{"id":502400,"date":"2023-10-16T14:31:06","date_gmt":"2023-10-16T12:31:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=502400"},"modified":"2023-10-17T15:09:23","modified_gmt":"2023-10-17T13:09:23","slug":"psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/","title":{"rendered":"Psyllium: impactul acestuia asupra pierderii \u00een greutate, digestiei, microbiomului \u0219i modul de folosire"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Ce_sunt_fibrele\" title=\"Ce sunt fibrele?\">Ce sunt fibrele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Ce_este_Psyllium\" title=\"Ce este Psyllium?\">Ce este Psyllium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Cum_functioneaza_psyllium\" title=\"Cum func\u021bioneaz\u0103 psyllium?\">Cum func\u021bioneaz\u0103 psyllium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Ce_beneficii_are_psyllium_pentru_sanatate\" title=\"Ce beneficii are psyllium pentru s\u0103n\u0103tate?\">Ce beneficii are psyllium pentru s\u0103n\u0103tate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Poate_Psyllium_sa_aiba_efecte_secundare\" title=\"Poate Psyllium s\u0103 aib\u0103 efecte secundare?\">Poate Psyllium s\u0103 aib\u0103 efecte secundare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Cum_se_foloseste_psyllium\" title=\"Cum se folose\u0219te psyllium?\">Cum se folose\u0219te psyllium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/psyllium-fibre-benefice-nu-numai-pentru-o-digestie-buna\/#Important_de_retinut\" title=\"Important de re\u021binut\">Important de re\u021binut<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vi s-a spus vreodat\u0103 c\u0103 pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi digestia sau pentru a v\u0103 \u00eembog\u0103\u021bi dieta cu fibre, ar trebui s\u0103 lua\u021bi psyllium? De fapt, acesta nu este deloc un sfat r\u0103u, deoarece acest supliment nutritiv pe baz\u0103 de plante v\u0103 poate lini\u0219ti cu adev\u0103rat stomacul deranjat, aduc\u00e2nd \u00een acela\u0219i timp beneficii suplimentare. A\u0219adar, ce este psyllium \u0219i ce beneficii v\u0103 poate aduce?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00cen acest articol, ve\u021bi afla despre impactul pe care psyllium \u00eel are asupra urm\u0103toarelor aspecte:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#digestie\" style=\"border-radius:0px\">Digestie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#gut-microbiom\" style=\"border-radius:0px\">Microbiom intestinal<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-cholesterol-levels\" style=\"border-radius:0px\">Nivelul colesterolului din sange<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">Nivelul zah\u0103rului din s\u00e2nge<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pierdere-\u00een-greutate\" style=\"border-radius:0px\">Pierdere \u00een greutate<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_fibrele\"><\/span>Ce sunt fibrele? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am sugerat deja, psyllium este un tip de <a href=\"https:\/\/gymbeam.ro\/fibre\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a>. \u00cen esen\u021b\u0103, fibrele sunt carbohidra\u021bi pe care organismul <strong>nu \u00eei poate digera deoarece nu are enzimele necesare,<\/strong> a\u0219a c\u0103 p\u0103r\u0103sesc corpul <strong>aproape \u00een aceea\u0219i form\u0103 \u00een care au fost ingera\u021bi.<\/strong> \u00cen ciuda acestui fapt, au multe beneficii \u0219i sunt o parte esen\u021bial\u0103 a unei diete s\u0103n\u0103toase. Un adult obi\u0219nuit s\u0103n\u0103tos ar trebui s\u0103 consume 25-30 g de fibre pe zi. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibrele se g\u0103sesc exclusiv \u00een <strong>alimentele pe baz\u0103 de plante<\/strong>. Sursele sale bune includ <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a>, cereale integrale, legume, fructe, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum sunt \u00eemp\u0103r\u021bite fibrele?<\/h3>\n\n\n\n<p>Exist\u0103 dou\u0103 tipuri de fibre \u00een alimente \u0219i suplimente nutritive: <strong>solubile<\/strong> \u0219i <strong>insolubile.<\/strong> Fiecare func\u021bioneaz\u0103 pu\u021bin diferit, dar ambele sunt esen\u021biale pentru s\u0103n\u0103tatea noastr\u0103. Din fericire, \u00een sursele alimentare, acestea sunt de obicei combinate, a\u0219a c\u0103 trebuie doar s\u0103 monitoriza\u021bi dac\u0103 consuma\u021bi \u00een general o cantitate suficient\u0103 de alimente bogate \u00een fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fibrele insolubile<\/strong> ac\u021bioneaz\u0103 ca <strong>o \u201em\u0103tur\u0103\u201d \u00een intestine.<\/strong> Absorb apa, \u00ee\u0219i m\u0103resc volumul \u0219i <strong>accelereaz\u0103 trecerea con\u021binutului digerat prin tractul digestiv.<\/strong> Acest tip de fibre este excretat din organism f\u0103r\u0103 nicio modificare. Exemplele includ <strong>celuloza<\/strong> sau <strong>hemiceluloza.<\/strong><\/li>\n\n\n\n<li><strong>Fibrele solubile absorb apa<\/strong> \u00een intestinul sub\u021bire, form\u00e2nd o <strong>substan\u021b\u0103 asem\u0103n\u0103toare gelului.<\/strong> Acest lucru <strong>\u00eencetine\u0219te<\/strong> digestia, ajut\u00e2ndu-v\u0103 s\u0103 v\u0103 sim\u021bi\u021bi <strong>mai plini.<\/strong> \u00cen intestinul gros, servesc drept <strong>hran\u0103 pentru bacteriile intestinale benefice<\/strong> \u0219i sus\u021bin compozi\u021bia optim\u0103 a <strong>microbiomului intestinal<\/strong>. Exemple includ <strong>inulin\u0103, pectin\u0103<\/strong> \u0219i <a href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glucomannan<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi mai multe despre fibre, tipurile sale, efectele asupra s\u0103n\u0103t\u0103\u021bii \u0219i sursele de alimente \u00een articolul <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fibre alimentare: de ce sunt importante \u0219i care sunt sursele acestora?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-749x1124.jpg\" alt=\"Categorii de fibre\" class=\"wp-image-498877\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_Psyllium\"><\/span>Ce este Psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Psyllium<\/a> este o fibr\u0103 derivat\u0103 din planta Plantago ovata, cunoscut\u0103 sub numele de <strong>Arnoglossum<\/strong>. Beneficiile sale au fost recunoscute \u00een <strong>medicina tradi\u021bional\u0103 chinez\u0103<\/strong> \u0219i <strong>ayurvedic\u0103<\/strong>, unde a fost folosit \u00een tratarea hipertensiunii arteriale \u0219i a unor probleme de piele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen r\u00e2ndul tipurilor de fibre, psyllium este destul de unic, deoarece, de\u0219i se \u00eencadreaz\u0103 \u00een <strong>fibre solubile<\/strong>, prezint\u0103 \u0219i caracteristicile <strong>fibrelor insolubile<\/strong>. Con\u021bine trei componente diferite, fiecare comport\u00e2ndu-se u\u0219or diferit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce tipuri de fibre se g\u0103sesc \u00een psyllium?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20% const\u0103 din fibre insolubile<\/li>\n\n\n\n<li>55-60% reprezint\u0103 componenta care poate crea un gel \u00een tractul digestiv<\/li>\n\n\n\n<li>10-15% const\u0103 din fibre v\u00e2scoase care nu creeaz\u0103 un gel<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 acestei combina\u021bii, psyllium este o fibr\u0103 versatil\u0103 cu un spectru mai larg de beneficii \u00een compara\u021bie cu alte tipuri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-size: 1rem\">Nu \u00een ultimul r\u00e2nd, merit\u0103 men\u021bionat faptul c\u0103 psyllium este un <strong>aliment f\u0103r\u0103 gluten<\/strong>, a\u0219adar persoanele cu boal\u0103 celiac\u0103 sau cele cu alergii la gr\u00e2u sau sensibilitate la gluten nonceliac\u0103 \u00eel pot consuma \u00een siguran\u021b\u0103.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[8,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_functioneaza_psyllium\"><\/span>Cum func\u021bioneaz\u0103 psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen intestinul sub\u021bire, psyllium <strong>absoarbe apa \u0219i formeaz\u0103 un gel,<\/strong> care este tipic pentru fibrele solubile. S-ar putea presupune c\u0103 acest lucru ar \u00eencetini digestia, dar, dimpotriv\u0103, o <strong>accelereaz\u0103<\/strong>, la fel ca fibrele insolubile. <strong>\u00cen plus, cre\u0219te semnificativ volumul scaunului,<\/strong> care este o tr\u0103s\u0103tur\u0103 comun\u0103 a fibrelor insolubile. \u00cen consecin\u021b\u0103, este folosit \u00een mod obi\u0219nuit ca <strong>laxativ,<\/strong> o substan\u021b\u0103 care poate <strong>promova \u0219i accelera mi\u0219c\u0103rile intestinale<\/strong>, lucru benefic \u00een cazurile de constipa\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen mod interesant, psyllium este mai pu\u021bin <strong>metabolizat de bacteriile intestinale<\/strong> din intestinul sub\u021bire, \u00een compara\u021bie cu ceea ce este tipic pentru fibrele solubile. Acest lucru \u00eei permite s\u0103-\u0219i p\u0103streze capacitatea de a <strong>re\u021bine apa,<\/strong> men\u021bin\u00e2nd un volum mare, ceea ce ajut\u0103 la trecerea lin\u0103 a scaunului. Mai mult, deoarece bacteriile au un impact minim asupra psyllium, acesta r\u0103m\u00e2ne aproape neatins, f\u0103c\u00e2ndu-l eficient pentru scopul propus.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_beneficii_are_psyllium_pentru_sanatate\"><\/span>Ce beneficii are psyllium pentru s\u0103n\u0103tate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"travenie\">1. Impact pozitiv asupra digestiei<\/h3>\n\n\n\n<p>Ca toate tipurile de fibre, beneficiul principal \u0219i cel mai puternic al fibrei psyllium const\u0103 \u00een efectul s\u0103u pozitiv asupra sistemului digestiv. Este un <strong>supliment nutritiv versatil<\/strong> cu o gam\u0103 larg\u0103 de utiliz\u0103ri, iar medicii \u00eel recomand\u0103 adesea ca ajutor \u00een tratarea problemelor digestive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Psyllium este un bine-cunoscut <strong>laxativ de formare \u00een vrac.<\/strong> \u00cen practic\u0103, aceasta \u00eenseamn\u0103 c\u0103 absoarbe apa \u0219i cre\u0219te volumul scaunului, facilit\u00e2nd trecerea scaunului prin tractul digestiv. Acest lucru ajut\u0103 la o mai bun\u0103 mi\u0219care a intestinului.<\/li>\n\n\n\n<li>De asemenea, <strong>\u00eenmoaie scaunul<\/strong> \u0219i \u00eei \u00eembun\u0103t\u0103\u021be\u0219te consisten\u021ba. Cu toate acestea, este esen\u021bial s\u0103 re\u021bine\u021bi c\u0103 acest lucru poate func\u021biona eficient numai atunci c\u00e2nd men\u021bine\u021bi \u0219i o hidratare adecvat\u0103.<\/li>\n\n\n\n<li>\u00cen general, poate <strong>sus\u021bine \u0219i accelera mi\u0219c\u0103rile intestinale.<\/strong><\/li>\n\n\n\n<li>Astfel, poate ajuta \u00eempotriva <strong>constipa\u021biei<\/strong> \u0219i o poate preveni.<\/li>\n\n\n\n<li>Pe de alt\u0103 parte, este potrivit \u0219i pentru <strong>probleme legate de diaree,<\/strong> deoarece poate absorbi excesul de ap\u0103, \u00eengro\u0219\u00e2nd astfel scaunul.<\/li>\n\n\n\n<li>Poate <strong>normaliza mi\u0219c\u0103rile intestinale<\/strong> \u0219i poate oferi ajutor \u00een ambele dificult\u0103\u021bi contrastante. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Psyllium \u0219i sindromul de intestin iritabil (IBS)<\/h4>\n\n\n\n<p>Studiile sugereaz\u0103 c\u0103 psyllium poate fi eficient pentru persoanele care sufer\u0103 de <strong>sindromul intestinului iritabil (IBS).<\/strong> IBS este o afec\u021biune sup\u0103r\u0103toare caracterizat\u0103 prin <strong>mi\u0219c\u0103ri intestinale neregulate, flatulen\u021b\u0103, crampe<\/strong> \u0219i <strong>episoade alternante de diaree \u0219i constipa\u021bie,<\/strong> cu <strong>combina\u021bii<\/strong> variate ale acestor simptome. Cauzele acestei probleme sunt de obicei destul de complexe. Cu toate acestea, psyllium pare a fi unul dintre ajutoarele care amelioreaz\u0103 aceste simptome. Nu exist\u0103 o doz\u0103 recomandat\u0103 de psyllium pentru IBS, dar studiile men\u021bioneaz\u0103 doze eficiente de aproximativ <strong>20 de grame pe zi.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Psyllium provoac\u0103 balonare?<\/h4>\n\n\n\n<p>Un avantaj semnificativ al psylliumului este c\u0103, spre deosebire de alte tipuri de fibre solubile (de exemplu, inulina care se g\u0103se\u0219te \u00een <a href=\"https:\/\/gymbeam.ro\/sirop-de-cicoare-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirop de cicoare<\/a> sau glucomannan), <strong>nu este asociat de obicei cu balonarea,<\/strong> chiar \u0219i \u00een cantit\u0103\u021bi excesive. Gazul se formeaz\u0103 de obicei atunci c\u00e2nd fibrele sunt metabolizate de microorganismele intestinale. Cu toate acestea, doar o por\u021biune foarte mic\u0103 de psyllium este procesat\u0103 \u00een acest mod, a\u0219a c\u0103 de obicei nu provoac\u0103 balonare. Dac\u0103 sunte\u021bi \u00een c\u0103utarea unui supliment care s\u0103 v\u0103 sprijine mi\u0219c\u0103rile intestinale, dar v\u0103 \u00eengrijoreaz\u0103 gazele \u0219i <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/despre-balonare-si-cum-sa-scapati-de-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stomacul balonat<\/a>, psyllium poate fi o alegere bun\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"668\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1124x668.jpg\" alt=\"Psyllium \u0219i digestia\" class=\"wp-image-498899\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1124x668.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-400x238.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1536x914.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-2048x1218.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"crevny-mikrobiom\">2. Influen\u021beaz\u0103 microbiomul intestinal<\/h3>\n\n\n\n<p>Sistemul nostru digestiv g\u0103zduie\u0219te microorganisme benefice care coexist\u0103 cu noi de-a lungul vie\u021bii \u0219i joac\u0103 un rol vital \u00een s\u0103n\u0103tatea noastr\u0103 general\u0103. Aceste <strong>miliarde de bacterii benefice, drojdii \u0219i alte organisme minuscule,<\/strong> denumite colectiv <strong>microbiomul intestinal,<\/strong> necesit\u0103 regulat <strong>hran\u0103<\/strong> pentru a se dezvolta \u0219i pentru a avea un impact pozitiv de durat\u0103 asupra <strong>sistemului nostru imunitar.<\/strong> \u201eHrana\u201d potrivit\u0103 pentru aceste organisme sunt a\u0219a-numitele <strong>prebiotice<\/strong>, care practic sunt <strong>fibre solubile<\/strong>, pe care nu le putem digera, dar le putem oferi drept hran\u0103 pentru microorganismele deja men\u021bionate care tr\u0103iesc \u00een intestinul gros. \u00cen schimb, ele ne ofer\u0103 numeroase beneficii pentru s\u0103n\u0103tate. Cunoa\u0219tem deja efectele pozitive men\u021bionate mai sus asupra <a href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>imunit\u0103\u021bii<\/strong><\/a> \u0219i&nbsp;<strong>s\u0103n\u0103t\u0103\u021bii&nbsp;cardiovasculare<\/strong>, dar se vorbe\u0219te \u0219i despre impactul lor pozitiv asupra<strong> bun\u0103st\u0103rii psihologice<\/strong> sau asupra<strong> sc\u0103derii riscului de obezitate.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i am men\u021bionat anterior c\u0103 psyllium nu este metabolizat de bacteriile intestinale la fel de mult ca alte tipuri de fibre, le ofer\u0103 totu\u0219i o <strong>anumit\u0103 hran\u0103<\/strong>. Se comport\u0103 ca un prebiotic, contribuind la <strong>compozi\u021bia optim\u0103 a microbiomului intestinal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, este pu\u021bin probabil ca psyllium singur s\u0103 satisfac\u0103 locuitorii sistemului vostru digestiv. Este esen\u021bial\u0103 o <strong>diet\u0103 variat\u0103, care s\u0103 con\u021bin\u0103 suficiente alimente bogate \u00een fibre.<\/strong> Dac\u0103 sim\u021bi\u021bi nevoia s\u0103 sus\u021bine\u021bi \u00een continuare compozi\u021bia microbiomului vostru cu suplimente, pute\u021bi lua \u00een considerare \u0219i alte tipuri de fibre solubile, cum ar fi <a href=\"https:\/\/gymbeam.ro\/glucomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glucomannan<\/a> sau <a href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre din mere<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,46912,77737,78046\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cholesterolu-v-krvi\">3. Ajut\u0103 la sc\u0103derea nivelului de colesterol<\/h3>\n\n\n\n<p>Nivelul colesterolului din s\u00e2nge este unul dintre parametrii verifica\u021bi \u00een mod obi\u0219nuit de medici \u00een timpul examin\u0103rilor preventive. Scopul este men\u021binerea nivelului de colesterol \u00een <strong>intervalul optim<\/strong> (p\u00e2n\u0103 la 5 mmol\/L), deoarece un nivel crescut cre\u0219te riscul de <strong>ateroscleroz\u0103 (\u00eengustarea arterelor),<\/strong> care poate duce ulterior la afec\u021biuni precum infarctul miocardic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, este benefic s\u0103 \u0219ti\u021bi cum s\u0103 <strong>preveni\u021bi cre\u0219terea nivelului de colesterol<\/strong> sau s\u0103 sprijini\u021bi <strong>reducerea valorilor deja ridicate.<\/strong> Consumul de psyllium ar putea fi o modalitate de a realiza acest lucru. \u00cen sistemul digestiv, <strong>se leag\u0103 de acizii biliari<\/strong> (utiliza\u021bi pentru digestia gr\u0103similor) \u0219i <strong>\u00eei scoate din organism.<\/strong> Cu toate acestea, aceste molecule <strong>con\u021bin \u0219i colesterol,<\/strong> care este, de asemenea, excretat cu ajutorul psylliumului. Drept urmare, organismul trebuie <strong>s\u0103 apeleze la rezervele sale de colesterol pentru a crea noi acizi biliari.<\/strong> Prin urmare, consumul regulat de psyllium poate contribui la reducerea treptat\u0103 a nivelului de colesterol din s\u00e2nge. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leg\u0103tura dintre consumul de psyllium \u0219i nivelul sc\u0103zut de colesterol a fost demonstrat\u0103 \u00eentr-un studiu care a implicat 248 de persoane cu hipercolesterolemie (nivel crescut de colesterol). Participan\u021bii au urmat o diet\u0103 de 8 s\u0103pt\u0103m\u00e2ni (dieta AHA Step 1) \u0219i au fost \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupuri. Un grup a consumat <strong>psyllium de dou\u0103 ori pe zi (2 x 5,1 g)<\/strong>, \u00een timp ce cel\u0103lalt grup a luat un <strong>placebo<\/strong> (celuloz\u0103). S-a constatat c\u0103 \u00een grupul care a luat psyllium, nivelul colesterolului LDL (colesterolul \u201er\u0103u\u201d) a sc\u0103zut cu o medie de <strong>2,9%<\/strong>, \u00een timp ce \u00een grupul placebo, acesta a crescut de fapt cu 3,9%. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oricine dore\u0219te s\u0103 men\u021bin\u0103 un nivel s\u0103n\u0103tos de colesterol pe termen lung ar trebui s\u0103-\u0219i monitorizeze \u0219i dieta. Pute\u021bi afla mai multe despre cum ar trebui s\u0103 arate o diet\u0103 s\u0103n\u0103toas\u0103 \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1.webp\" alt=\"Psyllium \u0219i nivelul de colesterol\" class=\"wp-image-498983\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cukru-v-krvi\">4. Influen\u021beaz\u0103 nivelul zah\u0103rului din s\u00e2nge<\/h3>\n\n\n\n<p><strong>Nivelul de zah\u0103r din s\u00e2nge (glicemia)<\/strong> are un interval s\u0103n\u0103tos, iar dac\u0103 aceast\u0103 limit\u0103 cre\u0219te \u00een mod repetat, \u00eenseamn\u0103 c\u0103 organismul nostru <strong>nu \u00eel mai poate \u021bine sub control<\/strong>. Acesta poate include afec\u021biuni precum toleran\u021ba sc\u0103zut\u0103 la glucoz\u0103, care se poate dezvolta \u00een timp \u00een diabet de tip 2. Glicemia crescut\u0103 nu trebuie desconsiderat\u0103 deoarece, \u00een timp, poate duce la <strong>deteriorarea treptat\u0103 a vaselor de s\u00e2nge<\/strong> \u0219i cre\u0219te riscul apari\u021biei diverselor probleme de s\u0103n\u0103tate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Psyllium poate fi o modalitate de a ajuta la <strong>men\u021binerea nivelului de zah\u0103r din s\u00e2nge.<\/strong> Datorit\u0103 capacit\u0103\u021bii sale de a crea un gel \u00een sistemul digestiv, se poate <strong>lega de zah\u0103rul din diet\u0103<\/strong> \u0219i poate <strong>\u00eencetini absorb\u021bia acestuia \u00een s\u00e2nge.<\/strong> Acest lucru duce la un debut <strong>mai lent<\/strong> al glicemiei, care poate \u00eembun\u0103t\u0103\u021bi controlul general al zah\u0103rului din s\u00e2nge. Studiile au sugerat psyllium ca un bun supliment pentru tratarea diabetului de tip 2. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efectul fibrei psyllium asupra glicemiei a fost observat \u0219i \u00eentr-o meta-analiz\u0103 care a evaluat rezultatele a \u0219apte studii. S-a constatat c\u0103 administrarea a <strong>10 grame de psyllium cu 20-30 de minute \u00eenainte de mas\u0103<\/strong> ar putea fi eficient\u0103 \u00een reducerea glicemiei dup\u0103 mas\u0103 la persoanele cu diabet. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fluctua\u021biile nivelului de zah\u0103r din s\u00e2nge pot afecta \u0219i persoanele s\u0103n\u0103toase obi\u0219nuite. A\u021bi avut vreodat\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>poft\u0103 de dulce<\/strong><\/a> incontrolabil\u0103 sau a\u021bi sim\u021bit c\u0103 <strong>nivelul vostru de energie se afl\u0103 pe un roller coaster?<\/strong> Aceste simptome ar putea fi legate de <strong>fluctua\u021biile nivelului de zah\u0103r din s\u00e2nge.<\/strong> Psyllium, chiar \u0219i \u00een cazul unei persoane s\u0103n\u0103toase, poate duce la sc\u0103derea fluctua\u021biilor glicemiei \u0219i poate ajuta la limitarea mersului regulat la frigider sau la c\u0103derile nea\u0219teptate ale nivelului de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chudnutie\">5. Poate ajuta la pierderea \u00een greutate<\/h3>\n\n\n\n<p>Probabil c\u0103 a\u021bi \u021binut o diet\u0103 la un moment dat, limit\u00e2ndu-v\u0103 aportul de alimente at\u00e2t de mult \u00eenc\u00e2t v\u0103 era foame chiar \u0219i \u00een vise \u0219i probabil c\u0103 nu a durat mult p\u00e2n\u0103 c\u00e2nd a\u021bi renun\u021bat la diet\u0103. Aceasta este o situa\u021bie comun\u0103 care apare atunci c\u00e2nd nu v\u0103 ajusta\u021bi corect dieta. Desigur, este normal s\u0103 v\u0103 fie pu\u021bin foame atunci c\u00e2nd sunte\u021bi la diet\u0103, dar scopul vostru ar trebui s\u0103 fie s\u0103 minimiza\u021bi c\u00e2t mai mult acest sentiment.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a preveni cu succes foamea \u0219i pentru a <strong>reduce aportul caloric<\/strong> pentru pierderea \u00een greutate, este esen\u021bial s\u0103 include\u021bi alimente care v\u0103 ajut\u0103 s\u0103 v\u0103 <strong>sim\u021bi\u021bi plini.<\/strong> Fibrele solubile, inclusiv psyllium, pot ajuta la acest lucru prin absorb\u021bia apei \u0219i <strong>umplerea stomacului,<\/strong> favoriz\u00e2nd o mai bun\u0103 senza\u021bie de sa\u021bietate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile sugereaz\u0103 c\u0103 psyllium ar putea chiar <strong>suprima apetitul<\/strong>, sus\u021bin\u00e2nd poten\u021bial produc\u021bia de hormoni care duc la <strong>reducerea poftei de m\u00e2ncare<\/strong>. Cu toate acestea, rezultatele pe acest subiect variaz\u0103 \u0219i se pare c\u0103 ar putea fi necesare doze mari de psyllium pentru a ob\u021bine acest efect. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unele studii \u0219tiin\u021bifice confirm\u0103 efectele pozitive ale fibrei psyllium asupra pierderii \u00een greutate. De exemplu, un studiu cu 36 de participan\u021bi a concluzionat c\u0103 grupul care a luat psyllium <strong>(10,5 grame pe zi)<\/strong>&nbsp;a pierdut \u00een medie&nbsp;<strong>3 kg pe parcursul a 8 s\u0103pt\u0103m\u00e2ni,<\/strong> \u00een timp ce grupul placebo \u0219i-a men\u021binut greutatea. Pe de alt\u0103 parte, o meta-analiz\u0103 a mai multor studii a sugerat c\u0103 psyllium nu a avut niciun efect asupra pierderii \u00een greutate. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatele sunt mixte, probabil pentru c\u0103 psyllium se comport\u0103 par\u021bial ca fibrele insolubile. Cu toate acestea, poate servi ca un supliment benefic pentru un plan de pierdere \u00een greutate bine structurat. Atunci c\u00e2nd este combinat cu un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">deficit caloric<\/a> \u0219i un aport general adecvat de fibre, psyllium poate duce la un num\u0103r mai sc\u0103zut pe c\u00e2ntar \u0219i la reducerea poftei de dulciuri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 calcula\u021bi c\u00e2te calorii ar trebui s\u0103 consuma\u021bi pentru a sl\u0103bi, pute\u021bi utiliza <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>calculatorul nostru online pentru aportul de energie \u0219i macronutrien\u021bi<\/strong><\/a>.<\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi \u00een c\u0103utarea unor suplimente nutritive potrivite pentru pierderea \u00een greutate, le pute\u021bi g\u0103si \u00een articolul <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/suplimente-nutritive-pentru-pierderea-in-greutate-care-sunt-potrivite-pentru-arderea-grasimilor-sau-senzatia-de-satietate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Dietary supplements for weight loss: Which will help burn fat or fill you up? (opens in a new tab)\">Suplimente nutritive pentru pierderea \u00een greutate: care sunt potrivite pentru arderea gr\u0103similor sau senza\u021bia de sa\u021bietate?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1.webp\" alt=\"Psyllium \u0219i pierderea \u00een greutate\" class=\"wp-image-498938\" title=\"Psyllium \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Poate_Psyllium_sa_aiba_efecte_secundare\"><\/span>Poate Psyllium s\u0103 aib\u0103 efecte secundare?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar \u0219i \u00een cazul psylliumului, este important s\u0103 re\u021bine\u021bi c\u0103 tot ce este \u00een exces poate avea efecte negative. Aportul excesiv de psyllium, ca \u0219i fibrele \u00een general, poate duce la c\u00e2teva efecte secundare nepl\u0103cute care ar trebui luate \u00een considerare atunci c\u00e2nd \u00eel utiliza\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poate provoca <strong>probleme digestive<\/strong>, \u00een special <strong>constipa\u021bie<\/strong>. Dac\u0103 aportul de psyllium nu este \u00eenso\u021bit de un aport adecvat de lichide, acesta poate face mai mult r\u0103u dec\u00e2t bine. Prin urmare, asigura\u021bi-v\u0103 c\u0103 men\u021bine\u021bi o hidratare adecvat\u0103 atunci c\u00e2nd utiliza\u021bi psyllium. \u00cen mod similar, pot ap\u0103rea probleme dac\u0103 \u00eencepe\u021bi imediat s\u0103 lua\u021bi doze mari cu care nu sunte\u021bi obi\u0219nui\u021bi. Prin urmare, este recomandabil s\u0103 cre\u0219te\u021bi treptat cantitatea.<\/li>\n\n\n\n<li>\u00cen cazuri extreme, se poate dezvolta o afec\u021biune numit\u0103 <strong>bezoar<\/strong>, care este un <strong>blocaj \u00een sistemul digestiv format din psyllium<\/strong> care obstruc\u021bioneaz\u0103 pasajul con\u021binutului intestinal. Aceast\u0103 afec\u021biune este de obicei asociat\u0103 cu <strong>o mobilitate natural\u0103 sc\u0103zut\u0103 a sistemului digestiv. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>Pot ap\u0103rea dificult\u0103\u021bi la persoanele care sufer\u0103 de <strong>alergii<\/strong> sau <strong>astm.<\/strong> S-a observat c\u0103 inhalarea prafului de psyllium <strong>agraveaz\u0103 simptomele<\/strong> la persoanele cu aceste afec\u021biuni. Prin urmare, dac\u0103 v\u0103 confrunta\u021bi cu oricare dintre aceste probleme, trebuie s\u0103 lua\u021bi \u00een calcul acest lucru.<\/li>\n\n\n\n<li><strong>Aportul excesiv de psyllium<\/strong> (ca \u0219i fibrele \u00een general) poate fi asociat cu o <strong>absorb\u021bie redus\u0103 a mineralelor \u0219i vitaminelor.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_foloseste_psyllium\"><\/span>Cum se folose\u0219te psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu exist\u0103 o recomandare exact\u0103 pentru aportul zilnic de psyllium. Doza zilnic\u0103 ideal\u0103 depinde <strong>de c\u00e2te fibre sunt deja prezente \u00een dieta voastr\u0103.<\/strong> Depinde \u0219i de scopul pentru care dori\u021bi s\u0103 utiliza\u021bi psyllium. Iat\u0103 c\u00e2teva \u00eendrum\u0103ri generale:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Constipa\u021bie \u0219i dificult\u0103\u021bi \u00een defecare:<\/strong> O doz\u0103 adecvat\u0103 ar putea fi de <strong>15 grame pe zi \u00eemp\u0103r\u021bit\u0103 \u00een trei doze (de 3 ori 5 grame pe zi)<\/strong>, iar cantitatea poate fi crescut\u0103 dup\u0103 cum este necesar. Con\u021binutul general de fibre din dieta voastr\u0103 joac\u0103 un rol crucial.<\/li>\n\n\n\n<li><strong>Men\u021binerea unei digestii bune \u0219i a mi\u0219c\u0103rilor intestinale regulate: o singur\u0103 por\u021bie de 5 g pe zi<\/strong> poate fi suficient\u0103, dar dac\u0103 dieta voastr\u0103 obi\u0219nuit\u0103 este s\u0103rac\u0103 \u00een fibre, pute\u021bi opta pentru o doz\u0103 mai mare.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg\" alt=\"Cum se folose\u0219te Psyllium?\" class=\"wp-image-498954\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2te calorii are psyllium?<\/h3>\n\n\n\n<p>La fel ca alte tipuri de fibre solubile, psyllium con\u021bine o cantitate mic\u0103 de energie. Sunt aproximativ <strong>2 kcal la 1 gram<\/strong> de psyllium, ceea ce reprezint\u0103 jum\u0103tate din cantitate \u00een compara\u021bie cu carbohidra\u021bii sau proteine (4 kcal pe 1 gram) \u0219i chiar mai pu\u021bin \u00een compara\u021bie cu gr\u0103simi (9 kcal pe 1 gram). A\u0219adar, dac\u0103 consuma\u021bi 10 grame de psyllium \u00eentr-o zi, ob\u021bine\u021bi aproximativ 20 de kcal din acesta. Ca s\u0103 \u00een\u021belege\u021bi propor\u021biile, valoarea energetic\u0103 a 10 grame de psyllium este aproximativ echivalent\u0103 cu un sfert dintr-o banan\u0103 mic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care psyllium este cel mai bun?<\/h3>\n\n\n\n<p>Pentru a satisface preferin\u021bele individuale, exist\u0103 mai multe forme de psyllium disponibile pe pia\u021b\u0103. Pute\u021bi \u00eent\u00e2lni urm\u0103toarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Psyllium coji<\/li>\n\n\n\n<li>Psyllium pudr\u0103<\/li>\n\n\n\n<li>Psyllium capsule<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, toate formele de psyllium <strong>au acelea\u0219i efecte.<\/strong> Forma pe care alege\u021bi s\u0103 o utiliza\u021bi depinde de propriile preferin\u021be. <strong>Capsulele<\/strong> pot fi \u00eenghi\u021bite <strong>convenabil<\/strong> cu lichid la fel ca orice alt supliment, \u00een timp ce <strong>pudra<\/strong> sau <strong>coaja<\/strong> de psyllium pot fi amestecate cu <strong>ap\u0103, iaurt<\/strong> sau <strong>terci.<\/strong> De asemenea, \u00ee\u0219i p\u0103streaz\u0103 propriet\u0103\u021bile atunci c\u00e2nd sunt folosite la <strong>g\u0103tit<\/strong> sau la <strong>copt,<\/strong> ceea ce face u\u0219or \u00eencorporarea sa \u00een nenum\u0103rate re\u021bete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen orice caz, este esen\u021bial s\u0103 se men\u021bin\u0103 un aport adecvat de lichide \u0219i este foarte important <strong>s\u0103 consuma\u021bi psyllium sub orice form\u0103 \u00eempreun\u0103 cu lichide.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Important_de_retinut\"><\/span>Important de re\u021binut<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Psyllium este un supliment bine-cunoscut printre fibrele alimentare, util \u00een mod obi\u0219nuit atunci c\u00e2nd v\u0103 confrunta\u021bi cu probleme digestive. Cu toate acestea, este posibil s\u0103 nu fi \u0219tiut c\u0103 este un tip special de fibr\u0103 potrivit\u0103 nu numai pentru ameliorarea constipa\u021biei, ci \u0219i pentru rezolvarea problemei opuse. \u00cen plus, poate ajuta la <strong>inducerea senza\u021biei de sa\u021bietate atunci c\u00e2nd \u021bine\u021bi o diet\u0103 \u0219i poate influen\u021ba pozitiv nivelul colesterolului \u0219i al zah\u0103rului din s\u00e2nge.<\/strong> Combinat cu o diet\u0103 variat\u0103, psyllium poate fi benefic nu numai pentru digestie, ci \u0219i pentru s\u0103n\u0103tatea general\u0103. C\u00e2nd decide\u021bi s\u0103 \u00eel utiliza\u021bi, nu uita\u021bi s\u0103 men\u021bine\u021bi o <strong>hidratare adecvat\u0103<\/strong> pentru ca acesta s\u0103 func\u021bioneze eficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi aflat ceva nou despre psyllium? Dac\u0103 acest articol v-a st\u00e2rnit interesul, am fi \u00eenc\u00e2nta\u021bi dac\u0103 l-a\u021bi \u00eemp\u0103rt\u0103\u0219i prietenilor vo\u0219tri.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Psyllium ocup\u0103 un loc excep\u021bional \u00een r\u00e2ndul fibrelor alimentare. Are capacitatea de a normaliza digestia \u00een general \u0219i ofer\u0103 beneficii suplimentare pentru s\u0103n\u0103tate. Care sunt beneficiile sale \u0219i cum ar trebui s\u0103-l folosi\u021bi? Acest articol v\u0103 va dezv\u0103lui toate informa\u021biile.<\/p>\n","protected":false},"author":156,"featured_media":498848,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[7592,6374,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-502400","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-fibre-ro","9":"tag-pierdere-in-greutate","10":"tag-sanatate","11":"tag-suplimente-nutritive","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Psyllium: impactul acestuia asupra pierderii \u00een greutate, digestiei, microbiomului \u0219i modul de folosire - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Psyllium este o fibr\u0103 care ajut\u0103 \u00eempotriva constipa\u021biei. 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