He olakino a olakino ʻole ʻo Guar Gum? ʻO ka ʻoiaʻiʻo kamahaʻo

Anter

• He aha ka gum gum?
• Nā huahana i loaʻa ka gum gum
• Loaʻa paha iā ia kekahi mau pōmaikaʻi
• ʻO ke olakino Digestive
• Koko kō
• Kolesterol koko
• Ka mālama ʻana i ke kaupaona
• Hiki i nā hopena kiʻekiʻe ke loaʻa nā hopena maikaʻi ʻole
• ʻAʻole paha na kēlā mea kēia mea
• Ke laina lalo

ʻO Guar gum kahi mea hoʻohui meaʻai i loaʻa i loko o ka lako o ka meaʻai.

ʻOiai ua hoʻopili ʻia i nā pono olakino he nui, ua pili pū ʻia me nā hopena maikaʻi ʻole a pāpā ʻia no ka hoʻohana ʻana i kekahi huahana.

Nānā kēia ʻatikala i nā maikaʻi a me nā maikaʻi ʻole o ka gum gum e hoʻoholo inā maikaʻi ʻole iā ʻoe.

He aha ka gum gum?

ʻIke ʻia me ka guaran, hana ʻia ka gum gum mai nā legum i kapa ʻia ʻo beans beans ().

He ʻano polysaccharide ia, a i ʻole ke kaulahao lōʻihi o nā mole mole momona i hoʻopaʻa ʻia, a i haku ʻia o nā kō ʻelua i kapa ʻia ʻo mannose a me galactose ().

Hoʻohana pinepine ʻia ʻo Guar gum ma ke ʻano he mea hoʻohui meaʻai i nā meaʻai i hana ʻia ().

He mea maikaʻi loa ia i ka hana ʻana i ka meaʻai no ka mea he hiki ke hoʻoheheʻe ʻia a hiki ke omo i ka wai, e hana ana i kahi gel i hiki ke mānoanoa a hoʻopaʻa i nā huahana ().

Manaʻo ka Food and Drug Administration (FDA) e ʻike ʻia ia he palekana no ka ʻai ʻana i nā huina i kuhikuhi ʻia i nā huahana meaʻai like ʻole (2).

ʻOkoʻa ka hoʻohui pono maoli o ka gum gum ma waena o nā mea hana. ʻO Guar gum he haʻahaʻa haʻahaʻa ia i nā kalori a haku ʻia i ka fiber hiki ke hoʻoheheʻe ʻia. Hiki ke pae i kāna ʻike protein mai 5-6% ().

ʻO Guar gum kahi mea hoʻohui meaʻai i hoʻohana ʻia e hoʻonui a hoʻopaʻa i nā huahana meaʻai. Kiʻekiʻena ia i ka fiber soluble a haʻahaʻa i nā calories.

Nā huahana i loaʻa ka gum gum

Hoʻohana ākea ʻo Guar gum ma loko o ka ʻoihana meaʻai.

Loaʻa i nā meaʻai aʻe (2):

• aikalima
• yogurt
• ʻaukā saladi
• nā mea i hoʻomoʻa ʻai ʻia me ka gluten
• gravies
• ʻākala
• kefir
• palaoa palaoa
• wai momona
• puding
• hupa
• tī

Ma waho aʻe o kēia huahana huahana, loaʻa ka gum gum i nā cosmetics, nā lāʻau lapaʻau, nā lole, a me nā huahana pepa ().

ʻIke ʻia ka guar gum i nā huahana waiū, condiment, a me nā mea i hoʻomoʻa ʻia. Hoʻohana ʻia ia ma ke ʻano he mea hoʻohui i nā huahana meaʻai ʻole.

Loaʻa paha iā ia kekahi mau pōmaikaʻi

Kaulana ka Guar gum no kona hiki ke hoʻonui a hoʻopaʻa i nā huahana meaʻai, akā hāʻawi ʻia paha i kekahi mau pono olakino.

Hōʻike nā noiʻi e hiki ke kōkua ʻia no kekahi mau wahi kikoʻī o ke olakino, e like me ka digestion, kō kō a me nā kiʻekiʻe kolesterol, a me ka mālama ʻana i ke kaumaha.

ʻO ke olakino Digestive

Ma muli o ke kiʻekiʻe o ka gum gum i loko o ka fiber, kākoʻo paha ia i ke olakino o kāu ʻōnaehana digestive.

Ua ʻike ʻia kahi noiʻi ua kōkua ia i ka hoʻopakele ʻana i ka paʻa paʻa ʻana e ka wikiwiki ʻana i ka neʻe ma waena o ke kōpū. Ua pili pū kekahi hapa hydrolyzed guar gum me ka hoʻomaikaʻi ʻia me ka nohona o ka noho a me ka pinepine o ka ʻōpū ().

Hoʻohui ʻia, hana paha ia ma ke ʻano he prebiotic e ka paipai ʻana i ka ulu ʻana o nā koʻohune maikaʻi a hoʻemi i ka ulu ʻana o nā koʻohune ʻino i loko o ka ʻōpū ().

Mahalo i kona hiki hiki ke hāpai i ke olakino digestive, kōkua paha ia i ka mālama ʻana i ka maʻi huhū huhū (IBS).

Hoʻokahi ma kahi o 6 mau pule e pili ana ma hope o 68 mau kānaka me IBS i ʻike i ka hapa hydrolyzed guar gum i hoʻomaikaʻi ʻia nā ʻōuli IBS. Hoʻohui, i kekahi mau kānaka, hoʻemi ia i ka momona me ka hoʻonui ʻana i ka pinepine o ka noho ().

Koko kō

Hōʻike nā noiʻi e hiki i ka gum gum ke hoʻohaʻahaʻa i ke kō kō.

ʻO kēia no ka mea ʻo ia kahi ʻano o ke fiber soluble, hiki ke hoʻolohi i ka lawe ʻana o ke kō a alakaʻi i ka hōʻemi ʻana i nā pae kō kō ().

I hoʻokahi o nā noi ʻana, hāʻawi ʻia ka poʻe me ka maʻi diabetes i ka gum gum i 4 mau manawa i kēlā me kēia lā no 6 pule. Ua ʻike ʻia ua alakaʻi ka gum gum i kahi hōʻemi nui o ke kō kō a me kahi 20% kulu o ka LDL (ʻino) kolesterol ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i nā hopena like, e hōʻike ana i ka ʻai ʻana i ka gum gum i hoʻomaikaʻi maikaʻi ʻia ke kō kō ʻana i ke kanaka ma 11 mau kānaka me ka maʻi diabetes 2 ().

Kolesterol koko

Ua hōʻike ʻia nā ʻāpana hoʻonā e like me ka gum gum i nā hopena hoʻoliʻiliʻi kolesterol.

Hoʻopili ka fiber i nā waikawa bile i loko o kou kino, e hoʻopau iā lākou a hoʻemi i ka helu o nā bile acid i ka holo. Hoʻomaʻa kēia i ke ake e hoʻohana i ka kōkō e hana i nā waikawa bile hou, e alakaʻi ana i ka hōʻemi ʻana o nā pae kolesterol ().

Hoʻokahi loiloi i loaʻa iā 19 poʻe me ka momona a me ka maʻi kō i kēlā me kēia lā i hoʻopiha ʻia i 15 mau gram o ka gum gum. Ua ʻike lākou ua alakaʻi ʻia i nā pae haʻahaʻa o ka nui o ke kōkōkō koko, a ʻo ka LDL kolamu haʻahaʻa hoʻi, hoʻohālikelike ʻia i kahi placebo ().

Ua loaʻa kahi noiʻi holoholona i nā hopena like, e hōʻike ana i ka ʻiole i hānai ʻia i ka gum gum ua hoʻemi i nā kiʻekiʻe o ke koko kolesterol, me ka hoʻonui ʻia o nā kiʻekiʻe o HDL (maikaʻi) kolesterol ().

Ka mālama ʻana i ke kaupaona

Ua ʻike kekahi mau noiʻi e hiki i ka gum gum ke kōkua i ka pohō kaumaha a me ka kaohi o ka makemake.

Ma ka laulaha, neʻe ka fiber i loko o ke kino i hoʻohuli ʻole ʻia a kōkua paha i ka hoʻoliʻiliʻi ma ka hoʻoliʻiliʻi ʻana i ka makemake ().

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i ka 14 gram o ka puluniu hou aʻe i kēlā me kēia lā e alakaʻi i kahi 10% e hoʻemi ana i nā calorie i hoʻopau ʻia ().

He mea maikaʻi paha ka guar gum ma ka hōʻemi ʻana i ka makemake a me ka lawe ʻana o ka calorie.

Hoʻoholo hoʻokahi loiloi o ʻekolu mau noiʻi e hōʻoia ka gum gum i ka māʻona a hoʻemi i ka helu o nā calorie i hoʻopau ʻia mai ka meaʻai māmā i ka lā holoʻokoʻa.

Nānā ʻia kahi noiʻi ʻē aʻe i nā hopena o ka gum gum ma ka pohō kaumaha o nā wahine. Ua ʻike lākou i ka ʻai ʻana he 15 gram o ka gum gum i kēlā me kēia lā i kōkua i nā wahine e nalo i ka 5.5 paona (2.5 kg) ʻoi aku ma mua o ka poʻe i lawe i kahi placebo ().

Hōʻike nā noiʻi e hiki i ka gum gum ke hoʻomaikaʻi i ke olakino digestive a hoʻemi i ke kō kō, ke kōpaʻa o ke kō, ka makemake, a me ka ʻai ʻana o ka calorie.

Hiki i nā hopena kiʻekiʻe ke loaʻa nā hopena maikaʻi ʻole

ʻO ka ʻai ʻana i ka nui o ka gum gum i loaʻa i nā hopena olakino maikaʻi ʻole.

I nā makahiki 1990, ua kū ka lāʻau make kaumaha i kapa ʻia ʻo “Cal-Ban 3,000” i ka mākeke.

Loaʻa iā ia kahi nui o ka gum gum, kahi e pehu a 10-20 mau manawa i ka nui i loko o ka ʻōpū e hāpai i ka piha a me ka pohō kaumaha ().

Minamina, ua hoʻokumu ʻia i nā pilikia koʻikoʻi, e like me ka ālai ʻia ʻana o ka esophagus a me ka ʻōpū liʻiliʻi, a i kekahi mau hihia, ʻo ka make pū kekahi. ʻO kēia mau hopena hopena weliweli i alakaʻi hope loa ʻia e ka FDA e pāpā i ka hoʻohana ʻana o ka gum gum i nā huahana lilo kaumaha ().

Eia nō naʻe, e hoʻomanaʻo i kēia mau hopena i hopena ʻia e nā ʻōpala o ka gum gum i ʻoi aku ke kiʻekiʻe ma mua o ka nui i loaʻa i ka hapanui o nā huahana meaʻai.

Loaʻa i ka FDA nā pae hoʻohana ʻoi loa no nā ʻano meaʻai like ʻole, mai ka 0.35% i nā mea i hoʻomoʻa ʻia a i ka 2% i nā wai momona i hoʻoponopono ʻia (2).

ʻO kahi laʻana, loaʻa i ka wai niu i kahi pae ʻoi loa o ka gum gum o 1%. ʻO kēia ka hiki i kahi 1-kīʻaha (240-gram) lawelawe ke loaʻa ka nui o 2.4 gram o ka gum gum (2).

ʻAʻole i loaʻa i kekahi mau noiʻi nā hopena ʻē aʻe me nā kaukū a hiki i ka 15 gram ().

Eia nō naʻe, i ka hopena o nā hopena ʻaoʻao, hoʻopili lākou i nā ʻōnaehana digestive māmā e like me ka gas, diarrhea, bloating, a me cramp ().

Hiki i nā nui o ka gum gum ke hana i nā pilikia e like me ka ālai ʻana o ka ʻōpū a me ka make. ʻO ka nui o nā meaʻai i hana ʻia ʻaʻole maʻa mau i nā hopena ʻaoʻao akā hiki i kekahi manawa ke alakaʻi i nā ʻōnaehana digestive māmā.

ʻAʻole paha na kēlā mea kēia mea

ʻOiai ʻoi aku ka palekana o ka gum gum i ka hoʻohaʻahaʻa no ka hapa nui, pono i kekahi poʻe e kaohi i kā lākou lawe ʻana.

ʻOiai he kākaʻikahi ka hanana, hiki i kēia mea hoʻohui ke hoʻonāukiuki i kahi hopena maʻi i kekahi poʻe (,).

Eia kekahi, hiki iā ia ke kumu i nā ʻōnaehana o ka digestive, me gas a me bloating ().

Inā ʻoe e ʻike maʻalahi i ka gum gum a ʻike i nā hopena ma hope o ka ʻai ʻana, ʻoi aku paha ka maikaʻi o ka kaohi ʻana i kāu lawe.

ʻO ka poʻe me ka ally soy a i ʻole ka ʻike ʻana i ka gum gum e nānā a hōʻemi paha i kā lākou lawe ʻana.

Ke laina lalo

I nā kālā he nui, ʻinoʻino paha ka gum gum a hiki i nā hopena hopena maikaʻi ʻole.

Eia nō naʻe, ʻaʻole paha ka pilikia i ka nui i loaʻa i nā meaʻai i hoʻoponopono ʻia.

ʻOiai ʻo ka fiber e like me ka gum gum kekahi mau pono olakino, hoʻokumu ʻana i kāu papaʻai holoʻokoʻa, ʻo nā mea ʻai ʻole i lawelawe ʻia ke ala ʻoi loa e loaʻa ai ke olakino maikaʻi.