Yintoni iPsyllium, yenza ntoni? Iingenelo kunye neeNgozi

I-Psylliumluhlobo lwefiber olusetyenziswa njenge laxative. Ngenxa yokuba i-fiber e-soluble, inokudlula kwi-digestive tract ngaphandle kokuphulwa ngokupheleleyo okanye ukufunxa.

Ifunxa amanzi kwaye ibe yinto encangathi enceda ukuqhina, urhudo, iswekile yegazi, uxinzelelo lwegazi, i-cholesterol kunye nokuncipha komzimba.

Yintoni iPsyllium?

I-Psylliumlusinga olunyibilikayo olufumaneka kwimbewu yePlantago ovata, isityalo esilinywa kakhulu eIndiya.

Isetyenziswa njengesongezelelo sokutya kwaye idla ngokufumaneka ngohlobo lweegobolondo, iigranules, iicapsules okanye umgubo.

I-Psyllium husksisongezelelo sefayibha esisetyenziswa kakhulu ukunciphisa ukuqhinwa. Yeyona nto iphambili esebenzayo kwiMetamucil.

Ngenxa yokunyibilika kwayo kakuhle emanzini iglasiinokufunxa amanzi kwaye ibe yimbumba engqindilili, encangathi ekwaziyo ukumelana nokwetyisa kwithumbu elincinane.

Inceda ukulawula ukuchasana nokugaya, i-cholesterol ephezulu, i-triglycerides kunye namanqanaba eswekile yegazi. Ikwanceda ekulahlekeni kobunzima kwaye ikhulula urhudo kunye nokuqhinwa.

Ngaphezu koko, ngokungafaniyo neminye imithombo eyomeleleyo yefiber iglasi inyamezeleke kakuhle.

Kutheni iPsyllium Husk Yenziwe?

I-Psyllium huskYenziwe kwi-monosaccharides kunye ne-polysaccharides ezifana ne-xylose kunye ne-arabinose. Ngokudibeneyo zibizwa ngokuba yi-arabinoxylan kunye i-psyllium huskBenza ngaphezu kwe-60% yobunzima bayo.

Ixolo liqulethe ioli efunekayo njenge-linolenic acid, i-linoleic acid, i-oleic acid, i-palmitic acid, i-lauric acid, i-erucic acid kunye ne-stearic acid. Ikwanguvimba weeamino acids ezinevumba elimnandi.

Okothusayo kukuba, i-psyllium huskIsityebi kwii-phytochemicals ezifana ne-alkaloids, i-terpenoids, i-saponins, i-tannins kunye ne-glycosides. Ikwaqulethe ii-triterpenes ezizodwa ezifana ne-narasin, i-ginsenoside, kunye ne-periandrin.

I-metabolites efana ne-sarmentin, i-purmorphamine, i-tapentadol, i-zolmitriptan kunye ne-aperuvin; i-psyllium husk extractsIchazwe kumayeza kwaye inike iipropathi ezahlukeneyo zezondlo.

I-Psyllium huskKuyaziwa ukuba nemiphumo emihle kwimpilo yentliziyo kunye namanqanaba e-cholesterol. Izifundo, i-psyllium husk ibonise ukuba i-fiber ikhuselekile, inyamezeleke kakuhle, kwaye iphucula ulawulo lwe-glycemic kubantu abanesifo sikashukela. 

Ngokungafaniyo ne-laxatives evuselelayo, iglasi Ithambile kwaye ayikhoboki. I-Psyllium huskIfiber yokutya efumaneka ekutyeni inokunceda ezi meko zilandelayo:

– Umhlaza

– isifo sokudumba

– Ukuqunjelwa

- Isifo seswekile

- Urhudo

– Diverticulosis

– hemorrhoids

- Isifo sentliziyo

– uxinzelelo lwegazi

- I-Irritable bowel syndrome

- Ilitye lezintso

- Ukutyeba

- Isilonda

-PMS

Psyllium Husk Nutritional Ixabiso

icephe bonke i-psyllium husk Inezakha mzimba zilandelayo:

18 iikhalori

Iprotheni yegram ye-0

0 grams amafutha

4 grams zecarbohydrates

3,5 grams zefiber

I-5 milligrams yesodium

0.9 milligrams yentsimbi (5 pesenti DV)

I-Psyllium kunye ne-Psyllium Bark Benefits

Iphelisa ukuqhina

I-Psylliumisetyenziswe njengesitulo esenza i-laxative. Isebenza ngokwandisa ubungakanani besitulo kwaye ngoko ukuqhinwa inceda ukunciphisa.

Isebenza ngokuzibophelela ekutyeni okugayiweyo okudlulayo ekuqaleni ukusuka esiswini ukuya emathunjini amancinci.

Emva koko inceda ukufunxa amanzi, okwandisa ubungakanani kunye nokufuma kwesitulo.

Olunye uphando lubonise i-5.1 grams kabini ngosuku kwiiveki ezimbini. iglasi ibonise ukuba umthamo wamanzi kunye nobukhulu be-stool kunye nenani elipheleleyo lokuhamba kwamathumbu liye landa kakhulu kubantu abangama-170 abanokuqhina okungapheliyo.

Ngoko ke, izongezo ze-psyllium Ungalawula ukuhamba kwamathumbu akho ngokuyisebenzisa.

Inganceda ukunyanga urhudo

I-Psyllium fiberKwakhona kuye kwaboniswa ukuba kubangele isifo sohudo. Ikwenza oku ngokwandisa ubukhulu besitulo kwaye isebenze njengento efunxa amanzi ecothisa ukudlula kwayo kwikholoni.

Kolunye uphononongo, kwizigulana zomhlaza ezingama-30 ezifumana unyango lweradiation, i-psyllium husk kunciphisa iziganeko zorhudo.

I-PsylliumKanye nokuthintela ukuqhina, kunokunciphisa urhudo, ukulawula ukuhamba kwamathumbu ukuba uneengxaki.

Ilinganisa amanqanaba eswekile yegazi

I-Fiber supplementation ibonakaliswe ukulawula impendulo ye-glycemic kwisidlo kunye ne-insulin ephantsi kunye namazinga eshukela egazi. Oku ngokukodwa iglasi Oku kusebenza kwiintsinga ezinyibilikayo emanzini ezifana

Ngokwenene, iglasiIsebenza ngcono kunezinye iintsinga ezifana nebran. Oku kungenxa yokuba iintsinga ezenza ijeli zinokucothisa ukucolwa kokutya, nto leyo enceda ukulawula amanqanaba eswekile yegazi.

Olunye uphando lwamadoda angama-56 anesifo seswekile anike i-5.1 grams kabini ngosuku kwiiveki ezisibhozo. iglasi baphathwe nge. Amanqanaba eswekile yemihla ngemihla ehle nge-11%.

Kwesinye isifundo kubantu abanesifo sikashukela sohlobo lwe-2, i-dose ephezulu yemihla ngemihla (iigremu ezintlanu ezisetyenzisiweyo kathathu imihla ngemihla) kwiiveki ezintandathu zaphumela ekunciphiseni kwe-29% kwiqondo leshukela legazi kwiiveki ezimbini zokuqala.

I-PsylliumKucetyiswa ukuba kuthathwe ngokutya kunokuba ibe nefuthe elikhulu kumanqanaba eswekile yegazi, njengoko inokucothisa ukucolwa kokutya.

I-dose yemihla ngemihla ubuncinane ye-10,2 grams icingelwa ukunciphisa amanqanaba eswekile yegazi.

Yehlisa amanqanaba e-cholesterol

I-Psylliuminokubophelela kumafutha kunye ne-bile acids, ikhulise ukukhutshelwa kwayo emzimbeni.

Kule nkqubo yokubuyisela iiasidi zenyongo ezilahlekileyo, isibindi sisebenzisa i<em>cholesterol ukuze sivelise engakumbi. Ngenxa yoko, amanqanaba e-cholesterol egazini ayancipha.

Olunye uphando lubonise i-40 grams ngosuku ngeentsuku ze-15. iglasi ingxelo yokonyuka kwe-bile acid synthesis kunye nokuncipha kwe-cholesterol ye-LDL ("embi") kubantu abangama-20 abaphathwa ngayo.

Kwesinye isifundo, abathathi-nxaxheba be-47 abanempilo bafumana i-6% yokunciphisa i-cholesterol ye-LDL ngokuthatha i-6 grams ngosuku ngalunye kwiiveki ezintandathu.

Kwakhona, iglasi Inokukunceda ukwandisa i-HDL ("elungileyo") amanqanaba e-cholesterol.

Ngokomzekelo, ukuthatha i-5,1 grams kabini imihla ngemihla kwiiveki ezisibhozo kubangele ukunciphisa i-cholesterol epheleleyo kunye ne-LDL kunye nokunyuka kwamanqanaba e-HDL kwizigulane ze-2 ezine-49 yeswekile.

Iluncedo kwintliziyo

I-Psyllium Ukusetyenziswa kweefiber ezinyibilikayo emanzini ezifana ne-triglycerides yegazi, uxinzelelo lwegazi kunye isifo sentliziyo inokunciphisa umngcipheko.

Olunye uphando luqinisekisile ukuba i-5 grams ye-psyllium kathathu imihla ngemihla kwiiveki ezintandathu zehlisa i-triglycerides ngama-26% xa kuthelekiswa ne-placebo.

Ngaphezu koko, kwizigulane ezingama-2 ezinesifo sikashukela sohlobo lwe-40, amanqanaba e-triglyceride i-psyllium fiber yehla kakhulu emva kweenyanga ezimbini zonyango nge

Ekugqibeleni, olunye uphando lweeveki ze-12 kubantu abatyebileyo lubonise ukuba i-dose yemihla ngemihla ye-7 grams ibangele ukuncipha kweepesenti ezisixhenxe kuxinzelelo lwegazi kwiiveki ezintandathu zokuqala zonyango.

Ineziphumo ze-prebiotic

Prebiotics, ziikhompawundi ezingatyibilikiyo ezondla iibhaktheriya zamathumbu kwaye zibancede bakhule. I-Psyllium Ifiber icingelwa ukuba ineziphumo ze-prebiotic.

I-Psyllium Nangona imelana noko kubiliswa, i-psyllium fiberInxalenye encinci yegwele inokuvundiswa yintsholongwane yamathumbu. Le fermentation inokuvelisa i-short-chain fatty acids (SCFA), eziye zadibaniswa neenzuzo zempilo.

Olunye uphando lubonise ukuba i-12 grams ye-SCFA kabini imihla ngemihla kwiinyanga ze-10 yonyusa imveliso ye-butyrate.

Kwakhona, ngenxa yokuba ibila kancinci kunezinye iintsinga, ayinyusi igesi kunye nokungakhululeki komehluko.

Ngokwenene iinyanga ezine iglasi Unyango nge-UC luncede ukunciphisa iimpawu zokugaya ukutya ngama-69% kwizigulane ezine-ulcerative colitis (UC).

I-Psyllium kunye nendibaniselwano yeprobiotics ibonakala isebenza ngokukodwa ekunyangeni i-ulcerative colitis kunye nesifo sikaCrohn.

Ilawula isifo seswekile kunye ne-hyperglycemia

Izifundo ezininzi zibonise umphumo we-fiber yokutya kwi-2 yeswekile. I-Psyllium huskNgomnye wemithombo yefiber ebonisa i-anti-hyperglycemic kunye ne-antidiabetic effects.

malunga ne-10 g ngosuku i-psyllium huskUkulawulwa komlomo kunciphisa amanqanaba eswekile yegazi, kwandisa uvakalelo lwe-insulin, kunye nokuphucula ulawulo lwe-glycemic emzimbeni.

I-Psyllium huskKucingelwa ukuba eli yeza linokuguqula ukuhamba kwamathumbu ukunyusa ukufunxa kwe-antidiabetic okanye nayiphi na ichiza.

Ikhusela amathumbu kunye nenkqubo yokukhupha

I-Psyllium huskInekhono elihle kakhulu lokukhusela i-mucosa yamathumbu. Ngenxa yesakhono sale fayibha ukulungisa izinto eziphilayo kunye ne-inorganic, ukufunxwa kwazo ngeeseli zamathumbu kulibaziseka, kuncitshiswe okanye kuthintelwe (njengendlela yokukhusela umkhuhlane).

Inceda ukunciphisa umzimba

Ukwenza iikhompawundi ze-viscous iglasi I-Fiber inokunceda ekulawuleni ukutya kunye nokunciphisa umzimba.

Kolunye uphononongo, abathathi-nxaxheba abasempilweni be-12 banike i-10.8 grams ngaphambi nje kokutya. iglasi idliwe.

Kwakukho ukulibaziseka ekukhupheni isisu emva kweyure yesithathu emva kokutya kunye nokuhlutha ixesha elide kwiiyure ezintandathu emva kokutya.

Olunye uphando luphande imiphumo ye-20 gram dose kubathathi-nxaxheba ababini abaphilileyo. Idosi enye yayidliwe kwiiyure ezintathu ngaphambi kokutya, ngelixa enye idosi yayidliwe ngaphambi nje kokutya.

Iziphumo zabonisa iimvakalelo ezongeziweyo zokuhlutha kunye nokunyuka kweemvakalelo zokuhlutha iyure enye emva kokutya xa kuthelekiswa ne-placebo. ubonise ukuncipha kokuthathwa kwamafutha imini yonke.

I-Psyllium fiberYandisa ukuhlutha, isebenza njenge-laxative, iphucula iprofayili ye-lipid, inciphisa i-cholesterol, iphucula i-glucose homeostasis, inciphisa iswekile yegazi, inceda ukunyanga isifo se-metabolic syndrome, kwaye zonke ezi zakhiwo ziyimpawu ezibalulekileyo ezinokunceda ubuthathaka.

Ziziphi iingozi zePsyllium?

I-PsylliumInyamezeleka kakuhle ngabantu abaninzi.

Imilinganiselo ye-5-10 grams kathathu ngosuku ayibangeli iziphumo ezibi kakhulu. Nangona kunjalo, ezinye i-cramping, igesi, okanye ukuqunjelwa kunokuthi kwenzeke.

Kwakhona, iglasi Unokulibazisa ukufunxwa kwamanye amachiza. Ngoko ke, ukusetyenziswa kwayo kunye nezinye iziyobisi akukhuthazwa.

Nangona kunqabile, ezinye iziphumo zokwaliwa ezifana nerhashalala, ukurhawuzelelwa okanye ukuphefumla kancinci i-psyllium fiberinokwenzeka ngenxa yokuthatha

I-Psyllium huskEkubeni ifayibha ekuyo ifunxa amanzi, iimveliso ze-psylliumQinisekisa ukuba usele amanzi aneleyo ngelixa uthatha eli yeza ukwenzela ukuba inkqubo yakho yokugaya i-hydrated ngokufanelekileyo. 

Ngamanye amaxesha ukusebenzisa i-fiber eninzi ngaphandle kokusela amanzi aneleyo kunokubangela ukuphazamiseka kokugaya ukutya, ngoko ke ukuthathwa kwamanzi kunye ne-fiber intake kubalulekile.

Kakhulu ukuba unciphise umzimba ngokukhawuleza i-psyllium husk Ukuwusebenzisa kunokubangela isifo sohudo, ukuqunjelwa kunye nokuvuvukala kwesisu esiswini.

Uyisebenzisa njani iPsyllium

I-Psyllium ingadliwa kanye ngosuku kwiidosi ze-5-10 grams kunye nokutya.

Kubalulekile ukuyithatha kunye namanzi kwaye emva koko usele amanzi rhoqo imini yonke.

Njengesongezelelo se-laxative eninzi, i-5 grams kathathu ngemini kunye neglasi yamanzi idla ngokucetyiswa njengesiqalo. Oku kunokunyuka ngokuthe ngcembe njengoko kunyanyezelwe.

Kungcono ukulandela imiyalelo yedosi kwipakethe.

Loluphi uhlobo olucetyiswayo lokunikwa kwe-psyllium husk epheleleyo?

Kubantu abadala kunye nabantwana abangaphezu kweminyaka eyi-12 ubudala, i-tablespoon ye-1 ixutywe kulwelo olukhethileyo (amanzi, ijusi, ubisi, njl.) 3-1 ngosuku.

Icetyiswa kubantwana abaneminyaka eyi-6-12 ubudala i-psyllium husk I-dose i-1 ithispoon amaxesha angama-1-3 ngosuku.

Yeyiphi into eqhelekileyo ekucetyiswa ukuba yenziwe nge-psyllium husk powder?

Kubantu abadala kunye nabantwana abangaphezu kwe-12, i-teaspoon e-1 ixutywe kulwelo olukhethileyo 1-3 amaxesha ngosuku.

Icetyiswa kubantwana abaneminyaka eyi-6-12 ubudala umthamo we-psyllium husk powder, isiqingatha se-teaspoon amaxesha 1-3 ngosuku.

Yintoni ekufuneka ithathelwe ingqalelo ngelixa usebenzisa iPsyllium?

- I-Psyllium huskJonga ukuba uyadinwa na kuyo.

-Ungadli xa ukhulelwe okanye unesifo sezintso.

– Qala ngedosi ephantsi kakhulu (isiqingatha itispuni ngeglasi yamanzi).

– Soloko udibana nogqirha phambi kokuba uthathe nayiphi na i-laxative ukuze unciphise umzimba.

Ngaba ukhe wasebenzisa i-psyllium? Uyisebenzisele ntoni? Uyibonile inzuzo? Ungasinceda ngokushiya izimvo.