Esinye isisombululo esithandwa kakhulu sokulahlekelwa isisindo ngu-psyllium ( Plantago ovata ), isitshalo esikhiqiza izinhlanzi zembewu ezicebile fiber ezifakwe ngaphakathi (enye yezinhlobo ezimbili eziyinhloko ze-fibre yokudla). Uhlobo lwe-fiber e-soluble e-psyllium lwaziwa ngokuthi i-mucilage. Uma ixubene namanzi, iyancipha i-gel.
Mhlawumbe uke wabona i-psyllium esitolo sezidakamizwa esendaweni yangakini e-laxative aisle.
Uma i-psyllium isemathunjini akho, ithokoza amanzi, ithambisa izihlalo futhi yenza kube lula ukudlula.
Izizathu Abantu Bamukela Psyllium for Loss Weight
Kutholakala ekudleni okufana nama-flaxseeds kanye nama-legumes, i-fibre e-soluble icatshangwa ukuthi isisiza ekulawuleni ushukela wegazi futhi kusize i-cholesterol ephansi. Ngaphezu kwalokho, kuthiwa i-psyllium fiber igxila ukudla. Ikhulisa ukwakha into efana ne-gel emanzini, okungakusiza uzizwe ugcwele isikhathi eside futhi ukhuthaze ukulahleka kwesisindo.
I-Psyllium fiber nayo isetshenziselwa ukukhulula ukuqothulwa, ukuthuthukisa izimpawu zezinhlobo ezithile zesifo sofuba esiswini (IBS), ukuqinisa izihlalo ezingavamile nokuhuda, nokulawula ushukela wegazi kubantu abanesifo sikashukela. Ngenxa yokuthi ikhono layo lokugqugquzela isifo sofuba, i-psyllium kuthiwa ihlanza ikoloni.
E-United States, ukuphakelwa kwe-fiber yansuku zonke kunconywa ngama-gram angu-38 kumadoda nama-25 amagremu kwabesifazane abangaphansi kweminyaka engu-50. Uma uneminyaka engaphezu kuka-50, izincomo zingama-gramu angu-30 kumadoda nama-21 amagremu kwabesifazane.
Abantu abaningi abadala badla amagremu angu-15 noma ngaphansi ngosuku.
I-Psyllium iyimithombo ephansi engabizi, etholakalayo kalula yefiber. Elinye isipuni se-husk psyllium linamagremu amathathu e-fiber.
Ingabe i-Psyllium iyasiza Ngempela Ngokulahlekelwa Isisindo?
Ngokwenza i-gel eqinile esiswini sakho, i-psyllium ingathuthukisa ukugcwala (futhi, futhi, yidambise ukudla ngokweqile).
Kuze kube manje, izifundo ezithinta imiphumela ye-psyllium ekufakeni ukudla kanye nesisindo ziye zaveza imiphumela ehlanganisiwe. Nakhu ukubuka okuncane okutholakele kusukela ocwaningweni olutholakalayo kwi-psyllium nokulahlekelwa isisindo.
Esicwaningweni esanyatheliswa ku- Appetite ngo-2016, i-psyllium ethathwe ngaphambi kokudla kwasekuseni nasekuseni izinsuku ezintathu kwaholela ekulameni kancane kanye nokugcwala okugcwele phakathi kokudla kuqhathaniswa ne-placebo. Kulezi zilinganiso ezivivinywe (3.4, 6.8, no-10.2g), umthamo we-6.8g wanikeza izinzuzo ezingaguquguquki ezingaphezu kwe-placebo.
Olunye ucwaningo luka-2016 (olwanyatheliswa ku- Journal of Nutrition ) lwathola ukuthi abantu abane-type 2 yesifo sikashukela ababethatha ama-10,5 amagremu angu-psyllium nsuku zonke amasonto ayisishiyagalombili babene-index ye-body mass ephansi (BMI) uma kuqhathaniswa nalabo abadla ukudla kwabo njalo amasonto ayisishiyagalombili. Ukwengeza, ukudla okushukela egazini, i-insulini, kanye nezinye izimpawu zegazi kuthuthukisiwe emva kokuxhaswa kwe-psyllium.
Ucwaningo olunyatheliswa kuyi- International Journal of Medicine Preventative ngo-2016, nokho, lathola ukuthi amasonto angu-12 e-psyllium supplementation awazange abe nomthelela ekutheni isisindo noma umzimba we-mass mass index (i-BMI) kubantu abanesifo esingenaso utshwala esibi.
Imiphumela Ezingenakwenzeka
Nakuba ngokuvamile i-psyllium ithathwa njengokuphephile lapho isetshenzisiwe njengenconywa, ingabangela imiphumela eminye yemiphumela efana negesi, ukubhula, isisu, isifo sohudo, kanye nesicashu.
Nakuba kungavamile, abanye abantu banomphumela wokuthola ukugula. Shayela udokotela wakho ngokushesha lapho ubona izimpawu ezingavamile ezifana nalezi:
- Kunzima ukuphefumula noma ukugwinya
- Ukuchithwa
- Ubuhlungu besisu
Kungcono ukuqala ngomthamo ophansi futhi ukwandise kancane kancane inani oyithatha ngaphezulu kweyodwa kuya kwamasonto amabili uze ufinyelele umthamo onconywayo. Hlanganisa kahle ngemali ephakanyisiwe yamanzi (ngokuvamile, ithisipuni eyodwa ixubene nama-ounces ayisishiyagalombili wamanzi).
Ukuhlala i-hydrated kusiza ukugcina isitembu sitholile futhi kwenza ukuhamba kwamathumba kube lula ukudlula. Ukuthatha i-psyllium nge-fluid enganele noma emithonjeni emikhulu ingozi yokukhipha futhi ingase iholele ekuvimbeleni isisu.
Uma ukuqothula kwakho kudlulela ngenkathi uthatha i-psyllium, yeka ukuthatha bese ukhuluma nodokotela wakho.
I-Psyllium akufanele ithathwe ngabantu abanezinkinga zomzimba eziyingozi (njenge-appendicitis), izivimbela izifo noma izigaxa, ubunzima bokugwinya, i-adenoma ye-colorectal, noma ukugxila noma ukuvimbela noma yikuphi endaweni yokugaya. Abantu abanesifo sezinso nalabo abaphuza imithi ethile bangase bangakwazi ukuthatha izithako ze-psyllium.
I-Takeaway
Ngenkathi ususa ama-fiber e-soluble ekudleni kusuka ekudleni okunjengobhontshisi omisiwe nama-peas, ama-flaxseeds, ama-oats, izithelo nemifino kungakusiza uhlale ugcwele isikhathi eside, okwamanje awunabo ubufakazi obanele bokuncoma i-psyllium kuphela njengesisindo sokulahlekelwa isisindo.
Uma unenkinga yokuthola i-fibre eyanele kusuka ekudleni noma ube nokukhathazeka kwezempilo okungase kusize ngokukhulisa i-fiber yakho yokufakelwa kwe-fiber, ukwengeza enye i-psyllium ekudleni kwakho ingaba nenzuzo. Uma ucabangela ukuzama noma kunjalo, kuwumqondo omuhle ukukhuluma nomhlinzeki wakho wezokunakekelwa kwezempilo kuqala ukuxoxa uma kukufanelekile.
> Imithombo:
> Abutair AS, i-Naser IA, i-Hamed AT. I-fibrous soluble kusuka e-psyllium ithuthukisa impendulo ye-glycemic nesisindo somzimba phakathi kweziguli ze-diabetes type 2 (ukuhlolwa okungahleliwe kwecala). I-Nutr J. 2016 Oct 12; 15 (1): 86.
> Akbarian SA, Asgary S, Feizi A, Iraj B, Askari G. Ucwaningo Lokuqhathaniswa Ngomphumela We-Plantago psyllium kanye ne-Ocimum Basilicum Imbewu Yezinyathelo Zase-Anthropometric Ezigulini Ezibangelwa Amanxeba Okungavuthiwe. Int J Prev Med. 2016 Okthoba 10; 7: 114.
> Brum JM, Gibb RD, Peters JC, Mattes RD. Imiphumela engathandekayo ye-psyllium kumavolontiya anempilo. Ukudla. 2016 Okthoba 1; 105: 27-36.
> de Bock M, Derraik JG, uBrennan CM, et al. Ukuxhaswa kwe-Psyllium kwabasha kuyathuthukisa ukusabalalisa kwe-fat & iphrofayili ye-lipid: isivivinyo esilawulwa ngokungahleliwe, esibambe iqhaza, esilubambe iqhaza, esiyi-placebo. PLoS One. 2012; 7 (7): e41735.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.