Tlhahlobo ea Lijo tsa Kalori tse 1,200: Na e ea Sebetsa bakeng sa Tahlehelo ea Boima ba 'mele?

Litaba

• Lijo tse 1,200 tsa likhalori ke eng?
• Na e ka u thusa ho theola boima ba 'mele?
• Melemo e ka bang teng ea phepo ea likhalori tse 1,200
• Ho ka etsahala hore ebe o fokotsehile
• Mekhoa e meng e betere
• Ntlha ea bohlokoa

Batho ba bang ba latela merero ea lijo tse nang le likhalori tse 1,200 ho ntšetsa pele tahlehelo ea mafura le ho fihlela boima ba sepheo sa bona kapele kamoo ho ka khonehang.

Le hoja e le 'nete hore ho khaola lik'hilojule ke tsela e atlehang ea ho theola boima ba' mele, lipatlisiso li bontša hore ho fokotsa ho ja lik'halori haholo ha ho molemo bakeng sa bophelo bo botle kapa ho theola boima ba 'mele.

Sengoliloeng sena se lekola lijo tse nang le likhalori tse 1,200 'me se akaretsa melemo le litlamorao tse amanang le mekhoa ea phepo e tlase ea likhalori.

Lijo tse 1,200 tsa likhalori ke eng?

Ho ja lijo tse nang le lik'halori tse 1,200 ke tsela ea ho ja e lekanyetsang palo ea lik'halori tsa letsatsi le letsatsi tseo u li jang ho fihlela li 1,200. Lijo tsena li nkuoa e le lijo tse tlase tsa likhalori hobane li fana ka li-calories tse fokolang haholo ho feta batho ba baholo ba tloaelehileng ba hlokang ho boloka boima ba tsona.

Bafani ba bangata ba tlhokomelo ea bophelo bo botle, ho kenyeletsoa lingaka le litsebi tsa phepo ea lijo, ba fana ka lijo tse nang le likhalori tse tlase e le leano la ho theola boima ba 'mele.

Keletso e tloaelehileng ea ho theola boima ba 'mele ke ho fokotsa ho ja lik'halori ka likhalori tse 500-750 ka letsatsi. Hangata hona ho fetolela phepong e tlase ea likhalori tse 1,200-1,500 ka letsatsi bakeng sa basali ba baholo le likhalori tse 1,500-1,800 ka letsatsi bakeng sa banna ba baholo ().

Hlokomela hore likhalori tse 1,200 li pheletsong e tlase ea likhahla tsa khalori tse tlase tse khothalletsoang tsa basali.

Bafuputsi ba bang ba beha lijo tsa khalori tse tlase tlase e le mefuta ea phepelo e fanang ka li-calories tse 800-1,200 ka letsatsi, ha lijo tse tlase haholo tsa khalori li arotsoe ka lijo tse fanang ka li-calories tse ka tlase ho 800 ka letsatsi (,).

Lijo tsena hangata li lateloa nako e khuts'oane ea libeke ho isa likhoeling ho khothaletsa ho theola boima ba 'mele ka potlako.

Li-calorie tse tlase le lijo tse tlase haholo li sebelisoa hangata litsing tsa bongaka tlasa tlhokomelo ea bongaka, joalo ka litsi tsa tahlehelo ea boima ba 'mele, empa li ratoa le ke sechaba ka kakaretso.

Ha e le hantle, makareche a mangata a ho theola boima ba 'mele, bakoetlisi ba batho ka bomong le libaka tse tummeng tsa ho fana ka phepo li fana ka merero ea lijo tse nang le lik'halori tse 1 200, tse ts'episang hore ho latela lijo tse nang le lik'halori tse 1 200 ho tla u thusa hore u "fokotse butle."

Lijo tsena ka tloaelo li khothaletsa ts'ebeliso ea "khalori e tlase," "ntle le mafura" le lijo tse "fokotsitsoeng" ho thusa ho boloka khalori e le tlase mme hangata ho kenyelletsa ho bala likhalori e le hore li-dieters li netefatse hore li lula tlasa moeli oa tsona oa letsatsi le letsatsi.

Le hoja lijo tse nang le lik'halori tse 1,200 li ka ba tse loketseng nakong e khuts'oane maemong a mang, likhalori tse 1,200 li fokola haholo bakeng sa boholo ba batho ba baholo.

Hape, ha qalong o ka ba le tahlehelo ea boima ba 'mele ha o fokotsa ka mokhoa o makatsang khalori ea hau, liphuputso li bonts'a hore lijo tse tlase tsa likhalori ha li sebetse hangata bakeng sa ho boloka boima ba' mele bo le botle (,).

Lijo tse 1,200 tse nang le lik'halori li nkoa e le lijo tse tlase tsa khalori. Lijo tse tlase tsa khalori li sebelisoa ho khothaletsa ho theola boima ba 'mele ka potlako mme ka linako tse ling ho laeloa ke litsebi tsa tlhokomelo ea bophelo.

Na e ka u thusa ho theola boima ba 'mele?

Ho theha khaello ea likhalori hoa hlokahala bakeng sa ho theola boima ba 'mele. Ho khaola lik'hilojule ka likhalori tse 500-750 ka letsatsi, joalo ka ha litsebi tse ling tsa bophelo bo botle li eletsa, ho kanna ha khothaletsa ho theola boima ba 'mele, bonyane nakong e khuts'oane.

Liphuputso tse ngata li bontšitse hore ho latela lijo tse tlase tsa khalori, ho kenyeletsoa lijo tse 1,200-khalori, ho ka khothaletsa ho theola boima ba 'mele.

Mohlala, phuputso ho batho ba 2,093 ba nang le botenya e bontšitse hore kalafo e laoloang ke li-calories tse 1,200 tse nang le likhalori e bakile tahlehelo ea mafura ka karolelano ea 4.7% ho feta likhoeli tse 12 ().

Phuputsong e 'ngoe, batho ba baholo ba ile ba latela lenaneo la khoebo la ho theola boima ba' mele le neng le fana ka li-calories tsa 500, 1,200-1,500, kapa 1,500-1800 ka letsatsi.

Kamora selemo se le seng, ba lijong tse 1,200-1,500 tsa khalori ka letsatsi ba ile ba ba le boima ba boima ba boima ba lik'hilograma tse 6.8 ka letsatsi. Leha ho le joalo, 23% ea batho ba 4,588 ba latelang phepo ea likhalori tse 1,200 ba tlohetse thutong ().

Boithuto bo fumane hore le ha tahlehelo ea boima ba 'mele ea pele e sebelisoa li-calorie tse tlase joalo ka li-1,200-calorie lijo hangata li potlakile ebile li bohlokoa, hangata li lateloa ke ho fumana boima bo phahameng haholo, ha ho bapisoa le lijo tse sebelisang thibelo ea likhalori tse itekanetseng feela.

Phuputsong ea khoebo ea tahlehelo ea boima ba 'mele e boletsoeng kaholimo, bafuputsi ba hlokometse hore ho theola boima ba' mele ka potlako likhoeling tsa pele tsa 3 ho ne ho amahanngoa le ho hlaphoheloa hape nakong ea likhoeli tse 9 tsa mekhahlelo ea tahlehelo ea boima ba 'mele lihlopheng tsohle tse tharo tsa phepo ().

Phuputso e 'ngoe ho batho ba 57 ba nang le botenya kapa botenya haholo e hlokometse hore kamora ho ja lijo tse tlase haholo tsa likhalori tse 500 kapa lijo tse tlase tse 1,250 tsa khalori bakeng sa libeke tse 5 le 12, ka ho latellana, barupeluoa ba ithutoang ba boetse ba fumana 50% ea boima boo ba bo lahlileng ho feta likhoeli tse 10, ka karolelano ().

Lebaka ke hore ho ja lijo tse nang le lik'hilojule tse tlase ho baka liphetoho tse bolokang matla le ho thibela ho theola boima ba 'mele, ho kenyelletsa le ho eketsa takatso ea lijo, ho lahleheloa ke boima ba' mele, le ho fokotsa palo ea lik'halori tse chesitsoeng, tseo kaofela li etsang hore ho be boima ho boloka boima ba nako e telele (,,) .

Sena se lebisitse ho litsebi tse ngata tsa bophelo bo botle ho khothaletsa mekhoa ea ho ja e sebelisang phokotso e nyane feela ea khalori ho khothaletsa ho theola boima ba 'mele ha o ntse o fokotsa liphetoho tse mpe tsa metabolism tse amanang le lijo tse tlase tsa khalori (12).

Le ha ho latela khalori e tlase ea li-calorie tse 1,200 ho ka baka tahlehelo ea boima ba 'mele, menyetla ea ho fokotsa boima e nyane.

Melemo e ka bang teng ea phepo ea likhalori tse 1,200

Ho latela lijo tse nang le likhalori tse 1,200 ho ka fana ka melemo e meng ea bophelo bo botle, empa ho bohlokoa ho hlokomela hore melemo ena e amahanngoa le thibelo ea likhalori, ka kakaretso, 'me ha e tobeho le merero ea lijo tsa likhalori tse 1,200.

Ho ja khafetsa lik'halori tse ngata ho feta tseo 'mele oa hau o li hlokang ho ka lebisa litlamong tse ngata tsa bophelo bo botle, ho kenyelletsa le ho nona, ho eketsa likotsi tsa lefu la pelo le lefu la tsoekere ().

Ho etsa hore 'mele oa hau o be le palo e nepahetseng ea likhalori ho boloka bophelo bo botle ka kakaretso.

Liphuputso tse ngata li bontšitse hore phokotso ea likhalori, ka kakaretso, e ka ruisa bophelo bo botle molemo ka ho khothaletsa ho theola boima ba 'mele, ho fokotsa maemo a kotsi a lefu la pelo joalo ka cholesterol ea LDL (e mpe), le ho fokotsa maemo a tsoekere ea mali le ho ruruha (,,,,,).

Ha ho na pelaelo hore ho theola boima ba 'mele bo feteletseng ho na le litlamorao tse ntle ho bophelo bo botle le hore ho lula kahare ho litlhoko tsa hau tsa khalori ho molemo bakeng sa' mele oa hau.

Leha ho le joalo, mekhoa e sebelisetsoang ho khothaletsa taba ea tahlehelo ea boima ba 'mele, le ho sebelisa khalori e tlase haholo, mekhoa e thibelang ho ja e amahanngoa haholo le menyetla e eketsehang ea boima ba' mele hape ha nako e ntse e feta.

Ka hona, le ha ho theola boima ba 'mele ho feteletseng ho ka thusa bophelo ba hau ka kakaretso, ho bohlokoa ho khetha mekhoa e metle, e tsitsitseng ea ho theola boima ba' mele ho feta mekhoa e fetelletseng ea lijo.

Hoa lokela ho hlokomeloa hore lipatlisiso tse ling li bontšitse hore batho ba nang le botenya kapa botenya bo feteletseng ba latelang likhalori tse tlase kapa lijo tse tlase haholo tlasa taolo ea bongaka ba theola boima ba 'mele le ho ntlafatsa tsoekere ea mali le lifaele tsa lipid, tse ka ntlafatsang bophelo bo botle ka kakaretso ().

Leha ho le joalo, lijo tsena hangata li lateloa nako e khuts'oane mme hangata li amahanngoa le sekhahla se phahameng sa ho tlohela sekolo ka lebaka la taolo ea tsona e thibelang.

Leha ho le joalo, haeba u thahasella ho latela lijo tse tlase tsa khalori bakeng sa ho theola boima ba 'mele, ho bohlokoa ho bua le mofani ea tšoanelehang oa tlhokomelo ea bophelo bakeng sa likeletso.

Ho theola boima ba 'mele bo fetelletseng le ho fehla' mele oa hau ka palo e nepahetseng ea likhalori ho bohlokoa bakeng sa bophelo bo botle ka kakaretso. Le ha lijo tsa khalori tse 1,200 li amahanngoa le melemo e meng ea bophelo bo botle, melemo ena e amana le phokotso ea likhalori ka kakaretso.

Ho ka etsahala hore ebe o fokotsehile

Litlhoko tsa khalori li ikhethile haholo 'me li ipapisitse le lintlha tse ngata, ho kenyeletsoa boholo ba' mele, lilemo, le maemo a ts'ebetso. Lijo tse nang le lik'halori tse 1 200 ha lia lokela batho ba baholo, ho kenyeletsoa le basali ba banyenyane.

Leha litlhoko tsa likhalori li fapana ho ea ka motho le litlhoko tse nepahetseng li ka etsoa feela ka ho sebelisa lisebelisoa tse itseng kapa lipalo, mosali ea tloaelehileng ea holileng o hloka likhalori tse ka bang 2000 ka letsatsi ho boloka boima ba hae, ha monna a hloka tse ka bang 2,500 (,).

Hape, lipalo tsena ke feela karolelano 'me ha li bontše phapang ea litlhoko tsa likhalori ka lebaka la lintlha tse kang lilemo, maemo a ts'ebetso, le bophahamo. Leha ho le joalo, likhalori tsena tse tloaelehileng li hloka likhakanyo li u fa leseli la hore na li-calories tse 1,200 li tlase hakae.

Ho ja lijo tse nang le lik'halori tse 1,200 ho tlase haholo ho batho ba bangata 'me ho ka fella ka litla-morao tse mpe tse kang ho tsekela, tlala e feteletseng, ho nyekeloa ke pelo, ho haelloa ke limatlafatsi, mokhathala, ho opeloa ke hlooho le li-gallstones ().

Ho feta moo, ho ja lijo tse nang le likhalori tse 1,200 ho ka u qobella ho hloleha haeba sepheo sa hau ke ho theola boima ba 'mele nako e telele.

Ho thibela likhalori ho lebisa liphetohong tsa metabolism 'meleng oa hau. Tsena li kenyelletsa keketseho ea lihormone tse kang ghrelin le cortisol, tse khannang tlala, hammoho le ho theoha hoa sekhahla sa metabolic (RMR), kapa likhalori tseo u li chesang ha u phomotse (12,).

Sena se lebisa ho menyetla e meholo ea boima ba 'mele hape ha nako e ntse e tsamaea, hammoho le potoloho e mpe ea linako tse ngata tsa boima ba' mele e lateloang ke boima ba 'mele bo nang le boiphihlelo bo bongata bo sa foleng ba dieters - bo atisang ho baka maikutlo a ho nyahama.

Boima ba libaesekele bo kotsi bophelong ba kelello, mme lipatlisiso li bontšitse hore ho ja khafetsa le ho palama baesekele ho ka sithabetsa pelo mme ho ka lebisa kotsing e kholo ea mathata a ho ja, mofuta oa 2 lefu la tsoekere le lefu le eketsehileng (,).

Ho khaola lik'hilojule haholo ho ka lebisa litlamorao tse mpe joalo ka khaello ea limatlafatsi le mokhathala. Lijo tse nang le lik'halori tse tlase ha se hangata li sebetsang bakeng sa ho theola boima ba 'mele nako e telele' me li ka lebisa ho baesekele ea boima ba 'mele, e amang bophelo bo botle hampe.

Mekhoa e meng e betere

Hangata bafani ba tlhokomelo ea bophelo le batho ba batlang ho theola boima ba 'mele ba khetha lijo tse ipapisitseng le hore na ba ka hlahisa litholoana tse batloang kapele hakae, ba sa nahane ka litlamorao tsa nako e telele tsa bophelo bo botle ba ho thibela lik'halori haholo.

Ha o ntse o khetha lijo tse thibelang, tse tlase tse fanang ka tlase ho litlhoko tsa hau tsa khalori ea letsatsi le letsatsi ho kanna ha fella ka ho fokotsa boima ba 'mele kapele, hopola hore tse ling tsa tahlehelo ea boima ba' mele li ka sebopeho sa mesifa. Ho lahleheloa ke mesifa le liphetoho tse ling tsa metabolism li ka theola RMR (12) ea hau.

Ho haelloa ke khalori e kholo ha ho lebise feela liphetohong tse sa thabiseng tse etsang hore ho boima ho fokotsa boima ba 'mele hape ho ka ba le phello e tebileng boiketlong ba hau ba maikutlo.

Boholo ba lithuto tsa lipatlisiso li fana ka maikutlo a hore ho ja lijo ha ho sebetse le ho sebelisa bophelo bo botle, mekhoa e fokolang ea ho theola boima ba 'mele ke khetho e ntle bakeng sa ho ts'ehetsa tahlehelo ea boima ba' mele le tahlehelo ea boima ba 'mele ka nako.

Ka mohlala, ho e-na le ho fokotsa lijo tseo u li jang ho ea ho lik’hilojule tse 1 200, tseo hangata li akarelletsang ho lekola lijo tsohle tse tšelang melomo ea hao, leka tse ling tsa lintlha tse latelang tse thehiloeng bopaking, le malebela a ho theola boima ba ’mele:

• Ja lijo tse felletseng. Lijo tse felletseng, ho kenyeletsoa meroho, litholoana, linaoa, tlhapi, linate, lipeo le mahe, li lokela ho kenyelletsa boholo ba khalori ea hau. Lijo tse felletseng li tletse fiber, protheine le mafura a phetseng hantle 'meleng oa hau o hlokang ho hola.
• Khaola tsoekere le mafura a mang. Ho fokotsa mafura le ho eketsa tsoekere ke tsela e nepahetseng ea ho khothaletsa ho theola boima ba 'mele. Lijo tse tloaelehileng tsa tsoekere le / kapa tse nang le mafura li kenyelletsa soda, likuku, ice cream, lipompong le lijo-thollo tse tsoekere ().
• Pheha lijo tse ngata lapeng. U se ke ua itšetleha haholo ka ho reka lijo, lireschorente le lijo tse potlakileng 'me u phehe lijo tse ngata lapeng. Batho ba phehang lijo tse ngata hae ba tloaetse ho ba le boima bo tlase mme ba na le phepo e nepahetseng ho feta ba jang lijo tse ngata kantle ho ntlo ().
• Eketsa ts'ebetso ea letsatsi le letsatsi. E 'ngoe ea litsela tse molemohali tsa ho khothaletsa tahlehelo ea boima ba' mele ka nako e telele ke ho theha khaello ea likhalori ka ho eketsa palo ea likhalori tseo u li chesang. Leka ho eketsa maetong a letsatsi le letsatsi ka ntle, ho ikoetlisa, kapa ho kenela boikoetliso ().
• Sebetsa le mofani oa tlhokomelo ea bophelo bo botle. Ho fokotsa boima ba 'mele e ka ba ntho e tšosang le e sithabetsang. Setsebi sa phepo e nepahetseng kapa mofani e mong ea koetlisitsoeng oa tlhokomelo ea bophelo a ka u thusa ho theola boima ba 'mele ka tsela e phelisang ntle le thibelo e fetelletseng.

Le ha ho theola boima ba 'mele ho sebelisa mekhoa e metle ea phepo e nepahetseng ho ka nka nako e ngata, ho fokotsa maemo a mabe a etsahalang nakong ea thibelo e fetelletseng ea khalori mme e ka thusa ho eketsa menyetla ea ho boloka boima ba' mele bo le botle.

Ha u leka ho theola boima ba 'mele, ho sebelisa mekhoa e fokolang haholo ho ka u thusa ho fihlella boima ba' mele bo botle le bo tsitsitseng.

Ntlha ea bohlokoa

Lijo tse 1,200 tsa khalori ke mokhoa o tlase oa ho ja lik'halori tse atisang ho kenyelletsa ho bala likhalori le ho ja lijo tse fokotsoang tsa likhalori ho khothaletsa ho theola boima ba 'mele kapele.

Le ha lijo tse nang le likhalori tse 1,200 li kanna tsa ntlafatsa nako e khuts'oane, ho fokotsa boima ba 'mele ka potlako, liphetoho tse etsahalang nakong ea thibelo ea likhalori li etsa hore boima ba' mele bo be boima nako e telele.

Ho feta moo, lik'halori tse 1,200 li hantle tlasa palohare ea likhalori tseo boholo ba batho ba baholo - esita le basali ba banyane - ba hlokang ho fepa 'mele ea bona.

Le ha lijo tse fanang ka li-calories tse 1,200 kapa tse fokolang e le sesebelisoa se tummeng sa ho theola boima ba 'mele, ho molemo hore bophelo ba hau ka kakaretso bo khethe lijo tse matlafatsang' mele oa hau ka tsela e phetseng hantle 'me li khothaletse tahlehelo ea boima ba' mele e liehang empa e le teng e ka bolokoang bophelo bohle.