Likhabohaedreite
Li-carbohydrate ke e 'ngoe ea limatlafatsi tse ka sehloohong lijong tsa rona. Li thusa ho fana ka matla bakeng sa 'mele ea rona. Ho na le mefuta e meraro ea mantlha ea lik'habohaedreite e fumanoang lijong: tsoekere, setache le faeba.
Batho ba nang le lefu la tsoekere hangata ba hloka ho bala bongata ba lik'habohaedreite tseo ba li jang ho netefatsa phepelo e sa fetoheng letsatsi lohle.
'Mele oa hau o hloka mefuta eohle e meraro ea lik'habohaedreite hore e sebetse hantle.
Tsoekere le stache tse ngata li thuhuoa ke 'mele ho ba tsoekere (tsoekere maling) hore e sebelisoe joalo ka matla.
Faeba ke karolo ea lijo e sa thujoeng ke 'mele. Ho na le mefuta e 'meli ea fiber. Faeba e sa keneleng metsi e eketsa bongata litulong tsa hau hore o tle o lule khafetsa. Faeba e qhibilihang e thusa ho theola maemo a k'holeseterole mme e ka thusa ho ntlafatsa taolo ea tsoekere ea mali. Mefuta e 'meli ea fiber e ka u thusa hore u ikutloe u khotsofetse' me u lule u le boima bo botle.
Mefuta e mengata e fapaneng ea lijo e na le mofuta o le mong kapa ho feta oa k'habohaedreite.
LIEKETSENG TS'OLO
Tsoekere e hlaha ka tlhaho lijong tsena tse nang le limatlafatsi tse ngata:
- Litholoana
- Lihlahisoa tsa lebese le lebese
Lijo tse ling li kentse tsoekere. Lijo tse ngata tse pakiloeng le tse ntlafalitsoeng li na le tsoekere e ekelitsoeng. Tsena li kenyelletsa:
- Candy
- Li-cookie, likuku le likuku
- Lino tse tloaelehileng (tse seng tsa lijo) tse nang le khabone, tse kang soda
- Li-syrups tse boima, joalo ka tse kenyellelitsoeng litholoana tse kenngoeng ka makotikoting
Lithollo tse ntlafalitsoeng tse nang le tsoekere e ekelitsoeng li fana ka likhalori, empa ha li na livithamini, liminerale le fiber. Hobane ha li na limatlafatsi, lijo tsena li fana ka "likhalori tse se nang letho" mme li ka lebisa ho nona. Leka ho fokotsa ho ja lijo tse nang le tsoekere e eketsehileng.
LIEKETSENG MATS'ELA
Lijo tsena tse nang le limatlafatsi li na le starch e ngata. Tse ngata le tsona li na le fiber e ngata:
- Linaoa tse nang le makotikoting le tse omisitsoeng, joalo ka linaoa tsa liphio, linaoa tse ntšo, linaoa tsa pinto, lierekisi tse mahlo a matsho, lierekisi tse arohaneng le linaoa tsa garbanzo
- Meroho e nang le setache, e kang litapole, poone, lierekisi tse tala le li-parsnip
- Lithollo tsohle, joalo ka raese e sootho, habore, harese le quinoa
Lijo-thollo tse ntlafalitsoeng, tse kang tse fumanoang ka lipitseng, bohobe bo bosoeu, mapetso le raese e tšoeu le tsona li na le setache. Leha ho le joalo, li haelloa ke livithamini tsa B le limatlafatsi tse ling tsa bohlokoa ntle le haeba li tšoailoe "li ruisitsoe." Lijo tse entsoeng ka phofo e ntlafalitsoeng kapa "e tšoeu" le tsona li na le faeba le liprotheine tse fokolang ho feta lihlahisoa tsa lijo-thollo 'me ha li u thuse ho ikutloa u khotsofetse.
KHALEFA
Lijo tse nang le fiber e phahameng li kenyelletsa:
- Lithollo tsohle, tse kang raese e tletseng koro le sootho hammoho le mahobe a lijo-thollo, lijo-thollo le likhekhe
- Linaoa le linaoa tse kang linaoa tse ntšo, linaoa tsa liphio le linaoa tsa garbanzo
- Meroho, joalo ka broccoli, limela tsa Brussels, poone, litapole tse nang le letlalo
- Litholoana tse kang tse tala, lipere, liapole le lifeiga
- Linate le lipeo
Lijo tse ngata tse ntlafalitsoeng le tse ntlafalitsoeng, tse ntlafalitsoeng kapa che, li na le fiber e fokolang.
Ho ja lik'habohaedreite tse ngata ka mokhoa oa lijo tse entsoeng, tse nang le starchy kapa tse tsoekere ho ka eketsa lik'halori tsohle, tse ka lebisang ho nona. E ka boela ea u lebisa hore u se ke ua ja mafura le liprotheine tse lekaneng.
Ho thibela lik'habohaedreite ka matla ho ka baka ketosis. Mona ke ha 'mele o sebelisa mafura bakeng sa matla hobane ha ho na lik'habohaedreite tse lekaneng tse tsoang lijong tseo' mele o ka li sebelisang bakeng sa matla.
Ho molemo ho fumana lik'habohaedreite tse ngata ho tsoa lithollo, lebese, litholoana le meroho ho fapana le lithollo tse ntlafalitsoeng. Ntle le likhalori, lijo tse felletseng li fana ka livithamini, liminerale le faeba.
Ka ho etsa khetho e bohlale ea lijo, o ka fumana mefuta e felletseng ea lik'habohaedreite tse phetseng hantle le limatlafatsi tse ngata:
- Khetha mefuta e fapaneng ea lijo ho kenyeletsoa lithollo, litholoana le meroho, linaoa le linaoa, le lihlahisoa tsa lebese tse se nang mafura kapa tse se nang mafura.
- Bala mangolo lijong tse nang le makotikoting, tse pakiloeng le tse hoammeng ho qoba tsoekere, letsoai le mafura.
- Etsa bonyane halofo ea lijo tsa hau tsa lijo-thollo ka letsatsi ka lithollo.
- Khetha litholoana tse felletseng le lero la litholoana tse 100% ntle le tsoekere e ekelitsoeng. Etsa bonyane halofo ea litholoana tsa hau tsa ka mehla tsa litholoana ka litholoana tsohle.
- Fokotsa lipompong, lino tse tsoekere tse tsoekere le joala. Fokotsa tsoekere e ka tlase ho liperesente tse 10 tsa likhalori tsa hau ka letsatsi.
Mona ke se nkoang e le "lijo tse 1" tsa lijo tse nang le khabohaedreite ho latela USDA (www.choosemyplate.gov/):
- Meroho e nang le setache: kopi e le 1 (ligrama tse 230) litapole tse khotliloeng kapa litapole, tsebe e le 'ngoe ea poone.
- Litholoana: 1 litholoana tse mahareng (joalo ka apole kapa lamunu), ½ senoelo litholoana tse omisitsoeng (95 dikgerama) kopi e le 1 100% ea lero la litholoana (limililitara tse 240), kopi e le 1 ea monokotšoai (kapa tse 8 tsa fragole tse kholo).
- Bohobe le lijo-thollo, lijo-thollo le linaoa: selae se le seng sa bohobe ba lithollo kaofela; 1/2 senoelo (100 grams) sa raese e phehiloeng e sootho, pasta kapa lijo-thollo; 1/4 senoelo sa lierekisi tse phehiloeng, lensisi kapa linaoa (ligrama tse 50), linoelo tse 3 tse hlahisitsoeng ke popcorn (ligrama tse 30).
- Lebese: kopi e le 'ngoe (limililitara tse 240) ea lebese le se nang mafura kapa mafura a tlase kapa ligrama tse 225 tsa yogurt e hlakileng.
Poleiti ea tataiso ea lijo e khothaletsa ho tlatsa halofo ea poleiti ea hau ka litholoana le meroho, 'me karolo ea boraro ea poleiti ea hau e nang le lithollo, bonyane halofo ea tsona e le lithollo.
Mehlala ea li-calorie tse 2 000 e nang le likhetho tsa khabohaedreite e phetseng hantle ke ena:
LIEKETSENG TS'OANE
- Kopi e le 'ngoe (ligrama tse 60) lijo-thollo tse halikiloeng tsa koro, tse nang le 1 tbsp (10 g) morara o omisitsoeng le kopi e le' ngoe (limililitha tse 240) lebese le se nang mafura
- Banana e nyane e 1
- 1he le phehiloeng ka thata
LETS'ELA
Sandwich e tsubang, e entsoeng ka bohobe ba pita bo nang le li-ounces (55 grams), 1/4 senoelo (ligrama tse 12) lettuce ea Roma, likhae tse 2 tsa langa le le lej, li-ounces tse 85 (tse 85 tsa ligrama) tse tšeloe letsoele la tsuba.
- 1 teaspoon (tsp) kapa 5 milliliters (mL) mofuta oa salate ea mofuta oa mayonnaise
- 1 tsp (2 g) mosetareta o mosehla
- 1 pere e mahareng
- 1 senoelo (mililitere tse 240) lero la tamati
LIJO
- Li-ounces tse 5 (140 grams) tse halikiloeng ka holimo
- Senoelo sa 3/4 (ligrama tse 190) litapole tse mashed
- 2 tsp (10 g) margarine e bonolo
- 1 senoelo (30 grams) salate ea spinach
- 2 ounce (ligrama tse 55) moqolo oa lijo tsa mantsiboea oa koro e felletseng
- 1 tsp (5 g) margarine e bonolo
- 1 senoelo (mililitere tse 240) lebese le se nang mafura
- Senoelo se le seng (li-millilitere tse 240) liapole tse sa tsoekere tse sa tsoekere
NAKO
- 1 kopi (225 dikgerama) yoghurt e nang le mafura a tlase e nang le fragole kaholimo
Starches; Tsoekere e bonolo; Tsoekere; Lik'habohaedreite tse rarahaneng; Lijo - lik'habohaedreite; Li-carbohydrate tse bonolo
- Li-carbohydrate tse rarahaneng
- Li-carbohydrate tse bonolo
- Lijo tse nang le setache
Baynes JW. Li-carbohydrate le lipids. Ka: Baynes JW, Dominiczak MH, bahlophisi. Biochemistry ea Bongaka. La 5th. Philadelphia, PA: Elsevier; 2019: khaolo ea 3.
Bhutia YD, Ganapathy V. Ts'oaetso le ho monya lik'habohaedreite, liprotheine le mafura. Ka: Feldman M, Friedman LS, Brandt LJ, bahlophisi. Sleisenger & Fordtran's Mafu a ka Mpeng le a Sebete. 11th ed. Philadelphia, PA: Elsevier; 2021: khaolo ea 102.
Maqbool A, Lipaka tsa EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Litlhoko tsa phepo e nepahetseng. Ka: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, bahlophisi. Buka ea Nelson ea Pediatrics. La 21 Ed. Philadelphia, PA: Elsevier; 2020: khaolo ea 55.
Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika le Lefapha la Temo la Amerika. Litaelo tsa 2015-2020 tsa Lijo bakeng sa MaAmerika. La 8th. health.gov/our-work/food-nutrition/2015-2020-dietary- guidelines/ Guidelines/. E ntlafalitsoe ka December 2015. E fihlile ka la 7 Mmesa, 2020.