Botsa Ngaka ea Lijo: Na ke Lokela ho Bala Likhalori Kapa Li-carbs?

Litaba

• Tlhahlobo bakeng sa

P: Ha u leka ho theola boima ba 'mele, na ke habohlokoa haholo ho bala lik'hilojule kapa lik'habohaedreite?

K: Haeba u ne u ka khetha e le 'ngoe, ke ne ke khetha ho fokotsa le ho laola lik'habohaedreite. Ho tsepamisa mohopolo ho lik'habohaedreite ho fapana le likhalori hobane ho thibela li-carbohydrate lijong tsa hau, o tla ja likhalori tse fokolang ka kakaretso.

Morao koana 2006, sehlopha sa mofuputsi se ile sa lula fatše ho araba potso e fumanehang hohle-ke eng e sebetsang hantle: lijo tse tlaase tsa lik'habohaedreite kapa lijo tse tloaelehileng tsa lik'halori, tse fokolang mafura? Ba fumane lithuto tse hlano tse laoloang ka thata-thata tse fihletseng mokhoa oa bona oa ho bapisa lik'habohaedreite tse tlase le mafura a tlase. Liphuputso tse kopaneng tsa lithuto tsena li hlahisitse lintho tse peli tse khahlisang haholo.

1. Ka mor'a likhoeli tse 6, batho ba behiloeng lijong tse tlaase tsa lik'habohaedreite ba lahleheloa ke boima ba 'mele haholo. Mme ha ke bue ka diponto tse pedi feela. Ka karolelano, li-low-carb dieters li ile tsa lahleheloa ke 7 (le tse ka bang 11) ho feta liponto nakong ea likhoeli tsa 6 ho feta tse nang le khalori e fokotsehileng, lijo tse fokolang mafura.

2. Ka mor'a ho ba lijong tsa selemo sa 1, lijo tse fokolang tsa lik'habohaedreite le lik'habohaedreite tse thibetsoeng, lijo tse fokolang mafura li fana ka chelete e lekanang le ea ho theola boima ba 'mele. Ho ka ba joalo joang?

Na lijo tse nang le lik'habohaedreite tse fokolang li tlohetse ho sebetsa? Ha ke nahane joalo. Sebakeng seo, ke nahana hore batho ba tlohetse ho latela lijo. E leng thuto e 'ngoe ea bohlokoa ka bo eona-haeba u batla ho theola boima ba' mele, khetha mokhoa o lumellanang le tsela eo u phelang ka eona, kaha hang ha u khutlela ho 'ja ka mehla' boima bo tla khutla hape.

Hona joale u ka rekisoa ka taba ea hore lijo tse nang le lik'habohaedreite tse tlase li phahametse haholo lijo tse nang le lithibelo tsa khalori, tse se nang mafura a mangata; empa ho thoe'ng ka likhalori tsohle tse jeoang lijong tse tlase tsa khabohaetereite? Na hoa tsotelleha? Mona ke moo ho khahlisang. Lithutong tsa lijo tse nang le lik'habohaedreite tse tlase, barupeluoa ha ba laeloe hangata ho thibela likhalori. Sebakeng seo, ba fuoa litaelo tsa ho thibela mefuta le bongata ba lik'habohaedreite tseo ba li jang. Ba bolelloa hore ba je ho fihlela ba khora, ba se ba sa lapa, empa ba se ba sa koaleha. Ha u ja lik'habohaedreite tse fokolang, ka bohona u tla be u ja liprotheine le mafura a mangata, limatlafatsi tse peli tse bontšang 'mele oa hao hore u khotše ebile u khotsofetse. Qetellong sena se fella ka hore u je lik'hilojule tse fokolang.

Joalokaha u bona, ho tsepamisa mohopolo ho ho ja lik'habohaedreite tse fokolang (tse nang le likhalori tse 4 ka grama) ho etsa hore o je li-calories tse fokolang. U tla ja lijo tse ling tse bontšang 'mele oa hau hore u khotše ebile u khotsofetse. Mokhoa ona o habeli oa ho ja hanyane o tla hlahisa tahlehelo ea boima ba 'mele nako le nako.

Kopana le Ngaka ea Lijo: Mike Roussell, PhD

Mongoli, sebui, le setsebi sa phepo e nepahetseng Mike Roussell, PhD o na le lengolo la bachelor in biochemistry ho tsoa 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.

Tlhahlobo bakeng sa