Mekhoa ea phepo e nepahetseng e bolela ho khetha lijo tse feletseng ho e-na le lijo tse hloekisitsoeng, empa phapang ke efe pakeng tsa tse peli? Ha u ntse u ka belaella, lithollo kaofela li na le likarolo tsa lijo-thollo tsa pele, tse hōlileng ke semela sa lijo-thollo. Lihlahisoa tse hloekisitsoeng li hlophisoa-li hloekisitsoe-ho tlosa tse ling tsa likarolo tseo.
Likarolo tseo tsa lijo-thollo tsa pele li na le fiber hammoho le limatlafatsi tse ling, 'me lia u tsoela molemo, ke ka lebaka leo litsebi tsa bophelo li khothalletsang batho hore ba kenye lijo tsohle lijong tsa bona.
Empa lijo tsohle le phofo e hlahisoang ho tsona ha li etse lintho tse bonolo, tse hlakiloeng, ke ka lebaka leo lihlahisoa tsa lijo li ka 'nang tsa li qoba ka lihlahisoa tse ling.
Likarolo tsa Mantsoe a Sejo-thollo
Lihlahisoa li kenyelletsa koro, poone, raese, mabele, harese, nyalothe, rye le li-oats. Peō ea semela sa lijo-thollo, e boetse e bitsoa kernel, ke se kotuloang. E na le likarolo tse tharo:
- Lekala: Sekhetla se nang le mafura se koahelang kernel eohle
- Endosperm: Karolo e tsitsitseng ea lijo-thollo ka tlase ho branone
- Sejeremane: Karolo ea peō e ka hlahisang semela se seng sa lijo-thollo
Endosperm ke karolo e kholo ka ho fetisisa ea kernel 'me kokoana-hloko e nyenyane haholo. Likarolo tsohle tsa kernel li na le limatlafatsi. Sekokoana-hloko ke eona feela karolo e nang le mafura a phetseng hantle. Ramone e na le boholo ba fiber ea kernel.
Whole Grain vs. Sefate se Hloekisitsoeng
Peō ea lijo-thollo-ho tloha ka lijo-thollo tsa mofuta ofe kapa ofe, gluten-ntle kapa ha e-na le likarolo tsohle tse tharo tsa kernel ea lijo-thollo, fatše hammoho.
Perefo ea lijo-thollo e hloekisitsoeng e na le endosperm feela-mokhoa oa ho hloekisa phofo o tlosa likokoana-hloko le li-bran. Ho hlahisa phofo ea lijo-thollo ho fana ka bophelo ba nako e telele le mokhoa o motle oa ho etsoa. Mokhoa oa ho hloekisa phofo o tlosa germ le bran. Ho hlahisa phofo ea lijo-thollo ho fana ka sebaka sa nako e telele ea ho robala le ho apara hantle.
Nete e 'ngoe le e' E kenyelletsa sebete sa fibrous le germ e tletseng limatlafatsi ea kernel. E boetse e kenyelletsa li-vithamine, liminerale le fiber haholoanyane ho feta kamoo ho hloekisitsoeng phofo.
Ha e le hantle, bahlahisi ba eketsa li-vithamine le liminerale (haholo-holo, folic acid le tšepe) ho khutlela phofo ea koro e ntlafalitsoeng ho e etsa lijo tse phelisang hantle. Leha ho le joalo, ha ho na mokhoa oa ho eketsa fiber ho phofo e hloekisitsoeng ntle le ho senya thepa ea eona e ntle le ho fokotsa nako ea eona ea lilulo.
Sefate sa Naha sa Gitemen se sa Feleng: Haholo se Hloekisitsoe
Haeba u e-na le lefu lena le leqhoa kapa senotlolo se sa reng letho, u lokela ho qoba lithollo tse tharo (koro, harese le rye) mme mohlomong oats. Lihlahisoa tse ling li ntle ho uena, hafeela li e-s'o ka tsa silafatsoa ka lijo-thollo tsa gluten .
Le hoja baetsi ba lihlahisoa tse nang le gluten ba sebelisa litholoana tse sa lefelloeng tsa gluten ho etsa bohobe bo phelisang hantle, boholo ba lihlahisoa tse sa lefelloeng tsa maruteng 'marakeng li entsoe ka phofo e hloekileng ea gluten. Ka lebaka lena, batho ba bangata ba latelang lijo tsa gluten ha ba fumane fiber e lekaneng, 'me ba bang ha ba fumane li-vithamine tsa B tse lekaneng. U ka 'na ua hloka ho matlafatsa limatlafatsi tse ngata ha u ntse u ja gluten.
Hoa khoneha ho fumana phofo e sa lefelloeng ea lijo-thollo.
Ka mohlala, Morena Arthur Flour o etsa phofo e sa tsejoeng ea gluten. Empa litebello tse ngata tsa senoelo sa gluten u tla li bona li kenyeletsa lijo-thollo tse hloekisitsoeng, 'me raese e tšoeu e le sejo se tloaelehileng ka ho fetisisa.
Hape, ha u bua ka lithollo tse feletseng tsa gluten, u lokela ho tseba hore tse ling tsa seo re se nahanang e le "lithollo" ke mefuta e sa tšoaneng ea limela ka ho feletseng. Li-quinoa le buckwheat li kena sehlopheng sena, 'me ka bobeli li ka etsa libaka tse phetseng hantle tsa lijo-thollo.
> Mehloli:
> Kaofela ka Lihlopha tsa Thollo. Lefapha la Temo la United States KhethaMyPlate.gov. https://www.choosemyplate.gov/grains
> Whole Grains le Fiber. Mokhatlo oa American Heart. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WWoWG-mQzx8.