Kodi balere ndi wabwino kwa inu? Chakudya chopatsa thanzi, maubwino ndi momwe mungaphikire

Zamkati

• Mbewu Yathanzi Lonse
• Gwero Labwino La Zakudya Zamchere
• Mutha Kupindula ndi Kuyimitsa Shuga Wamwazi
• Itha Kukweza Kudya
• Zina Zopindulitsa Zaumoyo
• May Aid Kuchepetsa Kunenepa
• Angathandize Kuchepetsa Cholesterol
• Zowopsa Zotheka
• Momwe Mungawonjezere pa Zakudya Zanu
• Mfundo Yofunika Kwambiri

Balere ndi njere yambewu yosalala komanso yofatsa, yamchere.

Ndi mbewu ya mtundu wa udzu womwe umamera m'malo otentha padziko lonse lapansi ndipo ndi imodzi mwambewu zoyambirira kulimidwa ndi zitukuko zakale.

M'malo mwake, umboni wofukula m'mabwinja ukusonyeza kuti barele ankalimidwa ku Egypt zaka 10,000 zapitazo ().

Ngakhale imamera kuthengo kumadera akumadzulo kwa Asia ndi kumpoto chakum'mawa kwa Africa, imalimidwa kwambiri kuti idye chakudya cha anthu ndi nyama komanso kuti igwiritsidwe ntchito popanga mowa ndi kachasu.

Ndi matani 144 miliyoni opangidwa mu 2014, balere ndi chimanga chachinayi chomwe chimapangidwa kwambiri padziko lonse lapansi - pambuyo pa chimanga, mpunga ndi tirigu (2).

Nkhaniyi ikufotokoza zaubwino wa barele komanso momwe mungawonjezere zakudya zanu.

Mbewu Yathanzi Lonse

Balere wopukutidwa amawerengedwa kuti ndi tirigu wathunthu, chifukwa chipolopolo chakunja chokhacho sichinachotsedwe pokonza.

Komabe, balere wapezeka kwambiri si tirigu wathunthu chifukwa chimanga chomwe chimakhala ndi fiber chatha.

Ngakhale balere wadyedwa akadali magwero abwino a zopatsa thanzi, barele wonyezimira ndiye njira yathanzi.

Chakudya chambewu zonse chimalumikizidwa ndi chiopsezo chochepa cha matenda osachiritsika.

Kafukufuku wamkulu mwa anthu opitilira 360,000, omwe amadya kwambiri mbewu zonse, monga barele, anali ndi chiopsezo chochepa chofa 17% pazifukwa zonse, kuphatikiza khansa ndi matenda ashuga, poyerekeza ndi omwe amadya kwambiri tirigu ( ).

Kafukufuku wina wasonyeza kuti kudya nyemba zonse kumachepetsa chiopsezo chanu chokhala ndi matenda a shuga amtundu wa 2 komanso kunenepa kwambiri ().

Ubwino wa barele yambewu yonse umatheka chifukwa chokhala ndi ulusi wambiri komanso ma phytonutrients ake, omwe amapanga mbewu zomwe zimapindulitsa paumoyo ().

Kudya tirigu wathunthu, monga balere wothira, kumalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda osatha ndi kufa. Balere wopukutidwa amakhala ndi ulusi ndi mankhwala ena azomera omwe ndi othandiza paumoyo.

Gwero Labwino La Zakudya Zamchere

Balere ndi njere yathunthu yodzaza ndi michere. Imakhala iwiri kukula ikaphika, chifukwa chake kumbukirani izi mukawerenga zowona zaumoyo.

Chikho chimodzi cha theka (magalamu 100) a barele wosaphika amakhala ndi zakudya zotsatirazi (6):

• Ma calories: 354
• Ma carbs: 73.5 magalamu
• CHIKWANGWANI: Magalamu 17.3
• Mapuloteni: 12.5 magalamu
• Mafuta: 2.3 magalamu
• Thiamine: 43% ya Reference Daily Intake (RDI)
• Riboflavin: 17% ya RDI
• Niacin: 23% ya RDI
• Vitamini B6: 16% ya RDI
• Zolemba: 5% ya RDI
• Chitsulo: 20% ya RDI
• Mankhwala enaake a: 33% ya RDI
• Phosphorus: 26% ya RDI
• Potaziyamu: 13% ya RDI
• Nthaka: 18% ya RDI
• Mkuwa: 25% ya RDI
• Manganese: 97% ya RDI
• Selenium: 54% ya RDI

Mtundu waukulu wa ulusi wa balere ndi beta-glucan, ulusi wosungunuka womwe umapanga gel osakaniza ndi madzimadzi. Beta-glucan, yomwe imapezekanso mu oats, itha kuthandiza kuchepetsa cholesterol ndikuthandizira kuwongolera shuga m'magazi ().

Kuphatikiza apo, balere amakhala ndi ma antioxidants monga vitamini E, beta-carotene, lutein ndi zeaxanthin, omwe amathandiza kuteteza ndikuchotsa kuwonongeka kwa ma cell chifukwa cha kupsinjika kwa okosijeni ().

Balere ali ndi mavitamini, michere komanso ma antioxidants ambiri. Kuphatikiza apo, ndi gwero labwino la beta-glucan, ulusi womwe ungathandize kuchepetsa cholesterol ndi shuga wamagazi.

Mutha Kupindula ndi Kuyimitsa Shuga Wamwazi

Balere angathandize kuchepetsa shuga m'magazi komanso insulin, zomwe zimachepetsa chiopsezo cha matenda ashuga.

Balere wokolola tirigu ndiye gwero labwino kwambiri la fiber, kuphatikizapo fiber-sungunuka ya beta-glucan, yomwe imachedwetsa kuyamwa kwa shuga pomangika nayo mumatumbo anu am'mimba ().

Pakafukufuku wina mwa amayi 10 onenepa kwambiri omwe adya balere kapena oats kuphatikiza shuga, oats onse ndi balere adachepetsa shuga wamagazi ndi insulin. Komabe, balere anali wothandiza kwambiri, amachepetsa milingo ndi 59-65%, poyerekeza ndi 29-36% wokhala ndi oats ().

Kafukufuku wina mwa amuna 10 athanzi adapeza kuti iwo omwe amadya balere ndi chakudya chamadzulo anali ndi 30% yabwinoko pakumverera kwa insulin atadya kadzutsa m'mawa mwake, poyerekeza ndi amuna omwe adadya mkate woyenga wa tirigu ndi chakudya chamadzulo ().

Kuphatikiza apo, kuwunikanso kafukufuku wamasayansi 232 kulumikizitsa chimanga chazakudya cham'mawa - kuphatikiza tirigu wokhala ndi balere - chiopsezo chochepa cha matenda ashuga ().

Kafukufuku m'mayi azimayi onenepa okwanira 17 omwe ali ndi chiopsezo chowonjezeka chotsutsana ndi insulin adawonetsa kuti chimanga cham'mawa chokhala ndi magalamu 10 a beta-glucan kuchokera ku balere chidachepetsa kwambiri shuga wotsatira pambuyo pa chakudya poyerekeza ndi mitundu ina yambewu ().

Kuphatikiza apo, balere amakhala ndi otsika glycemic index (GI) - muyeso wa momwe chakudya chimakweretsera shuga m'magazi mwachangu. M'malo mwake, mapira a barele a 28 ndiye otsika kwambiri pa njere zonse ().

Kafukufuku wasonyeza kuti kudya balere kumachepetsa shuga m'magazi komanso insulin. Kuphatikiza apo, ili ndi index yotsika ya glycemic, ndikupangitsa kuti ikhale chisankho chabwino kwa anthu omwe ali ndi shuga wambiri wamagazi.

Itha Kukweza Kudya

Chikho chimodzi (100 magalamu) cha mapaketi a balere osaphika 17.3 magalamu a fiber, kapena 69% ndi 46% ya RDI ya azimayi ndi abambo motsatana (6).

Zakudya zamagetsi zimakulitsa kuchuluka kwa chopondapo chanu, zomwe zimapangitsa kuti kuzikhala kosavuta kudutsa pagawo lanu lopukusa ().

Balere angathandize kuchepetsa kudzimbidwa. Pakafukufuku wina mwa anthu 16 omwe ali ndi vuto lakudzimbidwa kosalekeza, magalamu 9 a balere wophuka tsiku lililonse kwa masiku 10 ndikutsatiridwa ndi kuchuluka kawiri kwa masiku 10 kudakulitsa kuchuluka kwakanthawi kwamatumbo ().

Kuphatikiza apo, balere wasonyezedwa kuti azolowere zizindikilo za ulcerative colitis, matenda otupa am'mimba. Pakafukufuku wa miyezi isanu ndi umodzi, anthu 21 omwe ali ndi ulcerative colitis ochepa adapeza mpumulo atapatsidwa magalamu 20-30 a chowonjezera cha balere ().

Balere amathanso kulimbikitsa kukula kwa mabakiteriya abwino mkati mwanu. Zida za Beta-glucan mu balere zitha kuthandiza kudyetsa mabakiteriya athanzi, ndikuwonjezera machitidwe awo a maantibiotiki (,).

Pakafukufuku wamasabata anayi mwa anthu 28 athanzi, magalamu 60 a barele patsiku adakulitsa mabakiteriya opindulitsa m'matumbo omwe angathandize kuchepetsa kutupa ndikusintha shuga m'magazi ().

Balere amakhala ndi ulusi wambiri, womwe umafunika kuti chimbudzi chikhale choyenera. Kafukufuku akuwonetsa kuti kudya balere kumatha kuchepetsa kudzimbidwa, kukonza zizindikilo za matumbo ena ndikuwonjezera kuchuluka kwa mabakiteriya am'matumbo.

Zina Zopindulitsa Zaumoyo

Kudya balere kungakhale ndi maubwino ena azaumoyo.

May Aid Kuchepetsa Kunenepa

Popeza thupi la munthu silingathe kugaya chakudya, zakudya zokhala ndi michere yambiri zimakulitsirani pazakudya zanu popanda kuwonjezera mafuta. Izi zimapangitsa zakudya zamtundu wa fiber kukhala zofunikira kwa anthu omwe akuyesera kuonda.

Kuwunikanso maphunziro 10 pamiyeso yonse idapeza kuti pomwe mbewu zina, monga barele, rye ndi oats, zimakulitsa kukhuta pambuyo pakudya, tirigu ndi chimanga sichinatero ().

M'maphunziro awiri, anthu omwe amadya balere pachakudya cham'mawa adakhala ndi njala yocheperako komanso adadya pang'ono pakudya pambuyo pake, poyerekeza ndi omwe adadya mpunga kapena tirigu wathunthu (,).

Pakafukufuku wina, makoswe amadyetsa barele wamtundu wa beta-glucan kwambiri omwe amadya 19% yocheperako ndi omwe amadyetsedwa balere wokhala ndi beta-glucan wocheperako. Kuphatikiza apo, nyama zomwe zimadya balere wapamwamba-beta-glucan zidataya thupi ().

Njira imodzi yomwe barele imakhudzira njala ndi kukhuta ndikuchepetsa ma ghrelin, mahomoni omwe amachititsa njala ().

Angathandize Kuchepetsa Cholesterol

Kafukufuku wochuluka wasonyeza kuti kudya balere kungakhale ndi zotsatira zabwino pa cholesterol.

Zakudya zomwe zimasungunuka kwambiri - zomwe zili ndi balere - zawonetsedwa kuti zimachepetsa cholesterol yonse komanso "yoyipa" ya LDL cholesterol ndi 5-10% ().

Mu kafukufuku m'modzi wa milungu isanu mwa amuna 18 omwe ali ndi cholesterol yambiri, kudya chakudya chokhala ndi 20% ya zopatsa mphamvu zomwe zimachokera ku balere zimatsitsa cholesterol yonse ndi 20%, yachepetsa "LDL cholesterol" yoyipa ndi 24% ndikuwonjezera cholesterol "HDL" chabwino ndi 18% ().

Pakafukufuku wina mwa amuna 44 omwe ali ndi cholesterol yambiri, kudya mpunga wosakanikirana ndi balere wachepa kumachepetsa cholesterol "choyipa" cha LDL ndikuchepetsa mafuta am'mimba, poyerekeza ndi gulu lolamulira lomwe limadya mpunga wokha ().

Balere akhoza kukhala ndi maubwino ena azaumoyo, kuphatikiza kuonda komanso kusintha kwama cholesterol.

Zowopsa Zotheka

Mbewu zonse nthawi zambiri zimakhala zabwino kuwonjezera pa zakudya za aliyense. Komabe, anthu ena angafune kupewa barele.

Choyamba, ndi njere yonse yomwe, monga tirigu ndi rye, imakhala ndi gluteni. Chifukwa chake, si chisankho choyenera kwa aliyense amene ali ndi matenda a leliac kapena zina zosalolera ku tirigu.

Kuphatikiza apo, balere amakhala ndi chakudya chaching'ono chotchedwa fructans, chomwe ndi mtundu wa ulusi wambiri. Fructans imatha kuyambitsa mpweya komanso kutupira mwa anthu omwe ali ndi vuto la matumbo (IBS) kapena zovuta zina m'mimba ().

Chifukwa chake, ngati muli ndi IBS kapena gawo logaya chakudya, mungafunike kupewa balere.

Pomaliza, popeza barele imakhudza kwambiri shuga m'magazi, mungafune kusamala mukamadya ngati muli ndi matenda ashuga ndipo mukumwa mankhwala ochepetsa shuga kapena insulin ().

Mbewu zonse, monga balere, ndizowonjezera pazakudya zambiri. Komabe, anthu omwe ali ndi matenda a leliac kapena zina zosalolera ku tirigu ayenera kupewa barele. Omwe amamwa mankhwala ochepetsa shuga ayenera kusamala.

Momwe Mungawonjezere pa Zakudya Zanu

Ngakhale barele imangokhala 0.36% yambewu zambewu zomwe zimadyedwa ku US, ndikosavuta kuwonjezera pazakudya zanu ().

Balere amabwera m'njira zosiyanasiyana:

• Balere wopukutidwa: Umenewu ndi mtundu wa tirigu wongokhala ndi tirigu wokha womwe wachotsedwa panja, osadyeka. Ndi chewier ndipo amatenga nthawi yayitali kuphika, poyerekeza ndi mitundu ina ya barele.
• Ngale ya barele: Balere wamtunduwu wakhala akutenthedwa pang'ono ndipo thupi lake ndi chinangwa zimachotsedwa. Ngale ya ngale imaphika mwachangu kwambiri kuposa balere woumitsidwa koma imakhala ndi michere yochepa.
• Zipatso za barele: Mabala a barele amawumbidwa ndikudulidwa, ofanana ndi oats wokutidwa. Amaphika mwachangu koma amakhala ndi michere yochepa kuposa balere wouluka.
• Balere: Balere amapangidwa kuchokera ku barele yemwe wasambitsidwa ndikuphwanyika. Zimasiyanasiyana ndi michere kutengera komwe imachokera (balere woumitsidwa kapena wokolola).

Mutha kugwiritsa ntchito balere wokhuthala m'malo mwa mbewu zina zonse, monga mpunga, quinoa, oats kapena buckwheat.

Pophika balere, tsukani mbewu pansi pamadzi ozizira, kuchotsa matumba aliwonse. Kenako, muphike pogwiritsa ntchito balere 1: 3 pamadzi - mwachitsanzo, makapu 0,5 a barele, gwiritsani ntchito makapu 1.5 a madzi.

Ngale yophika balere pafupifupi ola limodzi, pomwe balere wokhuthala amatenga pafupifupi 1.5 maola kuti akhale achifundo.

Nazi njira zina zowonjezera barele pazakudya zanu:

• Yesani balere ngati phala ladzutsa m'malo mwa oats.
• Onjezerani ku supu ndi stews.
• Sakanizani ufa wa barele ndi ufa wa tirigu muzinthu zophika.
• Pangani saladi yambewu ndi balere wophika, masamba ndi mavalidwe.
• Idyani ngati mbale yam'mbali m'malo mwa mpunga kapena quinoa.
• Yesani kumwa madzi a balere.

Balere ndi njere zosunthika zomwe zingalowe m'malo mwa mbewu zina zilizonse m'masaladi, mbale zam'mbali, msuzi ndi mphodza.

Mfundo Yofunika Kwambiri

Balere amakhala ndi michere yambiri, makamaka beta-glucan, yomwe imatha kuchepetsa cholesterol komanso shuga m'magazi. Zitha kuthandizanso kuchepa kwa thupi ndikusintha chimbudzi.

Mbewu yambewu yambewu yambewu yathanzi imakhala yathanzi kuposa balere woyengedwa bwino. Itha kukhala m'malo mwa tirigu wathunthu ndipo imangowonjezeredwa mosavuta pazakudya zanu.