Lijo tse matlafatsang lijo
Lijo tse matlafatsang lijo li u fepa ntle le ho eketsa likhalori tse ngata tse tsoang tsoekere le mafura a mangata. Ha ho bapisoa le lijo tse jang lijo, likhetho tsena tse phetseng hantle li na le limatlafatsi tse ngata 'me li nka nako e teletsana ho li sila, kahoo o lula o tletse nako e telele.
Lijo life kapa life tse nepahetseng li kenyelletsa litholoana le meroho letsatsi le leng le le leng. Lijo tse melang masimong, lirapeng, kapa lifateng li tletse limatlafatsi le litlheferetsi. Lia u tlatsa ebile li u fa matla a tsitsitseng.
Mekhoa ea ho ja litholoana. Boloka sekotlolo sa litholoana se ka kichineng ea hau bakeng sa seneke se potlakileng se phetseng hantle. Haeba u khuts'oane ka nako, sebelisa litholoana tse hoammeng tse tlang pele ho tšeloa. Lekola ho netefatsa hore ha ho na tsoekere e ekelitsoeng. Lethathamo la metsoako le lokela ho kenyelletsa litholoana feela. Litlhahiso tse ling tsa ho sebeletsa li kenyelletsa:
- Li-monokotsoai ho feta yogurt e se nang mafura
- Litholoana tsa smoothie tse nang le yoghurt e se nang mafura
- Salate ea lamunu le walnuts
- Salate ea mahapu e nang le asene ea balsame
- Dipeinapole tse halikiloeng, liperekisi kapa li-nectarine
- Ho koetlisitsoe lipere
- Sipinake le salate ea pere
Mekhoa ea ho ja meroho. Khaola li-veggies tse tala tse kang lihoete kapa pelepele ka har'a lithupa hore o tle o li nohe letsatsi lohle. U ka li ja ka salate. Joalo ka litholoana, meroho e mengata e tla pele e kengooa le ho hoamisoa. Hape, hlahloba lengolo ho netefatsa hore lenane la metsoako le kenyelletsa meroho feela. Leka mehopolo ena ea risepe ea meroho:
- Broccoli e halikiloeng holim'a raese e sootho
- Meroho ea Collard e nang le lehe le halikiloeng
- Li-beet tse halikiloeng tse nang le lilae tsa fennel le tsa lamunu
- Semela sa poone le tamati
- Li-kabobs tsa veggie tse halikiloeng kapa meroho e halikiloeng
- Li-soups tse rekiloeng ka lebenkele le tlase tse nang le meroho e hoammeng
- Meroho e hoammeng e hlohlellelitsoe ho pasta e belang nakong ea ho pheha metsotso e 5 e fetileng
Linaoa ke mohloli o moholo oa protheine le fiber. U ka sebelisa linaoa ho fokotsa kapa ho nkela nama lijana tse ngata.
Mekhoa ea ho ja linaoa. Haeba u sena nako ea ho inela le ho pheha linaoa tse ommeng, linaoa tse ka makotikoting li tla u bolokela nako. Etsa bonnete ba hore o reka linaoa tse letsoai le lengata (sodium). U ka boela oa fokotsa boleng ba sodium ka ho hlatsoa le ho tšolla linaoa tse ka makotikoting. Mona ke mekhoa e meng e monate ea ho ja linaoa tse ngata:
- Chili ea limela le linaoa tsa liphio
- Pea salsa ea mahlo a matsho
- Hummus e entsoe ka linaoa tsa garbanzo
- Sopho ea lentile le lihoete le spinach
- Arola sopho ea pea
- Raese e sootho le linaoa tsa pinto
- Salate ea linaoa e tšoeu e nang le sirilamunu le avocado
- Li-burger tsa Veggie
Bonyane halofo ea lithollo tseo u li jang e lokela ho ba lijo-thollo kaofela. Lihlahisoa tsohle li ntse li na le limatlafatsi le fiber tse ngata tseo ba qalileng ka tsona e le limela, hobane lithollo li na le lithollo kaofela. Ke ka lebaka leo bohobe ba lijo-thollo bo nang le botlolo le bohobe bo bosoeu bo boreleli.
Mekhoa ea ho ja lijo-thollo kaofela. Ha u khetha lijo tse entsoeng ka lithollo tse felletseng, lekola lethathamo la metsoako, lijo-thollo li lokela ho thathamisoa pele. Litsela tse ntle tsa ho fumana lithollo tse ngata li kenyelletsa:
- Bohobe bo felletseng ba koro kapa multigrain le avocado
- Oatmeal e nang le monokotsoai
- Raese e hlaha le salate ea li-mushroom
- Raese e sootho e nang le meroho e halikiloeng
- Harese ea lijo-thollo kaofela le sopho ea meroho
- Pizza ea koro e felletseng e nang le meroho e halikiloeng le sopho ea marinara
- Popcorn e nang le letsoai le botoro e nyane kapa e se na letho
Lebese le se nang mafura a mangata le mafura, yogurt le chisi ea kottage ke mehloli e phetseng hantle ea calcium, vithamine D le potasiamo. Ho fapana le lino tse tsoekere tse nang le likhalori tse eketsehileng, lebese le u tlatsa ka limatlafatsi.
Litsela tsa ho fumana lebese le lengata. Iketsetse boqapi ha o eketsa lebese lijong tsa hau:
- Kenya lebese ho lijo-thollo tse nang le fiber e phahameng
- Pheha oatmeal ea hau ka lebese le tlotsitsoeng ho fapana le metsi
- Ja yogurt u le mong, ka litholoana, kapa u tšolletsoe ka mahe a linotši
- Sebelisa moaparo oa salate o thehiloe ka yogurt
- Ho kenya yogurt ea Greek bakeng sa tranelate e bolila
- Lijo tse bobebe ka lithupa tsa chisi tse mafura kapa tse seng mafura
- Jala chisi e nang le mafura a tlase ho batho ba etsang koro le holimo ka litamati
- Kenya khaba ea chisi e se nang mafura e nang le khaba ho mahe a halikiloeng
Kenya lijo tse fokolang haholo.
Linate. Ka chelete e nyane, linate ke mohloli o moholo oa fiber, protheine le mafura a phetseng hantle. Empa linate le tsona li na le lik'hilojule tse ngata, 'me li bonolo ho li ja ho feta tekano. Li je hanyane. Lijoana tsa karolelano pele ho nako, ho fapana le ho li ja ka kotloloho ho tsoa setshelong. Kenya linate ho lisalate le lijana tse kholo e le mohloli oa protheine.
Lioli tse phetseng hantle. Oli e kang oli ea mohloaare, oli ea canola, oli ea soneblomo, oli ea safflower le margarine e bonolo ke lintho tse ntle bakeng sa lioli tse nang le mafura a mangata a thata, joalo ka botoro le khutsufatso. Lioli tse ngata tse nang le mafura a mangata li mpe lethekeng le pelong ea hau.
Sebelisa lioli tse phetseng hantle ho fapana le botoro bakeng sa ho pheha le moaparo oa salate ho eketsa monono lijong tsa hau. Joaloka linate, oli e na le lik'hilojule tse ngata, kahoo li phetse hantle ka bongata.
Lijo tsa Leoatleng. Lijo tsa leoatleng li na le limatlafatsi tse ngata le mafura a phetseng hantle pelong. Lefapha la Temo la United States (USDA) le khothaletsa ho ja bonyane ligrama tse 226 tsa lijo tsa leoatleng beke le beke. Likhetho tse phetseng hantle li kenyelletsa sardine, herring, tilapia le trout.
Khoho. Khoho e phela hantle ka ho fetisisa ha e halikiloe, e halikiloe kapa e phehiloe. Lifuba tsa kana li na le mafura le li-calories tse ngata ho feta lirope tsa kana. Ho hotle ho pheha kana ka letlalo, e thusang ho e boloka e le mongobo. Tlosa letlalo pele u ja ho boloka lik'hilojule tse ka bang 50 le ligrama tse ka bang 5 tsa mafura.
Khoho e halikiloeng, mapheo a khōhō kapa khoho e sebelisoang ka sopho ea tranelate ke tse ling tsa mekhoa e mengata ea ho etsa hore khoho e se ke ea phela hantle. Ho molemo ho qoba likhetho tsena tsa kana.
Ho fokotsa nama. Hore na nama e otile kapa e na le mafura a mangata ho latela karolo ea phoofolo eo e tsoang ho eona.
- Ho sebelisoa ha nama ea kolobe ho na le ligrama tse 3 tsa mafura. Likhopo tse bolokang li na le ligrama tse 26 tsa mafura.
- Sebaka se phahameng sa sirloin se na le ligrama tse 7 tsa mafura. Khopo e ka sehloohong e na le ligrama tse ka bang 23 tsa mafura.
- Batla nama ea fatše e ngotsoeng "97% ho 99% e otlolohile."
Ho bile ho phetse hantle ho sebelisa nama e se nang mafura e le ntho e khabisang ho fapana le ho e etsa thupelo ea mantlha. Ka mohlala, pheha nama ea khomo e ommeng, u tšele oli leha e le efe, 'me ue tšele hammoho le lihoete tse halikiloeng le zucchini, pitseng ea sopho ea tamati.
Botenya - lijo tse matlafatsang lijo; Boima bo feteletseng - lijo tse matlafatsang lijo
Webosaete ea Academy of Nutrition le Dietetics. Lijo. www.eatright.org/ho lijo. E fihliloe ka la 3 Tšitoe.
Despres JP, Larose E, Poirier P. Botenya le lefu la cardiometabolic. Ka: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 50.
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.
- Lijo