Lijo tse 12 tse ntle ka ho fetisisa tseo u ka li jang hoseng

Litaba

• 1. Mahe
• 2. Yogurt ea Greece
• 3. Kofi
• 4. Oatmeal
• 5. Peo ea Chia
• Li-protein tse phahameng tsa Chia Pudding
• 6. Monokotšoai
• 7. Linate
• 8. Tee e Tala
• 9. Protheine Shake
• 10. Litholoana
• 11. Li-flaxse
• 12. Cheese ea Cottage
• Ntlha ea Bohlokoa
• Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho sa tsotelehe seo o ka beng o se utloile, ho ja lijo tsa hoseng ha ho hlokahale ho motho e mong le e mong.

Ebile, ho se je lijo tsa hoseng ho ka ba betere ho feta ho ja lijo tse sa lokiseng tsa lijo tsa hoseng.

Leha ho le joalo, lijo tsa hoseng tse nang le phepo e ntle le tse leka-lekaneng li ka u fa matla le ho u thibela ho ja haholo nakong ea letsatsi.

Lijo tse 12 tse ntlehali ke tsena tseo u ka li jang hoseng.

1. Mahe

Mahe a phetse hantle ebile a monate.

Boithuto bo bontšitse hore ho ja mahe nakong ea lijo tsa hoseng ho eketsa maikutlo a ho tlala, ho fokotsa khalori e kenang lijong tse latelang hape ho thusa ho boloka tsoekere e maling le insulin li tsitsitse (,,).

Phuputsong e 'ngoe, banna ba neng ba ja mahe bakeng sa lijo tsa hoseng ba ne ba ikutloa ba khotsofetse mme ba noa likhalori tse fokolang nakong ea letsatsi ho feta ba jang bagel ().

Ho phaella moo, li-yolk tsa mahe li na le lutein le zeaxanthin. Li-antioxidants tsena li thusa ho thibela mathata a mahlo joalo ka lera la mahlo le ho senyeha ha macular (,).

Mahe le ona ke o mong oa mehloli e metle ka ho fetisisa ea choline, phepo ea bohlokoa haholo bakeng sa bophelo bo botle ba boko le sebete ().

Le hoja li na le k’holeseterole e ngata, mahe ha a phahamise k’holeseterole ho batho ba bangata.

Ebile, ho ja mahe a felletseng ho ka fokotsa kotsi ea lefu la pelo ka ho fetola sebopeho sa "cholesterol" e mpe ea LDL, ho eketsa "cholesterol" e "ntle" le ho ntlafatsa kutloisiso ea insulin (,).

Ho feta moo, mahe a mararo a maholo a fana ka ligrama tse ka bang 20 tsa protheine ea boleng bo holimo (9).

Mahe le ona a tenyetseha haholo. Mohlala, mahe a phehiloeng ka thata a etsa lijo tsa hoseng tse nkehang habonolo tse ka lokisoang pele ho nako.

Mahe a na le protheine e ngata le limatlafatsi tse 'maloa tsa bohlokoa. Li boetse li khothaletsa botlalo ebile li u thusa ho ja likhalori tse fokolang.

2. Yogurt ea Greece

Yogurt ea Greek e monate, e monate ebile ea matlafatsa.

E entsoe ka ho sefa Whey le mokelikeli o mong ho tsoa lebeseng la lebese, o hlahisang yoghurt ea creamier e tsepamisitsoeng haholo liprotheine.

Liprotheine li bonts'itsoe hore li fokotsa maikutlo a tlala 'me li na le tšusumetso e phahameng ho feta mafura kapa li-carbs (,).

Poleloana ea thermic effect e bolela keketseho ea sekhahla sa ts'oaetso se etsahalang kamora ho ja.

Yogurt le lihlahisoa tse ling tsa lebese le tsona li ka thusa ho laola boima ba 'mele hobane li eketsa maemo a lihormone tse khothalletsang botlalo, ho kenyeletsoa PYY le GLP-1 (,).

Ho feta moo, yogurt e nang le mafura a mangata e na le conjugated linoleic acid (CLA), e ka eketsang tahlehelo ea mafura le ho fokotsa kotsi ea mofetše oa matsoele (,).

Mefuta e meng ea yogurt ea Greek ke mehloli e metle ea li-probiotic tse kang Bifidobacteria, e thusang mala a hau hore a lule a phetse hantle (15).

Ho etsa bonnete ba hore yogurt ea hau e na le li-probiotic, batla poleloana e nang le litso tse phelang le tse sebetsang lebitsong leo.

Leka ho tšela yoghurt ea Greek ka monokotsoai kapa litholoana tse khethiloeng ho eketsa lijo tsa hau tsa vithamine, diminerale le fiber.

Yogurt ea Greece e na le liprotheine tse ngata, e thusa ho fokotsa takatso ea lijo ebile e ka thusa ho theola boima ba 'mele. Mefuta e meng e boetse e na le li-probiotics tse molemo.

3. Kofi

Kofi ke seno se makatsang ho qala letsatsi la hau.

E na le k'hafeine e ngata, e bonts'itsoeng ho ntlafatsa maikutlo, ho falimeha le ts'ebetso ea kelello.

Le ha e le k'hafeine e nyane e ka fihlela litlamorao tsena (, 17, 18).

Tlhatlhobo ea lithuto tsa 41 e fumane lethal dose e sebetsang ka ho fetesisa ho ba 38-400 mg ka letsatsi ho eketsa melemo ea caffeine ha e ntse e fokotsa litla-morao (18).

Sena ke likopi tsa kofi tse ka bang 0,3 ho isa ho tse 4 ka letsatsi, ho latela matla a kofi (18).

Caffeine e boetse e bontšitsoe e eketsa sekhahla sa ts'oaetso le ho chesa mafura. Phuputsong e le 'ngoe, 100 mg ea caffeine ka letsatsi e thusitse batho ho chesa likhalori tse eketsehileng tsa 79-150 ka nako ea lihora tse 24 (19,).

Ntle le moo, kofi e na le li-antioxidants tse ngata, tse fokotsang ho ruruha, tse sireletsang lisele tse koahelang methapo ea hau ea mali le ho fokotsa kotsi ea lefu la tsoekere le lefu la sebete (,,,, 25).

Ho ba le kopi ea kofi ke tsela e ntle ea ho qala letsatsi la hau. K'hafeine e ho eona e ka ntlafatsa maikutlo, ts'ebetso ea kelello le metabolism.

4. Oatmeal

Oatmeal ke khetho e ntlehali ea lijo tsa hoseng bakeng sa barati ba lijo-thollo.

E entsoe ka li-oats tsa fatše, tse nang le fiber e ikhethang e bitsoang oat beta-glucan. Fiber ena e na le melemo e mengata e khahlisang ea bophelo bo botle, ho kenyeletsoa le cholesterol e fokotsehileng (,).

Ho feta moo, oat beta-glucan ke fiber e matla e khothalletsang maikutlo a botlalo. Phuputso e 'ngoe e fumane hore e eketsa maemo a botlalo ba hormone ea PYY le hore litekanyetso tse phahameng li bile le phello e kholo (,,).

Li-oats li boetse li na le li-antioxidants, tse sirelletsang mafura a tsona a mafura hore a se ke a rorisa. Li-antioxidants tsena li ka boela tsa thusa bophelo bo botle ba pelo le ho fokotsa khatello ea mali (31,,).

Le ha oats e se na gluten, hangata e sebetsoa litsing tse ts'oanang le lithollo tse nang le gluten. Bafuputsi ba fumane hore li-oats tse ngata li hlile li silafalitsoe ke lithollo tse ling, haholo-holo harese ().

Ka hona, batho ba nang le lefu lena le leng kapa ho ba le kutlo ea gluten ba lokela ho khetha li-oats tse netefalitsoeng hore ha li na gluten.

Hopola hore kopi e le 'ngoe (235 grams) ea oatmeal e phehiloeng e na le ligrama tse 6 feela tsa protheine, e ke keng ea fana ka melemo ea lijo tsa hoseng tse nang le protheine e phahameng (35).

Ho matlafatsa liprotheine tsa lijo tsa hoseng tsa oatmeal, e phehe ka lebese ho fapana le metsi kapa e sebelise ka lehe la mahe kapa sengoathoana sa chisi.

Oatmeal e na le fiber e ngata ea beta-glucan, e theolelang k'holeseterole le ho eketsa maikutlo a botlalo. E boetse e na le li-antioxidants.

5. Peo ea Chia

Peo ea Chia e na le phepo e ntle haholo ebile ke o mong oa mehloli e metle ka ho fetisisa ea fiber ho potoloha.

Ebile, ligrama tse 28 tsa peo ea chia e fana ka ligrama tse 11 tse khahlisang tsa fiber ka sebese (36).

Ho feta moo, karolo ea faeba e lipeong tsa chia ke fiber e nang le viscous, e monyang metsi, e eketsang boholo ba lijo tse tsamaeang le tšilo ea lijo le ho u thusa hore u ikutloe u khotsofetse hape u khotsofetse (37,,).

Thutong e nyane ea libeke tse 12, batho ba nang le lefu la tsoekere ba jeleng peo ea chia ba ile ba ba le tlala e fokotsehileng, hammoho le ntlafatso ea tsoekere maling le khatello ea mali ().

Peo ea Chia e boetse e na le li-antioxidants tse ngata, tse sireletsang lisele tsa hau ho limolek'hule tse sa tsitsang tse bitsoang li-radical tse sa lefelloeng tse hlahisoang nakong ea metabolism (, 41,).

Phuputsong e ngoe ea batho ba nang le lefu la tsoekere, peo ea chia e theotse lets'oao la ho ruruha CRP ka 40%. CRP e phahameng ke kotsi e kholo ea lefu la pelo ().

Leha ho le joalo, peo e le 'ngoe ea peo ea chia e fana feela ka ligrama tse 4 tsa protheine, e kanna ea se tšoanelehe bakeng sa lijo tsa hoseng (36).

Kakaretso ea chia pudding e nang le ligrama tse fetang 25 tsa protheine.

Li-protein tse phahameng tsa Chia Pudding

Lisebelisoa:

• 1 ounce (ligrama tse 28) tsa peo e omisitsoeng ea chia.
• 1 scoop e ngata ea phofo ea protheine.
• 1 senoelo (240 ml) lebese la kokonate kapa lebese la almonde.
• Halofo ea senoelo sa monokotsoai.
• Stevia kapa senate se seng ho latsoa, ​​haeba ho hlokahala.

Litsela:

• Kopanya lisebelisoa tsohle tsa sekotlolo ebe o kopanya hantle.
• Koahela sekotlolo le refrigerate bonyane hora e le 'ngoe.

U ka fumana khetho e ntle ea peo ea chia mona.

Peo ea Chia e na le fiber e ngata ebile e na le li-antioxidants tse ka fokotsang ho ruruha le ho fokotsa kotsi ea mafu.

6. Monokotšoai

Li-monokotsoai li monate ebile li na le li-antioxidants.

Mefuta e tummeng e kenyelletsa li-blueberries, tse tala, fragole le monokotšoai.

Li na le tsoekere e tlase ho feta litholoana tse ngata, empa li phahame ka fiber.

Ebile, tse tala le lihlahla tse ntšo ka 'ngoe li fana ka likhalase tse 8 tsa fiber ka senoelo kapa ligrama tse 120 le 145 ka ho latellana (44, 45).

Ho feta moo, kopi e le 'ngoe ea monokotsoai e na le lik'hilojule tse 50-85 feela ho latela mofuta.

Hape monokotšoai o paka li-antioxidants tse bitsoang li-anthocyanins, tse sirelletsang pelo ea hau mme li ka u thusa ho hola hantle (,).

Li-monokotsoai li bontšitsoe ho fokotsa matšoao a ho ruruha, ho thibela k'holeseterole ea mali ho tsoa ho oxidizing le ho boloka lisele tse koahelang methapo ea hau ea mali li phetse hantle (,,,).

Mokhoa o motle oa ho eketsa monokotsoai lijong tsa hau tsa hoseng ke ho li ja ka yogurt ea Greece kapa chisi ea kottage.

Monokotšoai o na le fiber e ngata ebile ha o na lik'hilojule tse ngata. Li boetse li na le li-antioxidants tse ka fokotsang kotsi ea lefu.

7. Linate

Linate li monate, lia khotsofatsa ebile li na le phepo.

Ke tlatsetso e ntle lijong tsa hau tsa hoseng, ha li ntse li tlatsa ebile li thusa ho thibela boima ba 'mele (,).

Le hoja linate li na le lik’hilojule tse ngata, liphuputso li bontša hore u se ke ua monya mafura ’ohle a ho tsona.

Ebile, 'mele oa hau o monya likhalori tse ka bang 129 tsa lilamunu tse 1-ounce (28-gram) tse sebeletsang.

Sena e kanna ea ba 'nete le ka linate tse ling hape, leha ka nako ena ke lialmonde feela tse lekiloeng.

Ho feta moo, linate li bontšitsoe ho ntlafatsa maemo a kotsi a lefu la pelo, ho fokotsa insulin ho hanyetsa le ho fokotsa ho ruruha (,,,,,,,).

Mefuta eohle ea linate le eona e na le mafura a mangata a nang le magnesium, potasiamo le mafura a phetseng hantle.

Ho feta moo, linate tsa Brazil ke o mong oa mehloli e metle ka ho fetisisa ea selenium - linate tse peli feela tsa Brazil li fana ka chelete e fetang 100% ea tlhahiso ea letsatsi le letsatsi e khothalletsoang ().

Linate li boetse li thusa batho ba nang le lefu la tsoekere. Phuputsong e 'ngoe, ho tlosa karolo ea carbs ka li-ounces tse 56 tsa linate ho lebisitse ho fokotseng tsoekere maling le li-cholesterol ().

Ho tšela yogurt ea Greek, chisi ea kottage kapa oatmeal ka likhaba tse 2 tsa linate tse khethiloeng li fana ka monokotšoai le tatso ha o ntse o eketsa boleng ba phepo ea hau ea lijo tsa hoseng.

U ka fumana linate tse ngata tse khethiloeng mona.

Linate ke lijo tse tlatsang, tse nang le limatlafatsi tse ka thusang ho fokotsa kotsi ea lefu la pelo le ho ntlafatsa taolo ea tsoekere maling.

8. Tee e Tala

Tee e tala ke e 'ngoe ea lino tse monate ka ho fetisisa lefatšeng.

E na le caffeine, e ntlafatsang ho falimeha le maikutlo, hammoho le ho phahamisa sekhahla sa metabolic (, 19,).

Tee e tala e fana feela ka 35-70 mg ea caffeine ka kopi, e leng halofo ea bokae ba kofi.

Tee e tala e ka thusa haholo khahlanong le lefu la tsoekere. Tlhahlobo ea lithuto tse 17 e fumane hore batho ba noang tee e tala ba fokotsehile ka tsoekere maling le insulin maemong a ().

E boetse e na le antioxidant e tsejoang ka hore ke EGCG, e ka sireletsang boko ba hau, tsamaiso ea methapo le pelo hore e se ke ea senyeha (,,,).

Fumana khetho e ntle ea tee e tala mona.

Tee e tala e na le melemo e mengata ea bophelo bo botle. E na le antioxidant e bitsoang EGCG, e thusang boko ba hau le sistimi ea methapo.

9. Protheine Shake

Tsela e 'ngoe e ntle ea ho qala letsatsi la hau ke ka protheine shake kapa smoothie.

Ho ka sebelisoa mefuta e 'maloa ea phofo ea protheine, ho kenyeletsoa protheine ea whey, lehe, ea soya le ea pea.

Leha ho le joalo, protheine ea Whey e monngoa kapele haholo ke 'mele oa hau ().

Whey le eona e ithutiloe ka ho fetisisa mme e fana ka melemo e 'maloa ea bophelo bo botle. Ntle le moo, ho bonahala e fokotsa takatso ea lijo ho feta mefuta e meng ea protheine (,,).

Phuputso e 'ngoe e bapisang lijo tse' ne tse nang le protheine e phahameng e fumane hore Whey protein e fokotsa takatso ea lijo ka ho fetesisa mme e lebisitse ho phepelo e tlase ea khalori sejong se latelang ().

Ntle le moo, protheine ea Whey e ka thusa ho theola maemo a tsoekere ea mali ha e jeoa e le karolo ea lijo tse nang le carb. E ka boela ea boloka boima ba mesifa nakong ea boima ba 'mele le botsofali (,,).

Ho sa tsotelehe mofuta oa protheine e sebelisitsoeng, ho sisinya liprotheine tse phahameng ho ka khotsofatsa le ho tlatsa. Kenya litholoana, meroho, botoro ea linate kapa lipeo ho fana ka fiber le li-antioxidants.

Protheine Shake kapa Smoothie ke khetho e ntle ea lijo tsa hoseng e nang le protheine e phahameng e khothalletsang botlalo mme e thusa ho tsitsisa maemo a tsoekere ea mali.

10. Litholoana

Litholoana e ka ba karolo e monate ea lijo tsa hoseng tse matlafatsang.

Mefuta eohle ea litholoana e na le livithamini, potasiamo, faeba ebile li na le likhalori tse tlase. Senoelo se le seng sa litholoana tse khethiloeng se fana ka likhalori tse ka bang 80-130, ho latela mofuta.

Litholoana tsa citrus le tsona li na le vithamine ea C. E le hantle, lamunu e le 'ngoe e kholo e fana ka karolo e fetang 100% ea phepelo ea letsatsi le letsatsi ea vithamine C (78).

Litholoana le tsona lia tlala haholo ka lebaka la litlheferetsi tse phahameng tsa fiber le metsi ().

Fana ka litholoana le mahe, chisi, kottage chisi kapa yoghurt ea Greece bakeng sa lijo tsa hoseng tse nang le phepo e ntle tse tla u matlafatsa lihora tse ngata.

Litholoana ke mohloli o motle oa livithamini, potasiamo le faeba. E na le li-antioxidants tse ka thusang ho fokotsa kotsi ea mafu.

11. Li-flaxse

Li-flaxseeds li phetse hantle haholo.

Ba ruile ka fiber ea viscous, e thusang hore u ikutloe u tletse lihora tse 'maloa kamora ho ja (,).

Li-flaxseeds li ka ntlafatsa kutloisiso ea insulin le ho fokotsa maemo a tsoekere maling, hape ea sireletsa khahlanong le mofetše oa matsoele (,,,).

Likhaba tse peli tsa ligrama tse 14 tsa linonyana tsa folaxe li na le ligrama tse 3 tsa protheine le ligrama tse 4 tsa faeba (84).

Leka ho eketsa li-flaxseeds ho yogurt ea Greek, chisi ea kottage kapa smoothie ho eketsa fiber le antioxidant ea lijo tsa hau tsa hoseng.

Etsa bonnete ba hore u khetha li-flaxseeds tsa fatše kapa u li sila, hobane li-flaxseeds li ke ke tsa monngoa ke mala a hau 'me li tla feta feela tsamaisong ea hau.

Li-flaxseeds li na le fiber e ngata haholo, e u thusang hore u ikutloe u khotše. Li kanna tsa ntlafatsa kutloisiso ea insulin le ho fokotsa maemo a tsoekere maling.

12. Cheese ea Cottage

Cottage chisi ke lijo tse monate tsa hoseng.

E na le protheine e ngata, e eketsang metabolism, e hlahisa maikutlo a botlalo le ho fokotsa maemo a hormone ea tlala ghrelin (,,).

Ebile, chisi ea kottage e bontšitsoe e tlatsa ebile e khotsofatsa joalo ka mahe ().

Chisi e nang le mafura a mangata e boetse e na le conjugated linoleic acid (CLA), e ka khothalletsang ho theola boima ba 'mele ().

Senoelo se le seng sa chisi ea kottage se fana ka ligrama tse 25 tse khahlang tsa protheine (87).

Kenya monokotsoai le linonyana tsa folaxe tse halikiloeng fatše kapa linate tse khethiloeng ho o etsa o matlafatsang le ho feta.

Cottage chisi e na le liprotheine tse ngata, tse khothalletsang maikutlo a botlalo le ho eketsa sekhahla sa ts'ebeliso ea mmele.

Ntlha ea Bohlokoa

Hore na o ja lijo tsa hoseng kapa che ke khetho ea motho ka mong.

Ho sa tsotelehe seo o ka 'nang oa se joetsoa ha o sa le ngoana, ho tlola lijo tsa hoseng ha ho hlile ha ho na litlamorao, ha feela o ja lijo tse leka-lekaneng letsatsi lohle.

Haeba u ja hoseng, etsa bonnete ba hore u qala letsatsi la hau hantle ka ho fehla 'mele oa hau ka lijo tse phetseng hantle le tse nang le limatlafatsi tse boletsoeng sengolong sena.

Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng