I-Psyllium ifom yefiber echongiwe kwiifom ze-psyllium ( Plantago ovata ) imbewu. Zityebi kwifiber edibeneyo, i-psyllium iyamkela amanzi kwaye idale i-gel.
Ukusebenzisa i-Psyllium
Ukufumana i-fiber ngokwaneleyo imihla ngemihla, jonga kwimifuno, iziqhamo, ingqolowa epheleleyo kunye nemveliso yeenkozo epheleleyo, ubhontshisi, ibhali, i-bulgur kunye neentonga. Abafazi abangama-50 okanye ngaphantsi bafuna ama-gram ama-25 e-fiber ngosuku ngalunye, kwaye amadoda angama-50 okanye ngaphantsi afuna ama-gram angu-38 ngalunye ngosuku, ngokwe-Institute of Medicine.
Abesifazane abangama-51 okanye ngaphezulu bafuna ama-gramu angama-21 ngosuku, kwaye amadoda 51 okanye ngaphezulu afuna igrama ezingama-30 ngosuku.
Uninzi lwesityalo luqulethe zombini kunye nefiber. Ngaphandle kwe-psyllium, i-fiber e-soluble ifumaneka kwi-oatmeal, ubhontshisi, ii-apula, i-strawberry, i-blueberries, i-oranges, i-peas, ne-hareyi. I-fiber engenayo i-fiber (uhlobo lwefiber ehamba ngesivinini kwinkqubo yokutya) ifumaneka kwimveliso yengqolowa, iisuthi, iimbotyi kunye nemifuno.
Abanye abantu banokufuna i-fiber supplement, njengengqondo ye-psyllium, ukunyusa ukudla kwabo. I-Fiber ithetha ukunceda ngeendlela ezahlukeneyo zempilo, kuquka:
- Ukutyunjwa
- Sikashukela
- Idayarrha kunye nezihlalo ezivulekileyo
- Isifo sentliziyo
- Igazi elonyukayo
- Cholesterol ephezulu
- I-irritable bowel syndrome (IBS)
- Isifo se-Metabolic syndrome
- Ukunyanya
Kwakhona kuthiwa i-fiber ehlanjululwayo ikhuthaza ukuvakalelwa, okanye ukuxhamla. Kwiphononongo eshicilelwe kwi- Appetite ngo-2016, umzekelo, ukuxhaswa kwe-psyllium kubangele ukuzaliswa okukhulu kunye nokulamba phakathi kokutya kuqhathaniswa ne-placebo.
Izinzuzo: Ngaba Unokunceda ngokwenene?
Nanku ukukhangela iziphumo ezininzi ezivela kuphando olukhoyo malunga neenzuzo zezempilo ze-psyllium:
Ukutyunjwa
Ukwandisa ukungenisa kwakho i-fiber e-soluble kungakhuthaza isilwanyana rhoqo. Njengoko i-psyllium yenza indlela ephantsi kwendlela yakho yokugaya, idala i-gel, idibanisa izibonda kunye nokwenza kube lula kwaye kulula ukuyidlula.
Kuhlalutyo olupapashwe kwi- Pharmacology kunye ne-Therapeutics ngo-2014, nangona kunjalo, abaphandi bahlalutya iimvavanyo zekliniki kwimpembelelo yomsebenzi wesisu kwaye bafumanisa ukuba iziqhumane ziphezulu kune-psyllium ekuphuculeni ukuvama kwesantya kunye nokuvumelana. Olunye uphando lufumene ukuba i-psyllium ne-prune fiber zisebenza ngokulinganayo ekuphuculeni ukutyunjwa kunye nomgangatho wobomi, nangona kunjalo, i-prune fiber yayiphumelele ngakumbi ekunciphiseni ukuphazamiseka nokubetha.
Cholesterol ephezulu
Ukongeza i-fiber e-soluble ekudleni kwakho kunokunceda ukunciphisa i-cholesterol yakho. I-fiber ehlanjululwayo iphazamisa ukufunyanwa kwe-bile acids emathunjini, okukhokelela ekugqibeleni kwi-stool. Njengoko isibindi siguqula i-cholesterol ukuba ithathe indawo ye-bile acid, amanqanaba e-cholesterol ye-LDL ancitshiswa. Ukwandisa i-fiber e-soluble intake nge-5 ukuya kwi-10 amagremu ngosuku ngokukhokelela ekunciphiseni i-5% ye-cholesterol ye-LDL.
Kwiphononongo epapashwe kwi- PLoS One ngo-2012, abathathi-nxaxheba bathatha isongezelelo se-psyllium okanye i-placebo. I-Psyllium supplementation yabangela ukunciphisa iipesenti ze-6 kwi-LDL cholesterol.
Sikashukela
Olunye uphando lubonisa ukuba i-fiber e-soluble efana ne-psyllium inokunceda ukuphucula ulawulo lwe-glucose kubantu abane-type 2 yeswekile. Ngxelo epapashwe kwi- American Journal of Clinical Nutrition ngo-2015, umzekelo, abaphandi bahlalutya uphando olupapashwe ngaphambili kwaye bafumanisa ukuba i-psyllium ethathwe ngaphambi kokutya kwaphumela ekuphuculeni okukhulu ekuzila ukutya kwegazi kunye ne-hemoglobin (HbA1c) egazini kwintlobo yesifo sikashukela se-2. .
Iimiphumo zangaphandle
I-Psyllium kufuneka ithathwe kwisixa esicetyiswayo kwaye ixutywe nemali eyaneleyo okanye ingakhokelela ekubanjeni kunye nokuba mhlawumbi ibangele, ukukhutshwa kwamathumbu emathumbu, okanye i-bezoar (ubunzima obunzima befiber kwi-digestive tract). Ukuqalisa ngokukhawuleza nge dose encinci kunconywa ukuba unike ixesha lokutya lokugaya ukulungelelanisa kwi-fiber. Imiphumo emibi ingabandakanya i-gesi, ukuqhaqha, ukuhanjiswa, kunye nokuqhaqha. Ukuphendulwa kwemizwa kuye kwabikwa.
I-Psyllium ayifanele ithathwe ngabantu abanokuvinjelwa kwamathumbu okanye ama-spasms, ubunzima bokugwinya, okanye ukunciphisa okanye ukuphazamiseka naphina kwindawo yokutya.
Abantu abanesifo sengqondo kunye nalabo abathabatha amayeza athile abanako ukuthabatha i-psyllium supplements.
Ukuba unentshintsho entsha okanye eqhubekayo kwimigca yakho, qiniseka ukuba udibane nodokotela wakho. Ukuba unempilo yempilo efuna unyango (njengesifo sikashukela okanye isifo senhliziyo), thetha nodokotela wakho ukuba unomdla kwi-psyllium kunokushiya okanye ukulibazisa ukunakekelwa okuqhelekileyo. Kwakhona, ukuba unikwe imithi, ungalokothi uthinte ukuthatha ngaphandle kokubonisana nodokotela wakho kuqala.
I-Takeaway
Nangona i-psyllium inokuba luncedo ekuphatheni iintlobo ezithile zokubanjwa kweso sihlandlo kwaye kunokufumana inzuzo xa kuthatyathwa kwezinye iimeko, kuyona isetyenziswe ngokubambisana namanye amanyathelo kunye nezicwangciso zokukhusela ezingabandakanya ukutya, utshintsho lwendlela yokuphila kunye namachiza.
Ukuba ukhangele ukwandisa i-fiber e-soluble intake, zama ukuhlanganisa ukutya okunotyebileyo okufana ne-iron-cut oatmeal, hummus, i-lentil isobho, i-lentil, i-lentil, nezinye izitya ze-citrus, i-nut, imbewu, izithelo ze-citrus, ii-apula, iidiliya, i-strawberries , isitshalo seqanda, kunye ne-artichokes. Eminye imithombo yefiber edibeneyo iquka i-acacia ne-prune fiber.
> Imithombo:
> de Bock M, Derraik JG, uBrennan CM, et al. Ukuxhaswa kwe-Psyllium kwintsholongwane inokuphucula ukuhanjiswa kweenkunkuma kunye neprofayili yepilid: i-random, i-blindbo-blinded, i-placebo-elawulwa yi-crossover trial. PLoS One. 2012; 7 (7): e41735.
> Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. I-Psyllium fiber yenza ngcono ukulawulwa kwe-glycemic ngokumalunga nokulahlekelwa kolawulo lwe-glycemic: i-meta-analysis of data kwizifundo ze-euglycemic, izigulane ezisengozini yohlobo lwe-2 lwesifo sikashukela, kunye nezigulane zonyangwa ngohlobo lwesibini lweswekile. Am J Clin Nutrition. NgoDisemba ka-2015; 102 (6): 1604-14.
> Lever E, Cole J, Scott SM, Emery PW, Whelan K. Ukuphononongwa kwesistim: umphumo weengcungcuthe kumsebenzi wesisu. I-Pharmacy Ther. 2014 Oct; 40 (7): 750-8.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.