Psillium: dokazannaya polza i chego realistichno zhdat
Kozhuritsa semen psylliuma poluchaetsya iz semyan Plantago ovata — rasteniya, vozdelivaemogo preimushchestvenno v Indii. Eto odna iz nemnoghikh dobavok, dly kotorykh regulyatornye organy razreshayut konkretnye zayavleniya o polze dlya zdorovya na etiketke. Polza psylliuma zasluzhivaet podrobnogo izucheniya.
Osnovnye dokazannye preimushchestva
Snizhenie kholesterina
Nailuchshe dokumentirovannoe deystviye psylliuma — snizhenie LDL-kholesterina. Kogda gel psylliuma obrazuetsya v tonkoy kishke, on svyazyvaet zhelchnye kisloty i predotvrashchaet ikh povtornoe vsasyvanie. Meta-analiz Gibb i dr. (2015), ob'edinivshiy rezultaty 24 randomizirovannykh kontroroliruyemykh issledovaniy, pokazal statisticheski znachimoe snizhenie LDL-kholesterina pri dobavlenii psylliuma (Gibb et al., 2015).
Regulyarnost stula
Psillium vpityvaet vodu i obrazuet vyazkiy gel v tolstoy kishke, smyagchaya stul i uvelichivaya ego obem. Eto pomogaet kak pri zapora, tak i pri razzhizhenii stula. Lambeau i McRorie (2017) podtverdili preimushchestvo psylliuma pered nerastvorimymi voloknami pri khronicheskom zapore i diareye (Lambeau and McRorie, 2017).
Modulyatsiya glyukozy krovi
Zamedlyaya opustoshenie zheludka i vsasyvanie uglevodov, psyllium mozhet snizit glikemicheskiy skok posle priema pishchi. Effekt zametnyy, khotyaya i ne dramaticheskiy.
Vtorostepennyye i voskhodyashchiye effekty
Sytost i kontrol appetita
Sposobnost psylliuma obrazovyvat vyazkiy gel v zheludke mozhet prodlit chuvstvo sytosti i snizit obshchee potreblenie kaloriy. Dokazatelstva umerennye.
Prebioticheskaya aktivnost
Psyllium chastichno fermentiruyetsya kishechnymi bakteriyami. Interes k ego prebioticheskomy potentsialu rastet, no stepen fermentatsii nizhe, chem u inulina.
Gde dokazatelstv malo
Utverzhdeniya o detoksikatsii kishechnika, lech'eniya vospalitelnykh zabolevaniy kishechnika ili znachimogo snizheniya vesa kak samostoyatelnogo sredstvo ne podtverzhdeny dokazatelstvami.
Kto poluchaet naibolshuyu vygodu
- Vzroslye s povyshennym LDL-kholesterinom na etape dieticheskoy korreksii
- Lyudi s sindromom razdrazhennogo kishechnika
- Lyudi s nizkim potrebleniem kletchatki — v Severnoy Evrope ono chasto nizhe rekomendovannogo urovnya
Realistichnye ozhidaniya
Psyllium — odna iz nailuchshe dokazannykh dobavok. Produkty kak ICONFIT Superfoods Organic Psyllium Husk Powder 150g i NOW Psyllium Husk 500mg 200 veg caps — dostupnye na maxfit.ee — obespechivayut udobnyy istochnik psylliuma.
Ozhidayte vidimykh izmeneniy regulyarnosti stula v techenie odney-dvukh nedel. Uluchsheniya kholesterina, kak pravilo, zameryayutsya cherez 4-8 nedel regulyarnogo priema.
Smotrite kategoriyu kletchatki i prodykty dlya pishchevareniya.
Chasto zadavaemye voprosy
Skol'ko psylliuma nuzhno prinimat v den?
Bolshinstvo klinicheskikh issledovaniy ispolzuyut 5-15 grammov v den, razdelennykh na 1-3 priyoma, s polnym stakanom vody.
Mozhno li prinimat psyllium vmeste s drugimi dobavkami?
Psyllium mozhet snizhat vsasyvaniye nekotorykh preparatov pri odnovremennom prieme. Prinimayte ego s razryvom ne meneye chasa.
Est' li u psylliuma pobochnye effekty?
Naibolee chastye — vdutost i gazy, osobenno v nachale priema. Nachinajte s malykh doz i postupenno uvelichivajte.
Ssylki
Gibb, R. D., et al. (2015). Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects. American Journal of Clinical Nutrition, 102(6), 1604-1614.
Lambeau, K. V., and McRorie, J. W. (2017). Fiber supplements and clinically proven health benefits: how to recognize and recommend an effective fiber therapy. Journal of the American Association of Nurse Practitioners, 29(4), 216-223.
McRorie, J. W., and McKeown, N. M. (2017). Understanding the physics of functional fibers in the gastrointestinal tract. Journal of the Academy of Nutrition and Dietetics, 117(2), 251-264.
