Kodi Kuwonjezera Barley ku Zakudya Zanu Kungakuthandizeni Kuthetsa Cholesterol Yanu?

Balere ndi mbewu yambiri yomwe ingadye yokha kapena yogwiritsidwa ntchito mu zakudya zambiri. Amagwiritsidwa ntchito makamaka ku malting ndi kudyetsa ziweto, barele sankagwiritsidwa ntchito kale ngati chakudya cha anthu. Komabe, chifukwa cha ubwino wathanzi, barele akuphatikizidwa mochulukira kuti azidya zakudya zoyenera. Kafukufuku wasonyeza zotsatira zabwino za thanzi zomwe zimaphatikizapo balere mu zakudya zanu, monga kupititsa patsogolo thanzi labwino, komanso kuthandizira kusintha kwa magazi m'thupi la anthu odwala matenda ashuga komanso thanzi labwino.

Kafukufuku waposachedwapa wasonyeza kuti balere akhoza kuthandiza kuti muyambe kuchepetsa mafuta m'thupi lanu.

Kodi Barley Amagwira Ntchito?

Ngakhale balere ali ndi mavitamini ndi antioxidants, amakhalanso ndi fiber yofunika kwambiri yotchedwa beta-glucan. Zida zowonjezera pamtima zowonjezera mitsempha ya kolesterolini komanso zimapezeka mu mbewu zina monga oats. Zimaganiziridwa kuti beta-glucan imachepetsa kuyamwa kwa kolera ndi mafuta mu magazi.

Kafukufuku wofufuza za balere ndi tizilombo toyambitsa matenda, beta-glucan, amasonyeza kuti kumeza pafupifupi magalamu atatu kapena 10 a beta-glucan tsiku lililonse kungathandize kuchepetsa mafuta okwanira pafupifupi 14 mpaka 20 peresenti. Kuonjezerapo, cholera cha LDL chinachepetsedwa pakati pa 3 ndi 24% mu maphunzirowa ndipo triglycerides adatsitsidwa ndi kulikonse pakati pa 6 ndi 16%. HDL , komano, siinakhudzidwe kwambiri ndi kudya kwa balere m'maphunziro ambiri.

Mphamvu yochepetsetsa ya barele inakula ndi barele wambiri.

Komabe, kuwonjezereka kwa mafinyumu amadzimadzimodzinso kunachititsa anthu ena mu maphunzirowa kukhala ndi zotsatira zosautsa, monga kuvulaza, kupweteka, kupweteka kwa m'mimba, ndi kukhuta nthawi ndi nthawi.

Ndikofunika kuzindikira kuti pali maphunziro ena omwe ophunzirawo sanaone kusiyana kwakukulu kwa ma kolesterol pamene balere ankadya ngati gawo la zakudya zawo.

Maphunzirowa anafufuza anthu omwe amadya paliponse 2 mpaka 10 magalamu a beta-glucan ku balere tsiku ndi tsiku.

Ndiyenera Kuwononga Nthawi Yanji?

Malinga ndi kafukufuku amene alipo komanso FDA, muyenera kudya pafupifupi magalamu atatu a beta-glucan kuti muone zotsatira za kuchepetsa mafuta a balere. Akuti pafupifupi chikho chimodzi cha balere wophikidwa ndi 2,5 gm ya beta-glucan fiber, koma chikho chimodzi cha halo ya balere ndi ofanana ndi magalamu awiri a beta-glucan. Izi zikutanthauza kuti muwone zotsatira zomwe zapezeka mu maphunziro enawa, muyenera kudyetsa kapu ya balere wophika patsiku, kapena mugwiritse ntchito kapu ya barley mu zakudya zina zomwe mumakonzekera. Nthawi zonse onani malemba anu a zakudya ngati muli osakayikira za beta-glucan wokhutira.

Pali njira zambiri zomwe mungagwiritsire ntchito balere mu zakudya zamakono. Balere akhoza kugwiritsidwa ntchito monga chakudya chokoma, chakumwa cham'mawa, kuphatikizapo saladi anu ndi mbale zotsalira, kapena kuwonjezeredwa kuzinthu zanu.

Mfundo Yofunika Kwambiri

Barley akuwoneka kuti ndi zakudya zopatsa thanzi zomwe zingathe kuwonjezeredwa ku zakudya zanu ngati mukuyang'ana kuthandizira kuti muchepetse cholesterol. Dipatimenti ya Chakudya ndi Mankhwala yadziŵikiranso ubwino wathanzi wa moyo wa barele mwa kulola kuti chidziwitso cha thanzi chiyike pamapangidwe ake, kunena kuti mapiritsi osungunuka omwe ali mu chakudya angathandize kuchepetsa chiopsezo cha matenda a mtima.

Kafukufuku ambiri omwe anafufuza zotsatira za barele pa ma cholesterol anafufuza anthu omwe kale anali ndi mitsempha yapamwamba ya cholesterol, choncho sadziwika ngati ma cholesterol sangathe kuchepetsa anthu omwe ali ndi mavitamini ochepa. Komabe, mavitamini ndi mapiritsi osungunuka omwe ali mumtambo wathanzi wathanzi akhoza kukhala phindu lopindulitsa pa zakudya zonse zathanzi. Komabe, ngati muli ndi matenda enaake, monga matenda opweteka a m'mimba kapena matendawa, kuwononga balere kungapangitse kuti izi zikhale zovuta, choncho mufunsane ndi dokotala wanu za njira zina ngati mukufuna kukhala ndi tizilombo todwalitsa moyo wanu.

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