Melemo ea 9 ea bophelo bo botle ba ho ja lijo-thollo kaofela

Litaba

• Lithollo ke eng?
• 1. E na le limatlafatsi tse ngata le fiber
• 2. Fokotsa kotsi ea lefu la pelo
• 3. Fokotsa kotsi ea ho otloa ke setorouku
• 4. Fokotsa kotsi ea botenya
• 5. Fokotsa menyetla ea ho tšoaroa ke lefu la tsoekere la mofuta oa 2
• 6. Tšehetsa tšilo ea lijo e nepahetseng
• 7. Fokotsa ho ruruha ho sa foleng
• 8. E ka fokotsa menyetla ea ho tšoaroa ke mofetše
• 9. Ho amana le kotsi e fokotsehileng ea lefu la pele ho nako
• Lithollo kaofela ha se tsa motho e mong le e mong
• Lefu la Celiac le kutloisiso ea gluten
• Lefu le halefisang la mala
• Mokhoa oa ho kenyelletsa lijo-thollo lijong tsa hau
• Ntlha ea bohlokoa

Lithollo tsohle e bile karolo ea lijo tsa motho ka lilemo tse mashome a likete ().

Empa batšehetsi ba lijo tse ngata tsa sejoale-joale, tse kang paleo diet, ba re ho ja lijo-thollo ho kotsi bophelong ba hau.

Ha lijo tse ngata tse ntlafalitsoeng li hokahane le mathata a bophelo bo botle joalo ka botenya le ho ruruha, lithollo kaofela ke pale e fapaneng.

Ebile, ho ja lijo-thollo ho amana le melemo e fapaneng, ho kenyelletsa kotsi e tlase ea lefu la tsoekere, lefu la pelo le khatello e phahameng ea mali.

Mona ke melemo ea mantlha ea 9 ea bophelo bo botle ba ho ja lijo-thollo tse felletseng.

Lithollo ke eng?

Lijo-thollo ke peo ea limela tse kang joang tse bitsoang thollo. Mefuta e meng e tloaelehileng haholo ke poone, raese le koro.

Limela tse ling tsa limela tse se nang joang, kapa li-pseudocereals, le tsona li nkuoa e le lithollo tse felletseng, ho kenyeletsoa buckwheat, quinoa le amaranth.

Lithollo tsa lithollo kaofela li na le likarolo tse tharo ():

• Lekala. Ena ke e thata, e kantle
  khetla. E na le fiber, liminerale le li-antioxidants.
• Endosperm. Lera la bohareng la
  lithollo hangata li entsoe ka li-carb.
• Kokoana-hloko. Sena
  lera la ka hare le na le livithamini, liminerale, liprotheine le metsoako ea limela.

Lithollo li ka phetoa, tsa silakanngoa kapa tsa petsoha. Leha ho le joalo, ha feela likarolo tsena tse tharo li le teng ka bongata ba tsona ba pele, li nkuoa e le lithollo tse felletseng.

Lithollo tse hloekisitsoeng li tlositsoe kokoana-hloko le matlapi a korong, li siea endosperm feela.

Le ha lijo-thollo tse ntlafalitsoeng li kentsoe livithamini le liminerale tse ling hape, li ntse li se na bophelo bo botle kapa bo nang le phepo joaloka mefuta eohle.

Mefuta e tloaelehileng ea lijo-thollo e kenyelletsa:

• oatmeal
• Makipikipi
• nyalothe
• Quinoa
• raese e sootho
• Rye kaofela
• raese e hlaha
• monokotšoai oa koro
• bulgur
• buckwheat
• bolokolohi
• harese
• mabele

Lihlahisoa tse entsoeng ka lijo tsena li nkuoa e le lijo-thollo tse felletseng. Tsena li kenyelletsa mefuta e meng ea bohobe, pasta le lijo-thollo tsa hoseng.

Ha u reka lihlahisoa tsa lijo-thollo tse hlophiloeng hantle, bala lenane la metsoako ho etsa bonnete ba hore li entsoe ka ho felletseng ka lithollo, eseng motsoako oa lithollo tse felletseng le tse ntlafalitsoeng.

Hape, ela hloko tsoekere, haholo-holo tabeng ea lijo-thollo tsa hoseng, tse atisang ho laeloa ka tsoekere e eketsehileng. Ho bona "lijo-thollo" ka har'a sephutheloana ha ho bolele hore sehlahisoa se phetse hantle.

Lithollo kaofela li na le likarolo tsohle tse tharo tsa lijo-thollo. Ho na le mefuta e fapaneng, ho kenyelletsa koro e felletseng le poone e felletseng, habore, raese e sootho le quinoa.

1. E na le limatlafatsi tse ngata le fiber

Lithollo tsohle li fana ka limatlafatsi tse ngata tsa bohlokoa. Tsena li kenyelletsa:

• Faeba. Lekala le fana ka fiber e ngata lithollo tsohle.
• Li-vithamine. Lihlahisoa tsohle li na le livithamini tsa B tse ngata haholo, ho kenyeletsoa
  niacin, thiamine le folate (3,
  4).
• Liminerale. Li na le liminerale tse ngata, joalo ka zinc,
  tšepe, magnesium le manganese.
• Liprotheine. Lihlahisoa tsohle li ithorisa
  ligrama tse 'maloa tsa protheine ka ho sebeletsa.
• Li-antioxidants. Tse ngata
  metsoako ea lithollo li sebetsa joalo ka li-antioxidants. Tsena li kenyelletsa phytic acid,
  lignans, acid ea ferulic, le metsoako ea sebabole ().
• Semela
  metsoako. Lihlahisoa tsohle li fana ka mefuta e mengata ea metsoako ea limela e bapalang
  karolo ea ho thibela mafu. Tsena li kenyelletsa polyphenols, stanols, le sterols ().

Palo e nepahetseng ea limatlafatsi tsena e ipapisitse le mofuta oa lijo-thollo.

Leha ho le joalo, ho u fa leseli la boemo ba bona ba phepo e nepahetseng, mona ke limatlafatsi tsa bohlokoa ka ligrama tse 28 tsa oats e ommeng (4):

• Faeba: 3 dikgerama
• Manganese: 69% ea Referense
  Ts'ebeliso ea Letsatsi le Letsatsi (RDI)
• Phosphorus: 15% ea RDI
• Thiamine: 14% ea RDI
• Magnesium: 12% ea RDI
• Koporo: 9% ea RDI
• Zinki
  le tshepe: 7% ea RDI

Lihlahisoa tsohle li fana ka limatlafatsi tse fapaneng tsa bohlokoa, ho kenyeletsoa livithamini, liminerale, protheine, faeba le metsoako e meng e metle ea limela.

2. Fokotsa kotsi ea lefu la pelo

O mong oa melemo e meholohali ea bophelo bo botle ba lithollo ke ho fokotsa menyetla ea lefu la pelo, e leng sesosa se ka sehloohong sa lefu lefats'eng ka bophara ().

Tlhahlobo ea lithuto tse 10 e fumane hore li-servings tse tharo tsa ligrama tse 28 tsa lijo-thollo ka letsatsi li ka fokotsa menyetla ea lefu la pelo ka 22% ().

Ka mokhoa o ts'oanang, phuputso ea lilemo tse 10 ho batho ba baholo ba 17,424 e hlokometse hore ba jang karolo e phahameng ka ho fetisisa ea lijo-thollo kamanong le phepelo ea bona ea carb ba na le kotsi e tlase ea 47% ea lefu la pelo ().

Bafuputsi ba fihletse qeto ea hore lijo tse matlafatsang pelo li lokela ho kenyelletsa lijo-thollo tse ngata le lijo-thollo tse seng kae tse ntlafalitsoeng.

Boholo ba lithuto li kopana mefuta e fapaneng ea lithollo, ho etsa hore ho be thata ho arola melemo ea lijo ka bomong.

Ho ntse ho le joalo, mahobe a lijo-thollo le lijo-thollo, hammoho le li-bran tse ekelitsoeng, li hokahantsoe ka kotloloho le kotsi e fokotsitsoeng ea lefu la pelo.

Ho ja lijo-thollo ho ka fokotsa menyetla ea ho tšoaroa ke lefu la pelo, haholo-holo ha li nkela lijo-thollo tse ntlafalitsoeng sebaka.

3. Fokotsa kotsi ea ho otloa ke setorouku

Lithollo tsohle li ka thusa ho theola menyetla ea ho tšoaroa ke stroke ().

Ha ho hlahlojoa lithuto tse 6 ho batho ba ka bang 250,000, ba jang lijo-thollo tse ngata ba na le kotsi e tlase ea 14% ea ho otloa ke setorouku ho feta ba jang tse fokolang haholo ().

Ho feta moo, metsoako e meng ea lijo-thollo tse felletseng, joalo ka fiber, vithamine K, le li-antioxidants, e ka fokotsa menyetla ea hau ea stroke.

Lithollo tsohle li boetse li khothalelitsoe lijong tsa DASH le tsa Mediterranean, tseo ka bobeli li ka thusang ho theola menyetla ea hau ea stroke ().

Joaloka karolo ea phepo e nepahetseng ea pelo, lijo-thollo li ka thusa ho theola menyetla ea ho otloa ke seterouku.

4. Fokotsa kotsi ea botenya

Ho ja lijo tse nang le fiber ho ka u thusa ho u tlatsa le ho thibela ho ja ho tlōla. Lena ke le leng la mabaka a khothalletsoang hore lijo tse nang le fiber e phahameng li khothalletsoe ho theola boima ba 'mele ().

Lihlahisoa tsohle le lihlahisoa tse entsoeng ka tsona li tlatsa ho feta lithollo tse ntlafalitsoeng, mme lipatlisiso li fana ka maikutlo a hore li ka fokotsa menyetla ea hau ea botena.

Ebile, ho ja lijo tse 3 tsa lijo-thollo letsatsi le leng le le leng ho ne ho hokahanngoa le index ea 'mele e tlase (BMI) le mafura a ka mpeng ha ho hlahlojoa lithuto tse 15 ho batho ba ka bang 120,000 ().

Phuputso e 'ngoe e lekolang lipatlisiso ho tloha ka 1965 ho isa ho 2010 e fumane hore lijo-thollo le lijo-thollo tse nang le li-bran tse ekelitsoeng li amana le kotsi e tlase ea botenya ().

Lilemo tse mashome tsa lipatlisiso li fana ka maikutlo a hore lithollo li hokahane le kotsi e tlase ea botenya.

5. Fokotsa menyetla ea ho tšoaroa ke lefu la tsoekere la mofuta oa 2

Ho ja ka botlalo sebakeng sa lithollo tse ntlafalitsoeng ho ka fokotsa menyetla ea hau ea lefu la tsoekere la mofuta oa 2 ().

Tlhahlobo ea liphuputso tse 16 e fihletse hore ho tlosa mabele a ntlafalitsoeng ka mefuta e felletseng le ho ja bonyane li-servings tse 2 tsa lijo-thollo letsatsi le letsatsi ho ka fokotsa kotsi ea lefu la tsoekere ().

Karolo e 'ngoe ke hobane lithollo tse nang le fiber tse ngata li ka thusa ho laola boima ba' mele le ho thibela botenya, e leng sesosa sa kotsi sa lefu la tsoekere ().

Ntle le moo, liphuputso li hokahantse ho ja lijo-thollo tse felletseng ho fokotsa tsoekere e maling le ho ntlafatsa kutloisiso ea insulin ().

Sena se ka bakoa ke magnesium, diminerale e fumanoang lithollo tse thusang 'mele oa hau ho chesa carbs mme e tlameletsoe ho senitivity ea insulin ().

Fibre le magnesium ke limatlafatsi tse peli lithollo tse thusang ho theola menyetla ea hau ea lefu la tsoekere la mofuta oa 2.

6. Tšehetsa tšilo ea lijo e nepahetseng

Likhoele tse fumanehang mabeleng kaofela li ka ts'ehetsa tšilo ea lijo e nepahetseng ka litsela tse fapaneng.

Taba ea mantlha, faeba e thusa ho fana ka bongata litulong le ho theola menyetla ea hau ea ho patoa.

Taba ea bobeli, mefuta e meng ea likhoele tse lithollo e sebetsa joalo ka li-prebiotic. Sena se bolela hore li thusa ho fepa libaktheria tsa hau tse molemo, tse bohlokoa molemong oa ho sila lijo (,).

Ka lebaka la fiber ea eona, lithollo tse felletseng li thusa ho ts'ila lijo ka ho fana ka bongata litulong le ho fepa libaktheria tsa hau tse molemo.

7. Fokotsa ho ruruha ho sa foleng

Ho ruruha ke motso oa maloetse a mangata a sa foleng.

Bopaki bo bong bo bontša hore lithollo li ka thusa ho fokotsa ho ruruha ().

Phuputsong e 'ngoe, basali ba jeleng lijo-thollo tse ngata ba ne ba se na monyetla oa ho shoa ke maemo a sa foleng a amanang le ho ruruha ().

Ho feta moo, phuputsong ea haufinyane, batho ba nang le lijo tse se nang phepo ba nkile lihlahisoa tsa koro tse hloekisitsoeng ka lihlahisoa tsa koro e felletseng mme ba bona phokotso ea matšoao a ho ruruha ().

Liphetho tsa lithuto tsena le tse ling li tšehetsa likhothaletso tsa bophelo bo botle ba sechaba ho nkela lithollo tse ngata tse ntlafalitsoeng sebaka ka lithollo ().

Ho ja lijo-thollo khafetsa ho ka thusa ho fokotsa ho ruruha, e leng sesosa sa mafu a mangata a sa foleng.

8. E ka fokotsa menyetla ea ho tšoaroa ke mofetše

Lipatlisiso ka lijo-thollo le kotsi ea mofets'e li fane ka liphetho tse fapaneng, leha li bontša ts'episo.

Tlhahlobong e le 'ngoe ea lithuto tse 20, tse 6 li bontšitse kotsi e fokotsehileng ea mofets'e, ha tse 14 li sa bonts'a khokahano ().

Phuputso ea hajoale e fana ka maikutlo a hore melemo e matla ka ho fetisisa ea li-anticancer e khahlano le mofetše ke e 'ngoe ea mefuta e tloaelehileng ea mofets'e (24,).

Ntle le moo, melemo e meng ea bophelo bo botle e amanang le fiber e ka thusa ho theola menyetla ea hau ea mofetše. Tsena li kenyelletsa karolo ea eona ea prebiotic (24,,).

Kamora nako, likarolo tse ling tsa lithollo tse felletseng, ho kenyelletsa le phytic acid, phenolic acid le saponins, li ka liehisa kholo ea mofets'e (24).

Lithollo tsohle li ka thusa ho thibela mofetše o sa tloaelehang, e leng e 'ngoe ea mefuta e tloaelehileng ea mofets'e. Leha ho le joalo, lipatlisiso mabapi le litlamorao tsa lithollo tsa likokoana-hloko li tsoakane.

9. Ho amana le kotsi e fokotsehileng ea lefu la pele ho nako

Ha kotsi ea hau ea mafu a sa foleng e fokotsehile, menyetla ea ho shoa pele ho nako le eona ea theoha.

Ebile, phuputso e 'ngoe e bontšitse hore ho ja lijo-thollo ka botlalo ho theotse menyetla ea ho shoa ke lefu la pelo, le sesosa sefe kapa sefe ().

Phuputso e sebelisitse data ho tsoa lipatlisisong tse peli tse kholo tsa sehlopha, ho ikamahanya le lintlha tse ling tse ka susumetsang sekhahla sa lefu, joalo ka ho tsuba, boima ba 'mele, le mekhoa ea ho ja ka kakaretso.

Liphetho li bonts'itse hore phumants'o e ngoe le e ngoe ea ligrama tse 28 e ne e hokahantsoe le kotsi e tlase ea lefu ea 5%.

Lihlahisoa tsohle li hokahane le kotsi e tlase ea ho shoa pele ho nako ka lebaka lefe kapa lefe.

Lithollo kaofela ha se tsa motho e mong le e mong

Le ha lithollo li phetse hantle ho batho ba bangata, li kanna tsa se tšoanele batho bohle ka linako tsohle.

Lefu la Celiac le kutloisiso ea gluten

Koro, harese le rye li na le gluten, mofuta oa protheine eo batho ba bang ba sa e mameleng kapa ba e hanang.

Ho ba le ts'oaetso ea gluten, lefu la celiac, kapa kutloisiso ea gluten ho ka baka matšoao a fapaneng, ho kenyelletsa mokhathala, indigestion le bohloko ba manonyeletso.

Lihlahisoa tse se nang Gluten, ho kenyeletsoa buckwheat, raese, oats le amaranth, li ntle ho batho ba bangata ba nang le maemo ana.

Leha ho le joalo, ba bang ba na le bothata ba ho mamella mofuta ofe kapa ofe oa lijo-thollo 'me ba ba le khatello ea lijo le matšoao a mang.

Lefu le halefisang la mala

Lithollo tse ling, joalo ka koro, li na le lik'habohaedreite tse ngata tse khutšoane tse bitsoang FODMAP. Tsena li ka baka matšoao ho batho ba nang le "bowel syndrome" (IBS), e atileng haholo.

Batho ba bang ba na le bothata ba ho mamella lijo-thollo. Taba e tsebahalang haholo ke gluten, e amang batho ba nang le allergy ea gluten, lefu la celiac kapa kutloisiso ea gluten.

Mokhoa oa ho kenyelletsa lijo-thollo lijong tsa hau

O ka kenyelletsa lijo-thollo tse felletseng lijong tsa hau ka mekhoa e mengata.

Mohlomong ntho e bonolo ho e etsa ke ho fumana mekhoa e meng ea lijo-thollo tse felletseng ho lijo-thollo tse u li jang.

Mohlala, haeba bijoust e tšoeu e tloaelehile ka har'a ntlo ea hau, e nkele koro e felletseng ea 100% kapa pasta e 'ngoe ea lijo-thollo. Etsa se tšoanang ka mahobe le lijo-thollo.

Etsa bonnete ba hore u bala lenane la metsoako ho bona hore na sehlahisoa se entsoe ka lithollo kaofela.

Batla lentsoe "whole" ka pela mefuta ea lithollo. Haeba e re feela "koro" ho fapana le "koro e felletseng," ha e felle.

U ka leka liteko tsa lijo-thollo tse ncha tseo e ka 'nang eaba ha u e-so li leke joalo ka quinoa.

Mona ke mehopolo ea ho eketsa lijo-thollo lijong tsa hau:

• Etsa motoho o phehiloeng ka oatmeal kapa lithollo tse ling.
• Fafatsa li-groats tsa bohobe bo halikiloeng ka lijo-thollo kapa ka yogurt.
• Snack on popcorn tse hlahisitsoeng ke moea.
• Etsa polenta ka lijo-thollo tsa lijo-thollo.
• Fana ka raese e tšoeu ka raese e sootho, kapa bakeng sa lijo-thollo tse fapaneng
  joalo ka quinoa kapa farro.
• Kenya harese ho sopho ea meroho.
• Leka ho sebelisa phofo ea lijo-thollo tse felletseng, joalo ka phofo ea koro e felletseng,
  ka ho baka.
• Sebelisa
  majoe a poone a fatše ka majoe ho fapana le li-tortilla tse tšoeu ka li-tacos.

Ho na le mekhoa e mengata ea ho kenya lijo-thollo lijong tsa hau. Ho khutlisa lijo-thollo tse ntlafalitsoeng ka lithollo ke sebaka se setle sa ho qala.

Ntlha ea bohlokoa

Lihlahisoa tsohle li fana ka melemo e fapaneng ea bophelo bo botle.

Ho ja lijo-thollo kamehla ho ka fokotsa menyetla ea ho tšoaroa ke lefu la pelo, lefu la tsoekere la mofuta oa bobeli le botenya. Sena ke 'nete haholoholo ha li nka sebaka sa lijo-thollo tse ntlafalitsoeng lijong tsa hau.

Lijo tse nang le fiber e ngata joalo ka lithollo li boetse li ntlafatsa bophelo ba hau ba ho sila lijo, leha batho ba nang le mamello ea gluten ba tlameha ho qoba koro, harese le rye.

Bakeng sa bophelo bo ntlafetseng le bophelo bo bolelele, nahana ka ho eketsa lijo-thollo lijong tsa hau letsatsi le letsatsi. Lijo-thollo tsa lijo tsa hoseng tse phetseng hantle, tse nang le lithollo, tse kang oatmeal ea tšepe, ke khetho e tsebahalang.