Sebopeho le thepa ea bohlokoa ea li-groats tsa harese
Ha ho bapisoa lijo-thollo tse ling, lebokose le nkoa e le khalori e tlaase ka ho fetisisa, hobane 100 g ea lijo-thollo tse omeletseng e na le 313 kcal feela, le phofo e phehiloeng - 76 kcal.
Boleng ba glycemic index ea sele ha bo felle 35, ka hona e nkuoa e le sehlahisoa sa bohlokoa sa lefu la tsoekere. Lithollo tsa mabele tse senyehileng tse sa kang tsa ba fatše li na le fiber e ngata ho feta lijo-thollo tse ling. Barele e na le 8% ea fiber ea lijo le 65% ea lik'habohaedreite tse rarahaneng.
- Mafura - 1.4 g;
- Liprotheine - 10 g;
- Starch - 64 g;
- Lintho tsa trace - calcium (94 mg), phosphorus (354 mg), magnesium, tšepe, sodium, koporo, manganese, zinki, potasiamo (478 mg), sebabole, iodine, fluorine, cobalt, molybdenum;
- Li-vithamine - Lihlopheng tsa B, E, PP, D, A;
- Li-acid tse mafura - 0.5 g;
- Ash - 1.5 g;
- Starch - 64 g.
- Phosphorus - 43%, ntho ena e bohlokoa haholo ts'ebetsong e tloaelehileng ea boko;
- Manganese - 40%;
- Koporo - 38%;
- Fibre - 28%;
- Vitamin B6 - 26%;
- Cobalt - 22%;
- Molybdenum le vithamine B1 - 19%.
Sele e na le matla a ho thibela likokoana-hloko, a hlohlotsang matla le ho phahamisa 'mele, e etsa hore metabolism e hlophisehe, e ntlafatse ho potoloha ha mali le bokhoni ba kelello. Barley grits e boetse e etsa hore mosebetsi oa mokokotlo le oa nyooko o tloaelehe, le mokhoa oa ho ruruha ha mali, sebete le liphio, ho eketsang ts'ireletso ea 'mele le ho hanyetsa tšoaetso ea vaerase. Tšebeliso ea lijana tse tsoang seleng bakeng sa ho sokela, lefu la tsoekere, ho ferekana ha pono, ramatiki e bontšoa.
Harese e ja tsoekere
Lefu la tsoekere le tšoauoa ka bothata ba ho hloka lijo tsa 'mele le metabolism ea metsi, ka hona, bakuli ba fumanoa khafetsa ka phapanyetsano ea mafura le liprotheine. Sena se hlalosa 'nete ea hore bakuli ba khethiloe ho ja lijo tse tsoang limeleng, tse nang le lik'habohaedreite tse bonolo tse tlotsitsoeng habonolo le fiber e ngata. Ho laola boemo ba tsoekere e maling, ho bohlokoa ho latela melao-motheo ea phepo e nepahetseng, e 'ngoe ea likarolo tsa eona e leng sele.
Lisebelisoa tse sebetsang
Recipe nomoro ea 1
Ho lokisa tatso ea harese e monate le e phetseng hantle ea tsoekere, ho hlokahala hore o hlatsoe lijo-thollo tse 300 g ebe o li kenya ka pane. Ebe u tlatsa seleng ka 0,6 l ea metsi a batang (hoa hlokahala ho boloka karolo ea 1: 2). Beha saucepan hodima mollo o phahameng. Ha motsoako o qala ho "hula", "porridge" e ka nkoa e se e loketse. Fokotsa mollo hanyane 'me u tšolle phofo ho tatso ea hau (mohlomong letsoai le fokolang). Maemong ana, sele e lokela ho lula e tsoakiloe ho qoba ho chesa.
Ha porridge e ntse e nyamela, o hloka ho halika eiee e lohiloeng ka oli ea meroho. Ebe lieie e halikiloeng e lokela ho lumelloa hore e pholile. Ha lintho tsohle tse mokelikeli tse kahara porese, li tlosoa setofo. Ebe saucepan e nang le porridge e felileng e lokela ho koaloa ka sekwahelo ebe e koaheloa ka thaole. Kahoo e lokela ho ba halofo ea hora. Sena se hlokahala molemong oa ho otsela oa ho qetela, e le hore phofo e ka ba e loketseng ho sebelisoa ke motho ea tsoekere. Ha halofo ea hora e fetile, porilla e lokela ho kopanngoa le lieie e halikiloeng. Joale e se e loketse ho sebelisoa.
Recipe nomoro ea 2
U ka pheha khalase ea harese ka sejoana se phehang butle. Ho etsa sena, lijo-thollo tse hlatsoitsoeng hantle (150 g) li tšeloa ka sekotlolo sa sesebelisoa, ho tšeloa letsoai le lenyenyane ebe ho tlatsoa metsi (1 l). Ebe re bulela mokhoa oa "Porridge" bakeng sa halofo ea hora ebe oa ema. Pheka e liehang ka boeona e tla u tsebisa ha porous ea barele e se e loketse.
Recipe nomoro ea 3
O ka pheha porridge le hanyane ka tsela e fapaneng. Likopi tse peli tsa sele li tšela lilithara tse 3 tsa metsi, li noka hanyane ebe li belisoa mocheso o phahameng. Ha boima bo bosoeu bo bofubelu bo qala ho hlaha ka nako ea ho pheha, metsi a feteletseng a qhaloa, porete e fetisetsoa setsing se seng, e tšeloa ka khalase ea lebese ebe e belisoa, e lula e hlohlelletsa, ho fihlela e phehoa ka mocheso o tlase.
Seo se hlahisoang ke porete e hasaneng holim'a poleiti, e tlosoang mochesong, e kopantsoe le chisi ea khoele (khalase e le 'ngoe le halofo) ebe e tloheloa hore e butsoe ka tlas'a sekoaelo ka metsotso e 10. Porridge e ikemiselitse ho sebelisoa.
Ke mang ea sa lokelang ho ja lijana tsa mabele
Tsohle li lokile ha li sebelisoa ka teka-tekano. Haeba ho na le sele ka letsatsi le leng le le leng, joale o ka fihlela sephetho se fapaneng. Ka hona, ha ua lokela ho tlisa tšebeliso ea limela tsa mabele ho cheseho ea boithati. Ha ho kgothaletswe ho ja sele ho batho ba nang le hypersensitivity kapa ho se mamellane ho lijo-thollo tsena.
Lingaka tse ling ha li khothaletse ho kenyelletsa litlolo tsa harese lijong nakong ea kemero, hobane menyetla ea ho hlaha pele ho nako e eketseha. Maemong a mang, li-korong tsa barele li ka ba molemo feela. Ntle le taba ea hore lebokose le tla thusa bophelo ba malapa, theko ea lona e tlase e tla thusa ho fokotsa litšenyehelo tsa lijo.
