Kwangaphambili, ubulumko obuninzi busoloko bubamba loo tshokoleji yi- GI ecasulayo kwaye ngoko kufuneka igwenywe ngabantu abane-IBS. Ukuba uyayithanda i-tshokoleta, abantu abaninzi banokukwenza, oku kungayiphula intliziyo yakho. Nangona kunjalo, mhlawumbi zonke azilahlekanga. Intsha entsha yesayensi ekhanyisa ukukhanya kweso sifundo inokukuvumela ukuba uyenze kule nto ekuthiwa "ukutya koothixo."
Izibonelelo zeMpilo zeThokoleta
Icoleta inesiko elide lokujongwa njengemiphumo ephucula impilo emzimbeni. Uphando lwangoku malunga necocoa, imbewu eyomileyo eyenza i-ts'oletele, ibonisa ukuba inemiphumo emihle yomzimba kunye nemigudu yengqondo emzimbeni. Ezi zinzuzo zicingelwa ukuba zivela kwi-flavanol i-cocoa. Ngokukodwa, uphando lokuqala lubonisa ukuba i-cocoa inga:
- Uxinzelelo lwegazi oluphantsi
- Uncedo lokubuyisela ukuxhathisa kwe-insulin
- Nciphise amazinga e-cholesterol yegazi
- Ukunciphisa imemori enxulumene neminyaka
Umphumo weTyhokoleji kwiBhitteria yeGrain
Ngoku iindaba ezilungileyo ze-IBS! Uphando olutsha lubonisa ukuba i-cocoa inokusebenza njenge-prebiotikiti-ukutya okukhuthaza ukulinganisela okusemgangathweni kokugulisa amabhaktheriya .
Ngokomphandi, incinci yecocoa flavanols ifakwa kwizinga lentlungu encinci kwaye ngoko ke ingena emathunjini amakhulu. Kanye apho badibanisa neebhaktheriya emathunjini akho.
Uphando oluncinci lufumene ukuba ukusetyenziswa kwamanzi rhoqo kwiikocoa flavanols ngaphezu kwexesha leveki ezine kubangele utshintsho kwi-gut gut bacteria yabathathi-nxaxheba. Bobabini i-bifidobacteria kunye ne-lactobacillus microbes zonyuka - zombini iindidi zebhaktheriya zicinga ukuba zincedo kumathambo nakwimpilo yonke.
Ezi zinzuzo ziquka ukuvimbela ukukhula kweebhaktheriya ezibangelwa zizifo nokukhusela iibhaktheriya ezibangelwa zizifo ezikhulayo kwi-intestinal lining. Iziphumo zophando zibonise ukuba i-clostridia microbes, umzekelo webhakteria ezibangelwa zizifo, zancipha.
Ababhali bayaphawula ukuba ininzi yeendidi eziqhelekileyo ze-prebiotics, umz. I-fructooligosaccharides kunye ne-galactooligosaccharides, abaqhelekanga ukunyusa amazinga we-lactobacillus microbes. Ngenxa yokuba zombini i-prebiotics zombini ibonwa njengephakamileyo kwi- FODMAP , le ngcaciso entsha yenza i-cocoa ibe yinto enokubakho i-prebiotic efanelekileyo kubantu abano-IBS, abafumana ukuba iimpawu zabo zibuhlungu kakhulu ngokutya ezi zihlobo ezithile ze-FODMAP.
Unokutya Kangakanani?
Kukho enye indawo apho isayensi yanamhlanje ingamnceda umntu onokuthi i-IBS ijonge i-tsholeta yakhe ngaphandle kokukhathazeka ukuba iya kususa iimpawu. Abaphandi baseYunivesithi yaseMonash e-Australia babenomdla okwaneleyo wokufaka i-chocolate kunye ne-cocoa powder kwi uluhlu lwabo lokutya ukuze bavavanywe kwi-FODMAP. Nantsi into abayifumeneyo:
- Ikholethidi emnyama: Isiqingatha esinye esingaphezulu kwama-ounces amathathu ekukhonzeni kuthathwa njenge-FODMAP ephantsi.
- Ishokolethi yamatye kunye necolethi emhlophe: I-half ounce ekhonzayo ithathwa njenge-FODMAP ephantsi. Ngesinye iqondo, izinga le-lactose linyuka ukuya kwinqanaba lokuba kunokukwenza ukuba ube neempawu ukuba unayo i- lactose engavumiyo .
- I-Cocoa Powder: Iibheyponi ezimbini ezi-4 ziyakubonakala ziphantsi kwi-FODMAPs.
- Ukusela ishokoleta (i-23% - i-60% i-cocoa): Ukuphakama ubuncinane ngaphantsi kwama-ounces amathathu kuthathwa njengezantsi kwi-FODMAP.
Qaphela: I-Carob ithathwa njenge-high-FODMAP ngenxa yezinto zayo ze-fructan.
Ngaba i-Chocolatele iyangenza Ndibe nobukhulu?
Nantsi inkunkuma yesilivere inokwenzeka kwi-IBS yakho. Ukunciphisa i-chocolate ye-chocolate ngenxa yezinto zayo ze-FODMAP kunokukunceda ukuba ugweme umgodi wokutya ishokoleta eninzi. Uninzi lweemveliso ze-ts'oleta ezifumaneka ngokulula xa kuthengwa zinamazinga aphezulu ashukela kunye namafutha, ngoko ke ukutya ukutya okunjalo kunokuba negalelo ekuzuzeni ubunzima.
Yaye ke, ukugqithisa kakhulu kwandisa umngcipheko wakho wesifo sikashukela, isifo senhliziyo, kunye nengqondo. Ngako oko, ukutya iimveliso zekholethi ze-high-calories ziyakunciphisa nayiphi na inzuzo enokuyifumana kwi-flavanols evela kwi-cocoa ngokwayo.
Indlela Yokujongana neThokoleta ngendlela ephilileyo
Nantsi oku kufuneka uyifumane: iphakamileyo ipesenti yecocoa kwimveliso yetshokolethi, ngokuqhelekileyo inempilo yakho. Oku kungenxa yokuba ufumana i-cocoa enempilo, kunye ne-sugar and fat fat. I-ts'oyilethi ebumnyama, iphakamileyo ipesenti yecocoa kwimveliso.
Unokudinga ukuzincama ukuya kumazinga aphezulu ecocoa. Ngamanye amagama, qalisa nge-tsholetele emnyama elinganiswa njenge-cocoa engama-70 uze usebenze ngendlela yakho ukuya kuma-85%. Uya kufumana ukuba njengoko usuka ebhodini ye-tsholeta kumanqanaba aphezulu ama-chocolates amnyama, ukuba i-flagrance iyaba mnandi kwaye iyancipha.
Yikholwa okanye akunjalo, oku kulungile! Kunzima ukondla into eninzi kakhulu. Ngaloo ndlela, nge tshokolethi emnyama, unokufumanisa ukuba unelisekile ngokutya nje inxalenye encinane. Ngoko, ewe unakho ushokoledi yakho kwaye uzive ulungile ngako, nayo.
Enye indlela ephilileyo yokutya i-tsholeta yongeza i-cocoo eluhlaza kwi- smoothies . I-coacao ephezulu inika yonke inzuzo epheleleyo yeembotyi ze-cocoa ngaphandle kokuphazamiseka okuvela kwishukela eyongezelelweyo kunye namafutha obisi atholakala kwi-tshokoleta. I-coacao ekhulayo ingenza i-smoothies yakho ibe yinto enqabileyo kwaye idle.
Ukunciphisa ukukhonza kwakho kumabhawuni angama-4 adibanisa ngabaphandi baseMonash, kwaye ujonge.
Imithombo
Brickman, A., et.al. "Ukuphucula i-dentate function gyrus kunye ne-flavanol yokutya kuphucula ukuqonda kubantu abadala." I- Nature Neuroscience 2014 17: 1798-1803.
Corti, R., et.al. "I-Cocoa kunye neNtsholongwane yezeMpilo" Uhambo luka-2009 119: 1433-1441.
IYunivesithi yaseMonash I-FODMAP yokutya isidlo esiphantsi I- 26, 2015.
Tzounis, X., et.al. Uvavanyo lwe-prebiotic ye-flavanols efumaneka kwi-cocoa kubantu abaneempilo ngokusebenzisa uvavanyo lokungenelela okungahleliyo, olulawulwayo, oluphindwe kabini, oluphambeneyo, oluthathwe ngokungahambiyo, "U- American Journal of Clinical Nutrition 2011 93: 62-72.