Labarai - Menene Fa'idodin Shan Beta-Glucan?

I. Gabatarwa

A cikin duniyar abubuwan abinci da abinci na aiki, beta-glucan ya fito a matsayin sinadari mai tauraro, yana yin alƙawarin fa'idodin kiwon lafiya da yawa. Amma menene ainihin beta-glucan, kuma ta yaya zai iya tallafawa jin daɗin ku? Bari mu nutse cikin kimiyyar da ke bayan wannan fili mai ban sha'awa kuma mu bincika fa'idodinsa.

Menene Beta-Glucan?

Beta-glucanwani nau'i ne na fiber mai narkewa da ake samu a bangon tantanin halitta na wasu nau'ikan fungi, ƙwayoyin cuta, yisti, da wasu tsire-tsire kamar hatsi da sha'ir. Yana da hadaddun carbohydrate wanda jikinmu baya narkewa kamar sauran sikari, wanda ke nufin ya ratsa ciki da karamin hanji ba tare da narke ba, ya kai ga babban hanji inda kwayoyin cuta masu amfani za su iya samu.

II. Fa'idodin Lafiya na Beta-Glucan

1. Lafiyar Zuciya

Ɗaya daga cikin mafi kyawun fa'idodin beta-glucan shine ikonsa na taimakawa rage matakan cholesterol. Babban matakan LDL (mummunan) cholesterol na iya haifar da haɓakar plaque a cikin arteries, yana ƙara haɗarin cututtukan zuciya. Beta-glucan yana ɗaure ga bile acid a cikin sashin narkewar abinci, wanda daga nan ake fitar da su daga jiki. Wannan tsari yana rage ma'ajiyar cholesterol na hanta, yana sa ta ƙara ɗaukar LDL cholesterol daga cikin jini, don haka rage ƙwayar cholesterol gaba ɗaya.

2. Gudanar da Sugar Jini

Ga mutanen da ke da ciwon sukari ko waɗanda ke neman sarrafa matakan sukari na jini, beta-glucan na iya zama ƙari mai mahimmanci ga abincin su. Fiber mai narkewa yana rage shayar da sukari, wanda ke haifar da karuwa a hankali a matakan sukari na jini bayan cin abinci. Wannan na iya taimakawa hana spikes da hadarurruka da za su iya zama gama gari tare da abinci mai yawan sukari.

3. Tallafin Tsarin rigakafi

Beta-glucan an san yana da tasirin immunomodulatory, ma'ana yana iya taimakawa wajen daidaita tsarin rigakafi. Yana yin haka ta hanyar kunna wasu fararen ƙwayoyin jini, waɗanda ke taka muhimmiyar rawa wajen yaƙi da cututtuka da cututtuka.

4. Lafiyar Gut

A matsayin prebiotic, beta-glucan yana ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ku, yana haɓaka daidaitaccen ma'auni na microbiota. Gut mai lafiya yana da alaƙa da ingantacciyar narkewa, ingantaccen narkewar abinci, har ma da tsarin rigakafi mai ƙarfi.

5. Gudanar da nauyi

Babban abun ciki na fiber na beta-glucan na iya taimakawa tare da sarrafa nauyi ta hanyar haɓaka jin daɗi. Wannan zai iya haifar da rage yawan adadin kuzari da kuma tallafawa ƙoƙarin asarar nauyi lokacin da aka haɗa shi tare da daidaitaccen abinci da motsa jiki na yau da kullum.

III. Yadda ake Haɗa Beta-Glucan cikin Abincinku

Haɗa beta-glucan a cikin abincin ku yana da sauƙi. Ana iya samuwa a cikin dukan hatsi kamar hatsi da sha'ir, da kuma a cikin kari. Ga 'yan shawarwari:
Oatmeal:Kwano na oatmeal don karin kumallo hanya ce mai sauƙi don fara ranarku tare da beta-glucan.
Sha'ir:Yi amfani da sha'ir a cikin miya, stews, ko azaman gefen tasa don ƙara yawan ci na fiber.
Kari:Idan kun fi so, zaku iya ɗaukar beta-glucan a cikin kari, kamar cire foda daga namomin kaza. Nemo samfuran da ke da babban abun ciki na beta-glucan kuma bi shawarar da aka ba da shawarar.

Menene shawarar allurai don ƙarin beta-glucan?

Anan akwai wasu shawarwarin allurai da la'akari don shan abubuwan kariyar beta-glucan dangane da bayanai daga tushe daban-daban:

Don rage Cholesterol:FDA ta ba da shawarar cewa shan gram 3 na beta-glucan yau da kullun daga hatsi ko sha'ir, tare da rage cin abinci mai ƙima, na iya taimakawa rage haɗarin cututtukan zuciya. Wasu nazarin sunyi amfani da allurai na kimanin gram 6 kowace rana don makonni hudu don rage yawan matakan LDL cholesterol.
Don Gudanar da Ciwon sukari:Bincike ya nuna cewa shan oat beta-glucan na dogon lokaci a gram 5 a kowace rana na iya inganta sarrafa tsarin rayuwa, gami da matakan sukari na jini, a cikin mutane masu ciwon sukari na 2.
Gabaɗaya Tallafin Immune:Duk da yake ba a fayyace ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun kayan tallafi na rigakafi ba, wasu majiyoyi sun nuna cewa an yi amfani da allurai daga 250-500 milligrams sau ɗaya kowace rana har zuwa makonni 12 don beta-glucan da aka samu daga yisti.
Magani da Rigakafin Ciwon daji:Beta-glucans sun nuna yuwuwar a cikin maganin cutar kansa da rigakafin, amma allurai da ka'idojin jiyya na iya bambanta sosai kuma galibi ana ƙaddara su bisa ga kowane hali a cikin saitunan asibiti.
Gabaɗaya La'akari:Lokacin shan abubuwan da ake amfani da su na beta-glucan, yana da mahimmanci a fara da ƙananan kashi kuma a hankali ƙara shi don ba da damar jikin ku ya daidaita. Raba adadin yau da kullun a cikin abinci don rage rashin jin daɗi na ciki, kamar kumburi da iskar gas, wanda zai iya faruwa tare da ƙara yawan fiber.
Yana da mahimmanci a tuntuɓi mai bada sabis na kiwon lafiya kafin fara kowane sabon tsarin kariyar, gami da beta-glucan, don tabbatar da cewa kari da sashi sun dace da buƙatun ku kuma kada ku yi hulɗa tare da kowane magunguna da kuke sha. Bugu da ƙari, nemi samfuran da aka gwada na ɓangare na uku don tabbatar da inganci da tsabta.

IV. Shin akwai yiwuwar illa ko hulɗa tare da wasu magunguna ko kari?

Beta-glucan wani nau'i ne na fiber mai narkewa wanda aka yi nazari don yuwuwar amfanin lafiyarsa, musamman a fannin lafiyar zuciya, tallafin rigakafi, da sarrafa ciwon sukari. Duk da haka, kamar yadda yake tare da kowane kari, yana da mahimmanci don sanin yiwuwar illa da hulɗa tare da wasu magunguna ko kari.

Tasirin Side mai yiwuwa
Duk da yake ana ɗaukar beta-glucan gabaɗaya lafiya lokacin ɗaukar baki, wasu mutane na iya fuskantar bacin gastrointestinal, gami da kumburi, gas, da gudawa, musamman idan ba a yi amfani da su zuwa abinci mai fiber mai yawa ba. Wadannan alamun suna da sauƙi kuma ana iya rage su ta farawa da ƙananan kashi kuma a hankali ƙara shi, da kuma ta hanyar shan kari tare da abinci.

Ma'amala da Magunguna
Magunguna masu hana rigakafi: Beta-glucan na iya motsa tsarin garkuwar jiki, don haka ana iya samun matsakaicin hulɗa tare da magungunan da ke danne tsarin rigakafi, kamar waɗanda ake amfani da su don hana ƙin dasawa gabobin jiki. Haɗa beta-glucan tare da waɗannan magunguna na iya rage tasirin su.
Magungunan Hawan Jini: Beta-glucan na iya samun tasirin rage hawan jini, don haka shan shi tare da magunguna don hawan jini na iya haifar da hawan jini da yawa. Yana da mahimmanci a kula da hawan jini sosai idan kuna shan duka biyun.
Magungunan Anti-Inflammatory marasa amfani (NSAIDs): Akwai haɗarin ka'idar lalacewar hanji lokacin da aka haɗa beta-glucan tare da yawancin NSAIDs, gami da aspirin. Wannan ya dogara ne akan binciken a cikin mice, kuma mahimmancin asibiti a cikin mutane ba a bayyana ba.

Matakan kariya
Ciki da shayarwa: Babu isassun ingantaccen bayani don sanin ko beta-glucan yana da lafiya don amfani lokacin ciki ko shayarwa. Yana da kyau a guji amfani a waɗannan yanayi har sai an sami ƙarin bayani.
Allergy: Idan kana da rashin lafiyar yisti, mold, ko fungi, za ka iya so ka guje wa abubuwan da aka samu na beta-glucan yisti.