Psyllium shine nau'i na fiber da aka samu daga husks na kwayar psyllium ( Plantago ovata ). Dama a cikin zafin jiki mai narkewa, psyllium yana sha ruwa da kuma siffar gel.
Yana amfani da Psyllium
Don samun isasshen fiber kowace rana, duba zuwa kayan lambu, 'ya'yan itatuwa, dukan alkama da kayayyakin hatsi, wake, sha'ir, bulgur, da kwayoyi. Mata 50 ko a karkashin suna buƙatar fiber 25 na kowace rana, kuma mutane 50 ko a ƙarƙashin suna buƙatar 38 grams kowace rana, bisa ga Cibiyar Nazarin Medicine.
Mata 51 ko tsufa na bukatar 21 grams kowace rana, kuma maza 51 ko tsufa suna buƙatar 30 grams kowace rana.
Yawancin abinci na abinci sun hada da zazzabi da zazzaɓi mai zafin jiki. Bayan psyllium, ana samun fiber a cikin oatmeal, wake, apples, strawberries, blueberries, lemu, wake, da sha'ir. Fiber zafin jiki (irin fiber da ke ci gaba da motsi ta hanyar tsarin narkewa) ana samuwa a cikin dukan albarkatun alkama, kwayoyi, wake, da kayan lambu.
Wasu mutane na iya buƙatar kariyar fiber, kamar psyllium, don ƙara yawan abincin su. An ce ana yin amfani da fiber don taimakawa tare da wasu al'amura na kiwon lafiya, ciki har da:
- Tabbatarwa
- Ciwon sukari
- Diarrhea da sako-sako
- Ciwon zuciya
- Hawan jini
- High cholesterol
- Ƙwararrun ciwo na jijiyoyin (IBS)
- Ciwon maganin ƙwayar cuta
- Kiba
Ana kuma cewa fiber zafin jiki don inganta jin dadi, ko jin dadi. A cikin wani binciken da aka buga a Appetite a shekara ta 2016, alal misali, kariyar psyllium ya haifar da cikakken cike da ƙananan yunwa tsakanin abinci idan aka kwatanta da placebo.
Amfanin: Zan iya taimakawa sosai?
A nan ne kalli binciken da yawa daga binciken da ake samu game da lafiyar lafiyar psyllium:
Tabbatarwa
Ƙara yawan yin amfani da fiber mai narkewa zai iya inganta kwanciyar hankali. Kamar yadda psyllium ya sa hanyar da za a iya sarrafawa, ya samar da gel, yana ƙara ƙwanƙara zuwa ɗakunan da kuma sa su da sauƙi da sauƙi su wuce.
A cikin wani rahoto da aka buga a Pharmacology da kuma Therapeutics a shekara ta 2014, duk da haka, masu bincike sun gwada gwaji na asibitoci game da tasirin kwayar cutar a kan aikin gastrointestinal kuma sun gano cewa sunadaran sune magungunan psyllium don inganta adadi da kuma daidaito. Wani binciken kuma ya gano cewa psyllium da filayen filayen sun kasance masu tasiri wajen bunkasa maƙarƙashiya da kuma rayuwa mai kyau, duk da haka, fiber filayen ya fi tasiri sosai wajen kawar da flatulence da bloating.
Babban Cholesterol
Ƙara ƙarar zazzaɓi ga abincinku zai iya taimakawa wajen rage ƙwayar cholesterol. Sugar zafin jiki yana shawo kan ƙwayar bile acids a cikin hanji, wanda ke haifar da aikinsu a cikin tarin. Yayin hanta ya canza cholesterol don maye gurbin bile acid, an saukar da matakan LDL cholesterol. Ƙara yawancin fiberka mai soluble ta 5 zuwa 10 grams a rana yawanci sakamakon a kashi 5 cikin dari na LDL cholesterol.
A cikin wani binciken da aka wallafa a PLoS One a 2012, mahalarta sun dauki wani nau'in psyllium ko wuribo. Ƙarawar Psyllium ta haifar da raguwar kashi 6 cikin LDL cholesterol.
Ciwon sukari
Wasu bincike sun nuna cewa zazzafar fiber irin su psyllium na iya taimaka wajen inganta glucose a cikin mutane masu ciwon sukari na 2. A cikin rahoton da aka wallafa a Jaridar American Journal of Clinical Nutrition a 2015, alal misali, masu bincike sun binciki binciken da aka buga a baya da kuma gano cewa psyllium da aka dauka kafin cin abinci ya haifar da ingantacciyar cigaba a cikin glucose mai azumi da jini da halayyar jini (HbA1c) a cikin mutane masu ciwon sukari na 2 .
Hanyoyin da za a iya yiwuwa
Ya kamata a dauki Psyllium a cikin adadin da aka ba da shawarar da kuma haɗuwa tare da isasshen ruwa ko kuma zai iya haifar da maƙarƙashiya kuma zai iya haifar da haushi, ƙuntatawa na intestinal, ko bezoar (wani ɓangaren fiber a cikin ƙwayar cuta). Farawa sannu a hankali tare da ƙananan ƙwayar yana bada shawara don ba da lokacin tsarin narkewa don daidaitawa zuwa fiber ƙara. Hanyoyi na ciki zasu iya hada da gas, bloating, zawo, da maƙarƙashiya. Har ila yau an bayar da rahoton halayen hasara.
Ba za a karbi Psyllium da mutane da ciwon ƙuƙwalwar hanji ba ko spasms, wahalar haɗuwa, ko ƙuntatawa ko ƙuntatawa a ko'ina cikin filin narkewa.
Mutane da cututtukan koda da wadanda ke shan wasu magunguna bazai iya daukar kariyar psyllium ba.
Idan kana da sabon canji ko sauya a cikin hankalinka, tabbas ka shawarci likitanka. Idan kana da yanayin lafiyar da ke buƙatar jiyya (irin su ciwon sukari ko cututtukan zuciya), yi magana da likitanka idan kana da sha'awar psyllium maimakon juyawa ko jinkirta kulawa na gari. Har ila yau, idan an riga an umarce ku magani, kada ku daina shan shi ba tare da tuntuɓi likitan ku ba.
Hanyar tafi
Kodayake psyllium na iya taimakawa wajen magance wasu nau'i na takamaiman lokaci kuma yana da amfani idan an dauki shi don wasu yanayi, ana amfani da ita tare da sauran magunguna da hanyoyin da za su iya haɓaka da abinci, canje-canje na rayuwa, da kuma magani.
Idan kana neman bunkasa kayan da zazzage mai zazzage, gwada hadawa da kayan abinci mai fiber irin su kashin da aka yanke da karfe, mai tausasawa, gurasa mai sutura, wake-wake, da sauran kayan aiki, kwayoyi, tsaba, 'ya'yan itace citrus, apples, grapes, strawberries , eggplant, da artichokes. Sauran hanyoyin da zazzafa fiber sun hada da acacia da kuma filayen filayen.
> Sources:
> de Bock M, Derraik JG, Brennan CM, et al. Ƙarawar Psyllium a cikin matasa yana inganta mai rarraba rarraba da kuma lipid: wani baƙi, wanda ke da makamai, mai sarrafa wuribo, gwagwarmayar rikici. PLoS Daya. 2012; 7 (7): e41735.
> Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. Psyllium zai inganta glycemic iko dacewa ga asarar glycemic iko: wani meta-bincike na bayanai a cikin batutuwa euglycemic, marasa lafiya a hadarin irin 2 ciwon sukari mellitus, da kuma marasa lafiya ana bi da ga irin 2 ciwon sukari mellitus. Am J Clin Nutr. 2015 Dec, 102 (6): 1604-14.
> Leway E, Cole J, Scott SM, Emery PW, Whelan K. Tsaftacewa na yau da kullum: sakamako na prunes a kan aikin gastrointestinal. Abincin Pharmacol Ther. 2014 Oktoba; 40 (7): 750-8.
> Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani da likitan lasisi ba. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.