8 mau pono olakino o ke kokoleka

Anter

• Loaʻa nā pōmaikaʻi i ke kokoleka keʻokeʻo?
• ʻIkepiliʻai kokoleka
• Ka ʻokoʻa ma waena o nā ʻano nui o ka kokoleka
• Kaʻai mousse olakino

ʻO kekahi o nā pōmaikaʻi nui o ka kokoleka ka hāʻawi ʻana i ka ikehu i ke kino no ka mea waiwai ia i nā calories, akā aia kekahi mau ʻano kokoleka i ʻokoʻa loa nā haku mele ʻana, a no laila, ʻokoʻa paha nā pono olakino e like me ke ʻano o ka kokoleka. Keokeo, waiū, ruby ​​a ʻākala, nā ʻano kokoleka e ola nei, ʻawaʻawa a ʻawaʻawa hoʻi.

He kanakolukumamākolu kolamu o ka kokoleka i ka awelika o 120 calories. I ʻole lilo kēia mau calorie i nā momona momona, ʻo ka mea maikaʻi ka ʻai ʻana i ka kokoleka no ka ʻaina kakahiaka a i ʻole ma ka mea ʻai nui ma hope o ka ʻaina awakea, e like me kēia ala, e hoʻolilo ʻia kēia mau calorie i ke ao. Inā ʻai ʻoe i ka kokoleka i ka pō, ke hoʻomaha iki kou kino, e waiho ʻia paha kēia mau calorie i mea momona.

Aia nā pōmaikaʻi o ke kokoleka keu loa i ka kokoleka pouli a me ka pouli-ʻeleʻele, ma muli o ke kiʻekiʻe o ka cocoa.

1. Hoʻonui i ke olakino puʻuwai no ka mea ke hāpai nei ia i ke kahe o ke kahe kūpono ma muli o nā antioxidant mana o ka hui o flavonoids i loaʻa iā ia, ʻo ia nā catechins, epicatechins a me procyanidins;
2. Hoʻoulu i ka ʻōnaehana waena a me nā mākala puʻuwai, no ka mea, nona ka theobromine, kahi mea me ka hana e like me ka caffeine;
3. Hoʻonui i ka manaʻo o ke ola maikaʻi, no ka mea kōkua ia e hoʻokuʻu i ka hormone serotonin;
4. Hoemi i ke kahe o ke koko a hoʻomaikaʻi i ke kahe o ke koko ma o ka hua ʻana o ka nitric oxide, kahi kinoea e ʻae ai i nā aʻa e hoʻomaha;
5. Hoʻonui i ka maikaʻi HDL kolesterol a hoʻemi i ka maikaʻi ʻole o ke kolesterol, i ka hoʻohui ʻana i ka pale ʻana i ka hoʻokumu ʻia ʻana o nā plaque atherosclerosis ma muli o ka hopena o ka antioxidant a me ka cardioprotective;
6. Hoʻonui i ka hana o ka lolo no ka hoʻonui ʻana i ke kahe o ke koko i ka lolo ma muli o nā mea hoʻonāukiuki e like me ka caffeine a me theobromine, ka mea e pale aku hoʻi iā Alzheimer;
7. Pale i ka ʻili mai ka lā mahalo i kāna mau meaola bioactive e like me flavonoids, ka mea e pale ai i ka ʻili mai ka hōʻino ʻana mai ka pāhawewe UV;
8. Hoʻoemi i ka pōloli, he koho maikaʻi loa no ka poʻe e ʻimi nei e lilo i ka paona, ʻoiai ke hoʻopau ʻia i ka hoʻohaʻahaʻa.

E loaʻa nā pōmaikaʻi āpau o ke kokoleka pouli wale nō i ka square o ka kokoleka pouli a semi-pouli hoʻi i ka lā, i like ia me 6 g.

E aʻo hou aʻe e pili ana i nā pono o ke kokoleka i kēia wikiō:

Loaʻa nā pōmaikaʻi i ke kokoleka keʻokeʻo?

Hana wale ʻia ka kokoleka keʻokeʻo me ka waiū koko a no laila ʻaʻohe ona pono like me ke kokoleka waiū, ʻawaʻawa a hapa ʻawaʻawa paha. ʻOiai kēia, ʻaʻohe ona caffeine i hiki ke lilo i mea maikaʻi, ʻoi aku no ka poʻe haʻalele ʻole i ka ʻai ʻana i ke kokoleka akā ʻaʻole hiki ke ʻai i ka caffeine ma hope o 5 pm, no ka laʻana.

ʻIkepiliʻai kokoleka

Ka ʻokoʻa ma waena o nā ʻano nui o ka kokoleka

ʻO nā ʻokoʻa ma waena o nā ʻano kokoleka e ola nei:

• Kokoleka keʻokeʻo - ʻaʻohe ona koko a ʻoi aku ke kō a me ka momona.
• Kokoleka waiū - ʻo ia ka mea maʻamau a loaʻa kekahi o nā koko, ka waiū a me ke kō.
• ʻO ke kokoleka ruby ​​a ʻākala paha - kahi ʻano kokoleka hou i piha ka 47,3% koko, ka waiū a me ke kō. Kūlohelohe kona kala ʻalani, no ka mea, hana ʻia ia mai ka pīni koko Ruby, ʻaʻohe ona ʻono a me nā kala. Hoʻohui, he ʻano ʻulaʻula kona ʻano.
• Kokoleka Semisweet - loaʻa iā 40 a 55% koko, kahi liʻiliʻi o ka waiū waiū a me kō.
• Kokoleka pouli a ʻeleʻele paha - ʻo ia ka mea i loaʻa ka nui o ka koko, ma waena o 60 a 85%, a emi ke kō a me ka momona.

ʻO ka nui o ke kokoleka i loaʻa, ʻo ka nui o nā pono olakino e loaʻa iā ia, no laila ʻoi aku ka maikaʻi o ka kokoleka pouli a me ka pouli ma mua o nā ʻano ʻē aʻe.

Kaʻai mousse olakino

ʻO kēia ka papa mousse kokoleka maikaʻi loa no ka mea he waiwai ia a he 2 wale nō nā mea hoʻohui, kahi e hoʻonui ai i ka ʻike kokoleka a me nā pono olakino.

Nā Pono

• 450 ml o ka wai hoʻolapalapa
• 325 g o kokoleka pouli no ka kuke ʻana

Hoʻomākaukau hoʻomākaukau

Hoʻohui wale i ka wai i hoʻolapalapa ʻia i ke kokoleka haʻihaʻi a kāwili ʻia me ka whisk. E hoʻoheheʻe ka kokoleka a lilo i wai i mua, akā e hele mālie e loaʻa hou ka paʻa.

Hana ʻia kēia ma kahi o 10 mau minuke ma hope o ka hoʻomau ʻana e hoʻoulu i ka hui. E hoʻomaʻalili i kahi wikiwiki aʻe hiki iā ʻoe ke waiho i ke pola kahi o ka kokoleka i loko o kahi pola nui aʻe me ka wai hau a me nā pahu hau i ka wā e kuʻi ana i ka hui.

Inā manaʻo ʻoe he ʻawaʻawa loa ka ʻono, hiki iā ʻoe ke hoʻohui i kahi wahi o ka paʻakai e hoʻēmi i ka ʻawaʻawa a hoʻonui i ka ʻono kokoleka.