Ngā Pūrongo - He aha ngā painga o te tango i te Beta-Glucan?

I. Kupu Whakataki

I te ao o ngā tāpiringa kai me ngā kai mahi, kua puta ake te beta-glucan hei wāhanga matua, e whakaari ana i ngā painga hauora maha. Engari he aha tonu te beta-glucan, ā, me pēhea e taea ai e ia te tautoko i tō oranga? Me ruku tātou ki te pūtaiao kei muri i tēnei matū whakamīharo, me te tūhura i ōna painga pea.

He aha te Beta-Glucan?

Beta-glucanHe momo muka wairewa te muka e kitea ana i roto i ngā pakitara pūtau o ētahi momo harore, huakita, rewena, me ētahi tipu pēnei i te ōti me te parei. He warowaihā matatini kāore e nakunaku e te tinana pērā i ētahi atu huka, ko te tikanga ka haere mā te puku me te whekau iti kāore i nakunaku, ka tae ki te whekau nui ka taea te whakapūkara e ngā huakita whai hua.

II. Ngā Hua Hauora o te Beta-Glucan

1. Hauora o te Ngākau

Ko tētahi o ngā painga o te beta-glucan kua tino rangahauhia ko tōna kaha ki te āwhina i te whakaheke i ngā taumata cholesterol. Ka taea e ngā taumata tiketike o te cholesterol LDL (kino) te arahi ki te hanga paraka i roto i ngā uaua toto, ka piki ake te mōrearea o te mate ngakau. Ka herea te Beta-glucan ki ngā waikawa au i roto i te ara nakunaku, ka tukuna atu i te tinana. Ka whakaitihia e tēnei tukanga ngā toa cholesterol o te ate, ka akiaki i a ia ki te tango i te cholesterol LDL nui atu i te toto, ka whakaheke i ngā taumata cholesterol whānui.

2. Te Whakahaere Huka Toto

Mō te hunga mate huka, mō te hunga rānei e hiahia ana ki te whakahaere i ō rātou taumata huka toto, he mea nui te beta-glucan hei tāpiri atu ki ā rātou kai. Ka whakaroa te muka wairewa i te mimiti o te huka, ka piki haere te taumata huka toto i muri i te kai. Ka āwhina tēnei ki te ārai i ngā pikinga me ngā pakarutanga e kitea ana i ngā kai he nui te huka.

3. Tautoko i te Pūnaha Ārai Mate

E mōhiotia ana he pānga ārai mate tō te Beta-glucan, arā, ka taea e ia te āwhina i te whakahaere i te pūnaha ārai mate. Mā te whakahohe i ētahi pūtau toto mā, e whai wāhi nui ana ki te whawhai ki ngā mate me ngā mate urutā.

4. Hauora o te Puku

Hei prebiotic, ka whāngai te beta-glucan i ngā huakita pai i roto i tō puku, ka whakatairanga i te taurite hauora o ngā microbiota puku. E hono ana te puku hauora ki te nakunaku pai ake, te mimiti pai ake o ngā matūkai, me te pūnaha ārai mate kaha ake.

5. Te Whakahaere Taumaha

Mā te nui o te muka o te beta-glucan ka āwhina i te whakahaere taumaha mā te whakatairanga i te mākona. Ka taea e tēnei te whakaiti i te kai karori me te tautoko i ngā mahi whakaiti taumaha ina honoa ki te kai taurite me te whakakori tinana auau.

III. Me pēhea te whakauru i te Beta-Glucan ki roto i tō kai

He māmā noa te whakauru i te beta-glucan ki roto i tāu kai. Ka kitea i roto i ngā witi katoa pērā i te ōti me te parei, tae atu ki ngā tāpiringa kai. Anei ētahi whakaaro:
Ōti:He huarahi ngāwari te whakauru i tētahi peihana ōti hei parakuihi hei tīmata i tō rā me te beta-glucan.
Parei:Whakamahia te parei ki roto i ngā hupa, i ngā kai tiu, hei taha rānei hei whakanui ake i te kai muka.
Ngā Tāpiringa:Ki te hiahia koe, ka taea e koe te tango i te beta-glucan i roto i te ahua tāpiringa, pērā i te paura tango mai i ngā harore. Rapua ngā hua he nui te kukū o te beta-glucan, ā, whai i te horopeta kua tohua.

He aha ngā horopeta e taunakitia ana mō ngā tāpiringa beta-glucan?

Anei ētahi horopeta me ngā whakaaro mō te tango i ngā tāpiringa beta-glucan i runga i ngā mōhiohio mai i ngā puna maha:

Hei Whakaiti i te Cholesterol:E kī ana te FDA mā te kai i te 3 karamu o te beta-glucan mai i te ōti, i te parei rānei i ia rā, me te kai iti-ngako, ka āwhina i te whakaiti i te mōrearea o te mate ngakau. Kua whakamahia e ētahi rangahau te horopeta o te 6 karamu i ia rā mō ngā wiki e whā hei whakaiti i ngā taumata cholesterol LDL.
Mō te Whakahaere i te Mate Huka:E whakaatu ana ngā rangahau mā te kai roa i te 5 karamu o te oat beta-glucan ia rā ka taea te whakapai ake i te whakahaere pākia o te tinana, tae atu ki ngā taumata huka toto, i roto i te hunga whai mate huka momo 2.
Tautoko Ārai Mate Whānui:Ahakoa kāore anō kia tino tautuhia ngā inenga motuhake mō te tautoko i te ārai mate, e kī ana ētahi puna kua whakamahia ngā inenga mai i te 250–500 mirikaramu kotahi i te rā mō te 12 wiki tae atu ki te 12 wiki mō te beta-glucan i ahu mai i te rewena.
Te Maimoatanga me te Ārai i te Mate Pukupuku:Kua whakaatuhia te kaha o ngā beta-glucans ki te rongoā me te ārai i te mate pukupuku, engari ka rerekē pea ngā horopeta me ngā tikanga maimoatanga, ā, ka whakatauhia i runga i te kaupapa takitahi i roto i ngā taiao haumanu.
Ngā Whakaaro Whānui:I te wā e tango ana i ngā tāpiringa beta-glucan, he mea nui kia tīmata me te horopeta iti iho, kātahi ka piki haere mārire kia taea ai e tō tinana te urutau. Wehea te horopeta o ia rā ki ngā kai hei whakaiti i te mamae o te puku, pērā i te pupuhi me te hau, ka puta pea me te nui haere o te muka e kainga ana.
He mea nui kia kōrero koe ki tētahi kaiwhakarato hauora i mua i te tīmatanga o tētahi tikanga tāpiringa hou, tae atu ki te beta-glucan, kia tika ai te tāpiringa me te horopeta mō ō hiahia takitahi, ā, kia kore ai e pā kino ki tētahi rongoā e tangohia ana e koe. Hei tāpiri, rapua ngā hua kua whakamatautauria e te hunga tuatoru hei whakarite i te kounga me te parakore.

IV. He pānga taha, he taunekeneke rānei pea me ētahi atu rongoā, tāpiringa rānei?

Ko te Beta-glucan he momo muka wairewa kua rangahaua mō ōna painga hauora pea, inā koa i roto i ngā wāhanga o te hauora o te ngākau, te tautoko i te ārai mate, me te whakahaere i te mate huka. Heoi, pērā i ngā tāpiringa katoa, he mea nui kia mōhio ki ngā pānga taha me ngā taunekeneke me ētahi atu rongoā, tāpiringa rānei.

Ngā Pānga Taha Pea
Ahakoa e kiia ana he haumaru te beta-glucan ina tangohia mā te waha, ka pāngia pea ētahi tāngata e te mamae o te puku, tae atu ki te pupuhi, te hau, me te mate korere, inā koa mēnā kāore rātou i te taunga ki te kai muka nui. He ngawari noa iho ēnei tohu, ā, ka taea te whakaiti mā te tīmata me te horopeta iti me te whakanui haere i te horopeta, me te tango i te tāpiringa me ngā kai.

Ngā taunekeneke me ngā rongoā
Ngā Rongoā Whakaiti Ārai Mate: Ka taea e te Beta-glucan te whakaoho i te pūnaha ārai mate, nō reira tera pea he taunekeneke ngāwari me ngā rongoā e pehi ana i te pūnaha ārai mate, pērā i ngā mea e whakamahia ana hei ārai i te whakakorenga o te whakawhitinga okana. Mā te whakakotahi i te beta-glucan me ēnei rongoā ka whakaiti i tōna whai huatanga.
Ngā Rongoā mō te Pehanga Toto: Tērā pea ka whai pānga te Beta-glucan ki te whakaheke i te pehanga toto, nō reira, ki te tangohia ngātahitia me ngā rongoā mō te toto toto tiketike, ka tino iti rawa pea te pehanga toto. He mea nui kia aro turukihia te pehanga toto mēnā kei te tango koe i ngā mea e rua.
Ngā Rongoā Ārai-Mumura Kore-Steroidal (NSAID): He tūponotanga ā-ture kei te kino te puku ina honoa te beta-glucan ki te nuinga o ngā NSAID, tae atu ki te aspirin. I ahu mai tēnei i ngā rangahau i roto i ngā kiore, ā, kāore i te mārama te hiranga haumanu ki te tangata.

Ngā Whakatūpato
Te Hapūtanga me te Whānau U: Kāore i te rawaka ngā mōhiohio pono hei mōhio mēnā he haumaru te whakamahi i te beta-glucan i te wā e hapu ana, e whāngai u ana rānei. He pai ake te karo i te whakamahi i ēnei āhuatanga kia puta rā anō ētahi atu mōhiohio.
Mate pāwera: Mena he mate pāwera koe ki te rewena, ki te pokepokea ai, ki te harore rānei, me karo pea koe i ngā tāpiringa beta-glucan i ahu mai i te rewena.