Mekhoa e 18 e Thehiloeng ho Saense ea ho Fokotsa Tlala le Takatso ea Tlhaho

Litaba

• 1. Ja Lihaha-'mele tse Lekaneng
• 2. Khetha lijo tse nang le fiber e ngata
• 3. Khetha Metsoana ho Feta Liquid
• 4. Noa Kofi
• 5. Tlatsa Metsi
• 6. Ja ka Kelello
• 7. Ikakhetse ka Chocolate e Lefifi
• 8. Ja Ginger e Nngwe
• 9. Natefisa Lijo Tsa Hau
• 10. Ja ka lipoleiti tse nyane
• 11. Sebelisa fereko e kholo
• 12. Ho ikoetlisa
• 13. Fokotsa 'Mele Mafura a Haufi le Bohareng ba Hau
• 14. Fumana Boroko bo Lekaneng
• 15. Fokotsa ho imeloa kelellong
• 16. Ja Mafura a Omega-3
• 17. Khetha li-Snacks tse ruileng
• 18. Bona ka leihlo la kelello ho ja lijo tseo u li lakatsang
• Nka Molaetsa oa Lapeng

Ho theola boima ba 'mele, ka kakaretso o hloka ho fokotsa khalori ea hau ea letsatsi le letsatsi.

Ka bomalimabe, lijo tse theolang boima ba 'mele hangata li lebisa ho eketsang takatso ea lijo le tlala e matla.

Sena se ka etsa hore ho be thata haholo ho theola boima ba 'mele le ho se boloka.

Mona ke lenane la mekhoa e 18 e thehiloeng ho mahlale ea ho fokotsa tlala le takatso ea lijo:

1. Ja Lihaha-'mele tse Lekaneng

Ho eketsa liprotheine tse ngata lijong tsa hau ho ka eketsa maikutlo a ho khora, ha etsa hore o je hanyane lijong tsa hau tse latelang mme ho u thuse ho theola mafura (, 2).

Mohlala, phuputso ea tahlehelo ea boima ba 'mele e bapisitse lijo tsa hoseng tse peli tse tšoanang ka likhalori: le leng le nang le mahe, le leng la libagel.

Barupeluoa ba ileng ba ja lijo tsa hoseng tsa mahe ba ile ba theola boima ba 'mele ba 65% le 16% ea mafura a' mele nakong ea thuto ea libeke tse robeli ().

Ntle le moo, ho ja liprotheine tse phahameng ho ka thusa ho thibela ho lahleheloa ke mesifa ha likhalori tsa letsatsi le letsatsi li fokotsoa bakeng sa ho theola boima ba 'mele ().

Ho etsa protheine e ka bang 20-30% ea kakaretso ea khalori ea hau, kapa 0.45-0.55 g / lb ea boima ba 'mele (1.0-1.2 g / kg), e bonahala e lekane ho fana ka melemo ().

Ho fumana protheine e lekaneng lijong tsa hau ho ka thusa ho khothaletsa ho theola boima ba 'mele, karolo e' ngoe ka ho fokotsa takatso ea hau ea lijo.

2. Khetha lijo tse nang le fiber e ngata

Phepelo e phahameng ea fiber e otlolla mpa, e liehisa sekhahla sa eona sa ho tsoa ebile e susumetsa ho lokolloa ha lihormone tse felletseng (, 6).

Ntle le moo, fiber e ka belisa ka maleng. Sena se hlahisa li-acid tsa ketane tse khuts'oane tse nahanoang ho thusa ho ntšetsa pele maikutlo a botlalo (7, 8).

Ebile, tlhahlobo ea morao-rao e tlaleha hore ho eketsa linaoa tse nang le fiber, lierekisi, li-chickpea le lensisi lijong tsa hau ho ka eketsa maikutlo a botlalo ka 31%, ha ho bapisoa le lijo tse lekanang tse sa itšetlehang ka linaoa (9).

Lihlahisoa tse nang le fiber tse ngata li ka thusa ho fokotsa tlala le ho u boloka u ikutloa u khotše (7).

Ho ja ligrama tse 14 tsa fiber letsatsi ka leng ho ka fokotsa khalori ea hau ho fihlela ho 10%. Ho feta likhoeli tse 3.8, sena se ka lebisa ho tahlehelo ea li-lbs tse 1,9 (1.9 kg) ().

Leha ho le joalo, litlhahlobo tsa morao-rao li hlokometse litlamorao tse nyane. Sena se kanna sa amana le mefuta e fapaneng ea fiber e ithutoang (,).

Mefuta e meng ea fiber e matla joalo ka li-pectin, beta-glucans le gum gum e bonahala e tlala ho feta mefuta e fokolang ea fiber (,, 14).

Ho feta moo, ke litlamorao tse fokolang tse amanang le lijo tse nang le fiber e ngata. Lijo tse nang le fiber hangata li na le limatlafatsi tse ling tse ngata tse thusang, ho kenyeletsoa livithamini, liminerale, li-antioxidants le metsoako e thusang ea limela (,).

Ka hona, ho khetha lijo tse nang le litholoana tse lekaneng, meroho, linaoa, linate le lipeo le tsona li ka khothaletsa bophelo bo botle ba nako e telele.

Ho ja lijo tse nang le fiber ho ka fokotsa tlala le ho o thusa ho ja likhalori tse fokolang. E ka boela ea khothalletsa bophelo bo botle ba nako e telele.

3. Khetha Metsoana ho Feta Liquid

Lik'halori tse tiileng le likhalori tse metsi li ka ama takatso ea lijo ka tsela e fapaneng.

Tlhahlobo e 'ngoe ea morao-rao e fumane hore ha e bapisoa le seneke se tiileng, batho ba jeleng senoko se nang le metsi ba ne ba se na monyetla oa 38% oa ho lefella ka ho ja hanyane lijong tse latelang ().

Thutong ea bobeli, bankakarolo ba feptjoang seneke se tiileng ba tlalehile tlala e fokolang, takatso e tlase ea ho ja le ho ba le khotsofalo e kholo ho feta ba fepuoang seneke se metsi ().

Li-solids li hloka ho hlafunoa haholoanyane, tse ka fanang ka nako e eketsehileng bakeng sa lets'oao la botlalo hore le fihle bokong ().

Bo-rasaense le bona ba lumela hore nako e eketsehileng ea ho hlafuna e lumella lintho tse tiileng hore li lule li kopane le li-buds tsa tatso nako e telele, tse ka khothatsang maikutlo a botlalo ().

Ho ja lik'hilojule ho fapana le ho li noa ho ka u thusa ho ja hanyane ntle le ho lapa.

4. Noa Kofi

Kofi e na le melemo e mengata bakeng sa ts'ebetso ea bophelo bo botle le lipapali - hape e ka thusa ho fokotsa takatso ea hau ea lijo.

Phuputso e bonts'a hore kofi e eketsa tokollo ea peptide YY (PYY). Hormone ena e hlahisoa ka maleng ho arabela ho ja le ho khothaletsa maikutlo a botlalo (,).

Bo-rasaense ba lumela hore maemo a PYY a bapala karolo ea bohlokoa ho tseba hore na u ka ja haholo hakae ().

Ho khahlisang ke hore kofi e nang le mafura e ka hlahisa phokotso e phahameng ka ho fetisisa ea tlala, ka litlamorao tse ka bang lihora tse tharo kamora ho sebelisoa ().

Leha ho le joalo, lithuto tse ling li hlokahala ho supa hantle hore na sena se sebetsa joang.

Ho noa kofi, haholo ts'oaetso, ho ka thusa ho fokotsa tlala ho fihlela lihora tse tharo.

5. Tlatsa Metsi

Metsi a nooang a ka thusa ho fokotsa tlala eo u e utloang pele ho lijo.

E kanna ea eketsa maikutlo a botlalo kamora ho ja le ho khothaletsa ho theola boima ba 'mele ().

Ebile, liphuputso li bonts'a hore batho ba noang likhalase tse peli tsa metsi hanghang pele ho lijo ba ja tlase ho 22% ho feta ba sa noeng metsi ().

Bo-rasaense ba lumela hore metsi a ka bang 17 oz (500 ml) a lekane ho otlolla mpa ka ho lekana ho romella matšoao a botlalo bokong ().

Ho boletse joalo, metsi a tsejoa hape hore a tsoa ka mpeng kapele. Hore ntlha ena e sebetse, ho ka ba molemo ho noa metsi haufi le lijo kamoo ho ka khonehang.

Ho khahlisang ke hore ho qala lijo tsa hau ka sopho ho ka sebetsa ka tsela e ts'oanang.

Bafuputsi ba hlokometse hore ho ja sekotlolo sa sopho hang pele ho lijo ho fokotsa tlala le ho fokotsa kakaretso ea likhalori tse tsoang lijong ka likhalori tse ka bang 100 ().

Ho noa lino tse nang le lik'halori tse tlase pele u ja ho ka u thusa ho ja likhalori tse fokolang ntle le ho u siea u lapile.

6. Ja ka Kelello

Tlas’a maemo a tloaelehileng, boko ba hao boa tseba hore na u lapile kapa u khotše.

Leha ho le joalo, ho ja kapele kapa ha u ntse u khelosoa ho ka etsa hore ho be thata le ho feta hore boko ba hao bo tsebe matšoao ana.

Rarolla bothata bona ka ho tlosa litšitiso le ho tsepamisa maikutlo lijong tse ka pela hao - karolo ea bohlokoa ea ho ja ka kelello.

Lipatlisiso li bontša hore ho ikoetlisa nakong ea lijo ho ka thusa batho ho natefeloa haholo ha ba ntse ba ja. Sena se ka thusa ho tsepamisa mohopolo boleng eseng bongata, mme ho fokotsa boits'oaro ba ho itlopa joala ().

Hape ho bonahala ho na le kamano lipakeng tsa tlala, ho khora le seo mahlo a hao a se bonang.

Teko e 'ngoe e fane ka lits'oants'o tse peli tsa lebese ho barupeluoa. E 'ngoe e ne e bitsoa "khalori e 620," ha e' ngoe e ile ea fuoa leibole ea "120-calorie sensible".

Leha lihlopha tsena ka bobeli li jele likhalori tse lekanang, maemo a li-hormone tsa tlala a theohile haholo bakeng sa ba lumelang hore ba noa seno sa "indulgent" ().

Ho lumela hore seno se na le likhalori tse ngata ho ka etsa hore likarolo tsa boko li hokahane le maikutlo a ho tlala ().

Hore na u ikutloa u khotsofetse hakae ho ka susumetsoa ke seo u se bonang, 'me ho ela hloko seo u se jang ho ka ba molemo haholo.

Ho ja ka kelello ho bontšitsoe ho fokotsa tlala le ho eketsa maikutlo a botlalo. E ka fokotsa hape ho kenella ha khalori mme ea thusa ho thibela ho itlopa joala.

7. Ikakhetse ka Chocolate e Lefifi

Ho nahanoa hore bohloko ba chokolete e lefifi bo thusa ho fokotsa takatso ea lijo le ho fokotsa litakatso tsa lipompong ().

Bafuputsi ba boetse ba lumela hore asiti ea stearic ka chokolete e lefifi e ka thusa ho fokotsa tšilo ea lijo, ho eketsa maikutlo a botlalo (,).

Ho khahlisang ke hore ketso e bonolo feela ea ho fofonela monate ona e ka hlahisa litlamorao tse tšoanang.

Phuputso e 'ngoe e hlokometse hore monko o monate oa 85% oa chokolete e lefifi e fokotse takatso ea lijo le lihormone tsa tlala joalo ka ha e le hantle e ja ().

Leha ho le joalo, lithuto tse ling lia hlokahala ho lekola litlamorao tsa chokolete e lefifi ho maikutlo a botlalo.

Ho ja kapa hona ho nkha chokolete e lefifi feela ho ka thusa ho fokotsa takatso ea lijo le takatso ea lipompong.

8. Ja Ginger e Nngwe

Khemere e 'nile ea amahanngoa le melemo e mengata ea bophelo bo botle. Tsena li kenyelletsa ho fokotsa ho nyekeloa ke pelo, bohloko ba mesifa, ho ruruha le tsoekere maling (,,,).

Ho khahlisang ke hore lipatlisiso tsa morao-rao li eketsa molemo o mong lenaneng: phokotso ea tlala.

Phuputso e 'ngoe e fumane hore ho ja ligrama tse 2 tsa phofo ea ginger e hlapolotsoeng metsing a chesang nakong ea lijo tsa hoseng ho fokolitse barupeluoa ba lapileng ba ikutloa kamora lijo ().

Leha ho le joalo, thuto ena e ne e le nyane mme ho hlokahala lipatlisiso tse ngata bathong pele ho ka fihleloa liqeto tse matla.

Khemere e ka thusa ho fokotsa maikutlo a tlala, empa ho hlokahala lipatlisiso tse ling ho netefatsa phello ena.

9. Natefisa Lijo Tsa Hau

Khemere e ka 'na ea se be eona feela linoko tse fokotsang tlala.

Tlhahlobo ea morao-rao e hlahlobile litlamorao tsa capsaicin, e fumanoang pelepele e chesang, le capsiate, e fumanoang pelepele e tsoekere.

E fumane hore metsoako ena e ka thusa ho fokotsa tlala le ho eketsa maikutlo a botlalo ().

Ho feta moo, bokhoni ba metsoako ena ho hlahisa mocheso le hona ho ka eketsa palo ea likhalori tse chesitsoeng kamora ho ja ().

Leha ho le joalo, litlamorao tsena ha li so bonoe lithutong tsohle mme li lula li le nyane. Ntle le moo, batho ba jang lijo tsena hangata ba ka ba le mamello ho litlamorao.

Metsoako e fumanoang pepereng e chesang le e tsoekere e ka thusa ho thibela tlala le ho eketsa botlalo, empa lipatlisiso tse ling lia hlokahala.

10. Ja ka lipoleiti tse nyane

Ho fokotsa boholo ba li-dinnerware tsa hau ho ka u thusa ho fokotsa likarolo tsa hau tsa lijo u sa tsebe. Sena se kanna sa u thusa ho ja lijo tse fokolang ntle le ho ikutloa eka u amohuoa ().

Ho khahlisang ke hore phello ena e ka thetsa le motho ea jang ka ho fetisisa.

Mohlala, phuputso e hlokometse hore le litsebi tsa phepo e nepahetseng ba ile ba itšebeletsa ice cream e eketsehileng ka 31% ha ba fuoa likotlolo tse kholo.

Lipatlisiso li bontšitse hore ha u e-na le tse ngata poleiting ea hau, ho ka etsahala hore u je haholo u sa elelloe ().

Ho ja lipoleiti tse nyane ho ka u thusa ho ja u sa tsebe letho ntle le ho eketsa tlala ea hau.

11. Sebelisa fereko e kholo

Boholo ba lisebelisoa tsa hau tsa ho jella bo ka ba le litlamorao tse kholo ho hore na ke lijo tse kae tseo u hlokang ho li khotsofatsa.

Phuputso e 'ngoe e hlokometse hore bankakarolo ba sebelisang lifereko tse kholo ba jele 10% ka tlase ho ba jang lijo tsa bona ka fereko e nyane (41).

Bafuputsi ba ile ba nahana hore lifereko tse nyane li ka fa batho maikutlo a hore ha ba tsoelepele haholo ho khotsofatsa tlala ea bona, e ba lebisang ho ja haholo.

Ha e le hantle, phello ena ha e bonahale e sebetsa boholo ba lisebelisoa tsohle. Likhaba tse kholo tse fanang ka lijo li ka eketsa lijo tse jeoang lijong ho fihlela ho 14.5% ().

Ho sebelisa lifereko tse kholo ho ka thusa ho fokotsa palo ea lijo tse hlokoang pele o fihlela botlalo.

12. Ho ikoetlisa

Ho ikoetlisa ho nahanoa hore ho fokotsa ts'ebetso ea libaka tsa boko tse hokahantsoeng le litakatso tsa lijo, tse ka hlahisang tšusumetso e tlase ea ho ja ().

E ka fokotsa le tlala ea li-hormone, ha e ntse e eketsa maikutlo a botlalo ().

Lipatlisiso li bonts'a hore boikoetliso ba ho ikoetlisa le ho hanela mmele bo sebetsa ka ho lekana ho susumetsa maemo a lihormone le boholo ba lijo tse jeoang kamora ho ikoetlisa ().

Boikoetliso ba ho ikoetlisa le ho ithiba bo ka thusa ho eketsa lihormone tsa botlalo le ho lebisa ho fokotseng tlala le ho ja khalori.

13. Fokotsa 'Mele Mafura a Haufi le Bohareng ba Hau

Neuropeptide Y (NPY) ke hormone e susumetsang takatso ea lijo le matla a mmele.

Ho lumeloa hore litekanyetso tse phahameng tsa NPY li eketsa takatso ea lijo ebile li kanna tsa fetola liperesente tsa likhalori tseo u li bolokang e le mafura (45).

Ho khahlisang ke hore bafuputsi ba fumane hore mafura a 'mele, haholo mofuta o fumanoang haufi le litho tsa hau, a ka eketsa tlhahiso ea NPY (46,, 48).

Ka lebaka la sena, ho theola boima ba 'mele bohareng ba hau ho ka thusa ho fokotsa takatso ea hau ea lijo le tlala.

14. Fumana Boroko bo Lekaneng

Ho robala ka boleng bo lekaneng ho ka thusa ho fokotsa tlala le ho o sireletsa khahlanong le boima ba 'mele.

Boithuto bo bontša hore boroko bo bonyenyane haholo bo ka eketsa tlala le takatso ea lijo ho fihlela ho 24%, mme ea fokotsa maemo a lihormone tse ling tsa botlalo ka ho fihla ho 26% (,).

Patlisiso e boetse e bonts'a hore batho ba robalang ka tlase ho lihora tse supileng ka bosiu ba lekanya botlalo ba bona kamora lijo tsa hoseng e le 26% e tlase ().

Ke habohlokoa ho hlokomela hore lithuto tse 'maloa li boetse li hokahanya boroko bo bokhutšoane, boo hangata bo hlalosoang e le nako e ka tlase ho lihora tse tšeletseng bosiu bo bong le bo bong, ho fihlela kotsi e kholo ea 55% ea botenya (,,,,).

Ho robala bonyane lihora tse supileng bosiu bo bong le bo bong ho ka fokotsa tlala ea hau ho pholletsa le letsatsi.

15. Fokotsa ho imeloa kelellong

Ho imeloa kelellong ho feteletseng ho tsejoa ho phahamisa maemo a hormone ea cortisol.

Leha litlamorao li ka fapana lipakeng tsa batho, hangata ho nahanoa hore cortisol e phahameng e eketsa litakatso tsa lijo le ho khanna ho ja (57,, 59,).

Ho imeloa kelellong ho ka boela ha fokotsa maemo a peptide YY (PYY), hormone ea botlalo (61).

Tekong ea haufinyane, bankakarolo ba jele karolelano ea likhalori tse ling tsa 22% kamora teko ea khatello ha ba bapisoa le mofuta o se nang khatello ea teko e tšoanang (62).

Ho fumana mekhoa ea ho fokotsa khatello ea maikutlo ho kanna ha thusa feela ho thibela tlala, empa hape ho fokotsa menyetla ea ho ba le botenya le khatello ea maikutlo (63,, 65).

Ho fokotsa khatello ea maikutlo ho ka thusa ho fokotsa litakatso, ho eketsa botlalo esita le ho sireletsa khahlano le khatello ea maikutlo le botena.

16. Ja Mafura a Omega-3

Mafura a Omega-3, haholo-holo a fumanoang ka har'a litlhapi le li-algae, a na le bokhoni ba ho eketsa maemo a botlalo ba hormone leptin ().

Lijo tse ruileng mafura a omega-3 le tsona li ka eketsa botlalo kamora ho ja ha likhalori li thibetsoe bakeng sa ho theola boima ba 'mele (67).

Ho fihlela joale, litlamorao tsena li ne li bonoa feela ho barupeluoa ba nonneng haholo le ba nonneng. Ho hlokahala lipatlisiso tse ling ho bona hore na hoa tšoana le ho batho ba its'epileng.

Mafura a Omega-3 a ka thusa ho fokotsa tlala ea batho ba batenya haholo le ba nonneng. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ho batho ba its'epileng.

17. Khetha li-Snacks tse ruileng

Ho ja lijo tse bobebe ke taba ea khetho ea motho ka mong.

Haeba e le karolo ea kemiso ea hau ea letsatsi le letsatsi, o kanna oa khetha ho ja lijo tse bobebe tse nang le protheine e ngata ho fapana le mafura a mangata.

Lijo tse bobebe tse nang le protheine e ngata li ka eketsa maikutlo a ho khora le ho fokotsa kakaretso ea likhalori lijong tse latelang.

Mohlala, yogurt e nang le protheine e ngata e fokotsa tlala haholo ho feta mafura a nang le mafura a mangata kapa seneke e nang le mafura a mangata ().

Li-yogurt tse nang le protheine e phahameng li ka u thusa ho ja likhalori tse ka bang 100 nakong ea lijo tsa mantsiboea, ha li bapisoa le likhetho tse ling tse peli (,).

Ho ja seneke se nang le protheine ho kanna ha fokotsa tlala mme ho ka u thibela ho ja haholo lijong tse latelang.

18. Bona ka leihlo la kelello ho ja lijo tseo u li lakatsang

Ho ea ka bafuputsi ba bang, ho ipona u iphepa ka lijo tseo u li lakatsang haholo ho ka fokotsa takatso ea hau ea ho li ja.

Ketsahalong e 'ngoe, barupeluoa ba 51 ba ile ba nahana ka ho ja tse tharo kapa tse 33 tsa M & Ms pele ba fuoa monyetla oa ho fumana sekotlolo sa pompong. Ba neng ba nahana ho ja M & Ms haholo ba jele lipompong ka 60%, ka karolelano ().

Bafuputsi ba fumane phello e ts'oanang ha ba pheta liteko ba sebelisa chisi ho fapana le M & Ms ().

Ho bonahala eka boikoetliso ba pono bo ka thetsa kelello ea hau hore e lumele hore u se u jele lijo tseo u li lakatsang, ho fokotsa haholo takatso ea hau ea tsona.

Ho ipona u ja lijo tseo u li lakatsang ho ka fokotsa takatso ea hau ea ho li ja.

Nka Molaetsa oa Lapeng

Tlala ke lets'oao la bohlokoa le la tlhaho le sa lokelang ho hlokomolohuoa.

Malebela a boletsoeng mona ke litsela tse 'maloa feela tse bonolo tsa ho fokotsa takatso ea lijo le tlala lipakeng tsa lijo.

Haeba u lekile lintho tsena empa u ntse u fumana u lapile ho feta tekano, nahana ho bua le setsebi sa tlhokomelo ea bophelo mabapi le likhetho tsa hau.