Amakuru - Ni izihe nyungu zo gufata Beta-Glucan?

I. Intangiriro

beta-glucan_ifu ya_ibikoresho_inyongera4

Mwisi yinyongera yimirire nibiryo bikora, beta-glucan yagaragaye nkibigize inyenyeri, isezeranya inyungu nyinshi mubuzima. Ariko mubyukuri beta-glucan ni iki, kandi nigute ishobora gushyigikira imibereho yawe? Reka twibire muri siyanse iri inyuma yuru ruganda rushimishije kandi tumenye ibyiza byayo.

Beta-Glucan ni iki?

Beta-glucanni ubwoko bwa fibre fibre iboneka mu nkuta za selile yubwoko bumwe na bumwe bwibihumyo, bagiteri, imisemburo, nibihingwa bimwe na bimwe nka oati na sayiri. Ni karubone nziza cyane umubiri wacu udasya nkandi masukari, bivuze ko unyura mu gifu no mu mara mato adasukuye, ukagera mu mara manini aho ashobora guterwa na bagiteri zifite akamaro.

II. Inyungu zubuzima bwa Beta-Glucan

1. Ubuzima bwumutima

Imwe mu nyungu zize cyane za beta-glucan nubushobozi bwayo bwo gufasha kugabanya urugero rwa cholesterol. Indwara ya cholesterol ya LDL (mbi) irashobora gutuma plaque yiyongera mu mitsi, bikongera ibyago byo kurwara umutima. Beta-glucan ihuza aside aside mu nzira y'ibiryo, hanyuma igasohoka mu mubiri. Ubu buryo bugabanya ububiko bwa cholesterol yumwijima, bigatuma ifata cholesterol ya LDL nyinshi mu maraso, bityo bikagabanya urugero rwa cholesterol muri rusange.

2. Gucunga isukari mu maraso

Ku bantu barwaye diyabete cyangwa abashaka gucunga urugero rw'isukari mu maraso, beta-glucan irashobora kuba inyongera y'agaciro mu mirire yabo. Fibre soluble idindiza kwinjiza isukari, bigatuma kwiyongera gahoro gahoro kurwego rwisukari mumaraso nyuma yo kurya. Ibi birashobora gufasha kwirinda imitoma nimpanuka zishobora kuba hamwe nibiryo birimo isukari nyinshi.

3. Inkunga ya sisitemu

Beta-glucan izwiho kugira ingaruka zo gukingira indwara, bivuze ko ishobora gufasha kugenzura imikorere yumubiri. Irabikora ikora ingirabuzimafatizo zimwe na zimwe zera, zigira uruhare runini mukurwanya indwara n'indwara.

4. Gutunga ubuzima

Nka prebiotic, beta-glucan igaburira bagiteri nziza munda yawe, igatera uburinganire bwiza bwa microbiota. Inda nzima ifitanye isano no gusya neza, kunoza intungamubiri, ndetse na sisitemu ikomeye yo kwirinda.

5. Gucunga ibiro

Ibirungo byinshi bya beta-glucan birashobora gufasha mugucunga ibiro mugutezimbere ibyuzuye. Ibi birashobora kugabanya kugabanuka kwa kalori no gushyigikira imbaraga zo kugabanya ibiro iyo uhujwe nimirire yuzuye hamwe nimyitozo isanzwe.

III. Nigute Winjiza Beta-Glucan mumirire yawe

Kwinjiza beta-glucan mumirire yawe biroroshye. Irashobora kuboneka mubinyampeke byose nka oats na sayiri, kimwe ninyongera. Dore ibitekerezo bike:
Amashu:Igikombe cya oatmeal mugitondo cya mugitondo nuburyo bworoshye bwo gutangira umunsi wawe na beta-glucan.
Barley:Koresha sayiri mu isupu, isupu, cyangwa nkibiryo byo kuruhande kugirango wongere fibre.
Inyongera:Niba ubishaka, urashobora gufata beta-glucan muburyo bwinyongera, nkifu ivamo ibihumyo. Shakisha ibicuruzwa bifite intumbero nyinshi ya beta-glucan hanyuma ukurikize dosiye isabwa.

Nibihe bisabwa kugirango inyongera ya beta-glucan?

Hano hari bimwe bisabwa dosiye hamwe nibitekerezo byo gufata inyongera ya beta-glucan ishingiye kumakuru aturuka ahantu hatandukanye:

Kugabanya Cholesterol:FDA ivuga ko gufata buri munsi garama 3 za beta-glucan ziva muri oati cyangwa sayiri, zifatanije nimirire yuzuye amavuta make, bishobora gufasha kugabanya ibyago byindwara z'umutima. Ubushakashatsi bumwe bwakoresheje urugero rwa garama 6 buri munsi mugihe cyibyumweru bine kugirango ugabanye urugero rwa cholesterol ya LDL.
Ku micungire ya Diyabete:Ubushakashatsi bwerekana ko gufata igihe kirekire oat beta-glucan kuri garama 5 kumunsi bishobora kunoza igenzura rya metabolike, harimo nisukari yamaraso, kubantu barwaye diyabete yo mu bwoko bwa 2.
Inkunga rusange yubudahangarwa:Mugihe ibipimo byihariye byo gushyigikira ubudahangarwa bidasobanuwe neza, amakuru amwe avuga ko dosiye iri hagati ya miligarama 250-500 rimwe kumunsi kugeza ibyumweru 12 yakoreshejwe kuri beta-glucan ikomoka kumusemburo.
Kuvura Kanseri no Kurinda:Beta-glucans yerekanye ubushobozi mu kuvura kanseri no kuyirinda, ariko ibipimo hamwe na protocole yo kuvura birashobora gutandukana cyane kandi mubisanzwe bigenwa kuri buri kibazo mubitaro.
Ibitekerezo rusange:Iyo ufashe inyongera ya beta-glucan, ni ngombwa gutangirira ku gipimo cyo hasi hanyuma ukiyongera buhoro buhoro kugirango umubiri wawe uhinduke. Mugabanye ibipimo bya buri munsi mumafunguro kugirango ugabanye igifu, nko kubyimba na gaze, bishobora kubaho hamwe no gufata fibre.
Nibyingenzi kugisha inama abashinzwe ubuzima mbere yo gutangira gahunda nshya yinyongera, harimo beta-glucan, kugirango umenye neza ko inyongeramusaruro hamwe na dosiye bikwiranye nibyifuzo byawe kandi ntibishobora gukorana numuti ushobora gufata. Byongeye kandi, shakisha ibicuruzwa-byageragejwe kugirango ubone ubuziranenge nubuziranenge.

IV. Haba hari ingaruka zishobora kubaho cyangwa imikoranire nindi miti cyangwa inyongera?

Beta-glucan ni ubwoko bwa fibre soluble yakozweho ubushakashatsi ku nyungu zishobora kugira ku buzima, cyane cyane mu bijyanye n'ubuzima bw'umutima, ubufasha bw'umubiri, ndetse no gucunga diyabete. Ariko, kimwe nibindi byose, ni ngombwa kumenya ingaruka zishobora guterwa no gukorana nindi miti cyangwa inyongera.

Ingaruka Zishobora Kuruhande
Mugihe ubusanzwe beta-glucan ifatwa nkumutekano iyo ifashwe numunwa, abantu bamwe bashobora kurwara gastrointestinal, harimo kubyimba, gaze, nimpiswi, cyane cyane iyo batamenyereye indyo yuzuye fibre. Ibi bimenyetso mubisanzwe byoroheje kandi birashobora kugabanuka utangiranye numubare muto hanyuma ukiyongera buhoro buhoro, kimwe no gufata inyongera hamwe nifunguro.

Imikoranire n'imiti
Imiti irwanya ubudahangarwa: Beta-glucan irashobora gukangura ubudahangarwa bw'umubiri, bityo hakaba hashobora kubaho imikoranire idahwitse n'imiti igabanya ubudahangarwa bw'umubiri, nk'iyakoreshejwe mu gukumira kwangwa kw'ingingo. Guhuza beta-glucan niyi miti bishobora kugabanya imikorere yabyo.
Imiti yumuvuduko wamaraso: Beta-glucan irashobora kugira ingaruka zo kugabanya umuvuduko wamaraso, bityo kuyifata hamwe numuti wumuvuduko ukabije wamaraso birashobora gutuma umuvuduko wamaraso uba muke. Ni ngombwa gukurikiranira hafi umuvuduko wamaraso niba ufata byombi.
Imiti itari Steroidal Anti-Inflammatory (NSAIDs): Hariho ibyago byerekana ko byangirika mu mara mugihe beta-glucan ihujwe na NSAIDs nyinshi, harimo na aspirine. Ibi bishingiye ku bushakashatsi bwakozwe ku mbeba, kandi akamaro k’ubuvuzi mu bantu ntigasobanutse.

Kwirinda
Inda no konsa: Nta makuru yizewe ahagije yo kumenya niba beta-glucan ifite umutekano wo gukoresha mugihe utwite cyangwa wonsa. Nibyiza kwirinda gukoresha muribi bihe kugeza amakuru menshi abonetse.
Allergie: Niba ufite allergie kumusemburo, ifu, cyangwa ibihumyo, urashobora kwirinda kwirinda umusemburo ukomoka kuri beta-glucan.