{"id":272,"date":"2022-09-29T12:00:01","date_gmt":"2022-09-29T10:00:01","guid":{"rendered":"http:\/\/gutenberg.wpmasters.org\/wilco\/at-daybreak-of-the-fifteenth-day-of-my-search"},"modified":"2022-10-07T10:27:19","modified_gmt":"2022-10-07T08:27:19","slug":"czekolada-czy-kakao","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/czekolada-czy-kakao\/","title":{"rendered":"Czekolada"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Czy czekolada jest <strong>super foodem<\/strong>? Osoby uprawiaj\u0105ce sporty sylwetkowe mog\u0105 pozwoli\u0107 sobie na czekolad\u0119? Co lepsze: <strong>czekolada czy kakao<\/strong>? Jakie <strong>korzy\u015bci<\/strong> p\u0142yn\u0105 z jedzenia czekolady? Na to wszystkie pytania postaram si\u0119 odpowiedzie\u0107 w tym wpisie!<\/p>\n\n\n\n<!--more-->\n\n\n\n<h3 class=\"wp-block-heading\">Czekolada &#8211; rodzaje<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Na rynku aktualnie mo\u017cna znale\u017a\u0107 3 podstawowe rodzaje czekolad: <\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:15px\"><li>gorzkie<\/li><li>mleczne i deserowe<\/li><li>bia\u0142e<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Ka\u017cda czekolada sk\u0142ada si\u0119, w wersji podstawowej, z <strong>t\u0142uszczu kakaowego i miazgi kakaowej<\/strong>. Jednak tak przygotowana czekolada jest bardzo gorzka i ma\u0142o smaczna, dlatego producenci czekolad postanowili nieco dopasowa\u0107 jej smak pod gusta potencjalnych klient\u00f3w. Mamy wi\u0119c czekolady gorzkie, kt\u00f3re maj\u0105 nawet 100% zawarto\u015bci masy kakaowej; czekolady o zawarto\u015bci ok 50% masy &#8211; okre\u015blane jako lekko gorzkie lub deserowe, kt\u00f3re poza mas\u0105 kakaow\u0105 i t\u0142uszczem maj\u0105 te\u017c cukier; czekolady mleczne &#8211; zawieraj\u0105 od 30% do 40% masy kakaowej, do tego cukier, t\u0142uszcz i emulgatory, utwardzacze, aromaty, mleko w proszku; i na koniec czekolady bia\u0142e, kt\u00f3re tak naprawd\u0119 s\u0105 wyrobem czekoladopodobnym, poniewa\u017c nie zawieraj\u0105 nawet minimalnej ilo\u015bci miazgi kakaowej, za to zawieraj\u0105 mas\u0142o kakaowe, dzi\u0119ki kt\u00f3remu maj\u0105 czekoladowy posmak, mleko w proszku i cukier. Ka\u017cd\u0105 z tych czekolad mo\u017cna znale\u017a\u0107 r\u00f3wnie\u017c w r\u00f3\u017cnych wariantach smakowych (g\u0142\u00f3wnie melczne, deserowe i bia\u0142e oraz czasami &#8211; gorzkie).<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54-1024x1024.png\" alt=\"ziarna kakaowca\" class=\"wp-image-6474\" title=\"ziarna kakaowca\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-54.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-gallery alignwide has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image\"><a href=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51.png\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"6471\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51-1024x1024.png\" alt=\"ziarna kakaowca i kakao\" class=\"wp-image-6471\" title=\"ziarna kakaowca i kakao\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-51.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-scaled.jpg\"><img decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"6472\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-683x1024.jpg\" alt=\"czekolada z dodatkami\" class=\"wp-image-6472\" title=\"czekolada z dodatkami\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-683x1024.jpg 683w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-200x300.jpg 200w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-768x1152.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-1024x1536.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-1365x2048.jpg 1365w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/chocolate-1914464-scaled.jpg 1366w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53.png\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"6473\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53-1024x1024.png\" alt=\"kakao\" class=\"wp-image-6473\" title=\"kakao\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-53.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Bia\u0142e<strong> ziarna kakaowca<\/strong> najpierw si\u0119 wyci\u0105ga z \u0142upiny i doprowadza do fermentacji. Nast\u0119pnie myje si\u0119 i pra\u017cy. Wystudzone ziarna obiera si\u0119 zbr\u0105zowych \u0142upinek i mieli na proszek. Tak otrzymane kakao kr\u00f3tko si\u0119 paruje i wyciska si\u0119 z niego t\u0142uszcz kakaowy. To, co pozostanie z proszku nazywamy miazg\u0105 kakaow\u0105. Dalszy etap produkcji czekolady zale\u017cy ju\u017c od tego, jak\u0105 czekolad\u0119 chcemy uzyska\u0107, o jak wysokiej zawarto\u015bci miazgi kakaowej i z jakimi dodatkami. Kakao natomiast, to gorzkie i ciemne, powstaje poprzez wysuszenie miazgi kakaowej.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Ale wr\u00f3\u0107my do korzy\u015bci p\u0142yn\u0105cych z jedzenia czekolady.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Korzy\u015bci p\u0142yn\u0105ce z jedzenia czekolady<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Omawiaj\u0105c t\u0119 kwesti\u0119 nale\u017cy wspomnie\u0107, \u017ce odnosz\u0119 si\u0119 do czekolady <strong>o jak najprostszym sk\u0142adzie i mo\u017cliwie jak najwy\u017cszej zawarto\u015bci miazgi kakaowej<\/strong>. Jedzenie tylko takiej czekolady b\u0119dzie mia\u0142o wi\u0119kszy sens dla nas, wielbicieli sport\u00f3w sylwetkowych, poniewa\u017c to miazga kakaowa jest tutaj najcenniejszym sk\u0142adnikiem, naszym <strong>super foodem<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"font-size:15px\"><li>jest bogata w <strong>sk\u0142adniki od\u017cywcze<\/strong> typu b\u0142onnik, \u017celazo, magnez, mied\u017a, potas i selen.<\/li><li><strong>poprawia funkcje metaboliczne<\/strong> &#8211; flawonoidy kakaowe poprawiaj\u0105 wra\u017cliwo\u015b\u0107 na insulin\u0119 i zmniejszaj\u0105 przewlek\u0142e stany zapalne, szczeg\u00f3lnie w naczyniach krwiono\u015bnych i w\u0105trobie.<\/li><li><strong>flawonole jako przeciwutleniacze mog\u0105 zmniejsza\u0107 oporno\u015b\u0107 na insulin\u0119<\/strong> poprzez popraw\u0119 biodost\u0119pno\u015bci tlenku azotu (NO)<\/li><li>dzia\u0142a jako stymulator i dodatkowa ochrona m\u00f3zgu &#8211; <strong>wysoka zawarto\u015b\u0107 kofeiny i teobrominy dzia\u0142a pobudzaj\u0105co na centralny uk\u0142ad nerwowy.<\/strong><\/li><li><strong>op\u00f3\u017ania odczucie zm\u0119czenia podczas treningu<\/strong><\/li><li><strong>zwi\u0119ksza przep\u0142yw krwi w m\u00f3zgu<\/strong> i zmniejsza stany zapalne uk\u0142adu nerwowego oraz chroni przed chorobami zwyrodnieniowymi m\u00f3zgu<\/li><li><strong>obni\u017ca ca\u0142kowity LDL i podnosi HDL<\/strong><\/li><li>istniej\u0105 badania kt\u00f3re pokazuj\u0105, \u017ce spo\u017cywanie gorzkiej ciemnej czekolady wi\u0105\u017ce si\u0119 z <strong>obni\u017ceniem ryzyka choroby niedokrwienia serca i udaru m\u00f3zgu<\/strong><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Czekolada: ile je\u015b\u0107, aby odczu\u0107 jej pozytywne dzia\u0142anie?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Nale\u017ca\u0142oby zje\u015b\u0107 ok<strong> 300-900mg<\/strong> flawonoid\u00f3w czekolady.<br>Przy standardowej wielko\u015bci porcji ~40g (20g t\u0142uszczu) wiele tabliczek w zale\u017cno\u015bci od jako\u015bci jest w stanie dostarczy\u0107 min 200mg flawonoid\u00f3w.<br>Przypominam, \u017ce m\u00f3wimy tutaj tylko o ciemnej czekoladzie! Nie mlecznej i nie bia\u0142ej!<br>Sama korzystam z czekolad zawieraj\u0105cych <strong>min 85% kakao<\/strong>. Jednak najwi\u0119kszy skutek uboczny czekolady, je\u015bli tak to mo\u017cna nazwa\u0107, to ilo\u015b\u0107 t\u0142uszczu. <strong>Oko\u0142o po\u0142owa sk\u0142adu czekolady to t\u0142uszcz<\/strong>. Zatem 20g czekolady, zawiera 10g t\u0142uszczu, z czego 5g to t\u0142uszcze nasycone.<br>Dlatego, je\u015bli zale\u017cy Ci na monitorowaniu ilo\u015bci w t\u0142uszczu w diecie a nadal chcesz korzysta\u0107 z korzy\u015bci dostarczonych przez flawonoidy &#8211; <strong>wybierz kakao.<\/strong><br>Podczas kolejnych zakup\u00f3w czekolady lub kakao zwr\u00f3\u0107 uwag\u0119 na ilo\u015b\u0107 t\u0142uszczu i st\u0119\u017cenie flawonoli, cho\u0107 nie ka\u017cdy producent podaje to drugie.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Jak i kiedy korzysta\u0107?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Kakao najlepiej smakuje <strong>ze s\u0142odkimi posi\u0142kami<\/strong>. W moim przypadku posi\u0142ki na s\u0142odko to g\u0142\u00f3wnie posi\u0142ki oko\u0142otreningowe czyli szejki, owsianki, kleiki ry\u017cowe&#8230; I w\u0142a\u015bnie do nich staram si\u0119 dodawa\u0107 te <strong>5-10g <\/strong>kakao dla podbicia smaku czy w\/w korzy\u015bci.<br>Oczywi\u015bcie nic nie stoi na przeszkodzie aby doda\u0107 kakao do kawy lub od\u017cywki bia\u0142kowej. W moich <a href=\"https:\/\/burn-it.pl\/wybierz-plan-zywieniowy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Planach \u017bywieniowych<\/strong><\/a> r\u00f3wnie\u017c znajdziesz przepisy na dania z dodatkiem kakao! Osoby korzystaj\u0105ce z Plan\u00f3w cz\u0119sto wspominaj\u0105, \u017ce dzi\u0119ki uwzgl\u0119dnieniu s\u0142odkich posi\u0142k\u00f3w z kakao <strong>przesta\u0142y mie\u0107 tak wielk\u0105 ochot\u0119 na zwyk\u0142e czekolady gorszej jako\u015bci<\/strong>.<br>Wa\u017cna uwaga: niestety nie ka\u017cdy mo\u017ce pozwoli\u0107 sobie na cz\u0119sto u\u017cywanie kakao, poniewa\u017c u wielu os\u00f3b mo\u017ce powodowa\u0107 ono<strong> zaparcia<\/strong>. Istnieje zamiennik dla kakao i jest nim <strong>karob<\/strong>. Posiada wi\u0119cej wapnia ni\u017c kakao, ale mniej magnezu i potasu, ponadto jest mniej kaloryczny ni\u017c kakao. Jest tak\u017ce trudniej dost\u0119pny.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Podsumowanie<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Si\u0119gajmy po dobrej jako\u015bci <strong>gorzkie czekolady oraz kakao<\/strong>, nie b\u00f3jmy si\u0119! <br>Jako osoby \u0107wicz\u0105ce si\u0142owo (hipertroficznie) szczeg\u00f3lny nacisk powinni\u015bmy k\u0142a\u015b\u0107 na monitorowanie ci\u015bnienia, chc\u0105c mie\u0107 pod kontrol\u0105 nasze serce czy m\u00f3zg. Z drugiej jednak strony \u017c\u0105damy wr\u0119cz nieprzyjemnej pompy mi\u0119\u015bniowej na treningu. <strong>Ciemna czekolada pasuje tu jak ula\u0142<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Czy czekolada jest super foodem? Osoby uprawiaj\u0105ce sporty sylwetkowe mog\u0105 pozwoli\u0107 sobie na czekola\u2026<\/div>","protected":false},"author":1,"featured_media":6465,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[97],"tags":[119,120,93],"class_list":["post-272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jedz-zdrowo","tag-czekolada","tag-superfoods","tag-zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Czekolada - Burn It Blog<\/title>\n<meta name=\"description\" content=\"Czy osoby uprawiaj\u0105ce sporty sylwetkowe mog\u0105 pozwoli\u0107 sobie na czekolad\u0119? Czy czekolada jest super foodem? 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