Esikhathini esedlule, ukuhlakanipha okunamandla kuhlale kugcizelela ukuthi le tshokolethi iyisimangalo se- GI ngakho-ke kufanele igwenywe ngabantu abane-IBS. Uma uthanda ushokoledi, abantu abaningi benza lokhu, lokhu kungase kuphule inhliziyo yakho. Nokho, mhlawumbe konke akulahlekile. Isayensi entsha ekhanyisa okunye ngale ndaba ingakuvumela ukuba ufunde kulokhu okuthiwa "ukudla konkulunkulu."
Izinzuzo zezempilo ze Chocolate
I-Chocolate inesiko eside sokubhekwa njengemiphumela enempilo emzimbeni. Ucwaningo lwamanje nge-cocoa, imbewu eyomile eyenza ushokoledi, ibonisa ukuthi inemiphumela emihle yomzimba neyomzimba emzimbeni. Lezi zinzuzo zicatshangelwa ukuthi zivela kuma-flavanol ama-cocoa ngaphakathi kwe-cocoa. Ngokuqondile, ucwaningo lokuqala luveza ukuthi i-cocoa inga:
- Umfutho wegazi ophansi
- Usizo lokuguqula ukuphikiswa kwe-insulin
- Nciphisa amazinga wegazi we-cholesterol
- Inkumbulo ehlobene nobudala ephansi
Umphumela weThokolethi kumabhaktheriya we-Gut
Manje izindaba ezinhle ze-IBS! Ucwaningo lwakamuva lubonisa ukuthi i-cocoa ingaba yisandulela-ngculazi-ukudla okukhuthaza ukulinganisela okunempilo kokugoma amabhaktheriya .
Ngokusho kwabacwaningi, ama-cocoa flavanols amancane kakhulu atholakele emathunjini amancane ngakho-ke angena emathunjini amakhulu. Kanye lapho baxhumana nama-bacterium emgodini wakho.
Ucwaningo oluthile oluthola ukuthi ukusetshenziswa kwansuku zonke e-cocoa flavanols esikhathini esiyizinyanga ezine kwaphumela ekuguqulweni kwamabhaktheriya asegulini abahlanganyeli bokufunda. Zombili izidakamizwa ze-bifidobacteria ne-lactobacillus zanda - zombili izinhlobo zama-bacteria zicatshangelwa ukuthi ziyasiza emathunjini nasempilo yonke.
Lezi zinzuzo zihlanganisa ukuvimbela ukukhula kwamabhaktheriya abangela izifo nokuvimbela ukuthi amabhaktheriya anesifo esakhulayo angakhula emathunjini emathumbu. Imiphumela yokutadisha iphinde ikhombise ukuthi ama-clostridia microbes, isibonelo se-bacteria engabangela isifo, amazinga ayehla.
Abalobi bathi iningi lezinhlobo ezivame kakhulu ze-prebiotics, isib. I-fructooligosaccharides ne-galactooligosaccharides, ngokuvamile ayanda amazinga we-microctocycillus microbes. Njengoba bobabili ama-prebiotics bobabili babhekwa njengabaphezulu kuma- FODMAP , lolu lwazi olusha lwenza i-cocoa ibe yindlela enhle yokwenza ububele bokuthi abantu abane-IBS, abathola ukuthi izimpawu zabo zibi kakhulu ngokudla lezi zinhlobo ezithile ze-FODMAP.
Kufanele Udla Kangakanani Chocolate?
Kukhona enye indawo isayensi yesimanje engasiza ngayo umuntu onokuthi i-IBS ijabulele ushokoledi wakhe ngaphandle kokukhathazeka ukuthi izosusa izimpawu. Abacwaningi baseMonash University e-Australia babenomusa okwanele wokufaka i-chocolate ne-cocoa powder ohlwini lwabo lokudla ukuze bahlolwe okuqukethwe kwabo kwe-FODMAP. Nakhu abathola:
- Ushokoledi omnyama: Ingxenye ye-ounce engaphezu kwama-ounces amathathu ekukhonzeni kubhekwa njengama-FODMAP aphansi.
- Ushokoledi Ubisi kanye ne-ushokoledi omhlophe: Ukukhonza okuyingxenye ehhafu kubhekwa njenge-low-FODMAP. Ngesisindo esisodwa, izinga le-lactose liyakhula kuze kube yilapho kungase kubangele ukuthi ube nezimpawu uma une- lactose engavumiyo .
- I-Cocoa Powder: Izipuni zamathani ezimbili kuya kwezine zibhekwa njengeziphansi kuma-FODMAPs.
- Ukuphuza i-Chocolate (i-cocaa engama-23% - 60%): Ukusetshenziswa kwamasayizi angaphansi kwama-ounces amathathu kubhekwa ngaphansi kwama-FODMAP.
Qaphela: I-Carob ibhekwa njenge-high-FODMAP ngenxa yokuqukethwe kwayo kwe-fructan.
Ingabe i-Chocolate iyongenza ngithole isisindo?
Nansi indawo yokuqoqa isiliva engenzeka ku-IBS yakho. Ukunciphisa ukudla kwakho kwe-chocolate ngenxa yokuqukethwe kwe-FODMAP kungakusiza ukuba ugweme umgodi wokudla ushokoledi omkhulu kakhulu. Imikhiqizo ye-chocolate eminingi etholakala kalula ekuthengeni inamazinga aphakeme kashukela namafutha, ngakho-ke ukudla imikhiqizo enjalo kungasiza ekwenzeni isisindo.
Futhi-ke, ukukhuluphala ngokweqile kwandisa ingozi yesifo sikashukela, isifo senhliziyo, kanye nesifo sengqondo somqondo. Ngakho-ke, ukudla imikhiqizo ephezulu ye-khalori kunganaki noma yiziphi izinzuzo ongazithola kusukela kuma-flavanol avela ku-cocoa uqobo.
Indlela Yokujabulela Ikhekhelethi Enempilo
Nansi okudingeka ukwazi: okuphakama iphesenti ye-cocoa kumkhiqizo we-chocolate, ngokuvamile uphilile. Lokhu kungenxa yokuthi uthola okuningi kwe-cocoa enempilo, ngaphandle kokushukela noshukela okungenampilo. I-chocolate emnyama, iphakethe iphesenti ye-cocoa emkhiqizo.
Kungase kudingeke ukuthi uzinyisele ngokwamazinga aphezulu e-cocoa. Ngamanye amazwi, qalisa nge-chocolate emnyama elinganiswa njengengu-70% i-cocoa bese usebenza ngendlela efika ku-85%. Uzothola ukuthi njengoba usuka ebhodini ushokoledi emazingeni aphakeme ama-chocolates amnyama, ukuthi ukunambitheka kuyaba mnandi kakhulu futhi kube mnandi kakhulu.
Yikholelwa noma cha, lokhu kuyinto enhle! Kunzima ukudla okuningi kakhulu okubabayo. Ngakho, nge tshokolethi emnyama, ungathola ukuthi unelisekile ngokudla nje isabelo esincane. Ngakho-ke, yebo ungaba nekholethilethi yakho futhi uzizwe ujabule ngakho, futhi.
Enye indlela enempilo yokudla ushokoledi ukwengeza ukhokho oluhlaza kuma- smoothies . I-cocoa ekhululekile ikunika zonke izinzuzo ezigcwele ze-cocoa ubhontshisi ngaphandle kokuphazamiseka okuvela ku-ushukela owengeziwe kanye namafutha obisi atholakala ku-ushokoledi. I-cocoa ekhululekile ingenza ama-smoothies akho anambithe into enhle futhi enhle.
Nciphisa ukukhonza kwakho amathisipuni amabili aphakanyisiwe angakhulunywa ngabacwaningi baseMonash, futhi ujabulele.
Imithombo
Brickman, A., et.al. "Ukwandisa umsebenzi wama-dentate gyrus ne-flavanol yokudla kuthuthukisa ukuqondiswa kwabantu abadala." I- Nature Neuroscience 2014 17: 1798-1803.
I-Corti, R., et.al. "I-Cocoa Nezempilo Yomphefumulo" Ukujikeleza 2009 119: 1433-1441.
Uhlelo lokusebenza lwe-Diash University Low FODMAP Lokudla Lutholakala Ngomhla ka-26, 2015.
Tzounis, X., et.al. "Ukuhlolwa kwe-prebiotic ye-flavanol etholakala yi-cocoa kubantu abanempilo ngokusebenzisa isifundo sokungenelela esingenakulinganiswa, esilawulwayo, esiphambene nesikhombisa," kusho i- American Journal of Clinical Nutrition 2011 93: 62-72.