Abantu abanesifo sikashukela bavame ukululekwa ukuthi banciphise indlela abasebenzisa ngayo amaswidi kanye nokwelapha ukuze balawule amazinga kashukela egazini.Kodwa ingxenye ebalulekile yephethini yokudla okunempilo ukuthi kuyajabulisa ukuze ukwazi ukunamathela kuyo isikhathi eside—okusho ukuthi ukufaka ukudla ngezikhathi ezithile kuwukunyakaza okuhlakaniphile.Lokho kungase kukwenze uzibuze ukuthiushokoledikufanele igwenywe yilabo abanesifo sikashukela noma uma abantu bengakwazi, empeleni, bajabulele uswidi othandekayo kanye ngesikhathi.

Uma kucatshangelwa ukuthi cishe oyedwa kwabangu-10 baseMelika unesifo sikashukela, futhi ngesikhathi esifanayo, abangaphezu kuka-50% baseMelika babika izifiso zikashokoledi, kuphephile ukucabanga ukuthi abantu abaningi abanesifo sikashukela bangajabulela ucezu lukashokoledi ngenjabulo lapho benikezwa ithuba.Kodwa-ke, izinto ezifana noshukela owengeziwe kanye nezengezo ezifana ne-caramel, amantongomane nokunye okwengeziwe kungakwenza uzizwe udida ukwengeza kulokhu kudla okudumile ngendlela ehambisana nemigomo yakho yokudla okunomsoco.

Ukuthi Ushokoledi Uwuthinta Kanjani Ushukela Wegazi Lakho

Ushokoledi wenziwa nge-cocoa, ibhotela likakhokho, ushukela owengeziwe kanye nobisi noma izinto eziqinile zobisi, ngakho ukudla lokhu kudla kungase kubangele ukuthi ushukela egazini lakho ukhuphuke ngokushesha kunokudla okune-fiber kanye namaprotheni amaningi noma ushukela owengeziwe kancane.

"Ukholelwa noma cha, ushokoledi ubhekwa njengokudla okuphansi kwe-glycemic," uMary Ellen Phipps, MPH, RDN, LD, umbhali weI-Easy Diabetes Desserts Cookbook, uyabalisaEatingWell.Ukudla okunenkomba ephansi ye-glycemic kuvame ukuholela ekwenyukeni koshukela wegazi okuphansi kunalezo ezinenkomba ephezulu ye-glycemic.

I-Phipps ibeka lokhu kumafutha kanye ne-fiber etholakala ezinhlotsheni ezithile zikashokoledi.“Ukuthi ungakanani ushokoledi ongakhuphula ushukela osegazini lakho kuncike ohlotsheni lukashokoledi, ukuthi ungakanani ushukela okuwo, nokuthi yikuphi okunye ukudla okudlayo kanye nawo,” kuchaza yena.

Umsoco Weshokoledi

Uma uluma ucezu lukashokoledi, uthola okuningi kakhulu kunoshukela owengeziwe.Lesi siphuzo sihlinzeka ngokudla okunomsoco, ikakhulukazi uma ukhetha i-cocoa emnyama (noma ephakeme kakhulu).

“Iningi lezinzuzo zezempilo esizibona zihlotshaniswa noshokoledi ezezinhlobo ezinikeza u-70 kuya ku-85% we-cocoa, othathwa ngokuthi 'mnyamaushokoledi','” kuchaza uPhipps.“Lezi zinhlobo zikashokholethi ngokuvamile ziqukethe ushukela [owengeziwe] omncane kanye ne-fiber eningi enhle kakhulu ekukhuthazeni ushukela osegazini ozinzile.Futhi zinamavithamini amaningi, amaminerali kanye nama-antioxidants. "

I-cocoa iyaphawuleka ngoba iqukethe ama-polyphenols, noma izinhlanganisela zezitshalo, ezingazuzisa impilo yabantu.Eqinisweni, ubhontshisi we-cocoa ungomunye wemithombo eyaziwa kakhulu ye-polyphenols yokudla.I-cocoa iqukethe amaprotheni, i-caffeine namaminerali ahlukahlukene, kuhlanganise ne-potassium, i-phosphorus, ithusi, insimbi, i-zinc ne-magnesium.

Kodwa nakuba ushokoledi omnyama ungase ube ukukhetha "okungcono kuwe" ngenxa yokuqukethwe okuphezulu kwe-cocoa noshukela omncane owengeziwe, wonke ushokoledi angakunikeza.abanyeizinzuzo zokudla okunomsoco.Kodwa kubalulekile ukuqonda umehluko omncane ohlinzekwa yizinhlobonhlobo ukusiza ukuzulazula ukukhetha kwakho ushokoledi.

Ushokoledi Omhlophe

Naphezu kokuba negamaushokolediesihlokweni sawo, ushokoledi omhlophe awunawo noma yikuphi okuqinile kwe-cocoa.Ushokoledi omhlophe uqukethe ibhotela likakhokho, ubisi noshukela ongenakho okuqinile kwe-cocoa.

Iwonsi elilodwa likashokoledi omhlophe liqukethe cishe:

• 160 kcal
• 2 g amaprotheni
• 10 g amafutha
• 18 g ama-carbohydrate
• 18g ushukela
• 0g fiber
• 60mg calcium (6% Inani lansuku zonke)
• 0.08mg iron (0% DV)
• 86mg potassium (3% DV)

Ushokoledi Wobisi

Ushokoledi wobisi uphakathi kuka-35% kuya ku-55% we-cocoa mass, okungaphezu kwalokho okutholakala kushokoledi omhlophe kodwa ngaphansi kwalowo kashokoledi omnyama.Ushokoledi wobisi ngokuvamile wenziwa ngebhotela likakhokho, ushukela, ubisi oluyimpushana, i-lecithin ne-cocoa.

I-ounce eyodwa yoshokoledi wobisi iqukethe:

• 152 kcal
• 2 g amaprotheni
• 8g amafutha
• 17 g ama-carbohydrate
• 15g ushukela
• 1 g i-fiber
• 53mg calcium (5% DV)
• 0.7mg iron (4% DV)

104mg potassium (3% DV)

Ushokoledi Omnyama

Ushokoledi omnyama wuhlobo lukashokoledi oqukethe okuqinile kwe-cocoa, ibhotela likakhokho kanye noshukela owengeziwe, ngaphandle kobisi noma ibhotela elitholakala kushokoledi wobisi.

I-ounce eyodwa kashokoledi omnyama (70-85% cocoa) iqukethe:

• 170 kcal
• 2 g amaprotheni
• 12g amafutha
• 13 g ama-carbohydrate
• 7g ushukela
• 3g fiber
• I-calcium engu-20mg (2% DV)
• 3.4mg iron (19% DV)
• 203mg potassium (6% DV)

Izinzuzo Zokudla Ushokoledi

Ukudla ushokoledi kungenza okungaphezu nje kokwanelisa izinyo elimnandi.Ukusetshenziswa kukashokoledi omnyama kuxhumene nezinzuzo ezithile zezempilo ezihlaba umxhwele, ngenxa yamaphesenti aphezulu kakhokho, ama-flavonoid kanye ne-theobromine kanye noshukela ophansi owengeziwe.

Ngeshwa kubathandi bakashokoledi omhlophe nobisi, izinhlobo zikashokoledi ezine-cocoa encane zingase zingahlinzeki ngezinzuzo ezifanayo.

Nazi ezinye izinzuzo abantu abangase bazithole uma befaka ushokoledi omnyama ekudleni kwabo.

Ungase Ube Nempilo Engcono Yenhliziyo

Abantu abanesifo sikashukelatamathuba okuba nesifo senhliziyo noma unhlangothi kunalabo abangenaso isifo sikashukela.Futhi ukudla ushokoledi omnyama kungase kunikeze izinzuzo eziyingqayizivele zezempilo yenhliziyo, ikakhulukazi ngenxa yokuqukethwe kwawo kwe-polyphenol.Ama-polyphenols adlala indima ekukhiqizeni i-nitric oxide, i-molecule ekhuthaza ukugeleza kwegazi okunempilo, okungaholela ekwehleni komfutho wegazi kanye nobungozi besifo senhliziyo.

Ocwaningweni olulodwa lwango-2019 kuUkudla okunomsocoukuhlola abantu abadala abancane nabanempilo, ukudla kwansuku zonke kwamagremu angu-20 (cishe i-3/4 ounce) kashokoledi we-cocoa angu-90% wezinsuku ezingu-30 kuthuthukise ukusebenza kwemithambo.Lokhu okutholakele kugqamisa ukuthi ukufaka ushokoledi we-cocoa ephezulu kungaba nomthelela omuhle kanjani empilweni yenhliziyo.

Ungase Ube Nokulawula Okungcono Kashukela Wegazi

Nakuba ukudla ushokoledi kungeke kube inhlamvu yomlingo ephumela kumazinga eglucose egazi afanelekile, okuhlanganisa nawo njengengxenye yokudla okunempilo kungasiza ekuthuthukiseni ukulawulwa kweglucose yegazi, ngokocwaningo.

I-cocoa ingasiza ekuthuthukiseni ukulawulwa kwe-glucose ngokunciphisa ukugaya kwama-carbohydrate kanye nokumuncwa emathunjini.Futhi, obunye ubufakazi bubonisa ukuthi i-cocoa ingathuthukisa ukuzwela kwe-insulin.

Ucwaningo olulodwa lwango-2021 kuIjenali Yomsebenzi Womzimba kanye Nokwelashwa Kokunyakazaeyahlola abesifazane abanesifo sikashukela yathola ukuthi ukusetshenziswa kukashokoledi omnyama kanye nemikhuba engaguquki ye-Pilates kuhlotshaniswa nokuncipha kweglucose yegazi.

Ukukhetha Ushokoledi Ongcono Kakhulu Wesifo Sikashukela

Ushokoledi kanye nephethini yokudla ehambisana nesifo sikashukela kungahambisana nolwazi oluncane.Nawa amanye amathiphu okuthi ungawukhetha kanjani ushokoledi ongcono kakhulu wesifo sikashukela.

Okufanele Ukubheke

Njengoba izinzuzo eziningi zezempilo ezishiwo ushokoledi zixhunyaniswa nokuqukethwe kwawo kwe-cocoa, ukukhetha izinhlobo ezinamaphesenti aphezulu e-cocoa kuyindlela enhle yokwandisa izinzuzo ezingaba khona.

Futhi uma ufuna ngempela ukunciphisa ukudla okudlayo kashukela lapho udla ushokoledi, “Ungakhetha ushokoledi ofakwe unoshukela ngezithako ezingenamsoco njenge-stevia, i-monk fruit, i-erythritol noma i-inulin, konke okungeke kukhuphule ushukela wakho wegazi ngendlela ezinye izithako ezinoshukela. uzokwenza,” kusho u-Kelsey Kunik, u-RD, uchwepheshe wezokudla obhalisiwe kanye nomeluleki wezokudla kwe-Fin vs Fin, etshela.EatingWell.(Bheka umhlahlandlela wethu wokufaka esikhundleni sikashukela ukuze uqonde kangcono ukuthi yini engase ikufanelekele kakhulu.)

Ukukhetha ushokoledi one-mix-ins enamaprotheni amaningi, njengamantongomane, kungaba yisinqumo esihle kubantu abanesifo sikashukela.Amaprotheni namafutha anempilo kumantongomane angasiza ekubambeni ukumuncwa koshukela owengeziwe kushokoledi, futhi angasiza ukuthi ugcwale kakhudlwana.

Okufanele Ukhawule

Ukunciphisa izengezo zikashokoledi ezinoshukela omningi, njenge-caramel, kuyisinqumo esihlakaniphile sokulawula ushukela wegazi.Inani elikhulu likashukela owengeziwe lingaba nomthelela ekwenyukeni koshukela egazini kanye nezinkinga zesifo sikashukela ngokuhamba kwesikhathi.

I-cocoa ecutshungulwe nge-alkali, noma i-Dutch cocoa, ijwayele ukuba nezinhlanganisela zezitshalo ezinenzuzo ezimbalwa.Ngenxa yalokhu, kungcono ukukhetha ushokoledi ongenziwanga nge-cocoa ecutshungulwe ngale ndlela.

Okokugcina, ukukhawulela ushokoledi ongenakho okuqukethwe okuphezulu kwe-cocoa, njengoshokoledi omhlophe noma wobisi, kubalulekile.Futhi khumbula, ushokoledi omhlophe awuna-cocoa, ngakho-ke noma yiziphi izinzuzo zezempilo ezihlobene ne-cocoa zingase zingasebenzi.

Amacebiso Okufaka Ushokoledi Ekudleni Okufanelekile Kwesifo Sikashukela

Ukuba nesifo sikashukela akusho ukuthi kufanele ungawufaki ushokoledi impilo yakho yonke.Nakuba kunganconywa ukudla uswidi we-movie-usayizi weshashalazi nsuku zonke, kunezindlela ezimbalwa ezinomsoco (futhi ezisamnandi) zokufaka ushokoledi kuphethini yakho yokudla:

• Ukuphuza ushokoledi omnyama ngemva kokudla
• Ukucwilisa amajikijolo amasha kushokoledi omnyama oncibilikisiwe
• Ukujabulela i-Dark Chocolate Hummus njengokudla okulula
• Ukuba ne-Mug Brownie esheshayo nelula uma udinga okuthile okumnandi

Uma ukhetha ushokoledi wakho, khetha uhlobo olumnyama oluqukethe okungenani u-70% we-cocoa, namathela kusayizi wengxenye ocabangelayo (ama-ounces angu-1 ukuya kwangu-2), bese uzama ukuwujabulela eduze nesikhathi sokudla noma ngokudla okulula okunamaprotheni. ukusiza ukusekela amazinga kashukela egazini enempilo.

Umugqa Ophansi

Abantu abanesifo sikashukela bangawufaka ngokuphelele ushokoledi ekudleni kwabo futhi babe nemiphumela emihle yezempilo.Ukujabulela isikwele sikashokoledi omnyama ngemva kwesidlo sakusihlwa noma ukuluma isitrobheli esimbozwe ushokoledi omnyama eduze noSuku Lwezithandani kuyinto okufanele uyenze uma uyijabulela.

Kanye nokulandela ukudla okulungele isifo sikashukela, ukuvivinya umzimba ngokwezincomo zikadokotela wakho nokulawula ingcindezi, ukuba noshokoledi ngezikhathi ezithile kuyinto engajabulisi nje kuphela, kodwa futhi kungase kunikeze izinzuzo ezithile zezempilo eziphawulekayo!