Barke shine hatsi ne kawai wanda za a iya cinye shi kadai ko aka sanya shi cikin abinci mai yawa. An yi amfani dasu sosai a cikin masana'antar lalata da kuma abincin dabbobi, sha'ir ba a taɓa amfani dashi ba a matsayin abincin abinci a cikin mutane. Duk da haka, saboda amfanin lafiyarta, ana ƙara yawan sha'ir a cikin abincin da aka dace. Bincike ya nuna yawancin lafiyar lafiyar jiki ciki har da sha'ir a cikin abincinku, kamar inganta lafiyar jiki, da kuma taimakawa wajen inganta glucose na jini a cikin masu ciwon sukari da kuma zuciya.
Binciken da aka yi kwanan nan sun nuna cewa sha'ir zai iya taimaka wajen kiyaye ƙwayar cholesterol a cikin rajistan.
Shin Barley Work?
Ko da yake sha'ir yana dauke da bitamin da antioxidants, har ila yau yana dauke da fiber mai narkewa da ake kira beta-glucan. Wannan ƙwayar lafiya na zuciya yana taimakawa wajen rage ƙwayar cholesterol kuma an samo shi a wasu hatsi, irin su hatsi. Ana tsammanin cewa beta-glucan rage ƙin cholesterol da mai a cikin jini.
Nazarin nazarin sha'ir da fiber na zuciya, beta-glucan, ya nuna cewa yin amfani da kimanin 3 zuwa 10 grams na beta-glucan yau da kullum zai iya taimakawa wajen rage yawan cholesterol daga ko'ina tsakanin 14 zuwa 20%. Bugu da ƙari, an saukar da LDL cholesterol daga tsakanin 3 zuwa 24% a cikin waɗannan nazarin kuma an saukar da triglycerides ta ko'ina a tsakanin 6 zuwa 16%. HDL , a gefe guda, ba a shawo kan sha'ir a cikin yawancin karatu ba.
Rashin ikon sha'ir ya rage yawan amfanin gona na sha'ir.
Duk da haka, ƙananan zazzaɓi mai amfani da fiber yana iya sa wasu mutane a cikin waɗannan nazarin su fuskanci sakamako mai ban sha'awa, irin su caating, flatulence, rashin tausayi na ciki, da jin dadin cikakken lokacin da kuma bayan abinci.
Yana da muhimmanci a lura cewa akwai wasu nazarin da mahalarta ba su ga bambanci a cikin matakan cholesterol ba lokacin da aka cinye sha'ir a matsayin ɓangare na abincin su.
Wadannan nazarin sun gwada mutanen da ke cinye kofuna guda 2 zuwa 10 na beta-glucan daga sha'ir kullum.
Yaya Yawan Ya kamata Na Kama?
Bisa ga binciken da ake samu da kuma FDA, za ku buƙaci cinye akalla 3 grams na beta-glucan don ganin sakamakon sha'ir din da zazzaɓin cholesterol. An kiyasta cewa kusan ɗaya kofi na sha'ir mai laushi ya zama daidai da 2.5 grams na fiber beta-glucan, yayin da rabi-rabi na sha'ir iri ɗaya ne daidai da nau'i biyu na beta-glucan. Wannan yana nufin ganin sakamakon da aka samu a wasu daga cikin waɗannan nazarin, kuna buƙatar cinye akalla a kan kofi na sha'ir a kowace rana, ko kuma amfani da fiye da rabi na kofuna na sha'ir a wasu daga cikin abincin da kuka shirya. Koyaushe bincika alamun abinci idan kun kasance cikin shakka game da abun ciki na beta-glucan.
Akwai hanyoyi da yawa da za ku iya hada sha'ir a cikin rage cin abinci na rage yawan ciwon cholesterol. Za a iya amfani da gabar bar a matsayin mai dumi, abincin kumallo, wanda aka haɗa a cikin salatin da gefen da aka yi jita-jita, ko kuma a kara da ku.
Layin Ƙasa
Barley yana nuna zama mai kirkirar zuciya wadda za a iya karawa da abincinka idan kana neman taimakawa wajen sarrafa yawan ƙwayar cholesterol. Cibiyar Abinci da Drug ta kuma gane cewa amfanin sha'ir na gari ne ta hanyar barin ladaran kiwon lafiyar da za a sanya a kan kwaskwarima, yana nuna cewa fiber mai soluble dake cikin abincin na iya taimakawa wajen rage cututtukan zuciya.
Yawancin binciken da ke nazarin sakamakon sha'ir a kan matakan cholesterol yayi nazarin mutanen da suka riga sun sami matsakaicin matsakaicin matakin ƙwayar cholesterol, don haka ba a san ko matakan cholesterol ko ƙananan za su iya ragewa a cikin wadanda mutanen da suke cikin kododin cholesterol suna cikin kariya ba. Duk da haka, da bitamin da zazzaɓi fiber dauke da wannan fiber na lafiya-zuciya zai iya kasancewa mai amfani akan kowane abinci mai kyau. Duk da haka, idan kana da wasu lokuta na kiwon lafiya, irin su rashin ciwon ƙwayar jijiyar zuciya ko cutar celiac, cinye sha'ir zai iya tsananta waɗannan yanayi, don haka sai ka shawarci likitanka game da madadin idan kana sha'awar ciki har da ƙwayoyin zuciya a cikin abincinka.
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Majalisar Barley Foods Council: Barley Facts. http://www.barleyfoods.org. An isa ga watan Afrilun 2016.
Na'urar Magana. (2015). Barley [Monograph]. An dawo daga http://naturalstandard.com/databases/hw/all/patient-barley.asp