Bhari Yakakunakira Here? Kudya, Kubatsirwa uye Maitiro Ekubika Izvo

Zvemukati

• Hutano Hwese Zviyo
• Chitubu Chakanaka Chemuturu
• Inogona Kubatsira Ropa Shuga Kudzora
• Inogona Kuvandudza Kugaya
• Zvimwe Zvingangoita Hutano Kubatsirwa
• May Kubatsira Kurera Kurema
• Inogona Kubatsira Kuderedza Cholesterol
• Zvingangoitika Njodzi
• Maitiro Eku Kuwedzera Izvo Kudya Kwako
• Icho Chinokosha

Bhari zviyo zvezviyo zvine chewy dhizaini uye yakapfava, nutty kuravira.

Imbeu yemhando yehuswa inokura munzvimbo dzinodziya pasi rese uye imwe yezviyo zvekutanga kurimwa nevekare budiriro.

Muchokwadi, humbowo hwekuchera matongo hunoratidza kuti bhari yairimwa muEjipitori makore anodarika zviuru gumi apfuura ().

Kunyangwe ichikura musango kumatunhu ekumadokero eAsia uye kuchamhembe kwakadziva kumabvazuva kweAfrica, inorimwa zvakanyanya kuitira chikafu chevanhu nemhuka uye yekushandisa mukugadzira doro uye whiskey.

Nematani zana nemakumi mana nemana emamiriyoni akaburitswa mugore ra2014, bhari ndiyo yechina inogadzirwa zviyo pasi rese - mushure megorosi, mupunga uye gorosi (2).

Ichi chinyorwa chinokurukura nezve hutano hunobatsira hwebhari uye kuti ungawedzera sei pane chako chikafu.

Hutano Hwese Zviyo

Bhari yakaturikwa inoonekwa seyezviyo zvakakwana, sezvo chete goko risingadyiwe rekunze rakabviswa panguva yekugadziriswa.

Nekudaro, iyo yakawanda inowanikwa pari bhari haisi tsanga izere nekuti iyo fiber-iine bran yakabviswa.

Kunyangwe bhari yakakangwa ichiri sosi yakanaka yezvimwe zvinovaka muviri, bhari yakasungwa ndiyo sarudzo ine hutano.

Kudya kwakakwira muzviyo zvakakwana kwakabatanidzwa nenjodzi yakaderera yezvirwere zvisingaperi.

Muchidzidzo chikuru mune vanhu vanopfuura mazana matatu nemakumi matatu, avo vane yakanyanya kudyiwa tsanga dzese, dzakadai sebhari, vaive ne17% panjodzi yakaderera yerufu kubva pazvikonzero zvese, kusanganisira cancer uye chirwere cheshuga, zvichienzaniswa neavo vane yakaderera-yezviyo kudya ( ).

Zvimwe zvidzidzo zvakaratidza kuti kudya tsanga dzese kunogona kudzora njodzi yako yekukudziridza mhando 2 chirwere cheshuga uye kufutisa ().

Zvakanakira gorosi yakazara-yezviyo inogona kubva kwete kwete chete kune yayo fiber zvemukati asiwo ayo phytonutrients, ayo ari emiti inosanganiswa nemhedzisiro inobatsira pahutano ().

Kudya zviyo zvakazara, zvakadai seburi rakagurwa, kwakabatanidzwa nekuderera kwengozi yezvirwere zvisingaperi uye kufa. Hulled bhari ine fiber uye mamwe makemikari emiti anobatsira hutano.

Chitubu Chakanaka Chemuturu

Bhari izviyo zvakakwana zvakazara nezvinovaka muviri. Iyo inopetana muhukuru kana ichibika, saka chengeta izvo mupfungwa kana uchiverenga izvo zvinovaka muviri chokwadi.

Imwe hafu kapu (100 gramu) yebhari isina kubikwa, ine huni ine zvinotevera zvinovaka muviri (6):

• Makorori: 354
• Carbs: 73.5 magiramu
• Fiber: 17.3 magiramu
• Mapuroteni: 12.5 magiramu
• Mafuta: 2.3 magiramu
• Thiamine: 43% yeReferenzi Mazuva ese Intake (RDI)
• Riboflavin: 17% yeiyo RDI
• Niacin: 23% yeiyo RDI
• Vhitamini B6: 16% yeiyo RDI
• Tsamba: 5% yeiyo RDI
• Iron: 20% yeiyo RDI
• Magnesium: 33% yeiyo RDI
• Phosphorus: 26% yeiyo RDI
• Potassium: 13% yeiyo RDI
• Zinc: 18% yeiyo RDI
• Mhangura: 25% yeiyo RDI
• Manganese: 97% yeiyo RDI
• Selenium: 54% yeiyo RDI

Rudzi rukuru rwefibre iri mubhari ndeye beta-glucan, fibha inosungunuka inoita gel kana yasanganiswa nemvura. Beta-glucan, iyo inowanikwawo muoats, inogona kubatsira kudzikisa cholesterol uye nekuvandudza kudzora kweshuga muropa ().

Pamusoro pezvo, bhari ine antioxidants senge vhitamini E, beta-carotene, lutein uye zeaxanthin, iyo inobatsira kudzivirira kubva uye kugadzirisa maseru kukuvara kunokonzerwa neiyo oxidative kusagadzikana ().

Bhari ine akawanda akakosha mavitamini, zvicherwa uye antioxidants. Uyezve, iyo yakanaka sosi ye beta-glucan, fiber iyo inogona kubatsira kudzikisa cholesterol neshuga yeropa.

Inogona Kubatsira Ropa Shuga Kudzora

Bhari inogona kubatsira kudzikisa shuga yeropa uye insulin, izvo zvinogona kudzikisa njodzi yako yeshuga.

Yese-yezviyo bhari isosi yakanaka yefaera, kusanganisira iyo yakasungunuka fiber beta-glucan, iyo inononoka kunwiwa kweshuga nekusunga nayo mudumbu rako rekugaya ().

Mune kumwe kuongorora mune gumi vakadzi vane huremu hwakanyanya vaidya bhari kana oats pamwe neshuga, ese oiri nebhari zvakadzikira shuga yeropa uye insulin mazinga. Zvisinei, bhari yainyanya kushanda, ichideredza huwandu ne 59-65%, zvichienzaniswa ne29-36% ine oats ().

Chimwe chidzidzo muvarume vanegumi vane hutano vakaona kuti avo vaidya bhari nedinner vaive ne30% zvirinani insulin insulin mushure mekudya kwekuseni mangwanani akatevera, zvichienzaniswa nevarume vakadya gorosi rakanatswa nechingwa ().

Pamusoro pezvo, kuongororwa kwe 232 kwesainzi kwakabatana-kwese-zviyo zvekudya kwekuseni - kusanganisira zviyo zvine bhari - kune njodzi yakaderera yeshuga ().

Chidzidzo mumadzimai gumi nevanomwe vakafutisa vane njodzi yakanyanya yekudzivirira insulin chakaratidza kuti chikafu chemangwanani chine 10 magiramu e beta-glucan kubva kubhari chakanyanya kudzikira mumashure mekudya shuga zveropa zvichienzaniswa nemamwe marudzi ezviyo ().

Uyezve, bhari ine yakaderera glycemic index (GI) - chiyero chekuti chikafu chinokurumidza kumutsa sei shuga yeropa. Muchokwadi, zvibodzwa zvebhari makumi maviri nemasere ndizvo zvakaderera pane zviyo zvese ().

Zvidzidzo zvakaratidza kuti kudya bhari kunogona kudzikisa shuga yeropa uye insulin mazinga. Pamusoro pezvo, ine yakaderera glycemic index, ichiita sarudzo yakanaka kune vanhu vane shuga yakawanda yeropa.

Inogona Kuvandudza Kugaya

Imwe hafu kapu (100 gramu) yemapaketi ebhari asina kubikwa ane 17.3 magiramu efaera, kana 69% uye 46% yeiyo RDI yevakadzi nevarume zvichiteerana (6).

Chikafu fiber inowedzera huwandu hwechituru chako, zvichiita kuti zvive nyore kupfuura nepakuzeya kwako ().

Bhari inogona kubatsira kubvisa kuzvimbirwa. Mune kumwe kuongorora mune gumi nevatanhatu vanhu vane chimbichimbi chisingaperi, 9 magiramu ebhuru rakamera rinowedzerwa zuva nezuva kwemazuva gumi richiteverwa nedhivhosi yakapetwa kwemazuva gumi yakawedzera kuwanda uye kuwanda kwematumbo ().

Uyezve, bhari yakaratidzirwa kugadzirisa zviratidzo zve ulcerative colitis, chirwere chinoputira ura. Mune ongororo yemwedzi mitanhatu, vanhu makumi maviri nevaviri vane ulcerative colitis zvine mwero vakawana zororo kana vapihwa magiramu makumi maviri nemakumi matatu ehorosi yakamera ().

Bhari inogonawo kukurudzira kukura kwebhakitiriya akanaka mukati memugwagwa wako wekudya. Beta-glucan fiber mubhari inogona kubatsira kupa hutano hutachiona mabhakitiriya, kuwedzera kwavo probiotic chiitiko (,).

Muchidzidzo chemavhiki mana muvanhu makumi maviri nemasere vane hutano, magiramu makumi matanhatu ebhari pazuva rakawedzera mhando inobatsira yebhakitiriya mudumbu iyo inogona kubatsira kudzikisa kuzvimba uye kugadzirisa shuga yeropa ().

Bhari ine fiber yakawanda, iyo inodikanwa kugaya kwakakodzera. Zvidzidzo zvakaratidza kuti kudya bhari kunogona kudzora kubatira, kunatsiridza zviratidzo zvehumwe mamiriro uye kuwedzera huwandu hwemabhakitiriya anobatsira.

Zvimwe Zvingangoita Hutano Kubatsirwa

Kudya bhari kunogona kunge kune zvimwe zvakanaka zvehutano zvakare.

May Kubatsira Kurera Kurema

Sezvo muviri wemunhu usingakwanise kugaya faibha, chikafu chine fiber chinowedzera vhoriyamu kuchikafu chako pasina kuwedzera macalorie. Izvi zvinogadzira high-fiber chikafu chinobatsira kune vanhu vari kuyedza kudzikisa huremu.

Kuongororwa kwezvidzidzo gumi pamusoro pezviyo zvakakwana zvakawana kuti nepo dzimwe tsanga, dzakaita sebhari, rye neoats, dzakawedzera manzwiro ekuzara mushure mekudya, gorosi rose nezviyo hazvina ().

Muzvidzidzo zviviri, vanhu vaidya bhari pakudya kwemangwanani vakasangana nenzara dzakaderera panguva yemasikati uye vakadya zvishoma pakudya kwekupedzisira, zvichienzaniswa nevaya vaidya mupunga kana gorosi rakazara (,).

Mune kumwe kuongorora, makonzo akadyisa mhando yebhari kunyanya yakanyanya mu beta-glucan fiber yakadya 19% yakaderera pane iya yakapihwa bhari ine beta-glucan shoma. Zvakare, mhuka dzinodya iyo yepamusoro-beta-glucan bhari yakarasikirwa nehuremu ().

Imwe yenzira dzebhari dzinogona kukanganisa nzara uye kuguta ndezvekudzikira kwematanho e ghrelin, mahormone anokonzeresa kunzwa kwenzara ().

Inogona Kubatsira Kuderedza Cholesterol

Ongororo dzinoverengeka dzakaratidza kuti kudya bhari kunogona kubatsira pakubata cholesterol.

Kudya kwakanyanya mune yakasungunuka fiber - iyo bhari ine - yakaratidzwa kudzikisa yakazara cholesterol uye "yakaipa" LDL cholesterol ne5-10% ().

Muchidzidzo chevhiki shanu muvarume gumi nevasere vane cholesterol yakawanda, vachidya chikafu chine makumi maviri kubva muzana emacalorie anouya kubva kubhari akaderedza cholesterol yakazara ne20%, yakaderedza "yakaipa" LDL cholesterol ne24% uye yakawedzera "yakanaka" HDL cholesterol ne18% ().

Mune kumwe kuongorora mune varume makumi mana vane cholesterol yakakura, kudya musanganiswa wemupunga uye bhari yakachekwa yakadzora "yakaipa" LDL cholesterol uye yakadzora mafuta emudumbu, zvichienzaniswa neboka rinodzora rinodya mupunga wega ().

Bhari inogona kunge iine zvimwe zvakanakira hutano, kusanganisira kuonda uye kuvandudza mumazinga echolesterol.

Zvingangoitika Njodzi

Mbeu dzese dzinowanzo kuve yakanaka yekuwedzera kune chero munhu chikafu. Zvisinei, vamwe vanhu vangangoda kudzivirira bhari.

Kutanga, iyo tsanga izere iyo, segorosi uye rye, ine gluten. Naizvozvo, haisi sarudzo yakakodzera kune chero munhu ane chirwere chechiliac kana kumwe kusashivirira kune gorosi.

Pamusoro pezvo, bhari ine macarbohydrate mapfupi-cheni anonzi mafructans, inova mhando inovirisa yefibre. Fructans inogona kukonzeresa gasi uye kutumbuka muvanhu vane hutsinye huturu hwehurwere (IBS) kana zvimwe zvinokanganisa kugaya ().

Naizvozvo, kana iwe uine IBS kana inonzwisisika yekugaya nzira, ungangoda kudzivirira bhari.

Chekupedzisira, sezvo bhari ine simba rakasimba pashuga yeropa, ungangoda kungwarira paunenge uchidya kana uine chirwere cheshuga uye uri kutora chero-shuga-inoderedza mishonga yeropa kana insulin ().

Yese zviyo, senge bhari, zvinowedzerwa zvine hutano kuzvikafu zvakawanda. Nekudaro, vanhu vane chirwere chechiliac kana kumwe kusashivirira kune gorosi vanofanira kurega bhari. Avo vanotora mishonga inoderedza shuga-muropa vanofanirwa kungwarira.

Maitiro Eku Kuwedzera Izvo Kudya Kwako

Kunyangwe bhari inongogadzira chete 0.36% yezviyo zvinodyiwa muUS, zviri nyore kuwedzera kuchikafu chako ().

Bhari inouya nenzira dzakasiyana siyana.

• Bhari rakaunzwa: Iyi ndiyo yega-zviyo vhezheni yebhari iyo ine yekunze chete, inedible hull yakabviswa. Inodya chewier uye inotora nguva yakareba kuti ibike, ichienzaniswa nemamwe marudzi ebhari.
• Pearl bhari: Mhando yebhari iyi yakapiswa huni uye huni yayo ne bran zvichibviswa. Pearl bhari inobika nekukurumidza kupfuura hulled bhari asi iri shoma mune zvinovaka muviri.
• Bhari inoputika: Bhari bhata dzakapetwa uye dzakatemwa, zvakafanana neoats yakakungurutswa. Ivo vanobika nekukurumidza asi vari mashoma mune zvinovaka muviri pane hulled bhari.
• Bhari rinokuya: Bhari rinogadzirwa kubva kubhari iyo yakagocherwa uye kutsemuka. Izvo zvinosiyana mune zvemukati zvemukati zvinoenderana nekwavo (hulled kana pearled bhari).

Unogona kushandisa hulled bhari sechinotsiva zvimwe zviyo zvizere, senge mupunga, quinoa, oats kana buckwheat.

Kubika bhari, sukurudza zviyo pasi pemvura inoyerera inotonhorera, uchibvisa chero huni. Wobva wabika uchishandisa 1: 3 chiyero chebhari kumvura - semuenzaniso, kwemakapu 0,5 ebhari, shandisa 1.5 makapu emvura.

Pearled bhari inobika mune ingangoita awa, nepo hulled bhari inotora anenge maawa 1.5 kuti ive nyoro.

Hedzino dzimwe nzira dzekuwedzera bhari kuchikafu chako:

• Edza bhari flakes sefodya yemangwanani pane oats.
• Wedzera kune masobho uye stews.
• Sanganisa upfu hwebhari neupfu hwegorosi muzvinhu zvakabikwa.
• Gadzira saradhi yezviyo nebhari yakabikwa, miriwo uye madhirezi.
• Idye sechidimbu chedivi pane mupunga kana quinoa.
• Edza kunwa mvura yebhari.

Bhari chibage chakachinjika chinogona kutsiviwa nechero zviyo zvakazara musaradhi, padivi madhishi, masobho uye stew.

Icho Chinokosha

Bhari ine fiber yakawanda, kunyanya beta-glucan, iyo inogona kudzikisa cholesterol uye shuga zveropa. Inogona zvakare kubatsira kuonda uye kugadzirisa kugaya.

Yese-zviyo, hulled bhari ine hutano zvakanyanya kupfuura yakanatswa, yakachekwa bhari. Inogona kutsiviwa nechero zviyo zvakakwana uye nyore nyore kuwedzerwa kuchikafu chako.