He aha ka ʻokoʻa ma waena o ka bale a me ka palaoa
ʻO ka palaoa a me ka bale ua mahi ʻia e nā kānaka no nā kaukani makahiki a ʻo ia kekahi o nā mea kanu mua i mālama ʻia.
I kēia lā, ʻelua kēia o nā mea kanu koʻikoʻi o ka honua i hoʻohana ʻia no ka hana ʻana i ka meaʻai a me ka mea inu, a me ka hānai holoholona.
Ua like paha lākou ma ka ʻili, akā loaʻa iā lākou nā ʻokoʻa koʻikoʻi e pili ana i ka hana ʻana a me ka hoʻohana ʻana, ka meaʻai a me nā hopena olakino.
Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā ʻokoʻa koʻikoʻi ma waena o nā kīʻaha ʻelua.
Moʻolelo a me nā hiʻohiʻona
ʻO ka palaoa a me ka bale i hānai mua ʻia ma ka Hikina Waena ma kahi o 10000 mau makahiki i hala aku nei a he ʻāpana koʻikoʻi ia o nā meaʻai kanaka a me nā holoholona mai ia manawa mai.
No ka ʻohana mauʻu lāua ʻelua (Poaceaee), ʻo ia hoʻi nā mea kanu ʻē aʻe, e like me ke kō a me ke kulina.
ʻO ka ʻōpala ka hua, a i ʻole ka caryopsis, o ka mauʻu. Loaʻa kēia mau hua ma ka "pepeiao" a i ʻole "poʻo", i hoʻonohonoho ʻia i nā lālani kū pololei, e like me ka pepeiao kulina.
Hana ʻia ka palaoa i ʻekolu papa.
ʻO ka ʻaoʻao germ i loko ka ʻano nui o ka meaʻai. Ma waho aʻe o kēia ʻo ka endosperm, aia ka nui o nā kaʻa a me nā protein e hāʻawi i ka ikehu i ka papa germ. Kapa ʻia ka papa waho he bran, waiwai i ka fiber, nā huaora B a me nā mea ʻala.
Mai ko lākou hānai mua ʻana, ua mahi ʻia nā cereals ʻelua i nā ʻano like ʻole a me nā subspecies
ʻO ka palaoa ka palaoa i mahi nui ʻia (Triticum estivum). ʻO nā ʻano ʻē aʻe, einkorn, emmer a me ka spelled.
ʻEkolu ʻano o ka bale maʻamau: ʻelua lālani, ʻeono lālani, a me ka hullless. ʻIke ʻia kēia mau ʻano ʻekolu ma ka inoa botanical ʻO Hordeum vulgare L
hōʻuluʻulu manaʻo
ʻO ka bale a me ka palaoa kekahi o nā mea kanu mua. No ka ʻohana mauʻu lāua ʻelua, a ʻo ka palaoa ka hua maoli o ka mauʻu, aia i loko o ka germ, kahi endosperm, a me kahi papa bran waho.
Lapaʻau a me ka hoʻohana
Ma mua o ka hoʻohana ʻia ʻana o ka palaoa, pono e ʻohi ʻia. ʻO ka wili e pili ana i ke kaʻina hana o ka haki ʻana i ka palaoa e hoʻokaʻawale i ka bran a me ka germ mai ka endosperm a me ka ʻoki ʻana i ka endosperm i palaoa maikaʻi.
Loaʻa i ka palaoa palaoa holoʻokoʻa nā ʻāpana a pau o ka palaoa, ka germ, endosperm a me ka bran, ʻoiai ʻo ka endosperm wale nō ka palaoa wili maʻamau.
Hoʻohana ʻia ka palaoa lepo no ka hana ʻana i ka berena, nā kuki, nā kuki, ka pasta, nā noodles, bulgur, couscous a me ka ʻaina kakahiaka.
Hiki ke fermented i ka palaoa no ka hana ʻana i nā biofuels, ka pia a me nā mea inu ʻona ʻē aʻe. Hoʻohana ʻia i nā mea liʻiliʻi no ka hānai holoholona.
ʻO Barley
ʻAʻole pono e ʻoki ʻia ka bale ma mua o ka hoʻohana ʻana, akā maʻa mau ʻia e hoʻoneʻe i ka papa o waho.
Hoʻokahi ka bale bale, no ka mea, paʻa mau ka bran, endosperm a me ka germ. No ka hoʻohana ʻana i ka meaʻai, ua momi pinepine ʻia ka bale. Hoʻopili kēia i ka wehe ʻana i ka hull a me ka bran, e waiho wale ana i ka germ a me nā papa endosperm
ʻOiai he kumu meaʻai koʻikoʻi ka bale ma nā wahi he nui o ka honua, ua hoʻololi nui ʻia e nā kīʻaha ʻē aʻe, e like me ka palaoa a me ka raiki i nā makahiki he 200 i hala.
I kēia lā, hoʻohana nui ʻia ka bale no meaʻai holoholona a i ʻole malt no ka hoʻohana ʻana i nā mea inu ʻona e like me. Eia nō naʻe, hoʻohana ʻia ka bale liʻiliʻi i mea ʻai no ke kanaka.
Hiki ke moʻa ʻia ka bale bale a me ka momi, e like me ka laiki, a hoʻohana pinepine ʻia i ka sopa a me ka ʻū. Loaʻa nō hoʻi ia mau mea i loko o ka ʻai ʻai kakahiaka, porridge a me nā meaʻai pēpē
Hiki ke hana ʻia ka bale i palaoa ma ka wili ʻana i ka palaoa momi. Hoʻohana pinepine ʻia ka palaoa me nā huahana palaoa ʻē aʻe e like me ka berena, nā noodles a me nā meaʻai i hoʻomoʻa ʻia e hoʻomaikaʻi i kā lākou ʻike meaʻai.
hōʻuluʻulu manaʻo
Hoʻopili ʻia ka palaoa i palaoa no laila hiki ke hoʻohana ʻia i loko o nā mea i kālua ʻia e like me ka berena. Hoʻohana nui ʻia ka bale ma ke ʻano he hānai holoholona a i ka hana ʻana i ka waiʻona, akā hiki ke kuke ʻia i ke ʻano like me ka laiki a i ʻole ka palaoa.
Ka hāʻawi ʻana i nā meaʻai
ʻOkoʻa ka ʻano meaʻai o ka bale a me ka palaoa ma muli o ka nui o ka hana ʻana i kēlā me kēia kīʻaha.
Loaʻa i ka palaoa palaoa ka mea endosperm wale nō, aʻo ka palaoa palaoa holoʻokoʻa aia nā ʻāpana āpau o ka palaoa.
ʻO ka bale i hoʻohana ʻia i ka kuke ʻana ma ke ʻano he hulled, me nā ʻāpana āpau o ka palaoa. Hiki ke hele mai ma ke ʻano o ka bale momi, kahi i wehe ʻia ai ka bran.
Macronutrients
Penei ka hoʻohālikelike ʻana o 3,5 auneke (100 grams) o ka palaoa palaoa holoʻokoʻa, ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ka bale hulled, a me ka bale momi.
| ʻO ka palaoa palaoa holoʻokoʻa | palaoa palaoa | Hulled barley | bale momi | |
|---|---|---|---|---|
| Kālepa | 340 | 361 | 354 | 352 |
| Kalepona | 72,0 grams | 72,5 grams | 73,4 grams | 77,7 grams |
| Pūmua | 13,2 grams | 12 grams | 12,5 grams | 9,9 grams |
| oil | 2,5 grams | 1,7 grams | 2,3 grams | 1,2 grams |
| puluniu | 10,7 grams | 2,4 grams | 17,3 grams | 15,6 grams |
ʻIke ʻia no nā calorie, carbohydrates, protein a me ka momona, ʻo ka palaoa a me ka bale ke ʻano like, ʻoiai ma hope o ka hana ʻana, e like me ka milling a hulling paha.
Eia nō naʻe, nalowale ka palaoa i ka nui o ka fiber i ka wā wili ʻana no ka mea ʻo ka hapa nui o ka fiber aia i loko o ka papa bran o ka palaoa. I ka palaoa palaoa holoʻokoʻa, hoʻokomo hou ʻia ka bran i ka huahana hope, e hoʻonui ana i ka ʻike o ka fiber.
Ma ka ʻaoʻao ʻē aʻe, he waiwai nui ka bale i ka fiber dietary, e hāʻawi ana i 60 a 70% o ka 25 grams i ʻōlelo ʻia e ka American Heart Association.
Ma muli o ka laha ʻana o ka bran ma loko o ka palaoa, ʻaʻole wale ka bran, ʻoiai ke wehe ʻia ka papa bran i ka bale momi, ke koe nei ka nui o ka fiber.
Nā Minelala
Penei ka hoʻohālikelike ʻana o 3,5 auneke (100 grams) o ka palaoa palaoa holoʻokoʻa, ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ka bale hulled, a me ka bale momi i loko o nā mea minerala:
| ʻO ka palaoa palaoa holoʻokoʻa | palaoa palaoa | Hulled barley | bale momi | |
|---|---|---|---|---|
| manganese | 177% o ka waiwai o kēlā me kēia lā (DV) | 34% o ka DV | 85% o ka DV | 58% o ka DV |
| keleawe | 46% o ka DV | 20% o ka DV | 55% o ka DV | 47% o ka DV |
| Zinc | 24% o ka DV | 8% o ka DV | 25% o ka DV | 19% o ka DV |
| Pākuʻi | 29% o ka DV | 8% o ka DV | 21% o ka DV | 18% o ka DV |
| ʻO ka hao | 20% o ka DV | 5% o ka DV | 20% o ka DV | 14% o ka DV |
| makanekiuma | 33% o ka DV | 6% o ka DV | 32% o ka DV | 19% o ka DV |
| Paila pāʻiko | 8% o ka DV | 2% o ka DV | 10% o ka DV | 6% o ka DV |
ʻO ka palaoa a me ka bale ka waiwai i nā minerala. Eia nō naʻe, lilo nā mea ʻelua i ka nui i ka wā o ka hoʻoili ʻana, ʻoi loa i ka wili ʻana i ka palaoa palaoa i hoʻomaʻemaʻe ʻia. Hoʻohui pinepine ʻia ka hao i ka palaoa palaoa i hoʻopaʻa ʻia e like me ka mea o ka hua palaoa holoʻokoʻa.
He waiwai nui ka palaoa, a he like ka nui o ka zinc, hao, magnesium a me ka potassium i ka palaoa a me ka bale hulled.
Eia nō naʻe, ʻoi aku ka maikaʻi o nā kumu o nā minerala āpau ma mua o ka palaoa palaoa i hoʻomaʻemaʻe ʻia.
nā wikamina
Penei ka hoʻohālikelike ʻana o 3,5 auneke (100 grams) o ka palaoa palaoa holoʻokoʻa, ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ka bale hulled, a me ka bale momi i loko o ka huaora:
| ʻO ka palaoa palaoa holoʻokoʻa | palaoa palaoa | Hulled barley | bale momi | |
|---|---|---|---|---|
| Thiamine | 42% o ka DV | 7% o ka DV | 54% o ka DV | 16% o ka DV |
| Niacin | 31% o ka DV | 6% o ka DV | 29% o ka DV | 29% o ka DV |
| Hua'ōlelo B6 | 24% o ka DV | 2% o ka DV | 19% o ka DV | 15% o ka DV |
| Hua'ōlelo B5 | 12% o ka DV | 9% o ka DV | 6% o ka DV | 6% o ka DV |
| Folate | 11% o ka DV | 8% o ka DV | 5% o ka DV | 6% o ka DV |
| Riboflavin | 13% o ka DV | 5% o ka DV | 22% o ka DV | 9% o ka DV |
| ʻO ka Vitamin E | 5% o ka DV | 3% o ka DV | 4% o ka DV | 0% o ka DV |
ʻOi aku ka waiwai o ka bale bale i ka thiamine a me ka riboflavin ma mua o ka palaoa. ʻO ka mea ʻē aʻe, ʻoi aku ka momona o ka palaoa i ka niacin, ka huaora B6, ka huaora B5 a me ka huaora E.
Eia naʻe, ʻo ka wili palaoa i loko o ka palaoa i hoʻomaʻemaʻe ʻia ka hopena i ka nui o nā lilo o nā huaora a pau, a ʻo ka bale bale momi ka hopena o ka nui o ka thiamine, riboflavin, a me ka huaora E. ʻO Thiamine a me riboflavin, a me nā huaora B ʻē aʻe, ua hoʻohui ʻia i ka palaoa i hoʻomaʻemaʻe ʻia. mahope o ka wili ana.
hōʻuluʻulu manaʻo
He waiwai nui ka palaoa a me ka bale. Akā, ʻo ka palaoa i hoʻoheheʻe ʻia i loko o ka palaoa i hoʻomaʻemaʻe ʻia, nalowale ka nui o ka fiber, nā minerala a me kekahi mau huaora. Nalo ho'i ka waiwai o ka bale momi. Hoʻohui ʻia nā huaora B i ka palaoa i hoʻomaʻemaʻe ʻia ma mua o ka hana ʻana.
Nā hopena olakino o ka palaoa a me ka bale
Hāʻawi ka Barley a me ka palaoa i kekahi mau hopena olakino maʻamau, a me kekahi mau ʻokoʻa koʻikoʻi, e like me ke ʻano o ka hopena i nā kūlana e like me ka maʻi celiac, ka maʻi ʻai palaoa, irritable bowel syndrome (IBS), a me ka metabolic syndrome.
ʻO ka maʻi Celiac a me ka non-celiac gluten sensitivity
ʻAʻole hiki i ka poʻe me kahi maʻi autoimmune i kapa ʻia ʻo ka gluten ke ʻae i nā protein i kapa ʻia ʻo gluten no ka mea e hōʻino lākou i ka ʻōpū o ka ʻōpū, hiki ke alakaʻi i ka bloating, ka hao hao, constipation, diarrhea, ke kaumaha a me ka ulu ʻana.
Eia kekahi, hiki i kekahi poʻe me ka maʻi celiac ke loaʻa i nā hōʻailona e like me ka bloating, gas, a me ka ʻeha i ka wā e ʻai ai i nā meaʻai me ka gluten.
Loaʻa i ka bale a me ka palaoa nā ʻano protein gluten. Aia ka palaoa i nā glutenins a me nā gliadins, aʻo ka bale ka hordeins
No laila, ʻo ka poʻe i ʻae ʻole i ka gluten e pale i ka palaoa a me ka bale.
ʻAleʻa palaoa
he pane kūʻokoʻa i nā protein like ʻole i ka palaoa, ʻo kekahi o ia mau mea i kaʻana like ʻia e ka bale.
ʻO nā hopena maʻi e pili ana i nā hōʻailona haʻahaʻa, e like me ka ʻulaʻula, ka ʻili, a me ka maʻi maʻi, a me nā hōʻailona koʻikoʻi, e like me ka hānō a me ka anaphylaxis.
ʻOiai kaʻana like lākou i nā proteins like, ʻaʻole maʻi ka nui o ka poʻe me ka maʻi ʻai palaoa i ka bale. ʻO ka ʻoiaʻiʻo, ʻano kakaikahi ka allergy baleka a liʻiliʻi i aʻo ʻia.
Eia nō naʻe, inā loaʻa iā ʻoe kahi maʻi maʻi palaoa, ʻoi aku ka maikaʻi e kamaʻilio me kāu mea mālama ola inā he hopohopo ʻoe e pili ana i nā hopena i ka bale.
Irritable bowel syndrome (IBS)
Aia i loko o ka bale a me ka palaoa nā ʻano kō i kapa ʻia ʻo fructans a me galactooligosaccharides (GOS)
ʻO Fructans nā kaulahao o nā kōpaʻa fructose pili i loaʻa mau i nā huaʻai a me nā mea kanu. ʻO GOS nā kaulahao o nā kō galactose.
ʻAʻohe o kēia mau kō i wāwahi ʻia i ka wā o ka ʻai ʻana, no laila neʻe lākou i ka ʻōpū nui kahi e hoʻomoʻa ai nā bacteria kūlohelohe iā lākou, e hana ana i ke kinoea.
No ka hapanui o nā kānaka, ʻaʻohe hopena maikaʻi ʻole kēia. Eia nō naʻe, hiki i ka poʻe maʻi ke loaʻa i ka bloating, ka ʻōpū o ka ʻōpū, ka ʻōpū, a me ka constipation.
No laila, inā loaʻa iā ʻoe nā hōʻailona o IBS, pono paha e kaupalena i ka nui o ka palaoa a me ka bale āu e ʻai ai.
Barley, cholesterol a me ke kō koko
ʻO kahi pōmaikaʻi nui o ka bale ma mua o ka palaoa ʻo ia ka nui o ka fiber.
ʻO kaʻoiaʻiʻo, aia ka bale ma kahi o 5-11% beta-glucan, ke hoʻohālikelike ʻia me ka palaoa, aia ma kahi o 1%. Hāʻawi ka paʻi pele i nā mea hou aku, ʻoiai ʻo ka beta-glucan ka mea nui i ka endosperm o ka palaoa.
Ua hōʻike ʻia ʻo Beta-glucan e kōkua i ka hoʻohaʻahaʻa i ka cholesterol a me ka hoʻomaikaʻi ʻana i ke kō koko.
No ka laʻana, ua ʻike ʻia kahi loiloi o 34 mau haʻawina ʻo ka hoʻokomo ʻana i ka liʻiliʻi o 4 grams o ka beta-glucan i kēlā me kēia lā me 30 a 80 grams o nā carbohydrates i hoʻemi nui i ke kō koko koko.
Hoʻohui hou, ʻike ʻia kahi loiloi o 58 mau haʻawina ʻo 3,5 grams o ka beta-glucan i kēlā me kēia lā i hōʻemi nui i ka LDL (kolesterol maikaʻi ʻole), i hoʻohālikelike ʻia i nā mana.
No laila, ʻoi aku ka maikaʻi o ke olakino o ka bale i ka hoʻohālikelike ʻia me ka palaoa.
hōʻuluʻulu manaʻo
ʻAʻole kūpono ka barley a me ka palaoa no ka poʻe maʻalahi i ka gluten. Hiki iā lākou ke hoʻopilikia i nā poʻe me IBS. Eia naʻe, hiki i nā poʻe he nui me ka maʻi ʻai palaoa ke ʻae i ka bale. Hiki i ka bale ke kōkua i ka hoʻonui ʻana i ka cholesterol a me ke kō koko.
ʻO ka laina lalo
a ʻo ka palaoa, ʻo ia nā mea ʻai nui o ka home no ka ʻohana mauʻu.
Hoʻopili ʻia ka palaoa i palaoa ma mua o ka hoʻohana ʻia ʻana i loko o nā meaʻai i kālua ʻia a me nā meaʻai ʻē aʻe, ʻoiai ʻo ka bale e hoʻopau nui ʻia ma ke ʻano he huaʻai piha a momi paha.
Loaʻa nā mea ʻelua i ka gluten, ʻaʻole kūpono ia no ka poʻe me ka maʻi celiac a i ʻole maʻi celiac.
ʻOiai he meaʻai nā kīʻaha ʻelua, ʻoi aku ka kiʻekiʻe o ka bale i ka fiber a me ka cholesterol-lowering beta-glucan a nalowale ka liʻiliʻi o nā meaʻai i ka wā e hana ai ma mua o ka palaoa. Eia nō naʻe, hoʻohui ʻia nā meaʻai koʻikoʻi i ka palaoa palaoa i kāwili ʻia ma mua o ka hoʻohana ʻana iā ia e hana i nā pasta, cereals a me nā berena.