Tsoela pele, quinoa -ho tsebahala ha limela tse ntseng li hlaha (le lipeo) li ntse li phahama. Ha e le hantle, lihlahisoa tsa morara le lihlahisoa tse entsoeng ka peō li lula likarolong tse ngata tsa lebenkele la lijo hobane li sebelisetsoa ho etsa lintho tse sa tšoaneng, tse kang bohobe, lijo-thollo , li-muffin, li-pancake, pasta, meter mixes le tse ling. Joale ke eng e khethehileng haholo ka bona?
Ho thahasellisang ke hore lipeo le peo li na le bokhoni ba ho hōla ho ba semela se secha.
(Tlhahlobo e potlakileng: Jala peo mobung 'me u kenyetse metsi. Ha nako e ntse e ea, peō ea hau e tla hlaha' me e tsoele pele ho hōla ho tloha ho peo ea ho jala.) Empa ka lilemo tse mashome, lihoai le lihlahisoa tsa lijo li 'nile tsa sila lijo-thollo pele li mokhoa oa ho hlaha o ka qala. Re ne re sa tsebe hore re ne re lahleheloa ke lihlahisoa tse kholo tsa phepo e nepahetseng ka ho etsa joalo-ts'ebetso ea ho hlaha e eketsa boholo ba livithamini le liminerale tse ngata.
Melemo ea Meroho e Hōlehileng
Ka tlase ho Carbs
Lihlahisoa tsa morara le lipeo li na le li-carbs tse fokolang ho feta bapallo ba bona ba phofo ea koro. Lebaka ke hobane mokhoa oa ho hlaha o fokotsa karolo ea starch ho e sebelisa bakeng sa mafura. Ka mohlala, selase se le seng sa bohobe bo feletseng ba lijo-thollo = hoo e ka bang ligrama tse 20 tsa carbs; Sekhahla sa 1 sa bohobe bo hlahisitsoeng = hoo e ka bang ligrama tse 15 tsa carbs.
Matšoao a Maholo a Metsoako le Phomolo e Molemo
Ho hlahisa lijo ho ka eketsa palo le ho fumaneha ha livithamine tse itseng le liminerale tse akarelletsang li-vithamine ea B, vithamine C, vithamine E, beta-carotene, folate, fiber le amino acid e hlokahalang (e kang lysine), e fanang ka pheko e kholoanyane ea bophelo .
E bonolo ho Digest
Lihlahisoa tse hlahisitsoeng li hlahisa li-enzyme tse fetolang starch ea endosperm hore e be limolek'hule tse bonolo. Limolek'hule tsena tse bonolo li na le mekhoa e metle ka pampitšana ea GI 'me e bonolo ho e cheka ha e bapisoa le lijo tsa moetlo. Litaba tse molemo bakeng sa batho ba nang le mathata a bakoang ke mala.
Ntlafatsa Tlhahlobo ea Tsoekere ea Mali
Ho fetola lijo-thollo tse hlahisitsoeng ho thusa ho boloka ts'oaetso ea mali ka ho fokotsa 'mele ea' tsoekere ka mor'a ho ja, e ba etse khetho e ntle bakeng sa batho ba fumanoeng ba tšoeroe ke lefu la tsoekere la mofuta oa 2.
Kamoo U ka Etsang Hore Li Hōle
Ho bonolo haholo ho etsa sethopo sa lijo-thollo tse hlahisitsoeng lapeng. Seo u se hlokang ke nkho, starch ea hao e khethiloeng le nakoana le mamello.
- Sula senoelo sa ½ sa starch metsing-o ka khetha li-wheatberries, amaranth (e sa phutholoha), harese, buckwheat, poone, einkorn, farro, kamut, nyalothe, quinoa, raese, monokotsoai oa rye, mabele, spelled, kapa mofuta ofe kapa ofe oa lijo-thollo .
- Beha lijo-thollo ka nkho ea boholo ba quart kapa ho hlahisa sejana.
- Tlatsa nkho ka metsi 'me u koahele ka sehlahisoa sa limela kapa cheesecloth e tiisitsoeng ka sekwahelo sa nkho. Soak bosiu.
- Hlatsoa lijo-thollo. Le cheesecloth kapa sekoahelo sa semela se ntse se khomaretsoe, se fetisetsa nkho holim'a sekotlolo e le hore moea o tle o ntse o ka phalla ha o ntse o tšela lithollo. Lumella lijo-thollo hore li tsoe lihora tse 8-12, ebe o hlatsoa hape 'me o hule hape.
- Pheta ho hlatsoa le ho noa makhetlo a mabeli ho isa ho a mararo letsatsi ka leng.
- Litholoana tse nyenyane li lokela ho qala ho theha matsatsing a 'maloa. Ntlheng ena ho hlaha ho phethehile. Thala hantle pele o sebelisa kapa u boloke. Boloka ka sehatsetsing se koahetsoeng ka matsatsi a mararo. Haeba ba qala ho fofonela bobe kapa ho etsa filimi e nyenyane, lahla.
- O ka omisa lijo-thollo tsa hau ka ho li kenya ka dehydrator, o chesang e tlaase kapa o chesang kapa letsatsing. Ebe o leka ho li sila ka phofo bakeng sa ho baka, ho sebelisa motsoako oa lijo kapa blender.
Litsela Tse 4 tsa Thabela Lithollo Tse Hōlehileng
Tela ka salate. Lahlela lijo-thollo tse seng kae ka har'a salate eo ue ratang haholo. Kapa leka ho nkela lentile le linaoa sebakeng sa salese ea lentile e nang le mefuta e sa tsoaneng.
Pheha lijo-thollo tse chesang. Lebala oatmeal - ho hlahisa limela tse nang le li-buckwheat, quinoa, amaranth kapa nyalothe ka lebese (kapa metsi) ho stovetop ho fihlela lijo li le bonolo. Holimo le li-mix-ins tseo u li ratang haholo joaloka linate, lipeo, monokotšoai, kokonate e khabisitsoeng kapa linoo tsa cocoa. Fetola oatmeal ka mokopu-chia oatmeal ka ho hlahisa amaranth, nyalothe kapa buckwheat.
Kenya ka har'a lihlahisoa tsa bohobe. Etsa phofo leha e le efe e le mohope oa lijo-thollo bakeng sa phofo ea phofo ea lijo-thollo e sebelisang karolelano ea 1: 1.
U ka boela ua lema lijo-thollo tse hlahisitsoeng ka har'a batter leha e le efe ea setso bakeng sa limatlafatsi tse eketsehileng le fiber.
Reka lintho tse thahasellisang tse fumanoang ka lebenkeleng. Lihlahisoa tsa lijo-thollo tse hlahisitsoeng li hlaha ka ho le letšehali 'me li le teng lijong tsa korosari tsa moo. Sheba lijo-thollo, bohobe, li-buns, pastas, waffles, tortilla, li-muffins tsa Senyesemane le thepa e besitsoeng likarolong tse ncha le tse nang le serame. Ke u betha u fumana bahlophisi ba bang!
Ka Joy Bauer, MS, RDN, CDN, Bophelo bo botle le phepo ea Litsebi Litsebi tsa NBC Kajeno Bontša le mothehi oa Nako e Natefatsang.
> Mehloli:
> Caceres PJ, Martinez-Villaluenga C, Amigo L, Frias J. Tlhahlobo ea Lihlahisoa tse haufi, Li-Fiber tsa lijo, Phytic acid le Protheine Hydrolysis ea Lijo tsa Mahlaseli a Ntseng a lemaletse. Lijo tsa Limela Hum Nutriti . 2014; 69 (3): 261-7. https://www.ncbi.nlm.nih.gov/pubmed/25086701
> Chavan JK, Kadam SS. Ntlafatso ea phepo ea lijo tsa lijo-thollo ka ho hlahisa. Crit Rev Food Sci Litsi. 1989; 28 (5): 401-37. https://www.ncbi.nlm.nih.gov/pubmed/2692609.
> Hung PV, Maeda T, Yamamoto S, Morita N. Liphello tsa ho lengoa ka mokhoa o nepahetseng oa motsoako oa mokelikeli oa Koro. J Sci Food Agric. 2012; 92 (3): 667-72. https://www.ncbi.nlm.nih.gov/pubmed/?term=Ethatiso+ ea + bophahamo + bocha + moetlo +composition + ea +waxy+wheat
> Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, Graham TE. Tšusumetso e matla ea ho kenngoa ha Sourdough le Bohobe Bohle ba Bohobe Tšebelisong ea Mali, Insulin, le Incretins Boemong bo Feteletseng ba Boima ba 'Mele le Banna ba Bohlokoa. J Metsi Metsi . 2012: 184710. https://www.ncbi.nlm.nih.gov/pubmed/22474577
> Platel K, Eipeson SW, Srinivasan K. Bioaccessible Mineral Content ea Moriana oa Moriri o Malted (Elusine coracana), Koro (Triticum aestivum), le Barley (Hordeum vulgare). J Agricultural Food Chem 2010; 58 (13): 8100-3. https://www.ncbi.nlm.nih.gov/pubmed/20560601