Lijo tsa hoseng: na li phetse hantle kapa ha li na bophelo bo botle?

Litaba

• Lijo-thollo tsa hoseng ke eng?
• E tletse tsoekere le li-carb tse ntlafalitsoeng
• Litlaleho tse khelosang tsa bophelo bo botle
• Hangata e rekisoa ho bana
• Ho khetha mefuta e phetseng hantle
• Fokotsa tsoekere
• Ikemisetsa fiber e phahameng
• Ela hloko likarolo
• Bala lenane la metsoako
• Eketsa liprotheine
• Khetha lijo tsa hoseng tse sa sebetsoang
• Ntlha ea bohlokoa
• Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng

Lijo-thollo tse batang ke lijo tse bonolo, tse bonolo.

Ba bangata ba ithorisa ka litaba tse khahlisang tsa bophelo bo botle kapa ba leka ho khothaletsa mokhoa oa morao-rao oa phepo. Empa u kanna oa ipotsa hore na ebe lithollo tsena li phetse hantle joalo ka ha li ipolela.

Sengoliloeng sena se shebisisa lijo-thollo tsa hoseng le litlamorao tsa bophelo bo botle.

Lijo-thollo tsa hoseng ke eng?

Lijo-thollo tsa hoseng li entsoe ka lithollo tse ntlafalitsoeng 'me hangata li matlafatsoa ka livithamini le liminerale. E jeoa hangata ka lebese, yogurt, litholoana kapa linate ().

Mona ke kamoo lijo-thollo tsa hoseng li entsoeng ka teng:

1. E ntse e sebetsana. Hangata lithollo li etsoa phofo e thumisehileng ebe lia phehoa.
2. Ho kopanya. Joale phofo e kopantsoe le metsoako e kang tsoekere, cocoa le metsi.
3. Ho tshoaroa. Lijo-thollo tse ngata tsa hoseng li hlahisoa ka extrusion, ts'ebetso ea mocheso o phahameng o sebelisang mochini ho theha lijo-thollo.
4. Ho omisa. Ka mor'a moo, lijo-thollo li omisitsoe.
5. Ho bopa. Kamora nako, thollo e bopiloe ka libopeho, joalo ka libolo, linaleli, likonopo kapa likhutlonne.

Lijo-thollo tsa lijo tsa hoseng le tsona li ka ikhohomosa, tsa chesoa kapa tsa khabisoa - kapa tsa apesoa ka chokolete kapa serame pele li omisoa.

Lijo-thollo tsa hoseng li entsoe ka lithollo tse ntlafalitsoeng, hangata ka ts'ebetso e bitsoang extrusion. E sebetsoa haholo, 'me ho kentsoe metsoako e mengata.

E tletse tsoekere le li-carb tse ntlafalitsoeng

Tsoekere e ekelitsoeng e kanna ea ba sesebelisoa se le seng se sebe ka ho fetisisa lijong tsa sejoale-joale.

E kenya letsoho ho mafu a sa foleng a 'maloa,' me batho ba bangata ba ja haholo (,,).

Haholo-holo, boholo ba tsoekere ena bo tsoa lijong tse ntlafalitsoeng - 'me lijo-thollo tsa hoseng ke tse ling tsa lijo tse ntlafalitsoeng tse nang le tsoekere e ngata.

Ebile, lijo-thollo tse ngata li thathamisa tsoekere e le sesebelisoa sa bobeli kapa sa boraro.

Ho qala letsatsi ka lijo-thollo tsa hoseng tse nang le tsoekere e ngata ho tla hlaba tsoekere ea mali le insulin.

Lihora tse 'maloa hamorao, tsoekere ea hau ea mali e ka senyeha,' me 'mele oa hau o tla lakatsa lijo tse ling tse nang le carb e ngata kapa seneke - se ka hlahisang potoloho e mpe ea ho ja ho tlola ().

Ho sebelisa tsoekere ho tlola ho ka eketsa menyetla ea hau ea lefu la tsoekere la mofuta oa 2, lefu la pelo le mofetše (,,).

Lijo-thollo tse ngata tsa hoseng li jere tsoekere le lithollo tse ntlafalitsoeng. Ts'ebeliso e phahameng ea tsoekere e kotsi ebile e ka eketsa menyetla ea mafu a 'maloa.

Litlaleho tse khelosang tsa bophelo bo botle

Lithollo tsa lijo tsa hoseng li rekisoa li phetse hantle.

Lijo-thollo tsa hoseng li rekisoa li le bophelo bo botle - ka mabokose a nang le litlaleho tsa bophelo bo botle tse kang "mafura a tlase" le "lijo-thollo tse felletseng." Leha ho le joalo, metsoako ea bona ea pele e thathamisitsoeng hangata ke lithollo tse tsoekere le tsoekere.

Palo e nyane ea lithollo ha e etse hore lihlahisoa tsena li phele hantle.

Leha ho le joalo, liphuputso li bonts'a hore lipolelo tsena tsa bophelo bo botle ke tsela e atlehang ea ho khelosa batho hore ba lumele hore lihlahisoa tsena li phetse hantle (,).

Lijo-thollo tsa lijo tsa hoseng hangata li na le lipolelo tse khelosang tsa bophelo bo botle tse hatisitsoeng lebokoseng - empa li tletse tsoekere le lithollo tse ntlafalitsoeng.

Hangata e rekisoa ho bana

Baetsi ba lijo ba shebile bana ka kotloloho.

Likhamphani li sebelisa mebala e khanyang, libapali tsa lipopae, le lipalo tsa liketso ho hohela tlhokomelo ea bana.

Ha ho makatse, sena se etsa hore bana ba amahanye lijo-thollo tsa hoseng le boithabiso le boithabiso.

Sena se ama le likhetho tsa tatso. Boithuto bo bontša hore bana ba bang ba rata tatso ea lijo tse nang le libapali tse tummeng tsa lipopae ka har'a sephutheloana (, 12).

Ho pepesetsoa papatso ea lijo ho bile ho nkuoa e le kotsi ea botenya ba bongoana le mafu a mang a amanang le lijo (13).

Lihlahisoa tse tšoanang hangata li na le lipolelo tse khelosang tsa bophelo bo botle.

Ha mebala le likhathune li etsa hore lihlahisoa li ipiletse ho bana, litletlebo tsa bophelo bo botle li etsa hore batsoali ba ikutloe ba le betere ka ho rekela bana ba bona lihlahisoa tse joalo.

Baetsi ba lijo-thollo ke litsebi tsa ho bapatsa - haholoholo baneng. Ba sebelisa mebala e khanyang le likhathune tse tummeng ho hohela tlhokomelo ea bana, eo lithuto li bonts'ang li ama likhetho tsa tatso.

Ho khetha mefuta e phetseng hantle

Haeba u khetha ho ja lijo-thollo bakeng sa lijo tsa hoseng, litlhahiso ke tsena ho u thusa ho khetha khetho e nepahetseng.

Fokotsa tsoekere

Leka ho khetha lijo-thollo tsa hoseng ka tlase ho ligrama tse 5 tsa tsoekere ha u sebeletsa. Bala lengolo la lijo ho fumana hore na sehlahisoa seo se na le tsoekere e kae.

Ikemisetsa fiber e phahameng

Lijo-thollo tsa hoseng tse pakang bonyane ligrama tse 3 tsa fiber ha ho sebetsoa li nepahetse. Ho ja fiber e lekaneng ho ka ba le melemo e mengata ea bophelo bo botle ().

Ela hloko likarolo

Lithollo tsa lijo tsa hoseng li na le ho ba tse hlabosang le tse hlabosang, 'me ho ka ba bonolo haholo ho ja palo e phahameng ea lik'halori. Leka ho lekanya hore na u ja bokae, u sebelisa tlhaiso-leseling ea boholo bo sebeletsang sepaketeng bakeng sa tataiso.

Bala lenane la metsoako

Hlokomoloha litletlebo tsa bophelo bo botle ka pele ho lebokose, ho etsa bonnete ba ho lekola lethathamo la metsoako. Lisebelisoa tsa pele tse peli kapa tse tharo li bohlokoa ka ho fetesisa, kaha li kenyelletsa bongata ba thollo.

Leha ho le joalo, baetsi ba lijo ba ka sebelisa maqheka ho pata palo ea tsoekere lihlahisoa tsa bona.

Haeba tsoekere e thathamisitsoe makhetlo a 'maloa tlasa mabitso a fapaneng - leha e se libakeng tse' maloa tsa pele - sehlahisoa se kanna sa ba le tsoekere e ngata haholo.

Eketsa liprotheine

Liprotheine ke macronutrient e tlatsang ka ho fetisisa. E eketsa botlalo mme e fokotsa takatso ea lijo.

Sena se ka etsahala hobane protheine e fetola maemo a lihormone tse 'maloa, joalo ka hormone ea tlala ea ghrelin le hormone ea botlalo e bitsoang peptide YY (,,,).

Yogurt ea Greece kapa linate kapa lipeo tse seng kae ke khetho e ntle bakeng sa protheine e eketsehileng.

Haeba u ja lijo-thollo tsa hoseng, etsa bonnete ba hore ha e na tsoekere e ngata ebile e na le fiber e ngata. Ela hloko boholo ba likarolo, 'me kamehla bala lenane la metsoako. U ka natefisa lijo-thollo tsa hau ka ho eketsa protheine ea hau.

Khetha lijo tsa hoseng tse sa sebetsoang

Haeba u lapile hoseng, u lokela ho ja lijo tsa hoseng. Leha ho le joalo, ho molemo ho khetha lijo tse se nang motsoako o le mong.

Tse latelang ke likhetho tse 'maloa tse ntle:

• oatmeal le morara o omisitsoeng le linate
• Yogurt ea Greek ka linate le litholoana tse sehiloeng
• mahe a pikitliloeng a nang le meroho

Mahe kaofela ke khetho e ntle ea lijo tsa hoseng hobane li na le liprotheine tse ngata, mafura a phetseng hantle, le limatlafatsi. Ho feta moo, li u boloka u tletse nako e telele ebile li ka ba tsa matlafatsa boima ba 'mele.

Phuputso e 'ngoe e entsoeng ho banana ba lilemong tsa bocha e fumane hore lijo tsa hoseng tse nang le protheine e ngata ea mahe le nama ea khomo e omeletseng li eketsa botlalo. E boetse e fokotsa litakatso le ho noa bosiu () bosiu.

Liphuputso tse ling li hlokomela hore ho tlosa lijo tsa hoseng tse nang le lijo-thollo ka mahe ho ka u thusa hore u ikutloe u khotsofetse lihora tse latelang tsa 36 - mme u theole boima ba 'mele ho fihlela ho 65% (,).

Ho molemo ho khetha lijo tse felletseng joalo ka mahe bakeng sa lijo tsa hoseng, kaha li na le phepo e ntle ebile lia tlatsa. Lijo tsa hoseng tse nang le protheine e ngata li ka thusa ho fokotsa litakatso le ho khothaletsa ho theola boima ba 'mele.

Ntlha ea bohlokoa

Lijo-thollo tsa lijo tsa hoseng li sebetsoa haholo, hangata li tšeloa tsoekere le li-carb tse ntlafalitsoeng. Lipapaka tsa bona khafetsa li na le litlaleho tse khelosang tsa bophelo bo botle.

Haeba u ja lijo-thollo, bala lenane la metsoako 'me u atamele litlaleho tsa bophelo bo botle ka lipelaelo. Lijo-thollo tse ntlehali li na le fiber e ngata 'me tsoekere e tlaase.

Seo se boletse hore ho na le likhetho tse ngata tsa bophelo bo botle tsa hoseng. Lijo tse nang le motsoako o le mong feela - joalo ka motoho oa oat kapa mahe - ke khetho e ntle.

Ho pheha lijo tsa hoseng tse phetseng hantle ho tsoa lijong tse felletseng ha ho bonolo feela empa ho qala letsatsi la hau ka phepo e ngata.

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