【您認識可可嗎?】- 營養生Negimen

【您認識可可嗎?】大家可能於市面上見過可可碎粒，但用途、營養上和可可粉及朱古力有什麼分別呢?

可可碎粒和可可粉都是可可豆經發酵、乾燥過程後的製品，前者是可可豆碎粒，而可可粉是由去除大部分可可脂的可可固體研磨而成。朱古力便由可可塊、可可脂、糖和乳化劑混合而成。

三者之中，可可碎粒和可可粉的加工過程較少，所保留的營養素較多。而可可粉的纖維、鉀、鐵、鎂的含量最多。它們還含有大量多酚抗氧化劑，如表兒茶素、兒茶素和原花青素，有助於預防慢性疾病和癌症，並具有抗炎作用。

雖然朱古力大致都有同樣功效，但加工較多，可可比例減少，加上大量的添加糖，營養價值大幅下降。如大家選擇朱古力，建議70-85%濃度，較牛奶朱古力低糖，且有更多的營養素。

你可以將可可碎粒或可可粉添加到乳酪或麥皮中，或與咖啡豆一同磨碎製成飲品，或者代替朱古力加入甜品或朱古力奶的材料，更好控制糖量。

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[Do you know Cacao?] You may have seen cacao nibs in the supermarket, but what is the difference among cacao nibs, cacao powder and chocolate in terms of use and nutrition?

Both cacao nibs and cacao powder come from the fermented and dried cacao bean. Cacao nibs are the crushed cacao bean while cacao powder is grounded from the cocoa solids after most of the cocoa butter is removed. Chocolate is processed by mixing the cocoa mass, cocoa butter, sugar and emulsifier.

Among them, cacao nibs and cacao powder retain more nutrients with fewer processing steps. Cacao powder contains potassium, iron and magnesium the most. They also contain lots of polyphenol antioxidants like epicatechins, catechins and proanthocyanidins which help prevent chronic diseases and cancer, and have anti-inflammatory effects.

With the reduced cacao proportion and added sugar, the nutrition value of chocolate is greatly reduced. 70-85% dark chocolate is recommended with lower sugar contents and more nutrients than milk or white chocolate.

You can add cacao nibs or cacao powder to yoghurt or oatmeal, grind them together with coffee beans for drinks, or replace chocolate chips for desserts to have a better control of sugar intake.

Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.

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