Ingabe iGuar Gum iphilile noma ayinampilo? Iqiniso Elimangazayo

-Delile

• Yini i-guar gum?
• Imikhiqizo equkethe i-guar gum
• Kungaba nezinzuzo ezithile
• Impilo yokugaya ukudla
• Ushukela wegazi
• I-cholesterol yegazi
• Ukugcinwa kwesisindo
• Ukweqiwa okuphezulu kungaba nemiphumela emibi
• Kungenzeka kungabi okwabo bonke abantu
• Okubalulekile

I-guar gum iyisengezo sokudla esitholakala kulo lonke ukudla.

Yize ixhunyaniswe nezinzuzo eziningi zezempilo, ibuye yahlotshaniswa nemiphumela emibi emibi futhi yavinjelwa nokusetshenziswa kweminye imikhiqizo.

Le ndatshana ibheka okuhle nokubi kwe-guar gum ukunquma ukuthi akukubi yini kuwe.

Yini i-guar gum?

Eyaziwa nangokuthi i-guaran, i-guar gum yenziwa ngemidumba ebizwa ngama-guar beans ().

Luhlobo lwe-polysaccharide, noma uchungechunge olude lwama-molecule e-carbohydrate ahlanganisiwe, futhi akhiwe ngoshukela amabili abizwa ngokuthi i-mannose ne-galactose ().

I-Guar gum isetshenziswa kakhulu njengesengezo sokudla kokudla okuningi okusetshenzisiwe ().

Ilusizo ngokukhethekile ekukhiqizeni ukudla ngoba incibilikile futhi iyakwazi ukumunca amanzi, yakha ijeli ekwazi ukujiya nokubopha imikhiqizo ().

Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) ikubheka njengokwamukelwa njengokuvikelekile ukusetshenziswa ngamanani abekiwe emikhiqizweni ehlukahlukene yokudla (2).

Ukwakheka okuqondile kwezakhi ze-guar gum kuyahluka phakathi kwabakhiqizi. I-Guar gum ngokuvamile iphansi ngama-calories futhi ngokuyinhloko yakhiwa i-fiber encibilikayo. Okuqukethwe kwamaprotheni kungahle kusuka ku-5-6% ().

I-guar gum iyisengezo sokudla esisetshenziselwa ukujiya nokubopha imikhiqizo yokudla. Inefayibha eningi encibilikayo futhi inama-calories aphansi.

Imikhiqizo equkethe i-guar gum

I-Guar gum isetshenziswa kabanzi kuyo yonke imboni yokudla.

Ukudla okulandelayo kuvame ukuqukethe (2):

• ukhilimu oyiqhwa
• iyogathi
• ukugqoka isaladi
• izimpahla ezibhakiwe ezingenayo i-gluten
• amandla adonsela phansi
• amasoso
• i-kefir
• okusanhlamvu kwasekuseni
• imifino
• uphudingi
• isobho
• ushizi

Ngaphezu kwale mikhiqizo yokudla, i-guar gum itholakala ezimonyweni, emithini, ezindwangu, nasemikhiqizweni yamaphepha ().

I-guar gum itholakala kumikhiqizo yobisi, ama-condiments, kanye nezimpahla ezibhakiwe. Iphinde isetshenziswe njengesengezo emikhiqizweni engeyona yokudla.

Kungaba nezinzuzo ezithile

I-guar gum yaziwa kakhulu ngekhono layo lokuqina nokuqinisa imikhiqizo yokudla, kepha futhi ingahlinzeka ngezinzuzo ezithile zezempilo.

Ucwaningo lukhombisa ukuthi kungaba lusizo ezindaweni ezithile ezithile zezempilo, kufaka phakathi ukugaya, ushukela wegazi kanye namazinga e-cholesterol, kanye nokugcinwa kwesisindo.

Impilo yokugaya ukudla

Ngoba i-guar gum ine-fiber ephezulu, ingaxhasa impilo yohlelo lwakho lokugaya ukudla.

Ucwaningo oluthile lwathola ukuthi lusize ukuqeda ukuqunjelwa ngokusheshisa ukunyakaza emgodini wamathumbu. Ukusetshenziswa kwe-guar gum okwenziwe nge-hydrolyzed ngokwengxenye nakho kwahlotshaniswa nokuthuthuka kokuthungwa kwendle kanye nemvamisa yokuhamba kwamathumbu ().

Ngokwengeziwe, ingasebenza njenge-prebiotic ngokukhuthaza ukukhula kwamagciwane amahle nokunciphisa ukukhula kwamagciwane ayingozi esiswini ().

Ngenxa yekhono layo lokukhuthaza impilo yokugaya ukudla, kungasiza futhi ekwelapheni isifo samathumbu (IBS).

Ucwaningo olulodwa lwamaviki ayisithupha olulandela abantu abangama-68 abane-IBS luthole ukuthi i-guar gum engaphelele i-hydrolyzed ithuthukise izimpawu ze-IBS. Futhi, kwabanye abantu, kunciphise ukuqunjelwa ngenkathi kukhuphula imvamisa yendle ().

Ushukela wegazi

Ucwaningo lukhombisa ukuthi i-guar gum ingehlisa ushukela egazini.

Lokhu kungenxa yokuthi luhlobo lwefayibha encibilikayo, enganciphisa ukumuncwa koshukela futhi iholele ekwehliseni amazinga kashukela egazini ().

Kwesinye isifundo, abantu abanesifo sikashukela banikezwa i-guar gum izikhathi ezine ngosuku amaviki ayisithupha. Ithole ukuthi i-guar gum iholele ekwehleni okukhulu kushukela wegazi kanye nokwehla okungama-20% kwi-LDL (bad) cholesterol ().

Olunye ucwaningo lubone ukutholakala okufanayo, okukhombisa ukuthi ukusebenzisa i-guar gum kuthuthukise kakhulu ukulawula ushukela egazini kubantu abayi-11 abane-type 2 diabetes ().

I-cholesterol yegazi

Imicu encibilikayo efana ne-guar gum ikhonjisiwe ukuthi inemiphumela yokwehlisa i-cholesterol.

I-Fiber ibopha ama-bile acid emzimbeni wakho, abangele ukuthi akhishwe futhi anciphise inani le-bile acid ekusakazeni. Lokhu kuphoqa isibindi ukuthi sisebenzise i-cholesterol ukukhiqiza ama-bile acid amaningi, okuholele ekwehleni kwamazinga e-cholesterol ().

Ucwaningo olulodwa lwalunabantu abangu-19 abanesisindo sokukhuluphala nesifo sikashukela abathatha isengezo sansuku zonke esiqukethe amagremu ayi-15 e-guar gum. Bathole ukuthi iholele emazingeni aphansi e-cholesterol esegazini ephelele, kanye ne-cholesterol ephansi ye-LDL, uma kuqhathaniswa ne-placebo ().

Ucwaningo lwesilwane luthole imiphumela efanayo, ekhombisa ukuthi amagundane adlisa i-guar gum anciphise amazinga e-cholesterol egazini, ngaphezu kwamazinga akhuphukile we-HDL (good) cholesterol ().

Ukugcinwa kwesisindo

Ezinye izifundo zithole ukuthi i-guar gum ingasiza ekunciphiseni isisindo nasekulawuleni ukudla.

Ngokuvamile, i-fiber idlula emzimbeni ungagayiwe futhi ingasiza ukukhuthaza ukusutha ngenkathi inciphisa ukudla ().

Eqinisweni, isifundo esisodwa sikhombise ukuthi ukudla ama-gramu ayi-14 e-fiber ngosuku kungaholela ekwehleni okungu-10% kwama-calories asetshenzisiwe ().

I-guar gum ingasebenza kakhulu ekwehliseni isifiso sokudla nokudla ikhalori.

Ukubuyekezwa okukodwa kwezifundo ezintathu kuphethe ngokuthi i-guar gum ithuthukise ukusutha futhi yehlisa inani lama-calories asetshenziswe ekudleni usuku lonke ().

Olunye ucwaningo lubheke imiphumela ye-guar gum ekwehliseni isisindo kwabesifazane. Bathola ukuthi ukusebenzisa amagremu ayi-15 we-guar gum ngosuku kusiza abesifazane ukuthi banciphise amakhilogremu angu-5.5 (2.5 kg) ngaphezu kwalabo abathatha i-placebo ().

Ucwaningo lukhombisa ukuthi i-guar gum ingathuthukisa impilo yokugaya ukudla futhi yehlise ushukela wegazi, i-cholesterol egazini, isifiso sokudla, kanye nokudla ikhalori.

Ukweqiwa okuphezulu kungaba nemiphumela emibi

Ukudla inani elikhulu le-guar gum kungaba nemiphumela emibi yezempilo.

Ngawo-1990, umuthi wokwehlisa isisindo obizwa nge- "Cal-Ban 3,000" wafika emakethe.

Bekuqukethe isamba esikhulu se-guar gum, ebingakhukhumala size sifike kokuka-10-20 ubukhulu baso esiswini ukukhuthaza ukugcwala nokuncipha ().

Ngeshwa, idale izinkinga ezinkulu, kufaka phakathi ukuvinjelwa kwesisu namathumbu amancane futhi, kwezinye izimo, nokufa. Le miphumela emibi eyingozi ekugcineni iholele i-FDA ukuthi ivimbele ukusetshenziswa kwe-guar gum emikhiqizweni yokwehlisa isisindo ().

Kodwa-ke, khumbula ukuthi le miphumela emibi ibangelwe yimithamo ye-guar gum ephakeme kakhulu kunenani elitholakala kwimikhiqizo eminingi yokudla.

I-FDA inezinga elithile lokusetshenziswa kwezinhlobo ezahlukahlukene zemikhiqizo yokudla, kusuka ku-0.35% kuzimpahla ezibhakiwe kuya ku-2% kumajusi wemifino asetshenzisiwe (2).

Isibonelo, ubisi lukakhukhunathi lunezinga eliphezulu lokusetshenziswa kwe-guar gum elingu-1%. Lokhu kusho ukuthi ukuphaka inkomishi engu-1 (240-gram) kungaqukatha ubukhulu obungama-gramu ayi-2.4 we-guar gum (2).

Ezinye izifundo azitholanga imiphumela emibi ebonakalayo ngemithamo efinyelela kuma-gramu ayi-15 ().

Kodwa-ke, lapho kwenzeka imiphumela emibi, imvamisa ifaka phakathi izimpawu zokugaya ukudla ezinjengegesi, isifo sohudo, ukuqunjelwa, kanye namajaqamba ().

Inani eliphezulu le-guar gum lingadala izinkinga njengokuvinjelwa kwamathumbu nokufa. Inani ekudleni okusetshenzisiwe alivame ukudala imiphumela emibi kepha kwesinye isikhathi lingaholela ezimpawu zokugaya ukudla ezimnene.

Kungenzeka kungabi okwabo bonke abantu

Ngenkathi i-guar gum ingahle iphephe ngokulinganisela kwabaningi, abanye abantu kufanele bakhawulele ukudla kwabo.

Yize okwenzekayo kungavamile, lesi sengezo singadala ukusabela okweqile kwabanye abantu (,).

Ngaphezu kwalokho, kungadala izimpawu zokugaya ukudla, kufaka phakathi igesi nokuqunjelwa ().

Uma uthola ukuthi uzwela ku-guar gum futhi uhlangabezana nemiphumela engemihle kulandela ukusetshenziswa, kungakuhle ukhawulele indlela odla ngayo.

Labo abanenkinga yokungezwani komzimba ne-soy noma ukuzwela ku-guar gum kufanele baqaphe noma banciphise ukudla kwabo.

Okubalulekile

Ngamanani amakhulu, i-guar gum ingaba yingozi futhi ingadala imiphumela emibi.

Kodwa-ke, inani elitholakala ekudleni okusetshenzisiwe cishe aliyona inkinga.

Yize i-fiber efana ne-guar gum ingaba nezinzuzo ezithile zezempilo, ukususelwa ekudleni kwakho kukho konke, ukudla okungalungisiwe kuyindlela engcono yokuthola impilo efanelekile.