Waɗannan fa'idodin Kiwon Lafiyar Cacao Tabbatattu ne don busa hankalin ku

Wadatacce

• Menene Cacao?
• Abincin Cacao
• Amfanin Lafiyar Cacao
• Zai Iya Rage Ciwon Cutar
• Yana rage kumburi
• Inganta Lafiya Gut
• Taimakawa Lafiya Zuciya
• Yana Taimakawa Kula da Ciwon Jini
• Yana Haɓaka Aikin Fahimci
• Yadda ake Zabar Cacao
• Yadda ake dafa, gasa, da ci Cacao
• Bita don

Cacao shine babban abincin sihiri. Ba wai kawai ana amfani da shi don yin cakulan ba, amma yana cike da antioxidants, ma'adanai, har ma da wasu fiber don taya. (Kuma, yana yin cakulan.) Menene ƙari, ana samun cacao a cikin nau'i -nau'i iri -iri, yana mai da shi babban kayan dafa abinci. Gaba, koya game da fa'idodin lafiyar cacao, tare da yadda ake cin sa.

Menene Cacao?

Itacen cacao - wanda kuma aka sani da itacen koko - itace itace na wurare masu zafi wanda ke asali a Tsakiya da Kudancin Amurka. Yayin da "cacao" da "cocoa" suna nufin shuka iri ɗaya kuma ana amfani da su sau da yawa, bari mu tsaya ga "cacao" ci gaba.

Itacen cacao na samar da 'ya'yan itatuwa irin na guna da ake kira pods, kowannen su yana dauke da iri 25 zuwa 50 da ke kewaye da farar alkama, a cewar wata kasida da aka buga a mujallar. Frontiers a Kimiyyar Shuka. Duk da yake wannan ƙwayar ƙwayar ƙwayar cuta gaba ɗaya ana iya ci, ainihin sihirin yana cikin tsaba ko wake. Danyen cacao wake yana da ɗaci kuma yana da ɗanɗano, amma da zarar an sarrafa su, suna haɓaka wannan ɗanɗanon cakulan mai ban sha'awa. Daga nan, ana iya yin waken ya zama samfura irin su cakulan, garin cacao, da cacao nibs (wanda ake kira cacao wake fashe ƙanana). Yana da mahimmanci a lura: Cacao ba lallai bane abu ɗaya da sandar cakulan da kuka sani kuma kuke ƙauna. Maimakon haka, shine babban sinadarin da ke da alhakin ɗanɗano mai daɗi na cakulan kuma, lokacin da yake da yawa (~ kashi 70 ko fiye), fa'idodin abinci mai gina jiki.

Abincin Cacao

Waken Cacao yana ba da fiber, kitse mai ƙima ("mai kyau"), da ma'adanai kamar potassium, magnesium, da jan ƙarfe, a cewar wata kasida a cikin mujallar Frontiers na Immunology. Cacao kuma yana cike da antioxidants, a cewar Annamaria Louloudis, M.S., R.D.N., mai cin abinci mai rijista da wanda ya kafa Louloudi Nutrition; Har ila yau, yana ba da bitamin D, wani muhimmin abinci mai gina jiki wanda ke goyan bayan sha na alli, bisa ga sakamakon da aka samu a mujallar Kimiyyar Abinci. (Mai Alaƙa: Ina Neman Gaba zuwa Kofi na Wannan Abincin Chocolate-Spiced Asali A Kowace Rana)

Abincin cacao ya dogara da yadda ake sarrafa wake. Misali, lokacin da ake gasa waken cacao a yanayin zafi mafi girma, abubuwan da ke tattare da antioxidant suna yin ƙasa da ƙasa, in ji wata kasida a cikin mujallar. Antioxidants. Don ra'ayin gabaɗaya na abin da ke cikin cacao, duba bayanin martaba mai gina jiki na cokali 3 na niba cacao (murƙushe, gasasshen wake cacao), a cewar Ma'aikatar Aikin Noma ta Amurka:

• Kalori 140
• 4 grams na furotin
• 7 grams mai
• 17 grams na carbohydrate
• 7 grams na fiber
• 0 grams na sukari

Amfanin Lafiyar Cacao

Kuna buƙatar wani dalili don cin cakulan, kuskure, cacao? Ga jerin fa'idodin lafiyar cacao, a cewar masana da bincike.

Zai Iya Rage Ciwon Cutar

ICYMI a sama, wake cacao yana cike da antioxidants. "Antioxidants suna hana ayyukan free radicals ta hanyar kawar da su," in ji Louloudis. Wannan yana da mahimmanci saboda manyan matakan tsattsauran ra'ayi na iya haifar da lalacewar sel da damuwa na oxyidative, babban abin da ke haifar da ci gaban yanayi na yau da kullun kamar ciwon daji da cututtukan zuciya. Cacao ya ƙunshi "antioxidants irin su epicatechin, catechin, da procyanidins," waɗanda ke cikin rukunin mahaɗan shuka da ake kira polyphenols, a cewar Louloudis. Nazarin dakin gwaje -gwaje na ciwon daji yana ba da shawarar cewa waɗannan mahaɗan suna da fa'idodi masu amfani akan cutar kansa.Misali, binciken dakin bincike na 2020 ya gano cewa epicatechin na iya lalata ƙwayoyin kansar nono; Wani bincike na 2016 ya gano cewa cacao procyanidins na iya kashe kwayoyin cutar kansar kwai a cikin bututun gwaji. (Mai alaƙa: Abincin Polyphenol-Rich don Fara Ci A Yau)

Yana rage kumburi

Magungunan antioxidants a cikin wake cacao kuma na iya taimakawa sarrafa kumburi, a cewar wani labarin a cikin mujallar Pain da Far. Wannan saboda damuwa na oxidative na iya ba da gudummawa ga kumburi na yau da kullun, yana ƙara haɗarin cututtuka kamar nau'in ciwon sukari na 2 da cututtukan zuciya. Don haka, kamar yadda antioxidants a cikin cacao ke fama da damuwa na oxidative, kuma suna iya tayar da birki akan kumburi. Menene ƙari, waɗannan antioxidants kuma na iya rage samar da sunadarai masu kumburi da ake kira cytokines, don haka rage haɗarin kumburin da za a fara da shi, a cewar Bansari Acharya, MA, R.D.N, mai cin abinci mai gina jiki mai rijista a Abincin Abinci.

Inganta Lafiya Gut

Neman ɗan cakulan (kuma don haka, cacao)? Kuna so ku tafi tare da hanjin ku. Polyphenols a cikin wake na cacao shine ainihin prebiotics, a cewar wata kasida a cikin mujallar Abubuwan gina jiki. Wannan yana nufin sun “ciyar” da ƙwayoyin cuta masu kyau a cikin hanjin ku, suna taimaka musu su yi girma da bunƙasa, wanda, bi da bi, zai iya taimaka muku guji batutuwan narkewa na ɗan lokaci. Lokaci guda, polyphenols na iya yin aiki da munanan ƙwayoyin cuta a cikin tum ɗinka ta hana haɓaka ko haɓakawa. Tare, waɗannan tasirin suna taimakawa wajen kiyaye ma'auni na microbial a cikin gut, wanda shine mabuɗin don tallafawa ayyuka na asali kamar rigakafi da metabolism, bisa ga labarin.. (Mai Haɗi: Yadda Za a Inganta lafiyar Gut ɗinku - da Dalilin da Ya Sa Ya Kamata, A cewar Masanin Gastroenterologist)

Taimakawa Lafiya Zuciya

Baya ga magance damuwar oxyidative da kumburi - masu ba da gudummawa guda biyu ga cututtukan zuciya - antioxidants a cikin wake cacao suna fitar da nitric oxide, wanda ke haɓaka vasodilation (ko faɗaɗa) na tasoshin jininka, in ji Sandy Younan Brikho, MDA, RD, likitan cin abinci mai rijista kuma wanda ya kafa The Tasa akan Gina Jiki. Hakanan, jini zai iya gudana cikin sauƙi, yana taimakawa rage hawan jini (aka hauhawar jini), babban haɗarin cutar cututtukan zuciya. A gaskiya ma, wani bincike na 2017 ya gano cewa cin abinci guda shida na cakulan a mako daya zai iya rage cututtukan zuciya da bugun jini. (A cikin binciken, daya hidima ya yi daidai da gram 30 na cakulan, wanda yake daidai da kusan cokali 2 na cakulan chips.) Amma jira, akwai ƙarin: Magnesium, jan karfe, da potassium - waɗanda duk ana samun su a cikin cacao - kuma suna iya rage haɗarin. na hauhawar jini da haɓakar atherosclerosis, ko ɓarna a cikin jijiyoyin ku wanda aka sani yana hana zubar jini, a cewar Louloudis.

Yana Taimakawa Kula da Ciwon Jini

Binciken da aka ambata a baya na 2017 ya kuma gano cewa cakulan kuma zai iya rage haɗarin ciwon sukari kuma duk godiya ne (mamaki!) antioxidants a cikin cacao wake, sabili da haka, cakulan. Cacao flavanols (ajin polyphenols) yana haɓaka ɓoyayyen insulin, hormone wanda ke rufe glucose a cikin sel, a cewar wani labarin a cikin mujallar Abubuwan gina jiki. Wannan yana taimakawa daidaita sukari na jini, yana hana shi zubewa. Wannan yana da mahimmanci saboda matakan hawan jini na yau da kullun na iya haɓaka haɗarin ku na ciwon sukari. Har ila yau Cacao yana ƙunshe da wasu fiber, wanda "[yana jinkirin] sha na carbohydrates, don haka yana daidaita matakan sukari na jini da kuma [samar da] ku da mafi yawan makamashi a cikin yini," in ji Louloudis. Misali, kawai cokali ɗaya na nono na cacao yana ba da gram 2 na fiber; wannan shine kusan adadin fiber a cikin matsakaici ayaba (gram 3), a cewar USDA. Mafi yawan sarrafawa da daidaita sukarin jinin ku (saboda, a wannan yanayin, fiber da antioxidants a cikin cacao), rage haɗarin haɓakar ciwon sukari.

Duk abin da ake faɗa, yana da mahimmanci a lura cewa yawancin kayan cacao masu ɗauke da cacao (watau sandunan cakulan gargajiya) suma sun ƙara sukari, wanda zai iya haɓaka matakan glucose na jini. Idan kana da ciwon sukari ko pre-ciwon sukari, yi amfani da taka tsantsan lokacin siyan kayan cacao irin su cakulan, ya shawarci Louloudis, wanda kuma ya ba da shawarar tuntuɓar likitan ku don takamaiman shawarwari don tabbatar da cewa kuna kiyaye sukarin jinin ku gwargwadon iko. (Mai alaƙa: Yadda Ciwon sukari Zai Iya Canza Fatarku - da Abin da Za Ku Iya Yi Game da shi)

Yana Haɓaka Aikin Fahimci

Lokaci na gaba da kwakwalwarka zata buƙaci ɗauka, ɗauki samfurin cacao kamar cakulan duhu. Baya ga ɗauke da ɗan caffeine, wake cacao yana ɗaya daga cikin mahimman albarkatun theobromine, wani fili wanda ke motsa tsarin juyayi na tsakiya, a cewar wani labarin a cikin Jaridar British Clinical Pharmacology(BJCP). Wani bincike na 2019 ya gano cewa cakulan duhu (wanda ya ƙunshi kashi 50 zuwa 90 na cacao) yana da alama yana inganta aikin fahimi; masu binciken sun yi hasashen wannan na iya kasancewa saboda psychostimulant theobromine a cikin cakulan.

Don haka, ta yaya theobromine da caffeine ke aiki, daidai? Duka biyun suna tsoma baki tare da aikin adenosine, sinadaran da ke sa ku barci, a cewar wani labarin a cikin mujallar Gaba a cikin Pharmacology. Ga yarjejeniyar: Lokacin da kuka farka, ƙwayoyin jijiya a cikin kwakwalwarku suna yin adenosine; adenosine a ƙarshe yana tarawa kuma yana ɗaure ga masu karɓar adenosine, wanda ke sa ku barci, a cewar Jami'ar John Hopkins. Theobromine da maganin kafeyin toshe adenosine daga dauri ga masu karɓa, yana kiyaye ku a farke da faɗakarwa.

Epicatechin a cacao na iya taimakawa, shima. Danniya na Oxidative na iya lalata ƙwayoyin jijiya, yana ba da gudummawa ga ci gaban cututtukan neurodegenerative kamar cutar Alzheimer, bisa ga binciken da aka buga a cikin mujallar. Kwayoyin Neurobiology. Amma, bisa ga binciken da aka ambata a cikin mujallar Farashin BJCP, epicatechin (antioxidant) na iya kare ƙwayoyin jijiya daga lalacewar oxyidative, mai yuwuwar rage haɗarin cutar neurodegenerative da taimakawa ci gaba da kwakwalwar ku.

Yanzu, idan kuna kula da abubuwan kara kuzari kamar kofi, kuna iya yin sauƙi akan cacao. Ba wai kawai cacao shine tushen maganin kafeyin ba, amma theobromine a cikin cacao na iya haifar da hauhawar bugun zuciya da ciwon kai a manyan allurai (tunani: kusa da 1,000 MG), a cewar wani bincike a cikin mujallar Psychopharmacology. (An danganta: Nawa Caffeine Yayi Yawa?)

Yadda ake Zabar Cacao

Kafin ku tafi babban kanti kuma ku sayi wadataccen cakulan, yana iya taimakawa ku fahimta yaya Ana sarrafa samfuran cacao kuma an yi musu alama. Ta wannan hanyar, zaku iya mafi kyawun kewaya kwatancen samfur kuma zaɓi mafi kyawun abu don girbin fa'idodin lafiyar cacao da abubuwan dandanonku.

Don masu farawa, ku sani cewa "cacao" da "koko" kalmomi ne; abinci iri ɗaya ne daga shuka ɗaya. Sharuɗɗan ba su nuna yadda aka sarrafa samfurin ko aka shirya shi ba, wanda zai iya shafar dandano na ƙarshe da abun ciki mai gina jiki (ƙari a ƙasa). Don haka, gaba ɗaya, ta yaya ake sarrafa wake na cacao? Duk cacao suna fara wake ta tafiyarsu ta hanyar shafawa, wani muhimmin mataki na haɓaka ƙanshin cakulansu na gargajiya. Masu kera suna cire wake mai ruɓi daga ƙasan, sannan su rufe su da ganyen ayaba ko sanya su a cikin akwatunan katako, in ji Gabrielle Draper, mai dafaffen kek a Barry Callebaut. Yisti da kwayoyin cuta (waɗanda a zahiri ake samun su a cikin iska) suna ciyar da ɓangaren litattafan cacao, suna haifar da ɓangaren litattafan almara. Wannan tsari na fermentation yana fitar da sinadarai, waɗanda ke shiga cikin wake na cacao kuma suna haifar da halayen da ke haɓaka launin ruwan kasa da dandano cakulan, bisa ga binciken da aka buga a cikin binciken. Kimiyyar Abinci & Abinci. Har ila yau fermentation yana haifar da zafi, yana sa ɓangaren litattafan almara ya rushe kuma ya ɗigo daga wake; sai a bushe wake a rana, inji Draper.

Da zarar bushewa, yawancin masu kera suna gasa wake na cacao tsakanin 230 zuwa 320 ° F da minti biyar zuwa 120, in ji wata kasida a cikin mujallar. Antioxidants. Wannan matakin yana rage ƙwayoyin cuta masu haɗari (i.e. Salmonella) waɗanda galibi ana samun su a cikin raw (vs. gasashe) wake cacao, in ji Draper. Roasting kuma yana rage haushi kuma yana ƙara haɓaka wannan ɗanɗano mai daɗin ɗanɗano. Babban koma baya, bisa ga bincike? Gasasu dan kadan yana rage abun ciki na cacao, musamman ma a mafi girman yanayi da kuma tsawon lokacin dafa abinci, ta yadda zai rage fa'idodin da kuke karantawa yanzu.

Anan ne abubuwa ke ɗan murƙushewa: Ko da yake akwai mafi ƙarancin lokacin gasa da zafin jiki don rage lamuran ƙwayoyin cuta, ainihin tsarin gasa yana bambanta ƙwarai da mai siyarwa, in ji Eric Schmoyer, babban manajan aikin bincike da ci gaba a Barry Callebaut. Hukumar Abinci da Magunguna kuma ba ta da madaidaicin ma'anar abin da "gasa" ya ƙunsa, in ji Draper. Don haka, kamfanoni daban -daban na iya gasa waken sua ko'ina tsakanin lokacin da aka ambata a baya da jeri na lokaci kuma har yanzu suna kiran samfuran su "cacao" da/ko "koko."

Kamar yadda ake tallata samfuran da ke ɗauke da cacao a matsayin “an sarrafa su da ƙarancin sarrafawa? Ga wasu kamfanoni, wannan na iya nufin dumama wakensu a ɗan ɗan lokaci kaɗan (watau ƙasan ƙarshen wannan kewayon 230 zuwa 320 ° F) don kashe ƙwayoyin cuta masu cutarwa yayin da suke riƙe da abubuwan gina jiki da ɗanɗano mai ɗaci. bayanin martaba - amma kuma, kowane mai samarwa ya bambanta, in ji Schmoyer. wadannan albarkatun danyen na iya samun koma baya.Ka tuna: sarrafa zafi yana rage haɗarin lamuran ƙwayoyin cuta. Salmonella gurbatawa. Wancan ya ce, idan kuna son cin danyen cacao, koyaushe yana da kyau ku tuntuɓi likitanku kafin ku ciji, musamman idan kuna da tsarin garkuwar jiki ko yanayin da ke ƙara haɗarin haɓaka haɗarin abinci mai mahimmanci.kamuwa da cuta.

To, menene wannan duka yake nufi a gare ku? A kantin kayan miya, kar a bar alamar cacao/koko ta jefar da ku, azaman waɗannan sharuɗɗan kada ku nuna yadda aka soya waken cacao. Maimakon haka, karanta bayanin samfurin ko kai zuwa gidan yanar gizon kamfanin don koyo game da hanyoyin sarrafa su, musamman tun da ma'anar "gasashe," "ƙarancin sarrafawa," da "raw" ba su da daidaituwa a cikin duniyar cacao. (Mai dangantaka: Girke -girke na Gurasar Lafiya da ke Amfani da Foda koko)

Hakanan zaka iya bincika jerin abubuwan sinadaran don tantance yadda aka ƙirƙiri samfurin. A babban kanti, cacao galibi ana samun shi azaman cakulan mai wuya, wanda zai iya ƙunsar wasu abubuwan kamar madara ko mai zaki. Kuna iya samun cakulan azaman sanduna, kwakwalwan kwamfuta, flakes, da chunks. Cakulan daban-daban sun ƙunshi nau'ikan cacao daban-daban, waɗanda aka jera a matsayin kashi (watau "kashi 60 na cacao"). Louloudis ya ba da shawarar neman samfuran da aka lakafta "cakulan duhu," wanda yawanci yana da babban abun ciki na cacao, da kuma zaɓar nau'ikan da ke da kashi 70 cikin dari na cacao - watau Ghirardelli 72% Cacao Intense Dark Bar (Saya, $ 19, amazon.com) - tunda har yanzu yana nan. Semi-sweetened (kuma, saboda haka, ƙasa da ɗaci kuma ya fi daɗi). Kuma idan ba ku damu da cizo mai ɗaci ba, tana ƙarfafa zaɓar cakulan cakulan tare da mafi girman kashi don girbe fa'idodin lafiyar cacao. Har ila yau, Acharya ya ba da shawarar ɗaukar wani abu ba tare da dandano na wucin gadi da ƙari ba, irin su lecithin soya, sanannen emulsifier wanda zai iya zama mai kumburi ga mutane da yawa.

Hakanan ana samun Cacao kamar yada, man shanu, manna, wake, da nono, in ji Brikho. Gwada: Natierra Organic Cocoa Nibs (Sayi Shi, $ 9, amazon.com). Akwai kuma cacao foda, wanda aka samo shi da kansa ko a cikin cakulan abin sha mai cakuda cakuda. Idan kuna siyayya don cacao azaman kayan girke-girke (watau cacao foda ko nibs), "cacao" yakamata ya zama kawai sashi, kamar a cikin yanayin Viva Naturals Organic Cacao Powder (Saya It, $11, amazon.com). Kuma yayin da wasu mutane ke amfani da wake gaba ɗaya don yin foda cacao na DIY (ko cin su kamar yadda yake), Draper ya ba da shawara game da shi tunda, kamar yadda aka ambata a sama, ɗanyen wake na iya ƙunsar ƙwayoyin cuta masu cutarwa kuma "tsarin yin koko foda daga wake duka na iya zama daidai hadaddun idan ba ku da kayan aikin da suka dace a gida. ” Don haka, don dacewa da inganci da aminci, tsallake duk wake kuma yi amfani da ingantaccen foda na cacao da aka siya maimakon kantin.

Yadda ake dafa, gasa, da ci Cacao

Tunda cacao yana samuwa ta nau'i-nau'i da yawa, akwai hanyoyi marasa iyaka don cin ta. Bincika waɗannan hanyoyi masu ban sha'awa don jin daɗin cacao a gida:

A cikin granola. Sanya niba cacao ko cakulan cakulan a cikin granola na gida. Idan kuna amfani da niba cacao, waɗanda suka fi ɗaci, Cameron yana ba da shawarar ƙara kayan abinci masu daɗi (kamar busasshen 'ya'yan itace) don daidaita ɗaci.

A cikin smoothies. Don kawar da dacin cacao, haɗa tare da ƙara mai daɗi kamar ayaba, dabino, ko zuma. Gwada shi a cikin kwanon cacao mai santsi na blueberry ko duhu cakulan chia smoothie don abinci mai daɗi mai gina jiki.

Kamar yadda zafi cakulan. Yi koko mai zafi daga karce (tare da foda cacao) maimakon kaiwa ga cakuda abin sha da aka riga aka yi don mafi koshin lafiya akan abin sha akan lokaci.

A cikin kwanukan karin kumallo. Kuna son crunch tare da gefen fa'idodin kiwon lafiya? Cacao nibs hanya ce ta tafiya. Draper ya ba da shawarar cin su da hatsi, strawberries, zuma, da man shanu na hazelnut don kwanon kumallo mai lafiya; gwada wannan girke -girke na oatmeal tare da goji berries da cacao nibs. Hakanan zaka iya haɗa foda cacao daidai a cikin hatsi don ɗanɗano cakulan ba tare da ƙarin sukari ba.

A cikin kayan gasa. Don wani wasan gargajiya na cacao, yi wa yo-kai tare da kayan dafaffen cakulan na gida. Gwada waɗannan nau'ikan brownies na eggplant na musamman ko, don kayan zaki ba tare da ɓata lokaci ba, waɗannan sandunan cakulan mai sinadarai guda biyu.

Bita don