ʻŌlelo pinepine ʻia ka poʻe me ka maʻi diabetes e kaupalena i kā lākou ʻai ʻana i nā mea ʻono a me nā meaʻai e kōkua ai i ka mālama ʻana i ko lākou pae kō koko.Akā ʻo kahi mea koʻikoʻi o ke ʻano meaʻai olakino he mea leʻaleʻa ia no laila hiki iā ʻoe ke hoʻomau me ia no ka lōʻihi o ka haul—ʻo ia hoʻi, ʻo ka hoʻokomo ʻana i ka meaʻai i kekahi manawa he neʻe akamai.Hiki paha iā ʻoe ke noʻonoʻo inākokolekaPono e pale ʻia e ka poʻe me ka maʻi diabetes a i ʻole hiki i nā poʻe, ʻoiaʻiʻo, ke ʻoliʻoli i ka meaʻono i aloha ʻia i kekahi manawa.

Ma ka noʻonoʻo ʻana ma kahi o 1 i loko o 10 ʻAmelika i loaʻa i ka maʻi diabetes, a ma ka manawa like, ʻoi aku ma mua o 50% o nā ʻAmelika e hōʻike nei i ka makemake kokoleka, palekana ke manaʻo e hauʻoli ka poʻe me ka maʻi diabetes i kahi ʻāpana kokoleka ke hāʻawi ʻia ka manawa kūpono.Akā naʻe, hiki i nā mea e like me ke kō i hoʻohui ʻia a me nā mea hoʻohui e like me ka caramel, nā nati a me nā mea ʻē aʻe e hiki ke hoʻohilahila i ka hoʻohui ʻana i kēia mau meaʻai kaulana i ke ala e kūlike me kāu mau pahuhopu meaʻai.

Pehea ka hopena o ka Chocolate i kou Koko Koko

Hana ʻia nā kokoleka me ka koko, ka pata koko, ke kō a me ka waiū a i ʻole nā ​​mea paʻa waiu, no laila, ʻo ka ʻai ʻana i kēia meaʻai hiki ke hoʻokiʻekiʻe koke i kou koko koko ma mua o nā meaʻai me ka nui o ka fiber a me ka protein a i ʻole ke kō i hoʻohui ʻia.

"E manaʻoʻiʻo a ʻaʻole paha, manaʻo ʻia ke kokoleka he meaʻai haʻahaʻa-glycemic," ʻo Mary Ellen Phipps, MPH, RDN, LD, mea kākau oKa Puke Kuke Maʻi Diabetes Maʻalahi, hai maiEatingWell.ʻO nā meaʻai he haʻahaʻa haʻahaʻa glycemic index ka hopena i ka piʻi ʻana o ke kō koko haʻahaʻa ma mua o nā mea i loaʻa ka glycemic index kiʻekiʻe.

Hōʻike ʻo Phipps i kēia i ka momona a me ka fiber i loaʻa i kekahi mau ʻano kokoleka."ʻO ka nui o ke kokoleka hiki ke hoʻonui i kou koko koko e pili ana i ke ʻano o ke kokoleka, ka nui o ke kō i loko, a me nā meaʻai ʻē aʻe āu e ʻai pū ai me ia," wehewehe ʻo ia.

Meaʻai kokoleka

Ke nahu ʻoe i kahi ʻāpana kokoleka, loaʻa iā ʻoe nā mea ʻoi aku ma mua o ke kō i hoʻohui ʻia.Hāʻawi maoli kēia confection i kahi meaʻai maikaʻi loa, ʻoi aku ka nui inā ke koho nei ʻoe i kahi ʻano ʻano pōʻeleʻele (a ʻoi aku paha).

“ʻO ka hapa nui o nā pōmaikaʻi olakino a mākou e ʻike nei i pili i ke kokoleka no nā ʻano like ʻole e hāʻawi ana i ka 70 a 85% koko, i manaʻo ʻia he 'poulikokoleka', '” wehewehe ʻo Phipps."ʻO kēia mau ʻano kokoleka maʻamau ka liʻiliʻi o ke kō a ʻoi aku ka nui o ka fiber i mea maikaʻi loa no ka hoʻolaha ʻana i nā kō koko paʻa.ʻOi aku ka nui o nā huaora, nā minerala a me nā antioxidants.

He mea koʻikoʻi ka koko no ka mea aia nā polyphenols, a i ʻole nā ​​mea kanu mea kanu, hiki ke pōmaikaʻi i ke olakino kanaka.ʻO ka ʻoiaʻiʻo, ʻo ka pī koko kekahi o nā kumu kaulana loa o nā polyphenols meaʻai.Loaʻa i ka koko nā proteins, caffeine a me nā minerala like ʻole, me ka potassium, phosphorus, copper, iron, zinc and magnesium.

Akā ʻoiai he koho "ʻoi aku ka maikaʻi no ʻoe" ke kokoleka ʻeleʻele ma muli o ka nui o ka nui o ka koko a me ka liʻiliʻi o nā kō i hoʻohui ʻia, hiki i nā kokoleka āpau ke hāʻawi.kekahipono meaʻai.Akā, he mea nui e hoʻomaopopo i nā ʻokoʻa liʻiliʻi i hāʻawi ʻia e kēlā me kēia ʻano e kōkua i ka hoʻokele ʻana i kāu mau koho kokoleka ponoʻī.

Koleka Keʻokeʻo

ʻOiai ka inoakokolekama kona poʻo inoa, ʻaʻohe koko koko keʻokeʻo.Aia ka kokoleka keʻokeʻo i ka pata koko, ka waiū a me ke kō me ka paʻa koko ʻole.

Hoʻokahi auneke kokoleka keʻokeʻo e pili ana i:

• 160 calories
• 2g protein
• 10g momona
• 18g kalapona
• 18g kō
• 0g fiber
• 60mg calcium (6% Waiwai o kēlā me kēia lā)
• 0.08mg hao (0% DV)
• 86mg potassium (3% DV)

Milka Chocolate

Aia ma waena o 35% a 55% ka nui koko koko ka waiu kokoleka, ʻoi aku ia ma mua o ka mea i loaʻa i loko o ke kokoleka keʻokeʻo akā ʻoi aku ka liʻiliʻi ma mua o ka kokoleka ʻeleʻele.Hana ʻia ka waiu kokoleka me ka pata koko, ke kō, ka pauka waiū, lecithin a me ka koko.

Aia i loko o hoʻokahi auneke o ka waiū kokoleka:

• 152 calories
• 2g protein
• 8g momona
• 17g kaʻaleʻa
• 15g kō
• 1g fiber
• 53mg calcium (5% DV)
• 0.7mg hao (4% DV)

104mg potassium (3% DV)

Koleka ʻeleʻele

ʻO ke kokoleka ʻeleʻele kahi ʻano kokoleka i loaʻa nā paʻa koko, ka pata koko a me ke kō i hoʻohui ʻia, me ka ʻole o ka waiū a i ʻole ka pata i loaʻa i ka waiū kokoleka.

Hoʻokahi auneke o ke kokoleka ʻeleʻele (70-85% koko) i loaʻa:

• 170 calories
• 2g protein
• 12g momona
• 13g mau kalapona
• 7g kō
• 3g fiber
• 20mg calcium (2% DV)
• 3.4mg hao (19% DV)
• 203mg potassium (6% DV)

Nā Pōmaikaʻi o ka ʻai ʻana i ka Chocolate

ʻO ka ʻai ʻana i ke kokoleka hiki ke hana ʻoi aku ma mua o ka hoʻomāʻona ʻana i kahi niho momona.Hoʻopili ʻia ka hoʻohana ʻana i ke kokoleka ʻeleʻele i kekahi mau pōmaikaʻi olakino maikaʻi loa, mahalo i kāna mau pākēneka kiʻekiʻe o ka koko, flavonoids a me ka theobromine a me ka haʻahaʻa o ke kō.

ʻO ka pōʻino no ka poʻe aloha kokoleka keʻokeʻo a me ka waiū, ʻaʻole hiki ke hāʻawi like nā ʻano kokoleka me ka liʻiliʻi o ka koko.

Eia kekahi mau pōmaikaʻi i loaʻa i ka poʻe inā hoʻokomo lākou i ke kokoleka ʻeleʻele i kā lākou meaʻai.

Loaʻa paha iā ʻoe ke ola puʻuwai maikaʻi

ʻO ka poʻe me ka maʻi diabetestʻoi aku ka nui o ka maʻi puʻuwai a i ʻole ka hahau ʻana ma mua o ka poʻe i loaʻa ʻole i ka maʻi diabetes.A ʻo ka ʻai ʻana i ke kokoleka ʻeleʻele hiki ke hāʻawi i nā pōmaikaʻi olakino olakino ʻokoʻa, mahalo nui ʻia i kāna ʻano polyphenol.He kuleana ko ka polyphenols i ka hana ʻana i ka nitric oxide, kahi mole e hoʻoikaika i ke kahe koko maikaʻi, hiki ke hopena i ke kahe koko haʻahaʻa a hoʻohaʻahaʻa i ka maʻi puʻuwai.

Ma kahi haʻawina 2019 maMea aika loiloi ʻana i ka poʻe ʻōpio a me ke olakino olakino, kahi ʻai i kēlā me kēia lā o 20 grams (e pili ana i 3/4 auneke) o 90% - koko kokoleka no kahi 30 mau lā i hoʻomaikaʻi ʻia ka hana vascular.Hōʻike kēia mau ʻike i ke ʻano o ka hoʻokomo ʻana i ka koko koko kiʻekiʻe i ka hopena maikaʻi i ke olakino naʻau.

Loaʻa paha iā ʻoe ka ʻoi aku ka maikaʻi o ka mālama ʻana i ka glucose koko

ʻOiai ʻo ka ʻai ʻana i ke kokoleka ʻaʻole ia he pōkā kilokilo e loaʻa ai ke kiʻekiʻe o ka glucose koko maikaʻi, ʻo ia hoʻi he ʻāpana o ka meaʻai olakino hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kahe koko koko, e like me ka noiʻi.

Hiki i ka koko ke kōkua i ka hoʻomaikaʻi ʻana i ka hoʻokele glucose ma o ka hoʻolohi ʻana i ka hoʻoheheʻe ʻana a me ka absorption i loko o ka ʻōpū.Eia kekahi, hōʻike kekahi mau hōʻike e hiki i ka koko ke hoʻomaikaʻi i ka ʻike insulin.

Hoʻokahi aʻo 2021 ma kaNūpepa no nā hana kino a me ka neʻe ʻanaUa ʻike ʻia nā wahine me ka maʻi maʻi diabetes i ka hoʻohana ʻana i ke kokoleka ʻeleʻele a me ka hana Pilates mau i pili i ka hoʻemi ʻana i ka glucose koko hoʻokē ʻai.

Ke koho ʻana i ka Chocolate maikaʻi loa no ka maʻi diabetes

Hiki ke hele pū me ka ʻike liʻiliʻi i ke kokoleka a me ka maʻi diabetes.Eia kekahi mau ʻōlelo aʻoaʻo no ke koho ʻana i ke kokoleka maikaʻi loa no ka maʻi diabetes.

Ka mea e nana ai

Ma muli o ka pili ʻana o ka hapa nui o nā pono olakino e pili ana i ke kokoleka i kona ʻano koko, ʻo ke koho ʻana i nā ʻano like me ka pākēneka koko kiʻekiʻe he ala maikaʻi ia e hoʻonui ai i nā pono kūpono.

A inā makemake maoli ʻoe e kaupalena i kāu ʻai ʻana i ke kō i ka wā e ʻai ana ʻoe i ke kokoleka, "Hiki iā ʻoe ke koho i ke kokoleka i ʻono ʻia me nā mea momona ʻole e like me stevia, hua mōneka, erythritol a i ʻole inulin, ʻaʻole ia e hoʻonui i kou koko koko e like me nā mea ʻono ʻē aʻe. makemake, "Kelsey Kunik, RD, he meaʻai meaʻai a me ke kākā'ōlelo meaʻai no Fin vs Fin, haʻiEatingWell.(E nānā i kā mākou alakaʻi i nā mea pani kō no ka hoʻomaopopo maikaʻi ʻana i ka mea i kūpono loa iā ʻoe.)

ʻO ke koho ʻana i ke kokoleka i loaʻa i ka protein-rich mix-ins, e like me nā nati, hiki ke koho maikaʻi loa no ka poʻe me ka maʻi diabetes.Hiki i ka protein a me nā momona maikaʻi i loko o nā nati ke kōkua i ka hoʻohaʻahaʻa i ka komo ʻana o ke kō i hoʻohui ʻia i loko o ke kokoleka, a hiki ke kōkua i ka hoʻopiha piha ʻana.

He aha ka palena

ʻO ka hoʻopaʻa ʻana i nā hoʻohui kokoleka kiʻekiʻe-hoʻohui ʻia, e like me ka caramel, he koho naʻauao no ka mālama ʻana i ka glucose koko.Hiki i ka nui o ke kō i hoʻohui ʻia ke kōkua i ke kō koko kiʻekiʻe a me nā pilikia maʻi diabetes i ka wā lōʻihi.

ʻO ka koko i hana ʻia me ka alkali, a i ʻole Dutched cocoa, ʻoi aku ka liʻiliʻi o nā mea kanu pono.Ma muli o kēia, ʻoi aku ka maikaʻi o ke koho ʻana i ke kokoleka i hana ʻole ʻia me ka koko i hana ʻia ma kēia ʻano.

ʻO ka hope, he mea nui ka hoʻopaʻa ʻana i ke kokoleka i loaʻa ʻole ka nui o ka koko, e like me ke kokoleka keʻokeʻo a i ʻole ka waiū.A e hoʻomanaʻo, ʻaʻole koko koko keʻokeʻo keʻokeʻo, no laila ʻaʻole pili nā pono olakino pili koko.

Nā Manaʻo kōkua e hoʻokomo i ka Chocolate i loko o kahi meaʻai kūpono i ka maʻi diabetes

ʻO ka loaʻa ʻana o ka maʻi diabetes ʻaʻole ia he mea pono ʻoe e hele me ka ʻole kokoleka no ke koena o kou ola.ʻOiai ʻaʻole ʻōlelo ʻia e ʻai i kahi kīʻaha kiʻiʻoniʻoni-nui i kēlā me kēia lā, aia kekahi mau ala ʻoi aku ka meaʻai (a ʻono) e hoʻokomo i ke kokoleka i kāu ʻano ʻai:

• ʻono i hoʻokahi auneke kokoleka ʻeleʻele ma hope o ka ʻai ʻana
• ʻO ka ʻū ʻana i nā hua hou i loko o ke kokoleka ʻeleʻele hehee
• Leʻaleʻa i kahi Hummus Chocolate ʻeleʻele ma ke ʻano he ʻai
• Loaʻa i kahi Mug Brownie wikiwiki a maʻalahi ke makemake ʻoe i kahi mea ʻono

Ke ʻohi nei ʻoe i kāu kokoleka, e koho i kahi ʻano ʻeleʻele me ka liʻiliʻi o 70% ka nui o ka koko, e hoʻopili i ka nui o ka noʻonoʻo (1 a 2 auneke), a e hoʻāʻo e leʻaleʻa kokoke i ka wā ʻai a i ʻole me kahi meaʻai momona momona. kōkua i ke kākoʻo ʻana i nā pae koko koko olakino.

Ka Laina Lalo

Hiki i ka poʻe me ka maʻi maʻi ke hoʻokomo i ka kokoleka i kā lākou meaʻai a ʻike mau i nā hopena olakino maikaʻi.ʻO ka ʻoliʻoli ʻana i kahi pahu kokoleka ʻeleʻele ma hope o ka ʻaina ahiahi a i ʻole ka nahu ʻana i kahi strawberry uhi ʻia i ka pōleʻele a puni ka lā Valentine he mea pono ʻoe e hana inā e hauʻoli ʻoe.

Me ka hahai ʻana i ka meaʻai maʻi diabetes, hoʻoikaika kino e like me nā ʻōlelo aʻoaʻo a kāu kauka a me ka mālama ʻana i ke kaumaha, ʻo ka loaʻa ʻana o ke kokoleka i kekahi manawa he mea leʻaleʻa wale nō, akā hāʻawi pū kekahi i nā pono olakino maikaʻi loa!