Iyini i-Psyllium, Yenzani? Izinzuzo Nezingozi

I-Psylliumluhlobo lwefiber olusetshenziswa njenge-laxative. Ngenxa yokuthi iyi-fiber encibilikayo, ingadlula emgudwini wokugaya ukudla ngaphandle kokuphulwa ngokuphelele noma ukumuncwa.

Imunca amanzi bese iba yinhlanganisela enamathelayo ezuzisa ukuqunjelwa, isifo sohudo, ushukela egazini, umfutho wegazi, i-cholesterol nokuncipha kwesisindo.

Iyini i-Psyllium?

I-Psylliumiwumucu oncibilikayo otholakala embewini ye-Plantago ovata, isitshalo esitshalwa kakhulu eNdiya.

Isetshenziswa njengesengezo sokudla futhi ngokuvamile itholakala ngesimo samagobolondo, ama-granules, amaphilisi noma impushana.

I-Psyllium huskiyi-fiber supplement esetshenziswa kakhulu ukunciphisa ukuqunjelwa. Kuyisithako esisebenzayo esiyinhloko ku-Metamucil.

Ngenxa yokuncibilika kahle kwamanzi umabhebhanaingamunca amanzi futhi ibe inhlanganisela ewugqinsi, enamathelayo ekwazi ukumelana nokugayeka kokudla emathunjini amancane.

Kuyasiza ukulawula ukumelana nokugaya, i-cholesterol ephezulu, i-triglycerides namazinga kashukela egazini. Kuyasiza futhi ekwehliseni isisindo futhi kuqede isifo sohudo nokuqunjelwa.

Ngaphezu kwalokho, ngokungafani neminye imithombo eqinile ye-fiber umabhebhana kubekezelelwe kahle.

Kungani I-Psyllium Husk Yenziwe?

I-Psyllium huskYenziwe ngama-monosaccharides nama-polysaccharides afana ne-xylose ne-arabinose. Ngokuhlangene zibizwa ngokuthi i-arabinoxylan futhi i-psyllium huskBenza ngaphezu kwama-60% wesisindo sawo.

Amagxolo aqukethe amafutha abalulekile njenge-linolenic acid, i-linoleic acid, i-oleic acid, i-palmitic acid, i-lauric acid, i-erucic acid ne-stearic acid. Futhi iyinqolobane yama-amino acid anephunga elimnandi.

Ngokumangalisayo, i-psyllium huskIcebile kumakhemikhali e-phytochemicals afana nama-alkaloids, ama-terpenoids, ama-saponins, ama-tannins nama-glycosides. Futhi iqukethe ama-triterpenes ahlukile afana ne-narasin, i-ginsenoside, ne-periandrin.

Ama-metabolites afana ne-sarmentin, i-purmorphamine, i-tapentadol, i-zolmitriptan ne-aperuvin, i-psyllium husk extractsIchazwe kwezokwelapha futhi inikeze izici ezihlukahlukene ze-nutraceutical.

I-Psyllium huskKuyaziwa ukuthi kunemiphumela emihle empilweni yenhliziyo namazinga e-cholesterol. Izifundo, i-psyllium husk ibonise ukuthi i-fiber iphephile, ibekezelelwa kahle, futhi ithuthukisa ukulawulwa kwe-glycemic kubantu abanesifo sikashukela. 

Ngokungafani nama-laxative avuselelayo, umabhebhana Imnene futhi ayilutheki. I-Psyllium huskI-fiber yokudla etholakala ekudleni ingasiza izimo ezilandelayo:

– Umdlavuza

- i-colitis

– Ukuqunjelwa

- Isifo sikashukela

- Uhudo

- I-Diverticulosis

- ama-hemorrhoids

- Isifo senhliziyo

- umfutho wegazi ophakeme

- I-Irritable bowel syndrome

- Itshe lezinso

- Ukukhuluphala ngokweqile

- Isilonda

- I-PMS

Ivelu Enomsoco Ye-Psyllium Husk

isipuni bonke i-psyllium husk Inezakhamzimba ezilandelayo:

18 kcal

0 gram amaprotheni

0 amagremu amafutha

4 amagremu ama-carbohydrate

3,5 amagremu we-fiber

5 milligrams sodium

0.9 milligrams yensimbi (5% DV)

Izinzuzo ze-Psyllium ne-Psyllium Bark

Ikhulula ukuqunjelwa

I-Psylliumesetshenziswa njengendle eyenza i-laxative. Isebenza ngokwandisa ubukhulu besitulo futhi ngenxa yalokho ukuqunjelwa kusiza ukunciphisa.

Isebenza ngokubophezela ekudleni okugayiwe kancane okusuka esiswini kuye emathunjini amancane.

Ibe isisiza ukumunca amanzi, okwandisa ubukhulu nomswakama wendle.

Ucwaningo olulodwa lwabonisa amagremu angu-5.1 kabili ngosuku amasonto amabili. umabhebhana yabonisa ukuthi okuqukethwe kwamanzi nokuqina kwendle kanye nenani eliphelele lokunyakaza kwamathumbu likhuphuke kakhulu kubantu abangu-170 abanokuqunjelwa okungapheli.

Ngakho, izidakamizwa ze-psyllium Ungakwazi ukulawula ukunyakaza kwakho kwamathumbu ngokuyisebenzisa.

Ingasiza ekwelapheni isifo sohudo

I-Psyllium fiberKuye kwabonakala futhi kubangela isifo sohudo. Lokhu ikwenza ngokwandisa ukushuba kwesitulo futhi isebenze njengento emunca amanzi ebambezela ukudlula kwayo kukholoni.

Kolunye ucwaningo, ezigulini zomdlavuza ezingama-30 ezelashwa ngemisebe, i-psyllium husk kwehlisa izinga lohudo.

I-PsylliumKanye nokuvimbela ukuqunjelwa, kunganciphisa nesifo sohudo, kulawule ukuphuma kwamathumbu uma unezinkinga.

Ibhalansisa amazinga kashukela egazini

Ukwengezwa kwe-fiber kukhonjisiwe ukulawula impendulo ye-glycemic ekudleni kanye ne-insulin ephansi kanye namazinga kashukela egazini. Lokhu ikakhulukazi umabhebhana Lokhu kusebenza emiculweni encibilika emanzini njenge

Empeleni, umabhebhanaIsebenza kangcono kuneminye imicu efana ne-bran. Lokhu kungenxa yokuthi imicu eyenza ijeli ingabambezela ukugayeka kokudla, okusiza ukulawula amazinga kashukela egazini.

Olunye ucwaningo olwenziwa emadodeni angama-56 anesifo sikashukela lunikeze amagremu angama-5.1 kabili ngosuku amasonto ayisishiyagalombili. umabhebhana ukuphathwa nge. Izinga likashukela wegazi nsuku zonke lehle ngo-11%.

Kwesinye isifundo kubantu abanesifo sikashukela sohlobo lwe-2, umthamo wansuku zonke ophezulu (amagremu amahlanu adliwe kathathu ngosuku) amasonto ayisithupha kubangele ukwehla kwe-29% kushukela egazini emasontweni amabili okuqala.

I-PsylliumKunconywa ukuba kuthathwe ngokudla kunokuba kube ngokwakho ukuze kube nomthelela omkhulu emazingeni kashukela egazini, njengoba kunganciphisa ukugaya kokudla.

Umthamo wansuku zonke okungenani we-10,2 amagremu kucatshangwa ukuthi wehlisa amazinga kashukela egazini.

Yehlisa amazinga e-cholesterol

I-Psylliumingabopha kumafutha nama-bile acid, okwandisa ukuphuma kwawo emzimbeni.

Kule nqubo yokushintsha ama-bile acid alahlekile, isibindi sisebenzisa i-cholesterol ukuze sikhiqize okwengeziwe. Ngenxa yalokho, amazinga e-cholesterol egazini ayancipha.

Ucwaningo olulodwa lwabonisa amagremu angu-40 ngosuku izinsuku ezingu-15. umabhebhana ibike ukwanda kwe-bile acid synthesis kanye nokwehla kwe-LDL ("bad") cholesterol kubantu abangama-20 abalashwa

Kolunye ucwaningo, ababambiqhaza abangama-47 abanempilo bathole ukwehliswa kwe-cholesterol ye-LDL ngo-6% ngokuthatha amagremu ayi-6 usuku ngalunye amasonto ayisithupha.

Ayrıca, umabhebhana Kungasiza ekwandiseni amazinga e-HDL (“okuhle”) kwe-cholesterol.

Ngokwesibonelo, ukuthatha amagremu angu-5,1 kabili ngosuku amasonto ayisishiyagalombili kwaphumela ekwehleni kwenani eliphelele kanye ne-LDL cholesterol kanye nokwanda kwamazinga e-HDL ezigulini ezingama-2 ezinesifo sikashukela sohlobo 49.

Kuzuzisa inhliziyo

I-Psyllium Ukusetshenziswa kwemicu encibilikayo emanzini njenge-blood triglycerides, blood pressure kanye Isifo senhliziyo inganciphisa ingozi.

Olunye ucwaningo lwaqinisekisa ukuthi amagremu angu-5 e-psyllium kathathu ngosuku emasontweni ayisithupha ehlisa i-triglycerides ngo-26% uma kuqhathaniswa ne-placebo.

Ngaphezu kwalokho, ezigulini ezingama-2 ezinesifo sikashukela sohlobo 40, amazinga e-triglyceride i-psyllium fiber lehle kakhulu ngemva kwezinyanga ezimbili zokwelashwa nge

Okokugcina, olunye ucwaningo lwamasonto angu-12 kubantu abakhuluphele lubonise ukuthi umthamo wansuku zonke wamagremu angu-7 ubangele ukuncipha komfutho wegazi ngamaphesenti ayisikhombisa phakathi namasonto ayisithupha okuqala okwelashwa.

Inemiphumela ye-prebiotic

Ama-Prebiotics, yizinhlanganisela ezingagayeki ezondla amagciwane amathumbu futhi awasize akhule. I-Psyllium i-fiber kucatshangwa ukuthi inemiphumela ye-prebiotic.

I-Psyllium Nakuba imelana ngandlela thize nokuvutshelwa, i-psyllium fiberIngxenye encane yemvubelo ingavutshelwa ngamagciwane amathumbu. Lokhu kubiliswa kungakhiqiza i-short-chain fatty acids (SCFA), exhunywe ezinzuzweni zezempilo.

Ucwaningo olulodwa lwabonisa ukuthi amagremu angu-12 e-SCFA kabili ngosuku ngezinyanga ezingu-10 andise ukukhiqizwa kwe-butyrate.

Futhi, ngenxa yokuthi ivubela kancane kuneminye imicu, ayikhulisi igesi nokungakhululeki kokugaya ukudla.

Empeleni izinyanga ezine umabhebhana Ukwelashwa nge-UC kusize ukunciphisa izimpawu zokugaya ngo-69% ezigulini ezine-ulcerative colitis (UC).

I-Psyllium futhi inhlanganisela yama-probiotics ibonakala iphumelela ngokukhethekile ekwelapheni i-ulcerative colitis nesifo sika-Crohn.

Ilawula isifo sikashukela kanye ne-hyperglycemia

Ucwaningo oluningi lubonise umphumela we-fiber yokudla ohlotsheni lwe-2 yesifo sikashukela. I-Psyllium huskIngenye yemithombo ye-fiber ekhombisa imiphumela ye-antihyperglycemic ne-antidiabetic.

cishe 10 g ngosuku i-psyllium huskUkuphathwa ngomlomo kunciphisa amazinga kashukela egazini, kwandisa ukuzwela kwe-insulin, futhi kuthuthukisa ukulawulwa kwe-glycemic emzimbeni.

I-Psyllium huskKucatshangwa ukuthi lo muthi ungashintsha ukuhamba kwamathumbu ukukhulisa ukumuncwa kwe-antidiabetic noma yimuphi omunye umuthi.

Ivikela amathumbu kanye nesistimu ye-excretory

I-Psyllium huskInekhono elihle kakhulu lokuvikela i-mucosa yamathumbu. Ngenxa yekhono lale fibre lokulungisa izinto eziphilayo nezingaphili, ukumuncwa kwawo ngamaseli amathumbu kuyabambezeleka, kuncishiswe noma kuvinjwe imbala (njengendlela yokuvikela umkhuhlane).

Isiza ukunciphisa umzimba

Ukwakha ama-viscous compounds umabhebhana I-fiber ingasiza ekulawuleni ukudla kanye nokuncipha kwesisindo.

Kolunye ucwaningo, ababambiqhaza abangu-12 abanempilo banikeze amagremu angu-10.8 ngaphambi nje kokudla. umabhebhana kudliwe.

Kube nokubambezeleka ekukhishweni kwesisu ngemuva kwehora lesithathu ngemuva kokudla kanye nokusutha isikhathi eside amahora ayisithupha ngemuva kokudla.

Olunye ucwaningo luphenye imiphumela yomthamo we-20 gram kubahlanganyeli ababili abanempilo. Umthamo owodwa wawudliwa amahora amathathu ngaphambi kokudla, kanti omunye wawudliwe ngaphambi nje kokudla.

Imiphumela yabonisa imizwa eyengeziwe yokusutha kanye nemizwa eyandayo yokusutha ihora elilodwa ngemva kokudla uma kuqhathaniswa ne-placebo. kubonise ukwehla kokudla okuphelele kwamafutha usuku lonke.

I-Psyllium fiberYandisa ukusutha, isebenza njenge-laxative, ithuthukisa iphrofayili ye-lipid, yehlisa i-cholesterol, ithuthukisa i-glucose homeostasis, yehlisa ushukela wegazi, isiza ekwelapheni i-metabolic syndrome futhi zonke lezi zakhiwo ziyizakhiwo ezibaluleke kakhulu ezingasiza ekunciphiseni.

Yiziphi Izingozi ze-Psyllium?

I-PsylliumKubekezelelwa kahle abantu abaningi.

Imithamo ye-5-10 amagremu kathathu ngosuku ayibangeli imiphumela emibi kakhulu. Kodwa-ke, ezinye i-cramping, igesi, noma ukuqunjelwa kungenzeka.

Ayrıca, umabhebhana Ingase ibambezele ukumuncwa kweminye imithi. Ngakho-ke, ukusetshenziswa kwayo nezinye izidakamizwa akukhuthazwa.

Nakuba kungavamile, okunye ukungezwani komzimba okufana nokuqubuka, ukulunywa noma ukuphelelwa umoya i-psyllium fiberkungenzeka ngenxa yokuthatha

I-Psyllium huskNjengoba i-fiber ekuyo imunca amanzi, imikhiqizo ye-psylliumQinisekisa ukuthi uphuza amanzi anele ngenkathi uthatha lo muthi ukuze uhlelo lwakho lokugaya lube manzi ngokwanele. 

Ngezinye izikhathi ukudla i-fiber eningi ngaphandle kokuphuza amanzi anele kungabangela ukuphazamiseka kokugaya ukudla, ngakho-ke ukuphuza amanzi kanye nokudla kwe-fiber kubalulekile.

Kakhulu ukwehlisa isisindo ngokushesha i-psyllium husk Ukuwusebenzisa kungabangela isifo sohudo, ukuqunjelwa nokuvuvukala kolwelwesi lwesisu.

Indlela yokusebenzisa i-Psyllium

I-Psyllium ingadliwa kanye ngosuku ngemithamo ye-5-10 amagremu ngokudla.

Kubalulekile ukuwathatha namanzi bese uphuza amanzi njalo usuku lonke.

Njengesengezo se-laxative ngobuningi, amagremu angu-5 kathathu ngosuku ngengilazi yamanzi ngokuvamile anconywa njengendawo yokuqala. Lokhu kungase kukhule kancane kancane njengoba kubekezelelwa.

Kungcono ukulandela imiyalelo yomthamo emaphaketheni.

Yikuphi ukudla okunconyiwe okujwayelekile kwe-psyllium husk?

Kubantu abadala kanye nezingane ezingaphezu kweminyaka engu-12 ubudala, isipuni esingu-1 sixutshwe oketshezini olukhethile (amanzi, ijusi, ubisi, njll.) izikhathi ezingu-3-1 ngosuku.

Inconyelwe izingane ezineminyaka engu-6-12 ubudala i-psyllium husk Umthamo 1 ithisipuni izikhathi 1-3 ngosuku.

Yikuphi ukudla okunconyiwe okujwayelekile kwe-psyllium husk powder?

Kubantu abadala kanye nezingane ezingaphezu kweminyaka engu-12, isipuni esingu-1 sixutshwa oketshezi olukhethile izikhathi ezingu-1-3 ngosuku.

Inconyelwe izingane ezineminyaka engu-6-12 ubudala umthamo we-psyllium husk powder, isigamu sesipuni izikhathi ezingu-1-3 ngosuku.

Yini Okufanele Icatshangelwe Ngenkathi Usebenzisa I-Psyllium?

- I-Psyllium huskHlola ukuthi awuguliswa yini kuyo.

- Ungadli uma ukhulelwe noma unesifo sezinso.

– Qala ngethamo eliphansi kakhulu (uhhafu wethisipuni nengilazi yamanzi).

– Njalo thintana nodokotela ngaphambi kokuthatha noma iyiphi i-laxative ukuze unciphise umzimba.

Uke wasebenzisa i-psyllium? Uyisebenziseleni? Uyibonile inzuzo? Ungasisiza ngokushiya amazwana.