Mafi kyawun Turawa don Lafiya da Lafiya
Yana da wuyar samun daidaituwa a tsakanin dandano mai kyau da abinci mai kyau, musamman idan ya dace da zaki. Ranar soyayya ita ce alama ta cakulan da aka ƙwaƙƙwa da ita, da masu dadi-dadi, da dukan nau'o'in kayan kirki.
Yana da kyau a yi amfani da shi mai kyau daga lokaci zuwa lokaci, amma cinyewa zai iya zama abin ƙyama ga sugars da jini. Swapping your indulges don zaɓuɓɓukan kyauta ba zai iya zama amsar ba.
Gaskiyar ita ce , kyautar free-sugar ba kullum yana nufin carbohydrate-free , da kuma carbohydrates ne na gina jiki da cewa tada jini jini mafi. Maimakon haka, nemi izinin cin ƙananan abu na ainihi - za ku ji jin dadi da farin ciki. A gaskiya ma, wasu zalunta zasu iya kasancewa mai gina jiki kuma mai dadi kuma. Mun tambayi wadansu daga cikin masu cin abincin da suka fi so muyi amfani da su a kan abin da suka fi so. Amsar su: "Duk abinda ke da duhu cakulan."
Dark Chocolate
Nazarin ya nuna cewa cin wani ƙananan caca da aka samu a cikin cakulan cakulan zai iya samun tasiri mai tasiri akan cutar karfin jini, insulin resistance, da kuma aikin kwandishan da kuma platelet. Dalilin wannan shine wataƙila saboda sakamakon cutar antioxidant da anti-inflammatory. Cacao ya fito ne daga 'ya'yan itace ko tsaba na itacen cacao, ƙananan bishiyoyi masu zafi na Amurka.
Yawancin amfanin amfanin caca na iya bazai dace da madarar cakulan da ake sarrafawa ba wanda muke cinye a cikin kayayyakin cakulan.
Kasuwanci c cakulan shine hade da koko, sukari, madara da wasu sinadaran. Mafi girma yawan caca a cikin duhu cakulan, da ƙananan abun ciki sukari, ma. A lokacin da zaɓar wata maɓallin gilashin cakulan zabi don zabi daya tare da akalla 70% ko fiye na cacao don kara yawan sakamako na antioxidant da rage abun ciki na sukari.
Ga abin da suke bada shawara
Kristy Del Coro, Babban Cibiyoyin Kayan Gwaran Cultika SPE Certified, ya ce ta tafi-zuwa mai dadi da aka daskare (babu sukari da aka kara), da aka ba da labaran da ba tare da amfani da shi ba. "Yarda da kirwan kirki a maimakon idan kuna so ku ajiye akan adadin kuzari da mai," inji ta. Idan kana da ciwon sukari, ƙaddamar da sashi daga cherries zuwa kimanin 15, kamar yadda 1 ceri ne game da 1 gram na carbohydrate.
Del Coro kuma ta ba ta mafi kyaun kayan tarawa don duhu cakulan brands:
- Mast Brothers dark cakulan: jeri daga 70-75% cacao
- Jelina Chocolate: jeri game 70-72% cacao
Wani babban kyakkyawan cakulan cakulan shine ya narke 1 oz na 70 zuwa 90% cakulan cakulan kuma tsoma sabbin strawberries (ko wasu 'ya'yan itace na zabi ) don kara amfani da fiber.
- 1 oz na duhu cakulan ya ƙunshi 155 adadin kuzari, 13 g mai, 7 g cikakken mai, 13 g carbohydrate, 7 g sugar, 2.5 g gina jiki
- 1 kopin strawberries ne game da 50 adadin kuzari, 0.5 g mai, 0 g cikakken mai, 12 g carbohydrate, 3 g fiber, 1 g gina jiki
Ƙara 'yan yankakken' yan yankakken don karawa da crunch, fiber, da Omega 3 acid fat. Share wannan tare da wanda kake so.
Zaka kuma iya gwada duhu cakulan rufe Figs.
Sauran Abubuwan Za Ka iya Yin Tare Da Gumshi Ciki
Amy Shapiro, MS, RD, Founder na realnutritionnyc.com, ya nuna yin burodi tare da cakulan cakulan cikin hidima guda ɗaya don cin abinci mai gina jiki da kuma dandano.
Kuma idan ba ta iya gasa ba, sai ta kama wani ƙananan ɗayan waɗannan sanduna:
- Hu Kitchen Salty Bar: 72% cacao
- Raaka: iri dabam dabam daga 60-82% cacao
- Nib Mor: iri dabam dabam daga 72-82% cacao
Amy ya raba ta girke-girke na Chocolate Almond Butter Cups :
Yin aiki da yawa: 1 kofin
Ayyuka: 15
- 2 zuwa 4 ociji duhu cakulan burodi sanduna (70% cocao by Ghirardelli)
- 1/2 kofin almond man shanu (duk na halitta)
- 2 tablespoons powdered sukari
- 1 tablespoon Gishiri mai tasowa ko Fluer de Sel
Hanyar:
- Kashe kwallun cakulan cikin kananan ƙananan kuma sanya cakulan a cikin jimla guda biyu don narke (tasa a kan tukunyar da aka cika da ruwan zãfi yayi aiki sosai). Dama har sai melted da creamy.
- Layi wata ƙaramin muffin da masu cakuda da kuma sanya 1 teaspoon melted cakulan a kasa na kowannensu. Sanya cikin firiji don kwantar da shi na akalla minti 10.
- A cikin kwano ku hada man shanu da alkama da sukari har sai an hade su.
- Yayin da cakulan ya narke, ɗauki 1 teaspoon na cakuda man shanu na almond kuma ya yi a cikin wani karamin ball, sa'an nan kuma ya shiga cikin diski. Maimaita don samar da diski 15.
- Sanya fom din man shanu na almond a kan kwakwalwan cakulan sannan kuma ya rufe da sauran cakulan melted. Yayyafa saman tare da taɓa gishiri kuma komawa firiji don saitawa.
Gaskiya: da 1 mini cakulan (hidima 15): ~ 137 adadin kuzari, 12 g mai, 4.5 g cikakken mai, 10 g carbohydrate, 5 g sugar, 2 g fiber, 400mg sodium, 2 g gina jiki
Mene ne idan ba Ka son Chocolate?
Zai yiwu ba ku shiga cikin cakulan kuma yawanci tafi tare da kyakoki mai yalwaci, jellies, ko wasu nau'in sukari na sukari a wannan hutu. Idan kana da ciwon sukari, waɗannan su ne wasu daga cikin mafi munin abubuwa da za su ci. An yi amfani da shi da sukari, launin fatar jiki da gaske ba tare da wani abu ba, waɗannan nau'ukan za su haifar da yaduwar jini da sauri. Maimakon cin abinci a kan waɗannan, watakila zaka iya yin wa kanka da ƙaunataccen kayan zaki na musamman.
Sharuɗɗa don Sanya Jirginka Ƙarfin lafiya
- Ƙara abinci mai laushi, chia, hemp, sunflower, walnuts, almonds ko wasu kwayoyi don bunkasa fiber, furotin, da kuma Omega 3 abun ciki na fatty acid
- Bincike girke-girke ta amfani da alkama na alkama ko almond na gari mai gari don ƙwayar fiber, antioxidants, da kitsen lafiya
- Gano don sabo 'ya'yan itace maimakon jelly ko sauran syrups zuwa sweeten treats
> Sources:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. "Cutar da lafiya na zuciya." Yanayi . 2009; 119: 1433-1441.
> Ƙidodin calorie >. Strawberries.
> Ƙidodin calorie >. Dark cakulan.