Tse ka Hare
Lipalo-palo tse nyahamisang li bontša hore palo e fetang halofo ea batho bohle ba shoang lefatšeng e amana le phepo e nepahetseng hobane re ja letsoai le lengata haholo ka lithollo le litholoana tse fokolang haholo.
'Me haeba letsoai le litholoana li hlakile (palo ea pele - ho fokotsa palo ea keketseho ea bobeli), e kenyeletsang lijo-thollo ho lijo-thollo kaofela, ho bohlokoa ho li sheba ka botlalo.
TOP 7 likotlolo tsa lijo-thollo tse felletseng
1. Buckwheat
Buckwheat e na le liprotheine, mafura a saaturated, calcium le zinc, le livithamini a, b, E le PP. Ho na le mefuta e 'meli ea buckwheat: e sa silafatsoang (lithollo kaofela) le (karoloana e nyane ea lijo-thollo). Buckwheat ke sehlahisoa se setle sa lijo: mafura a tlaase le ligrama tse 100 tsa sehlahisoa li na le 313 Kcal. Krupa e na le thepa ea antioxidant. Ho ea ka lipatlisiso, setsi sa Sechaba sa tlhahisoleseding ea biotechnology (MD, USA), buckwheat e susumetsa peristalsis, e fokotsa k'holeseterole, kotsi ea lefu la tsoekere, le khatello ea mali.
Tlatsetso e 'ngoe e bolokoa li-buckwheat tse telele ho feta tse ling ebe ha e na hlobo, leha e le mongobo o phahameng.
2.Oatmeal
Ho na le mefuta e 3 ea oatmeal:
1 - matheba a tsoang ho a sa alafshoang mme a na le kokoana-hloko le matlapi a korong ea oat. Li na le livithamini A, C, E, potasiamo, magnesium, zinki, le beta-glucan. Patlisiso e tšohliloeng Sengolong sa British Journal of Nutrition ka 2016 e bonts'a hore beta-glucan e hloekisa mali ho tsoa ho k'holeseterole e feteletseng. Li-oats tse felletseng, li-immunomodulators, li ntlafatsa letlalo le moriri; Krupa e laola boemo ba tsoekere maling le ho potlakisa tšilo ea lijo.
2 - hloekisoa ho tloha lera ka holimo, ikhohomosang le extruded lijo-thollo. Kalafo ena e lahlehile ke limatlafatsi, empa thollo e lula e le sehlahisoa sa phepo 'me e ama tšebetso ea masapo hantle.
3 - li-porrid tsa ho itokisa ka potlako, eo ho eona kotsi e kholo ho feta botle, joalo ka sebopeho sa bona, hangata e nang le tsoekere le litlolo tse ngata.
Bulgur
Lijo-thollo tsena ke koro e nyenyane, lijo-thollo tse omisitsoeng le ho hloekisoa. Ligrama tse 100 tsa sehlahisoa li na le ligrama tse 12.3 tsa protheine. Li lula li le livithamini C, E, K, beta-carotene, magnesium, koporo, calcium, potasiamo le tšepe. Croup e tšoauoa ka palo e kholo ea fiber, e hloekisa mala, e potlakisa ho monya livithamini, mme e matlafatsa metabolism. Bulgur e khothalletsa ho phalla ha bile, e leng molemo bakeng sa sebete.
4. Harese ea sila
ACCA e entsoe ka lithollo tsa harese tse sitsoeng, tse nang le fiber e ngata. Lijo-thollo tsa harese li na le livithamini A, E, C, PP, tšepe, iodine, potasiamo le phosphorus. Porridge ea harese e na le ketso e khahlanong le ho ruruha le diuretic e hloekisang 'mele oa chefo.
5. Lero la poone
Li-grits tsa poone ha li na gluten, empa livithamini C, E, A, N, tryptophan le lysine, tšepe, calcium, magnesium, le phosphorus. Lijo tse tsoang pooneng li theola k'holeseterole 'me li beha kotsing mala, nyooko le sebete. Ka tsela, poone le poone e boloka boholo ba thepa e nang le thuso leha e le maemong a phahameng.
6. Quinoa
Semela sa quinoa se tsoang lelapeng la amaranth. E na le protheine e fihlang ho 14% le 64% ea lik'habohaedreite tse molemo. Ka croup ho na le li-vithamine tsa b, folic acid, phosphorus, manganese, potasiamo, sodium, selenium le magnesium. Ho ea ka 2018, e fumanehang webosaeteng ea Machaba a Kopaneng ea Lijo le temo, quinoa ke protheine ea boleng bo holimo ebile ke mohloli oa fiber ea lijo e nang le antioxidant le anti-inflammatory action. Rump e ka lokisoa e le sejana se ka thōko, eketsa salate le sopho.
7. Motsoala
E entsoe ka koro e pshatlehileng ea durum le boleng ba phepo e haufi le pasta, ke pasta feela e phehiloeng, 'me motsoala o pheha kapa o tšela metsi a belang ebe oa fa. Joalo ka lijo-thollo tse ling tse tsoang lithollo tse felletseng, motsoala o fokotsa monyetla oa ho ba le lefu la pelo le lefu la tsoekere, le mofetše, ho ngola Joanne Slavin, mongoli oa sengoloa sa "lithollo le bophelo bo botle ba batho", se phatlalalitsoeng ke Cambridge University Press Thollo ena e na le selenium e ngata, e e etsang antioxidant e matla. Ntle le moo, motsoala o matlafatsa boits'ireletso ba mmele mme o etsa hore li-hormone li leka-lekane.
E boetse e sebetsa wholegrain sootho raese, lijo-thollo Fricke, e leng e entsoe ka besitse koro e monyenyane e ntse e le peo e bonolo, le rye groats le harese.
Phela hantle!