Nhau - Ndezvipi Zvakanakira Kutora Beta-Glucan?

I. Nhanganyaya

Munyika yezvekudya zvekuwedzera uye chikafu chinoshanda, beta-glucan yabuda sechinhu chenyeredzi, ichivimbisa huwandu hwehutano hwakanaka. Asi chii chaizvo chinonzi beta-glucan, uye inogona kutsigira sei kugara kwako zvakanaka? Ngatinyure musainzi kuseri kwekomboni iyi inonakidza uye tiongorore zvakanakira zvayo.

Chii chinonzi Beta-Glucan?

Beta-glucanimhando yefiber inonyungudika inowanikwa mumadziro esero emamwe marudzi efungi, mabhakitiriya, mbiriso, uye zvimwe zvinomera zvakaita seoti nebhari. Ikabhohaidhiretsi yakaoma iyo muviri wedu haugayi sedzimwe shuga, zvinoreva kuti inopfuura nemudumbu uye mudumbu mudiki isingagadzike, ichisvika muura hombe uko inogona kuviriswa nemabhakitiriya anobatsira.

II. Hutano Mabhenefiti eBeta-Glucan

1. Utano hweMwoyo

Imwe yemabhenefiti akanyatso dzidza e beta-glucan kugona kwayo kubatsira kudzikisa cholesterol mazinga. Mazinga epamusoro eLDL (yakaipa) cholesterol anogona kutungamirira kukuvakwa kweplaque mutsinga, kuwedzera ngozi yehosha yemwoyo. Beta-glucan inosunga kune bile acids mudumbu rekugaya, iyo inobva yabudiswa kubva mumuviri. Kuita uku kunoderedza matura echolesterol echiropa, zvichiita kuti itore cholesterol yakawanda yeLDL kubva muropa, nokudaro ichideredza mwero wecholesterol yose.

2. Blood Sugar Management

Kune vanhu vane chirwere cheshuga kana avo vari kutsvaga kubata mazinga eshuga yeropa, beta-glucan inogona kuve yakakosha kuwedzera pakudya kwavo. Iyo soluble fiber inononoka kunyura kweshuga, zvichikonzera kuwedzera zvishoma nezvishoma mumazinga eshuga yeropa mushure mekudya. Izvi zvinogona kubatsira kudzivirira spikes uye kuparara kunogona kuve kwakajairika nepamusoro-shuga chikafu.

3. Immune System Support

Beta-glucan inozivikanwa kuve ine immunomodulatory mhedzisiro, zvichireva kuti inogona kubatsira kudzora immune system. Inoita izvi nekuita kuti mamwe masero machena eropa ashande, anoita basa rinokosha mukurwisa utachiona nezvirwere.

4. Hutano Hwematumbu

Se prebiotic, beta-glucan inodyisa mabhakitiriya akanaka mumatumbu ako, achisimudzira hutano hwegut microbiota. Ura hune hutano hwakabatana nekugayiwa kuri nani, kunyudzwa kwezvinovaka muviri, uye kunyangwe yakasimba immune system.

5. Weight Management

Iyo yakakwira fiber yemukati ye beta-glucan inogona kubatsira nehuremu manejimendi nekusimudzira kunzwa kwekuzara. Izvi zvinogona kutungamira mukuderedzwa kwekoriori kudyiwa uye kutsigira uremu kuedza kana kusanganiswa nekudya kwakaringana uye kugara uchisimbisa muviri.

III. Maitiro ekubatanidza Beta-Glucan mukudya kwako

Kubatanidza beta-glucan mukudya kwako kwakatwasuka. Inogona kuwanikwa muzviyo zvakakwana se oats nebhari, pamwe nekuwedzera. Heano mamwe mazano mashoma:
Oatmeal:Ndiro yeoatmeal yemangwanani inzira iri nyore yekutanga zuva rako nebeta-glucan.
Bhari:Shandisa bhari mu soups, stews, kana sendiro yepadivi kuti uwedzere kudya kwako fiber.
Zvekuwedzera:Kana uchida, iwe unogona kutora beta-glucan mune yekuwedzera fomu, senge inobvisa hupfu kubva muhowa. Tarisa zvigadzirwa zvine yakakwira yebeta-glucan uye uteedzere dosi yakakurudzirwa.

Ndeapi madosi anokurudzirwa ebeta-glucan supplements?

Heano mamwe akakurudzirwa dosages uye kufunga kwekutora beta-glucan supplements zvichienderana neruzivo kubva kwakasiyana masosi:

Kuderedza Cholesterol:Iyo FDA inoratidza kuti kudya kwezuva nezuva kwe3 gramu ye beta-glucan kubva kune oats kana bhari, pamwe chete nekudya kwakaderera-mafuta, kunogona kubatsira kuderedza njodzi yechirwere chemoyo. Zvimwe zvidzidzo zvakashandisa zviyero zve6 gramu zuva nezuva kwemavhiki mana kuderedza zvakanyanya LDL cholesterol mazinga.
Nezve Diabetes Management:Tsvagiridzo inoratidza kuti kutora kwenguva refu oat beta-glucan pa5 gramu pazuva kunogona kuvandudza metabolic control, kusanganisira mazinga eshuga yeropa, muvanhu vane chirwere cheshuga chechipiri.
General Immune Support:Nepo madosi chaiwo erutsigiro rwekudzivirira muviri asina kunyatsotsanangurwa, mamwe masosi anoratidza kuti dosi kubva pa250-500 milligrams kamwe chete zuva nezuva kweanosvika mavhiki gumi nemaviri ave achishandiswa beta-glucan inotorwa mbiriso.
Kurapa uye Kudzivirira kenza:Beta-glucans vakaratidza kugona mukurapa kenza nekudzivirira, asi madosi uye maprotocol ekurapa anogona kusiyanisa zvakanyanya uye anowanzo kutemerwa pane imwe nyaya-ne-kesi mumakiriniki marongero.
General Zvinotarisirwa:Paunenge uchitora beta-glucan supplements, zvakakosha kuti utange nedosi yakaderera uye zvishoma nezvishoma uchiwedzera kuti ubvumire muviri wako kugadzirisa. Kamura muyero wezuva nezuva pakudya kuti uderedze kusagadzikana kwemudumbu, senge kuputika uye gasi, izvo zvinogona kuitika nekuwedzera fiber kudya.
Izvo zvakakosha kubvunzana nemupi wehutano usati watanga chero nyowani yekuwedzera regimen, kusanganisira beta-glucan, kuve nechokwadi chekuti chekuwedzera uye dosi rakakodzera kune zvaunoda iwe pachako uye usadyidzana nechero mishonga yaungave uchitora. Pamusoro pezvo, tsvaga yechitatu-bato yakaedzwa zvigadzirwa kuti ive nechokwadi chemhando uye kuchena.

IV. Pane zvingangoitika here kana kusangana nemimwe mishonga kana ma supplements?

Beta-glucan imhando yefiber yakanyungudika yakadzidzwa kuitira hutano hwayo hunobatsira, kunyanya munzvimbo dzehutano hwemoyo, tsigiro yekudzivirira muviri, uye chirwere cheshuga. Nekudaro, sekunge paine chero chekuwedzera, zvakakosha kuti uzive nezvezvingangoita mhedzisiro uye kudyidzana nemimwe mishonga kana kuwedzera.

Zvingangoitika Zvikonzero
Kunyange zvazvo beta-glucan inowanzoonekwa yakachengeteka kana yakatorwa nemuromo, vamwe vanhu vanogona kusangana nemakumbo emudumbu, kusanganisira kuputika, gasi, uye manyoka, kunyanya kana vasina kujaira kudya kwepamusoro-fiber. Izvi zviratidzo zvinowanzopfava uye zvinogona kudzikiswa nekutanga nedosi yakaderera uye zvishoma nezvishoma kuwedzera iyo, pamwe nekutora iyo yekuwedzera nekudya.

Kudyidzana neMishonga
Mishonga Inodzivirira Dziviriro: Beta-glucan inogona kukurudzira immune system, saka panogona kunge paine kupindirana kuri pakati nepakati nemishonga inodzvinyirira immune system, senge iyo inoshandiswa kudzivirira kurambwa kwenhengo. Kubatanidza beta-glucan nemishonga iyi inogona kuderedza kushanda kwayo.
Mishonga Yekudzvanya Kweropa: Beta-glucan inogona kuve neropa-kudzvanya-kudzikisa mhedzisiro, saka kuitora nemishonga yekukwira kweropa kunogona kukonzera kuderera kweropa zvakanyanya. Zvakakosha kutarisisa blood pressure kana uchitora zvese.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Pane ngozi yekufungidzira yekukuvara kwematumbo apo beta-glucan inosanganiswa neNSAID dzakawanda, kusanganisira aspirin. Izvi zvinobva pane zvidzidzo mumakonzo, uye kukosha kwekiriniki muvanhu hakuna kujeka.

Zvekungwaririra
Kubata uye Kuyamwisa: Hapana ruzivo rwakakwana rwakakwana rwekuziva kana beta-glucan yakachengeteka kushandisa kana uine pamuviri kana kuyamwisa. Zvakanakisisa kudzivisa kushandiswa mumamiriro ezvinhu aya kusvikira mamwe mashoko awanikwa.
Allergy: Kana uine allergies kune mbiriso, mold, kana fungi, ungangoda kudzivirira mbiriso-inotorwa beta-glucan supplements.