Ho Khetha Thollo Eohle ke Molemo bakeng sa Bophelo ba Hao

Lihlahisoa tsohle ke lithollo tse entsoeng ka likarolo tsohle tsa lijo-thollo-marang-marang-maruo a ka thōko ka ntle), endosperm (bohareng), le likokoana-hloko (karolong e ka hare ea litho tse nang le limatlafatsi). Limela tsohle li tlameha ho ba karolo ea 100 lekholong ea kernel. Li akarelletsa lijo-thollo tse kang amaranth, harese, buckwheat, poone (poone e kholo le popcorn), nyalothe, oats, quinoa, raese (e sootho le mebala) rye, limela (milo), teff, triticale, koro (spelled, emmer, farro, Kamut, durum, bulgur, koro ea koro le likotlolo tsa koro), le raese e hlaha.

Lihlahisoa tsohle li kenella hantle bakeng sa lijo-thollo tse hloekisitsoeng, tse hloekisitsoeng tse kang bohobe bo tšoeu, raese e tšoeu le pasta e tšoeu, 'me ha li sebelisoa sebakeng sa lijo-thollo tse nkiloeng li ka thusa ho ntlafatsa tsoekere ea mali le ho u boloka u tle. Lihlahisoa tsohle li na le li-fiber, li-vithamine le liminerale tse ngata ho feta tse tšoeu. Li boetse li phahamisa tsoekere ea mali butle-butle. Empa, kaha litholoana kaofela ke mohloli oa lik'habohaedreite , karolo ea hau e ntse e hloka ho fetoloa.

Ho khothalletsoa ho etsa bonyane 1/2 ea lijo tsa hau tsa lijo-thollo. Ha u batla lijo-thollo kaofela, hlahloba setempe sa lijo-thollo kapa hlahloba lethathamo la motsoako-sesebelisoa sa pele se lokela ho bua ka ho feletseng. Li-label tse etsang lipolelo, tse kang, "tse entsoeng ka lijo-thollo tse feletseng," "lijo-thollo tse supileng," kapa "multigrain" hase hakaalo lijalo.

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Likolo tsa Buckwheat le Kasha

Lihlahisoa tsa buckwheat ha e le hantle e le lijo-thollo, empa ke litholoana tsa semela se makhasi. Ke lijo tsa gluten, tse atisang ho etsoa phofo ea ho etsa lintho tse kang li-pancakes, noodle le lintho tse ling tse se nang litebelisoa. Ha sesepa sa koetliso e chesoa, e bitsoa kasha. Kasha o na le tatso e matla haholo ea linate. Buckwheat le kasha li ka sebelisoa ka lijo-thollo tse tletseng lijo-thollo hammoho le ho jeoa ka bobona. Liphuputso tse ling li bontša hore buckwheat e ka thusa ho fokotsa khatello ea mali . Buckwheat ke mohloli o motle oa fiber le protheine. Setsi sa li-buckwheat bakeng sa lijo-thollo tsa hau hoseng kapa u sebelise phofo ho etsa li-pancake e feletseng, empa u hopole ho boloka likarolo tsa hau.

1/2 senoelo se phehiloeng ka buckwheat se na le lik'hilojule tse 78, mafura a 5,5 g, mafura a 0 g a mafura, 4 mg sodium, 17 g lik'habohaedreite, 2.25 g fiber, <1 g tsoekere, 3 g protheine.

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Bulgar

Bulgur ke lijo-thollo tse atisang ho fumanoa tabouli. Khase ea bulgar e phehiloe ka mokhoa o itseng 'me e omisitsoe e le hore e potlake ebile e le bonolo ho e etsa. E na le monate o monyenyane oa nutty le e bonolo, e tsitsitseng. U ka sebelisa bulgar joaloka lijo tsa lijo tsa hoseng kapa lijo tse ka thōko bakeng sa lijo tsa motšehare kapa lijo tsa motšehare. E ka boela ea sebelisoa e le ho fetola raese e sootho, couscous, quinoa kapa mefuta e meng ea lijo-thollo. E phaella ho sopho, salate kapa burgers ea veggie.

1/2 senoelo se phehiloeng se na le lik'hilojule tse 76, mafura a 0 g, mafura a mafura a 0 g, 5 mg sodium, 17 g lik'habohaedreite, 4 g fiber, 3 g protheine.

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E ngotsoe

Sefate ke lijo-thollo tsa boholo-holo tse nang le linate, tatso e monate. Hangata e ka ba phofo empa e ka phehoa joalokaha e sebelisoa lijaneng tse ka morao. Sefate se na le fiber e ngata le protheine hape e na le mohloli o motle oa calcium, magnesium le vithamine tsa B. Liprotheine li ka u thusa hore u lule u tletse 'me u boloke' mele oa hau oa 'mele o matla.

1/2 senoelo se phehiloeng se ngotsoe ka: lik'hilojule tse 123, <1 g mafura, mafura a 0 g a mafura, 5 mg ea sodium, 25,5 g lik'habohaedreite, 4 g fiber, 6 g protheine.

Hopola hore spelled e na le lik'habohaedreite tse ngata ka lik'hilograma tse peli ho feta tse ling tse boletsoeng, tse bohlokoa haholo haeba u latela lijo tse nang le lik'habohaedreite tse tsitsitseng kapa u batla ho fokotsa lijo tsa hau-khaba. Ka molao o tloaelehileng, kamehla fokotsa lijo tsa hau ho feta senoelo se le seng kapa 1/4 ea poleiti ea hao ka lijo.

> Mehloli:

> Holzmeister, Lee Ann. Lijo tsa hoseng tsa lijo tsa hoseng. (2014, November / December). Boiketlo ba Ts'oaetsong, 31 (6), 60-64.

> Lehman, Shereen, MS. Splet-lijo tsa khale tsa bophelo bo botle.

> Murray, Jennifer. Se-buckwheat ke eng? Buckwheat e hlalosoa.

> Lekhotla le leng le le leng la lijo-thollo. Peō e feletseng ke eng?