The Downside to Variety

Litaba

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"Tekatekano, mefuta-futa le tekano" e ne e le mantra ea phepo e nepahetseng. Empa pejana selemong sena, mefuta-futa e ile ea theoloa ka khutso ho tsoa kopanong ea mofuta oa morao-rao oa Dietary Guidelines bakeng sa MaAmerika. Hobane'ng? Hobane ho ja lijo tse nang le mefuta e mengata - mofuta o fosahetseng, leha ho le joalo - ho ka etsa hore o be boima.

Qosa likhahla tsa hau tsa tatso. Ba teneha kapele ha u ja lijo tse itseng, ketsahalo e bitsoang sensory specific satiety. Ho loma ho hong le ho hong kamora ea pele ho ba bobebe hanyane. Ke lona lebaka le leng le etsang hore lijo tse monate haholo li u thuse ho theola boima ba 'mele, bonyane ho fihlela o ba kulisa.

Kenya mefuta e fapaneng, 'me u kanna ua ja ho feta. Phuputso ea bohlokoa ea Senyesemane e bontšitse hore batho ba ne ba ja ho feta hoo e ka bang karolo ea 15 lekholong ha ho ne ho fanoa ka libōpeho tse tharo tse sa tšoaneng tsa pasta kapa tatso ea chisi ea tranelate ho feta ha ho fanoa ka e le ’ngoe feela.

"Hape, batho ba jele liperesente tse 60 ho feta ha ba fuoa lithuto tse 'ne tse fapaneng lijong ha ho bapisoa le lithuto tse' ne tsa lijo tse tšoanang," ho bolela Barbara J. Rolls, Ph.D., molulasetulo oa Guthrie oa phepo e nepahetseng Univesithing ea Penn State ebile e le mongoli oa Li-volumetrics: Ikutloe u na le likhalori tse fokolang (HarperCollins, 2000). "Ho ja lijo tse fapaneng ho ka thusa ho beha liponto."

Empa pele u itloaetsa ho ja lijo tse matlafatsang ka boomo, nahana ka sena: Mefuta e meng ea mefuta-futa e ka u thusa ho theola boima ba 'mele. Megan A. McCrory, Ph.D., mofuputsi ho Laborator ea Energy Metabolism Laborator ea Batho ea Univesithi ea Tufts Setsi sa Lipatlisiso sa Phepo ka Botsofali se Boston. "Empa mefuta e fapaneng ea khetho ea meroho e ne e tlamahane le botenya, 'me litholoana le lijo tsa lebese li ne li se na kamano le botenya kapa botenya."

Joale ke hobaneng ha nako e telele e ne e khothalletsoa? "Pele ho fumaneha mefuta e mengata joalo ea likhalori tse ngata, lijo tse nang le limatlafatsi tse fokolang, ho ile ha buelloa mefuta e fapaneng e le mokhoa oa ho netefatsa hore batho ba fumana limatlafatsi tsohle tseo ba li hlokang," ho hlalosa Adam Drewnowski, Ph.D., motsamaisi oa mahlale a phepo e nepahetseng lenaneo Univesithing ea Washington e Seattle. "Ha e le hantle, re na le takatso ea tlhaho ea ho ja lijo tse fapaneng tse fapaneng ho matlafatsa likhahla tsa rona tsa tatso le ho ntlafatsa boleng ba phepo ea rona ea phepo." Ha re fumana hore batho ba ja mefuta e fapaneng ea phepo e se nang phepo, lijo tse nang le likhalori, khothatso e ile ea botsoa. Rea tseba joale hore bakeng sa bophelo bo botle le taolo ea boima ba 'mele, sepheo sa hau lijong ka' ngoe e lokela ho ba tse fapaneng lihlopheng tsa lijo tse phelisang hantle eseng kahare ho tsona, ntle le litholoana le meroho.

Hlahloba lijo tsena

Ke lijo life tsa mantsiboea tse nang le mefuta e fapaneng e nepahetseng?

Lijo 1

* Salate e nang le moaparo o tloaelehileng

* Khoho ea parmesan

Paseka e nang le mongobo oa langa le le lej

* Bohobe ba konofolo

* Ice cream

Biscotti

Lijo 2

* Sopho ea Minestrone

Konyana kapa kabob ea khōhō e nang le salate ea tabbouleh

* Meroho e halikiloeng e tsoakiloeng

* Sautéed broccoli

* Lipere tse hlakotsoeng

Biscotti

Kahlolo: Lijo tsa 2 (Lijo tsa 1 li na le lik'habohaedreite tse ngata, li-entree le lipompong mme ha li na litholoana tse lekaneng, meroho le lithollo tse felletseng.)

Ho sebelisa mefuta e fapaneng bakeng sa taolo ea boima

Fokotsa palo ea lijo tse nang le mafura a mangata, tse tsoekere le tse bobebe ka lik'haboteng tsa hau. "Haeba u bokeletse mefuta e 10 e fapaneng ea likuku, u tla lekeha hore u je ho feta tekano ka ho ja e 'ngoe le e 'ngoe, ho e-na le hore u itšetlehe ka e le 'ngoe kapa tse peli," ho bolela mofuputsi oa phepo e nepahetseng Barbara J. Rolls, Ph. D.

Ja meroho, litholoana le lijo tse ling tse boima bo boholo empa li sena li-calories tse ngata. Li u tlatsa u sa bokella lik'halori, 'me li tletse limatlafatsi.

Latela Phirameti ea Tataiso ea Lijo ho fumana motsoako o nepahetseng oa lijo ho pholletsa le lihlopha. Ka mohlala, sehlopha sa lebese se ikhethile ka bongata ba calcium le vithamine riboflavin. Leka lijo tsa lijo-thollo tse 6-11, li-servings tse 3-5 tsa meroho, li-servings tse 2-4 tsa litholoana, bonyane li-servings tse 2 tsa lihlahisoa tsa lebese le li-ounces tse 5-7 kapa se lekanang le sehlopha sa protheine letsatsi le letsatsi.

* Sebelisa mafura a kang botoro, margarine le oli ka mokhoa o fokolang.

Lekola boholo ba likarolo. Boima ba 'mele bo bakoa ke ho ja lik'hilojule tse ngata haholo, ho sa tsotelehe hore na li tsoa kae. Likarolo tsa lireschorente li atisa ho ba kholo haholo bakeng sa nama le pasta le tse nyane haholo bakeng sa meroho le litholoana.

* Latela Tataiso e ncha ea Phepo (etela www.nal.usda.gov/fnic/dga/). Li khothalletsa mofuta o nepahetseng oa mefuta-futa.

Lethathamo la mefuta e fapaneng

Ho bona hore na lijo tsa hau li na le mefuta e nepahetseng ea lijo, hlahloba mofuta o mong le o mong oa lijo tseo u li jang ka matsatsi a mararo a latellanang. (E 'ngoe le e 'ngoe e ka hlahlojoa hanngoe feela.) Haeba u hlahloba bonyane lijo tse 25 ho lihlopha tsohle tsa USDA Food Guide Pyramid -- lijo-thollo, meroho, litholoana, lebese, nama le lijo tse ling tsa protheine -- monyetla oa hore lijo tsa hau li na le tokelo. mofuta oa mefuta-futa, ho bolela mofuputsi oa phepo e nepahetseng Katherine Tucker, Ph.D., ea thehileng lenane leo. Ho sheba lijo tse ka tlase ho 15 ho bolela hore lijo tsa hau li ka sebelisa mefuta e fapaneng. Leha ho se na litataiso bakeng sa mefuta e fapaneng ka har'a lihlopha, kelello e re joetsa hore re lokela ho kopanya le ho bapisa ka hohle kamoo ho ka khonehang. Ka mohlala, u se ke ua ja mofuta o le mong feela oa tlhapi, u se na protheine e 'ngoe kapa pasta feela 'me u se ke ua ja lihlahisoa tsa lijo-thollo.

Lithollo

Bohobe ba lijo-thollo kaofela

* Lihlahisoa tsa lijo-thollo kaofela

* Bohobe ba lijo-thollo tse sa fellang

* Lijo-thollo tse sa tholi

Paseka

Raese

Lipanekuku, limafine, libiskiti

Meroho

* Meroho e botala bo lefifi le e makhasi

Meroho e botala bo bosehla le lamunu

Litapole tse tšoeu le meroho e meng ea metso

Lihlahisoa tsa tamati

* Meroho e meng

Litholoana

Litholoana tsa Citrus

Mahapu

* Monokotsoai

* Litholoana tse ling

Mero ea litholoana

Lihlahisoa tsa lebese

* Lebese

Yogurt

Cheese

Lijo tse ling tsa lebese

Lijo le lijo tse ling tsa protheine

Khomo ea khomo

* Fariki

Sebete le nama tse ling tsa setho

Nama tse ling

* likhoho

Litlhapi

* Mahe

* Lierekisi tse omisitsoeng le linaoa

* Linate le peo

Tse ling

* Likuku, likuku, lijo tse theolelang, lichipisi, lino-mapholi, lipompong

Margarine, botoro le oli

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