Mokhoa oa ho theola boima ba 'mele ka potlako: Mehato e 3 e bonolo, e ipapisitse le Saense

Litaba

• 1. Fokotsa li-carbs tse ntlafalitsoeng
• 2. Ja liprotheine, mafura le meroho
• Liprotheine
• Mehloli ea liprotheine tse phetseng hantle e kenyelletsa:
• Carb e tlase le meroho e tala e makhasi
• Meroho e ka kenyelletsoang carb e tlase kapa merero ea ho ja khalori e tlase:
• Mafura a phetseng hantle
• 3. Tsamaisa 'mele oa hau
• Ho thoe'ng ka lik'halori le taolo ea likarolo?
• Malebela a 9 a ho theola boima ba 'mele
• Mehlala ea mehopolo ea lijo bakeng sa ho theola boima ba 'mele ka potlako
• Maikutlo a lijo tsa hoseng
• Mehopolo ea lijo tsa mots'eare
• Mehopolo ea lijo tsa mots'eare
• Mehopolo e bobebe
• U tla theola boima ba 'mele kapele hakae?
• Ntlha ea bohlokoa

Haeba ngaka ea hau ee khothaletsa, ho na le mekhoa ea ho theola boima ba 'mele ka polokeho. Ho fokotsa boima ba 'mele bo tsitsitseng ba liponto tse 1 ho isa ho tse 2 ka beke bakeng sa taolo ea boima ba' mele ea nako e telele.

Leha ho le joalo, merero e mengata ea ho ja e u siea u lapile kapa u sa khotsofala. Ana ke mabaka a mantlha a etsang hore u thatafalloe ke ho khomarela leano le nepahetseng la ho ja.

Leha ho le joalo, ha se lijo tsohle tse nang le phello ena. Lijo tse tlaase tsa carb le lijo tse felletseng, lijo tse tlase tsa khalori li sebetsa bakeng sa ho theola boima ba 'mele' me ho ka ba bonolo ho khomarela ho feta lijo tse ling.

Mona ke mekhoa e meng ea ho theola boima ba 'mele e sebelisang ho ja ka tsela e nepahetseng, e ka bang le li-carbs tse tlase, mme sepheo sa eona ke ho:

• fokotsa takatso ea lijo
• baka ho theola boima ba 'mele ka potlako
• ntlafatsa bophelo bo botle ba 'mele ka nako e le' ngoe

1. Fokotsa li-carbs tse ntlafalitsoeng

Tsela e 'ngoe ea ho theola boima ba' mele kapele ke ho fokotsa tsoekere le setache, kapa lik'habohaedreite. Sena se ka ba le moralo o tlase oa ho ja carb kapa ka ho fokotsa li-carb tse ntlafalitsoeng le ho li beha ka lithollo tse felletseng.

Ha u etsa joalo, tlala ea hau ea theoha, 'me hangata u qetella u ja li-calories tse fokolang (1).

Ka moralo o tlase oa ho ja carb, o tla sebelisa ho chesa mafura a bolokiloeng bakeng sa matla ho fapana le li-carb.

Haeba u khetha ho ja li-carb tse rarahaneng joalo ka lithollo tse felletseng hammoho le khaello ea likhalori, u tla rua molemo ho fiber e phahameng ebe u li sile butle butle. Sena se ba etsa hore ba tlale ho feta hore ba lule ba khotsofetse.

Phuputso ea 2020 e netefalitse hore lijo tse tlase haholo tsa k'habohaedreite li na le molemo oa ho theola boima ba 'mele ho batho ba baholo (2).

Lipatlisiso li boetse li fana ka maikutlo a hore lijo tse tlase tsa carb li ka fokotsa takatso ea lijo, e ka lebisang ho ja li-calories tse fokolang ntle le ho nahana ka tsona kapa ho ikutloa u lapile (3).

Hlokomela hore litlamorao tsa nako e telele tsa phepo e tlase ea carb li ntse li etsoa lipatlisiso. Ho ka ba thata le ho latela lijo tse nang le khalbete tse tlase, tse ka lebisang ho lijong tsa yo-yo le katleho e nyane ho boloka boima ba 'mele bo phetseng hantle.

Ho na le lintho tse ka oelang tlase lijong tse tlase tsa carb tse ka u lebisang mokhoeng o mong. Lijo tse fokotsoang tsa lik'halori li ka baka tahlehelo ea boima ba 'mele' me tsa ba bonolo ho li boloka nako e telele.

Haeba u khetha lijo tse tsepamisitseng mohopolo lithong tse felletseng ho feta li-carb tse ntlafalitsoeng, phuputso ea 2019 e hokahane le lijo-thollo tse phahameng tse nang le index ea 'mele e tlase (BMI) ().

Ho fumana tsela e molemohali ea ho fokotsa boima ba 'mele, ikopanye le ngaka ea hau bakeng sa likhothaletso.

Ho fokotsa tsoekere le setache, kapa li-carbs, lijong tsa hau ho ka thusa ho fokotsa takatso ea lijo, ho theola insulin ea hau le ho u theola boima ba 'mele.

Empa litlamorao tsa nako e telele tsa phepo e tlase ea carb ha li tsejoe. Lijo tse fokotsoang tsa lik'halori li ka ba tse tsitsitseng haholoanyane.

2. Ja liprotheine, mafura le meroho

E 'ngoe le e' ngoe ea lijo tsa hau e lokela ho kenyelletsa:

• mohloli oa protheine
• mohloli o nonneng
• meroho
• karolo e nyane ea lik'habohaedreite tse rarahaneng, joalo ka lithollo

Ho bona hore na u ka kopanya lijo tsa hau joang, sheba:

• Morero ona oa lijo tse tlase tsa carb
• leano lena la lijo tse tlase tsa khalori
• lethathamo lena la mefuta e 101 ea diresepe tse tlase tse nang le phepo le lijo tse tlase tsa khalori

Liprotheine

Ho ja protheine e khothalletsoang ho bohlokoa ho thusa ho boloka bophelo ba hao bo botle le mesifa ha o ntse o theola boima ba 'mele ().

Bopaki bo fana ka maikutlo a hore ho ja liprotheine tse lekaneng ho ka ntlafatsa maemo a kotsi a cardiometabolic, takatso ea lijo le boima ba 'mele, (,,).

Mona ke mokhoa oa ho tseba hore na o hloka ho ja bokae ntle le ho ja haholo. Ho na le lintlha tse ngata tse khethollang litlhoko tsa hau, empa ka kakaretso motho ea tloaelehileng o hloka ():

• 56-91 dikgerama ka letsatsi bakeng sa monna ea tloaelehileng
• 46-75 dikgerama ka letsatsi bakeng sa basali ba tloaelehileng

Lijo tse nang le protheine e lekaneng le tsona li ka thusa:

• fokotsa litakatso le mehopolo e fetelletseng ka lijo ka 60%
• fokotsa takatso ea ho ja lijo tse bobebe bosiu haholo ka halofo
• etsa hore o ikutlwe o kgotshe

Phuputsong e 'ngoe, batho ba nang le phepo e phahameng ea protheine ba jele lik'hilojule tse fokolang tsa 441 ka letsatsi (,).

Mehloli ea liprotheine tse phetseng hantle e kenyelletsa:

• nama: nama ea khomo, ea khoho, ea kolobe le ea konyana
• litlhapi le lijo tsa leoatleng: litlhapi tsa salmon, trout le shrimp
• mahe: mahe kaofela le yolk
• Liprotheine tse thehiloeng ho limela: linaoa, limela, quinoa, tempeh le tofu

Carb e tlase le meroho e tala e makhasi

Se ke oa tšaba ho kenya poleiti ea hau ka meroho e metala e makhasi. Li tletse limatlafatsi, 'me u ka ja tse ngata haholo ntle le ho eketsa haholo lik'hilojule le li-carbs.

Meroho e ka kenyelletsoang carb e tlase kapa merero ea ho ja khalori e tlase:

• broccoli
• kholifolaoa
• sepinichi
• tamati
• khale
• Limela tsa Brussels
• Khábeche
• Chard ea Switzerland
• lethisi
• Komokomore

Mafura a phetseng hantle

Se ke oa tšaba ho ja mafura.

'Mele oa hau o ntse o hloka mafura a phetseng hantle ho sa tsotelehe hore na o khetha leano lefe la ho ja. Oli ea mohloaare le oli ea avocado ke khetho e ntle bakeng sa ho kenyelletsa moralo oa hau oa ho ja.

Mafura a mang a kang botoro le oli ea coconut a lokela ho sebelisoa feela ka tekano ka lebaka la mafura a mangata a mangata ().

Bokella lijo ka 'ngoe ho tsoa mohloling oa protheine, mohloli o mafura a phetseng hantle, carb e rarahaneng le meroho.

Meroho e tala e makhasi ke tsela e ntle ea ho bokella lijo tse nang le lik'halori tse tlase le limatlafatsi tse ngata.

3. Tsamaisa 'mele oa hau

Ho ikoetlisa, leha ho sa hlokahale hore u theole boima ba 'mele, ho ka u thusa ho theola boima ba' mele kapele. Ho phahamisa litšepe ho na le melemo e khethehileng.

Ka ho phahamisa litšepe, u tla chesa lik'halori tse ngata 'me u thibele metabolism ea hau hore e se ke ea fokotseha, e leng litla-morao tse tloaelehileng tsa ho theola boima ba' mele (13,,).

Leka ho ea holong ea boithabiso makhetlo a mararo ho isa ho a mane ka beke ho phahamisa litšepe. Haeba u sa tsoa kena setsing sa boikoetliso, kopa likeletso ho mokoetlisi. Etsa bonnete ba hore ngaka ea hau e tseba le merero e mecha ea boikoetliso.

Haeba ho phahamisa litekanyo e se khetho ho uena, ho ikoetlisa ka pelo, joalo ka ho tsamaea, ho matha, ho matha, ho palama baesekele kapa ho sesa ho bohlokoa haholo bakeng sa tahlehelo ea boima ba 'mele le bophelo bo botle ka kakaretso.

Cardio le weightlifting li ka thusa ho fokotsa boima ba 'mele.

Koetliso ea ho hanyetsa, joalo ka ho phahamisa litšepe, ke khetho e ntle ea ho theola boima ba 'mele. Haeba seo se ke ke sa khoneha, ho ikoetlisa ka pelo le hona hoa sebetsa.

Khetha tse u tšoarellang.

Ho thoe'ng ka lik'halori le taolo ea likarolo?

Haeba u khetha leano le tlase la ho ja carb, ha ho hlokahale ho bala likhalori ha feela u boloka lijo tsa hau tsa carb li le tlase haholo 'me u khomarela liprotheine, mafura le meroho e tlase ea carb.

Haeba u iphumana u sa fokotse boima ba 'mele, u ka' na ua batla ho beha leihlo lik'hilojule tsa hau ho bona hore na ke eona ntho e tlatsetsang.

Haeba u khomarela khaello ea lik'halori hore u theole boima ba 'mele, u ka sebelisa k'haravene ea mahala ea inthanete e kang ena.

Kenya thobalano, boima, bophahamo le maemo a tšebetso ea hau. Mochini o kopanyang o tla u joetsa hore na o ja li-calories tse kae ka letsatsi ho boloka boima ba 'mele, ho theola boima ba' mele kapa ho theola boima ba 'mele kapele.

U ka khoasolla likhalori tsa mahala, tse bonolo ho sebelisoa ho liwebosaete le mabenkeleng a liapp. Mona ke lenane la lipalo tsa likhalori tse 5 ho leka.

Hlokomela hore ho ja lik'hilojule tse fokolang haholo ho ka ba kotsi ebile ha ho na katleho ea ho fokotsa boima ba 'mele. Ikemiselitse ho fokotsa lik'halori tsa hau ka chelete e tsitsitseng le e phetseng hantle ho latela tlhahiso ea ngaka ea hau.

Ho bala lik'halori ha ho hlokahale hangata ho theola boima ba 'mele ka leano le tlase la ho ja carb. Empa haeba u sa theole boima ba 'mele kapa lenaneong le fokotsehileng la ho ja, khalori e ka thusa.

Malebela a 9 a ho theola boima ba 'mele

Malebela ke ana a mang a 9 a ho theola boima ba 'mele kapele:

1. Ja lijo tsa hoseng tse nang le protheine e ngata. Ho ja lijo tsa hoseng tse nang le protheine e ngata ho ka thusa ho fokotsa litakatso le khalori e ngata letsatsi lohle (,).
2. Qoba lino tse tsoekere le lero la litholoana. Lik’halori tse se nang letho tse tsoang tsoekere ha li na thuso ’meleng oa hao’ me li ka sitisa ho theola boima ba ’mele (, 19).
3. Noa metsi pele u ja. Phuputso e 'ngoe e bontšitse hore metsi a nooang pele ho lijo a fokotsa ho ja lik'halori mme a ka sebetsa hantle ho taolo ea boima ba' mele ().
4. Khetha lijo tse thusang ho theola boima ba 'mele. Lijo tse ling li molemo bakeng sa ho theola boima ba 'mele ho feta tse ling. Lethathamo la lijo tse matlafatsang boima ba 'mele tse nang le boima ba' mele.
5. Ja fiber e qhibilihang. Liphuputso li bonts'a hore likhoele tse qhibilihang li ka ts'ehetsa boima ba 'mele. Lisebelisoa tsa fiber tse kang glucomannan le tsona li ka thusa (,, 23).
6. Noa kofi kapa tee. Ts'ebeliso ea caffeine e ka matlafatsa metabolism ea hau (, 25).
7. Theha lijo tsa hau lijong tsohle. Li phetse hantle, lia khotsofatsa, 'me ha ho bonolo haholo hore li ka baka ho ja ho tlōla ho feta lijo tse sebelisitsoeng.
8. Ja butle. Ho ja kapele ho ka lebisa ho nona ha nako e ntse e feta, ha ho ja butle ho etsa hore o ikutlwe o kgotshe mme ho matlafatsa li-hormone tse fokotsang boima ba 'mele ().
9. Fumana boroko bo botle. Ho robala ho bohlokoa ka mabaka a mangata, 'me ho se robale hantle ke e' ngoe ea lisosa tse kholo tsa ho nona (27, 28, 29).

Bakeng sa malebela a eketsehileng mabapi le tahlehelo ea boima ba 'mele, bala ka malebela a tlhaho a ho theola boima ba' mele mona.

Ho ja lijo tse felletseng, liprotheine tse phahameng, faeba e qhibilihang, le tsoekere e nyane ho ka u thusa ho theola boima ba 'mele. U se ke ua lebala ho robala hantle bosiu, hape.

Mehlala ea mehopolo ea lijo bakeng sa ho theola boima ba 'mele ka potlako

Merero ena ea lijo ke li-carb tse tlase, tse behang li-carb ho 20-50 carbs ka letsatsi. Lijo ka 'ngoe li lokela ho ba le protheine, mafura a phetseng hantle, le meroho.

Haeba u khetha ho theola boima ba 'mele ha u ntse u ja li-carb tse rarahaneng, eketsa lithollo tse phetseng hantle tse kang:

• Quinoa
• oats kaofela
• koro e felletseng
• matlapi a korong
• rye
• harese

Maikutlo a lijo tsa hoseng

• lehe le halikiloeng le avocado e sehiloeng le lehlakoreng la monokotsoai
• Sipinake, li-mushroom, le feta quicheless criche
• green smoothie e nang le spinach, avocado, le lebese la linate le lehlakore la chisi ea kottage
• yoghurt e sa tsoekere ea Greek ka monokotsoai le lialmonde

Mehopolo ea lijo tsa mots'eare

• saalmon e tsubang ka avocado le lehlakore la asparagase
• letlapa le koahetsoeng ka likhoho tse halikiloeng, linaoa tse ntšo, pepere e khubelu le salsa
• Kale le sipinake salate e nang le tofu e halikiloeng, li-chickpe le guacamole
• Phuthela BLT ka lithupa tsa celery le botoro ea matokomane

Mehopolo ea lijo tsa mots'eare

• enchilada salate e nang le khoho, pelepele, limango, avocado le linoko
• Mobu oa Turkey o baka ka li-mushroom, eiee, pelepele le chisi
• salate ea antipasto e nang le linaoa tse tšoeu, asparagase, likomkomere, oli ea mohloaare le Parmesan
• Koliflower e halikiloeng ka tempeh, limela tsa Brussels le linate tsa phaene
• salemone e besitsoeng ka ginger, oli ea sesame le zucchini e halikiloeng

Mehopolo e bobebe

• kholifolaoa hummus le veggies
• tsela e phetseng hantle ea maiketsetso e kopane le linate le litholoana tse omisitsoeng
• li-chips tsa khale
• chisi ea kottage e nang le sinamone le limela tsa folaxe
• dierekisi tse halikiloeng tse bohale
• peo ea mokopu e halikiloeng
• mekotla ea tuna
• edamame e nang le mouoane
• fragole le brie

U tla theola boima ba 'mele kapele hakae?

U ka theola boima ba lik'hilograma tse 5 ho isa ho tse 10 ho isa ho tse 5 bekeng ea pele ea moralo oa ho ja ebe u theola boima ba 'mele khafetsa kamora moo. Beke ea pele hangata ke tahlehelo ea mafura a 'mele le boima ba metsi.

Haeba u sa tsoa ja lijo, ho theola boima ba 'mele ho ka etsahala kapele. Ha u tlameha ho theola boima ba 'mele, o tla bo theola kapele.

Ntle le haeba ngaka ea hau e fana ka maikutlo a mang, ho theola lik'hilograma tse 1-2 ka beke hangata ke chelete e bolokehileng. Haeba u leka ho theola boima ba 'mele ka potlako ho feta moo, bua le ngaka ea hau ka boemo bo bolokehileng ba phokotso ea likhalori.

Ntle le ho theola boima ba 'mele, lijo tse tlase tsa carb li ka ntlafatsa bophelo ba hau ka litsela tse' maloa, leha litlamorao tsa nako e telele li e-so tsejoe.

• maemo a tsoekere maling a tloaetse ho theoha haholo lijong tse tlase tsa carb (30)
• triglycerides e tloaetse ho theoha (31)
• Cholesterol ea LDL (e mpe) ea theoha ()
• khatello ea mali e ntlafala haholo ()

Mefuta e meng ea lijo e fokotsang lik'hilojule le ho eketsa lijo tse felletseng le eona e amahanngoa le matšoao a ntlafalitsoeng a ts'ebetsong le ho tsofala butle (34,,). Qetellong, o kanna oa fumana lijo tse nang le phepo e nepahetseng tse kenyeletsang lik'habohaedreite tse rarahaneng.

Boima ba 'mele bo ka lahleha ho carb e tlase kapa lijong tse tlase tsa khalori, empa lebelo le latela motho ka mong.

Ho theola boima ba 'mele ka kakaretso ho ka ntlafatsa matšoao a itseng a bophelo bo botle, joalo ka tsoekere maling le maemong a k'holeseterole.

Ntlha ea bohlokoa

Ka ho fokotsa li-carb kapa ho tlosa li-carb tse ntlafalitsoeng ka li-carb tse rarahaneng, o kanna oa ba le takatso ea tlala le tlala. Sena se tlosa mabaka a mantlha ao hangata ho leng thata ho boloka moralo oa tahlehelo ea boima ba 'mele.

Ka carb e tlase e tsitsitseng kapa moralo o tlase oa ho ja lik'halori, o ka ja lijo tse phetseng hantle ho fihlela o khotše mme o ntse o lahleheloa ke mafura a mangata.

Phokotso ea pele ea boima ba metsi e ka lebisa ho theoheng ha sekala matsatsing a 'maloa. Ho lahleheloa ke mafura ho nka nako e teletsana.

Bala sengoloa sena ka Sepanish.