7 Pōmaikaʻi i ke olakino olakino o kokoleka pouli

Anter

• 1. Nutritious loa
• 2. Kaha ikaika o nā Antioxidant
• 3. Hiki ke hoʻomaikaʻi i ke kahe o ke koko a me ke kaomi o ke koko haʻahaʻa
• 4. Hoʻokiʻekiʻe iā HDL a pale iā LDL Mai ʻOksidation
• 5. Hiki ke hōʻemi i ka maʻi maʻi puʻuwai
• 6. Maluhia paha kou ʻili mai ka lā
• 7. Hiki ke hoʻomaikaʻi i ka hana o ka lolo
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hoʻoili ʻia ka kokoleka pouli me nā meaola e hiki ke hoʻohuli maikaʻi i kou olakino.

Hana ʻia mai ka hua o ka lāʻau koko, ʻo ia kekahi o nā kumu maikaʻi loa o nā antioxidant ma ka honua.

Hōʻike nā noiʻi e hiki i ka kokoleka pouli (ʻaʻole ka kō kō) ke hoʻomaikaʻi i kou olakino a hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai.

Loiloi kēia ʻatikala i nā pono olakino 7 o ke kokoleka pouli a i ʻole ka koko i kākoʻo ʻia e ka ʻepekema.

1. Nutritious loa

Inā kūʻai ʻoe i kokoleka pouli me kahi ʻike koko kiʻekiʻe, a laila momona maoli ia.

Loaʻa iā ia kahi helu kūpono o ka fiber hiki ke hoʻoheheʻe ʻia a kau ʻia me nā minelala.

Loaʻa i kahi kī 100-gram o ka kokoleka pouli me 70-85% koko i (1):

• 11 mau huna o ka puluniu
• 67% o ka RDI no ka hao
• 58% o ka RDI no ka makanekiuma
• 89% o ka RDI no ke keleawe
• 98% o ka RDI no ka manganese
• Loaʻa iā ia ka nui o ka potassium, phosphorus, zinc a me selenium

ʻOiaʻiʻo, ʻo ka 100 gram (3.5 auneke) kahi nui nui a ʻaʻole ia he mea āu e ʻai ai i kēlā me kēia lā. Hele mai kēia mau meaola āpau me 600 mau calorie a me nā helu kō o ke kō.

No kēia kumu, ʻoi aku ka maikaʻi o ka pau ʻana o ka kokoleka pouli i ka hoʻohaʻahaʻa.

ʻO ka maikaʻi o ka momona momona o ka koko a me ka kokoleka pouli. Hoʻopiha nui ʻia nā momona a monounsaturated, me nā momona momona polyunsaturated.

Aia pū kekahi i nā stimulants e like me ka caffeine a me theobromine, akā ʻaʻole hiki ke mālama iā ʻoe i ka pō no ka mea liʻiliʻi loa ka nui o nā caffeine i hoʻohālikelike ʻia me ka kope.

Hōʻuluʻulu Manaʻo Loaʻa ka momona kokoleka maikaʻi i ka fiber, hao, magnesium, keleawe, manganese a me kekahi mau minelala ʻē aʻe.

2. Kaha ikaika o nā Antioxidant

Kū ʻo ORAC i ka "oxygen oxygen radbobability capability." ʻO ke ana o ka hana antioxidant o nā meaʻai.

ʻO ke kumu, hoʻonohonoho nā kānaka noiʻi i kahi pūpū o nā radical manuahi (maikaʻi ʻole) e kūʻē i kahi hāpana o kahi meaʻai a ʻike i ka maikaʻi o nā antioxidants i ka meaʻai e "disarm" i nā radical.

Nīnau ʻia ka pilina o ke olaola o nā waiwai ORAC, no ka mea, ana ʻia i loko o kahi pahu hoʻāʻo a ʻaʻohe paha hopena like i loko o ke kino.

Eia nō naʻe, pono e ʻōlelo ʻia ʻo nā pīni koko maka maka ʻole ʻia i waena o nā meaʻai kaha kiʻekiʻe i hoʻāʻo ʻia.

Hoʻoili ʻia ka kokoleka pouli me nā meaola kūlohelohe i hana biologically a hana e like me nā antioxidants. Hoʻopili kēia i nā polyphenols, flavanols a me nā catechins, a me nā mea ʻē aʻe.

Ua hōʻike ʻia kahi noiʻi ʻana he nui aku ka nui o nā hana antioxidant o ka koko a me ke kokolekaʻeleʻele, polyphenols a me flavanols ma mua o nā hua ʻē aʻe i hoʻāʻo ʻia, i komo pū me nā blueberry a me nā hua acai (2).

Hōʻuluʻulu Manaʻo ʻO ka cocoa a me ka kokoleka pouli he ʻano nui o nā antioxidants mana. I ka ʻoiaʻiʻo, ʻoi aku kā lākou ala ma mua o ka nui o nā meaʻai ʻē aʻe.

3. Hiki ke hoʻomaikaʻi i ke kahe o ke koko a me ke kaomi o ke koko haʻahaʻa

Hiki i nā flavanols i ke kokolekaʻeleʻele ke hoʻoulu i ka endothelium, ke uhi ʻana o nā aʻa, e hana i ka nitric oxide (NO) ().

ʻO kekahi o nā hana o NO ka hoʻouna ʻana i nā hōʻailona i nā aʻa e hoʻomaha ai, kahi e hoʻohaʻahaʻa ai i ke kūpaʻa ʻana i ke kahe o ke koko a no laila e hōʻemi ana i ke kahe o ke koko.

Hōʻike ka nui o nā noiʻi hoʻopaʻa ʻia hiki i ka cocoa a me ka kokoleka pouli ke hoʻomaikaʻi i ke kahe o ke koko a hoʻohaʻahaʻa i ke koko, ʻoiai nā hopena maʻa mau (,,,).

Eia nō naʻe, ʻaʻohe hopena o hoʻokahi noiʻi i ka poʻe me ke koko kiʻekiʻe, no laila e lawe i kēia mau mea āpau me kahi hua paʻakai ().

Hōʻuluʻulu Manaʻo Hiki i nā mea hoʻohui bioactive i loko o ka koko ke hoʻomaikaʻi i ke kahe o ke koko i nā aʻa a hana i kahi hōʻemi liʻiliʻi akā helu nui i ke kahe o ke koko.

4. Hoʻokiʻekiʻe iā HDL a pale iā LDL Mai ʻOksidation

ʻO ka ʻai ʻana i ka kokoleka pouli hiki ke hoʻomaikaʻi i nā kumu pilikia nui no ka maʻi puʻuwai.

I loko o kahi noiʻi i kāohi ʻia, ua loaʻa ka cocoa lepo e hoʻoliʻiliʻi nui i ka LDL kolamu oxidized i nā kāne. Hoʻonui pū ia HDL a hoʻohaʻahaʻa i ka LDL holoʻokoʻa no ka poʻe me ke kiʻekiʻe o ka cholesterol ().

ʻO ka LDL oxidized ʻo ia ka LDL ("maikaʻi" kolesterol) i hana me nā radical manuahi.

Hana kēia i ka huna o ka LDL ponoʻī a hiki ke hōʻino i nā kino ʻē aʻe, e like me ka uhi ʻana o nā aʻa i loko o kou puʻuwai.

Hoʻomaopopo loa ia i ka hoʻohaʻahaʻa ʻana o ke koko i ka LDL i hoʻohiki ʻia. Loaʻa iā ia ka nui o nā antioxidant ikaika e hana iā ia i loko o ke kahe o ke koko a pale i nā lipoproteins e kūʻē i nā ʻino oxidative (,,).

Hiki i ke kokoleka pouli ke hōʻemi i ke kūpaʻa o ka insulin, ʻo ia kekahi kumu pilikia maʻamau no nā maʻi he nui e like me ka maʻi puʻuwai a me ka maʻi diabetes (,).

Hōʻuluʻulu Manaʻo Hoʻomaikaʻi ke kokoleka pouli i kekahi mau mea nui weliweli no ka maʻi. Hoʻoiho ia i ka maʻalahi o ka LDL i ka hōʻino oxidative ʻoiai e hoʻonui ana i ka HDL a hoʻomaikaʻi i ka ʻike insulin.

5. Hiki ke hōʻemi i ka maʻi maʻi puʻuwai

ʻO nā mea hoʻohui i ke kokoleka ʻeleʻele e pale aku i ka ʻino o LDL.

I ka wā lōʻihi, pono kēia e hoʻoliʻiliʻi i ka kolesterol e moe i nā aʻa, a laila ka hopena o ka maʻi puʻuwai

ʻO ka ʻoiaʻiʻo, hōʻike ʻia kekahi mau noiʻi nānā wā lōʻihi i kahi hoʻomaikaʻi maikaʻi loa.

Ma kahi noiʻi ʻana o 470 mau kāne ʻelemakule, ua loaʻa ka cocoa e hōʻemi i ka make ʻana mai ka maʻi puʻuwai e kahi 50% ma kahi o 15 mau makahiki ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i ka kokoleka i ʻelua a ʻoi mau manawa i kēlā me kēia pule i hoʻohaʻahaʻa i ka makaʻu o ka loaʻa ʻana o ka pālama i ka ʻāpana e 32%. ʻAʻohe hopena o ka ʻai ʻana i ka kokoleka ().

Ua hōʻike hou ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i nā kokoleka ʻeleʻele ma mua o 5 mau manawa i kēlā me kēia pule i hoʻoliʻiliʻi i ka makaʻu o ka maʻi puʻuwai e 57% ().

ʻOiai, ʻo kēia mau haʻawina ʻekolu he mau haʻawina nānā, no laila ʻaʻole hiki ke hōʻoia ʻo ia ke kokoleka i hoʻēmi i ka makaʻi.

Eia nō naʻe, no ka ʻike ʻia o ke kaʻina olaola (kaomi haʻahaʻa o ke koko a me ka LDL i hoʻohiki ʻia), maikaʻi ia e ʻai mau ana i ka kokoleka pouli e hōʻemi ai i ka pilikia o ka maʻi puʻuwai.

Hōʻuluʻulu Manaʻo Hōʻike nā loiloi nānā i kahi hōʻemi koʻikoʻi o ka maʻi maʻi puʻuwai i waena o ka poʻe e ʻai i ka kokoleka.

6. Maluhia paha kou ʻili mai ka lā

ʻO nā hui bioactive i ke kokoleka pouli e maikaʻi paha no kou ʻili.

Hiki i nā flavonols ke pale aku i ka hōʻino ʻana o ka lā, hoʻomaikaʻi i ke kahe o ke koko i ka ʻili a hoʻonui i ka ʻili a me ka hydration ().

ʻO ka mahele liʻiliʻi erythemal (MED) ka palena iki o nā kukuna UVB e pono ai e ʻula i ka ʻili 24 mau hola ma hope o ka hōʻike.

I hoʻokahi noiʻi o 30 poʻe, ʻoi aku ka nui o ka MED ma hope o ka ʻai ʻana i ke kokoleka pouli kiʻekiʻe i nā flavanols no 12 mau pule ().

Inā ʻoe e hoʻolālā ana i kahi kahakai kahakai, e noʻonoʻo e hoʻouka i ka kokoleka pouli i nā pule a me nā mahina i hala.

Hōʻuluʻulu Manaʻo Hōʻike nā noiʻi e hiki i nā flavanols mai ka koko ke hoʻomaikaʻi i ke kahe o ke koko i ka ʻili a pale iā ia mai ka pōʻino o ka lā.

7. Hiki ke hoʻomaikaʻi i ka hana o ka lolo

ʻAʻole i pau ka lono maikaʻi. Hiki i ke kokoleka pouli ke hoʻomaikaʻi i ka hana o kou lolo.

Ua hōʻike ʻia kahi noiʻi o nā mea manawaleʻa olakino i ka ʻai ʻana i ka koko kiʻekiʻe-flavanol no ʻelima mau lā i hoʻomaikaʻi ʻia ke kahe o ke koko i ka lolo ().

Hiki paha i ka Cocoa ke hoʻomaikaʻi maikaʻi i ka hana ʻike i ka poʻe ʻelemākule me ka noʻonoʻo ʻole. Hiki ke hoʻomaikaʻi i ka maʻalahi o ka waha a me nā kumu pilikia no ka maʻi, a ().

Hoʻohui ʻia, loaʻa i ka cocoa nā mea stimulant e like me caffeine a me theobromine, a he kumu nui paha ia e hiki ai ke hoʻomaikaʻi i ka hana o ka lolo i ka wā pōkole ().

Hōʻuluʻulu Manaʻo Hiki i ka cocoa a i ʻole kokoleka pouli ke hoʻomaikaʻi i ka hana o ka lolo ma ka hoʻonui ʻana i ke kahe o ke koko. Loaʻa iā ia nā mea hoʻonāukiuki e like me ka caffeine a me theobromine.

Ka Laina Lalo

Aia kekahi hōʻike nui e hiki ai i ka koko ke hāʻawi i nā pono olakino ikaika, e pale ana i nā maʻi puʻuwai.

ʻOiaʻiʻo, ʻaʻole kēia manaʻo he pono ʻoe e hele āpau a hoʻopau i ka kokoleka i kēlā me kēia lā. Hāpai ʻia ia me nā calories a maʻalahi hoʻi e ʻai nui.

Maliʻa paha he ʻehā a ʻelua paha mau square ma hope o ka ʻaina awakea a hoʻāʻo e ʻono maoli iā lākou. Inā makemake ʻoe i nā pōmaikaʻi o ke koko me ka ʻole o nā calorie i ke kokoleka, e noʻonoʻo e hana i kahi koko wela me ka ʻole o ka kirimalu a me ke kō.

E makaʻala hoʻi i ka nui o nā kokoleka ma ka mākeke ʻaʻole maikaʻi ke olakino.

Koho i nā mea maikaʻi - kokoleka pouli me 70% a ʻoi paha ka ʻike koko. Makemake paha ʻoe e nānā i kēia alakaʻi pehea e loaʻa ai ka kokoleka pouli maikaʻi loa.

Aia i loko o nā kokoleka pouli kekahi kō, akā he mea liʻiliʻi ka nui a ʻoi aku ka pouli o ke kokoleka, ʻo ka liʻiliʻi o ke kō e loaʻa i loko.

ʻO ka kokoleka kekahi o nā meaʻai e ʻono ai i ka hāʻawi ʻana i nā pono olakino koʻikoʻi.

Hiki iā ʻoe ke kūʻai aku no ke kokoleka ʻeleʻele ma nā grocers kūloko a i ʻole ma ka pūnaewele.