Ja ka nepo: Lijo tse se nang phepo tse sa ananeloeng

Litaba

• Eketsa lijana tse monate le tse nang le phepo tsa meroho pelong ea hau phepo e nepahetseng.
• "Meroho e latsoa blah ha ke e etsa lapeng."
• Malebela a Phepo a Bophelo bo Botle bakeng sa ho Khotsofatsa Lijo tse bonolo tse potlakileng
• U buile makhetlo a makae? "Ke lakatsa eka nka be ke na le nako ea ho pheha lijo tse phetseng hantle, empa ho nka lijo ke hona feela ho sebetsang le kemiso ea ka ea bohlanya."
• Li-snacks tse monate tsa bana
• U batla ho ja lijo tse phetseng hantle. Ha e le hantle, u etsa joalo, empa u qetella u re, "Ha ke khone ho thusa ho ja lipompong le li-chips. Ke li bolokela bana ba ka."
• Na o fepa pelo ea hau lijo tse nepahetseng ka letsoai le lengata? Sheba Sebopeho sa malebela a phepo e nepahetseng bakeng sa li-snacks tse letsoai tse tlase tse folisang takatso eo.
• Ua tseba hore litholoana le meroho ke karolo ea bohlokoa ea phepo e nepahetseng ea pelo ea hau, empa li ea mpe pele o fumana monyetla oa ho li ja. Ho etsahalang?
• Ke hloka chokolete !!! Haeba u ka ikamahanya le maikutlo, fumana hore na li-snacks tse monate tse tlase li ka lekana joang phepong e felletseng ea pelo ea hau.
• Chokolete e hloekileng ke tsela ea ho tsamaea neng kapa neng ha u lakatsa lijo tse monate tse nang le khalori e tlaase.
• "Ke junkie ea carb e felletseng." Haeba seo se utloahala se tsebahala, u tla rata lintlha tsena ka li-carb tse nang le phepo le liprotheine le hore na li kena joang lijong tsa hau tse nepahetseng.
• Ua tseba hore tlhapi e molemo bakeng sa lijo tsa hau tse leka-lekaneng tsa pelo, empa ha u e-s'o fumane litlolo tsa tlhapi tse phetseng hantle tse khahlisang tatso ea hau.
• Litlhapi tse phetseng hantle tsa litlhapi:
• "Ke qeta nako hoseng haholo hoo nka pakang lijo tsa mots'eare tsa ofisi tse phetseng hantle."
• "Kea tseba hore ke lokela ho ithuta ho eketsa fiber ka pelong ea ka lijo tse phetseng hantle, empa mpa ea ka ea teneha ha ke ja lijo tse nang le fiber e ngata."
• Tlhahlobo bakeng sa

Eketsa lijana tse monate le tse nang le phepo tsa meroho pelong ea hau phepo e nepahetseng.

Ke eng se u sitisang ho ja hantle? Mohlomong u phathahane haholo hore u ka pheha (emela feela ho fihlela u utloa malebela a rona bakeng sa lijo tse bonolo kapele!) Kapa u ka phela ntle le lipompong. Ho sa tsotelehe mabaka a hau a ho se khomarele lijo tse nepahetseng tsa pelo, litsebi li na le tokiso e bonolo.

Ha ho hlokahale hore setsebi sa phepo e nepahetseng se u bolelle hore 'mele oa hau o shebahala hantle ebile o ikutloa o le betere ha o ja litholoana, meroho, lijo-thollo le protheine e se nang mafura. Seo ha se na kelello. Empa leha o tseba betere, mohlomong o na le lebaka la ho tlola lijo tse phetseng hantle molemong oa tse se nang phepo e ntle. (Ebile, karolo ea boraro ea batho ba baholo e re ba tloaetse ho tlola ho ja lijo tse phetseng hantle molemong oa tse se nang phepo e nepahetseng, ho latela phuputso e entsoeng ke American Dietetic Association. lintho tse ntle tseo 'm'ao a li rometseng hae le uena tse molato.

Empa bakeng sa tšitiso e 'ngoe le e' ngoe ea ho ja, ho na le litharollo tse bonolo tsa phepo e nepahetseng ea pelo. Re kopile litsebi tsa phepo e nepahetseng ho fana ka malebela a bonolo a phepo ho u thusa ho fumana mokhoa oa ho potoloha mathata a tloaelehileng a phepo e nepahetseng- le ho u fa likeletso tse sebetsang mabapi le hore na u ka qalella joang moralo o nepahetseng oa phepo eo u tla batla ho e khomarela letsatsi le leng le le leng, ha ho na mabaka .

"Meroho e latsoa blah ha ke e etsa lapeng."

Connie Guttersen, R.D., Ph.D., morupeli oa Culinary Institute of America ho la St. Helena, California le mongoli oa Lijo tsa Sonoma. Kahoo, ho sa tsotelehe, na u chesa kapa chesa:

1. Fokotsa hanyane ka nako ea hau ea ho pheha e tloaelehileng (veggies e ntse e lokela ho ba le bohlasoa ha o ba tlosa mochesong).
2. Ba lahlele ho seo baphehi ba se bitsang "moriana o qetang" le nako.

Bakeng sa sopho e potlakileng bakeng sa lijana tsa hau tsa meroho, leka vinaigrette ena:

1. Hlatsoa likarolo tse lekanang tsa oli ea mohloaare le asene ea balsame ka ½ teaspoon e 'ngoe le e' ngoe ea konofolo ea minced le mosetareta.
2. Tlosa sejana sa hau ka ho fafatsa lialmonde tse halikiloeng kapa lipeo tsa mokopu kapa litlama tse ncha tse kang cilantro, basil kapa chives.

Ka mor'a moo, sibolla mokhoa oa ho etsa liqeto tse nepahetseng ha u etsa lijo tse bonolo kapele. [Header = Eating takeout? Mona ke mekhoa ea phepo e nepahetseng bakeng sa lijo tsa hau tse bonolo.]

Malebela a Phepo a Bophelo bo Botle bakeng sa ho Khotsofatsa Lijo tse bonolo tse potlakileng

U buile makhetlo a makae? "Ke lakatsa eka nka be ke na le nako ea ho pheha lijo tse phetseng hantle, empa ho nka lijo ke hona feela ho sebetsang le kemiso ea ka ea bohlanya."

Haeba u bua joalo khafetsa, nahana ka malebela ana a phepo e nepahetseng a tla u thusa ho kenyelletsa lijo tse phetseng hantle lijong tsa hau, ntle le bothata:

1. Nka lijo tse phetseng hantle bakeng sa thupelo ea hau ea mantlha ebe u eketsa mahlakore kapele lapeng.
   Lintlha tsa phepo e nepahetseng: Ka matsatsi li-dieters li ja, li ja likhalori tse 226 le ligrama tse 10 tsa mafura, ho latela phuputso e tsoang Univesithing ea Texas e Austin.
2. Leka mokhoa ona o bohlale: E-ea lebenkeleng ho e-na le reschorente ea lijo tse potlakileng. U tla fumana likhetho tse 'maloa tsa phepo e nepahetseng ea pelo.

Khetho ea 1 ea lijo tse bonolo: Khoho e phehiloeng ea rotisserie e jeoang ka couscous ea koro ea metsotso e mehlano le meroho e hatselitsoeng eo u e etsang lapeng. (Haeba u hlile u qhekelloa ke nako, tšoara li-veggies ho tloha bareng ea salate.)

Lijo tse bonolo tse potlakileng khetho ea 2: Fillet ea salemone e halikiloeng e tsoang karolong ea lijo tse lokisitsoeng ka salate e kentsoeng mokotla le quinoa, lijo-thollo tse nang le protheine e phahameng tse seng li loketse ho jeoa ka metsotso e 15.

Lijo tse bonolo tse potlakileng khetho ea 3: Ka moralo oa phepo e nepahetseng ea pelo le ho batla ntho e bobebe? "Leka moqolo oa lijo-thollo tse felletseng le sopho e entsoeng ka moro ho tsoa k'haontareng ea deli (e tlase ka sodium ho feta sopho e entsoeng ka makotikoting hobane ha e hloke letsoai e le ntho e bolokang), ebe o lahlela meroho e meng kapa linaoa tse kenngoeng ka makotikoting lapeng," ho bolela Malia Curran, moeletsi oa phepo e nepahetseng bakeng sa 'Maraka oa Lijo Tsohle.

Lintlha tsa phepo e nepahetseng: Elizabeth Ward, R.D., mongoli oa buka ena o re: Tataiso ea Pocket Idiot ho Li-Pyramid tse Ncha tsa Lijo. "Ba tloaetse ho paka likhalori tse patiloeng."

Na u mme ea phathahaneng? Haeba ho joalo, tsoela pele ho bala ho fumana malebela a ho fumana lijo tse bobebe tse monate tsa bophelo bo botle bakeng sa bana.

Li-snacks tse monate tsa bana

U batla ho ja lijo tse phetseng hantle. Ha e le hantle, u etsa joalo, empa u qetella u re, "Ha ke khone ho thusa ho ja lipompong le li-chips. Ke li bolokela bana ba ka."

Tsela e utloahalang e tsebahala haholo? Malebela ana a phepo e nepahetseng a lokela ho tsamaisa uena le ba lelapa la hau tseleng e nepahetseng:

Marilyn Tanner, R.D., setsebi sa phepo ea bana ho Washington University School of Medicine, St. "Bana ba hau ba lokela ho ja lijo tse phetseng hantle joalo ka uena."

O eletsa malapa hore a etse liphetoho tse liehang, tse poteletseng ho tloha ho babelaelloa ba tloaelehileng ho ea lijong tse bobebe (li-graham tse phehang li-cookie, li-chips tse phehiloeng khafetsa, lebese la chokolete ka soda - ka kakaretso, ho nkela li-snacks tse se nang phepo hantle ka lijo tse bobebe tse phetseng hantle bakeng sa bana tse betere. Kaofela ha lona. O re: "Bana ba hlile ba khona ho ikamahanya le maemo."

Litlhahiso tsa phepo e nepahetseng: Ebe ka linako tse ling le tsoela ka ntle hammoho bakeng sa lijo tse monate tsa 'nete, joalo ka khekhe e arolelanoang reschorenteng kapa mokotla oa M&Ms lifiliming. O re: "Rea lijo tsena bocha e le 'lintho tse monate ka linako tse ling' tseo u nang le tsona ha u le maetong a khethehileng a lelapa, eseng lintho tse lulang li le ka tlung. Likarolo tse laoloang ke karolo, joalo ka lipakete tse 100 tsa li-cookie kapa li-candy tsa boholo ba boithabiso, le tsona li ka sebetsa-empa ha feela u ka emisa hang.

U khahloa ke lijo tse bobebe tse nang le letsoai tse nang le letsoalo le tlase? Tsoela pele ho bala![Hlooho = Lijo tse bobebe tse nang le khalori e tlase: fumana malebela a phepo e nepahetseng mabapi le lijo tse bobebe tseo u li ratang.]

Na o fepa pelo ea hau lijo tse nepahetseng ka letsoai le lengata? Sheba Sebopeho sa malebela a phepo e nepahetseng bakeng sa li-snacks tse letsoai tse tlase tse folisang takatso eo.

Malebela a phepo e nepahetseng: Se ke oa ts'oenyeha ka ho fafatsa letsoai leo u le behileng litapoleng tsa hau tse besitsoeng kapa ka sekotlolo sa popcorn e nang le moea. Leka feela ho qoba thaba ea letsoai e patiloeng lijong tse entsoeng le tsa reschorenteng.

Linnete tsa phepo e nepahetseng: Letsoai le lijong tse entsoeng le tse rekisoang lireschorenteng ke liperesente tse ka bang 80 tsa limiligrama tse 3 000 le tse fetang 30 tsa sodium eo mosali ea tloaelehileng a e jang letsatsi le leng le le leng; tekanyo e phahameng ea lijo tsa pelo e phetseng hantle ke 2,300 mg ka letsatsi. David Katz, M.D., motsamaisi oa Yale-Griffin Prevention Research Center o re: "Batho ba fumana sodium libakeng tseo ba sa li hlokeng kapa hona ho li batla."

Lintlha tsa phepo e nepahetseng: Sodium e feteletseng e ka baka kotsi ea ho hema, khatello e phahameng ea mali esita le stroke. Ka mohlala, likhaba tse peli tsa moaparo oa salate li ka ba le sodium e ngata (ho fihla ho 505 mg) joalo ka li-ounces tse 3 tsa litapole tsa litapole, ha odara e kholo ea lo mein sebakeng sa lehae sa Machaena e na le boleng bo fetang letsatsi!

Malebela a phepo e nepahetseng: Ha u reka lijo tse pakiloeng ka bophelo bo botle, bapisa lileibole ho fumana mofuta o tlase ho sodium - e tla ba khetho e ntle ea lijo tse bobebe tse nang le khalori e tlase bakeng sa phepo e nepahetseng ea pelo. Katz o re: "Haeba u qala ho sekaseka mabitso ho khetha lijo tse tlase tsa sodium 'me haeba u khaola likarolo tsa hau tsa reschorente ka halofo, u ntse u tla ba le sebaka sa tekanyetso ea hau ea sodium ho fafatsa letsoai le lenyenyane lijong." "Ke hona moo o tla o latsoa haholo."

U labalabela ho tseba ka phepo e nepahetseng ka litholoana le meroho? Tsoela pele ho bala!

Ua tseba hore litholoana le meroho ke karolo ea bohlokoa ea phepo e nepahetseng ea pelo ea hau, empa li ea mpe pele o fumana monyetla oa ho li ja. Ho etsahalang?

Malebela a # 1 a ho ja ka pelo e phetseng hantle: Taba ea mantlha, etsa bonnete ba hore u reka chelete e nepahetseng.

Lintlha tsa phepo e nepahetseng: "Ka kakaretso, litholoana le meroho e sa tsoa khuoa e boloka feela matsatsi a supileng, ka hona, nka seo u se hlokang bakeng sa beke," ho bolela Adel Kader, Ph.D., moprofesa ea hlahileng ka mor'a thuto ea 'mele kamora kotulo Univesithing ea California, Davis .

Keletso ea phepo e nepahetseng ea pelo # 2: Boloka litholoana le meroho ka nepo. Boloka lihlahisoa lishelefong tsa bobeli kapa tsa boraro sehatsetsing sa hau-kapa, maemong a mang, sebakeng se hlahelletseng k'haontareng ea hau ea kichineng-eseng sebakeng sa raka ea crisper.

Lintlha tsa phepo e nepahetseng: Ward o re: "Lijo tse pepeneneng li tla u khahla pele, kahoo li ke ke tsa ba le monyetla oa ho senyeha." Mango, tamati le libanana li nka nako e teletsana li sa hatsetsoe. Kader o re: "Lihlahisoa tse ling li tla lula li le ncha shelefong ea sehatsetsi joalo ka ha e tla lula ka har'a crisper."

Keletso ea phepo e nepahetseng: Kader o boetse a khothaletsa ho boloka lihlahisoa tsa hau ka mekotleng ea polasetiki e tšesaane eo o e fumanang karolong ea lihlahisoa. Kader o re: "Tsena li etselitsoe ho hlahisa mongobo le likhase tse hlahisang litholoana le meroho ka tlhaho; ka bobeli li potlakisa ho bola." Mme, kaha mofuta oa litholoana tsa khase o tsoa ha o ntse o tsoela pele ho butsoa o ka senya li-veggies tse ling tsa boahelani, boloka lijo tsena tse phetseng hantle hole le tsona. Haeba ho na le ho hong ho qalang ho fetoha, e tlose li-pronto kapa likokoana-hloko tsa fungal li tla namela lihlahisoa tse ling kaofela.

U batla ho ja lijo tse phetseng hantle - empa u ke ke ua qeta letsatsi u sena ntho e monate! Sheba Dibopeho tsa lintlha tsa phepo e nepahetseng mabapi le li-snacks tse nang le khalori e tlase.[header = Li-snacks tse nang le khalori e tlase: chokolete e ka kena pelong ea hau lijo tse phetseng hantle.]

Ke hloka chokolete !!! Haeba u ka ikamahanya le maikutlo, fumana hore na li-snacks tse monate tse tlase li ka lekana joang phepong e felletseng ea pelo ea hau.

Taba ea mantlha ke ena! Haeba o sitoa ho phela letsatsi ntle le ho natefeloa ke ntho e monate, natefeloa ke chokolete e lefifi.

Lintlha tsa phepo e nepahetseng: Chokolete e lefifi e na le lik'hilojule tse 150 feela, ho e-na le phekolo ea hau e tloaelehileng. Katz o re: "Ke lijo tsa bophelo bo botle." Liphuputso tse 'maloa li fumane hore li-flavonoids - mofuta oa antioxidant-e ka fokotsa khatello ea mali le ho ntlafatsa ho potoloha ha mali, lintlha tse peli tse ka sireletsang khahlanong le lefu la pelo mme li hlokahala pelong ea hau lijo tse phetseng hantle.

Lintlha tse ling tsa phepo e nepahetseng: Chokolete e lefifi e fana ka li-antioxidants tse fetang habeli ho feta mefuta ea lebese. Ho latela phuputso ea USDA, ho na le ounce e ithorisang ka metsoako ena e loantšang mafu ho feta linoelo tse 1½ tsa li-blueberries.

Chokolete e hloekileng ke tsela ea ho tsamaea neng kapa neng ha u lakatsa lijo tse monate tse nang le khalori e tlaase.

Li-dessert tsa tsokolate tse kang brownies le chocolate chip cookies li ka 'na tsa e-na le tsokolate e lefifi, empa li boetse li jere botoro le tsoekere, kahoo ha se lijo tse phetseng hantle' me ka sebele hase tsela e molemo ka ho fetisisa ea ho fumana li-antioxidants, ho bolela Katz.

Malebela a phepo e nepahetseng: Batla thipa ea chokolete e entsoeng ka bonyane liperesente tse 60 tsa cacao - ha peresente e phahame, e na le tsoekere e nyane haholo.

Malebela a phepo e nepahetseng: Ha u rate tsokolate e lefifi? U ka fumana melemo e tšoanang ho cocoa e chesang. Sebelisa cocoa ea tlhaho; Liphetolelo tse entsoeng ka Madache (tse tla re "cocoa e entsoeng ka alkali" lethathamong la metsoako) li na le li-flavonoids tse fokolang.

Ua ipotsa ka karolo ea lik'habohaedreite lijong tse phetseng hantle? Tsoela pele ho fumana lintlha tse ngata mabapi le li-carb tse phetseng hantle!

"Ke junkie ea carb e felletseng." Haeba seo se utloahala se tsebahala, u tla rata lintlha tsena ka li-carb tse nang le phepo le liprotheine le hore na li kena joang lijong tsa hau tse nepahetseng.

E le mohloli o ka sehloohong oa peterole, lik'habohaedreite ke ntho ea bohlokoa. Lintlha tse ling ke tsena mabapi le karolo eo li-carb tse phetseng hantle li e etsang - 'me u se ke oa li bapala lijong tsa hau tse nepahetseng.

Lintlha tsa phepo e nepahetseng: Ward o re: "Ho ja li-bagels tse kholohali kapa likuku ho ka tsosa takatso ea lik'habohaedreite tse ngata - mme seo se ka jara liponto tse ling." Li-carbs tse hloekisitsoeng tse seng hantle tseo mohlomong u nang le tsona (joaloka bohobe le lipompong) ha li khotsofatse haholo, kahoo ho bonolo ho li ja ho feta tekano. Hape, li etsa hore ho lokolloe insulin e ka tlohelang tsoekere maling kapele mme ea u fa tlala le ho khathala. "

Malebela a phepo e nepahetseng: Ka ho eketsa protheine sejong se seng le se seng le seneke, o tla thibela "ho oa ha tsoekere."

Lintlha tsa phepo e nepahetseng: Ward o re: "Hobane e sila butle butle, liprotheine li tla u boloka u le matla ho feta carbs e ntlafalitsoeng, e lokelang ho u thusa ho ja hanyane ka kakaretso."

Malebela a phepo e nepahetseng: Kenyelletsa nama ea khomo le likhoho tse omeletseng lijong tsa hau.

Malebela a phepo e nepahetseng: Haeba u se morati oa nama, leka chisi ea kottage (e nang le protheine e ngata ho feta kopi ho feta hamburger), mahe, linate tsa soya, linaoa le salmon ea makotikoting kapa tuna e bobebe.

Ha u bua ka tuna, bala ho fumana ho eketsehileng ka lipepepe tsa litlhapi tse phetseng hantle!

Ua tseba hore tlhapi e molemo bakeng sa lijo tsa hau tse leka-lekaneng tsa pelo, empa ha u e-s'o fumane litlolo tsa tlhapi tse phetseng hantle tse khahlisang tatso ea hau.

Ka lehlohonolo, ha se mefuta eohle ea lijo tsa leoatleng e nang le tatso kapa monko o matla. Malebela le lintlha ke tsena ho u thusa ho khetha tlhapi e ntlehali mahalapeng a hao.

Malebela a phepo e nepahetseng: Leka mefuta e fokolang ea litlhapi mefuteng e fapaneng ea litlhapi tse phetseng hantle pele u tlohela lijo tsa leoatleng hantle. Ntle le moo, ke e 'ngoe ea lijo tsa phepo e nepahetseng ka ho fetisisa tsa pelo.

Malebela a phepo e nepahetseng: Hlapi e halikiloeng ea li-ounces tse 'nè e na le lik'hilojule tse 150 feela 'me e fana ka protheine e ngata ho feta burger le potasiamo e ngata ho feta banana. Litlhapi hape ke o mong oa mehloli e fokolang ea omega-3 fatty acids e thusang ho sireletsa pelo ea hau le mohopolo oa hau.

Malebela a phepo e nepahetseng: David Pasternack, moapehi oa lebenkele la lijo tsa leoatleng la Esca, New York City, o re: "Tilapia, cod, flounder le sea bass li kopana hantle le litatso tse ling. le mongoli-'moho oa Mohlankana le Leoatle, buka e tletseng lipepepe tsa litlhapi tse phetseng hantle.

Litlhapi tse phetseng hantle tsa litlhapi:

Khetho ea 1: Poto e le 'ngoe: Hlatsoa litlhapi ka oli ea mohloaare, fafatsa ka letsoai la leoatle le pepere,' me u chesoe haufi le limela tse ncha tsa litlama tse kang rosemary le parsley le litapole tse khubelu.

Khetho ea 2: Nahana ka ho kenyelletsa litlhapi e le karolo ea sejana ho fapana le ho e etsa thupelo ea mantlha. Ka mohlala, nka sebaka sa flounder bakeng sa khoho ka chowder kapa u lahlele tuna holim'a salate e kholo e tala.

U hloka likeletso mabapi le mehopolo e phetseng hantle ea lijo tsa mots'eare tsa ofising? Tsoela pele ho bala![Hlooho = Mehopolo e phetseng hantle ea lijo tsa mots'eare tsa ofising: mokotla o mosootho o lebisang lijong tsa pelo tse phetseng hantle.]

"Ke qeta nako hoseng haholo hoo nka pakang lijo tsa mots'eare tsa ofisi tse phetseng hantle."

Nahana ka lintlha tsena tsa phepo e nepahetseng. Ba ka 'na ba fetola maikutlo a hau!

Lintlha tsa phepo e nepahetseng: Mokotla o mosootho ke mohopolo o bohlale oa lijo tsa mots'eare hobane o thusa ho thibela likhahla tse itlelang feela mme o boloka li-calories le mafura a hau li le joalo.

Lintlha tsa phepo e nepahetseng: Haeba kannete u sa fumane nako ea ho e etsa letsatsi le letsatsi, leka ho e etsa beke le beke - feela phahamisa mokotla oa hau oa lijo tsa motšehare: "Ke fa bareki ba ka lethathamo la lintho tseo ba tlamehang ho ba le tsona ka Sontaha ebe ke li tlisa ofising ka Mantaha hore ba tsebe ho lahlela hammoho lijo tsa mots'eare tse bonolo nakong ea beke ho li bolokela likilojule tse ngata le chelete lijong tse potlakileng kapa mochineng oa ho rekisa, "ho bolela Keri Glassman, RD, setsebi sa phepo litabeng tsa lijo New York City. Lethathamong la hae la korosari ho na le lintho tsena bakeng sa maikutlo a hau a bophelo bo botle ba lijo tsa motšehare ofising:

• lebokose la li-fiber (joaloka Ryvita; $ 3 ka lisuphamaketeng);
• mabokose a seng makae a yogurt e mafura a tlaase;
• lipakete ka bomong tsa peanut butter (leka Justin's Organic Classic; $6 bakeng sa 10; justinsnutbutter.com);
• likarolo tse 'maloa tsa li-ounces tsa chisi ea khoele e fokotsehileng;
• pakete e le 'ngoe ea vacuum ea tuna;
• mokotla o le mong oa lihoete tsa lesea le lierekisi tsa snap, liapole le libanana;
• mokotla o monyane oa lialmonde kapa walnuts;
• lipakete tse 'maloa tsa sopho e nang le sodium e tlase haholo.

Qetellong, na u iphumana u ntse u ipotsa hore na u ka eketsa fiber joang ka pelong ea hau? U se ke ua makala![hlooho = Mokhoa oa ho eketsa fiber: fumana melemo ea fiber lijong tsa hau tse phetseng hantle.]

"Kea tseba hore ke lokela ho ithuta ho eketsa fiber ka pelong ea ka lijo tse phetseng hantle, empa mpa ea ka ea teneha ha ke ja lijo tse nang le fiber e ngata."

Linnete tsa phepo e nepahetseng # 1: Tekanyo e kholo ea fiber e ka tšosa sistimi ea hau ea tšilo ea lijo, ka lebaka la libaktheria tse hlahisang khase tse senyang fiber ka maleng.

Linnete tsa phepo e nepahetseng # 2: "Joan Slavin, Ph.D., moprofesa oa phepo e nepahetseng Univesithing ea Minnesota ho la Minneapolis.

Linnete tsa phepo e nepahetseng # 3: Ke chelete e ka bang likotong tse peli tsa bohobe ba lijo-thollo, linoelo tse 1½ tsa fragole, kapa senoelo sa ¾ sa lijo-thollo tse nang le fiber e ngata haholo. "Kahoo haeba u ne u ja ligrama tse 15 tsa fiber letsatsi le leng le le leng, phahamisa lijo tsa hau ho 20, ema libeke tse 'maloa, ebe u li nyollela ho 25, e leng chelete e khothalletsoang," Slavin oa hlalosa.

Linnete tsa phepo e nepahetseng # 4: Tsela e 'ngoe ea ho qoba ho se utloise bohloko ha u ithutile ho eketsa ts'ebeliso ea fiber ke ho noa metsi a mangata ho boloka lintho li tsamaea tsamaisong ea hau ea tšilo ea lijo.

Ho bohlokoa ho etsa boiteko ba ho ithuta ho eketsa fiber lijong tsa hau, haholo-holo lipolane tsa phepo e nepahetseng ea pelo, hobane e ka fokotsa maemo a k'holeseterole mme ea u thusa ho o boloka o ts'epa hobane lijo tse nang le fiber e ngata li tlase ebile lia tlatsa. Hape, "ho na le bopaki bo bong ba hore ho ja lijo tse nang le fiber e ngata ho ka thibela liperesente tse 1 tsa likhalori ho monya 'mele," ho bolela Slavin. "Hoo ho lekana le ho theola liponto tse 2 ka selemo ntle le ho leka."

Tlhahlobo bakeng sa