A popularidade do psyllium vêm crescendo continuamente nos últimos 5 anos. Diversos benefícios são atribuídos ao consumo desse produto natural.

Este artigo vai sumarizar as principais informações sobre o psyllium. Saiba o que é, para que ele serve, quais os benefícios que ele proporciona à nossa saúde e qual a quantidade ideal você deveria tomar.

O que é Psyllium

Psyllium, que também é chamado ispaghula, é feito a partir da casca de sementes da planta Plantago ovata. Ele é mais usado como um laxante natural, mas pesquisas mostram que tomar psyllium é benéfico para muitas partes do corpo humano, incluindo o coração e o pâncreas.

Para que serve

O psyllium serve para ser usado principalmente como um laxante natural poderoso. O psyllium contém 70% de fibra solúvel e isso ajuda a aumentar a saciedade e a retardar a digestão. Ele também contém fibras insolúveis e por isso passa através do intestino relativamente intacto, proporcionando volume e ajudando a mantê-lo regulado.

Benefícios

O principal benefício do consumo de um suplemento ou casca de psyllium é relacionado à digestão, mas ele também benefia nosso corpo de outras formas.

Excelente para a digestão: como já foi mencionado, ele é um dos melhores laxantes naturais que existem. Com ele, você ficará menos constipado, sofrerá menos com gases e de modo geral, a saúde do seu sistema digestivo melhorará.

É um prebiótico: bactérias boas que vivem em nosso intestino mantém a boa saúde do nosso sistema digestino. Prebióticos são necessários para alimentar essas colônias de bactérias e manter nosso sistema digestivo funcionando como deveria.

Bom para quem sofre com síndrome do intestino irritável, fissuras anais e hemorróidas: alimentos prébióticos ricos em fibras solúveis como o psyllium podem ser efetivos para tratar problemas como fissuras anais, hemorriodas e síndrome do intestino irritável (1). Não há um consenso quanto a esse benefício, mas os resultadores preliminares são animadores.

Pode diminuir tratar síndrome metabólica: a síndrome metabólica é um conjunto de condições que aumentam o risco de doença cardíaca, acidente vascular cerebral e diabetes. Uma dieta saudável rica em fibras junto com o uso de suplementação de psyllium é efetiva para diminuir os riscos da síndrome metabólica (2).

Pode regular a diabetes: fibras podem ajudar a manter o nível glicêmico em níveis saudáveis. Ingerir 14 gramas de psyllium por dia têm efeito terapêutico benéfico no controle metabólico da diabete tipo 2 (3).

Ao contrário do que é relatado em vários sites, o psyllium não emagrece. Porém, aumentar o consumo de fibras solúveis pode sim diminuir a gordura na região abdominal. Estudos mostram que quem consome mais fibras solúveis têm menos gordura na barriga. Aumentar o consumo de fibras solúveis e fazer exercícios físicos pode tanto “perder a barriga” quanto diminuir o acúmulo de gorduras na região abdominal (4).

Informações nutricionais

100 gramas de casca de psyllium contém 294.4 calorias. O psyllium não contém gorduras, proteínas e vitaminas. O único mineral encontrado em boa quantidade é o ferro.

Carboidratos Total

Fibras

83.3 gramas

75 gramas

Proteínas 0 gramas
Gorduras 0 gramas
Sódio 83.3 mg
Cálcio 166.7 mg
Ferro 4.9 mg

Quanto tomar?

Segundo a recomendação do Departamento de Agricultura dos Estados Unidos, essas são as quantidades diárias de fibras que você deve consumir diariamente:

Homens com mais de 50 anos 30 gramas
Homens com menos de 50 anos 38 gramas
Mulheres com mais de 50 anos 21 gramas
Mulheres com menos de 50 anos 25 gramas

Fonte: Institute of Medicine

Vários alimentos contém fibras, principalmente carne bovina, frutas e vegetais. Se você não consome esses alimentos com frequência, o psyllium pode ser usado para suplementar a ingestão de fibras solúveis.

Quantas gramas de psyllium você deve tomar vai depender da quantidade de fibras que você consome diariamente. Quanto menos você ingere através da alimentação, mais você precisará suplementar.

Como sempre fazemos no suplemento.eco.br, recomendamos que você obtenha suas vitaminas, minerais, fibras, gorduras, etc, através da alimentação. Seguir uma dieta saudável será a melhor decisão de sua vida.

Se você precisar suplementar, consulte um médico ou nutricionista antes de sair comprando suplementos.

Conclusão

Suplementos de psyllium são excelentes para manter a saúde intestinal em dia. Se você sofre com constipação, intestino desregulado ou outros problemas relacionados ao sistema digestivo, ele pode ajudar bastante.

O psyllium também pode ajudar a controlar problemas como colesterol, diabetes, problemas relacionados ao coração e de brinde, ajudar a queimar gordura abdominal.

Você deveria seguir uma dieta saudável rica em fibras solúveis para manter a sua saúde em dia, mas se você não esta conseguindo obter fibras com alimentos, o psyllium pode resolver esse problema.

REFERÊNCIAS

1. Irritable bowel syndrome: can nutrient manipulation help? https://www.ncbi.nlm.nih.gov/pubmed/20531176.

2. The effect of a fibre supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals. https://doi.org/10.1017/S0007114510003132.

3. Therapeutic effects of p. in type 2 diabetic patients. https://www.nature.com/articles/1601398.

4. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. https://www.ncbi.nlm.nih.gov/pubmed/21681224.

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