Imwe nzira yakakurumbira yekurasikirwa nekurema muviri inonzi psyllium ( Plantago ovata ), muti unobereka hura dzembeu dzakagadzikana mune fiber (imwe yemhando mbiri dzekudya fiber). Mhando yehutukutu fiber mu psyllium inonzi ino mucilage. Kana yakasanganiswa nemvura, inowedzera gel.
Iwe wakambove wakaona psyllium pane imwe nzvimbo yekushandisa zvinodhaka mumunharaunda yako mukana weiyo.
Apo psyllium iri mumatumbo ako, inoita kuti mvura iwedzere, inoderedza zvigaro uye inoita kuti zvive nyore kudarika.
Zvikonzero Vanhu Vanotora Psyllium Kurasikirwa Kwemafuro
Inowanikwa muzvokudya zvakaita seflakxseeds nemarumine, fiber inogadziriswa inofungidzirwa kubatsira mumashuga ekudzora uye kubatsira kubvisa cholesterol. Mukuwedzera, fylumum fiber inonzi inodzvinyirira kudya. Iyo inowedzera kuumba gel-yakafanana nedoro mumatumbo, iyo inogona kukubatsira kuti unzwe wakakwana kwenguva yakareba uye kukurudzira kuora kwekukura.
Psyllium fiber inoshandiswawo kubvisa kuvhiringidzika, kuvandudza zviratidzo zvemamwe marudzi ekutsamwisa bhood syndrome (IBS), kusimbisa zvipembenene zvakasununguka uye kurara, uye kuronga shuga yeropa mune vanhu vane chirwere cheshuga. Pamusana pekukwanisa kwayo kukurudzira marara nguva dzose, psyllium inonziwo kuchenesa koro.
MuUnited States, iyo inokurudzirwa zuva rimwe nerimwe fiber ndeye 38 gramu kuvanhu uye 25 gramu yevakadzi vari pasi pe50. Kana uine makore anopfuura makumi mashanu, mazano ari 30 gm varume uye 21 gramu zvevakadzi.
Vazhinji vanhu vakuru vanodya magiramu 15 kana pasi pezuva.
Psyllium isiri shoma, inowanikwa nyore nyore ye fiber. Rimwe teaspoon yemasikisi epolllium ine anenge magiramu eti fiber.
Inonyanya Kuita Psyllium Nokurasikirwa Nesimba?
Nokugadzira gelini yakaoma mukati mako, psyllium inogona kuwedzera kuzadza (uye, zvakare, kuodza mwoyo kudyisa).
Kusvika ikozvino, zvisinei, zvidzidzo zvepfungwa dzepilllium pamusoro pekudya uye kuyerwa zvakabereka mhinduro dzakakanganiswa. Hezvino tarisa zvitsva zvitsva kubva pakutsvakurudza kuripo kune psyllium uye kurasikirwa kwekutema.
Mune chidzidzo chakabudiswa muAppetite muna 2016, psyllium kutorwa kusati kwadyiwa uye kudya kwemangwanani kwemazuva matatu kwakaguma mukushaya nzara uye kuwedzera kuzara pakati pezvokudya zvakaenzana ne placebo. Pakati pemayero akaedzwa (3.4, 6.8, uye 10.2g), nhamba ye6,8g yakapa zvipo zvakagadzikana zvakagadzikana pamusoro penzvimbo yepa placebo.
Chimwe chidzidzo 2016 (chakabudiswa muNutrition Journal ) chakawana kuti vanhu vane chirwere chechirwere cheshuga vakatora 10,5 gm ezuva rimwechete kwemavhiki masere vaiva nechepasi mashoma index index (BMI) yakaenzaniswa nevaya vaidya kudya kwavo kwemavhiki masere. Uyezve, kutsanya shuga yeropa, insulini, nedzimwe ropa markers zvakagadziridzwa mushure mekunge psyllium supplementation.
Chidzidzo chakabudiswa muInternational Journal of Preventative Medicine muna 2016, zvisinei, chakawana kuti mavhiki gumi nemaviri e psyllium supplementation aisava nemigumisiro pahutano kana mumuviri mass index (BMI) kune vanhu vane marwadzo asina kuwedzerwa eropa.
Migumisiro Yacho Inogona Kuitika
Kunyange zvazvo psyllium inowanzoonekwa yakachengeteka kana inoshandiswa sezvinorayirwa, inogona kukonzera mamwe madhara akadai segesi, kuputika, kurwadziwa kwepamuviri, chirwere, uye kushungurudzika.
Kunyange zvazvo zvisingawanzoitiki, vamwe vanhu vane zvinokonzera zvirwere. Dana chiremba wako pakarepo kana ukawana zviratidzo zvisingawanzo zvakadai se:
- Kuoma kufema kana kumedza
- Itchiness
- Dumbu remarwadzo
Zvakanakisa kutanga nehana yakaderera uye zvishoma nezvishoma kuwedzera muwandu waunotora kwevhiki imwe chete kusvika kwemaviri kusvikira uchisvika kudii inorayirwa. Gadzirisa zvakanaka nehuwandu hwehuwandu hwemvura (inowanzo, imwe teaspoon inosanganiswa nemasereji masere emvura).
Kuramba hydrated kunobatsira kuchengeta chigadziko chinyoro uye kunoita kuti hutama hufambe nyore nyore kupfuura. Kutora psyllium nemvura isina kukwana kana mumatokisi makuru ndeyengozi inokonzera uye inogonawo kutungamirira kumadzimai ekudzivirira.
Kana kuvhara kwako kunowedzera uchiri kutora psyllium, rega kuitora uye utaure nachiremba wako.
Psyllium haifaniri kutorwa nevanhu vane zvinetso zvepamuviri (sezvinoitwa appendicitis), bowel obstructions kana spasms, kunetseka kubvumira, colorectal adenoma, kana kuomesera kana kudzivirira chero kupi zvayo mumigwagwa yekudya. Vanhu vane chirwere chetsvo uye avo vari kutora mimwe mishonga vangasagona kutora psyllium supplements.
The Takeaway
Paunenge uchinge uchinge uchinge uchinge uchinge uchinge wakagadziriswa fiber kubva kune zviyo zvakadai semabhangi akaomeswa uye mapea, flaxseeds, oats, michero, nemiriwo zvinogona kukubatsira kuti ugare wakakwana kwenguva refu, pane ikozvino hahupi hunopupu hunokwanira kurumbidza psyllium chete sekurema kwekubatsira.
Kana iwe uchinetseka kuwana futi yakakwana kubva pane zvekudya kana kuti uine zvinetso zveutano zvinogona kubatsirwa nekuwedzera yako yakasanganiswa fibre kudya, kuwedzera imwe psyllium kudya kwako inogona kubatsira. Kana uri kufunga kuedza izvi zvakadaro, iyo pfungwa yakanaka kutaura nemutengi wako wehutano anotanga kukurukura kana zvakakodzera kwauri.
> Sources:
> Abutair AS, Naser IA, Hamed AT. Soluble fibers kubva ku psyllium inovandudza kupindura kweglycemic uye kukura kwemuviri pakati pevanhu vane chirwere cheshuga chirwere chechipiri (randomized control trial). Nzira J. 2016 Oct 12; 15 (1): 86.
> Akbarian SA, Asgary S, Feizi A, Iraj B, Askari G. Kudzidza Kuenzanisa Pamigumisiro ye Plantago psyllium uye Ocimum basilicum Mbeu Pamatanho Anthropometric muNonalcoholic Fatty Zvirwere Zvirwere. Int J Prev Med. 2016 Oct 10; 7: 114.
> Brum JM, Gibb RD, Peters JC, Mattes RD. Satiety zvinokonzera psyllium mune vanozvipira vane hutano. Appetite. 2016 Oct 1; 105: 27-36.
> de Bock M, Derraik JG, Brennan CM, et al. Psyllium supplementation muvechiri kuyaruka inovandudza kugoverwa kwemafuta & profile ye lipid: inonzi randomized, participant-blind, placebo-controlled, trial crossover. PLoS One. 2012; 7 (7): e41735.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.