Izinzuzo Ezi-7 Ezimangalisayo Zezempilo Ze-Psyllium Husk (Isabgol) Okufanele Uzazi

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I-Psyllium (iPlantago ovata) yintambo encibilikayo eyenziwe ngamakhoba embewu ye-psyllium. Lesi sitshalo esingumuthi sitholakala kakhulu eNdiya, kodwa futhi siyakhula futhi ngokuthengisa emazweni aseMelika, aseNingizimu Asia naseYurophu. I-Psyllium, eyaziwa nangokuthi Ispaghula igama elijwayelekile elisetshenziselwa amalungu amaningi ohlobo lwesitshalo 'iPlantago' [1] .

ENdiya, i-psyllium yaziwa kakhulu njenge-isabgol eyaziwa kakhulu njenge-laxative yemvelo. Kodwa-ke, ibuye isetshenziselwe ukwehlisa i-cholesterol ephezulu, isiza ekwehliseni isisindo nasekulawuleni isifo sikashukela [okubili] , [3] .

Inani Lokudla Okunomsoco Kwe-Psyllium Husk

I-100 g yamakhoba aphelele e-psyllium aqukethe amandla we-k50350 futhi iqukethe:

• I-80 g carbohydrate

• 70 g isamba sokudla okuphelele

• 60 g fibre encibilikayo

• 10 g ifayibha engenakunyibilika

• 200 mg calcium

• 18 mg yensimbi

• 100 mg sodium

Izinzuzo Zezempilo Ze-Psyllium Husk (Isabgol)

1. Kwehlisa ukuqunjelwa

Ukuqunjelwa kuyinkinga ejwayelekile yezempilo futhi abantu abaningi basebenzisa i-psyllium husk ukusiza ukuletha ukukhululeka ekuqunjelweni. Lokhu kungenxa yokuthi i-psyllium iyi-laxative eyakha inqwaba, okusho ukuthi imunca amanzi emathunjini akho futhi ivuvukale, ngaleyo ndlela ithambise indle futhi yenze kube lula ukudlula [4] .

2. Kwangathi kungasiza ekunciphiseni isisindo

Njengoba i-psyllium husk iyintambo encibilikayo, ithuthukisa umuzwa wokugcwala futhi isiza ukulawula ukudla, ngaleyo ndlela kuholele ekunciphiseni isisindo. Uma uzama ukunciphisa isisindo futhi ulawula ukudla ngokweqile, yidla i-psyllium husk ngaphambi nje noma ngokudla. Kodwa-ke, kunconywa ukuthi uthintane nodokotela wakho bese ubuza ukuthi ungayisebenzisa kanjani i-psyllium ukunciphisa umzimba.

3. Ikhuthaza impilo yenhliziyo

Ukungeza i-fiber encibilikayo ekudleni kwakho kungasiza ekwehliseni i-cholesterol yakho embi nokwandisa i-cholesterol enhle. Ucwaningo lukhombisile ukuthi i-psyllium husk supplementation inganciphisa ubungozi besifo senhliziyo [5] .

Ngokuya ngocwaningo olushicilelwe kwi-European Journal of Clinical Nutrition, i-psyllium husk inamandla amakhulu okwehlisa i-cholesterol ephelele nengalungile ezigulini zesifo sikashukela sohlobo 2 [6] .

4. Welapha isifo sohudo

Ucwaningo luye lwabonisa ukuthi i-psyllium husk ingasiza ekunciphiseni isifo sohudo futhi ijwayele ukunyakaza kwamathumbu. Ucwaningo lukhombisile ukuthi i-psyllium husk yayisebenza ekwehliseni isifo sohudo ezigulini ezinesifo samathumbu esasicasula [7] .

5. Iphatha isifo sikashukela

I-Psyllium husk ingasiza ekugcineni amazinga kashukela egazini anempilo kuhlobo 2 lwesifo sikashukela. Ucwaningo lukhombisile ukuthi abantu abanesifo sikashukela sohlobo 2 abadla i-psyllium husk nsuku zonke bathuthukise amazinga kashukela egazini [8] , [9] .

6. Ithuthukisa impilo yokugaya ukudla

I-Psyllium husk iyi-prebiotic ezuzisa ukukhula kwamagciwane aphilile esiswini. Ukuba khona kwama-bacteria anempilo esiswini kusekela ukusebenza komzimba, kunciphisa ukuvuvukala futhi kusiza umzimba wakho ukugaya ukudla.

7. Kuthuthukisa izimpawu ze-IBS

Irritable bowel syndrome (IBS) yisifo esingalapheki samathumbu. Ucwaningo luye lwabonisa ukuthi i-psyllium husk ingasiza ekuthuthukiseni izimpawu ze-IBS, okubandakanya ukunciphisa ubuhlungu besisu, ukuqunjelwa kwesisu kanye negesi [10] .

Imiphumela emibi ye-Psyllium Husk

Ukusetshenziswa kwe-psyllium husk ngokuvamile kuphephile, noma kunjalo, kungadala imiphumela emibi ethile uma uthatha ngaphezu kwenani elinconyiwe ngosuku. Eminye yemiphumela emibi engaba khona yizinhlungu zesisu kanye nejaqamba, isifo sohudo, igesi, isicanucanu nokuhlanza nokuhamba kwamathumbu kaningi [ishumi nanye] .

Isilinganiso se-Psyllium Husk

I-Psyllium husk iza ngezindlela eziningi: i-powder, i-capsule, ama-granules kanye ne-liquid. Umthamo onconywayo we-psyllium husk we-irritable wamathumbu yi-20 g ngosuku [12] .

Olunye ucwaningo lukhombisa ukuthi ukuthatha amagremu ama-5 we-psyllium husk ngosuku kubantu abane-type 2 diabetes kuphephile [13] .

Qaphela: Xhumana nodokotela wakho ngaphambi kokuthatha i-psyllium husk njengoba umthamo ungahluka kubantu abahlukahlukene futhi ubuze nodokotela wakho ukuthi angayisebenzisa kanjani ukuze athole izinzuzo eziningi.

Isithombe Ref: www.cookinglight.com

Ukuphetha ...

Yize i-psyllium husk yaziwa ukuthi inezinzuzo eziningi zezempilo, akufanele idliwe yodwa. Kufanele idliwe eceleni kokudla okunempilo nokunomsoco. Futhi xhumana nodokotela wakho ngaphambi kokudla ikhoba le-psyllium nganoma iyiphi indlela.

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