Liphoso Tse 6 Tsa Lijo Tsa Mantsiboea Tse Ka Etsang Hore Boima ba 'Mele

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Ha lijo tsa hoseng le tsa mots'eare hangata li jeoa u le mong kapa ha u ntse u tsamaea, lijo tsa mantsiboea ke tsona tse ka bang sehlopha sa sehlopha. Seo se bolela hore hangata ho tletse likopano tsa sechaba, mekhoa ea malapa, mokhathala oa bofelo ba letsatsi le litšitiso tse ling ho feta nako efe kapa efe ea lijo. Empa hape ke lijo tsa bohlokoa haholo ho loka.

Re kopile litsebi tsa phepo e nepahetseng Lawrence J. Cheskin, MD, motsamaisi oa Johns Hopkins Weight Management Center le Melissa Lanz, mothehi oa The Fresh 20 ho arolelana likeletso tsa bona tse holimo ho qoba liphoso tse kholo tseo re li etsang ha re ja lijo tsa mantsiboea.

1. Ho e etsa sejo se seholohali. Dr. Cheskin o re: "Nahana ka nako eo u hlokang lik'halori." USDA e eletsa hore lijo tsa mantsiboea li lokela ho eketsa likhalori tse ka bang 450 le 625, ho ipapisitsoe le phepo ea li-calories tse 1,800 ho isa ho 2,300 tsa letsatsi le letsatsi bakeng sa basali le likhalori tse 2 000 ho ea ho 2,500 tsa banna. Empa litsebi tse ling tsa phepo e nepahetseng le litsebi li nahana hore e ka ba tlase haholo ho feta eo - liperesente tse 20 ho isa ho tse 25 tsa likhalori tsa letsatsi le letsatsi.

Lanz o re: "Ka phepo e nepahetseng, lijo tsa mantsiboea e lokela ho ba lijo tse bobebe, tse arotsoeng hantle tse ka tlase ho lik'hilojule tse 500." "Ka bomalimabe, Maamerika a mangata a sebelisa lijo tsa mantsiboea e le mohloli oa bona o ka sehloohong oa lijo tsa letsatsi lohle le ho noa ho feta tekano."

2. Ho beha lijana tafoleng. Lanz o re: "E khothalletsa ho ja haholo." "Arola lipoleiti tsa hau setofong 'me u eme bonyane metsotso e 10 pele u il'o thusa lekhetlo la bobeli. Hangata, mokhoa oa ho bua hammoho ka mor'a lijo tsa mantsiboea o ka fokotsa ho kenya ka poleiti ea bobeli."

3. Ho fula ka pel'a TV. Batho ba bangata ba jang ha ba etse phoso tafoleng ea lijo tsa mantsiboea, empa ba le setulong se kang bethe: Ho ja lijo tse bobebe kamora lijo tsa mantsiboea kapa ho ja lijo tse bobebe sebakeng sa ho ja lijo tse felletseng ho ka ba kotsi haeba ho tsamaea le mesebetsi e se nang kelello joalo ka ho shebella TV kapa ho phenya web. Dr. Cheskin o re ona ke bothata bo boholo boo a bo bonang tleliniking. "[Ke] ho ja ho se nang kelello ha u ntse u khomaretsoe skrineng sa mofuta o itseng.Ke rata ho etsa hore batho ba arole lijo le mesebetsi e meng."

4. Ho boloka letsoai tafoleng. Ho ba le li-seasoning ho pota-pota ho ka lebisa ho tlatsetso ea sodium. Sebakeng seo, beha tafoleng ea hau le linoko tse ling tse monate. "Leka pepere e ncha e ntšo ho fapana le hoo. Ho fafatsa oregano e omisitsoeng kapa thyme le hona ho ka latsoa lijo ntle le sodium e ekelitsoeng," ho bolela Lanz.

5. Ho tsoa ho ja haholo. "Ke khothaletsa eseng hang hang ka beke," ho eletsa Dr. Cheskin. Lijo tsa resturanteng li na le likhalori tse phahameng, tse nang le letsoai le patiloeng, mafura le tsoekere. O boetse a khothaletsa ho noa lijo tse potlakileng ka botlalo.

6. Ho tšoara lijo tse theolelang. Ho phethela khafetsa ka lijo tse tsoekere tse tsoekere ke tsela ea ho eketsa likhalori tse ngata molemong oa moetlo, eseng bakeng sa ho khora. Ho feta moo, spike eo ea tsoekere maling e ka u boloka u ts'oere-kapa ea u tsosa bosiu.

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