Amakuru - Ni izihe nyungu zo gufata beta-glucan?

I. IRIBURIRO

Mwisi yinyongera yimirire nibiryo bikora, Beta-Glucan yagaragaye nkinyenyeri yibintu, bitanga inyungu zubuzima butandukanye. Ariko mubyukuri beta-glucan, kandi nigute ishobora gushyigikira ubuzima bwawe bwiza? Reka twinjire mu bumenyi inyuma yibi bitera bishimishije kandi tugashakisha ibyiza byayo.

Beta-glucan ni iki?

Beta-glucanUbwoko bwa fibre yoroshye buboneka kurukuta runaka rwubwoko bwa fungi, bagiteri, imyenda, nibimera bimwe nkibirotsi na sayiri. Ni karbohyd carbohyd kugirango umubiri wacu udakubita nkibindi bisukari, bivuze ko binyura mu gifu n'amashami mato, kugera ku mara manini aho bishobora gusenyuka na bagiteri nziza.

II. Inyungu zubuzima za Beta-Glucan

1. Ubuzima bwumutima

Imwe mu nyungu zize cyane za Beta-glucan nubushobozi bwayo bwo gufasha urwego rwa cholesterol. Urwego rwo hejuru rwa LDL (rubi) cholesterol irashobora gutera plaque kwiyubaka mu nzego, kongera ibyago byo kurwara umutima. Beta-glucan buhuza acide y'ibinini mu nzira y'igifu, icyo gihe zisohoka mu mubiri. Iyi nzira igabanya ububiko bwa cholesterol yumubembe, bihatira gufata ishorokwa nyinshi kuva mumaraso, bityo bigabanya urwego rwa cholesterol muri rusange.

2. Ubuyobozi bw'isukari

Ku bantu bafite diyabete cyangwa abashaka gucunga urugero rw'isukari yabo y'amaraso, Beta-glucan irashobora kuba yiyongera ku mirire yabo. Fibre yoroshye itinda kwinjiza isukari, biganisha ku rutare buhoro buhoro mu rwego rw'isukari rwamaraso nyuma yo kurya. Ibi birashobora gufasha kwirinda imitwe n'impanuka zishobora kuba rusange hamwe n'ibiryo by'isukari nyinshi.

3. Inkunga ya SisitemuF

Beta-glucan azwiho kugira ingaruka mbi, bivuze ko ishobora gufasha kugenzura sisitemu. Ibi nibikora mugukora selile zamaraso yera, zigira uruhare rukomeye mukurwanya indwara nindwara.

4. Ubuzima bwiza

Nkumugwaneza, Beta-glucan agaburira bagiteri nziza mumutwe wawe, utezimbere ubuzima bwiza bwa gut microbiota. Gut nzima ifitanye isano no gusya neza, kuzamura intungamubiri, ndetse na sisitemu yumubiri ukomeye.

5. Gucunga ibiro

Ibikubiye muri fibre nyinshi muri beta-glucan birashobora gufasha gucunga uburemere mugutezimbere kumva ko twuzuye. Ibi birashobora kuganisha ku kugabanya calorie no gushyigikira imbaraga zo gutakaza ibiro mugihe uhujwe nimirire iringaniye hamwe nimyitozo isanzwe.

III. Uburyo bwo Kwinjiza Beta-Glucan mumirire yawe

Shira Beta-glucan mu ndyo yawe iroroshye. Irashobora kuboneka mu binyampeke byose nka oats na sayiri, ndetse no mubyongeyeho. Hano hari ibitekerezo bike:
Oatmeal:Igikombe cya oatmeal mugitondo cya mugitondo nuburyo bworoshye bwo gutangira umunsi wawe hamwe na beta-glucan.
Sayiri:Koresha sayiri muri soups, stews, cyangwa nkisahani kuruhande kugirango wongere fibre.
INYUMA:Niba ubishaka, urashobora gufata beta-glucan muburyo bwo kwinjira, nko gukuramo ifu yo mu bihumyo. Shakisha ibicuruzwa bifite intego yo hejuru ya beta-glucan hanyuma ukurikize dosiye isabwa.

Ni ubuhe buryo busabwa bwo gukoresha Beta-Glucan?

Hano hari ibisabwa hamwe nibitekerezo byo gufata inyongera ya beta-glucan hashingiwe kumakuru aturuka ahantu hatandukanye:

Kuri cholesterol yo hasi:FDA yerekana ko gufata garama 3 ya beta-glucan kuva oats cyangwa sayiri, ifatanije nimirire miremire, irashobora gufasha kugabanya ibyago byindwara z'umutima. Ubushakashatsi bumwe bwakoresheje dosiye ya garama zigera kuri 6 buri munsi ibyumweru bine kugirango tugabanye cyane urwego rwa LDL Cholesterol.
Kubuyobozi bwa Diyabete:Ubushakashatsi bwerekana ko gufata igihe kirekire kuri oat beta-glucan kuri garama 5 kumunsi birashobora kunoza ibyuma, harimo no kugenzurwa na metabolike, harimo no kugenzura isukari yamaraso, mubantu bafite diyabete yo mu maraso.
Inkunga idahwitse muri rusange:Mugihe ibipimo byihariye byo gushyigikirwa ntabwo bisobanuwe neza, amasoko amwe agaragaza ko dosiye ziva kuri Miliyoni 250-500 zimaze igihe cyibyumweru 12 zakoreshejwe kuri beta-glucan ikomoka mu musemburo.
Kuvura kanseri no gukumira:Beta-glucans yerekanye ubushobozi bwo kuvura kanseri no gukumira no gukumira no gufata protocole birashobora gutandukana cyane kandi mubisanzwe bigenwa kubikorwa-by-urubanza muburyo bwa clinique.
Ibitekerezo rusange:Mugihe wafashe inyongera ya Beta-glucan, ni ngombwa gutangirana nigipimo cyo hasi hanyuma ukabyiyongera buhoro buhoro kwemerera umubiri wawe guhinduka. Mugabanye igipimo cya buri munsi hakurya yo kugabanya itarangiza gastrointestinal, nko kubyimba na gaze, bishobora kubaho hamwe na fibre yiyongereyeho.
Ni ngombwa kugisha inama ku itangazo ryubuzima mbere yo gutangira ikigo gishya cyinyongera, harimo na Beta-glucan, kugirango habeho ko inyongera no gutanga dosiye zikwiranye nibikenewe byawe kandi ntugakorane nimiti iyo ari yo yose ushobora kuba ufata. Byongeye kandi, shakisha ibicuruzwa bya gatatu bipimishije kugirango umenye ubuziranenge nubuziranenge.

IV. Haba hari ingaruka zishoboka cyangwa imikoranire nindi miti cyangwa inyongera?

Beta-glucan ni ubwoko bwa fibre yoroshye yizwe ku nyungu zubuzima bushoboka, cyane cyane mubice byubuzima bwumutima, inkunga yumutima, ubuyobozi budakingiwe, na diyabete. Ariko, kimwe ninyongera, ni ngombwa kumenya ingaruka zishobora kugenwa n'imikoranire nizindi miti cyangwa inyongera.

Ingaruka zishobora kubaho
Mugihe Beta-glucan ifatwa nkumutekano iyo yafashwe kumunwa, abantu bamwe bashobora guhura na gastrointestastinal, harimo no kwifungira, gaze, na mpiswi, cyane cyane niba badakoreshwa mu mirire ya fibre ndende. Ibi bimenyetso mubisanzwe byoroheje kandi birashobora kugabanuka guhera kumurongo wo hasi hanyuma ugenda wiyongera buhoro buhoro, kimwe no gufata inyongera hamwe nifunguro.

Imikoranire n'imiti
Imiti ihagarika ubumuga: Beta-Glucan irashobora gushishikariza intege nke z'umubiri, hashobora kubaho imikoranire igereranije n'imiti ihagarika imiti idahwitse, nk'izikoreshwa mu gukumira kwangwa no kwangwa. Guhuza Beta-glucan hamwe niyi miti birashobora kugabanya imikorere yabo.
Imiti yumuvuduko wumuvuduko wamaraso: Beta-glucan ashobora kugira ibara ry'umuvuduko w'amaraso, bityo abifata hamwe n'imiti y'umuvuduko mwinshi wamaraso ushobora kuganisha ku gahato amaraso ari hasi cyane. Ni ngombwa gukurikirana imbaraga zamaraso niba ufashe byombi.
Ibiyobyabwenge bitari byo kurwanya ibiyobyabwenge (NSAIDS): Hariho ibyago byo kwangirika kw'amahoro mugihe beta-glucan ihujwe na NSAID nyinshi, harimo na aspirine. Ibi bishingiye ku kwiga imbeba, hamwe nubusobanuro bwumuvunyi mubantu ntibisobanutse.

Ingamba
Gutwita no konsa: Nta makuru yizewe ahagije yo kumenya niba Beta-glucan ari meza gukoresha mugihe atwite cyangwa konsa. Nibyiza kwirinda gukoresha muri ibi bihe kugeza amakuru menshi ahari.
Allergie: Niba ufite allergie kumusemburo, kubumba, cyangwa ibihumyo, urashobora kwirinda kurasa imbata-gukuramo beta-glucan inyongera ya beta-glucan.