Iindaba- zeziphi iiNzuzo zokuthatha iBeta-Glucan?

I. Intshayelelo

Ehlabathini lezongezo zokutya kunye nokutya okusebenzayo, i-beta-glucan iye yavela njengesithako seenkwenkwezi, ithembisa uluhlu lweenzuzo zempilo. Kodwa yintoni kanye kanye i-beta-glucan, kwaye inokuxhasa njani impilo yakho? Masingene kwisayensi emva kwale khompawundi inomdla kwaye siphonononge izinto eziluncedo ezinokubakho.

Yintoni iBeta-Glucan?

I-Beta-glucanluhlobo lwefiber enyibilikayo efumaneka kwiindonga zeseli zeentlobo ezithile zokungunda, iibhaktheriya, igwele, kunye nezinye izityalo ezifana ne-oats nerhasi. Yicarbohydrate entsonkothileyo engayetyisiyo umzimba wethu njengezinye iiswekile, nto leyo ethetha ukuba idlula esiswini namathumbu amancinci angagaywanga, ifike kumathumbu amakhulu apho inovundiswa yintsholongwane eluncedo.

II. Impilo yeBeta-Glucan

1. Impilo yentliziyo

Enye yeenzuzo ezifundwe kakuhle ze-beta-glucan kukukwazi ukunceda ukunciphisa amanqanaba e-cholesterol. Amanqanaba aphezulu e-LDL (embi) ye<em>cholesterol anokukhokelela ekwakhekeni kwamacwecwe emithanjeni, nto leyo eyandisa ingozi yesifo sentliziyo. I-Beta-glucan ibophelela kwi-bile acids kwi-digestive tract, ethi emva koko ikhutshwe emzimbeni. Le nkqubo inciphisa i<em>cholesterol ekugcinwa kuyo isibindi, nto leyo ebangela ukuba ikhuphe i<em>LDL cholesterol eninzi egazini, ngaloo ndlela ithotywa umlinganiselo we<em>cholesterol xa iyonke.

2. Ulawulo lweswekile yegazi

Kubantu abanesifo seswekile okanye abo bafuna ukulawula amanqanaba eswekile yegazi, i-beta-glucan inokuba lulongezelelo oluxabisekileyo ekutyeni kwabo. Ifiber enyibilikayo icothisa ukufunxwa kweswekile, nto leyo ekhokelela ekunyukeni kancinci kancinci kumanqanaba eswekile yegazi emva kokutya. Oku kunokunceda ukuthintela izikhonkwane kunye nokuphazamiseka okunokuthi kuxhaphake ngokutya okuneswekile eninzi.

3. INkxaso yeNkqubo yoMzimba

I-Beta-glucan yaziwa ngokuba neziphumo ze-immunomodulatory, oku kuthetha ukuba inokunceda ukulawula amajoni omzimba. Ikwenza oku ngokuvula iiseli ezithile zegazi ezimhlophe, ezidlala indima ebalulekileyo ekulweni izifo nezifo.

4. Impilo yamathumbu

Njenge-prebiotic, i-beta-glucan yondla iibhaktheriya ezilungileyo emathunjini akho, ikhuthaza ibhalansi enempilo ye-gut microbiota. Amathumbu asempilweni anxulunyaniswa nokwetyisa okungcono, ukufunxa izondlo eziphuculweyo, kunye namajoni omzimba anamandla.

5. Ulawulo lobunzima

Umxholo wefiber ephezulu ye-beta-glucan inokunceda ekulawuleni ubunzima ngokukhuthaza ukuziva ugcwele. Oku kunokukhokelela ekunciphiseni ukuthathwa kwekhalori kunye nokuxhasa imizamo yokunciphisa umzimba xa kudibaniswa nokutya okunokulinganisela kunye nokuzivocavoca rhoqo.

III. Uyifaka njani iBeta-Glucan kukutya kwakho

Ukubandakanya i-beta-glucan kwisidlo sakho silula. Inokufumaneka kwiinkozo ezipheleleyo ezifana ne-oats kunye nebhali, kunye nakwizongezelelo. Nanga amacebiso ambalwa:
I-Oatmeal:Isitya se-oatmeal kwisidlo sakusasa yindlela elula yokuqalisa usuku lwakho nge-beta-glucan.
Ibhali:Sebenzisa irhasi kwiisuphu, isityu, okanye njengesitya esisecaleni ukunyusa ukutya kwakho kwefiber.
izongezo:Ukuba ukhetha, ungathatha i-beta-glucan kwifomu yokongeza, efana ne-powder extract kumakhowa. Jonga iimveliso ezinoxinzelelo oluphezulu lwe-beta-glucan kwaye ulandele idosi ecetyiswayo.

Zeziphi iidosi ezicetyiswayo zezongezo ze-beta-glucan?

Nazi ezinye iidosi ezicetyiswayo kunye nokuqwalaselwa kokuthatha izongezo ze-beta-glucan ezisekwe kulwazi oluvela kwimithombo eyahlukeneyo:

Ngokunciphisa iCholesterol:I-FDA iphakamisa ukuba ukutya kwemihla ngemihla ye-3 grams ye-beta-glucan ukusuka kwi-oats okanye ibhali, ngokubambisana nokutya okuncinci, kunokuncedisa ukunciphisa umngcipheko wesifo senhliziyo. Ezinye izifundo zisebenzise iidosi malunga ne-6 grams imihla ngemihla kwiiveki ezine ukunciphisa kakhulu amanqanaba e-cholesterol ye-LDL.
Kulawulo lwesifo seswekile:Uphando lubonisa ukuba ixesha elide lokuthatha i-oat beta-glucan kwi-5 grams ngosuku kunokuphucula ukulawulwa kwe-metabolic, kubandakanywa amanqanaba eswekile yegazi, kubantu abanesifo sikashukela sohlobo lwe-2.
Inkxaso yoMzimba Jikelele:Ngelixa iidosi ezithile zenkxaso ye-immune zingachazwanga kakuhle, eminye imithombo icebisa ukuba iidosi ezisuka kwi-250-500 milligrams kanye yonke imihla ukuya kuthi ga kwiiveki ze-12 zisetyenziselwe i-beta-glucan ephuma kwigwele.
UNyango noThintelo loMhlaza:I-Beta-glucans ibonise ukuba kunokwenzeka kunyango lomhlaza kunye nothintelo, kodwa iidosi kunye neeprothokholi zonyango zinokwahluka kakhulu kwaye ngokuqhelekileyo zimiselwa kwimeko-nge-case isiseko kwiisetingi zeklinikhi.
Iingqwalasela ngokubanzi:Xa uthatha izongezelelo ze-beta-glucan, kubalulekile ukuqala ngedosi esezantsi kwaye unyuse ngokuthe ngcembe ukuvumela umzimba wakho ukuba ulungelelanise. Yahlula idosi yemihla ngemihla kuzo zonke izidlo ukunciphisa ukungonwabi kwesisu, njengokuqunjelwa kunye negesi, enokuthi yenzeke ngokunyuka kwefayibha.
Kubalulekile ukudibana nomboneleli wezempilo ngaphambi kokuba uqalise nayiphi na irejimeni entsha yokongeza, kubandakanya i-beta-glucan, ukuqinisekisa ukuba isongezelelo kunye nedosi ifanelekile kwiimfuno zakho kwaye unganxibelelani nawo nawaphi na amayeza onokuthi uwathathe. Ukongeza, khangela iimveliso ezivavanyiweyo zomntu wesithathu ukuqinisekisa umgangatho kunye nokucoceka.

IV. Ngaba kukho naziphi na iziphumo ebezingalindelekanga okanye ukusebenzisana namanye amayeza okanye izongezo?

I-Beta-glucan luhlobo lwefiber enyibilikayo eye yafundelwa iinzuzo zayo zempilo, ngakumbi kwimimandla yempilo yentliziyo, ukuxhaswa kwamajoni omzimba, kunye nolawulo lweswekile. Nangona kunjalo, njengaso nasiphi na isongezelelo, kubalulekile ukuba uqaphele iziphumo ebezingalindelekanga kunye nokusebenzisana namanye amayeza okanye izongezo.

Iimpembelelo ezinokuba khona
Ngelixa i-beta-glucan ngokuqhelekileyo ithathwa njengekhuselekile xa ithathwa ngomlomo, abanye abantu banokufumana ukuphazamiseka kwesisu, kuquka ukuqunjelwa, igesi, kunye nesifo sohudo, ngakumbi ukuba bengasetyenziswanga kwi-high-fiber diet. Ezi mpawu ziqhelekile kwaye zinokuncitshiswa ngokuqala ngedosi ephantsi kwaye ngokuthe ngcembe inyuse, kunye nokuthatha isongezelelo kunye nokutya.

Ukusebenzisana naMayeza
Amachiza okuxinzelela amajoni omzimba: I-Beta-glucan inokuvuselela amajoni omzimba, ngoko ke kunokubakho ukusebenzisana okuphakathi kunye namayeza acinezela amajoni omzimba, njengalawo asetyenziselwa ukunqanda ukwaliwa kwamalungu. Ukudibanisa i-beta-glucan nala mayeza kunokunciphisa ukusebenza kwawo.
Amayeza oxinzelelo lwegazi: I-Beta-glucan inokuba nefuthe lokunciphisa uxinzelelo lwegazi, ngoko ke ukuyithatha kunye namayeza oxinzelelo lwegazi oluphezulu kunokukhokelela ekubeni uxinzelelo lwegazi luphantsi kakhulu. Kubalulekile ukujonga uxinzelelo lwegazi ngokusondeleyo ukuba uzithatha zombini.
Iziyobisi ezingezona i-Steroidal Anti-Inflammatory Drugs (NSAIDs): Kukho umngcipheko wethiyori wokulimala kwamathumbu xa i-beta-glucan idibaniswa kunye neeNSAID ezininzi, kuquka i-aspirin. Oku kusekelwe kwizifundo kwiimpuku, kwaye ukubaluleka kweklinikhi ebantwini akucaci.

Ukulumkela
Ukukhulelwa kunye nokuncancisa: Akukho lwazi olwaneleyo oluthembekileyo ukwazi ukuba i-beta-glucan ikhuselekile ukuyisebenzisa xa ukhulelwe okanye uncelisa. Kungcono ukuphepha ukusetyenziswa kwezi meko de kufumaneke ulwazi oluninzi.
I-Allergies: Ukuba une-allergies kwimvubelo, isikhunta, okanye i-fungi, unokufuna ukuphepha izongezelelo ze-beta-glucan ezithathwe kwigwele.