Whole Wheat Flour ke Eng? Tataiso ea ho qetela ea Sejo sena sa Bophelo bo Botle
Kahohle-phofo ea koro (US) kapa phofo ea wholemeal (UK) ke ntho e phofo, motsoako oa motheo oa lijo, o nkiloeng ka ho sila kapa ho sila lijo-thollo kaofela tsa koro, tse tsejoang hape e le koro.
Phofo ea koro e sebelisoa ha ho baka bohobe le lintho tse ling tse apehileng, 'me hangata e tsoakoa le phofo e "tšoeu" e sa hloekisoang kapa e soeufalitsoeng (e tšetsoeng ka li-bleaching agents ho khutlisetsa limatlafatsi ho phofo e tšoeu (haholo fiber, protheine. , le livithamini), sebopeho, le 'mele o lahleheloang ke ho sila le ho lokisa lintho tse ling tse phehiloeng kapa lijo tse ling.
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Whole Wheat Flour: Ho Feta Feela Thollo Ground to Powder
Phofo e feletseng ea koro e ka etsoa ka mefuta e sa tšoaneng ea koro, ho akarelletsa le koro e thata le e bonolo. Koro e thata e atisa ho sebelisoa bakeng sa phofo ea bohobe, ha koro e bonolo e sebelisoa bakeng sa phofo ea pastry. Hape phofo ea koro e feletseng e ka etsoa ka mefuta e sa tšoaneng ea koro, e kang koro ea selemo kapa ea mariha.
Mokhoa oa ho etsa phofo ea koro e feletseng e kenyelletsa ho kopanya lithollo tsa koro ho etsa ntho e phofo. Joale phofo e sa sebetsoang ea kopanngoa le ho siloa ho hlahisa phofo ea phofo e bolokang limatlafatsi tsohle tsa bohlokoa le fiber.
Se Seng le Phofo E Feletseng ea Koro
Phofo ea koro e na le lehlaka, kokoana-hloko le endosperm ea lijo-thollo tsa koro, e leng se matlafatsang boleng ba eona ba phepo. Ke mohloli o ruileng oa fiber, livithamini le liminerale, ho kenyelletsa:
- Fiber: Phofo ea koro e na le fiber e ngata ho feta phofo e hloekisitsoeng, e thusang ho laola tšilo ea lijo le ho khothaletsa maikutlo a ho tlala.
- Limatlafatsi: Phofo ea koro e felletseng ke mohloli o motle oa livithamini tsa B, tšepe le zinki.
- Kokoana: Kokoana ke karolo ea thollo ea koro e nang le mafura a phetseng hantle, livithamine le liminerale.
- Bran: Bran ke lera le kantle la tlhaka ea koro e nang le fiber le limatlafatsi tse ngata.
Hore na Whole Wheat Flour e Fapana Joang le Flours e Refined
Phofo ea koro e fapane le e hloekisitsoeng ka litsela tse 'maloa:
- E boloka limatlafatsi: Phofo ea koro kaofela e boloka limatlafatsi tsohle tsa bohlokoa le fiber tse teng ka tlhaho thollong ea koro.
- Hulled grain: Phofo ea koro e feletseng e entsoe ka lijo-thollo tse hulled, ho bolelang hore bran le kokoana-hloko ha li tlosoe nakong ea ts'ebetso.
- Limatlafatsi tsa bohlokoa: Letlapi le kokoana-hloko ea thollo ea koro li na le limatlafatsi tsa bohlokoa tse lahlehang nakong ea ho hloekisoa.
- Bophelo ba lishelefo: Phofo ea koro eohle e na le shelofo e khuts'oane ho feta e hloekisitsoeng hobane e na le oli ea tlhaho e ka senyehang ha nako e ntse e ea.
Tšebeliso e Tloaelehileng ea Phofo ea Koro
Hangata phofo ea koro e feletseng e sebelisoa linthong tse apehoang, tse kang bohobe, li-muffin le likuku. E ka boela ea sebelisoa e le ntho e teteaneng bakeng sa sopho le li-sauces.
Sebopeho, Tatso, le Mmala
Bopi ba koro bo na le tatso e bobebe ho feta phofo e hloekisitsoeng le 'mala o lefifi hanyane ka lebaka la boteng ba matlapa le kokoana-hloko. E boetse e na le sebopeho se mahoashe ho feta phofo e hloekisitsoeng, e ka amang sebopeho sa thepa e halikiloeng.
Ho Lekanya Phofo E Feletseng ea Koro
Ha u metha phofo ea koro, ke habohlokoa ho e lekanya ho e-na le ho sebelisa senoelo sa ho lekanya. Sena se bakoa ke hore phofo ea koro e teteaneng ho feta phofo e hloekisitsoeng 'me e ka fapana ka boima ba eona ho itšetlehile ka hore na e siloa joang. Komiki e le 'ngoe ea phofo ea koro e feletseng e boima ba li-ounces tse 4.5.
Phofo e Feletseng ea Koro Lefatšeng ka Bophara
Bofo ba koro bo tloaelehile haholo United States, empa bo boetse bo tumme le likarolong tse ling tsa lefatše, ho akarelletsa United Kingdom le India. India, phofo ea koro e tsejoa e le atta 'me e sebelisetsoa ho etsa mahobe a tloaelehileng a kang roti le chapati. United Kingdom, phofo ea koro e tsejoa e le phofo ea wholemeal.
Iketsetse Boqapi ka Whole Wheat Flour
Haeba u batla ho eketsa phepo e nepahetseng linthong tsa hau tse halikiloeng, leka ho fetola phofo e entsoeng ka morero oohle ka phofo ea koro e feletseng. Malebela ke ana ao u lokelang ho a hopola:
- Sebelisa tekanyo e lekanang ea phofo ea koro e lekanang le phofo ea morero oohle, empa eketsa likhaba tse ling tse 1-2 tsa metsi ka senoelo sa phofo ho ikarabella bakeng sa bran phofong eohle ea koro.
- Phofo ea koro e monya mongobo o mongata ho feta phofo e entsoeng ka morero oohle, kahoo batter kapa hlama ea hau e ka ba tenya ho feta tloaelo.
- Phofo e feletseng ea koro e ka eketsa tatso ea linate le 'mala o lefifi ho thepa ea hau e halikiloeng.
Ho Eketsa Phofo e Feletseng ea Koro ho Batter kapa Hlama ea Hao
Haeba u batla ho eketsa boleng bo botle ba koro ho batter kapa hlama ea hau ntle le ho nkela phofo ea morero ka ho feletseng, mona ke mehopolo e meng:
- Tlosa halofo ea phofo e entsoeng ka morero oohle ka phofo ea koro ho eketsa fiber le limatlafatsi.
- Sebelisa phofo ea pastry ea koro ho e-na le phofo e tloaelehileng ea koro bakeng sa mokhoa o bobebe.
- Kenya khaba kapa tse peli tsa phofo ea koro ho batter kapa hlama ea hau bakeng sa tatso e poteletseng ea linate.
Ho Sebelisa Flou ea Koro ka Litloaelo tse ling
Phofo ea koro ha se ea lintho tse besitsoeng feela! Mekhoa e meng ea ho e sebelisa ke ena:
- Kenya khaba kapa tse peli tsa phofo ea koro ho smoothie kapa lero la hau bakeng sa fiber le limatlafatsi tse ling.
- Sebelisa phofo ea koro e le motenya bakeng sa sopho kapa li-sauces.
- Sebelisa phofo ea koro e le seaparo sa khoho kapa tlhapi bakeng sa tatso e monate ea linate.
Hobaneng ha Whole Wheat Flour e le Khetho e Botle
Phofo ea koro e entsoe ka lijo-thollo kaofela tsa koro, ho kenyelletsa le bran, kokoana-hloko le endosperm. Sena se bolela hore e na le limatlafatsi tsohle tsa tlhaho le fiber tseo lijo-thollo li fanang ka tsona. Tse ling tsa limatlafatsi tse fumanehang phofong ea koro li kenyelletsa:
- Protein
- faeba
- Li-vithamine tsa B
- tšepe
- magnesium
- phosphorus
Fiber e ngata phofong ea koro e felletseng e thusa ho ts'ehetsa bophelo bo botle ba mala 'me e ka u thusa ho ikutloa u khotse nako e telele. Sena se etsa hore e be khetho e ntle ho ba batlang ho boloka boima ba 'mele bo botle.
Phapano Pakeng tsa Whole Wheat Flour le Refined Flour
Phofo e hloekisitsoeng e etsoa ka ho tlosa bran le kokoana-hloko ho tloha lijo-thollo tsa koro, ho siea feela endosperm. Mokhoa ona o tlosa limatlafatsi tse ngata le fiber tse nang le phofo ea koro. Hangata phofo e hloekisitsoeng e sebelisoa ha ho baka hobane e na le sebopeho se setle le 'mala o bobebe ho feta phofo ea koro. Leha ho le joalo, mokhoa oa ho hloekisa o boetse o tlosa tlamahano ea tlhaho pakeng tsa likhetla le li-husk, e leng se ka lebisang ho phofo e se nang phepo.
Ho Khetha Phofo ea Koro e Nepahetseng
Ha u khetha phofo ea koro, ho bohlokoa hore na u e reka hokae le hore na u khetha mofuta ofe. Malebela a mang a ho khetha phofo e nepahetseng ea koro e kenyelletsa:
- Sheba phofo ea koro e entsoeng ka tlhaho ho netefatsa hore ha e na chefo e bolaeang likokoanyana le lik'hemik'hale tse ling tse kotsi
- Reka lebenkeleng la lehae ho tšehetsa sechaba sa heno le ho fokotsa tšusumetso ea tikoloho ea lipalangoang
- Khetha phofo ea koro e nang le limatlafatsi tse kang tšepe le folic acid bakeng sa ho matlafatsa bophelo bo botle
Mokhoa oa ho Sebelisa Whole Wheat Flour ho Baking
Ha u sebelisa phofo ea koro ka ho baka, ke habohlokoa ho hopola hore e na le tatso le mokhoa o fapaneng ho feta phofo e hloekisitsoeng. Litlhahiso tse ling tsa ho sebelisa phofo ea koro ha u baka li kenyelletsa:
- E sebelise ka lihlopha tse nyenyane qalong ho tloaela tatso le mokhoa oa ho etsa
- E kopanya le phofo e hloekisitsoeng ho etsa sebopeho se bobebe
- E sebedise e le ntho e tiisang sopho le sechu
- Leka ka litlolo tse fapaneng ho fumana tse sebetsang hantle ka phofo ea koro
Qetellong, phofo ea koro ke mokhoa o molemo le oa tlhaho ho feta phofo e hloekisitsoeng. E fana ka mefuta e mengata ea limatlafatsi le fiber tse ka tšehetsang bophelo bo botle ba mala le ho thusa ho boloka boima ba 'mele bo phetseng hantle. Ka ho khetha mofuta o nepahetseng oa phofo ea koro le ho e sebelisa ka nepo ha u baka, u ka thabela tatso le melemo ea bophelo bo botle ba lijo tsena tse matlafatsang.
fihlela qeto e
Kahoo, ke seo phofo ea koro e leng sona. Ha se koro feela, ke phofo ea lijo-thollo e entsoeng ka tlhaka eohle ea koro. U ka e sebelisa ho baka le ho pheha ho fumana fiber e eketsehileng le limatlafatsi. Kahoo, joale ua tseba! U ka etsa khetho e nepahetseng 'me ua thabela melemo ea phofo ea koro e feletseng. U ka ba ua e sebelisa e le sebaka se phetseng hantle sa phofo! Kahoo, tsoela pele 'me u leke!
Sheba buka ea rona e ncha ea ho pheha
Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
E leke mahala ka Kindle Unlimited:
Bala mahala
Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.
