M'mbuyomu, kupambana nzeru nthawi zonse kumagwira kuti chokoleti ndi GI chokwiya ndipo choncho ziyenera kupeŵedwa ndi anthu omwe ali ndi IBS. Ngati mumakonda chokoleti, anthu ambiri amachitira, izi zingawononge mtima wanu. Komabe, mwinamwake onse sali otayika. Sayansi yatsopano yomwe imawala pang'ono pa phunziro ikhoza kukulolani kuti mulowe mu izi zomwe zimatchedwa "chakudya cha milungu."
Ubwino Wathanzi wa Chokoleti
Chokoleti yayamba kale kuwonedwa ngati yowonjezera thanzi m'thupi. Kafukufuku wamakono pa cocoa, mbewu zouma zomwe zimapanga chokoleti, zimasonyeza kuti imakhala ndi ubongo wamtima komanso umoyo wa thupi m'thupi. Zopindulitsa zimenezi zimalingalira kuchokera ku mankhwala a flavanol mkati mwa kakao. Makamaka, kufufuza koyamba kumasonyeza kuti kakale ikhoza:
- Limbikitsani kuthamanga kwa magazi
- Thandizo lothandizani kuti musamatsutse insulini
- Kuchepetsa m'magazi a m'magazi
- Kuchuluka kwa kukumbukira kwa zaka zochepa
Mmene Chokoleti Amakhudzira Mabakiteriya Oyambitsa
Tsopano chifukwa cha uthenga wabwino wa IBS! Kafukufuku waposachedwapa amasonyeza kuti kakale ikhoza kukhala chithandizo choyambitsa matenda oyambitsa matenda .
Malingana ndi ochita kafukufuku, pang'ono chabe za cocoa flavanols zimatengedwa pamtunda wa m'mimba mwachinyamatayo kotero amalowa m'matumbo akuluakulu. Akakhala kumeneko amagwirizana ndi mabakiteriya mumatumbo anu.
Kafukufuku wochepa anapeza kuti kumwa mowa kwambiri tsiku ndi tsiku ku cocoa flavanols kwa nthawi ya masabata anayi kunayambitsa kusintha kwa mabakiteriya a ophunzira. Zonse ziwiri za bacidobacteria ndi lactobacillus zinawonjezeka - mitundu yonse ya mabakiteriya yomwe imalingalira kuti imapindulitsa matumbo ndi thanzi lonse.
Zopindulitsa izi zikuphatikizapo kuletsa kukula kwa mabakiteriya omwe amachititsa matenda ndikuletsa mabakiteriya omwe amachititsa matenda kukula pa matumbo. Zotsatira za phunziroli zinasonyezanso kuti tizilombo toyambitsa matenda a clostridia, chitsanzo cha mabakiteriya omwe amabwera chifukwa cha matenda, miyeso inachepa.
Olembawo amanena kuti ambiri mwa mitundu yofala kwambiri ya prebiotics, mwachitsanzo, fructooligosaccharides ndi galactooligosaccharides, sawonjezerapo mavitamini a lactobacillus. Popeza kuti mitundu yonse ya maantibiotiki onse amaonedwa kuti ndi ofunika kwambiri ku FODMAPs , mfundo zatsopanozi zimapangitsa koka kukhala njira yabwino yokonzekeretsa anthu omwe ali ndi IBS, omwe amawona kuti zizindikiro zawo zimaipitsidwa mwa kudya mitunduyi ya FODMAP.
Kodi Muyenera Kudya Chokoleti Chotani?
Palinso malo ena omwe sayansi yamakono ingathandize munthu amene ali ndi IBS kuti asangalale ndi chokoleti chawo popanda kudandaula kuti zidzasiya zizindikiro. Ofufuza pa yunivesite ya Monash ku Australia anali okoma kwambiri kuti apange chokoleti ndi ufa wa coco pa mndandanda wa zakudya kuti ayesedwe kwa ma FODMAP awo. Nazi zomwe adazipeza:
- Chokoleti cha mdima: Hafu imodzi imodzi yokha kuposa ma ola atatu mukutumikira amaonedwa kuti ndi otsika-FODMAPs.
- Chokoleti cha Mkaka ndi Chokoleti Yoyera: Ogwiritsika ntchito hafu akuwonedwa ngati otsika-FODMAP. Panthawi imodzi, mlingo wa lactose umakula mpaka kufika poti ungakhale ndi zizindikiro ngati muli ndi lactose osagwirizana .
- Poda ya Cocoa: Pakadontho ta tiyi tokoma awiri kapena anayi amaonedwa kuti ndi otsika mu FODMAPs.
- Kumwa Chokoleti (23% - 60% kakao): Kutalika kwa maola osachepera atatu kumatengedwa kukhala otsika mu FODMAPs.
Zindikirani: Carob imatengedwa kuti ndi yapamwamba-FODMAP chifukwa cha fructan.
Kodi Chokoleti Chingandipangitse Kulemera?
Pano pali siliva yomwe ingatheke ku IBS yanu. Kulepheretsa kudya kwa chokoleti chifukwa cha FODMAP zomwe zingakuthandizeni kupewa chovuta chodya chokoleti chochuluka. Zakudya zambiri za chokoleti zomwe zimapezeka mosavuta kugula zili ndi shuga ndi mafuta ambiri, choncho kudya zakudya zoterezi kungapangitse kulemera.
Ndipo ndithudi, kukhala woposa kunenepa kumawonjezera chiopsezo chanu cha shuga, matenda a mtima, ndi dementia. Choncho, kudya zakudya zamtengo wapatali wa kolera chokolola kumapangitsa kuti phindu lililonse limene mungapeze kuchokera ku cocaa palokha.
Kodi Mungasangalale Bwanji Chokoleti Mu Njira Yathanzi?
Pano pali zomwe muyenera kudziwa: Kutsika kwa cocoa mu chokoleti, makamaka kwabwino ndi kwa inu. Izi ndi chifukwa chakuti mukupeza kwambiri cocoa wathanzi, muli ndi shuga ndi mafuta ochepa. Chokoleti choda kwambiri, ndipamwamba chiwerengero cha coco mu mankhwala.
Mungafunikire kuyamwa kuti mukhale okalamba. Mwa kuyankhula kwina, yambani ndi chokoleti chakuda chomwe chiwerengedwa ngati 70% kakale ndiyeno mugwire ntchito mpaka 85%. Mudzapeza kuti pamene mukuchoka ku chokoleti cha mkaka kupita kumalo apamwamba a chokoleti chakuda, kuti kukoma kumakhala kokoma komanso kowawa kwambiri.
Khulupirirani kapena ayi, ichi ndi chinthu chabwino! Zimakhala zovuta kudya zambiri zomwe zimakhala zowawa pang'ono. Choncho, ndi chokoleti chakuda, mungapeze kuti mukukhutira ndi kudya pang'ono. Kotero, inde inu mukhoza kutenga chokoleti chanu ndikumverera bwino za izo, inunso.
Njira ina yowonjezera kudya chokoleti ndi kuwonjezera makhokiti yaiwisi kwa smoothies . Nkhuku yaikuluyi imakupatsani ubwino wonse wa nyemba za koco popanda kupweteka kumene kumachokera ku shuga yowonjezera ndi mafuta a mkaka omwe amapezeka mu chokoleti. Nkhuku yaikulu ingapangitse anu smoothies kulawa bwino komanso okoma.
Lembetsani kukhonza kwanu ku ma teaspoon omwe amatsitsimula ovomerezedwa ndi a Monash, ndikusangalala.
Zotsatira
Brickman, A., et.al. "Kupititsa patsogolo dyrya gyrus ntchito ndi zakudya za flavanols kumapangitsa kuti anthu okalamba azidziŵa bwino." Nature Neuroscience 2014 17: 1798-1803.
Corti, R., et.al. "Cocoa ndi Matenda a Mtima" Kuthamanga 2009 119: 1433-1441.
Msonkhano wa Monash University Low FODMAP Zakudya Zowonjezera May 26, 2015.
Tzounis, X., et.al. "Prebiotic kuunika kwa mtundu wa cocoa-wochokera kwa anthu abwino pogwiritsa ntchito njira yopitilirapo, yolamulira, yowona, iwiri, yamakutu" American Journal of Clinical Nutrition 2011 93: 62-72.