Ho laola boima ba hau ka ho ja hantle

Litaba

• Liprotheine (nama le linaoa)
• Lebese (lebese le lihlahisoa tsa lebese)
• Lithollo, lijo-thollo le faeba
• Lioli le mafura
• Litholoana le Meroho
• Malebela a ho ja hantle

Lijo le lino tse u li khethang li bohlokoa ho boloka boima ba 'mele bo phetse hantle. Sengoliloeng sena se fana ka likeletso mabapi le ho etsa khetho e nepahetseng ea lijo ho laola boima ba 'mele oa hau.

Bakeng sa phepo e nepahetseng, o hloka ho khetha lijo le lino tse fanang ka phepo e nepahetseng. Sena se boloka mmele oa hau o phetse hantle.

Tseba hore na 'mele oa hau o hloka lik'halori tse kae letsatsi le letsatsi. Setsebi sa phepo e nepahetseng se ka u thusa ho tseba litlhoko tsa hau tsa khalori ho latela:

• Lilemo
• Thobalano
• Boholo
• Boemo ba ts'ebetso
• Maemo a bongaka

Tseba hore na ke mafura a makae a lebese, litholoana le meroho, liprotheine, lithollo le lijo tse ling tseo 'mele oa hau o li hlokang letsatsi ka leng.

Lijo tse leka-lekaneng li boetse li kenyelletsa ho qoba lijo tse ling tse ngata le ho etsa bonnete ba hore o fumana tse ling tse lekaneng.

Boloka lijo tse phetseng hantle joalo ka lihlahisoa tse ncha, liprotheine tse omeletseng, lebese le se nang mafura a mangata le lithollo tse felletseng. Fokotsa lijo tse nang le "likhalori tse se nang letho." Lijo tsena ha li na limatlafatsi tse phetseng hantle 'me li na le tsoekere, mafura le lik'halori tse ngata,' me li kenyelletsa lintho tse kang li-chips, lipompong le li-sodas tse tloaelehileng. le pelepele ea tšepe e nang le hummus, apole le sekotoana sa chisi ea khoele, kapa yogurt e nang le litholoana tse ncha.

Khetha lijo tse fapaneng tse phetseng hantle sehlopheng ka seng sa lijo. Ja lijo tse tsoang sehlopheng ka seng ka lijo tsohle. Nako le nako ha u lula lijong, litholoana le meroho li lokela ho nka halofo ea poleiti ea hau.

Liprotheine (nama le linaoa)

Qoba likhetho tse halikiloeng; tse besitsoeng, tse besitsoeng ka mouoane, tse halikiloeng, tse halikiloeng ka sechu kapa tse halikiloeng li na le lik’hilojule tse tlaase le mafura a mangata.

Mehloli e metle ea liprotheine tse omeletseng e kenyelletsa nama e tšoeu turkey le kana le letlalo le tlositsoeng. Nama ea Buffalo le eona ke khetho e bobebe.

Ja lijo tse halikiloeng tsa nama ea khomo kapa ea nama ea kolobe. Tlosa mafura leha e le afe a bonahalang.

Ja litlhapi tse ngata, haholo-holo tse nang le mafura tse kang salmon le sardine, bonyane makhetlo a 2 ka beke. Fokotsa mefuta e mengata e nang le mercury e ngata, joalo ka:

• Shaka
• Swordfish
• Litlhapi
• King mackerel

Fokotsa li-snapper tse khubelu le tuna hang hang ka beke kapa ka tlase.

Liprotheine tse itšetlehileng ka limela ke karolo ea phepo e nepahetseng 'me hangata ke mehloli e metle ea fiber. Mehlala ke linate le lipeo, soya (ho kenyeletsoa edamame, tofu le tempeh). Mohloli o mong o motle ke linaoa le linaoa, ho kenyelletsa:

• Linaoa tsa Pinto
• Linaoa tse ntšo
• Linaoa tsa liphio
• Lentile
• Arola lierekisi
• Linaoa tsa Garbanzo

Mahe le ona ke mohloli o motle oa protheine. Bakeng sa batho ba bangata ba phetseng hantle, ho hotle ho ja mahe a 1 ho isa ho a 2 ka letsatsi. Yolk ke moo boholo ba livithamini le liminerale li leng teng.

Lebese (lebese le lihlahisoa tsa lebese)

Kamehla khetha lihlahisoa tsa lebese tse se nang mafura (skim) kapa tse mafura a tlase (1%) 'me u leke ho ja linoelo tse 3 (0.72 litha e le nngwe) ka letsatsi. E-ba hlokolosi ka lebese le nang le tatso le ka bang le tsoekere e ekelitsoeng. Yogurt e ntle haholo ha e sena mafura kapa mafura a tlase. Yoghurt e bonolo eo u hlohlelletsang litholoana tsa hau tse sa tsoa khuoa kapa tse omisitsoeng hore e be betere ho feta li-yogurt tse nang le tatso ea litholoana, tse ka bang le tsoekere e ekelitsoeng.

Chisi ea tranelate, tranelate le botoro li na le mafura a mangata 'me li lokela ho jeoa ka tekano.

Lithollo, lijo-thollo le faeba

Lihlahisoa tsa lijo-thollo li entsoe ka koro, raese, habore, poone, harese kapa lithollo tse ling tse kang nyalothe, bulgur le amaranth. Lijo tse entsoeng ka lithollo li kenyelletsa:

• Paseka
• Oatmeal
• Bohobe
• Lijo-thollo tsa hoseng
• Li-tortilla
• Metsoako

Ho na le mefuta ea 2 ea lijo-thollo: lithollo le lithollo tse ntlafalitsoeng. Khetha boholo ba lijo tsa lijo-thollo. Li phetse hantle ho uena hobane li na le thollo ea lijo-thollo kaofela 'me li na le protheine e ngata le fiber ho feta lithollo tse ntlafalitsoeng. Tsena li kenyelletsa:

• Bohobe le pasta e entsoeng ka phofo ea koro e felletseng
• Bulgur (koro e petsohileng), amaranth le lithollo tse ling
• Oatmeal
• Makipikipi
• Raese e sootho

Lekola lenane la metsoako 'me u reke mahobe le li-pasta tse thathamisang "koro e felletseng" kapa "lijo-thollo tse felletseng" e le sesebelisoa sa pele.

Lithollo tse ntlafalitsoeng lia fetoloa ho etsa hore li tšoarelle nako e telele. Li boetse li na le sebopeho se setle. Ts'ebetso ena e tlosa fiber, protheine, tšepe le livithamini tse ngata tsa B. Lijo tsena ha li na boleng bo fokolang ba phepo feela, hangata ha li tlatse haholo hore o tle o utloe o lapile hape kapele. Lithollo tse ntlafalitsoeng li kenyelletsa phofo e tšoeu, raese e tšoeu kapa poone e senngoeng. Ja lijo tse fokolang tse nang le lithollo tse ntlafalitsoeng, joalo ka phofo e tšoeu le pasta.

Lihlahisoa tse nang le matlapi a kopantsoeng, joalo ka oat bran kapa cereal bran, ke mohloli o motle oa fiber. Hopola feela, e kanna eaba ha se lihlahisoa tsa lijo-thollo kaofela.

Lioli le mafura

Mafura a monounsaturated kapa polyunsaturated. Tsena ke mofuta o mafura ka ho fetisisa oa mafura. Lioli tse ngata tse phetseng hantle li tsoa limela, linate, mehloaare kapa litlhapi. Li na le metsi ka mocheso oa mohatsela.

Likhetho tse nepahetseng li kenyelletsa:

• Canola
• Poone
• Cottonseed
• Mohloaare
• Safflower
• Linaoa tsa soya
• Lioli tsa soneblomo

Mafura a khotsofatsang. Tsena ke mafura a fumanehang haholo lihlahisoa tsa liphoofolo tse kang botoro le mafura. Li boetse li fumaneha ka oli ea coconut. Mafura a khotsofatsang a tiile mochesong oa kamore. Ho molemo ho leka le ho fokotsa palo ea mafura a mangata lijong tsa hau.

U ka fokotsa ho noa ha mafura ana ka ho ja hanyane feela:

• Lihlahisoa tsohle tsa lebese
• Setlolo
• Ice cream
• Botoro
• Lijo tse bobebe tse kang li-cookie, likuku le li-crackers tse nang le metsoako ena

Mafura a Trans le mafura a haedrojene. Mofuta ona oa mafura o fumanoa hangata lijong tse halikiloeng le lijong tse entsoeng joalo ka li-donuts, li-cookies, li-chips le li-crackers. Li-margarine tse ngata le tsona li na le tsona. Khothaletso ke ho fokotsa tšebeliso ea hau ea mafura ka hohle kamoo ho ka khonehang.

Lintho tseo u ka li etsang ho thusa ho fokotsa tšebeliso ea mafura a mangata a sa pheleng hantle le mafura a fetisang a kenyelletsa:

• Fokotsa lijo tse halikiloeng. Lijo tse halikiloeng li monya mafura a lioli tse phehang. Sena se eketsa mafura a hau. Haeba u pheha, pheha ka oli ea polyunsaturated. Leka ho saute lijo ka oli e nyane ho fapana le ho halika mafura a tebileng.
• Pheha, khabisa, koenya le ho baka litlhapi, khoho le nama e se nang mafura.
• Bala mangolo a lijo. Leka ho qoba lijo tse nang le mafura a haedrojene kapa mafura. Fokotsa lijo tse nang le mafura a mangata.

Litholoana le Meroho

Litholoana le meroho e mengata ha e na lik'halori tse ngata hape e na le fiber, livithamini le liminerale le metsi. Ho ja litholoana le meroho ka ho lekaneng ho ka u thusa ho laola boima ba 'mele oa hao. Hape ho ka fokotsa menyetla ea ho tšoaroa ke mofetše le mafu a mang.

Faeba le metsi litholoana le meroho li u tlatsa. Ho kenyelletsa litholoana le meroho e meng lijong tsa hau ho ka theola lik'halori le mafura lijong tsa hau ntle le ho u siea u lapile.

Fokotsa lero la litholoana ho senoelo se le seng sa 8-ounce (0.24 litha) kapa ka tlase ho letsatsi. Litholoana le meroho e felletseng ke khetho e ntle ho feta maro hobane maro a eona ha a na fiber ea ho u tlatsa. Hangata le bona ba ekelitse tsoekere.

Arola poleiti ea hau ea lijo tsa mantsiboea. Tlatsa halofo ea poleiti ea hau ka litholoana le meroho. Tlatsa halofo e 'ngoe ka lithollo le nama.

Kenya sepinche, eiee, tamati kapa li-mushroom sebakeng sa li-omelets tsa hau. Kenya sebaka sa li-ounces tse 56 tsa chisi le ligrama tse 56 tsa nama ka lisamenteng tsa hao ka lettuce, tamati, likomkomere kapa eiee.

O ka fokotsa karolo ea hau ea raese kapa pasta ka ho hlohlelletsa broccoli, pepere ea tšepe e khethiloeng, squash e phehiloeng kapa meroho e meng. Mabenkele a mangata joale a rekisa "caiced cauliflower" le "broccoli" e ka sebelisoang hammoho le raese bakeng sa ho eketsa phepelo ea hau ea meroho. Sebelisa meroho e hoammeng haeba u se na e mecha. Batho ba nang le phepo e tlase ea sodium ba ka hloka ho fokotsa ho ja ha bona meroho e entsoeng ka makotikoting.

Malebela a ho ja hantle

Fokotsa ho ja lijo tse bobebe tse se nang melemo ea phepo e nepahetseng, tse kang likuku, likuku, chisi kapa lipompong.

Etsa bonnete ba hore o noa metsi a lekaneng, bonyane linoelo tse 8 (lilithara tse 2) ka letsatsi. Fokotsa lino tse tsoekere tse tsoekere tse kang li-sodas le li-teas tse monate.

Ho fumana lintlha tse ling etela www.choosemyplate.gov.

Botenya - ho laola boima ba 'mele oa hau; Boima bo feteletseng - ho laola boima ba 'mele oa hau; Lijo tse nepahetseng - ho laola boima ba 'mele oa hau; Ho theola boima ba 'mele - ho laola boima ba' mele oa hau

• Liprotheine
• myPlate
• Lijo tse phetseng hantle

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Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Webosaete ea National Heart, Lung le Blood Institute. Mehato ea bophelo ho fokotsa kotsi ea pelo le methapo: tlhaiso-leseling e hlophisitsoeng ea sehlopha sa bophelo, 2013. www.nhlbi.nih.gov/health-topics/lifestyle-interventions-reduce-cardiovascular-risk. E fihlile ka la 29 September, 2020.

Ramu A, Neild P. Lijo le phepo e nepahetseng. Ka: Naish J, Lekhotla la Syndercombe D, eds. Saense ea Bongaka. 3rd ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 16.

Lefapha la Temo la U.S. le Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. Litaelo tsa lijo bakeng sa Maamerika, 2020-2025. Khatiso ea bo9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 29 September, 2020.

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