Nkhani - Ndi maubwino ati omwe amapindula ku Beta-Glucan?

I. Mawu

M'dziko lapansi la zakudya zowonjezera zakudya, Beta-Glucan yatulukira ngati nyenyezi yopanda, ndikulonjeza phindu lathanzi. Koma beta-Glucan, ndipo ingakuthandizeni bwanji kuti mukhale bwino? Tiyeni tilowe mu sayansi kusetsa chidwi ichi ndikuwona zabwino zake zomwe zingakhale.

Kodi Beta-Glucan ndi chiyani?

Beta-glucanNdi mtundu wa fibeble fiber yopezeka m'makoma am'madzi a bowa, mabakiteriya, yulisiti, ndi mbewu zina ngati oats ndi barele. Ndi chakudya chovuta kwambiri kuti thupi lathu silikukumba ngati shuga zina, zomwe zikutanthauza kuti imadutsa m'mimba komanso matumbo akuluakulu osasunthika pomwe amatha kupatsidwa mphamvu ndi mabakiteriya opindulitsa.

Ii. Ubwino Waumoyo wa Beta-Glucan

1. Thanzi la mtima

Chimodzi mwazopindulitsa bwino kwambiri za Beta-Glucan ndi kuthekera kwake kuthandiza kuchepetsa milingo ya cholesterol. Mitengo yayikulu ya LDL (yoyipa) imatha kubweretsa kukoma mumitsempha, ndikuwonjezera chiopsezo cha matenda a mtima. Beta-glucan imamangiriza ku bile ma acid mu thirakiti la m'mimba, lomwe limatulutsidwa m'thupi. Izi zimachepetsa malo ogulitsira a chiwindi, kupangitsa kuti itenge cholesterol kwambiri kuchokera m'magazi, motero kutsitsa kuchuluka kwa cholesterol.

2. Kuwongolera shuga

Kwa aliyense payekha omwe ali ndi matenda ashuga kapena omwe akufuna kuwongolera shuga yawo yamagazi, Beta-Glucan imatha kuphatikizidwa ndi kufunikira kwa zakudya zawo. Chitsemera cha soluble chimachepetsa kuyamwa kwa shuga, zomwe zimapangitsa kuti ziukitsidwe pang'onopang'ono m'magazi amwazi mutatha kudya. Izi zitha kuthandiza kupewa spikes ndi kugwa mvula yomwe imatha kukhala yofala ndi zakudya za shuga.

3..

Beta-Glucan amadziwika kuti ali ndi immunomodulatotory zotsatira, kutanthauza kuti kungathandize kuyang'anira chitetezo cha mthupi. Amachita izi poyambitsa maselo ena oyera, omwe amagwira ntchito yofunika kwambiri pomenya matenda ndi matenda.

4.. Het Health

Monga ma prebiotic, belu-glucan amadyetsa mabakiteriya abwino mu m'matumbo anu, kulimbikitsa malire a m'matumbo a m'matumbo. Mkulu wathanzi amalumikizidwa ndi chimbudzi bwino, kukonza mayamwidwe amchere, komanso ngakhale chitetezo champhamvu champhamvu.

5. Kuchepetsa thupi

Zomwe zili pamwamba za beta-Glucan zitha kuthandiza pakuwongolera thupi polimbikitsa kumverera kwa chidzalo. Izi zimatha kuchepetsedwa kuchepetsedwa kudya ndi kuthandizira kuchepa kwa thupi mukaphatikizidwa ndi zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse.

Iii. Momwe mungasinthire beta-glucan muzakudya zanu

Kuphatikiza beta-glucan m'zakudya zanu ndizowongoka. Itha kupezeka mu zipatso zonse monga oats ndi barele, komanso pazowonjezera. Nawa malingaliro angapo:
Oatmeal:Bowl of Oatmeal pakudya cham'mawa ndi njira yosavuta yoyambira tsiku lanu ndi beta-glucan.
Barle:Gwiritsani ntchito balere mu sopo, mphodza, kapena ngati mbale yakumbali kuti muwonjezere kudya kwanu.
Zowonjezera:Ngati mukufuna, mutha kutenga beta-glucan powonjezera, monga kuchotsera ufa kuchokera ku bowa. Onani zinthu zomwe zimakhala ndi beta-glucan ndikutsatira mlingo woyenera.

Kodi ndi mapangidwe olimbikitsa a beta-Glucan ndi ati?

Nayi mitundu yolimbikitsidwa ndi malingaliro opangira zowonjezera za beta-glucan kutengera chidziwitso kuchokera ku magwero osiyanasiyana:

Kutsitsa kolesterol:FDA ikusonyeza kuti tsiku lililonse amadya 3 magalamu a Beta-glucan kuchokera ku oats kapena barele, molumikizana ndi zakudya zoperewera, zimatha kuthandizidwa kuchepetsa ngozi ya mtima. Kafukufuku wina wagwiritsa ntchito Mlingo pafupifupi 60 ma gramu tsiku lililonse kwa milungu inayi kuti achepetse kwambiri milingo ya ntl cholesterol.
Madandaulo a Shuga:Kafukufuku akuwonetsa kuti kudya kwa nthawi yayitali Oat magalamu tsiku lililonse patsiku akhoza kusintha mphamvu ya metabolic, kuphatikizapo magawo a shuga, mwa anthu omwe ali ndi matenda a shuga 2.
Thandizo la chitetezo wamba:Ngakhale kuchuluka kwa chitetezo cha sayansi sikutanthauza kuti Mlingo wonena kuti Mlingo wochokera ku 250-500 Milligram mpaka masabata 12 akhala akugwiritsidwa ntchito ku Beta-Glucan yochokera ku yisiti.
Kuchiritsidwa Khansa ndi Kuteteza:Beta-Glucans yawonetsa kuthekera kwa chithandizo cha khansa ndi kupewa, koma Mlingo ndi ma protocols a mankhwala amatha kusiyanasiyana ndipo nthawi zambiri zimatsimikiziridwa.
Maganizo a General:Mukamamwa zowonjezera za Beta-Glucan, ndikofunikira kuyamba ndi mlingo wotsika ndipo pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti thupi lanu lizisintha. Gawani kuchuluka kwa tsiku ndi tsiku kuchepetsedwa kuti muchepetse kusapeza bwino kwa m'mimba, monga kutuluka ndi mpweya, komwe kumatha kuchitika ndi kuchuluka kwaphulika.
Ndikofunikira kuti mufufuze ndi othandizira azaumoyo musanayambe mtundu watsopano wowonjezera, kuphatikiza beta-glucan, kuti muwonetsetse kuti zowonjezera ndi zomwe mungagwiritse ntchito ndi mankhwala omwe mungagwiritse ntchito. Kuphatikiza apo, yang'anani zinthu zoyesedwa zachitatu kuti zitsimikizire kuti ndi zoyera komanso zoyera.

Iv. Kodi pali zovuta zina kapena zokhudzana ndi mankhwala ena kapena zowonjezera?

Beta-Glucan ndi mtundu wa mawonekedwe osungunuka omwe amaphunziridwa kuti amapindulitse ndalama zaumoyo, makamaka m'malo mwa madera a mtima thanzi, chitetezo cha mtima, komanso kasamalidwe ka matenda a shuga. Komabe, monganso zowonjezera zilizonse, ndikofunikira kudziwa zovuta zomwe zingachitike ndi zomwe zingachitike ndi mankhwala ena kapena zowonjezera.

Zotsatira zoyipa
Pomwe Beta-Glucan nthawi zambiri amawoneka otetezeka akamamwa pakamwa, anthu ena amatha kukhumudwa, kuphatikizapo kutulutsa, mpweya, komanso m'mimba, makamaka ngati sakugwiritsidwa ntchito pazakudya zamoto zazitali. Zizindikiro zimafalikira ndipo zimatha kuchepetsedwa ndikuyambira mlingo wotsika ndipo pang'onopang'ono ndikuwonjezera pang'onopang'ono, komanso potenga zowonjezerazo ndi zakudya.

Kuyanjana Ndi Mankhwala
Mankhwala ogulitsa kwambiri: Beta-Glucan akhoza kulimbikitsa chitetezo cha mthupi, ndiye kuti pakhoza kukhala kuyamikiridwa koyenera ndi mankhwala omwe amasokoneza chitetezo cha mthupi, monga omwe amagwiritsidwa ntchito popewa kukanidwa. Kuphatikiza beta-glucan ndi mankhwalawa kumachepetsa mphamvu yawo.
Mankhwala opanikizika: Beta-Glucan atha kukhala ndi mphamvu yotsitsa magazi, motero kumwa ndi mankhwala a kuthamanga kwa magazi kungayambitse kuchuluka kwa magazi kukhala otsika kwambiri. Ndikofunikira kuwunika kuthamanga kwa magazi mosamala ngati mukutenga zonse ziwiri.
Mankhwala osagwiritsa ntchito mankhwala oponderezedwa (NSAIDS): Pali chiopsezo chambiri cha m'mimba chikafika pa Beta-Glucan chimaphatikizidwa ndi NSAID Izi zimakhazikika pa kafukufuku mu mbewa, ndipo tanthauzo lachipatala mwa anthu silidziwika.

Kusamalitsa
Mimba ndi Kuyamwitsa: Palibe chidziwitso chokwanira chokwanira kudziwa ngati Betcan ndiotetezeka kugwiritsa ntchito ngati wapakatikati kapena woyamwitsa. Ndi bwino kupewa kugwiritsa ntchito izi mpaka zambiri zikupezeka.
Matendawa: Ngati muli ndi ziwengo za yisiti, nkhungu, kapena bowa, mungafune kupewa zowonjezera za yisiti-glucan.