Cov neeg mob ntshav qab zib feem ntau qhia kom txwv tsis pub lawv noj cov khoom qab zib thiab kho kom pab tswj lawv cov ntshav qab zib.Tab sis qhov tseem ceeb ntawm cov qauv noj qab haus huv yog qhov zoo siab yog li koj tuaj yeem nrog nws rau lub sijhawm ntev - uas txhais tau hais tias suav nrog kev kho mob qee zaus yog qhov ntse.Qhov ntawd yuav ua rau koj xav tsis thoobchocolateyuav tsum zam los ntawm cov neeg mob ntshav qab zib lossis yog tias tib neeg tuaj yeem, qhov tseeb, txaus siab rau qhov ntxim nyiam qab zib ib ntus.

Xav txog tias kwv yees li ntawm 1 ntawm 10 tus neeg Asmeskas muaj ntshav qab zib, thiab tib lub sijhawm, ntau dua 50% ntawm cov neeg Asmeskas qhia txog kev xav tau chocolate, nws muaj kev nyab xeeb xav tias ntau tus neeg mob ntshav qab zib yuav zoo siab rau ib qho khoom qab zib thaum muab sijhawm.Txawm li cas los xij, tej yam xws li cov suab thaj ntxiv thiab ntxiv xws li caramel, txiv ntseej thiab lwm yam ntxiv tuaj yeem ua rau nws xav tias tsis meej pem ntxiv rau hauv cov khoom noj nrov no hauv txoj hauv kev uas haum rau koj lub hom phiaj kev noj haus.

Chocolate cuam tshuam li cas rau koj cov ntshav qab zib

Chocolates yog tsim nrog cocoa, cocoa butter, ntxiv qab zib thiab mis nyuj los yog cov khoom noj siv mis, yog li kev noj cov zaub mov no yuav ua rau koj cov ntshav qab zib nce siab sai dua li cov khoom noj uas muaj fiber ntau thiab cov protein ntau lossis tsawg dua qab zib.

"Ntseeg nws los tsis ntseeg, chocolate yog suav tias yog cov khoom noj uas tsis muaj glycemic," Mary Ellen Phipps, MPH, RDN, LD, tus sau ntawmPhau Ntawv Yooj Yim Mob Ntshav Qab Zib Qab Zib, qhiaNoj zoo.Cov zaub mov uas muaj glycemic Performance index qis dua yuav ua rau cov ntshav qab zib qis dua li cov uas muaj glycemic Performance index siab.

Phipps ntaus nqi qhov no rau cov rog thiab fiber ntau uas muaj nyob rau hauv qee yam ntawm chocolate."Yuav ntau npaum li cas cov qhob noom xim kasfes tuaj yeem nce koj cov ntshav qab zib nyob ntawm hom chocolate, muaj suab thaj ntau npaum li cas hauv nws, thiab lwm yam khoom noj uas koj noj nrog rau nws," nws piav qhia.

Chocolate Nutrition

Thaum koj tom rau hauv ib daim ntawm chocolate, koj tau txais ntau tshaj li cov suab thaj ntxiv.Cov khoom qab zib no tau muab qee yam khoom noj muaj txiaj ntsig, tshwj xeeb tshaj yog tias koj xaiv rau qhov tsaus ntuj (lossis siab dua cocoa) ntau yam.

"Feem ntau ntawm cov txiaj ntsig kev noj qab haus huv peb pom vim yog chocolate yog rau ntau yam uas muaj 70 txog 85% cocoa, uas yog suav tias yog 'tsaus ntujchocolate','” Phipps piav qhia."Cov hom qhob noom xim kasfes no feem ntau muaj tsawg dua [ntxiv] qab zib thiab ntau fiber ntau uas yog qhov zoo rau kev txhawb cov ntshav qab zib kom ruaj khov.Lawv kuj muaj ntau dua hauv cov vitamins, minerals thiab antioxidants. "

Cocoa yog ib qho tseem ceeb vim hais tias nws muaj polyphenols, los yog cov nroj tsuag tebchaw, uas yuav pab tau tib neeg noj qab haus huv.Qhov tseeb, cocoa taum yog ib qho ntawm qhov zoo tshaj plaws-paub qhov chaw ntawm kev noj haus polyphenols.Cocoa kuj muaj cov proteins, caffeine thiab ntau yam zaub mov, suav nrog potassium, phosphorus, tooj liab, hlau, zinc thiab magnesium.

Tab sis thaum tsaus nti chocolate tej zaum yuav yog qhov kev xaiv "zoo dua-rau-koj" vim tias cov ntsiab lus cocoa ntau dua thiab tsawg dua cov suab thaj ntxiv, tag nrho cov chocolates tuaj yeem muab tau.qeenoj zaub mov zoo.Tab sis nws yog ib qho tseem ceeb kom nkag siab txog qhov sib txawv me ntsis uas txhua yam muaj los pab nrhiav koj tus kheej cov kev xaiv chocolate.

Dawb Chocolate

Txawm tias muaj lub npechocolatenyob rau hauv nws lub npe, dawb chocolate yog dawb los ntawm tej cocoa solids.Dawb chocolate muaj cocoa butter, mis nyuj thiab qab zib uas tsis muaj cocoa solids.

Ib ooj ntawm dawb chocolate muaj txog:

• 160 calorie ntau ntau
• 2 g protein
• 10 g yog '
• 18 g ntawm carbohydrates
• 18 g yog '
• 0 g fib
• 60 mg calcium (6% Tus nqi txhua hnub)
• 0.08mg hlau (0% DV)
• 86 mg poov tshuaj (3% DV)

Mis Chocolate

Mis chocolate muaj li ntawm 35% mus rau 55% cocoa mass, uas yog ntau tshaj li qhov muaj nyob rau hauv cov qhob noom xim kasfes dawb tab sis tsawg dua li cov chocolate tsaus.Mis chocolate feem ntau yog ua nrog cocoa butter, qab zib, mis hmoov, lecithin thiab cocoa.

Ib ooj ntawm mis nyuj chocolate muaj:

• 152 calorie ntau ntau
• 2 g protein
• 8 g yog '
• 17 g ntawm carbohydrates
• 15 g yog '
• 1 g fiber
• 53 mg calcium (5% DV)
• 0.7mg hlau (4% DV)

104 mg poov tshuaj (3% DV)

Tsaus Chocolate

Tsaus Chocolate yog ib daim ntawv ntawm cov qhob noom xim kasfes uas muaj cocoa solids, cocoa butter thiab ntxiv qab zib, tsis muaj mis nyuj los yog butter pom hauv mis nyuj chocolate.

Ib ooj ntawm tsaus chocolate (70-85% cocoa) muaj:

• 170 calorie ntau ntau
• 2 g protein
• 12 g yog '
• 13 g ntawm carbohydrates
• 7g vaj
• 3g fiber
• 20 mg calcium (2% DV)
• 3.4mg hlau (19% DV)
• 203 mg poov tshuaj (6% DV)

Cov txiaj ntsig ntawm Noj Chocolate

Noj cov qhob noom xim kasfes tuaj yeem ua tau ntau dua li tsuas yog txaus siab rau tus hniav qab zib.Kev noj cov qhob noom xim kasfes tsaus yog txuas rau qee qhov txiaj ntsig zoo rau kev noj qab haus huv, ua tsaug rau nws cov feem pua ​​​​ntawm cocoa, flavonoids thiab theobromine thiab cov ntsiab lus qab zib tsawg.

Hmoov tsis zoo rau cov neeg nyiam dawb thiab mis nyuj chocolate, ntau hom chocolate nrog tsawg cocoa yuav tsis muab cov txiaj ntsig zoo ib yam.

Nov yog qee qhov txiaj ntsig uas tib neeg yuav tau ntsib yog tias lawv suav nrog chocolate tsaus hauv lawv cov zaub mov.

Koj Yuav Muaj Kev Noj Qab Haus Huv Lub Plawv Zoo

Cov neeg mob ntshav qab zib yogtwice tej zaum yuav muaj kab mob plawv lossis mob stroke dua li cov neeg uas tsis muaj ntshav qab zib.Thiab noj cov qhob noom xim kasfes tsaus yuav muab cov txiaj ntsig zoo rau lub plawv, feem ntau ua tsaug rau nws cov ntsiab lus polyphenol.Polyphenols ua lub luag haujlwm hauv kev tsim cov nitric oxide, ib qho molecule uas txhawb cov ntshav txaus, uas tuaj yeem ua rau txo qis ntshav siab thiab txo cov kab mob plawv.

Hauv ib qho kev kawm 2019 hauvKhoom noj khoom hausKev soj ntsuam cov neeg laus thiab noj qab haus huv, noj ib hnub ntawm 20 grams (kwv yees li 3/4 ooj) ntawm 90%-cocoa chocolate rau 30-hnub kev txhim kho vascular muaj nuj nqi.Cov kev tshawb pom no qhia txog yuav ua li cas suav nrog cov qhob noom xim kasfes siab tuaj yeem muaj txiaj ntsig zoo rau lub plawv noj qab haus huv.

Koj tuaj yeem tswj cov ntshav qabzib zoo dua

Thaum noj cov qhob noom xim kasfes yuav tsis yog cov mos txwv khawv koob uas ua rau cov ntshav qabzib zoo tagnrho, suav nrog nws ua ib feem ntawm kev noj zaub mov zoo tuaj yeem pab txhim kho ntshav qabzib, raws li kev tshawb fawb.

Cocoa tuaj yeem pab txhim kho kev tswj cov piam thaj los ntawm kev ua kom qeeb ntawm kev zom cov carbohydrates thiab nqus hauv plab.Ntxiv rau, qee cov pov thawj qhia tias cocoa tuaj yeem txhim kho cov tshuaj insulin.

Ib qho kev tshawb fawb 2021 hauvPhau ntawv Journal of Bodywork and Movement Therapiesuas ntsuas cov poj niam uas muaj ntshav qab zib tau pom tias noj cov qhob noom xim kasfes tsaus nti thiab kev xyaum Pilates zoo sib xws tau txuas rau txo cov ntshav qabzib sai.

Xaiv qhov zoo tshaj plaws Chocolate rau ntshav qab zib

Cov qhob noom xim kasfes thiab kev noj zaub mov zoo rau ntshav qab zib tuaj yeem sib koom tes nrog kev paub me ntsis.Nov yog qee cov lus qhia txog yuav ua li cas xaiv chocolate zoo tshaj plaws rau ntshav qab zib.

Yuav Nrhiav Dab Tsi

Txij li feem ntau ntawm cov txiaj ntsig kev noj qab haus huv los ntawm cov qhob noom xim kasfes tau txuas nrog nws cov ntsiab lus cocoa, xaiv ntau yam nrog cov feem pua ​​​​cocoa ntau dua yog txoj hauv kev zoo los ua kom muaj txiaj ntsig zoo tshaj plaws.

Thiab yog tias koj xav txo qis koj cov piam thaj ntxiv thaum koj noj cov qhob noom xim kasfes, "Koj tuaj yeem xaiv chocolate qab zib nrog cov khoom qab zib uas tsis muaj txiaj ntsig zoo li stevia, txiv tsawb txiv hmab txiv ntoo, erythritol lossis inulin, txhua yam uas yuav tsis nce koj cov ntshav qab zib li lwm cov sweeteners. yuav, "Kelsey Kunik, RD, tus kws tshaj lij kev noj zaub mov thiab tus kws pab tswv yim noj zaub mov rau Fin vs Fin, qhiaNoj zoo.(Saib peb phau ntawv qhia txog kev hloov piam thaj kom nkag siab zoo dua qhov twg yuav yog qhov zoo tshaj plaws rau koj.)

Xaiv cov qhob noom xim kasfes uas muaj cov protein-nplua nuj mix-ins, zoo li txiv ntoo, tuaj yeem yog qhov kev xaiv zoo rau cov neeg mob ntshav qab zib.Cov protein thiab cov rog noj qab haus huv hauv cov txiv ntoo tuaj yeem pab txo qis kev nqus ntawm cov piam thaj ntxiv hauv cov qhob noom xim kasfes, thiab tuaj yeem pab nws ua kom ntau ntxiv.

Yuav txwv dab tsi

Kev txwv cov khoom qab zib ntxiv-qab zib ntxiv, zoo li caramel, yog qhov kev xaiv zoo rau kev tswj ntshav qabzib.Cov piam thaj ntau ntxiv tuaj yeem ua rau cov ntshav qab zib siab thiab mob ntshav qab zib ntau dhau sijhawm.

Cocoa ua tiav nrog alkali, los yog Dutched cocoa, nyhav kom muaj cov nroj tsuag muaj txiaj ntsig tsawg dua.Vim li no, nws yog qhov zoo tshaj rau xaiv cov qhob noom xim kasfes uas tsis yog ua nrog cocoa ua li no.

Thaum kawg, txwv tsis pub cov qhob noom xim kasfes uas tsis muaj cov ntsiab lus cocoa siab, xws li dawb lossis mis nyuj chocolate, yog qhov tseem ceeb.Thiab nco ntsoov, dawb qhob noom xim kasfes tsis muaj cocoa, yog li cov txiaj ntsig kev noj qab haus huv ntawm cocoa yuav tsis siv.

Cov lus qhia kom suav nrog Chocolate hauv Kev Noj Qab Haus Huv Ntshav Qab Zib-Kev Noj Qab Haus Huv Zoo

Kev muaj ntshav qab zib tsis tau txhais hais tias koj yuav tsum mus tsis muaj chocolate rau tag nrho koj lub neej.Thaum nws tsis pom zoo kom noj cov yeeb yaj kiab-ua yeeb yam-qhov loj ntawm cov khoom qab zib txhua hnub, muaj ntau ntau yam khoom noj muaj txiaj ntsig (thiab tseem qab) txoj hauv kev suav nrog chocolate hauv koj cov qauv noj:

• Savoring ib ooj ntawm tsaus chocolate tom qab noj mov
• Dipping tshiab berries nyob rau hauv melted tsaus chocolate
• Txaus siab rau Dark Chocolate Hummus ua khoom noj txom ncauj
• Muaj ib qho yooj yim thiab yooj yim Mug Brownie thaum koj xav tau ib yam khoom qab zib

Thaum koj xaiv koj cov qhob noom xim kasfes, xaiv qhov tsaus ntau yam uas muaj tsawg kawg yog 70% cocoa cov ntsiab lus, lo rau qhov loj me me (1 mus rau 2 ooj), thiab sim txaus siab rau nws ze rau lub sijhawm noj mov lossis nrog cov khoom noj txom ncauj uas muaj protein ntau rau. pab txhawb cov ntshav qab zib kom noj qab nyob zoo.

Kab hauv qab

Cov neeg mob ntshav qab zib tuaj yeem suav nrog chocolate hauv lawv cov zaub mov thiab tseem muaj txiaj ntsig zoo rau kev noj qab haus huv.Txaus siab rau cov qhob noom xim kasfes tsaus nti tom qab noj hmo los yog tom rau hauv qhov tsaus nti-chocolate-them strawberry nyob ib ncig ntawm Valentine hnub yog ib yam uas koj yuav tsum ua yog tias koj txaus siab rau nws.

Nrog rau kev ua raws li kev noj zaub mov zoo rau ntshav qab zib, kev tawm dag zog raws li koj tus kws kho mob cov lus pom zoo thiab tswj kev ntxhov siab, muaj cov qhob noom xim kasfes qee zaus yog ib yam uas tsis yog kev lom zem xwb, tab sis kuj yuav muab qee qhov txiaj ntsig zoo rau kev noj qab haus huv!