Ibhali liyinhlamvu ephelele engadliwa yedwa noma ifakwe ekudleni okuningi. Esetshenziswa ikakhulukazi embonini ye-malting kanye nokudla kwemfuyo, ibhali kwakungasetshenziswanga ngaphambilini njengomthombo wokudla kubantu. Noma kunjalo, ngenxa yezinzuzo zayo ezinempilo, ibhali lifakwa ngokuphindaphindiwe ekudleni okulinganisiwe. Ucwaningo lubonise imiphumela enempilo enenzuzo yokufaka ibhali ekudleni kwakho, njengokuthuthukisa impilo yokugaya, nokusiza ekuthuthukiseni amazinga egazi le-diabetes nempilo yenhliziyo.
Ucwaningo lwamuva luye lwabonisa nokuthi ibhali lingase libe usizo ekugcineni izinga lakho le-cholesterol.
Ingabe i-Barley Isebenza?
Nakuba i-hare iqukethe amavithamini nama-antioxidants, ibuye iqukethe i -fiber ebalulekile ebizwa ngokuthi i-beta-glucan. Lezi zinsizakalo ze-fiber ezinempilo enhle ekunciphiseni amazinga e-cholesterol futhi zitholakala kwezinye izinhlamvu, ezifana nama-oats. Kucatshangwa ukuthi i-beta-glucan inciphisa ukumuncwa kwe-cholesterol namafutha emgodleni wegazi.
Ucwaningo lokuhlola ibhali kanye ne-fibra-glucan yayo enempilo, i-beta-glucan, yembula ukuthi ukugaya cishe amagremu amathathu kuya kwangu-10 we-beta-glucan nsuku zonke kungasiza ukwehlisa i-cholesterol yonke indawo kusuka phakathi kuka-14 no-20%. Ukwengeza, i-cholesterol ye- LDL yanciphisa phakathi kuka-3 no-24% kulezi zifundo futhi i- triglycerides yanciphisa noma yikuphi phakathi kuka-6 no-16%. Ngakolunye uhlangothi, i- HDL ayithinteki kakhulu ekutheni i-barley ingene ekufundeni okuningi.
Ikhono lokunciphisa i-lipid yebhali landa ngokusetshenziswa kakhulu kwebhali.
Kodwa-ke, ukukhushulwa kwamafayibha enyuka kwamanye amazwe kubangele ukuthi abanye abantu kulezi zifundo bahlangabezane nemiphumela emibi engathandeki, njengokubhubhisa, ukuphumula, ukuhlukunyezwa kwesisu, nokuzwa okugcwele ngesikhathi sokudla nangemva kokudla.
Kubalulekile ukuphawula ukuthi kunezinye izifundo lapho abahlanganyeli abazange babone umehluko ozwakalayo emazingeni e-cholesterol lapho ibhali lidliwe njengengxenye yokudla kwabo.
Lezi zifundo zihlola abantu abadla noma yikuphi 2 kuya ku-10 amagremu we-beta-glucan kusuka ebhali nsuku zonke.
Ngingakanani Okufanele Ngidle?
Ngokusho kocwaningo olutholakalayo kanye ne-FDA, kuzomele udle okungenani amagremu ama-3 we-beta-glucan ukubona imiphumela ye-cholesterol ehlisa ibhali. Kulinganiselwa ukuthi inkomishi eyodwa yebhali eliphekiwe elilingana nama-gramu angu-2.5 we-beta-glucan fiber, kanti indebe eyodwa yengxenye yebhaliki ye-barley ilingana nama-gramu amabili we-beta-glucan. Lokhu kusho ukubona imiphumela etholakala kwezinye zezifundo, kuzodingeka udle okungenani phezu kwekomishi yebhali ephekwe ngosuku, noma usebenzise okungaphezulu kwesigamu sendebe yebhaliki ebhaliwe kwezinye zokudla ozilungiselelayo. Hlola njalo amalebula wakho wokudla uma ungabaza ngokuqukethwe kwe-beta-glucan.
Kunezindlela eziningi ongafaka kuzo i-hare ekudleni kwakho kokuncipha kwe-cholesterol. Ibhali lingasetshenziswa njengendlela yokudla okufudumele, isidlo sasekuseni, efakiwe kwiladidi yakho kanye nezitsha zangasese, noma wengezwe kuma-entrees akho.
Okubalulekile
Ibhali libonakala liyisithako esinempilo esingahle sengezwe ekudleni kwakho uma ubheka ukusiza ukulawula amazinga akho e-cholesterol. Ukuphathwa Kwezokudla Nezidakamizwa uye kwaqaphela inzuzo enempilo yebhali ngokuvumela isimangalo sempilo ukuba sibekwe kumaphakheji ayo, okusho ukuthi i-fiber ehlanganisiwe equkethe ukudla ingasiza ekunciphiseni ingozi yesifo senhliziyo.
Iningi lezifundo ezihlola umphumela webhali kumazinga e-cholesterol zihlolisisa abantu asebevele benamazinga aphezulu e-cholesterol asezingeni eliphansi, ngakho-ke akuyazi ukuthi amazinga e-cholesterol noma angakwazi yini ukwehlisa ngaphezulu kulabo bantu amazinga awo ama-cholesterol aphakathi kobuhle obuhle. Noma kunjalo, amavithamini kanye ne-fiber e-soluble equkethwe kule fiber enempilo-inhliziyo ingaba ngaphezu kokudla okunempilo. Kodwa-ke, uma unezimo ezithile zezokwelapha, ezifana nesifo sofuba se-syndrome noma isifo se-celiac, ibhali elidliwayo lingase lenze lezi zimo zibe nzima, ngakho uxhumane nodokotela wakho mayelana nezinye izindlela uma unesithakazelo ekufakeni izintambo ezinempilo enempilo ekudleni kwakho.
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