Nhau - Ndezvipi Zvakanakira Kutora Beta-Glucan?

I. Nhanganyaya

Munyika yezvekudya zvinovaka muviri uye zvekudya zvinoshanda, beta-glucan yave chinhu chinonyanya kukosha, ichivimbisa mabhenefiti akasiyana-siyana ehutano. Asi chii chaizvo chinonzi beta-glucan, uye ingabatsira sei hutano hwako? Ngationgororei sainzi iri shure kwechinhu ichi chinonakidza toongorora mabhenefiti acho anogona kuitika.

Chii chinonzi Beta-Glucan?

Beta-glucanimhando yefiber inonyungudika inowanikwa mumadziro emasero emhando dzakasiyana dzefungi, mabhakitiriya, mbiriso, nezvimwe zvirimwa zvakaita se oats nebhari. Icarbohydrate yakaoma isingagayiwe nemuviri wedu semamwe mashuga, zvinoreva kuti inopfuura nemudumbu nemuura hudiki isina kumedzwa, ichisvika muura hukuru uko inogona kuviriswa nemabhakitiriya anobatsira.

II. Mabhenefiti ehutano eBeta-Glucan

1. Hutano hweMwoyo

Chimwe chezvakanakira zvakadzidzwa zvakanyanya zve beta-glucan kugona kwayo kubatsira kuderedza cholesterol. Kuwanda kweLDL cholesterol (yakaipa) kunogona kukonzera plaque mutsinga, zvichiwedzera njodzi yechirwere chemwoyo. Beta-glucan inosunga kune bile acids mudumbu, iyo inozoburitswa mumuviri. Maitiro aya anoderedza cholesterol muzviropa, zvichiita kuti chitore cholesterol yakawanda yeLDL kubva muropa, nokudaro ichideredza cholesterol yese.

2. Kutarisira Shuga muRopa

Kune vanhu vane chirwere cheshuga kana avo vanoda kudzora huwandu hweshuga muropa, beta-glucan inogona kuva chinhu chinokosha pakudya kwavo. Faibha inonyunguduka inoderedza kunwa kweshuga, zvichiita kuti huwandu hweshuga muropa huwedzere zvishoma nezvishoma mushure mekudya. Izvi zvinogona kubatsira kudzivirira kukwira nekudonha kunogona kuitika muzvikafu zvine shuga yakawanda.

3. Rutsigiro rweMadziviriro Emuviri

Beta-glucan inozivikanwa nekubatsira immune system kugadzirisa muviri, zvichireva kuti inogona kubatsira kudzora masoja emuviri. Izvi zvinoita nekumutsa mamwe masero machena eropa, ayo anoita basa rakakosha mukurwisa hutachiona nezvirwere.

4. Hutano hweMatumbu

Semushonga we prebiotic, beta-glucan inopa mabhakitiriya akanaka ari mudumbu mako, zvichikurudzira kuenzana kwakanaka kwe microbiota yedumbu. Utumbo hune hutano hunobatanidzwa nekugaya zviri nani, kunatsiridza kunwa kwezvinovaka muviri, uye kunyange immune system yakasimba.

5. Kutarisira Huremu

Kuwanda kwefiber mu beta-glucan kunogona kubatsira mukuderedza uremu nekukurudzira kunzwa kuguta. Izvi zvinogona kukonzera kudzikira kwekudya kwemacalorie uye kutsigira kuedza kuderedza uremu kana zvikasanganiswa nekudya zvine mwero uye kurovedza muviri nguva dzose.

III. Maitiro Ekuisa Beta-Glucan Mukudya Kwako

Kuisa beta-glucan mukudya kwako kuri nyore. Inogona kuwanikwa muzviyo zvakaita se oats ne bhari, pamwe chete nezvinovaka muviri. Heano mamwe mazano:
Upfu hweoatmeal:Kudya oatmeal mangwanani inzira iri nyore yekutanga zuva rako ne beta-glucan.
Bhari:Shandisa bhari mumasobho, stew, kana sedhishi repadivi kuti uwedzere kudya kwako fiber.
Zvekuwedzera:Kana uchida, unogona kutora beta-glucan muchimiro chekuwedzera, senge upfu hwekubvisa kubva muhowa. Tsvaga zvigadzirwa zvine huwandu hwakawanda hwe beta-glucan uye tevera chiyero chinokurudzirwa.

Ndezvipi zviyero zvinokurudzirwa zve beta-glucan supplements?

Heano mamwe madosi anokurudzirwa uye zvinhu zvinofanirwa kufungwa nezvazvo pakutora beta-glucan supplements zvichibva paruzivo rwunobva kwakasiyana-siyana:

Kuderedza Cholesterol:FDA inoratidza kuti kudya magiramu matatu e beta-glucan kubva mu oats kana bhari zuva nezuva, pamwe chete nekudya kusina mafuta akawanda, kunogona kubatsira kuderedza njodzi yechirwere chemwoyo. Dzimwe ongororo dzakashandisa madosi angangoita magiramu matanhatu pazuva kwemavhiki mana kuderedza zvakanyanya huwandu hweLDL cholesterol.
Kurapa Chirwere Cheshuga:Ongororo inoratidza kuti kudya oat beta-glucan kwenguva refu pa5 gramu pazuva kunogona kuvandudza kudzora mashandiro emuviri, kusanganisira huwandu hweshuga muropa, muvanhu vane chirwere cheshuga cherudzi rwechipiri.
Rutsigiro rweMadziviriro Emuviri:Kunyange zvazvo mishonga chaiyo yekutsigira immune system isina kunyatsotsanangurwa, mamwe masosi anoratidza kuti mishonga inotangira pa250–500 milligrams kamwe chete pazuva kwemavhiki anosvika gumi nemaviri yakashandiswa pakurapa beta-glucan inobva mumbiriso.
Kurapa nekudzivirira kenza:MaBeta-glucans akaratidza kugona mukurapa nekudzivirira kenza, asi huwandu hwemishonga nemaitiro ekurapa zvinogona kusiyana zvakanyanya uye zvinowanzo sarudzwa zvichienderana nemamiriro ezvinhu muzvipatara.
Zvinhu Zvakajairika Zvinofanira Kufungwa Nazvo:Paunenge uchitora mishonga yekuwedzera beta-glucan, zvakakosha kutanga nedosi shoma woiwedzera zvishoma nezvishoma kuti muviri wako ugone kugadzirisa. Govanisa dosi yezuva nezuva pakati pezvekudya kuti uderedze kusagadzikana kwemudumbu, zvakaita sekuzvimba uye gasi, izvo zvinogona kuitika nekuwedzera kudya fiber.
Zvakakosha kubvunza chiremba usati watanga chero mushonga mutsva wekuwedzera, kusanganisira beta-glucan, kuti uve nechokwadi chekuti mushonga wacho nechiyero chakakodzera zvaunoda uye hazvisanganisire chero mishonga yauri kutora. Pamusoro pezvo, tsvaga zvigadzirwa zvakaedzwa nevamwe kuti uve nechokwadi chekuti zvine mhando uye zvakachena.

IV. Pane mimwe migumisiro yakaipa here kana kuti kusangana kwayo nemimwe mishonga kana zvimwe zvinowedzera?

Beta-glucan rudzi rwefiber inonyungudika yakaongororwa nekuda kwekubatsira kwayo pahutano, kunyanya munzvimbo dzehutano hwemwoyo, rutsigiro rwemuviri, uye kurapwa kwechirwere cheshuga. Zvisinei, sezvinoitwa chero chimwe chinhu chinowedzerwa, zvakakosha kuziva nezvemigumisiro inogona kuitika uye kusangana kwayo nemimwe mishonga kana zvimwe zvinowedzerwa.

Migumisiro Inogona Kuitika
Kunyange hazvo beta-glucan ichiwanzoonekwa seyakachengeteka kana ikanwiwa nemuromo, vamwe vanhu vanogona kusangana nematambudziko emudumbu, kusanganisira kuzvimba, gasi, uye manyoka, kunyanya kana vasina kujaira kudya zvine fiber yakawanda. Zviratidzo izvi zvinowanzova zvishoma uye zvinogona kuderedzwa nekutanga nedosi shoma woiwedzera zvishoma nezvishoma, pamwe nekutora mushonga uyu panguva yekudya.

Kudyidzana Nemishonga
Mishonga Inoderedza Masoja Emuviri: Beta-glucan inogona kukurudzira masoja emuviri, saka panogona kunge paine kudyidzana kuri pakati nepakati nemishonga inodzvinyirira masoja emuviri, senge iyo inoshandiswa kudzivirira kurambwa kwenhengo dzemuviri. Kusanganisa beta-glucan nemishonga iyi kunogona kuderedza kushanda kwayo.
Mishonga yeBP: Beta-glucan inogona kuderedza BP, saka kuitora pamwe chete nemishonga yeBP inogona kukonzera kuti BP ive yakaderera zvakanyanya. Zvakakosha kunyatsoongorora BP kana uri kutora yese.
Mishonga Isingashandisi Steroidal Anti-Inflammatory (NSAIDs): Pane njodzi yekufungidzira yekukuvara kwemudumbu kana beta-glucan ikasanganiswa nemishonga yakawanda yeNSAID, kusanganisira aspirin. Izvi zvakavakirwa paongororo dzakaitwa mumakonzo, uye kukosha kwekiriniki muvanhu hakuna kujeka.

Zvekungwaririra
Kubata Pamuviri uye Kuyamwisa: Hapana ruzivo rwakakwana rwekuziva kana beta-glucan yakachengeteka kushandisa panguva yekuzvitakura kana kuyamwisa. Zvakanaka kusashandisa mumamiriro ezvinhu akadai kusvika pave neruzivo rwakawanda.
Kurwara: Kana uine allergies nekuda kwembiriso, chakuvhuvhu, kana fungus, ungangoda kudzivirira mishonga yekuwedzera ye beta-glucan inobva kune mbiriso.