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Psyllium (Plantago ovata) inogadziriswa fiber inogadzirwa kubva kumakanda emhodzi ye psyllium. Ichi chirimwa chemushonga chinowanzo kuwanikwa muIndia, asi chiri zvakare kutengeswa kurimwa muAmerica, South Asia uye nyika dzeEurope. Psyllium, inozivikanwawo seIspaghula izita rakajairika rinoshandiswa kune mazhinji mitezo yemiti yemiti 'Plantago' [1] .
MuIndia, psyllium inowanzozivikanwa seisabgol iyo inonyanya kuzivikanwa seyakagadziriswa laxative. Nekudaro, iyo inoshandiswa zvakare kudzikisa yakakwira cholesterol, kubatsira mukudzikisa uremu uye kugadzirisa chirwere cheshuga [piri] , [3] .
Kukosha Kwehutano KwePsyllium Husk
100 g yemakoko ese e-psyllium ane mazana matatu emazana kcal simba uye zvakare ine:
• 80 g makabhohaidhiretsi
• 70 g yakazara fiber yekudya
• 60 g yakasviba fiber
• 10 g isina kusvibiswa fiber
• 200 mg calcium
• 18 mg iron
• 100 mg sodium
Hutano Mabhenefiti EPsyllium Husk (Isabgol)
1. Inoderedza kuzvimbirwa
Kuzvimbirwa inyaya yakajairika yehutano uye vanhu vazhinji vanoshandisa psyllium husk kubatsira kuunza zororo kubva mukubatira. Izvi zvinodaro nekuti psyllium yakawanda inogadzira laxative, zvinoreva kuti inonwisa mvura mumatumbu uye nekuzvimba, nokudaro ichinyorovesa chigaro uye ichiita kuti zvive nyore kupfuura [4] .
2. Ngaayamure mukudzikira uremu
Sezvo psyllium husk iri fiber inogadzikana, inosimudzira kunzwa kwekuzara uye inobatsira kudzora chishuwo chekudya, nekudaro zvichikonzera kuonda. Kana iwe uri kuyedza kudzikisa huremu uye kudzora kunyanyodyisa kwako, idya psyllium husk nguva pfupi isati yatanga kana nekudya. Nekudaro, zvinokurudzirwa kubvunza chiremba wako uye kubvunza nezve mashandisiro aungaita psyllium kudzikira.
3. Inosimudzira hutano hwemwoyo
Kuwedzera fiber yakasviba kune chako chikafu kunogona kubatsira kudzikisa cholesterol yako yakaipa uye kuwedzera cholesterol yakanaka. Zvidzidzo zvakaratidza kuti psyllium husk supplementation inogona kudzora njodzi yechirwere chemwoyo [5] .
Zvinoenderana neongororo yakaburitswa muEuropean Journal yeClinical Nutrition, psyllium husk ine simba rakasimba rekudzikisa yakazara uye yakaipa cholesterol murudzi rwechipiri chirwere cheshuga [6] .
4. Anorapa manyoka
Ongororo dzekutsvagisa dzakaratidza kuti psyllium husk inogona kubatsira kubvisa manyoka uye kugadzirisa kujairira ura. Chidzidzo chakaratidza kuti psyllium husk yaishanda mukuderedza manyoka muvarwere vane chirwere chinokanganisa ura [7] .
5. Inotarisira chirwere cheshuga
Psyllium husk inogona kubatsira mukuchengetedza hutano hweshuga yeropa murudzi rwechipiri vane chirwere cheshuga. Zvidzidzo zvakaratidza kuti vanhu vane rudzi rwechipiri chirwere cheshuga vanoshandisa psyllium husk zuva nezuva vakavandudza mashuga eropa [8] , [9] .
6. Inovandudza hutano hwekudya
Psyllium husk prebiotic iyo inobatsira mukukura kwehutachiona hwakanaka muura. Kuvapo kwebhakitiriya ane hutano mudumbu kunotsigira immune immune, kunoderedza kuzvimba uye kunobatsira muviri wako kugaya chikafu.
7. Inovandudza zviratidzo zveBS
Irritable bowel syndrome (IBS) chirwere chisingaperi chemudumbu. Chidzidzo chakaratidza kuti psyllium husk inogona kubatsira kuvandudza zviratidzo zveBS, izvo zvinosanganisira kudzikisira kurwadziwa kwepamuviri, kudumbu kwepamuviri uye gasi [10] .
Side Migumisiro YePyyllium Husk
Iko kushandiswa kweiyo psyllium husk kunowanzo chengeteka, zvisinei, zvinogona kukonzeresa mimwe mhedzisiro kana iwe ukatora zvinopfuura zvakarumbidzwa huwandu pazuva. Mimwe mhedzisiro inogona kuitika marwadzo emudumbu uye kurwadza, manyoka, gasi, kusvotwa uye kurutsa uye kugara uchiita ura. [gumi neimwe] .
Chipimo chemushonga wePyyllium Husk
Psyllium husk inouya nenzira dzakasiyana: hupfu, kapisi, granules uye mvura. Iyo yakakurudzirwa dosi yeiyo psyllium husk yeinoshatirisa ura hwechirwere iri 20 g pazuva [12] .
Kumwe kuongorora kwakaratidza kuti kutora magiramu mashanu eiyo psyllium husk pazuva kune vanhu vane mhando 2 chirwere cheshuga kwakachengeteka [13] .
Ongorora: Bvunza chiremba wako usati watora psyllium husk sezvo muyero wacho ungasiyana muvanhu vakasiyana uyezve bvunza chiremba wako kuti angamudya sei kuti awane akawanda mabhenefiti.
Mufananidzo Ref: www.cookinglight.com
Kupedza...
Kunyange hazvo psyllium husk ichizivikanwa kuve iine hutano hwakawanda mabhenefiti, haifanire kudyiwa yega. Inofanirwa kudyiwa pamwe chete neyakagwinya uye ine hutano chikafu. Uye bvunza chiremba wako usati wadya psyllium husk mune chero chimiro.
