I-Psyllium ifomu le-fibre elivela emagqabeni e-psyllium (imbewu ye- Plantago ovata ). Ecebile nge-fibre e-soluble, i-psyllium ithatha amanzi futhi yenza i-gel.
Ukusetshenziswa kwe-Psyllium
Ukuze uthole i-fibre eyanele nsuku zonke, bheka imifino, izithelo, ukolweni wonke kanye nemikhiqizo yonke yokusanhlamvu, ubhontshisi, ibhali, i-bulgur, kanye namantongomane. Abesifazane abangama-50 noma ngaphansi badinga ama-gram angu-25 we-fiber usuku ngalunye, futhi amadoda angu-50 noma ngaphansi adinga ama-gram angu-38 ngosuku, ngokusho kwe-Institute of Medicine.
Abesifazane 51 noma ngaphezulu badinga amagremu angu-21 ngosuku, futhi amadoda 51 noma ngaphezulu adinga ama gramu angu-30 ngosuku.
Izitshalo eziningi zokutshala ziqukethe i-fibre engenayo futhi engenayo. Ngaphandle kwe-psyllium, i-fiber enobuthi iyatholakala ku-oatmeal, ubhontshisi, ama-apula, ama-strawberries, ama-blueberries, ama-orang, ama-peas kanye nebhali. I-fiber engasetshenzisiwe (uhlobo lwefayibha elihamba ngesivinini sokugaya) litholakala emikhiqizweni yonke kakolweni, amantongomane, ubhontshisi nemifino.
Abanye abantu bangadinga ukwesekwa kwe-fiber, njenge-psyllium, ukwandisa ukudla kwabo. I-Fiber kuthiwa iyasiza ngezindaba ezihlukahlukene zezempilo, kufaka phakathi:
- Ukuqokwa
- Isifo sikashukela
- Isifo sohudo nezihlalo ezixekethile
- Isifo senhliziyo
- Umfutho wegazi ophezulu
- I-cholesterol ephakeme
- I-irritable bowel syndrome (i-IBS)
- I-metabolic syndrome
- Ukukhuluphala
I-fiber ehlanjululwayo iphinde ikhuthazwe ukuthuthukisa umuzwa wokugcwalisa, noma ukuphazamiseka. Esicwaningweni eshicilelwe ku- Appetite ngo-2016, isibonelo, ukwesekwa kwe-psyllium kwaholela ekugculeni okukhulu futhi kunenkinga enkulu phakathi kokudla kuqhathaniswa ne-placebo.
Izinzuzo: Ingabe Kungasiza Ngempela?
Nakhu ukubheka okutholakala eziningana ezivela ocwaningweni olutholakalayo ngezinzuzo zezempilo ezingase zibe khona ze-psyllium:
Ukuqokwa
Ukwandisa ukungena kwakho kwe-fiber e-soluble kungakhuthaza ukujwayela kwesibindi. Njengoba i-psyllium ihamba ngendlela yakho yokugaya, idala i-gel, yenezela izitshalo eziningi futhi yenza kube lula futhi ilula.
Ekubuyekezeni okushicilelwe ku- Alimentary Pharmacology and Therapeutics ngo-2014, noma kunjalo, abacwaningi baphinde bahlola ukuvivinywa komtholampilo ngomphumela wokuguqulwa komzimba emisebenzini yomzimba futhi bathola ukuthi ukuvunwa kwemifino kwakungcono kunama-psyllium ekuthuthukiseni imvamisa yesimo kanye nokuvumelana. Esinye isifundo sathola ukuthi i-psyllium ne-prune fiber yayisebenza ngendlela efanayo ekuthuthukiseni ukuqothulwa kanye nekhwalithi yokuphila, noma kunjalo, i-prune fiber yayiphumelele kakhulu ekunciphiseni ukuguqulwa nokubhubhisa.
Cholesterol High
Ukwengeza i-fiber e-soluble ekudleni kwakho kungasiza ukwehlisa i-cholesterol yakho. I-fibre e-soluble iphazamisa ukutholakala kwama-bile acids emathunjini, okuholela ekuphumeni kwabo esitokisini. Njengoba isibindi sishintsha i-cholesterol ukuze ithathe isikhundla se-bile acid, amazinga we-LDL cholesterol anciphisa. Ukwandisa i-fiber yakho ye-fiber ehlanganiswa ngamagremu angu-5 kuya kwangu-10 ngosuku ngokuvamile kuholela ekunciphiseni amaphesenti angu-5 ku-LDL cholesterol.
Esicwaningweni eshicilelwe ku- PLoS One ngo-2012, abahlanganyeli bathatha isengezo se-psyllium noma i-placebo. I-Psyllium supplementation yabangela ukunciphisa amaphesenti angu-6 ku-LDL cholesterol.
Isifo sikashukela
Olunye ucwaningo lubonisa ukuthi i-fiber enesisindo efana ne-psyllium ingasiza ekuthuthukiseni ukulawula i-glucose kubantu abane-type 2 yesifo sikashukela. Embikweni oshicilelwe ku- American Journal of Clinical Nutrition ngo-2015, isibonelo, abacwaningi bahlaziya izifundo ezishicilelwe ngaphambilini futhi bathola ukuthi i-psyllium ethathwe ngaphambi kokudla kwaholela ekuthuthukiseni okukhulu ekuzila ukudla kwegazi kanye ne-hemoglobin glycated (HbA1c) kubantu abane-type 2 yesifo sikashukela .
Imiphumela Ezingenakwenzeka
I-Psyllium kufanele ithathwe esilinganisweni esinconywayo futhi ixubene nomthamo wamanzi okwanele noma kungaholela ekuqothulweni futhi mhlawumbe kubangele ukuchotshozwa, ukuvimbela emathunjini, noma i-bezoar (umthamo oqinile we-fiber emgodini wokugaya). Ukuqala kancane nge dose encane kunconywa ukunikeza isikhathi sokugaya ukudla ukuze uvumelane ne-fiber eyanda. Imiphumela emibi ingabandakanya igesi, ukubhula, isifo sohudo, nokuqothulwa. Ukuphendula okwe-allergen nakho kubikwe.
I-Psyllium akufanele ithathwe ngabantu abanezinkinga zokuvimbela amathumbu noma ama-spasms, ubunzima bokugwinya, noma ukumisa noma ukuvimbela noma kuphi endaweni yokugaya.
Abantu abanesifo sezinso nalabo abaphuza imithi ethile bangase bangakwazi ukuthatha izithako ze-psyllium.
Uma unezinguquko ezintsha noma eziphikisanayo emikhondweni yakho yesilonda, qiniseka ukuthi uxhumane nodokotela wakho. Uma unesimo sempilo esidinga ukwelashwa (njengesifo sikashukela noma isifo senhliziyo), khuluma nodokotela wakho uma unesithakazelo kwi-psyllium esikhundleni sokushiya noma ukubambezela ukunakekelwa okujwayelekile. Futhi, uma ngabe umisiwe imithi, ungalokothi uyeke ukuthatha ngaphandle kokubonisana nodokotela wakho kuqala.
I-Takeaway
Nakuba i-psyllium ingase ibe usizo ekuphatheni izinhlobo ezithile zokuqothulwa ngezikhathi ezithile futhi ingaba nezinzuzo uma kuthathwa ezinye izimo, kungcono kakhulu isetshenziswe ngokuhambisana nezinye izinyathelo kanye namasu okuvimbela okungahlanganisa nokudla, izinguquko zokuphila, kanye nemithi.
Uma ubheka ukuthuthukisa ama-fiber e-soluble adake, zama ukufaka ukudla okucebile okufana ne-steel-cut oatmeal, hummus, i-lentil isobho, ama-burgers webhontshisi, nezinye izitsha zommbila, amantongomane, imbewu, izithelo ze-citrus, ama-apula, amagilebhisi, ama-strawberries , isitshalo seqanda, kanye nama-artichokes. Eminye imithombo ye-fibre e-soluble ihlanganisa u-acacia ne-prune fiber.
> Imithombo:
> de Bock M, Derraik JG, uBrennan CM, et al. Ukuxhaswa kwe-Psyllium kwabasha kuyathuthukisa ukusabalalisa kwe-fat & iphrofayili ye-lipid: isivivinyo esilawulwa ngokungahleliwe, esibambe iqhaza, esilubambe iqhaza, esiyi-placebo. PLoS One. 2012; 7 (7): e41735.
> Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. I-Psyllium fiber yenza ngcono ukulawulwa kwe-glycemic ngokulinganayo nokulahlekelwa ukulawulwa kwe-glycemic: ukuhlaziywa kwemininingwane kwedatha euglycemic, iziguli ezisengozini yohlobo lwe-2 lwesifo sikashukela, kanye neziguli eziphathwa nge-type 2 yesifo sikashukela. I-Am J Clin Nutr. 2015 Dec; 102 (6): 1604-14.
> Lever E, Cole J, Scott SM, Emery PW, Whelan K. Ukubuyekezwa kwesistimu: umphumela wemifula ekusebenzeni kwamathumbu. Ukudla Pharmacol Ther. 2014 Oct; 40 (7): 750-8.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.