A baya, hikima mafi rinjaye ta kasance akan cewa cakulan shine GI mai ban tausayi kuma sabili da haka ya kamata a guji shi daga mutanen da ke da IBS. Idan kuna son cakulan, kamar yadda mutane da yawa ke yi, wannan zai iya karya zuciyar ku. Duk da haka, watakila duk ba a rasa ba. Sabuwar kimiyyar da take haskaka haske a kan batun zai iya ba ka damar shiga cikin abin da ake kira "abinci na alloli."
Amfanin lafiya na Chocolate
Cakulan yana da dogon al'adar ana kallon shi kamar yadda yake da tasirin kiwon lafiya a jiki. Binciken zamani game da koko, da busassun da ke samar da cakulan, yana nuna cewa yana da kyamarar zuciya da jijiyoyin jiki a jiki. Wadannan amfani ana zaton su fito ne daga mahaukaciyar flavanol a cikin koko. Musamman, binciken farko ya nuna cewa koko na iya:
- Ƙananan jini
- Taimako don sake juyin insulin
- Rage yawan matakan cholesterol na jini
- Sakamakon jinkirin ƙwaƙwalwar ajiyar shekaru
Hanyoyin Chocolate a Gut Bacteria
Yanzu don bishara ga IBS! Binciken da aka yi kwanan nan ya nuna cewa koko na iya kasancewa a matsayin mai samfurori - abincin da zai karfafa daidaitaccen kwayoyin kwayoyi .
Bisa ga masu bincike, kadan daga cikin flacinols na koko suna shawo kan ƙananan hanji kuma sabili da haka suna shiga cikin babban hanji. Da zarar akwai suna hulɗa tare da kwayoyin cuta a cikin gut.
Wani karamin binciken ya gano cewa amfani da ruwan sha a yau da kullum a cikin tsararrakin caca a cikin wani mako hudu ya haifar da canje-canje a cikin kwayoyin jigilar mahalarta. Dukkanin bifidobacteria da lactobacillus microbes sun karu - duka nau'ikan kwayoyin kwayoyin halitta sunyi amfani da su don amfani da lafiyar jiki da kuma lafiyar kowa.
Wadannan amfani sun haɗa da hana ci gaban kwayoyin cututtuka da cututtukan cututtuka da kuma hana irin wannan cututtukan cututtuka daga girma a jikin rufin ciki. Sakamakon binciken kuma ya nuna cewa kwayoyin clostridia, misali na kwayoyin cuta masu cutar mai yiwuwa, an rage matakan.
Marubutan sun lura cewa mafi yawan yawan nau'in maganin rigakafi, misali fructooligosaccharides da galactooligosaccharides, ba yawanci ƙara yawan matakan microbes ba. Tun da yake an yi la'akari da waɗannan maganin rigakafi a cikin FODMAPs , wannan sabon bayani ya sa koko ya zama wani zaɓi nagari na musamman ga mutanen da ke da IBS, wanda ya gano cewa alamunsu suna kara tsanantawa ta cin waɗannan nau'in FODMAP musamman.
Yaya yawancin Chocolate Ya kamata ku ci?
Akwai wani wuri wanda kimiyya na zamani zai iya taimakawa mutumin da ke da IBS don jin daɗin cakulan ba tare da damuwa ba cewa zai kawar da bayyanar cututtuka. Masu binciken a jami'ar Monash a Australia sun yi farin ciki don sanya cakulan da koko foda a jerin sunayen abincin su don gwada su don abun ciki na FODMAP. Ga abin da suka samu:
- Dark cakulan: Halittar sa'a don ba fiye da uku ba a cikin sabis ana dauke su low-FODMAPs.
- Milk cakulan da fararen cakulan: An ba da sabis na rabin sa'a a matsayin low-FODMAP. A daya izini, matakin lactose yana ƙarawa har ya nuna cewa yana iya haifar da kyawawan cututtuka idan kun kasance marasa laushi .
- Cikakken Cakuda: An yi la'akari da teaspoons biyu zuwa hudu a matsayin ƙananan a cikin FODMAPs.
- Abin sha ruwan inabi (23% - 60% koko): Ba a yi la'akari da girman da aka yi a kasa da uku ba a cikin FODMAPs.
Lura: An dauke Carob zuwa manyan-FODMAPs saboda fructan abun ciki.
Shin Chocolate zai sa ni in sami nauyi?
Ga yiwuwar kuɗin azurfa don IBS. Ƙayyade cin abinci na cakulan ku saboda abin da ke ƙunshe na FODMAP zai iya taimaka maka ka kauce wa pitfall na ci da yawa cakulan. Mafi yawan kayayyakin cakulan da suke samuwa don sayan suna da matakan sukari da mai, kuma sabili da haka cin irin waɗannan samfurori zasu iya taimakawa wajen samun karuwar.
Kuma ba shakka, kasancewar karuwa yana ƙara yawan haɗarin ciwon sukari, cututtukan zuciya, da nakasa. Saboda haka, cin kayayyakin samfurori masu yawan adadin kuzari za su shafe duk amfanin da za ku samu daga flavanols daga koko kanta.
Yadda za ku ji dadin ruwan 'ya'yan itace a hanyar lafiya
Ga abin da kake buƙatar sani: mafi girma yawan koko a cikin cakulan samfurin, yawanci mafi koshin lafiya shine a gare ku. Wannan shi ne saboda kuna samun karin kyawawan koko, tare da rashin gwaninta da sukari mara kyau. Dark da cakulan, mafi girman yawan koko a cikin samfurin.
Kuna iya buƙatar kanka har zuwa matakan koko. A wasu kalmomi, farawa tare da cakulan cakulan da aka kiyasta azaman 70% koko sannan kuma kuyi aiki har zuwa 85%. Za ka ga cewa yayin da kake motsawa daga madarar cakulan zuwa ƙananan ƙwayoyin cakulan duhu, cewa dandano ya zama ƙasa mai dadi kuma dan kadan kaɗan.
Ku yi imani da shi ko a'a, wannan abu ne mai kyau! Yana da wuya a ci da yawa daga wani abu da yake dan kadan m. Ta haka ne, tare da ƙwayar cakulan duhu, za ka iya ganin cewa ka gamsu da kawai cin wani ƙananan rabo. Don haka, a za ku iya samun cakulanku kuma ku ji daɗi game da shi, ma.
Wani hanya mai kyau don cinye cakulan shi ne don ƙara tsaka-tsakin caca zuwa salula . Karancin rawanci ya ba ku dukan cike da albarkatun koko ba tare da gushewar da ta samo daga sukari da madara mai yalwa ba a cikin cakulan. Rawan cacao na iya sa 'yan sandarku su dandana ƙyama da dadi.
Ƙayyadad da sabis naka zuwa teaspoons biyu zuwa hudu da shawarar masu bincike na Monash, kuma su ji dadin.
Sources
Brickman, A., et.al. "Haɓakawa da ciwon hakora da ƙwayoyi masu cin abinci tare da abincin da ake amfani da su na abinci ya inganta haɓakawa a cikin tsofaffi." Tsarin Halitta na Tsarin Tsari 2014 17: 1798-1803.
Corti, R., et.al. "Cutar da Lafiya na Lafiya" Circulation 2009 119: 1433-1441.
Jami'ar Monash Low FODMAP Diet App Accessed May 26, 2015.
Tzounis, X., et.al. "Tsarin nazarin maganganun da suka samo flavanols daga cikin koko a cikin mutane masu lafiya ta hanyar yin amfani da bazuwar, mai sarrafawa, da makafi biyu, bincike na ba da agaji" American Journal of Clinical Nutrition 2011 93: 62-72.