Lijo tse Ntle le tse Mpe ka ho Fetisisa tse se nang Thuso

Litaba

• Ha u lakatsa lijo tse sa jeseng litheohelang 'me ha ho letho le leng leo u ka le etsang, qala ka ho nahana hore na ke mefuta efe ea lijo tse se nang phepo e tla lekana hantle lijong tsa hau tse phetseng hantle.
• Iketsetse litakatso ka ho ja likaroloana tse nyane ha u khetha lijo tse bobebe tse nang le lik'halori tse tlase li ke ke tsa sebetsa.
• U ka 'na ua ba le sepheo se setle ka ho fetisisa sa ho khetha lijo tse bobebe tsa lik'halori - empa ka linako tse ling litakatso tsa lijo tse se nang phepo li fumana tse molemo ka ho fetisisa ho rona kaofela!
• Lik'halori tse ngata tse hlokahalang ka letsatsi
• Ntle le ho hloka likhalori tse ngata tse hlokahalang ka letsatsi, potso e 'ngoe ea bohlokoa ke ena: o hloka mafura a makae?
• Lijo tse supileng tse se nang phepo tse nepahetseng tseo u ka li khethang bakeng sa phepo e nepahetseng ea hau ea phepo.
• U batla botle bo monate, bo bobebe le bo hlafunang. Fumana lintlha tse mabapi le lijo tse se nang phepo ka khetho e ntle ka ho fetisisa le e mpe ka ho fetesisa eo u ka e etsang.
• Tlhahlobo bakeng sa

Ha u lakatsa lijo tse sa jeseng litheohelang 'me ha ho letho le leng leo u ka le etsang, qala ka ho nahana hore na ke mefuta efe ea lijo tse se nang phepo e tla lekana hantle lijong tsa hau tse phetseng hantle.

Ka tšohanyetso, ha u ntse u eme moleng oa ho tsoa o reka yogurt bakeng sa lijo tse bobebe tse reriloeng bekeng ena hoseng, hoa u hlolla hore u mothating oa ho kenya letsoho khoebong eo ea lidolara tse limilione tse likete tse 50 ho fapana: U na le tlhaselo e tšabehang ea lijo tse se nang phepo. Lipompong tseo kaofela li u shebile. Sejo sa lijo tse potlakileng haufi le moo se qala ho bitsa lebitso la hau. Ha ho na kuku ea mafura a fokotsitsoeng kapa ice cream e tlase kapa mofuta o fe kapa o fe oa phepo e nepahetseng o tla o khaola lekhetlong lena - o moeeng oa munchies e mafura haholo, 'me takatso eo e ke ke ea kokobela ho fihlela u fumana lijo tse hanetsoeng…

Haeba ho bonahala eka u tseba pherekano ena ea lijo tse se nang molemo phepong, ha u mong. Phuputso e entsoeng Pennsylvania State University in State College mme e phatlalalitsoe ho American Journal of Clinical Nutrition ea June 1999 e senotse lintlha tse khahlisang tsa lijo tse se nang phepo, ho kenyelletsa le hore ha o ntse o thibela lijo tsa hau tse nepahetseng, o tla lakatsa lijo tseo o li hanelang. uena.

Phuputso e lumelle bana ba kenang sekolo hore ba etse sampole liapole le liperekisi. Tatso e le 'ngoe eo ba neng ba ka e ja e se na moeli, ha e' ngoe ba ne ba ka e latsoa hanyane feela. Sebaka se thibetsoeng se ile sa fetoha ntho e lakatsoang kapele joalo ka seneke se hlabosang ka ho fetesisa leha se ne se batla se ts'oana le bareng e 'ngoe. Bafuputsi ba ile ba soasoa ka hore bana ba ka lakatsa khateboto haeba batsoali ba ka etsa tumellano e kholo ka hore na e mpe hakae ho bona.

Rona batho ba baholo ha re fapane haholo. Re nahana ka likhase tsa litapole le li-burger tsa lijo tse potlakileng e le liphororo tsa phepo - mme haeba re ja tonne ea tsona, ho nepahetse joalo. Empa ha u jeoa ka mokhoa o itekanetseng, sekotlolo se senyenyane sa ice cream kapa chokolete se ke ke sa u fa lijo tse itekanetseng.

Iketsetse litakatso ka ho ja likaroloana tse nyane ha u khetha lijo tse bobebe tse nang le lik'halori tse tlase li ke ke tsa sebetsa.

Mona ke lintlha tse makatsang tsa lijo tse se nang phepo. Ha ho na ntho e kang lijo tse se nang phepo e nepahetseng. Ho ja hantle ke ka ho leka-lekanya lijo tse se nang phepo e ntle le tse matlafatsang haholoanyane.Haeba u lakatsa li-fries kapa li-chips tse mafura, ja li-fried tse nyane, kapa u reke mokotla o monyane oa likhalori tse 150 'me u qete ka oona.

Ho hlakile hore bohloki ha se tharollo ea ho boloka phepo e nepahetseng. Takatso e hanetsoeng e ka tsoa taolong kapele, e lebisang ho itlopa kapa ho ja ho tlōla.

Tseba Dibopeho tsa Litlhahiso tsa lijo tse se nang phepo ha o khetha seneke se tlase ha se kareteng.

[header = Linnete tsa lijo tse se nang thuso: ithute ho sebetsana le linako tseo lijong tse bobebe tse tlase li ke keng tsa etsoa.]

U ka 'na ua ba le sepheo se setle ka ho fetisisa sa ho khetha lijo tse bobebe tsa lik'halori - empa ka linako tse ling litakatso tsa lijo tse se nang phepo li fumana tse molemo ka ho fetisisa ho rona kaofela!

Nahana ka mosali ea tlang pele ho khoeli ea ts'oarelang chokolete: Ka 10 hoseng a ka natefeloa ke sengoathoana sa boleng bo holimo mme a khotsofala. Hana takatso eo, leha ho le joalo, 'me e ka thella habonolo feela ka ho ja pane ea brownies ka 10 bosiu. -- ka makhetlo a 12 mafura le lik'halori tsa chunk e le 'ngoe ea Godiva.

Ho qhekella ka linako tse ling hoa amoheleha - feela u se ke oa nkeha! Haeba u ka ja monster e bobebe habeli ka letsatsi, e kanna eaba u leba khathatsong ea lijo tse se nang phepo, empa makhetlo a 'maloa ka beke a ke ke a senya bophelo ba hau ba ho ja hantle.

Malebela ke ana a ho ja hantle:

• Qoba ho boloka lijo ka likhabote kapa sehatsetsing. E reke feela ha takatso e fihla 'me u natefeloe ke tse nyane, o re. Ebe u arolelana kapa u lahlile tse ling kaofela.
• Leka ho leka-lekanya lijo tse bobebe tse nang le lik'halori tse tlaase le lijo tse se nang phepo e nepahetseng, joaloka sengoathoana sa khekhe ea cheese ho e-na le lilae tse peli tsa kuku. Ha u ja litholoana pele, u tla fokotsa takatso ea hau ea lijo 'me u se ke ua ba le monyetla oa ho phallela selae sa cheesecake ea bobeli.

Lik'halori tse ngata tse hlokahalang ka letsatsi

Re entse mosebetsi ona ho itokisetsa nako ea hau e latelang ea ho ja lijo tse bobebe tse se nang letho, 'me ra fumana phepo e nepahetseng ho tse ling tsa tseo u li ratang ka mekhahlelo e supileng e tsebahalang ea lijo tse bobebe. Ha ngoanana a tlameha ho ba le eona ntle le letho ntle le lijo tse se nang phepo e ntle, hobaneng o sa khethe tse ntle ka ho fetesisa? Hlahloba mafura a sebelisoang haholo-holo, khalori e tlaase ka ho fetisisa le likhetho tse bobebe ka ho fetisisa tse ka khonehang.

Ho boloka lintho ka leihlo le letle, bapisa mafura le likhalori tse fumanoang lijong tse bobebe tse tlatsitsoeng le lijo tse se nang phepo e ntle. Mohlala, li-snacks tse phetseng hantle joalo ka apole e mahareng li na le likhalori tse 81 feela mme ha li na mafura; mokotla o le mong oa li-pretzel o na le likhalori tse 108 hape ha o na mafura, 'me setshelo sa yogurt ea litholoana tse mafura a tlase se fana ka likhalori tse 231 le ligrama tse 2 tsa mafura.

Ntle le ho hloka likhalori tse ngata tse hlokahalang ka letsatsi, potso e 'ngoe ea bohlokoa ke ena: o hloka mafura a makae?

Ho boloka boima ba 'mele oa hau, liperesente tse ka bang 25 tsa likhalori tse hlokahalang ka letsatsi li lokela ho tsoa mafura.

• Haeba u ja lijo tse 1,800-calorie, u lokela ho ja ligrama tse 50 tsa mafura.
• Bakeng sa phepo ea likhalori tse 2 000, ja ligrama tse 55 tsa mafura.
• Bakeng sa lijo tsa lik'halori tse 2,500, ja ligrama tse 70 tsa mafura.

Haeba u ke ke ua khetha lijo tse bobebe tse matlafatsang kajeno, bala ho fumana likhetho tse ntle ka ho fetisisa.

[Hlooho = Lintlha tsa lijo tse sa jeseng litheohelang: ua ipotsa hore na likuku le lipompong li ka ba lijo tse bobebe tse phetseng hantle?]

Lijo tse supileng tse se nang phepo tse nepahetseng tseo u ka li khethang bakeng sa phepo e nepahetseng ea hau ea phepo.

Na u labalabela lijo tse se nang bophelo bo botle? U ka ba le kuku ea hau (ice cream, cookies) 'me ua e ja, ha feela u e thabela ka mokhoa o itekanetseng le ho boloka tlaleho ea litšenyehelo tsa mafura le lik'halori. Leha ho le joalo, e tletse ho eona, 'me u ka qetella u tloha pheletsong e tebileng ea mafura le khalori. Mona ke a masoeu lijong tse ntle ka ho fetesisa (le tse mpe ka ho fetesisa) tse ka kenyelletsoang phepong e nepahetseng.

Mekoallo ea lipompong e bobebe lijo tse bobebe (hantle, tlase, leha ho le joalo!)

Papali e ntle ka ho fetisisa: 3 Musketeers

Milky Way, 3 Musketeers le Snickers, oh oh. Ea hapileng matsoho bakeng sa li-snacks tse nang le phepo e nepahetseng ea chocolate-bar splurge ke li-Musketeer tse 3 tse nang le ligrama tse 8 tsa mafura (4,5 tse tletseng) le likhalori tse 260 ha li bapisoa le ligrama tse 10 tsa mafura a Milky Way (tse 5 tse tletseng) le likhalori tse 270, le ligrama tse 14 tsa mafura a Snicker. (5 saturated) le 280 calories. (Ke 'nete, matokomane a Snickers ke lijo tse bobebe tse phetseng hantle, empa haeba ke linate tseo u li lakatsang, ho molemo hore u je thota e seng kae ho fapana le ho leka ho khotsofatsa takatso ea hau ea linate ka ho ja bareng.)

Li-cookie (liphutheloana tse sebeletsang hang tsa boima bo lekanang)

Papali e ntle ka ho fetisisa: Mallomars ke lijo tse bobebe tse tlase tsa khalori

Ha ho na lihlong ho kenya letsoho ka har'a nkho ea cookie bakeng sa monate ona o bobebe le o bobebe oa chokolete-marshmallow le ho e kenyelletsa lijong tsa hau tse phetseng hantle. Sephutheloana se le seng (Mallomars tse peli) se na le likhalori tse 60 feela, ligrama tse 2,5 tsa mafura le limiligrama tse 17 tsa sodium. Sephutheloana se le seng sa Oreos (li-cookie tse tharo), leha ho le joalo, se paka habeli li-calories (120), ligrama tse 7 tsa mafura le limiligrama tse makatsang tse 150 tsa sodium. Sephutheloana se sebetsang se le seng sa Chips Ahoy (likuku tse tharo), tse fanang ka lik'hilojule tse 160, ligrama tse 8 tsa mafura le limiligrama tse 105 tsa sodium, li hlaha e le phoofolo ea tonanahali ea likuku.

Ua ipotsa hore na ke mefuta efe ea ice cream, lichipisi, likuku tse bobebe le khetho ea lijo tse potlakileng tseo u ka li khethang, bonyane ha u bua? Tsoela pele ho bala bakeng sa lintlha tse ling mabapi le lijo tse bobebe tse phetseng hantle (ho feta kapa ka tlase)!

[Hlooho = Lintlha tsa lijo tse sa jeseng litheohelang: ke life tse haufi le ho ja lijo tse nang le khalori e tlase mekhahlelong ea 5?]

U batla botle bo monate, bo bobebe le bo hlafunang. Fumana lintlha tse mabapi le lijo tse se nang phepo ka khetho e ntle ka ho fetisisa le e mpe ka ho fetesisa eo u ka e etsang.

Ice cream

Papali e ntle ka ho fetisisa: Leka Edy's (Dreyer ka bophirima ho United States), khetho e ntle bakeng sa phepo e nepahetseng ea hau.

Edy's/Dreyer's Cookie Dough ice cream (lik'hilojule tse 180 ka 1/2-senoelo se seng le se seng) li hasoa habonolo likarolo tse lekanang tsa Ben & Jerry's Chocolate Chip Cookie Dough (300 lik'hilojule) le Haagen-Dazs' Cookie Dough Chip (310 lik'hilojule). Plus Edy's / Dreyer o paka feela ligrama tse 9 tsa mafura ha a bapisoa le ligrama tse 16 bakeng sa Ben & Jerry le ligrama tse 20 bakeng sa Haagen-Dazs.

Chips

Molemo ka ho fetisisa oa ho becha bakeng sa seneke se nang le lik'halori tse tlase: Doritos

Li-Doritos 3D li sentse tlholisano: 1-ounce e sebeletsang (likotoana tse 32) tsa likhutlo tse tharo tse tlatsitsoeng ka moea tse nang le li-calorie tse 130 le ligrama tse 5 tsa mafura. Fritos Corn Chips e tšela lik'hilojule tse 160 le ligrama tse 10 tsa mafura, 'me Lay's Sour Cream & Onion Potato Chips e ka holimo ho lenane ho li-calories tse 160 tse nang le ligrama tse 11 tsa mafura.

Li-snack cake (liphutheloana tse nang le boima bo tšoanang)

Papali e ntle ka ho fetisisa: Hostess Twinkies, mohlodi wa dineke tsa dikilojoule tse tlase

Ho makatsa, ho makala! Sejo sena se nyelisitsoeng haholo se theola matsoho a likuku lefapheng la likuku tsa seneke. One Twinkie e na le likhalori tse 150 feela le ligrama tse 5 tsa mafura ha li bapisoa le Little Debbie Donut Sticks (lithupa tse tharo tse nyane), tse fanang ka likhalori tse 210 le ligrama tse 12 tsa mafura. Hlokomela likuku tse tlatsitsoeng ke Dolly's Zingers vanilla creme (likuku tse tharo tse nyane): Ka lik'hilojule tse 470 le ligrama tse 15 tsa mafura, ka 'nete ha se lijo tse bobebe tse nang le lik'hilojule tse tlase 'me li boloketsoe liketsahalo tse khethehileng haholo (joalo ka letsatsi la hau la tsoalo la lilemo tse 30).

Li-pizza tse phehoang ka potlako

Papali e ntle ka ho fetisisa bakeng sa lijo tsa hau tse leka-lekaneng: Subway's Pizza Sub

Pizza Sub e tsamaeang ka tlas'a lefatše e tla ho pholoso ea takatso ea pizza ka likhalori tse nyane tse 448 le ligrama tse 22 tsa mafura. Paco ea Mexico ea Taco Bell e hlahisa li-calories tse 570 le ligrama tse 36 tsa mafura. Selae se tloaelehileng sa Domino's pepperoni & Italian-sausage pizza pakete ka lik'hilojule tse 684 le mafura a ligrama tse 35 -- mamma mia, tseo ha se li-sneck tsa khalori e tlase!

Li-burger tsa lijo tse potlakileng tse 1/4

Pete e molemohali bakeng sa phepo e nepahetseng ea phepo e nepahetseng: Wendy's Single (ts'oara chisi)

Letlapa lena la lik'hilograma tse 4 tsa nama ea khomo ea fatše le tsoa tlhōlisanong ka lik'hilojule tse 350, ligrama tse 15 tsa mafura le limiligrama tse 510 tsa sodium. Burger King's Whopper Jr. o paka lik'halori tse 420, ligrama tse 24 tsa mafura le limiligrama tse 530 tsa sodium, ha McDonald's Quarter Pounder e boetse e fana ka likhalori tse 420, ligrama tse 21 tsa mafura le limiligrama tse makholo a 820 tsa sodium.

Tlhahlobo bakeng sa