Lithollo tse 13 tsa bophelo bo botle le lebaka leo u lokelang ho li ja ka tsona

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Hangata lik'habohaedreite li hlokomolohuoa lijong empa ha e le hantle ke mohloli oa mafura 'meleng oa hau. Leha ho le joalo, lik'habohaedreite tse ntlafalitsoeng tse fumanoang bohobe bo bosoeu, li-cookie, lipompong le lijo-thollo tse tsoekere li fosahetse bophelong ba hau. Ho ja lijo tse ngata haholo ha ho kotsi feela boima ba 'mele oa hau empa hape ho ka baka kotsi ea mafu a pelo le lefu la tsoekere. Ho fetohela lithollo tse phetseng hantle ke khetho e ntle kaha ho ka thibela maemo ana a bophelo ho ba teng pele ^[1] .

Lithollo ke Eng?

Thollo e bitsoa thollo ha e na le likarolo tse tharo tsa peo - koro, kokoana-hloko le endosperm. Lithollo tsohle li arotsoe ka mekhahlelo e 'meli - lijo-thollo le maiketsetso. Lijo-thollo li na le joang bo kang lijo-thollo tse kang koro, habore, poone, raese, mabele, harese, nyalothe le rye. Pseudocereal e na le tse seng joang joaloka amaranth, quinoa le buckwheat.

Liperesente tse 100 tsa lithollo ke karolo ea mantlha ea phepo e nepahetseng hobane li na le phepo e ntle, ho fapana le lithollo tse ntlafalitsoeng tse hlobolotsoeng limatlafatsi hang ha li sebetsoa.

Lithollo tse phetseng hantle kaofela le hore na hobaneng u lokela ho li ja

1. Koro eohle

Koro e felletseng ke sesebelisoa sa mantlha se fumanoang lihlahisoa tse besitsoeng, li-noodle, pasta, bulgur le semolina. Ho ba lijo-thollo tse tenyetsehang ho na le gluten e ngata. Haeba u se na kutlo ea gluten, u ka e sebelisa haholo kaha koro e felletseng e na le li-antioxidants tse ngata, li-fiber, li-vithamine le liminerale. Koro e felletseng ke phepo e ntle ho fapana le koro e tloaelehileng. Empa etsa bonnete ba hore o sheba leibole e reng 100% ea koro e felletseng ha o ntse o reka lihlahisoa tsa koro e felletseng.

2. Li-oats kaofela

Li-oats ba ruile ka avenanthramide, antioxidant e sirelletsang pelo mafung a fapaneng mme e hokahantsoe le kotsi e theotsoeng ea mofetše oa colon le khatello e tlase ea mali hape ^[pedi] . E boetse e laetsoe ka fiber, livithamini le liminerale. Ha u ntse u reka li-oats tse felletseng, reka li-oats tse sehiloeng ka tšepe, li-oats tse hahiloeng le li-oats. Qoba oatmeal hanghang hobane li na le sirapo ea poone e nang le high-fructose e mpe molemong oa bophelo bo botle.

3. Rye ea lijo-thollo kaofela

Rye ea lijo-thollo kaofela e nkuoa e na le phepo e ntle ho feta koro hobane e na le liminerale tse ngata tse nang le lik'habohaedreite tse fokolang mme ha e bake sehloba maemong a tsoekere maling ^[3] . Rye ke mohloli o motle haholo oa fiber e nang le 16.7 g ho 100 g e sebeletsang. Liphuputso li bonts'itse hore ho sebelisoa ha fiber ea phepo ho thusa ho monya butle ha lik'habohaedreite, tse thibelang maemo a tsoekere ea mali ho nyoloha ka potlako ^[4] , ^[5] .

4. Raese e sootho

Raese e sootho e na le limatlafatsi tse ngata ho feta raese e tšoeu hobane ea pele e na le lithollo kaofela 'me ea morao e tlositse kokoana-hloko le matlapi a korong. Raese e sootho e na le limatlafatsi tsohle ho kenyelletsa magnesium, iron, calcium, livithamini tsa B le phosphorus. E na le antioxidant e bitsoang lignan e fokotsang kotsi ea lefu la pelo, khatello ea mali, ho ruruha le k'holeseterole ^[6] . Raese e sootho e boetse e na le mefuta e sootho e nkhang hamonate joaloka raese ea basmati.

5. Harese

Harese eohle ke tlatsetso e ntle lijong tsa hau tse phetseng hantle hobane harese e na le fiber tse ngata tse qhibilihang le tse sa qhalaneng. E fumaneha ka mefuta e 'meli - harese e felletseng le harese e entsoeng ka perela. Harese kaofela ke mohloli o motle haholo oa liminerale le livithamini tse kang manganese, magnesium, selenium, koporo, zinki, tšepe, potasiamo, phosphorus, livithamini tsa B le fiber. E boetse e ithorisa ka lik'hemik'hale tsa likokoana-hloko tse fokotsang kotsi ea mafu a sa foleng, ho bolela thuto ^[7] .

6. Quinoa

Quinoa e nkoa e le lijo tse monate haholo hobane ke mohloli oa liprotheine o felletseng mme o na le livithamini, liminerale, mafura a phetseng hantle le fiber. Lijo-thollo tsena kaofela li na le li-antioxidants tse kang kaempferol le quercetin tse nang le bokhoni bo matla ba ho fokotsa mafu a sa foleng a kang lefu la pelo, mofetše le ho ruruha ho sa foleng ^[8] , ^[9] . Quinoa ha e na gluten, e na le tatso e bobebe le ho hlafuna ho poteletseng.

7. Buckwheat

Buckwheat ke lijo-thollo tse ling tsa maiketsetso tse loketseng batho ba nang le lefu lena le leng. E tletse limatlafatsi tse kang manganese, koporo, magnesium, tšepe, phosphorus, fiber le livithamini tsa B. Buckwheat e na le starch e hanang, e nang le fiber e fetelang kholoneng ea hau ho fepa libaktheria tse phetseng hantle tse bohlokoa ts'ebetsong e nepahetseng ea tšilo ea lijo. ^[10] . Ba sa tsotelleng gluten ba ka ja buckwheat kaha ha e na gluten.

8. Raese e hlaha

Raese e hlaha ke lijo-thollo tse ling tse nang le matlapi a korong, kokoana-hloko le endosperm. Ke matla a matla a protheine mme e na le tatso e monate ea linate e etsang hore raese e hlaha e be theko. Raese e hlaha e ntle haholo ho ba nang le lefu lena le sa sebetseng kapa bakeng sa ba nang le kutlo ea gluten kapa koro. Raese e hlaha ke mohloli o babatsehang oa fiber, manganese, magnesium, vithamine B6, zinki le niacin. Ho sebelisa raese e hlaha letsatsi le leng le le leng ho tla ntlafatsa bophelo bo botle ba pelo le ho fokotsa kotsi ea mofuta oa 2 lefu la tsoekere ^{[leshome le motso o mong]} .

9. Poone

Poone ke seneke se ratoang haholo seo batho ba bangata ba ratang ho se ja. Poone e sa sebetsoang kaofela ke mohloli o motle oa magnesium, phosphorus, zinc, koporo, li-antioxidants le livithamini tsa B. Poone eohle e eketsa limela tsa 'mele tse phetseng hantle hape e na le li-antioxidants tse ngata tse kang lutein le zeaxanthin eo ho thoeng e fokotsa kotsi ea ho senyeha ha macular le lera la mahlo, ho latela thuto ^[12] .

10. Se peletsoe

Se ngotsoe se na le limatlafatsi tsa bohlokoa tse kang fiber, livithamini tsa B, zinki, tšepe, manganese, magnesium le phosphorus. Leha ho le joalo, lijo-thollo tsena kaofela li na le li-antinutrients tse kang phytic acid e fokotsang ho monya tšepe le zinc, empa li-antinutrients li ka fokotsoa ka ho belisoa, ho mela kapa ho inela lithollo. Batho ba nang le kutloelo-bohloko ea gluten ba lokela ho qoba ho ngola.

11. Semela

Semela se na le botlolo bo bonolo bo nang le tatso ea linate. Ha e na gluten ebile e na le mafura, fiber, protheine le liminerale tse sa tšeloang mali tse kang potasiamo, calcium, phosphorus le iron. Ntle le moo, mabele a tsejoa a na le li-antioxidants tse ngata ho feta li-blueberries le likharenate. Ho ea ka phuputso, mabele a na le kompone e bitsoang 3-Deoxyanthoxyanins (3-DXA) e nang le bokhoni bo matla ba ho fokotsa menyetla ea mofetše oa colon. ^[13] .

12. Nyalothe ea poone

Ho ea ka Whole Grains Council, nyalothe ke thollo ea bohlokoahali lefatšeng. Ho na le mefuta e fapaneng ea mafahla a fumanoang joalo ka kodo, foxtail, monoana, proso, perela le nyalothe tse nyane. Tsena tsohle ha li na gluten ebile li na le tšebetso e ngata ea antioxidant ^[14] . Nyalothe ea Foxtail e bontšitsoe e fokotsa maemo a triglyceride le ho eketsa k'holeseterole e ntle, ho latela phuputso ^{[leshome le metso e mehlano]} .

13. Amaranth

Thollo ena kaofela e na le calcium e ngata, tšepe, magnesium, phosphorus le potasiamo 'me ke eona feela lijo-thollo tse nang le vithamine C e ngata, ho latela Lekhotla le leng le le leng la Lithollo. Ke ntlo ea matla ea protheine, e nang le li-anti-inflammatory le thibelo ea mofets'e, melemo ea bophelo bo botle ba pelo le mohloli o ruileng oa li-phytosterol ^[16] , ^[17] , ^[18] .

Mekhoa ea ho Eketsa Lithollo Tsohle Lijong Tsa Hau

• Natefeloa ke lijo-thollo tse nang le lithollo tse felletseng joaloka li-oats kapa li-flakes nakong ea lijo tsa hoseng.

• Khetha bohobe bo felletseng ba bohobe holim'a bohobe bo tšoeu bo ntlafalitsoeng bakeng sa ho etsa sandwich.

• E beha raese e tšoeu bakeng sa raese e hlaha, raese e sootho kapa quinoa.

• Sebakeng sa li-breadcrumbs tse ommeng, o ka sebelisa li-oats tse halikiloeng kapa lijo-thollo tse silafalitsoeng tsa koro e felletseng bakeng sa lipepe tse tebang haholo.

• U ka eketsa raese e hlaha kapa harese ka sopho, sechu le lisalate ho fumana lethal dose la phepo e eketsehileng.

1. [1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). Mekhatlo ea lijo-thollo, lijo-thollo tse ntlafalitsoeng, le litholoana le meroho tse nang le likotsi tsa tsohle tse bakang ho shoa ha motho le ketsahalo ea lefu la methapo ea pelo le leqeba la ischemic: Thuto ea Atherosclerosis Risk in Communities (ARIC). American Journal of Clinical Nutrition, 78 (3), 383-390.
2. [pedi]Meydani, M. (2009). Melemo e ka bang teng ea bophelo bo botle ba avenanthramides ea oats. Litlhahlobo tsa phepo e nepahetseng, 67 (12), 731-735.
3. [3]Nordlund, E., Katina, K., Mykkänen, H., & Poutanen, K. (2016). Litšobotsi tse Ikhethileng tsa Bohobe ba Rye le ba Koro bo li ama ka tsela ea Vitro Gastric Disintegration le Vivo Glucose le Insulin Responses. Lijo (Basel, Switzerland), 5 (2), 24.
4. [4]Lattimer, J. M., & Haub, M. D. (2010). Liphello tsa Fibre ea Lijo le Likarolo tsa Eona ho Bophelo ba Metabolic. Metsoako, 2 (12), 1266-1289.
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6. [6]Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P., & McCullough, M. L. (2010). Lignans ea lijo: fisioloji le monyetla oa ho fokotsa likotsi tsa lefu la pelo. Litlhahlobo tsa phepo e nepahetseng, 68 (10), 571-603.
7. [7]Tlhahiso, E., Tang, Y., & Sang, S. (2017). Likokoana-hloko tse nang le likokoana-hloko tse nang le likokoana-hloko ka harese. Journal ea Tlhahlobo ea Lijo le Lithethefatsi, 25 (1), 148-161.
8. [8]Shaik, Y. B., Castellani, M. L., Perrella, A., Conti, F., Salini, V., Tete, S., ... & Cerulli, G. (2006). Karolo ea quercetin (setlama sa tlhaho sa litlama) ho ho kula le ho ruruha. Journal ea li-regulator tsa likokoana-hloko le li-homeostatic agents, 20 (3-4), 47-52.
9. [9]M Calderon-Montano, J., Burgos-Morón, E., Pérez-Guerrero, C., le López-Lázaro, M. (2011). Tlhahlobo mabapi le phepo ea flavonoid kaempferol. Litlhahlobo tse nyane khemisteng ea bongaka, 11 (4), 298-344.
10. [10]Skrabanja, V., Liljeberg Elmståhl, H. G., Kreft, I., & Björck, I. M. (2001). Limatlafatsi tsa starch lihlahisoa tsa buckwheat: lithuto tsa vitro le vivo. Journal ea Temo le Chemistry ea Lijo, 49 (1), 490-496.
11. [leshome le motso o mong]Belobrajdic, D. P., & Nonyana, A. R. (2013). Karolo e ka bang teng ea lik'hemik'hale tsa phytochemical in allgrain cereal bakeng sa thibelo ea mofuta oa 2 lefu la tsoekere. Tlaleho ea Nutrition, 12 (1).
12. [12]Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Ho kenella ha Lutein, Zeaxanthin, le tse ling tsa Carotenoids le Ts'oaetso ea Macular e amanang le lilemo lilemong tse mashome a mabeli tsa tebello e lebelletsoeng. JAMA Ophthalmology, 133 (12), 1415.
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14. [14]Chandrasekara, A., & Shahidi, F. (2010). Likateng tsa Insoluble Bound Phenolics ho Millets le Tlatsetso ea tsona ho Antioxidant Capacity. Tlaleho ea Khemistri ea Temo le Lijo, 58 (11), 6706-6714.
15. [leshome le metso e mehlano]Sireesha, Y., Kasetti, R. B., Nabi, S. A., Swapna, S., & Apparao, C. (2011). Liketso tsa antihyperglycemic le hypolipidemic tsa lipeo tsa Setaria italica ka likhoto tsa lefu la tsoekere la STZ. Pathophysiology, 18 (2), 159-164.
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18. [18]Marcone, M.F, Kakuda, Y., & Yada, R. Y. (2003). Amaranth e le mohloli o ruileng oa phepo ea β-sitosterol le li-phytosterol tse ling. Jala lijo tsa phepo ea motho, 58 (3), 207-211.

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