Flour ke sehlahisoa sa ho qetela sa phofo ea lijo-thollo. E sebelisetsoa ho etsa bohobe, pastry, pasta le lihlahisoa tse ling tsa phofo. Ho bohlokoa hore batho ba nang le lefu la tsoekere ba tsebe mofuta oa phofo ea glycemic, hammoho le mefuta ea eona, e le hore ba khethe mefuta e fapaneng e loketseng ho pheha lijana tse nang le lik'habohaedreite tse tlase.
Ho sila ke eng?
Metsi a fumanoang mohloling o le mong o bolileng, empa ka mekhoa e fapaneng ea ho sebetsana le ona, o fapana le ho omeng ha ona:
- Ho sesa hantle - sehlahisoa se joalo ke litholoana tsa ho hloekisa lijo-thollo ho tloha khetla, kutu le aleurone. E chesoa ka lebaka la bongata ba lik'habohaedreite tse sebopeho.
- Ho sesa ka bohareng - mofuta ona oa phofo o na le fiber ho tsoa khetla ea mabele. Tšebeliso e na le moeli.
- Ho sesa ha Coarse (phofo ea lijo-thollo e felletseng) - e ts'oanang le lijo-thollo tse halikiloeng. Sehlahisoa se na le likarolo tsohle tsa sejelo sa phepo. E loketse ebile e molemo haholo bakeng sa tšebeliso ea lefu la tsoekere le phepo e nepahetseng.
Motsoako o ka bang phofo:
- starch (ho tloha ho 50 ho isa ho 90% ho latela mefuta e fapaneng);
- liprotheine (ho tloha ho 14 ho isa ho 45%) - ka lipontšo tsa koro li tlase, ho soy - tse phahameng ka ho fetisisa;
- lipids - ho fihlela 4%;
- fiber - fiber ea phepo;
- Li-vithamine tsa li-B;
- retinol;
- tocopherol;
- Li-enzyme;
- liminerale.
Koro ea phofo
Mefuta e 'maloa e entsoe ka koro. Kereiti e holimo e tšoauoa ka litaba tse tlase tsa fiber, boholo bo bonyenyane ba likaroloana le ho ba sieo ha likhetla tsa mabele. Sehlahisoa se joalo se na le lintlha tse phahameng tsa khalori (334 kcal) le boleng ba bohlokoa ba glycemic index (85). Matšoao ana a khetholla phofo ea koro ea koro ea pele-e le lijo tseo thibelo ea tsona e leng karolo ea bohlokoa ea lijo tsa batho ba nang le lefu la tsoekere.
Sekolo se Phahameng sa Sekolo sa Kolo ke Lira tsa Bakuli ba Lefu la Tsoekere
Matšoao a mefuta e setseng:
- Ea pele - boholo ba ente e kholo hanyane, litaba tsa khalori - 329 kcal, GI 85.
- Letšoao la boholo ba bobeli le maemong a fihlang ho 0,2 mm, khalori - 324 kcal.
- Krupchatka - likaroloana ho fihlela ho 0.5 mm, li hloekisitsoe ho tloha khetla, li na le fiber e nyane.
- Borena ba Wallpaper - ho fihla ho 0,6 mm, ho sa sebelisoe lijo-thollo tse sa koaeloang, ka hona bongata ba livithamini, li-microelement le fiber li phahame haholo ho feta baemeli ba pejana.
- Phofo ea lijo-thollo e felletseng - e sila lijo-thollo tse tala tse sebelisoang haholo ho batho ba phetseng hantle le ba kulang.
Phofo ea oat
Har'a lisebelisoa tsohle tse sebelisoang ho hlahisa oatmeal, oats e na le lik'habohaedreite tse tlase (58%). Ntle le moo, sebopeho sa lithollo se kenyelletsa beta-glucans, e fokotsang tsoekere ea mali mme e thusa ho tlosa cholesterol e ngata, hammoho le livithamini tsa B-mfululizo le likarolo tsa trace (zinki, iron, selenium, magnesium).
Ho kenyelletsa lihlahisoa tse thehiloeng ho oat lijong ho ka fokotsa tlhoko ea mmele ea insulin, 'me palo e kholo ea fiber e thusa ho tloaela tšilo ea lijo. Lenane la glycemic le maemong a mahareng - likarolo tse 45.
Oatmeal - sehlahisoa sa lijo-thollo tse soang
Lijana tse ka khonehang tse thehiloeng ho oatmeal bakeng sa lefu la tsoekere:
- li-cookies tsa oatmeal;
- li-pancake tse nang le sirapo le linate;
- li-pie tse nang le liapole tse tsoekere le tse bolila, lilamunu.
Buckwheat
Buckwheat phofo (index ea glycemic ke 50, lik'hilojule - 353 kcal) - sehlahisoa sa phepo se u lumellang ho hloekisa 'mele oa chefo le chefo. Lisebelisoa tse ka u thusang tsa lintho tse teng:
Li-pancake tse entsoeng ka phofo ea rye bakeng sa batho ba lefu la tsoekere- Li-vithamine tsa B li fetolela tloaelo ea methapo ea methapo le e poteletseng;
- asiti ea nicotinic e tlosa cholesterol e feteletseng, e etsa hore mali a phalle hantle;
- koporo e kenya letsoho kholong le phapusing ea lisele, e matlafatsa ts'ireletso ea 'mele;
- manganese e ts'ehetsa tšoelesa ea qoqotho, e ntlafatsa maemo a glycemia, e lumellang livithamini tse ngata hore li ananeloe;
- zinc e khutlisetsa boemo ba letlalo, moriri, lipekere;
- asiti tsa bohlokoa li fana ka tlhoko ea mekhoa ea matla;
- folic acid (haholo-holo ea bohlokoa nakong ea ho emara) e kenya letsoho kholisong e tloaelehileng ea lesea le ho thibela ponahalo ea litlolo tsa neural tube;
- tšepe e thusa ho eketsa hemoglobin.
Poone ea poone
Sehlahisoa se na le index ea glycemic index ea 70, empa ka lebaka la sebopeho sa eona le thepa e mengata e sebetsang, e lokela ho ba karolo ea lijo tsa batho ba phetseng hantle le ba kulang. E na le litheko tse phahameng tsa fiber, e nang le phello e molemo moetlong oa ho sililoa le ho hlohlona.
Palo ea bohlokoa ea thiamine e kenya letsoho tseleng e tloaelehileng ea ts'ebetso ea methapo, e ntlafatsa phepelo ea mali bokong. Sehlahisoa se entsoeng ka poone se tlosa cholesterol e ngata, e potlakisa ntlafatso ea lisele le lisele, e ntlafatsa kholo ea lisebelisoa tsa mesifa (khahlanong le semelo sa tšebetso ea bohlokoa ea 'mele).
Sehlahisoa sa Rye
Fat rye (index ea glycemic - 40, khalori e teng - 298 kcal) ke mofuta o batsi ka ho fetisisa bakeng sa tlhahiso ea mefuta e fapaneng ea lihlahisoa tsa phofo. Sena se ameha haholo ka batho ba tloaetseng ho ba le hyperglycemia. Tekanyo e kholo ka ho fetisisa ea limatlafatsi e na le mefuta e fapaneng ea wallpaper, e fumanoang ho tsoa ho lijo-thollo tsa mofuta oa rye.
Sehlahisoa se entsoeng ka Rye - ntlo ea polokelo ea livithamini le liminerale tsa bohlokoa
Rye phofo e sebelisoa bakeng sa bohobe ba ho baka, empa litaba tsa liminerale le livithamini li phahame makhetlo a mararo ho feta koro, le bongata ba fiber - harese le buckwheat. Moetso o kenyelletsa lintho tsa bohlokoa:
- phosphorus;
- calcium
- potasiamo
- koporo
- magnesium
- tšepe
- Li-vithamine tsa B
Fora ea folaxe
Lenane la glycemic la flaxseed le na le diyuniti tse 35, tse amanang le lona ka lihlahisoa tse lumelletsoeng. Likahare tsa khalori le tsona li tlase - 270 kcal, e bohlokoa ho sebeliseng phofo ea mofuta ona bakeng sa botenya.
Phofo ea flaxseed e etsoa ka flaxseed ka mor'a hore e ntšoe ho eona ka khatello e batang. Sehlahisoa se na le thepa e latelang e thusang:
- normalizing mekhahlelo ea metabolic;
- e tsosetsa ts'ebetso ea tšilo ea lijo;
- e thibela li-pathologies tsa pelo le methapo ea mali;
- normalizing glycemia le cholesterol;
- e tlama lintho tse nang le chefo ebe e ntša 'mele;
- e na le anti-cancer.
Phofo ea pea
GI ea sehlahisoa e tlase - 35, litaba tsa khalori - 298 kcal. Phofo ea pea e na le matla a ho fokotsa matšoao a glycemic ea lihlahisoa tse ling ha a ntse a ja. Normalizing mekhahlelo ea metabolic, e sitisa kholo le ho phatlalala ha lisele tsa tumor.
Pea oatmeal - sehlahisoa se se nang glitter
Sehlahisoa se fokotsa mats'oao a mangata a k'holeseterole maling, e sebelisetsoa mafu a lisebelisoa tsa endocrine, e sirelletsang khahlanong le nts'etsopele ea khaello ea vithamine.
Amaranth phofo
Amaranth e bitsoa semela sa herbaceous se nang le lipalesa tse nyane, tse hlahang Mexico. Peo ea semela sena lia jeoa ebile e sebelisoa ka katleho ho pheheng. Amaranth phofo ke ntho e ntle bakeng sa lijo-thollo tse sithabetseng tse nang le GI e phahameng. Lenane la hae ke likarolo tse 25 feela, litaba tsa khalori - 357 kcal.
Thepa ea phofo ea Amaranth:
- e na le calcium e ngata;
- hoo e batlang e se mafura;
- e na le lintho tse nang le phello ea antitumor;
- tšebeliso ea kamehla ea sehlahisoa e u lumella ho tlosa cholesterol e feteletseng le ho khutlisetsa khatello ea mali ho tloaelehileng;
- e matlafatsa boitšireletso ba mmele;
- E lumelletsoe ba sa khoneng ho mamella gluten (ha e kenyeletsoe)
- nka antioxidant e matla;
- E thusa ho boloka botsitso ba lihormone.
Sehlahisoa sa Rice
Phofo ea raese e na le letšoao le leng le phahameng ka ho fetisisa la GI - 95. Sena se etsa hore e haneloe batho ba lefu la tsoekere le ba batenya haholo. Litaba tsa khalori ea sehlahisoa ke 366 kcal.
Sehlahisoa se thehiloeng ho lisebelisoa tse tala tsa raese se ka sebelisoa ho etsa li-pancake, likuku, liswisi tse fapaneng. Bohobe bo joalo ha bo tšoanele bohobe ba ho baka, hobane sena se kopantsoe le koro se sebelisoa.
Soya phofo
Ho fumana sehlahisoa se joalo sebelisa ts'ebetso ea ho sesa linaoa tse halikiloeng. Soy e nkoa e le ntlo ea polokelo ea semelo sa limela, tšepe, livithamini tsa B-Series, calcium. Mabenkeleng a lebenkele u ka fumana mefuta e fapaneng, e bolokileng lisebelisoa tsohle tse sebetsang, le mafura a tlase (GI ke 15). Moqomong oa bobeli, phofo e na le matšoao a calcium le protheine ea taelo ea bophahamo.
Sehlahisoa se mafura a tlase - mong'a GI e tlaase ka ho fetisisa har'a mefuta eohle ea phofo
Lihlahisoa tsa sehlahisoa:
- k'holeseterole e tlaase;
- loantšana le boima bo feteletseng;
- thibelo ea lefu la pelo le vascular;
- anti-mofets'e thepa;
- ntoa khahlanong le matšoao a ho khaotsa ho ilela khoeli le ho khaotsa ho ilela ho ilela khoeli;
- antioxidant.
Sehlahisoa se nang le soya se sebelisetsoa ho etsa li-buns, likuku, lipie, li-muffin, li-pancake le pasta. E ntle joalo ka lesela bakeng sa lijo-thollo tsa ka tlung le lisosa, e nkela mahe a likhoho ka mokhoa oa boleng le sebopeho (1 thispone = 1 lehe).
Ho tsebisoa ha likhalori, GI le thepa ea phofo e thehiloeng linthong tse fapaneng tse tala e tla u lumella ho khetha lijo tse lumelloang, ho fepa lijo, ho li tlatsa ka limatlafatsi tse hlokahalang.
