Na harese e U Loketse? Phepo e nepahetseng, Melemo le Mokhoa oa ho e pheha

Litaba

• Ea lijo-thollo tse phetseng hantle
• Mohloli o motle oa limatlafatsi
• E ka Rua Molemo ho Laola Tsoekere ea Mali
• E ka Ntlafatsa Ts'oaetso
• Melemo e meng e ka bang teng ea bophelo bo botle
• E ka Thusa Ho Theola Boima ba 'mele
• E kanna ea Thusa ho fokotsa Cholesterol
• Likotsi tse ka bang teng
• Mokhoa oa ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa

Harese ke lijo-thollo tse nang le botlolo bo hlabosang le tatso e bonolo ea linate.

Ke peo ea mofuta oa joang e melang maemong a leholimo a leholimo ho pholletsa le lefats'e mme ke e 'ngoe ea lithollo tsa pele tse kileng tsa lengoa ke lichaba tsa khale.

Ebile, bopaki ba baepolli ba lintho tsa khale bo fana ka maikutlo a hore harese e ne e lengoa naheng ea Egepeta ho feta lilemo tse 10,000 tse fetileng ().

Le hoja e mela hlaha libakeng tsa Asia bophirimela le leboea-bochabela ho Afrika, e lengoa haholo bakeng sa lijo tsa batho le tsa liphoofolo le ho sebelisoa tlhahisong ea biri le whisky.

Ka lithane tse limilione tse 144 tse hlahisitsoeng ka 2014, harese ke lijo-thollo tsa bone tse hlahisoang haholo lefatšeng ka bophara - kamora poone, raese le koro (2).

Sengoliloeng sena se bua ka melemo ea harese le bophelo ba ho e eketsa lijong tsa hau.

Ea lijo-thollo tse phetseng hantle

Harese e huliloeng e nkuoa e le lijo-thollo tse felletseng, hobane ke khetla ea ka ntle e ke keng ea jeoa e tlositsoeng nakong ea ts'ebetso.

Leha ho le joalo, harese e fumanehang haholo hangata ha se lijo-thollo tse felletseng hobane kalaka e nang le fiber e tlositsoe.

Le ha harese ea perela e ntse e le mohloli o motle oa limatlafatsi, harese e hulled ke khetho e nepahetseng.

Lijo tse nang le lithollo tse ngata li 'nile tsa amahanngoa le kotsi e tlase ea mafu a sa foleng.

Phuputsong e kholo ho batho ba fetang 360,000, ba nang le ts'ebeliso e phahameng ka ho fetesisa ea lithollo, joalo ka harese, ba na le kotsi e tlase ea lefu ea 17% ho lisosa tsohle, ho kenyeletsoa mofetše le lefu la tsoekere, ha li bapisoa le tse nang le lijo-thollo tse tlase ka ho fetesisa ( ).

Boithuto bo bong bo bontšitse hore ho ja lijo-thollo ho ka fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 le botenya ().

Melemo ea harese ea lijo-thollo e ka hlaha eseng feela ka fiber ea eona empa le li-phytonutrients tsa eona, e leng metsoako ea limela le litlamorao tse ntle ho bophelo bo botle ().

Ho ja lijo-thollo tse felletseng, joalo ka harese e huliloeng, ho 'nile ha amahanngoa le ho fokotseha ha kotsi ea mafu a sa foleng le lefu. Harese e huliloeng e na le fiber le lik'hemik'hale tse ling tsa limela tse molemo molemong oa bophelo bo botle.

Mohloli o motle oa limatlafatsi

Harese ke lijo-thollo tse felletseng tse nang le limatlafatsi. E habeli ka boholo ha e pheha, kahoo e boloke kelellong ea hau ha u bala lintlha tsa phepo.

Senoelo sa halofo ea ligrama tse 100 tsa harese e sa butsoang, e hulled e na le limatlafatsi tse latelang (6):

• Lik'halori: 354
• Li-carb: 73,5 dikgerama
• Faeba: 17.3 dikgerama
• Liprotheine: Ligrama tse 12,5
• Mafura: 2.3 dikgerama
• Thiamine: 43% ea Reference Daily Intake (RDI)
• Riboflavin: 17% ea RDI
• Niacin: 23% ea RDI
• Vithamine B6: 16% ea RDI
• Folate: 5% ea RDI
• Tšepe: 20% ea RDI
• Magnesium: 33% ea RDI
• Phosphorus: 26% ea RDI
• Potasiamo: 13% ea RDI
• Zinc: 18% ea RDI
• Koporo: 25% ea RDI
• Manganese: 97% ea RDI
• Selenium: 54% ea RDI

Mofuta o ka sehloohong oa fiber ka harese ke beta-glucan, fiber e qhibilihang e etsang gel ha e kopantsoe le mokelikeli. Beta-glucan, eo hape e fumanoang ka habore, e ka thusa ho theola k'holeseterole le ho ntlafatsa taolo ea tsoekere maling ().

Ho feta moo, harese e na le li-antioxidants tse kang vithamine E, beta-carotene, lutein le zeaxanthin, tse thusang ho itšireletsa le ho lokisa tšenyo ea lisele e bakoang ke khatello ea mali ().

Harese e na le livithamini, liminerale le li-antioxidants tse ngata tsa bohlokoa. Ho feta moo, ke mohloli o motle oa beta-glucan, fiber e ka thusang ho theola k'holeseterole le tsoekere maling.

E ka Rua Molemo ho Laola Tsoekere ea Mali

Harese e ka thusa ho fokotsa tsoekere maling le insulin, e leng ho ka fokotsang kotsi ea lefu la tsoekere.

Harese ea lijo-thollo kaofela ke mohloli o motle oa fiber, ho kenyeletsoa fiber e qhibilihang, beta-glucan, e liehisang ho monya tsoekere ka ho e tlamella tšilong ea hau ea lijo ().

Phuputsong e 'ngoe ho basali ba 10 ba nonneng haholo ba neng ba ja harese kapa habore hammoho le tsoekere, habore le harese li ile tsa fokotsa tsoekere ea mali le insulin. Leha ho le joalo, harese e ne e sebetsa hantle haholo, e fokotsa maemo ka 59-65%, ha e bapisoa le 29-36% ka oats ().

Phuputso e 'ngoe ho banna ba 10 ba phetseng hantle e fumane hore ba jang harese le lijo tsa mantsiboea ba ne ba na le ts'oaetso e ntle ea insulin ka 30% kamora lijo tsa hoseng hoseng ho latelang, ha ba bapisoa le banna ba jeleng bohobe bo ntlafalitsoeng ba koro le lijo tsa mantsiboea ().

Ntle le moo, tlhahlobo ea lithuto tse 232 tsa mahlale e hokahantse ts'ebeliso ea lijo-thollo tsa lijo-thollo tsa lijo-thollo - ho kenyeletsoa le lijo-thollo tse nang le harese - le kotsi e tlase ea lefu la tsoekere ().

Phuputso e entsoeng ho basali ba batenya ba 17 ba nang le monyetla o moholo oa ho hanyetsoa ke insulin e bontšitse hore lijo-thollo tsa hoseng tse nang le ligrama tse 10 tsa beta-glucan tse tsoang harese li fokotsehile haholo kamora 'lijo tsa kamora' lijo ha li bapisoa le mefuta e meng ea lijo-thollo ().

Ho feta moo, harese e na le letšoao le tlase la glycemic (GI) - tekanyo ea hore na lijo li nyolla tsoekere maling kapele hakae. Ebile, lintlha tsa harese tse 28 ke tse tlase ho feta lithollo tsohle ().

Boithuto bo bontšitse hore ho ja harese ho ka theola tsoekere maling le insulin. Ntle le moo, e na le index ea glycemic e tlase, e e etsang khetho e bohlale ho batho ba nang le tsoekere e phahameng maling.

E ka Ntlafatsa Ts'oaetso

Senoelo sa halofo (ligrama tse 100) sa lipakete tsa harese tse sa phehoang tse hahiloeng tse 17.3 dikgerama tsa fiber, kapa 69% le 46% ea RDI bakeng sa basali le banna ka ho latellana (6).

Lisebelisoa tsa lijo li eketsa boholo ba setulo sa hau, ho etsa hore ho be bonolo ho feta tseleng ea hau ea lijo ().

Harese e ka thusa ho kokobetsa ho patoa. Phuputsong e le 'ngoe ho batho ba 16 ba nang le ho sokela ho sa foleng, ligrama tse 9 tsa setlolo se hlahisitsoeng sa harese letsatsi le leng le le leng bakeng sa matsatsi a 10 se lateloang ke tekanyetso e imenneng habeli bakeng sa matsatsi a 10 e ekelitse makhetlo le bophahamo ba mantle a' mele ().

Ho phaella moo, harese e bontšitsoe ho ntlafatsa matšoao a ulcerative colitis, lefu la ho ruruha ha mala. Phuputsong ea likhoeli tse tšeletseng, batho ba 21 ba nang le ulcerative colitis e itekanetseng ba bile le phomolo ha ba fuoa ligrama tse 20 ho isa ho tse tharo tsa tlatsetso ea harese ().

Harese e kanna ea khothaletsa kholo ea libaktheria tse ntle kahare ho tšilo ea lijo. Beta-glucan fiber ka harese e ka thusa ho fepa libaktheria tse phetseng hantle, ho eketsa ts'ebetso ea bona ea li-probiotic (,).

Phuputsong ea libeke tse 'ne ho batho ba 28 ba phetseng hantle, ligrama tsa 60 tsa harese ka letsatsi li ekelitse mofuta o molemo oa libaktheria ka maleng tse ka thusang ho fokotsa ho ruruha le ho ntlafatsa tsoekere ea mali ().

Harese e na le fiber e ngata, e hlokahalang molemong oa tšilo ea lijo. Boithuto bo bontšitse hore ho ja harese ho ka fokotsa ho sokela, ho ntlafatsa matšoao a maemo a itseng a mala le ho eketsa palo ea libaktheria tse molemo tsa mala.

Melemo e meng e ka bang teng ea bophelo bo botle

Ho ja harese ho ka ba le melemo e meng ea bophelo bo botle.

E ka Thusa Ho Theola Boima ba 'mele

Kaha 'mele oa motho o sitoa ho sila fiber, lijo tse nang le fiber e ngata li eketsa molumo lijong tsa hau ntle le likhalori tse eketsehang. Sena se etsa hore lijo tse nang le fiber e ngata li be molemo ho batho ba lekang ho theola boima ba 'mele.

Tlhahlobo ea lithuto tse 10 tsa lithollo tse felletseng e fumane hore ha lithollo tse ling, joalo ka harese, rye le oats, maikutlo a eketsehileng a ho khotsofala kamora ho ja, koro ea mabele le poone ha ea ka ea ().

Lithutong tse peli, batho ba neng ba ja harese lijong tsa hoseng ba ile ba ba le tlala e tlase nakong ea lijo tsa mots'eare mme ba ja hanyane lijong tsa morao, ha ba bapisoa le ba jeleng raese kapa koro e felletseng (,).

Phuputsong e 'ngoe, likhoto li fepa mofuta oa harese haholo-holo o nang le fiber ea beta-glucan e jele 19% ka tlase ho tse fepetsoeng ka hare le beta-glucan e nyane. Ho feta moo, liphoofolo tse jang harese e phahameng ea beta-glucan li theotse boima ba 'mele ().

E 'ngoe ea litsela tseo harese e ka amang tlala le ho khora ke ka ho fokotsa maemo a ghrelin, hormone e ikarabellang bakeng sa maikutlo a tlala ().

E kanna ea Thusa ho fokotsa Cholesterol

Liphuputso tse 'maloa li bontšitse hore ho ja harese ho ka ba le litlamorao tse ntle ho cholesterol.

Lijo tse nang le fiber e ngata e qhibilihang - eo harese e nang le eona - e bonts'itsoe e theola k'holeseterole e felletseng le "cholesterol" e "mpe" ka 5-10% ().

Phuputsong e le 'ngoe ea libeke tse hlano ho banna ba 18 ba nang le k'holeseterole e phahameng, ho ja lijo tse nang le lik'halori tse 20% tse tsoang ho harese ho theotse k'holeseterole e felletseng ka 20%, ho fokolitse "cholesterol" e mpe "LDL" ka 24% le ho eketsa "cholesterol" e ntle ea HDL ka 18% ().

Phuputsong e 'ngoe ho banna ba 44 ba nang le k'holeseterole e phahameng, ho ja motsoako oa raese le harese e khubelu ho fokolitse "cholesterol" e "mpe" le ho fokotsa mafura a mpeng, ha ho bapisoa le sehlopha se laolang se jang raese feela ().

Harese e ka ba le melemo e meng bakeng sa bophelo bo botle, ho kenyelletsa ho theola boima ba 'mele le ntlafatso ea li-cholesterol.

Likotsi tse ka bang teng

Lihlahisoa tsohle ka kakaretso ke tlatsetso e ntle lijong tsa mang kapa mang. Leha ho le joalo, batho ba bang ba ka batla ho qoba harese.

Pele, ke lijo-thollo tse felletseng tseo, joalo ka koro le rye, li nang le gluten. Ka hona, ha se khetho e nepahetseng bakeng sa mang kapa mang ea nang le lefu lena la celiac kapa mamello e meng ho koro.

Ho feta moo, harese e na le lik'habohaedreite tse nang le liketane tse khuts'oane tse bitsoang fructans, e leng mofuta oa fiber e belang. Fructans e ka baka khase le ho thunya ho batho ba nang le lefu la bowel syndrome (IBS) kapa mathata a mang a silang lijo ().

Ka hona, haeba u na le IBS kapa tšebetso ea tšilo ea lijo, u ka 'na ua batla ho qoba harese.

Qetellong, kaha harese e na le tšusumetso e matla maemong a tsoekere maling, o kanna oa batla ho ba hlokolosi ha o e ja haeba o na le lefu la tsoekere mme o ntse o noa meriana e theolang tsoekere maling kapa insulin ().

Lithollo tsohle, joalo ka harese, ke litlatsetso tse phetseng hantle lijong tse ngata. Leha ho le joalo, batho ba nang le lefu lena le leng kapa ho se mamellane ha koro ba lokela ho qoba harese. Ba sebelisang meriana e theolang tsoekere maling ba lokela ho ba hlokolosi.

Mokhoa oa ho e eketsa lijong tsa hau

Le ha harese e le feela 0.36% ea lithollo tse jeoang naheng ea Amerika, ho bonolo ho e eketsa lijong tsa hau ().

Harese e tla ka mefuta e fapaneng:

• Harese e huliloeng: Ena ke mofuta oa lijo-thollo oa harese o ntšitsoeng feela ka ntle, 'mele o sa jeoeng. Ke chewier ebile e nka nako e teletsana ho e pheha, ha e bapisoa le mefuta e meng ea harese.
• Perela harese: Mofuta oa harese o 'nile oa chesoa ka karolo e itseng' me 'mele oa oona le matlapi a tsona tsa tlosoa. Perela ea harese e pheha ka potlako ho feta harese e hulled empa e na le limatlafatsi tse fokolang.
• Lipalesa tsa harese: Li-flakes tsa harese li batalalitsoe ebe lia tšeloa, joalo ka li-oats tse phuthetsoeng. Ba pheha kapele empa ba na le limatlafatsi tse fokolang ho feta harese e huliloeng.
• Harese e qhekelloa: Lijo tsa harese li entsoe ka harese e halikiloeng le e petsohileng. Li fapana ka limatlafatsi ho latela mohloli oa tsona (harese e huliloeng kapa e katiloeng ka perela).

U ka sebelisa harese e hulledeng bakeng sa lijo-thollo tse ling kaofela, joalo ka raese, quinoa, oats kapa buckwheat.

Ho pheha harese, hlatsoa lithollo ka tlasa metsi a batang, u tlose likoti. Ebe u e pheha u sebelisa karolelano ea 1: 3 ea harese le metsi - ka mohlala, bakeng sa linoelo tsa 0.5 tsa harese, sebelisa linoelo tse 1,5 tsa metsi.

Harese e phehiloeng e phehiloe ka nako e ka etsang hora, ha harese e hulledileng e nka lihora tse ka bang 1.5 hore e be bonolo.

Mona ke litsela tse ling tsa ho kenya harese lijong tsa hau:

• Leka li-flakes tsa harese joalo ka motoho oa hoseng ho fapana le habore.
• E kenye ho sopho le sechu.
• Kopanya phofo ea harese le phofo ea koro ka thepa e besitsoeng.
• Etsa salate ea lijo-thollo ka harese e phehiloeng, meroho le moaparo.
• E je joalo ka sejana se lehlakoreng ho fapana le raese kapa quinoa.
• Leka ho noa metsi a harese.

Harese ke lijo-thollo tse tenyetsehang tse ka nkeloang sebaka sa lijo-thollo tse ling ka har'a lisalate, lijana tse lehlakoreng, sopho le sechu.

Ntlha ea Bohlokoa

Harese e na le fiber e ngata, haholo-holo beta-glucan, e ka fokotsang li-cholesterol le tsoekere maling. E kanna ea thusa ho theola boima ba 'mele le ho ntlafatsa tšilo ea lijo.

Thollo e 'ngoe le e' ngoe e huliloeng e na le phepo e ntle ho feta harese e ntlafalitsoeng. E ka nkeloa sebaka ke lijo-thollo life kapa life 'me ea eketsoa habonolo lijong tsa hau.