Ho tloha ho Bulgar ho ea Quinoa: Ke lijo-thollo life tse nepahetseng bakeng sa lijo tsa hau?
Litaba
- Hobaneng ha lijo-thollo li ntoketse?
- Phepo ea lijo-thollo tse fapaneng e lekana joang?
- Lithollo tse phetseng hantle tsa pululelo
- Amaranth
- Leka lipepe tsena:
- Harese
- Leka lipepe tsena:
- Raese e sootho
- Leka lipepe tsena:
- Bulgur
- Leka lipepe tsena:
- Metsoala
- Leka lipepe tsena:
- Freekeh
- Leka lipepe tsena:
- Quinoa
- Leka lipepe tsena:
- Koro Monokotšoai
- Leka lipepe tsena:
- Paseka e feletseng ea koro
- Leka lipepe tsena:
- Tlhaloso e qaqileng ea lijo-thollo ka seng le hore na u ka li pheha joang
Ithute ka lithollo tse 9 tse tloaelehileng (le tse sa tloaelehang) ka setšoantšo sena.
U ka re lekholo la bo21 la lilemo Amerika e ntse e phela bocha.
Lilemong tse leshome tse fetileng, bongata ba rona re ne re qala ho utloa ka lijo-thollo tse ngata feela joalo ka koro, raese le motsoala. Hona joale, liluloaneng tse ncha (kapa, ka nepo, tsa khale) ho na le lishelefo tsa korosari.
Thahasello ho lisebelisoa tse ikhethileng le mokhoa oa ho tsamaea ntle le gluten li kentse botumo ba lithollo tse ikhethang.
Ho tloha bulgur le quinoa ho ea ho freekeh, ho na le likhetho tse ngata haholo tseo u ka khethang ho tsona ha u ntse u nahana ka diresepe tsa lijo tsa mantsiboea.
Haeba u ikutloa u hoholeha hanyane ka leoatleng la lithollo tse ngata, re u koahetse ka tataiso ena ea mekhoa ea phepo le ea ho pheha ea lithollo tse tloaelehileng le tse sa tloaelehang.
Empa pele, mona ke khatiso e potlakileng ea hore na ke lithollo life hantle ke tsona, le seo ba fanang ka sona bakeng sa bophelo bo botle.
Hobaneng ha lijo-thollo li ntoketse?
Thollo ke peo e nyane e jeoang e tsoang semeleng sa lelapa la joang. Mehloli ea lipeo tsena e kenyelletsa koro, raese le harese.
Lijo-thollo tse ngata tse tsamaeang ka mabitso a fapaneng e mpa e le lihlahisoa tsa limela tsa pele tse tsebahalang haholo. Ka mohlala, Bulgur ke koro e felletseng, e petsohileng ebile e phehiloe hanyane.
Ka linako tse ling, lijo tseo re li nkang lijo-thollo ha se tsa mofuta ona, hobane ha li tsoe joang 'me li hlalosoa hamolemo e le "maiketsetso." Leha ho le joalo, ka sepheo se sebetsang, li-psuedocereals tse kang quinoa le amaranth hangata li nkoa e le lithollo ho latela phepo.
Lithollo li etsa khetho e ntle bakeng sa bophelo bo botle hobane li na le fiber, B-vithamine, protheine, li-antioxidants le limatlafatsi tse ling.Ho fumana melemo e mengata, USDA e khothaletsa ho etsa halofo ea lijo-thollo tsa hau.
Phepo ea lijo-thollo tse fapaneng e lekana joang?
Mona ho sheba hore na lithollo tse fapaneng li bokellana joang, ho tloha litekanyetsong tsa khale ho ea ho tse ncha tse sa tloaelehang, ho ea mmarakeng o tloaelehileng.
Lithollo tse phetseng hantle tsa pululelo
Haeba u sa tsebe hore na lefatšeng u ka sebeletsa lijo-thollo tse kang bulgur kapa freekeh, u kanna ua hloka ts'usumetso e nyane. U ja eng feela monokotšoai oa amaranth kapa koro le?
Mehlala e meng e monate ke ena:
Amaranth
Ha e ntse e le peo, amaranth e na le limatlafatsi tse tšoanang le lijo-thollo kaofela. Hape, e tletse magnesium le phosphorus, liminerale tse tšehetsang masapo a phetseng hantle.
Leka lipepe tsena:
Lijo tsa hoseng tsa Amaranth le Walnuts le mahe a linotši ka tsela e tsotehang
Baked Zucchini Amaranth Patties ka Veggie Bululetsoe
Harese
Ha u reka harese, etsa bonnete ba hore ke harese e huliloeng (e ntse e na le makhapetla a eona a kantle), sebakeng sa harese ea perela, e ntlafalitsoeng.
Leka lipepe tsena:
Sopho ea Ginger ea Bo-mushroom le Hulled Barley ka Food52
Risotto e Pherese ea Harese le Cauliflower ka New York Times
Raese e sootho
Tsela e ntle ea gluten ha u lakatsa raese, hopola hore raese e sootho e nka nako e teletsana ho itokisetsa stovetop kapa ka seapehi sa raese ho feta raese e tšoeu. Bala metsotso e 40-45.
Leka lipepe tsena:
Raese e halikiloeng ea meroho e nang le raese e sootho le lehe ka tsela ea Culinary Hill
Turkey, Kale, le Brown Rice Soup ka Food Network
Bulgur
Koro ea Bulgur e ratoa lijong tse ngata tsa Middle East, 'me e ts'oana ka mokhoa o ts'oanang le motsoala kapa quinoa.
Leka lipepe tsena:
Likolobe tsa nama ea kolobe le Bulgur Stuffing ka Martha Stewart
Tabbouleh Salad ka Tsela ea Mediterranean
Metsoala
Lekola mabitso le mabitso a phepo ho netefatsa hore motsoala oa hau ke lijo-thollo tse felletseng ho fumana phepo e nepahetseng. Metsoala e ka ntlafatsoa ho fapana le koro e felletseng.
Leka lipepe tsena:
Lihobe tsa Couscous tsa Broccoli le Cauliflower ka Uproot Kitchen
Salmon e potlakileng le Couscous le Cilantro Vinaigrette ka The Kitchn
Freekeh
Hape e le sejo se tloaelehileng lijong tsa Middle East, e tletse ka fiber le melemo e meng ea phepo, joalo ka protheine, tšepe le calcium.
Leka lipepe tsena:
Koliflower e halikiloeng, Freekeh le Sauce ea Garlicky Tahini ka Cookie le Kate
Freekeh Pilaf le Sumac ka Saveur
Quinoa
Le ha quinoa ka tlhaho e se na gluten, e na le metsoako eo lithuto tse ling li e fumanang e ka tena batho ba itseng ba nang le lefu lena le leng. Liphuputso tse ling li bontša hore ha e ame batho ba kulisoang ke gluten.
Haeba u na le lefu lena le leng le le leng, buisana le setsebi sa hau sa bophelo bo botle ho utloisisa hamolemo haeba butle-butle ho eketsa quinoa lijong tsa hau ho ka u tsoela molemo.
Leka lipepe tsena:
Slow Cooker Enchilada Quinoa ka lierekisi tse peli le pod ea bona
Ho kentsoe salate ea Greek Quinoa ka Half Baked Harvest
Koro Monokotšoai
Lithollo tsena kaofela tsa koro lia hlafuna ebile li na le linate, e leng ho eketsang botle le tatso lijong.
Leka lipepe tsena:
Wheat Berry Salad e nang le liapole le Cranberries ka Chew Out Loud
Khoho, Asparagase, Tomate e omisitsoeng ke letsatsi le monokotšoai oa koro ka Mom Foodie
Paseka e feletseng ea koro
Lik'hilojule tse tlase le li-carbs le fiber e phahameng ho feta molekane oa eona o mosoeu oa pasta, leka ho e fapanya bakeng sa sebaka se bonolo, se phetseng hantle.
Leka lipepe tsena:
Paseka ea Lemone ea Asparagus ka ho ja hantle
Whole Wheat Spaghetti le Meatballs ka Matsatsi a 100 a Lijo tsa Sebele
Tlhaloso e qaqileng ea lijo-thollo ka seng le hore na u ka li pheha joang
Haeba u batla ho ea leka ntle le ho latela risepe, u ka fumana leseli la hore na u ka lokisa lijo-thollo ka seng ka tlase joang. Tlhahisoleseling eohle ea phepo e thehiloe ho senoelo se le seng sa lijo-thollo tse phehiloeng.
| Lijo-thollo (1 senoelo) | Ke eng? | Lik'halori | Liprotheine | Mafura | Li-carbs | Faeba | E na le gluten? | Mokhoa oa ho pheha |
| Amaranth | Peo e nang le starchy e jeoang ea semela sa amaranth | 252 lik'hilograma | 9 g | 3.9 g | 46 g | 5 g | Che | Kopanya karolo e le 1 ea peo ea Amaranth le likarolo tse 2 1 / 2-3 tsa metsi. Tlisetsa ho pheha, ebe o bososela, o koahetsoe, ho fihlela metsotso e 20. |
| Harese | Thollo lelapeng la joang Poaceae | Lik'hilograma tse 193 | 3.5 g | 0,7 g | 44.3 g | 6.0 g | Ho joalo | Kopanya karolo e le 'ngoe ea harese le likarolo tse peli tsa metsi kapa mokelikeli o mong ka pitseng. Tlisa ho pheha, ebe o omisa, o koahetsoe, metsotso e 30-40. |
| Raese e sootho | Peo ea joang Oryza Sativa, e tsoaletsoeng Asia le Afrika | Lik'hilograma tse 216 | 5 g | 1.8 g | 45 g | 3.5 g | Che | Kopanya litekanyo tse lekanang tsa raese le metsi kapa mokelikeli o mong ka pitseng. Tlisetsa ho pheha, ebe o bososela, o koahetsoe, hoo e ka bang metsotso e 45. |
| Bulgur | Koro e felletseng, e petsohileng ebile e phehiloe pele | 151 lik'halori | 6 g | 0,4 g | 43 g | 8 g | Ho joalo | Kopanya karolo e le 'ngoe ea bulgur le likarolo tse 2 tsa metsi kapa mokelikeli o mong ka pitseng. Tlisetsa ho pheha, ebe u bososela, u koahetse, metsotso e 12-15. |
| Metsoala | Libolo tsa koro ea durum e sithabetseng | Lik'hilograma tse 176 | 5.9 g | 0,3 g | 36.5 g | 2.2 g | Ho joalo | Tšela likarolo tse 1 1/2 tsa metsi a belang kapa metsi a mang holim'a karolo e le 'ngoe ea motsoala. Lumella ho lula, ho koaheloa, metsotso e 5. |
| Freekeh | Koro, e kotuloa e sa le nyane ebile e le tala | 202 lik'hilograma | 7.5 g | 0,6 g | 45 g | 11 g | Ho joalo | Kopanya litekanyo tse lekanang tsa freekeh le metsi ka pitseng. Tlisa ho pheha, ebe u bososela metsotso e 15. |
| Quinoa | Peo e tsoang lelapeng le le leng le spinach | Lik'hilograma tse 222 | 8.1 g | 3.6 g | 39.4 g | 5.2 g | Che | Hlatsoa quinoa ka botlalo. Kopanya karolo e 1 ea quinoa le likarolo tse 2 tsa metsi kapa mokelikeli o mong ka pitseng. Tlisa ho pheha le ho omisa, koahetsoeng, metsotso e 15-20. |
| Monokotšoai oa koro | Thollo ea lithollo ea koro | Likhilo tse 150 | 5 g | 1 g | 33 g | 4 g | Ho joalo | Kopanya monokotšoai o le 1 oa koro le likarolo tse 3 tsa metsi kapa mokelikeli o mong ka pitseng. Tlisa ho pheha, ebe o omisa, o koahetsoe, metsotso e 30-50. |
| Paseka e feletseng ea koro | Lijo-thollo tsa koro tse tiileng tse entsoeng ka hlama, ebe lia omisoa | Lik'hilograma tse 174 | 7.5 g | 0,8 g | 37.2 g | 6.3 g | Ho joalo | Pheha pitsa ea metsi a letsoai, eketsa pasta, ho omisa ho latela litaelo tsa liphutheloana, tsoha. |
Kahoo, qhekella! (Kapa ho belisa, ho bela, kapa ho chesa.) O ka se tsamaee hampe ho fumana lithollo tse ngata lijong tsa hau.
Sarah Garone, NDTR, ke setsebi sa phepo e nepahetseng, sengoli se ikemetseng sa bophelo bo botle le blogger ea lijo. O lula le monna oa hae le bana ba bararo Mesa, Arizona. Mo fumane a arolelana leseli la bophelo bo botle le phepo e nepahetseng le (haholo-holo) diresepe tse phetseng hantle ho Lengolo la Lerato le Eang Lijong.
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