Botsa Ngaka ea Lijo: Na U Ja Mafura a Phelang Haholo?
Litaba
P: Kea tseba hore lijo tse kang lialmonde, avocado, oli ea mohloaare le salmon li na le mafura a monounsaturated, empa "mafura a phetseng hantle" a mangata hakae? Hona ke lijo tse kae tse mafura tseo ke lokelang ho li ja ho fumana melemo ntle le ho nona?
K: Potso e ntle. Mafura ke ntho e ntle, empa ha a fapane le uena ka khona fumana tse ngata haholo ho tsona. Li-calorie li bohlokoa, haholo-holo ka oli, ho bonolo ho ja lik'hilojule tse ngata ntle le ho tseba. Ke tla etsa likhopolo tse 'maloa e le hore nka araba lipotso tsa hau ka nepo.
Ha re nke hore o ja lik'hilojule tse 1700 ka letsatsi, 'me o latela lijo tse ka etsang liphesente tse 40 tsa lik'habohaedreite, liperesente tse 30 le mafura a liphesente tse 30 (lijo tse nang le kelello, tse itekanetseng). U ja lijo tse 3 le seneke se le 1 sa almonde (1oz) ka letsatsi.
Ha u sebelisa linomoro tsena u tla be u ja ligrama tse 57 tsa mafura ka letsatsi. Seneke ea hau ea 1oz ea lialmonde e na le ligrama tse 14 tsa mafura, e u siea ka ligrama tse 14 tsa mafura lijong tsohle tsa hau. Ena ke palo ea mafura a fumanoang ho 1 Tbsp ea oli (mohloaare, sesame, coconut, canola, jj) kapa ½ ea avocado. Cheese e le 'ngoe e na le ligrama tse 9 tsa mafura, ha lehe le le leng le na le ligrama tse 6. Ua bona hore ho hlile ho bonolo haholo ho fihlela lipheo tsa hau tsa mafura bakeng sa letsatsi.
Palo ea mafura e ka etsang hore u be boima ke taba ea likhalori tsohle. Ha ho hlokahale hore u koaletsoe ka liperesente tse 30 tsa likhalori ho tsoa mohlaleng o mafura oo ke o sebelisitseng kaholimo, empa lipakeng tsa liperesente tsa 30-35 ke moo batho ba bangata ba lokelang ho lula teng, ntle le haeba ba thibela lik'habohaedreite ka matla (liperesente tse 20 tsa likhalori tsohle). Lipatlisiso ka lijo tse nang le lik'habohaedreite tse tlase haholo li bontša hore o ka ba le bolokolohi bo eketsehileng ka ho ja mafura ha lik'habohaedreite tsa hau li le tlase haholo.
Ntlha ea hoqetela eo ke lulang ke joetsa bareki ke ho metha lioli. Ho bonolo haholo ho tšela 2 Tbsp ea oli ea mohloaare ka pane ho fapana le 1. Leano lena le bonolo le ka fetola hanghang mafura le khalori ea hau ho tloha tekanyong ho ea ho e loketseng.
Dr. Mike Roussell, PhD, ke moeletsi oa phepo e nepahetseng ea tsejoang ka bokhoni ba hae ba ho fetola likhopolo tse rarahaneng tsa phepo e nepahetseng hore e be mekhoa e sebetsang le mekhoa e sebetsang bakeng sa bareki ba hae, e kenyeletsang baatlelete ba litsebi, batsamaisi, lik'hamphani tsa lijo le lisebelisoa tse phahameng tsa ho ikoetlisa. Dr. Mike ke sengoli sa Moralo oa Dr. Mike's 7 Step Weight Loss le tse tlang Litšiea tse 6 tsa phepo e nepahetseng.
Kopana le Dr. Mike ho fumana malebela a bonolo haholoanyane a phepo le phepo ka ho latela @mikeroussell ho Twitter kapa ho ba motsoalle oa leqephe la hae la Facebook.