11 Lafiya da Amfanin Abinci na Farin koko

Wadatacce

• 1. Mawadaci a cikin Polyphenols Wanda ke ba da fa'idodi da dama ga Lafiya
• 2. Zai Iya Rage Hawan Jini Ta Hanyar Inganta Matakan Nitric Oxide
• 3. Zai Iya Rage Haɗarinka na Ciwon Zuciya da Shanyewar jiki
• 4. Polyphenols Yana Inganta Zuban Jini zuwa aikin kwakwalwarka da aikin kwakwalwarka
• 5. Zai Iya Inganta Yanayi da Alamomin Bakin Ciki ta Hanyoyi Daban
• 6. Flavanols Na Iya Inganta Alamomin Ciwon Suga na 2
• 7. Iya Kula da Nauyin Aid a Hanyoyi Masu Mamaki da yawa
• 8. Zai Iya Samun Kadarorin Kare-kariya
• 9. Abubuwan da ke cikin Theobromine da Theophylline na iya Taimakawa Mutane da cutar Asma
• 10. Abubuwan da ke haifar da kwayar cuta ta Antibacterial da immunity wadanda zasu iya amfanar da hakoranku da fatarku
• 11. Sauƙaƙe don inulla cikin Abincinka
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Ana tsammani cewa wayewar Maya na Amurka ta Tsakiya ya fara amfani da koko.

Masu cin nasara daga Sifen ne suka gabatar da shi zuwa Turai a cikin karni na 16 kuma da sauri ya zama sananne azaman magani mai inganta lafiya.

Ana yin koko da koko ta hanyar murza wake da cire mai ko koko.

A yau, koko ta fi shahara saboda rawar da take takawa wajen samar da cakulan. Koyaya, binciken zamani ya bayyana cewa hakika yana ƙunshe da mahimman mahadi waɗanda zasu iya amfani da lafiyar ku.

Anan akwai fa'idodi da abinci mai gina jiki 11 na koko koko.

1. Mawadaci a cikin Polyphenols Wanda ke ba da fa'idodi da dama ga Lafiya

Polyphenols sune masu haifar da antioxidants waɗanda ke cikin abinci kamar 'ya'yan itace, kayan lambu, shayi, cakulan da ruwan inabi.

An danganta su da fa'idodi masu yawa na kiwon lafiya, gami da rage kumburi, mafi kyawun gudan jini, rage saukar jini da ingantaccen cholesterol da matakan sukarin jini ().

Cocoa shine ɗayan wadataccen tushen polyphenols. Yana da yawa musamman a cikin flavanols, wanda ke da tasirin antioxidant da tasirin anti-inflammatory.

Koyaya, sarrafawa da dumama koko na iya haifar da asararsa. Hakanan ana amfani dashi sau da yawa tare da alkaline don rage ɗacin rai, wanda ke haifar da ragin 60% a cikin abun cikin flavanol ().

Don haka yayin da koko babban tushe ne na polyphenols, ba duk samfuran da ke dauke da koko ba ne ke samar da fa'idodi iri ɗaya.

Takaitawa Cocoa yana da arziki a cikin polyphenols, wanda ke da fa'idodi ga lafiya, gami da rage kumburi da inganta matakan cholesterol. Koyaya, sarrafa koko cikin cakulan ko wasu samfuran na iya rage haɓakar polyphenol sosai.

2. Zai Iya Rage Hawan Jini Ta Hanyar Inganta Matakan Nitric Oxide

Koko, duka a cikin sifar ta gari da kuma ta wata cakulan mai duhu, na iya taimakawa rage saukar karfin jini ().

An fara gano wannan tasirin ne a cikin mutanen tsibirin masu shan koko da ke Amurka ta Tsakiya, waɗanda ke da ƙananan jini fiye da dangin su waɗanda ba sa shan koko.

Ana tsammanin flavanols a cikin koko don inganta matakan nitric oxide a cikin jini, wanda zai iya inganta aikin jijiyoyin ku kuma rage hawan jini (,).

Reviewaya daga cikin bita ya binciki gwaje-gwajen 35 wanda ya ba marasa lafiya oganci 0.05-3.7 (gram 1,4-1055) na kayayyakin koko, ko kuma kusan 30-1,218 MG na flavanols. Ya gano cewa koko ya samar da ƙarami kaɗan amma ya rage 2 mmHg a cikin hawan jini.

Bugu da ƙari, sakamakon ya fi girma ga mutanen da suka riga sun kamu da cutar hawan jini fiye da waɗanda ba su da shi kuma a cikin tsofaffi idan aka kwatanta da matasa ().

Koyaya, yana da mahimmanci a tuna cewa sarrafawa yana rage adadin flavanol sosai, saboda haka ba za a ga illolin da ake samu daga matsakaicin cakulan ba.

Takaitawa Nazarin ya nuna cewa koko na da arziki a cikin flavanols, wanda ke rage hawan jini ta hanyar inganta matakan nitric oxide da aikin jijiyoyin jini. Koko mai dauke da tsakanin 30-1,218 mg na flavanols zai iya rage hawan jini da kusan 2 mmHg.

3. Zai Iya Rage Haɗarinka na Ciwon Zuciya da Shanyewar jiki

Toari da rage saukar jini, da alama koko yana da wasu kaddarorin da zai iya rage haɗarin kamuwa da bugun zuciya da shanyewar jiki (,,).

Cikakken koko mai dauke da flavanol yana inganta matakin nitric oxide a cikin jininka, wanda ke shakatawa da fadada jijiyoyin jijiyoyinka da na jijiyoyinka da inganta gudan jini (,).

Abin da ya fi haka, an gano koko don rage “mummunan” LDL cholesterol, suna da tasirin rage jini irin na asfirin, inganta sugars na jini da rage kumburi (,,).

Waɗannan kaddarorin suna da alaƙa da ƙananan haɗarin kamuwa da ciwon zuciya, bugun zuciya da bugun jini (,,,).

Binciken karatu tara a cikin mutane 157,809 ya gano cewa yawan cakulan yana da alaƙa da ƙananan haɗarin cututtukan zuciya, bugun jini da mutuwa ().

Nazarin Yaren mutanen Sweden guda biyu sun gano cewa cakulan yana da alaƙa da ƙananan raunin zuciya a cikin allurai har zuwa sau ɗaya na nauyin 0.7-1.1 (gram 19-30) na cakulan a kowace rana, amma ba a ga tasirin lokacin cinye mafi girma ba ( ,).

Wadannan sakamakon suna nuna cewa yawan amfani da karamin koko mai wadataccen koko zai iya samun fa'idodin kariya ga zuciyar ku.

Takaitawa Koko na iya inganta gudanar jini da rage cholesterol. Cin abinci har sau ɗaya na cakulan kowace rana na iya rage haɗarin kamuwa da zuciya, bugun zuciya da bugun jini.

4. Polyphenols Yana Inganta Zuban Jini zuwa aikin kwakwalwarka da aikin kwakwalwarka

Yawancin karatu sun gano cewa polyphenols, kamar waɗanda suke cikin koko, na iya rage haɗarin kamuwa da cututtukan neurodegenerative ta hanyar inganta aikin kwakwalwa da gudan jini.

Flavanols na iya tsallake shingen kwakwalwar jini kuma suna cikin hanyoyin biochemical waɗanda ke samar da ƙwayoyin cuta da mahimman ƙwayoyi don aikin kwakwalwar ku.

Bugu da ƙari, flavanols yana tasiri kan samar da sinadarin nitric oxide, wanda ke sassauta jijiyoyin jijiyoyin jininka, yana inganta yawo da jini da ƙwaƙwalwarka (,).

Nazarin makonni biyu a cikin tsofaffi 34 da aka ba koko-flavanol mai koko wanda aka gano kwararar jini zuwa kwakwalwa ya ƙaru da 8% bayan mako guda kuma 10% bayan makonni biyu ().

Kara karatun ya nuna cewa shan koko na flavanol na yau da kullun na iya inganta aikin hankali a cikin mutane tare da ba tare da lahani ba (,,).

Wadannan karatun suna nuna kyakkyawar rawar koko a lafiyar kwakwalwa da yuwuwar sakamako mai tasiri akan cututtukan neurodegenerative kamar Alzheimer da Parkinson's. Koyaya, ana buƙatar ƙarin bincike.

Takaitawa Flavanols a cikin koko na iya tallafawa samar da jijiyoyin jiki, aikin kwakwalwa da inganta gudan jini da samarwa ga kayan kwakwalwa. Suna iya taka rawa wajen hana lalacewar ƙwaƙwalwar da ke da alaƙa da shekaru, kamar a cutar Alzheimer, amma ana bukatar ƙarin bincike.

5. Zai Iya Inganta Yanayi da Alamomin Bakin Ciki ta Hanyoyi Daban

Baya ga tasirin koko mai tasiri kan lalacewar tunanin mutum game da shekaru, tasirinsa akan kwakwalwa na iya inganta yanayi da alamun rashin damuwa ().

Kyakkyawan sakamako akan yanayi na iya zama saboda flavanols na koko, jujjuyawar tryptophan zuwa yanayin kwantar da hankali na yanayi serotonin, abun ciki na maganin kafeyin ko kuma sauƙin jin daɗin cin cakulan (,,).

Studyaya daga cikin bincike kan cin cakulan da matakan danniya a cikin mata masu ciki ya gano cewa yawan cin cakulan yana da alaƙa da rage damuwa da haɓaka yanayi a cikin jarirai ().

Bugu da ƙari, wani binciken ya gano cewa shan babban polyphenol koko ya inganta natsuwa da gamsuwa ().

Bugu da ƙari, binciken da aka yi a cikin manyan mutane ya nuna cewa cin cakulan yana da alaƙa da inganta ƙoshin lafiya da ƙoshin lafiya ().

Duk da yake sakamakon waɗannan karatun na farko suna da tabbaci, ana buƙatar ƙarin bincike kan tasirin koko akan yanayi da damuwa kafin a sami cikakken tabbataccen ƙarshe.

Takaitawa Koko na iya yin tasiri mai kyau kan yanayi da alamun rashin damuwa ta hanyar rage matakan damuwa da inganta natsuwa, wadatar zuci da lafiyar ɗan adam gaba ɗaya. Koyaya, ana buƙatar ƙarin bincike.

6. Flavanols Na Iya Inganta Alamomin Ciwon Suga na 2

Kodayake shan cakulan hakika ba shi da kyau don kula da sukari a cikin jini, koko yana da, a zahiri, yana da wasu cututtukan cututtukan sukari.

Nazarin gwajin-tube yana nuna cewa koko flavanols na iya rage saurin narkewar abinci da shayarwa a cikin hanji, inganta kwayar insulin, rage kumburi da kuma motsa shan suga daga cikin jini a cikin tsoka ().

Wasu nazarin sun nuna cewa yawan cin flavanol, gami da waɗanda suke daga koko, na iya haifar da ƙananan haɗarin kamuwa da ciwon sukari na 2 (,).

Bugu da ƙari, nazarin nazarin ɗan adam ya nuna cewa cin cakulan mai duhu mai flavanol ko koko na iya rage ƙoshin insulin, inganta kula da sikarin jini da rage kumburi a cikin masu fama da ciwon sukari da marasa lafiya ().

Duk da wannan sakamakon mai gamsarwa, akwai rashin daidaituwa a cikin binciken tare da wasu karatuttukan da ke gano iyakantaccen sakamako, mafi munin kula da ciwon sukari ko kuma ba wani sakamako sam sam,,,).

Koyaya, waɗannan sakamakon da aka haɗu tare da ƙarin tabbataccen sakamako mai tasiri akan lafiyar zuciya suna nuna koko polyphenols na iya samun tasiri mai kyau akan duka hanawa da sarrafa ciwon sukari, kodayake ana buƙatar ƙarin bincike.

Takaitawa Koko da cakulan mai duhu na iya rage haɗarin kamuwa da ciwon sukari da kiyaye matakan sikarin cikin cikin jini. Koyaya, akwai wasu sakamako masu karo da juna a cikin shaidar kimiyya, don haka ana buƙatar ƙarin bincike.

7. Iya Kula da Nauyin Aid a Hanyoyi Masu Mamaki da yawa

Da ɗan bambanci, shan koko, har ma da cakulan, na iya taimaka maka sarrafa nauyin ki.

Anyi tunanin cewa koko na iya taimakawa ta hanyar tsara amfani da kuzari, rage yawan ci da kumburi da kuma ƙaruwa da ƙoshin mai da jin cikewar jiki,,,.

Nazarin yawan jama'a ya gano cewa mutanen da suke yawan cinye cakulan suna da BMI mafi ƙaranci fiye da mutanen da basa cin shi sau da yawa, duk da cewa tsohuwar ƙungiyar kuma suna cin ƙarin adadin kuzari da mai ().

Bugu da ƙari, nazarin asarar nauyi ta amfani da abinci mai ƙarancin carbohydrate ya gano cewa rukunin da aka ba da gram 42 ko kimanin oza 1.5 na cakulan koko 81% a kowace rana sun rasa nauyi fiye da rukunin abinci na yau da kullun (29).

Koyaya, sauran binciken sun gano cewa shan cakulan yana kara nauyi. Duk da haka, yawancinsu basu bambance tsakanin nau'in cakulan da aka cinye ba - fari da cakulan madara ba su da fa'idodi iri ɗaya da duhu (,).

Gabaɗaya, ya bayyana cewa koko da kayayyakin da ke da koko na iya taimaka wajan cimma rashi ko rage nauyi, amma ana buƙatar ƙarin karatu.

Takaitawa Kayan koko suna da alaƙa da ƙananan nauyi, kuma ƙari daga koko zuwa abincinku na iya taimakawa wajen saurin rage nauyi. Koyaya, ana buƙatar ƙarin bincike akan wannan batun don ƙayyade ainihin nau'in da kuma yadda koko yake da kyau.

8. Zai Iya Samun Kadarorin Kare-kariya

Flavanols a cikin fruitsa fruitsan itace, kayan lambu da sauran abinci sun ja hankali ƙwarai da gaske saboda kaddarorinsu na kariya daga cutar kansa, ƙarancin guba da fewan sakamako masu illa.

Cocoa tana da mafi girman ƙwayoyin flavanols daga kowane abinci da nauyi kuma yana iya taimakawa sosai ga adadin su a cikin abincin ku ().

Nazarin gwajin-tube akan abubuwan koko sun gano cewa suna da tasirin antioxidant, kare kwayoyi daga lalacewa daga kwayoyin masu amsawa, yaki kumburi, hana ci gaban kwayar halitta, haifar da mutuwar kwayar cutar kansa da kuma taimakawa hana yaduwar kwayoyin cutar kansa (,).

Nazarin dabba ta amfani da abinci mai yalwar koko ko karin koko ya ga sakamako mai kyau wajen rage nono, pancreatic, prostate, hanta da kuma kansar hanji, da kuma sankarar jini ().

Karatu a cikin mutane ya nuna cewa abinci mai yawan flavanol yana da alaƙa da raguwar haɗarin cutar kansa. Koyaya, shaidun koko musamman takaddama ce, saboda wasu gwaje-gwajen basu sami fa'ida ba kuma wasu ma sun lura da ƙarin haɗari (, 35,).

Karamin karatun dan adam akan koko da cutar daji ya bada shawarar cewa zai iya zama mai karfin guba kuma zai iya taka rawa wajen rigakafin cutar kansa. Koyaya, ana buƙatar ƙarin bincike ().

Takaitawa An nuna flavanol a cikin koko da alamun kare kansa a cikin gwajin-kwaya da kuma nazarin dabbobi, amma babu bayanai daga gwajin ɗan adam.

9. Abubuwan da ke cikin Theobromine da Theophylline na iya Taimakawa Mutane da cutar Asma

Asthma cuta ce mai saurin kumburi wanda ke haifar da toshewa da kumburin hanyoyin iska kuma zai iya zama barazanar rai (,).

Ana tunanin cewa koko na iya zama mai amfani ga mutanen da ke fama da asma, kamar yadda ya ƙunshi mahaɗan anti-asthmatic, kamar theobromine da theophylline.

Theobromine yayi kama da maganin kafeyin kuma yana iya taimakawa tare da ci gaba da tari. Fulawa koko ta ƙunshi kusan gram 1.9 na wannan fili a cikin gram 100 ko oza 3.75 (,,).

Theophylline yana taimaka wa huhunka ya fadada, hanyoyin iska naka suna shakatawa kuma suna rage kumburi ().

Nazarin dabba ya nuna cewa cire koko yana iya rage cunkoson hanyoyin iska da kaurin nama ().

Duk da haka, har yanzu ba a gwada waɗannan binciken a asibiti a cikin mutane ba, kuma ba a sani ba idan koko ba shi da lafiya don amfani da wasu magungunan anti-asthmatic.

Sabili da haka, kodayake wannan yanki ne mai ban sha'awa na ci gaba, ya yi wuri a faɗi yadda za a iya amfani da koko don magance asma.

Takaitawa Cutar koko ta nuna wasu kayan anti-asthmatic a nazarin dabba. Koyaya, ana buƙatar gwajin ɗan adam kafin a ba da shawarar azaman magani.

10. Abubuwan da ke haifar da kwayar cuta ta Antibacterial da immunity wadanda zasu iya amfanar da hakoranku da fatarku

Karatuttukan da yawa sun binciko tasirin koko na kariya daga kogon hakori da cututtukan ɗanko.

Cocoa ya ƙunshi mahaɗan da yawa waɗanda ke da ƙwayoyin cuta na antibacterial, anti-enzymatic da garkuwar jiki wanda ke iya taimakawa ga tasirin lafiyar ta baki.

A wani binciken, berayen da suka kamu da kwayoyin cuta na baki da aka ba su koko sun sami raguwa sosai a kogon hakori, idan aka kwatanta da wadanda ake ba ruwa kawai ().

Koyaya, babu wani muhimmin binciken ɗan adam, kuma yawancin kayan koko da mutane ke cinyewa suma suna ɗauke da sukari. A sakamakon haka, za a buƙaci ƙirƙirar sababbin kayayyaki don cin amfanin koko na lafiyar lafiyar baki.

Duk da ra'ayin da ya shahara, koko a cikin cakulan ba shine dalilin kuraje ba. A zahiri, an samo polyphenols koko don samar da fa'idodi masu mahimmanci ga fata ().

An nuna cewa shan koko na dogon lokaci yana taimakawa ga kariya ta rana, yaduwar jinin fata da inganta yanayin fuska da shakar fatarka (,. 43).

Takaitawa Koko na iya inganta lafiyayyen hakora ta hanyar yakar kwayoyin cuta wadanda ke haifar da ramuka, kodayake wannan bai shafi kayayyakin da ke dauke da sukari ba. Hakanan yana inganta fata mai kyau ta hanyar kiyaye shi daga hasken rana da inganta wurare dabam dabam, farfajiyar fata da ƙoshin ruwa.

11. Sauƙaƙe don inulla cikin Abincinka

Ba a bayyane ainihin adadin koko da ya kamata ku haɗa a cikin abincinku don cin gajiyar lafiyar ku ba.

Hukumar Tsaron Abincin Turai ta ba da shawarar oza 0.1 (gram 2.5) na babban flavanol koko ko kuma oce 0.4 (gram 10) na ƙaramar cakulan mai flavanol mai ɗauke da aƙalla 200 mg na flavanol a rana don cin nasarar lafiyar zuciya (44).

Koyaya, wasu masu binciken sunyi tsammanin wannan ƙananan ne, waɗanda suke da'awar yawan adadin flavanols ana buƙatar ganin fa'idodi (,).

Gabaɗaya, yana da mahimmanci don zaɓar tushen koko waɗanda ke da babban abun ciki na flavanol - ƙarancin sarrafawa, mafi kyau.

Hanyoyi masu daɗi don ƙara koko zuwa abincinku sun haɗa da:

• Ku ci duhun cakulan: Tabbatar yana da kyau kuma yana dauke da akalla koko 70%. Duba wannan jagorar akan zabi mai inganci mai kyau mai duhu.
• Koko mai zafi / sanyi: Mix koko tare da madarar da kuka fi so ko madarar nondairy don shashariyar cakulan.
• Smoothies: Za'a iya saka koko a girkin soyayyar mai santsi mai kyau don ba shi wadataccen dandano mai ɗanɗano.
• Puddings: Zaka iya ƙara ɗanyen koko (ba Dutch ba) ga puddings na gida kamar puddings chia ko pudding shinkafa.
• Chocolateungiyar cakulan maras cin nama: Alayyacin koko, koko, madarar almond da kuma kayan zaƙi kamar dabino don mousse cakulan vegan mai kauri.
• Yayyafa kan 'ya'yan itace: Koko yana da kyau musamman yafa masa ayaba ko strawberries.
• Granola sanduna: Coara koko a cikin cakuɗin sandar dusar ƙanƙan da kuka fi so don haɗuwa da fa'idodin kiwon lafiya da wadatar ɗanɗano.

Takaitawa Don lafiyar zuciya, hada da oza 0.1 (gram 2.5) na babban flavanol koko foda ko oce 0.4 (gram 10) na cakulan mai flavanol mai yawa a cikin abincinku. Coara koko na iya ba da ɗanɗano mai ɗanɗano ga abincinku.

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Koko ya mamaye duniya tsawon dubunnan shekaru kuma babban ɓangare ne na kayan abinci na zamani a cikin nau'in cakulan.

Amfanin koko na lafiya ya hada da raguwar kumburi, inganta lafiyar zuciya da kwakwalwa, sukarin jini da kula da nauyi da hakora da fata masu lafiya.

Yana da gina jiki da sauƙi don ƙarawa zuwa abincinku ta hanyoyin kirkira. Koyaya, tabbatar da amfani da koko mai narkewar alkama ko cakulan mai duhu wanda ya ƙunshi koko sama da 70% idan kanaso a inganta fa'idodin kiwon lafiya.

Ka tuna cewa har yanzu cakulan ya ƙunshi adadi mai yawa na sukari da mai, don haka idan za ka yi amfani da shi, to ka jingina da madaidaitan rabo kuma ka haɗa shi da lafiyayyen abinci mai kyau.