Umxholo wenqaku
ibhalilukhozo olukhula kwimozulu epholileyo kwihlabathi jikelele kwaye ikhule ukususela kwimpucuko yamandulo. iziphumo ze-archaeological, uhadiIbonisa ukuba iYiputa yayikho kwiminyaka eyi-10,000 eyadlulayo eYiputa.
Ikhula ngokwendalo kwiindawo ezikwiNtshona ye-Asiya nakuMntla-mpuma weAfrika, kodwa iyalinyelwa ukutya kwabantu nezilwanyana, kwaye isetyenziselwa ukwenziwa kwebhiya kunye newiski.
ivelise i-2014 yezigidi zeetoni ngo-144 uhadi; Yimveliso yesine eveliswa kakhulu kwihlabathi jikelele emva kombona, irayisi kunye nengqolowa.
kwinqaku "izibonelelo zerhasi", "ingaba irhasi ibuthathaka", "zeziphi iivithamini ezikwirhasi", "indlela yokutya irhasi", "indlela yokwenza iti yerhasi" imibuzo iya kuphendulwa.
Ixabiso lesondlo seBhali
ibhaliyinkozo egcwele izondlo. Ikhula ngokuphindwe kabini ngobukhulu njengoko upheka, ngoko gcina loo nto engqondweni xa ufunda ixabiso lezondlo. ½ ikomityi (100 grams) engaphekwanga, kwiqokobhe isiqulatho sesondlo sebhali imi ngolu hlobo lulandelayo:
Iikhalori: 354
Iikhabhoni: 73.5 gram
Ifayibha: 17.3 grams
Iiprotheni: 12,5 gram
Amafutha: 2.3 grams
I-Thiamine: I-43% ye-Reference Daily Intake (RDI)
I-Riboflavin: i-17% ye-RDI
I-Niacin: i-23% ye-RDI
I-Vitamin B6: i-16% ye-RDI
I-Folate: i-5% ye-RDI
Intsimbi: 20% yeRDI
I-Magnesium: i-33% ye-RDI
I-Phosphorus: i-26% ye-RDI
I-Potassium: i-13% ye-RDI
I-Zinc: i-18% ye-RDI
Ubhedu: 25% yeRDI
IManganese: 97% yeRDI
I-Selenium: i-54% ye-RDI
ibhaliOlona hlobo luphambili lwefiber yi-beta-glucan, ifayibha enyibilikayo eyenza ijeli xa idityaniswe nolwelo. I-Beta-glucan, efumaneka kwi-oats, inceda ukunciphisa i-cholesterol kunye nokuphucula ulawulo lweswekile yegazi.
Ukwengeza, uhadiUkongeza, ivithamin E, i-beta-carotene, enceda ukukhusela kunye nokulungisa umonakalo weseli obangelwa luxinzelelo lwe-oxidative, lutein kunye ne-zeaxanthin njenge-antioxidants.
Ziziphi iiNzuzo zeBhali?
Yinkozo ephilileyo
ibhali Ithathwa njengenkozo epheleleyo kuba kuphela iqokobhe langaphandle elityiwayo elisuswayo ngexesha lokulungiswa. Ukutya iinkozo ezipheleleyo kunomngcipheko omncinci wesifo esingapheliyo.
Kuphononongo olukhulu lwabantu abangaphezu kwe-360.000, abo basebenzise kakhulu ukutya okuziinkozo babenomngcipheko ophantsi we-17% wokufa kuzo zonke izizathu, kubandakanywa umhlaza kunye nesifo sikashukela, xa kuthelekiswa nalabo abasebenzisa i-grains epheleleyo.
Olunye uphando lubonise ukuba ukutya okuziinkozo kunganciphisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile kunye nokukhuluphala.
Amazimba iinzuzo zerhasiOku akubangelwa kuphela kwi-fiber content, kodwa nakwii-herbal compounds, ezineempembelelo ezintle kwimpilo.
Ibonelela ngolawulo lweswekile yegazi
ibhaliInokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-insulin, anokunciphisa umngcipheko wesifo seswekile.
irhasi epheleleyoIngumthombo olungileyo wefiber, kubandakanywa nefiber enyibilikayo i-beta-glucan, ebophelela kwindlela yokugaya, icothisa ukufunxwa kweswekile.
ibhali okanye i-oats, kunye ne-glucose kwisifundo se-10 yabasetyhini abakhulu kakhulu, zombini i-oats kunye ne-oats uhadi yehlisa iswekile yegazi kunye namanqanaba e-insulin. Ngale nto, uhadi yayisebenza kakhulu, inciphisa amanqanaba ngama-29-36% xa kuthelekiswa ne-59-65% kunye ne-oats.
Kwesinye isifundo kwi-10 amadoda aphilileyo, kwisidlo sakusihlwa uhadi Abo bayityileyo bafumaniseka ukuba bane-100% ye-insulin engcono yokuziva ngentsasa elandelayo emva kwesidlo sakusasa.
Ukongeza, uphononongo lwezifundo zesayensi ezingama-232, uhadi Idibanise ukusetyenziswa kwesidlo sakusasa se-grain-grain kumngcipheko ophantsi wesifo seswekile.
Kuphononongo lwabasetyhini abatyebileyo abali-17 abasemngciphekweni owonyukayo wokunganyangeki kwe-insulin, uhadiIsidlo sakusasa esiqulethe i-10 grams ye-beta-glucan esuka kwizucchini yehlise kakhulu amanqanaba eswekile egazi emva kokutya xa kuthelekiswa nezinye iintlobo zeesiriyeli.
Ngaphezu koko, isalathisi se-glycemic (GI) sebhali ephantsi - umlinganiselo wokuba ukutya kunyusa ngokukhawuleza kangakanani iswekile yegazi. ibhali Ngamanqaku angama-25, lelona lisezantsi kuzo zonke iinkozo.
kuphucula ukwetyisa
Isiqingatha sekomityi (100 grams) irhasi engaphekwangaIqulethe i-17.3 grams yefiber. Ifiber yokutya inyusa isitulo kwaye yenza kube lula ukudlula kwindlela yokugaya.
ibhali Inceda ekupheliseni ukuqhina. Kuphononongo lwabantu abali-16 abanokuqunjelwa okungapheliyo, i-10 grams yahluma ngosuku ngeentsuku ezili-9. uhadi Ukuphinda idosi ngaphezulu kweentsuku ze-10 emva kokuxhaswa kwandise ukuphindaphinda kunye nomthamo wokuhamba kwamathumbu.
Kwakhona, uhadiKuye kwabikwa ukuba kuphuculwe iimpawu ze-ulcerative colitis, isifo sesibindi esivuthayo. Kwisifundo seenyanga ezintandathu, abantu abangama-21 abane-ulcerative colitis ephakathi babenobunzima be-20-30 grams. uhadi Waziva ekhululekile xa eyifumana.
ibhaliIkwakhuthaza ukukhula kweebhaktheriya ezilungileyo kwindlela yokugaya. ibhaliIfayibha ye-beta-glucan kumsedare inceda ukondla iibhaktheriya ezisempilweni zamathumbu, ukwandisa umsebenzi wazo weprobiotic.
Kuphononongo lweeveki ezine kubantu abasempilweni abangama-28, iigram ezingama-60 ngosuku uhadiukwanda kweebhaktheriya ezincedo emathunjini anokunceda ukunciphisa ukuvuvukala kunye nokuphucula ibhalansi yeswekile yegazi.
Ibhali inceda ukunciphisa umzimba
Ngenxa yokuba umzimba womntu awukwazi ukwetyisa ifayibha, ukutya okuphezulu kwifayibha yongeza ixabiso kwisondlo ngaphandle kokunyusa iikhalori. Oku kutya kwefayibha ephezulu kunenzuzo kubantu abazama ukunciphisa umzimba.
Kwizifundo ezibini, isidlo sakusasa uhadi Abantu abatya ukutya babengalambi kangako ngexesha lesidlo sasemini kwaye batye kancinci kwizidlo zamva.
Olunye uphononongo lufumene uhlobo oluphezulu kakhulu kwi-beta-glucan fiber. uhadi iimpuku zondle ukutya okune-beta-glucan encinci uhadi Batya ngaphantsi kwe-19% kunezo zondliwayo Iqulethe i-beta-glucan ephezulu uhadi Izilwanyana ezaziyityile zehla emzimbeni.
ibhali, incindi yedlala ebangela iimvakalelo zendlala ghrelinkukunciphisa umgangatho we
Inceda ukwehlisa i-cholesterol
Ezinye izifundo ukutya irhasi iboniswe ukuba ineempembelelo ezilungileyo kwi-cholesterol.
ephezulu kwifiber enyibilikayo kunye uhadi Kuye kwaboniswa ukunciphisa i-cholesterol epheleleyo kunye "ne-cholesterol embi" ye-LDL nge-5-10%.
Kuphononongo lweeveki ezintlanu lwamadoda ali-18 ane-cholesterol ephezulu, uhadi Ukutya ukutya okubandakanya ukutya okuqulethe i-20% yehlisa i-cholesterol epheleleyo ngama-24%, yehlisa i-cholesterol "embi" ye-LDL ngama-18%, kwaye yandisa i-cholesterol "elungileyo" ye-HDL nge-XNUMX%.
Kwesinye isifundo kwi-44 amadoda ane-cholesterol ephezulu, irayisi kunye uhadiUkutya umxube we-zucchini kwehlisa i-cholesterol "embi" ye-LDL xa kuthelekiswa neqela lokulawula elitya irayisi yodwa, kwaye amafutha esiswiniyanciphisa.
Iluncedo kwimpilo yamathambo namazinyo
ibhaliIqulethe iivithamini ezininzi ezibalulekileyo kunye neemaminerali, ezifana ne-phosphorus, i-manganese, i-calcium kunye nobhedu. Zonke ezi zondlo zibalulekile ekugcineni amathambo namazinyo esempilweni.
Amanzi ebhali aphezulu kakhulu kwi-calcium kwaye ane-calcium ephindwe ka-11 kunobisi. Oku kunceda ukugcina impilo yonke kunye namandla amathambo namazinyo.
Izazinzulu zithi ukusela amanzi ebhali kunceda ekuthinteleni i-osteoporosis. Isenokungayinyangi ngokupheleleyo i-osteoporosis, kodwa amanzi ebhali anceda ukunyanga iimpawu ezinxulumene nayo kwaye anciphisa umngcipheko wokuphuhlisa i-osteoporosis.
Ikhusela amatye enyongo
ibhaliKuyaziwa ngokukhusela ukwakheka kwe-gallstone kwabasetyhini ngokufanelekileyo. Ngenxa yokuba isisityebi kwifiber, iyanciphisa ukukhuselwa kwe-bile acids, ngaloo ndlela inyusa uvakalelo lwe-insulin kunye nokunciphisa inqanaba le-triglycerides emzimbeni.
Kuyaziwa ukuba abasetyhini abatya ukutya okutyebileyo kwefayibha banomngcipheko omncinci wokuphuhlisa i-gallstones xa kuthelekiswa nabo bangadliyo ifayibha.
ibhaliKuyaziwa ukukhusela amatye entso kunye nokuxhasa impilo yezintso ngokuhlanjululwa kunye nokukhupha izintso, kodwa akukho uphando oluqinileyo lokuxhasa le nkcazo.
Yomeleza ukhuseleko
ibhaliIqulethe i-beta-glucan, uhlobo lwefiber etyebileyo kwii-antioxidants. Kwakhona iqulethe isixa esityebileyo sevithamin C, isondlo esaziwayo ukomeleza amajoni omzimba. Rhoqo ukutya irhasi Inceda ukukhawulezisa ukuphiliswa kwenxeba kwaye inceda umzimba ukuxhathisa imikhuhlane kunye nomkhuhlane.
Xa kuthathwa nge-antibiotics, ibhali iphucula umsebenzi kunye nokusebenza kweyeza.
Ikhusela kwi-atherosclerosis
I-Atherossteosis yimeko apho iindonga ze-arterial zincinci ngenxa yokwakhiwa kwe-plaque (efana nokutya okunamafutha kunye ne-cholesterol) ejikeleze udonga. Lo ngomnye woonobangela abaphambili bokuhlaselwa yintliziyo.
ibhaliInokukunceda ngokubonelela nge-vitamin B eyinkimbinkimbi enciphisa i-cholesterol kunye namanqanaba e-lipid emzimbeni.
Uphononongo luka-2002 eTaiwan luphande ukusebenza kwegqabi lebhali kwimivundla ene-atherosclerosis. Iziphumo zicebise ukuba i-antioxidant kunye ne-hypolipidemic properties ze-barley leaf extract ziluncedo kakhulu ekuthinteleni kunye nonyango lwezifo zentliziyo kuquka i-atherosclerosis.
Ikhusela usulelo lomjelo womchamo
ibhaliIgcina umjelo womchamo usempilweni ngokuthintela usulelo lomgudu womchamo (UTI). Inokuba yi-diuretic enamandla xa isetyenziswe ngendlela yejusi yebhali.
Izibonelelo zeBhali kuLusu
Ineempawu zokuphilisa
ibhaliibekwe kwi zincinceda ukuphilisa ulusu kunye nokulungisa amanxeba, ukuba kukho.
Ukuphucula ukunwebeka kwesikhumba
Ubukho bexabiso elikhulu le-selenium kunceda ukugcina ukuqina kwesikhumba, kugcina ithoni yayo kunye nokuthintela umonakalo omkhulu wamahhala. Selenium Kwakhona kubalulekile ekusebenzeni okufanelekileyo kwe-pancreas, intliziyo kunye ne-immune system.
Ikhanyisa ithoni yesikhumba
ibhaliineempawu ezichasayo. Xa ugalela amanzi ebhali eluswini, anciphisa amaqhakuva kwaye alwe nosulelo lwesikhumba. ibhali inokukhanyisa ithoni yesikhumba ngokusebenza njenge-exfoliant ethambileyo kunye nokulawula ukukhutshwa kweoli.
Ithambisa ulusu
Njengesongezelelo sokutya kwiiveki ze-8 eKorea uhadi kunye nophononongo lwenziwa ukuvavanya imiphumo ye-hydration yeembotyi zesoya.
Ekupheleni kwexesha, ukwanda okubonakalayo kumanqanaba okufakwa kwamanzi kwaqatshelwa ebusweni babathathi-nxaxheba kunye neengalo zangaphambili. Oku kwanda kwe-hydration yolusu kuye kwafunwa ukulibazisa ukuguga.
Inyanga iintunja ezivalekileyo
Ukusela amanzi ebhali rhoqo kunceda ukunciphisa ukuvela kwamaqhakuva ebusweni bakho. Usenokugalela amanzi ebhali ngokwezihloko. Ibhali iqulethe i-azelaic acid, esebenza njenge-agent echasayo ukulwa ne-acne kunye nokunyanga iipores ezivaliweyo.
Yintoni Eyingozi Yerhasi?
Iinkozo ezipheleleyo zinokutyiwa ngumntu wonke, kodwa abanye abantu uhadiKusenokufuneka uhlale kude kuyo.
Okokuqala, yinkozo epheleleyo equlethe i-gluten, njengengqolowa kunye ne-rye. Ngokuba, isifo se-celiac Ayibafanelanga abo banengxaki yengqolowa okanye yengqolowa.
Ukwengeza, uhadiiqulethe iicarbohydrates ezimfutshane ezibizwa ngokuba yifructans, uhlobo lwefiber fermentable. I-Fructans inokubangela igesi kunye ne-bloating kubantu abane-irritable bowel syndrome (IBS) okanye ezinye iingxaki zokugaya ukutya.
Ngoko ke, ukuba une-IBS okanye inkqubo yokugaya ukutya, uhadiUnengxaki yokuwusebenzisa.
Okokugqibela, ekubeni ibhali inefuthe elinamandla kumanqanaba eswekile yegazi, ukuba unesifo seswekile kwaye uthatha amayeza okunciphisa iswekile okanye i-insulin, uhadi Kufuneka ulumke ngelixa usitya.
Yintoni iti yeBhali, Yenziwa njani?
iti yerhasisisiselo esidumileyo saseMpuma Asia esenziwe ngerhasi egcadiweyo. Isetyenziswa kakhulu eJapan, eMzantsi Korea, eTaiwan naseTshayina.
Isetyenziswa kokubini kushushu kwaye kuyabanda, inombala we-amber kancinci kwaye iyakrakra. kumayeza emveli aseTshayina iti yerhasi Isetyenziselwa urhudo, ukudinwa, kunye nokudumba.
ibhalilukhozo olunegluten. iinkozo zebhali ezomileyoIsetyenziswa njengezinye iinkozo ezininzi - umhlaba ukwenza umgubo, uphekwe ngokupheleleyo, okanye wongezwe kwiisuphu kunye nezitya zemifuno. Ikwasetyenziswa ekwenzeni iti.
iti yerhasi, yosiwe iinkozo zerhasiYenziwa ngokubilisa inyama yenkomo emanzini ashushu kodwa hayi umhlaba ogcadiweyo. uhadi Iibhegi zeti ezineti eyenziwe kwangaphambili zifumaneka lula kumazwe aseMpuma Asia.
ibhaliItyebile kwiivithamini B kunye neeminerali ze-iron, i-zinc kunye ne-manganese, kodwa zingakanani ezi zondlo ezisetyenzisiweyo ngexesha lokwenziwa kwebhiya? iti yerhasienikiweyo ayicacanga.
Ngokwemveli iti yerhasiAyinaswiti, nangona ubisi okanye ukhilimu unokongezwa kuyo. Ngokufanayo, eMzantsi Korea, iti ngamanye amaxesha ixutywa neti yombona egcadiweyo ukongeza ubumnandi. Ikwafakwe ebhotileni ngeswekile kumazwe aseAsia namhlanje. iti yerhasi Unokufumana kwakhona iimveliso.
Iinzuzo zeti yeBhali
Iyeza lemveli lokulwa nesifo sohudo, ukukhathala kunye nokuvuvukala iti yerhasi uye wasebenzisa.
iikhalori eziphantsi
iti yerhasi ngokuyimfuneko calorie free. Ngokuxhomekeke kumandla otywala, isenokuba neekhalori kunye neecarbohydrates.
Ke ngoko, yindlela esempilweni nenencasa kumanzi, ngakumbi ukuba uzama ukunciphisa umzimba - ukuba usela nje ngaphandle kokufaka ubisi, ikhrimu okanye izimuncumuncu.
Utyebile kwi-antioxidants
iti yerhasi Ityebile kwi-antioxidants.
Ii-Antioxidants ziikhompawundi zezityalo ezinceda ukuthintela umonakalo omkhulu kwiiseli. I-radicals yamahhala iimolekyuli ezinobungozi ezinokubangela ukuvuvukala kunye nokwandisa ukungasebenzi kweselula ukuba ziqokelela emizimbeni yethu.
iti yerhasiIi-antioxidants ezahlukeneyo, kubandakanya i-chlorogenic kunye ne-vanillic acids, zichongiwe ezinokunceda ukulawula ubunzima ngokwandisa ukuba kutshisa kangakanani na amanqatha umzimba wethu xa uphumla. Ezi antioxidants nazo zineempembelelo ezichasayo.
iti yerhasi i-antioxidant enamandla enokuphucula impilo yentliziyo, uxinzelelo lwegazi, kunye nempilo yengqondo. iquercetin ngumthombo.
Isenokuba neempawu ezichasene nomhlaza
Ingqolowa epheleleyo ene-antioxidant uhadiibonelela ngezibonelelo zothintelo lomhlaza.
Uphononongo malunga nokulinywa kwerhasi yengingqi kunye nokufa komhlaza e-China kwaphawula ukuba okukhona usezantsi ukulinywa kunye nokusetyenziswa kwerhasi, kokukhona izinga lokufa komhlaza liphezulu. Nangona kunjalo, oku kuphantsi uhadi Ayithethi ukuba ibangelwa.
Emveni kwakho konke, iti yerhasiUphononongo oluninzi lwabantu luyafuneka kwiinzuzo ezinokuthi zibe khona zokulwa nomhlaza
Ubungozi beTi yeBhali
Ngaphandle koncedo olunokubakho lokuchasa umhlaza, iti yerhasiiqulethe isichasi-zondlo esinokuba ngumhlaza esibizwa ngokuba yi-acrylamide.
Nangona uphando lubonise iziphumo ezixubeneyo, uphando luyaqhubeka ukuqonda ngcono iziphumo zempilo ye-acrylamide.
Uhlalutyo lwe-meta lufumene ukuba ukutya kwe-acrylamide akuhambelani nemingcipheko yeyona mhlaza ixhaphakileyo. Olunye uphononongo lubonise umngcipheko ophezulu we-colorectal kunye ne-pancreatic cancers kunye nokutya okuphezulu kwe-acrylamide phakathi kwamacandelwana athile.
Ibhali ephuma kwiibhegi zeti kwaye yosiwe kancinci uhadiI-acrylamide eninzi ikhutshiwe kune Ke ngoko, ukunciphisa i-acrylamide kwiti yakho, ngaphambi kokuba uyixube. uhadiYosa ngokwakho ibe nzulu, umbala omdaka omnyama.
Ngaphezu koko, ukuba usela iti rhoqo, kufuneka unciphise inani leswekile eyongeziweyo kunye nekhrimu oyongezayo ukuze isiselo sinciphise iikhalori ezingeyomfuneko, amafutha ongeziweyo, kunye neswekile eyongeziweyo.
Ukwengeza, uhadi Kubantu abakwi-gluten- okanye ukutya okungenazinkozo, njengoko kukutya okuziinkozo iti yerhasi ayifanelekanga.
Ngenxa yoko;
ibhaliIqulethe i-fiber, ngakumbi i-beta-glucan, enokunciphisa i-cholesterol kunye namazinga eswekile yegazi. Ikwanceda ekulahlekeni kobunzima kunye nokwetyisa. Amazimba, irhasi egayiweyoInezondlo kunebhali ehluziweyo.
Iti yerhasi sisiselo esithandwayo esityiwa kumazwe aseMpuma Asia. Inezinye izicelo kumayeza esintu kodwa ikwasetyenziswa ngokubanzi njengesiselo semihla ngemihla.
Ngokuqhelekileyo ayinakhalori, ityebile kwi-antioxidants, kwaye ineenzuzo ezithile ezichasene nomhlaza.
Amanqaku ekufanele uwafunde
