Chocolate diet

When we discuss about chocolate, the first thing in mind is either its sweetness or your favorite snack later on. Chocolate does deliver positive energy for us. For me, a cup of hot chocolate during rainy day is enough to comfort under a cold weather. During mood swings or unhappy events, a chocolate ice-cream or chocolate biscuits are able to free me from tireless atmosphere.

However, things that make you happy don't really promise you weight loss. Therefore, there are researches on chocolate diet to eat it without weight gaining. This post is simple, a simple guide to learn more about chocolate products. 

First, try to sort out several items that make from chocolate. For example, added chocolate dairy products (milk), chocolate ice-cream, and chocolate biscuit or pure chocolate. After that, you got to learn how to differentiate them, then here are the most important tips. Read the nutrition label of those items. Here, I would show some example through picture which I capture from those items. From the nutrition label, try to figure out sugar per servings and the fats included trans fat and saturated fat.

According to WHO guidelines, I do recommend female to take maximum 7 tsp sugar in a day which is equal to 35g while for male can consume up to 10 tsp which is equal to 50g (depends on individual body size and calories intake). For fat, just try to choose those products which are free from Trans fat (high trans fat when > 13g/100g) and low saturated fat (high saturated fat when exceed 4g/100g).  You can just follow back my previous post about food label.

Above is an example of chocolate flavour milk. Lactose is a type of natural milk sugar, however, it contains sucrose which is a type of added sugar with 11.8g for 1 serving (250ml)/ 1 packet. which means it can provide around 2tsp of sugar. For fat, it contains around 5.3g which is considering low fat milk. thus, 1 packet of chocolate milk provides 185Kcal.

The sample above is about chocolate biscuit. It doesn't mention about sugar content but it shows that 4 pieces will supply 97Kcal and 1g of saturated fat. Actually, we tend to unaware that the pieces of biscuit we consume during TV times or party (can up to 10 pieces). If we ate 10 pieces, you already take 242Kcal with 2.5g saturated fat. It is almost 16% of energy intake if it is based on 1500 Kcal per day and it is just a snack that for you to kill some time and you still need others important nutrients such as fiber, vitamin or minerals for daily life.

I will post another article on more chocolate products this week and hopefully more readers will understand the importance of nutrition fact behind every chocolate product.

说起巧克力，你会联想到什么呢？甜味，美味，兴奋心情......，几乎都是正面的能量。每个人都会情不自禁爱上它。对于我来说，在雨天享用一杯温热的巧克力杯是足以对抗那寒冷的天气，让人感到温暖。在情绪波动或不愉快时，来一个巧克力冰淇淋或巧克力饼干都是可以让我从压力中得到释放。现在，我将分享一些方法，能够适量的享受但也要控制份量和小心选择。

首先，尝试尽可能列出任何物品含有巧克力的食品。例如，添加了巧克力奶制品（牛奶），巧克力冰淇淋，巧克力饼干或纯巧克力。在此之后，尝试把他们两个类别，包括健康和不健康的。如果你问我，我应该如何去区分，那么在这里是最重要的提示。读这些项目的营养标签。在这里，我想通过图片展示一些例子。从营养标签，尝试阅读和分析每份量的糖和脂肪的数字，包括反式脂肪和饱和脂肪。根据世界卫生组织的指引，建议女性可以一天食用最多7 茶匙糖等于35克的，而男性可高达10茶匙等于50克，这根据于个别体重和热量的摄入。那脂肪尽量选择低反式脂肪（高反式脂肪是13g/100g）和低饱和脂肪（饱和脂肪含量高是4g/100g）。你可以按照我以前的帖子，有关食品标签获取更多详情。

以上是一个巧克力味牛奶的例子。乳糖是一种天然的牛奶糖的类型，但是，它含有蔗糖是一种添加糖份既11.8克在一包250毫升巧克力牛奶里。这意味着它可以含有约2茶匙糖份。它含有约5.3克脂肪既是属于低脂牛奶。因此，1包巧克力牛奶能够提供185Kcal。

上述范例是关于巧克力饼干。这包饼干并没有显示糖含量，但却显示4块饼干将提供97Kcal和1g饱和脂肪。其实当我们在观赏电视节目时，可能会不知不觉间使用了超过10块饼干。如果我们吃了10块，意味着已经摄取242Kcal与2.5g的饱和脂肪。这既是每天1500卡路里能量摄入量的近16％，如果它只是一个小吃，是不会让你感到饱足感，也不能获得其他重要的营养物质如纤维，维生素或矿物质。这可会造成你难以均衡的摄取其他重要的营养。