Iindaba-Zithini izibonelelo zokuthatha i-beta-glucan?

Intshayelelo

Kwilizwe lezongelo lokutya kunye nokutya okusebenzayo, iBeta-Glucan ivele njengezithambisi zenkwenkwezi, ezithembisa uluhlu lwezibonelelo zempilo. Kodwa yintoni kanye kanye iBeta-Glucan, kwaye inokuyixhasa njani impilo yakho? Masiphembe kwisayensi emva kwale nqaku inomdla kwaye iphonononge izibonelelo zayo ezinokubakho.

Yintoni iBeta-Glucan?

Beta-glucanLuhlobo lwefayibha enyibilikayo efumaneka kwiindonga zeseli zeentlobo ezithile zefungi, iibhakteria, oo yeone, kunye nezinye izityalo ezinje nge-oats kunye nerhasi. Yinto enzima ye-carbohydrate yokuba imizimba yethu ayityanga njengamanye iswekile, oko kuthetha ukuba idlula esiswini kunye nethuli elincinci elingapheliyo, lifikelela kumathumbu amakhulu apho anokuchithwa khona yintsholongwane.

II. Izibonelelo zezeMpilo zeBeta-Glucan

1. Impilo yentliziyo

Enye yezona zibonelelo zifundwa kakuhle zeBeta-Glucan kukukwazi kwayo ukunceda amanqanaba e-cholesterol. Amanqanaba aphezulu e-LLL (embi) cholesterol kungakhokelela ekuzakhiweni kwePlaque kwimithambo, ukwandisa umngcipheko wesifo sentliziyo. I-Beta-Glucan Binds kwi-bile acid kwitrektha yokugaya, ethi yona ikhutshwe emzimbeni. Le nkqubo inciphisa iivenkile ze-cholesterol zaseSibindi, zisishukumisa ukuba zithathe ngaphezulu i-ldl cholerorol evela kwigazi, ngaloo ndlela zinciphisa amanqanaba e-cholesterol.

2. Ulawulo lweswekile yeGazi

Kwabantu abanesifo seswekile okanye abo bajonga ukulawula amanqanaba eswekile yegazi, i-beta-glucan inokuba lungezo luxabisekileyo kutya lwabo. I-fiber yenyibilikisi icothisa iswekile, ekhokelela ekunyukeni kancinci kancinci kumanqanaba eswekile yegazi emva kwesidlo. Oku kunokubangela ukukhusela i-spikes kunye neengozi ezinokuqheleka kukutya okuphezulu.

I-3. Inkxaso yomzimba

I-Beta-Glucan iyaziwa ukuba ineziphumo zokugonywa, intsingiselo inganceda ukulawula amajoni omzimba. Ikwenza oku ngokusebenzisa iiseli ezithile zegazi ezimhlophe, ezidlala indima ebalulekileyo ekulweni nosulelo kunye nezifo.

I-4. Impilo ye-Gut

Njengomntu wokuqala, i-beta-glucan iyondla intsholongwane elungileyo kwi-Gut yakho, ikhuthaza ibhalansi esempilweni ye-GUDIOTA. I-Gut esempilweni inxulumene nokugaya okungcono, ukuphuculwa kokufunxa kwesondlo, kunye namajoni omzimba owomeleleyo.

5. Ulawulo lobunzima

Umxholo wefibre ophezulu waseBeta-Glucan unokunceda kulawulo lwesisindo ngokukhuthaza imvakalelo yokugcwala. Oku kunokukhokelela ekunciphiseni i-calorie ukuthathwa kunye nokuxhasa imizamo yokulahleka kwesisindo xa kudityaniswa nokutya okulinganayo kunye nokuzilolonga rhoqo.

III. Ungabandakanya njani i-beta-glucan ekutyeni kwakho

Ibandakanya i-beta-glucan ekutyeni kwakho icacile. Inokufumaneka kwi-great jikelele njengee-oats kunye nerhasi, kunye nezongezelelo. Nazi iingcebiso ezimbalwa:
I-Oatmeal:Isitya se-oatmeal yesidlo sakusasa yindlela elula yokuqalisa usuku lwakho kunye ne-beta-glucan.
Ibarley:Sebenzisa irhasi kwiisuphu, amathokazi, okanye njengesitya secala ukonyusa i-fiber yakho.
Izongezelelo:Ukuba ukhetha, ungathatha i-beta-glucan kwifom yongezo, enjengomgubo ovela kuma-mushroom. Jonga iimveliso ezinoxinzelelo oluphezulu lwe-beta-glucan kwaye ulandele i-dosage ecetyiswayo.

Yeyiphi imida ecetyiswayo ye-beta-glucan izongezelelo?

Nazi ezinye izinto ezicetyiswayo kunye nokuqwalaselwa ngokuthatha izongezelelo ze-beta-glucan ngokusekwe kulwazi kwimithombo eyahlukeneyo:

Ukuthoba kwe-cholesterol:I-FDA iphakamisa ukuba i-Toms yemihla ngemihla ye-3 ye-beta-glucan evela kwi-oats okanye irhasi, ngokudibeneyo ngokutya okuphantsi, kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Ezinye izifundo zisebenzise iidosi ezimalunga nee-6 zemihla ngemihla kwiiveki ezine ukuya kunciphisa kakhulu i-LDL yamanqanaba e-LDL CHlela.
Ulawulo lweswekile:Uphando lubonisa ukuba ukuthathwa kwexesha elide le-ota-glucan kwiigram ezi-5 ngosuku kunokuphucula ulawulo lwe-metabolic, kubandakanya amanqanaba eswekile, kubantu abanesifo seswekile esi-2.
Inkxaso yomzimba ngokubanzi:Ngelixa amayeza athile omzimba akachazwanga kakuhle, imithombo eminye imithombo icebisa ukuba iidosi zisusela kwi-250-500 yeemilimitha nje ukuba isetyenziselwe iiveki ezili-12 ukuya kwi-12 ye-Blucan ethathwe kwigwele.
Unyango lomhlaza kunye nokuthintela:I-Beta-Glucans ibonakalise ukubakho kunyango lomhlaza kunye nokuthintela, kodwa iiprogramu zonyango kunye neeprothokhola zonyango zinokwahluka kakhulu kwaye zihlala zimiselwe kwimeko yeklinikhi.
Ukuqwalaselwa ngokubanzi:Xa uthatha i-Beta-Glucan izongezelelo, kubalulekile ukuba uqale ngedosi esezantsi kwaye ngokuthe ngcembe wandisa umzimba wakho ukuba ahlengahlengise. Yahlula-hlula idosi yemihla ngemihla isitya izidlo ukuze unciphise ukungalunganga kwe-gestrointerninal, njengokurhafisa kunye negesi, enokuthi yenzeke ngokunyuka kwe-fiber inyukayo.
Kubalulekile ukuba unxibelelane nomboneleli wezempilo ngaphambi kokuqala nayiphi na irejimeni entsha yerejimeni, kubandakanya i-Beta-Glucan, ukuqinisekisa ukuba i-Dlucan, idosi ilungele nawaphi na amayeza onokuthatha. Ukongeza, jonga iimveliso ezivavanyiweyo zomntu wesithathu ukuqinisekisa umgangatho nobunyulu.

Iv. Ngaba zikho iziphumo ezinokubakho okanye ukusebenzisana namanye amayeza okanye izongezelelo?

I-Beta-Glucan luhlobo lwefayibha enyibilikayo efundwe izibonelelo zempilo, ngakumbi kwimimandla yempilo yentliziyo, inkxaso yomkhuseli, kunye nolawulo lweswekile. Nangona kunjalo, njengayo nayiphi na eyongezelelweyo, kubalulekile ukuba uyazi iziphumo ezinokubakho kunye nokunxibelelana namanye amayeza okanye ezongezelelo.

Iziphumo ezinokubakho
Ngelixa iBeta-Glucan ithathelwa ingqalelo ngokubanzi xa ithathiwe ngomlomo, abanye abantu banokufumana i-gestrointenal, kubandakanya ukujijeka, igesi, kunye norhudo ukuba azisetyenziselwa ukutya okuphezulu. Ezi mpawu ziqhelekile kwaye zinokuncitshiswa ngokuqalisa ngedosi esezantsi kwaye zikhula ngokuthe ngcembe, kunye nokuthatha ukongeza ngokutya.

Ukudibana kwamayeza
Ukucinezelwa kwamayeza e-Beta-Glucan kungakhuthaza amajoni omzimba, ke kunokubakho ukusebenzisana okuphakathi kwamayeza acinezeli amajoni omzimba, njengaleyo isetyenziselwa ukuthintela ukwala ukuthunyelwa kwento. Ukudityaniswa kwe-Blucan kunye nolu mayeza kunokunciphisa ukusebenza kwabo.
Amayeza oxinzelelo lwegazi: I-Beta-Glucan inokuba nefuthe loxinzelelo lwegazi eliphantsi, ke liyithatha ngamayeza ngoxinzelelo lwegazi oluphezulu lunokubangela uxinzelelo lwegazi eliphantsi kakhulu. Kubalulekile ukubeka iliso kuxinzelelo lwegazi ngokusondeleyo ukuba uthatha zombini.
Iziyobisi ezingezizo i-steroidal anti-i-idormages (NSAIDS): Kukho umngcipheko wethiyori yomonakalo wethumba xa i-Beta-Glucan idityaniswa ne-NSAIDS, kubandakanya i-Aspirin. Oku kusekwe kwizifundo kwiimpuku, kwaye ukubaluleka kweklinikhi ebantwini akucaci.

Ukulumkela
Ukukhulelwa kunye nokuncancisa: Akukho lwazi luthembekileyo olunganeleyo ukwazi ukuba i-Beta-Glucan ikhuselekile ukuyisebenzisa xa ikhulelwe okanye incancisa. Kungcono ukuthintela ukusetyenziswa kwezi meko de ulwazi olungaphezulu lukhona.
I-allergies: Ukuba une-allergies yegwele, ukubumba, okanye fungi, unokufuna ukuphepha ukuphepha i-Beta ye-Beta-Glucan.