Tudo sobre psyllium *fibras solúveis*

Psyllium, the fantastic editor starts here, top, will write here psyllium, because it is a name that is not very Brazilian, and sometimes, when I speak you are in doubt. Why is it important that you know everything about psyllium? Because it helps you a lot in health, in sustainability, in the diet, in terms of satiety, cholesterol.

Fantastic psyllium, it is not a supplement, Perfect? It is a food, properly speaking. Although the supplement is a kind of food, a technological intervention, but the psyllium she is really an excellent ally, I use it in my diet, 0: 00: 41.

879,0: 00: 49. 250 recommend to my students, and the too many nutritionists, let's put it like this, positive nature, always put in the diet of your patients. So it's important that you know everything about psyllium for you benefit from it too.

There are some cases that it is not legal, there are some cases that, in short, there is much to discuss, so it's important that you stay with me until the end of this video. Click on like, subscribe here on the channel, because today we're going to talk about psyllium, which is a bush extracted from bark of its seed, that shrub flame: Planato plantago ovata, the psyllium, high fiber content and can get you help in different ways, cholesterol, diabetes, satiety, colon cancer, etc. "Leandro Twin oats have a lot of fiber too, don't they?

"That's true. "How much fiber is there in oats? " More or less every 100 grams, you will find 10 grams of fiber.

"And psyllium Leandro, in 100 grams of psyllium, how much fiber do I have? "15 would be 50% more, 20 is cold, 50, five times more, because it's 80 grams. "It is 8 times more fiber than oats?

"That's right. It has 80% fibrous concentration, 100 grams 80 grams of fiber. "How much fiber do I do I need a day?

"Guys, always remembering that already has videos about fiber, so if you always have a question: "Leandro Twin + theme", you will find a video of me here in the channel. It is estimated more or less there for every 1,000 calories in the diet, 10g of fiber, that's an estimate. Because?

You're going to go from there, so my diet has 3,000 calories i will consume 30 grams of fiber and i will check how is my gut. If he gets too loose, I'll lower it a little, if it gets stuck, I will increase it, if it gets zero bullet, zero bullet, we can keep it that way. The psyllium for being very fibrous it has a hygroscopic characteristic.

"What is that Leandro? " When you talk of a hygroscopic, you're talking about something that has the power to absorb water for you, so the psyllium can take and absorb the water and it makes it bigger, and depending on where this being analyzed has several benefits. The first benefit, the most obvious of which, is that if you consume psyllium, I made a meal and consumed the psyllium, and it absorbs water, you will already have a much higher level of satiety, including you you can consume psyllium before your meal.

"Ah, I'm going to have lunch at noon, more or less. " About 20, 30 minutes before, I will consume 5g, 10g of psyllium with plenty of water, because if it pulls the water and no water, what do you think what will happen? Trapped Intestine, then some people: "Ah I put psyllium to release the intestine, to improve a little, it seems that it has stopped more ".

He did not drink water, you can be absolutely sure. Forgive redundancy, absolute certainty, all certainty is absolute, but it is absolute certainty that you didn't eat enough fluids, then it will ingest there minimum 300 ml, 400 ml, 500 ml of water together, it's important, this will already give a feeling of filling very cool, you can take the test, very easy. Some people want to lose weight, psyllium 30 minutes before breakfast, 30 minutes before lunch, 30 minutes before dinner.

Caloric intake drops without straining, I'm not saying that you don't needs a nutritional strategy, I'm saying that if you do it automatically it will decrease, even instinctively, now imagine you're doing a control and makes that use, how cool, as it won't make your life easier. Because it absorbs this water, you can also use a lot in revenue, I really like that: Take the psyllium, mix with ground meat, for example, and leave, it will increase a lot, so what was 100 grams will increase a lot, it will give a lot of satiety and she is with a very gelatinous appearance, then you can use it for sweet recipe, for salty recipe, because it doesn't has exactly one taste. It's just salty or just sweet.

No, she will well for both, you can do for example: Psyllium with gelatin, then the gelatin will give a flavor, but it will be a hyper satiety gelatin, this recipe is fantastic too. When it absorbs water you'll notice, if you do that in the glass, that it gets a little gelatinous, this gelatin is fantastic, because it passes cleaning toxins, I don't know if you know that, but the feces, they are potentially carcinogenic, because they are toxic, so who has intestine stuck increases the chance of cancer in this region, because the feces stay there longer, if psyllium comes, it absorbs these toxins and throws away, besides making the fecal cake easier to excrete, so it helps a lot in health, in longevity intestinal. Because it is rich in fiber, when you consume psyllium together with carbohydrate, no matter what, it will lower the glycemic index of that carbohydrate.

"So what do you Leandro is saying, is that I can consume the white rice at will, then I send the psyllium later or just before, and then he "turns", he transforms, for my organism will be interpreted as the brown rice, is that what you're saying Leandro? " It is perfectly so. "So I can eat normal pasta, that I like much more than the integral and then send psyllium and the glycemic index will drop?

" Exactly, so when you have, why the phrase that is here below in the description is: The biggest anabolic it is knowledge. Because? Because if you have that kind of knowledge, I'm here giving it to you for free, perfect.

On the contrary, I am pleased to come here, don't be saving. "Look, I'm going to sell one cram, if you want to know more buy here ". No, I have no course, I have nothing, everything here for free for you.

If one day I go take a course, it will be something that I organize more and such, even if you want me to take a course write here in the comments, let's see how this one, if you have this type of interest, of doing something well organized, with a questionnaire, you know something like EAD, write here in the comments if you think it's cool. There was an "insite" here. But either way, when you have knowledge, everything gets easier, the training, the diet.

And when is it easy what happens? You follow, it's obvious. So you can use psyllium to lower the glycemic index of foods.

And that's where help for diabetics comes from, then the diabetic will use a meal there of medium glycemic index, he can make it even lower, he can make a garbage day, because diabetic also has life, one hour he will feel desire to eat something, and if he want to use psyllium together, this will help him control his blood sugar easier. For those who are not diabetic, already do this control will work on preventing this dysfunction, if it weren't all, psyllium also works by lowering bad LDL cholesterol. "Leandro I never know this thing about LDL, HDL, which one is the good, which is the bad?

" Very simple, look: LDL, L for Thief, HDL, H for Hero, ready don't forget anymore, HDL is the Hero, it's the good, LDL is the bad cholesterol, evil and villain, ready. Don't forget anymore. And psyllium helps to reduce LDL.

I have to quote the following: Is Psyllium in capsule worth it? No, psyllium in capsules or powder agranel, it’s the same, it's the same thing, only the capsules you will pay ten times more expensive, so only do the math with me, 10 capsules of 500mg I'm going to have 5 grams. "It's a nice amount Leandro to send at once?

"It's cool, there will be 4g of fiber. Now I’m going to send you 5 gram of powder, ours will be like much cheaper, much cheaper, then the psyllium in capsule it’s not economically viable, it’s not that it’s bad, is that it is not viable for consumption. "Where do I buy Leandro psyllium?

" It's easy to find, these product houses you will find, you know those that has those little pots, like a cereal zone, there you will find, it’s more or less about 100 reais a kilo. "Gee Leandrão is scared now, it's whey price". So, only you use it a little bit, you will use it daily, for example: 10 grams, so if you buy, for example: 300 grams, you will pay your 30 reais, will go out in the range, for example, one real a day, I'm doing a comprehensive estimate here, as I already talked about the amount of fibers, of your need, but you will see that it is not, in practice it will not be expensive.

"If I consume too much? Can I take psyllium without limits? I'm hungry a tablespoon, another spoon of soup 20 grams inside?

"So when you consumes any type of fiber in excess, you tend to have cramps, abdominal pain, distension, gases and if it is a more high, diarrhea, so there's no use wanting to exaggerate in the psyllium to correct something, to prevent, one day of trash and then have diarrhea and walking around doing things that shouldn't be in the wrong places. "Very cool this story of Leandrão fiber, I already I heard that there is soluble and insoluble fiber, what's the difference? " It's already here in this video, everything about fibers, there is soluble and insoluble, there are other things to consider in terms of health, counting calories, because one of these two we don’t digest, don’t need or log into your macro account, everything in this video here.