Beta-glucan wani nau'in fiber mai sauƙi wanda aka yadu a yalwace don kariyar gina jiki. Abin mamaki, ana iya samun beta-glucan a yisti, algae da wasu abinci-ciki har da hatsi da namomin kaza. Beta-glucan an yi nazari a wasu nau'o'in yanayin kiwon lafiya, ciki har da ciwon sukari, ciwon ƙwayar jijiyar zuciya, da kuma rashin lafiyar jiki. An nuna wannan fiber mai lafiya don taimakawa wajen inganta lafiyar jiki da kuma kula da lafiyar jiki.
Saboda ana iya ganin fiber zafin jiki don kiyaye darajar kajin lafiya, ba abin mamaki ba ne cewa akwai wasu nazarin binciken da ke nazarin sakamakon cewa beta-glucan yana da matakan cholesterol da triglyceride.
Za a iya Beta-Glucan Ƙasa Ruwa?
An yi nazarin sakamako mai zurfi na beta-glucane a cikin wasu nau'o'in yanayin kiwon lafiya, ciki har da kiba, da ciwon sukari, da kuma mutanen da ke da matsakaicin ƙwayar cholesterol. A cikin waɗannan nazarin, a ko'ina tsakanin 1 zuwa 14 grams na beta-glucan aka ɗauki na tsawon lokaci tsakanin makonni daya da 12. Beta-glucan, yawanci ana samo daga oat, sha'ir ko yisti, an dauki shi ne a matsayin kari ko kuma ya kara da shi ga abinci daban-daban, ciki har da:
- Porridge
- Cereal Bars
- Miyan
- Juice
Yawancin waɗannan binciken sun gano cewa beta-glucan yana da tasirin tasiri a kan lipids, musamman ma a yawan jinsin cholesterol da LDL cholesterol. A cikin wadannan lokuta, an sauke nauyin ƙwayar cholesterol zuwa kashi 17% kuma an rage yawan nauyin cholesterol daga ko'ina tsakanin 2 da 16 bisa dari.
Mutane da aka gano da high cholesterol sun bayyana gagarumin raguwa daga yawan nau'o'in LDL cholesterol idan aka kwatanta da waɗanda ke da matakan cholesterol masu lafiya. A gefe guda, akwai wasu ƙananan binciken da ba su ga bambanci a LDL ko yawan ƙwayoyin cholesterol ba.
Matsanancin ƙwayoyin cuta da kuma HDL ƙananan cholesterol ba su bayyana sun zama masu tasiri sosai a yawancin waɗannan nazarin. A wasu lokuta, akwai ƙananan ƙananan raguwa a cikin duka HDL da triglycerides.
Ya kamata Beta-Glucan zama wani ɓangare na shirinku na Cholesterol-Rawanci?
Akwai ƙananan binciken da ke nuna cewa yin amfani da beta-glucan zai iya taimakawa ƙananan lipids - musamman ma yawan kuɗin LDL da cholesterol.
Ko da yake akwai adadin abubuwan da ke dauke da beta-glucane a kan kasuwa, zaka iya ƙin hada kayan abinci lafiya a cikin beta-glucan a cikin abincinka, ciki har da:
- Barley
- Oatmeal
- Namomin kaza
- Rye
- Alkama
- Gudun ruwa
Ba wai kawai wadannan abinci zasu ƙara beta-glucan zuwa abincinku ba, su ma suna cike da cike da sauran kayan gina jiki mai kyau.
Cibiyar Abincin da Drug (FDA) ta ba da damar abinci tare da abun ciki mai girma na beta-glucan, irin su sha'ir da kayan oat, don ɗaukar da'awar lafiya a zuciya akan bugunan abinci. Wannan ya danganta ne a kan binciken da aka yi a baya wanda ya nuna cewa 3 grams ko fiye na beta-glucane a cikin wadannan abinci zai iya rage yawan cholesterol daya. Oatmeal da sha'ir sun ƙunshi mafi yawan yawan beta-glucan ta hanyar bauta. Alal misali, kashi ɗaya da rabi na kaya ko sha'ir ko oatmeal ya ƙunshi ya ƙunshi ko'ina tsakanin 2.5 zuwa 3 grams na beta-glucan.
Abincin da ya ƙunshe da abinci mai yawa a cikin fizuka mai sauƙi kamar beta-glucan yana da kyau a haɗe shi, amma zaka iya lura da maƙarƙashiya, flatulence, diarrhea, ko kuma ciki na ciki idan ka ci abinci mai yawa. Idan kuna la'akari da ƙara beta-glucan kari ga tsarin sallesterol-ragewan ku, ya kamata kuyi magana da ma'aikacin lafiyarku na farko. Beta-glucan, da sauran kayayyakin fiber mai soluble, na iya yin hulɗa tare da wasu magunguna ko ƙin wasu yanayin kiwon lafiya.
> Sources:
AbuMweis, SS, Bayahude S, da Ames NP. Beta-glucan daga sha'ir da ƙarfin raguwa na lipid: zane-zane na gwagwarmaya, sarrafa gwaji. Eur J Clin Nutr 2010; 64: 1472-1480.
Na'urar Magana. (2014). Beta-glucan [Monograph]. An dawo daga http://naturalstandard.com/databases/hw/all/patient-beta-glucan.asp
Othman, RA, Moghadasian, MH, da Jones, PJ Cholesterol-lowering effects of oat beta-glucan. Nutr.Rev. 2011; 69 (6): 299-309.
Reyna-Villasmil N, Bermudez-Pirela V, Mengual-Moreno E, et al. Meta-bincike game da sakamakon cin abinci beta-glucan akan ƙwayar cholesterol da glucose. Gina Jiki 2011; 27: 1008-1016.
Tiwari, U. da Cummins, E. Meta-bincike game da sakamakon beta-glucan ci a kan jini cholesterol da glucose matakan. Gina Jiki 2011; 27 (10): 1008-1016.