Njira imodzi yotchuka yothetsera kulemera kwake ndiyo psyllium ( Plantago ovata ), chomera chomwe chimapanga makokosi omwe ali ndi mchere wambiri (umodzi mwa mitundu iwiri ya zakudya zamagetsi). Mtundu wa zitsulo zosungunuka mu psyllium umadziwika kuti mucilage. Pakasakanizidwa ndi madzi, imatulutsa gel osakaniza.
Mwinamwake mwawonapo psyllium kumalo osungiramo mankhwala komwe mumakhala mumsewu wopaka mankhwala.
Pamene psyllium ili m'matumbo anu, imatenthetsa madzi, imachepetsa ziwalo ndipo zimapangitsa kuti zikhale zophweka.
Zifukwa Zomwe Anthu Amatenga Psyllium Pofuna Kutaya Thupi
Zomwe zimapezeka mu zakudya monga zitsamba zam'mimba ndi nyemba, zitsulo zosungunuka zimagwiritsidwa ntchito kuti zithandizidwe mu shuga komanso zimathandiza kuchepetsa mafuta m'thupi. Kuonjezerapo, minofu ya psyllium imatchedwanso kukana kudya. Ikulongosola kuti ipangire chinthu chamtundu wa gel m'kati mwa matumbo, chomwe chingakuthandizeni kuti mukhale okhutira kwa nthawi yayitali ndikulimbikitsanso kulemera.
Matenda a Psyllium amagwiritsidwanso ntchito pofuna kuthetsa kudzimbidwa, kusintha zizindikiro za mitundu ina ya matenda opweteka a m'mimba (IBS), kulimbikitsa zotayirira zotsekula ndi kutsekula m'mimba, ndi kuyang'anira shuga wa magazi mwa anthu omwe ali ndi shuga. Chifukwa cha kuthekera kwake kulimbitsa thupi, thupi limatchedwanso kuti kuyeretsa njuchi.
Ku United States, kudya kwa mavitamini tsiku ndi tsiku ndi ma gramu 38 kwa amuna ndi 25 magalamu kwa amayi oposa 50. Ngati muli ndi zaka zopitirira 50, malangiziwa ndi 30 magalamu a amuna ndi 21 magalamu azimayi.
Ambiri a anthu amadya magalamu 15 kapena osachepera tsiku.
Psyllium ndi yotsika mtengo, yomwe imapezeka mosavuta. Kasipuni imodzi ya mankhusu a psyllium imakhala pafupifupi magalamu atatu a ma fiber.
Kodi Psyllium Amathandiziradi Kwenikweni Ndi Kutaya Kwambiri?
Mwa kupanga gel wandiweyani mmimba mwako, psyllium ikhoza kukweza chidzalo (ndipotu, kufooketsa kudya kwambiri).
Pakadali pano, maphunziro a psyllium zotsatira pa chilakolako ndi kulemera kwachititsa zotsatira zosiyana. Tawonani zotsatira zochepa kuchokera kufukufuku omwe alipo pa psyllium ndi kuchepa kwa thupi.
Mu kafukufuku wofalitsidwa mu Appetite mu 2016, psyllium itadutsa chakudya chamadzulo ndi chakudya chamasana kwa masiku atatu chinachititsa kuti njala ikhale yambiri komanso kuwonjezeka pakati pa chakudya poyerekeza ndi placebo. Mayi amayesedwa (3.4, 6.8, ndi 10.2g), mlingo wa 6.8g unapindulitsa kwambiri pa malowa.
Phunziro lina la 2016 (lofalitsidwa mu Nutrition Journal ) linapeza kuti anthu omwe ali ndi matenda a shuga a mtundu wachiwiri omwe amatenga 10.5 magalamu a psyllium tsiku lililonse kwa masabata asanu ndi atatu ali ndi thupi lochepa kwambiri (BMI) poyerekeza ndi omwe adya chakudya chawo nthawi zonse masabata asanu ndi atatu. Kuonjezerapo, kusala shuga, insulini, ndi ena odwala magazi amathandizika pambuyo pa psyllium supplementation.
Kafukufuku wofalitsidwa ku International Journal of Preventative Medicine mu 2016, adapeza kuti masabata khumi ndi awiri a psyllium supplementation analibe mphamvu pa kulemera kwa thupi kapena mthupi (BMI) mwa anthu omwe ali ndi matenda a chiwindi.
Zotsatira Zowonongeka Zotheka
Ngakhale kuti psyllium nthawi zambiri imakhala yotetezeka ngati imagwiritsidwa ntchito ngati ikulimbikitsidwa, ikhoza kuyambitsa zotsatira zina monga gasi, kupweteka, kupweteka kwa m'mimba, kutsegula m'mimba, ndi mseru.
Ngakhale kuti ndizosazoloŵeka, anthu ena ali ndi zotsatira zolakwika. Itanani dokotala wanu nthawi yomweyo ngati mukumva zizindikiro zosadziwika monga:
- Kuvuta kupuma kapena kumeza
- Kutentha
- Kupweteka kwa m'mimba
Ndi bwino kuyamba ndi mlingo wochepa ndipo pang'onopang'ono kuonjezera ndalama zomwe mumatenga pakatha masabata awiri kapena awiri mpaka mutapeza mlingo woyenera. Sakanizani bwino ndi kuchuluka kwa madzi (kawirikawiri, supuni imodzi imasakanizidwa ndi ma ouni asanu ndi atatu a madzi).
Kukhalabe hydrated kumathandiza kuti chikhale chofewa ndikumapangitsa kuti matumbo amveke mosavuta. Kutenga psyllium ndi madzi osakwanika kapena muyezo waukulu ndi chowopsya chotsitsa komanso kungachititse kuti zisawonongeke.
Ngati kudzimbidwa kwanu kukupweteka pamene mutenga psyllium, lekani kutenga ndikulankhulana ndi dokotala wanu.
Psyllium sayenera kutengedwa ndi anthu omwe ali ndi vuto lalikulu la m'mimba (monga chiwindikiro), zolepheretsa m'mimba kapena zochepa, zovuta kumeza, colorectal adenoma, kapena kupopera kapena kusokoneza kulikonse kumene kuli m'mimba. Anthu omwe ali ndi matenda a impso ndi omwe akumwa mankhwala ena sangathe kutenga mankhwala owonjezera a psyllium.
Mtsinje
Pamene mukudya zakudya zowonjezera zowonjezereka kuchokera ku zakudya monga nyemba zouma ndi nandolo, mapulasitiki, oats, zipatso, ndi zamasamba zingakuthandizeni kuti mukhale ndi nthawi yaitali, pakalipano palibe umboni wokwanira wotsimikizira kuti psyllium yokha ndiyo kuthandizidwa.
Ngati mukuvutika kupeza fiber yokwanira kuchokera ku chakudya kapena kukhala ndi nkhawa zomwe zingathandizidwe pakuwonjezera zakudya zowonjezereka, kuonjezeranso kuti zakudya zina zimapindulitsa. Ngati mukuganiza kuti mukuyesera ngakhale, ndibwino kuti muyankhule ndi wothandizira zaumoyo wanu kuti mukambirane ngati mukuyenera.
> Zotsatira:
> Abutair AS, Naser IA, Hamed AT. Matenda a Soluble ochokera ku psyllium amachititsa kuti thupi liziyenda bwino ndi kulemera kwa thupi pakati pa odwala matenda a shuga a 2 (mayesero oletsa kulamulira). Nsembe J. 2016 Oct 12; 15 (1): 86.
> Akbarian SA, Asgary S, Feizi A, Iraj B, Askari G. Phunziro la Kulinganitsa Potsatira Zomera za Plantago psyllium ndi Ocimum basilicum Mbewu pa Zomwe Zili M'kati mwa Matenda Osalcoholic Mafuta Odwala Chiwindi. Int J Prev Med. 2016 Oct 10; 7: 114.
> Brum JM, Gibb RD, Peters JC, Mattes RD. Zotsatira zovuta za psyllium mwa odzipereka odzipereka. Chakudya. 2016 Oct 1; 105: 27-36.
> 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.
> 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.