11 Lijo tse sa U Lokelang Tse Seng Hao Haholo Hakalo

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Re lula re bolelloa hore re se ke ra ja lijo tse phetseng hantle tse kang libanana kapa mahe a felletseng - ka mabaka a mangata ho tloha ho bongata ba tsoekere ho isa ho mafura a mangata. 'Nete ke hore, bongata ba lijo tsena li koaletsoe lekhotleng la culinary, 'me ke nako ea hore liipiletso tsa tsona li amoheloe. Tloo, u se ke ua ja libanana? Hona ke eng e ka ba phoso ka litapole? Ha e le hantle ba na le potasiamo e habeli ea banana!

Tsena ha lia lokela ho tšoareloa kampong e le ’ngoe le litšila tse lokisitsoeng tseo ka sebele e leng tlōlo ea molao khahlanong le lijo tsa sebele, phepo e nepahetseng le ’mele oa motho. Ha Michael Pollan a re "ja lijo," o bolela lijo tsa 'nete joalo ka litholoana le meroho, lijo-thollo kaofela, esita le lihlapi, nama le lihlahisoa tse ling tsa liphoofolo. O fana ka maikutlo a hore ha re je "lintho tse jeoang tse kang lijo." Kahoo mona ke mehlala e 11 ea "lijo tsa 'nete" tseo u lokelang ho li ja-ho sa tsotelehe seo u se utloileng.

A na U ka Fepa Lelapa la Hau ka $ 15? Linaha tse nang le Lijo tse theko e tlaase, tse turang haholo

Botoro ea Peanut

Lipatlisiso li fumane hore batho ba jang peanut butter letsatsi le leng le le leng ba na le lijo tse phetseng hantle ka kakaretso. Peanut butter e ka ba le mafura a mangata, empa karolo ea 80 lekholong ea mafura ao e tsoa ho oli e phetseng hantle ea monounsaturated le polyunsaturated. Peanut butter ke lijo tse nang le protheine e ngata tse nang le vithamine E e ngata, niacin, folic acid, magnesium le li-antioxidants. Reka botoro ea peanut ea tlhaho e entsoeng ka letho ntle le matokomane a fatše, kapa botoro ea peanut ea khoebo e se nang mafura a trans, sirapo ea poone e phahameng ea fructose kapa sodium e ngata.

Mahe a mahe

Mahe a linotši ke matla a phepo e nepahetseng. Ke e 'ngoe ea mehloli e ruileng ka ho fetisisa ea phepo ea choline, phepo e khahlanong le ho ruruha e hlokahalang bakeng sa ts'ebetso ea methapo. Choline e thusa ho hlahisa lihomone tsa ‘thabo’ serotonin, dopamine, le norephinephrine. Li-yolk tsa mahe li na le lutein le zeaxanthin, li-carotenoid tse peli tse sirelletsang khahlano le tahlehelo ea pono. Ntle le sena, lihlopha tsa bophelo bo botle li ntse li eletsa ho fokotsa li-yolk ho ba nne ka beke.

Libanana

Libanana li fumana rap e mpe hobane li na le lik'habohaedreite tse ngata le lik'halori tse amanang le litholoana tse ling; leha ho le joalo, libanana li na le mojaro o tlase oa glycemic, khakanyo ea bokhoni ba lijo ba ho nyolla maemo a tsoekere maling kamora ho ja. Libanana li na le mafura a fokolang le sodium, empa li na le potasiamo, vithamine A, folic acid le fiber. Likhalori ha li fetelle ha li ja halofo ea banana, e lekanang le ho sebeletsa.

Cold Cuts

Nama ea Deli e monate ha u reka lihlahisoa tse tlaase ka ho fetisisa ka sodium le mafura a mangata. Sodium e tsoa letsoai le tlatsitsoeng le li-preservatives tsa sodium lactate le sodium phosphate. Mafura a khotsofatsang a boetse a le lijong tsohle tse mafura (nahana: salami.) Nahana ka ho qoba li-nitrate tse bolokang mmala le shelefo empa li ka baka kotsi ea mofetše ha nako e ntse e tsamaea, 'me u shebe maqeba a batang a lokisitsoeng nameng e nang le lithibela-mafu le lihomone tsa maiketsetso ntle le haeba ho bohlokoa ho uena. Re rata Applegate ham, turkey, le bacon hobane e finyella litlhoko tsena kaofela.

Biri

Biri esale e le karolo ea lijo tse phetseng hantle ho tloha qalong ea nako. Ha e na mafura, k'holeseterole kapa nitrate-mme e na le bongata ba lik'habohaedreite, magnesium, selenium, potasiamo, phosphorus, tšepe, calcium, biotin, folic acid, niacin, B-vithamine le li-antioxidants. (Ales hangata e na le li-antioxidants tse ngata ho feta li-lager.) Ho noa joala bo itekanetseng ho ka fokotsa kotsi ea lefu la pelo le stroke (hona ho bolela seno se le seng ka letsatsi bakeng sa basali le ho fihlela lino tse peli tsa banna).

Bohobe

Karolo ea 100 lekholong ea lijo-thollo e na le phepo e feteletseng. Lithollo tsohle, joalo ka koro e felletseng, li na le karolo e ngoe le e ngoe ea thollo, kokoana-hloko le starchy endosperm-intact. (Bohobe bo ntlafalitsoeng bo haelloa ke kokoana-hloko le kokoana-hloko, moo boholo ba livithamini, liminerale, protheine le faeba li hlahang teng. Bohobe e lokela ho ba mohloli o moholo oa fiber lijong.

Lebese la Khomo

Lebese la raese, lialmonde, kokonate, oats le hemp ha li nkele lebese la khomo sebaka. Lebese la khomo le na le ligrama tse 8 tsa protheine ka kopi ha tse ling li na le gram e le 'ngoe feela ea protheine ka kopi. Mosebetsi o mong le o mong o fana ka 1/3 ea tlhoko ea letsatsi le letsatsi ea vithamine D le calcium, limatlafatsi tse peli tse ka bang thata ho li fumana kae kapa kae.

Litapole

Litapole ke sejo se nang le phepo e ntlehali lefatšeng. Bakeng sa likhalori tse 160, li fana ka maikutlo a botlalo le limatlafatsi tse ngata ho kenyelletsa potasiamo, fiber, vithamine C, calcium le magnesium. Hobane limatlafatsi li ka tlas'a letlalo, tlohela letlalo empa u le hohla pele u pheha ho tlosa litšila, chefo e bolaeang likokonyana le masalla a mang. Hape, baka litapole tse besitsoeng le tse besitsoeng, ho fapana le ho li belisa, hobane limatlafatsi li kena ka metsing a phehang. Leka Hona: Sriracha Oven Fries.

Linaoa tse nang le makotikoting

Mmuso oa U.S. o re joetsa bonyane likopi tse tharo tsa linaoa beke le beke. Ke hobane linaoa ha li na mafura, tsoekere le sodium empa li tletse liprotheine, fiber, livithamine tsa B le bongata ba liminerale. 'Me li theko e tlaase. Empa ke mang ea batlang ho inela linaoa ka bosiu bo le bong ebe o li pheha metsotso e 45? Kena: linaoa tse entsoeng ka makotikoting. Ho fokotsa sodium, reka mefuta e tlase ea sodium ebe u hlatsoa linaoa tse tšollotsoeng ka metsing motsotso o le mong.

Tuna ea makotikoting

Litlhapi ke lijo tse matlafatsang haholo, mohloli o moholo oa liprotheine, livithamini tsa B, potasiamo, iodine le zinki. Litlhapi tse nang le oli, ho kenyeletsoa le tuna, le tsona li na le mafura a mangata a omega-3, a sebetsang khahlano le lefu la pelo. Tuna, leha ho le joalo, e kanna ea ba le mercury, e ka bang kotsi ho bophelo bo botle ho bana, bakhachane le basali ba anyesang, le basali ba rerileng ho ima. Setsi sa Ts'ireletso ea Tikoloho sa U.S. (EPA) se bolella lihlopha tseo ho fokotsa tuna e ka makotikoting hoo e ka bang li-ounise tse tharo ka beke. Hape hlokomela: "chunk light" e lefifi e na le mercury ka makhetlo a mararo ho feta e tšoeu.

Khomo ea khomo

Ha ho na tlhoko ea ho khaola nama ea nama e se nang mafura lijong tsa hau. Ehlile, nama ea nama ea nama ea nama ea nama ea nama e na le mafura a mangata, empa karolo ea li-ounise tse tharo e na le liperesente tse 25 feela tsa moeli oa letsatsi. Nama ea khomo e tletse liprotheine, niacin, vithamine B12, tšepe, zinki, selenium le limatlafatsi tse ling. Sejo se le seng kapa tse peli tse khubelu tsa nama ka beke li lekane 'me karolo e ntle ka ho fetisisa ke li-ounise tse tharo kapa tse' ne. Ntle le moo, nama e khubelu e lokela ho fokotsoa ka mafura a bonahalang le mafura a kang a steak, sirloin, tenderloin le lehlakoreng ke khetho e ntle ka ho fetisisa. Leka Sena: Jalapeno Cheddar Burger Bite Kabobs.

Ka Mary Hartley, RD, MPH bakeng sa DietsInReview.com

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