Na Bohobe ba Rye bo Phetse Hantle?

Litaba

• Mefuta-futa
• Lintlha tsa phepo e nepahetseng
• Melemo e ka bang teng ea bophelo bo botle
• E ka ntlafatsa bophelo bo botle ba pelo
• E ka thusa taolo ea tsoekere maling
• Thusa bophelo bo botle ba lijo
• Ho u thusa hore u lule u tletse nako e teletsana
• Melemo e meng e ka bang teng
• Ho ka khoneha ho theoha ha bohobe ba rye
• Mokhoa oa ho etsa bohobe ba rye
• Ntlha ea bohlokoa

Bohobe ba rye bo ba le 'mala o motšo le ho ba matla, tatso ea lefatše ho feta bohobe bo tšoeu le ba koro bo tloaelehileng, e leng lona lebaka le etsang hore batho ba bangata ba bo thabele.

Ntle le moo, e hokahantsoe le melemo e 'maloa e ka bang teng ea bophelo bo botle, ho kenyelletsa taolo e ntle ea tsoekere ea mali le bophelo bo ntlafetseng ba pelo le tšilo ea lijo.

Sengoliloeng sena se lekola lintlha tsa phepo e nepahetseng le melemo ea bophelo bo botle ba bohobe ba rye.

Mefuta-futa

Bohobe ba rye hangata bo entsoe ka motsoako oa phofo ea rye le lithollo tsa rye (Sekhele sa secale).

E hlaha ka mefuta e fapaneng, ho latela motsoako o sebelisitsoeng, ho kenyeletsoa:

• Bohobe ba rye bo bobebe. Mofuta ona o entsoe ka phofo ea rye e tšoeu feela, e tsoang ho "endye" ea "rye" ea fatše - mokokotlo oa starchy oa lijo-thollo tsa rye.
• Bohobe ba rye bo lefifi. Mofuta ona o entsoe ka lithollo tsa rye tse fatše. Ka linako tse ling, phofo ea rye e lefifi e entsoe ka phofo e tšoeu ea rye e 'mala o nang le phofo ea cocoa, kofi ea hanghang kapa molasses.
• Bohobe ba rye ba marbled. Phetolelo ena e entsoe ka hlama e bobebe le e lefifi ea rye e kopantsoeng hammoho. Ka linako tse ling, hlama ea rye e lefifi e entsoe ka hlama e bobebe ea rye e 'mala o nang le phofo ea cocoa, kofi ea hanghang kapa molasses.
• Bohobe ba Pumpernickel. Bohobe bona bo entsoe ka lithollo tsa rye tse fatše.

United States, bohobe bo bobebe le bo lefifi ba rye bo tloaetse ho etsoa hammoho le phofo ea koro.

Ha e bapisoa le bohobe bo tšoeu le ba koro bo tloaelehileng, bohobe ba rye bo atisa ho ba boima le ho ba lefifi mme bo na le tatso e matla, e bolila empa e le ea lefatše.

Phofo ea rye e na le gluten e fokolang ho feta phofo ea koro, ke ka lebaka leo bohobe bo leng boima ebile ha bo phahame joaloka bohobe bo tloaelehileng bo entsoeng ka koro.

Leha ho le joalo, kaha e ntse e na le gluten, ha ea lokela batho ba nang le lefu lena le leng kapa kutlo ea gluten.

Bohobe ba rye bo entsoe ka motsoako oa phofo ea rye le lijo-thollo, ho latela mofuta oa bohobe. Li motenya, li lefifi, 'me li na le tatso e matla ho feta mahobe a tšoeu le a koro a tloaelehileng.

Lintlha tsa phepo e nepahetseng

Bohobe ba rye bo na le fiber e ngata 'me bo na le phepo e ntle ea limatlafatsi.

Seo se boletse hore sebopeho se nepahetseng se latela palo ea phofo ea rye e sebelisitsoeng, le bohobe bo bosoeu ba rye bo nang le phofo ea rye e ngata ho feta mefuta e bobebe.

Ka karolelano, selae se le seng (32 dikgerama) tsa bohobe ba rye se fana ka limatlafatsi tse latelang ():

• Lik'halori: 83
• Liprotheine: Ligrama tse 2,7
• Li-carb: 15.5 dikgerama
• Mafura: 1.1 dikgerama
• Faeba: 1,9 dikgerama
• Selenium: 18% ea Boleng ba Letsatsi le Letsatsi (DV)
• Thiamine: 11,6% ea DV
• Manganese: 11.5% ea DV
• Riboflavin: 8.2% ea DV
• Niacin: 7.6% ea DV
• Vithamine B6: 7.5% ea DV
• Koporo: 6.6% ea DV
• Tšepe: 5% ea DV
• Folate: 8,8% ea DV

Bohobe ba rye bo boetse bo na le zinki, pantothenic acid, phosphorus, magnesium, calcium le li-micronutrients tse ling.

Ha bo bapisoa le mahobe a tloahelehileng, joalo ka koro e tšoeu le e felletseng, bohobe ba rye hangata bo na le fiber e ngata ebile e fana ka li-micronutrients tse ngata, haholo livithamini tsa B (,,).

Ho feta moo, liphuputso li bonts'itse hore bohobe ba rye bo hloekileng bo lula bo tlatsa ebile bo ama maemo a tsoekere maling ho isa tekanyong e nyane ho feta mahobe a masoeu le a koro (,).

Bohobe ba rye bo na le limatlafatsi tse ngata, haholo-holo fiber le livithamini tsa B. E kanna ea tlatsa le ho ama maemo a tsoekere maling ho isa tekanyong e nyane ho feta mahobe a masoeu kapa a koro.

Melemo e ka bang teng ea bophelo bo botle

Ho ja bohobe ba rye ho ka thusa bophelo ba hau ka litsela tse 'maloa.

E ka ntlafatsa bophelo bo botle ba pelo

Ho eketsa bohobe ba rye lijong tsa hau ho ka ntlafatsa likarolo tse 'maloa tsa bophelo bo botle ba pelo, joalo ka ha lipatlisiso li hokahantse ho noa ha tsona le maemo a tlase a likotsi tsa lefu la pelo.

Mohlala, thuto ea libeke tse 8 ho batho ba 40 e bapisitse litlamorao tsa ho ja 20% ea likhalori tsa bona tsa letsatsi le letsatsi ho tsoa ho rye kapa bohobe ba koro maemong a k'holeseterole ea mali.

Bafuputsi ba fumane hore bohobe ba rye bo sebetsa haholo ho theoleng maemo a k'holeseterole ho banna ho feta bohobe ba koro le ho fokotsa kakaretso le LDL (cholesterol) e mpe ho fihla ho 14% le 12%, ka ho latellana ().

Phello ena e kanna ea ba teng ka lebaka la fiber e qhibilihang haholo ea bohobe ba rye, mofuta oa faeba e sa hloneheng e thehang ntho e kang ea gel tseleng ea hau ea lijo mme e ka thusa ho tlosa bile e nang le k'holeseterole e ngata maling le mmeleng oa hau.

Phuputso e bonts'itse hore phepelo ea fiber e qhibilihang khafetsa e hokahane le phokotso ea 5-10% ho li-cholesterol ka kakaretso le LDL (tse mpe) nakong ea libeke tse 4 ().

E ka thusa taolo ea tsoekere maling

Taolo ea tsoekere maling e bohlokoa ho motho e mong le e mong, haholo-holo batho ba nang le lefu la tsoekere la mofuta oa 2 le ba sa khoneng ho hlahisa insulin e lekaneng, hormone e laolang maemo a tsoekere maling.

Bohobe ba rye bo na le litšoaneleho tse 'maloa tse ka thusang taolo ea tsoekere maling ().

Qalong, e na le fiber e ngata e qhibilihang, e thusang ho fokotsa tšilo ea lijo le ho monya li-carbs le tsoekere ka tšebetso ea tšilo ea lijo, e lebisang ho nyolloeng hanyane ka hanyane maemong a tsoekere ea mali ().

Bohobe ba rye bo boetse bo na le metsoako ea phenolic, e kang ferulic acid le caffeic acid, e ka fokotsang tsoekere le insulin ho kenella maling, ho thusa ho laola tsoekere ea mali ().

Mohlala, phuputso ho batho ba baholo ba 21 ba phetseng hantle e fumane hore ho ja lijo tsa mantsiboea tse nang le rye le starch e sa keneng e thusitseng ho fokotsa ho tsoa ha tsoekere le insulin maling. Ntle le moo, e phahamisitse maemo a li-hormone tse satiety, tse bolokang batho ba tletse nako e teletsana ().

Leha ho le joalo, rye e hlakileng e ne e se na tšusumetso e kholo maemong a tsoekere maling, leha e ile ea eketsa maikutlo a botlalo ().

Thusa bophelo bo botle ba lijo

Bohobe ba rye bo ka thusa ho ntlafatsa bophelo ba hau ba tšilo ea lijo ka litsela tse 'maloa.

Ntlha ea pele, ke mohloli o motle oa fiber, o ka thusang ho boloka mala a hao kamehla. Faeba e qhibilihang e monya metsi, e thusa litulo hore li lule li le kholo li bile li le bonolo, ho li nolofalletsa ho feta ().

Ebile, phuputso e 'ngoe ho batho ba baholo ba 51 ba nang le ts'oaetso e hlokometse hore bohobe ba rye bo ne bo sebetsa hantle ho feta bohobe bo felletseng ba koro le litlolo tsa ho phekola ho patoa, ntle le litlamorao.

Boithuto bo bong bo bonts'itse hore fiber ea bohobe ba rye e ka nyolla maemo a mafura a ketane e khuts'oane joalo ka butyrate maling a hau.

Li-acid tsa ketane tse khuts'oane li hokahantsoe le melemo e fapaneng, ho kenyelletsa ho theola boima ba 'mele, maemo a tlase a tsoekere maling, le ts'ireletso khahlano le mofetše oa mala (,,).

Ho u thusa hore u lule u tletse nako e teletsana

Liphuputso tse ngata li bontšitse hore bohobe ba rye bo tlatsa ka mokhoa o makatsang (,,).

Sena se ka etsahala hobane e na le fiber e ngata e qhibilihang, e ka u thusang hore u ikutloe u tletse nako e telele (,,).

Mohlala, phuputso ho barupeluoa ba 41 e fumane hore ba jeleng bohobe ba rye ea lijo-thollo ba ikutloa ba khotsofetse mme ba ja likhalori tse fokolang hamorao letsatsing ho feta batho ba jeleng bohobe ba koro bo hloekisitsoeng ().

Melemo e meng e ka bang teng

Ntle le tse thathamisitsoeng ka holimo, bohobe ba rye bo fana ka melemo e meng ea bophelo bo botle.

Le ha li tšehelitsoe ke lithuto tse fokolang le bopaki bo fokolang, li kenyelletsa tse latelang:

• E ka fokotsa ho ruruha. Phuputso ea motho e hokahantse bohobe ba rye bo theoha ho tšoaea ho ruruha, joalo ka interleukin 1 beta (IL-1β) le interleukin 6 (IL-6) ().
• E ka itšireletsa khahlanong le mefuta e meng ea mofetše. Lithutong tsa batho le tsa li-test-tube, ho ja rye ho hokahantsoe le kotsi e fokotsehileng ea mofets'e, ho kenyeletsoa prostate, colorectal le kankere ea matsoele (,,,).

Bohobe ba rye bo hokahantsoe le melemo e mengata e ka bang teng bophelong bo botle, ho kenyelletsa ho theola boima ba 'mele, ho fokotsa ho ruruha, taolo e ntle ea tsoekere maling, le ho ntlafatsa bophelo ba pelo le tšilo ea lijo.

Ho ka khoneha ho theoha ha bohobe ba rye

Le hoja bohobe ba rye bo phela hantle, bo ka ba le mathata a tlase, ho kenyelletsa:

• E na le lithibela-mafu. Bohobe ba rye, haholo-holo mefuta e bobebe, bo na le phytic acid, e leng lithibela-mafu tse ka sitisang ho monya liminerale tse kang tšepe le zinki lijong tse tšoanang. Leha ho le joalo, li-antinutrients ha se taba ho batho ba latelang lijo tse nang le phepo e nepahetseng (25).
• E ka baka ho ruruha. Rye e na le fiber e ngata le gluten, e ka bakang ho thunya ho batho ba mamelang metsoako ena.
• Ha e tšoanelehe bakeng sa lijo tse se nang gluten. Bohobe ba rye bo na le gluten, bo etsang hore e se tšoanele batho ba jang lijo tse se nang gluten, joalo ka ba nang le lefu lena la celiac.
• E kanna ea ba le tsoekere e ngata. Likarolong tse ling tsa lefats'e, bohobe ba rye bo na le tsoekere e ngata e ekelitsoeng ho ntlafatsa tatso ea bona. Tsoekere e ekelitsoeng ha e na bophelo bo botle 'me e ka eketsa likhalori tse sa batleheng lijong tsa hau.

Bohobe ba Rye bo na le menyetla e mengata ea ho fokotseha. Ha e tšoanelehe bakeng sa phepo e se nang gluten, e ka baka ho ruruha, e ka ba le tsoekere e eketsehileng, 'me e na le li-antinutrients tse kang phytic acid, e ka amang monya oa liminerale.

Mokhoa oa ho etsa bohobe ba rye

Bohobe bo bocha ba rye bo ka etsoa hae ka lisebelisoa tse fokolang feela.

Lisebelisoa tse latelang le li-ratios li sebelisetsoa ho etsa bohobe ba rye bo bobebe:

• 1.5 di-teaspoon tsa tomoso e omileng hang-hang
• 1.5 linoelo (375 ml) ea metsi a futhumetseng
• 1 teaspoon ea letsoai
• Likopi tse 1.5 (200 dikgerama) tsa phofo ea rye
• Likopi tse 1.5 (ligrama tse 200) tsa phofo e thumisehileng
• 1 teaspoon ea peo ea caraway (ka khetho)

Mona ke pono-pono e potlakileng ea ho etsa bohobe ba rye:

1. Kopanya tomoso, letsoai, phofo ea rye, phofo ea koro le metsi ka sekotlolo. Phofo ea rye e omme haholo, kahoo o ka eketsa metsi haeba hlama e bonahala e omme haholo. E kokotse ho fihlela e boreleli. Hlokomela hore hlama ea rye ha e monate joaloka hlama ea koro.
2. Beha hlama ka sekotlolo se tlotsitsoeng habobebe, koahela ka ho thatela, 'me hlama e nyolohe ho fihlela e habeli ka boholo. Sena se nka lihora tse 1-2.
3. Tlosa hlama ka sekotlolo ebe oe bōpa hore e be bohobe bo boreleli bo motopo. Haeba o batla ho eketsa peo ea caraway, e kenye nakong ena.
4. Beha hlama ka thini ea bohobe e tlotsitsoeng habobebe, koahela ka sekoahelo se khomarelang, 'me e tlohele e nyolohe ho fihlela e habeli ka boholo hape, e nkang lihora tse ling tse 1-2.
5. Preheat ontong ho ea ho 425 ° F (220 ° C). Koaholla bohobe, 'me u etse likoto tse' maloa tse otlolohileng ka thipa, ebe u li baka metsotso e 30 kapa ho fihlela lefifi.Tlosa bohobe 'me u bo lule holim'a rack e pholileng bonyane metsotso e 20 pele u sebeletsa.

Bohobe ba rye bo bonolo ho bo etsa lapeng. Latela mehato e kaholimo ebe u itšela ka selae se secha sa bohobe ba rye bo entsoeng ka maiketsetso.

Ntlha ea bohlokoa

Bohobe ba rye ke mokhoa o mong o motle ho feta bohobe bo tšoeu le ba koro bo tloaelehileng.

Le ha e kanna ea baka ho phatloha ho batho ba hlokolosi mme mefuta e meng e ka laeloa ka tsoekere e ekelitsoeng, e ka fana ka melemo e fapaneng.

E na le fiber le limatlafatsi tse ngata - haholo livithamini tsa B - 'me e hokahantsoe le melemo ea bophelo bo botle, joalo ka ho theola boima ba' mele, taolo e ntle ea tsoekere maling, le bophelo bo ntlafetseng ba pelo le tšilo ea lijo.

Ho feta moo, ho bonolo ho kenyelletsa lijong tsa hau sebakeng sa bohobe bo tšoeu kapa ba koro bo tloaelehileng 'me bo ka etsoa habonolo lapeng.