Psyllium isiri ye fiber yakasimwa kubva kumatare e psyllium ( Mbegro ovata ) mbeu. Akapfuma mu-sulfur fiber, psyllium inotora mvura uye inoita gel.
Zvishandiso zvePylyllium
Kuti uwane fiber yakakwana zuva rega rega, tarisa mimwe miriwo, michero, gorosi rose uye zvigadzirwa zvose zvezviyo, nyemba, bhari, bulgur, uye nuts. Vakadzi 50 kana pasi vanoda 25 gm fiber zuva rega rega, uye varume 50 kana pasi vanoda magiramu 38 zuva rega rega, maererano neInstitute of Medicine.
Vakadzi 51 kana kupfuura vanoda magiramu 21 pazuva, uye varume 51 kana kupfuura vanoda 30 gramu pazuva.
Zvizhinji zvekudyara zvokudya zvine zvose zvinogadzikana uye zvisina kushandiswa fiber. Kunze kwepilllium, fiber inoputika inowanikwa mu oatmeal, nyemba, maapuro, strawberries, blueberries, machero, peas, nebhari. Izvo zvisina kumira fiber (rudzi rwechirwere chinomhanya chinotenderera kuburikidza nekugadzirisa chirwere) chinowanikwa mune zvigadzirwa zvegorosi, nuts, nyemba, nemiriwo.
Vamwe vanhu vangave vachida fiber supplement, yakadai sa psyllium, kuti vawedzere kudya kwavo. Fibhi inonzi inobatsira nehutano hwakasiyana-siyana hwehutano, kusanganisira:
- Constipation
- Chirwere cheshuga
- Dhairrhea uye zvigadziko zvakasununguka
- Chirwere chemoyo
- High blood pressure
- High cholesterol
- Irritable bowel syndrome (IBS)
- Metabolic syndrome
- Kuwedzera muviri
Soluble fiber inonziwo inokurudzira manzwiro ekuzadza, kana kuti satiety. Mune chidzidzo chakabudiswa muAppetite muna 2016, somuenzaniso, psyllium supplementation yakaguma mukuzara kwakakwana uye kuderera kudarika pakati pezvokudya zvakaenzaniswa ne placebo.
Makomborero: Inogona Kubatsira Zvechokwadi here?
Pano tarisa pane zviwanikwa zvakasiyana-siyana kubva pane tsvakurudzo iripo pamusoro pemigumisiro yehutano ye psyllium:
Constipation
Kuwedzerwa kwekudya kwako kwekusvibiswa fiber kunogona kukurudzira marara nguva dzose. Sezvo psyllium inotsika nzira yako yekudya, inoita gel, inowedzera huwandu kune zvigaro uye inoita kuti iwedzere uye iri nyore kudarika.
Mukuongorora kwakabudiswa muAlimentary Pharmacology neTherapeutics muna 2014, zvisinei, vatsvakurudzi vakaongorora miedzo yezvipatara pamigumisiro yemichero yemitumbu pamagadziro emimba uye vakaona kuti michero yepamusoro yakange yakakwirira kune psyllium yekuvandudza chigaro chekugara uye kusagadzikana. Chimwe chidzidzo chakawana kuti psyllium uye prune fiber zvakakosha zvakafanana pakunatsiridza kuvimbiswa uye hupenyu hwehupenyu, zvisinei, prune fiber yakanga yakanyatsoshanda pakusunungura flatulence nekuputika.
High Cholesterol
Kuwedzera fubha yakasvibiswa pakudya kwako kunogona kubatsira kuderedza cholesterol yako. Soluble fiber inopesana nehuwandu hweB bile acids mumatumbo, zvichiita kuti vaite zvishoma mubato. Sezvo chiropa chinoshandura cholesterol kuti ishandise bile bile acids, mazinga eLDL cholesterol anoderedzwa. Kuwedzerwa kwemafibiramu ako ekugadzirisa nema 5 gramu pazuva pazuva zvinowanzokonzera kuderedzwa kwe 5 muzana muLDL cholesterol.
Mune chidzidzo chakabudiswa mu PLoS One muna 2012, vatori vechikamu vakatora psyllium supplement kana placebo. Psyllium supplementation yakaguma ne 6% kuderedza muLDL cholesterol.
Chirwere cheshuga
Imwe tsvakurudzo inoratidza kuti kusvibiswa fiber sezvakaita psyllium kunogona kubatsira kuvandudza kutarisa kweglucose kuvanhu vane chirwere cheshuga chechipiri. Mune mharidzo yakabudiswa muAmerican Journal of Clinical Nutrition muna 2015, somuenzaniso, vatsvakurudzi vakaongorora tsvakurudzo dzakabudiswa kare uye vakawana kuti psyllium inotorwa kusati kwadyiwa kwakaguma nekuvandudza kukuru mukutsanya ropa yeglucose uye glycated hemoglobin (HbA1c) kune vanhu vane chirwere cheshuga chechipiri .
Migumisiro Yacho Inogona Kuitika
Psyllium inofanira kutorwa muhuwandu hwakarongedzerwa uye inosanganiswa nehuwandu hwemvura kana kuti inogona kutungamirira pakuvhara uye zvichida kunyange kukonzera kubvongodza, mukati mekudzivirira, kana kuvezaar (musimba wakasimba we fiber mumugwagwa wekudya). Kutanga zvishoma nezvishoma nehana duku inokurudzirwa kuti ipe nguva yekugadzirisa nguva yekugadzirisa kuwedzerwa fiber. Migumisiro inogona kusanganisira gesi, kubvongodza, kurara, uye kuzvirambidza. Allergic response is also reported.
Psyllium haifaniri kutorwa nevanhu vane zvirwere zvepamuviri kana mararamiro, kunetseka kubvumira, kana kuderedza kana kudzivirira chero kupi zvayo mumakumbo ekudya.
Vanhu vane chirwere chetsvo uye avo vari kutora mimwe mishonga vangasagona kutora psyllium supplements.
Kana iwe uine shanduko itsva kana inoramba iripo mumitemo yako yehutachiona, iva nechokwadi chekutsvaga chiremba wako. Kana uine hutano hunoda kurapwa (zvakadai sechirwere cheshuga kana chirwere chemwoyo), taura nachiremba wako kana iwe uchifarira psyllium panzvimbo yekurega kana kukanganisa kutarisirwa kwese. Uyewo, kana iwe wakarayirwa mishonga, usamborega kuitora usingabvunzi chiremba wako kutanga.
The Takeaway
Kunyange zvazvo psyllium inogona kubatsira mukurapa mamwe marudzi ezvokuzorora nguva nenguva uye inogona kubatsira kana inotorwa kune dzimwe mamiriro ezvinhu, inoshandiswa zvakanakisisa pamwe chete nedzimwe mishonga uye nzira dzokudzivirira dzinogona kusanganisira kudya, mararamiro ekuchinja, uye mishonga.
Kana uri kutarisa kuti uwedzere mafungiro ako ekugadzira fiber, edza kuisa zvokudya zvakagadzirwa nefiber-cut oatmeal, hummus, lentil soup, burgers yebhanhire, nemimwe michero yemabhanki, nutsu, mbeu, michero yemiti, maapuro, mazambiringa, mazambiringa , eggplant, uye artichokes. Mimwe mamiriro ekugadzirisa fiber inosanganisira acacia uye prune fiber.
> Sources:
> de Bock M, Derraik JG, Brennan CM, et al. Psyllium supplementation muvechiri kuyaruka inovandudza kugoverwa kwemafuta & profile ye lipid: inonzi randomized, participant-blind, placebo-controlled, trial crossover. PLoS One. 2012; 7 (7): e41735.
> Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. Psyllium fiber inovandudza kutarisa kweglycemic maererano nekurasikirwa kwekudzivirira glycemic: meta-kuongorora kwemashoko mumagariro euglycemic, varwere vari pangozi yorudzi rwechipiri chirwere cheshuga mellitus, uye varwere vanorapwa nokuda kwechipiri cheshuga cheshuga mellitus. Am J Clin Nutriti. 2015 Dec; 102 (6): 1604-14.
> Lever E, Cole J, Scott SM, Emery PW, Whelan K. Kugadziriswa kwegadziriro: zvinokonzerwa nemagunha pamagunha. Aliment Pharmacol Ther. 2014 Nharo; 40 (7): 750-8.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.