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ʻO Psyllium (Plantago ovata) kahi fiber soluble i hana ʻia mai nā ʻili o nā hua psyllium. ʻIke ʻia kēia mea kanu lāʻau lapaʻau ma India, akā ulu pū ʻia nō ia ma ʻAmelika, ʻAmelika Hema a me nā ʻāina ʻEulopa. ʻO Psyllium, ʻo Ispaghula hoʻi ka inoa maʻamau i hoʻohana ʻia no nā lālā he nui o ka genus mea kanu 'Plantago' [1] .
I India, ʻike nui ʻia ka psyllium ʻo isabgol ka mea i ʻike nui ʻia ma ke ʻano he laxative kūlohelohe. Eia nō naʻe, hoʻohana ʻia ia no ka hoʻohaʻahaʻa ʻana i ke kolesterol kiʻekiʻe, e kōkua ana i ka pohō kaumaha a me ka mālama ʻana i ka maʻi kō [elua] , [3] .
ʻO ka waiwai kūpono o Psyllium Husk
100 g o nā husksy psyllium holoʻokoʻa i piha i ka 350 kcal ikehu a loaʻa pū kekahi:
• 80 g kālika
• 70 g ka huina nui o nā meaʻai
• 60 g puluniu i hoʻoheheʻe ʻia
• 10 g puluniu insoluble
pehea e pale ai i ka lauoho hina
• 200 mg calcium
• 18 mg hao
• 100 mg sodium
Nā pono olakino o Psyllium Husk (Isabgol)
1. Hoʻoiho i ka paʻa paʻa
ʻO ka Constipation kahi pilikia olakino maʻamau a he nui ka poʻe e ʻai i ka husksy psyllium e kōkua ai i ka hōʻoluʻolu mai ka paʻa ʻana i ka maʻi. ʻO kēia no ka mea he psyllium kahi nui e hana ana i ka laxative, ʻo ia hoʻi ke omo ia i ka wai i loko o kou ʻōpū a pehu, no laila e hoʻonāwaliwali nei i ka pahu a maʻalahi hoʻi e hele [4] .
2. Hiki ke kōkua i ka pohō kaumaha
ʻOiai ʻo ka hussy psyllium kahi fiber hiki ke hoʻoheheʻe ʻia, hoʻolaha ia i ka manaʻo o ka piha a kōkua i ka mālama ʻana i ka makemake, a laila e hopena ana i ka pohō kaumaha. Inā ʻoe e hoʻāʻo nei e lilo i kaupaona a kāohi i kāu ʻai nui ʻana, e hoʻopau i ka husksy psyllium ma mua koke a me kahi pāʻina. Eia nō naʻe, pono e nīnau aku i kāu kauka a nīnau e pili ana i ka hoʻohana ʻana i ka psyllium e lilo ai ka paona.
3. Paipai i ke olakino puʻuwai
Hiki ke kōkua i ka hoʻohui ʻana i ka fiber soluble i kāu papaʻai i ka hoʻohaʻahaʻa ʻana i kāu kolamu maikaʻi ʻole a me ka hoʻonui ʻana i ka kolesterol maikaʻi. Ua hōʻike ʻia nā noiʻi e hiki i ka psyllium husk supplementation ke hōʻemi i ka makaʻu o ka maʻi puʻuwai [5] .
Wahi a kahi noiʻi i paʻi ʻia i loko o ka European Journal of Clinical Nutr, loaʻa i ka husksy psyllium ka hiki ke hoʻohaʻahaʻa i ka huina a me nā maikaʻi ʻole o ke kolukolepa ma nā maʻi diabetic type 2. [6] .
4. Mālama i ka palahī
Ua hōʻike ʻia nā noiʻi noiʻi ua hiki i ka psyllium husk ke kōkua i ka hoʻokuʻu ʻana i ka maʻi pākī a me ka normalize o nā ʻōpū. Ua hōʻike ʻia kahi noiʻi i ka maikaʻi o ka husk psyllium i ka hōʻemi ʻana i ka maʻi diarrhea i nā mea maʻi me ka maʻi hanu huhū [7] .
5. Hoʻokele i ka maʻi kō
Hiki i ka husksy psyllium ke kōkua i ka mālama ʻana i nā pae kō kō i ke olakino ma nā maʻi diabetes 2. Ua hōʻike ʻia nā noiʻi i ka poʻe me ka maʻi diabetes type 2 e ʻai ana i ka husksy psyllium i kēlā me kēia lā i hoʻomaikaʻi i nā pae kō kō [8] , [9] .
nā ʻeke maka maoli no nā pimples
6. Hoʻonui i ke olakino digestive
ʻO ka psyllium husk kahi prebiotic kahi mea pono no ka ulu ʻana o nā bacteria maikaʻi i ka ʻōpū. ʻO ke kū ʻana o nā koʻohune olakino i loko o ka ʻōpū e kākoʻo i ka hana pale, hoʻemi i ka mumū a kōkua i kou kino e hoʻowali i ka meaʻai.
7. Hoʻonui i nā hōʻailona IBS
ʻO ka maʻi huhū huhū (IBS) kahi maʻi gastrointestinal maʻi mau. Ua hōʻike ʻia kahi noiʻi i hiki i ka psyllium husk ke kōkua i ka hoʻomaikaʻi ʻana i nā ʻōuli o IBS, kahi e hoʻopili ai i ka ʻeha o ka ʻōpū, ka ʻōpū o ka ʻōpū a me ke kinoea. [10] .
Nā ʻaoʻao ʻaoʻao o Psyllium Husk
ʻOi aku ka palekana o ka ʻai ʻana o ka husksy psyllium, akā naʻe, he kumu ia no nā hopena ʻē aʻe inā lawe ʻoe i ka mea i ʻōlelo ʻia no kēlā me kēia lā. ʻO kekahi o nā hopena ʻē aʻe e ʻeha ai ka ʻōpū a me ka cramp, diarrhea, gas, nasusea a me ka luaʻi a me ka neʻe pinepine ʻana o ka ʻōpū. [umikumākahi] .
Nā Hana o Psyllium Husk
Hele mai ka psyllium husk i nā ʻano he nui: ka pauka, ka capsule, nā granula a me ka wai. ʻO ka lāʻau i koi ʻia o ka husksy psyllium no ka maʻi hanu huhū ʻo 20 g i kēlā me kēia lā [12] .
pehea e wehe mau ai i nā pimples
Ua hōʻike ʻia kahi noiʻi ʻē aʻe e palekana ana i ka lawe ʻana i 5 mau huna husk psyllium i kēlā me kēia lā no ka poʻe me ka maʻi diabetes type 2 [13] .
Kaha: E nīnau i kāu kauka ma mua o kou lawe ʻana i ka husksy psyllium e like me ka loli o ka mahele lāʻau i kēlā me kēia kanaka a nīnau pū i kāu kauka pehea e ʻai ai ia e loaʻa ai ka hapa nui o nā keu.
Hōʻike kiʻi: www.cookinglight.com
Hoʻopau...
ʻOiai ʻike ʻia ka husksy psyllium he nui nā pono olakino, ʻaʻole pono e hoʻopau wale ʻia. E hoʻopau ʻia ia ma kahi o kahi papaʻai olakino a momona. A nīnau aku i kāu kauka ma mua o kou hoʻopau ʻana i ka husksy psyllium i kēlā me kēia ʻano.