Lijo tsa Sirtfood: Tataiso e qaqileng ea ba qalang

Litaba

• Lijo tsa Sirtfood ke eng?
• Na e ea sebetsa?
• Mokhoa oa ho latela lijo tsa Sirtfood
• Sirtfood lero la tala
• Karolo ea pele
• Karolo ea bobeli
• Kamora ho ja
• Na Sirtfoods ke li-superfood tse ncha?
• Na e phetse hantle ebile e ea tšoarella?
• Polokeho le litla-morao
• Ntlha ea bohlokoa

Lijo tse ncha tse tloaelehileng li bonahala li hlaha khafetsa, 'me Sirtfood Diet ke e' ngoe ea tsa morao-rao.

E fetohile e ratoang ke batho ba tummeng Europe mme e tumme ka ho lumella veine e khubelu le chokolete.

Baetsi ba eona ba tsitlella hore ha se feshene, empa ho e-na le hoo ba tseka hore "sirtfoods" ke lekunutu la ho notlolla tahlehelo ea mafura le ho thibela mafu.

Leha ho le joalo, litsebi tsa bophelo bo botle li lemosa hore mofuta ona oa lijo o kanna oa se phele ka mokhoa o fetelletseng mme ebile e ka ba mohopolo o mobe.

Sengoloa sena se fana ka tlhahlobo e thehiloeng bopaking ba Lijo tsa Sirtfood le melemo ea eona ea bophelo bo botle.

Lijo tsa Sirtfood ke eng?

Litsebi tse peli tse tummeng tsa phepo ea lijo tse sebeletsang setsi sa boikoetliso sa poraefete UK li ile tsa theha Sirtfood Diet.

Ba bapatsa lijo tseo e le moralo o mocha oa phetohelo oa phepo le bophelo bo botle bo sebetsang ka ho bulela "phatsa ea lefutso" ea hau.

Lijo tsena li ipapisitse le lipatlisiso tsa li-sirtuin (SIRTs), sehlopha sa liprotheine tse supileng tse fumanoeng 'meleng tse bontšitsoeng ho laola mesebetsi e fapaneng, ho kenyeletsoa metabolism, ho ruruha le nako ea bophelo ().

Metsoako e meng ea tlhaho ea limela e ka khona ho eketsa boemo ba liprotheine tsena 'meleng,' me lijo tse nang le tsona li se li bitsoa "sirtfoods".

Lethathamo la "li-sirtfoods tse holimo" tse 20 tse fanoeng ke Sirtfood Diet li kenyelletsa ():

• khale
• veine e khubelu
• fragole
• lieiee
• soya
• parsley
• oli ea mohloaare e sa tsoakoang
• tsokolate e lefifi (85% cocoa)
• tee ea matcha e tala
• buckwheat
• moferefere
• makotomane
• arugula (rokete)
• leihlo la nonyana
• bohlasoa
• Matsatsi a Medjool
• chicory e khubelu
• li-blueberries
• capers
• kofi

Lijo li kopanya li-sirtfoods le thibelo ea likhalori, tseo ka bobeli li ka etsang hore 'mele o hlahise li-sirtuine tse phahameng.

Buka ea Sirtfood Diet e kenyelletsa merero ea lijo le lipepepe tse lokelang ho lateloa, empa ho na le libuka tse ling tse ngata tsa risepe tsa Lijo tsa Sirtfood tse fumanehang.

Baetsi ba phepo ea lijo ba re ho latela Sirtfood Diet ho tla lebisa ho fokotsa boima ba 'mele ka potlako, kaofela ha ba ntse ba boloka boima ba mesifa le ho u sireletsa mafung a sa foleng.

Hang ha u qetile ho ja, u khothaletsoa ho tsoelapele ho kenyelletsa sirtfoods le saena e saenneng ea lero la hau lijong tsa hau tse tloaelehileng.

Lijo tsa Sirtfood li ipapisitse le lipatlisiso tsa li-sirtuine, sehlopha sa liprotheine tse laolang mesebetsi e mengata 'meleng. Lijo tse ling tse bitsoang sirtfoods li ka etsa hore 'mele o hlahise tse ling tsa liprotheine tsena.

Na e ea sebetsa?

Bangoli ba Sirtfood Diet ba bua ka sebete, ho kenyelletsa hore lijo li ka eketsa ho theola boima ba 'mele, tsa bulela "phatsa ea lefutso" ea hau,' me ea thibela mafu.

Bothata ke hore ha ho na bopaki bo bongata ba ho tšehetsa likopo tsena.

Ho fihlela hajoale, ha ho na bopaki bo kholisang ba hore Sirtfood Diet e na le phello e ntle ho fokotsa boima ba 'mele ho feta lijo tse ling tse thibetsoeng ka likhalori.

Le ha bongata ba lijo tsena li na le thepa e phelisang hantle, ha ho so be le lithuto tsa nako e telele tsa batho ho fumana hore na ho ja lijo tse nang le lijo tse nang le lijo tse nang le lijo ho na le melemo ea letho ea bophelo bo botle.

Leha ho le joalo, buka ea Sirtfood Diet e tlaleha sephetho sa phuputso e entsoeng ke bangoli mme e kenyelletsa barupeluoa ba 39 setsing sa bona sa boikoetliso.

Leha ho le joalo, liphetho tsa boithuto bona li bonahala li sa phatlalatsoa kae kapa kae.

Bakeng sa beke ea 1, barupeluoa ba ile ba latela lijo le ho ikoetlisa letsatsi le letsatsi. Qetellong ea beke, barupeluoa ba ile ba theola boima ba liponto tsa 7 (3.2 kg) mme ba boloka kapa ba ba le boima ba mesifa.

Empa, liphetho tsena ha li makatse. Ho thibela khalori ea hau ho li-calories tse 1 000 le ho ikoetlisa ka nako e ts'oanang ho tla lula ho baka boima ba 'mele.

Ho sa tsotelehe, mofuta ona oa ho theola boima ba 'mele ha o na nnete ebile ha o tšoarelle nako e telele, mme phuputso ena ha ea latela balateli kamora beke ea pele ho bona hore na ba fumane boima ba' mele morao, e leng boemo bo tloaelehileng.

Ha 'mele oa hau o haelloa ke matla, o sebelisa mabenkele a ona a tšohanyetso, kapa glycogen, ntle le mafura le mesifa e tukang.

Molek'hule ka 'ngoe ea glycogen e hloka hore limolek'hule tse 3-4 tsa metsi li bolokoe. Ha 'mele oa hau o sebelisa glycogen, le ona o felisa metsi ana. E tsejoa e le "boima ba metsi."

Bekeng ea pele ea thibelo e fetelletseng ea likhalori, ke hoo e ka bang karolo ea boraro ea boima ba 'mele bo tsoang mafura, ha tse ling tse peli ho tse tharo li tsoa metsing, mesifa le glycogen (,).

Hang ha khalori ea hau e eketseha, 'mele oa hau o tlatsa mabenkele a glycogen,' me boima bo khutla hantle.

Ka bomalimabe, thibelo ea khalori ea mofuta ona e ka etsa hore 'mele oa hau o theole sekhahla sa ts'ebetso ea metabolism, o etse hore o hloke likhalori tse fokolang ka letsatsi bakeng sa matla ho feta pele (,).

Ho ka etsahala hore lijo tsena li ka u thusa ho theola liponto tse 'maloa qalong, empa li kanna tsa khutla hang ha lijo li felile.

Mabapi le ho thibela mafu, libeke tse 3 mohlomong ha li telele ho lekana ho ba le tšusumetso e ka lekanngoang ea nako e telele.

Ka lehlakoreng le leng, ho eketsa sirtfoods lijong tsa hau tse tloaelehileng ka nako e telele e kanna ea ba mohopolo o motle. Empa ha ho le joalo, o kanna oa tlola lijo mme oa qala ho li etsa hona joale.

Lijo tsena li ka u thusa ho theola boima ba 'mele hobane li na le lik'hilojule tse tlase, empa boima bo kanna ba khutla hang ha lijo li fela. Lijo tseo u li jang li khutšoane haholo hore li ka ama bophelo ba hau nako e telele.

Mokhoa oa ho latela lijo tsa Sirtfood

Lijo tsa Sirtfood li na le mekhahlelo e 'meli e nkang libeke tse 3 kaofela. Kamora moo, o ka tsoelapele ho "sirtifying" lijo tsa hau ka ho kenyelletsa sirtfoods tse ngata kamoo ho ka khonehang lijong tsa hau.

Lirisepe tse ikhethang bakeng sa mekhahlelo ena e 'meli li fumanoa bukeng ea "The Sirtfood Diet", eo baetsi ba lijo ba e ngotseng. U tla hloka ho e reka ho latela lijo.

Lijo li tletse sirtfoods empa li kenyelletsa lisebelisoa tse ling ntle le "sirtfoods tse holimo tse 20" feela.

Lisebelisoa tse ngata le li-sirtfoods li fumaneha habonolo.

Leha ho le joalo, likarolo tse tharo tsa ho saena tse hlokahalang bakeng sa mekhahlelo ena e 'meli - phofo ea tee ea matcha, lovage le buckwheat - e kanna ea ba theko e boima kapa ea ba thata ho e fumana.

Karolo e kholo ea lijo ke lero la eona le tala, leo u tla hloka ho iketsetsa pakeng tsa makhetlo a le mong ho isa ho a mararo ka letsatsi.

U tla hloka juicer (blender e ke ke ea sebetsa) le sekala sa kichineng, kaha metsoako e thathamisitsoe ka boima ba 'mele. Recipe e ka tlase:

Sirtfood lero la tala

• Khale ea ligrama tse 75
• 30 dikgerama (ounce e le 'ngoe) arugula (rokete)
• 5 dikgerama tsa parsley
• 2 lithupa tsa celery
• Ginger e 1 cm (0.5 inches)
• halofo ea apole e tala
• halofo ea lemone
• halofo ea teaspoon matcha tee e tala

Lisebelisoa tsohle tsa lero - ntle le phofo ea tee e tala le sirilamunu - li kopane ebe li li tšela ka khalase. Mokelikeli oa lemone ka letsoho, ebe u hlohlelletsa lero la lemone le phofo e tala ka lero la hao.

Karolo ea pele

Karolo ea pele e nka matsatsi a 7 mme e kenyelletsa thibelo ea khalori le lero le lengata le tala. E etselitsoe ho qala ho theola boima ba 'mele oa hau mme e re e tla u thusa ho theola boima ba lik'hilograma tse 3,2 matsatsing a 7.

Matsatsing a mararo a pele a mokhahlelo oa pele, ho kenngoa ha likhalori ho lekanyelitsoe ho likhalori tse 1 000. U noa lino tse tala tse tharo ka letsatsi le sejo se le seng. Letsatsi le leng le le leng o ka khetha ho lipepe tse bukeng, tseo kaofela li kenyang lijo tsa sirtfood e le karolo ea mantlha ea lijo.

Mehlala ea lijo e kenyelletsa miso-glazed tofu, omelet ea sirtfood, kapa shrimp e tsubang ka li-noodle tsa buckwheat.

Ka matsatsi a 4-7 a mokhahlelo oa pele, ho ja khalori ho eketsehile ho fihla ho 1,500. Sena se kenyelletsa maro a mabeli a matala ka letsatsi le lijo tse ling tse peli tse nang le sirtfood, tseo u ka khethang ho tsona bukeng.

Karolo ea bobeli

Karolo ea bobeli e nka libeke tse 2. Nakong ena ea "tlhokomelo", o lokela ho tsoelapele ho theola boima ba 'mele butle-butle.

Ha ho na moeli o tobileng oa khalori mohatong ona. Sebakeng seo, o ja makhetlo a mararo a tletse sirtfoods le lero le le leng le tala ka letsatsi. Hape, lijo li khethoa mefuteng e fanoeng bukeng.

Kamora ho ja

U ka pheta mekhahlelo ena e 'meli khafetsa kamoo u lakatsang ho theola boima ba' mele ka teng.

Leha ho le joalo, u khothaletsoa ho tsoelapele ho "sirtifying" lijo tsa hau kamora ho qeta mekhahlelo ena ka ho kenyelletsa sirtfoods khafetsa lijong tsa hau.

Ho na le libuka tse fapaneng tsa lijo tsa Sirtfood tse nang le lipepe tse nang le lijo tse ngata. U ka kenyelletsa sirtfoods lijong tsa hau e le seneke kapa lipepisong tseo u seng u ntse u li sebelisa.

Ho feta moo, o khothaletsoa ho tsoela pele ho noa lero le tala letsatsi le leng le le leng.

Ka tsela ena, Lijo tsa Sirtfood li fetoha phetoho ea bophelo ho feta ho ja hanngoe.

Lijo tsa Sirtfood li na le mekhahlelo e 'meli. Karolo ea pele e nka matsatsi a 7 mme e kopanya thibelo ea likhalori le maro a matala. Karolo ea bobeli e nka libeke tse 2 mme e kenyelletsa lijo tse tharo le lero le le leng.

Na Sirtfoods ke li-superfood tse ncha?

Ha ho na ho latola hore li-sirtfoods li u loketse. Hangata li na le limatlafatsi tse ngata ebile li tletse metsoako e metle ea limela.

Ho feta moo, liphuputso li amahantse lijo tse ngata tse khothalletsoang ho Sirtfood Diet le melemo ea bophelo bo botle.

Mohlala, ho ja chokolete e lefifi e itekanetseng e nang le cocoa e ngata ho ka fokotsa menyetla ea lefu la pelo mme ha thusa ho loants'a ho ruruha (,).

Ho noa tee e tala ho ka fokotsa kotsi ea stroke le lefu la tsoekere mme ha thusa ho theola khatello ea mali ().

Turmeric e na le thepa e khahlanong le ho ruruha e nang le litlamorao tse ntle mmeleng ka kakaretso mme e kanna ea sireletsa khahlanong le mafu a sa foleng a amanang le ho ruruha ().

Ebile, bongata ba lijo tsa sirtfood li bonts'itse melemo ea bophelo bo botle bathong.

Leha ho le joalo, bopaki ba melemo ea bophelo bo botle ba ho eketsa maemo a protheine ea sirtuin ke ba pele. Leha ho le joalo, lipatlisiso ka liphoofolo le liseleng li bontšitse litholoana tse monate.

Mohlala, bafuputsi ba fumane hore lipalo tse eketsehileng tsa liprotheine tse ling tsa sirtuin li lebisa bophelong bo bolelele ho tomoso, liboko le litoeba ().

Nakong ea thibelo ea ho itima lijo kapa khalori, liprotheine tsa sirtuin li bolella 'mele ho chesa mafura a mangata bakeng sa matla le ho ntlafatsa kutloisiso ea insulin. Phuputso e 'ngoe ea litoeba e fumane hore maemo a phahameng a sirtuin a lebisitse ho tahlehelo ea mafura (,).

Bopaki bo bong bo bontša hore li-sirtuine le tsona li ka bapala karolo ea ho fokotsa ho ruruha, ho thibela nts'etsopele ea lihlahala, le ho liehisa kholo ea lefu la pelo le Alzheimer's ().

Le ha lithuto tsa litoeba le lisele tsa motho li bonts'itse litholoana tse ntle, ha ho so be le lithuto tsa batho tse hlahlobang litlamorao tsa ho eketseha ha maemo a sirtuin (,).

Ka hona, hore na ho eketseha ha liprotheine tsa sirtuin 'meleng ho tla lebisa bophelong bo bolelele kapa kotsi e tlase ea mofetše ho batho ha e tsejoe.

Patlisiso hajoale e ntse e tsoela pele ho nts'etsapele metsoako e sebetsang ka ho eketsa litekanyo tsa sirtuin 'meleng. Ka tsela ena, lithuto tsa batho li ka qala ho lekola litlamorao tsa li-sirtuins ho bophelo ba motho ().

Ho fihlela ka nako eo, ho ke ke ha khoneha ho tseba litlamorao tsa maemo a eketsehileng a sirtuin.

Li-sirtfoods hangata ke lijo tse phetseng hantle. Leha ho le joalo, ha ho tsejoe hanyane ka hore na lijo tsena li ama maemo a sirtuin le bophelo bo botle ba batho joang.

Na e phetse hantle ebile e ea tšoarella?

Li-sirtfoods ke likhetho tse phetseng hantle 'me li ka ba tsa fella ka melemo e meng ea bophelo bo botle ka lebaka la lithibela-mafu tsa bona.

Empa, ho ja lijo tse fokolang feela tse phetseng hantle ho ke ke ha khotsofatsa litlhoko tsohle tsa 'mele oa hau tsa phepo.

Lijo tsa Sirtfood li na le lithibelo tse sa hlokahaleng ebile ha li fane ka melemo e hlakileng, e ikhethang ea bophelo bo botle ho feta mofuta o fe kapa o fe oa lijo.

Ho feta moo, ho ja likhalori tse 1 000 feela ha ho khothalletsoe ntle le taolo ea ngaka. Le ho ja likhalori tse 1 500 ka letsatsi ho thibela batho ba bangata ho feta tekano.

Lijo tseo hape li hloka ho noa lero le fihlang ho tse tharo tse tala ka letsatsi. Le ha mero e ka ba mohloli o motle oa livithamini le liminerale, hape ke mohloli oa tsoekere ebile ha e na fiber e phetseng hantle eo litholoana le meroho li e etsang (13).

Ho feta moo, ho noa lero letsatsi lohle ke mohopolo o mobe bakeng sa tsoekere ea mali le meno ().

Ha re sa bue letho, hobane lijo li na le likhalori tse fokolang le khetho ea lijo, e na le liprotheine, livithamini le liminerale tse haelloang haholo, haholoholo mohatong oa pele.

Mohlala, palo e khothalletsoang ea letsatsi le letsatsi ea liprotheine e oela lipakeng tsa 2- le 6 1/2-ounce equivalents, mme e ipapisitse le lintlha tse 'maloa, ho kenyelletsa:

• hore na u monna kapa u mosali
• u lilemo li kae
• o mafolofolo hakae

Ka lebaka la maemo a tlase a likhalori le likhetho tse thibelang lijo, lijo tsena li ka ba thata ho khomarela libeke tse 3 kaofela (15).

Eketsa seo ho theko e phahameng ea pele ea ho reka juicer, buka le lisebelisoa tse ling tse sa tloaelehang le tse turang, hammoho le litjeo tsa nako ea ho pheha lijo le maro a itseng, 'me lijo tsena ha li khonehe ebile ha li na thuso ho batho ba bangata.

Lijo tsa Sirtfood li khothaletsa lijo tse phetseng hantle empa li thibela likhalori le khetho ea lijo. Hape ho kenyelletsa ho noa lero le lengata, e seng khothaletso e phetseng hantle.

Polokeho le litla-morao

Le ha karolo ea pele ea Sirtfood Diet e le tlase haholo ka lik'halori ebile e sa fella ka phepo, ha ho na mathata a 'nete a polokeho ho motho ea tloaelehileng, ea phetseng hantle ea nahanang ka nako e khuts'oane ea lijo.

Empa ho motho ea nang le lefu la tsoekere, thibelo ea likhalori le ho noa haholo lero matsatsing a 'maloa a pele a lijo li ka baka liphetoho tse kotsi maemong a tsoekere ea mali ().

Leha ho le joalo, le motho ea phetseng hantle a ka ba le litla-morao - haholo tlala.

Ho ja feela likhalori tse 1000-1 500 ka letsatsi ho tla siea motho e mong le e mong ea lapileng, haholoholo haeba boholo ba seo u se jang ke lero, le nang le litlheferetsi tse fokolang, e leng limatlafatsi tse u thusang hore u lule u ikutloa u tletse ().

Nakong ea karolo ea pele, u ka ba le litla-morao tse ling tse kang mokhathala, hlooho e bobebe le ho teneha habonolo ka lebaka la thibelo ea likhalori.

Bakeng sa motho e moholo ea seng a phetse hantle, litlamorao tse mpe tsa bophelo bo botle ha li na ho etsahala haeba lijo li lateloa libeke tse 3 feela.

Lijo tsa Sirtfood li na le likhalori tse tlase, mme karolo ea pele ha e na phepo e nepahetseng. E ka u siea u lapile, empa ha ho kotsi ho motho e moholo ea itekanetseng ea phetseng hantle.

Ntlha ea bohlokoa

Lijo tsa Sirtfood li tletse lijo tse phetseng hantle empa ha li na mokhoa o nepahetseng oa ho ja.

Ha ho sa boleloe, khopolo ea eona le lipolelo tsa eona tsa bophelo bo botle li ipapisitse le litlatsetso tse kholo tse tsoang bopaking ba pele ba mahlale.

Le ha ho eketsa li-sirtfoods lijong tsa hau ha se mohopolo o mobe ebile ho ka ba ha fana ka melemo ea bophelo bo botle, lijo ka botsona li shebahala joalo ka feshene e ngoe.

Ipolokele chelete 'me u tlōle ho etsa liphetoho tse matlafatsang tsa lijo nako e telele.