Shin Guar Gum na da Lafiya ko kuwa ba Lafiya? Gaskiya mai ban mamaki

Wadatacce

• Menene guar gum?
• Kayayyakin da suke dauke da guar gum
• Yana iya samun wasu fa'idodi
• Kiwan narkewa
• Sugar jini
• Kwalastar jini
• Kulawar nauyi
• Babban allurai na iya samun mummunan tasiri
• Yana iya zama ba ga kowa ba
• Layin kasa

Guar gum shine ƙarin abincin da ake samu a cikin wadatar abinci.

Kodayake yana da nasaba da fa'idodi na kiwon lafiya da yawa, an kuma danganta shi da mummunan sakamako kuma har ma an hana amfani da shi a wasu kayan.

Wannan labarin yana kallon fa'ida da rashin amfani na guar gum don tantance ko cutarwa ne a gare ku.

Menene guar gum?

Har ila yau, ana kiransa guaran, ana yin guar gum ne daga ƙwayayen da ake kira guar wake ().

Nau'in polysaccharide ne, ko kuma dogon silsilar da ke tattare da kwayoyin sunadarai, kuma ya kunshi sugars biyu da ake kira mannose da galactose ().

Guar gum ana yawan amfani dashi azaman abincin abinci a yawancin abinci da aka sarrafa ().

Yana da amfani musamman a masana'antar abinci saboda yana narkewa kuma yana iya ɗaukar ruwa, yana samar da gel wanda zai iya ƙaruwa da ɗaure samfuran ().

Hukumar Abinci da Magunguna (FDA) tana ɗaukarta don a ƙididdige shi gaba ɗaya amintacce don amfani cikin ƙayyadadden adadin a cikin kayan abinci daban-daban (2).

Hakikanin abin da ke cikin sinadarin guar gum ya bambanta tsakanin masu kerawa. Guar gum gabaɗaya baya da adadin kuzari kuma galibi ya ƙunshi fiber mai narkewa. Abubuwan da ke cikin furotin ɗin zai iya zama daga 5-6% ().

Guar danko ƙari ne na abinci wanda ake amfani da shi don yin kauri da ɗaure kayayyakin abinci. Yana da yawa a cikin fiber mai narkewa da ƙananan kalori.

Kayayyakin da suke dauke da guar gum

Guar gum ana amfani dashi ko'ina a masana'antar abinci.

Wadannan abinci sau da yawa suna dauke da shi (2):

• ice cream
• yogurt
• gyaran salad
• Kayan gasa mara yisti
• gravies
• biredi
• kefir
• abincin safe
• ruwan 'ya'yan itace
• pudding
• miya
• cuku

Baya ga wadannan kayan abincin, ana samun guar gum a kayan kwalliya, magunguna, kayan sakawa, da kayan takarda ().

Guar danko ana samunsa a cikin kayayyakin kiwo, kayan kamshi, da kayan gasa. Hakanan ana amfani dashi azaman ƙari a cikin kayayyakin abinci.

Yana iya samun wasu fa'idodi

Sanannen sanyin Guar sananne ne saboda ikonsa na kauri da daidaita kayan abinci, amma kuma yana iya samarda wasu fa'idodi ga lafiya.

Nazarin ya nuna cewa zai iya zama da amfani ga wasu yankuna na kiwon lafiya, ciki har da narkewa, sukarin jini da matakan cholesterol, da kuma kiyaye nauyi.

Kiwan narkewa

Saboda guar gum yana da yawa a cikin fiber, yana iya tallafawa lafiyar tsarin narkewarka.

Studyaya daga cikin binciken ya gano cewa yana taimakawa sauƙaƙe maƙarƙashiya ta hanzarta motsi ta cikin hanjin hanji. Hakanan an haɗa amfani da guar gum a cikin ruwa tare da haɓakawa a cikin yanayin ɗamara da yawan motsin hanji ().

Bugu da ƙari, yana iya zama kamar rigakafi ta hanyar haɓaka haɓakar ƙwayoyin cuta mai kyau da rage haɓakar ƙwayoyin cuta masu cutarwa a cikin hanji ().

Godiya ga iyawar ta na inganta lafiyar narkewar abinci, hakan na iya taimakawa wajen magance cututtukan hanji (IBS).

Studyaya daga cikin binciken sati 6 wanda ya biyo bayan mutane 68 tare da IBS ya gano cewa guar gum wanda yake dauke da sinadarin hydrolyzed ya inganta alamun IBS. Ari da, a cikin wasu mutane, ya rage kumburi yayin da yake ƙaruwa da ɗima-ɗaka ().

Sugar jini

Karatun ya nuna cewa guar gum na iya rage suga.

Wannan saboda yana da nau'ikan fiber mai narkewa, wanda zai iya jinkirta shayar sukari kuma ya haifar da raguwa cikin matakan sukarin jini ().

A wani bincike daya, an baiwa masu fama da ciwon sikari sau 4 a rana na tsawon makonni 6. Ya gano cewa guar gum yana haifar da raguwar sikari sosai da raguwar kashi 20% a cikin LDL (mara kyau) cholesterol ().

Wani binciken ya lura da irin wannan binciken, wanda ya nuna cewa shan guar ya kara inganta karfin suga a cikin mutane 11 da ke dauke da ciwon sukari na 2 ().

Kwalastar jini

Magunguna masu narkewa kamar guar gum an nuna cewa suna da tasirin rage cholesterol.

Fiber yana ɗaure da ƙwayoyin bile a cikin jikinka, wanda ke haifar da fitarsu da kuma rage yawan ƙwayoyin bile da ke gudana. Wannan yana tilasta hanta yin amfani da cholesterol don samar da karin bile acid, wanda ke haifar da raguwar matakan cholesterol ().

Wani bincike da aka gudanar ya nuna cewa mutane 19 masu fama da kiba da ciwon sikari suna shan amfani na yau da kullun wanda ke dauke da gram 15 na guar gum. Sun gano cewa hakan ya haifar da ƙananan matakan ƙwayar cholesterol na jini, da ƙananan LDL cholesterol, idan aka kwatanta da placebo ().

Wani binciken dabba ya gano irin wannan sakamakon, wanda ke nuna cewa berayen da ake bai wa guar gum sun rage matakan cholesterol na jini, ban da karin matakan HDL (mai kyau) cholesterol ().

Kulawar nauyi

Wasu karatuttukan sun gano cewa guar gum zai iya taimakawa rage nauyi da kuma kulawar abinci.

Gabaɗaya, fiber yana motsawa ta cikin jikin mutum wanda ba zai iya lalacewa ba kuma yana iya taimakawa haɓaka ƙoshin abinci yayin rage ci ().

A zahiri, binciken daya ya nuna cewa cin ƙarin giram 14 na zare a kowace rana na iya haifar da raguwar 10% na adadin kuzari ().

Guar danko na iya zama mai tasiri musamman wajen rage ci da sha da adadin kuzari.

Reviewaya daga cikin nazarin karatun uku ya tabbatar da cewa guar gum ya inganta jin daɗi kuma ya rage adadin adadin kuzari da ake amfani da su daga ciye-ciye cikin yini ().

Wani binciken ya duba illar guar gum a kan rage kiba ga mata. Sun gano cewa shan gram 15 na guar danko a kowace rana ya taimaka wa mata rasa fam 5.5 (kilogiram 2.5) fiye da waɗanda suka sha placebo ().

Nazarin ya nuna cewa guar gum zai iya inganta lafiyar narkewar abinci da rage sukarin jini, cholesterol na jini, ci, da kuma cin kalori.

Babban allurai na iya samun mummunan tasiri

Amfani da guar mai yawa na iya haifar da mummunan sakamako ga lafiya.

A cikin shekarun 1990, wani magani mai rage nauyi wanda ake kira "Cal-Ban 3,000" ya shiga kasuwa.

Yana dauke da babban guar gum, wanda zai kumbura har sau 10-20 girmansa a cikin ciki don inganta cikawa da rage nauyi ().

Abun takaici, ya haifar da matsaloli masu tsanani, gami da toshewar hanji da ƙaramar hanji kuma, a wasu lokuta, har da mutuwa. Wadannan cututtukan masu illa masu hadari daga karshe sun haifar da FDA don hana amfani da guar gum a cikin kayan asarar nauyi ().

Koyaya, ka tuna cewa waɗannan cututtukan sun faru ne ta hanyar ƙwayoyin guar gumagam waɗanda sunfi yawa fiye da adadin da ake samu a yawancin kayayyakin abinci.

FDA tana da takamaiman matsakaicin matakan amfani don nau'ikan kayayyakin abinci, wanda ya fara daga 0.35% a cikin kayan da aka toya zuwa 2% a cikin ruwan ruwan kayan lambu da aka sarrafa (2).

Misali, madarar kwakwa tana da matsakaicin matakin amfani da guar gum 1%. Wannan yana nufin cewa kofi 1 (gram 240) zai iya ɗaukar nauyin gram 2.4 na guar gum (2).

Wasu nazarin ba su sami sakamako mai mahimmanci ba tare da allurai har zuwa 15 grams ().

Koyaya, lokacin da sakamako masu illa ya faru, yawanci sun haɗa da alamun narkewar narkewa kamar gas, gudawa, kumburin ciki, da mawuyacin hali ().

Yawan guar gum zai iya haifar da matsaloli kamar toshewar hanji da mutuwa. Adadin da ake sarrafawa a cikin abinci yawanci baya haifarda da illa amma wani lokaci yakan haifar da bayyanar cututtuka masu narkewa.

Yana iya zama ba ga kowa ba

Duk da yake guar gum na iya zama gaba ɗaya amintacce a cikin matsakaici don yawancin, wasu mutane ya kamata su rage yawan cin su.

Kodayake abin da ya faru ba safai ba, wannan ƙarin zai iya haifar da rashin lafiyan wasu mutane (,).

Bugu da ƙari, yana iya haifar da alamun narkewa, ciki har da gas da kumburi ().

Idan kun gano cewa kuna da damuwa da guar gum kuma kuna fuskantar tasirin sakamako masu biyo bayan amfani, yana iya zama mafi kyau don rage yawan abincin ku.

Waɗanda ke fama da cutar alawar soya ko ƙwarewa ga guar gum ya kamata su sa ido ko rage cin abincin su.

Layin kasa

A adadi mai yawa, guar gum na iya zama cutarwa kuma yana iya haifar da sakamako mara kyau.

Koyaya, yawan da aka samu a cikin abincin da aka sarrafa ba mai matsala bane.

Kodayake zaren kamar guar gum na iya samun fa'idodi na kiwon lafiya, yin amfani da abinci gabaɗaya, abincin da ba a sarrafa ba shine hanya mafi kyau don samun ƙoshin lafiya.