Ka nako e telele litsebi tsa bo-rasaense li bontšitse hore mekotla ea koro e thusa bophelo ba motho. Tsela ea ho lokisetsa li-flakes tsa koro e bonolo haholo: li ka senyeha, tsa tšeloa ka yoghurt, kefir , lebese. Ka tsela ena u ka fumana lijo tse molemo, tseo ka tsona u ka kenyang lihlahisoa tse ling ka mefuta e mengata.
Li-flakes tsa koro li kopantsoe ka ho phethahetseng le litholoana, monokotsoai, linate. Ha u lokisetsa lijo tse ngata tsa koro ho e-na le tsoekere, u ka eketsa mahe a linotši a tlhaho, a tla tlisetsa tatso le ho tlisa melemo e mengata. Batho ba bangata ba khetha ho ja lijo-thollo tsa koro bakeng sa lijo tsa hoseng, hobane li qosa letsatsi lohle. Haeba u pheha lijo-thollo bakeng sa bana, ho molemo hore u li belise ka lebese le ho eketsoa ha sesekere kapa letsoai le lenyenyane.
Ho kotsi le ho rua molemo ha mekotla ea koro
Melemo ea koro ke hore ba ruile starch le lik'habohaedreite tse ling. Hape li-flakes ke: gliadin, glutenin, leukosin, divithamine, iodine, silicon, magnesium, phosphorus, fiber , calcium, potassium, chromium, koporo, selenium le lintho tse ling.
Haeba kamehla u ja li-flakes tsa koro, u ka ntlafatsa ho itšireletsa mafung le ho hloekisa 'mele oa chefo. Ka lebaka la lintho tsa bohlokoa tse nang le li-flakes tsa koro, ho ka khoneha ho tsosolosa tsamaiso ea methapo le ea potoloho ho fokotsa mekhoa ea ho tsofala, le ho ntlafatsa boemo ba moriri, lipekere le letlalo.
Tšenyo ea li-flakes ea koro e etsahala feela haeba motho a sa mamelle likarolo tsa lijo-thollo tsa koro. Hape, sehlahisoa sena se tla ba kotsi ho batho ba nang le lefu la GI.
Ke eng e thusang li-flake tsa koro?
Litsebi tsa phepo e nepahetseng li netefatsa hore mekotla ea koro e khothalletsa ho lahleheloa ke boima ba 'mele' me ha e bakise kotsi bophelong. Sebopeho sa likhase tsa koro li kenyelletsa mefuta e sa tšoaneng ea likokoana-hloko, tseo 'mele o li hlokang. Ho kgothaletswa hore o tlatse maqhubu a koro ka lihlahisoa tse entsoeng tsa lebese, tse tla lumella ho boloka lisebelisoa tse molemo le ho tlatsetsa ho lahleheloa ke boima ba 'mele.
E le ho theola boima ba 'mele, likhetho tsa koro li sebelisoa ka litsela tse sa tšoaneng. Ho molemo ho li ja ka makhetlo a mabeli ka letsatsi, bakeng sa lijo tsa hoseng le tsa motšehare, le bakeng sa lijo tsa mantsiboea ke ntho e lakatsehang ho ja ntho e tlaase ea khalori ntle le lik'habohaedreite.