chocolate health benefits
28.10.2022
Bienestar

5 beneficios probados del chocolate para la salud


En caso de que necesites otra razón para incluir más bondades del chocolate en tu día, ¡estamos aquí para compartir algunos increíbles beneficios del chocolate para la salud! La lista de increíbles beneficios para la salud es larga e impresionante, así que hemos elegido los 5 principales beneficios del cacao para la salud física, la salud mental y la curación de nuestra relación con la comida.

Es importante señalar que algunos tipos de chocolate tienen beneficios para la salud, no todos. Los detalles son importantes. Nuestro equipo de bienestar analiza las propiedades del cacao y de nuestro antojo dulce favorito: el chocolate.

También hemos incluido 2 de nuestras recetas favoritas que son muy fáciles y rápidas de hacer. Perfectas para cuando necesites esa satisfacción después de la comida pero busques una opción más saludable.

Qué es el chocolate, la coca y el cacao

El chocolate procede del árbol tropical del cacao. El grano de cacao, la forma más cruda de chocolate, puede ser cosechado y consumido directamente (cacao), tostado y convertido en polvo (cacao) o convertido en chocolate.

El cacao crudo es un auténtico superalimento, con potentes fitonutrientes, antioxidantes y compuestos vegetales únicos que sólo se encuentran en unos pocos alimentos del planeta. Puede que el cacao crudo no sea esa golosina que se le antoja, pero es el precursor del chocolate. Ahora bien, aunque el chocolate ofrece algunos de los beneficios del cacao para la salud, es importante saber que no todos los productos de «chocolate», «cacao» y «cacao» son iguales.  Si quieres maximizar los beneficios del cacao para tu cuerpo, tienes que saber qué buscar.

A menudo, los términos «cacao» y «cocoa» se utilizan de forma intercambiable e inconsistente, por lo que es importante leer las etiquetas e informarse de lo que realmente se utiliza en cualquier producto que se planee comprar. En general, el término «cacao» se refiere a un producto más procesado y calentado, mientras que «cacao» describe productos menos procesados y crudos.

El tostado reduce el amargor y aumenta el dulzor de los granos, lo que da a productos como el cacao en polvo, el cacao caliente o los chocolates el sabor más dulce y achocolatado que conocemos y amamos (¡a menudo, junto con algo de azúcar añadido!) Pero, el calor del tostado también destruye los fitonutrientes y los antioxidantes, lo que significa que los productos de cacao no ofrecen el mismo nivel de beneficios del cacao crudo porque el contenido de nutrientes es menor.

Por ello, el cacao en polvo y los nibs de cacao se consideran normalmente las opciones más saludables y nutritivas.

¿Tiene el chocolate beneficios para la salud?

El chocolate negro contiene entre un 50-90% de sólidos de cacao, mientras que la leche tiene entre un 10-50%. Investigaciones recientes han demostrado que el cacao y el chocolate negro pueden tener beneficios cardiovasculares y pueden ayudar a prevenir el deterioro cognitivo relacionado con la edad, mejorando la atención, la velocidad de procesamiento del cerebro y la memoria de trabajo.

He aquí 5 beneficios clave del chocolate negro para la salud:

  1. Rico en flavanoles- Cuanto más sólidos de cacao, más flavonoides y menos azúcar. Los flavanoles tienen enormes beneficios para la salud del corazón, ya que relaja los vasos sanguíneos y mejora el flujo sanguíneo. Esto protege contra las enfermedades del corazón y la cognición, ya que tiene más flujo de sangre al cerebro.
  2. Fuente importante de minerales: el chocolate negro contiene hierro, magnesio, zinc, cobre y fósforo. Estos sirven para apoyar la inmunidad, mantener los huesos y los dientes sanos y contribuir a un mejor sueño.
  3. Te hace sentir bien- El chocolate negro se ha asociado con sensaciones de placer y disfrute. Esta sensación se debe a los antioxidantes que reducen el cortisol, una hormona del estrés.
  4. Función cognitiva- Científicos de la Facultad de Medicina de Harvard han sugerido que beber dos tazas de chocolate caliente al día podría ayudar a mantener el cerebro sano y reducir el deterioro de la memoria en las personas mayores. Los investigadores descubrieron que el chocolate caliente ayudaba a mejorar el flujo sanguíneo a las partes del cerebro que lo necesitaban.
  5. Protege tu piel de la deshidratación: los antioxidantes del chocolate negro te ayudarán a estar protegido bajo el sol. Aumentan la hidratación y la densidad de la piel al mejorar el flujo sanguíneo de la misma. Pero, por favor, no asuma que necesitará menos agua. ¡Sigue necesitando mucha!

¿Qué cantidad de chocolate hay que consumir al día?

Recomendamos una ración de entre 30 y 60 gramos. Esto equivale a unos tres cuadrados de una tableta de chocolate grande. Una idea errónea es que, como tiene beneficios para la salud, se puede comer todo lo que se quiera. Sin embargo, el chocolate es un alimento con muchas calorías, por lo que hay que ser moderado. No obstante, es la opción más saludable si se busca una forma deliciosa de terminar la comida.

Recetas de chocolate con beneficios para la salud

Aquí hay 2 de nuestras recetas de chocolate negro favoritas de todos los tiempos que son ridículamente fáciles de hacer y satisfarán sus antojos de dulces.

Chocolate-Chia-Pudding-Vegan-and-paleo-friendly

Pudín de chocolate y chía de la noche a la mañana

Raciones – 4

Ingredientes

– ¼ de taza de cacao en polvo o cacao en polvo sin azúcar

– 3-5 cucharadas de jarabe de arce

– ½ cucharadita de canela molida

– 1 pizca de sal marina

– ½ cucharadita de extracto de vainilla

– 5 tazas de leche de almendras (sin azúcar)

– ½ taza de semillas de chía

Instrucciones

  1. En un bol pequeño, añade el cacao en polvo (tamízalo primero para reducir los grumos), el sirope de arce, la canela molida, la sal y la vainilla y bátelo todo. A continuación, añadir un poco de leche sin lácteos a la vez y batir hasta que se forme una pasta. A continuación, añada el resto de la leche sin lácteos y bata hasta que se forme una pasta.
  2. Añadir las semillas de chía y batir una vez más para combinar. A continuación, tapar y refrigerar durante toda la noche, o al menos de 3 a 5 horas (hasta que adquiera una consistencia parecida a la del pudín). También puede ser útil dar a la mezcla un batido/removido adicional una vez que haya estado en el refrigerador durante 30-45 minutos.
  3. Las sobras se conservan tapadas en el frigorífico durante 4-5 días, aunque es mejor que estén frescas. Servir frío con los ingredientes deseados, como fruta, granola o crema batida de coco.

 

Tarta de chocolate sin harina y aceite de oliva

Raciones – 8

Ingredientes

– 1/2 taza de aceite de oliva virgen extra y más para engrasar el molde

– 4 onzas de chocolate agridulce (o 2/3 de taza de trozos de chocolate negro)

– 3 huevos grandes

– 1/4 taza de miel

– 1/4 de taza de azúcar de coco o azúcar moreno ligeramente envasado

– 1/2 taza de harina de almendra fina

– 1 cucharadita de extracto de vainilla

– 1/4 cucharadita de sal kosher

– Azúcar en polvo para espolvorear la parte superior

Instrucciones

  1. Precalentar el horno a 350 Fahrenheit
  2. Engrasar generosamente 8 huecos de un molde para magdalenas (o un molde redondo de 8 pulgadas) con aceite de oliva.
  3. Derretir el chocolate – Picar el chocolate en trozos pequeños. Derretirlo en un bol apto para microondas a potencia alta en ráfagas de 30 segundos, removiendo después de cada una, hasta que se derrita. También se puede derretir al fuego en la parte superior de una caldera doble.
  4. En un bol grande, batir los huevos con una batidora de mano o de pie durante 1 minuto. Añadir la miel, el azúcar de coco, el aceite de oliva, la harina de almendras, la vainilla, la sal y el chocolate derretido y batir a velocidad alta durante 1 minuto.
  5. Hornear – Poner un tercio de taza de masa en cada hueco del molde para magdalenas y hornear hasta que la parte superior pierda su aspecto crudo, entre 17 y 18 minutos. Si utiliza un molde de 8 pulgadas, calcule unos 23 minutos de horneado.
  6. Enfriar y servir – Retirar del horno y enfriar durante al menos 10 minutos. Sacar los mini pasteles del molde y espolvorear ligeramente con azúcar en polvo. Para el pastel completo, sirva las cuñas directamente del molde.
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    Audrey is Shanti-Som's resident Yoga Instructor. To be honest she's a lot more than that to our guests as she guides them on a journey of self discovery and awareness. Audrey believes in a holistic approach to wellness where physical, mental and emotional wellbeing are all connected. She hopes through the practice of Yoga, guests discover the best version of themselves, to live a more peaceful and joyful life, and to find the grace and kindness to be better to others. Audrey's genuine and personable nature sparks a lot of inspiration and motivation in her classes. As she comes up to her 3 year anniversary with Shanti-Som, we would like to say a big thank you to her for helping our guests discover a more happy, calm and confident way of being. 
Audrey loves spending time in nature and when not teaching Yoga she can be found hiking, camping or travelling. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #yogalife #yogateacher #holistichealth #wellnessteam #marbslife #grateful #team #marbellalife #hotelhospitalityBeauty is being exactly who you are. Beauty is believing in yourself and remembering that you are worth it. Beauty is being kind to others and also being kind to yourself. Beauty is being able to give and receive love. Beauty is accepting yourself for who you are and standing tall in that truth. 
It begins by simply being yourself 🌼
#mindfulmonday #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #coaching #personaldevelopment #love #wellnessmarbella #quoteoftheday #wellnessretreatNur will be the one who welcomes you with a big cheerful smile at our Reception. Making our guests feel at home is her love and talent. Nur is a curious and outgoing team member who enjoys meeting guests from all over the world. This taps into her love for travel, exploring new places and cultures. She is passionate about living in the moment, self development and personal growth. Thank you to Nur for her dedication to hospitality and providing a superior guest experience at Shanti-Som. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessteam #wellbeingretreat #grateful #team #retreatspain #marbellalife #travel #hotelhospitalityEvery day is a fresh start. Slow down, let the worries of yesterday go. Today is what matters, and you are in control! 🙌
#mindfulmonday #gratitude #actwithgrace #selfcare #inspiration #tbt #yogaretreat #meditation #positivevibes #peresonaldevelopment #coaching #energyhealing #lifegoals #retreatyourself #wellnessmarbella #marbellalifestyle #quoteoftheday #inspiration #wellnessretreatWelcome to our Yoga Retreat. We encourage you to disconnect from the world and learn to be comfortable ‘just being’ yourself. No social or work pressures as you disappear into a world of movement, relaxation and pampering. Let someone else take care of your meals, schedule and be guided by our Wellness Team. With two Yoga sessions and meditation every day, you will find yourself walking taller, leaner and with more confidence.
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🎥 @a_touch_of_tinksJuan Antonio has been part of our team since 2013 and is at the heart of our Retreat in the Shanti-Som kitchen as Head Chef. His signature dishes have become staple menu items that repeat guests look forward returning to, time after time. After tasting one of Juan Antonio's meals, you’ll be pleasantly surprised by the heartiness and complexity of flavours, which is contrary to what people believe is served at a Wellness Retreat. In addition to cooking, he loves cinema and music. 
Thank you Juan Antonio for bringing life and joy to 'healthy eating'. 
What are your favorite dishes on our menu?
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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #meettheteam #chef #cookingishismusicIt’s Monday again and are you moving at a million miles an hour to get everything done? Trying to please everyone? Often our weeks are tiring and to make our weekends exciting we over stretch our commitments. 
Today we ask you to stop. When we over commit, stay in places we don’t want to be or be around people who diminish our energy we create unnecessary negativity. 

Try for this week, just do YOU! Do the things that make YOU happy! 💫

If you struggle with this, what is stopping you from saying ‘no’ to the things you don’t want to do? Leave a comment 👇 
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Have a RELAXED WEEKEND, TAKE CARE of you, get enough ME-TIME and keep in mind that there well be ONE HOUR EXTRA on sunday with time-change for those living in CET! ⏱️

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #weekend #timechange #relaxOur next member on #teamthursday is someone who acts more likely behind the scene: VALENTINA TUDOSE - most of the people know her as „Tina“. 

She is one of our lovely fairies from the housekeeping team who ensure that our guests find everything in perfect order and cleanliness, so they are able to concentrate entirely on themselves, their process and their relaxation. ✨

Tina says that she loves to be in nature and when she came to Shanti-Som in 2016 for the very first time the first thing she thought: Oh wow, that nature here! After 6 years she is still grateful every day when she comes up to work or looks out of a window that she can work in such a lovely place. 

Thank you Tina for your work! We are so happy to have such a warm-hearted person on our team 🙏🏼

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TO INNER PEACE: ‘SHANTI‘. ✨ 
- Angie Weiland Crosby -

Lucky us, that our small sanctuary is deeply rooted in lush, flourishing nature to make it even easier for you to walk on the path towards your own ‘Shanti‘.

We can’t wait to welcome you here and guide you! 🙏🏼

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWe think, that you can count the total amount of rain days here in Andalusia on both of your hands.
BUT if it rains, we see it as natural refill for brand new SHANTI-SOM bottles. 😉💦
On the other 355 days with ☀️ you can refill your bottle at one of several dispenser around our hotel for free. 
And the best thing: when you stay 5 nights or more, you get the bottle for free! 
That is what we call a #sustainablesunday 
- we hope, you have a relaxed one! 🧘🏽

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingOur next team member on #teamthursday is JUAN ARANA TORRES, one of our lovely hosts in the restaurant. 
With a never fading smile, Juan serves at Shanti-Som since 2017 already. If he can not be with his Shanti-Som family and bringing his passion in serving you your favorite dish, he loves to be with his own family most. Especially with his little daughter. 
We appreciate your warm-hearted service for all of our guests, Juan!

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #teammember #stafflove #appreciationJUST SOUND ON: Get your daily dose of SHANTI here by listening to nature and water for only a couple of seconds. 
💧🌴
And soak in a little bit of Andalusian sun rays… ☀️
Have a lovely day! 💙

 #shanti #getshanti #relax #relaxation #soundon #healingenergy #heamingvibrations #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWhat we mean when we talk about our 
„HIDDEN SANCTUARY DEEP IN NATURE“.

When you enter our gate you will immediately feel a glimpse of your „SHANTI“, your INNER PEACE, because the nature around us gives us access to our very own nature. 

Can you feel it? 🌴☀️🌿

What is the most important thing for you to find your SHANTI? ☮️

#innerpeace #shanti #truenature 
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Who can agree? 🌴🧘🏽‍♀️🧖🏼

We want to know what you would like to see here on our IG channel: 
More photos? Videos? Tips? Recipes? Workouts? Just nice holidays vibes? Something else?
Let us know in the comments! 👇🏼

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingToday is #teamthursday 
- and we would like to start this new series to introduce our lovely family (other call them „staff“ or „ team“ 😉) with our 
GENERAL MANAGER CHRISTINE VESPERMANN. 
Christine is with Shanti-Som since 2011 already - wow! Isn’t this just the best proof of how amazing our little haven must be?
She is the one who is responsible for all processes on-site, taking care of the whole team, getting things done from changing the menu, setting up a new computer system for a better customer experience to ordering new fences. Obviously a „Allround-Talent“. 🙌🏼
When being asked that she loves most, Christine answered: 
Genuine and loyal friends 
- and that is exactly what you feel, when you meet her for the first time: Welcoming everyone as friend and part of the Shanti-Som Family! 💙

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #teamthursday #intro #teammember #bestteamoftheworld🇪🇸 ¡ Feliz Fiesta Nacional de España ! 🇪🇸
In honor of this special day for Spain we’ve shared 3 amazing hiking routes in beautiful Andalusia in our latest blog article. ⛰️🥾🌳
This amazing sunrise is recorded on top of “La Concha”. Starting point is only 10 min drive away from Shanti-Som, the hike up to this point is in total around 3:15’-3:30’ (one direction and depending on your speed of course).
Have a lovely (holi-)day!

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We know that there a busy times out there in this world so that’s why we have a special winter offer for you:

✨ 15% off ALL RETREATS in NOV & DEC 2022* ✨

We want to support all humans out there on their journey of wellbeing, rejuvenating and restoring. 
Make yourself a gift of taking care of your body and you before heading into winter and Christmas festivities. 

WELCOME TO SHANTI-SOM! 🧘🏽‍♀️🌴🧘🏽

*for online booking please use code CAMP-CHRISTMAS2022 and code only applies for stays more than 3 days

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #specialoffer #winterpromo #promotion #selfcare #welcometothefamily #tribememberHonoring World Mental Health Day by reminding you of … YOU. ✨
It all starts with you. 
Finding peace inside of yourself when everything around you is shaky, challenging or - like we say in spanish - „going loco“ (= crazy) is the most essential thing to support your mental health. 

Connecting to your breath will make it much easier for you to come back to yourself,  to check-in with you and reset and recalibrate for some moments. 
We’ve put some beneficial breathing techniques together for you in our blog. Link in Bio.
Share with us and the other followers what is your secret to support your mental health? 👇🏼✨

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We know a place where you will find peace and your „zen-state-of-mind“ immediately again.
We still have amazing weather here in Andalusia and can‘t wait to welcome you!

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingretreatWhenever you choose to practice yoga, remember to honour it as a sacred time for your body and mind. Leave your daily routine and stress, learn to listen to what your body needs that day. Move at your own pace, and develop intuition about what sequences or kinds of yoga poses you want and need to do. 
In a group class this may mean making modifications if your body is feeling tired, or challenging yourself if you are feeling energetic. It’s your time and your practice to be who you need to be 🧘‍♀️ 
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