Izindaba - Yiziphi Izinzuzo Zokuthatha I-Beta-Glucan?

I. Isingeniso

Emhlabeni wezithako zokudla nokudla okusebenzayo, i-beta-glucan isivele njengesithako senkanyezi, esithembisa uhla lwezinzuzo zezempilo. Kepha iyini ngempela i-beta-glucan, futhi ingayisekela kanjani inhlalakahle yakho? Ake singene kwisayensi engemuva kwale nhlanganisela ehehayo futhi sihlole izinzuzo zayo ezingaba khona.

Iyini i-Beta-Glucan?

I-Beta-glucanwuhlobo lwefayibha encibilikayo etholakala ezindongeni zeseli zezinhlobo ezithile zesikhunta, amagciwane, imvubelo, nezinye izitshalo ezifana ne-oats nebhali. Iwushukela oyinkimbinkimbi umzimba wethu ongawugayisi njengabanye ushukela, okusho ukuthi udlula esiswini namathumbu amancane angagayeki, afinyelele emathunjini amakhulu lapho angavutshelwa khona amagciwane awusizo.

II. Izinzuzo Zezempilo Ze-Beta-Glucan

1. Impilo Yenhliziyo

Enye yezinzuzo ezifundwe kahle kakhulu ze-beta-glucan amandla ayo okusiza ukwehlisa amazinga e-cholesterol. Amazinga aphezulu e-cholesterol ye-LDL (embi) angaholela ekwakhekeni kwama-plaque emithanjeni, okwandisa ingozi yesifo senhliziyo. I-Beta-glucan ibopha kuma-bile acids emgudwini wokugaya ukudla, abese ekhishwa emzimbeni. Le nqubo inciphisa izitolo ze-cholesterol esibindini, okusishukumisela ukuba sithathe i-cholesterol eyengeziwe ye-LDL egazini, ngaleyo ndlela yehlise amazinga e-cholesterol ewonke.

2. Ukulawulwa Koshukela Wegazi

Kubantu abanesifo sikashukela noma labo abafuna ukulawula amazinga kashukela egazini, i-beta-glucan ingaba isengezo esibalulekile ekudleni kwabo. Ifayibha encibilikayo ibambezela ukumuncwa kukashukela, okuholela ekwenyukeni kancane kancane kwamazinga kashukela egazini ngemva kokudla. Lokhu kungasiza ekuvimbeleni ama-spikes nokuphahlazeka okungase kuvame ukudla okunoshukela omningi.

3. Ukusekelwa Kwesistimu Yamasosha omzimba

I-Beta-glucan yaziwa ukuthi inemiphumela ye-immunomodulatory, okusho ukuthi ingasiza ekulawuleni amasosha omzimba. Lokhu ikwenza ngokwenza amangqamuzana athile amhlophe egazi asebenze, adlala indima ebalulekile ekulweni nezifo nezifo.

4. Impilo Yamathumbu

Njenge-prebiotic, i-beta-glucan yondla amagciwane amahle emathunjini akho, ikhuthaza ibhalansi enempilo ye-gut microbiota. Amathumbu anempilo axhunyaniswa nokugaya okungcono, ukumuncwa kwezakhi ezithuthukisiwe, ngisho namasosha omzimba anamandla.

5. Ukulawulwa Kwesisindo

I-fiber ephezulu ye-beta-glucan ingasiza ekulawuleni isisindo ngokuthuthukisa umuzwa wokugcwala. Lokhu kungaholela ekwehliseni ukudla kwekhalori futhi kusekele imizamo yokulahlekelwa isisindo uma kuhlanganiswa nokudla okulinganiselayo nokuzivocavoca okuvamile.

III. Ungayifaka Kanjani I-Beta-Glucan Ekudleni Kwakho

Ukufaka i-beta-glucan ekudleni kwakho kuqondile. Ingatholakala kuzinhlamvu eziphelele njenge-oats nebhali, kanye nasezithasiselweni. Nazi iziphakamiso ezimbalwa:
I-Oatmeal:Isitsha se-oatmeal sebhulakufesi siyindlela elula yokuqala usuku lwakho nge-beta-glucan.
Ibhali:Sebenzisa ibhali esobho, izitshulu, noma njengesitsha esiseceleni ukuze wandise ukudla kwakho kwefayibha.
Izithasiselo:Uma uthanda, ungathatha i-beta-glucan kwifomu lesengezo, njengokukhipha impushana kumakhowe. Bheka imikhiqizo ene-beta-glucan ephezulu bese ulandela umthamo onconyiwe.

Yimiphi imithamo enconyiwe yezithako ze-beta-glucan?

Nayi eminye imithamo enconyiwe nokucatshangelwa kokuthatha izithasiselo ze-beta-glucan ngokusekelwe kulwazi oluvela emithonjeni eyahlukene:

Ukunciphisa I-Cholesterol:I-FDA iphakamisa ukuthi ukudla kwansuku zonke kwe-3 amagremu we-beta-glucan kusuka ku-oats noma ibhali, ngokuhambisana nokudla okunamafutha aphansi, kungasiza ukunciphisa ingozi yesifo senhliziyo. Ezinye izifundo zisebenzise imithamo engaba ngu-6 amagremu nsuku zonke amasonto amane ukwehlisa kakhulu amazinga e-cholesterol e-LDL.
Ngokuphathwa kwesifo sikashukela:Ucwaningo lubonisa ukuthi ukudla isikhathi eside kwe-oat beta-glucan ngamagremu angu-5 ngosuku kungathuthukisa ukulawulwa kwe-metabolic, okuhlanganisa namazinga kashukela egazini, kubantu abanesifo sikashukela sohlobo 2.
Ukwesekwa Okujwayelekile Kwamasosha omzimba:Nakuba imithamo ethile yokusekelwa kwamasosha omzimba ingachazwanga kahle, eminye imithombo iphakamisa ukuthi imithamo esukela ku-250-500 milligrams kanye ngosuku kuze kube amasonto ayi-12 isetshenziselwe i-beta-glucan etholakala kumvubelo.
Ukwelashwa Nokuvimbela Umdlavuza:Ama-Beta-glucans abonise amandla ekwelashweni nasekuvimbeleni umdlavuza, kodwa imithamo nezinqubo zokwelapha zingahluka kakhulu futhi ngokuvamile zinqunywa icala ngalinye kuzilungiselelo zomtholampilo.
Okucatshangwayo Okujwayelekile:Uma uthatha izithasiselo ze-beta-glucan, kubalulekile ukuqala ngethamo eliphansi futhi kancane kancane uyandise ukuze uvumele umzimba wakho ukuthi ulungise. Hlukanisa umthamo wansuku zonke phakathi kokudla ukuze unciphise ukungaphatheki kahle kwamathumbu, njengokuqunjelwa kanye negesi, okungenzeka ngokwenyuka kwefayibha.
Kubalulekile ukubonisana nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwengeza, okuhlanganisa i-beta-glucan, ukuze uqinisekise ukuthi isengezo kanye nemithamo zifanele izidingo zakho zomuntu ngamunye futhi awuhlangani nanoma yimiphi imithi okungenzeka ukuthi uyayiphuza. Ukwengeza, bheka imikhiqizo ehloliwe yenkampani yangaphandle ukuze uqinisekise ikhwalithi nobumsulwa.

IV. Ingabe ikhona imiphumela emibi engaba khona noma ukusebenzisana neminye imithi noma izithasiselo?

I-Beta-glucan iwuhlobo lwefayibha encibilikayo eye yafundelwa izinzuzo zayo zezempilo ezingaba khona, ikakhulukazi ezindaweni zempilo yenhliziyo, ukusekelwa kwamasosha omzimba, nokuphathwa kwesifo sikashukela. Nokho, njenganoma yisiphi isithasiselo, kubalulekile ukuqaphela imiphumela engemihle engase ibe khona kanye nokusebenzisana neminye imithi noma izithasiselo.

Engase Engase Side Effects
Nakuba i-beta-glucan ngokuvamile ibhekwa njengephephile lapho ithathwa ngomlomo, abanye abantu bangase baphatheke kabi emathunjini, okuhlanganisa ukuqunjelwa, igesi, nesifo sohudo, ikakhulukazi uma bengajwayele ukudla okune-fiber ephezulu. Lezi zimpawu zivame ukuba mnene futhi zingancishiswa ngokuqala ngomthamo ophansi futhi kancane kancane ziyandise, kanye nokuthatha ibhekwa ngokudla.

Ukusebenzisana Nemithi
Imithi Yokucindezela Amasosha omzimba: I-Beta-glucan ingashukumisa amasosha omzimba, ngakho-ke kungase kube nokuxhumana okulinganiselwe nemithi ecindezela amasosha omzimba, njengaleyo esetshenziselwa ukuvimbela ukwenqatshwa kokufakelwa kwezitho. Ukuhlanganisa i-beta-glucan nale mithi kungase kwehlise ukusebenza kwayo.
Imithi Yomfutho Wegazi: I-Beta-glucan ingase ibe nomphumela wokwehlisa umfutho wegazi, ngakho ukuwuthatha nemithi yomfutho wegazi ophakeme kungase kuholele ekutheni umfutho wegazi ube uphansi kakhulu. Kubalulekile ukuqapha umfutho wegazi eduze uma ukuthatha kokubili.
Izidakamizwa Ezingezona I-Steroidal Anti-Inflammatory (NSAIDs): Kunengozi ecatshangelwayo yokulimala kwamathumbu lapho i-beta-glucan ihlanganiswa nama-NSAID amaningi, kuhlanganise ne-aspirin. Lokhu kusekelwe ezifundweni zamagundane, futhi ukubaluleka komtholampilo kubantu akucaci.

Izinyathelo zokuzivikela
Ukukhulelwa Nokuncelisa: Alukho ulwazi olwanele oluthembekile lokwazi ukuthi i-beta-glucan iphephile ukuyisebenzisa lapho ukhulelwe noma uncelisa. Kungcono ukugwema ukusetshenziswa kulezi zimo kuze kube yilapho ulwazi olwengeziwe lutholakala.
I-Allergies: Uma une-allergies imvubelo, isikhunta, noma isikhunta, ungase ufune ukugwema izithako ze-beta-glucan ezithathwe imvubelo.