Okuqukethwe kwe-athikili
Ibhaliiwuhlamvu olukhula ezindaweni ezipholile emhlabeni wonke futhi belilokhu litshalwa kusukela empucukweni yasendulo. okutholwe yi-archaeological, ibhaliKubonisa ukuthi iGibhithe lalikhona eminyakeni eyi-10,000 edlule eGibhithe.
Imila ngokwemvelo ezingxenyeni zaseNtshonalanga ye-Asia kanye naseNyakatho-mpumalanga ye-Afrika, kodwa futhi iyalinyelwa ukudla kwabantu nezilwane, futhi isetshenziswa ekwenzeni ubhiya ne-whisky.
ikhiqize amathani ayizigidi eziyi-2014 ngo-144 ibhali; Ingowesine umkhiqizo okhiqizwa kakhulu emhlabeni wonke ngemuva kommbila, irayisi kanye nokolweni.
esihlokweni "izinzuzo zebhali", "ingabe ibhali liyancipha", "yimaphi amavithamini asebhali", "indlela yokudla ibhali", "indlela yokwenza itiye lebhali" imibuzo izophendulwa.
Inani Lomsoco Lebhali
Ibhaliiwuhlamvu olugcwele imisoco. Ikhukhumala ngokuphindwe kabili ngosayizi njengoba upheka, ngakho-ke gcina lokho engqondweni lapho ufunda amanani omsoco. ½ inkomishi (amagremu angu-100) engaphekiwe, egobolondweni okuqukethwe okunomsoco kwebhali imi kanje:
Amakhalori: 354
Ama-carbohydrate: 73.5 g
I-fiber: 17.3 amagremu
Amaprotheni: 12,5 gram
Amafutha: 2.3 amagremu
I-Thiamine: 43% weReference Daily Intake (RDI)
I-Riboflavin: 17% ye-RDI
I-Niacin: 23% we-RDI
I-Vitamin B6: 16% we-RDI
I-Folate: 5% ye-RDI
Insimbi: 20% we-RDI
I-Magnesium: 33% we-RDI
I-Phosphorus: 26% ye-RDI
I-Potassium: 13% we-RDI
I-Zinc: 18% ye-RDI
Ithusi: 25% ye-RDI
IManganese: 97% we-RDI
I-Selenium: i-54% ye-RDI
IbhaliUhlobo oluyinhloko lwefayibha i-beta-glucan, i-fiber encibilikayo eyenza ijeli uma ihlanganiswe noketshezi. I-Beta-glucan, etholakala kuma-oats, isiza ukwehlisa i-cholesterol futhi ithuthukise ukulawula ushukela wegazi.
Ngaphezu kwalokho, ibhaliNgaphezu kwalokho, i-vitamin E, i-beta-carotene, esiza ukuvikela nokulungisa umonakalo wamangqamuzana obangelwa ukucindezeleka okwenziwe nge-oxidative, i-lutein ne-zeaxanthin njengama-antioxidants.
Yiziphi Izinzuzo Zebhali?
Kuwuhlamvu olunempilo
Ibhali Kubhekwa njengokusanhlamvu okuphelele ngoba igobolondo langaphandle elidliwayo kuphela elikhishwayo ngesikhathi sokucubungula. Ukudla okusanhlamvu kunciphisa ingozi yezifo ezingapheli.
Ocwaningweni olukhulu lwabantu abangaphezu kuka-360.000, labo abasebenzisa kakhulu okusanhlamvu okuphelele babenengozi ephansi ye-17% yokufa kuzo zonke izimbangela, okuhlanganisa umdlavuza nesifo sikashukela, uma kuqhathaniswa nalabo abasebenzisa okuphansi kakhulu okusanhlamvu.
Olunye ucwaningo luye lwabonisa ukuthi ukudla okusanhlamvu kunganciphisa ingozi yokuba nesifo sikashukela sohlobo 2 nokukhuluphala.
I-Wholegrain izinzuzo zebhaliLokhu akubangelwa kuphela okuqukethwe kwayo kwe-fiber, kodwa nakuma-herbal compounds, anemiphumela enenzuzo empilweni.
Inikeza ukulawula ushukela wegazi
IbhaliKungasiza ukwehlisa ushukela wegazi kanye namazinga e-insulin, okunganciphisa ingozi yesifo sikashukela.
ibhali lokusanhlamvuIwumthombo omuhle wefayibha, okuhlanganisa nefayibha encibilikayo i-beta-glucan, ebophezela emgudwini wokugaya ukudla, ibambezela ukumuncwa kukashukela.
Ibhali noma i-oats, kanye ne-glucose ocwaningweni lwabesifazane abayi-10 abakhuluphele, kokubili ama-oats nama-oats ibhali kwehlisa ushukela wegazi kanye namazinga e-insulin. Ngalokhu, ibhali yayisebenza kahle kakhulu, yehlisa amazinga ngo-29-36% uma kuqhathaniswa nama-59-65% nama-oats.
Kolunye ucwaningo emadodeni ayi-10 anempilo, esidlweni sakusihlwa ibhali Labo abayidlayo batholakale benokuzwela kwe-insulin okungu-100% okungcono ngakusasa ekuseni ngemva kokudla kwasekuseni.
Ngaphezu kwalokho, ukubuyekezwa kwezifundo zesayensi ezingama-232, ibhali Kuhlobanise ukudla okusanhlamvu okusanhlamvu kwasekuseni sengozini ephansi yesifo sikashukela.
Ocwaningweni lwabesifazane abayi-17 abakhuluphele abasengcupheni enkulu yokungazweli kwe-insulin, ibhaliIsidlo sasekuseni esiqukethe amagremu angu-10 we-beta-glucan evela ku-flaxseed kwehlisa kakhulu amazinga kashukela wegazi wangemva kokudla uma kuqhathaniswa nezinye izinhlobo zokusanhlamvu.
Ngaphezu kwalokho, inkomba ye-glycemic (GI) yebhali okuphansi - isilinganiso sokuthi ukudla kuphakamisa ngokushesha kangakanani ushukela wegazi. Ibhali Ngamaphuzu angama-25, iyona ephansi kunazo zonke okusanhlamvu.
kuthuthukisa ukugaya
Uhhafu wenkomishi (100 grams) ibhali elingaphekiweIqukethe amagremu angu-17.3 we-fiber. I-fiber yokudla yandisa indle futhi yenza kube lula ukudlula emgudwini wokugaya ukudla.
Ibhali Isiza ukuqeda ukuqunjelwa. Ocwaningweni lwabantu abayi-16 abanokuqunjelwa okungapheli, amagremu ayi-10 ahluma ngosuku izinsuku eziyi-9. ibhali Ukuphinda umthamo ngaphezu kwezinsuku eziyi-10 ngemuva kokwengeza kunyuse imvamisa kanye nevolumu yokunyakaza kwamathumbu.
Ayrıca, ibhaliKuye kwabikwa ukuthi kuthuthukisa izimpawu ze-ulcerative colitis, isifo samathumbu esivuvukalayo. Ocwaningweni lwezinyanga eziyisithupha, abantu abangu-21 abane-ulcerative colitis emaphakathi babe nesisindo esingamagremu angama-20-30. ibhali Wazizwa ekhululekile lapho eyithola.
IbhaliIphinde ikhuthaze ukukhula kwamagciwane amahle emgudwini wokugaya ukudla. IbhaliI-fiber ye-beta-glucan kumsedari isiza ukondla amagciwane amathumbu anempilo, akhulise umsebenzi wawo we-probiotic.
Ocwaningweni lwamasonto amane kubantu abangama-28 abanempilo, amagremu angama-60 ngosuku ibhaliukwanda kwamagciwane anenzuzo emathunjini angasiza ekunciphiseni ukuvuvukala nokuthuthukisa ibhalansi kashukela egazini.
Ibhali lisiza ukunciphisa umzimba
Ngenxa yokuthi umzimba womuntu awukwazi ukugaya i-fiber, ukudla okune-fiber eningi kunezela ukondleka ngaphandle kokukhuphula ama-calories. Lokhu kudla okune-fiber ephezulu kunenzuzo kubantu abazama ukwehlisa isisindo.
Ezifundweni ezimbili, ukudla kwasekuseni ibhali Abantu abadla ukudla baba nendlala encane ngesikhathi sesidlo sasemini futhi babedla kancane ngokudla kwakamuva.
Olunye ucwaningo lwathola uhlobo oluphezulu kakhulu ku-beta-glucan fiber. ibhali amagundane adla ukudla okuqukethe i-beta-glucan encane ibhali Badle ngaphansi ngo-19% kunalabo abaphakelwe Iqukethe i-beta-glucan ephezulu ibhali Izilwane eziwudlayo zancipha.
Ibhali, i-hormone ebangela imizwa yendlala ghrelinukwehlisa izinga
Isiza ukwehlisa i-cholesterol
Ezinye izifundo ukudla ibhali kuboniswe ukuthi kunemiphumela enenzuzo ku-cholesterol.
high in fibre encibilikayo kanye ibhali Kuye kwaboniswa ukunciphisa i-cholesterol ephelele kanye ne-cholesterol "embi" ye-LDL ngo-5-10%.
Ocwaningweni lwamasonto amahlanu lwamadoda ayi-18 ane-cholesterol ephezulu, ibhali Ukudla ukudla okuqukethe i-iodine kwehlisa i-cholesterol ephelele ngo-20%, kwehlisa i-cholesterol “embi” ye-LDL ngo-24%, futhi kwandise i-cholesterol “enhle” ye-HDL ngo-18%.
Kolunye ucwaningo emadodeni angama-44 ane-cholesterol ephezulu, irayisi kanye ibhaliUkudla ingxube ye-zucchini kwehlisa i-cholesterol "embi" ye-LDL uma kuqhathaniswa neqembu elidla irayisi lodwa, futhi amafutha esiswiniwanciphisa.
Kuwusizo empilweni yamathambo namazinyo
IbhaliIqukethe amavithamini namaminerali amaningana abalulekile, njenge-phosphorus, i-manganese, i-calcium nethusi. Zonke lezi zakhi zibalulekile ekugcineni amathambo namazinyo enempilo.
Amanzi ebhali ane-calcium ephezulu kakhulu futhi aqukethe i-calcium ephindwe ka-11 kunobisi. Lokhu kusiza ukugcina impilo yonke namandla amathambo namazinyo.
Ososayensi bathi ukuphuza amanzi ebhali kusiza ukuvimbela ukukhumuzeka kwamathambo. Angase angaqedi ngokuphelele i-osteoporosis, kodwa amanzi ebhali asiza ekwelapheni izimpawu ezihambisana nawo futhi anciphise ingozi yokuba ne-osteoporosis.
Ivimbela amatshe enyongo
IbhaliKuyaziwa ukuvimbela ukwakheka kwe-gallstone kwabesifazane ngokuphumelelayo. Ngenxa yokuthi inothile nge-fiber, inciphisa ukukhiqizwa kwe-bile acid, ngaleyo ndlela ikhulise ukuzwela kwe-insulin futhi yehlise izinga lama-triglycerides emzimbeni.
Kuyaziwa ukuthi abesifazane abadla ukudla okune-fiber okucebile banengozi encane yokuthola ama-gallstones uma kuqhathaniswa nalabo abangayidli i-fiber.
IbhaliKuyaziwa ukuvimbela amatshe ezinso kanye nokusekela impilo yezinso ngokuhlanza nokukhipha ubuthi ezinso, kodwa alukho ucwaningo oluqinile olusekela lesi sitatimende.
Kuqinisa amasosha omzimba
IbhaliIqukethe i-beta-glucan, uhlobo lwefayibha ecebile ngama-antioxidants. Ibuye ibe nenani elicebile likavithamini C, isakhi somzimba esaziwayo ukuqinisa amasosha omzimba. Njalo ukudla ibhali Kuyasiza ukusheshisa ukuphola kwesilonda futhi kusiza umzimba ukumelana nemikhuhlane nomkhuhlane.
Uma ithathwa ngama-antibiotics, ibhali ithuthukisa umsebenzi nokusebenza komuthi.
Ivikela ku-atherosclerosis
I-Atherossteosis yisimo lapho izindonga zemithambo yegazi ziba mncane ngenxa yokwakheka kwama-plaque (njengokudla okunamafutha kanye ne-cholesterol) ezungeze udonga. Lesi ngesinye sezimbangela eziphambili zokuhlaselwa yinhliziyo.
IbhaliIngasiza ngokuhlinzeka nge-vitamin B eyinkimbinkimbi enciphisa i-cholesterol namazinga e-lipid emzimbeni.
Ucwaningo lwango-2002 eTaiwan lwaphenya ukusebenza kweqabunga lebhali konogwaja abane-atherosclerosis. Imiphumela yaphakamisa ukuthi izakhiwo ze-antioxidant kanye ne-hypolipidemic zokukhishwa kweqabunga lebhali zizuzisa kakhulu ekuvimbeleni nasekwelapheni izifo zenhliziyo nemithambo yegazi kubandakanya i-atherosclerosis.
Ivimbela izifo zomgudu womchamo
IbhaliIgcina umgudu womchamo uphilile ngokuvikela ukutheleleka ngomgudu womchamo (UTI). Kungaba i-diuretic enamandla uma idliwe ngendlela yejusi yebhali.
Izinzuzo Zebhali Esikhumba
Inezici zokuphulukisa
Ibhalietholakala ku zinckusiza ekwelapheni isikhumba nokulungisa izilonda, uma zikhona.
Ithuthukisa ukunwebeka kwesikhumba
Ukuba khona kwenani elikhulu le-selenium kusiza ukugcina ukunwebeka kwesikhumba, kugcina ithoni yaso futhi kuvimbele ukulimala kwama-radical mahhala. selenium kubalulekile futhi ekusebenzeni kahle kwamanyikwe, inhliziyo namasosha omzimba.
Ikhanyisa ithoni yesikhumba
Ibhaliinezindawo zokulwa nokuvuvukala. Uma ugcoba amanzi ebhali esikhumbeni, anciphisa izinduna futhi alwe nezifo zesikhumba. Ibhali Ingase futhi ikhanyise ithoni yesikhumba ngokwenza njenge-exfoliant emnene kanye nokulawula ukukhishwa kwamafutha.
Ithambisa isikhumba
Njengesengezo sokudla samaviki ayi-8 eKorea ibhali futhi kwenziwa ucwaningo ukuze kuhlolwe imiphumela ye-hydration kabhontshisi wesoya.
Ekupheleni kwenkathi, ukwanda okuphawulekayo kwamazinga e-hydration kwaqashelwa ebusweni nasezimpahleni zabahlanganyeli. Lokhu kwanda kwe-skin hydration kuye kwathiwa kubambezela ukuguga.
Yelapha izimbotshana ezivalekile
Ukuphuza amanzi ebhali njalo kusiza ukunciphisa ukuvela kwezinduna ebusweni bakho. Ungasebenzisa futhi amanzi ebhali phezulu. Ibhali iqukethe i-azelaic acid, esebenza njenge-ejenti elwa nokuvuvukala ukulwa nezinduna kanye nokwelapha izimbotshana ezivalekile.
Yiziphi Izingozi Zebhali?
Izinhlamvu eziphelele zingadliwa yiwo wonke umuntu, kodwa abanye abantu ibhaliKungase kudingeke ukuthi uhlale kude nayo.
Okokuqala, uhlamvu oluphelele oluqukethe i-gluten, njengokolweni ne-rye. Ngoba, isifo se-celiac Ayifanele labo abanokungabekezelelani kukakolweni noma ukolweni.
Ngaphezu kwalokho, ibhaliiqukethe ama-carbohydrate e-short-chain abizwa ngokuthi ama-fructans, uhlobo lwe-fiber fermentable. Ama-Fructans angabangela igesi nokuqunjelwa kubantu abane-irritable bowel syndrome (IBS) noma ezinye izinkinga zokugaya ukudla.
Ngakho-ke, uma une-IBS noma uhlelo lokugaya ukudla olubucayi, ibhaliUnenkinga yokuwusebenzisa.
Okokugcina, njengoba ibhali linomthelela onamandla emazingeni kashukela egazini, uma unesifo sikashukela futhi uthatha imithi yokwehlisa ushukela wegazi noma i-insulin, ibhali Kufanele uqaphele ngenkathi udla.
Liyini Itiye Lebhali, Lenziwa Kanjani?
itiye lebhaliisiphuzo esidumile sase-East Asia esenziwe ngebhali eligazingiwe. Isetshenziswa kabanzi eJapan, South Korea, Taiwan naseChina.
Inikezwa kokubili kushisa nokubanda, inombala o-amber kancane futhi iyababa. emithini yendabuko yamaShayina itiye lebhali Isetshenziselwa isifo sohudo, ukukhathala nokuvuvukala.
Ibhaliuhlamvu oluqukethe i-gluten. izinhlamvu zebhali ezomileIsetshenziswa njengezinye izinhlobo eziningi zokusanhlamvu - okugayiwe ukwenza ufulawa, kuphekwe ngokuphelele, noma kufakwe ezitsheni nasezitsheni zemifino. Ibuye isetshenziselwe ukwenza itiye.
itiye lebhali, yosiwe izinhlamvu zebhaliYenziwa ngokuphisa inyama yenkomo emanzini ashisayo kodwa hhayi eyosiwe. ibhali Izikhwama zetiye ezinetiye eselenziwe zitholakala kalula emazweni aseMpumalanga Asia.
IbhaliIcebile ngamavithamini B namaminerali okusansimbi, i-zinc ne-manganese, kodwa kungakanani kwalezi zakhi ezidliwayo phakathi nenqubo yokuphisa? itiye lebhaliokunikezwayo akucaci.
Ngokwesiko itiye lebhaliAyinashukela, nakuba ubisi noma ukhilimu kungase kwengezwe kuyo. Ngokufanayo, eSouth Korea, itiye kwesinye isikhathi lixutshwa netiye lommbila ogazingiwe ukwengeza ubumnandi. Ibuye ifakwe ebhodleleni noshukela emazweni ase-Asia namuhla. itiye lebhali Ungathola futhi imikhiqizo.
Izinzuzo Zetiye Lebhali
Umuthi wendabuko wokulwa nesifo sohudo, ukukhathala nokuvuvukala itiye lebhali usetshenzisile.
amakhalori aphansi
itiye lebhali ngokuyisisekelo khulula ikhalori. Ngokuya ngamandla ophuzo oluphuzwayo, lungaqukatha iminonjana yamakholori nama-carbohydrate.
Ngakho-ke, kuyindlela enempilo futhi emnandi esikhundleni samanzi, ikakhulukazi uma uzama ukwehlisa isisindo - inqobo nje uma uphuza nje ngaphandle kokwengeza ubisi, ukhilimu noma okoshukela.
Icebile kuma-antioxidants
itiye lebhali Inothile ngama-antioxidants.
Ama-Antioxidants ayizinhlanganisela zezitshalo ezisiza ukuvimbela ukulimala kwama-radical mahhala kumaseli. Ama-radicals wamahhala angama-molecule ayingozi angabangela ukuvuvukala futhi andise ukungasebenzi kwamaselula uma enqwabelana emizimbeni yethu.
itiye lebhaliAma-antioxidants ahlukahlukene, kufaka phakathi i-chlorogenic ne-vanillic acid, ahlonziwe angasiza ekulawuleni isisindo ngokwandisa ukuthi angakanani amafutha ashiswa umzimba wethu lapho uphumule. Lawa ma-antioxidants nawo anemiphumela elwa nokuvuvukala.
itiye lebhali i-antioxidant enamandla engakwazi futhi ukuthuthukisa impilo yenhliziyo, umfutho wegazi, nempilo yobuchopho. i-quercetin umthombo.
Ingase ibe nezindawo zokulwa nomdlavuza
Okusanhlamvu okuphelele okucebile nge-antioxidant ibhaliingase inikeze izinzuzo zokuvimbela umdlavuza.
Ucwaningo olumayelana nokutshalwa kwebhali lesifunda kanye nokufa komdlavuza eShayina lwaphawula ukuthi ukwehla kokutshalwa kwebhali nokusetshenziswa, kukhuphuka izinga lokufa komdlavuza. Nokho, lokhu kuphansi ibhali Akusho ukuthi kubangelwa.
Ngemva kwakho konke, itiye lebhaliKudingeka izifundo ezengeziwe zabantu mayelana nezinzuzo ezingaba khona zokulwa nomdlavuza
Izingozi Zetiye Lebhali
Naphezu kwezinzuzo zayo ezingaba khona zokulwa nomdlavuza, itiye lebhaliiqukethe isakhi esingadala umdlavuza esibizwa ngokuthi i-acrylamide.
Nakuba ucwaningo lubonise imiphumela exubile, ucwaningo lusaqhubeka ukuze uqonde kangcono imiphumela yezempilo ye-acrylamide.
Ukuhlaziywa kwe-meta kutholwe ukuthi ukuthathwa kwe-acrylamide yokudla kwakungahlotshaniswa nezingozi zomdlavuza ovame kakhulu. Olunye ucwaningo lubonise ubungozi obuphezulu bomdlavuza we-colorectal kanye nowe-pancreatic ngokudla okuphezulu kwe-acrylamide phakathi kwamaqembu amancane athile.
Ibhali kusuka ezikhwameni zetiye futhi yosiwe kancane ibhaliI-acrylamide eningi ikhishwa kune Ngakho-ke, ukuze unciphise i-acrylamide etiyeni lakho, ngaphambi kokuliphuza. ibhaliYigazise ngokwakho ibe mnyama, umbala onsundu.
Ngaphezu kwalokho, uma uphuza itiye njalo, kufanele unciphise inani likashukela owengeziwe nokhilimu owungezayo ukuze isiphuzo sinciphise ama-calories angadingekile, amafutha angeziwe, noshukela owengeziwe.
Ngaphezu kwalokho, ibhali Kubantu abadla ukudla okune-gluten noma okusanhlamvu, njengoba kuwuhlamvu oluqukethe i-gluten itiye lebhali ayifaneleki.
Ngenxa yalokho;
IbhaliIqukethe i-fiber, ikakhulukazi i-beta-glucan, enganciphisa i-cholesterol namazinga kashukela egazini. Kuyasiza futhi ekwehleni kwesisindo nokugaya ukudla. I-Wholegrain, ibhali eligoqiweInomsoco kunebhali elicwengiwe.
Itiye lebhali liyisiphuzo esidumile esiphuzwa emazweni aseMpumalanga Asia. Inezinye izinhlelo zokusebenza emithini yesintu kodwa futhi isetshenziswa kabanzi njengesiphuzo sansuku zonke.
Ngokuvamile ayinawo amakhalori, inothile ngama-antioxidants, futhi inezinzuzo ezithile zokulwa nomdlavuza.
Imibhalo Okufanele Uyifunde
