Mohlomong, ba bangata ba se ba utloile makhetlo a fetang a le mong ka melemo ea lijo-thollo le kotsi ea bohobe ba koro. Oode ea lijo-thollo kaofela e rorisitsoe ke li-blog tsa lijo tse phetseng hantle, babapatsi, le lijo tse phetseng hantle (kapa tseo ho thoeng li phetse hantle).
Lithollo ke eng? Hobaneng ha re e hloka? Hona ke lijo life tseo u lokelang ho li kenyelletsa lijong tsa hau ho fumana lijo-thollo tse lekaneng? Ha re e fumaneng.
Lithollo ke eng
Lihlahisoa tsohle tsa koro li na le seaparo sa lipalesa (matlapi a korong), endosperm le kokoana-hloko ea lijo-thollo. Lijo-thollo kaofela li na le tokelo ea ho bitsoa sehlahisoa seo qetellong se bolokileng likarolo tsohle tsa lijo-thollo tsa tlhaho ho tloha nakong ea sebopeho ho fihlela e butsoa le ho fihla shelefong ea lebenkele. Melemo ea phofo ea lijo-thollo e ke keng ea latoloa, hobane e na le kokoana-hloko ea lijo-thollo le matlapi a korong. Sena se bolela hore sehlahisoa sohle sa lijo-thollo se qetellang tafoleng ea hau se na le melemo eohle ea lijo-thollo.
Lijo-thollo ke se seng sa lihlopha tsa mantlha tsa lijo tse thehang motheo oa phepo e nepahetseng. Lijo-thollo tse sa tsejoeng ke mohloli oa bohlokoahali oa limatlafatsi, ho kenyeletsoa fiber, li-vithamine tsa B - thiamine, riboflavin, niacin le folates, liminerale - iron, magnesium le selenium, hammoho le phytonutrients ea bohlokoa 'meleng (semela lignin, antioxidants, phytic acid le metsoako e meng)…
Le ha bongata ba rona re latela litataiso tsa lijo-thollo tsa letsatsi le letsatsi (ligrama tse 150-200 ka letsatsi ho latela lilemo, bong, le boemo ba tšebetso ea 'mele), re kanna ra tsepamisa mohopolo lithollo tse fosahetseng. Ntle le moo, halofo ea lijo-thollo tse jeoang e lokela ho ba lijo-thollo kaofela, ho latela Lefapha la Temo la Amerika. 'Me uena, mohlomong, o ne o ja sandwich e nang le bohobe bo bosoeu bakeng sa lijo tsa hoseng, o ja sopho le croutons bakeng sa lijo tsa mots'eare,' me mantsiboea o noa tee le crouton, e se nang matlakala a phetseng hantle ... Empa ka nako e ts'oanang o ile a bala makasine ea feshene eo u e boneng poleloana e tummeng hampe "Melemo ea pasta e felletseng ke…"
Moo u ka fumanang lijo-thollo kaofela
Lihlahisoa tsa lijo-thollo tse feletseng li hlahisoa ka bongata li-supermarket kajeno. E kenyelletsa amaranth, harese, raese e sootho, buckwheat, poone, nyalothe, quinoa le koro (bulgur, farro, spelled, joalo-joalo). Ho phaella moo, o ka reka phofo e feletseng ea lijo-thollo ho tloha spelled, spelled, oats, koro, rye, harese, buckwheat, lierekisi, spelled, ho akarelletsa le fatše ka ho khetheha.
Ho bapisa, lijo-thollo tse ntlafalitsoeng li kenella tšebetsong e tebileng ea indasteri - pele e jala, mohlahisi o ile a kenya peo ka chefo e bolaeang likokonyana, mme a eketsa "doping" mobung ka mokhoa oa manyolo a diminerale, 'me litsebe tsa lijo-thollo ka botsona li ile tsa phekoloa ka litlama-tlama ho sebetsana ka katleho le mofoka. Ha ho hlokahale hore u be le tsebo e tebileng ea ts'ebetso ea agrotechnical ho utloisisa hore sebopeho le lik'hemik'hale tsa lijo-thollo tsa mantlha li fetohile. Sebopeho sa lijo-thollo se ba boreleli, 'me lithollo ka botsona ha li na thuso. Ka mantsoe a mang, ha ho hlokahale hore u emetse phello e ntle haholo ho tsoa ho papa ea rye e tloaelehileng (e tloaelehileng haholo) kapa bohobe bo bosoeu bo entsoeng ka phofo ea koro ea pele. Ho ka se buuoe se tšoanang ka limenyemenye tse joalo ka motoho oa rye e felletseng kapa bohobe bo felletseng ba lijo-thollo, melemo ea ona e tla ba ea bohlokoa haholo ho 'mele.
Lebaka Leo ka Lona re Hlokang Lithollo Tsohle
Lithollo tsohle li na le fiber, e thusang ho fokotsa k'holeseterole le tsoekere maling, ho fokotsa likotsi tsa lefu la pelo, lefu la tsoekere la mofuta oa II, ho liehisa ho monya mafura le lik'habohaedreite, ka hona ho fokotsa menyetla ea ho nona.
Boithuto ba kantle ho naha bo bonts'itse hore lipoleloana tse kang "phofo ea lijo-thollo" le "thepa e nang le molemo" ke mofuta oa mantsoe a tšoanang. Litsebi tsa Bophirimela li pakile hore basali ba jang karolo e lekaneng ea lijo tse tsoang mabeleng letsatsi le leng le le leng (hoo e ka bang 20-35% ea lijo tse felletseng) ha ba na monyetla oa ho tobana le mathata a lefu la tsoekere, maloetse a methapo ea pelo ho feta basali ba ts'epang lijo tse tsoang mabeleng.
Li-vithamine tsa B tse fumanoang lithollo li bohlokoa moetong o nepahetseng oa metabolism (ho ja lijo-thollo ho tla u boloka u ikutloa u tletse nako e telele) 'me ho bohlokoa ho boloka tsamaiso ea methapo e phetseng hantle. Ke litsebi tse bolelang ha li bua ka litlamorao tse ntle 'meleng oa lijo tse entsoeng ka lithollo, mohlala, melemo ea bohobe bo felletseng ba lijo-thollo.
Mokhoa oa ho ntlafatsa lijo tsa hau le ho ja lijo tse ling kaofela
Ho kenyelletsa lijo-thollo tse ngata kamoo ho ka khonehang lijong tsa hau, qala ho kenya lijo-thollo tse ntlafalitsoeng tseo u li jang letsatsi le letsatsi ka mefuta e fapaneng ea lithollo. Hlahloba mefuta e fapaneng ea lijo-thollo 'me u khethe tse u sebetsang hantle.
Mohlala, tlosa raese e tšoeu ka raese e sootho, khetha buckwheat, quinoa, bulgur sebakeng sa pasta le litapole e le sejana se lehlakoreng, tela bohobe bo bosoeu molemong oa bohobe bo felletseng ba koro. E ka ba hantle haeba u iketsetsa bohobe lapeng. Hopola hore phofo eohle ea koro e loketse 'mele oa hau.
Tse ling tsa diresepe tsa ts'usumetso, tse nang le lihokela tsa lebenkele moo o ka rekang lijo-thollo tse felletseng:
Nyalothe e nang le li-chickpeas, turmeric le lihoete
Raese e ntšo e nang le broccoli
Sopho ea Quinoa le Black Bean