Tlhahlobo ea Lijo tsa Litapole: Na E ea Sebetsa Bakeng sa Ho Theola Boima ba 'Mele?

Litaba

• Lijo tsa Litapole ke Life?
• Melao ea Lijo tsa Litapole
• Na e ka U Thusa ho Theola Boima ba 'mele?
• Melemo e meng
• Monyetla o ka tlase oa ho oa
• E Thibela Haholo
• Ha e na liprotheine, mafura le limatlafatsi tse ling tsa bohlokoa
• U kanna oa Lahleheloa ke Mosifa
• Mohlomong u ka khutlisa boima ba 'mele
• Lijo Tseo U ka Li Jang
• Lijo Tseo re Lokelang ho li Qoba
• Sample Menu
• Letsatsi la 1
• Letsatsi la 2
• Letsatsi la 3
• Ntlha ea Bohlokoa
• Mokhoa oa ho ebola litapole

Lintlha tsa lijo tsa Healthline: 1.08 ho tse 5

Lijo tsa litapole - kapa litapole - ke lijo tsa nakoana tse ts'episang ho theola boima ba 'mele ka potlako.

Le ha ho na le liphapano tse ngata, mofuta oa mantlha o re o u thusa ho theola boima ba lik'hilograma tse 0,45 ka letsatsi ka ho se je letho ntle le litapole tse bonolo.

Hoa tsebahala hore litapole ke mohloli o moholo oa limatlafatsi, empa u ka ipotsa hore na ho li ja ho ka u thusa ho theola boima ba 'mele.

Sengoliloeng sena se hlahloba melemo le mathata a phepo ea litapole le hore na e ka u thusa ho theola boima ba 'mele.

likarete tsa tlhahlobo ea tlhahlobo ea lijo

• Lintlha tse akaretsang: 1.08
• Ho theola boima ba 'mele: 1.0
• Ho ja hantle: 0.0
• Botsitso: 2.0
• Bophelo bo botle ba 'mele: 0.0
• Boleng ba phepo e nepahetseng: 2.5
• Bopaki bo thehiloe: 1.0

LINTLHA TSA SEBELE: Lijo tsa litapole li nka matsatsi a mararo ho isa ho a mahlano mme li u lumella ho ja litapole tse bonolo. E kanna ea u thusa ho theola boima ba 'mele empa e na le lithibelo tse fetelletseng, e haelloa ke limatlafatsi,' me e ka lebisa mekhoeng e fosahetseng ea ho ja.

Lijo tsa Litapole ke Life?

Lijo tse ratoang tsa litapole li re li u thusa ho theola boima ba lik'hilograma tse 0,45 ka letsatsi ka ho se je letho haese matsatsi a mararo ho isa ho a mahlano.

Mohopolo ona o qalile ka 1849 empa o ile oa tumisoa hape ke Tim Steele, ea phatlalalitseng "Hack ea Litapole: Boima ba 'mele bo nolofalitsoe" ka 2016.

Bukeng ea hae, Steele o fana ka maikutlo a hore litapole ke "pilisi ea phepo e ntle ka ho fetisisa e kileng ea qaptjoa." O re li matlafatsa sesole sa hau sa 'mele, li ntlafatsa bophelo bo botle ba' mele le ho u fa limatlafatsi tse ngata ho u matlafatsa ha u ntse u theola boima ba 'mele.

Ba bang ba fetisitse phepo eo ka mokhoa o fetelletseng - ho matlafatsa botumo ba eona.

Mohlala o mong ke Penn Jillette, senohe se ileng sa phatlalatsa “Presto !: How I Made Over 100 Pounds Disappear.” Lijo tsa Jillette li ne li se na letho haese litapole tse bonolo libekeng tse 2 tse qalang, nakong eo a ileng a theola liponto tse 18.

Le ha ba bangata ba bolela hore lijo tse ba thusitseng ho theola boima ba 'mele, ha ho lithuto tsa mahlale tse tšehetsang lipolelo tsena.

Kakaretso

Lijo tsa litapole ke feshene e tšepisang ho theola boima ba 'mele ka potlako ka ho se je letho ntle le litapole matsatsi a mararo ho isa ho a mahlano. Litaba tsena ha li so netefatsoe ka mahlale.

Melao ea Lijo tsa Litapole

Lijo tsa litapole li tla le thuto e nyane haholo. Le ha ho na le mefuta e fapaneng, Tim Steele o hlahisa melao e supileng ea mantlha bukeng ea hae:

• Molao oa 1. Ja litapole tse bonolo, tse phehiloeng ka matsatsi a mararo ho isa ho a mahlano.
• Molao oa 2. E le molao o akaretsang, ja litapole tse 2-5 (0.9-2.3 kg) tsa litapole letsatsi ka leng.
• Molao oa 3. U se ke ua ja lijo tse ling, ho kenyelletsa li-condiments le li-toppings, tse kang ketchup, botoro, tranelate e bolila le chisi.
• Molao oa 4. Letsoai le lokile haeba u tlameha, empa leka ho le qoba.
• Molao oa 5. Ha u nyoriloe, noa metsi feela, tee e sa tsoakoang, kapa kofi e ntšo.
• Molao oa 6. Boikoetliso bo boima ha bo khothalletsoe. Sebakeng seo, khomarela boikoetliso bo bobebe le ho tsamaea.
• Molao oa 7. Nka meriana ea hau e tloaelehileng joalo ka ha u laetsoe ke ngaka ea hau, empa u se ke oa sebelisa lisebelisoa tse ling tse sa ngolisoang tsa phepo.

Mofuteng oa lijo oa Steele, ke litapole tse tšoeu feela tse lumelloang. Likhetho tse ling li kenyelletsa White Russet, Yukon Gold le litapole tse khubelu.

Mefuta e meng ea lijo e bonolo haholo.

Mohlala, litapole lia lumelloa ho Spud Fit Challenge - phapang e tsebahalang ea lijo tse entsoeng ke Andrew Taylor. Mofuteng ona, litlama tse fokolang, linoko le li-condiments tse se nang mafura le tsona lia lumelloa.

Hopola hore mokhoa oa ho pheha oa bohlokoa. Lihlahisoa tsa litapole tse halikiloeng kapa tse fetotsoeng haholo, joalo ka li-fries tsa Fora kapa likhase tsa litapole ha li teng lenaneng.

Kakaretso

Ho na le melao e supileng ea mantlha ea lijo tsa litapole ho latela Tim Steele, empa molao o ka sehloohong ke ho se je letho ntle le litapole tse bonolo matsatsi a mararo ho isa ho a mahlano.

Na e ka U Thusa ho Theola Boima ba 'mele?

Boithuto bo mabapi le lijo tsa litapole ka kotloloho ha bo fumanehe, empa bo ka u thusa ho theola boima ba 'mele hobane feela bo na le lik'hilojule tse tlase.

Lipatlisiso li bontša hore lijo tse thibelang lik'hilojule li ka lebisa ho theola boima ba 'mele - ha feela u ka li latela (,).

Le ha litapole tse 2-5 (0.9-2.3 kgs) tsa litapole letsatsi ka leng li bonahala li le ngata, e lekana le likhalori tse 530-1,300 feela - tse tlase haholo ho seo motho e moholo a se jang letsatsi le letsatsi ().

Ho khahlisang, litapole li na le proteinasease inhibitor 2 e kopaneng e ka thusang ho fokotsa tlala ka ho fokotsa tšilo ea lijo.

Phuputso e 'ngoe e fumane hore litoeba tse tšoaroang ka motsoako ona oa litapole li ja lijo tse fokolang haholo mme li theola boima ba' mele ha li bapisoa le litoeba tse sa alafshoang. Leha ho le joalo, litlamorao ha li e-so ithutoe ho batho (,).

Le ha lijo tsa litapole li ka sebetsa hantle bakeng sa tahlehelo ea boima ba 'mele ea nakoana, ha se tharollo ea nako e telele. Litapole li na le phepo, empa ha li na limatlafatsi tsohle tseo u li hlokang bakeng sa bophelo bo botle.

Ho feta moo, lijo tse nang le lik'halori tse tlase haholo li bontšitsoe ho fokotsa metabolism le ho fokotsa mesifa. Hape, o kanna oa boela oa eketsa boima ha o khutlela lijong tsa hau tse tloaelehileng (,,).

Kakaretso

Lijo tsa litapole li kanna tsa baka tahlehelo ea boima ba nakoana, kaha e na le likhalori tse tlase haholo. Litapole le tsona li na le motsoako o ka fokotsang tlala, leha lipatlisiso li lekantsoe.

Melemo e meng

Le ha ho na le mabaka a mangata a ho nyatsa lijo tsa litapole, e na le melemo e meng:

• Litapole li na le phepo e ntle haholo. Litapole ke mohloli o motle oa livithamini le liminerale tse ngata tsa bohlokoa, joalo ka vithamine C, potasiamo, folate le iron ().
• Ha e thata. Le ha e le lithibelo, lijo tsa litapole li bonolo ho utloisisoa. Ja litapole tse bonolo feela matsatsi a mararo ho isa ho a mahlano.
• Ke theko e tlaase. Litapole ke e 'ngoe ea lijo tse theko e tlaase tse fumanehang, e leng ho etsang hore lijo tsena li be theko e tlase.
• E na le fiber e ngata. Liphuputso li bonts'a hore lijo tse nang le fiber e ngata li khothalletsa bophelo bo botle ba 'mele ebile li ka bapala karolo ea bohlokoa ho thibela botenya, lefu la pelo le mofuta oa 2 oa lefu la tsoekere (,,,).

Leha e na le melemo ena, litapole ha li fane ka limatlafatsi tsohle tseo u li hlokang - ha ho lijo tse le 'ngoe tse ka li fang. Mohlala, litapole ha li na vithamine B12, calcium le zinc - tseo kaofela li leng bohlokoa bophelong bo botle ().

Ho latela lijo tse nang le phepo e nepahetseng tse kenyelletsang litholoana le meroho tse fapaneng, lijo-thollo tse felletseng, mafura a phetseng hantle le liprotheine tse mafura li betere molemong oa bophelo ba hau ebile li khothaletsa tahlehelo ea boima ba 'mele.

Kakaretso

Lijo tsa litapole li na le melemo e ka bang teng kaha li na le limatlafatsi tse ngata, ho kenyeletsoa le fiber. Ho boetse ho bonolo ho utloisisa le batlang e le ka theko e tlaase.

Monyetla o ka tlase oa ho oa

Ho na le liphokotso tsa bohlokoa tsa ho itšetleha ka litapole e le mohloli oa hau oa lijo.

E Thibela Haholo

Lijo tsa litapole e kanna ea ba e 'ngoe ea lijo tse thibelang haholo ka ntle moo.

Sena se etsa hore ho be thata haholo ho e latela. Ho feta moo, mofuta ona oa ho ja ka thata-thata o ka etsa hore o be le kamano e seng ntle le lijo.

Ebile, ho itima lijo tse nang le lithibelo ke mofuta oa ho ja o sa sebetseng o lebisang mekhoeng e meng e seng kotsi, joalo ka ho itlopa joala (,,).

Ho feta moo, boits'oaro bo bong bo u thibelang lijong tsena - ho kenyelletsa ho tlola lijo le ho itima lijo. Sena ha se hlokahale haholo, kaha lijo li se li na le lik'hilojule tse tlase haholo.

Ka ho makatsang, sengoli sa "Potato Hack: Weight Loss Simplified" o bile a fana ka maikutlo a hore dieters e lokela "ho ithuta ho amohela tlala mme e inehele ha o tlameha."

Ha e na liprotheine, mafura le limatlafatsi tse ling tsa bohlokoa

Litapole ntle le pelaelo e ka ba karolo e nang le phepo ea phepo e nepahetseng ka kakaretso. Leha ho le joalo, ha li khone ho fihlela litlhoko tsohle tsa limatlafatsi.

Ha ba na limatlafatsi tse peli tse kholo - protheine le mafura. Litapole tse le 'ngoe tse boholo bo mahareng li fana feela ka ligrama tse 4 tsa protheine mme ha ho na mafura ().

Le ha litapole li na le livithamini le liminerale tse itseng - tse kang potasiamo, vithamine C, le tšepe - li tlase ho tse ling tse 'maloa, ho kenyeletsoa calcium, vithamine A, le livithamini tse itseng tsa B ().

Kaha lijo tsa litapole li reretsoe feela hore li lateloe matsatsi a mararo ho isa ho a mahlano, ho ka etsahala hore o se ke oa ba le khaello ea limatlafatsi.

Leha ho le joalo, o ka ipeha kotsing ea ho haelloa ke limatlafatsi tse 'maloa haeba u khetha ho latela nako e telele kapa hangata ().

U kanna oa Lahleheloa ke Mosifa

Lijo tse tloaelehileng tse kang lijo tsa litapole lia ratoa hobane li tšepisa ho theola boima ba 'mele ka potlako. Leha ho le joalo, tahlehelo ea mesifa hangata e tsamaea le tahlehelo ea mafura ha o ntse o ja - haholoholo ha likhalori li fokotsehile haholo.

Mohlala, phuputso e 'ngoe e fumane hore 18% ea boima ba' mele bo lahliloeng ke bankakarolo lijong tse tlase haholo tse nang le likhalori tse 500 ka letsatsi e ne e le boima ba 'mele o omeletseng ().

Ha ho bapisoa, ba jang lijo tse nang le likhalori tse tlase tse nang le likhalori tse 1,250 ka letsatsi ba lahlehetsoe feela ke 8% ea boima ba 'mele ho tloha ho boima ba' mele ().

Boithuto bo bonts'a hore ho ja protheine e eketsehileng ho ka thusa ho fokotsa tahlehelo ea mesifa nakong ea thibelo ea likhalori, empa lijo tsa litapole ha li na mohloli oa boleng bo holimo ba protheine (,).

Mohlomong u ka khutlisa boima ba 'mele

Ha o latela lijo tse tlase haholo-joalo ka phepo ea litapole - 'mele oa hau o ka ikamahanya le maemo ka ho fokotsa metabolism ea ona le ho chesa likhalori tse fokolang ().

Boithuto bo bontša hore phokotso ena e kanna ea tsoela pele ka lilemo tse ngata - leha e le nako e telele kamora ho felisa phepo e thibetsoeng khalori ().

Sena se bitsoa "adaptive thermogenesis" mme se ka etsa hore ho boloka boima ba 'mele ho be thata haholo nako e telele. Ebile, ke lona lebaka le leholo leo bafuputsi ba hakanyang hore ho feta 80% ea li-dieters tse khutlelang boima ba tsona ba pele ho feta nako ().

Kakaretso

Kaha e na le lithibelo tse fetelletseng, phepo ea litapole e ka lebisa likamanong tse seng ntle le lijo, tahlehelo ea mesifa, khaello ea limatlafatsi, le boima ba 'mele bo khutlang ka nako.

Lijo Tseo U ka Li Jang

Le ha litapole e le tsona feela lijo tse lumelloang lijong tsa litapole, li ka lokisoa ka litsela tse fapaneng, ho kenyeletsoa:

• litapole tse besitsoeng
• litapole tse phehiloeng
• litapole tse nang le mouoane
• litapole tse tala
• Ho apehoa ka ontong, li sootho tse se nang oli
• Lihoebe tse entsoeng ka ontong tse se nang oli
• Bohobe bo halikiloeng ka ontong, bo se nang oli ba Mafora

Letsoai ke lona feela linoko tse lumelloang phetolelong ea mantlha ea lijo. Leha ho le joalo, mefuta e meng e lumella linoko le litlolo tse se nang mafura.

Ntle le moo, li-dieters tse ling li sebelisa moro oa kana kapa oa meroho ho etsa litapole tse khotliloeng kapa ho tšela litapole hantle.

Bakeng sa lino tse tahiloeng, u eletsoa hore u khomarele metsi, tee e sa ratoang, le kofi e ntšo

Kakaretso

Litapole tse tšoeu tse bosootho li lumelloa lijong tsa litapole mme li ka lokisoa ka litsela tse fapaneng. Khomarela metsi, tee e sa ratoang, le kofi e ntšo ha u nyoriloe.

Lijo Tseo re Lokelang ho li Qoba

Lethathamo la lijo tseo u lokelang ho li qoba lijong tsa litapole ha li fele, hobane e thibela eng kapa eng ntle le litapole.

Mefuta e meng ea litapole le eona e lokela ho qojoa - haholo-holo eng kapa eng e halikiloeng ka oli kapa e sebetsoang haholo. Mehlala ea lijo tsa litapole le lihlahisoa tseo u lokelang ho li qoba:

• litapole
• yam
• lichipisi
• tats tse nyenyane
• hash browns
• Litapole tsa litapole

Ntle le haeba o nka karolo ho Spud Fit Challenge kapa mofuta o mong o bobebe oa lijo, ho lumelloa feela litapole tse tšoeu.

Sena se bolela hore ha ho na litapole, li-yam, lioli tsa ho pheha, li-toppings, li-condiments kapa linoko. Letsoai ke mokhelo empa le lokela ho sebelisoa hanyane.

Kakaretso

Lijo tsohle ntle le litapole li lokela ho qojoa lijong tsa litapole, ntle le letsoai le lokelang ho sebelisoa ka tekano.

Sample Menu

Mona ke moralo oa matsatsi a mararo oa lijo o latelang melao ea phepo ea litapole.

Letsatsi la 1

Morero ona oa lijo tsa letsatsi la 1 o na le litapole tse 9 tse boholo bo mahareng (liponto tsa 3 kapa 1.4 kg) mme e fana ka likhalori tse ka bang 780 ().

• Lijo tsa hoseng: Litapole tse 2 tse phehiloeng tse nang le kopi ea kofi e ntšo
• Seneke: Litapole tse 1 tse phehiloeng, li sebelisitsoe li bata
• Lijo tsa mots'eare: Litapole tse 2 tse phehiloeng, li sebelisitsoe mashed
• Seneke: Litapole tse 1 tse tala, tse lesotsoe
• Lijo tsa mantsiboea: Ho halikiloe ka ontong, ho se na oli ka French ka letsoai

Letsatsi la 2

Morero ona oa lijo tsa letsatsi la 2 o sebelisa litapole tse 12 tse boholo bo mahareng (liponto tse 4 kapa 1.8 kgs) mme e fana ka likhalori tse ka bang 1,050 ().

• Lijo tsa hoseng: baked hash browns ka kopi ea kofi e ntšo
• Seneke: Litapole tse 2 tse phehiloeng, li sebelisitsoe li bata
• Lijo tsa mots'eare: Litapole tse 2 tse chesang tse nang le letsoai
• Seneke: Litapole tse 2 tse phehiloeng, li sebelisitsoe li bata
• Lijo tsa mantsiboea: Litapole tse 2 tse hlakileng, tse besitsoeng

Letsatsi la 3

Morero ona oa lijo tsa letsatsi la 3 o sebelisa litapole tse 15 tse boholo bo mahareng (5 pounds kapa 2.3 kgs) mme e fana ka li-calories tse 1,300.

• Lijo tsa hoseng: lihobe tse halikiloeng lapeng tse nang le kopi ea tee e tala
• Seneke: Litapole tse 3 tse phehiloeng, li sebelisitsoe li bata
• Lijo tsa mots'eare: Litapole tse 3 tse halikiloeng
• Seneke: Litapole tse 3 tse phehiloeng, li sebelisitsoe li bata
• Lijo tsa mantsiboea: Litapole tse 3 tse nang le mouoane tse nang le letsoai

Kakaretso

Morero ona oa lijo o sebelisa litapole tse mahareng tse 9-15 ka letsatsi. Tsena li ka belisoa, tsa phehoa, tsa apeha kapa tsa jeoa li le tala 'me tsa fana ka likhalori tse 780-1,300 ka letsatsi.

Ntlha ea Bohlokoa

Lijong tsa litapole, u ja feela litapole tse bonolo matsatsi a mararo ho isa ho a mahlano. Ho boleloa hore e thusa ho theola boima ba 'mele, ho khutlisa bophelo bo botle ba mala, le ho matlafatsa boits'ireletso ba mmele.

Le ha e ka u thusa ho theola boima ba 'mele, ha e e-so ithutoe, e na le lithibelo tse fetelletseng, ha e na limatlafatsi tse itseng,' me e ka lebisa mekhoeng e fosahetseng ea ho ja.

Lijo tsa litapole ha se khetho e ntle bakeng sa tahlehelo ea boima ba 'mele, bo tsitsitseng.

Mokhoa oa ho ebola litapole