Lihlahisoa tsohle, ho e-na le lijo-thollo tse hloekisitsoeng, li u fa molemo o feletseng oa limela tse ngata tsa tlhaho tse ka fokotsang kotsi ea ho ba le kankere. Haeba u leka-lekanya lijo tsa hau ka lijo-thollo, litholoana , meroho ea cruciferous, le likaroloana tse fokolang tsa nama e khubelu, u ka theola 'mele' me u fokotsa kotsi ea kankere. Lahlela lenaneong la kamehla la ho ikoetlisa , 'me u ntlafatse bophelo ba hao ka kakaretso ha u ntse u sireletsa masapo a hao a masapo.
Sheba lihlahisoa tsohle le kamoo li ka u tsoelang molemo kateng.
Lihlahisoa Tseohle le Lithollo Tse Hloekisitsoeng
Lihlahisoa tsohle li sebelisa likarolo tsohle tse tharo tsa kernel ea lijo-thollo: kokoana-hloko, li-bran, le endosperm. Lihlahisoa tse hloekisitsoeng li lahleheloa ke likokoana-hloko tsa tsona le lihlopha tsa tsona, hobane li 'nile tsa silafatsoa, tsa tlohela endosperm feela-ea khaba-carrate ea starchy ka har'a lehare la bran. Ramone ke sebaka se sireletsang se ka ntle sa lijo-thollo tsa lijo-thollo, 'me se na le li-fibre, antioxidants le li-vithamine tsa B. Sekokoana-hloko ke karolo e nyenyane ka ho fetisisa ea kernel e 'ngoe le e' ngoe, e jere li-vithamine tsa B, lihlahisoa tse nang le phepo, liminerale le liprotheine tse ling.
Ho bona phapang
Tsela e bonolo ea ho bona eka phapang pakeng tsa lijo-thollo tse hloekileng le tse hloekisitsoeng ke ho sheba raese e sootho le raese e tšoeu. Pele li-milling li le teng, lijalo tsena li ne li le masoeu, li na le likarolo tse tharo tsa kernel ea tlhaho. Kamora ho roala, raese e tšoeu, ha e ntse e shebahala e le lerootho 'me e pheha ka potlako, e haelloa ke likarolo tse molemo ka ho fetisisa tsa kernel ea lijo-thollo.
Lihlahisoa tsa Peō li na le Punch e Matla Bakeng sa Bophelo bo Botle
Lihlahisoa tsohle li na le metsoako e mengata e ka sireletsang lisele tsa hau ho mofuta oa tšenyo e ka lebisang tlhokomelong ea kankere. Ho ntlafatsa lijo-thollo tse hloekisitsoeng ho ka ba le melemo ena e kopantsoe hape sehlahisoa se feliloeng sa lijo, empa ka linako tse ling fiber ha e karolo ea maruo ao-kahoo bala libuka tsa lijo ka hloko.
Lihlahisoa tsohle li na le metsoako e mengata ea tlhaho e bontšitsoeng ho fokotsa kotsi ea kankere ea hau, 'me tsena ke li-fiber, li-antioxidants, phenols, lignans le saponins.
- Fibete ea lijo: Ntho e 'ngoe le e' ngoe ke mohloli o motle oa fiber, e thusang ho fokotsa tšollo ea mali le mathata a mang a ho senya, ha u ntse u u thusa hore u khotsofale kamora 'lijo le ho qoba ho ja haholo.
- Li-antioxidants: Tsena ke metsoako e thibelang kapa e fokolisang ts'oaetso ea lisele tse bakoang ke li-radicals mahala. Li-antioxidants li ka thusa ho ntlafatsa bophelo bo botle ba pelo, boko le mahlo, ka ho liehisa ho tsofala ha tlhaho. Ka ho hloekisa li-radicals tse sa lefelloeng 'meleng, li boetse li boloka limolek'hule tsena tse sa tsitsang DNA e senyang (e bakang liphetoho), e leng selelekela sa kankere.
- Phenols: Tsena ke metsoako e nkhang hamonate e hlahang ka oli. Melemo e qala ka monko o monate, empa phenols le eona e na le matla a matla a likokoana-hloko le a antibacteria. Meriana ena e nkhang hamonate e ka sebetsa e le lintho tse susumelletsang tsamaiso ea hau ea meriana le ea 'mele ea ho itšireletsa mafung.
- Lignans: Lihlahisoa tsohle ke mohloli o motle oa lignans, estrogen e thehiloeng limela. Lignan e ka 'na ea tšoana le li-estrogen tse fokolang, li kenella ka li-receptor tse nang le li-estrogen liphateng tsa matsoele le mahetleng a endometrial. Ketso ena e ka sireletsa lisele tse ka senyehang kapa kankere ha li kopana le li-estrogens tsa basali.
- Saponins: Tsena ke limela tse nang le mafura a mangata le a mafura a sebetsang e le lithibela-mafu tsa tlhaho. Saponins e ka thusa ho fokotsa k'holeseterole ea hao, ho loantša tšoaetso, 'me e ka thusa' mele oa hau ho itšireletsa ho kankere.
Mokhoa o Bonolo oa ho Fumana Hamolemo
Ho bonolo ho eketsa lijo tse feletseng le melemo ea bona ea bophelo bo botle bakeng sa lijo tsa hau tsa letsatsi le letsatsi. Tlohela bohobe bo tšoeu setulong, ebe u khetha lijo tsohle tsa lijo-thollo ho e-na le hoo. Tlohela raese e tšoeu 'me u thabele raese e sootho e sootho. Etsa lihlahisoa tse ntle tsa raese e sootho, 'me u boloke nako ka ho tsosolosa likarolo tse setseng ho microwave kapa steamer. Ha u etsa sopho, eketsa raese e sootho, raese e hlaha, kapa harese ho ntlafatsa tatso ea eona le fiber.
Haeba o rata salate, leka tabouli, e sebelisang koro ea lijo-thollo, lijo tse monate le ho tlatsa lijo-thollo. Leka ho ba le lijo-thollo tse tletseng lijo tsa lijo tsa hoseng, kapa sekotlolo sa oatmeal e chesitsoeng ka chesang, ho e-na le ho ja lijo-thollo tse nang le tsoekere. 'Me kamehla ho na le li-popcorn, lijo tse monate tse monate tse ka monate ho pheha hammoho le ho ja.
Ho tloha ho amaranth ho ea ho tse ling, hlahloba lintlha tse ling tse monate tsa ho eketsa lijo tse feletseng ho lijo tsa hau.
Litlhahiso tsa ho reka
Ka tafole ka tlaase, u tla bona lenane la lijo-thollo tse hloekileng le tse hloekisitsoeng. Hona hase lenane le feletseng , empa ho ka u thusa hore u fumane khopolo ea hore na u ka sheba eng ka lebenkeleng ha u ntse u reka lihlahisoa tsa lijo-thollo. Hopola ho bala mangolo a lijo ka hloko, le ho khetholla pakeng tsa lipoleloana tse kang "koro eohle" le "lijo-thollo kaofela."
Ho Khetholla lijo-thollo tse feletseng le tse hloekisitsoeng
Ka tlase tafole e bapisa lijo tsohle ho lijo-thollo tse hloekisitsoeng ha u nahana ka lijo tseo u li jang letsatsi ka leng.
| Whole Grains | Lihlahisoa tse ntlafalitsoeng kapa tse ntlafalitsoeng |
| raese e sootho le e hlaha | raese e tšoeu |
| eohlewheat le buckwheat phofo | ho tšoeu phofo e nang le morero |
| khalase | motsoala |
| oatmeal | ho etsa joalo |
| Makipikipi | - |
| lijo tsohle tsa koro tse nang le koro | li-flakes tsa lijo-thollo |
| muesli lijo-thollo | ho etsa joalo |
| lijo-thollo tsa harese kaofela | - |
| poone e feletseng ea lijo-thollo | poone e kopane |
| rye kaofela | - |
| bohobe bo feletseng ba koro | bohobe bo tšoeu |
| bahlaseli bohle ba koro | litlhapi tse hlakileng |
| pasta e feletseng ea koro | pasta e tloaelehileng |
| sesepa sa sandwich sa koro le li-rolls | sandwich e tšoeu le li-rolls |
| li-tortilla tsohle tsa koro | phofo le li-tortilla tsa poone |
Ntho e ka tlaase
Ho khetha lijo tse feletseng ka lijo-thollo tse hloekisitsoeng ke tsela e babatsehang ea ho eketsa paki e khahlanong le kankere ho lijo tsa hau. Hase feela hore lijo tsohle li fokotsa menyetla ea lefu la pelo, empa thuto ea 2017 e fumane hore ho sebelisoa ha lijo ka ho feletseng ho amana le bobeli ba lefu la kankere le lefu la kakaretso.
Hase feela bophelo bo botle ba hau, leha ho le joalo, mme batho ba bangata ba fumana hore, ka mor'a ho fetola lijo-thollo kaofela, ba thabela lijo tseo ba li jang tse ngata. Haeba u sa thabele mofuta o mong oa lijo-thollo tse feletseng, u hopole hore ho na le likhetho tse ngata. E-ba monate ka ho leka lijo tseo u kileng ua e-ba le tsona ha u ntse u beha khetho e ntle ho bao u atisang ho e ja.
> Mehloli:
> Mokhatlo oa Amerika oa Phuputso ea Kankere. Lijo Tse Loantšang Kankere. Whole Grains.
> Chen, G., Tong, X., Xu, J., Han, S., Wan, Z., Qin, J., le L. Qin. Tlhahlobo ea Whole-Grain le ea Total, Lipelo tsa Motsoako le lefu la Kankere: Tlhahlobo e Hlophisitsoeng le Meta-Analysis ea Lithuto Tse Lebeletseng. American Journal of Clinic Nutrition . 2016. 104 (1): 164-72.
> Zhang, B., Zhao, Q., Guo, W., Bao, W., le X. Wang. Mokhatlo oa Bohlokoa Bohle ba Kelello le Boemo Bohle ba Mokokotlo oa Melello ea Lefu le Kankere ea Kankere: Tlhahlobo le Ts'ebetso ea Ts'ebetso-Ho hlahloba Meta-Phatlalatso e Tsoang ho Thuto ea Likoloi. Europe Journal of Clinical Nutrition . 2017 Nov 1. (Epub pele ea khatiso).
> USDA MyPyramid.gov. Ka hare ho Pyramid - Lithollo.