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Psyllium (Plantago ovata) ndi ulusi wosungunuka wopangidwa ndi mankhusu a mbewu za psyllium. Chomerachi chimapezeka ku India, komanso chimakulitsa malonda m'maiko aku America, South Asia ndi Europe. Psyllium, yemwenso amadziwika kuti Ispaghula ndi dzina lodziwika bwino lomwe limagwiritsidwa ntchito kwa mamembala ambiri a mbewu ya 'Plantago' [1] .
Ku India, psyllium amadziwika kuti isabgol yemwe amadziwika kuti mankhwala ofewetsa tuvi tolimba. Komabe, imagwiritsidwanso ntchito kutsitsa cholesterol yambiri, kuthandiza kuchepetsa thupi ndikuwongolera matenda ashuga [ziwiri] , [3] .
Ubwino Wa Zakudya Za Psyllium Husk
100 g ya mankhusu a psyllium ali ndi mphamvu zokwana 350 kcal ndipo mulinso:
• 80 g chakudya
• 70 g wathunthu wa fiber
• 60 g fiber yosungunuka
• 10 g CHIKWANGWANI chosasungunuka
• 200 mg calcium
• 18 mg chitsulo
• 100 mg wa sodium
Ubwino Waumoyo Wa Psyllium Husk (Isabgol)
1. Amathandiza kuchepetsa kudzimbidwa
Kudzimbidwa ndi vuto lodziwika bwino laumoyo ndipo anthu ambiri amagwiritsa ntchito mankhusu a psyllium kuti athandizire kupumula pakudzimbidwa. Izi ndichifukwa choti psyllium ndi mankhwala opangira mankhwala ofewetsa tuvi tolimba, omwe amatanthauza kuti amatenga madzi m'matumbo mwanu ndikutupa, potero amachepetsa chopondacho ndikupangitsa kuti kudutse mosavuta [4] .
2. Atha kuthandizira kuchepa thupi
Popeza mankhusu a psyllium ndi ulusi wosungunuka, amalimbikitsa kudzaza ndikuthandizira kuwongolera njala, motero kumawonda. Ngati mukuyesera kuti muchepetse thupi ndikuwongolera kudya kwanu, idyani mankhusu a psyllium posachedwa kapena ndi chakudya. Komabe, tikulimbikitsidwa kuti mufunsane ndi dokotala ndikufunsani momwe mungagwiritsire ntchito psyllium kuti muchepetse kunenepa.
3. Zimalimbikitsa thanzi la mtima
Kuonjezerapo mchere wosungunuka pachakudya chanu kungathandize kutsitsa cholesterol yanu yoyipa ndikuwonjezera cholesterol yabwino. Kafukufuku wasonyeza kuti psyllium husk supplementation imatha kuchepetsa chiopsezo cha matenda amtima [5] .
Malinga ndi kafukufuku wofalitsidwa mu European Journal of Clinical Nutrition, mankhusu a psyllium amatha kuthana ndi cholesterol yathunthu yamtundu wa 2 odwala matenda ashuga [6] .
4. Amathandiza kutsekula m'mimba
Kafukufuku wasonyeza kuti mankhusu a psyllium amatha kuthandizira kutsekula m'mimba ndikuwongolera matumbo. Kafukufuku adawonetsa kuti mankhusu a psyllium anali othandiza kuchepetsa kutsekula m'mimba kwa odwala omwe ali ndi vuto la matumbo [7] .
5. Amayang'anira matenda ashuga
Mankhusu a Psyllium amatha kuthandiza kukhalabe ndi shuga wathanzi m'magulu amtundu wa 2 odwala matenda ashuga. Kafukufuku wasonyeza kuti anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amadya mankhusu a psyllium tsiku lililonse asintha shuga [8] , [9] .
6. Bwino thanzi m'mimba
Mankhusu a Psyllium ndi prebiotic yomwe imathandiza pakukula kwa mabakiteriya athanzi m'matumbo. Kupezeka kwa mabakiteriya athanzi m'mimba kumathandizira chitetezo chamthupi, kumachepetsa kutupa ndikuthandizira thupi lanu kugaya chakudya.
7. Zimasintha zizindikiro za IBS
Irritable bowel syndrome (IBS) ndimatenda amimba osatha. Kafukufuku wasonyeza kuti mankhusu a psyllium amatha kuthandizira kukonza zizindikiritso za IBS, zomwe zimaphatikizapo kuchepetsa kupweteka kwa m'mimba, kuphulika m'mimba ndi mpweya [10] .
Zotsatira zoyipa za Psyllium Husk
Kugwiritsa ntchito mankhusu a psyllium nthawi zambiri kumakhala kotetezeka, komabe, kumatha kuyambitsa zovuta zina ngati mutatenga zochulukirapo kuposa zomwe mumalandira patsiku. Zina mwazovuta zomwe zingachitike ndi kupweteka m'mimba ndi kukokana, kutsegula m'mimba, gasi, nseru ndi kusanza komanso kuyenda matumbo pafupipafupi [khumi ndi chimodzi] .
Mlingo wa Psyllium Husk
Mankhusu a Psyllium amabwera m'njira zambiri: ufa, kapisozi, granules ndi madzi. Mlingo woyenera wa mankhusu a psyllium wa matenda opweteka m'mimba ndi 20 g patsiku [12] .
Kafukufuku wina adawonetsa kuti kutenga magalamu 5 a mankhusu a psyllium patsiku kwa anthu omwe ali ndi matenda amtundu wa 2 ndikwabwino [13] .
Zindikirani: Funsani dokotala musanatenge mankhusu a psyllium chifukwa mlingowu umatha kusiyanasiyana mwa anthu osiyanasiyana komanso funsani dokotala momwe angaugwiritsire ntchito kuti apeze zabwino zambiri.
Chithunzi Ref: www.cookinglight.com
Kumaliza ...
Ngakhale mankhusu a psyllium amadziwika kuti ali ndi maubwino ambiri azaumoyo, sayenera kumwa okha. Iyenera kudyedwa limodzi ndi chakudya chopatsa thanzi komanso chopatsa thanzi. Ndipo funsani dokotala musanadye mankhusu amtundu uliwonse.
