Izinzuzo eziyi-16 zezeMpilo ezimangazayo zebhali lotshani

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh ngo-Agasti 12, 2020

Ibhali (Hordeum vulgare) luhlamvu oluthandwayo oluphelele oludliwa kakhulu emhlabeni jikelele. Isitshalo sesine esibaluleke kunazo zonke ngemuva kukakolweni, ummbila nelayisi [1] . Njengoba nje ibhali lidliwa kakhulu ngenxa yenani lalo eliphezulu lokudla okunempilo, amaqabunga amancane esitshalo sebhali, abizwa ngokuthi utshani webhali, abaluleke kakhulu futhi aziwa kakhulu njenge-superfood.

Utshani bebhali, obaziwa nangokuthi amahlamvu ebhali nemifino yebhali baziwa ngemiphumela yalo ezuzisayo yokukhuthaza impilo futhi uthathwa njengokuphela kohlaza emhlabeni olunikeza ukusekelwa kokudla okunomsoco kusukela ekuzalweni kuya ekugugeni [okubili] .



izinzuzo zezempilo zotshani bebhali

Izakhamzimba Ku-Barley Grass [3]

Utshani bebhali bunothe ngovithamini A, uvithamini B1, uvithamini C, uvithamini E, i-flavonoids, i-gamma-aminobutyric acid (i-GABA), i-superoxide dismutase (i-SOD), i-potassium, i-calcium, i-selenium, i-tryptophan, i-saponarin, i-lutonarin, i-chlorophyll, i-polyphenols, i-dietary i-fiber, i-polysaccharide, i-alkaloid ne-metallothioneins.

umshado wokufundwa kwesundu nezingane imigqa

Utshani bebhali buyatholakala ngesimo sejusi, impuphu, amaphilisi kanye nezinsumpa. Masifunde ukuze sazi izinzuzo zezempilo zotshani bebhali.



Izinzuzo Zezempilo Zebhali Lotshani

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1. Kwangathi ukuphatha ukukhuluphala

Ucwaningo lukhombisile umphumela wokulwa nokukhuluphala kwejusi yotshani webhali ngenxa yokuqukethwe kwayo okungaphezulu kokudla okungasiza ekuphatheni isisindo nasekukhuthazeni ukwehla kwesisindo. Ucwaningo lwesilwane lukhombisile ukuthi amagundane aphakelwa ukudla okunamafutha amaningi anikezwa ujusi webhali wotshani izinsuku ezingama-60, okwehlise inkomba yomzimba (BMI), isisindo somzimba nokusebenza okuthuthukile kwesibindi [4] . Kodwa-ke, kudingeka olunye ucwaningo kubantu ukukhombisa ukusebenza kahle kotshani webhali kusisindo somzimba.

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2. Ithuthukisa impilo yenhliziyo

Ucwaningo lukhombise ukuthi abantu abangama-36 abanesifo sikashukela sohlobo lwesibili abanikwa isicucu sebhali esincane samasonto amane behlise uketshezi kwe-cholesterol ye-LDL (embi), okuyisici esiyingozi enkulu yesifo senhliziyo esigulini sesifo sikashukela sohlobo 2 [5] .



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3. Yehlisa umfutho wegazi

Ukuba khona kwamavithamini abalulekile, amaminerali, i-tryptophan, i-saponarin, i-lutonarin, i-GABA namanye amakhemikhali abalulekile otshanini bebhali kuxhunywe ukulawula ukucindezelwa kwegazi nokusizwa ekugelezeni kwegazi okufanele, ngaleyo ndlela kuvimbele ubungozi bokuhluleka kwenhliziyo nokushaywa unhlangothi [6] .

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4. Kuvimbela isifo sikashukela

Ibhali liqukethe i-fiber yokudla, enganciphisa kakhulu amazinga okushukela egazini. I-Saponarin, i-flavonoid yotshani webhali nayo ikhonjisiwe ukuthi ilawula i-postprandial glucose glucose kwisifo sikashukela. Ukutholwa kuka-1.2 g webhali lotshani ngosuku kunganciphisa amazinga kashukela asezingeni lokuzila, i-hemoglobin ene-glycated, i-cholesterol embi ephansi futhi ikhuphule amazinga amahle e-cholesterol [7] .

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5. Kukhuthaza ukulala

Impuphu yotshani yebhali ene-tryptophan ephezulu, i-potassium, i-calcium nokuqukethwe kwe-GABA kungasiza ekukhuthazeni ukulala okuhle. Ukusetshenziswa kwansuku zonke kwebhali yotshani yebhali kungasiza ekuthuthukiseni ukulala [8] .

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6. Ithuthukisa impilo yesibindi

ISaponarin etholakala ngobuningi kutshani webhali ibonisa imiphumela evikela isibindi kanye ne-antioxidant, evikela isibindi futhi ivimbele ubungozi bokulimala kwesibindi [9] .

welapha kanjani amehlo owomile ngokwemvelo

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7. Wenza njenge-anti-depressant

Ukuba khona kwe-GABA otshanini bebhali kukhonjisiwe ukuthi kuyasebenza ekwehliseni izimpawu zokucindezeleka. Ngaphezu kwalokho, amavithamini namaminerali otshanini bebhali kungavimbela ukuphazamiseka kwengqondo okuhlobene nengcindezi [10] .

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8. Kuqinisa amasosha omzimba

Ukuba nokuzivikela okuqinile kungavikela izifo eziningi. Ukuba khona kukavithamini C emaqabungeni amancane ebhali kukhonjisiwe ukusiza ukulawula amasosha omzimba.

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9. Kuthuthukisa izinkinga zamathumbu

I-fiber yokudla emaqabungeni amancane ebhali ingavimbela ukuqunjelwa ngokwenza isitulo sithambe futhi kube lula ukudlula. Amaqabunga ebhali akhonjisiwe ukuthi alapha ngokuphumelelayo i-pancreatitis, i-ulcerative colitis kanye nokuphazamiseka kwendlela yamathumbu [ishumi nanye] , [12] .

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10. Ingaphatha umdlavuza

Amaqabunga amancane ebhali aqukethe amakhemikhali e-phytochemicals akhonjiswe ukuthi anomphumela wokulwa nesimila kumaseli womdlavuza webele ezilwaneni. Olunye ucwaningo lukhombisa umsebenzi we-anticancer wokukhishwa kwebhali eliluhlaza emigqeni ye-leukemia yabantu kanye ne-lymphoma cell lines. Kodwa-ke, olunye ucwaningo luyadingeka ukuxhasa lokhu okutholakele [13] , [14] .

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11. Kwehlisa ukuvuvukala

Izici ezilwa nokuvuvukala zotshani zebhali zingasiza ekwehliseni ukuvuvukala futhi zilaphe ukuphazamiseka kwendlela yamathumbu. Ukukhishwa kotshani kwebhali kukhonjisiwe ukwelapha i-rheumatoid arthritis ngenxa yokuba khona kwezakhi ze-antioxidant kanye ne-anti-inflammatory [ishumi nanhlanu] .

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12. Kwehlisa sifo

I-Gout yenzeka lapho amakristalu e-urate eqala ukwakha ejoyintini lakho, abangele ukuvuvukala nobuhlungu. Ukwakheka kwamakristalu e-urate kwenzeka uma unamazinga akhuphukile e-uric acid egazini lakho. Utshani bebhali bungasiza ukwehlisa amazinga e-uric acid egazini, ngaleyo ndlela kwehlise izimpawu zokugula [16] .

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13. Kwehlisa ukukhathala

Ukuzizwa ukhathele ngokweqile nokungabi namandla kungaphazamisa imisebenzi yakho ejwayelekile yansuku zonke. Utshani bebhali bune-flavonoid ephezulu, amavithamini namaminerali angasiza ukunciphisa ukukhathala [17] .

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14. Kuthuthukisa umsebenzi wokuqonda

Umsebenzi wokuqonda ubhekisisa amakhono engqondo asivumela ukuthi senze imisebenzi eminingi, njengokukhumbula, ukufunda, ukucabanga, ukuxazulula izinkinga nokwenza izinqumo. Ukuba khona kwe-potassium ne-GABA (gamma-aminobutyric acid) otshanini bebhali kukhonjisiwe ukuthuthukisa ukusebenza kwengqondo [18] .

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15. Kwehlisa i-atopic dermatitis

I-atopic dermatitis yisifo esingapheli sokuvuvukala kwesikhumba. Amaqabunga ebhali angasiza ekunciphiseni i-atopic dermatitis ngenxa yokuba khona kwe-superoxide dismutase (SOD) ne-GABA [19] .

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16. Ithuthukisa impilo yesikhumba

Utshani bebhali bungumthombo omuhle kavithamini E, i-antioxidant elwa ngempumelelo nemiphumela yomonakalo omkhulu wamahhala esikhunjeni sakho. Utshani bebhali buyasiza futhi ekuqedeni umzimba emzimbeni ekungcoleni okuyingozi, ngaleyo ndlela kuncishiswe izinduna nokuthuthukisa impilo yesikhumba [amashumi amabili] .

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Imiphumela emibi engaba khona yebhali lotshani

Abantu abanesifo se-celiac noma abazwela i-gluten kufanele bagweme ukudla imikhiqizo yotshani yebhali [amashumi amabili nanye] . Futhi, amavithamini namaminerali otshanini bebhali kungaphazamisa imithi ethile. Ngaphezu kwalokho, i-Food and Drug Administration (i-FDA) ayikaze ihlolisise ukuphepha kwezithako zotshani zebhali, ngakho-ke kungakuhle ukhulume nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokudla utshani bebhali.

Utshani obusanda kutsha bungase bungatholakali ezitolo ezinkulu, kodwa impuphu yebhali yotshani iyatholakala kabanzi. Isetshenziselwa ukwenza ijusi futhi ivame ukuhlanganiswa neminye imifino enamaqabunga njenge-wheatgrass, isipinashi kanye ne-kale ukwenza amajusi, ama-smoothies nokuqhaqhazela.

iresiphi yejusi eluhlaza yokwehlisa isisindo
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Ibhali le-Grass Grass

Utshani bebhali nejusi ye-basil citrus [22]

Izithako:

  • 6 kuya ku-10 amawolintshi
  • 2 idanyansi
  • 1 inkomishi yesipinashi
  • 1tbsp organic zebhali utshani powder
  • Amaqabunga ama-basil amabili kuya kwamane (uma uthanda)

Indlela:

Geza usike amawolintshi phakathi.

• Kujusi wezithelo ezisawolintshi, engeza amawolintshi ne-calamansi ukuze ukhiphe ujusi.

• Kwi-blender, thela ijusi nezinye izithako bese uyihlanganisa kuze kube yilapho ingxube ibushelelezi.

• Thela ingilazi futhi ujabulele isiphuzo sakho.

Umthombo wesithombe: Ebay

Imibuzo evame ukubuzwa

U. Ingabe utshani bebhali abubi?

TO. Cha, utshani bebhali yiqabunga elincane lesitshalo sebhali, esaziwa ukuthi sinezinzuzo eziningi zezempilo futhi siqukethe amavithamini ahlukahlukene, amaminerali, i-flavonoids nama-polyphenols.

ukuzivocavoca umzimba ngokukhulisa ukuphakama ngemuva kwama-20

U. Ngabe yini impuphu yebhali yotshani ilungele?

TO . Ibhali lotshani lebhali lingasiza ekwelapheni ukuqunjelwa, liqinise amasosha omzimba, lenyuse amandla futhi lithuthukise impilo yenhliziyo.

U. Ingabe utshani bebhali buphikisana nokuvuvukala?

A. Yebo, utshani bebhali buphikisana nokuvuvukala.