Fa'idodi 7 na ban mamaki na Psyllium Husk (Isabgol) Ya Kamata Ku Sansu

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Psyllium (Plantago ovata) fiber ne mai narkewa wanda aka yi shi daga kugunan ƙwayoyin psyllium. Ana samun wannan tsire-tsire mai magani a Indiya, amma kuma ana kasuwanci da shi a ƙasashen Amurka, Asiya ta Kudu da Turai. Psyllium, wanda aka fi sani da Ispaghula shine sunan gama gari wanda ake amfani da shi don yawancin membobin jinsin tsire-tsire 'Plantago' [1] .

A Indiya, ana kiran psyllium da yawa kamar isabgol wanda aka fi sani da laxative na halitta. Koyaya, ana amfani dashi don rage yawan cholesterol, taimakawa cikin raunin nauyi da kuma kula da ciwon sukari [biyu] , [3] .

Imar Abincin Abinci Na Psyllium Husk

100 g na dukkan nau'ikan kwalliyar psyllium suna dauke da makamashi mai nauyin 350 kcal kuma shima ya kunshi:

• 80 g carbohydrate

• 70 g duka fiber mai cin abinci

• 60 g fiber mai narkewa

• 10 g fiber mai narkewa

yadda ake sarrafa faduwar gashi a gida

• 200 mg na alli

• 18 mg baƙin ƙarfe

• 100 mg sodium

Amfanin Lafiya na Psyllium Husk (Isabgol)

1. Yana magance maƙarƙashiya

Maƙarƙashiya matsala ce ta yau da kullun game da lafiya kuma mutane da yawa suna cin psyllium husk don taimakawa kawo sauƙi daga maƙarƙashiya. Wannan saboda psyllium girma ne wanda yake samar da laxative, wanda ke nufin yana tsotse ruwa a cikin hanjin ku kuma yana kumbura, hakan yana tausasa kujeru da kuma saukaka wucewa [4] .

2. Zai iya taimakawa wajen rage nauyi

Kamar yadda psyllium husk shine fiber mai narkewa, yana inganta jin ƙoshi da kuma taimakawa sarrafa abinci, saboda haka yana haifar da raunin nauyi. Idan kuna ƙoƙari ku rasa nauyi da kuma kula da yawan cin ku, ku cinye psyllium husk jim kaɗan kafin ko tare da abinci. Koyaya, ana ba da shawara don tuntuɓar likitanku kuma kuyi tambaya game da yadda ake amfani da psyllium don rasa nauyi.

3. Yana inganta lafiyar zuciya

Fiberara fiber mai narkewa a cikin abincinka na iya taimaka wajan rage mummunan cholesterol ɗinka da haɓaka haɓakar mai kyau. Karatun ya nuna cewa karin sinadarin psyllium zai iya rage barazanar kamuwa da cututtukan zuciya [5] .

A cewar wani binciken da aka buga a cikin Jaridar Turai ta Clinical Nutrition, psyllium husk na da karfin da zai iya rage duka da kuma mummunar cholesterol a cikin masu cutar sikari ta 2 [6] .

4. Yana maganin gudawa

Nazarin bincike ya nuna cewa psyllium husk na iya taimakawa wajen taimakawa gudawa da daidaita motsin hanji. Wani bincike ya nuna cewa psyllium husk na da tasiri wajen rage gudawa a marasa lafiya da ke fama da ciwon hanji [7] .

5. Yana sarrafa ciwon suga

Psyllium husk na iya taimakawa wajen kiyaye matakan sikarin jini cikin nau'in masu ciwon sukari na 2. Nazarin ya nuna cewa mutanen da ke da ciwon sukari na 2 waɗanda ke cin psyllium husk a kullum sun inganta matakan sukarin jini [8] , [9] .

na halitta magunguna na ruwan hoda lebe

6. Yana inganta lafiyar narkewar abinci

Psyllium husk prebiotic ne wanda yake da amfani don haɓakar ƙwayoyin cuta masu kyau a cikin hanji. Kasancewar lafiyayyun kwayoyin cuta a ciki suna tallafawa aikin rigakafi, yana rage kumburi kuma yana taimakawa jikinka narkar da abinci.

7. Inganta alamun IBS

Ciwon hanji mai saurin ciwo (IBS) cuta ce mai saurin ciwan ciki. Wani bincike ya nuna cewa psyllium husk na iya taimakawa wajen inganta alamomin IBS, wanda ya hada da rage radadin ciki, kumburin ciki da gas [10] .

Tasirin Side Of Psyllium Husk

Amfani da psyllium husk gabaɗaya yana da aminci, duk da haka, yana iya haifar da wasu lahani idan kun ɗauki fiye da adadin da aka ba da shawarar kowace rana. Wasu daga cikin illolin da ake iya samu sune ciwon ciki da ciwon ciki, gudawa, gas, tashin zuciya da amai da yawan hanji [goma sha] .

Sashi na Psyllium Husk

Haƙƙin Psyllium ya zo cikin siffofi da yawa: foda, kwantena, ƙwaya da ruwa. Abun da aka ba da shawara na psyllium husk don ciwo na hanji shine 20 g kowace rana [12] .

lemon shayi yana da amfani wajen rage kiba

Wani binciken ya nuna cewa shan gram 5 na psyllium husk kowace rana ga mutanen da ke da ciwon sukari na 2 na da lafiya [13] .

Lura: Tuntuɓi likitan ku kafin ku ɗauki psyllium husk saboda sashi na iya bambanta a cikin mutane daban-daban kuma ku tambayi likitan ku yadda za ku ci shi don samun yawancin fa'idodin.

Hoton hoto: www.cookinglight.com

Kammalawa ...

Kodayake sanannen sanannen yana da fa'idodin kiwon lafiya da yawa, bai kamata a sha shi kadai ba. Ya kamata a cinye shi tare da lafiyayyen abinci mai gina jiki. Kuma tuntuɓi likitanku kafin ku cinye psyllium husk a kowane nau'i.