I-Beta-glucan yindlela yefiber edibeneyo efumaneka ngokubanzi njengesongezelelo sesondlo. Okumangalisa kukuba, i-beta-glucan inokufumaneka kwiigwele, i-algae kunye nokutya okuthile-kubandakanya ukutya okupheleleyo kunye namakhowe. I-Beta-glucan iye yafundiswa kwiimeko ezahlukeneyo zempilo, kubandakanya isifo sikashukela, isifo sengqondo sesifo esilumkileyo, kunye nokunyamezela. Le fiber ephilileyo iye yaboniswa ekuncedeni ukuphucula impilo yokugaya kunye ne-immune system.
Ngenxa yokuba i-fiber ehlanjululweyo iyaziwa ngokugcina amaqondo akho e-lipid enempilo, akumangalisi ukuba kukho izifundo ezimbalwa ezihlolisayo umphumo we-beta-glucan ophezulu kwi-cholesterol ephezulu kunye namazinga e-triglyceride.
Ngaba i-Beta-i-Glucan iyanciphise i-Your Lipids?
Impembelelo yokunciphisa i-lipid ye-beta-glucan iye yafundiswa kwiimeko ezahlukeneyo zempilo, kubandakanya ukukhuluphala, isifo sikashukela, kunye nabantu abanamazinga aphezulu okanye aqhelekileyo e-cholesterol. Kule zifundo, naphi na phakathi kwe-1 ukuya kwe-14 i-gram ye-beta-glucan ithathwe ixesha eliphakathi kweeveki ezili-12. I-Beta-glucan, ngokuqhelekileyo iphuma kwi-oat, ibhali okanye imvubelo, ithathwa njengowongezelelo okanye idibene ekutya okuhlukahlukeneyo, kuquka:
- Porridge
- Iibhore zokutya
- Isobho
- Ijusi
Uninzi lwezi ziphumo lubonile ukuba i-beta-glucan inefuthe elihle kwiipids, ngakumbi kwi-cholesterol epheleleyo kunye ne- LDL ye- cholesterol. Kule meko, amazinga e-cholesterol esele ancitshiswa ngama-17% kunye ne-LDL ama-cholesterol amanqanaba ayehlile naphi na phakathi kwama-2 ne-16 ekhulwini.
Abantu abaxilongwa ngokuba ne-cholesterol ephezulu bavele bebona ukuhla kweyona nto ephantsi kwe-LDL kunye ne-LDL yamazinga e-cholesterol xa kuthelekiswa nalabo babenamazinga e-cholesterol enempilo. Ngakolunye uhlangothi, kukho ezinye izifundo ezimbalwa ezingazange zibonwe umahluko ophawulekayo kwi-LDL okanye kwii-cholesterol ezipheleleyo.
I-Triglycerides kunye namazinga e- HDL e- cholesterol awazange abonakale achaphazeleka kakhulu kwiinkalo ezininzi zezi zifundo. Kwimizekelo embalwa, kwakukho ukunciphisa, okungabonakali kwehla kwi-HDL kunye ne-triglycerides.
Ngaba i-Beta-Glucan Yiba yinxenye yeSicwangciso Sokunciphisa I-Cholesterol?
Kukho uphando oluthile olubonisa ukuba ukuthatha i-beta-glucan kunokuncedisa i-lipids ephantsi-ngakumbi iinqwelo ze-cholesterol yakho kunye ne-LDL.
Nangona kukho ininzi ye-beta-glucan-containing containing supplements kwimarike, unokukhetha ukuquka ukutya okunempilo ephezulu kwi-beta-glucan ekudleni kwakho, kuquka:
- Ibhali
- Oatmeal
- Amakhowe
- Rye
- Ngqolowa
- Elwandle
Akunakuphela kuphela ukutya okunjalo kubandakanya i-beta-glucan ekudleni kwakho, nazo zizalisekile nezinye izondlo eziphilileyo.
Ulawulo lwezoKutya kunye neDrug (i-FDA) luvumele ukutya nge-beta-glucan enomxholo ophezulu, njengemveliso yebhali kunye nemveliso ye-oat, ukuba ithwale ibango eliphilileyo lentliziyo kwi-packaging food. Oku kusekelwe kwizifundo zangaphambili ezibonisa ukuba iigremu ezi-3 okanye ngaphezulu kwe-beta-glucan kule yokutya zinokunciphisa i-cholesterol epheleleyo. I-oatmeal ne-hareyi ziqulethe iimali eziphezulu ze-beta-glucan ngokukhonza. Ngokomzekelo, indebe enye kunye nengxenye yebhali ephekiweyo okanye i-oatmeal iqulethe malunga ne-2.5 ukuya kwi-3 gm ye-beta-glucan.
Ukutya okuqulethe ukutya okuphezulu kwi-fiber e-soluble njenge-beta-glucan ngokuqhelekileyo iyakunyamezela, kodwa unokwambona ukutyunjwa, ukuguqulwa, isifo sohudo okanye isisu sokutya xa udla ukutya okuninzi lwe-fiber. Ukuba ucinga ukufaka izongezelelo ze -beta-glucan kwi-regimen yakho yokunciphisa i-cholesterol, kufuneka uxoxe nomboneleli wakho wezempilo kuqala. I-Beta-glucan, kunye nezinye iimveliso zefiber, zingaphatha imithi ethile okanye zenze iimeko ezithile zonyango.
> Imithombo:
AbuMweis, SS, Jew S, kunye no-Ames NP. I-Beta-glucan ukusuka kwibhali kunye ne-lipid-infing-capacity capacity: i-meta-analysis of trials, controls. I-Eur J Clin Nutrition 2010; 64: 1472-1480.
Standard Standard. (2014). I-Beta-glucan [i-Monograph]. Kubuyiselwa kwi http://naturalstandard.com/databases/hw/all/patient-beta-glucan.asp
Othman, RA, Moghadasian, MH, kunye noJones, i-PJ Cholesterol imiphumo ye-oat beta-glucan. Nutr.Rev. 2011; 69 (6): 299-309.
Reyna-Villasmil N, uBermudez-Pirela V, uMengual-Moreno E, et al. Uhlalutyo lwe-Meta yempembelelo ye-beta-glucan yokudla kwi-cholesterol yegazi kunye namazinga e-glucose. Isondlo 2011; 27: 1008-1016.
Tiwari, U. kunye ne-Cummins, E. Ukuhlalutya kwe-Meta-ntsebenzo ye-beta-glucan yokudla kwi-cholesterol yegazi kunye namazinga e-glucose. Isondlo sika-2011; 27 (10): 1008-1016.