Makeover ea matsatsi a 21 - Letsatsi la 14: Kamoo lipakete tsa tsoekere li nang le liponto

Litaba

• Tlhahlobo bakeng sa

Mosali ea tloaelehileng o ja likhaba tse 31 tsa tsoekere ka letsatsi (hoo e ka bang likarolo tse peli ho tse tharo tsa senoelo kapa ligrama tse 124); boholo ba eona e tsoa ho litapole tse ekelitsoeng, tse fumanoang nthong e ngoe le e ngoe ho tloha ho yogurt e nang le tatso ho ea ho sirapo ea maple eo u e tšollelang lipanekukung tsa hao. Ho fapana le tsoekere e fumanehang ka tlhaho lijong le lijong tse ling, joalo ka lebese, li-sweeteners tsena li fana ka li-calories empa li-vithamine, liminerale kapa fiber. Litsebi tsa phepo e nepahetseng li re ha ua lokela ho fumana liperesente tse fetang 10 tsa lik'hilojule tsa hau tsa letsatsi le letsatsi ho tsoa ho tsoekere e ekelitsoeng, e fetolelang hore e se fete likhabapo tse 9 (ligrama tse 36) ka letsatsi. Ho laola tsela eo u jang ka eona:

• Bala mangolo ho lihlahisoa tseo u li ratang haholo
  Ha ho tluoa tsebong ea phepo e nepahetseng, tsoekere e teng ka tlhaho lijong e kopantsoe hammoho le tsoekere e ekelitsoeng, ka hona o hloka ho bala lenane la metsoako. Lebaka le leng leo ka lona batho ba jang tekanyo e boima joalo ea li-sweeteners ke hobane ha ba hlokomele hore, ntle le lintho tse tšoeu, sirapo ea poone e nang le fructose e ngata, sirapo ea raese e sootho, mahe a linotši le fructose kaofela ke mehloli ea lik'halori tse se nang letho. Hopola hore ha ho na monate o monate ho feta o mong.
• U se ke ua lebala ka mafura
  Hangata tsoekere e tsamaea le mafura. Hlokomela ice cream, kuku, cookies le lipompong; kaofela li na le tsoekere e ngata le tranelate kapa botoro. John Foreyt, Ph.D., moprofesa oa mafu a kelello, saense ea boits'oaro, o re: "Tsoekere e etsa hore tatso ea mafura e be monate haholo, kahoo o qetella o ja lik'hilojule tse ngata le ho feta ka nako e le 'ngoe. meriana ho Baylor College of Medicine.
• Ela hloko likarolo tse ling
  Lisa Young, Ph.D., R.D., motlatsi oa moprofesa oa thuto ea phepo le lijo Univesithing ea New York o re: "Lijo tse monate ke karolo ea maemo a holimo. Lino tse tsoekere haholo, ke tsona tse tlatsetsang ka ho fetisisa tsoekere e ekelitsoeng lijong tsa rona. Noa feela ngoe can of cola ka letsatsi mme o noa ka ligrama tse 39, chelete e seng e feta moeli oa hau oa letsatsi le letsatsi.

Fumana khatiso e khethehileng ea Shape's Make Over Your Body bakeng sa lintlha tse felletseng mabapi le leano lena la matsatsi a 21. Libecheng tsa litaba hona joale!

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