Munguva yakapfuura, kukunda uchenjeri nguva dzose kwakachengetedza kuti chokoti yeGI inogumbura uye saka inofanira kudziviswa nevanhu vane IBS. Kana iwe uchida chokoleti, sezvinoita vanhu vazhinji, izvi zvinogona kungoputsa mwoyo wako. Zvisinei, zvichida zvose hazvina kurasikirwa. Shanduro itsva iyo inopenya chiedza pamusoro penyaya iyi inogona kukubvumira kuti uite mune izvo zvinonzi "zvokudya zvevamwari."
Nechipatano Nenzira dze Chocolate
Chokoti ine tsika yakareba yekuonekwa seine hutano-hunosimbisa mitezo pamuviri. Kutsvakurudza kwemazuva ano pamusoro pekocoa, mbeu yakaomeswa inogadzira chokoti, inoratidza kuti ine hutano hwehutano uye hwehutano pamuviri. Izvi zvinofungidzirwa zvinobva kune flavanol mazana mukati meCocoa. Kunyanya, kutsvakurudza kwokutanga kunoratidza kuti cocoa inogona:
- Lower blood pressure
- Kubatsira kubvisa insulin kumira
- Kuderedza ropa rekutsvaga yega
- Kuyeuka kwepanguva yakare-kare kunokanganisa
Migumisiro yeKokoleti pa Gut Gut Bacteria
Iye zvino nokuda kwemashoko akanaka eBS! Ongororo ichangobva kuitika inoratidza kuti cocoa inogona kushanda seprabiotic - zvokudya zvinokurudzira hutano hwakanaka hwokugadzira mabhakitiriya .
Maererano nevatsvakurudzi, zvidiki zvikuru zvecocoa flavanols zvinowanikwa pamucheto wemukati muduku uye naizvozvo vanozopinda mumatumbo makuru. Pane imwe nguva iyo inosangana neabhakitiriya mumatumbo ako.
Chidzidzo chiduku chakawana kuti kushandiswa kwezuva nezuva kwepamusoro kwecocoa flavanols pamusoro pemakore mana emasikati kwakaguma kuchinja mumatenda ebhakitiridzi vevadzidzi. Zvose bifidobacteria uye michero ye lactobacillus yakawedzerwa - maitiro ose emabhakitiriya anofungidzirwa kuti anobatsira maronda uye hutano huzhinji.
Izvi zvinosanganisira kubvisa kukura kwebhakitiriya dzinokonzera zvirwere uye kudzivirira zvirwere zvakadai zvinokonzera zvirwere kubva pakukura mumimba. Zvitsva zvidzidzo zvakare zvakaratidza kuti microstridia microbes, muenzaniso webhakitiriya inokonzera zvirwere, mazinga akaderera.
Vanyori vanonyora kuti akawanda emhando dzakawanda dzinowanzoitwa prebiotics, semuenzaniso fructooligosaccharides uye galactooligosaccharides, haawanzowedzere mazinga ectoctocidus microbes. Sezvo zvose zviviri zvinonzi prebiotics zvose zvinoonekwa sepamusoro muFODMAPs , ruzivo rutsva urwu runoita kuti cocoa inakonzera maitiro akanaka evanhu vanove neBS, vanoona kuti zviratidzo zvavo zvinowedzera kukura nekudya izvi zvakasiyana-siyana zveFODMAP.
Unofanira Kusadya Zvakawanda Zvakadini?
Kune imwe nzvimbo iyo sayenzi yemazuva ano inogona kubatsira munhu ane IBS kuti afarire chocolate yavo asingatyi kuti ichaisa zviratidzo. Vatsvakurudzi veMonash University muAustralia vakanga vakanaka kwazvo kuti vaise chokocoti necocoa powdhe pazvinyorwa zvavo zvekudya kuti vaongorore zvinyorwa zvavo zveFODMAP. Hezvino izvo zvavakawana:
- Chokotiro yerima: Half rimwe chete kana kupfuura maawa matatu muhutano inofungidzirwa kunge yakaderera-FODMAPs.
- Chokoti yehuchi uye chokoti mutsvuku: Hafu yeununisheni inoshandiswa inoonekwa sechepasi-FODMAP. Pane imwe nguva, uwandu hwelactose hunowedzera kusvika pakuti hunogona kuita kuti iwe uve nezviratidzo kana iwe une lactose isinganzwisisiki .
- Cocoa Powder: Zvipembenene zviviri kusvika kune zvina zvinokonzerwa nehuping zvinotaridzirwa pasi muFODMAPs.
- Kunwa Chokokore (23% - 60% kakao): Kushumira mashoma pasi pemasero matatu kunofungidzirwa pasi muFODMAPs.
Cherechedza: Carob inofungidzirwa yakakwirira-FODMAPs nekuda kwehuwandu hwefructan.
Ko Chocolate Ichaita Kuti Ndiwane Kuora?
Heino mari inogona kuvhara sirivha yako kuBS. Kurambidza chocolate yako yekudya nekuda kwehuwandu hweFODMAP inogona kukubatsira kuti urege kudzivirira kudya chokoleti. Yakawanda yezvokudya zvetikoroti zvinowanikwa nyore nyore kutenga zvine huwandu hwemashuga uye mafuta, uye naizvozvo kudya zvinhu zvakadai zvinogona kuita kuti uwedzere kuwedzera.
Uyewo, kuwedzera kukura kunowedzera njodzi yako yehuga, chirwere chepfungwa, uye kuora mwoyo. Nokudaro, kudya yakakwirira-koriori chokoti zvigadzirwa zvichange zvisingabatsiri chero zvingave zvingakubatsira kubva kune flavanols kubva kucocoa pachako.
Zvaungaita Kuti Unakidzwe Chokoti Nzira Yakanaka
Hezvino iwe unofanirwa kuziva: iyo yakakosha yekaji yekocoa mune chokoti chigadzirwa, kazhinji hupenyu huri iwe. Izvi ndechokuti uri kuwana huwandu hwekocoa ine utano, pamwe nehutachiwana husina kunaka uye mafuta. Iyo yakasvibiswa chokoti, iyo yakakwira iyo muzana wekocoa mune chigadzirwa.
Iwe unogona kunge uchida kuzvidzora kusvika kumakwikwi akakwirira ecocoa. Mune mamwe mazwi, tanga nechokoti yakasvibiswa inotaridzika se 70% cocoa uye wozoita nzira yako kusvika 85%. Uchaona kuti paunenge uchibva pamucheka wekatekiti kusvika kune yakasvibirira masikati yakasvibiswa, kuti kuravira kunotapira zvishoma uye zvishoma kudarika.
Unotenda kana kwete, ichi chinhu chakanaka! Zvakaoma kudya zvakanyanya zvechimwe chinhu chinenge chishungurudzika. Nokudaro, nechokoti yakasviba, unogona kuona kuti iwe unogutsikana nekungodya chiduku chiduku. Saka, hongu unogona kuwana chokoti yako uye unonzwa zvakanaka pamusoro payo, zvakare.
Imwe nzira ine utano yekudya chokoti ndeyekuwedzera kacao yakasvibirira ku smoothies . Cacao yakakura inokupa zvose zvakakwana zvekocoa nyemba kunze kwekuderera kunobva kune shuga yakawedzerwa uye mafuta emukaka akawanikwa mune chokoleti. Cacao yakakura inogona kuita kuti smoothies yako inonaka inonaka uye inonaka.
Deredza kushumira kwako kumapunikiki mana anokwidziridza anokwidziridzwa nevatsvakurudzi veMonashi, uye anofara.
Sources
Brickman, A., uye.al. "Kuwedzeresa dentate gyrus basa nevanodya flavanols kunowedzera kugona kwevanhu vakuru." Nature Neuroscience 2014 17: 1798-1803.
Corti, R., et.al. "Utano uye Utano Hwehutano" Kurwisana 2009 119: 1433-1441.
Monash University Low FODMAP App Diet Yakapiwa May 26, 2015.
Tzounis, X., et.al. "Prebiotic kuongorora kocoa-yakagadzirwa flavanols muvanhu vane hutano kuburikidza nekushandisa maitiro akasiyana-siyana, akadzorwa, maviri-mapofu, kupindira kwekupindira" American Journal of Clinical Nutrition 2011 93: 62-72.