Botsa Ngaka ea Lijo: Nako e Molemohali ea ho Ja bakeng sa Ho Theola Boima ba 'mele

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P: "Haeba u leka ho theola boima ba 'mele, u lokela ho ja boholo ba lik'hilojule tsa hau neng? Hoseng, thapama, kapa ho hasana ka ho lekana letsatsi lohle?" -Apryl Dervay, Facebook.

K: Ke khetha hore o boloke khalori ea hau e jala ka mokhoa o ts'oanang ho pholletsa le letsatsi, ha o ntse o fetola mefuta ea lijo-e leng lijo tse thehiloeng khabohaedreite-tseo o li jang ha letsatsi le ntse le tsoela pele mme boemo ba ts'ebetso ea hau bo fetoha. Bokhoni ba 'mele oa hau oa ho etsa lik'habohaedreite (boo bo-rasaense ba bo bitsang kutloisiso ea insulin) ea fokotseha ha letsatsi le ntse le tsoela pele. Seo se bolela hore o tla silafatsa lik'habohaedreite hantle haholo hoseng ha o bapisoa le hamorao bosiu. 'Me ha' mele oa hau o sebelisa lijo tseo o o fang tsona hantle, ho ba bonolo hore o theole boima ba 'mele.

Ho ikoetlisa ke eona ntho e le 'ngoe e eketsang matla a hau a insulin le bokhoni ba' mele oa hau ba ho sebelisa lik'habohaedreite tseo u li jang bakeng sa mafura le ho se li boloke liseleng tse mafura. Ke ka lebaka leo u lokelang ho ja boholo ba lik'habohaedreite tse nang le starchy le lijo-thollo (litapole, raese, oats, pasta e feletseng ea lijo-thollo, quinoa, mahobe a lijo-thollo, joalo-joalo) ka mor'a ho ikoetlisa le ntho ea pele hoseng. Nakong ea lijo tse ling tsa hau, meroho (haholo-holo e makhasi a matala le e nang le fiber), litholoana, le linaoa e lokela ho ba mehloli ea hau ea mantlha ea lik'habohaedreite. Hlakola lijo tse phetseng hantle ka mohloli oa protheine (mahe kapa mahe a makhooa, nama ea khomo e mafura, khoho, tlhapi, joalo-joalo), le linate, peo, kapa oli (oli ea mohloaare, oli ea canola, oli ea sesame le oli ea kokonate).

Ho ja bongata ba khabohaetereite ea hau e nang le starch le lijo-thollo hoseng kapa ho latela boikoetliso ho boetse ho thusa ho laola khalori e akaretsang le khabohaedreite, ho o lumella ho theola boima ba 'mele ntle le hore o bale kalori ka hloko. Haeba u fumana hore boima ba 'mele bo fokotsehile, leka ho tlosa lik'habohaedreite tse nang le starch lijong tsa hoseng' me u li nkele litholoana (melee le parfait ea yogurt ea Greece) kapa meroho (omelet le tamati, feta cheese le meroho).

Kopana le Ngaka ea Lijo: Mike Roussell, PhD

Mongoli, sebui, le moeletsi oa phepo e nepahetseng Mike Roussell, PhD e tsejoa ka ho fetola likhopolo tse rarahaneng tsa phepo e nepahetseng hore e be mekhoa e sebetsang ea ho ja eo bareki ba hae ba ka e sebelisang ho etsa bonnete ba ho lahleheloa ke boima ba 'mele le bophelo bo botle bo tšoarellang nako e telele. Dr. Roussell o tšoere lengolo la bachelor ho biochemistry ho tloha Hobart College le doctorate ea phepo e nepahetseng ho tsoa Pennsylvania State University. Mike ke mothehi oa Naked Nutrition, LLC, k'hamphani ea phepo ea multimedia e fanang ka tharollo ea bophelo bo botle le phepo e nepahetseng ho bareki le litsebi tsa indasteri ka li-DVD, libuka, li-ebooks, mananeo a molumo, likoranta tsa khoeli le khoeli, liketsahalo tse phelang le lipampiri tse tšoeu. Ho ithuta haholoanyane, sheba blog e tummeng ea Dr. Roussell ea lijo le phepo e nepahetseng, MikeRoussell.com.

Fumana malebela a bonolo a lijo le phepo e nepahetseng ka ho latela @mikeroussell ho Twitter kapa ho ba molateli oa leqephe la hae la Facebook.

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