Harese ke lijo-thollo tse ka jeoang li le bang kapa tse kenngoa lijong tse ngata. E sebelisitsoe haholo-holo lefapheng la malting le bakeng sa lijo tsa liphoofolo, harese e ne e sa sebelisoa nakong e fetileng joaloka mohloli oa lijo bathong. Leha ho le joalo, ka lebaka la melemo ea eona e ntle, harese e kenyelletsoa haholoanyane ho ja lijo tse leka-lekaneng. Liphuputso li bontšitse liphello tse ngata tsa bophelo bo botle ba ho kenyeletsa harese lijong tsa hau, tse kang ntlafatso ea bophelo bo botle ba 'mele, le ho thusa ho ntlafatsa mahlaseli a mali a diabetics le bophelo ba pelo.
Liphuputso tsa morao tjena li bontšitse hore harese e ka ba molemo ho boloka likhahla tsa k'holeseterole.
Na harese e Sebetsa?
Le hoja harese e na le livithamine le li-antioxidants, e boetse e na le fiber ea bohlokoa e nang le mocheso e bitsoang beta-glucan. Lisebelisoa tsena tse nang le li-fiber tse nang le pelo ea ho fokotsa likarolo tsa k'holeseterole hape li fumanoa le lihlahisoa tse ling tse kang li-oats. Ho nahanoa hore beta-glucan e fokotsa ho noa ha k'holeseterole le mafura ka mali.
Liphuputso tsa ho hlahloba harese le fiber e nang le pelo e ntle, beta-glucan, li bontša hore ho noa li-grama tse 3 ho isa ho tse 10 tsa beta-glucan letsatsi le leng le le leng ho ka thusa ho fokotsa k'holeseterole eohle ho tloha kae kapa kae ho tloha ho 14 ho isa ho 20%. Ho phaella moo, li - cholesterol tsa LDL li theoleloa ke lipakeng tsa 3 le 24% liphuputsong tsena le triglycerides li theoleloa ke kae kapa kae pakeng tsa 6 le 16%. HDL , ka lehlakoreng le leng, ha ea ka ea ameha haholo ke ho kenngoa ha harese lithutong tse ngata.
Matla a ho theola harese ea lipalesa a ile a eketseha ka lebaka la tšebeliso e phahameng ea harese.
Leha ho le joalo, ho eketseha ha lisebelisuoa tse ntseng li eketseha ho boetse ho entse hore batho ba bang lithutong tsena ba utloe litla-morao tse sa thabiseng, tse kang ho senya, ho theola maikutlo, bothata ba mpa, le ho ikutloa ka botlalo nako le ka mor'a lijo.
Ke habohlokoa ho hlokomela hore ho na le lithuto tse ling tseo barupeluoa ba neng ba sa bone phapang e nang le kananelo ea li-cholesterol ha harese e ne e chesoa e le karolo ea lijo tsa bona.
Liphuputso tsena li ile tsa hlahloba batho ba jang kae kapa kae ho tloha ho 2 ho isa ho 10 dikgerama tsa beta-glucan ho tloha harese letsatsi le leng le le leng.
Nka Etsa Nako E kae?
Ho ea ka lipatlisiso tse fumanehang le FDA, u tla hloka ho ja bonyane ligrama tse 3 tsa beta-glucan ho bona liphello tsa ho theola k'holeseterole ea harese. Ho hakanngoa hore hoo e batlang e le senoelo se seng sa harese e phehiloeng e lekana le ligrama tse 2,5 tsa fiber ea beta-glucan, athe senoelo se seng sa halofo sa harese sa harese se lekana le ligrama tse peli tsa beta-glucan. Seo se bolela ho bona liphetho tse fumanehang ho tse ling tsa lithuto tsena, ho tla hlokahala hore u je bonyane ka senoelo sa harese e phehiloeng ka letsatsi, kapa sebelisa senoelo sa harese ea harese lijong tse ling tseo u li lokisetsang. Kamehla hlahloba mangolo a hau a lijo haeba u belaella ka beta-glucan content.
Ho na le litsela tse ngata tseo u ka kenyelletsang harese ka ho ja lijo tsa k'holeseterole. Harese e ka sebelisoa e le lijo-thollo tse futhumetseng, tsa lijo tsa hoseng, tse kenyelletsoeng ka salate ea hau le lijana tsa eona, kapa ho kenyelletsoa ho li-entrees tsa hau.
The Bottom Line
Barley e bonahala e le sesebelisoa se nang le pelo se ka kenngoa lijong tsa hau haeba u batla ho thusa ho laola likarolo tsa k'holeseterole. Tsamaiso ea Ts'ebeliso ea Lithethefatsi le lithethefatsi e boetse e hlokometse phaello ea pelo ea harese ka ho lumella hore bophelo bo botle bo behe liphutheloana tsa eona, ho bolela hore fiber e senyehileng e nang le lijo e ka thusa ho fokotsa kotsi ea lefu la pelo.
Boholo ba lipatlisiso tsa ho hlahloba phello ea harese lihlopheng tsa k'holeseterole li ile tsa hlahloba batho ba seng ba ntse ba e-na le li-cholesetero tse phahameng ka mokhoa o itekanetseng, kahoo ha ho tsejoe hore na likhahla tsa k'holeseterole li ka fokotsa ho feta ho batho bao likarolo tsa bona tsa k'holeseterole li leng ka har'a bophelo bo botle. Leha ho le joalo, li-vithamine le fiber tse nang le mocheso o nang le fiber e nang le pelo e ka ba molemo ho feta leha e le efe lijo tse phetseng hantle. Leha ho le joalo, haeba u e-na le maemo a itseng a bophelo, a kang lefu la sefuba le halefisang kapa lefu la leliac, ho ja harese ho ka mpefatsa maemo ana, kahoo u botse ngaka ea hau mabapi le mekhoa e meng ea phekolo haeba u batla ho kenyeletsa mafura a bophelo bo botle.
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