1. שוקולד כהה לפחות 75% קקאו ומעלה
נשמע מוזר בטירוף? תקשיבי טוב. מה שאת עומדת לקרוא כאן זה תוצר של 8 שנות ניסיון, אלפי ספרים והמון הצלחה בשטח, אז שימי את האייפון על שקט ל- 5 דקות הקרובות ותקשיבי ממש טוב.
יכול להיות שזה כבר לא סוד, אבל כן, שוקולד מריר (לא שוקולד חלב) יכול להיות מזון בריא מאוד, למרות שהוא מבחינה טכנית עשיר בקלוריות. עם זאת, אני טוען ששוקולד מריר באמת יכול לעזור לך לשרוף יותר שומן בגוף אם אתם מסוג האנשים שאוהבים לאכול הרבה קינוחים.
במקרה הזה, רק קובייה או שתיים של שוקולד כהה יכולות פעמים רבות לספק את הרצון למתיקות עבור רק 30 או 40 קלוריות בניגוד ל500 קלוריות לחתיכה של עוגת שוקולד או חתיכת עוגה.
בנוסף, מספר מותגים של שוקולד כהה המכילים 70% ומעלה קקאו, יכולים להכיל יחס גבוה למדי של תכולת סיבים (ראיתי מספר מותגים המכילים 5 גרם של סיבים מתוך 15 גרם פחמימות למנה בסך הכל), ותכולת סוכר נמוכה יחסית בהשוואה לכמות של שומנים בריאים. למעשה, זה אחד "הטריקים" בהם אני משתמש בכדי לבחור שוקולד איכותי … אני מחפש יותר אחוזי שומן מאשר פחמימות (או בערך אותה כמות גרמים לשניהם).
החשיבות של עובדה זו היא שהרבה שוקולדים כהים לא ישפיעו באופן משמעותי על רמת הסוכר בדם בהשוואה ל"מתוקים" אחרים. בנוסף, שוקולד מריר הינו עשיר מאוד בנוגדי חמצון בריאים, כולל רכיב רב עוצמה בשם theobromine אשר הוכח כמסייע בהורדת לחץ דם ובעל יתרונות בריאותיים אחרים.
תכולת השומן בשוקולד מריר טוב צריכה לבוא אך ורק מהשומנים הבריאים והטבעיים הנמצאים בחמאת הקקאו, ולא משומנים נוספים אחרים. כל סוגי שוקולדים עם שומנים נוספים או תוספים אחרים יהיו בדרך כלל לא בריאים. הסיבה שאני מציע לבחור שוקולדים כהים עם לפחות 72% קקאו היא כיוון שככל שעולה אחוז הקקאו, כך נמוכים אחוזי הסוכר.
עם זאת, פירוש הדבר הוא שכל שוקולד עם מעל 80% קקאו בדרך כלל מתחיל לקבל טעם מר יותר ופחות מתיקות. אם אתם אוהבים את סוג הטעם הזה, אז אחוזי קקאו גבוהים יותר יהיו טובים יותר עבורכם. במידה ולא, 75% שוקולד מריר הוא לפי דעתי שילוב כמעט מושלם של קלילות מתוקה עם טעם שוקולד עשיר.
רק זכרו לשמור על כמויות יומיות אלה של שוקולד קטנות כיוון שצפיפות הקלוריות גבוהה! ניתן לקצור את היתרונות של החומרים נוגדים החמצון והסיבים התזונתיים ללא כל הקלוריות על ידי שימוש באבקת קקאו לא ממותקת ואורגנית בשייקים או מתכונים אחרים.
2. חמאה טבעית, ממש טבעית (ג'אי תהיה בחירה טובה)
כן, חמאה חלקה ועשירה (חמאה אמיתית, לא מרגרינה קטלנית!) … היא טעימה, מכילה המון גורמים תזונתיים בריאים, ולא צריך להימנע ממנה על מנת לרזות. למעשה, אני אוכל כמה קוביות של חמאה טבעית באופן יומי ושומר על אחוזי שומן חד ספרתיים ברוב ימות השנה(יש לי גנים ארורים ואני בעל נטייה להשמנה!)
יש הרבה בלבול בנושא זה… למעשה, בדיוק צפיתי בתכנית טלוויזיה שמדברת על מזונות לא בריאים ואחד הדברים הראשונים שהם הראו היה חמאה. זה רק מראה כי הרוב המכריע של האוכלוסייה לא יודע שחמאה (כמה שיותר טבעית) באמת יכולה להיות חלק בריא מהתזונה. למעשה, ישנן אפילו הוכחות שחמאה אמיתית יכולה אפילו לעזור לך לאבד שומן גוף עקב מספר סיבות עיקריות:
א. חמאה טבעית ידועה כבעלת רמות גבוהות של שומן בריא בשם CLA , אשר הוכח כבעל תכונות אנטי סרטניות, וכן הוכח בשריפת שומן בטן ובניית שריר רזה.
ב. בחמאה טבעית יש איזון אידיאלי של חומצות שומן אומגה 3 ואומגה 6 (בניגוד לחמאת גרגרים קונבנציונלית) אשר מסייעות להילחם בדלקות, ויכולות לסייע באיזון הורמונים.
ג. השומנים הבריאים בחמאה טבעית מכילים גם MCT , אשר מסייע בשיפור המערכת החיסונית ונשרף בקלות על ידי הגוף עבור אנרגיה. השומנים הבריאים בחמאה הטבעית גם מסייעים לספק את התיאבון ולשלוט ברמות הסוכר בדם, מה שיעזור להישאר רזים!
אם יש לכם קושי במציאת חמאת דשא טבעית(היא יותר קיימת בארצות הברית) בסופר הקרוב לביתכם, פשוט חפשו חמאה בשם "ג'אי".
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