Ibhali ingqolowa enokuthi idliwe yodwa okanye ifakwe kwiindawo ezininzi zokutya. Isetyenziswe ngokuyinhloko kwishishini le-malting kunye nokutya kwemfuyo, ibhasi yayingasetyenziswanga ngaphambili njengento yokutya kubantu. Nangona kunjalo, ngenxa yeenzuzo zayo ezinempilo, ibhalley iya kubandakanywa ngakumbi kunye nokutya okunokulinganisela. Izifundo zibonise imiphumo emihle yempilo yokubandakanya i-hareyi ekudleni kwakho, njengokuphucula impilo yokutya, nokunceda ekuphuculeni izinga le-glucose yegazi kwi-diabetes kunye nentliziyo yezempilo.
Uphando olutshanje luye lwabonisa ukuba i-hareyi inokuba luncedo ekugcineni i-cholesterol yakho ijonge.
Ngaba iBhaleyley isebenza?
Nangona i-hareyi iqukethe iivithamini kunye ne-antioxidants, iqulethe i- fiber ebalulekileyo ebizwa ngokuba yi-beta-glucan. Le ncedisi ye-fiber ephilileyo entliziyweni ekunciphiseni amazinga e-cholesterol kwaye ifunyenwe nakwamanye amabini, njengama-oats. Kucingelwa ukuba i-beta-glucan iyanciphisa ukutywala kwe-cholesterol kunye neoli kwigazi.
Ucwaningo oluhlola ibhalley kunye ne-fibra-glucan ye-heart-healthy, i-beta-glucan, ibonisa ukuba ukutya okungama-3 ukuya ku-10 amagremu we-beta-glucan nsuku zonke kunokunceda ukunciphisa i-cholesterol yonke indawo ukusuka naphakathi kwe-14 ukuya kuma-20%. Ukongezelela, i- LDL ye- cholesterol yanciphisa phakathi kwe-3 no-24% kulezi zifundo kwaye i- triglycerides yanciphisa nayiphi na phakathi kwe-6 no-16%. I-HDL , ngakolunye uhlangothi, ayinakuchaphazeleka kakhulu kwi-barley kwiinkoliso ezininzi.
Ubunono bokunciphisa i-lipid bhalile bunyuke kunye nokusetyenziswa okuphezulu kwebhali.
Nangona kunjalo, ukunyuka kokusetyenziswa kwefayibha ekhulayo kubangela abanye abantu kulezi zifundo ukuba bafumane iimiphumo ezimbi ezingathandekiyo, ezifana nokuqhaqhabalaza, ukuxhamla, ukuphuphuma kwesisu, kunye nokuziva okupheleleyo ngexesha nangemva kokutya.
Kubalulekile ukuba uqaphele ukuba kukho ezinye iinjongo apho abathathi-nxaxheba abazange babone umehluko oxabisekileyo kwimilinganiselo ye-cholesterol xa ibhasi ichithwa njengenxalenye yokutya kwabo.
Ezi zifundo zihlolisise abantu abasebenzisa i-2 ukuya kwi-10 amagremu we-beta-glucan kwi-hareyi imihla ngemihla.
Ndingakanani na ukuba Ndiyidle?
Ngokutsho kophando olukhoyo kunye ne-FDA, kufuneka udle ubuncinane i-3 grams ye-beta-glucan ukuze ubone imiphumo ye-cholesterol ehlisa i-hare. Kulinganiselwa ukuba enye inkomishi yebhali ephekiweyo elingana nama-2.5 amagremu e-beta-glucan fiber, kanti i-cup-half cup ye-barke flakes ilingana ne-gram ezimbini ze-beta-glucan. Oku kuthetha ukufumana iziphumo ezifunyenwe kwezinye zezi zifundo, kufuneka udle ubuncinci ngaphezu kwendebe yerhasi ephekwe ngosuku, okanye sebenzisa ngaphezulu kwesigqatshana sekhobe yeebhalile kwezinye zezinto ozilungiselelayo. Njalo qwalasela iibhile zakho zokutya xa ungathandabuzeki malunga nomxholo we-beta-glucan.
Kukho iindlela ezininzi ongabandakanya ibhali kwi-cholesterol yakho yokunciphisa ukutya. I-hareyi ingasetyenziselwa njengendawo yokufudumala, isidlo sasekuseni, ifakwe kwiimali zakho kunye nezitya zangasese, okanye zongezwa kwi-entrees zakho.
Ngaphantsi
I-hareyi ibonakala iyisithako esinempilo esinokuthi sinakongezwa kwisondlo sakho ukuba ukhangele ukunceda ukulawula amazinga e-cholesterol yakho. Ulawulo lwezoKutya kunye noLawulo lweeDrams luye lwaqonda inzuzo enempilo yebhali ngokuvumela ibango lezempilo ukuba lifakwe kwiiphakheji zalo, lichaza ukuba i-fiber echitshiweyo equlethwe kukutya inokunceda ekunciphiseni ingozi yesifo senhliziyo.
Uninzi lwezifundo ezihlolisayo umphumo webhali kwizinga le-cholesterol zihlolwe ngabantu abaye baqala ukunyuka kwizinga le-cholesterol ephakamileyo ngokukhawuleza, ngoko awaziwa ukuba ingaba iinqwelo ze-cholesterol okanye zingaphantsi kwazo zingabinciphisa ngakumbi kulabo bantu abanamazinga e-cholesterol aphakathi kwendlela ephilileyo. Nangona kunjalo, iivithamini kunye nefubhe ene-soluble equlethwe kule fiber ephilileyo yintliziyo inokuba yongezelela kuncedo nakuphi na ukutya okunempilo. Nangona kunjalo, ukuba unesimo esithile sezokwelapha, ezifana nesifo sofuba okanye isifo se-celiac, i-hareyi edlayo ingayenza ngcono le miqathango, ngoko uxoxe nodokotela wakho malunga nezinye iindlela ukuba unomdla wokubandakanya iimbumba ezinempilo entle ekudleni kwakho.
Imithombo:
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