Kodi Guar Gum Ndi Yathanzi Kapena Yabwino? Chowonadi Chodabwitsa

Zamkati

• Kodi chingamu ndi chiyani?
• Zida zomwe zili ndi chingamu
• Itha kukhala ndi maubwino ena
• Kugaya chakudya
• Shuga wamagazi
• Cholesterol wamagazi
• Kusamalira kunenepa
• Mlingo waukulu ungakhale ndi zovuta
• Sizingakhale za aliyense
• Mfundo yofunika

Guamu chingamu ndi chowonjezera pa chakudya chomwe chimapezeka ponseponse pamagawo.

Ngakhale idalumikizidwa ndi maubwino angapo azaumoyo, idalumikizidwanso ndi zovuta zoyipa komanso yoletsedwa kuti igwiritsidwe ntchito muzinthu zina.

Nkhaniyi ikuyang'ana zabwino ndi zoyipa za chingamu kuti muwone ngati zili zoyipa kwa inu.

Kodi chingamu ndi chiyani?

Chotchedwa guaran, chingamu chimapangidwa kuchokera ku nyemba zotchedwa guar beans ().

Ndi mtundu wa polysaccharide, kapena unyolo wautali wa mamolekyulu ophatikizika, opangidwa ndi shuga awiri otchedwa mannose ndi galactose ().

Guamu chingamu chimagwiritsidwa ntchito pafupipafupi ngati chowonjezera pakudya pazakudya zambiri zosinthidwa ().

Ndiwothandiza makamaka pakupanga chakudya chifukwa chimasungunuka komanso chimatha kuyamwa madzi, ndikupanga gel yomwe imatha kukhwimitsa ndikumanga zinthu ().

Dipatimenti ya Food and Drug Administration (FDA) imawona kuti imadziwika kuti ndiyotetezeka kuti ingagwiritsidwe ntchito mochulukira muzakudya zosiyanasiyana (2).

Mavitamini enieni a chingamu amasiyana pakati pa opanga. Chingwe cha Guar nthawi zambiri chimakhala ndi zoperewera kwambiri ndipo chimakhala ndi zotumphukira zosungunuka. Zakudya zake zomanga thupi zimatha kuyambira 5-6% ().

Guamu chingamu ndi chowonjezera pa chakudya chomwe chimagwiritsidwa ntchito kuundana ndikumanga zakudya. Zili ndi fiber yambiri yosungunuka komanso mafuta ochepa.

Zida zomwe zili ndi chingamu

Guamu chingamu chimagwiritsidwa ntchito kwambiri m'makampani onse azakudya.

Zakudya zotsatirazi nthawi zambiri zimakhala (2):

• ayisi kirimu
• yogati
• kuvala saladi
• Katundu wophika wopanda gluteni
• miyala
• msuzi
• kefir
• chimanga cham'mawa
• timadziti ta masamba
• pudding
• msuzi
• tchizi

Kuphatikiza pa zakudya izi, chingamu cha guar chimapezeka mu zodzoladzola, mankhwala, nsalu, ndi zopangira mapepala ().

Gum chingamu imapezeka mu mkaka, zokometsera, ndi zinthu zophika. Amagwiritsidwanso ntchito ngati chowonjezera pazinthu zopanda chakudya.

Itha kukhala ndi maubwino ena

Chingwe cha Guar chimadziwika bwino chifukwa chokhoza kukhwimitsa ndikukhazikika pazakudya, koma zimaperekanso zabwino zathanzi.

Kafukufuku akuwonetsa kuti zitha kukhala zopindulitsa m'malo ochepa azaumoyo, kuphatikiza chimbudzi, shuga m'magazi komanso kuchuluka kwama cholesterol, komanso kukonza thupi.

Kugaya chakudya

Chifukwa chakuti chingamu chimakhala ndi fiber yambiri, imatha kuthandizira thanzi lanu.

Kafukufuku wina adapeza kuti zathandiza kuchepetsa kudzimbidwa poyenda mwachangu m'matumbo. Kugwiritsa ntchito chingamu pang'ono komwe kumapangidwanso ndi hydrolyzed kumalumikizidwanso ndi kusintha kwa kapangidwe kake ndi mayendedwe amatumbo ().

Kuphatikiza apo, itha kukhala ngati prebiotic polimbikitsa kukula kwa mabakiteriya abwino ndikuchepetsa kukula kwa mabakiteriya owopsa m'matumbo ().

Chifukwa cha kuthekera kwake kolimbikitsira thanzi m'mimba, zitha kuthandizanso kuthana ndi matenda am'mimba (IBS).

Phunziro limodzi la masabata asanu ndi limodzi lotsata anthu 68 omwe ali ndi IBS adapeza kuti chingamu chosungunuka pang'ono chimawongolera zizindikiritso za IBS. Kuphatikiza apo, mwa anthu ena, idachepetsa kuphulika kwinaku ikukulira pafupipafupi chopondapo ().

Shuga wamagazi

Kafukufuku akuwonetsa kuti chingamu chingachepetse shuga m'magazi.

Izi ndichifukwa choti ndi mtundu wa ulusi wosungunuka, womwe ungachedwetse kuyamwa kwa shuga ndikupangitsa kutsika kwa shuga m'magazi ().

Pakafukufuku wina, anthu omwe ali ndi matenda ashuga amapatsidwa guar chingamu kanayi patsiku kwa milungu 6. Inapeza kuti chingamu chingapangitse kuchepa kwakukulu kwa magazi m'magazi ndikutsika kwa 20% mu LDL (yoyipa) cholesterol ().

Kafukufuku wina adawonanso zomwezi, ndikuwonetsa kuti kudya chingamu kumathandizira kwambiri kuwongolera shuga m'magazi mwa anthu 11 omwe ali ndi matenda a shuga achiwiri ().

Cholesterol wamagazi

Mafinya osungunuka monga guar chingamu awonetsedwa kuti ali ndi zotsatira zotsitsa cholesterol.

CHIKWANGWANI chimamangirira ku bile acid mthupi lanu, ndikupangitsa kuti zisatuluke ndikuchepetsa kuchuluka kwa ma bile acid omwe akuyenda. Izi zimapangitsa kuti chiwindi chizigwiritsa ntchito cholesterol kupanga ma bile acid ambiri, zomwe zimapangitsa kuchepa kwa cholesterol ().

Kafukufuku wina anali ndi anthu 19 okhala ndi kunenepa kwambiri komanso matenda ashuga amatenga chowonjezera tsiku lililonse chokhala ndi magalamu 15 a chingamu. Adapeza kuti zidadzetsa kuchepa kwama cholesterol m'magazi, komanso kutsitsa LDL cholesterol, poyerekeza ndi placebo ().

Kafukufuku wazinyama adapeza zotsatira zofananira, kuwonetsa kuti makoswe omwe amadyetsa chingamu adachepetsa cholesterol m'magazi, kuphatikiza kuchuluka kwa HDL (wabwino) cholesterol ().

Kusamalira kunenepa

Kafukufuku wina apeza kuti chingamu chingathandize kuchepetsa thupi komanso kusachita chidwi ndi njala.

Mwambiri, CHIKWANGWANI chimadutsa mthupi osagaya ndipo chimatha kuthandizira kukhuta ndikuchepetsa njala ().

M'malo mwake, kafukufuku wina adawonetsa kuti kudya magalamu ena 14 a fiber tsiku lililonse kumatha kubweretsa kuchepa kwa 10% kwama calories omwe amadya ().

Chingamu chingakhale chothandiza kwambiri pochepetsa njala ndi kudya kalori.

Kuunikanso kumodzi kwamaphunziro atatu kunatsimikizira kuti chingamu cha guar chimakulitsa kukhuta ndikuchepetsa kuchuluka kwa ma calories omwe amadya posamwa tsiku lonse ().

Kafukufuku wina adayang'ana zovuta za guar chingamu pakuchepetsa kwa akazi. Adapeza kuti kudya magalamu 15 a chingamu patsiku kumathandiza azimayi kutaya makilogalamu 5.5 kuposa omwe adatenga placebo ().

Kafukufuku akuwonetsa kuti chingamu chingathandize kugaya chakudya ndikuchepetsa shuga m'magazi, cholesterol m'magazi, njala, komanso kudya kalori.

Mlingo waukulu ungakhale ndi zovuta

Kugwiritsa ntchito chingamu chachikulu kumatha kukhala ndi zovuta m'thupi.

M'zaka za m'ma 1990, mankhwala osokoneza bongo otchedwa "Cal-Ban 3,000" adafika pamsika.

Munali chingamu chachikulu, chomwe chimafufuma mpaka 10-20 kukula kwake m'mimba kulimbikitsa kukhuta ndi kuchepa thupi ().

Tsoka ilo, idadzetsa mavuto akulu, kuphatikizapo kutsekeka kwa kholingo ndi matumbo ang'onoang'ono, ndipo nthawi zina, ngakhale kufa. Zotsatira zowopsa izi pamapeto pake zidapangitsa a FDA kuletsa kugwiritsa ntchito chingamu cha mankhwala ochepetsa thupi ().

Komabe, kumbukirani kuti zotsatirazi zimayambitsidwa ndi kuchuluka kwa chingamu chomwe chimakhala chachikulu kwambiri kuposa kuchuluka komwe kumapezeka muzakudya zambiri.

FDA imagwiritsa ntchito mitundu ingapo yazakudya, kuyambira 0,35% yazinthu zophika mpaka 2% m'masuzi opangidwa ndi masamba (2).

Mwachitsanzo, mkaka wa kokonati umakhala ndi magalamu ambiri opangira 1%. Izi zikutanthauza kuti chikho chimodzi (240-gramu) chotumizira chimatha kukhala ndi magalamu 2.4 a chingamu (2).

Kafukufuku wina sanapeze zovuta zoyipa ndi mankhwala mpaka 15 gramu ().

Komabe, zotsatira zoyipa zikachitika, nthawi zambiri zimaphatikizapo kuchepa kwam'mimba monga gasi, kutsegula m'mimba, kuphulika, ndi kukokana ().

Kuchuluka kwa chingamu kumatha kuyambitsa mavuto monga kutsekeka m'matumbo ndi kufa. Kuchuluka kwa zakudya zopangidwa sizimayambitsa mavuto koma nthawi zina kumatha kubweretsa kuziziritsa kugaya.

Sizingakhale za aliyense

Ngakhale chingamu chingakhale chitetezo chokwanira kwa ambiri, anthu ena sayenera kudya.

Ngakhale zochitikazo sizichitika kawirikawiri, zowonjezera izi zimatha kuyambitsa vuto kwa anthu ena (,).

Kuphatikiza apo, imatha kuyambitsa matenda am'mimba, kuphatikiza mpweya ndi kuphulika ().

Ngati mukuwona kuti mumakonda guar chingamu ndikukumana ndi zovuta pambuyo podya, ndibwino kuti muchepetse kudya kwanu.

Omwe ali ndi vuto loyeserera la soya kapena kutengeka ndi chingamu ayenera kuwunika kapena kuchepetsa kudya.

Mfundo yofunika

Mochuluka, chingamu chingakhale chowopsa ndipo chitha kuyambitsa zovuta zina.

Komabe, kuchuluka komwe kumapezeka muzakudya zosinthidwa mwina si vuto.

Ngakhale ma fiber onga ngati chingamu chingakhale ndi phindu linalake, kuyika zakudya zanu zonse, zakudya zosagulitsidwa ndiyo njira yabwino kwambiri yopezera thanzi labwino.