Lekala ke sehlahisoa se nang le thepa ea bohlokoa ea phepo, se fana ka maikutlo a botlalo ka nako e telele ebile ha se fetohe mafura. Mefuta ea li-bran e tsebahalang haholo ke koro, oat, rye le poone. Rice, linseed, buckwheat le harese le tsona li na le thuso. Lekala le na le likarolo tse ikhethileng tsa lisebelisoa tsa bohlokoa le fiber e ntlafatsang tšebetso ea 'mele ka botlalo le ho kenya letsoho ho theoleng boima ba' mele.
Ke eng
Hangata batho ba utloa ka melemo le melemo ea kalafo ea matlapi a korong, empa ha se motho e mong le e mong ea tsebang hore na ke eng. Lekala ke sehlahisoa se tsoang ho ts'ebetsong ea phofo e felletseng ea lijo-thollo.
Lekala ke khetla e thata (letlalo) ea kokoana-hloko ea lijo-thollo kapa ea lijo-thollo. Khetla e thata e tlosoa lithollo nakong ea ho hloekisa (ho sila) le ho soeufala, mme e batla e le fiber ea meroho e 100%.
Khoele ea lijo-thollo e fapana ho ea ka sekhahla sa ho sila ebile e ka ba mahoashe, moo lekala le leng le le lengata, ebile le lokile, ebe sehlahisoa se bitsoang se setle se bitsoa se setle.
Lekala ha le sebelisoe ke 'mele oa motho, ka hona, ha le lebise ho nona, empa le etsa hore motho a ikutloe a khotsofetse. Ha e feta ka 'metso, matlapi a pele a lula ka mpeng ebe ea ruruha, ebe a feta ka bolokolohi ka maleng, ka nako e le ngoe a tlosa lihlahisoa tsa ho bola, chefo le chefo.
Sebopeho, BZHU le likhalori
Ho ipapisitse le mofuta oa bran, lik'hemik'hale, lik'halori tsa sehlahisoa le karolelano ea phetoho ea BZHU. Bran ke sehlahisoa se nang le thuso, se tlameha ho kenyelletsoa lijong tsa batho ba khomarelang phepo e nepahetseng le e nepahetseng (PP), hammoho le baatlelete ka lebaka la lihlahisoa tse ngata tsa fiber, livithamini le liminerale tse hlophisitsoeng.
Boleng ba phepo ea mefuta e tloaelehileng ea matlapi ka 100 g:
| Mefuta-futa | Fiber ea lijo, g | Likahare tsa khalori, kcal | Liprotheine, g | Lik'habohaedreite, g | Mafura, g |
| Oat | 15,3 | 245,6 | 17,4 | 50,6 | 7,1 |
| Raese | 20,9 | 315,8 | 13,3 | 28,6 | 20,7 |
| Linen | – | 250,1 | 30,1 | 9,9 | 10,1 |
| Koro | 43,5 | 165,5 | 16,1 | 16,7 | 3,8 |
| Rye | 43,5 | 114,3 | 12,3 | 8,6 | 3,4 |
| Poone | 79,1 | 223,6 | 8,3 | 6,7 | 0,9 |
15 g ea matlapi a likhaba e kenngoa ka khaba, ka hona, likhalori tsa chelete ena li baloa ho latela mofuta oa sehlahisoa.
Karolelano ea BZHU ka ligrama tse 100 ka ho latellana:
| Lekala | BZHU |
| Poone | 1/0,1/0,9 |
| Rye | 1/0,3/0,7 |
| Koro | 1/0,2/1 |
| Linen | 1/0,3/0,4 |
| Raese | 1/1,7/2,2 |
| Oat | 1/0,4/2,8 |
Bakeng sa phepo e nepahetseng, rye, oat le koro bran li loketse hantle.
K'hemik'hale ea matlapi a korong ka 100 g e hlahisoa ka mokhoa oa tafole:
| Lebitso la likarolo | Oat | Raese | Koro | Rye | Poone |
| Selenium | 45,2 mcg | 15,6 mcg | 77.5 mg ,. | – | 16.8 mcg |
| Tšepe | 5.42 mg | 18.55 mg ,. | 14.1 mg ,. | 10,1 mg | 2.8 mg |
| Koporo | 0,4 mg | 0.79 mg | 0,99 mg | 0.8 mg | 0.3 mg |
| Manganese | 5.56 mg | 14.3 mg | 11.4 mg ,. | 6.9 mg | 0,14 mg |
| Potasiamo | 566.1 mg | 1484 mg | 1256 mg | 1206 mg ,. | 44.1 mg |
| Magnesiamo | 235.1 mg | 782 mg | 447.8 mg | 447.6 mg | 63.5 mg ,. |
| Phosphorus | 734.1 mg | 1676 mg | 951.1 mg | 310.1 mg ,. | 72.1 mg |
| K'halsiamo | 57.8 mg ,. | 56 mg | 151 mg | 229.2 mg | 41.6 mg |
| Sodium | 4.1 mg | 5 mg | 8.1 mg ,. | 61.0 mg ,. | 7.2 mg |
| Thiamine | 1,18 mg ,. | 2.8 mg | 0.76 mg | 0.53 mg | 0,02 mg |
| Choline | 32.1 mg ,. | 32.3 mg ,. | 74.3 mg | – | 18.2 mg |
| Vithamine PP | 0.94 mg | 33.9 mg ,. | 13.6 mg | 2.06 mg | 2.74 mg |
| Vithamine B6 | 0,17 mg | 4.1 mg | 1,3 mg ,. | – | 0,16 mg |
| Vithamine E | 1,01 mg ,. | 4.9 mg | 10.3 mg ,. | 1,6 mg | 0,43 mg |
| Vithamine K | 3.3 μg | 1.8 μg | 1,9 μg | – | 0.32 μg |
Ntle le moo, mofuta o mong le o mong oa sehlahisoa o na le fiber e ngata, limela tsa limela le poly- le monounsaturated fatty acids.
Melemo ea matlapi a mmele
Li-vithamine, fiber, hammoho le li-micro- le macroelements, tseo e leng karolo ea li-bran tsohle, li na le molemo bakeng sa 'mele oa basali le oa banna, e leng:
- Ts'ebeliso e hlophisehileng ea matlakala a le mong kapa sejo se kenyang lijo, ho etsa mohlala, ka bohobe, e sebetsa e le thibelo ea mafu a kang colitis e sa foleng le diverticulosis.
- Sehlahisoa se theola boemo ba "cholesterol" e mpe maling le ho tiisa khatello ea mali.
- Lekala le sebetsa e le mokhoa oa tšireletso bakeng sa nts'etsopele ea atherosclerosis.
- Litšobotsi tse ntle tsa matlapi a lefu la tsoekere li na le phello e ntle ho senyeha ha starch maling le bokhoni ba ho theola index ea glycemic ea sehlahisoa.
- U ka theola liponto tse eketsehileng haeba u kenyelletsa li-bran, mohlala, rye kapa koro, lijong ka ho fokotsa tlala.
- Lekala le matlafatsa metabolism. Faeba ka boeona ha e qale mokhoa oa ho chesa mafura a ka tlasa letlalo, empa e ama ka kotloloho sesosa sa boima bo feteletseng, e leng, ts'ebetso ea metabolic.
- Mosebetsi oa pelo o tla ntlafala haeba o nka likhetla tse thata tsa lithollo bonyane makhetlo a 'maloa ka beke. Mokelikeli o feteletseng o tla tlosoa 'meleng' me boikhohomoso bo tla theoha.
- Sehlahisoa se na le thuso ho khatello ea kelello ea mali, kaha se na le thepa ea vasodilating.
- Bran (mefuta efe kapa efe e fapaneng: poone, folaxe, raese, oat, jj.) E na le phello ea kalafo mala, e imolla le ho tlosa chefo le chefo e tsoang kolone. Ka tšebeliso e hlophisehileng, sehlahisoa se tloaetse tšilo ea lijo ka botlalo.
Ho kgothaletswa ho ja likhetla tsa lijo-thollo nakong ea phomolo kamora ho kula ho tebileng kapa ho buuoa, le kamora ho khathatsa lipapaling tsa lipapali kapa litlholisano.
Mohala oa bohlokoa ka ho fetisisa o siloa, ho fapana le ho ba le granulated, hobane tsoekere, letsoai kapa litlolo tse ntlafatsang tatso li ka eketsoa ho tse qetellang. Sehlahisoa sa boleng ha se na monko ebile ha se na tatso e hlakileng.
© Rozmarina - stock.adobe.com
Mokhoa oa ho nka matlapi a korong ha o theola boima ba 'mele
U ke ke ua ja matlapi a mangata ka bongata bo sa lekanyetsoang, leha ho na le lethathamo le pharaletseng la thepa ea sehlahisoa. Ho nepahetse ho nka sehlahisoa se fokotsang ka bongata ba ligrama tse 20-40 ka letsatsi, empa ha ho sa na joalo.
Likhetla tsa lithollo li lumelloa feela hammoho le metsi, ho seng joalo ho ke ke ha e-ba le phello e ntle. Ho hlokahala ho nka matlapi a korong (oat, rye, jj.), Tšela metsi a belang, tlohela metsotso e 20-30. Ebe u ntša metsi a mangata ebe u eketsa lijana.
Faeba ea lijo, e tlatsetsang ts'ebetsong ea ho fokotsa lintho, e sebetsa feela haeba sehlahisoa se monya mongobo mme se eketsa molumo.
Kamo ea pele ea phepo ea motho e moholo e lokela ho qala ka khabapo ea 1 ka letsatsi, 'me feela kamora libeke tse 2 tsa ho noa, lethal dose le ka nyolohela ho likhaba tse 2 ka letsatsi.
Ts'ebetso ea ho theola boima ba 'mele e potlakisoa ka lebaka la hore likhetla tse thata tsa lithollo li ntlafatsa ts'ebetso ea mala, li khothaletsa ho tlosoa ha mokelikeli o feteletseng' meleng le ho potlakisa metabolism. Kamora ho ja lijo tse nang le matlapi a ka mpeng, maikutlo a ho kgora a phehella nako e telele - matlakala a ruruha mme a tlatsa boholo ba mpa.
Ho na le lijo tse fapaneng tse fapaneng tse sebelisang sehlahisoa, empa ho e 'ngoe le e' ngoe ea tsona, branone ke mokhoa o thusang, eseng mohloli o moholo oa matla eseng lijo feela.
© Olaf Speier - stock.adobe.com
Kotsi ea matlapi a bophelo bo botle le li-contraindications
Ho fetela ho ja matlapi a korong letsatsi le letsatsi ho ka baka litla-morao mme ha lematsa bophelo ba motho. Ho hanyetsanoa ho sebelisa mofuta o mong le o mong oa li-branese haeba ho ka mpefala maloetse a latelang:
- gastritis;
- seso sa mpa;
- enteritis.
Kamora ho fetella, o ka khutlisetsa li-bran ho lijo ka bongata ba teaspoon e 1. Ntle le moo, ho noa sehlahisoa seo ho thibetsoe ka tieo haeba o haelloa ke lijo-thollo.
Ts'ebeliso e mpe ea sehlahisoa e tla lebisa ho mpefatsong ea maloetse a mala, ho ruruha, indigestion, hypovitaminosis.
Hoa khoneha ho eketsa phepelo ea "bran" ea letsatsi le letsatsi ka tlhahiso ea setsebi sa phepo e nepahetseng, mme ho kgothaletswa ho etsa sena hanyane ka hanyane.
© nolonely - stock.adobe.com
Sephetho
Bran ke sehlahisoa sa phepo se nepahetseng se u thusang ho theola boima ba 'mele le ho boloka mmele oa hau o le hantle kamora ho fihlela sephetho se lakatsehang. Ts'ebeliso e hlophisehileng ea sehlahisoa e tla ba le phello e ntle ho bophelo bo botle, ho potlakisa metabolism le ho etsa hore mmele o sebetse hantle. Lekala le ruile likhoele tsa fiber, lijo le limela, li-vithamine le li-micro- le macroelements tse hlokahalang molemong oa ts'ebetso ea 'mele.
