Ingabe Ibhali Likulungele? Ukudla okunomsoco, Izinzuzo nokuthi Ungakupheka Kanjani

-Delile

• Okusanhlamvu Okusempilweni
• Umthombo Omuhle Wezakhamzimba
• Kwangathi Ungazuza Ukulawulwa Koshukela Wegazi
• Kwangathi Kungathuthukisa Ukugaya
• Ezinye Izinzuzo Zempilo Ezingaba khona
• Kwangathi Kungasiza Ukwehlisa Isisindo
• Kwangathi Usize Ukwehlisa I-cholesterol
• Izingozi Ezingaba Khona
• Ungayengeza Kanjani Ekudleni Kwakho
• Okusemqoka

Ibhali liwuhlamvu lwe-cereal olunokuthungwa okuhlafunayo nokunambitheka okune-nutty.

Yimbewu yohlobo lotshani ekhula ezindaweni ezifudumele emhlabeni wonke futhi ingenye yezinhlamvu zokuqala ezalinywa yimpucuko yasendulo.

Eqinisweni, ubufakazi bemivubukulo busikisela ukuthi ibhali lalitshalwa eGibhithe eminyakeni engaphezu kwengu-10 000 eyedlule ().

Noma ikhula endle ezifundeni zasentshonalanga ye-Asia nasenyakatho-mpumalanga ye-Afrika, itshalwa kabanzi ukuze kudliwe abantu nezilwane futhi isetshenziselwe ukukhiqiza ubhiya nogologo.

Ngamathani ayizigidi ezingama-144 akhiqizwa ngo-2014, ibhali lolohlamvu lwesine olukhiqizwa kakhulu emhlabeni wonke - ngemuva kombila, ilayisi nokolweni (2).

Lo mbhalo ukhuluma ngezinzuzo zebhali zempilo nokuthi ungayifaka kanjani ekudleni kwakho.

Okusanhlamvu Okusempilweni

Ibhali elidonswayo libhekwa njengokusanhlamvu okuphelele, njengoba kususwe igobolondo langaphandle elingadleki ngesikhathi sokulungiswa.

Kodwa-ke, ibhali elikhishwe ngokuvame kakhulu akusilo okusanhlamvu okuphelele ngoba i-bran-fiber equkethe isusiwe.

Yize ibhali eligayiwe lisewumthombo omuhle wezinye izakhamzimba, ibhali eligutshuliwe liyindlela enempilo.

Ukudla okuphezulu okusanhlamvu konke kuxhunywe engcupheni ephansi yezifo ezingamahlalakhona.

Ocwaningweni olukhulu kubantu abangaphezu kwama-360,000, labo abanokudla okuphelele kakhulu okusanhlamvu, okufana nebhali, babenengozi ephansi yokufa engu-17% kuzo zonke izimbangela, kufaka phakathi umdlavuza nesifo sikashukela, uma kuqhathaniswa nalabo abanokudla okusanhlamvu okuphansi kakhulu ( ).

Olunye ucwaningo lukhombisile ukuthi ukudla okusanhlamvu okuphelele kunganciphisa ubungozi bokuthola uhlobo lwesifo sikashukela nokukhuluphala ngokweqile ().

Izinzuzo zebhali le-okusanhlamvu eliphelele lingahle lingasuki kokuqukethwe yi-fiber kuphela kepha nakuma-phytonutrients alo, ayizinhlanganisela zezitshalo ezinemiphumela ezuzisayo kwezempilo ().

Ukudla okusanhlamvu okuphelele, okufana nebhali eligutshuliwe, kuye kwaxhunyaniswa nokwehla kwengozi yezifo ezingamahlalakhona nokufa. Ibhali elidonswayo liqukethe i-fiber namanye amakhemikhali ezitshalo ayinzuzo empilweni.

Umthombo Omuhle Wezakhamzimba

Ibhali luhlamvu oluphelele olugcwele izakhamzimba. Iphinda kabili ngosayizi lapho ipheka, ngakho-ke gcina lokho engqondweni lapho ufunda amaqiniso wokudla okunempilo.

Inkomishi eyodwa (uhhafu wamagremu) kabhali ongaphekiwe, ogoqiwe uqukethe izakhi zomzimba ezilandelayo (6):

• Amakholori: 354
• AmaCarbs: 73.5 amagremu
• Umucu: 17.3 amagremu
• Amaprotheni: 12.5 amagremu
• Amafutha: 2.3 amagremu
• Thiamine: Ama-43% we-Reference Daily Intake (i-RDI)
• I-Riboflavin: U-17% we-RDI
• I-Niacin: U-23% we-RDI
• Uvithamini B6: U-16% we-RDI
• Umlingiswa: 5% we-RDI
• Insimbi: 20% we-RDI
• Magnesium: U-33% we-RDI
• I-Phosphorus: Ama-26% we-RDI
• Potassium: U-13% we-RDI
• Izinki: U-18% we-RDI
• Yethusi: Ama-25% we-RDI
• I-Manganese: I-97% ye-RDI
• Selenium: Ama-54% we-RDI

Uhlobo oluyinhloko lwefayibha kubhali yi-beta-glucan, intambo encibilikayo eyakha ijeli uma ihlanganiswa noketshezi. I-beta-glucan, nayo etholakala kuma-oats, ingasiza ekwehliseni i-cholesterol futhi ithuthukise ukulawula ushukela wegazi ().

Ngokwengeziwe, ibhali liqukethe ama-antioxidants anjengevithamini E, i-beta-carotene, i-lutein ne-zeaxanthin, okusiza ukuvikela nokulungisa ukulimala kwamangqamuzana okubangelwa yingcindezi ye-oxidative ().

Ibhali liqukethe amavithamini amaningi, amaminerali kanye nama-antioxidants. Ngaphezu kwalokho, kungumthombo omuhle we-beta-glucan, i-fiber engasiza ukwehlisa i-cholesterol noshukela wegazi.

Kwangathi Ungazuza Ukulawulwa Koshukela Wegazi

Ibhali lingasiza ukwehlisa ushukela wegazi kanye namazinga e-insulin, okunganciphisa ubungozi besifo sikashukela.

Ibhali le-okusanhlamvu lonke liwumthombo omuhle we-fiber, kufaka phakathi i-fiber-glucan encibilikayo encibilikisa ukumuncwa kukashukela ngokubopha nayo endaweni yakho yokugaya ukudla).

Kokunye ukuhlola kwabesifazane abayi-10 abakhuluphele ngokweqile abadle ibhali noma i-oats kanye ne-glucose, womabili ama-oats nebhali anciphise amazinga kashukela egazi ne-insulin. Kodwa-ke, ibhali lalisebenza kahle kakhulu, lehlisa amazinga ngo-59-65%, uma kuqhathaniswa nama-29-36% ane-oats ().

Olunye ucwaningo emadodeni ayi-10 aphilile luthole ukuthi labo abadle ibhali ngesidlo sakusihlwa baba nokuzwela okungcono kwe-insulin okungama-30% ngemuva kwesidlo sasekuseni ekuseni ngakusasa, uma kuqhathaniswa nabesilisa abadle isinkwa sikakolweni esicwengisisiwe ngesidlo sakusihlwa ().

Ngokwengeziwe, ukubuyekezwa kwezifundo zesayensi ezingama-232 kuxhumanise ukusetshenziswa okusanhlamvu okusanhlamvu okusanhlamvu okuphelele - kubandakanya okusanhlamvu okuqukethe ibhali - engcupheni ephansi yesifo sikashukela ().

Ucwaningo olwenziwe kwabesifazane abakhuluphele abayi-17 abanengozi eyengeziwe yokumelana ne-insulin lubonise ukuthi okusanhlamvu kwasekuseni okuqukethe amagremu ayi-10 we-beta-glucan kusuka kubhali kwehle kakhulu amazinga kashukela esegazini lokudla ngemuva kokuqhathaniswa nezinye izinhlobo zokusanhlamvu ().

Ngaphezu kwalokho, ibhali linenkomba ephansi ye-glycemic (GI) - isilinganiso sokuthi ukudla kukhuphula masinyane kanjani ushukela wegazi. Eqinisweni, amaphuzu ebhali angama-28 aphansi kunawo wonke okusanhlamvu ().

Ucwaningo lukhombisile ukuthi ukudla ibhali kungehlisa ushukela wegazi kanye namazinga e-insulin. Ngokwengeziwe, inenkomba ephansi ye-glycemic, okwenza kube ukukhetha okuhlakaniphile kubantu abanoshukela wegazi ophakeme.

Kwangathi Kungathuthukisa Ukugaya

Inkomishi eyodwa (uhhafu wamagremu) yamaphakethe ebhali aphekiwe angaphekiwe ama-17.3 amagremu wefayibha, noma ama-69% no-46% we-RDI yabesifazane nabesilisa ngokulandelana (6).

I-fiber yokudla ikhulisa ubukhulu besitokisi sakho, okwenza kube lula ukudlula kumgudu wakho wokugaya ukudla ().

Ibhali lingasiza ekunciphiseni ukuqunjelwa. Kwesinye isifundo kubantu abayi-16 abanokuqunjelwa okungapheli, amagremu ayi-9 wesithako sebhali esihlumile nsuku zonke izinsuku eziyi-10 kulandelwa umthamo ophindwe kabili wezinsuku eziyi-10 kukhuphule imvamisa nomthamo wokunyakaza kwamathumbu ().

Ngokwengeziwe, ibhali likhonjisiwe ukuthuthukisa izimpawu zesifo sezilonda emathunjini, isifo sokuvuvukala kwamathumbu. Ocwaningweni lwezinyanga eziyisithupha, abantu abangama-21 abane-ulcerative colitis elinganiselwe bathola ukukhululeka lapho benikezwa u-20-30 amagremu wesithako sebhali esihlumekile ().

Ibhali lingaphinde likhuthaze ukukhula kwamagciwane amahle ngaphakathi kwendlela yakho yokugaya ukudla. I-Beta-glucan fiber ebhali ingasiza ukondla ama-bacteria anempilo, ikhuphule umsebenzi wabo we-probiotic (,).

Esifundweni samasonto amane kubantu abangama-28 abaphilile, amagremu angama-60 ebhali ngosuku enyusa uhlobo lwenzuzo lwama-bacterium esiswini esingasiza ekwehliseni ukuvuvukala futhi sithuthukise ibhalansi kashukela ().

Ibhali line-fiber eningi, edingekayo ekugayweni kahle komzimba. Ucwaningo lukhombisile ukuthi ukudla ibhali kunganciphisa ukuqunjelwa, kuthuthukise izimpawu zezimo ezithile zamathumbu futhi kukhulise inani lama-bacterium esiswini.

Ezinye Izinzuzo Zempilo Ezingaba khona

Ukudla ibhali nakho kungaba nezinye izinzuzo zezempilo.

Kwangathi Kungasiza Ukwehlisa Isisindo

Njengoba umzimba womuntu ungeke ukwazi ukugaya i-fiber, ukudla okune-fiber eningi kwengeza ivolumu ekudleni kwakho ngaphandle kwama-calories akhuphukayo. Lokhu kwenza ukudla okune-fiber ephezulu kube wusizo kubantu abazama ukwehlisa isisindo.

Ukubuyekezwa kwezifundo eziyi-10 kuzinhlamvu eziphelele kutholile ukuthi ngenkathi ezinye izinhlamvu, ezifana nebhali, i-rye ne-oats, zanda imizwa yokweneliseka ngemuva kokudla, ukolweni ogcwele okusanhlamvu nommbila akuzange ().

Ezifundweni ezimbili, abantu ababedla ibhali ngesidlo sasekuseni babhekana namazinga aphansi endlala emini futhi badla kancane ekudleni kwamuva, uma kuqhathaniswa nalabo abadla irayisi noma ukolweni ophelele (,).

Kwesinye isifundo, amagundane ondle uhlobo lwebhali oluphezulu kakhulu ku-beta-glucan fiber adle u-19% ngaphansi kwalabo abafakwe ibhali nge-beta-glucan encane. Ngaphezu kwalokho, izilwane ezidla ibhali le-beta-glucan eliphakeme lilahlekelwe isisindo ().

Enye yezindlela ibhali elingathinta ngayo indlala nokusutha ukwehla kwamazinga e-ghrelin, i-hormone ebhekele imizwa yendlala ().

Kwangathi Usize Ukwehlisa I-cholesterol

Ucwaningo oluningi lukhombisile ukuthi ukudla ibhali kungaba nemiphumela emihle ku-cholesterol.

Ukudla okune-fiber eningi encibilikayo - okuqukethe ibhali - kukhonjisiwe ukwehlisa inani eliphelele le-cholesterol ne-cholesterol “embi” ye-LDL ngo-5-10% ().

Esifundweni esisodwa samasonto amahlanu emadodeni ayi-18 ane-cholesterol ephezulu, ukudla ukudla okunama-kilojoule angama-20% aqhamuka kubhali kwehlise inani eliphelele le-cholesterol ngama-20%, kunciphise i-cholesterol “embi” ye-LDL ngama-24% futhi yenyusa “okuhle” i-cholesterol ye-HDL ngo-18% ().

Kwesinye isifundo emadodeni angama-44 ane-cholesterol ephezulu, ukudla inhlanganisela yelayisi nebhali elenhliwe kunciphise i-cholesterol “embi” ye-LDL futhi yehlisa namafutha esiswini, uma kuqhathaniswa neqembu elilawulayo elidla irayisi kuphela ().

Ibhali lingahle libe nezinye izinzuzo zezempilo, kufaka phakathi ukwehla kwesisindo nokwenza ngcono amazinga e-cholesterol.

Izingozi Ezingaba Khona

Izinhlamvu eziphelele ngokuvamile ziyisengezo esihle ekudleni kwanoma ngubani. Kodwa-ke, abanye abantu bangafuna ukugwema ibhali.

Okokuqala, uhlamvu oluphelele okuthi, njengokolweni nerye, luqukethe i-gluten. Ngakho-ke, akuyona inketho efanelekile kunoma ngubani onesifo se-celiac noma okunye ukungabekezelelani kukolweni.

Ngaphezu kwalokho, ibhali liqukethe ama-carbohydrate anezintambo ezimfushane abizwa ngokuthi ama-fructans, awuhlobo lwefayibha olubilayo. AmaFructans angadala igesi nokuqunjelwa kubantu abane-irritable bowel syndrome (IBS) noma ezinye izifo zokugaya ukudla ().

Ngakho-ke, uma une-IBS noma umgudu wokugaya ukudla obucayi, ungahle uthande ukugwema ibhali.

Okokugcina, njengoba ibhali linethonya elinamandla emazingeni kashukela egazi, ungahle uthande ukuqaphela ngenkathi udla uma unesifo sikashukela futhi uthatha noma yimiphi imithi yokwehlisa ushukela egazini noma i-insulin ().

Izinhlamvu eziphelele, ezifana nebhali, ziyizengezo ezinempilo ekudleni okuningi. Kodwa-ke, abantu abanesifo se-celiac noma okunye ukungabekezelelani kukolweni kufanele bayeke ibhali.Labo abathatha imishanguzo yokwehlisa ushukela egazini kufanele basebenzise ukuqaphela.

Ungayengeza Kanjani Ekudleni Kwakho

Yize ibhali lenza kuphela u-0.36% wamabele okusanhlamvu asetshenziswe e-US, kulula ukungeza ekudleni kwakho ().

Ibhali liza ngezindlela ezahlukahlukene:

• Ibhali elihudulisiwe: Le yinguqulo yebhali egcwele okususwe kuphela umgogodla ongaphandle, ongadleki. I-chewier futhi ithatha isikhathi eside ukupheka, uma iqhathaniswa nezinye izinhlobo zebhali.
• Ibhali lePearl: Lolu hlobo lwebhali luye lwashiswa kancane futhi kwasuswa umzimba waso nokhula. Ibhali lePearl lipheka ngokushesha okukhulu kunebhali elimboziwe kepha linomsoco omncane.
• Ama-flakes ebhali: Ama-flakes ebhali athambile futhi asikiwe, afana nama-oats ahlanganisiwe. Bapheka ngokushesha kepha banomsoco ophansi kunebhali elihuqiwe.
• Ibhali ligaya: Amabhali akhiwa ngebhali elethosiwe laqhekeka. Ziyahlukahluka kokuqukethwe komsoco ngokuya ngomthombo wazo (ibhali eligwaziwe noma eligayiwe).

Ungasebenzisa i-hulled barley esikhundleni sezinye izinhlamvu ezigcwele, njengelayisi, i-quinoa, i-oats noma i-buckwheat.

Ukupheka ibhali, hlambulula okusanhlamvu ngaphansi kwamanzi abandayo abandayo, ususe noma yiziphi izigaxa. Ngemuva kwalokho, yipheke usebenzisa isilinganiso se-1: 3 sebhali namanzi - ngokwesibonelo, izinkomishi zebhali eziyi-0.5, sebenzisa izinkomishi zamanzi eziyi-1.5.

Ibhali elenziwe ngoparele lipheka cishe ihora, kuyilapho ibhali elihuqiwe lithatha cishe amahora angu-1.5 ukuba lithenda.

Nazi ezinye izindlela zokwengeza ibhali ekudleni kwakho:

• Zama ama-flakes ebhali njengephalishi lasekuseni esikhundleni se-oats.
• Yengeze kumasobho nesitshulu.
• Hlanganisa ufulawa webhali nefulawa kakolweni kuzimpahla ezibhakiwe.
• Yenza isaladi yokusanhlamvu ngebhali eliphekiwe, imifino nokugqoka.
• Yidle njengesitsha eseceleni esikhundleni selayisi noma i-quinoa.
• Zama ukuphuza amanzi ebhali.

Ibhali luhlamvu oluguquguqukayo olungashintshwa lungene kunoma yikuphi okunye okusanhlamvu okuphelele kumasaladi, izitsha eziseceleni, isobho kanye nesitshulu.

Okusemqoka

Ibhali line-fiber eningi, ikakhulukazi i-beta-glucan, enganciphisa amazinga e-cholesterol neshukela egazini. Kungasiza futhi ukwehla kwesisindo futhi kuthuthukise ukugaya.

Ibhali lonke, ibhali eligutshuliwe linomsoco kakhulu kunebhali elicwengiwe. Ingafakwa kunoma yikuphi okusanhlamvu okuphelele futhi ingezwe kalula ekudleni kwakho.