Tuesday 6 August 2013

Psyllium Health Benefits & Side Effects

Khi nghe nhắc đến Psyllium Husk không biết có ai cảm thấy tò mò muốn biết thêm chi tiết hay không?   Nếu có, xin mời xem tiếp theo nha.  

Trong bài viết nầy Tứ Diễm sưu tầm và tổng hợp một số tài liệu tìm được từ internet để tham khảo thêm nếu muốn tìm hiểu về sự ảnh hưởng tốt cũng như một số tác dụng phụ (nếu có) của Psyllium Husk với sức khỏe của người dùng thường xuyên.

Theo tài liệu cho biết Psyllium Seed Husk là một loại hạt giầu chất xơ, có thể ngăn ngừa hay giúp thuyên giảm một số bệnh liên quan tới hệ bài tiết (chẳng hạn như táo bón, tiêu chẩy, khó tiêu, vv.. vv..), cũng có thể ngăn ngừa phần nào bệnh ung thư ruột. 

Psyllium Seed Husk còn có tác dụng làm giảm cholesterol, nên có thể ngăn ngừa hay giúp thuyên giảm một số bệnh như cao mỡ trong máu, tiểu đường loại 2, bệnh tim mạch,  huyết áp cao, vv.. vv...   

Psyllium Seed Husk còn có tác dụng phụ là giúp ích cho việc giảm cân, nhờ giúp tạo cảm giác no bụng.   Nếu muốn giảm cân, người ta khuyên nên pha Psyllium Husk với nước, uống trước khi ăn khoảng 30 phút.  Như thế sẽ cắt giảm được lượng thức ăn tiêu thụ mỗi bữa mà không cảm thấy khó chịu vì đói bụng.

Đây là hình chụp gói Psyllium Husk Powder, Tứ Diễm mua từ một tiệm Health Store.  Mỗi gói nặng 1 pound (454 grams).  Nếu không muốn mua nhiều, có thể tìm trong các tiệm chuyên bán lẻ nguyên liệu nấu ăn làm bánh, chẳng hạn như Bulk Barn hay các tiệm tương tự

Có thể xem thêm chi tiết về Nutrition Facts trong hình bên dưới, sẽ thấy Psyllium Husk Powder chứa rất nhiều chất xơ (fiber).

Bên dưới là nguyên văn một vài bài viết sưu tầm từ trên mạng, Tứ Diễm xin mạn phép mang vào đây như tài liệu để tham khảo.   Có thể click vào các link đính kèm nếu muốn xem tại trang chính của bài viết.


Psyllium seed husks
From Wikipedia, the free encyclopedia - http://en.wikipedia.org/wiki/Psyllium_seed_husks

Psyllium seed husks also known as ispaghula, isabgol, or psyllium, are portions of the seeds of the plant Plantago ovata, (genus Plantago), a native of India. They are hygroscopic, expanding and become mucilaginous.
Psyllium seed husk are indigestible and are a source of soluble dietary fiber. They are used to relieve constipation, irritable bowel syndrome, and diarrhea. They are also used as a regular dietary supplement to improve and maintain regular GI transit. The inert bulk of the husks helps provide a constant volume of solid material irrespective of other aspects of the diet or any disease condition of the gut. Some recent research is also showing them to be promising in lowering cholesterol and controlling diabetes.[1]
Other uses include gluten-free baking, where ground psyllium seed husks bind moisture and help make breads less crumbly.
The husks are used whole in their natural state, or dried and chopped or powdered for easier consumption. In either of these forms, one takes them by mixing them with water or another fluid.
They are also available in capsules. Over-the-counter laxatives and fiber supplements such as Metamucil, Colon Cleanse, Serutan, Fybogel, Bonvit, Effersyllium, and Konsyl have psyllium husks as their main ingredient.
The husks may also be combined with other ingredients. For example, Blackstrap molasses is sometimes used with psyllium seed husks for its high mineral and vitamin content, as well as being an excellent carrier. A typical dose is one to three teaspoons per glass of water. Psyllium seeds can be used for the same purpose at a lower cost. The standard dose is 3.5gm dissolved in 250 ml of water.
The U.S. Food and Drug Administration (FDA) has established a tangible benefit of psyllium seed husk intake[2] and a decreased risk of coronary heart disease (CHD). Psyllium's soluble fiber thus has the potential to decrease the risk of CHD.

Adverse reactions and warnings

Possible adverse reactions include allergic reactions, especially among those having had regular exposure to psyllium dust. Gastrointestinal tract obstruction may occur, especially for those with prior bowel surgeries or anatomic abnormalities, or if taken with inadequate amounts of water.

Psyllium seed husk consumption has noteworthy negative and positive attributes.[3] A properly trained person can address the potential side-effects between prescription medications and psyllium seed husk, and the potential interactions between herbs or supplements and psyllium seed husk.

The FDA has published that psyllium, among other water-soluble gums, have been linked to medical reports of esophageal obstruction (Esophageal food bolus obstruction), choking, and asphyxiation. To be specific, the FDA reports.
"Esophageal obstruction and asphyxiation due to orally-administered drug products containing water-soluble gums, hydrophilic gums, and hydrophilic mucilloids as active ingredients are significant health risks when these products are taken without adequate fluid or when they are used by individuals with esophageal narrowing or dysfunction, or with difficulty in swallowing."
and "when marketed in a dry or incompletely hydrated form" are required to have the following warning labels:
Taking this product without adequate fluid may cause it to swell and block your throat or esophagus and may cause choking. Do not take this product if you have difficulty in swallowing. If you experience chest pain, vomiting, or difficulty in swallowing or breathing after taking this product, seek immediate medical attention;"
"Directions: (Select one of the following, as appropriate: "Take" or "Mix") this product (child or adult dose) with at least 8 ounces (a full glass) of water or other fluid. Taking this product without enough liquid may cause choking. See choking warning."[4]


Psyllium Health benefits, Side Effects

Psyllium Side effects and warnings. Psyllium is considered safe at recommended dosages. May cause side effects such as gas, bloatedness, diarrhea, stomach ache and others.

What is Psyllium

Psyllium husks also simply called psyllium are parts of the seeds of the plant Plantago ovata of the genus Plantago which native to India but can be found elsewhere. Psyllium husks are hygroscopic, capable of absorbing fluids primarily used as bulk forming laxative and a good source of dietary fiber and used commercially to produce mucilage.

psyllium seeds

Psyllium husk is an effective herb used to lose weight and in maintaining general intestinal health. Psyllium husk’s benefits come from its spongy fiber that is not readily digestible presenting a feeling of fullness thus reducing appetite.  The fiber-rich psyllium husk also improves digestion while cleansing the system. Psyllium is an excellent source of fiber for low carbohydrate diets that is effective in weight control programs.

Scientific Studies of Psyllium Health Benefits

Psyllium Benefits for Constipation

In the Journal of Alimentary Pharmacology & Therapeutics May 1998, a study has been published detailing the benefits of psyllium husk in the treatment of chronic constipation.
The study found that psyllium absorbs more water and produce more bulk that effects the intestine to contract and help speed the passage of stool through the digestive tract. Psyllium is superior to docusate sodium for softening stools by increasing stool water content, and has greater overall laxative efficacy in subjects with chronic idiopathic constipation. http://www.ncbi.nlm.nih.gov/pubmed/9663731

Psyllium Benefits Against Colon Cancer

In the Journal of Cancer Letters. November 1993, a study was published that investigated the potential synergism of wheat bran and psyllium husk in the inhibition of colon cancer in murine rats. According the study done in the Institute for Disease Prevention, George Washington University, the rats were fed with experimental diets and were given injections of azoxymethan to induce colon tumors. When fed with psyllium husk and wheat bran fibers the results clearly showed that there is a significantly reduced number of colon tumors. This study suggests that diets that include wheat bran in combination with psyllium husk could benefit human population against colon cancer risk who are addicted to high risk western diets.

Psyllium Benefits for Diabetes II Patients

A high fiber diet is widely believed to lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes. It may also reduce the chance of developing diabetes in those who are at risk.
The Journal of Diabetes and its Complications issue Sept-Oct 1998 have reported a study investigating the benefits of Plantago psyllium in type II diabetes and its effects in the blood lipid and glucose levels. The results of the study indicated that patients given 5 grams of psyllium husk three times a day for two weeks showed significant reduction in fasting plasma glucose, total cholesterol, LDL cholesterol, and triglycerides levels, while the  HDL cholesterol increased significantly with no remarkable side effects. This suggests that psyllium is an effective adjunct to dietary therapy in type II diabetes patients having the benefits of lipid and blood glucose lowering effect.

Psyllium Benefits for Diarrhea

Psyllium is also used to treat mild to moderate cases of diarrhea. Psyllium exhibits a water absorbency effect making the stool firmer and slower to pass.

Psyllium Effects and Benefits for Heart Disease

The Department of Medicine, Mt. Vernon Hospital in New York, USA has released a study as published in the Journal of Cardiology in Review. May 2007, on the nutriceuticals of psyllium husk in cardiovascular disease. The study reported that psyllium husk is a soluble gel-forming fiber that binds to the bile acids in the gut and has preventive effects of reabsorption, similar to the bile acid sequestrant drugs. Moreover, psyllium is useful as an adjunct to dietary therapy in the treatment of patients with mild-to-moderate hypercholesterolemia. In combination with other cholesterol-lowering drugs, such as statins, psyllium provides an added benefit on cholesterol lowering, and is well tolerated and cost-effective.

Psyllium Effects and Benefits for Hemorrhoids

Having soft stool is a great comfort when having hemorrhoids. Psyllium may benefit a hemorrhoid patient by softening the stool for easy passage through the anal cavity.

Psyllium Benefits for High Blood Pressure

The British Journal of Nutrition reported a study done in Curtin Health Innovation Research Institute about the effects of 12-week psyllium fibre supplementation or healthy diet on blood pressure and arterial stiffness in overweight and obese individuals. According to this study, healthy diet is the best way to control or lower blood pressure. Psyllium husk alone did not effect a significant benefit in lowering blood pressure but augmentation of psyllium husk may further improve control and lowering of blood pressure in hypertensive patients.

Psyllium Effects against High Cholesterol

Healthy diet rich in soluble fibers has been found to benefit patients with high cholesterol. According to studies  5 grams of psyllium husk  taken 3 times a day showed a significant reduction of total cholesterol, LDL cholesterol, and triglycerides levels, while the  HDL cholesterol increased significantly with no remarkable side effects.
Psyllium husk when taken in combination with cholesterol lowering drugs, such as statins provide additional benefits in reducing cholesterol levels.

Psyllium Husk  Benefits to Weight Loss

Studies and clinical reports suggest that psyllium husk is not a readily digestible fiber and absorbs water and bile acids in the stomach and intestine. Because of this effect, there is a feeling of fuller stomach that reduce hunger and cravings while at the same time preventing the reabsorption of fatty acids by the stomach.

Psyllium Availability and Preparation

  • Psyllium husks are mostly available in health food stores.
  • Psyllium may be bought in standard preparations in dry seed or husk form, to be mixed with water as needed.
  • Psyllium is also an ingredient in some commercially prepared laxatives.
  • Psyllium can also be bought in capsules, tablets, and wafers forms.
  • Psyllium is also available in herbal online stores. Amazon.com also carries a couple of psyllium husk preparations such as the Psyllium Husk 500mg, 500 Capsules

How to Take Psyllium:

The husks are used whole in their natural state, or dried and chopped or powdered for easier consumption. In either of these forms, one takes them by mixing them with water or another fluid.

It is best that children should get fiber from their diet. Psyllium supplements may only be given upon doctor's advice.
To take psyllium husk or seeds : Add 1 to 2 tsp of psyllium husks with 8 oz glass of warm water then mixed well. Note that psyllium absorbs water rapidly and the mix should be taken immediately or else it will become too thick to swallow.
When taking commercially prepared psyllium, take as directed in the product label.
Psyllium can be taken 30 minutes before meal for weight loss regimen while for other purposes, psyllium can be taken in the morning or upon bedtime.

Psyllium Safe Dosage, Side Effects and Warnings

  • Psyllium is considered safe if taken properly. Psyllium should always be taken with a minimum of 8 ounces of water.
  • Psyllium can be taken even by pregnant or breast feeding mothers.
  • Psyllium can only be given to young children upon the advice of a doctor.
  • Psyllium side effects may include gas, stomach pain, diarrhea, constipation and nausea.
  • In rare cases, psyllium may cause side effects such as head ache, cough and sinus problems.
  • Psyllium may cause adverse side effects to people who are sensitive to psyllium husk or seeds. Side effects may include sneezing, asthma and hives.
  • Psyllium may cause choking for people who have difficulty in swallowing.
  • Do not take psyllium products if suspected of gastroinstestinal narrowing or obstructions or spasms.
  • Psyllium may affect the absorption of the medications taken. Consult your doctor when planning to take psyllium when under some kind of medication.

Mời xem một số video clip suu tầm từ trên mạng

Video Clip #1: Health Food Facts : What Are Psyllium Seed Husks?

Video Clip #2: Detoxify Your Body With Psyllium Husk Powder - A Detoxification Herb

Video Clip #3: Psyllium Husk Health Benefits

Video Clip #4:  How to Best Prepare a Psyllium Drink for Colon Cleanse

Video Clip #6: The Health Minute - A clean colon is key to good health
Tình cờ tìm thấy video clip nầy giải thích một số điều liên quan tới cách hoạt động cùng một số bệnh liên quan đến ruột, cũng như có liên quan tới sức khỏe nên Tứ Diễm mang vào đây để ai cần có thể xem như một tài liệu tham khảo

Ngoài các công dụng ở trên, Psyllium Husk còn được dùng trong một số công thức như một chất "kết dính" chẳng hạn như trong món Coconut Wrap.  Tứ Diễm sẽ viết thêm về món Coconut Wrap trong một bài viết khác, xin mời ghé xem bài viết Coconut Wrap - công thức của sis Ngọc Mỹ

Tứ Diễm sẽ bổ túc thêm khi có thời gian


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thảo nguyên said...

chi ơi Psyllium Husk này bán ở đâu hả chị

TuDiem's Corner said...

Sis Thảo Nguyên ơi,

Tứ Diễm không biết sis đang ở quốc gia nào. Nếu ở Bắc Mỹ, Psyllium Husk thường bán trong các tiệm Health Food Store. Ngoài ra có thể mua online, sis google chắc sẽ tìm ra tiệm ở gần nơi sis ở. Riêng Tứ Diễm thì lần đầu mua trong một tiệm Health Food Store, họ bán một bao đã gói sẵn, hình như 1 pound. Về sau, Tứ Diễm biết trong tiệm Bulk Barn có bán, mình mua lẻ tùy theo số lượng cần dùng, không cần mua nguyên gói cả pound

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