Nkhani - Kodi Ubwino Wotenga Beta-Glucan Ndi Chiyani?

I. Chiyambi

M'dziko lazakudya zopatsa thanzi komanso zakudya zogwira ntchito, beta-glucan yatulukira ngati chophatikizira cha nyenyezi, ndikulonjeza zabwino zambiri zaumoyo. Koma kodi beta-glucan ndi chiyani, ndipo ingakuthandizireni bwanji? Tiyeni tilowe mu sayansi yomwe ili kumbuyo kwa gulu lochititsa chidwili ndikuwona ubwino wake.

Kodi Beta-Glucan ndi chiyani?

Beta-glucanndi mtundu wa ulusi wosungunuka womwe umapezeka m'makoma a cell a mitundu ina ya bowa, mabakiteriya, yisiti, ndi zomera zina monga oats ndi balere. Ndi kagayidwe kachabe kamene thupi lathu siligaya monga mashuga ena, kutanthauza kuti amadutsa m’mimba ndi m’matumbo aang’ono osagayidwa, n’kufika m’matumbo aakulu kumene angafufuzidwe ndi mabakiteriya opindulitsa.

II. Ubwino Wathanzi wa Beta-Glucan

1. Thanzi la Mtima

Chimodzi mwazabwino zophunziridwa bwino za beta-glucan ndikutha kwake kuthandiza kuchepetsa cholesterol. Miyezo yambiri ya LDL (yoipa) cholesterol imatha kupangitsa kuti plaques ipangike m'mitsempha, kuonjezera chiopsezo cha matenda a mtima. Beta-glucan imamangiriza ku bile acid m'matumbo am'mimba, omwe amachotsedwa m'thupi. Kuchita zimenezi kumachepetsa nkhokwe za kolesterolini m’chiŵindi, kusonkhezera kutenga kolesterolo yowonjezereka ya LDL m’mwazi, motero kumachepetsa mlingo wa mafuta m’thupi lonse.

2. Kusamalira Shuga wa Magazi

Kwa anthu omwe ali ndi matenda a shuga kapena omwe akufuna kuyang'anira shuga wawo wamagazi, beta-glucan ikhoza kukhala chowonjezera pazakudya zawo. Ulusi wosungunuka umachepetsa kuyamwa kwa shuga, zomwe zimapangitsa kuti shuga achuluke pang'onopang'ono mutadya. Izi zingathandize kupewa spikes ndi kuwonongeka komwe kungakhale kofala ndi zakudya za shuga wambiri.

3. Thandizo la Chitetezo cha mthupi

Beta-glucan imadziwika kuti ili ndi immunomodulatory zotsatira, kutanthauza kuti imatha kuthandizira chitetezo chamthupi. Imachita zimenezi mwa kuyambitsa maselo ena oyera a magazi, omwe amathandiza kwambiri polimbana ndi matenda ndi matenda.

4. Thanzi la M'matumbo

Monga prebiotic, beta-glucan imadyetsa mabakiteriya abwino m'matumbo anu, kulimbikitsa thanzi lamatumbo a microbiota. Matumbo athanzi amalumikizidwa ndi kusagaya bwino, kuyamwa bwino kwa michere, komanso chitetezo chamthupi champhamvu.

5. Kulemera Kwambiri

Kuchuluka kwa fiber mu beta-glucan kumatha kuthandizira pakuwongolera kulemera polimbikitsa kukhuta. Izi zingayambitse kuchepa kwa calorie kudya komanso kuthandizira kuyesetsa kuchepetsa thupi pamene kuphatikizidwa ndi zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse.

III. Momwe Mungaphatikizire Beta-Glucan muzakudya Zanu

Kuphatikiza beta-glucan muzakudya zanu ndikosavuta. Zitha kupezeka mumbewu zonse monga oats ndi balere, komanso muzowonjezera. Nazi malingaliro angapo:
Oatmeal:Mbale ya oatmeal m'mawa ndi njira yosavuta yoyambira tsiku lanu ndi beta-glucan.
Balere:Gwiritsani ntchito balere mu supu, mphodza, kapena ngati mbale yapambali kuti muwonjezere kuchuluka kwa fiber.
Zowonjezera:Ngati mungakonde, mutha kutenga beta-glucan mu mawonekedwe owonjezera, monga ufa wothira mu bowa. Yang'anani zinthu zomwe zili ndi beta-glucan wambiri ndikutsatira mlingo wovomerezeka.

Kodi mlingo wovomerezeka wa beta-glucan supplementation ndi uti?

Nayi milingo ndi malingaliro omwe akulimbikitsidwa kutenga beta-glucan kutengera zambiri kuchokera kumagwero osiyanasiyana:

Kwa Kuchepetsa Cholesterol:A FDA akuwonetsa kuti kudya kwa 3 magalamu a beta-glucan tsiku lililonse kuchokera ku oats kapena balere, molumikizana ndi zakudya zopanda mafuta ochepa, kungathandize kuchepetsa chiopsezo cha matenda a mtima. Kafukufuku wina wagwiritsa ntchito Mlingo wa pafupifupi 6 magalamu tsiku lililonse kwa milungu inayi kuti achepetse kwambiri LDL cholesterol.
Kwa Diabetes Management:Kafukufuku akuwonetsa kuti kudya kwanthawi yayitali kwa oat beta-glucan pa magalamu 5 patsiku kumatha kuwongolera kagayidwe kachakudya, kuphatikiza kuchuluka kwa shuga m'magazi, mwa anthu omwe ali ndi matenda amtundu wa 2.
General Thandizo la Immune:Ngakhale kuti milingo yeniyeni yothandizira chitetezo cha mthupi sichidziwika bwino, magwero ena akusonyeza kuti mlingo wochokera ku 250-500 milligrams kamodzi patsiku kwa masabata a 12 wakhala akugwiritsidwa ntchito kwa beta-glucan yochokera ku yisiti.
Chithandizo ndi Kapewedwe ka Khansa:Ma Beta-glucans awonetsa kuthekera pakuchiza khansa ndi kupewa, koma milingo ndi njira zochizira zimatha kusiyana kwambiri ndipo nthawi zambiri zimatsimikiziridwa payekhapayekha pakachipatala.
Mfundo Zazikulu:Mukamamwa mankhwala a beta-glucan, ndikofunikira kuti muyambe ndi mlingo wocheperako ndikuwonjezera pang'onopang'ono kuti thupi lanu lisinthe. Gawani mlingo watsiku ndi tsiku pazakudya kuti muchepetse kukhumudwa kwa m'mimba, monga kutupa ndi gasi, komwe kumatha kuchitika ndi kuchuluka kwa fiber.
Ndikofunikira kukaonana ndi azachipatala musanayambe mankhwala ena owonjezera, kuphatikiza beta-glucan, kuti muwonetsetse kuti chowonjezera ndi mlingo wake ndi wolingana ndi zosowa zanu ndipo musamagwirizane ndi mankhwala omwe mungakhale mukumwa. Kuphatikiza apo, yang'anani zinthu zoyesedwa ndi gulu lachitatu kuti muwonetsetse kuti zili bwino komanso zoyera.

IV. Kodi pali zotsatira zina zoyipa kapena kuyanjana ndi mankhwala ena kapena zowonjezera?

Beta-glucan ndi mtundu wa ulusi wosungunuka womwe waphunziridwa kuti ukhale ndi thanzi labwino, makamaka pazaumoyo wamtima, chitetezo chamthupi, komanso kasamalidwe ka shuga. Komabe, monga momwe zilili ndi zowonjezera zilizonse, ndikofunikira kudziwa zovuta zomwe zingachitike komanso kuyanjana ndi mankhwala ena kapena zowonjezera.

Zomwe Zingatheke
Ngakhale kuti beta-glucan nthawi zambiri imatengedwa kuti ndi yotetezeka ikatengedwa pakamwa, anthu ena amatha kukhumudwa m'mimba, kuphatikizapo kutupa, mpweya, ndi kutsekula m'mimba, makamaka ngati sanazolowere kudya zakudya zamtundu wambiri. Zizindikirozi zimakhala zofatsa ndipo zimatha kuchepetsedwa poyambira ndi mlingo wocheperako ndikuwonjezera pang'onopang'ono, komanso kutenga chowonjezeracho ndi chakudya.

Kuyanjana ndi Mankhwala
Mankhwala Oletsa Kuteteza Chitetezo: Beta-glucan ikhoza kulimbikitsa chitetezo cha mthupi, kotero pangakhale kuyanjana kwapakati ndi mankhwala omwe amalepheretsa chitetezo cha mthupi, monga omwe amagwiritsidwa ntchito poletsa kukanidwa kwa ziwalo. Kuphatikiza beta-glucan ndi mankhwalawa kungachepetse mphamvu zawo.
Mankhwala Othamanga Magazi: Beta-glucan ikhoza kukhala ndi zotsatira zochepetsera magazi, kotero kuti kumwa ndi mankhwala a kuthamanga kwa magazi kungayambitse kuthamanga kwa magazi kwambiri. Ndikofunika kuyang'anitsitsa kuthamanga kwa magazi ngati mukumwa zonse ziwiri.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Pali chiopsezo chongoyerekeza cha kuwonongeka kwa matumbo pamene beta-glucan imaphatikizidwa ndi NSAID zambiri, kuphatikizapo aspirin. Izi zimachokera ku maphunziro a mbewa, ndipo kufunika kwachipatala mwa anthu sikudziwika bwino.

Kusamalitsa
Mimba ndi Kuyamwitsa: Palibe zambiri zodalirika zodziwira ngati beta-glucan ndi yotetezeka kugwiritsa ntchito pamene ali ndi pakati kapena akuyamwitsa. Ndi bwino kupewa kugwiritsa ntchito zinthu ngati zimenezi mpaka mutapeza zambiri.
Zilonda: Ngati muli ndi chifuwa cha yisiti, nkhungu, kapena bowa, mungafunike kupewa zowonjezera zowonjezera za yisiti za beta-glucan.