Maikaʻi anei ʻo Barley iā ʻoe? ʻO nā meaʻai, nā pono a me pehea e kuke ai

Anter

• ʻO ka palaoa koikoi olakino
• Kahi Puna Maikaʻi o nā Nutrients
• Hiki ke kōkua i ke kaohi kō kō
• Hiki ke hoʻomaikaʻi i ka ʻai
• Nā pono e pono ai ke olakino ʻē aʻe
• Mei Kokua Kaumaha Lilo
• Hiki ke kōkua iā Cholesterol Lalo
• Nā Pilikia Hiki
• Pehea e hoʻohui ai i kāu papaʻai
• Ka Laina Lalo

ʻO ka palaoa he palaoa cereal me kahi ʻano momona a me ka ʻono momona, momona.

ʻO ia ka hua o kekahi ʻano mauʻu e ulu ana i nā aniau ahonui ma ka honua holoʻokoʻa a ʻo kekahi o nā hua mua i mahi ʻia e nā lāhui kahiko.

ʻO ka ʻoiaʻiʻo, hōʻike nā hōʻike archeological i ka ulu ʻana o ka bale ma ʻAigupita ma mua o 10,000 mau makahiki i hala ().

ʻOiai ulu ulu wale ia i nā ʻāpana o ke komohana o ʻAsia a me ʻApelika hikina, ua mahi nui ʻia no ka meaʻai kanaka a me nā holoholona a no ka hoʻohana ʻana i ka pia a me ka hana whiskey.

Me 144 miliona mau tona i hana ʻia ma 2014, ʻo ka bale ka ʻehā o nā hua palaoa i hana ʻia ma ka honua holoʻokoʻa - ma hope o ka palaoa, ka laiki a me ka palaoa (2).

Kūkākūkā kēia ʻatikala i nā pono olakino o ka bale a pehea e hoʻohui ai i kāu papaʻai.

ʻO ka palaoa koikoi olakino

ʻO ka barley Hulled ka mea i manaʻo ʻia he palaoa holoʻokoʻa, no ka mea, ua hoʻoneʻe wale ʻia ka iwi i waho i ka wā o ka hana ʻana.

Eia naʻe, ʻo ka bale pearl pearl i loaʻa pinepine ʻia ʻaʻole ia he palaoa āpau no ka mea ua hemo ka ʻāpana piha i ka fiber.

ʻOiai ʻo ka barley momi kahi kumu maikaʻi o kekahi mau meaʻai, ʻo ka bale huluhulu ke koho olakino.

Hoʻopili ʻia kahi papaʻai kiʻekiʻe i nā kīʻaha āpau i kahi makaʻu haʻahaʻa o nā maʻi maʻi.

I loko o kahi noiʻi nui ma luna o 360,000 mau kānaka, ʻo ka poʻe me ka ʻai nui loa o nā kīʻaha āpau, e like me ka bale, he 17% ka nui o ka makaʻu o ka make mai nā kumu āpau, e like me ka maʻi ʻaʻai a me ka maʻi diabetes, i hoʻohālikelike ʻia me nā mea i loaʻa i ka palaoa piha loa ).

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i ka ʻai ʻana i nā hua āpau e hōʻemi i kou makaʻu i ka hoʻomohala ʻana i ka maʻi maʻamau ʻo 2 a me ka momona.

Hiki ke loaʻa nā pōmaikaʻi o ka palaoa palaoa holoʻokoʻa mai kona mau ʻikepili akā ʻo nā mea pono pū kekahi, ʻo ia hoʻi nā mea kanu me nā hopena maikaʻi i ke olakino ().

ʻO ka ʻai ʻana i nā hua āpau, e like me ka bale huluhulu, ua hoʻopili ʻia me ka hoʻemi ʻia o nā maʻi maʻi a me ka make. Loaʻa i ka balekale hulina i ka fiber a me nā kemikino mea kanu e pono no ke olakino.

Kahi Puna Maikaʻi o nā Nutrients

ʻO Barley kahi palaoa holoʻokoʻa i piha me nā mea momona. Pālua ia i ka nui ke kuke, no laila e hoʻomanaʻo i ka heluhelu ʻana i nā ʻoiaʻiʻo.

Hoʻokahi hapalua kīʻaha (100 gram) o nā hua ʻai i hoʻomoʻa ʻole ʻia a me ka palaoa huluhulu i loko o kēia mau meaola (6):

• Kalepona: 354
• Kāpena: 73.5 gram
• Puluniu: 17.3 gram
• Kumuʻiʻo: 12.5 gram
• Momona: 2.3 gram
• Thiamine: 43% o ka Reference Daily Intake (RDI)
• Riboflavin: 17% o ka RDI
• Niacin: 23% o ka RDI
• ʻO ka Vitamin B6: 16% o ka RDI
• Folate: 5% o ka RDI
• Hao: 20% o ka RDI
• Makanekiuma: 33% o ka RDI
• Phosphorous: 26% o ka RDI
• Pālima: 13% o ka RDI
• Kiniki: 18% o ka RDI
• Keleawe: 25% o ka RDI
• Manganese: 97% o ka RDI
• Selenium: 54% o ka RDI

ʻO ke ʻano nui o ka puluniu i ka bale ka beta-glukana, kahi pulupulu i hoʻoheheʻe ʻia e hana i kahi gel ke hoʻohui ʻia me ka wai. ʻO Beta-glucan, kahi i loaʻa i loko o ka oats, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol a me ka hoʻomaikaʻi ʻana i ke kaohi kō kō ().

Hoʻohui ʻia, loaʻa i ka bale nā ​​antioxidant e like me ka wikamina E, beta-carotene, lutein a me zeaxanthin, e kōkua ana i ka pale ʻana a me ka hoʻoponopono ʻana i nā pohō o ka cell i hoʻokumu ʻia e ka stress oxidative ().

Aia i loko o ka bale nā ​​wikamina nui, nā minelala, a me nā antioxidants. ʻO ka mea hou aku, he kumu maikaʻi ia o ka beta-glucan, kahi fiber e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka kolesterol a me ke kō i ke kō.

Hiki ke kōkua i ke kaohi kō kō

Hiki paha i ka barley ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō a me nā pae o ka insulin, i hoʻemi ai i kou pilikia i ka maʻi kō.

ʻO ka bale-palaoa a pau kahi kumu maikaʻi o ka fiber, e like me ka beta-glucan fiber i hoʻoheheʻe ʻia, kahi e lohi ai i ka lawe ʻia ʻana o ke kō ma ke hoʻopaʻa pū ʻana me ia i kāu wahi digestive ().

I hoʻokahi o nā noi ʻana ma 10 mau wahine kaupaona ka nui i ʻai i ka palaoa a i ʻole nā ​​hua me ka glucose, ua hoʻoliʻiliʻi nā ʻoka a me nā bale i ke kō a me nā kiʻekiʻe o ka insulin. Eia naʻe, ua ʻoi aku ka maikaʻi o ka hua bale, e hoʻemi ana i nā pae e 59-65%, i hoʻohālikelike ʻia me 29-36% me nā oats ().

ʻO kahi noiʻi hou aʻe ma 10 mau kāne olakino i ʻike i ka poʻe i ʻai i ka bale me ka ʻaina ahiahi he 30% ʻoi aku ka maikaʻi o ka insulin ma hope o ka ʻaina kakahiaka i ke kakahiaka aʻe, ke hoʻohālikelike ʻia me nā kāne i ʻai i ka palaoa i hoʻomaʻemaʻe ʻia me ka ʻaina ahiahi ().

Hoʻohui ʻia, ua hoʻopili ʻia kahi loiloi o 232 ʻepekema noiʻi i ka ʻai cereal ʻaina kakahiaka āpau - me nā cereala i loaʻa i ka bale - i kahi makaʻu haʻahaʻa o ka maʻi kō.

Ua hōʻike ʻia kahi noiʻi i loko o 17 mau wahine momona a me ka nui o ka hopena o ke kūpaʻa ʻana o ka insulin i hōʻike ʻia i ka palaoa kakahiaka i piha ka 10 gram o ka beta-glucan mai ka barley i hoʻemi loa i nā pae kō kō ma hope o ka ʻai i hoʻohālikelike ʻia me nā ʻano cereal ().

Eia kekahi, he helu haʻahaʻa glycemic (GI) ka barley - kahi ana o ka wikiwiki e hoʻāla i kahi kō i ke kō. I ka ʻoiaʻiʻo, ʻo ka helu o ka bale o 28 ka haʻahaʻa o nā hua a pau ().

Ua hōʻike ʻia nā noiʻi i ka ʻai ʻana i ka bale i hoʻoliʻiliʻi ai ke kō a me nā kiʻekiʻe o ka insulin. Hoʻohui ʻia, loaʻa iā ia kahi papa kuhikuhi glycemic haʻahaʻa, e hana ana i kahi koho akamai no ka poʻe me ke kō kō.

Hiki ke hoʻomaikaʻi i ka ʻai

Hoʻokahi hapalua kīʻaha (100 gram) o nā bake huluhulu i hoʻomoʻa ʻole ʻia 17,3 gram o ka fiber, a i ʻole 69% a me 46% o ka RDI no nā wahine a me nā kāne (6).

Hoʻonui ka fiber diet i ka hapa nui o kāu pahu, e maʻalahi ai ke hele i waena o kāu kahawai digestive ().

Hiki paha i ka barley ke kōkua i ka hoʻopau ʻana i ka paʻa paʻa. I hoʻokahi noiʻi i 16 poʻe me ka paʻa paʻa mau, 9 mau huna o ka hua bale ulu i kēlā me kēia lā no 10 mau lā i ukali ʻia e kahi mahele pālua no 10 mau lā i hoʻonui i ka pinepine a me ka nui o nā ʻōpū.

Hoʻohui ʻia, ua hōʻike ʻia ka bale e hoʻomaikaʻi ai i nā ʻōuli o ka ulcerative colitis, kahi maʻi ʻōpala. I loko o kahi noi ʻeono mahina, 21 mau kānaka me ka colitis ulcerative kaulike i ʻike i ke kōkua ke hāʻawi ʻia iā 20-30 mau huna o kahi huaʻai bale ().

Pākuʻi paha ʻo Barley i ka ulu ʻana o nā koʻohune maikaʻi i loko o kāu wahi digestive. Hiki ke kōkua i ka fiber Beta-glucan i ka bale hānai i nā bacteria bacteria maikaʻi, e hoʻonui ana i kā lākou hana probiotic (,).

I loko o kahi hebedoma ʻehā mau pule ma 28 mau kānaka olakino, 60 mau ʻeka o ka bale i kēlā lā i kēia lā i hoʻonui i kahi ʻano maikaʻi o nā koʻohune i loko o ka ʻōpū i hiki ke kōkua i ka hōʻemi ʻana i ka mumū a me ka hoʻomaikaʻi ʻana i ke kaulike kō kō ().

He kiʻekiʻe ʻo Barley i ka fiber, pono ia no ka digestion kūpono. Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i ka bale ke hoʻemi i ka paʻa paʻa, hoʻomaikaʻi i nā ʻōuli o kekahi ʻōpū a hoʻonui i ka helu o nā koʻohune gut pono.

Nā pono e pono ai ke olakino ʻē aʻe

ʻAi paha nā pono olakino ʻē aʻe i ka ʻai ʻana i ka bale.

Mei Kokua Kaumaha Lilo

ʻOiai ʻaʻole hiki i ke kino o ke kanaka ke ʻānai i ka fiber, nā meaʻai i kiʻekiʻe i ka fiber e hoʻonui i ka nui i kāu papaʻai me ka ʻole o ka hoʻonui ʻana i nā calorie. Hoʻohana kēia i nā meaʻai fiber kiʻekiʻe no ka poʻe e hoʻāʻo nei e lilo i ka paona.

ʻO kahi loiloi o 10 mau noiʻi e pili ana i nā huaʻai holoʻokoʻa i ʻike ʻia ʻoiai kekahi mau hua, e like me ka bale, ka rai a me nā ʻoka, hoʻonui i ka manaʻo piha i ka piha ma hope o ka pāʻina ʻana, ʻaʻole (

I loko o ʻelua mau noiʻi, ua ʻike ka poʻe i ʻai i ka bale no ka ʻaina kakahiaka i nā pae haʻahaʻa o ka pōloli i ka ʻaina awakea a ʻai iki i nā mea hope, ke hoʻohālikelike ʻia i ka poʻe i ʻai i ka raiki a i ʻole ka palaoa (,).

I loko o kahi noi ʻē aʻe, hānai nā ʻiole i kahi ʻano o ka bale i kiʻekiʻe loa i ka fiber-glucan fiber i ʻai i ka 19% ma lalo o ka mea i hānai ʻia i ka bale me ka beta-glucan liʻiliʻi. ʻO ka mea hou aku, ʻo nā holoholona e ʻai ana i ka bale-beta-glucan kiʻekiʻe i lilo i ka paona ().

ʻO kekahi o nā ala e hiki ai i ka bale ke hoʻopili i ka pōloli a me ka piha ma o ka hōʻemi ʻana i nā kiʻekiʻe o ghrelin, kahi hormone e pili ana i ka manaʻo o ka pōloli ().

Hiki ke kōkua iā Cholesterol Lalo

Ua hōʻike ʻia kekahi mau noiʻi e loaʻa ka hopena maikaʻi i ka ʻai ʻana i ka bale.

ʻO kahi papaʻai i kiʻekiʻe i ka fiber soluble - kahi i loaʻa i ka bale - ua hōʻike ʻia e hoʻohaʻahaʻa i ka nui o ke kolamu a me ka "maikaʻi" LDL kolokolo e 5-10% ().

I hoʻokahi mau pule he ʻelima mau pule i 18 mau kāne me ke kiʻekiʻe o ke kōkōhō, e ʻai ana i ka papaʻai me 20% o nā calorie e hele mai ana mai ka bale a ʻo 20% i hoʻemi ʻia, hōʻemi ʻia ka LDL kolokolo "ʻino" e 24% a hoʻonui ʻia ka "maikaʻi" HDL cholesterol e 18%. ().

Ma kahi noiʻi ʻē aʻe i 44 mau kāne me ke kiʻekiʻe o ke kōkōlika, ʻo ka ʻai ʻana i kahi laiki a me ka bale pearled i hōʻemi ai i ka LDL kolesterol "maikaʻi" a me ka hoʻēmi ʻana i ka momona o ka ʻōpū, hoʻohālikelike ʻia i kahi hui e ʻai ana i ka laiki wale nō ()

Loaʻa paha nā pōmaikaʻi ʻē aʻe i ka barley no ke olakino, me ka hoʻēmi kino a me nā hoʻomaikaʻi ʻana i nā pae kolesterol.

Nā Pilikia Hiki

ʻO nā kīʻaha āpau he mea hoʻohui maikaʻi i ka papaʻai a kekahi. Eia naʻe, makemake paha kekahi poʻe e hōʻalo i ka bale.

ʻO ka mea mua, he palaoa holoʻokoʻa ia, e like me ka palaoa a me ka rai, loaʻa ka gluten. No laila, ʻaʻole ia he koho kūpono no kēlā me kēia kanaka me ka maʻi celiac a i ʻole nā ​​hoʻomanawanui ʻole ʻē aʻe i ka palaoa.

Hoʻohui ʻia, loaʻa i ka balekena nā pākeke koleka liʻiliʻi i kapa ʻia ʻo fructans, kahi ʻano fiber i hiki ke hoʻoheheʻe ʻia. Hoʻokumu paha ʻo Fructans i ke kinoea a me ka momona o ka poʻe me ka maʻi huhū o ka huhū (IBS) a i ʻole nā ​​maʻi digestive ().

No laila, inā he IBS kāu a i ʻole kahi aʻa digestive maʻalahi, makemake paha ʻoe e hōʻalo i ka bale.

ʻO ka mea hope loa, ʻoiai he hopena ikaika ka a ka bale i nā pae kō kō, makemake paha ʻoe e akahele ʻoiai e ʻai ana inā he maʻi diabetes kou a ke lawe nei ʻoe i nā lāʻau hoʻoliʻiliʻi kō kō a me ka insulin ().

ʻO nā huaʻai holoʻokoʻa, e like me ka bale, he hoʻohui maikaʻi i ka nui o nā papaʻai. Eia nō naʻe, ʻo ka poʻe me ka maʻi celiac a i ʻole nā ​​hoʻomanawanui ʻē aʻe i ka palaoa e hōʻole lākou i ka hua bale. ʻO ka poʻe e lawe i nā lāʻau kō-hoʻohaʻahaʻa koko e pono e makaʻala.

Pehea e hoʻohui ai i kāu papaʻai

ʻOiai ʻo ka bale ka 0.36% wale nō o nā hua cereal i pau i ka US, maʻalahi ka hoʻohui ʻana i kāu papaʻai ().

Hele mai ʻo Barley i nā ʻano like ʻole:

• ʻO ka barley hulina: ʻO kēia ka mana o ka palaoa a pau o ka honua wale nō i lawe ʻia. ʻOi aku ka chewier a ʻoi aku ka lōʻihi o ke kuke ʻana, ke hoʻohālikelike ʻia me nā ʻano hua bale ʻē aʻe.
• Pālei makamae: ʻO kēia ʻano bale i hoʻomohala hapa ʻia a hoʻoneʻe ʻia i kona kino a me kona ʻāʻī. Hoʻomaʻa wikiwiki ka bale bale momi ma mua o ka bale huluhulu akā ʻoi aku ka haʻahaʻa o nā meaʻai.
• Nā hua palaoa: Pālahalaha ʻia a kāwili ʻia nā flakes barley, like me nā ʻoka i ʻōwili ʻia. Hoʻomoʻa koke lākou akā ʻoi aku ka haʻahaʻa o nā mea momona ma mua o ka barley hulina.
• ʻO Barley grits: Hana ʻia nā hua bale mai ka bale i hoʻomoʻa ʻia a wāwahi ʻia. Kūleʻa lākou i ka ʻike nutrient e pili ana i kā lākou kumuwaiwai (hulled a pearley barley).

Hiki iā ʻoe ke hoʻohana i ka bale huluhulu ma ke ʻano he pani no nā hua āpau ʻē aʻe, e like me ka laiki, ka quinoa, ka ʻoka a me ka palaoa.

E kuke i ka palaoa, holoi i nā hua ma lalo o ka wai e anuanu ana, e hemo ana i nā ʻauamo. A laila, kuke iā ia me ka hoʻohana ʻana i ka lākiō 1: 3 o ka bale i ka wai - no ka laʻana, no ka 0.5 mau kīʻaha o ka bale, e hoʻohana i nā kīʻaha wai he 1.5.

Kuke ʻo ka palaoa ʻōlepa ma kahi o hoʻokahi hola, akā ʻo ka bale huluhulu ma kahi o 1.5 mau hola e lilo i palupalu.

Eia kekahi mau ala e hoʻohui i ka bale i kāu papaʻai.

• E hoʻāʻo i nā flakes barley ma ke ʻano he pākaina kakahiaka ma kahi o ka ʻoka.
• E hoʻohui iā ia i nā soups a me nā mea ʻai.
• Hoʻohui i ka palaoa bale me ka palaoa palaoa i nā mea i hoʻomoʻa ʻia.
• E hana i kahi salakeke me ka palaoa i hoʻomoʻa ʻia, nā mea kanu a me nā lole.
• ʻAi iā ia ma kahi ʻaoʻao ʻaoʻao ma kahi o ka laiki a i ʻole quinoa.
• E hoʻāʻo e inu i ka wai bale.

ʻO ka palaoa he palaoa hiki ke hoʻololi ʻia no nā hua ʻai ʻē aʻe āpau i nā saladi, nā ʻaoʻao, nā ʻai a me nā mea ʻai.

Ka Laina Lalo

He kiʻekiʻe ʻo Barley i ka fiber, ʻoiai ʻo beta-glucan, kahi e hōʻemi ai i ke kō a me nā pae kō kō. Hiki ke kōkua i ka pohō kaumaha a hoʻomaikaʻi i ka digestion.

ʻO ka palaoa holoʻokoʻa, ʻo ka palaoa huluhulu ka mea i ʻoi aku ka momona o ka ʻai ma mua o ka palaoa i hoʻomaʻemaʻe ʻia, a me ka bale. Hiki ke pani ʻia no kekahi hua palaoa a hoʻohui maʻalahi ʻia i kāu papaʻai.