Anthu odwala matenda ashuga nthawi zambiri amalangizidwa kuti achepetse kudya kwa maswiti ndi maswiti kuti athandizire kuwongolera kuchuluka kwa shuga m'magazi awo.Koma chinthu chofunikira kwambiri pakudya kwabwino ndikuti ndizosangalatsa kotero mutha kumamatira nazo kwa nthawi yayitali - zomwe zikutanthauza kuti kuphatikiza nthawi ndi nthawi ndikusuntha kwanzeru.Zimenezi zingakupangitseni kudzifunsa ngatichokoletiziyenera kupewedwa ndi omwe ali ndi matenda a shuga kapena ngati anthu angathe, kwenikweni, kusangalala ndi zokoma zokondedwa kamodzi mu kanthawi.

Poganizira kuti pafupifupi munthu m'modzi mwa 10 aku America ali ndi matenda a shuga, ndipo panthawi imodzimodziyo, oposa 50% aku America amafotokoza kuti amakonda chokoleti, ndibwino kuganiza kuti anthu ambiri omwe ali ndi matenda a shuga angasangalale ndi chokoleti akapatsidwa mwayi.Komabe, zinthu monga shuga wowonjezera ndi zowonjezera monga caramel, mtedza ndi zina zowonjezera zimatha kukhala zosokoneza kuwonjezera pazakudya zotchukazi m'njira yomwe ikugwirizana ndi zolinga zanu zopatsa thanzi.

Momwe Chokoleti Imakhudzira Shuga Wamagazi Anu

Chokoleti amapangidwa ndi koko, batala wa koko, shuga wowonjezera ndi mkaka kapena zolimba za mkaka, kotero kudya chakudyachi kungapangitse shuga wanu wamagazi kuti akweze mofulumira kuposa zakudya zomwe zimakhala ndi fiber ndi mapuloteni ambiri kapena shuga wochepa.

"Khulupirirani kapena ayi, chokoleti chimatengedwa ngati chakudya chochepa kwambiri cha glycemic," Mary Ellen Phipps, MPH, RDN, LD, wolemba mabuku.The Easy Diabetes Desserts Cookbook, akutiEatingWell.Zakudya zomwe zimakhala ndi index yotsika ya glycemic zimakonda kutsitsa shuga m'magazi kuposa zomwe zili ndi index yayikulu ya glycemic.

Phipps amati izi ndi mafuta ndi fiber zomwe zimapezeka mumitundu ina ya chokoleti.“Kuchuluka kwenikweni kwa chokoleti kungakweze shuga m’mwazi wanu kumadalira mtundu wa chokoleti, kuchuluka kwa shuga mmenemo, ndi zakudya zina zimene mukudya pamodzi nazo,” iye akufotokoza motero.

Zakudya za Chokoleti

Mukaluma chokoleti, mumapeza zambiri kuposa shuga wowonjezera.Kuphatikizika kumeneku kumapereka zakudya zopatsa thanzi, makamaka ngati mukufuna mtundu wakuda (kapena woposa koko).

"Zabwino zambiri zathanzi zomwe timawona chifukwa cha chokoleti ndi zamitundu yomwe imapereka 70 mpaka 85% koko, yomwe imatengedwa kuti ndi '.mdimachokoleti','” Phipps akufotokoza motero."Chokoleti yamtunduwu nthawi zambiri imakhala ndi shuga wocheperako [wowonjezera] komanso ulusi wambiri womwe umathandizira kulimbikitsa shuga m'magazi.Amakhalanso ndi mavitamini ambiri, mchere ndi antioxidants. "

Koko ndi wochititsa chidwi chifukwa uli ndi ma polyphenols, kapena mankhwala a zomera, omwe angathandize thanzi la munthu.M'malo mwake, nyemba za cocoa ndi amodzi mwa magwero odziwika bwino azakudya za polyphenols.Cocoa imakhalanso ndi mapuloteni, caffeine ndi mchere wosiyanasiyana, kuphatikizapo potaziyamu, phosphorous, mkuwa, chitsulo, zinki ndi magnesium.

Koma ngakhale chokoleti chakuda chingakhale chisankho "chabwino kwa inu" chifukwa cha cocoa wambiri komanso mashuga ochepa owonjezera, chokoleti chonse chingapereke.enaubwino wa zakudya.Koma ndikofunikira kumvetsetsa kusiyana pang'ono komwe mtundu uliwonse umapereka kuti muthandizire kusankha chokoleti chanu.

Chokoleti Choyera

Ngakhale ali ndi dzinachokoletim'mutu wake, chokoleti choyera sichikhala ndi zolimba zilizonse za koko.Chokoleti choyera chimakhala ndi batala wa cocoa, mkaka ndi shuga wopanda koko.

Chokoleti choyera chimodzi chili ndi:

• 160 kcal
• 2 g mapuloteni
• 10 g mafuta
• 18 g chakudya
• 18g shuga
• 0g fiber
• Kashiamu 60mg (6% Mtengo watsiku ndi tsiku)
• 0.08mg iron (0% DV)
• 86mg potaziyamu (3% DV)

Mkaka Chokoleti

Chokoleti yamkaka ili ndi pakati pa 35% mpaka 55% cocoa mass, yomwe ndi yochuluka kuposa yomwe imapezeka mu chokoleti yoyera koma yocheperapo ya chokoleti chakuda.Chokoleti yamkaka nthawi zambiri imapangidwa ndi batala wa cocoa, shuga, ufa wa mkaka, lecithin ndi koko.

Chokoleti cha mkaka chili ndi:

• 152 zopatsa mphamvu
• 2 g mapuloteni
• 8g mafuta
• 17 g chakudya
• 15 g shuga
• 1 g fiber
• 53mg calcium (5% DV)
• 0.7mg iron (4% DV)

104mg potaziyamu (3% DV)

Chokoleti Wakuda

Chokoleti chakuda ndi mtundu wa chokoleti wokhala ndi zolimba za cocoa, batala wa cocoa ndi shuga wowonjezera, wopanda mkaka kapena batala wopezeka mu chokoleti cha mkaka.

Chokoleti imodzi yakuda (70-85% ya koko) ili ndi:

• 170 kcal
• 2 g mapuloteni
• 12 g mafuta
• 13 g chakudya
• 7g shuga
• 3g fiber
• 20mg calcium (2% DV)
• 3.4mg iron (19% DV)
• 203mg potaziyamu (6% DV)

Ubwino Wodya Chokoleti

Kudya chokoleti kumatha kuchita zambiri kuposa kungokhutiritsa dzino lokoma.Kudya chokoleti chakuda kumalumikizidwa ndi zabwino zina zathanzi, chifukwa cha kuchuluka kwake kwa koko, flavonoids ndi theobromine komanso kuchuluka kwa shuga wowonjezera.

Tsoka ilo kwa okonda chokoleti choyera ndi mkaka, mitundu ya chokoleti yokhala ndi koko yocheperako sangapereke phindu lomwelo.

Nawa maubwino ena omwe anthu angakhale nawo akaphatikiza chokoleti chakuda muzakudya zawo.

Mutha Kukhala Ndi Thanzi Labwino Lamtima

Anthu odwala matenda ashuga nditomwe angakhale ndi matenda a mtima kapena sitiroko kusiyana ndi omwe alibe shuga.Ndipo kudya chokoleti chakuda kungapereke phindu lapadera la thanzi la mtima, makamaka chifukwa cha polyphenol yake.Ma polyphenols amathandizira kupanga nitric oxide, molekyu yomwe imathandizira kuyenda bwino kwa magazi, zomwe zingayambitse kutsika kwa magazi komanso kuchepetsa chiopsezo cha matenda a mtima.

Mu kafukufuku wina wa 2019 muZakudya zopatsa thanzipowunika achikulire achichepere ndi athanzi, kudya kwatsiku ndi tsiku kwa magalamu 20 (pafupifupi 3/4 ounce) a 90% -cocoa chokoleti kwa masiku 30 kumathandizira kugwira ntchito kwa mtima.Zotsatirazi zikuwonetsa momwe kuphatikiza chokoleti cha cocoa kumatha kukhala ndi zotsatira zabwino paumoyo wamtima.

Mutha Kukhala Ndi Kuwongolera Bwino Kwa Glucose Wamagazi

Ngakhale kudya chokoleti sikungakhale chipolopolo chamatsenga chomwe chimabweretsa milingo yabwino ya shuga m'magazi, kuphatikiza ngati gawo lazakudya zopatsa thanzi kungathandize kusintha kuwongolera shuga m'magazi, malinga ndi kafukufuku.

Cocoa ikhoza kuthandizira kuwongolera shuga mwa kuchepetsa chimbudzi cha carbohydrate ndi kuyamwa m'matumbo.Kuphatikiza apo, umboni wina umasonyeza kuti cocoa ikhoza kukulitsa chidwi cha insulin.

Kafukufuku wina wa 2021 muJournal of Bodywork and Movement TherapiesKafukufuku wa amayi omwe ali ndi matenda a shuga adapeza kuti kugwiritsa ntchito chokoleti chakuda ndi chizolowezi chokhazikika cha Pilates kumagwirizana ndi kuchepa kwa glucose m'magazi.

Kusankha Chokoleti Wabwino Kwambiri pa Matenda a Shuga

Chokoleti ndi kadyedwe kogwirizana ndi matenda a shuga zimatha kuyendera limodzi ndi kudziwa pang'ono.Nawa maupangiri amomwe mungasankhire chokoleti chabwino cha shuga.

Zoyenera Kuyang'ana

Popeza maubwino ambiri azaumoyo omwe amapangidwa ndi chokoleti amalumikizidwa ndi cocoa, kusankha mitundu yokhala ndi kuchuluka kwa koko ndi njira yabwino yopezera phindu.

Ndipo ngati mukufunadi kuchepetsa kuchuluka kwa shuga mukudya chokoleti, "Mutha kusankha chokoleti chotsekemera ndi zotsekemera zopanda thanzi monga stevia, monk zipatso, erythritol kapena inulin, zonse zomwe sizingakweze shuga wamagazi anu monga zotsekemera zina. adzatero, "Kelsey Kunik, RD, mlangizi wovomerezeka wa zakudya ndi zakudya za Fin vs Fin, akutero.EatingWell.(Onani kalozera wathu wazoloŵa m'malo shuga kuti mumvetse bwino zomwe zingakhale zoyenera kwa inu.)

Kusankha chokoleti chokhala ndi zosakaniza zokhala ndi mapuloteni, monga mtedza, kungakhale chisankho chabwino kwa anthu odwala matenda a shuga.Mapuloteni ndi mafuta athanzi mumtedza angathandize kuchepetsa kuyamwa kwa shuga wowonjezera mu chokoleti, ndipo kungathandize kuti ikhale yodzaza.

Zoyenera Kuchepetsa

Kuchepetsa zowonjezera za chokoleti za shuga, monga caramel, ndi chisankho chanzeru pakuwongolera shuga wamagazi.Kuchuluka kwa shuga wowonjezera kungapangitse shuga wambiri m'magazi ndi zovuta za shuga pakapita nthawi.

Koko wopangidwa ndi alkali, kapena cocoa wa ku Dutched, amakhala ndi mankhwala ochepa opindulitsa a zomera.Pachifukwa ichi, ndi bwino kusankha chokoleti chomwe sichimapangidwa ndi cocoa chopangidwa motere.

Pomaliza, kuchepetsa chokoleti chomwe chilibe koko wambiri, monga chokoleti choyera kapena mkaka, ndikofunikira.Ndipo kumbukirani, chokoleti choyera ndi chopanda koko, kotero kuti phindu lililonse la thanzi lokhudzana ndi koko silingagwire ntchito.

Malangizo Ophatikizira Chokoleti pazakudya Zoyenera Kuchita ndi Matenda a Shuga

Kukhala ndi matenda a shuga sikutanthauza kuti muyenera kukhala opanda chokoleti kwa moyo wanu wonse.Ngakhale kuti sikuloledwa kudya maswiti amtundu wa kanema wa kanema tsiku lililonse, pali njira zingapo zopatsa thanzi (komanso zokoma) zophatikizira chokoleti muzakudya zanu:

• Kuwotcha chokoleti chakuda mukatha kudya
• Kuviika zipatso zatsopano mu chokoleti chakuda chosungunuka
• Kusangalala ndi Chokoleti Chakuda Hummus ngati chotupitsa
• Kukhala ndi Mug Brownie wachangu komanso wosavuta mukafuna chokoma

Mukasankha chokoleti chanu, sankhani mtundu wakuda wokhala ndi cocoa osachepera 70%, sungani gawo lolingalira bwino (1 mpaka 2 ounces), ndipo yesani kusangalala nayo pafupi ndi nthawi yachakudya kapena ndi zokhwasula-khwasula zokhala ndi mapuloteni. thandizirani kuthandizira shuga wamagazi athanzi.

Pansi Pansi

Anthu omwe ali ndi matenda a shuga amatha kuphatikiza chokoleti muzakudya zawo ndikukhalabe ndi thanzi labwino.Kusangalala ndi malo a chokoleti chakuda mutatha kudya kapena kuluma sitiroberi wophimbidwa ndi chokoleti pa Tsiku la Valentine ndi zomwe muyenera kuchita ngati mukuzikonda.

Pamodzi ndi kutsatira zakudya zopatsa shuga, kuchita masewera olimbitsa thupi molingana ndi zomwe adokotala akukuuzani ndikuwongolera kupsinjika, kukhala ndi chokoleti nthawi ndi nthawi sikosangalatsa kokha, komanso kungakupatseni mapindu odabwitsa azaumoyo!