I-Psyllium itholakala kwiintlobo ze-psyllium imbewu ezivela kwiintlobo ezahlukahlukeneyo ezise- Plantago . Le mbewu iqhutshwa ngokwesiqhelo efumanekayo kwiindlela ezininzi, njengama-powders, okusanhlamvu, iipilisi okanye iipsules. Mhlawumbi uye wambona i-psyllium isongezelela iifestile ze-pharmacy yakho yasekhaya, ivenkile, okanye ivenkile yokutya yezempilo apho zifumaneka khona.
Icandelo le-fiber e-soluble ye-psyllium iye yafundwa ngokubanzi ekuphepheni ukutyunjwa. Ngenxa yoko, i-psyllium supplements ihlala ifunyenwe nezinye iziyobisi ezingaphaya kwe-counter-treatments. Izifundo ezininzi zibonisa ukuba i-psyllium inokunceda ukunciphisa i-cholesterol yakho.
Oko i-Studies Say
Uninzi lwezifundo zazibandakanya abantu ababengamazinga aphezulu e-cholesterol abancinci ukuya kwi-moderation ngaphandle kokusebenzisa imithi yokunciphisa i-cholesterol . Abantu ababandakanyekayo kwezi zifundo bathatha i-psyllium phakathi kwe-2 grams kunye ne-45 gram ngosuku ngempepha, ipilisi okanye ifomathi. Nangona kunjalo, uphando oluninzi lusetyenziselwa ama-3 grams kunye no-10.5 grams we-psyllium nsuku zonke. Kwezinye iimeko apho kuthathwa amanani amakhulu, amanani ahlukeneyo aze athathwe yonke imini, endaweni yokutshatyalaliswa ngexesha elinye. Ezinye izifundo zazingabonakali ukutya okhethekileyo ukuba abathathi-nxaxheba balandele, ngelixa abantu bezinye iifundo balandela ukutya okunamafutha aphantsi ngaphezu kokuthatha i-psyllium.
I-Psyllium ithathwe ixesha eliphakathi kweveki kunye neenyanga ezintandathu.
Nangona kwakukho izifundo ezimbalwa ezingazange zibonise ukuhlukana okuxabisekileyo kumanqanaba e-lipid kubantu abasebenzisa i-psyllium yemihla ngemihla, uphando oluninzi lubonise ukuba:
- Amanqanaba e- cholesterol ayonke ahlahliswa ngokuthobeka ngamaphiko e-4 kunye neepesenti ezili-10.
- Amanqanaba e-LDL ye-cholesterol ayencitshiswe kancane naphi na phakathi kwama-4 ekhulwini kunye nama-13 ekhulwini.
Uninzi lwezifundo aluzange zibone nayiphi na inguqu ephawulekayo kwi-HDL kunye namanqanaba e-triglyceride kubantu abathatha i-psyllium. Imiphumo ye-cholesterol-yehlisa i-psyllium nayo ibonakala ixhomekeke kwi-dose-oko kukuthi, i-dose ephakanyisiwe ephezulu, amanqanaba aphantsi kunye ne-LDL ye-cholesterol iya kuhamba.
Kucingelwa ukuba imiphumo ye-cholesterol ye-cholestol-ehlawulayo ingabangelwa kwi- fiber e-soluble , i-carbohydrate eyinkimbinkimbi eyenza i-gel-efanayo efanayo xa ingena kwi-digestive tract. Kucingelwa ukuba le fiber edibeneyo iyanciphisa i-cholesterol ngokunciphisa ukutshatyalaliswa kwayo kumathumbu amancinci kunye negazi.
Ngaba Ufanele Uthathe I-Psyllium Ukunciphisa I-Cholesterol Yakho?
Kukho izifundo ezininzi ezibonisa ukuba i-psyllium inganciphisa i-cholesterol yakho kunye namanqanaba e-LDL-okwenza oku kuncedisa ukudibanisa okuthembisayo kwisicwangciso sakho sokulawula i-cholesterol. Nangona kunjalo, akubonakali ukuba kukho na uphando oluhlola ixesha elide lemiphumo ye-psyllium kwizinga le-cholesterol ngaphaya kweenyanga ezintandathu. Nangona i-psyllium ibonakala ikhuselekile, abanye abantu bathatha i-psyllium kulezi zifundo bafumana iimpawu zesisu ezinomdla, ezifana nesifo sohudo, isicathulo, isisu, ubuhlungu besisu kunye nokunyaniseka.
Ukuba unomdla wokuthatha izongezelelo ze-psyllium ukuncedisa ukunciphisa i-cholesterol yakho, kufuneka uxoxe ngale nto kunye nomboneleli wakho wezempilo. I-Psyllium inokusebenzisana namanye amayeza kunye namavithamini othabathayo, ukuthintela ukuba iziyobisi zingena emzimbeni. Ngoko ke, kucetyiswa ukuba amanye amayeza athathwe iiyure ezimbini ngaphambi kweeyure ezimbini emva kokuthatha i-psyllium. Ukongezelela, ukuba unemibandela ethile yezokwelapha ezibandakanya umzila wakho wesisu, i-psyllium inokuba yingozi.
I-Psyllium kufuneka ithathwe kunye ubuncinane kunye nama-ounces ama-8 e-fluid kunye nokwanela kokungena kwamanzi kufuneka igcinwe ngexesha lithatha i-psyllium, ekubeni i-psyllium ingakhuba kwaye ibambe umqala wakho okanye umathumbu ngaphandle kokuchitha umlinganiselo ofanelekileyo wamanzi.
Abanye abenzi bokutya bongeza i-psyllium kwizimbizo ezithile, iibhafu zokutya kwasekuseni kunye nabaqhiqhi, ngoko ke ukuba ungakuthandi ukuthatha iipilisi okanye i-powder yongeziweyo, le ndlela inokuba yinto ekhangayo. Kufuneka uqaphele ukubhaliswa kwephakheji ye-psyllium kunye nomxholo wokutya okunomsoco wemveliso yokutya.
Imithombo:
Anderson JW, Allgood LD, Lawrence A, et al. Imiphumo yokunciphisa i-cholestolol ye-psyllium yokuncedisa ukunyanga kokutya kwindoda kunye nabasetyhini abane-hypercholesterolemia: uhlalutyo lweemeta lwezilingo ezilawulwayo ezi-8. Am J Clin Nutr 2000; 71: 472-479.
DeBock M, Derraik JGB, uBrennan CM et al. Ukuxhaswa kwe-Psyllium kwintsholongwane inokuphucula ukuhanjiswa kweenkunkuma kunye neprofayili yepilid: i-random, i-blindbo-blinding, i-placebo-elawulwa yi-crossover trial. PLoS One 2012; 7: e41735.
I-Ribas SA, iCunha DB, iSichieri R et al. Iimpembelelo ze-psyllium kwi-LDL i-cholesterol i-concentrations kubantwana baseBrazil nabantwana abaselula: isilingo esilungelelaniswayo, esifana nekliniki. Br J Nutrition 2015; 113: 134-141.
UVan Rosendaal GMA, uShaffer EA, Edwards EL, et al. Impembelelo yexesha lokulawulwa kwe-cholesterol-ukunciphisa nge-psyllium: i-randmozed cross-over study kwi-normocholesterolemic okanye izifundo ezincinci ze-hypercholesterolemic. I-Jutr 2004: 3: 1-7.
Wei W, Wang H, Chen XY et al. Ixesha kunye nentsholongwane exhomekeke kwimizi ye-psyllium kwi-serum lipids kwi-hypercholesterolemia elula ukuya kwi-moderation: i-meta-analysis of trial tests. I-Eur J Clin Nutrition 2009; 63: 821-827.