Koko bɔta a ɛyɛ hu a ɛba onipa nipadua so .

Koko bɔta ankasa nni onipa nipadua no bɔne tẽẽ, nanso sɛ obi di boro so a, ebetumi de akwahosan ho asiane aba. Srade a ɛdɔɔso wom, na bere tenten-bere tenten a wɔde di dwuma no betumi ama koma ne ntini mu adesoa ayɛ kɛse. Nea ɛka ho no, asikre anaa trans srade (te sɛ nea wɔde si cocoa butter ananmu) a wɔde ka nnuan bi a wɔayɛ ho adwuma ho no bɛma ɔhaw no ayɛ kɛse bio. Ntease a ɛfata a wobedi so wɔ intake mu no ne ade titiriw.

1. Cocoa Butter no mu nneɛma a ɛwɔ mu ne akwahosan so nkɛntɛnso .
Cocoa butter yɛ afifide mu srade a efi abɔde mu a wonya fi kokoo aba mu, na nea ɛwom titiriw ne srade a ɛwɔ mu (bɛyɛ 60%) ne srade a ɛwɔ monounsaturated mu (bɛyɛ 35%). Ɛwom sɛ srade a ɛwɔ mu no sua sen mmoa srade (te sɛ lard) de, nanso bere tenten-bere a wɔde di dwuma boro so no betumi akɔ so ayɛ kɛse-Density lipoprotein cholesterol (LDL) na ama asiane a ɛwɔ hɔ sɛ obi benya ntini mu yare, komayare, ne nea ɛkeka ho no ayɛ kɛse.
Nea ɛka ho no, cocoa bɔta ankasa nni trans fatty acids, nanso wobetumi de cocoa butter ananmu (nnuan a wɔde nsu ayɛ) asi chocolate a ne bo nyɛ den anaa nnuan a wɔayɛ no foforo ananmu. Saa nneɛma yi wɔ trans srade na epira koma ne ntini nhyehyɛe no kɛse.

2. Asiane ahorow a ebetumi aba sɛ obi bedi boro so .
1) Calories a ɛboro so no ma obi yɛ kɛse mmoroso .
Cocoa bɔta mu ahoɔdennuru no bɛyɛ 899 kcal/100 g, na ɛnyɛ den sɛ nea wɔde di dwuma boro so no betumi ama wɔanya calories a ɛboro so. Sɛ wɔnom asikre chocolate, desserts, ne nea ɛkeka ho a ɛkorɔn bere koro mu a, ebetumi ama ne mu duru akɔ soro na srade aboaboa ano.

2) Asikre ne nipadua mu nneɛma a ɛma nipadua no yɛ adwuma .
Nnuan a wotumi tɔ a koko bɔta wom (te sɛ chocolate) taa de asikre pii ka ho. Bere tenten-Terɛw a asikre pii wom no betumi ama insulin a ɛko tia, asikreyare a ɛto so abien, ne honam ani a ɛyɛ ntɛmntɛm no ayɛ ntɛmntɛm.

3) aduan mu adesoa .
Nnipa binom yɛ wɔn a wɔn ho yɛ den wɔ nnuan a srade wom-no ho na wobetumi anya aduan a ɛma obi ho yɛ hyew te sɛ akisikuru ne atiridiinini. Ɛsɛ sɛ mmofra anaa wɔn a wɔn yafunu mu yɛ mmerɛw no yɛ ahwɛyiye kɛse.

3. Ntease a ɛfata a wɔde ma obi a ɔpɛ sɛ ɔde di dwuma .
1) Control da biara da intake .
Wɔkamfo kyerɛ sɛ nnipa a wɔwɔ apɔwmuden nni calories nyinaa mu 20%-30% da biara. Sɛ yɛfa da biara da 1800 kcal aduan sɛ nhwɛso a, srade dodow no nyinaa bɛyɛ gram 40-60, a srade a ɛwɔ mu no ntra gram 14. Mpɛn pii no, chocolate tuntum ketewaa bi (bɛyɛ cocoa butter gram 10) ntra gyinapɛn no so.

2) Fa di kan ma ɛkorɔn-purity products .
Chocolate tuntum (cocoa a ɛwɔ mu a ɛboro anaasɛ ɛne no yɛ pɛ 70%) no mu no, asikre ne nnuru a ekum ɔyare mmoawa no sua (te sɛ polyphenols). Ebia mfaso a ɛwɔ so sɛ wobedi no bɛyɛ nea ɛfata ma koma ne ntini mu akwahosan. Kwati nnuan a wɔayɛ no foforo a wɔde cocoa butter si ananmu anaasɛ asikre pii a wɔde aka ho.

3) Ɛsɛ sɛ akuw titiriw no yɛ wɔn ade yiye .
Ɛsɛ sɛ wɔbara ayarefo a wɔwɔ koma ne ntini mu yare ne wɔn a wɔayɛ kɛse mmoroso no koraa; Ɛsɛ sɛ mmea a wɔyem ne mmofra kwati sɛ wobedi nneɛma a ɛba fam a wɔde cocoa butter si ananmu.

4. Nsɛm a wɔaboaboa ano .
Cocoa butter ankasa nyɛ "ade a ɛyɛ hu". Ne asiane ahorow no fa akwan a wɔfa so di dwuma, akwan a wɔfa so yɛ ne nneɛma a ɛne no hyia ho titiriw. Hwɛ yiye wɔ abɔde mu koko bɔta a wobɛpaw wɔ w’aduan a wudi da biara da mu, hwɛ nea wudi so, na tew asikre ne srade a ɛkorɔn-nnuan a ɛkorɔn no nyinaa so na ama woakwati asiane ahorow a ebetumi aba.