Sabuntawawani nau'in fiber ne da ake amfani da shi azaman laxative. Domin fiber ne mai narkewa, yana iya wucewa ta hanyar narkewar abinci ba tare da rugujewa ko shanyewa gaba daya ba.
Yana sha ruwa kuma ya zama fili mai ɗaci wanda ke amfana da maƙarƙashiya, gudawa, sukarin jini, hawan jini, cholesterol da asarar nauyi.
Menene Psyllium?
Sabuntawafiber ne mai narkewa da aka samu daga tsaba na Plantago ovata, tsiron da aka fi girma a Indiya.
Ana amfani dashi azaman kari na abinci kuma yawanci ana samun su ta hanyar bawo, granules, capsules ko foda.
Psyllium huskkari ne na fiber galibi ana amfani dashi don rage maƙarƙashiya. Shi ne babban sashi mai aiki a cikin Metamucil.
Saboda kyakkyawan narkewar ruwa psylliumzai iya sha ruwa kuma ya zama wani abu mai kauri, mai ɗaure wanda ke da juriya ga narkewa a cikin ƙananan hanji.
Yana taimakawa wajen daidaita juriya ga narkewa, high cholesterol, triglycerides da matakan sukari na jini. Yana kuma taimakawa wajen rage kiba da kawar da gudawa da maƙarƙashiya.
Bugu da ƙari, ba kamar sauran tushen fiber mai ƙarfi ba psyllium da kyar.
Me yasa ake yin Psyllium Husk?
Psyllium huskAn yi shi daga monosaccharides da polysaccharides kamar xylose da arabinose. Ana kiran su tare a matsayin arabinoxylan da bakin ciki psylliumSun ƙunshi fiye da 60% na nauyinsa.
Bawon ya ƙunshi muhimman mai kamar linolenic acid, linoleic acid, oleic acid, palmitic acid, lauric acid, erucic acid da stearic acid. Hakanan tafki ne na amino acid na kamshi.
Abin mamaki, bakin ciki psylliumYana da arziki a cikin phytochemicals kamar alkaloids, terpenoids, saponins, tannins da glycosides. Hakanan ya ƙunshi nau'ikan triterpenes na musamman kamar narasin, ginsenoside, da periandrin.
Metabolites kamar sarmentin, purmorphamine, tapentadol, zolmitriptan da withaperuvin, psyllium husk ruwan 'ya'yan itaceAn bayyana shi a cikin magani kuma an ba shi kayan abinci iri-iri.
Psyllium huskAn san cewa yana da tasiri mai kyau akan lafiyar zuciya da matakan cholesterol. Karatu, bakin ciki psyllium ya nuna cewa fiber yana da lafiya, yana jurewa sosai, kuma yana inganta sarrafa glycemic ga masu ciwon sukari.
Ba kamar magungunan laxatives ba, psyllium Yana da taushi kuma ba jaraba ba. Psyllium huskFiber na abinci da aka samu a cikin abinci na iya taimakawa yanayin masu zuwa:
– Ciwon daji
- colitis
– Ciwon ciki
- Ciwon suga
- Zawo
- Diverticulosis
– basur
- Ciwon zuciya
– hauhawar jini
- Ciwon hanji mai ban haushi
- Dutsen koda
- Kiba
- Ulcer
- PMS
Psyllium Husk Darajar Gina Jiki
wani tablespoon duk bakin ciki psyllium Yana da sinadirai masu zuwa:
Sabuntawaamfani da matsayin stool kafa laxative. Yana aiki ta ƙara girman stool kuma saboda haka maƙarƙashiya yana taimakawa ragewa.
Yana aiki ta hanyar ɗaure abincin da aka narkar da shi wanda da farko ke wucewa daga ciki zuwa cikin ƙananan hanji.
Sannan yana taimakawa wajen sha ruwa, wanda ke kara girma da damshin stool.
Ɗaya daga cikin binciken ya nuna 5.1 grams sau biyu a rana don makonni biyu. psyllium ya nuna cewa abun ciki na ruwa da kauri da kuma jimlar yawan hanji ya karu sosai a cikin mutane 170 masu fama da maƙarƙashiya.
Don haka, kari na psyllium Kuna iya daidaita motsin hanjin ku ta amfani da shi.
Zai iya taimakawa wajen magance gudawa
Psyllium fiberAn kuma nuna yana haifar da gudawa. Yana yin haka ne ta hanyar ƙara kaurin stool da yin aiki azaman abu mai shayar da ruwa wanda ke rage saurin wucewa ta hanji.
A cikin binciken daya, a cikin masu fama da cutar kansa 30 da ke jurewa maganin radiation, bakin ciki psyllium rage yawan kamuwa da gudawa.
SabuntawaKazalika hana maƙarƙashiya, yana kuma iya rage gudawa, daidaita motsin hanji idan kuna da matsala.
Yana daidaita matakan sukarin jini
An nuna ƙarin ƙarin fiber don sarrafa amsawar glycemic a abinci da rage insulin da matakan sukari na jini. Wannan shi ne musamman psyllium Wannan ya shafi fibers masu narkewar ruwa kamar
A gaskiya, psylliumYana aiki mafi kyau fiye da sauran zaruruwa kamar bran. Wannan shi ne saboda zabar gel-forming na iya rage narkewar abinci, wanda ke taimakawa wajen daidaita matakan sukari na jini.
Ɗaya daga cikin binciken da aka yi na maza 56 masu ciwon sukari ya ba da gram 5.1 sau biyu a rana har tsawon makonni takwas. psyllium bi da. Yawan sukarin jini na yau da kullun ya ragu da kashi 11%.
A wani binciken da aka yi a cikin masu fama da ciwon sukari na 2, yawan adadin yau da kullun (gram biyar da ake sha sau uku a rana) tsawon makonni shida ya haifar da raguwar 29% a cikin matakan sukari na jini a cikin makonni biyu na farko.
SabuntawaAna ba da shawarar a sha tare da abinci maimakon da kansa don yin tasiri sosai akan matakan sukari na jini, saboda yana iya rage narkewar abinci.
Aƙalla gram 10,2 na yau da kullun ana tsammanin rage matakan sukari na jini.
Yana rage matakan cholesterol
Sabuntawana iya ɗaure su da fatty da bile acid, suna ƙara fitar su daga jiki.
A cikin wannan tsari na maye gurbin da bacewar bile acid, hanta yana amfani da cholesterol don samar da ƙari. A sakamakon haka, matakan cholesterol na jini suna raguwa.
Ɗaya daga cikin binciken ya nuna gram 40 a kowace rana don kwanaki 15. psyllium An ba da rahoton karuwar haɗin bile acid da raguwa a cikin LDL ("mara kyau") cholesterol a cikin mutane 20 da aka yi wa magani.
A cikin wani binciken, mahalarta 47 masu lafiya sun sami raguwar 6% a cikin LDL cholesterol ta hanyar ɗaukar gram 6 kowace rana don makonni shida.
Misali, shan gram 5,1 sau biyu a rana tsawon makonni takwas ya haifar da raguwar duka da LDL cholesterol da kuma karuwar matakan HDL a cikin marasa lafiya 2 masu ciwon sukari na 49.
Mai amfani ga zuciya
Sabuntawa Amfani da zaruruwan ruwa masu narkewa kamar su triglycerides na jini, hawan jini da cututtukan zuciya zai iya rage haɗarin.
Ɗaya daga cikin binciken ya tabbatar da cewa 5 grams na psyllium sau uku a kowace rana don makonni shida ya sauke triglycerides da 26% idan aka kwatanta da placebo.
Haka kuma, a cikin marasa lafiya 2 da ke da nau'in ciwon sukari na 40, matakan triglyceride psyllium fiber ya ragu sosai bayan watanni biyu na jiyya tare da
A ƙarshe, wani bincike na makonni 12 a cikin mutane masu kiba ya nuna cewa adadin yau da kullun na gram 7 ya haifar da raguwar hawan jini a cikin makonni shida na farkon jiyya.
Yana da tasirin prebiotic
Prebiotics, su ne mahadi marasa narkewa waɗanda ke ciyar da ƙwayoyin cuta na hanji kuma suna taimaka musu girma. Sabuntawa Ana tsammanin fiber yana da tasirin prebiotic.
Sabuntawa Ko da yake yana da ɗan jure wa fermentation. psyllium fiberAna iya yin ɗan ƙaramin sashi na yisti ta hanyar ƙwayoyin cuta na hanji. Wannan fermentation na iya samar da fatty acids (SCFA), wanda aka danganta da fa'idodin kiwon lafiya.
Ɗaya daga cikin binciken ya nuna cewa 12 grams na SCFA sau biyu a kowace rana don watanni 10 ya karu da samar da butyrate.
Har ila yau, saboda yana ferments a hankali fiye da sauran zaruruwa, baya ƙara gas da rashin jin daɗi na narkewa.
Gaskiya har wata hudu psyllium Jiyya tare da UC ya taimaka rage alamun narkewa da kashi 69% a cikin marasa lafiya tare da ulcerative colitis (UC).
Sabuntawa kuma hadewar probiotics yana da tasiri musamman a magance cututtukan ulcerative colitis da cutar Crohn.
Yana sarrafa ciwon sukari da hyperglycemia
Yawancin bincike sun nuna tasirin fiber na abinci akan nau'in ciwon sukari na 2. Psyllium huskYana daya daga cikin tushen fiber wanda ke nuna tasirin anti-hyperglycemic da antidiabetic.
game da 10 g kowace rana bakin ciki psylliumGudanar da baki yana rage matakan sukari na jini, yana ƙara haɓakar insulin, kuma yana inganta sarrafa glycemic a cikin jiki.
Psyllium huskAn yi hasashen cewa wannan magani na iya canza motsin hanji don ƙara yawan shan maganin ciwon sukari ko kowane magani.
Yana kare hanji da tsarin excretory
Psyllium huskYana da kyakkyawan iko don kare mucosa na hanji. Saboda iyawar wannan fiber don gyara kwayoyin halitta da abubuwan da ba su dace ba, shayarwar su ta sel na hanji yana jinkirta, raguwa ko ma hana (kamar tsarin kare mura).
Taimakawa rage nauyi
Samar da mahadi masu danko psyllium Fiber na iya taimakawa tare da sarrafa ci da rage kiba.
A cikin binciken daya, mahalarta 12 masu lafiya sun ba da gram 10.8 kafin abinci. psyllium cinyewa.
An sami jinkiri a zubar da ciki bayan awa na uku bayan cin abinci da kuma tsawon satiety sa'o'i shida bayan cin abinci.
Wani binciken ya binciki sakamakon tasirin gram 20 a cikin mahalarta biyu masu lafiya. An sha kashi ɗaya daga cikin sa'o'i uku kafin cin abinci, yayin da sauran kashi aka cinye kafin abinci.
Sakamakon ya nuna ƙara yawan jin daɗi da kuma ƙara yawan jin dadi sa'a daya bayan cin abinci idan aka kwatanta da placebo. ya nuna raguwar yawan yawan mai a cikin yini.
Psyllium fiberYana ƙara satiety, yana aiki azaman mai laxative, yana haɓaka bayanan lipid, yana rage cholesterol, inganta glucose homeostasis, rage sukarin jini, yana taimakawa wajen magance cututtukan metabolism kuma duk waɗannan kaddarorin sune mahimman kaddarorin da zasu iya taimakawa raunana.
Menene cutarwar Psyllium?
SabuntawaYawancin mutane sun yarda da shi da kyau.
Magunguna na 5-10 grams sau uku a rana ba su haifar da mummunan sakamako ba. Duk da haka, wasu cramping, gas, ko kumburi na iya faruwa.
Hakanan, psyllium Zai iya jinkirta sha wasu magunguna. Don haka, ba a ba da shawarar yin amfani da shi tare da wasu magunguna ba.
Ko da yake da wuya, wasu halayen rashin lafiyar kamar rashes, itching ko shortness na numfashi psyllium fiberna iya faruwa a sakamakon dauka
Psyllium huskTunda fiber a cikinsa yana sha ruwa. samfurin psylliumTabbatar shan isasshen ruwa yayin shan wannan magani don tsarin narkewar ku ya sami ruwa mai kyau.
Wani lokaci cin fiber da yawa ba tare da shan isasshen ruwa ba na iya haifar da bacin rai, don haka shan ruwa tare da cin fiber yana da mahimmanci.
Da yawa don rage kiba da sauri bakin ciki psyllium Yin amfani da shi na iya haifar da gudawa, kumburi da kumburin rufin ciki.
Yadda ake Amfani da Psyllium
Ana iya amfani da Psyllium sau ɗaya a rana a cikin allurai na 5-10 grams tare da abinci.
Yana da mahimmanci a sha da ruwa sannan a sha ruwa akai-akai tsawon yini.
A matsayin babban kariyar laxative, 5 grams sau uku a rana tare da gilashin ruwa sau da yawa ana bada shawarar azaman farawa. Wannan na iya karuwa a hankali kamar yadda aka jure.
Zai fi kyau a bi umarnin sashi akan marufi.
Menene shawarar da aka ba da shawarar yin hidima gabaɗaya na psyllium husk?
Ga manya da yara sama da shekaru 12, ana hada cokali 1 a cikin ruwan da kuke so (ruwa, ruwan 'ya'yan itace, madara da sauransu) sau 3-1 a rana.
An ba da shawarar ga yara masu shekaru 6-12 bakin ciki psyllium Adadin shine 1 teaspoon sau 1-3 a rana.
Menene shawarar da aka ba da shawarar sabis na psyllium husk foda?
Ga manya da yara sama da 12, ana hada cokali 1 a cikin ruwan da kuka zaba sau 1-3 a rana.
An ba da shawarar ga yara masu shekaru 6-12 psyllium husk foda sashi, rabin teaspoon sau 1-3 a rana.
Menene Ya kamata a Yi La'akari yayin Amfani da Psyllium?
- Psyllium huskBincika idan kuna rashin lafiyarsa.
– Kada ku ci idan kuna da ciki ko kuna da ciwon koda.
- Fara da ƙananan kashi (rabin teaspoon tare da gilashin ruwa).
– Koyaushe tuntuɓi likita kafin shan duk wani abin sha don rage kiba.
Shin kun yi amfani da psyllium? Me kuka yi amfani da shi? Kun ga amfanin? Kuna iya taimaka mana ta hanyar yin sharhi.
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