Psyllium ndi mtundu wa zitsulo zomwe zimachokera ku nkhumba za psyllium (mbeu ya Plantago ovata ). Olemera mumtsempha wosungunuka, psyllium imatenga madzi ndi kupanga gel.
Zimagwiritsa ntchito Psyllium
Kuti mupeze zitsulo zokwanira tsiku ndi tsiku, yang'anani masamba, zipatso, tirigu wonse ndi mbewu zonse za tirigu, nyemba, balere, bulgur, ndi mtedza. Akazi 50 kapena pansi amafuna 25 magalamu a fiber tsiku lililonse, ndipo amuna 50 kapena pansi amafunika magalamu 38 tsiku lililonse, malinga ndi Institute of Medicine.
Akazi 51 kapena kuposa amafunika magalamu 21 patsiku, ndipo amuna 51 kapena kuposerapo amafunika magalamu makumi atatu pa tsiku.
Mitengo yambiri ya chomera imakhala ndi zitsulo zosungunuka komanso zosasungunuka. Kuwonjezera pa psyllium, fiber yambiri imapezeka mu oatmeal, nyemba, maapulo, strawberries, blueberries, malalanje, nandolo, ndi balere. Mafuta osakanikirana (mtundu wa fiber umene umayenda mofulumira kudzera m'thupi) umapezeka mu zakudya zonse za tirigu, mtedza, nyemba, ndi masamba.
Anthu ena amafunika kuthandizira, monga psyllium, kuti aziwonjezera kudya. Zizindikiro zimatchulidwa kuti zithandizire pazinthu zosiyanasiyana zaumoyo, kuphatikizapo:
- Kutsekedwa
- Matenda a shuga
- Kutsekula m'mimba ndi zotayirira
- Matenda a mtima
- Kuthamanga kwa magazi
- Cholesterol Chokwera
- Matenda owopsa a m'mimba (IBS)
- Matenda a zamadzimadzi
- Kunenepa kwambiri
Mafinyumu amadzimadzi amatchulidwanso kuti amalimbikitsanso kumverera bwino, kapena kusamalitsa. Mu kafukufuku wofalitsidwa mu Appetite mu 2016, mwachitsanzo, psyllium supplementation inadzetsa kukhuta kwakukulu komanso kusowa njala pakati pa chakudya poyerekeza ndi malo a placebo.
Phindu: Kodi Lingakuthandizenidi?
Pano pali kuyang'ana pa zofukufuku zingapo kuchokera ku kafukufuku komwe kulipo phindu la thanzi la psyllium:
Kutsekedwa
Kuwonjezeka kwa kudya kwa fyuluta kumapangitsa kuti thupi likhale lokhazikika. Pamene psyllium imapangidwira m'mimba, imapanga gel osakaniza, yowonjezereka kwambiri ndipo imakhala yochepetseka komanso yosavuta.
Mu kafukufuku wofalitsidwa mu Alimentary Pharmacology ndi Therapeutics mu 2014, komabe, ochita kafukufuku anafufuza mayesero amachilombo pamayendedwe a mimba kumatenda ndikupeza kuti prunes anali apamwamba kuposa psyllium poyendetsa kawirikawiri ndi kusasinthasintha. Kafukufuku wina anapeza kuti psyllium ndi prune zowonongeka zimathandizanso kuti thupi likhale lolimba komanso kuti likhale labwino, komabe kutulutsa zowonongeka kunathandiza kwambiri kuthetsa vutoli.
High Cholesterol
Kuwonjezera mchere wosakanikirana ndi zakudya zanu kungakuthandizeni kuchepetsa cholesterol yanu. Mafinyumu amatha kusokoneza ubweya wa matumbo m'matumbo, motsogoleretsa m'mimba. Pamene chiwindi chimatembenuza cholesterol kuti chikhale m'malo mwa bile acids, maselo a LDL cholesterol amatsika. Kuwonjezeka kwa mavitamini 5 mpaka 10 pa tsiku kumapangitsa kuti thupi lanu lichepetse mafuta okwanira 5 peresenti ya cholesterol.
Mu kafukufuku wofalitsidwa mu PLoS One mu 2012, ophunzira adatenga supplement psyllium kapena placebo. Psyllium supplementation inachititsa kuchepetsa kuchepa kwa 6 peresenti ya cholesterol cha LDL.
Matenda a shuga
Kafukufuku wina amasonyeza kuti mitsempha yotsekemera monga psyllium ingathandize kuthetsa mphamvu ya shuga kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2. Mu lipoti lofalitsidwa mu American Journal of Clinical Nutrition mu 2015, mwachitsanzo, ofufuza adafufuza kafukufuku amene adafalitsidwa kale ndipo adapeza kuti psyllium yomwe idatengedwa isanayambe kudya idasintha kwambiri pakusala kudya kwa magazi ndi hemoglobin (HbA1c) yofiira anthu omwe ali ndi shuga ya mtundu 2 .
Zotsatira Zowonongeka Zotheka
Psyllium iyenera kutengedwa mumtengo wokonzedweratu ndi kusakaniza ndi madzi okwanira kapena kungachititse kudzimbidwa ndipo mwinamwake kuyambitsa kutsekemera, kutsekula m'mimba, kapena bezoar (chiwopsezo chachikulu cha m'magazi). Kuyambira pang'onopang'ono ndi mlingo waing'ono umalimbikitsidwa kuti mupereke nthawi yamagetsi kuti muyambe kusintha mowonjezereka. Zotsatirapo zingaphatikizepo gasi, kuphulika, kutsegula m'mimba, ndi kudzimbidwa. Zomwe zimayambitsa kutsekula kwadzidzidzi zanenedwa.
Psyllium sayenera kutengedwa ndi anthu omwe ali ndi vuto la m'mimba kapena zochepa, zovuta kumeza, kapena kuchepetsa kapena kusokoneza paliponse m'magawo.
Anthu omwe ali ndi matenda a impso ndi omwe akumwa mankhwala ena sangathe kutenga mankhwala owonjezera a psyllium.
Ngati muli ndi kusintha kwatsopano kapena kosalekeza m'zinthu zanu zamkati, onetsetsani kuti mufunsane ndi dokotala wanu. Ngati muli ndi matenda omwe amafunika chithandizo (monga matenda a shuga kapena matenda a mtima), kambiranani ndi dokotala ngati mukufuna psyllium mmalo mosiya kapena kuchepetsa kusamalidwa koyenera. Komanso, ngati mwauzidwa mankhwala, musasiye kumwa mankhwala popanda kufunsa dokotala wanu choyamba.
Mtsinje
Ngakhale psyllium ingakhale yothandizira kuthetsa mtundu wina wa kudzimbidwa nthawi zina ndipo ingakhale nayo phindu pamene itengedwa kuti ikhale ndi zina, imagwiritsidwa ntchito bwino kuphatikizapo njira zina zothandizira ndi njira zothandizira zomwe zingaphatikizepo zakudya, kusintha kwa moyo, ndi mankhwala.
Ngati mukuyang'ana kuti mupange zakudya zowonjezereka, yesetsani kudya zakudya zowonjezera zitsulo monga mchere wothandizira, mchere, mphodza, nyemba, nyemba, nyemba, zipatso, zipatso, zipatso , biringanya, ndi artichokes. Zina zomwe zimachokera ku zitsulo zosungunuka zimaphatikizapo mthethe komanso kutulutsa fiber.
> Zotsatira:
> de Bock M, Derraik JG, Brennan CM, ndi al. Psyllium supplementation achinyamata amathandiza kufalitsa mafuta ndi chidziwitso cha lipid. PLoS One. 2012; 7 (7): e41735.
> Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. Mapulogalamu a Psyllium amachititsa kuti tizirombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda: meta-analytical data in subjects, odwala omwe ali pachiopsezo cha mtundu wa shuga 2, ndi odwala omwe amachiza mtundu wa shuga 2. Am J Clin Nutr. 2015 Dec; 102 (6): 1604-14.
> Wotsitsimula E, Cole J, Scott SM, Emery PW, Whelan K. Zosintha zowonongeka: zotsatira za ma prunes pa m'mimba ntchito. Kudyetsa Pharmacol Ther. 2014 Oct; 40 (7): 750-8.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.