Zviri muChinyorwa
bhariimbeu inokura mumamiriro ekunze anodziya pasi rose uye yakarimwa kubvira kare. zvakawanikwa mukuchera matongo, bhariZvinoratidza kuti Egypt yaivepo makore gumi ezviuru apfuura muEgypt.
Inomera zvechisikigo mumativi eWest Asia neNortheast Africa, asi inorimwawo kudya kwevanhu nemhuka, uye inoshandiswa mukugadzira doro newhiskey.
yakabudisa matani mamiriyoni 2014 muna 144 bhari; Ndicho chechina chinogadzirwa zvakanyanya pasi rose mushure mechibage, mupunga negorosi.
muchinyorwa "Benefits yebhari", "bhari inopera simba here", "izvo mavhitamini ari mubhari", "madyiro ebhari", "maitiro ekugadzira tii yebhari" mibvunzo ichapindurwa.
Nutritional Kukosha kweBhari
bhariitsanga yakazara yakazara nekudya. Inowedzera kupeta kaviri muhukuru paunenge uchibika, saka chengeta izvozvo mupfungwa paunenge uchiverenga maitiro ekudya. ½ mukombe (100 gramu) isina kubikwa, mugoko zvinovaka muviri zvebhari zviri sezvinotevera:
Calories: 354
Carbs: 73.5 gramu
Fiber: 17.3 gramu
Mapuroteni: 12,5 gramu
Mafuta: 2.3 gramu
Thiamine: 43% yeReference Daily Intake (RDI)
Riboflavin: 17% yeRDI
Niacin: 23% yeRDI
Vitamin B6: 16% yeRDI
Folate: 5% yeRDI
Iron: 20% yeRDI
Magnesium: 33% yeRDI
Phosphorus: 26% yeRDI
Potassium: 13% yeRDI
Zinc: 18% yeRDI
Mhangura: 25% yeRDI
Manganese: 97% yeRDI
Selenium: 54% yeRDI
bhariRudzi rukuru rwefiber ndeye beta-glucan, fiber inonyungudika inoumba gel kana yasanganiswa nemvura. Beta-glucan, inowanikwawo mune oats, inobatsira kuderedza cholesterol uye kuvandudza kudzora shuga yeropa.
Pamusoro pe, bhariUye zvakare, vhitamini E, beta-carotene, iyo inobatsira kudzivirira uye kugadzirisa kukuvara kwesero kunokonzerwa neoxidative kusagadzikana, lutein uye zeaxanthin zvakadai se antioxidants.
Ndezvipi Zvakanakira Barley?
Itsanga ine utano
bhari Inoonekwa sezviyo zvese nekuti chete goko rekunze rinodyiwa rinobviswa panguva yekugadziriswa. Kudya zviyo zvakakwana kunotakura njodzi yakaderera yechirwere chisingaperi.
Muchidzidzo chikuru chevanhu vanopfuura 360.000, avo vane kunyanya kushandiswa kwezviyo zvezviyo vaiva ne17% yakaderera mungozi yekufa kubva kune zvikonzero zvose, kusanganisira kenza uye chirwere cheshuga, zvichienzaniswa nevaya vane kuderedzwa kwezviyo zvakakwana.
Zvimwe zvidzidzo zvakaratidza kuti kudya zviyo zvakakwana kunogona kuderedza dambudziko rekutanga chirwere cheshuga chechipiri uye kufutisa.
Wholegrain zvinobatsira zvebhariIzvi zvinokonzerwa kwete kwete chete kune fiber content, asiwo nemishonga yemiti, iyo ine migumisiro inobatsira pahutano.
Inopa kudzora shuga yeropa
bhariInogona kubatsira kuderedza shuga yeropa uye insulin mazinga, izvo zvinogona kuderedza njodzi yechirwere cheshuga.
zviyo zvebhariIyo yakanaka sosi yefiber, kusanganisira iyo soluble fiber beta-glucan, iyo inosunga kune digestive turakiti, inonoke kunyura kweshuga.
bhari kana kuti oats, pamwe neglucose mukudzidza kwevakadzi gumi vakafuta, zvose oats uye oats bhari yakaderera shuga yeropa uye insulin mazinga. Neizvi, bhari yainyanya kushanda, ichideredza mazinga ne29-36% zvichienzaniswa ne59-65% ine oats.
Mune chimwe chidzidzo muvarume gumi vane hutano hwakanaka, pakudya kwemanheru bhari Avo vakaidya vakawanikwa vaine 100% zviri nani insulin senitivity mangwanani akatevera mushure mekudya kwemangwanani.
Pamusoro pezvo, ongororo ye232 zvidzidzo zvesainzi, bhari Yakabatanidza kudyiwa kwezviyo zvemangwanani-zviyo zvemangwanani kune njodzi yakaderera yechirwere cheshuga.
Muchidzidzo chevakadzi gumi nenomwe vakafutisa vari panjodzi yakawedzera ye insulin kuramba, bhariChikafu chekudya chemangwanani chine magiramu gumi e beta-glucan kubva kuzucchini zvakanyanya kudzikisa mazinga eshuga yeropa kana achienzaniswa nemamwe marudzi ezviyo.
Uyezve, glycemic index (GI) yebhari pasi - chiyero chekukurumidza kudya kunosimudza shuga yeropa. bhari Iine mapoinzi makumi maviri neshanu, ndiyo yakaderera pane zvese zviyo.
inovandudza kugaya
Hafu kapu (100 gramu) bhari isina kubikwaIine 17.3 magiramu efiber. Dietary fiber inowedzera chigaro uye inoita kuti zvive nyore kupfuura nemudumbu rekudya.
bhari Inobatsira kubvisa kuvimbiswa. Muchidzidzo chevanhu gumi nevatanhatu vane kusagadzikana kusingaperi, 16 magiramu akamera pazuva kwemazuva gumi. bhari Kupeta dosi pamusoro pemazuva gumi mushure mekuwedzera kwakawedzera zvese kuwanda uye huwandu hwekufamba kwe bowel.
Zvakare, bhariZvinonzi kuvandudza zviratidzo zveulcerative colitis, chirwere chinoputika. Muchidzidzo chemwedzi mitanhatu, vanhu 21 vane mwero ulcerative colitis vakayera 20-30 magiramu. bhari Akanzwa kurerukirwa paakarigamuchira.
bhariInokurudzirawo kukura kwebhakitiriya yakanaka mudumbu rekudya. bhariIyo beta-glucan fiber mumusidhari inobatsira kupa hutano hwehutachiona hwehutachiona, kuwedzera basa ravo reprobiotic.
Muchidzidzo chemavhiki mana muvanhu makumi maviri nemasere vane hutano, magiramu makumi matanhatu pazuva bharikuwedzera mabhakitiriya anobatsira mumatumbo anogona kubatsira kuderedza kuzvimba nekuvandudza shuga yeropa.
Bhari inobatsira kuderedza uremu
Nekuti muviri wemunhu haugone kugaya fiber, chikafu chakakwira mufiber zvinowedzera kukosha kune zvinovaka muviri pasina kuwedzera macalorie. Ichi chikafu chakakwirira chefiber chinobatsira kune vanhu vanoedza kuderedza uremu.
Muzvidzidzo zviviri, kudya kwemangwanani bhari Vanhu vaidya chikafu vainzwa nzara shoma pakudya kwemasikati uye vaidya zvishoma pakudya kwaizotevera.
Imwe ongororo yakawana mhando yakanyanya kukwirira mu beta-glucan fiber. bhari makonzo akadyisa chikafu chine beta-glucan shoma bhari Vakadya 19% zvishoma pane avo vakadyiswa Iine yakakwira beta-glucan bhari Mhuka dzairidya dzakapera uremu.
bhari, hormone inokonzera kunzwa kwenzara ghrelinndiko kuderedza mwero we
Inobatsira kuderedza cholesterol
Zvimwe zvidzidzo kudya bhari inoratidzwa kuva nemigumisiro inobatsira pacholesterol.
yakakwirira mu soluble fiber uye bhari Yakaratidzwa kuderedza cholesterol yakazara uye "yakaipa" LDL cholesterol ne5-10%.
Muchidzidzo chemavhiki mashanu chevarume gumi nevasere vane cholesterol yakakwira, bhari Kudya chikafu chine iodine yakadzikisa cholesterol yakazara ne20%, yakadzikisa "yakaipa" LDL cholesterol ne24%, uye yakawedzera "yakanaka" HDL cholesterol ne18%.
Mune imwe ongororo muvarume makumi mana nevana vane cholesterol yakakwira, mupunga uye bhariKudya musanganiswa wezucchini kwakadzikisa "yakaipa" LDL cholesterol kana ichienzaniswa neboka rekutonga raidya mupunga wega, uye mafuta edumbuakazvideredza.
Inobatsira kune hutano hwemapfupa nemazino
bhariIine akawanda akakosha mavhitamini nemaminerari, akadai sephosphorous, manganese, calcium uye mhangura. Zvese izvi zvinovaka muviri zvakakosha pakuchengetedza mapfupa nemazino zvine hutano.
Mvura yebhari yakanyanyisa mu calcium uye ine calcium yakapetwa ka11 kupfuura mukaka. Izvi zvinobatsira kuchengetedza hutano hwese uye simba remapfupa nemeno.
Masayendisiti anoti kunwa mvura yebhari kunobatsira kudzivirira osteoporosis. Iyo inogona kunge isingarapi zvachose osteoporosis, asi mvura yebhari inobatsira kubata zviratidzo zvine chekuita nayo uye inoderedza njodzi yekuvandudza osteoporosis.
Inodzivirira gallstones
bhariIyo inozivikanwa kudzivirira gallstone kuumbwa muvakadzi zvinobudirira. Nemhaka yokuti yakapfuma mufiber, inoderedza kubudiswa kwe bile acids, nokudaro kuwedzera insulin senzwi uye kuderedza chiyero che triglycerides mumuviri.
Zvinozivikanwa kuti vakadzi vanodya fiber-rich chikafu vane njodzi yakaderera yekugadzira gallstones zvichienzaniswa nevasingadye fiber.
bhariIyo inozivikanwa kudzivirira matombo eitsvo uye kutsigira hutano hwetsvo nekuchenesa uye kubvisa tsvina, asi hapana tsvakurudzo yakasimba yekutsigira chirevo ichi.
Inosimbisa kudzivirirwa
bhariIine beta-glucan, rudzi rwefiber yakapfuma mune antioxidants. Iyo ine zvakare yakawanda yakawanda yevhitamini C, chikafu chinozivikanwa kusimbisa immune system. Nguva dzose kudya bhari Inobatsira kukurumidza kupora maronda uye inobatsira muviri kurwisa dzihwa nefuruu.
Kana inotorwa nemishonga inorwisa mabhakitiriya, bhari inovandudza kushanda uye kushanda kwemushonga.
Inodzivirira atherosclerosis
Atherosclerosis imamiriro ekuti madziro emadziro akamanikana nekuda kwekuvakwa kweplaque (semafuta ekudya uye cholesterol) akatenderedza madziro. Ichi ndicho chimwe chezvikonzero zvinokonzera chirwere chemoyo.
bhariInogona kubatsira nekupa vhitamini B yakaoma iyo inoderedza cholesterol uye lipid mazinga mumuviri.
Chidzidzo chemuna 2002 muTaiwan chakaongorora kushanda kweshizha rebhari patsuro dzine atherosclerosis. Mhedzisiro yacho yakaratidza kuti iyo antioxidant uye hypolipidemic zvimiro zvebhari shizha rinobvisa zvinobatsira zvakanyanya mukudzivirira uye kurapwa kwezvirwere zvemoyo zvinosanganisira atherosclerosis.
Inodzivirira zvirwere zveweti
bhariInochengeta weti ine hutano nekudzivirira weti tract infection (UTI). Inogona kuva diuretic yakasimba kana inopedzwa nenzira yebhari muto.
Benefits yeBarley yeGanda
Rine zvinhu zvinoporesa
bhariiri mu zincinobatsira kuporesa ganda uye kugadzirisa maronda, kana aripo.
Inovandudza elasticity yeganda
Kuvapo kwehuwandu hwakawanda hwe selenium kunobatsira kuchengetedza ganda elasticity, inochengetedza toni yayo uye inodzivirira mahara radical kukuvara. selenium zvakakoshawo pakushanda kwakakodzera kwepancreas, moyo uye immune system.
Inopenya ganda
bhariine anti-inflammatory properties. Paunoshandisa mvura yebhari paganda, inoderedza acne uye inorwisana nehutachiona hweganda. bhari Inogona zvakare kupenya ganda tone nekuita seyakapfava exfoliant uye kudzora secretion yemafuta.
Inonyorovesa ganda
Sekuwedzera kwekudya kwemavhiki masere muKorea bhari uye chidzidzo chakaitwa kuti chiongorore hydration zvinokonzerwa nesoya.
Pakupera kwenguva, kuwedzera kukuru kwemazinga e hydration kwakaonekwa pazviso zvevatori vechikamu nemaoko. Uku kuwedzera kwemvura yeganda kwave kuchinzi kunonotsa kuchembera.
Inobata ma pores akavharika
Kunwa mvura yebhari nguva dzose kunobatsira kuderedza kuitika kweacne pachiso chako. Iwe unogona zvakare kuisa mvura yebhari pamusoro. Bhari ine azelaic acid, inoshanda senge anti-inflammatory agent kurwisa mburwa uye kubata mapores akavharika.
Ndezvipi Kukuvadza kweBhari?
Zviyo zvese zvinogona kudyiwa nemunhu wese, asi vamwe vanhu bhariZvingangoda kugara kure nazvo.
Kutanga, itsanga yakazara ine gluten, yakadai segorosi uye rye. Nokuti, chirwere chechiliac Hazvina kukodzera kune avo vane kusawirirana kwegorosi kana gorosi.
Pamusoro pe, bhariine short-chain carbohydrates inonzi fructans, rudzi rwefiber inovirisa. Fructans inogona kukonzera gasi uye kuputika muvanhu vane irritable bowel syndrome (IBS) kana zvimwe zvinetso zvekudya.
Naizvozvo, kana iwe uine IBS kana inonzwisa digestive system, bhariUne dambudziko rekuzvipedza.
Pakupedzisira, sezvo bhari ine simba rakasimba pamazinga eshuga yeropa, kana uine chirwere cheshuga uye uri kutora mishonga inoderedza shuga yeropa kana insulini, bhari Unofanira kungwarira paunenge uchidya.
Chii chinonzi Barley Tea, Yakagadzirwa Sei?
bhari tiichinwiwa chakakurumbira chekuEast Asia chinogadzirwa nebhari yakagochwa. Inopedzwa zvakanyanya muJapan, South Korea, Taiwan neChina.
Inoshandiswa zvese kupisa uye kutonhora, ine ruvara rweamber zvishoma uye inovava. mumutauro wechiChinese mushonga bhari tii Yakashandiswa pakuita manyoka, kuneta, uye kuzvimba.
bharizviyo zvine gluten. zviyo zvebhari zvakaomaInoshandiswa sezvimwe zviyo zvakawanda - kukuyiwa kugadzira hupfu, kubikwa zvachose, kana kuwedzerwa muto nemidziyo yemuriwo. Inoshandiswawo mukugadzira tii.
bhari tii, yakagochwa zviyo zvebhariInogadzirwa nekubika nyama yemombe mumvura inopisa asi kwete pasi yakagochwa. bhari Mabhegi etii ane pre-yakagadzirwa tii anowanikwa zviri nyore kuEast Asia nyika.
bhariIyo yakapfuma muB mavhitamini uye mamineral iron, zinc uye manganese, asi yakawanda sei yezvikafu izvi inopedzwa panguva yekubikirwa? bhari tiikupihwa hakuna kujeka.
Pachivanhu bhari tiiHaina kutapira, kunyange mukaka kana kirimu inogona kuwedzerwa kwairi. Saizvozvo, muSouth Korea, tii dzimwe nguva inosanganiswa netii yechibage yakakangwa kuwedzera kutapira. Yakaiswawo mubhodhoro neshuga munyika dzeAsia nhasi. bhari tii Unogonawo kuwana zvigadzirwa.
Zvakanakira Barley Tea
Traditional mushonga kurwisa manyoka, kuneta uye kuzvimba bhari tii akashandisa.
yakaderera mumacalorie
bhari tii zvakanyanya calorie pasina. Zvichienderana nesimba rekubika, rinogona kunge riine zvinyorwa zvemacalories uye makhahydrates.
Naizvozvo, inzira ine hutano uye inonaka kumvura, kunyanya kana uri kuyedza kuderedza uremu - chero ukanwa zviri pachena pasina kuwedzera mukaka, kirimu kana zvinotapira.
Yakapfuma mune antioxidants
bhari tii Yakapfuma mune antioxidants.
MaAntioxidants maumbirwo ezvirimwa anobatsira kudzivirira mahara radical kukuvara kumasero. Mahara radicals mamorekuru anokuvadza anogona kukonzera kuzvimba uye kuwedzera kusashanda kwemaserura kana akaungana mumiviri yedu.
bhari tiiAkasiyana siyana antioxidants, anosanganisira chlorogenic uye vanillic acids, akaonekwa anogona kubatsira uremu kutonga nekuwedzera huwandu hwemafuta anopisa muviri wedu pakuzorora. Aya antioxidants anewo anti-inflammatory effects.
bhari tii ine simba antioxidant iyo inogona zvakare kuvandudza hutano hwemoyo, BP, uye hutano hwehuropi. quercetin ndiko kunobva.
Inogona kunge iine anti-cancer properties
An antioxidant-rich yakazara zviyo bharizvinogona kupa rubatsiro rwekudzivirira cancer.
Ongororo pamusoro pekurimwa kwebhari mudunhu uye kufa kwegomarara muChina yakaona kuti kudzikira nekudyiwa kwebhari, ndiko kuwedzera kwekufa kwegomarara. Zvisinei, izvi zvakaderera bhari Hazvirevi kuti zvakonzerwa.
Shure kwezvose, bhari tiiZvidzidzo zvakawanda zvevanhu zvinodikanwa pane zvingango batsira zvekurwisa cancer
Kukuvadza kweBarley Tea
Pasinei nekubatsira kwayo kwekurwisa cancer, bhari tiiine mushonga unokwanisa kukonzera gomarara unonzi acrylamide.
Kunyangwe zvidzidzo zvakaratidza mhedzisiro yakasanganiswa, tsvagiridzo irikuenderera mberi kuti unzwisise zvirinani hutano hweacrylamide.
Ongororo yemeta yakawana kuti kudya kwe acrylamide kwaisabatanidzwa nenjodzi dzegomarara. Imwe ongororo yakaratidza njodzi yakanyanya ye colorectal uye pancreatic cancers ine yakakwira acrylamide kudya pakati pemamwe mapoka madiki.
Bhari kubva mumabhegi eti uye zvishoma yakagochwa bhariYakawanda acrylamide inoburitswa pane Naizvozvo, kudzikisa acrylamide mutii yako, usati waibika. bhariZvigoche iwe pachako kusvika kune yakadzika, yakasviba ruvara.
Uyezve, kana ukanwa tii nguva dzose, unofanira kuderedza huwandu hweshuga nekrimu yaunowedzera kuitira kuti chinwiwa chideredze macalorie asingakoshi, mafuta akawedzerwa, uye shuga yakawedzerwa.
Pamusoro pe, bhari Kune vanhu vari pane gluten- kana zviyo-isina chikafu, sezvo iri gluten-ine zviyo bhari tii hazvina kukodzera.
Semagumo;
bhariIine fiber, kunyanya beta-glucan, inogona kuderedza cholesterol uye shuga yeropa. Inobatsirawo mukuderedza uremu uye kugaya. Wholegrain, bhari yakabikwaInovaka muviri kupfuura bhari yakanatswa.
Tii yebhari chinwiwa chakakurumbira chinonwiwa munyika dzeEast Asia. Iine mamwe maapplication mumishonga yechivanhu asi zvakare inodyiwa zvakanyanya sechinwiwa chemazuva ese.
Iyo inowanzo calorie-isina, yakapfuma mune antioxidants, uye ine mamwe anti-gomarara mabhenefiti.
Zvinyorwa Zvaunofanirwa Kuverenga
