Psyllium yog dab tsi, Nws Ua Li Cas? Cov txiaj ntsig thiab kev phom sij

psylliumyog ib hom fiber ntau siv los ua laxative. Vim tias nws yog cov fiber ntau soluble, nws tuaj yeem dhau los ntawm lub plab zom mov yam tsis tau tawg tag lossis nqus.

Nws nqus dej thiab dhau los ua cov nplaum nplaum uas muaj txiaj ntsig rau cem quav, raws plab, ntshav qab zib, ntshav siab, roj cholesterol thiab poob phaus.

Psyllium yog dab tsi?

psylliumyog ib qho fiber ntau soluble tau los ntawm cov noob ntawm Plantago ovata, ib tsob nroj feem ntau zus hauv Is Nrias teb.

Nws yog siv raws li kev noj haus ntxiv thiab feem ntau muaj nyob rau hauv daim ntawv ntawm cov plhaub, granules, capsules los yog hmoov.

Psyllium huskyog fiber ntau ntxiv uas feem ntau siv los txo cem quav. Nws yog cov khoom tseem ceeb hauv Metamucil.

Vim nws cov dej solubility zoo heev psylliumtuaj yeem nqus dej thiab dhau los ua cov tuab, nplaum nplaum uas tiv taus kev zom zaub mov hauv cov hnyuv.

Nws pab tswj kev tiv thaiv kev zom zaub mov, cov roj cholesterol siab, triglycerides thiab ntshav qab zib. Nws kuj pab kom poob phaus thiab relieves raws plab thiab cem quav.

Ntxiv mus, tsis zoo li lwm yam muaj zog fiber ntau qhov chaw psyllium zoo zam txim.

Vim li cas Psyllium Husk Ua?

Psyllium huskNws yog tsim los ntawm monosaccharides thiab polysaccharides xws li xylose thiab arabinose. Lawv raug hu ua arabinoxylan thiab psyllium huskLawv tsim ntau tshaj 60% ntawm nws qhov hnyav.

Cov tawv ntoo muaj cov roj yam tseem ceeb xws li linolenic acid, linoleic acid, oleic acid, palmitic acid, lauric acid, erucic acid thiab stearic acid. Nws tseem yog ib lub reservoir ntawm aromatic amino acids.

Kuj ceeb tias, psyllium huskNws yog nplua nuj nyob rau hauv phytochemicals xws li alkaloids, terpenoids, saponins, tannins thiab glycosides. Nws kuj muaj cov triterpenes tshwj xeeb xws li narasin, ginsenoside, thiab periandrin.

metabolites xws li sarmentin, purmorphamin, tapentadol, zolmitriptan thiab withaperuvin, Psyllium husk extractsNws tau raug piav nyob rau hauv cov tshuaj thiab tau muab nws ntau yam nutraceutical zog.

Psyllium huskNws paub tias muaj txiaj ntsig zoo rau lub plawv noj qab haus huv thiab qib roj cholesterol. Kev tshawb fawb, psyllium husk tau pom tias fiber ntau muaj kev nyab xeeb, tiv taus zoo, thiab txhim kho glycemic tswj rau cov neeg mob ntshav qab zib. 

Tsis zoo li stimulant laxatives, psyllium Nws yog mos thiab tsis quav ntsej. Psyllium huskCov khoom noj muaj fiber ntau pom hauv cov zaub mov yuav pab tau cov mob hauv qab no:

- Mob qog noj ntshav

- mob plab

- cem quav

- Mob ntshav qab zib

- Mob plab

- Diverticulosis

- hemorrhoids

- Mob plawv

- ntshav siab

- Irritable plob tsis so tswj syndrome

- Lub raum pob zeb

- Kev rog rog

- Mob plab

- PMS

Psyllium Husk Nutrition Value

ib tablespoon tag nrho cov psyllium husk Nws muaj cov as-ham hauv qab no:

18 calorie ntau ntau

0 gram ntawm cov protein

0 g yog '

4 g ntawm carbohydrates

3,5 grams ntawm fiber

5 milligrams ntawm sodium

0.9 milligrams hlau (5 feem pua ​​DV)

Psyllium thiab Psyllium Bark Benefits

Relieves cem quav

psylliumsiv los ua cov quav ua laxative. Nws ua haujlwm los ntawm kev nce qhov loj ntawm cov quav thiab yog li ntawd cem quav pab daws.

Nws ua haujlwm los ntawm kev khi rau ib feem ntawm cov zaub mov digested uas pib dhau los ntawm lub plab mus rau hauv cov hnyuv.

Nws mam li pab nqus dej, uas ua rau kom qhov loj thiab noo ntawm cov quav.

Ib txoj kev tshawb nrhiav pom 5.1 grams ob zaug ib hnub rau ob lub lis piam. psyllium qhia tau tias cov ntsiab lus dej thiab cov quav tuab thiab tag nrho cov plab hnyuv siab raum tau nce ntau hauv 170 tus neeg uas muaj cem quav.

Vim li no, psyllium tshuaj ntxiv Koj tuaj yeem tswj koj lub plab zom mov los ntawm kev siv nws.

Tej zaum yuav pab kho mob raws plab

Psyllium fiber ntauNws kuj tau pom tias ua rau raws plab. Nws ua qhov no los ntawm kev ua kom lub thickness ntawm cov quav thiab ua raws li cov dej-absorbent tshuaj uas slows nws txoj kev los ntawm txoj hnyuv.

Hauv ib txoj kev tshawb fawb, hauv 30 tus neeg mob qog noj ntshav tau txais kev kho hluav taws xob, psyllium husk txo qhov mob raws plab.

psylliumNtxiv nrog rau kev tiv thaiv cem quav, nws kuj tuaj yeem txo cov kab mob raws plab, tswj kev zom plab yog tias koj muaj teeb meem.

Ntsuas cov ntshav qab zib

Fiber supplementation tau pom tias tswj glycemic teb ntawm noj mov thiab txo qis insulin thiab ntshav qab zib. Qhov no yog tshwj xeeb psyllium Qhov no siv rau cov dej-soluble fibers xws li

Tiag tiag, psylliumNws ua haujlwm zoo dua li lwm cov fibers xws li bran. Qhov no yog vim gel-forming fibers tuaj yeem ua rau qeeb ntawm kev zom zaub mov, uas pab tswj cov ntshav qab zib.

Ib txoj kev tshawb fawb ntawm 56 tus txiv neej muaj ntshav qab zib tau muab 5.1 grams ob zaug ib hnub rau yim lub lis piam. psyllium kho nrog. Cov ntshav qab zib txhua hnub tau txo qis los ntawm 11%.

Hauv lwm txoj kev tshawb fawb hauv cov neeg mob ntshav qab zib hom 2, kev noj tshuaj ntau dua txhua hnub (tsib grams noj peb zaug ib hnub) rau rau lub lis piam ua rau txo qis ntshav qab zib 29% hauv thawj ob lub lis piam.

psylliumNws raug pom zoo kom noj nrog zaub mov es tsis yog ntawm nws tus kheej kom muaj txiaj ntsig zoo rau cov ntshav qab zib, vim tias nws tuaj yeem ua rau qeeb qeeb ntawm kev zom zaub mov.

Ib koob tshuaj txhua hnub yam tsawg kawg 10,2 grams yog xav kom txo cov ntshav qab zib.

Txo cov roj cholesterol

psylliumtuaj yeem khi rau fatty thiab bile acids, ua rau lawv tawm ntawm lub cev.

Hauv cov txheej txheem no hloov cov kua tsib acids uas ploj lawm, lub siab siv cov roj cholesterol los tsim ntau dua. Yog li ntawd, cov roj (cholesterol) hauv cov ntshav txo qis.

Ib txoj kev tshawb nrhiav pom 40 grams tauj ib hnub rau 15 hnub. psyllium qhia txog kev nce hauv cov kua tsib acid synthesis thiab txo qis hauv LDL ("phem") cholesterol hauv 20 tus neeg kho nrog

Hauv lwm txoj kev tshawb fawb, 47 tus neeg koom nrog noj qab haus huv tau ntsib 6% txo qis LDL roj cholesterol los ntawm kev noj 6 grams txhua hnub rau rau lub lis piam.

Tsis tas li, psyllium Nws tuaj yeem pab nce qib HDL ("zoo") cov roj cholesterol.

Piv txwv li, noj 5,1 grams ob zaug ib hnub rau yim lub lis piam ua rau txo qis tag nrho thiab LDL roj cholesterol nrog rau kev nce qib HDL hauv 2 tus neeg mob ntshav qab zib hom 49.

Muaj txiaj ntsig rau lub siab

psyllium Kev noj cov dej-soluble fibers xws li ntshav triglycerides, ntshav siab thiab mob plawv tuaj yeem txo qhov kev pheej hmoo.

Ib txoj kev tshawb fawb tau lees paub tias 5 grams ntawm psyllium peb zaug ib hnub twg rau rau lub lis piam txo qis triglycerides los ntawm 26% piv rau cov placebo.

Ntxiv mus, hauv 2 tus neeg mob uas muaj ntshav qab zib hom 40, qib triglyceride psyllium fiber ntau txo qis heev tom qab ob lub hlis ntawm kev kho mob nrog

Thaum kawg, lwm txoj kev tshawb fawb 12-lub lim tiam hauv cov neeg rog rog tau pom tias qhov koob tshuaj txhua hnub ntawm 7 grams ua rau muaj xya feem pua ​​​​ntawm cov ntshav siab hauv thawj rau lub lis piam ntawm kev kho mob.

Nws muaj cov teebmeem prebiotic

Prebiotics, yog cov tsis-digestible compounds uas txhawb cov kab mob plab thiab pab lawv loj hlob. psyllium fiber ntau xav tias muaj cov teebmeem prebiotic.

psyllium Txawm hais tias me ntsis resistant rau fermentation, psyllium fiber ntauIb feem me me ntawm cov poov xab tuaj yeem fermented los ntawm cov kab mob hauv plab. Qhov kev fermentation no tuaj yeem tsim cov saw luv fatty acids (SCFA), uas tau txuas rau cov txiaj ntsig kev noj qab haus huv.

Ib txoj kev tshawb fawb tau pom tias 12 grams ntawm SCFA ob zaug ib hnub twg rau 10 lub hlis nce kev tsim cov butyrate.

Tsis tas li ntawd, vim tias nws ferments qeeb dua lwm cov fibers, nws tsis ua rau muaj roj thiab plab zom mov.

Tiag tiag rau plaub lub hlis psyllium Kev kho mob nrog UC pab txo cov tsos mob ntawm plab zom mov los ntawm 69% hauv cov neeg mob ulcerative colitis (UC).

psyllium thiab kev sib xyaw ua ke ntawm probiotics zoo li tshwj xeeb hauv kev kho mob ulcerative colitis thiab Crohn tus kab mob.

Tswj ntshav qab zib thiab hyperglycemia

Ntau qhov kev tshawb fawb tau pom tias muaj txiaj ntsig ntawm kev noj zaub mov fiber ntau ntawm hom 2 mob ntshav qab zib. Psyllium huskNws yog ib qho ntawm cov khoom siv fiber ntau uas tuaj yeem tiv thaiv hyperglycemic thiab antidiabetic teebmeem.

txog 10 g ib hnub twg psyllium huskKev tswj hwm qhov ncauj txo cov ntshav qab zib, ua kom cov tshuaj insulin rhiab heev, thiab txhim kho glycemic tswj hauv lub cev.

Psyllium huskNws yog hypothesized tias cov tshuaj no tuaj yeem hloov txoj hnyuv motility kom nce qhov nqus ntawm cov tshuaj tiv thaiv kab mob lossis lwm yam tshuaj.

Tiv thaiv txoj hnyuv thiab excretory system

Psyllium huskNws muaj peev xwm zoo heev los tiv thaiv cov hnyuv mucosa. Vim muaj peev xwm ntawm cov fiber ntau no los kho cov organic thiab inorganic tshuaj, lawv nqus los ntawm cov plab hnyuv hlwb qeeb, txo qis lossis txawm tias inhibited (ib yam li kev tiv thaiv kab mob khaub thuas).

Pab kom poob phaus

Tsim cov viscous compounds psyllium Fiber tuaj yeem pab tswj kev qab los noj mov thiab poob phaus.

Hauv ib txoj kev tshawb fawb, 12 tus neeg noj qab haus huv tau muab 10.8 grams ua ntej noj mov. psyllium noj.

Muaj kev qeeb hauv plab hnyuv tom qab peb teev tom qab noj mov thiab ntev satiety rau XNUMX teev tom qab noj mov.

Lwm txoj kev tshawb fawb tau tshawb xyuas qhov cuam tshuam ntawm 20 gram koob tshuaj hauv ob tus neeg noj qab haus huv. Ib koob tau noj peb teev ua ntej noj mov, thaum lwm koob tau noj ua ntej noj mov.

Cov txiaj ntsig tau pom muaj kev xav ntau ntxiv ntawm satiety thiab muaj kev xav ntau ntxiv ntawm satiety ib teev tom qab noj mov piv rau cov placebo. pom qhov txo qis ntawm cov rog tag nrho hauv ib hnub.

Psyllium fiber ntauNws tsub kom satiety, ua ib tug laxative, txhim kho lipid profile, txo cov roj cholesterol, txhim kho cov piam thaj homeostasis, txo cov ntshav qab zib, pab kho cov kab mob metabolic thiab tag nrho cov khoom no yog cov khoom tseem ceeb tshaj plaws uas tuaj yeem pab tsis muaj zog.

Dab tsi yog Psyllium Harms?

psylliumNws yog zoo zam los ntawm cov neeg feem coob.

Cov koob tshuaj 5-10 grams peb zaug ib hnub twg tsis ua rau muaj kev phiv loj heev. Txawm li cas los xij, qee qhov cramping, roj, lossis tsam plab tuaj yeem tshwm sim.

Tsis tas li, psyllium Tej zaum yuav ncua kev nqus ntawm qee cov tshuaj. Yog li ntawd, nws tsis pom zoo siv nrog lwm cov tshuaj.

Txawm hais tias tsis tshua muaj, qee qhov kev ua xua xws li pob khaus, khaus lossis ua tsis taus pa psyllium fiber ntautuaj yeem tshwm sim los ntawm kev noj

Psyllium huskTxij li cov fiber hauv nws absorbs dej, psyllium khoomNco ntsoov haus dej kom txaus thaum noj cov tshuaj no kom koj lub plab zom mov zoo hydrated. 

Qee lub sij hawm noj fiber ntau ntau yam tsis tau haus dej txaus tuaj yeem ua rau plab zom mov, yog li kev haus dej nrog rau kev noj fiber ntau yog qhov tseem ceeb.

Ntau dhau kom poob phaus sai psyllium husk Kev haus nws tuaj yeem ua rau raws plab, tsam plab thiab mob plab hauv ob sab phlu.

Yuav Siv Psyllium li cas

Psyllium tuaj yeem noj ib hnub ib zaug hauv koob tshuaj 5-10 grams nrog zaub mov.

Nws yog ib qho tseem ceeb kom coj nws nrog dej thiab tom qab ntawd haus dej tsis tu ncua txhua hnub.

Raws li ib qho tshuaj laxative ntxiv, 5 grams peb zaug hauv ib hnub nrog ib khob dej feem ntau pom zoo ua qhov pib. Qhov no tuaj yeem nce ntxiv raws li kev zam.

Nws yog qhov zoo tshaj los ua raws li cov lus qhia ntau npaum li cas ntawm lub ntim.

Dab tsi yog qhov kev pom zoo ua haujlwm ntawm tag nrho psyllium husk?

Rau cov neeg laus thiab cov menyuam yaus hnub nyoog qis dua 12 xyoos, 1 tablespoon yog tov rau hauv cov kua uas koj xaiv (dej, kua txiv, mis nyuj, thiab lwm yam) 3-1 zaug hauv ib hnub.

Pom zoo rau cov menyuam yaus hnub nyoog 6-12 xyoos psyllium husk Qhov koob tshuaj yog 1 teaspoon 1-3 zaug ib hnub twg.

Dab tsi yog qhov kev pom zoo ua haujlwm ntawm psyllium husk hmoov?

Rau cov neeg laus thiab cov menyuam yaus hnub nyoog qis dua 12 xyoos, 1 teaspoon yog tov rau hauv cov kua uas koj xaiv 1-3 zaug hauv ib hnub.

Pom zoo rau cov menyuam yaus hnub nyoog 6-12 xyoos psyllium husk hmoov ntau npaum, ib nrab ib teaspoon 1-3 zaug ib hnub twg.

Dab tsi yuav tsum tau txiav txim siab thaum siv Psyllium?

- Psyllium huskXyuas seb koj puas ua xua rau nws.

- Tsis txhob haus yog tias koj cev xeeb tub lossis muaj kab mob raum.

- Pib nrog koob tshuaj tsawg heev (ib nrab ib teaspoon nrog ib khob dej).

- Nco ntsoov nrog kws kho mob ua ntej noj cov tshuaj laxative kom poob phaus.

Koj puas tau siv psyllium? Koj siv nws rau dab tsi? Koj puas pom qhov txiaj ntsig? Koj tuaj yeem pab peb los ntawm kev tawm tswv yim.