N'oge gara aga, amamihe na - emeri na - ekwusi ike mgbe nile na chocolate bụ ihe na - ewute GI ma ya mere ndị nwere IBS kwesịrị izere ya. Ọ bụrụ na ị hụrụ chocolate n'anya, dịka ọtụtụ ndị na-eme, nke a nwere ike ịkụda obi gị. Otú ọ dị, ma eleghị anya ihe niile anaghị efu. Nkà sayensi ọhụrụ nke na-enwupụta ìhè n'isiokwu ahụ nwere ike ịhapụ gị itinye aka na nke a "nri nke chi."
Uru Health nke Chocolate
Chocolate nwere omenala ogologo oge nke a na-ele anya dị ka inwe mmetụta ahụ ike na ahụ. Nnyocha nke oge a banyere koko, mkpụrụ nke a mịrị amị nke na-eme chocolate, na-egosi na o nwere mmetụta dị mma nke obi na ọrịa na ahuhu n'ahụ. A na-eche na uru ndị a sitere na flavanol ogige n'ime koko. N'izu okwu, nchoputa nke mbu gosiri na koko nwere ike:
- Ọbara mgbali elu
- Nyere aka iji weghachite insulin resistance
- Nbelata ọkwa cholesterol ọbara
- Mbelata ebe nchekwa na-ewe oge
Mmetụta nke Chocolate na Gut bacteria
Ugbu a maka ozi ọma maka IBS! Nnyocha ndị e mere na nso nso a na-enye echiche na koko nwere ike ịbụ ihe oriri - nri nke na-akwalite ahụ ike nke nje bacteria .
Dị ka ndị na-eme nnyocha si kwuo, ntakịrị koko flavanols na-etinye uche na ọkwa nke eriri afọ ahụ , ya mere ha na-abanye n'ime eriri afọ. Ozugbo ahụ, ha na-eso nje bacteria na-emekọrịta ọnụ gị.
Nnyocha dị ntakịrị chọpụtara na ịṅụ mmanya na-aṅụ kwa ụbọchị na koko flavanols karịrị oge izu anọ kpatara mgbanwe na nje bacteria nke ndị na-amụ ihe ọmụmụ. Abụọ bifidobacteria na ụmụ lactobacillus na - amụbawanye - ụdị nje bacteria abụọ ahụ echere na ọ bara uru maka ọdịdị na ahụ ike.
Uru ndị a gụnyere igbochi uto nke nje bacteria ma gbochie nje ndị dị otú ahụ na-akpata ọrịa na-eto eto na eriri afọ. Nchoputa ihe omumu ahu gosiputara na umuaka ndi ozo, ihe aturu nke nje nwere ike ibute oria, enwere ebe di elu.
Ndị na-ede akwụkwọ na-edeba ama na ọtụtụ n'ime ụdị ọgwụgwọ ndị ọzọ, dịka fructooligosaccharides na galactooligosaccharides, anaghị eme ka ọtụtụ ụmụ nje lactobacillus mụbaa. Ebe ọ bụ na a na-atụle ọgwụ abụọ ahụ dị elu na FODMAP , ozi ọhụrụ a na-eme ka koko nwee nhọrọ dị mma maka ọdịmma ndị nwere IBS, bụ ndị na-achọpụta na mgbaàmà ha na-aka njọ site na iri ụdị ụdị FODMAP ndị a.
Kedu Kacha Chocolate Kwesịrị Iri?
E nwere mpaghara ọzọ nke sayensị nke oge a nwere ike inyere onye nwere IBS aka ịnweta ụtọ chocolate na-enweghị nchegbu na ọ ga-ewepụ ihe mgbaàmà. Ndị na-eme nchọpụta na Mahadum Monash dị n'Australia dị mma iji tinye chocolate na koko ntụ ntụ na ndepụta nke ihe oriri ha ga-anwale maka ọdịnaya FODMAP ha. Nke a bụ ihe ha hụrụ:
- Chocolate chocolate: Ọkara ihe ounce ka ihe karịrị atọ ounces na-eje ozi na-ewere dị ka ndị dị ala-FODMAPs.
- Mmiri ara ehi chocolate na white chocolate: A na-ewere ihe dị ka ọkara ounce dị ka obere-FODMAP. N'otu oge, lactose na-abawanye ruo n'ókè nke na ọ nwere ike ime ka ị nwee mgbaàmà ma ọ bụrụ na ị bụ lactose .
- Chip Powder: A na-atụle teas abụọ na anọ dị ka obere na FODMAPs.
- Chocolate chocolate (23% - 60% koko): Ije ozi nha na-erughị atọ ounces na-ewere dị ala na FODMAPs.
Rịba ama: a na-ewere Carob dị elu-FODMAPs n'ihi ọdịnaya ya.
Kedu Chocolate Na-eme Ka M Nweta Oju?
Nke a bụ a ga-eji ọlaọcha ọlaọcha mee ihe nye IBS. Idebe ihe oriri chocolate gị nke nwere ike iji ọdịnaya FODMAP nwere ike inyere gị aka izere pitfall nke iri oke chocolate. Ọtụtụ n'ime ngwaahịa chocolate ndị dị ngwa maka ịzụta nwere nnukwu shuga na abụba, ya mere iri nri ndị dị otú ahụ nwere ike inye aka n'ịba uru.
Ma, n'ezie, ibubiga oke ókè na-eme ka ị ghara ịrịa ọrịa shuga, ọrịa obi, na nkwarụ. Ya mere, iri nri chocolate dị elu ga-agbagha uru ọ bụla nwere ike ịnweta site na flavanols site na koko n'onwe ya.
Otu esi enweta nri chocolate na uzo di nma
Nke a bụ ihe dị mkpa ka ị mara: ọnụọgụ oke nke koko na ngwaahịa chocolate, n'ozuzu ya ka ọ dị mma. Nke a bụ n'ihi na ị na-enweta ọtụtụ ezi osisi, na-enweghị shuga na abụba na-adịghị mma. Ihe na-agbaju chocolate, nke ka elu nke koko na ngwaahịa a.
Ị nwere ike ịkpụ onwe gị ka ọ bụrụ ọkwa dị elu nke koko. N'ikwu ya n'ụzọ ọzọ, malite na chocolate chocolate nke a na-ewere dị ka 70% koko wee rụọ ọrụ gị ruo 85%. Ị ga-achọpụta na ka ị na-esi na mmiri ara ehi chocolate gaa n'ọkwa dị elu chocolates na-acha uhie uhie, na uto na-aghọ ihe na-atọ ụtọ na ntakịrị njọ.
Kwere ya ma ọ bụ, nke a bụ ihe dị mma! Ọ na-esiri m ike iri ihe dị ukwuu nke dị ilu. Ya mere, site na chocolate chocolate, ị nwere ike ịchọpụta na afọ ojuju gị na-eri obere òkè. Ya mere, ee, ị nwere ike ịchọta chocolate ma nwee obi ụtọ banyere ya.
Ụzọ ọzọ dị mma iji rie chocolate bụ ịgbakwunye cacao raw na smoothies . Kacha cacao na-enye gị niile uru nke koko agwa n'emeghị ihu ala nke na-abịa site na shuga gbakwunyere na abụba mmiri ara ehi dị na chocolate. Kacha cacao nwere ike ime ka ire ụtọ gị dị ụtọ na-atọ ụtọ.
Kpebisie ike ijere ndi mmadu ndi choputara na Monash aka na abuo na ato.
Isi ihe
Brickman, A., et.al. "Ịkwalite ọrụ gyrus dentate na nri flavanols na-eme ka cognition dịkwuo okenye." Nature Neuroscience 2014 17: 1798-1803.
Corti, R., et.al. "Ngalaba na Ahụ Ike Obi" Circulation 2009 119: 1433-1441.
Ebe obibi Monash University Lower FODMAP Diet App Accessed May 26, 2015.
Tzounis, X., et.al. "Nlekọta ihe omimi nke koko ndi mmadu nwetara site n'aka ndi mmadu aru site n'itinye ndi mmadu aka na ndi mmadu, ndi mmadu ndi ozo, ihe omuma ihe omumu nke" American Journal of Clinical Nutrition 2011 93: 62-72.