Ngaba Irhasi Ilungile Kuwe? Isondlo, izibonelelo kunye nendlela yokupheka

Umxholo

• Ingqolowa iphelele
• Umthombo olungileyo wezondlo
• Ngamana unokuxhamla uLawulo lweSwekile yeGazi
• Ngamana unokuphucula ukugaya
• Ezinye iziBonelelo zezeMpilo ezinokubakho
• Ngamana unganceda ukuncipha komzimba
• Unokunceda iCholesterol esezantsi
• Iingozi ezinokubakho
• Ungayongeza njani kukutya kwakho
• Umgca osezantsi

Irhasi yingqolowa etyiwayo ene-chewy texture kunye nobumnene, ukunambitheka kwe nutty.

Yimbewu yohlobo lwengca olukhula kwindawo ezinemozulu epholileyo kwihlabathi liphela kwaye yenye yeenkozo zokuqala ezalinywayo yimpucuko yakudala.

Ngapha koko, ubungqina bezinto zakudala bubonisa ukuba irhasi yayikhuliswa e-Egypt ngaphezulu kweminyaka eyi-10 000 eyadlulayo ().

Nangona ikhula endle kwimimandla yasentshona Asiya nakumantla mpuma e-Afrika, ityalelwa ngokubanzi ukutya kwabantu nezilwanyana kunye nokusetyenziswa kwimveliso yebhiya kunye neyewhisky.

Ngezigidi ezili-144 zeetoni eziveliswe ngo-2014, irhasi yeyesine eveliswa kakhulu emhlabeni - emva kombona, irayisi kunye nengqolowa (2).

Eli nqaku lixoxa ngezibonelelo zerhasi kunye nendlela yokongeza kwisidlo sakho.

Ingqolowa iphelele

Irhasi egalelweyo ithathwa njengengqolowa iphela, njengoko iqokobhe elingadliwayo elingaphandle lisuswe ngexesha lokulungiswa.

Nangona kunjalo, eyona nto ifumaneka ngokufuthi yerhasi ayisiyiyo ingqolowa kuba i-bran ene-fiber isusiwe.

Nangona ibhali erhasiweyo isengumthombo olungileyo wezinye izondlo, irhasi ene-hulled yeyona ndlela isempilweni.

Ukutya okuphezulu kwiimbewu ezipheleleyo kudityaniswe nomngcipheko osezantsi wezifo ezingapheliyo.

Kwisifundo esikhulu kubantu abangaphezu kwama-360,000, abo basebenzisa kakhulu ukutya okuziinkozo, okufana nerhasi, babenomngcipheko ophantsi nge-17% wokufa kuzo zonke izizathu, kubandakanya umhlaza nesifo seswekile, xa kuthelekiswa nezo zinokutya okuziinkozo okuncinci ( ).

Olunye uphononongo lubonakalisile ukuba ukutya ukutya okuziinkozo kunganciphisa umngcipheko wokuphuhlisa uhlobo lweswekile kunye nokutyeba kakhulu ().

Izibonelelo zerhasi yengqolowa epheleleyo inokuvela kungekuphela nje kumxholo wayo wefayibha kodwa nakwiipytonutrients zayo, ezizizityalo ezihlanganisiweyo ezineziphumo ezihle kwimpilo ().

Ukutya ukutya okuziinkozo, okufana ne-barley eguqulweyo, kunxulunyaniswa nokwehla kwengozi yezifo ezingapheliyo kunye nokufa. Irhasi erhuqwayo iqulethe ifayibha kunye nezinye iikhemikhali zezityalo eziluncedo kwimpilo.

Umthombo olungileyo wezondlo

Irhasi yingqolowa epheleleyo egcwele izondlo. Iphindwe kabini ngobukhulu xa ipheka, ke yigcine engqondweni xa ufunda iinyani zesondlo.

Ikomityi enesiqingatha (100 yeigram) yerhasi engavuthwanga iqulethe ezi zondlo zilandelayo (6):

• Iikhalori: 354
• IiCarbs: 73.5 iigrem
• Ifayibha: 17.3 iigrem
• Iprotheni: 12.5 amagremu
• Amafutha: 2.3 iigrem
• Thiamine: Iipesenti ezingama-43 zeReferensi yokuSebenzisa iMihla ngemihla (i-RDI)
• URiboflavin: I-17% ye-RDI
• Niacin: Iipesenti ezingama-23 ze-RDI
• Vitamin B6: I-16% ye-RDI
• Umntu: I-5% ye-RDI
• Intsimbi: I-20% ye-RDI
• Magnesium: Iipesenti ezingama-33 ze-RDI
• Iphosphorus: Iipesenti ezingama-26 ze-RDI
• Potassium: I-13% ye-RDI
• Zinc: I-18% ye-RDI
• Ibhrasi: Iipesenti ezingama-25 ze-RDI
• Imanganizi: Iipesenti ezingama-97 ze-RDI
• Selenium: Iipesenti ezingama-54 ze-RDI

Uhlobo oluphambili lwefayibha kwirhasi yi-beta-glucan, ifayibha enyibilikayo eyenza ijeli xa idityaniswe nolwelo. I-Beta-glucan, ekwafumaneka nakwi-oats, inokunceda ukuthoba i-cholesterol kunye nokuphucula ulawulo lweswekile egazini ().

Ukongeza, irhasi iqulethe ii-antioxidants ezinje nge-vitamin E, i-beta-carotene, i-lutein kunye ne-zeaxanthin, ethi incede ekukhuseleni nasekulungiseni umonakalo weeseli obangelwe luxinzelelo lwe-oxidative ().

Irhasi iqulethe iivithamini ezininzi, iiminerali kunye nee-antioxidants. Ngaphezu koko, ngumthombo olungileyo we-beta-glucan, ifayibha enokunceda ukuthoba i-cholesterol kunye neswekile yegazi.

Ngamana unokuxhamla uLawulo lweSwekile yeGazi

Irhasi inokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-insulin, anokunciphisa umngcipheko wesifo seswekile.

Ibhali yengqolowa iphela ingumthombo olungileyo wefayibha, kubandakanya nefibre esinyibilikayo i-beta-glucan, ecothisa ukufunxwa kweswekile ngokubopha nayo kumgudu wokugaya ukutya ().

Kwisifundo esinye kwabasetyhini abali-10 abatyebe ngaphezulu abatya irhasi okanye i-oats kunye ne-glucose, zombini i-oats kunye nerhasi zinciphise iswekile yegazi kunye namanqanaba e-insulin. Nangona kunjalo, irhasi yayisebenza kakhulu, ukunciphisa amanqanaba ngama-59-65%, xa kuthelekiswa nama-29-36% ane-oats ().

Olunye uphononongo kumadoda alishumi asempilweni afumanise ukuba abo batya irhasi ngesidlo sangokuhlwa baba ne-30% ngcono kwi-insulin emva kwesidlo sakusasa ngentsasa elandelayo, xa kuthelekiswa namadoda atya isonka sengqolowa esulungekileyo nesidlo sangokuhlwa ().

Ukongeza, uphononongo lwezifundo zenzululwazi ezingama-232 luye lwadibanisa ukutya okusanhlamvu okusanhlamvu okugcweleyo-kubandakanya iisiriyeli ezinerhasi-kumngcipheko ophantsi wesifo seswekile ().

Uphononongo lwabafazi abatyebe kakhulu abali-17 abanomngcipheko okhulayo wokuchasana ne-insulin lubonise ukuba ukutya okuziinkozo kwasekuseni okuqulethe i-10 gram ye-beta-glucan evela kwirhasi kunciphise kakhulu amanqanaba eswekile yegazi emva kokutya xa kuthelekiswa nezinye iintlobo zesiriyeli ().

Ngapha koko, irhasi inesalathiso esisezantsi se-glycemic (GI) -umlinganiso wokutya ngokukhawuleza okunyusa iswekile yegazi. Ngapha koko, amanqaku erhasi angama-28 asezantsi kuzo zonke iinkozo ().

Izifundo zibonise ukuba ukutya ibhali kunokunciphisa iswekile yegazi kunye namanqanaba e-insulin. Ukongeza, inesalathiso esisezantsi se-glycemic, isenza ukuba sikhethe ngobuchule kubantu abaneswekile ephezulu yegazi.

Ngamana unokuphucula ukugaya

Ikomityi enesiqingatha (100 g) yeepakethe zerhasi engavuthwanga ye-17.3 yeegram zentsinga, okanye i-69% kunye ne-46% ye-RDI yabasetyhini kunye namadoda ngokulandelelana (6).

Ifayibha yokutya yonyusa ubuninzi besitulo sakho, isenza ukuba kube lula ukugqitha kwindlela yakho yokugaya ().

Irhasi inokunceda ekunciphiseni ukuqhina. Kwisifundo esinye kubantu abali-16 abanokuqunjelwa okunganyangekiyo, iigramu ezili-9 zesongezelelo sebhali esihlumayo yonke imihla kangangeentsuku ezili-10 zilandelwa yidosi ephindwe kabini yeentsuku ezili-10 zonyusa amaxesha kunye nomthamo wokuhamba kwamathumbu ().

Ukongezelela, ibhali ibonakaliswe ukuphucula iimpawu zesifo se-ulcerative colitis, isifo sesibindi sokuvuvukala. Kwisifundo seenyanga ezintandathu, abantu abangama-21 abane-ulcerative colitis ngokulinganayo bafumana amava xa benikwa i-20-30 gram yesongezelelo sebhali ().

I-hareyi inokuphinda ikhuthaze ukukhula kweebhaktheriya ezilungileyo ngaphakathi kwendlela yokutya. I-Beta-glucan fiber kwirhasi inokunceda ukondla i-gut gut enempilo, yonyuse umsebenzi wabo weprobiotic (,).

Kwisifundo seeveki ezine kubantu abangama-28 abasempilweni, iigram ezingama-60 zerhasi ngosuku zonyuse uhlobo lweebhaktheriya ezisemathunjini ezinokunceda ukunciphisa ukudumba kunye nokuphucula ukulingana kweswekile yegazi ().

Irhasi inefayibha eninzi, eyimfuneko ekucoleni ukutya okufanelekileyo. Izifundo zibonise ukuba ukutya ibhali kunokunciphisa ukuqunjelwa, kuphucule iimpawu zeemeko ezithile zesisu kunye nokunyusa inani leebacteria zesisu.

Ezinye iziBonelelo zezeMpilo ezinokubakho

Ukutya ibhali kunokuba nezinye izibonelelo zempilo ngokunjalo.

Ngamana unganceda ukuncipha komzimba

Kuba umzimba womntu awunako ukugaya ifayibha, ukutya okuphezulu kwifayibha kongeza ivolumu kukutya kwakho ngaphandle kokonyusa iikhalori. Oku kwenza ukutya okune-fiber ephezulu kuluncedo kubantu abazama ukunciphisa umzimba.

Uphengululo lwezifundo ezili-10 kwiingqolowa ezipheleleyo zafumanisa ukuba ngelixa ezinye iinkozo, ezinje ngerhasi, irye kunye ne-oats, zonyusa iimvakalelo zokugcwala emva kwesidlo, ingqolowa ingqolowa nengqolowa azizange ().

Kwizifundo ezibini, abantu abatya irhasi ngesidlo sakusasa bafumana amanqanaba asezantsi endlala ngexesha lesidlo sasemini kwaye batya kancinci kwizidlo zangoku, xa kuthelekiswa nabo batya irayisi okanye ingqolowa epheleleyo (,).

Kwesinye isifundo, iigundane zondla uhlobo oluthile lwe-hareyi ephezulu kakhulu kwi-beta-glucan fiber eyatya i-19% ngaphantsi kwaleyo yathengiswa ibhali ene-beta-glucan encinci. Ngaphezulu, izilwanyana ezitya ibhali ephezulu ye-beta-glucan yehlile emzimbeni ().

Enye yeendlela zerhasi ezinokuthi zichaphazele indlala kunye nokugcwala ngamanqanaba anciphayo e-ghrelin, ihomoni ejongene neemvakalelo zendlala ().

Unokunceda iCholesterol esezantsi

Izifundo ezininzi zibonise ukuba ukutya ibhali kunokuba neziphumo ezilungileyo kwi-cholesterol.

Ukutya okuphezulu kwifayibha enyibilikayo - equlathe irhasi- kubonisiwe ukwehlisa i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL nge-5-10% ().

Kwisifundo seeveki ezintlanu kumadoda ali-18 ane-cholesterol ephezulu, ukutya ukutya nge-20% yeekhalori ezivela kwi-barley kwehlisa i-cholesterol iyonke ngama-20%, kuncitshiswe "okubi" kwe-cholesterol ye-LDL ngama-24% kunye nokwanda "okuhle" kwe-cholesterol ye-HDL nge-18% ().

Kwesinye isifundo kumadoda angama-44 ane-cholesterol ephezulu, ukutya umxube werayisi kunye ne-hareyi ebhaliweyo kunciphise i-cholesterol "embi" ye-LDL kunye nokunciphisa amanqatha esisu, xa kuthelekiswa neqela elilawulayo elitya irayisi kuphela ().

Irhasi inokuba nezinye izibonelelo zempilo, kubandakanya ukunciphisa umzimba kunye nokuphucula amanqanaba e-cholesterol.

Iingozi ezinokubakho

Iinkozo ezipheleleyo ngokubanzi lulongezo olulungileyo ekutyeni komntu. Nangona kunjalo, abanye abantu banokufuna ukuyiphepha irhasi.

Okokuqala, yingqolowa epheleleyo ethi, njengengqolowa nerye, iqulathe i-gluten. Ke ngoko, ayisiyiyo inketho efanelekileyo kuye nabani na onesifo se-celiac okanye ezinye ukunganyamezelani kwingqolowa.

Ngaphezu koko, irhasi iqulethe ii <em> carbohydrate ezibizwa ngokuba zii <em> carbohydrate ezibizwa ngokuba zii <em> fructans. I-Fructans inokubangela igesi kunye nokuqunjelwa kubantu abane-bowel syndrome (IBS) okanye ezinye iingxaki zokugaya ().

Ngoko ke, ukuba unayo i-IBS okanye i-digestive tract, unokufuna ukuphepha ibhali.

Okokugqibela, kuba irhasi inefuthe elomeleleyo kumanqanaba eswekile yegazi, unokufuna ukulumkisa ngelixa uyitya ukuba unesifo seswekile kwaye uthatha naliphi na iyeza elinciphisa iswekile yegazi okanye i-insulin ().

Iinkozo ezipheleleyo, ezifana nerhasi, zizongezo ezisempilweni kuninzi lokutya. Nangona kunjalo, abantu abanesifo se-celiac okanye ukunganyamezelani kwengqolowa kufuneka bayeke irhasi. Abo bathatha amayeza okwehlisa iswekile yegazi kufuneka basebenzise isilumkiso.

Ungayongeza njani kukutya kwakho

Nangona irhasi yenza kuphela i-0.36% yeenkozo ezisetyenzisiweyo e-US, kulula ukongeza kwindlela otya ngayo ().

Irhasi iza ngeendlela ezahlukeneyo:

• Irhasi egalelweyo: Olu luhlobo lweenkozo olupheleleyo lwebhali olususwe kuphela ngaphandle, kwinto engatyiwayo. Iyachiza kwaye ithatha ixesha elide ukupheka, xa kuthelekiswa nezinye iintlobo zerhasi.
• Pearl irhasi: Olu hlobo lwerhasi lutyiwe kancinci kwaye umzimba walo kunye ne-bran zisusiwe. I-Pearl yebhali ipheka ngokukhawuleza kune-barley e-hulled kodwa isezantsi kwizondlo.
• Iibhali zebhali: Iibhali zebhali zithe tyaba zaza zacolwa, ziyafana neoats ezisongiweyo. Bapheka ngokukhawuleza kodwa banesondlo esincinci kunerhasi egutyiweyo.
• Irhasi yarhaba: Irhasi yenziwa ngerhasi esele igalelwe i-toasted kwaye iqhekekile. Ziyahluka kumxholo wezondlo ngokuxhomekeke kumthombo wazo (i-barley okanye iparele ebhaliweyo).

Ungasebenzisa i-barley ejijiweyo endaweni yezinye iinkozo ezipheleleyo, ezifana nerayisi, iquinoa, i-oats okanye i-buckwheat.

Ukupheka irhasi, hlamba iinkozo phantsi kwamanzi abandayo abalekayo, ususe naziphi na izikhephe. Emva koko, yipheke usebenzisa umlinganiselo we-1: 3 werhasi emanzini - umzekelo, kwiikomityi zerhasi eziyi-0.5, sebenzisa iikomityi eziyi-1.5 zamanzi.

I-barley iperile ipheka malunga neyure, ngelixa i-barley e-hulled ithatha malunga neeyure eziyi-1.5 ukuze ibe yithenda.

Nazi ezinye zeendlela zokongeza ibhali ekutyeni kwakho:

• Zama i-barley flakes njenge-porridge yesidlo sakusasa endaweni ye-oats.
• Yongeza kwiisobho kunye neesobho.
• Hlanganisa umgubo webhali kunye nomgubo wengqolowa kwizinto ezibhakiweyo.
• Yenza isaladi yeenkozo ngerhasi ephekiweyo, imifuno kunye nokunxitywa.
• Yitya njengesitya esecaleni endaweni yelayisi okanye iquinoa.
• Zama ukusela amanzi ebhali.

Irhasi yingqolowa eguquguqukayo enokuthi ithathe indawo yayo nayiphi na enye ingqolowa kwiisaladi, izitya ezisecaleni, isuphu kunye neesityu.

Umgca osezantsi

Irhasi iphezulu kwifayibha, ngakumbi i-beta-glucan, enokunciphisa i-cholesterol kunye namazinga eswekile yegazi. Inokunceda ukunciphisa umzimba kunye nokuphucula ukwetyisa.

Ukutya okuziinkozo okupheleleyo, irhasi ene-hulled kunesondlo ngakumbi kunerhasi ecoliweyo. Inokufakwa endaweni yayo nayiphi na ingqolowa epheleleyo kwaye yongezwe ngokulula kukutya kwakho.