Chii chinonzi Psyllium, Chinoitei? Benefits uye Kukuvadza

psylliumimhando yefiber inoshandiswa selaxative. Nekuda kwekuti iyo inonyungudika fiber, inogona kupfuura nemudumbu rekudya pasina kuputswa zvachose kana kubatwa.

Inotora mvura uye inova musanganiswa unonamira unobatsira mudumbu, manyoka, shuga yeropa, BP, cholesterol uye kupera uremu.

Chii chinonzi Psyllium?

psylliumis a soluble fiber inowanikwa kubva kumbeu dzePlantago ovata, chirimwa chinorimwa zvakanyanya kuIndia.

Inoshandiswa sechikafu chekuwedzera uye inowanzowanikwa mumhando yematehwe, granules, capsules kana hupfu.

Psyllium huskiyo fiber supplement inonyanya kushandiswa kuderedza kuvimbiswa. Icho chinhu chikuru chinoshanda muMetamucil.

Nekuda kwekunakisa kunyungudika kwemvura psylliuminogona kusveta mvura uye kuva mukomboni wakakora, unonamira usingagayike muura mudiki.

Inobatsira kudzora kurwisa kugaya, high cholesterol, triglycerides uye mazinga eshuga yeropa. Inobatsirawo mukuderedza uremu uye inobvisa manyoka uye kuvimbiswa.

Uyezve, kusiyana nemamwe akasimba fiber masosi psyllium zvakanaka kushivirira.

Sei Psyllium Husk Yakagadzirwa?

Psyllium huskInogadzirwa kubva kumamonosaccharides uye polysaccharides senge xylose uye arabinose. Ivo pamwe chete vanonzi arabinoxylan uye psyllium huskVanoita zvinopfuura 60% yehuremu hwayo.

Iyo bark ine mafuta anokosha akadai se linolenic acid, linoleic acid, oleic acid, palmitic acid, lauric acid, erucic acid uye stearic acid. Iri zvakare dura reanonhuwirira amino acids.

Zvinoshamisa, psyllium huskYakapfuma mune phytochemicals senge alkaloids, terpenoids, saponins, tannins uye glycosides. Iyo ine zvakare yakasarudzika triterpenes senge narasin, ginsenoside, uye periandrin.

Metabolites akadai sarmentin, purmorphamine, tapentadol, zolmitriptan uye withaperuvin; psyllium husk extractsYakarondedzerwa mumishonga uye yakapa zvakasiyana-siyana zvinovaka muviri.

Psyllium huskIyo inozivikanwa kuva nemhedzisiro yakanaka pahutano hwemoyo uye cholesterol mazinga. Zvidzidzo, psyllium husk yakaratidza kuti fiber yakachengeteka, inobvumirwa zvakanaka, uye inovandudza glycemic control kune vanhu vane chirwere cheshuga. 

Kusiyana neanokurudzira laxatives, psyllium Zvinyoro uye hazvipindi muropa. Psyllium huskIyo fiber yekudya inowanikwa mukudya inogona kubatsira zvinotevera mamiriro:

– Gomarara

- colitis

– Kuzvimbirwa

- Chirwere cheshuga

- Diarrhea

- Diverticulosis

- hemorrhoids

- Chirwere chemoyo

- hypertension

- Irritable bowel syndrome

- Kidney ibwe

- Kufutisa

- Chironda

- PMS

Kukosha Kwekudya kwePsyllium Husk

chipunu zvose psyllium husk Iine zvinovaka muviri zvinotevera:

18 macalorie

0 gramu mapuroteni

0 magiramu emafuta

4 magiramu emacarbohydrates

3,5 magiramu efiber

5 milligrams ye sodium

0.9 milligrams esimbi (5 muzana DV)

Psyllium uye Psyllium Bark Benefits

Inobvisa kuvimbiswa

psylliuminoshandiswa sechituru chinoita laxative. Inoshanda nekuwedzera ukuru hwechigaro uye naizvozvo kuvimbiswa inobatsira kuderedza.

Inoshanda nekusunga kune chikamu chekudya chakagayiwa chinotanga kupfuura kubva mudumbu kuenda mudumbu diki.

Inobva yabatsira kutora mvura, iyo inowedzera hukuru uye hunyoro hwechigaro.

Chimwe chidzidzo chakaratidza 5.1 gramu kaviri pazuva kwemavhiki maviri. psyllium zvakaratidza kuti mvura inokwana uye ukobvu hwezvituru uye huwandu hwese hwekufamba ura hwakawedzera zvakanyanya muvanhu 170 vane chirwere chisingaperi chekuvhara.

Saka, psyllium zvinowedzera Iwe unogona kudzora mafambiro ako emukati nekuishandisa.

Inogona kubatsira kurapa manyoka

Psyllium fiberYakaratidzawo kukonzera manyoka. Inoita izvi nekuwedzera kukora kwechituru uye kuita sechinhu chinosveta mvura chinononotsa kufamba kwayo nemukoroni.

Mune imwe ongororo, muvarwere vekenza makumi matatu vari kurapwa neradiation, psyllium husk kuderedza kuitika kwemanyoka.

psylliumPamwe chete nekudzivirira kuvharwa, zvinogona zvakare kuderedza manyoka, kugadzirisa mafambiro kana uine matambudziko.

Inodzikamisa mazinga eshuga

Fiber supplementation yakaratidzwa kudzora mhinduro yeglycemic pakudya uye kuderedza insulin uye mazinga eshuga yeropa. Izvi zvakanyanya psyllium Izvi zvinoshanda kune-mvura-soluble fibers se

Chokwadi, psylliumInoshanda zviri nani kupfuura mamwe mafiibhi akaita sebran. Izvi zvinodaro nekuti gel-forming fibers inogona kunonoka kugayiwa kwechikafu, iyo inobatsira kugadzirisa mazinga eshuga.

Chimwe chidzidzo chevarume makumi mashanu nevatanhatu vane chirwere cheshuga vakapa 56 gramu kaviri pazuva kwemavhiki masere. psyllium kurapwa ne. Mwero yeshuga yezuva nezuva yakaderera ne11%.

Mune chimwe chidzidzo muvanhu vane chirwere cheshuga chechipiri, chiyero chepamusoro chezuva nezuva (magiramu mashanu anodyiwa katatu zuva nezuva) kwemavhiki matanhatu akakonzera kuderera kwe2% muhuwandu hwehuga mumavhiki maviri ekutanga.

psylliumInokurudzirwa kutorwa nechikafu pane kuti payo pachayo ive nehuwandu hwehuwandu hwehuga hweropa, sezvo inogona kuderedza kudyiwa kwezvokudya.

Chiyero chezuva nezuva cheanenge 10,2 gramu inofungidzirwa kuderedza mazinga ehuga.

Inoderedza cholesterol mazinga

psylliuminogona kusunga kune mafuta uye bile acids, kuwedzera kubuda kwavo kubva mumuviri.

Mukuita uku kutsiva bile acids yakarasika, chiropa chinoshandisa cholesterol kugadzira yakawanda. Somugumisiro, mazinga echolesterol muropa anoderera.

Chimwe chidzidzo chakaratidza magiramu gumi nemashanu pazuva kwemazuva makumi mana. psyllium yakashuma kuwedzera kwe bile acid synthesis uye kuderera kweLDL ("yakaipa") cholesterol muvanhu makumi maviri vanorapwa.

Mune imwe ongororo, 47 vatori vechikamu vane hutano vakawana kuderedzwa kwe6% muLDL cholesterol nekutora 6 gramu zuva rega rega kwemavhiki matanhatu.

Zvakare, psyllium Inogona kubatsira kuwedzera HDL ("yakanaka") cholesterol mazinga.

Semuenzaniso, kutora 5,1 gramu kaviri zuva nezuva kwemavhiki masere kwakaguma nekuderera kwehuwandu uye LDL cholesterol pamwe nekuwedzera kwemazinga eHDL muvarwere ve2 vane chirwere cheshuga chechipiri.

Inobatsira mwoyo

psyllium Kushandisa mvura-soluble fibers dzakadai seropa triglycerides, blood pressure uye chirwere chemoyo inogona kuderedza njodzi.

Imwe ongororo yakasimbisa kuti magiramu mashanu epsyllium katatu pazuva kwemavhiki matanhatu akadzikisa triglycerides ne5% zvichienzaniswa ne placebo.

Uyezve, muvarwere makumi mana vane Type 2 chirwere cheshuga, triglyceride mazinga psyllium fiber yakaderera zvakanyanya mushure memwedzi miviri yekurapwa ne

Pakupedzisira, kumwe kuongorora kwemavhiki gumi nemaviri muvanhu vakafuta kwakaratidza kuti chiyero chezuva nezuva che12 gramu chakakonzera kuderedzwa kwezvikamu zvinomwe kubva muzana muropa mukati memavhiki matanhatu ekutanga ekurapwa.

Iine prebiotic mhedzisiro

Prebiotics, masanganiswa asingagayike anovaka mabhakitiriya emudumbu uye anovabatsira kukura. psyllium fiber inofungidzirwa kuti ine prebiotic mhedzisiro.

psyllium Kunyangwe ichipokana nekuvirisa, psyllium fiberChikamu chiduku chembiriso chinogona kuviriswa nehutachiona hwemukati. Kuvirisa uku kunogona kuburitsa mapfupi-cheni fatty acids (SCFA), ayo akabatanidzwa kune hutano hunobatsira.

Chimwe chidzidzo chakaratidza kuti 12 gramu yeSCFA kaviri zuva nezuva kwemwedzi ye10 yakawedzera kugadzirwa kwebutyrate.

Zvakare, nekuti inovirisa zvishoma nezvishoma kupfuura mamwe ma fiber, haiwedzere gasi uye kusagadzikana kwekugaya.

Kwemwedzi mina psyllium Kurapa neUC kwakabatsira kuderedza zviratidzo zvekugaya ne69% muvarwere vane ulcerative colitis (UC).

psyllium uye kusanganiswa kweprobiotics kunoratidzika kunyanya kushanda mukurapa ulcerative colitis uye chirwere cheCrohn.

Inodzora chirwere cheshuga uye hyperglycemia

Zvidzidzo zvakawanda zvakaratidza maitiro ekudya fiber pane Type 2 chirwere cheshuga. Psyllium huskNdiyo imwe yefiber sources inoratidza anti-hyperglycemic uye antidiabetic mhedzisiro.

anenge 10 g pazuva psyllium huskOral administration inoderedza mazinga eshuga, inowedzera insulin senitivity, uye inovandudza glycemic control mumuviri.

Psyllium huskZvinofungidzirwa kuti mushonga uyu unogona kushandura intestinal motility kuti uwedzere kutorwa kweantidiabetic kana chero imwe mishonga.

Inodzivirira matumbo uye excretory system

Psyllium huskIyo ine yakanakisa kugona kuchengetedza intestinal mucosa. Nekuda kwekugona kweiyi fiber kugadzirisa organic uye inorganic zvinhu, kunyudzwa kwavo nemaseru emudumbu kunononoka, kuderedzwa kana kunyange kuvharwa (senge nzira yekudzivirira furu).

Inobatsira kuderedza uremu

Kugadzira viscous compounds psyllium Fiber inogona kubatsira nekudzora havi uye kuderedza uremu.

Mune kumwe kuongorora, vatori vechikamu gumi nevaviri vane hutano vakapa 12 magiramu vasati vadya. psyllium kudyiwa.

Pakave nekunonoka mukubuda kwegastric mushure meawa yechitatu mushure mekudya uye kuguta kwenguva refu maawa matanhatu mushure mekudya.

Imwe ongororo yakaongorora mhedzisiro ye20 giremu muyero mune vaviri vane hutano vatori vechikamu. Imwe dose yakapedzwa maawa matatu vasati vadya, nepo imwe yacho yakapedzwa nguva pfupi isati yadya.

Zvigumisiro zvakaratidza kuwedzera manzwiro ekuguta uye kuwedzera manzwiro ekugutsikana kweawa imwe mushure mekudya kuenzaniswa ne placebo. yakaratidza kuderera kwehuwandu hwemafuta ekudya zuva rose.

Psyllium fiberInowedzera satiety, inoshanda seyaxative, inovandudza lipid profile, inoderedza cholesterol, inovandudza glucose homeostasis, inoderedza shuga yeropa, inobatsira kurapa metabolic syndrome uye zvose izvi zvinhu ndizvo zvakakosha zvikuru zvinogona kubatsira kupera simba.

Chii chinonzi Psyllium Kukuvadza?

psylliumInoshivirirwa zvakanaka nevanhu vazhinji.

Mishonga ye5-10 gramu katatu pazuva haikonzeri migumisiro yakakomba. Nekudaro, kumwe kudzvanya, gasi, kana kuputika kunogona kuitika.

Zvakare, psyllium Inogona kunonoka kutorwa kweimwe mishonga. Nokudaro, kushandiswa kwayo nemimwe mishonga hakukurudzirwi.

Kunyangwe zvisingawanzo, mamwe maitiro allergic akadai semapundu, kuputika kana kupfupika kwekufema psyllium fiberzvinogona kuitika semugumisiro wekutora

Psyllium huskSezvo fiber iri mairi inotora mvura, psyllium zvigadzirwaIva nechokwadi chekunwa mvura yakakwana paunenge uchitora mushonga uyu kuitira kuti digestive system yako inyatso hydrated. 

Dzimwe nguva kushandisa fiber yakawandisa pasina kunwa mvura yakakwana kunogona kukonzera kusagadzikana kwekugaya, saka kunwa kwemvura pamwe nekudya kwefiber kwakakosha.

Kunyanya kuderedza uremu nekukurumidza psyllium husk Kuitora kunogona kukonzera manyoka, kuputika uye kuzvimba kwemukati wedumbu.

Maitiro ekushandisa Psyllium

Psyllium inogona kupedzwa kamwe chete pazuva mumiyero ye5-10 magiramu nekudya.

Zvakakosha kuitora nemvura uye wozonwa mvura nguva dzose zuva rose.

Sezvo yakawanda laxative supplement, 5 gramu katatu pazuva negirazi remvura inowanzokurudzirwa sekutanga. Izvi zvinogona kuwedzera zvishoma nezvishoma sezvinobvumirwa.

Zvakanakisisa kutevedzera mirairo yedosage papepa.

Ndeipi iyo yakajairika inokurudzirwa kushumirwa kweiyo psyllium husk?

Kune vakuru nevana vanopfuura makore gumi nemaviri, 12 punipuni inosanganiswa mumvura yaunosarudza (mvura, muto, mukaka, nezvimwewo) 1-3 kanomwe pazuva.

Inokurudzirwa kuvana vane makore 6-12 psyllium husk Muyero ndeye 1 teaspoon 1-3 kanomwe pazuva.

Chii chinowanzokurudzirwa kushandiswa kwe psyllium husk poda?

Kune vakuru nevana vanopfuura makore gumi nemaviri, 12 teaspoon inosanganiswa mumvura yaunosarudza 1-1 kanomwe pazuva.

Inokurudzirwa kuvana vane makore 6-12 psyllium husk poda dosage, hafu yepunipuni 1-3 kanomwe pazuva.

Chii Chinofanira Kufungwa Paunenge Uchishandisa Psyllium?

- Psyllium huskTarisa kana uine allergic kwairi.

- Usadye kana uine pamuviri kana uine chirwere cheitsvo.

– Tanga nemushonga wakaderera zvikuru (hafu yechipunu negirazi remvura).

- Gara uchibvunza chiremba usati watora chero laxative kuderedza uremu.

Wakamboshandisa psyllium here? Wakazvishandisirei? Waona kubatsira here? Unogona kutibatsira nekusiya mhinduro.