Hiki ke ho'omaika'i i kou ola pu'uwai

ʻO ka pōʻeleʻele a me ka waiu kokoleka i loaʻa nā paʻa koko, nā ʻāpana o ka mea kanu koko, ʻoiai ma nā ʻano like ʻole.Loaʻa i ka Cacao nā flavonoids—nā antioxidants i loaʻa i kekahi mau meaʻai e like me ke kī, nā hua, nā lau lau a me ka waina.Loaʻa i nā Flavonoids nā pono olakino like ʻole, me ka hoʻomaikaʻi ʻana i ke olakino naʻau.No ka mea, ʻoi aku ka nui o ka pākēneka o ka paʻakai koko ma ka nui o ke kokoleka ʻeleʻele, ʻoi aku ka waiwai o ka flavonoids.ʻO ka loiloi 2018 i loko o ka puke pai Review in Cardiovascular Medicine i loaʻa kekahi ʻōlelo hoʻohiki i ka hoʻomaikaʻi ʻana i nā panela lipid a me ke kahe koko i ka wā e ʻai ai i ka nui o ke kokoleka ʻeleʻele i kēlā me kēia lā a ʻelua.Eia naʻe, ua loaʻa i kēia a me nā haʻawina ʻē aʻe nā hopena like ʻole, a pono e noiʻi hou e hōʻoia i kēia mau pono olakino.No ka laʻana, he 2017 randomized control trial in the Journal of the American Heart Association i ʻike i ka ʻai ʻana i nā ʻalemona me ke kokoleka ʻeleʻele a i ʻole ka koko i hoʻomaikaʻi i nā profile lipid.Eia naʻe, ʻaʻole maikaʻi ka ʻai ʻana i ke kokoleka ʻeleʻele a me ka koko me ka ʻole o nā ʻalemona.

Hiki ke hoemi i ka manstrual cramping

E like me ka mea i ʻōlelo ʻia ma luna, he ʻokoʻa nā ʻano meaʻai o ka waiū a me ke kokoleka ʻeleʻele.ʻO kekahi mea ʻē aʻe, ʻoi aku ka waiwai o ke kokoleka ʻeleʻele i ka magnesium.Wahi a ka USDA, he 114 milligrams o ka magnesium i loko o 50 grams o ke kokoleka ʻeleʻele, ʻo ia hoʻi ma kahi o 35% o nā haʻawina meaʻai a nā wahine makua.Loaʻa i ka waiu kokoleka ma kahi o 31 milligrams o ka magnesium i 50 grams, ma kahi o 16% o ka RDA.Ua hōʻike ʻia ʻo Magnesium e kōkua i ka hoʻomaha ʻana i nā ʻiʻo, e komo pū ana me ka uhi ʻana o ka ʻōpū.Hiki i kēia ke kōkua i ka hōʻoluʻolu ʻana i ka manstrual cramps, hiki ke alakaʻi i nā poʻe menstruating he nui e makemake i ke kokoleka i ka wā menstruation, no kahi ʻatikala 2020 i paʻi ʻia ma Nutrients.

Hiki ke hoʻonui i kou pae hao

Wahi a kahi noiʻi 2021 i ka Journal of Nutrition, ke piʻi nei ka anemia iron-deficiency.Hiki iā ia ke alakaʻi i nā hōʻailona e like me ka luhi, nāwaliwali a me nā kui kui.Akā, iā ʻoukou e nā mea aloha kokoleka, he nūhou maikaʻi kā mākou!He kumu hao maikaʻi ke kokoleka ʻeleʻele.He 6 milligrams hao i loko o kahi lawelawe 50-gram o ke kokoleka ʻeleʻele.No ka hoʻohālikelike ʻana, pono nā wahine mai 19 a 50 mau makahiki he 18 milligrams o ka hao i kēlā me kēia lā, a pono nā kāne makua i 8 milligrams i kēlā me kēia lā, no ka National Institutes of Health.Ua ʻōlelo ʻo Diana Mesa, RD, LDN, CDCES, nona ka En La Mesa Nutrition, "He ala ʻono ke kokoleka ʻeleʻele e hoʻonui ai i ka ʻai hao, ʻoi aku hoʻi no nā poʻe i pilikia i ka hoʻomohala ʻana i ka anemia iron-deficiency, e like me ka hānau ʻana a me ka poʻe menstruating, ʻelemakule. nā mākua a me nā keiki, ka poʻe e pono ai ka nui o ka hao.No ka ʻai maikaʻi ʻana, hiki ke hoʻohui ʻia ke kokoleka ʻeleʻele me nā meaʻai momona i ka huaora C, e like me nā huaʻai, no ka ʻai momona a me ka momona.ʻO ka mea pōʻino, ʻo ka waiū kokoleka aia wale nō ma kahi o 1 milligram o ka hao i loko o 50 grams.No laila, inā haʻahaʻa kou pae hao, ʻo ke kokoleka ʻeleʻele kāu koho maikaʻi loa.

Hiki ke hoʻomaikaʻi i kāu hana noʻonoʻo

I ka 2019 randomized control trial in Nutrients, ʻo ka lawe ʻana i ke kokoleka ʻeleʻele i kēlā me kēia lā no 30 mau lā i hoʻomaikaʻi i ka hana cognitive i nā mea komo.Hoʻopili ka poʻe noiʻi i kēia i ka methylxanthine i loko o ke kokoleka ʻeleʻele, ʻo ia hoʻi ka theobromine a me ka caffeine.Eia naʻe, pono ka noiʻi hou aʻe e hōʻoia i kēia mau ʻike a hoʻomaopopo hou i nā hana i alakaʻi i ka hoʻomaikaʻi cognitive.

Hiki ke hoʻonui i kou pilikia no ka Cholesterol kiʻekiʻe

ʻOiai aia kekahi mau pōmaikaʻi olakino o ka ʻai ʻana i ke kokoleka, aia kekahi mau hopena maikaʻi ʻole.He kiʻekiʻe ke kokoleka keʻokeʻo a me ka waiu kokoleka i ka momona momona a me ke kō.Wahi a nā Centers for Disease Control and Prevention, ʻoi aku ka nui o ka ʻai ʻana i ka momona momona a me nā kō i hoʻohui ʻia e pili ana i ka cholesterol kiʻekiʻe a me ka piʻi nui o ka maʻi cardiovascular.Hoʻokahi (1.5-oz.) ka waiū kokoleka ma kahi o 22 kalama o nā kō i hoʻohui ʻia a me 8 kalama o ka momona momona, ʻoiai hoʻokahi (1.5-oz.) pahu kokoleka keʻokeʻo he 25 kalama o nā kō i hoʻohui ʻia a me 16.5 kalama o ka momona momona.

Hiki ke oi aku i ka hoohana metala kaumaha palekana

ʻOiai hiki ke loaʻa nā hopena maikaʻi i ke kokoleka pōʻeleʻele i kou olakino, ua ʻike ʻia kahi noiʻi 2022 e Consumer Reports ʻo ka ʻai ʻana i ke kokoleka ʻeleʻele i kēlā me kēia lā hiki ke pōʻino i nā pākeke, nā keiki a me nā poʻe hāpai.Ua hoʻāʻo lākou i 28 mau makaleka ʻeleʻele kaulana a ʻike ʻia he 23 nā pae o ke kēpau a me ka cadmium hiki ke pilikia ke ʻai i kēlā me kēia lā.ʻO ka ʻai ʻana i kēia mau metala koʻikoʻi hiki ke alakaʻi i nā pilikia hoʻomohala, ka hoʻopau ʻana i ka ʻōnaehana pale, ka hypertension a me ka hōʻino ʻana i nā keiki i nā pākeke a me nā keiki.No ka hōʻemi ʻana i ka pilikia o ka ʻai ʻana i ka nui o ke kēpau a me ka cadmium ma o ke kokoleka ʻeleʻele, e ʻimi e noiʻi i nā huahana i ʻoi aku ka pilikia ma mua o nā huahana ʻē aʻe, e ʻai wale i ke kokoleka ʻeleʻele i kekahi manawa a e hele hewa mai ka hānai ʻana i nā keiki i ke kokoleka ʻeleʻele.