2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Only a few probably know what a husk is. It is also known by the names psyllium, Isfagula, Ispagol. In our latitudes it is practically not produced, which is why it is little known. Its industrial production center is in India.
The husk is made from the husks of the seed coat of the Indian white plantain (Plantago ovata). It can be found in the form of crushed flakes or more often ground into flour. By its nature the husk represents coarse fiber (fiber), able to absorb water in the digestive tract and form a thick gel, giving a feeling of satiety.
Psyllium has no pronounced taste, which is certainly a plus: adding it to food, you will not feel any foreign taste. But its properties are pronounced.
Composition and properties of husk
The bigger part of husk consists of soluble fibers (~ 75%), which serve as a breeding ground for beneficial intestinal microflora. What results from this process is that the bacteria "eat" soluble fiber, enter the bloodstream and lower cholesterol levels. Studies conducted on this topic show that the intake of psyllium 10 g per day for 1.5 months in women and men with high levels of "bad" cholesterol reduces this indicator by 10-20%.
For comparison: oat and wheat bran, popular in our latitudes, contain only ~ 15% fiber, of which only 5% are soluble. Insoluble fiber is not broken down by the digestive system, but captures our waste products and removes them from the body. Soluble fiber is processed by beneficial intestinal microorganisms, they need it as food. that's why the husk is considered one of the best treatments for dysbiosis.
Thus, for a pronounced effect it is necessary to simultaneously accept soluble and insoluble fibers. Drinking plenty of fluids in this context is paramount (minimum 2-3 liters per day).
It is vital to consume soluble fiber to avoid intestinal problems (especially during pregnancy, active weight loss and low-carbohydrate diets), to improve carbohydrate metabolism and also to prevent the development of diabetes, gallstone disease and atherosclerosis.
Husk has almost no digestible carbohydrates, while other bran contains up to 60% of them. Dissolving in water, psyllium slows down the digestion and absorption of carbohydrates and fats, thus slowing down the secretion of insulin. And excess insulin, as you know, is directly related to fat deposition. Also, regular use helps reduce blood sugar.
The husk is also the most powerful enterosorbent. In the intestine it turns into a mucous mass and removes toxins and toxins from the body. In addition, its action is aimed at enveloping the walls of the digestive tract, healing wounds and erosions in it. It also has a positive effect on hemorrhoids.
Husk also provides proper drainage of intercellular fluid into the lymph vessels, helping to expel toxins from the intercellular space.
How to use?
It is believed that the best quality is ground into powder (flour). In addition to being consumed directly, dissolved in water, it can be added to baked diet products, pancakes, pastries, waffles and more. There is also a husk of whole undigested flakes, approximately the size of flaxseed. The properties do not differ. Ideal with kefir, kefir, yogurt, smoothies, juice, water.
It is important to use psyllium properly! It is necessary to actively mix 1 teaspoon in a glass of liquid and drink it without waiting for swelling. Drink more water if you wish. It is recommended to take it daily (this is not a medicine, but part of the diet), because with food we do not get the necessary amount of fiber that the body needs every day.
Direct indications for use may be indigestion (constipation or diarrhea), high blood sugar or cholesterol, irritable bowel syndrome, diverticulosis. If you are experiencing these problems, then the use of husk can be increased to 2-3 times a day. The main thing is not to forget to drink water.
Attention! Huskies can cause allergic reactions. Not recommended for people with difficulty swallowing, narrowing of the esophagus, intestinal obstruction, fecal invasion. Excessive consumption is also not recommended. In case of overdose it causes swelling and flatulence.
Prepared with husk, baked products become fluffy and porous. Its main property, which makes it an essential ingredient in low-carbohydrate and gluten-free baked goods, is its ability to absorb moisture and form a gelatinous mass. That is why it is important that the mass is homogeneous, like a gel, and not in lumps. One gram of husk flour absorbs 45 milliliters of water! And the products baked with it turn out to be very fluffy, porous and airy.
In fact, husk replaces gluten when baked, so by adding it, you can safely bake thin pancakes, such as buckwheat flour. Without gluten this is difficult to do - there is not enough elasticity and they break. You can also add husk to pasta made from almond, coconut, sesame flour, this will significantly improve the structure.
In general, the husk fully meets the motto "pleasure for health". It is not only very healthy, but also allows you to diversify your menu, include high-quality healthy pastries and get the most out of your food.
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Husk
Have you heard of husk ? Probably not! Or maybe you are one of the few people who know what this is? In both cases, we will still find something you are not yet familiar with, so the following lines are for you. Husk is a great way to regain your good shape and get rid of extra pounds.
