balehe huapalaoa e ulu ana ma na pi'i wela a puni ka honua a ua mahi ia mai ka wa kahiko mai. nā ʻike archaeological, baleHōʻike ʻia ua noho ʻo ʻAigupita i 10,000 mau makahiki i hala ma ʻAigupita.
Ua ulu maoli ia ma nā wahi o West Asia a me Northeast Africa, akā ua mahi ʻia no ka meaʻai kanaka a me nā holoholona, a hoʻohana ʻia i ka hana ʻana i ka pia a me ka whiskey.
i 2014 miliona tons i ka makahiki 144 bale; ʻO ia ka hā o ka huahana i hana nui ʻia ma ka honua holoʻokoʻa ma hope o ke kulina, ka laiki a me ka palaoa.
ma ka ʻatikala "ʻo ka pōmaikaʻi o ka bale", "nāwaliwali ka bale", "he aha nā huaora i loko o ka bale", "pehea e ʻai ai i ka bale", "pehea e hana ai i ke kī bale" e pane ʻia nā nīnau.
Waiwai Nutritional of Barley
balehe huaʻai piha i piha i nā meaʻai. Ua pehu a palua ka nui i kou kuke ʻana, no laila e hoʻomanaʻo i kēlā i ka heluhelu ʻana i nā waiwai meaʻai. ½ kīʻaha (100 grams) i hoʻomoʻa ʻole ʻia, i loko o ka pūpū mea waiwai o ka bale penei:
Kalori: 354
Kāpena: 73.5 grams
ʻO ka fiber: 17.3 grams
Pūmua: 12,5 gram
Ka momona: 2.3 grams
Thiamine: 43% o ka Reference Daily Intake (RDI)
Riboflavin: 17% o ka RDI
Niacin: 23% o ka RDI
Vitamin B6: 16% o ka RDI
Folate: 5% o ka RDI
Hao: 20% o ka RDI
Magnesium: 33% o ka RDI
Phosphorus: 26% o ka RDI
Potasuma: 13% o ka RDI
Zinc: 18% o ka RDI
Ke keleawe: 25% o ka RDI
Manganese: 97% o ka RDI
Selenium: 54% o ka RDI
baleʻO ke ʻano nui o ka fiber he beta-glucan, he fiber soluble e hana i kahi gel ke hui pū ʻia me ka wai. ʻO Beta-glucan, i loaʻa pū i loko o nā oats, kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻomaikaʻi i ka hoʻokele koko koko.
Kahi mea hou aʻe, baleEia kekahi, ʻo ka huaora E, beta-carotene, ka mea e kōkua i ka pale a hoʻoponopono i ka pōʻino o nā cell i hana ʻia e ke koʻikoʻi oxidative, lutein a me zeaxanthin e like me nā antioxidants.
He aha nā pōmaikaʻi o ka bale?
He huaʻai piha maikaʻi
bale Manaʻo ʻia ʻo ia he huaʻai holoʻokoʻa no ka mea ʻo ka ʻili waho hiki ke ʻai wale ʻia i ka wā e hana ai.ʻO ka ʻai ʻana i nā kīʻaha holoʻokoʻa e hāʻawi i ka liʻiliʻi o ka maʻi maʻi.
Ma kahi noiʻi nui o nā poʻe ʻoi aku ma mua o 360.000, ʻo ka poʻe me ka nui o ka ʻai ʻana i nā kīʻaha holoʻokoʻa he 17% haʻahaʻa haʻahaʻa o ka make mai nā kumu a pau, me ka maʻi maʻi a me ka maʻi diabetes, ke hoʻohālikelike ʻia me ka poʻe me ka ʻai haʻahaʻa loa o ka palaoa holoʻokoʻa.
Ua hōʻike nā haʻawina ʻē aʻe i ka ʻai ʻana i nā kīʻaha holoʻokoʻa hiki ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2 a me ka momona.
Wholegrain pono o ka baleʻAʻole kēia ma muli o kona ʻano fiber wale nō, akā no kāna mau mea kanu lāʻau, i loaʻa nā hopena maikaʻi i ke olakino.
Hāʻawi i ka mālama koko koko
baleHiki ke kōkua i ka hoʻohaʻahaʻa i ke kō koko a me ka pae o ka insulin, hiki ke hōʻemi i ka pilikia o ka maʻi diabetes.
bale palaoa pihaHe kumu maikaʻi ia o ka fiber, e komo pū me ka beta-glucan fiber soluble, e hoʻopaʻa ana i ka digestive tract, e hoʻolohi i ka komo ʻana o ke kō.
bale a i ʻole oats, a me ka glucose i loko o ke aʻo ʻana o 10 mau wahine ʻoi aku ke kaumaha, ʻo ka oats a me ka oats bale hoʻohaʻahaʻa i ke kō koko a me ka nui o ka insulin. Me keia, bale ʻoi aku ka maikaʻi, hoʻemi i nā pae ma 29-36% i hoʻohālikelike ʻia me 59-65% me nā oats.
Ma kekahi noiʻi ʻana i nā kāne olakino 10, i ka ʻaina ahiahi bale Ua ʻike ʻia ka poʻe i ʻai iā ia he 100% ʻoi aku ka maikaʻi o ka insulin i ke kakahiaka aʻe ma hope o ka ʻaina kakahiaka.
Eia kekahi, he loiloi o 232 noiʻi ʻepekema, bale Ua hoʻopili ia i ka ʻai ʻana i nā cereals ʻai ʻai piha i ka maʻi diabetes.
Ma kahi noiʻi o 17 mau wahine momona i ka piʻi nui ʻana o ka pale ʻana i ka insulin, baleʻO kahi kīʻaha kakahiaka i loaʻa he 10 grams o ka beta-glucan mai ka zucchini i hoʻohaʻahaʻa nui i nā pae kō koko postprandial i hoʻohālikelike ʻia me nā ʻano cereals ʻē aʻe.
Eia kekahi, glycemic index (GI) o ka bale haʻahaʻa - he ana o ka wikiwiki o ka hoʻonui ʻana i ke kō koko. bale Me nā helu 25, ʻo ia ka mea haʻahaʻa loa o nā kīʻaha āpau.
hoʻomaikaʻi i ka ʻai ʻana
Ka hapalua kīʻaha (100 grams) bale i moa oleLoaʻa iā 17.3 grams o ka fiber. Hoʻonui ka meaʻai i ka ʻōpala a hoʻomaʻamaʻa maʻalahi i ka hele ʻana ma ka ʻāpana digestive.
bale Kōkua i ka hoʻopau ʻana i ka constipation. Ma kahi noiʻi o 16 poʻe me ka constipation mau, 10 grams o ka ulu ʻana i kēlā me kēia lā no 9 mau lā. bale ʻO ka pāpālua ʻana i ka maʻi ma mua o 10 mau lā ma hope o ka hoʻonui ʻana i hoʻonui i ka pinepine a me ka nui o ka neʻe ʻana o ka ʻōpū.
Kekahi, baleUa hōʻike ʻia e hoʻomaikaʻi i nā hōʻailona o ka ulcerative colitis, kahi maʻi ʻeha o ka ʻōpū. I loko o kahi noiʻi ʻeono mahina, 21 mau kānaka me ka maʻi ulcerative colitis i kaupaona ʻia he 20-30 grams. bale Ua ʻoluʻolu ʻo ia i kona loaʻa ʻana.
baleHoʻoikaika pū ia i ka ulu ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpala digestive. baleʻO ka beta-glucan fiber i loko o ka lāʻau kedera e kōkua i ka hānai ʻana i ka maʻi bacteria gut olakino, e hoʻonui ana i kā lākou hana probiotic.
Ma kahi haʻawina ʻehā pule i 28 mau kānaka olakino, 60 grams i kēlā me kēia lā balehoʻonui i ka hua bacteria maikaʻi i loko o ka ʻōpū e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana a hoʻomaikaʻi i ke koena o ke kō koko.
Kōkua ka bale i ka ho'ēmi kaumaha
No ka hiki ʻole i ke kino o ke kanaka ke hoʻoheheʻe i ka fiber, ʻo nā meaʻai kiʻekiʻe i ka fiber e hoʻohui i ka waiwai i ka meaʻai me ka hoʻonui ʻole ʻana i nā calorie. Pono kēia meaʻai fiber kiʻekiʻe no ka poʻe e hoʻāʻo nei e lilo i ke kaumaha.
Ma nā haʻawina ʻelua, ʻaina kakahiaka bale Ua emi iho ka pololi o ka poʻe i ʻai i ka ʻai i ka ʻaina awakea a ua ʻai liʻiliʻi i ka ʻai hope.
Ua ʻike ʻia kahi haʻawina ʻē aʻe he ʻano kiʻekiʻe loa i ka fiber beta-glucan. bale Ua hānai nā ʻiole i ka meaʻai me ka liʻiliʻi o ka beta-glucan bale Ua ʻai lākou he 19% ka liʻiliʻi ma mua o ka poʻe i hānai ʻia Loaʻa i ka beta-glucan kiʻekiʻe bale Ua pau ke kaumaha o na holoholona i ai.
bale, he hormone kuleana no ka pololi ke kuhie hoemi i ka pae o
Kōkua i ka hoʻohaʻahaʻa i ka cholesterol
Kekahi mau haʻawina ai i ka bale hōʻike ʻia he hopena maikaʻi ma ka cholesterol.
kiʻekiʻe i ka fiber hiki ke hoʻoheheʻe a bale Ua hōʻike ʻia e hōʻemi i ka kolamu a me ka "kino" LDL cholesterol e 5-10%.
Ma kahi noiʻi ʻelima pule o nā kāne 18 me ka cholesterol kiʻekiʻe, bale ʻO ka ʻai ʻana i kahi meaʻai i loaʻa ka 20% i hoʻohaʻahaʻa i ka kolamu holoʻokoʻa e 24%, hoʻohaʻahaʻa i ka kolamu "ʻino" LDL ma 18%, a hoʻonui i ka cholesterol "maikaʻi" HDL ma XNUMX%.
Ma kekahi noiʻi ʻana i nā kāne 44 me ka cholesterol kiʻekiʻe, ka laiki a me baleʻO ka ʻai ʻana i ka hui ʻana o ka zucchini i hoʻohaʻahaʻa i ka "ino" LDL cholesterol i hoʻohālikelike ʻia me kahi pūʻulu mana i ʻai i ka laiki wale nō, a ʻōpū momonahoemi iho.
Pono no ke olakino o nā iwi a me nā niho
baleLoaʻa iā ia kekahi mau huaora a me nā minela pono, e like me ka phosphorous, manganese, calcium a me ke keleawe. He mea nui kēia mau meaʻai a pau no ka mālama ʻana i nā iwi a me nā niho.
He kiʻekiʻe loa ka wai bale i ka calcium a he 11 ka nui o ka calcium ma mua o ka waiū. Kōkua kēia i ka mālama ʻana i ke olakino holoʻokoʻa a me ka ikaika o nā iwi a me nā niho.
Wahi a nā kānaka ʻepekema ʻo ka inu ʻana i ka wai bale e kōkua i ka pale ʻana i ka osteoporosis. ʻAʻole hiki ke hoʻōla loa i ka osteoporosis, akā kōkua ka wai bale i ka mālama ʻana i nā hōʻailona pili me ia a hoʻemi i ka pilikia o ka ulu ʻana i ka osteoporosis.
Kāohi i nā pōhaku ʻōpū
baleUa ʻike ʻia e pale pono i ka hoʻokumu ʻana o ka gallstone i nā wahine. No ka mea he waiwai ia i ka fiber, hoʻemi ia i ka huna ʻana o nā waikawa bile, ma laila e hoʻonui ai i ka naʻau o ka insulin a hoʻohaʻahaʻa i ke kiʻekiʻe o nā triglycerides i ke kino.
Ua ʻike ʻia ʻo nā wahine e ʻai ana i nā meaʻai momona he haʻahaʻa haʻahaʻa o ka ulu ʻana o ka gallstones ma mua o ka poʻe ʻai ʻole i ka fiber.
baleUa ʻike ʻia ka pale ʻana i nā pōhaku kīkī a kākoʻo i ke ola kino ma ka hoʻomaʻemaʻe ʻana a me ka hoʻomaʻemaʻe ʻana i nā puʻupaʻa, akā ʻaʻohe noiʻi ikaika e kākoʻo i kēia ʻōlelo.
Hoʻoikaika i ka palekana
baleLoaʻa iā beta-glucan, kahi ʻano fiber i waiwai nui i nā antioxidants. Loaʻa pū kekahi i ka nui o ka huaora C, kahi meaʻai i ʻike ʻia e hoʻoikaika i ka ʻōnaehana pale. Mau e hoopau i ka bale Kōkua ia i ka hoʻōla ʻana i ka ʻeha a kōkua i ke kino e pale i ke anu a me ka maʻi maʻi.
Ke lawe ʻia me nā lāʻau antibiotic, hoʻomaikaʻi ka baleka i ka hana a me ka pono o ka lāʻau.
Mālama i ka atherosclerosis
ʻO ka Atherosclerosis kahi maʻi e ʻokiʻoki ai nā pā aʻe ma muli o ke kūkulu ʻia ʻana o ka pā (e like me nā meaʻai momona a me ka cholesterol) a puni ka pā. ʻO kēia kekahi o nā kumu nui o ka puʻuwai puʻuwai.
baleHiki iā ia ke kōkua ma ka hāʻawi ʻana i ka vitamina B complex e hoʻemi ana i ka cholesterol a me nā pae lipid i loko o ke kino.
Ua noiʻi ʻia kahi haʻawina ma Taiwan i ka makahiki 2002 i ka maikaʻi o ka lawe ʻana i ka lau bale ma luna o nā lākeke me ka atherosclerosis. Ua hōʻike ʻia nā hopena he mea maikaʻi loa ka waiwai antioxidant a me ka hypolipidemic o ka lau bale bale i ka pale ʻana a me ka mālama ʻana i nā maʻi cardiovascular me ka atherosclerosis.
Kāohi i nā maʻi ʻeha
baleMālama ʻo ia i ka maikaʻi o ka ʻāpana mimi ma ka pale ʻana i ka maʻi urinary tract (UTI). Hiki ke lilo i diuretic ikaika ke ʻai ʻia ma ke ʻano o ka wai bale.
Nā Pono o ka Barley no ka ʻili
He mau mea hoola ia
baleaia ma kinikikōkua i ka ho'ōla i ka ʻili a hoʻoponopono i nā ʻeha, inā he.
Hoʻonui i ka elasticity o ka ʻili
ʻO ka loaʻa ʻana o ka nui o ka selenium e kōkua i ka mālama ʻana i ka elasticity o ka ʻili, mālama i kona leo a pale i ka pōʻino radical manuahi. selenium He mea nui ia no ka hana pono o ka pancreas, ka puʻuwai a me ka ʻōnaehana pale.
E hoʻomālamalama i ka ʻili
baleloaʻa nā waiwai anti-inflammatory. Ke kau ʻoe i ka wai bale ma ka ʻili, hoʻemi ia i ka ʻeʻe a hakakā i ka maʻi ʻili. bale Hiki iā ia ke hoʻomālamalama i ka ʻili o ka ʻili ma ke ʻano he exfoliant haʻahaʻa a me ka mālama ʻana i ka huna ʻaila.
Moisturizes ka ʻili
Ma ke ʻano he meaʻai meaʻai no 8 mau pule ma Korea bale a ua hana ʻia kahi noiʻi e loiloi i nā hopena hydration o ka soybeans.
I ka pau ʻana o ka manawa, ua ʻike ʻia ka piʻi nui ʻana o nā pae hydration ma nā maka o nā mea komo a me nā lima. Ua ʻōlelo ʻia kēia piʻi ʻana o ka hydration o ka ʻili e hoʻopaneʻe i ka ʻelemakule.
Hoʻomaʻamaʻa i nā pores paʻa
ʻO ka inu ʻana i ka wai bale e kōkua mau i ka hōʻemi ʻana i ka loaʻa ʻana o ka huehue ma kou maka. Hiki iā ʻoe ke hoʻopili i ka wai bale ma luna. Loaʻa i ka barley ka waikawa azelaic, e hana ana ma ke ʻano he anti-inflammatory agent e hakakā ai i ka haki a mālama i nā pores clogged.
He aha nā pōʻino o ka bale?
Hiki ke hoʻopau ʻia nā kīʻaha holoʻokoʻa e nā mea a pau, akā kekahi poʻe balePono paha e haʻalele.
ʻO ka mea mua, he kīʻaha piha i loaʻa ka gluten, e like me ka palaoa a me ka rai. No ka mea, maʻi celiac ʻAʻole kūpono i ka poʻe me ka palaoa a i ʻole ka palaoa intolerance.
Kahi mea hou aʻe, baleLoaʻa i nā kaʻapona pōkole i kapa ʻia ʻo fructans, kahi ʻano fiber fermentable. Hiki i nā Fructans ke hoʻoulu i ke kinoea a me ka bloating i loko o ka poʻe me ka maʻi irritable bowel syndrome (IBS) a i ʻole nā maʻi digestive ʻē aʻe.
No laila, inā loaʻa iā ʻoe ka IBS a i ʻole kahi ʻōnaehana digestive maʻalahi, baleUa pilikia ʻoe i ka ʻai ʻana.
ʻO ka mea hope loa, no ka mea he hopena koʻikoʻi ko ka bale i ke kiʻekiʻe o ke kō koko, inā he maʻi maʻi ʻoe a ke lawe nei i nā lāʻau hoʻohaʻahaʻa i ke kō koko a i ʻole ka insulin, bale Pono ʻoe e makaʻala i ka wā e ʻai ai.
He aha ke kī bale, pehea i hana ʻia ai?
kī balehe mea inu kaulana o ʻAsia Hikina i hana ʻia me ka bale i kālua ʻia. Hoʻohana nui ʻia ia ma Iapana, South Korea, Taiwan a me Kina.
Hāʻawi ʻia i ka wela a me ke anu, he ʻulaʻula iki kona waihoʻoluʻu a ʻano ʻawaʻawa. ma ka laau lapaau kahiko kī bale Ua hoʻohana ʻia no ka maʻi maʻi, ka luhi, a me ka mumū.
balehe palaoa i loko o ka gluten. hua bale malooHoʻohana ʻia e like me nā kīʻaha ʻē aʻe he nui - ka lepo e hana i ka palaoa, moʻa holoʻokoʻa, a i ʻole i hoʻohui ʻia i nā sopa a me nā kīʻaha meaʻai. Hoʻohana ʻia i ka hana kī.
kī bale, kālua ʻia hua baleHana ʻia ia ma ke kālua ʻana i ka pipi i lepo i loko o ka wai wela akā ʻaʻole i kalua ʻia. bale Loaʻa koke ʻia nā ʻeke kī i hana mua ʻia ma nā ʻāina ʻo Asia Hikina.
baleHe waiwai ia i nā huaora B a me nā minerala hao, zinc a me manganese, akā pehea ka nui o kēia mau meaʻai i hoʻopau ʻia i ka wā o ka hana ʻana? kī baleʻaʻole maopopo.
Ma ke kuʻuna kī baleʻAʻole ʻono ia, ʻoiai hiki ke hoʻohui ʻia i ka waiū a i ʻole ka ʻaila. Pēlā nō, ma South Korea, hui pū ʻia ke kī me ke kī kulina ʻala e hoʻohui i ka ʻono. Hoʻopili pū ʻia me ke kō ma nā ʻāina ʻĀsia i kēia lā. kī bale Hiki iā ʻoe ke loaʻa nā huahana.
Nā pōmaikaʻi o ke kī bale
ʻO ka lāʻau lapaʻau kuʻuna no ka pale ʻana i ka maʻi maʻi, ka luhi a me ka mumū kī bale ua hoʻohana.
haʻahaʻa i nā calorie
kī bale ʻaʻohe calorie. Ma muli o ka ikaika o ka brew, hiki ke loaʻa nā ʻāpana o nā calorie a me nā haʻahaʻa.
No laila, he mea ola maikaʻi a ʻono ia i ka wai, ʻoiai inā ʻoe e hoʻāʻo nei e hoʻemi i ke kaumaha - inā ʻoe e inu maʻemaʻe me ka hoʻohui ʻole ʻana i ka waiū, ʻaila a me nā mea ʻono.
Nui i nā antioxidants
kī bale He waiwai ia i nā antioxidants.
ʻO nā antioxidants nā mea kanu e kōkua i ka pale ʻana i ka hōʻino radical manuahi i nā cell. ʻO nā radical manuahi he mau molekole pōʻino e hiki ai ke hoʻoulu i ka mumū a me ka hoʻonui ʻana i ka cellular dysfunction inā e hōʻiliʻili lākou i loko o ko mākou kino.
kī baleUa ʻike ʻia nā antioxidants like ʻole, me ka chlorogenic a me ka vanillic acids, hiki ke kōkua i ka hoʻokele kaumaha ma o ka hoʻonui ʻana i ka momona o ko mākou kino i ka wā hoʻomaha. Hoʻohana pū kēia mau antioxidants i nā hopena anti-inflammatory.
kī bale he antioxidant ikaika e hiki ke hoʻomaikaʻi i ke olakino o ka naʻau, ke koko, a me ke olakino lolo. quercetin ʻo ia ke kumu.
Loaʻa paha nā waiwai anti-cancer
He huaʻai piha waiwai antioxidant balehiki ke hāʻawi i nā pono pale maʻi kanesa.
Ua ʻike ʻia kahi haʻawina e pili ana i ka mahi ʻana i ka bale bale a me ka make ʻana o ka maʻi maʻi ma Kina i ka haʻahaʻa o ka mahi ʻana a me ka ʻai ʻana i ka bale, ʻoi aku ka kiʻekiʻe o ka make maʻi kanesa. Eia naʻe, haʻahaʻa kēia bale ʻAʻole ia he kumu.
Ma hope o nā mea āpau, kī balePono nā haʻawina kanaka hou aku e pili ana i nā pono anti-cancer o
Nā pōʻino o ke kī bale
ʻOiai ʻo kāna mau pōmaikaʻi anti-cancer, kī baleLoaʻa i kahi mea anti-nutrient hiki ke kumu i ka maʻi kanesa i kapa ʻia ʻo acrylamide.
ʻOiai ua hōʻike nā haʻawina i nā hopena like ʻole, ke hoʻomau nei ka noiʻi e hoʻomaopopo maikaʻi i nā hopena olakino o ka acrylamide.
Ua ʻike ʻia kahi meta-analysis ʻaʻole pili ka ʻai ʻana i ka acrylamide meaʻai me nā pilikia o nā maʻi maʻi maʻamau. Ua hōʻike ʻia kekahi haʻawina ʻoi aku ka nui o ka maʻi maʻi colorectal a me ka pancreatic me ka nui o ka acrylamide i waena o kekahi mau pūʻulu.
ʻO ka bale mai nā ʻeke kī a i kālua māmā ʻia baleHoʻokuʻu ʻia ka acrylamide ma mua o No laila, e hōʻemi i ka acrylamide i kāu kī, ma mua o ka hana ʻana. baleE kālua iā ʻoe iho i kahi ʻeleʻele ʻeleʻele hohonu.
He aha hou aʻe, inā inu ʻoe i ke kī maʻamau, pono ʻoe e kaupalena i ka nui o ke kō a me ka holika āu e hoʻohui ai i mea e hōʻemi ai ka mea inu i nā calorie pono ʻole, hoʻohui ʻia ka momona, a me ke kō.
Kahi mea hou aʻe, bale No ka poʻe i ka meaʻai gluten- a i ʻole ka palaoa ʻole, no ka mea, he palaoa i loko o ka gluten kī bale ʻaʻole kūpono.
Ma ka hopena;
baleLoaʻa i ka fiber, ʻoi aku ka beta-glucan, hiki ke hoʻemi i ka cholesterol a me ke kō koko. He kōkua nō hoʻi i ka hoʻemi kaumaha a me ka ʻai ʻana. ʻO ka palaoa piha, bale poulewaʻOi aku ka momona ma mua o ka bale i hoʻomaʻemaʻe ʻia.
ʻO ka barley kī kahi mea inu kaulana i hoʻohana ʻia ma nā ʻāina ʻo Asia Hikina. Loaʻa iā ia kekahi mau noi i ka lāʻau lapaʻau kuʻuna akā hoʻohana nui ʻia e like me ka mea inu i kēlā me kēia lā.
ʻAʻohe calorie maʻamau, waiwai i nā antioxidants, a loaʻa kekahi mau pōmaikaʻi anti-cancer.
