Ho reka mabenkeleng a phetseng hantle

Mohato oa bohlokoa oa ho theola boima ba 'mele, ho fokotsa boima ba' mele le ho lula o phetse hantle ke ho ithuta ho reka lijo tse nepahetseng lebenkeleng. Sena se tla netefatsa hore o na le likhetho tse phetseng hantle lapeng. Qoba khafetsa ho tlisa li-chips kapa li-cookie ka tlung. Sebakeng seo, ho tsoa ho ea reka pheko e seng hantle ho o fa nako e ngata ea ho etsa qeto e nepahetseng mabapi le ho ja lijo tseo. Ho hotle ho kenyelletsa lijo tsena lijong tsa hau, empa ha u batle ho li ja u sa nahane.

Haeba u reka liphutheloana tse ngata kapa tse ngata haholo, li arole likarolo tse nyane ebe u boloka tseo u ke keng ua li sebelisa hanghang.

LIEKETSENG PROTOANE

Ha o reka protheine, khetha:

• Mokokotlo oa fatše kapa khoho le letlalo le se nang letlalo kapa matsoele a kana.
• Nama e itshetlehileng, joalo ka bison (nare) le ho fokotsa nama ea nama ea kolobe le nama ea khomo (joalo ka ho potoloha, sirloin e holimo le bonolo). Batla nama ea fatše e nang le bonyane karolo ea 97 lekholong.
• Litlhapi, joalo ka salmon, whitefish, sardine, herring, tilapia le cod.
• Lihlahisoa tsa lebese tse se nang mafura kapa tse se nang mafura.
• Mahe.
• Lijo-peo tse kang linaoa tsa pinto, linaoa tse ntšo, linaoa tsa liphio, lensisi le linaoa tsa garbanzo. Linaoa tsa makotikoting li bonolo empa haeba u na le nako ea ho li lokisa ho tloha qalong, linaoa tse omisitsoeng li theko e tlase haholo. Batla thepa ea makotikoting e nang le sodium e tlase.
• Liprotheine tsa soya, joalo ka tofu kapa tempeh.

LITHOLOANA LE LIMAPA

Reka litholoana le meroho e mengata. Li tla u tlatsa 'me li u fe livithamini, liminerale le limatlafatsi tse ling tseo' mele oa hao o li hlokang. Malebela a mang a ho reka:

• Apole e le 'ngoe e boholo bo mahareng e na le likhalori tse 72 feela.
• Senoelo se le seng (130 gram) lihoete li na le likhalori tse 45 feela.
• Kopi e le 'ngoe (160 gram) ea mahapu a cantaloupe a sehiloeng e na le likhalori tse 55 feela.
• Bakeng sa litholoana tse kenngoeng ka makotikoting, khetha tse pakiloeng ka metsing kapa lero, eseng sirapo, 'me ha u na tsoekere e ekelitsoeng.

Litholoana le meroho e hoammeng e ka ba khetho e ntle ha feela ho se tsoekere kapa letsoai le eketsehileng. Melemo e meng ea litholoana le meroho e hoammeng e kenyelletsa:

• E ka ba le phepo e nepahetseng kapa ka linako tse ling e na le phepo e ntle ho feta tse ncha ha feela li sena lisoso tse eketsehileng.
• E ke ke ea mpefala kapele joalo ka ha e le ncha.
• Ho bonolo ho e lokisetsa. Mekotla ea meroho e nang le serame e kenang ka microwave e ka ba malala-a-laotsoe ka tlasa metsotso e 5.

LIQOQO LE LIJELE

Khetha mahobe a phetseng hantle, lijo-thollo le bijoux, tse kang:

• Bohobe le li-roll tsa mofuta o mong le o mong (bala lengolo ho netefatsa hore sesebelisoa sa pele ke koro / lijo-thollo tse felletseng.)
• Li-bran tsohle, li-branche tse 100%, le lijo-thollo tse halikiloeng tsa koro (batla lijo-thollo tse nang le bonyane ligrama tse 4 tsa fiber ha ho sebetsoa.
• Koro e 'ngoe le e' ngoe ea lijo-thollo.
• Limela tse ling tse kang nyalothe, quinoa, amaranth le bulgur.
• Li-oats tse phuthetsoeng (eseng oatmeal hanghang).

Fokotsa lijo-thollo tse hloekisitsoeng kapa lihlahisoa tsa "phofo e tšoeu". Ba na le monyetla oa ho:

• E-ba le tsoekere le mafura a mangata, a eketsang lik'halori.
• Fokotsa fiber le protheine.
• Ho hloka livithamini, liminerale le limatlafatsi tse ling tsa bohlokoa.

Pele o reka lijo bakeng sa beke, nahana ka kemiso ea hau:

• U tla ja neng hona kae bekeng e tlang?
• U tla tlameha ho pheha nako e kae?

Ebe u rera lijo tsa hau pele u reka. Sena se netefatsa hore o na le seo o se hlokang ho etsa liqeto tse nepahetseng beke kaofela.

Etsa lethathamo la mabenkele. Ho ba le lenane ho fokotsa ho reka ho sa hlokahale ebile ho netefatsa hore o tla reka metsoako eohle eo o e hlokang.

Leka ho se ee mabenkeleng a lijo ha u lapile. U tla etsa liqeto tse betere haeba u ea mabenkeleng kamora ho ja kapa ho ja seneke.

Nahana ka ho reka mabenkeleng a ka ntle a lebenkele. Mona ke moo o tla fumana lihlahisoa (tse ncha le tse hoamisitsoeng), nama le lebese. Litsela tse kahare ka kakaretso li na le lijo tse se nang phepo e ntle.

Ithute ho bala mangolo a linnete tsa phepo e nepahetseng lipaketeng tsa lijo. Tseba hore na boholo bo sebeletsang ke bofe le boholo ba likhalori, mafura, protheine le lik'habohaedreite ka nako e le ngoe. Haeba mokotla o na le li-servings tse peli 'me o ja mokotla oohle, o tla hloka ho atisa palo ea likhalori, mafura, protheine le k'habohaedreite ka 2. Batho ba nang le litlhoko tse khethehileng tsa bophelo bo botle ba tla hloka ho ela hloko likarolo tse ling tsa leibole. Ka mohlala, haeba u na le lefu la tsoekere, u lokela ho hlokomela ligrama tsa lik'habohaedreite lijong. Batho ba nang le phepo e nepahetseng ba tla hloka ho ela hloko bongata ba mafura a sodium le a mangata. Mabitso a phepo e nepahetseng le hona joale a kenyelletsa palo ea tsoekere e ekelitsoeng. Sebelisa tsebo ena ho etsa liqeto tse nepahetseng. Mantsoe a mabeli ho mangolo a lijo a ka khelosang ke "tlhaho" le "a hloekileng." Ha ho na mokhoa o tšoanang oa ho sebelisa mantsoe ana ho hlalosa lijo.

Mantsoe a mabeli ho mangolo a lijo a ka khelosang ke "tlhaho" le "a hloekileng."

Malebela a mang a ho bala mabitso le ho reka lijo tse phetseng hantle ke:

• Khetha tuna le litlhapi tse ling tse kentsoeng ka makotikoting tse kentsoeng ka metsing, eseng oli.
• Lekola leibole bakeng sa mantsoe "hydrogenated" kapa "karoloana ea hydrogenated" lenaneng la metsoako. Tsena ke mafura a trans a sa pheleng hantle. Haufi le qalo ea lethathamo lena mantsoe ana a teng, lijo li na le tsona haholo. Letšoao le tla fana ka kakaretso ea mafura a trans, 'me u batla hore hona e be lefeela. Le lijo tse thathamisitsoeng ka hore li na le ligrama tsa zero tsa mafura li ka ba le matšoao kahoo o ntse o lokela ho netefatsa hore o sheba lenane la lisebelisoa.
• Bala ka hloko letshwao la lijo life kapa life tse reng ke sehlahisoa sa boima ba 'mele. Leha mantsoe ana a sebelisoa, lijo e kanna ea se khetho e nepahetseng ho uena.
• Tseba hore "lite" le "khanya" li bolelang. Lentsoe "lite" le ka bolela likhalori tse fokolang, empa ka linako tse ling ha li fokotsehe haholo. Ha ho na maemo a behiloeng bakeng sa lentsoe leo. Haeba sehlahisoa se re "leseli," se tlameha ho ba le bonyane likhalori tse tlase ho 1/3 ho feta lijo tse tloaelehileng, empa e kanna ea se be khetho e tlase ea khalori kapa e phetseng hantle.

Botenya - mabenkeleng a korosari; Botenya - ho reka mabenkeleng; Ho theola boima ba 'mele - mabenkeleng a korosari; Lijo tse phetseng hantle - mabenkeleng a korosari

• Tataiso ea lengolo la lijo bakeng sa bohobe bo felletseng ba koro
• Lijo tse phetseng hantle

Gonzalez-Campoy JM, St. Jeor ST, Castorino K, le al. Litataiso tsa kalafo ea phepo e nepahetseng bakeng sa thibelo le kalafo ea mafu a ts'oaetso le endocrine ho batho ba baholo: e tšehelitsoe ke Mokhatlo oa Amerika oa Clinical Endocrinologists / American College of Endocrinology le Obesity Society. Boitšoaro ba Endocr. 2013; 19 (Tlatsetso ea 3): 1-82. PMID: 24129260 phatlalalitsoe.ncbi.nlm.nih.gov/24129260/.

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 Tsamaiso ea Lijo le Lithethefatsi ea United States (FDA). Ho ngola lijo le phepo e nepahetseng. www.fda.gov/food/food-labeling- phepo e nepahetseng. E ntlafalitsoe ka Loetse 18, 2020. E fihlile ka la 30 Loetse, 2020.

Lefapha la Temo la U.S. le Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. Tataiso ea 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 30 Tšitoe.

• Phepo e nepahetseng