Bakeng sa phepo e nepahetseng le ea lijo, ho ja lijo-thollo tse feletseng ke e 'ngoe ea lintlha tse ka sehloohong. Lijo tse nang le li-buckwheat ke e 'ngoe ea libaka tse ka sehloohong ka lebaka la boleng ba tsona bo phahameng ba phepo e nepahetseng, boqapi bo nang le lik'hemik'hale tsa tlhaho le litšoaneleho tse ntle haholo. Li-caloric tse phehiloeng ka buckwheat li tlaase haholo, tse nang le likarolo tsa vithamine-diminerale, li etsa hore e be e 'ngoe ea likarolo tse ka sehloohong tsa lijo tse ngata le mekhoa e nepahetseng ea lijo.
Li-dietetic tsa li-buckwheat
Buckwheat e na le liminerale tse fapa-fapaneng le polokelo e ngata ea livithamine, hammoho le lintho tse ngata tsa bohlokoa:
- 15% ea li-amino acid tse bohlokoa ka ho fetisisa, lethathamo le leng le etsang hore sehlopha sena se hlōlisane le lihlahisoa tsa nama;
- hoo e ka bang 60% ea lik'habohaedreite, tseo ho tsona ho se nang lijo tse potlakileng le tse bonolo, tse kang, tsoekere le tsoekere;
- Mafura a 3%, ao karolo e kholo ea lona e tšoaretsoeng ke mafura a saaturated a mafura;
- Har'a tse ling tse ngata tse nang le li-vithamine, folic acid, thiamin, vithamine E le acid e nicin e etella pele;
- ka lintho tse nang le diminerale tsa buckwheat ke tse ling tsa mekhoa e metle ka ho fetisisa, e na le lintho tse ngata tse nyenyane le tse kholo - silicone, phosphorus, tšepe, magnesium, calcium, zinki le tse ling;
- lijo tsa fiber buckwheat li na le sebaka sa ho potlakisa ts'ebetso ea metsolic le ho hloekisa tsamaiso ea lijo.
Ke lik'hilojule tse kae tse phehoang ka buckwheat?
Mefuta ea eona e tala, buckwheat e na le lik'hilograma tse phahameng tsa 305-315 kcal ka 100 g, empa nakong ea ho pheha, matla a matla a sejana a fokotsehile haholo. Ha u pheha phala ea buckwheat, limela tsa meroho le nama, ho sebelisoa lebese kapa metsi feela, empa e le hore u ka bala lik'hilojule tse phehiloeng ka buckwheat, u tlameha ho qala ho nahanisisa ka matla le matla a lijo-thollo. Ho tloha ho 100 g ea lijo-thollo tse omeletseng nakong ea ho pheha, 300-320 g ea phetheho ea poro e fumanoa.
Ho itšetlehile ka mofuta oa lijo-thollo le tsela ea ho pheha, ho eketsa tsoekere, mahe a linotši, lebese kapa botoro, lik'halori tsa lijo tse phehiloeng li ka tloha ho tloha ho 100 ho isa ho 135 kcal. Phaello e phahameng ka ho fetisisa ea matla le bophelo bo botle ke kernel, lithollo tse feletseng tsa buckwheat tse nang le mohaho o sa senyeheng, tse ling tse nyane tse nang le lik'halori le li-flakes tse nang le li-buckwheat.
Ha ho thata ho bala boleng ba matla ba lijana ka buckwheat, ho fuoa khalori ea boleng le boima ba lijo tse kenyelletsoeng phuleng ea buckwheat. Ka mohlala, bohlokoa ba calorific ea buckwheat e phehiloeng ka botoro e tla ba ka lik'hilograma tse 133 ha e le sejana ho eketsa 5 g ea botoro ea tlhaho e nang le matla a matla a 660 kcal ka 100 g.
Caloric dikahare tsa 100 g ya phehiloeng buckwheat le tse fapa-fapaneng additives
Lijo tse tsoang ho li-groats tsa buckwheat li thusa haholo ho batho bohle - batho ba nang le tšoaetso ea phokolo ea mali, ba diabetics, bana, basali ba immeli, ba tsofetseng le bohle ba lekang ho theola boima ba 'mele le ho boloka metabolism. Ho ja lijo tsa buckwheat ke e 'ngoe ea litsela tse bonolo tsa ho fokotsa boima ba' mele kapele le ho se kotsi ho bophelo bo botle.
Lintlha tsa motheo tsa lijo tsa buckwheat
Motheo oa lijo tsa buckwheat o phehiloe buckwheat, khalori ea eona e nang le index e tlaase ka ho fetisisa. Nako ea lijo e ka ba matsatsi a 3 ho isa ho a supileng. Lijo li akarelletsa, ho phaella ho sejo se seholo, litholoana , meroho, litlama, litholoana tse omisitsoeng le lihlahisoa tsa lebese tse bolila.
Ho na le palo e kholo ea lijo tsa buckwheat, buckwheat hangata e kopantsoe le kefir, e boetse e tsamaea hantle le joalo
Lihlahisoa tse tlaase tsa caloric e phehiloeng li lumella tšebeliso ea oli ka bongata, hammoho le e tlaase ea khalori e teteaneng - khōlo ea khoho, Turkey, veal e phehiloeng kapa e tsitsitsoeng. Ho atleha ha lijo tsa buckwheat ho fumanoe ka liphello tse ngata tse ntle, empa ka mofuta o mong le o mong oa ho lahleheloa ke boima ba 'mele, ho na le kotsi ea sekhahla se potlakileng sa liponto tse eketsehileng haeba lijo tse nang le phepo e nepahetseng ha lia lateloa ka mor'a ho li tlohela.