Mokhoa oa ho etsa lijo tse tenyetsehang le ho khona ho ja tsohle

Litaba

• Lijo tse nang le lik'habohaedreite
• Lijo tse nang le liprotheine tse ngata
• Lijo tse nang le mafura a mangata
• Mokhoa oa ho etsa phapanyetsano ea lijo lijong tse tenyetsehang

Lijo tse tenyetsehang li ipapisitse le tsebo ea lijo le li-macronutrients, tse arotsoeng ka lik'habohaedreite, liprotheine le mafura. Ho tseba hore na sejo se seng le se seng se le sehlopheng sefe ho thusa ho khetha le ho leka-lekanya likhalori ho pholletsa le letsatsi, ho etsa hore ho khonehe ho etsa liphetoho tse kang ho emisa ho ja bohobe ho ja chokolete, ho fokotsa lithibelo tsa lijo.

Leha ho le joalo, leha o na le tokoloho e kholo, boleng ba lijo bo ntse bo le bohlokoa, 'me ho ke ke ha khoneha ho thea lijo ka lipompong le lijong tse halikiloeng. Ka mantsoe a mang, lijong tse feto-fetohang ho na le bolokolohi bo eketsehileng ba ho khetha lijo, empa hape hoa hlokahala ho boloka boleng ba lijo hore bo tsebe ho theola kapa ho boloka boima ba 'mele.

Lijo tse nang le lik'habohaedreite

Lijo tse ruileng lik'habohaedreite ke tse tsejoang e le "pasta", ho kenyelletsa:

• Lipalesa: phofo ea koro, phofo ea raese, starch ea poone, tapioca, motsoala, phofo e tsoekere le e bolila;
• Bohobe, liphae tse hlabosang le tse nang le pasta;
• Lithollo: raese, li-noodle, farofa, habore, poone;
• Li-tubers: Litapole tsa Senyesemane, litapole tse monate, manioc, yam;
• Tsoekere le lipompong ka kakaretso;
• Litholoana, bakeng sa ho ba le tsoekere ea bona ea tlhaho, ntle le kokonate le avocado;
• Lino tse tsoekere, joalo ka maro, lino-mapholi, lino-mapholi le metsi a coconut;
• Biri.

Ntle le moo, lijo-thollo tse kang linaoa, linaoa tsa soya, lensisi, lierekisi le lierekisi le tsona li kenyelelitsoe sehlopheng sena, empa li na le lik'habohaedreite tse tlase ho feta pasta ka kakaretso le raese. Bona palo ea likhalori le lik'habohaedreite lijong.

Lijo tse nang le liprotheine tse ngata

Lijo tse nang le liprotheine tse ngata ke:

• Nama, khoho le tlhapi;
• Mahe;
• Lijoe;
• Lebese le yogurt e hlakileng.

Le ha li tsejoa hape e le liprotheine, nama e ntlafalitsoeng joalo ka boroso, boroso, ham, letsoele la Turkey le salami ha li nkuoe li phetse hantle 'me ha lia lokela ho kenyelletsoa khafetsa lijong. Bona bongata ba protheine lijong.

Lijo tse nang le mafura a mangata

Lijo tse nang le mafura a phetseng hantle ke:

• Lioli, ho bohlokoa ho eketsa ts'ebeliso haholo-holo ea oli ea mohloaare e sa tsoaloang, oli ea coconut le oli ea soneblomo;
• Botoro;
• Peo ea oli, joalo ka li-chestnut, lialmonde, matokomane le linate;
• Peo, joalo ka chia, folaxe, sesame le peo ea soneblomo;
• Kokonate le avocado.

Ntle le moo, lijo tse kang saalmon, sardine, tuna, lebese le chisi le tsona li na le mafura 'me li ka jeoa. Ka lehlakoreng le leng, ho bohlokoa ho hopola hore lijo tse halikiloeng li lokela ho qojoa, empa li ka jeoa joalo ka mokhelo ho tloaelo e tloaelehileng ea ho ja. Tseba hore na ke lijo life tse nang le mafura a matle le tse nang le mafura a mabe.

Mokhoa oa ho etsa phapanyetsano ea lijo lijong tse tenyetsehang

Ho etsa liphetoho lijong tse feto-fetohang, ntle le ho tseba lihlopha tsa lijo, ho bohlokoa hape ho tseba likhalori tsa hau. Lebaka ke hore phapanyetsano e lokela ho etsoa ka har'a sehlopha se le seng le ka likhalori tse tšoanang, mohlala:

• Lilae tse 2 tsa bohobe bo sootho = likhaba tse 5 tsa raese;
• 2 tablespoons ea raese = 1 fereko ea pasta e tšoeu;
• Khalase e le 'ngoe ea lebese = 1 yogurt = selae se le seng sa chisi;
• Linate tse 10 tsa cashew = likhaba tse 3 tsa avocado;
• 1 lehe = selae se le seng sa chisi;
• 1 lehe = 3 tablespoons ea kana;
• 3 tablespoons ea khoho = likhaba tse 2 tsa nama ea khomo ea fatše;
• Khaba e 1 ea oli ea mohloaare = likhaba tse 1.5 tsa coconut e grated;
• Litholoana tse 1 = selae se le seng sa bohobe bo felletseng ba lijo-thollo;
• 3 tablespoons ea tapioca gum = 1 carioquinha bohobe.

Ho bohlokoa ho hopola hore lijo li lokela ho ipapisa le meroho, litholoana, lijo tse felletseng le mafura a matle, mme ho a khonahala ho kenyelletsa lipompong, likuku le lijo tse halikiloeng nako le nako, joalo ka tloaelo ea mantlha le ho nkela tse ling sebaka. lijo tse nang le li-calories ka kakaretso.

Ho fumana hore na ke li-calories tse kae tseo u hlokang ho li sebelisa ka letsatsi, kenya lintlha tsa hau ka har'a khalekhuleita e ka tlase: