Mokhoa o Pakiloeng ka Mahlale oa ho Qala ho Labalabela Lijo tse Phethahalang

Litaba

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Na ho ne ho ke ke ha e-ba monate haeba ho ne ho e-na le mokhoa o bonolo, leha ho le joalo o netefalitsoeng ke mahlale, oa ho fetola litakatso tsa hau ho tsoa lijong tse se nang phepo tse ntle ho ea lijong tse phetseng hantle, tse u loketseng? Ak’u nahane feela hore na ho ne ho tla ba bonolo hakaakang ho ja bophelo bo botle le ho ikutloa u le betere haeba u ne u ka lakatsa liprotheine tse se nang mafura, litholoana le meroho ho e-na le lichipisi tsa litapole, pizza le likuku. Ho lokile, o kanna oa ba lehlohonolo!

Mohlomong u hlokometse hore ha u ja lijo tse se nang phepo, u tla li lakatsa le ho feta. Haeba u e-na le rolo ea donut kapa sinamone bakeng sa lijo tsa hoseng, hoseng haholo hangata u lakatsa lijo tse ling tse monate. Ho bonahala eka ha re ja lijo tse nang le tsoekere kapa re tletse letsoai, re batla haholo. Hona joale saense e paka hore se fapaneng le sona se ka ’na sa e-ba ’nete.

Ho ja lijo tse phetseng hantle ka nako e behiloeng ho hlile ho bontšitsoe ho u lakatsa lijo tse phetseng hantle. Na ntho e bonahalang e le bonolo hakaalo e ka sebetsa? Ho ea ka phuputso e entsoeng setsing sa lipatlisiso sa batho ba tsofetseng Univesithing ea Tufts le Massachusetts General Hospital, Jean Mayer USDA, batho ba ileng ba latela lenaneo la ho ja hantle ba ile ba qala ho khetha lijo tse phetseng hantle. Litekanyetso tsa boko li entsoe ho bankakarolo ba boithuto pele ho qalo le hape kamora likhoeli tsa 6. Barupeluoa ba behiloeng lenaneong la ho ja ka bophelo bo botle ba bontšitse ts'ebetso e fokotsehileng setsing sa moputso sa boko ha ho bontšoa litšoantšo tsa lijo tse se nang phepo joaloka li-donuts le ts'ebetso e eketsehileng ha ho bontšoa lijo tse phetseng hantle joaloka khoho e halikiloeng. Barupeluoa ba seng molaong oa lijo tse phetseng hantle ba ile ba tsoela pele ho lakatsa lijo tse se nang phepo e le 'ngoe ntle le phetoho likheong tsa bona.

Susan Roberts, rasaense ea phahameng Setsing sa Phepo ea USDA se Tufts o itse, "Ha re qale bophelo bo ratang li-fries tsa Fora le ho hloea, mohlala, pasta e felletseng ea koro." O tsoela pele ho re, "Boemo bona bo etsahala ha nako e ntse e arabela ho ja-khafetsa-se kantle tikolohong ea lijo tse chefo." Thuto e re thusa ho utloisisa hantle hore na re ka fetola litakatso tsa rona joang. KA SEBELE re ka itlhophisa, le boko ba rona, ho natefeloa ke likhetho tse phetseng hantle.

Joale re ka etsa eng ho qala ho fetola litakatso tsa rona hore li be betere? Qala ka ho etsa liphetoho tse nyane tse phetseng hantle joalo ka ho eketsa litholoana le meroho lijong tsa hau. Ha u tsebe hantle hore na u qale hokae? Leka malebela ana a 5 a bonolo:

1. Fumana mekhoa ea boqapi ea ho kenyelletsa meroho e mengata lijong tsa hau ka ho li kenya ho li-omelets kapa li-frittatas, smoothies le sechu. Ka mohlala, eketsa khale kapa spinach ho risepe ea hau ea sopho eo u e ratang haholo kapa u kenye meroho e nang le makhasi ho smoothie leha e le efe e lefifi e kang blackberry kapa blueberry bakeng sa matlafatso e nang le limatlafatsi le ho feta.
2. Sebelisa litapole tse hloekileng, lihoete kapa squash ea butternut ka har'a sauce ea hau ea pasta e entsoeng hae.
3. Sebelisa mokopu o hloekileng kapa zucchini e halikiloeng ka har'a diresepe tsa hau tsa 'muffin kapa tsa pancake.
4. Eketsa avocado ho smoothie ea hau ea hoseng bakeng sa botsitso bo ruileng le bo boreleli.
5. Kenya li-zucchini tse halikiloeng, li-mushroom kapa li-eggplant ho li-meatball tsa Turkey kapa veggie

Qala ka lintho tsena tse nyane tse fetohileng 'me ke mang ea tsebang, haufinyane o kanna oa lakatsa salate e kholo e tletseng meroho ho feta li-fries tsa French tsa nako ea lijo tsa motšehare!

U batla litlolo tse phetseng hantle tse nang le lijo tse ngata tse felletseng ho u thusa ho theola boima ba 'mele? Makasine ea Shape Junk Food Funk: The 3, 5, and 7-day Junk Food Detox bakeng sa Tahlehelo ea Boima ba 'mele le Bophelo bo Botle e u fa lisebelisoa tseo u li hlokang ho felisa litakatso tsa hau tsa lijo tse se nang phepo le ho laola tsela eo u jang ka eona, ruri. Leka lipepe tse 30 tse hloekileng le tse phetseng hantle tse ka u thusang ho shebahala le ho ikutloa u le betere ho feta neng kapa neng. Reka kopi ea hau kajeno!

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