Psyllium an samo shi ne daga nau'in psyllium da ke fitowa daga tsire-tsire masu tsire-tsire da ke cikin jinsin Plantago . Wannan nau'in an gina shi ne a matsayin ƙarin abin da ke samuwa a wasu nau'i, irin su powders, hatsi, kwayoyi ko capsules. Kwanan nan ka ga psyllium kariyar kayan aiki na kantin kasuwancinka, kantin sayar da kayan kaya, ko kantin sayar da kayan kiwon lafiya inda suke yadu.
An yi nazarin ilimin likitancin psyllium mai soluble a yayinda ake nazarin maƙarƙashiya. Saboda haka, ana iya samun karin kariyar psyllium tare da wasu kwayoyi kan-da-counter wanda ke bi da cututtuka na gastrointestinal. Yawancin bincike kuma sun nuna cewa psyllium zai iya taimakawa wajen rage ƙwayar cholesterol.
Abin da Nazarin ya ce
Yawancin nazarin ya shafi mutanen da ke da matsananciyar matsakaicin matakan cholesterol ba tare da shan magunguna ba . Mutanen da ke shiga cikin wannan binciken sun dauki nauyin psyllium tsakanin 2 grams da 45 grams kowace rana ko dai a cikin foda, kwaya, ko hatsi. Duk da haka, yawancin karatu sunyi amfani da kwayoyi tsakanin 3 grams da 10.5 grams na psyllium yau da kullum. A wasu lokuta inda aka karbi asarar da yawa, an raba sassan da rana a cikin rana, maimakon cinyewa a lokaci ɗaya. Wasu nazarin ba su tsara wani abinci na musamman ga mahalarta nazarin bi, yayin da mutane a cikin wasu nazarin sun bi wani abincin mai mai ƙananan ƙari ba tare da shan psyllium ba.
An dauki Psyllium na tsawon lokaci tsakanin mako guda da watanni shida.
Kodayake akwai wasu binciken da ba su nuna bambanci a matakan da suka shafi lipid a cikin mutane masu shan psyllium yau da kullum, yawancin bincike sun nuna cewa:
- Yawancin nauyin cholesterol yawanci an saukar da ita ta hanyar ko'ina tsakanin kashi 4 da kashi 10.
- LDL cholesterol matakan da aka saukar kadan daga ko'ina tsakanin kashi 4 da kashi 13.
Yawancin karatu ba su ga wani canje-canje mai mahimmanci a cikin matakin HDL da triglyceride ba a cikin mutane da ke shan psyllium. Hakanan sakamakon ƙwayar cholesterol na psyllium ya nuna cewa ya zama kashi-dogara-wato, mafi girma da aka ba da shi, ƙananan da kuma LDL cholesterol za su tafi.
Anyi tunanin cewa zazzafar ƙwayar cholesterol na psyllium za a iya danganta shi da fiber mai soluble , wani carbohydrate mai rikitarwa wanda ke tasowa a matsayin gel-kamar daidaito lokacin da ya shiga filin narkewa. Anyi zaton wannan fiber mai narkewa yana rage yawan cholesterol ta rage karfinta daga ƙananan hanji da kuma cikin jini.
Ya kamata ku dauki Psyllium don rage yawan ƙwayar ku?
Akwai nazarin da yawa da ke nuna cewa psyllium zai iya rage ƙwayar cholesterol da LDL dinka da yawa-yin wannan kariyar daɗaɗɗen kariyar tsarin shirin ku na cholesterol. Duk da haka, babu wani bincike da ke nazarin maganganun psyllium na tsawon lokaci a kan ƙwayar cholesterol fiye da watanni shida. Kodayake psyllium ya bayyana ya zama ingancin lafiya, wasu mutane suna daukar psyllium a cikin waɗannan nazarin da suka kamu da cututtuka masu ciwo mai zurfi, irin su cututtuka, tashin zuciya, zafi na ciki, da kuma flatulence.
Idan kuna sha'awar daukar nauyin kariyar psyllium don taimakawa wajen rage ƙananan cholesterol, ya kamata ku tattauna wannan tare da mai ba da sabis na kiwon lafiya a farkon. Psyllium na iya yin hulɗa da wasu magunguna da bitamin da kake dauka, hana kwayoyi daga kasancewa cikin jiki. Sabili da haka, an bada shawarar cewa an dauki wasu magunguna biyu a cikin sa'o'i biyu kafin sa'o'i biyu bayan shan psyllium. Bugu da ƙari, idan kuna da wasu yanayin kiwon lafiya wanda ke ƙunshe da ƙwayar gastrointestinal, psyllium na iya kara damuwa da su.
Dole ne a dauki Psyllium tare da akalla 8 oganci na ruwa da kuma isasshen abinci mai kyau yayin da ake daukar psyllium, tun da psyllium na iya karawa da kuma toshe bakin ka ko kuma hanji na ciki ba tare da karɓar yawan ruwa ba.
Wasu masana'antun abinci sun hada da psyllium zuwa wasu hatsi, sanduna kumallo, da kaya, saboda haka idan ba ka son shan karin kwayoyi ko foda, wannan zabin zai zama mai karfin gaske. Dole ne ku duba lakabin kunshin kayan aiki na psyllium da kayan abinci na kayan abinci.
Sources:
Anderson JW, Allgood LD, Lawrence A, et al. Cholesterol-ragewa sakamakon psyllium ci adjunctive zuwa rage cin abinci far a cikin maza da mata tare da hypercholesterolemia: a meta-bincike na 8 sarrafawa gwaji. Am J Clin Nutr 2000; 71: 472-479.
deBock M, Derraik JGB, Brennan CM et al. Ƙarawar Psyllium a cikin matasa yana inganta maida rarraba da kuma lipid: wani bazuwar, mai shiga tsakani, mai kula da wuri, rikici. PLoS Daya 2012; 7: e41735.
Ribas SA, Cunha DB, Sichieri R et al. Hanyoyin psyllium a kan LDL cholesterol a cikin yara da matasa na Brazil: wani ƙaddamarwa, wanda ya dace da gwaji. Br J Nutr 2015; 113: 134-141.
Van Rosendaal GMA, Shaffer EA, Edwards EL, et al. Halin lokaci na gwamnati akan cholesterol-ragewa ta hanyar psyllium: wani nazarin giciye-ƙira a cikin ka'idar normocholesterolemic ko dan kadan hypercholesterolemic batutuwa. Nutr J 2004; 3: 1-7.
Wei W, Wang H, Chen XY et al. Lokaci da kuma sakamakon sakamako na psyllium a kan kwayoyin lipids a m zuwa matsakaici hypercholesterolemia: a meta-bincike na sarrafawa gwaji gwaji. Eur J Clin Nutr 2009; 63: 821-827.