Ib qho kev kho mob hnyav rau qhov hnyav yog psyllium ( Plantago ovata ), ib tsob nroj uas ua noob qoob uas nplua nuj nyob hauv cov roj (soluble fiber) (ib qho ntawm ob lub ntsiab hom kev noj haus). Hom fibular fiber nyob rau hauv psyllium hu ua mucilage. Thaum nws tov nrog dej, nws thickens rau ib gel.
Tej zaum koj tau pom psyllium ntawm koj qhov chaw muag tshuaj nyob hauv lub tsev kho mob.
Thaum psyllium nyob rau hauv koj cov hnyuv, nws ntub dej, muab cov quav thiab ua kom yooj yim dua.
Vim li cas cov neeg siv Psyllium rau Poob Tsaus
Pom nyob rau hauv cov khoom noj xws li flaxseeds thiab legumes, cov kua fibulose yog xav kom pab hauv kev tswj ntshav qab zib thiab pab txo cov roj cholesterol. Tsis tas li ntawd, psyllium fiber yog hais tias suppress qab los noj mov. Nws yuav tsim kom muaj cov kua tshuaj zoo li hauv lub plab, uas yuav pab tau koj zoo siab kom ntev dua thiab txhawb kev poob phaus.
Psyllium fiber kuj yog siv los daws cov cem quav, txhim kho cov tsos mob ntawm qee cov tsos mob ntawm cov tsos mob (IBS), ua kom tawv nqaij thiab zawv plab, thiab tswj ntshav qab zib rau cov neeg muaj ntshav qab zib. Vim nws muaj peev xwm los mus txhim kho plab tsis so tswj, psyllium kuj hais tias kom ntxuav cov nyuv.
Nyob rau hauv Tebchaws Asmesliskas, cov khoom noj txhua hnub kom tsawg yog 38 grams rau cov txiv neej thiab 25 grams rau cov poj niam uas muaj hnub nyoog 50 xyoo. Yog tias koj muaj 50 xyoo, cov lus pom zoo yog 30 grams rau txiv neej thiab 21 grams rau cov poj niam.
Cov neeg laus feem ntau haus 15 grams lossis tsawg dua ib hnub.
Psyllium yog ib qho pheej yig, muaj qhov muaj fiber ntau. Ib teaspoon ntawm psyllium husks muaj txog peb grams fiber.
Puas Psyllium Yeej Pab Tau Poob?
Los ntawm kev ua ib daim tawv gel nyob rau hauv koj lub plab, psyllium yuav txhim khu kev fullness (thiab, nyob rau hauv lem, discourage overeating).
Li ntawd, nyob deb, tab sis, kev tshawb fawb ntawm psyllium cov teebmeem ntawm kev nqhis thiab hnyav tau yielded sib tw. Ntawm no yog saib ob peb cov kev tshawb pom los ntawm cov kev tshawb fawb muaj nyob ntawm psyllium thiab yuag poob.
Nyob rau hauv kev tshawb luam tawm nyob rau hauv Appetite nyob rau hauv 2016, psyllium noj ua ntej noj pluag tshais thiab su noj rau peb hnub tau tsawg dua kev tshaib kev nqhis thiab nce ntxiv ntawm cov zaub mov uas muab piv rau cov placebo. Ntawm kev ntsuas (3.4, 6.8, thiab 10.2g), qhov 6.8g koob muab ntau cov kev pabcuam ntxiv ntawm cov placebo.
Lwm txoj kev kawm 2016 (luam tawm hauv Nutrition Journal ) pom tias cov neeg uas muaj hom 2 mob ntshav qab zib uas tau siv 10.5 grams psyllium txhua hnub rau yim lub lis piam tau txo lub cev qhov Performance index Performance Index (BMI) piv rau cov neeg uas noj lawv cov zaub mov li ntawm yim lub lis piam. Txuas ntxiv, yoo cov ntshav qab zib, cov tshuaj insulin, thiab lwm cov ntshav cov cim tau zoo dua tom qab psyllium supplementation.
Kev tshawb nrhiav luam tawm nyob rau hauv International Journal of Preventive Medicine nyob rau hauv 2016, txawm li cas los, pom tau tias 12 lub lim piam ntawm psyllium supplementation tsis muaj cov nyhav los ntawm qhov hnyav los sis lub cev huab hwm coj Performance index (BMI) rau cov neeg uas tsis yog daim ntawv ceeb toom rog rog.
Tej Cuab Yeej Ua Tau
Txawm hais tias psyllium feem ntau pom tias muaj kev ruaj ntseg thaum siv raws li kev pom zoo, nws yuav ua rau muaj qee qhov mob xws li nkev, plab, mob plab, raws plab, thiab xeev siab.
Txawm tias tsawg, qee cov neeg muaj kev fab tshuaj. Hu rau koj tus kws kho mob tam sim ntawd yog tias koj muaj cov tsos mob xws li:
- Teeb meem ua tsis taus pa lossis nqos tau
- Khaus
- Mob plab
Nws yog qhov zoo tshaj rau koj pib nrog tsawg koob thiab maj mam nce tus nqi uas koj noj ntau tshaj li ib mus rau ob lub lim piam kom txog thaum koj ncav cuag cov tshuaj noj kom tsawg. Sib tov nws zoo nrog cov dej kom pom zoo (feem ntau, ib qho teaspoon yog tov nrog yim oo ooj cov kua hauv).
Nyob hauv cov dej tsis muaj dej yuav pab tiv thaiv cov quav muag thiab ua rau cov neeg plab hnyuv tawm tau yooj yim dua. Noj cov tshuaj psyllium nrog cov dej tsis txaus los yog ntau cov koob tshuaj yog qhov muaj kev txhawj xeeb thiab kuj yuav ua rau cov plob tsis so tswj.
Yog tias koj cem quav tsis zoo thaum koj noj cov tshuaj psyllium, tsis txhob noj thiab nrog koj tus kws kho mob tham.
Psyllium yuav tsum tsis txhob noj cov neeg mob plab (xws li appendicitis), plob tsis so tswj qhov muag los yog tsis muaj zog, nqos tsis tau, hnyav tawv nqaij, los yog qua ntxig rau qhov chaw hauv cov hnyuv. Cov neeg muaj kab mob hauv lub raum thiab cov neeg uas noj cov tshuaj no kuj tsis tuaj yeem siv tau cov tshuaj psyllium.
Lub Tshaj Tawm
Thaum tsa koj cov kua qaub los ntawm cov khoom noj xws li cov taum qhuav thiab peas, flaxseeds, oats, txiv hmab txiv ntoo, thiab zaub yuav pab kom koj ua tiav ntev dua, tam sim no tsis muaj pov thawj txaus kom pom zoo rau psyllium ib yam li poob phaus.
Yog tias koj tsis muaj teeb meem txaus los ntawm cov zaub mov los yog muaj kev txhawj xeeb txog kev noj qab haus huv uas yuav pab tau los ntawm kev txhawb nqa koj cov kua qaub npliag lawm, ntxiv qee qhov psyllium rau koj cov zaub mov yuav zoo. Yog tias koj xav tias sim ua li ntawd, nws yog ib lub tswv yim zoo nrog koj tus kws kho mob ua ntej los tham txog seb nws puas tsim nyog rau koj.
> Qhov chaw:
> Abutair AS, Naser IA, Hamed AT. Cov kua phev plawv los ntawm psyllium txhim kho glycemic teb thiab lub cev qhov hnyav ntawm cov ntshav qab zib hom 2 cov neeg mob (randomized trial trial). Nutr J. 2016 Oct 12; 15 (1): 86.
> Akbarian SA, Asgary S, Feizi A, Iraj B, Askari G. Sib piv kev tshawb fawb ntawm cov nyom ntawm Plantago psyllium thiab Ocimum basilicum Noob ntawm Anthropometric Measures nyob rau hauv Cov Mob Tsis Muaj Mob Rog Cov Mob Mob. Int J Tiv Thaiv. 2016 Oct 10; 7: 114.
> Brum JM, Gibb RD, Peters JC, Mattes RD. Satight teebmeem ntawm psyllium nyob rau hauv noj qab haus huv tuaj pab dawb. Kev noj qab haus huv. 2016 Oct 1; 105: 27-36.
> de Bock M, Derraik JG, Brennan CM, li al. Psyllium supplementation nyob rau hauv cov hluas ua rau cov roj faib & cov roj ntsha ntxiv: ib qho randomized, neeg dig muag, tshuaj placebo, crossover mus sib hais. PLoS Ib. 2012; 7 (7): e41735.
> Disclaimer: Cov ntaub ntawv muaj nyob hauv lub vev xaib no yog npaj rau kev kawm xwb thiab tsis yog ib qho chaw hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.