Beta-glucan isiri yomuviri yakanyunguduka iyo inowanikwa kakawanda sekuwedzera kwekudya. Zvinotoshamisa kuti beta-glucan inogona kuwanika mune mbiriso, zvinyorwa uye mune zvimwe zvokudya-kusanganisira mbeu yose uye mushwa. Beta-glucan yakadzidzwa mune zvakasiyana-siyana zvehutano hwakadai, kusanganisira chirwere cheshuga, chinokanganisa chirwere chemafupa, uye kuora kwemhuka. Iyi fiber ine utano yakaratidzwa zvakare kubatsira kubatsiridza kudya uye utachiona hwehutano hwemusununguko.
Nokuti kusungurudza fiber kunonyanya kuzivikanwa nekuchengeta mazamu ako ehutano ane hutano, hazvishamisi kuti pane zvishoma zvidzidzo zvinoongorora kuitika kwekuti beta-glucan ine yepamusoro cholesterol uye triglyceride levels.
Ko Beta-Glucan Inodzora Mishonga Yako Here?
Kunyora-kunonoka kwebhea-glucan kwakadzidzwa mune zvakasiyana-siyana zvehutano, kusanganisira kurema, chirwere cheshuga, uye kune vanhu vane yakakwirira yepamusoro kana yakasarudzika. Mune zvidzidzo izvi, chero ipi zvayo pakati pe1 kusvika ku14 magamu e beta-glucan yakatorwa kwenguva yakati pakati pevhiki ne12. Beta-glucan, kazhinji yakabikwa kubva ku oat, bhari kana mbiriso, inogona kutorwa sekuwedzera kana kuwedzerwa kune zvakasiyana-siyana zvekudya, kusanganisira:
- Porridge
- Zviyo Zvokudya
- Supu
- Juice
Ruzhinji rwezviongorori izvi zvakaona kuti beta-glucan yakaita zvakanaka pamapidid, kunyanya muoklesterol yakazara uye LDL cholesterol. Muzviitiko izvi, huwandu hwehushutera hwehutatu hwakaderedzwa kusvika kusvika ku17% uye LDL cholesterol mazinga akaderedzwa chero kupi zvako pakati pe2 ne16 muzana.
Vanhu vakaonekwa kuti vane cholesterol yakakwirira yakaonekwa pakuona kuderedza zvakakosha kwemazana avo uye maLDL eholesterol mairi akaenzaniswa nevaya vaiva nehutano hwehushutera hwehutano. Kune rumwe rutivi, pane zvimwe zvidzidzo zvishoma izvo zvisingamboone musiyano unozivikanwa muLDL kana chirolero choga chese.
Triglycerides neHDL cholesterol maitiro haana kuonekwa kuti akabatanidzwa zvikuru mune dzakawanda zvezviongorori izvi. Mune zvimwe zviitiko, pane zvishoma, zvisingaverengeki zvinoderera muHDL uye triglycerides.
Beta-Glucan Inofanira Kuva Chikamu Cherongwa Hwe Cholesterol-Kurasika Here?
Pane zvidzidzo zvishomanana zvinoratidza kuti kutora beta-glucan kunogona kubatsira kuderedza lipid - kunyanya yako yose uye LDL cholesterol mazinga.
Kunyange zvazvo kune zvakawanda zve beta-glucan-ine zvinyorwa zvepamusika, unogonawo kusarudza kuisa zvokudya zvine utano zvakanyanya mu beta-glucan mukudya kwako, kusanganisira:
- Bhari
- Oatmeal
- Mushroom
- Rye
- Gorosi
- Seaweed
Handizvo chete izvo zvokudya zvinowedzera beta-glucan kune kudya kwako, izvo zvinowedzerawo kune dzimwe mishonga ine utano.
Zvokudya neDrug Administration (FDA) zvakabvumira kudya nepamusoro ye beta-glucan zvigadzirwa, zvakadai sebhari uye zvigadzirwa zve oat, kutakura kuda kwemoyo-noutano pazvokudya zvayo. Izvi zvinovakirwa pane zvidzidzo zvekare zvinoratidza kuti ma gramu 3 kana kupfuura zve beta-glucan mune zvekudya izvi zvinogona kuderedza cholesterol yose. Oatmeal nebhari zvine mazana akawanda emabhaja-glucan kuburikidza nekushanda. Somuenzaniso, imwe kune imwe nehafu yenguva yebhari yakabikwa kana oatmeal inenge inenge iri pakati pe 2.5 kusvika ku3 magamu e beta-glucan.
Zvokudya zvinenge zvine zvokudya zvakanyanya mu-soluble fiber se-beta-glucan inowanzochengetedzwa zvakanaka, asi iwe unogona kuona kuvharwa, flatulence, chirwere, kana kuvhara mumimba kana ukadya zvakawanda zvefiber-richine zvokudya. Kana uri kufunga nezvekuwedzera beta-glucan zvigadziriswa kuurusiki wako-kuderedza regimen, unofanirwa kutaurira mushandi wako wehutano kutanga. Beta-glucan, pamwe chete nemimwe michina yakasanganiswa, inogona kuwirirana nemimwe mishonga kana kuwedzera mamwe mishonga.
> Sources:
AbuMweis, SS, Jew S, uye Ames NP. Beta-glucan kubva kubhari uye yakagadzirisa-kupera simba: meta-kuongororwa kwemiedzo yakarongedzwa, yakarongedzwa. Eur J Clin Nutritio 2010; 64: 1472-1480.
Natural Standard. (2014). Beta-glucan [Monograph]. Kudzorerwa kubva kune http://naturalstandard.com/databases/hw/all/patient-beta-glucan.asp
Othman, RA, Moghadasian, MH, uye Jones, PJ Cholesterol-kuderedza migumisiro ye oat beta-glucan. Nutriti.Rev. 2011; 69 (6): 299-309.
Reyna-Villasmil N, Bermudez-Pirela V, Mengual-Moreno E, et al. Meta-kuongorora yemigumisiro ye beta-glucan inowedzera muropa rekutsvaga kweropa uye glucose. Chikafu 2011; 27: 1008-1016.
Tiwari, U. uye Cummins, E. Meta-kuongororwa kwemigumisiro ye beta-glucan inowedzera muropa rekutsvaga kweropa uye glucose. Chikafu 2011; 27 (10): 1008-1016.