Psyllium bụ ụdị ụbụrụ nke sitere na husksium (mkpụrụ Plantago ovata ). Ọgaranya na eriri a na-edozi, psyllium na-enweta mmiri ma na-emepụta gel.
Na-eji maka Psyllium
Iji nweta eriri zuru oke kwa ụbọchị, lee anya na akwụkwọ nri, mkpụrụ osisi, ọka wit na mkpụrụ ọka dum, agwa, bali, bulgur, na mkpụrụ. Ụmụ nwanyị 50 ma ọ bụ n'okpuru chọrọ eriri 25 grams kwa ụbọchị, ndị ikom 50 ma ọ bụ n'okpuru chọrọ 38 grams kwa ụbọchị, dịka Institute of Medicine si kwuo.
Ụmụ nwanyị 51 ma ọ bụ okenye chọrọ gram 21 kwa ụbọchị, ndị ikom 51 ma ọ bụ okenye chọrọ gram 30 kwa ụbọchị.
Otutu ihe oriri nke osisi nwere ma ogwu a na-achikota ma o bu nke a na-aputaghi. E wezụga psyllium, a na-ahụ fiber soluble na oatmeal, agwa, apụl, strawberries, blueberries, oranges, peas, na barley. Enwere ike ịchọta fiber (ụdị ụbụrụ nke na-agba ọsọ site na usoro digestive) na ọka wheat, mkpụrụ, agwa, na akwụkwọ nri.
Ụfọdụ ndị mmadụ nwere ike ịnweta mgbatị fiber, dị ka psyllium, iji mee ka ihe oriri ha dịkwuo ukwuu. A na-ekwu na eriri na-enyere aka na ụdị ọrịa dịgasị iche, gụnyere:
- Nkwado
- Ọrịa shuga
- Mgbaji na ebe nchekwa
- Ọrịa obi
- Ọbara mgbali elu
- Cholesterol dị elu
- Irighiri bowel syndrome (IBS)
- Ọrịa Metabolic
- Ibu oke
A na-ekwukwa na eriri soluble kwalite mmetụta nke zuru ezu, ma ọ bụ satiety. N'ime nnyocha e bipụtara na Mkpa na 2016, dịka ọmụmaatụ, psyllium supplementation mere ka ụba zuru oke ma ghara inwe agụụ n'etiti nri ma e jiri ya tụnyere placebo.
Ihe Bara Uru: Ọ Pụrụ Inyere Aka?
Nke a bụ ile anya nyocha dị iche iche site nyocha nke dịnụ banyere uru ahụike nke psyllium:
Nkwado
Ịbawanye uru ị na-eri nke eriri a na-amịpụta nwere ike ime ka ị na-eme ka ị na-eme ihe. Ka psyllium na-eme ka ala gị na-erigbu, ọ na-eme ka gel, na-agbakwunye nnukwu ihe na-eme ka ọ dị mfe ma dị mfe ịgafe.
Na nyochaa nke e bipụtara na Alimentary Pharmacology and Therapeutics na 2014, Otú ọ dị, ndị nnyocha nyochachara ule na-emetụ n'ahụ na mmetụta nke prunes na-arụ ọrụ afọ iri na ụma ma hụ na prunes dị elu karịa psyllium maka imelite ugboro ugboro na ịdịgide. Nnyocha ọzọ chọpụtara na psyllium na prune fiber dị oke irè iji meziwanye ntachi na ọdịdị ndụ, Otú ọ dị, eriri prune dị irè karị n'ịkwụsị flatulence na bloating.
Cholesterol dị elu
Ịtinye eriri soluble na nri gị nwere ike inye aka belata cholesterol gị. Ọkpụkpụ soluble na-egbochi mmụba nke mmiri mmiri bile na eriri afọ, na-eduga na ntụgharị ha na stool. Dị ka imeju na-agbanwe cholesterol iji dochie mmiri mmiri bile, a na-agbada ọkwa nke LDL cholesterol. Ịbawanye eriri ụbụrụ gị nwere ike ịmịnye site na 5 ruo 10 grams kwa ụbọchị na-ebute oke mbenata pasent 5 na LDL cholesterol.
N'ime nnyocha e bipụtara na PLoS One na 2012, ndị na-agụ akwụkwọ weere mgbakwunye psyllium maọbụ ebebo. Ihe mgbakwunye Psyllium na-eme ka ọ bụrụ pasent 6 n'ime LDL cholesterol.
Ọrịa shuga
Nchọpụta ụfọdụ na-egosi na eriri a na-edozi dịka psyllium nwere ike inye aka melite njikwa glucose na ndị nwere ọrịa shuga 2. N'akụkọ a bipụtara na American Journal of Clinical Nutrition in 2015, dịka ọmụmaatụ, ndị nnyocha nyochara nchọpụta ndị e bipụtara na mbụ ma chọpụta na psyllium ewere tupu oge nri emeela ka ọganihu dị ukwuu na ọbara glucose na-ebu ọnụ na ọrịa hemoglobin glycated (HbA1c) na ndị nwere ọrịa shuga 2 .
Ihe Ndi Nwere Ike Ime
A ghaghị iwere Psyllium na mmiri akwadoro ma jikọta ya na mmiri zuru ezu ma ọ bụ ọ nwere ike ibute ụbụrụ na ikekwe ọbụna na-akpata nkwụsị, mgbachi mgbawa, ma ọ bụ bezoar (otu eriri siri ike n'ime tractestive tract). Malite aro nwayọọ nwayọọ na obere dose ka akwadoro iji nye oge usoro digestive iji gbanwee eriri ụba. Mmetụta ndị nwere ike ịgụnye gas, bloating, afọ ọsịsa, na afọ ntachi. A kọwakwara ihe ndị na-adịghị mma.
Ndi mmadu ndi nwere obi iru ala ma obu spasms, okwesiri ikpo ihe, ma obu ihe nkpuchi ma obu igbochi obula n'ime tractestive.
Ndị ọrịa akụrụ na ndị na-ewere ụfọdụ ọgwụ nwere ike ọ gaghị enwe ike iji psyllium mgbakwunye.
Ọ bụrụ na ị nwere mgbanwe ọhụrụ ma ọ bụ na-agbanwe agbanwe na àgwà gị, jide n'aka na ị gakwuru dọkịta gị. Ọ bụrụ na ị nwere ahụike nke chọrọ ọgwụgwọ (dịka ọrịa shuga ma ọ bụ ọrịa obi), soro dọkịta gị gwa ya ma ọ bụrụ na ị nwere mmasị na psyllium kama ịhapụ ma ọ bụ na-egbu oge nlekọta ịhazi. Ọzọkwa, ọ bụrụ na e nyere gị ọgwụ, ahapụla ya ma ọ bụrụ na ị gwaghị dọkịta gị na mbụ.
Nwepu
Ọ bụ ezie na psyllium nwere ike inye aka n'imeso ụfọdụ ụdị nchekasị oge ụfọdụ ma nwee ike ịba uru mgbe e mere maka ọnọdụ ndị ọzọ, a ga-eji ya na ọgwụgwọ ndị ọzọ na usoro igbochi nwere ike ịgụnye nri, mgbanwe ndụ, na ọgwụ.
Ọ bụrụ na ị na-achọ ịkwalite ihe oriri gị nwere ike ịmepụta, gbalịa ịmepụta nri ndị nwere eriri na-eri anụ dịka oatmeal, bekee, lentil soup, bee burgers, na nri ndị ọzọ legume, mkpụrụ, mkpụrụ, citrus mkpụrụ, apụl, mkpụrụ vaịn, strawberries , eggplant, na artichokes. Ndị ọzọ na-esi na fiber soluble gụnyere acacia na prune fiber.
> Isi mmalite:
> de Bock M, Derraik JG, Brennan CM, et al. Mmezi Psyllium na ndị na-eto eto na-eme ka ịba ụba nke ọma na nke ọma na-emepụta: a na-ejikọta ọnụ, onye na-eso ụzọ, nke a na-achịkwa, na-esite na ya. Ejiri otu. 2012; 7 (7): e41735.
> Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. Psyllium na-eme ka mma glycemic dị ka ọnụọgụ nke njikwa glycemic: nchịkọta analysis nke data na isiokwu ndị dị ndụ, ọrịa ndị nwere ụdị ọrịa shuga 2, na ndị ọrịa na-agwọ maka ọrịa shuga nke ụdị 2. Am J Akwalite Nutr. 2015 Dec; 102 (6): 1604-14.
> Lever E, Cole J, Scott SM, Emery PW, Whelan K. Nyochaa usoro nyocha: mmetụta nke prunes na arụmọrụ nke afọ. Aliment Pharmacol Ther. Ọkt; 40 (7): 750-8.
> Nkọwapụta: Ihe ọmụma dị na saịtị a bu n'obi maka ebumnuche nanị ma ọ bụghị ihe mgbakwunye maka ndụmọdụ, nyocha ma ọ bụ ọgwụgwọ site na onye dọkịta nyere ikikere. Ekwesighi iji kpuchie ndokwa niile, ọgwụ ọjọọ, ọnọdụ ma ọ bụ mmetụta ọjọọ. Ị ga-achọ nlekọta ahụike ngwa ngwa maka nsogbu ahụike ọbụla ma jụọ dọkịta gị tupu i jiri ọgwụgwọ ọzọ ma ọ bụ gbanwee usoro gị.