Ndeupi musiyano uripo pakati pebhari negorosi
Zviyo nebhari dzakarimwa nevanhu kwezviuru zvemakore uye dzaive imwe yemiti yekutanga kuchengetwa.
Nhasi, izvi ndizvo zviviri zvezvirimwa zvinotungamira pasi rose zvinoshandiswa pakugadzira chikafu nechinwiwa, pamwe nekudya kwemhuka.
Vanogona kunge vakafanana zvakanyanya pamusoro, asi vane misiyano yakakosha maererano nekugadzirisa uye kushandiswa, hutano uye hutano mhedzisiro.
Ichi chinyorwa chinokuudza zvese zvaunoda kuziva nezvemisiyano yakakosha pakati pezviyo zviviri.
Nhoroondo uye maitiro
Gorosi nebhari zvakatanga kuchengetwa kuMiddle East makore angangoita 10000 apfuura uye anga ari chikamu chakakosha chekudya kwevanhu nemhuka kubva ipapo.
Vose ndevemhuri yehuswa (Poaceaee), iyo inosanganisira zvimwe zvirimwa, zvakaita senzimbe nechibage.
Aya marapirwo ekuedza akabatsira kuderedza cholesterol kwemwedzi mitanhatu kusvika pagore
Zviyo zvibereko, kana kuti caryopsis, yeuswa. Michero iyi inowanikwa pa "nzeve" kana "musoro", yakarongwa mumitsara yakatwasuka, yakafanana nenzeve yechibage.
Mbeu inoumbwa nemitsara mitatu.
Inner germ layer ndiyo inovaka muviri-dense core. Kunze kweizvi ndiyo endosperm, iyo ine kunyanya makabhohaidhiretsi uye mapuroteni ayo anopa simba kune germ layer. Iyo yekunze layer inonzi bran, yakapfuma mufiber, B mavhitaminzi uye trace elements.
Kubva pakuchengetwa kwavo kwekutanga, zviyo zvese zvakarimwa mumhando dzakasiyana siyana uye subspecies
Mhando yegorosi inorimwa zvakanyanya igorosi rechingwa (Hordeum vulgare) Mamwe marudzi anosanganisira, einkorn, emmer uye spelled.
Kune marudzi matatu akajairika ebhari: maviri-mutsara, matanhatu-mutsara, uye hullless. Mhando nhatu idzi dzinozivikanwa nezita re botanical Bardeum vulgare L
Summary
Bhari negorosi zvaiva pakati pezvirimwa zvokutanga kurima. Iwo ose ari maviri ndeemhuri youswa, uye zviyo chaizvoizvo muchero wouswa, hunobatanidza utachiona hwomukati, endosperm, uye kunze bran layer.
Kurapa uye kushandiswa
Gorosi risati rashandiswa, rinofanira kukuyiwa. Kukuya kunoreva nzira yekutsemura tsanga kuti iparadzanise bran nejemu kubva paendosperm nekupwanya endosperm kuita hupfu hwakatsetseka.
Hupfu hwegorosi hune zvikamu zvese zvezviyo, germ, endosperm uye bran, nepo hupfu hwakagayiwa huine endosperm chete.
Hupfu hwepasi hunoshandiswa kugadzira chingwa, mabhisikiti, mabhisikiti, pasta, noodles, bulgur, couscous uye zviyo zvemangwanani.
Gorosi rinogona kuviriswa kugadzira biofuel, doro uye zvimwe zvinwiwa zvinodhaka. Inoshandiswawo muhuwandu hudiki pakudya kwezvipfuyo.
Bhari
Bhari haidi kutswanyiwa isati yashandiswa, asi kazhinji inosungirirwa kubvisa iyo yekunze.
Hulled bhari imwe, nekuti bran, endosperm uye germ zvinoramba zvakamira. Kushandiswa kwezvokudya, bhari inowanzoiswa pearl. Izvi zvinosanganisira kubvisa zvose hull uye bran, zvichisiya chete utachiona uye endosperm layers
Kunyange zvazvo bhari yaimbova manyuko anokosha ezvokudya munzvimbo dzakawanda dzenyika, yakatsiviwa zvikuru nezvimwe zviyo, zvakadai segorosi nomupunga mumakore 200 apfuura.
Nhasi, bhari inonyanya kushandiswa chikafu mhuka kana yakamera kuti ishandiswe muzvinwiwa zvinodhaka se. Zvisinei, bhari shoma rinoshandiswawo sechikafu chevanhu.
Aya marapirwo ekuedza akabatsira kuderedza cholesterol kwemwedzi mitanhatu kusvika pagore
Bhari yakakanyiwa nepearled inogona kubikwa, yakafanana nemupunga, uye inowanzoshandiswa muto uye muto. Anowanikwawo muzviyo zvemangwanani, porridge uye zvekudya zvevana
Bhari inogonawo kugadzirwa hupfu nekukuya tsanga dzeparera. Hupfu hunowanzo shandiswa nezvimwe zvigadzirwa zvegorosi sechingwa, noodles uye zvinhu zvakabikwa kuti vavandudze chimiro chavo chekudya.
Summary
Gorosi rinokuyiwa kuita hupfu saka rinogona kushandiswa mukubika sechingwa. Bhari rinonyanya kushandiswa sechikafu chezvipfuyo uye mukugadzira doro, asi rinogonawo kubikwa rose semupunga kana kukuyiwa kuita hupfu.
Kugoverwa kwezvokudya zvinovaka muviri
Chikafu chebhari negorosi chinosiyana zvichienderana nehuwandu hwekugadzirisa tsanga imwe neimwe.
Hupfu hwegorosi kazhinji hune chete endosperm chikamu, nepo hupfu hwegorosi huine zvikamu zvese zvezviyo.
Bhari rinoshandiswa mukubika rinowanzouya riri muhulled form, iine zvikamu zvese zvezviyo. Inogonawo kuuya nenzira yepearl bhari, iyo bran yakabviswa.
Macronutrients
Heano maitiro 3,5 ounces (100 gramu) eupfu hwegorosi, hupfu hwegorosi hwakanatswa, bhari yakanyungudutswa, uye pearl bhari inofananidzwa mune zviri mukati:
| Hupfu hwegorosi | Hupfu hwegorosi | Hulled bhari | Pearl barley | |
|---|---|---|---|---|
| Calories | 340 | 361 | 354 | 352 |
| Carbohydrate | 72,0 gramu | 72,5 gramu | 73,4 gramu | 77,7 gramu |
| Mapuroteni | 13,2 gramu | 12 gramu | 12,5 gramu | 9,9 gramu |
| girisi | 2,5 gramu | 1,7 gramu | 2,3 gramu | 1,2 gramu |
| Fibre | 10,7 gramu | 2,4 gramu | 17,3 gramu | 15,6 gramu |
Zviri pachena kuti macalories, makabhohaidhiretsi, mapuroteni nemafuta, gorosi nebhari zvakangofanana, kunyangwe mushure mekugadzirisa, sekugaya kana kukanda.
Zvisinei, gorosi rinorasikirwa nehuwandu hwefiber panguva yekugaya nokuti yakawanda yefiber inowanikwa mubran layer yezviyo. Muupfu hwegorosi, bran inodzoserwa muchigadzirwa chekupedzisira, ichiwedzera fiber.
Kune rimwe divi, bhari yakapfuma kwazvo mukudya fiber, ichipa 60 kusvika 70% yemagiramu makumi maviri nemashanu anokurudzirwa neAmerican Heart Association.
Nokuti bran inopararira mukati mezviyo, kwete chete bran, kunyange kana bran layer yakabviswa mu pearl bhari, huwandu hunokosha hwefiber hunoramba huripo.
Zvicherwa
Heano maitiro 3,5 ounces (100 gramu) eupfu hwegorosi, hupfu hwegorosi hwakanatswa, bhari yakanyungudutswa, uye pearl bhari inofananidzwa mumaminerari:
| Hupfu hwegorosi | Hupfu hwegorosi | Hulled bhari | Pearl barley | |
|---|---|---|---|---|
| manganese | 177% yeDay Value (DV) | 34% yeDV | 85% yeDV | 58% yeDV |
| mhangura | 46% yeDV | 20% yeDV | 55% yeDV | 47% yeDV |
| zen'e | 24% yeDV | 8% yeDV | 25% yeDV | 19% yeDV |
| Phosphorus | 29% yeDV | 8% yeDV | 21% yeDV | 18% yeDV |
| Simbi | 20% yeDV | 5% yeDV | 20% yeDV | 14% yeDV |
| magnesium | 33% yeDV | 6% yeDV | 32% yeDV | 19% yeDV |
| Potassium | 8% yeDV | 2% yeDV | 10% yeDV | 6% yeDV |
Gorosi nebhari zvakapfuma mune zvicherwa. Nekudaro, ese ari maviri anorasikirwa neakakosha mari panguva yekugadziriswa, kunyanya mukugayiwa kwehupfu hwegorosi hwakanatswa. Simbi inowanzowedzerwa muupfu hwegorosi yakakuyiwa kuti ienderane neyechigadzirwa chezviyo chose.
Gorosi inonyanya kupfuma mukati, uye hupfu hwegorosi uye bhari yakanyungudutswa ine huwandu hwakafanana hwezinc, iron, magnesium uye potassium.
Zvisinei, bhari yakanyungudutswa uye pearled ndiyo nzvimbo dziri nani dzemaminerari ose kupfuura hupfu hwegorosi hwakanatswa.
mavhitaminzi
Heano maitiro 3,5 ounces (100 magiramu) eupfu hwegorosi, hupfu hwegorosi hwakanatswa, bhari yakanyungudutswa, uye pearl bhari inofananidzwa muhuwandu hwevhitamini:
| Hupfu hwegorosi | Hupfu hwegorosi | Hulled bhari | Pearl barley | |
|---|---|---|---|---|
| Thiamine | 42% yeDV | 7% yeDV | 54% yeDV | 16% yeDV |
| Niacin | 31% yeDV | 6% yeDV | 29% yeDV | 29% yeDV |
| Vitamin B6 | 24% yeDV | 2% yeDV | 19% yeDV | 15% yeDV |
| Vitamin B5 | 12% yeDV | 9% yeDV | 6% yeDV | 6% yeDV |
| Folate | 11% yeDV | 8% yeDV | 5% yeDV | 6% yeDV |
| Riboflavin | 13% yeDV | 5% yeDV | 22% yeDV | 9% yeDV |
| Vitamin E | 5% yeDV | 3% yeDV | 4% yeDV | 0% yeDV |
Hulled bhari ine thiamine uye riboflavin yakawanda kupfuura gorosi. Sezvineiwo, gorosi rakapfuma zvishoma muniacin, vhitamini B6, vhitamini B5 uye vhitamini E.
Zvisinei, kukuya gorosi muupfu hwakanatswa kunoguma nekurasikirwa kukuru kwemavhitamini ose, uye pearl bhari inoguma nekurasikirwa kukuru kwe thiamine, riboflavin, uye vhitamini E. Thiamine uye riboflavin, pamwe chete nemamwe mavhitamini B, anowanzowedzerwa muupfu hwakanatswa. mushure mekugadzira.
Summary
Gorosi nebhari zvakapfuma kwazvo mune zvinovaka muviri. Asi gorosi pasi muupfu hwakanatswa inorasikirwa nehuwandu hwefiber, zvicherwa uye mamwe mavhitamini. Pearl bhari zvakare inorasikirwa nekukosha kwayo kwekudya. B mavhitaminzi anowedzerwa kuhupfu hwakanatswa usati wagadziriswa.
Utano hunokonzerwa negorosi nebhari
Bhari negorosi zvinogovana zvimwe zvinowanzoitika pahutano, pamwe nemimwe misiyano yakakosha, kusanganisira mabatiro azvinoita mamiriro akaita seceliac chirwere, gorosi allergy, irritable bowel syndrome (IBS), uye metabolic syndrome.
Chirwere cheCeliac uye kwete-celiac gluten senitivity
Vanhu vane chirwere che autoimmune chinozivikanwa se gluten hachigone kushivirira mapuroteni anonzi gluten nekuti anokuvadza marara emukati, izvo zvinogona kutungamira mukuputika, kushomeka kwesimbi, kuvimbiswa, manyoka.
Uyezve, vamwe vanhu vasina chirwere chechiliac vanogona kuona zviratidzo zvakadai sekuputika, gasi, uye kurwadziwa kana vachidya zvokudya zvine gluten.
Zvose bhari negorosi zvine gluten marudzi emapuroteni. Gorosi rine glutenins uye gliadins, nepo bhari ine hordeins
Nokudaro, vanhu vane gluten vasingashiviriri vanofanira kudzivisa zvose gorosi nebhari.
Kusawirirana kwegorosi
ndeyekupindura kwemuviri kune mapuroteni akasiyana-siyana mugorosi, mamwe ayo anogoverwa nebhari.
Allergic reactions zvinosanganisira zviratidzo zvakapfava, zvakadai sekutsvuka, kukwenya, uye manyoka, pamwe chete nezviratidzo zvakakomba, zvakadai seasthma uye anaphylaxis.
Kunyangwe vachigovana mapuroteni akafanana, vanhu vazhinji vane gorosi allergies havasi allergic kune bhari. Muchokwadi, allergy yebhari ishoma uye ishoma kudzidza.
Zvisinei, kana uine gorosi rinokonzerwa negorosi, zviri nani kutaura nemutarisiri wako wehutano kana uine hanya pamusoro pezvinogona kuitika kune bhari.
Irritable bowel syndrome (IBS)
Bhari negorosi zvine marudzi eshuga anonzi fructans uye galactooligosaccharides (GOS)
Fructans iketani dzeshuga dzefructose dzakabatana dzinowanikwa mumichero nemiriwo. GOS iketani dzeshuga dzegalactose.
Hapana kana imwe yeshuga idzi inoputsika panguva yekugayiwa, saka inoenda kuura hombe uko mabhakitiriya emusikirwo anoavirisa, achigadzira gasi.
Kune vanhu vazhinji, izvi hazvina mhedzisiro yakaipa. Zvisinei, vanorwara vanogona kuzvimba, kugumbuka mudumbu, kuita manyoka, kana kuti kuzvimbirwa.
Saka, kana uine zviratidzo zveBS, zvingave zvinobatsira kuderedza huwandu hwegorosi nebhari zvaunodya.
Bhari, cholesterol uye shuga yeropa
Kubatsira kukuru kwebhari pamusoro pegorosi ndeyekuti ine huwandu hwakawanda hwefiber.
Muchokwadi, bhari ine yakatenderedza 5-11% beta-glucan, zvichienzaniswa negorosi, ine inenge 1%. Pearl parsley inopa zvakatowanda, sezvo beta-glucan inonyanya kuiswa mu endosperm yezviyo.
Beta-glucan yakaratidzwa kubatsira kuderedza cholesterol uye kuvandudza kudzora shuga yeropa.
Semuenzaniso, ongororo yezvidzidzo makumi matatu nemana yakawana kuti kusanganisira magiramu mana ebeta-glucan pazuva ne34 kusvika 4 magiramu emacarbohydrates zvakanyanya kudzikisa huwandu hweshuga yeropa.
Pamusoro pezvo, ongororo yezvidzidzo makumi mashanu nesere yakawana kuti 58 magiramu e beta-glucan pazuva zvakanyanya kuderedza LDL (yakaipa cholesterol), zvichienzaniswa nekutonga.
Nokudaro, bhari inogona kuva nezvimwe zvikomborero zvehutano zvichienzaniswa negorosi.
Summary
Bhari uye gorosi hazvina kukodzera kune vanhu vane hanya ne gluten. Vanogonawo kukonzera matambudziko kune vanhu vane IBS. Zvisinei, vanhu vazhinji vane gorosi allergies vanogona kushivirira bhari. Bhari inogona kubatsira kuvandudza cholesterol uye shuga yeropa.
Chinonyanya kukosha
uye gorosi zvose zviri zviviri zvirimwa zvakakosha zvemumba zvemhuri yeuswa.
Gorosi rinokuyiwa kuva furawa risati rashandiswa mukubika kubika nezvimwe zvokudya, nepo bhari richinyanya kudyiwa setsanga kana kuti maparera.
Zvose zvine gluten, zvichiita kuti dzisakodzere vanhu vane chirwere chechiliac kana chechiliac.
Kunyangwe zviyo zvese zvine hutano, bhari yakakwira mufiber uye cholesterol-inoderedza beta-glucan uye inorasikirwa nekudya zvishoma panguva yekugadzira kupfuura gorosi. Zvisinei, kudya kwakakosha kunowedzerwa paupfu hwegorosi inogayiwa isati yashandiswa kugadzira pastas, zviyo uye zvingwa.