Izibonelelo ezi-7 zeMpilo eziMangalisayo zePsyllium Husk (Isabgol) kufuneka uyazi

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I-Psyllium (iPlantago ovata) yifayibha enyibilikayo eyenziwe ngamakhoba embewu ye-psyllium. Esi sityalo sonyango sifunyanwa e-India, kodwa siyakhuliswa ngorhwebo kumazwe aseMelika, eMzantsi Asia nase Yurophu. I-Psyllium, ekwabizwa ngokuba yi-Ispaghula ligama eliqhelekileyo elisetyenziselwa amalungu amaninzi esityalo 'Plantago' [1] .

E-Indiya, i-psyllium yaziwa ngokuba yi-isabgol eyaziwa kakhulu njenge-laxative yendalo. Nangona kunjalo, ikwasetyenziselwa ukunciphisa i-cholesterol ephezulu, ukunceda ukunciphisa umzimba kunye nokulawula isifo seswekile [Mbini] , [3] .

Ixabiso lesondlo sePsyllium Husk

I-100 g yamakhoba e-psyllium apheleleyo ane-350 kcal energy kwaye iqulethe:

• I-80 g yekhabohydrate

• 70 g iyonke ifayibha yokutya

• I-60 g yefayibha enyibilikayo

• 10 g ifayibha engenakunyibilika

• 200 mg calcium

• 18 mg yentsimbi

• 100 mg isodiyam

Izibonelelo zezeMpilo zePsyllium Husk (Isabgol)

1. Iphelisa ukuqhina

Ukuqunjelwa ngumcimbi oqhelekileyo wezempilo kwaye abantu abaninzi basebenzisa i-psyllium husk ukunceda ukuzisa isiqabu ekuqunjelweni. Kungenxa yokuba i-psyllium yindawo yokwenza i-laxative, oko kuthetha ukuba ifunxa amanzi emathunjini akho kwaye idumbe, ngaloo ndlela ithambisa isitulo kwaye yenze kube lula ukudlula [4] .

2. Ngamana unokunceda ekulahlekeni kwesisindo

Njengoko i-psyllium husk ifayibha enyibilikayo, ikhuthaza imvakalelo yokugcwala kwaye inceda ukulawula ukuthanda ukutya, yiyo loo nto ikhokelela ekwehliseni ubunzima. Ukuba uzama ukunciphisa umzimba kwaye ulawule ukutya kwakho ngokutya kakhulu, yitya i-psyllium husk kungekudala ngaphambi okanye ngokutya. Nangona kunjalo, kucetyiswa ukuba udibane nogqirha wakho kwaye ubuze malunga nendlela yokusebenzisa i-psyllium ukunciphisa umzimba.

3. Ukukhuthaza impilo yentliziyo

Ukongeza i-fiber e-soluble kwisondlo sakho kunokunceda ekunciphiseni i-cholesterol yakho embi kunye nokwandisa i-cholesterol efanelekileyo. Izifundo zibonise ukuba ukongezwa kwephyllium husk kunokunciphisa umngcipheko wesifo sentliziyo [5] .

Ngokophando olupapashwe kwi-European Journal ye-Clinical Nutrition, i-psyllium husk inamandla okunciphisa i-cholesterol iyonke kunye nokubi kwizigulana zesifo seswekile [6] .

4.Unyanga isifo sorhudo

Izifundo zophando zibonise ukuba i-psyllium husk inokunceda ekunciphiseni isifo sohudo kunye nokuqhelanisa nokuhamba kwamathumbu. Uphononongo lubonise ukuba i-psyllium husk yayisebenza ekunciphiseni urhudo kwizigulana ezinesifo samathumbu [7] .

5. Ulawula isifo seswekile

I-husky ye-Psyllium inokunceda ekugcineni amanqanaba eswekile esempilweni kuhlobo 2 lweswekile. Izifundo zibonise ukuba abantu abanesifo seswekile esisebenzisa isifo se-psyllium husk yonke imihla baye baphucula amanqanaba eswekile yegazi [8] , [9] .

6. Iphucula impilo yokwetyisa

I-husky ye-Psyllium yi-prebiotic eluncedo ekukhuleni kweebhaktheriya ezisempilweni emathunjini. Ubukho beentsholongwane ezisempilweni esiswini buxhasa ukusebenza komzimba, bunciphisa ukudumba kwaye bunceda umzimba wakho ukuba wetyise ukutya.

7. Ukuphucula iimpawu ze-IBS

Irritable bowel syndrome (IBS) sisifo esinganyangekiyo esiswini. Uphononongo lubonise ukuba i-psyllium husk inokunceda ukuphucula iimpawu ze-IBS, ezibandakanya ukunciphisa iintlungu zesisu, ukuqunjelwa esiswini kunye negesi [10] .

Iziphumo ebezingalindelekanga zePsyllium Husk

Ukusetyenziswa kwe-psyllium husk kukhuselekile ngokubanzi, nangona kunjalo, kunokubangela iziphumo ebezingalindelekanga ezithile ukuba uthatha ngaphezulu kwesixa esinconywayo ngosuku. Ezinye zeziphumo ebezingalindelekanga ezinokubakho ziintlungu zesisu kunye neekram, urhudo, igesi, isicaphucaphu nokugabha nokuhamba kwamathumbu rhoqo [Shumi elinanye] .

Isisombululo se-Psyllium Husk

I-husky ye-Psyllium iza ngeendlela ezininzi: umgubo, icapsule, igranules kunye nolwelo. Idosi ekhuthazwayo ye-psyllium husk yesifo esinganyanzelekanga samathumbu yi-20 g ngosuku [12] .

Olunye uphononongo lubonise ukuba ukuthatha iigrama ezi-5 zekhoba le-psyllium ngemini kubantu abane-2 yeswekile kukhuselekile [13] .

Phawula: Dibana nogqirha wakho ngaphambi kokuba uthathe i-psyllium husk njengoko idosi inokwahluka kubantu abohlukeneyo kwaye ubuze ugqirha wakho ukuba angayisebenzisa njani ukuze afumane uninzi lwezibonelelo.

Umfuziselo Ref: www.cookinglight.com

Ukushwankathela...

Nangona i-psyllium husk yaziwa ngokuba nezibonelelo ezininzi zempilo, ayifanelanga ukuba isetyenziswe yodwa. Kufuneka ityiwe kunye nokutya okusempilweni kunye nokutya okunesondlo. Kwaye nxibelelana nogqirha wakho ngaphambi kokuba utye i-psyllium husk nangayiphi na indlela.

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