Moralo oa phepo e nepahetseng: Lithollo tse ngata tse nang le fiber

Litaba

• U ipotsa ka lijo tse tlase tsa carb? Ho e-na le hoo, theola boima ba 'mele ka ho tsepamisa maikutlo ho li-carbs tse phetseng hantle, e leng li-carbs tse ntle tse fumanoang lijong tse tletseng fiber.
• Fumana ho eketsehileng ka lijo tse phetseng hantle tse tla u thusa ho theola boima ba 'mele ha u kenyelletsa li-carbs tse phetseng hantle moralong oa hau oa lijo tse nang le lijo-thollo tse ngata.
• Tšela liponto ka li-carb tse matla tse phetseng hantle.
• Kenyelletsa lijo-thollo tse tlatsitsoeng ka botlalo e le karolo ea morero oa hau oa phepo e nepahetseng.
• Lik'habohaedreite tse phetseng hantle ke karolo e le 'ngoe feela ea leano la hau le atlehileng la phepo e nepahetseng. Fumana seo u se hlokang ho se ja le li-carbs tse ntle bakeng sa lijo tse phetseng hantle.
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U ipotsa ka lijo tse tlase tsa carb? Ho e-na le hoo, theola boima ba 'mele ka ho tsepamisa maikutlo ho li-carbs tse phetseng hantle, e leng li-carbs tse ntle tse fumanoang lijong tse tletseng fiber.

Litsebi tsa phepo e nepahetseng li na le litaba tse monate haholo ho uena: O ka natefeloa ke carbs mme oa fokotsa boima ba 'mele! Pauline Koh-Banerjee, Sc.D, moprofesa ea ikopantseng lefapheng la bongaka la thibelo Univesithing ea Tennessee o re: "Li-carbohydrate tse ling li kanna tsa thusa ho itšireletsa khahlanong le botenya."

Li-carb tse sireletsehileng tse sireletsehileng li fumaneha ho:

• thepa e besitsoeng ka lijo-thollo kaofela
• pasta
• lijo-thollo
• raese

Empa mantsoe a bohlokoa mona ke lijo-thollo. Bala ho bona hore na u ka sebelisa matla a phepo e nepahetseng joang le ho theola boima ba 'mele oa li-carbs tsena tse molemo (eseng lijo tse tlaase tsa carb empa lijo tse monate tsa carb!) .

Fumana ho eketsehileng ka lijo tse phetseng hantle tse tla u thusa ho theola boima ba 'mele ha u kenyelletsa li-carbs tse phetseng hantle moralong oa hau oa lijo tse nang le lijo-thollo tse ngata.

Ja lijo-thollo tse ngata lijong tsa hau tse phetseng hantle 'me u tla theola boima ba' mele - ke seo lipatlisiso tsa morao-rao li se bontšang. Phuputso ea Harvard e ileng ea latela baoki ba basali ba 74,000 bakeng sa lilemo tse 12 e fumane hore basali ba kenyelletsang lithollo tse ngata ka ho fetisisa morerong oa bona oa phepo e nepahetseng ba na le boima bo tlase ho feta ba jang hanyane. 'Me phuputso ea Univesithi ea Louisiana State ea basali ba 149 e fumane hore ho ja fiber e tlaase ho amana le mafura a mangata a' mele.

Lijo-thollo li sebetsa joang? Ho bonolo: Lithollo kaofela li na le fiber e ngata haholo ho feta tse bapisoang le tsona, 'me ho eketsa fiber ho moralo oa hau oa phepo e nepahetseng ke sebetsa sa lekunutu ntoeng ea tahlehelo ea boima. Mohlala, senoelo sa 1/2 sa raese e sootho se na le ligrama tse ka bang 2 tsa faeba, ha ts'ebeliso e ts'oanang ea raese e tšoeu e se na letho.

"Lithollo tsohle le fiber li ama maikutlo a ho tlala le ho khotsofala," ho hlalosa Barbara J. Rolls, Ph.D., moprofesa oa saense ea phepo e nepahetseng Univesithing ea Pennsylvania State le mongoli oa Moralo oa ho Ja oa Volumetrics: Mekhoa le Mekhoa ea ho Ikutloa ka ho Fetisisa ka Likhalori tse fokolang. (HarperCollins, 2005). "Ha re tsebe hantle hore na ke hobane'ng, empa [fiber le lijo-thollo] li ka ama lihomone tse romellang letšoao bokong ba hao hore u na le lijo tse lekaneng."

[header = Lijo tse phetseng hantle: fumana hore na u ka ja eng ka li-carbs tse phetseng hantle tse fumanehang lithollo.]

Tšela liponto ka li-carb tse matla tse phetseng hantle.

Kenyelletsa lijo-thollo tse tlatsitsoeng ka botlalo e le karolo ea morero oa hau oa phepo e nepahetseng.

Kaha joale u rekisitsoe ka matla a lik'habohaedreite tse ntle ho u thusa ho theola liponto tse sa batleheng, mona ke mokhoa oa ho etsa hore lijo-thollo li u sebetse letsatsi le leng le le leng: Rekisa tse tharo kapa ho feta tsa Lefapha la Temo la United States - ho khothaletsoa hore ho be le lijo-thollo tse tšeletseng tsa letsatsi le letsatsi. bakeng sa lijo-thollo kaofela. Ho bonolo ho e etsa ha o kenyelletsa lijo-thollo lijong tsohle.

Mohlala, ho kenyelletsa li-carbs tse phetseng hantle lijong ka 'ngoe:

• E-ba le pakete ea oatmeal hang-hang bakeng sa lijo tsa hoseng (lijo-thollo tse 1)
• Turkey e sehiloeng ka sandwich ea bohobe bo felletseng ea lijo tsa motšehare (li-servings tse 2 tsa lijo-thollo)
• mahobe a mabeli a rye a nang le chisi ea lowfat e le seneke pakeng tsa lijo tse phetseng hantle (lijo-thollo tse 1 li sebeletsa)
• Kopi e le 'ngoe ea spaghetti ea koro e felletseng bakeng sa lijo tsa mantsiboea (li-servings tse 2 tsa lijo-thollo)

Lik'habohaedreite tse phetseng hantle ke karolo e le 'ngoe feela ea leano la hau le atlehileng la phepo e nepahetseng. Fumana seo u se hlokang ho se ja le li-carbs tse ntle bakeng sa lijo tse phetseng hantle.

Empa kaha matla a lijo-thollo a le matla ho thibela ho nona, ke karolo ea lenaneo le atlehileng la taolo ea boima.Len Marquart, Ph.D., motlatsi oa moprofesa oa phepo Univesithing ea Minnesota, o re: "Ho eketsa lijo-thollo e tlameha ho ba karolo ea lijo tse phetseng hantle le mokhoa oa bophelo. Kahoo etsa bonnete ba hore o boetse o ja linoelo tse 2-1 / 2 tsa meroho, linoelo tse 2 tsa litholoana le li-ounces tse 5-1 / 2 tsa protheine e its'etlehileng letsatsi ka leng joalokaha ho khothalletsoa ke USDA.

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