I-Psyllium itholakala kuma-psyklium seed husks ezivela ezitshalweni ezihlukahlukene zengqikithi ye- Plantago . Le nzalo ivame ukhiqizwa ibe yinto ekhona etholakala ngezindlela eziningi, njengama-powders, okusanhlamvu, amaphilisi noma ama-capsules. Mhlawumbe uke wabona izithako ze-psyllium zifaka emashalofini ekhemisi yangakini, esitolo noma esitolo sokudla lapho kutholakala khona kakhulu.
I-fiber ehlanganisiwe ye-psyllium iye yafundiswa kabanzi ekuphatheni ukuqothulwa. Ngenxa yalokhu, izithako ze-psyllium zivame ukutholakala nezinye izidakamizwa ezingaphezu kwe-counter-the-counter eziphatha izifo zamathumbu. Ucwaningo oluningi luphakamisa nokuthi i-psyllium ingasiza ekunciphiseni amazinga akho e-cholesterol.
Okushiwo yizifundo
Ucwaningo oluningi lwaluhilela abantu ababenamazinga aphakeme kakhulu wezinga le-cholesterol ngaphandle kokuthatha imithi yokwehla kwe-cholesterol . Abantu abahlanganyele kulezi zifundo bathatha ama-psyllium phakathi kwama-2 amagremu nama-45 amagremu ngosuku noma ngefowder, iphilisi noma ifomu lokusanhlamvu. Kodwa-ke, ucwaningo oluningi lusetshenziswa amanani angama-3 amagremu kanye no-10.5 amagremu we-psyllium nsuku zonke. Kwezinye izimo lapho kuthathwa khona amanani amakhulu, amanani ahlukaniswe futhi athathwe lonke usuku, esikhundleni sokudliwa ngesikhathi esisodwa. Ezinye izifundo azizange zibeke ukudla okukhethekile ukuze abahlanganyeli abathintekayo balandele, kanti abantu kwezinye izifundo balandela ukudla okuphansi kwamafutha ngaphezu kokuthatha i-psyllium.
I-Psyllium ithathwe isikhathi phakathi kweviki elilodwa nezinyanga eziyisithupha.
Nakuba kwakukhona izifundo ezimbalwa ezingazange zibonise umehluko ozwakalayo emazingeni e-lipid kubantu abathatha i-psyllium nsuku zonke, izifundo eziningi zibonisa ukuthi:
- Amazinga ephelele we-cholesterol ayehliswa ngokuthobeka ngamaphi amaphesenti angu-4 namaphesenti angu-10.
- Amazinga e-LDL ama-cholesterol ayekwehliswa kancane nanoma ikuphi phakathi kwamaphesenti angu-4 namaphesenti angu-13.
Ucwaningo oluningi aluzange lubone izinguquko eziphawulekayo kuma-HDL nakumazinga e-triglyceride kubantu abathatha i-psyllium. Imiphumela ye-cholestolol-ehlisa ingqondo ye-psyllium nayo ibonakala iyincike-dose-okungukuthi, i-dose eyinikeziwe ephakeme, amazinga aphansi kanye ne-LDL ye-cholesterol azohamba.
Kucatshangwa ukuthi imiphumela ye-cholestrolol ye-psyllium ingase ibangelwe i -fiber enesisindo , i-carbohydrate eyinkimbinkimbi eyenza ukufana okufana ne-gel uma kungena endleleni yokugaya. Kucatshangwa ukuthi le fiber ehlanjululwa iyanciphisa i-cholesterol ngokunciphisa ukumuncwa kwayo emathunjini amancane kanye nasegazini legazi.
Ingabe Kufanele Uthathe I-Psyllium Yokunciphisa I-Cholesterol Yakho?
Kunezifundo eziningi eziphakamisa ukuthi i-psyllium inganciphisa kancane inani lakho le-cholesterol namazinga e-LDL-okwenza lokhu kungenezela okungeziwe okuthembisayo kuhlelo lwakho lokuphathwa kwe-cholesterol. Kodwa-ke, akubonakali ukuthi yiziphi izifundo ezihlola imiphumela yesikhathi eside yengqondo ye-psyllium kumazinga e-cholesterol engaphezu kwezinyanga eziyisithupha. Nakuba i-psyllium ibonakala iphephile, abanye abantu abasebenzisa i-psyllium kulezi zifundo babhekana nezimpawu ezinomzimba ezincane, ezifana nesifo sohudo, isicashu, isisu nesisu.
Uma unesithakazelo ekuthatheni izithako ze-psyllium ukusiza ukwehlisa i-cholesterol yakho, kufanele uxoxe ngalokhu nomhlinzeki wakho wezempilo kuqala. I-Psyllium ingase ihlanganyele nemithi ethile namavithamini owathathayo, ukuvimbela ukuthi izidakamizwa zingene emzimbeni. Ngakho-ke, kunconywa ukuthi ezinye izidakamizwa zithathwe amahora amabili ngaphambi noma amahora amabili emva kokuthatha i-psyllium. Ukwengeza, uma unezimo ezithile zezokwelapha ezibandakanya umkhondo wakho wamathumbu, i-psyllium ingase ibe yingozi nakakhulu.
I-Psyllium kufanele ithathwe okungenani ama-ounces ayisishiyagalolunye we-fluid nokudla okwanele okwanele kufanele igcinwe ngenkathi ithatha i-psyllium, ngoba i-psyllium ingavimba futhi ivimbele umphimbo wakho noma emathunjini emathumbu ngaphandle kokudla inani elifanele lamanzi.
Abanye abakhiqizi bokudla bakongeza i-psyllium kwezinye okusanhlamvu, amabhakufesi kwasekuseni, kanye nabaqaphi, ngakho-ke uma ungathandi ukuthatha amaphilisi engeziwe noma i-powder, le nketho ingase ibe yinto ekhangayo kakhulu. Kufanele uhlole ukubhala kwephakheji ye-psyllium nokuqukethwe komsoco komkhiqizo wokudla.
Imithombo:
U-Anderson JW, u-Allgood LD, u-Lawrence A, et al. Imiphumela yokunciphisa i-cholesterol ye-psyllium yokufaka ukwelashwa kokudla emadodeni nakwabesifazane abanesifo se-hypercholesterolemia: ukuhlaziywa kwe-meta-ukuhlolwa kwezilingo eziyi-8 ezilawulwayo. Am J Clin Nutr 2000; 71: 472-479.
deBock M, Derraik JGB, uBrennan CM et al. Ukuxhaswa kwe-Psyllium kwabasha kuyathuthukisa ukusabalalisa kwe-fat kanye nephidid profile: ukuhlolwa okungahleliwe, okubambe iqhaza, okubambe iqhaza, okwenziwe nge-placebo, okuyi-crossover. PLoS One 2012; 7: e41735.
I-Ribas SA, iCunha DB, uSichieri R et al. Imiphumela ye-psyllium kuma-cholestolol e-LDL ezinganeni zaseBrazil nasebancane: isilingo esiphuthumayo, esilingana nomtholampilo. Br J Nutr 2015; 113: 134-141.
I-Van Rosendaal GMA, uShaffer EA, Edwards EL, et al. Imiphumela yesikhathi sokuphatha nge-cholesterol-ukwehlisa i-psyllium: ukutadisha okungahleliwe ku-normocholesterolemic noma izifundo ezithile ze-hypercholesterolemic. I-Nutr J 2004; 3: 1-7.
Wei W, Wang H, Chen XY et al. Isikhathi kanye nomthelela othembekile wemithwalo yengqondo ye-psyllium kwi-serum lipids ngokunciphisa ukulinganisa i-hypercholesterolemia: ukuhlaziywa kwe-meta-analysis of trial controls. I-Eur J Clin Nutr 2009; 63: 821-827.