Iindaba - Zithini iingenelo zokuthatha iBeta-Glucan?

I. Intshayelelo

Kwihlabathi lezongezo zokutya kunye nokutya okusebenzayo, i-beta-glucan ivele njengesithako esibalaseleyo, ithembisa uluhlu lweenzuzo zempilo. Kodwa yintoni kanye kanye i-beta-glucan, kwaye ingayixhasa njani impilo-ntle yakho? Makhe singene kwisayensi engasemva kwale ngxube inomdla kwaye sihlolisise iingenelo zayo ezinokubakho.

Yintoni iBeta-Glucan?

I-Beta-glucanluhlobo lwefayibha enyibilikayo efumaneka eludongeni lweeseli zeentlobo ezithile zefungi, iibhaktheriya, igwele, kunye nezinye izityalo ezifana ne-oats kunye nerhasi. Yi-carbohydrate eyinkimbinkimbi umzimba wethu ongayigayiyo njengezinye iiswekile, oko kuthetha ukuba idlula esiswini namathumbu amancinci ingagayiwanga, ifikelele kumathumbu amakhulu apho inokuvundiswa ziibhaktheriya eziluncedo.

II. Iingenelo zeMpilo zeBeta-Glucan

1. Impilo yeNtliziyo

Enye yezona nzuzo zifundwe kakuhle ze-beta-glucan kukukwazi kwayo ukunceda ekunciphiseni amanqanaba e-cholesterol. Amanqanaba aphezulu e-LDL (cholesterol embi) anokubangela ukwakheka kwe-plaque kwimithambo yegazi, okwandisa umngcipheko wesifo sentliziyo. I-Beta-glucan ibopha kwi-bile acids kwindlela yokugaya ukutya, emva koko ikhutshwa emzimbeni. Le nkqubo inciphisa iindawo zokugcina i-cholesterol yesibindi, nto leyo ebangela ukuba sithathe i-LDL cholesterol engaphezulu egazini, ngaloo ndlela yehlisa amanqanaba e-cholesterol iyonke.

2. Ulawulo lweswekile egazini

Kubantu abanesifo seswekile okanye abo bafuna ukulawula amanqanaba eswekile egazini labo, i-beta-glucan inokuba longezo oluxabisekileyo ekutyeni kwabo. Ifayibha enyibilikayo iyacothisa ukufunxwa kweswekile, nto leyo ekhokelela ekunyukeni kancinci kancinci kwamanqanaba eswekile egazini emva kokutya. Oku kunokunceda ukuthintela ukunyuka kunye nokuphazamiseka okunokwenzeka ngokutya okuneswekile eninzi.

3. Inkxaso yeNkqubo yoKhuseleko loMzimba

I-Beta-glucan yaziwa ngokuba nefuthe lokulawula amasosha omzimba, oko kuthetha ukuba inokunceda ekulawuleni inkqubo yomzimba yokuzikhusela. Ikwenza oku ngokusebenzisa iiseli ezithile zegazi ezimhlophe, ezidlala indima ebalulekileyo ekulweni nosulelo nezifo.

4. Impilo Yamathumbu

Njenge-prebiotic, i-beta-glucan yondla iintsholongwane ezilungileyo emathunjini akho, ikhuthaza ulungelelwaniso olusempilweni lwe-microbiota emathunjini. Amathumbu asempilweni anxulunyaniswa nokugaya ngcono, ukuphucula ukufunxwa kwezondlo, kunye nenkqubo yomzimba yokuzikhusela enamandla.

5. Ulawulo lobunzima

Umxholo ophezulu wefayibha kwi-beta-glucan unokunceda ekulawuleni ubunzima ngokukhuthaza ukuziva ugcwele. Oku kunokukhokelela ekunciphiseni ukutya okuneekhalori kwaye kuxhase imizamo yokunciphisa ubunzima xa kudibaniswa nokutya okunesondlo kunye nokuzilolonga rhoqo.

III. Indlela yokufaka iBeta-Glucan kwisidlo sakho

Ukufaka i-beta-glucan ekutyeni kwakho kulula kakhulu. Inokufumaneka kwiinkozo ezipheleleyo ezifana ne-oats kunye nerhasi, kunye nezongezo. Nazi iingcebiso ezimbalwa:
I-oatmeal:Isitya se-oatmeal sesidlo sakusasa yindlela elula yokuqala usuku lwakho nge-beta-glucan.
Ibhali:Sebenzisa irhasi kwiisuphu, kwizityu, okanye njengesitya esisecaleni ukuze wandise ukutya kwakho okunefayibha.
Izongezo:Ukuba ukhetha, ungathatha i-beta-glucan ngendlela yokongeza, njengomgubo ophuma kwiikhowa. Khangela iimveliso ezinomlinganiselo ophezulu we-beta-glucan kwaye ulandele idosi ecetyiswayo.

Zithini iidosi ezicetyiswayo zezongezo ze-beta-glucan?

Nazi ezinye iindlela ezicetyiswayo kunye nezinto ekufuneka uziqwalasele xa uthatha izongezo ze-beta-glucan ngokusekelwe kulwazi oluvela kwimithombo eyahlukeneyo:

Ukunciphisa i-Cholesterol:I-FDA icebisa ukuba ukutya iigram ezi-3 ze-beta-glucan imihla ngemihla kwi-oats okanye kwi-barley, kunye nokutya okunamafutha aphantsi, kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Ezinye izifundo zisebenzise iidosi ezimalunga neegram ezi-6 ngosuku kangangeeveki ezine ukunciphisa kakhulu amanqanaba e-LDL cholesterol.
Ulawulo lweSifo seswekile:Uphando lubonisa ukuba ukutya i-oat beta-glucan ixesha elide kwiigrama ezi-5 ngosuku kunokuphucula ulawulo lwe-metabolism, kuquka amanqanaba eswekile egazini, kubantu abanesifo seswekile sohlobo lwesibini.
Inkxaso Jikelele Yomzimba:Nangona iidosi ezithile zokuxhasa amajoni omzimba zingachazwanga kakuhle, eminye imithombo icebisa ukuba iidosi eziqala kwi-250–500 milligrams kanye ngemini ukuya kuthi ga kwiiveki ezili-12 zisetyenziselwe i-beta-glucan ephuma kwimvubelo.
Unyango kunye noThintelo loMhlaza:Ii-beta-glucans zibonakalise amandla kunyango nasekuthinteleni umhlaza, kodwa imilinganiselo kunye neendlela zonyango zinokuhluka kakhulu kwaye zihlala zimiselwa ngokwemeko nganye kwiimeko zeklinikhi.
Izinto Eziqwalaselwayo Ngokubanzi:Xa uthatha izongezo ze-beta-glucan, kubalulekile ukuqala ngedosi ephantsi kwaye uyinyuse kancinci kancinci ukuze umzimba wakho ukwazi ukuziqhelanisa. Yahlula idosi yemihla ngemihla kwizidlo ezahlukeneyo ukuze unciphise ukungakhululeki kwamathumbu, njengokudumba kunye negesi, okunokwenzeka ngokutya ifayibha eninzi.
Kubalulekile ukubonisana nomboneleli wezempilo ngaphambi kokuba uqalise naluphi na uhlobo olutsha lwezongezo, kuquka i-beta-glucan, ukuqinisekisa ukuba izongezo kunye nomthamo zifanelekile kwiimfuno zakho kwaye azichaphazeli naziphi na amayeza osenokuba uwasebenzisa. Ukongeza, khangela iimveliso ezivavanyiweyo ngumntu wesithathu ukuqinisekisa umgangatho kunye nobunyulu.

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

I-Beta-glucan luhlobo lwefayibha enyibilikayo eye yafundwa ngenxa yeenzuzo zayo zempilo, ngakumbi kwiindawo zempilo yentliziyo, inkxaso yomzimba, kunye nolawulo lweswekile. Nangona kunjalo, njengakwezinye izongezo, kubalulekile ukuqaphela iziphumo ebezingalindelekanga kunye nokusebenzisana namanye amayeza okanye izongezo.

Iziphumo ebezingalindelekanga ezinokubakho
Nangona i-beta-glucan ithathwa njengekhuselekileyo xa ithathwa ngomlomo, abanye abantu banokufumana ukuphazamiseka kwesisu, kubandakanya ukudumba, igesi, kunye norhudo, ingakumbi ukuba abaqhelanga ukutya ukutya okunefayibha eninzi. Ezi mpawu zihlala zincinci kwaye zinokuncitshiswa ngokuqala ngedosi ephantsi uze uyinyuse kancinci kancinci, kunye nokuthatha isongezelelo xa usitya.

Ukusebenzisana namayeza
Amayeza Okuthintela Umzimba: I-Beta-glucan inokuvuselela inkqubo yomzimba yokuzikhusela, ngoko ke kunokubakho ukusebenzisana okuphakathi namayeza acinezela inkqubo yomzimba yokuzikhusela, njengalawo asetyenziselwa ukuthintela ukwaliwa kokufakelwa amalungu omzimba. 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 kunokubangela ukuba uxinzelelo lwegazi lube phantsi kakhulu. Kubalulekile ukujonga uxinzelelo lwegazi ngokusondeleyo ukuba usebenzisa zombini ezi ndlela.
Amayeza AngengoweSteroidal Anti-Inflammatory (NSAIDs): Kukho umngcipheko wethiyori wokonakala kwamathumbu xa i-beta-glucan idityaniswe nee-NSAID ezininzi, kuquka ne-aspirin. Oku kusekelwe kwizifundo ezifunyenwe kwiimpuku, kwaye ukubaluleka kweklinikhi ebantwini akucaci.

Ukulumkela
Ukukhulelwa Nokuncancisa: Akukho lwazi lunokuthenjwa olwaneleyo lokwazi ukuba i-beta-glucan ikhuselekile na ukuyisebenzisa xa ukhulelwe okanye uncancisa. Kungcono ukuyiphepha le meko de kubekho ulwazi oluthe kratya.
Ii-Allergies: Ukuba une-allergies kwi-yeast, i-mold, okanye i-fungi, ungafuna ukuphepha izongezo ze-beta-glucan ezivela kwi-yeast.