Na Lijo Tse Mpe-Likhalori Li Teng? Lintlha vs Fiction

Litaba

• Lijo tse fosahetseng-khalori ke eng?
• Lijo tse Tloaelehileng
• Ha ho na Lijo Tse Nepahetseng-Lik'halori
• Likhalori Tse Sebelisitsoeng Ho Hlafuna Lijo
• Likhalori Tse Sebelisitsoeng ho Thuisa Lijo
• Ho Thoe'ng ka Lintho Tse Ntle Tsa Lik'halori?
• Ho na le Lijo tse ngata tse nang le limatlafatsi le tse nang le lik'halori tse tlase
• Ikemiselitse ho ja lijo tse nang le limatlafatsi tse ngata
• Ntlha ea Bohlokoa

Batho ba bangata ba tseba ho nahana ka khalori ea bona ha ba leka ho theola kapa ho nona.

Li-calories ke tekanyo ea matla a bolokiloeng lijong kapa liseleng tsa 'mele oa hau.

Litlhahiso tse tloaelehileng bakeng sa tahlehelo ea boima ba 'mele li shebana le ho ja likhalori tse fokolang kapa ho sebelisa likhalori tse bolokiloeng ka ho ikoetlisa.

Lijo tse ling li se li tsebahala lijong tsa ho theola boima ba 'mele hobane ho thoe ke "negative-calorie," ho bolelang hore o lahleheloa ke likhalori ka ho li ja.

Sengoliloeng sena se u joetsa seo u hlokang ho se tseba ka lijo tse nang le li-calorie tse mpe, ho kenyeletsoa hore na li ka u thusa ho theola boima ba 'mele.

Lijo tse fosahetseng-khalori ke eng?

Lijo li fa 'mele oa hau limatlafatsi tse fapaneng, ho kenyeletsoa le likarolo tse tharo tsa mantlha tse ntšang matla ka mokhoa oa lik'halori: carbs, mafura le liprotheine.

'Mele oa hau o tlameha ho sebelisa matla molemong oa ho sila le ho sebetsana le lijo tseo o li jang. Palo ea matla a hlokahalang e fapana ho latela lijo (1).

Poleloana e reng negative-calorie lijo hangata e bua ka lijo tseo ho nahanoang hore li nka likhalori tse ngata ho li ja, ho li sila le ho li etsa ho feta kamoo e nang le tsona ka tlhaho le ho li fa 'mele oa hau.

Haeba lijo tsena li le teng, ho ka etsahala hore u theole boima ba 'mele ka ho li ja, kaha u ne u ka sebelisa likhalori tse ngata ho li ja le ho li sila ho feta kamoo u li fumanang ho tsoa likhalori tsa tsona.

Lijo tse Tloaelehileng

Lijo tse khothalletsoang e le likhalori tse mpe hangata ke litholoana le meroho e nang le metsi a mangata.

Mehlala e meng e ikhethang e kenyelletsa:

• Seleri: Lik'hilojule tse 14 ka senoelo (100 dikgerama), 95% ea metsi ()
• Lihoete: Lik'hilojule tse 52 ka senoelo (ligrama tse 130), metsi a 88% ()
• Lethisi: Lik'hilojule tse 5 ka senoelo (ligrama tse 35), metsi a 95% ()
• Broccoli: Lik'hilojule tse 31 ka kopi (ligrama tse 90), metsi a 89% ()
• Morara: Lik'hilojule tse 69 ka senoelo (ligrama tse 230), metsi a 92% ()
• Litamati Lik'hilojule tse 32 ka kopi (ligrama tse 180), metsi a 94% ()
• Likomkomere: Lik'hilojule tse 8 ka senoelo (ligrama tse 50), 95% ea metsi ()
• Lehapu: Lik'hilojule tse 46 ka senoelo (ligrama tse 150), metsi a 91% ()
• Liapole: Lik'hilojule tse 53 ka kopi (ligrama tse 110), metsi a 86% ()

Litholoana le meroho e meng e ts'oanang, joalo ka Lemons, cabbages, monokotsoai kapa zucchini, le tsona li kenyelelitsoe lenaneng lena.

Kaha e 'ngoe le e' ngoe ea lijo tsena e na le likhalori, potso ke hore na 'mele oa hau o sebelisa likhalori tse ngata ho sebetsana le lijo tsena ho feta lijo tse nang le tsona.

Lijo tse fosahetseng tsa khalori ho thoe li hloka matla a mangata ho cheka le ho sebetsa ho feta kamoo li fang 'mele oa hau kateng. Litholoana le meroho e nang le metsi a mangata le likhalori tse fokolang hangata li rekisoa e le likhalori tse mpe.

Ha ho na Lijo Tse Nepahetseng-Lik'halori

Le hoja e le 'nete hore boholo ba lijo tsena li na le phepo, ho ke ke ha etsahala hore tse ling tsa tsona li be le li-calorie tse mpe.

E 'ngoe le e' ngoe ea tsona e na le likhalori, 'me ha ho na bopaki bo tšehetsang mohopolo oa hore li hloka matla a mangata ho li ja, ho li sila le ho li etsa ho feta kamoo li fanang ka tsona.

Likhalori Tse Sebelisitsoeng Ho Hlafuna Lijo

Batho ba bang baa ipotsa hore na matla a sebelisitsoeng nakong ea ho hlafuna a ka thusa ho kenya letsoho hore lijo li be le khalori e fosahetseng.

Phuputso e fokolang e bontšitse hore ho hlafuna chepisi ho eketsa matla ao 'mele oa hao o a sebelisang ka lik'hilojule tse ka bang 11 ka hora (11).

Ka hona, matla ao u a sebelisang nakong ea metsotso e 'maloa ea ho hlafuna celery kapa lijo tse ling mohlomong e nyane haholo ebile ha e bohlokoa.

Likhalori Tse Sebelisitsoeng ho Thuisa Lijo

Le ha e le 'nete hore' mele oa hau o sebelisa likhalori ho sebetsana le lijo, palo ea likhalori tse sebelisitsoeng e ka tlase ho likhalori tse fanoang ke ().

Ebile, boholo ba matla ao 'mele oa hau o a sebelisang ho sebetsana le lijo hangata ho hlalosoa e le liperesente tsa likhalori tseo u li jang' me ho hakanngoa ka thoko bakeng sa carbs, mafura le liprotheine.

Mohlala, matla a sebelisitsoeng ho sebetsana le lijo a ka ba 5-10% ea likhalori tseo lijo li nang le tsona bakeng sa carbs, 0-5% bakeng sa mafura le 20-30% bakeng sa protheine (1).

Lijo tse ngata tseo ho thoeng li na le likhalori tse mpe li entsoe haholo ka metsi le li-carbs, tse nang le mafura kapa protheine e nyane haholo.

Ha ho na monyetla oa hore matla a sebelisitsoeng ho cheka lijo tsena a phahame haholo ho feta lijo tse ling tse thehiloeng ho carb, leha sena se so ka se ithutoa ka kotloloho.

Ho Thoe'ng ka Lintho Tse Ntle Tsa Lik'halori?

Ho ts'oana le lijo tse nang le li-calorie tse fosahetseng, lintho tsa zero-khalori - joalo ka metsi a batang - hangata li khothalletsoa e le metabolism e ntseng e eketseha.

Liphuputso tse ling li tšehetsa keketseho e nyane ea metabolism ka nako e khuts'oane kamora ho noa metsi a batang.

Leha ho le joalo, boholo ba keketseho bo nyane, ho tloha ho likhalori tse ka bang 3-24 nakong ea hora e le 'ngoe (13,,).

Joalo ka ho hlafuna, ho noa metsi a batang ho fana ka likhalori tse ling. Leha ho le joalo, litlamorao tse joalo tse nyane li ke ke tsa eketsa haholo lik'halori tse chesoang ke 'mele oa hau.

Le ha likhalori tse ling li sebelisoa ho hlafuna, ho sila le ho sebetsana le lijo, mohlomong ke karolo ea likhalori tseo lijo li fanang ka tsona - esita le bakeng sa lijo tse se nang likhalori tse mpe. Ho noa metsi a batang ho ka lebisa ho keketseho e nyane, ea nako e khuts'oane ts'ebelisong ea matla.

Ho na le Lijo tse ngata tse nang le limatlafatsi le tse nang le lik'halori tse tlase

Leha lijo tse nang le li-calorie tse mpe mohlomong li le sieo, lijo tse ngata tse atisang ho khothalletsoa e le li-calorie tse mpe li ntse li na le phepo e ntle.

Ho feta moo, ka lebaka la khalori ea tsona e tlase le metsi a mangata, hangata o ka ja boholo ba lijo tsena ntle le ho ja likhalori tse ngata.

Ntle le lijo tse thathamisitsoeng pejana ho sengoloana sena, ho na le litholoana le meroho e meng e seng mekae e nang le limatlafatsi tse ngata empa e se na lik'halori tse ngata.

• Khale: E na le likhalori tse 7 feela ka kopi (ligrama tse 20), empa e tletse livithamini A, K le C, hammoho le liminerale tse 'maloa (, 17).
• Blueberries: E na le lik'halori tse 84 ka senoelo (ligrama tse 150) mme ke mohloli o motle oa livithamini C le K, hammoho le liminerale tsa manganese (18).
• Litapole: E na le likhalori tse 58 ka kopi (ligrama tse 75) mme ke mehloli e metle ea potasiamo le livithamini B6 le C (, 20).
• Lihlahla tse tala: E na le likhalori tse 64 ka kopi (ligrama tse 125) mme ke mehloli e metle ea vithamine C le mankanese (21).
• Sepinichi: Joalo ka khale, e na le likhalori tse 7 feela ka kopi (ligrama tse 30) hammoho le livithamini K le A, hammoho le livithamini le liminerale tse ling tse 'maloa ().

Mabapi le mehloli ea liprotheine, mona ke likhetho tse 'maloa tse tlase tsa khalori, tse nang le limatlafatsi tse ngata:

• Salemone: E na le likhalori tse 121 le ligrama tse 17 tsa protheine ka 3 ounce (85-gram) e sebeletsang 'me e tletse omega-3 fatty acids le livithamini ().
• Lifuba tsa kana: E na le likhalori tse 110 le ligrama tse 22 tsa protheine ka 3 ounce (85-gram) e sebeletsang ().
• Yogurt ea Plain ea Greece: Mefuta e sa tšoaneng e se nang mafura e na le lik'halori tse 100 le ligrama tse 16 tsa protheine ka 6-ounce (170-gram) e sebeletsang ().
• Mahe kaofela: E na le likhalori tse 78 le ligrama tse 6 tsa protheine ka lehe, hammoho le livithamini, liminerale le mafura a mangata ().
• Mofuthu oa nama ea kolobe: E na le likhalori tse 91 le ligrama tse 15 tsa protheine ka 3 ounce (85-gram) e sebeletsang, hammoho le livithamini tsa B le liminerale ().

Mafura a phetseng hantle a ka fumanoa mefuteng e mengata ea liprotheine e kaholimo, hammoho le lijo le lioli tse ling tse ngata.

Kaha mafura a na le likhalori tse ngata ka grama ho feta protheine le carbs, mehloli e mengata ea mafura a phetseng hantle ha e na li-calories tse tlase joalo ka li-carb- le li-protein tse tsoang kaholimo. Leha ho le joalo, mafura ke karolo ea bohlokoa ea phepo e nepahetseng (28).

Le hoja e se li-calorie tse mpe, litholoana le meroho e mengata li na le lik’hilojule tse fokolang ebile li na le limatlafatsi tse ngata. Hape ho na le mehloli e fapaneng ea liprotheine tse tlase tse nang le limatlafatsi tse ling.

Ikemiselitse ho ja lijo tse nang le limatlafatsi tse ngata

Lijo tse kenyelletsang mefuta e fapaneng ea lijo tse nang le limatlafatsi tse ngata li molemo bakeng sa ho theola boima ba 'mele le bophelo bo botle ka kakaretso (, 30).

Ho na le menyetla e 'maloa lijong tse felletseng ho feta lijo tse ntlafalitsoeng.

Lijo tse felletseng hangata li na le livithamini, liminerale le metsoako e meng e metle ho feta lijo tse tsoakiloeng ().

Lijo tsena qetellong li ka u thusa ho phela bophelo bo bolelele, bo phetseng hantle (31,).

Ntle le moo, 'mele oa hau o kanna oa sebelisa likhalori tse ngata ho sila lijo tse felletseng ho feta lijo tse ntlafalitsoeng.

Phuputso e 'ngoe e fumane hore li-calories tsa 20% lijong tsa lijo tse felletseng li sebelisitsoe ho sila le ho sebetsana le lijo tseo, ha li bapisoa le 10% feela bakeng sa lijo tse entsoeng ().

Habohlokoa, ho tsepamisa mohopolo lethathamong la lijo tse belaelloang ka khalori ho ka etsa hore u hloloheloe lijo tse ling tse u fang limatlafatsi tsa bohlokoa.

Mohlala, lijo tse lenaneng la likhalori tse mpe hangata ha li na protheine kapa mafura, tseo ka bobeli li leng bohlokoa molemong oa bophelo ba hau.

Ho feta moo, lijo tse khethehileng tse thathamisitsoeng sehloohong sena li emela feela selae sa lijo tse hlabosang, tse nang le khalori e tlase tseo u ka li thabelang e le karolo ea phepo e nepahetseng.

Sebakeng sa ho tsepamisa mohopolo lethathamong le khethiloeng la lijo tse nahanoang hore li na le li-calorie tse mpe, ho molemo ho totobatsa ho ja lijo tse fapaneng tse nang le phepo tse ka u fang bophelo bo botle ka kakaretso, ho kenyeletsoa le lijo tse khothalletsang boima ba 'mele bo phetseng hantle.

Ntlha ea Bohlokoa

Lijo tse mpe tsa khalori ho boleloa hore li nka likhalori tse ngata ho li ja, ho li sila le ho li etsa ho feta kamoo li fanang ka 'mele oa hau.

Hangata ke meroho le litholoana tse nang le khalori e tlase tse nang le metsi a mangata.

Leha ho le joalo, ha ho bonahale eka e 'ngoe ea lijo tsena e hlile e na le khalori e mpe, leha e ka ba karolo ea phepo e nepahetseng, phepo e nepahetseng.

Sebakeng sa ho tsepamisa mohopolo lijong tse itseng tseo ho thoeng li qhekella 'mele oa hau ho chesa likhalori tse ngata ho feta kamoo o li jang, ikemisetse ho thabela lijo tse fapaneng tse matlafatsang.