Izindaba - Yiziphi Izinzuzo Zokuthatha i-Beta-Glucan?

I. Isingeniso

izakhi_zokwengeza ze-beta-glucan_powder_diary_4

Ezweni lezithako zokudla kanye nokudla okusebenzayo, i-beta-glucan ivele njengesithako esivelele, esithembisa izinzuzo eziningi zezempilo. Kodwa iyini ngempela i-beta-glucan, futhi ingakusekela kanjani inhlalakahle yakho? Ake singene kwisayensi ngemuva kwalesi sakhi esithakazelisayo futhi sihlole izinzuzo zaso ezingaba khona.

Iyini i-Beta-Glucan?

I-Beta-glucanuhlobo lwe-fiber encibilikayo etholakala ezindongeni zamaseli zezinhlobo ezithile zesikhunta, amabhaktheriya, imvubelo, kanye nezitshalo ezithile ezifana ne-oats nebhali. Kuyi-carbohydrate eyinkimbinkimbi umzimba wethu ongayigayi njengezinye ushukela, okusho ukuthi idlula esiswini nasemathunjini amancane ingagayiwe, ifinyelele emathunjini amakhulu lapho ingavundiswa khona amabhaktheriya awusizo.

II. Izinzuzo Zezempilo ze-Beta-Glucan

1. Impilo Yenhliziyo

Enye yezinzuzo ezifundwe kahle kakhulu ze-beta-glucan yikhono layo lokusiza ukwehlisa amazinga e-cholesterol. Amazinga aphezulu e-LDL (cholesterol embi) angaholela ekuqongeleleni kwama-plaque emithanjeni yegazi, okwandisa ingozi yesifo senhliziyo. I-Beta-glucan ibopha kuma-bile acids endleleni yokugaya ukudla, abese ekhishwa emzimbeni. Le nqubo inciphisa izitolo ze-cholesterol zesibindi, okusenza sithathe i-LDL cholesterol eningi egazini, ngaleyo ndlela yehlise amazinga e-cholesterol iyonke.

2. Ukuphathwa Koshukela Egazini

Kubantu abanesifo sikashukela noma labo abafuna ukulawula amazinga abo kashukela egazini, i-beta-glucan ingaba yinto ewusizo ekudleni kwabo. I-fibre encibilikayo yehlisa ukumuncwa kukashukela, okuholela ekukhuphukeni kancane kancane kwamazinga kashukela egazini ngemva kokudla. Lokhu kungasiza ekuvimbeleni ukwanda kanye nokuphahlazeka okungaba yinto evamile ekudleni okunoshukela omningi.

3. Ukusekelwa Kwesistimu Yokuzivikela Emzimbeni

I-Beta-glucan yaziwa ngokuba nemiphumela yokulawula amasosha omzimba, okusho ukuthi ingasiza ekulawuleni amasosha omzimba. Lokhu ikwenza ngokusebenzisa amangqamuzana athile amhlophe egazi, adlala indima ebalulekile ekulweni nokutheleleka nezifo.

4. Impilo Yamathumbu

Njenge-prebiotic, i-beta-glucan yondla amabhaktheriya amahle esiswini sakho, ikhuthaza ibhalansi enempilo ye-microbiota yamathumbu. Isisu esinempilo sihlotshaniswa nokugaya okungcono, ukumuncwa okungcono kwezakhamzimba, kanye nesistimu yokuzivikela yomzimba enamandla.

5. Ukuphathwa Kwesisindo

Okuqukethwe okuphezulu kwe-fiber kwe-beta-glucan kungasiza ekulawuleni isisindo ngokuthuthukisa umuzwa wokugcwala. Lokhu kungaholela ekunciphiseni ukudla okunama-calories futhi kusekele imizamo yokunciphisa isisindo uma kuhlanganiswa nokudla okulinganiselayo kanye nokuzivocavoca njalo.

III. Indlela Yokufaka I-Beta-Glucan Ekudleni Kwakho

Ukufaka i-beta-glucan ekudleni kwakho kulula. Ingatholakala kokusanhlamvu okuphelele njenge-oats nebhali, kanye nasezithasiselo. Nazi iziphakamiso ezimbalwa:
I-oatmeal:Isitsha se-oatmeal sasekuseni siyindlela elula yokuqala usuku lwakho nge-beta-glucan.
Ibhali:Sebenzisa ibhali ezisobheni, ezitsheni, noma njengesitsha eseceleni ukuze wandise ukudla kwakho kwe-fiber.
Izithasiselo:Uma uthanda, ungathatha i-beta-glucan ngendlela yokwengeza, njengokukhipha impuphu kumakhowe. Funa imikhiqizo enezinga eliphezulu le-beta-glucan bese ulandela umthamo onconywayo.

Yiziphi izilinganiso ezinconywayo zezithako ze-beta-glucan?

Nazi ezinye izilinganiso ezinconywayo kanye nokucatshangelwa kokuthatha izithasiselo ze-beta-glucan ngokusekelwe kolwazi oluvela emithonjeni ehlukahlukene:

Ukwehlisa i-Cholesterol:I-FDA iphakamisa ukuthi ukudla amagremu ama-3 e-beta-glucan nsuku zonke kusuka ku-oats noma ibhali, kanye nokudla okunamafutha amancane, kungasiza ekunciphiseni ingozi yesifo senhliziyo. Ezinye izifundo zisebenzise imithamo engaba amagremu ayi-6 nsuku zonke amasonto amane ukunciphisa kakhulu amazinga e-cholesterol ye-LDL.
Ukuphathwa Kwesifo Sikashukela:Ucwaningo lubonisa ukuthi ukudla i-oat beta-glucan isikhathi eside ngamagremu ama-5 ngosuku kungathuthukisa ukulawulwa kwe-metabolic, okuhlanganisa namazinga kashukela egazini, kubantu abanesifo sikashukela sohlobo 2.
Ukusekelwa Okujwayelekile Kwamasosha Omzimba:Nakuba imithamo ethile yokusekela amasosha omzimba ingachazwanga kahle, eminye imithombo isikisela ukuthi imithamo esukela kuma-milligram angu-250-500 kanye ngosuku kuze kube amasonto ayi-12 isetshenziswe ku-beta-glucan etholakala kumvubelo.
Ukwelashwa Nokuvimbela Umdlavuza:Ama-beta-glucan abonise amandla ekwelapheni nasekuvimbeleni umdlavuza, kodwa imithamo kanye nezinqubo zokwelapha zingahluka kakhulu futhi ngokuvamile zinqunywa ngokwesimo ngasinye ezindaweni zomtholampilo.
Okubalulekile Okuvamile:Uma uthatha izithasiselo ze-beta-glucan, kubalulekile ukuqala ngomthamo ophansi bese uwukhulisa kancane kancane ukuze umzimba wakho ukwazi ukuzivumelanisa nezimo. Hlukanisa umthamo wansuku zonke ekudleni ukuze unciphise ukungakhululeki kwamathumbu, njengokuqunjelwa kanye negesi, okungenzeka ngokudla i-fiber eningi.
Kubalulekile ukubonisana nomhlinzeki wezempilo ngaphambi kokuqala noma yiluphi uhlobo olusha lwezithasiselo, okuhlanganisa ne-beta-glucan, ukuqinisekisa ukuthi isithasiselo kanye nomthamo kufaneleka ngokwezidingo zakho futhi akusebenzisani nanoma yimiphi imithi ongase uyithathe. Ngaphezu kwalokho, funa imikhiqizo ehlolwe ngumuntu wesithathu ukuqinisekisa ikhwalithi nobumsulwa.

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

I-Beta-glucan uhlobo lwe-fiber encibilikayo oluye lwacwaningwa ngezinzuzo zayo ezingaba khona kwezempilo, ikakhulukazi ezindaweni zempilo yenhliziyo, ukusekelwa kwamasosha omzimba, kanye nokuphathwa kwesifo sikashukela. Kodwa-ke, njenganoma yisiphi isithasiselo, kubalulekile ukuqaphela imiphumela emibi engaba khona kanye nokusebenzisana neminye imithi noma izithasiselo.

Imiphumela Engase Ibe Khona
Nakuba i-beta-glucan ngokuvamile ibhekwa njengephephile uma iphuzwa ngomlomo, abanye abantu bangase babe nokuphazamiseka kwesisu, okuhlanganisa ukuqunjelwa, igesi, kanye nesifo sohudo, ikakhulukazi uma bengajwayele ukudla okune-fiber ephezulu. Lezi zimpawu ngokuvamile zincane futhi zingancishiswa ngokuqala ngomthamo ophansi bese ukhuliswa kancane kancane, kanye nokuthatha isithasiselo ekudleni.

Ukusebenzisana Nemithi
Imithi Ecindezela Amasosha Omzimba: I-Beta-glucan ingavuselela amasosha omzimba, ngakho-ke kungase kube nokusebenzisana okulinganiselwe nemithi ecindezela amasosha omzimba, njengaleyo esetshenziselwa ukuvimbela ukwenqatshwa kokufakelwa izitho zomzimba. Ukuhlanganisa i-beta-glucan nale mithi kunganciphisa ukusebenza kwayo.
Imithi Yomfutho Wegazi: I-Beta-glucan ingaba nomphumela wokwehlisa umfutho wegazi, ngakho-ke ukuyithatha kanye nemithi yomfutho wegazi ophezulu kungase kuholele ekutheni umfutho wegazi ube phansi kakhulu. Kubalulekile ukuqapha umfutho wegazi eduze uma uthatha kokubili.
Izidakamizwa Ezingezona Ezokuvuvukala Ezingezona Ezokwelapha (ama-NSAID): Kukhona ingozi yokulimala kwamathumbu lapho i-beta-glucan ihlanganiswa nama-NSAID amaningi, kufaka phakathi i-aspirin. Lokhu kusekelwe ezifundweni ezenziwa emagundwini, futhi ukubaluleka kwezokwelapha kubantu akucaci.

Izinyathelo zokuzivikela
Ukukhulelwa Nokuncelisa: Akukho ulwazi oluthembekile olwanele lokwazi ukuthi i-beta-glucan iphephile yini ukuyisebenzisa lapho ukhulelwe noma uncelisa. Kungcono ukugwema ukuyisebenzisa kulezi zimo kuze kube yilapho kutholakala ulwazi olwengeziwe.
Ukungezwani komzimba: Uma une-allergies yemvubelo, isikhunta, noma isikhunta, ungase ufune ukugwema izithasiselo ze-beta-glucan ezithathwe yimvubelo.