Uzwile - ushokoledi omnyama, hhayi ubisi noma umhlophe wezempilo. Uma ubulokhu uzibuza ngomehluko phakathi kwalezi zinhlobonhlobo zikashokoledi kanye nobisi olucatshangelwayo luhle njengezinhlobo ezimnyama, lokhu okuthunyelwe kungokwakho! Qhubeka ufunde ukuze wazi ukuthi kungani ushokoledi omnyama unempilo kanye nezinzuzo eziningi ozigcinele isikhumba sakho, izinwele, kanye nempilo yonke.
Kungani ushokoledi omnyama?
Akuwona wonke ushokoledi owenziwe ngokulingana; ukuze ukwazi ukuzuza izinzuzo zalokhu kudla okumnandi, udinga ukuqinisekisa ukuthi awudli izinhlobonhlobo ezilayishwe ama-calories. Lokhu kubaluleke kakhulu ngoba ushokoledi unambitheka kahle futhi kulula ukuwudla kakhulu.
Izinhlobonhlobo ze-flavour phakathi kukashokoledi omnyama, ubisi, nomhlophe zikhona ngenxa yomehluko endleleni uhlobo ngalunye olukhiqizwa ngayo.
Ø Ushokoledi omnyama
Ushokoledi omnyama uqukethe izinto eziqinile zikakhokho, ibhotela likakhokho, noshukela onobisi oluncane noma ongenalo nhlobo. Ingachazwa njenge-semi-sweet ene-flavour ebaba kancane ngenxa ye-cocoa yayo ephezulu kanye nokwakheka kukashukela okuncane. Kuzo zonke izinhlobo zikashokholethi, ushokoledi omnyama unephesenti eliphezulu kakhulu lokuqinile kwe-cocoa nebhotela likakhokho, elisukela ku-30-80% ku-cocoa solid make-up. Ushokoledi omnyama nawo womile kunezinye izinhlobo ezimbili onokwakheka kwe-chalky kodwa ugcwele ukunambitheka kashokoledi wangempela.
Ø Ushokoledi omhlophe
Ushokoledi omhlophe awukwazi ngempela ukubizwa ngokuthi ushokoledi ngoba awunawo noma yikuphi okuqinile kwe-cocoa noma ingxenye engeyona amafutha kabhontshisi we-cocoa. Ibhotela likakhokho – okuphuzi okuphaphathekile, amafutha emifino edliwayo eyingxenye kabhontshisi kakhokho – enza ingxenye enkulu kashokoledi omhlophe. Ushukela nobisi kwengezwa ebhotela likakhokho ukuze libe nokhilimu futhi linambitheke kangcono.
Ø Ushokoledi wobisi
Ushokoledi wobisi unezilinganiso ezihlukene ze-cocoa solids. Ukwengezwa kwebhotela likakhokho, ubisi, noshukela kwenza ushokoledi wobisi ube ubumnandi obunokhilimu obuthandwa emhlabeni wonke.
Uma kuziwa ekunikezeni izinzuzo zezempilo, ushokoledi omhlophe ungumthombo wamakhalori angenalutho onoshukela kanye nokuqukethwe kwamafutha agcwele. Ushokoledi wobisi ubuye upakishe ushukela namafutha amaningi kanye nezinto eziqinile zikakhokho ezincane uma uqhathaniswa noshokoledi omnyama. Iphesenti le-cocoa elikhulu kushokoledi, linempilo enhle, okwenza ushokoledi omnyama nokuqukethwe kwawo okuphezulu kwe-cocoa solids kube uhlobo olunempilo kakhulu.
Ushokoledi omnyama: Okuqukethwe okunomsoco
Ushokoledi omnyama ugcwele inqwaba yezakhi ezinomsoco ezinomphumela omuhle empilweni.
Ø Ama-Antioxidants
Ubhontshisi we-cocoa ongakahluzwa umi phakathi kwenani eliphakeme kakhulu le-ORAC (i-oxygen radical absorbance capacity) esezingeni lokudla. I-ORAC ikala ukuthi isampula lokudla lingasusa kanjani izikhali zama-radicals mahhala. Ushokoledi omnyama onothe ukhokho unenqwaba yezinto eziphilayo ezifana ne-polyphenols, ama-flavanols, ama-catechin, nokunye okusebenza njengama-antioxidants.
Ø Amaminerali
I-70-85% kashokoledi omnyama cishe une-11 gm yefayibha nge-100 gm. Ngaphandle kwalokhu, ihlinzeka ngesiqephu se-RDI (Reference Daily Intake) yamaminerali amaningi abalulekile – ama-98% e-RDI ye-manganese, ama-89% e-RDI eyethusi, ama-67% e-RDI eyensimbi, kanye nama-58% ensimbi. I-RDI ye-magnesium. Ushokoledi omnyama nawo une-phosphorus eningi, i-potassium, i-selenium, ne-zinc.
Izinzuzo zikashokoledi omnyama esikhumbeni
Kungakhathaliseki ukuthi udla ushokoledi omnyama njengoba enjalo, wengeze eresiphi yakho ye-cocoa eshisayo, noma uwusebenzise njengendlela yokwelapha yobuhle besihloko, nakhu lokhu kudla okunethezeka okungakwenzela isikhumba sakho!
Ø Ivikela ekulimaleni kwelanga
Ngokocwaningo, ukudla ushokoledi omnyama kwenza isikhumba sakho sibe bushelelezi, sibe bomvu ngo-25% uma ubekwe elangeni, futhi isikhumba sibe manzi isikhathi eside. Ama-Flavonoid akushokoledi asiza ukukhombisa imisebe ye-UV eyingozi esikhunjeni sakho, avimbele ukushiswa yilanga nezimo ezifana nomdlavuza wesikhumba. Ushokoledi omnyama usiza ukulwa nokushintsha kombala kwesikhumba.
Ø Ivimbela ukuguga ngaphambi kwesikhathi
Ushokoledi omnyama usiza ekunciphiseni amabala amnyama nokushintsha umbala futhi ugcine isikhumba sikhazimula futhi sinempilo. Isebenza futhi ukubuyisela umswakama wesikhumba futhi ihlale ivaliwe, ithuthukisa okuqukethwe kwe-collagen, futhi ikhuphule ukujikeleza kwegazi, konke okusiza ukubambezela ukubonakala kwemigqa emihle nemibimbi.
Ø Ikhuthaza ukukhula kwamaseli
Amaminerali abalulekile atholakala kushokoledi omnyama njengethusi, insimbi, ne-zinc akhuthaza ukukhula kwamangqamuzana futhi ondle isikhumba sakho, ukusigcina sibukeka sisincane. Ushokoledi omnyama ubuye ukhiphe ubuthi esikhumbeni futhi ukhiphe amaseli esikhumba esifile, usize isikhumba sakho sibukeke sisisha futhi sikhazimula.
Ø Yelapha isikhumba
Ushokoledi omnyama unothiswe ngamaminerali akhulisa ukuphulukiswa kwamangqamuzana. Ngaphezu kokuveza isikhumba esibushelelezi ngokukhipha amangqamuzana esikhumba afile, ushokoledi omnyama ubuye ukhanyise izibazi nezisihla.
Ø Yehlisa ingcindezi
Amazinga aphezulu okucindezeleka angadala umonakalo esikhumbeni sakho. I-Magnesium, iphilisi lokuqala lokugodola, licindezela ukukhululwa kwe-hormone yokucindezeleka i-cortisol. Njengoba ushokoledi omnyama une-magnesium eyanele, usiza ekunciphiseni ukucindezeleka, okubuye kuvimbele ukuwohloka kwe-collagen, ugcine isikhumba sakho sinempilo. I-Magnesium iphinde ikusize ulale kangcono, okubalulekile esikhumbeni esinempilo.
Ø Yehlisa ukuvuvukala
Ukuvuvukala okungapheli kugcina umzimba wakho usesimweni sokuqaphile. Ama-Flavanols kushokoledi omnyama asiza ekwehliseni ukuvuvukala, esiza ezimweni zesikhumba njenge-psoriasis ne-eczema, nokugcina isikhumba sibukeka sisisha.
Izinzuzo zikashokoledi omnyama ezinweleni
Ushokoledi omnyama unezinzuzo eziningi zekhanda lakho nezinwele futhi!
Ø Yandisa ivolumu yezinwele
Amaminerali afana nethusi, i-iron, ne-zinc kushokoledi omnyama athuthukisa ukukhula kwamangqamuzana futhi andise ukugeleza kwegazi esikhumbeni nasekhanda, kube lula ukudluliswa okungcono kwezakhamzimba kumaseli, ngaleyo ndlela kuholele ezinweleni ezinempilo, ezinamandla. Ukujikeleza okuthuthukisiwe nakho kusiza ukulwa nokulahlekelwa izinwele.
Ø Ithuthukisa ikhwalithi yezinwele
Izakhamzimba ezikushokoledi omnyama azikhulisi ukukhula kwezinwele kuphela kodwa futhi zithuthukisa ikhwalithi ye-tresses yakho ngokungeza amandla kumucu ngamunye futhi zizenze zicwebezele futhi zithambe.
Ø Ivikela izifo
Ukudla ushokoledi omnyama kunciphisa ukuvuvukala futhi kugcina izifo zesikhumba kanye nezinye izifo ezingapheli zingekho. Impilo yekhanda elingcono ihumusha ngokuzenzakalelayo izinwele ezinempilo.
Ø Ivimbela ukulimala kwelanga
Izinzuzo zomsoco zikashokholethi omnyama zigcina isikhumba sakho sekhanda siphephile emonakalweni we-UV njengesikhumba sakho.
Imaski kashokoledi ye-DIY yesikhumba nezinwele
Zama lezi zimaski ekhaya futhi uvumele isikhumba sakho nezinwele zizitike ngobuhle beshokoledi.
Ø Hlanganisa isipuni ngasinye sempushan kakhokho noju kanye nengcosana yempushana yesinamoni. Gcoba ebusweni bakho nasentanyeni bese ugeza emva kwemizuzu engu-15-20.
Ø Ncibilikisa izingcezu ezimbili zikashokholethi omnyama bese uxuba ku-2/3rd cup milk, 2-3 wezipuni zikashukela onsundu, kanye nethisipuni likasawoti. Vumela ukuxuba kuphole kancane, bese usebenzisa ebusweni ngokulinganayo. Hlanza ngemva kwemizuzu engu-15-20.
Ø Thatha uhhafu wenkomishi kashokoledi omnyama oncibilikisiwe bese uxuba nezipuni ezimbili ze-Fuller's earth. Vumela ukuthi kuphole kancane bese ufaka ukushisa esikhumbeni. Hlanza ngamanzi uma womile.
Ø Hlanganisa i-cocoa powder nokhilimu osindayo ngenani elilinganayo ukuze wenze inhlama. Faka isicelo ebusweni bese ugeza emva kwemizuzu engu-20-30.
Ø Ncibilikisa isigaxa sikashokoledi omnyama bese uhlanganisa nesipuni sikafulawa wegremu, ithisipuni likakhilimu, nejusi yesigamu sikalamula. Gcoba unamathisele ebusweni bakho bese ugeza emva kwemizuzu engama-30.
Ø Hlanganisa inkomishi ngayinye yamasitrobheli nekhabe, ubhanana, kanye namagremu angu-50 kashokoledi omnyama oncibilikisiwe. Faka ingxube ebusweni bakho bese ugeza ngamanzi afudumele ngemva kwemizuzu engu-15-20.
Ø Yenza ukukhuhla ngokuxuba uhhafu wenkomishi yempuphu kakhokho, izipuni ezi-2-3 ze-oatmeal, kanye nethisipuni ngayinye yoju nokhilimu. Gcoba ubuso nentamo ngobumnene usebenzisa ukunyakaza okuyindilinga. Shiya imizuzu engu-15 bese ugeza ngamanzi afudumele.
Ø Yenza imaski ecwecwe ngokuxuba izipuni ezi-4-5 zempuphu kakhokho noju, nezipuni ezimbili zikashukela onsundu. Gcoba unamathisele owugqinsi ebusweni bakho bese uyeke ome. Susa ngokucophelela bese ugeza ngamanzi.
Ø Ukuze uthole izingidi ezibushelelezi, ezikhazimulayo: Geza ubhanana ovuthiwe bese uxuba amakhyubhu angu-3-4 kashokoledi omnyama oncibilikisiwe kanye nethisipuni yoju. Uma ingxube ipholile, sebenzisa ubude bezinwele zakho, ugweme izimpande. Gcoba izinwele ngefilimu yokudla bese ushiya imizuzu engama-30-45. Geza ngamanzi afudumele futhi usebenzise i-shampoo ethambile uma kudingeka.
Ø Ngezinwele ezikhanyayo: Hlanganisa ama-cubes angu-3-4 kashokoledi omnyama oncibilikisiwe nohhafu wenkomishi yeyogathi nohhafu wesipuni soju. Ukugwema i-scalp, sebenzisa ingxube efudumele ezinweleni zakho. Geza ngamanzi kanye ne-shampoo ethambile ngemva kwemizuzu engu-30.
Izinzuzo zikashokoledi omnyama empilweni yonke
Ushokoledi omnyama uzuzisa impilo yakho yonke ngalezi zindlela ezilandelayo:
Ø Ithuthukisa impilo yenhliziyo
Ama-Flavonoid kushokoledi omnyama agwema ukuguga okuholela esifweni senhliziyo. Isenzo sokulwa nokuvuvukala sikashokoledi omnyama siphinde sigcine amangqamuzana e-endothelial ahambisana nemithambo enempilo.
Ø Yehlisa i-cholesterol
I-cholesterol ivimba imithambo yegazi nemithambo futhi iyivimbele ekusebenzeni ngendlela evamile. Ukudla ushokoledi omnyama kutholwe kwehlisa i-low-density lipoprotein (LDL) noma i-cholesterol embi kanye namazinga e-cholesterol ephelele. Olunye ucwaningo luye lwabonisa ukuthi ushokoledi omnyama uyasebenza ekwandiseni i-high-density lipoprotein (HDL) noma i-cholesterol enhle.
Ø Igcina umfutho wegazi
Amaminerali afana nethusi ne-magnesium kushokoledi omnyama alawula umfutho wegazi futhi awugcine ujwayelekile. Ngakho-ke, lokhu kwelashwa okunempilo kunenzuzo kubantu abanokushintshashintsha komfutho wegazi okungalawuleki.
Ø Ibhalansisa ushukela wegazi
Izindaba ezimnandi kubathandi bakashokoledi! Ushokoledi omnyama waziwa ukuthi wehlisa ukumelana ne-insulin, odlala indima ebalulekile ekugcineni amazinga kashukela egazini. Vele uqiniseke ukuthi uya kushokoledi omnyama ongalayishiwe ushukela.
Yelapha i-anemia
Okuqukethwe kwe-flavonoid kashokoledi omnyama, kanye nokunye ukudla okunothe ngensimbi kungasebenza njengekhambi le-anemia. Kodwa-ke, lokhu kuyiqiniso kuphela ezimweni ezincane ze-iron-deficiency anemia engadingi imithi yokwelashwa. Ushokoledi omnyama uwusizo futhi kubantu abadla ukudla okungathuthukisiwe.
Ø Ivimbela isifo sohlangothi
Ama-Flavonoid afana ne-epicatechin aziwa ngokunikeza isivikelo ebuchosheni ngokumelene nokushaywa unhlangothi. I-Epicatechin ikhona ngenani elihle kushokoledi omnyama, futhi ucwaningo luye lwabonisa ukuthi abantu abangawudli ushokoledi omnyama bajwayele ukushaywa unhlangothi uma beqhathaniswa nalabo abadla ushokoledi omnyama.
Ø Ithuthukisa ukubona
Ngokocwaningo olusha, ushokoledi omnyama ube nesibopho sokuthuthukisa ukuzwela kokuqhathanisa okubonakalayo- ikhono lokufunda izinhlamvu ngokungafani okuhlukile. Ocwaningweni olufanayo, izihloko ziphinde zabika ukucaca okungcono kombono noma ukucaca kombono ngemva kokusetshenziswa kukashokoledi omnyama. Abacwaningi bakholelwa ukuthi i-cocoa flavanols ithuthukisa ukutholakala komoyampilo kanye nezakhi ezibalulekile emithanjeni yegazi yeso, ikakhulukazi i-retina ene-vascularized kakhulu.
Ø Ithuthukisa ukusebenza kwengqondo
Izakhamzimba ezikushokoledi omnyama zandisa ukugeleza kwegazi eliya ebuchosheni, ngaleyo ndlela zikhuphule inkumbulo, zithuthukise amakhono okuxazulula izinkinga, futhi zisize ngokunaka isikhathi nesikhathi sokusabela. Ucwaningo lubonise ukuthi umthamo owodwa nje we-cocoa owenziwe nge-flavanol wanele ukwandisa ukugeleza kwegazi ebuchosheni kubantu abasha. Ama-Flavonoid angena futhi anqwabelana ku-hippocampus, isifunda sobuchopho esihilelekile ekufundeni nasekukhumbuleni. Lezi zinhlanganisela zinenzuzo kwabancane nabadala ngokufanayo, zivimbela ukwehla kwengqondo kubantu abadala. Ucwaningo lukhombisa ukuthi ushokoledi uwusizo ekwelapheni izimo zezempilo ezihlobene nobuchopho njengokushaywa unhlangothi kanye nokuwohloka komqondo, nokuthi ukudla ukudla okunothe ngama-flavonoid kusiza abantu abadala bathole amaphuzu angcono ekuhlolweni kwengqondo. I-caffeine ekushokoledi ithuthukisa ubuchopho, ithuthukise inkumbulo, ukugxilisa ingqondo, kanye nemizwelo.
Ø Ithuthukisa isimo sengqondo
Ushokoledi omnyama uthuthukisa ukukhiqizwa kwamakhemikhali okuzizwa ejabule ebuchosheni. Abizwa ngokuthi ama-endorphin, lawa makhemikhali abopha nama-opiate receptors aholela emizweni yenjabulo futhi anciphise ubuhlungu nokucindezeleka. Ushokoledi omnyama uqukethe ne-tryptophan eyisandulela se-amino acid ku-serotonin, i-neurotransmitter eyandisa injabulo futhi idale isimo sengqondo esihle. Ngaphezu kwalokhu, ushokoledi omnyama ungumthombo oyinhloko we-anandamide noma 'i-bliss molecule'. Le nhlanganisela eyenzeka ngokwemvelo iyi-neurotransmitter efana kakhulu ne-THC (tetrahydrocannabinol) okuyingxenye eyinhloko ye-psychoactive kunsangu.
Yimalini ngokweqile?
Ushokoledi omnyama ngokuqinisekile awungeni esikhundleni semithi elapha izifo ezinjengomfutho wegazi, i-cholesterol noma isifo sikashukela. Okubaluleke kakhulu, lokhu kudla akuveli amafutha kanye ne-cholesterol! Ngakho-ke gwema ukuzitika ngoshokoledi omnyama ngoba nje unobuhle nezinzuzo zezempilo ongakunikeza. Azikho izincomo ezibekiwe zokuzitika kodwa ukudla ucezu (ngaphansi kuka-30 gm) kashokoledi omnyama ngosuku kungakusiza ukuzuza izinzuzo zazo zonke izakhi zawo. Khumbula ukulandisa ngama-carbohydrate, amafutha, nama-calories uma ulandela uhlelo lokudla!
