I-Beta-glucan ifomu le-fiber elincithakalo elitholakala kabanzi njengendlela yokudla okunomsoco. Ngokumangazayo, i-beta-glucan ingatholakala futhi emvubelo, ama-algae nokudla okunye-kuhlanganise okusanhlamvu okuphelele namakhowe. I-Beta-glucan iye yafundwa ngezimo ezihlukahlukene zempilo, kuhlanganise nesifo sikashukela, isifo sofuba esisathukuthela, kanye nokugula. Le fiber enempilo nayo iboniswe ukusiza ukuthuthukisa impilo yokugaya nokuzivikela komzimba.
Ngenxa yokuthi i-fibre ehlanganisiwe iyaziwa ngokugcina ama-lipid amazinga akho enempilo, akumangazi ukuthi kunezifundo ezimbalwa ezihlola umphumela wokuthi i-beta-glucan inezinga eliphezulu le-cholesterol namazinga e-triglyceride.
Ingabe i-Beta-i-Glucan ingancipha?
Umphumela wehlisa i-lipid we-beta-glucan uye wahlolwa ngezimo ezihlukahlukene zezempilo, kuhlanganise nokukhuluphala, isifo sikashukela, nakubantu abanezinga eliphezulu noma elivamile le-cholesterol. Kulezi zifundo, noma kuphi phakathi kwamagremu angu-1 kuya ku-14 we-beta-glucan kuthathwe isikhathi esithile phakathi kwamasonto ayishumi nambili. I-Beta-glucan, ngokuvamile etholakala ku-oat, ibhali noma imvubelo, ingathathwa njenge-supplement noma ingeziwe ekudleni okuhlukahlukene, kubandakanya:
- I-Porridge
- Amabha yokudla
- Isobho
- Ijusi
Iningi lalezi zifundo zathola ukuthi i-beta-glucan yaba nethonya elihle kuma lipids, ikakhulukazi kuma-cholesterol esiphelele kanye namazinga e- LDL cholesterol. Kulezi zimo, amazinga e-cholesterol aphelele anciphisa amazinga angama-17% namazinga we-LDL ama-cholesterol anciphisa noma yikuphi phakathi kwamaphesenti amabili no-16.
Abantu abaxilongwa nge-cholesterol ephakeme babonakala behlehliswa kakhulu ekungezansi kwamazinga abo e-LDL kanye ne-LDL ama-cholesterol uma kuqhathaniswa nalabo ababenezinga le-cholesterol enempilo. Ngakolunye uhlangothi, kunezinye izifundo ezimbalwa ezingazange zibone umehluko ophawulekayo ku-LDL noma amazinga ephelele we-cholesterol.
I-Triglycerides ne- HDL ama- cholesterol amazinga awabonakala engathinteki kakhulu kulezi zifundo eziningi. Ezimweni ezimbalwa, kunciphisa okuncane, okungekho okuphawulekayo kokubili i-HDL kanye ne-triglycerides.
Ingabe i-Beta-Glucan Iyingxenye Yecebo Lakho Lokunciphisa I-Cholesterol?
Kunezifundo ezimbalwa ezibonisa ukuthi ukuthatha i-beta-glucan kungasiza ukunciphisa i-lipids - ikakhulukazi amazinga akho ephelele kanye ne-LDL ye-cholesterol.
Nakuba kunezinsiza eziningi ze-beta-glucan ezithengiswa emakethe, ungakhetha futhi ukufaka ukudla okunempilo okuphezulu ku-beta-glucan ekudleni kwakho, kubandakanya:
- Ibhali
- Oatmeal
- Amakhowe
- Rye
- Ngokolweni
- Ulwandle
Akuzona nje kuphela ukuthi lokhu kudla kuzokufaka i-beta-glucan ekudleni kwakho, futhi kuphelile nezinye izakhi ezinempilo.
Ukulawulwa Kwezokudla Nezidakamizwa (FDA) kuye kwavumela ukudla okunomthamo ophezulu we-beta-glucan, njengamabhanki nemikhiqizo ye-oat, ukuphatha isimangalo senhliziyo esithombeni. Lokhu kusekelwe kwizifundo zangaphambilini ezikhomba ukuthi amagremu ama-3 noma ngaphezulu kwe-beta-glucan kulezi zokudla zinganciphisa kakhulu i-cholesterol esiphelele. I-oatmeal nebhali inamanani amaningi kakhulu we-beta-glucan ngokukhonza. Isibonelo, indebe eyodwa kuya kwesigamu yebhali ephekwe noma i-oatmeal iqukethe mayelana nequkethe noma yikuphi phakathi kwama-2.5 kuya ku-3 amagremu we-beta-glucan.
Ukudla okuqukethe ukudla okuphezulu kwi-fiber e-soluble njengo-beta-glucan ngokuvamile kuvunyelwe kahle, kodwa ungabona ukuqotshwa, flatulence, isifo sohudo, noma isisu esiswini uma udla eziningi zokudla fiber-ocebile. Uma ucabanga ukufaka izithako ze -beta-glucan ekwenzeni kwakho kwehla kwe-cholesterol, kufanele ukhulume nomhlinzeki wakho wezempilo kuqala. I-Beta-glucan, kanye neminye imikhiqizo ye-fiber ehlanganisiwe, ingase ihlanganyele nemithi ethile noma ikhulise izimo ezithile zezokwelapha.
> Imithombo:
AbuMweis, SS, umJuda S, no-Ames NP. I-Beta-glucan kusuka ebhali nekhono layo lokunciphisa i-lipid: i-meta-analysis of trials randomised, elawulwayo. I-Eur J Clin Nutrition 2010; 64: 1472-1480.
Standard Standard. (2014). I-Beta-glucan [I-Monograph]. Ibuyiswe kusuka ku-http://naturalstandard.com/databases/hw/all/patient-beta-glucan.asp
U-Othman, RA, Moghadasian, MH, noJones, PJ Cholesterol-ehlisa imiphumela ye-oat beta-glucan. I-Nutr.Rev. 2011; 69 (6): 299-309.
U-Reyna-Villasmil N, uBermudez-Pirela V, uMengual-Moreno E, et al. Ukuhlaziywa kwe-meta yomphumela we-beta-glucan ukudlala ngegazi le-cholesterol namazinga e-glucose. Ukudla okunomsoco 2011; 27: 1008-1016.
Tiwari, U. kanye nama-Cummins, E. Ukuhlaziywa kwe-Meta yomphumela we-beta-glucan odla ngegazi le-cholesterol namazinga e-glucose. Ukudla okunomsoco 2011; 27 (10): 1008-1016.