Beta-glucan waa nooc ka mid ah fiber-farsamo oo si ballaaran loo heli karo sida nafaqo-darrada. Waxaa la yaab leh, beta-glucan sidoo kale waxaa laga heli karaa khamiirka, algae iyo cuntooyinka qaarkood - oo ay ku jiraan miro iyo boqoshaada oo dhan. Beta-glucan waxaa lagu baray xaalado caafimaad oo kala duwan, oo ay ku jiraan sonkorowga, cilladda mindhicirka, iyo xasaasiyad. Fiber diirran ayaa sidoo kale lagu muujiyay inuu gacan ka geysto hagaajinta caafimaadka dheef-shiidka iyo difaaca jirka.
Sababta oo ah fibbada loo foorarsado waxaa lagu yaqaanaa heerarka lipid heerarka caafimaadka leh, ma ahan wax la yaab leh in ay jiraan daraasado badan oo baaraya saamaynta uu beta-glucan ku leeyahay heerarka sare ee kolesteroolka iyo triglyceride.
Beta-Glucan Miyuu Dhiiggaaga Dareemayaa?
Saameynta hoos u dhaca ee beta-glucan waxaa lagu baray xaalado caafimaad oo kala duwan, oo ay ku jiraan buurnaanta, sonkorowga, iyo dadka qaba heerarka kolesteroolka ama heerka caadiga ah. Daraasaddan, meel kasta oo u dhexeeya 1 illaa 14 garaam oo beta-glucan ah ayaa la qaaday muddo wakhti ah inta u dhexeysa hal ilaa 12 toddobaad. Beta-glucan, sida caadiga ah ka soo jilicsan, barley ama khamiir, ayaa loo qaaday ama lagu daray cuntooyin kala duwan, oo ay ka mid yihiin:
- Boorash
- Baraha Badarka
- Maraq
- Casiirka
Daraasadahan badankoodu waxay ogaadeen in beta-glucan ay saameyn ku yeelatey lipids, gaar ahaan wadarta guud ee kolestaroolka iyo heerarka LDL ee kolestaroolka. Xaaladahaan, wadarta guud ee kolestaroolka ayaa hoos u dhacay illaa iyo 17% iyo heerarka kolesteroolka LDL ayaa hoos u dhacay meel kasta oo u dhexeeya 2 iyo 16 boqolkiiba.
Dadka lagu sheegay kolestaroolka sare ayaa u muuqday inay arkeen hoos u dhac weyn oo wadartooda ah iyo heerarka LDL ee kolesteroolka marka loo eego kuwa haysta heerar caafimaad qaba. Dhinaca kale, waxaa jira daraasado kale oo aan soo arkin farqiga udhexeeya LDL ama guud ahaan heerka kolestaroolka.
Triglycerides iyo HDL kolesteroolka uma muuqdaan kuwo si weyn u saameeya daraasadahan badankood. Marar dhif ah, waxaa jiray wax yar oo aan fiicnayn labadaba HDL iyo triglycerides labadaba.
Haddii Beta-Glucan Lahayn Qayb ka mid ah Qorshahaaga Dhiig-Jirka ee Hoos-u-dhaca?
Waxaa jira dhowr daraasadood oo soo jeedinaysa in qaadashada beta-glucan ay kaa caawin karto hoos udhaca dufanka - gaar ahaan wadarta guud iyo heerka kolestaroolka LDL.
Inkasta oo ay jiraan waxyaabo badan oo beta-glucan ah oo ku jira suuqyada, waxaad sidoo kale dooran kartaa inaad ku darto cuntooyinka caafimaadka leh ee ku jira beta-glucan ee cuntadaada, oo ay ku jiraan:
- Barley
- Baastada
- Mushrooms
- Rye
- Hilibka
- Seaweed
Ma aha oo keliya cuntooyinkaan waxay ku darayaan beta-glucan si aad cunto, waxay sidoo kale jilicsan yihiin nafaqooyinka kale ee nafaqada leh.
Maamulka Cuntada iyo Maandooriyaha (FDA) ayaa raashinka u oggolaaday cuntooyinka beta-glucan oo sarreeya, sida ari iyo badeeco, si ay u qaadaan dalab caafimaad oo caafimaad leh oo ku saabsan baakada cuntada. Tani waxay ku saleysan tahay daraasadaha hore ee soo jeedinaya in 3 garaam ama in ka badan ee beta-glucan ah ee cuntooyinkan ay yarayn karaan wadarta kolestaroolka. Caanaha iyo xabuubka waxaa ku jira xaddiga ugu badan ee beta-glucan halkii adeeg. Tusaale ahaan, hal ama hal koob oo ah kalluunka la kariyey ama oatmeal wuxuu ka kooban yahay meel kasta oo u dhaxaysa 2.5 ilaa 3 garaam oo ah beta-glucan.
Cuntada cuntooyinka ay ku badan tahay sida faleebo fareesho sida beta-glucan guud ahaan waa loo dulqaadan yahay, laakiin waxaad dareemi kartaa calool-fadhi, is-beddelasho, shuban, ama casiraad caloosha haddii aad isticmaasho cuntooyin badan oo fibre-dheere ah. Haddii aad ka fekereyso in lagu daro dheecaanka beta-glucan ah ee hab-dhiskaaga hooseeya, waa inaad kala hadashaa bixiyahaaga daryeelka caafimaadka marka hore. Beta-glucan, iyo sidoo kale alaabooyinka kale ee faleebo-fuusha ah, waxay la xiriiri karaan daawooyinka qaarkood ama waxay sii adkeyn karaan xaaladaha caafimaad qaarkood.
> Ilo:
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Heerka caadiga ah. (2014). Beta-glucan [Monograph]. Laga soo bilaabo http://naturalstandard.com/databases/hw/all/patient-beta-glucan.asp
Othman, RA, Moghadasian, MH, iyo Jones, PJ Dhibaatooyinka Cholesterol-hoos u dhaca ee beta-glucan. Nutr.Rev. 2011; 69 (6): 299-309.
Reyna-Villasmil N, Bermudez-Pirela V, Mengual-Moreno E, et al. Meta-falanqaynta saameynta beta-glucan qaadashada qaadashada heerka kolestaroolka dhiigga iyo heerka sonkorta. Nafaqada 2011; 27: 1008-1016.
Tiwari, U. iyo Cummins, E. Meta-falanqaynta saameynta beta-glucan qaadashada qaadashada heerka baruurta dhiigga iyo heerarka gulukooska. Nafaqada 2011; 27 (10): 1008-1016.