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Psyllium (Plantago ovata) ke fiber e qhibilihang e entsoeng ka makhapetla a peo ea psyllium. Semela sena sa moriana se fumaneha hangata India, empa se boetse se holisoa khoebong linaheng tsa Amerika, Asia Boroa le Europe. Psyllium, eo hape e tsejoang e le Ispaghula ke lebitso le tloaelehileng le sebelisetsoang litho tse ngata tsa semela sa semela sa 'Plantago' [1] .
India, psyllium e tsejoa e le isabgol e tsejoang ka ho fetisisa e le laxative ea tlhaho. Leha ho le joalo, e boetse e sebelisetsoa ho theola k'holeseterole e phahameng, ho thusa ho theola boima ba 'mele le ho laola lefu la tsoekere [pedi] , [3] .
Boleng ba phepo e nepahetseng ea Psyllium Husk
100 g ea makhapetla a psyllium a felletseng a na le matla a k50350 hape e na le:
• Li-carbohydrate tse 80 g
• 70 g kakaretso ea fiber
• 60 g fiber e qhibilihang
• 10 g fiber e sa keneleng metsi
• 200 mg khalsiamo
• 18 mg ea tšepe
• 100 mg ea sodium
Melemo ea bophelo bo botle ba Psyllium Husk (Isabgol)
1. E kokobetsa lesokolla
Ho sokela ke taba e tloaelehileng ea bophelo bo botle 'me batho ba bangata ba sebelisa likhoele tsa psyllium ho thusa ho tlisa phomolo ho ts'oaetso. Lebaka ke hore psyllium ke laxative e etsang bongata, ho bolelang hore e monya metsi ka maleng a hao mme ea ruruha, ka tsela eo e nolofatsa setulo mme e nolofalletse ho feta [4] .
2. E ka thusa ho theola boima ba 'mele
Kaha makhapetla a psyllium ke fiber e qhibilihang, e khothaletsa maikutlo a botlalo mme e thusa ho laola takatso ea lijo, ka hona e baka tahlehelo ea boima. Haeba u leka ho theola boima ba 'mele le ho laola ho ja ho tlōla, ja 'psyllium husk' nakoana pele kapa ka lijo. Leha ho le joalo, ho kgothaletswa hore o buisane le ngaka ya hao mme o botse ka hore na o ka sebedisa psyllium jwang ho theola boima ba mmele.
3. E khothalletsa bophelo bo botle ba pelo
Ho eketsa fiber e qhibilihang lijong tsa hau ho ka thusa ho theola k'holeseterole e mpe le ho eketsa k'holeseterole e ntle. Boithuto bo bontšitse hore psyllium husk supplementation e ka fokotsa kotsi ea lefu la pelo [5] .
Ho ea ka phuputso e phatlalalitsoeng ho European Journal of Clinical Nutrition, psyllium husk e na le bokhoni bo matla ba ho theola k'holeseterole e felletseng le e mpe ho bakuli ba lefu la tsoekere ba mofuta oa 2. [6] .
4. O phekola letshollo
Boithuto ba lipatlisiso bo bonts'itse hore makhapetla a psyllium a ka thusa ho kokobetsa letšollo le ho tsitsisa tsamaiso ea mala. Phuputso e bontšitse hore likhoele tsa psyllium li ne li sebetsa hantle ho fokotsa letshollo ho bakuli ba nang le lefu la mala [7] .
5. Ho laola lefu la tsoekere
Khoele ea Psyllium e ka thusa ho boloka maemo a tsoekere ea mali a phetseng hantle mofuteng oa 2 oa lefu la tsoekere. Boithuto bo bontšitse hore batho ba nang le lefu la tsoekere la mofuta oa 2 ba jang likhoele tsa psyllium letsatsi le letsatsi ba ntlafalitse maemo a tsoekere maling [8] , [9] .
6. E ntlafatsa bophelo ba tšilo ea lijo
Khoele ea Psyllium ke prebiotic e leng molemo molemong oa kholo ea libaktheria tse phetseng hantle ka maleng. Boteng ba libaktheria tse phetseng hantle ka mpeng bo ts'ehetsa boits'ireletso ba mmele, bo fokotsa ho ruruha ebile bo thusa 'mele oa hau ho sila lijo.
7. E ntlafatsa matšoao a IBS
Irritable bowel syndrome (IBS) ke lefu le sa foleng la masapo. Phuputso e bonts'itse hore makhapetla a psyllium a ka thusa ho ntlafatsa matšoao a IBS, a kenyeletsang ho fokotsa bohloko ba mpeng, ho ruruha ka mpeng le khase [10] .
Litla-morao tsa Psyllium Husk
Ts'ebeliso ea likhoele tsa psyllium ka kakaretso e bolokehile, leha ho le joalo, e ka baka litla-morao tse itseng haeba o nka ho feta chelete e khothaletsoang ka letsatsi. Tse ling tsa litla-morao tse ka bang teng ke bohloko ba mpeng le cramps, letshollo, khase, ho nyekeloa le pelo le ho hlatsa le ho its'olla mala khafetsa. [leshome le motso o mong] .
Tekanyo ea Psyllium Husk
Khoele ea Psyllium e tla ka mefuta e mengata: phofo, komiki, likotlo le mokelikeli. Tekanyo e khothalletsoang ea 'psyllium husk' ea lefu la bohale bo haelloang ke 20 g ka letsatsi [12] .
Phuputso e 'ngoe e bontšitse hore ho nka ligrama tse 5 tsa letlalo la psyllium ka letsatsi bakeng sa batho ba nang le mofuta oa 2 oa lefu la tsoekere ho bolokehile [13] .
Hlokomela: Ikopanye le ngaka ea hau pele u nka makhapetla a psyllium kaha litekanyetso li ka fapana ho batho ba fapaneng mme hape u botse ngaka ea hau hore na a ka e sebelisa joang ho fumana melemo e mengata.
Setšoantšo sa Ref: www.cookinglight.com
Ho phethela ...
Leha husk ea psyllium e tsejoa hore e na le melemo e mengata ea bophelo bo botle, ha ea lokela ho jeoa e le mong. E lokela ho jeoa hammoho le lijo tse matlafatsang le tse matlafatsang. 'Me u botse ngaka ea hau pele u sebelisa mofuta oa psyllium ka mofuta ofe kapa ofe.
