Lijo tse Slow-Carb: Tlhahlobo le Tataiso
Litaba
- Lijo tsa Slow-Carb ke Life?
- Melao ea Lijo tsa Slow-Carb
- Molao oa # 1: Qoba lik'habohaedreite tse "tšoeu"
- Molao oa # 2: Ja Lijo Tse Lekae Tse Kopaneng Khafetsa
- Molao oa # 3: Se ke oa noa likhalori
- Molao oa # 4: Se ke oa ja litholoana
- Molao oa # 5: Nka letsatsi le le leng ka beke
- U ka ja Lijo Life?
- Ke Lijo Life Tseo U Lokelang ho li Qoba?
- 1. Litholoana
- 2. Lebese
- 3. Lijo tse halikiloeng
- Letsatsi la ho Qhekella
- Ho tšehetsa Lisebelisoa
- Policosanol
- Alpha-Lipoic asiti
- Tea Flavanols e Tala
- Konofolo ntšang
- Likhothaletso
- Mabapi le Lijo tse lumelloang
- Ho Lijo Tse sa Lumelloeng
- Lijo tse 'maloa tse khethehileng
- Malebela mabapi le ho ja
- Likhothaletso tsa Bophelo
- Melemo ea Lijo
- Ho theoha ha lijo tsa Slow-Carb
- Mehlala ea Lijo
- Na U Lokela ho Leka Lijo Tse Butle-butle?
Lijo tse nang le li-carb tse fokolang li entsoe ka 2010 ke Timothy Ferriss, sengoli sa buka 'Mele oa lihora tse 4.
Ferriss o re e sebetsa bakeng sa ho fokotsa boima ba 'mele ka potlako mme o fana ka maikutlo a hore ho ka etsahala hore o lahleheloe ke mafura a' mele ka ho ntlafatsa efe kapa efe ea lintlha tsena tse tharo: lijo, boikoetliso kapa mokhoa oa hau oa tlatsetso.
Joalo ka phepo ea ketogenic, lijo tse liehang ho ja li-carb li ipapisitse le phepelo e tlase haholo ea lik'habohaedreite.
Morero o ipapisitse le melao e mehlano ea mantlha e laolang metheo ea lijo. Ka kakaretso, ho kenyelletsa ho ja lenane le lekanyelitsoeng la lijo ka matsatsi a tšeletseng a latellanang, ka letsatsi le le leng la mahala hang ka beke.
Sengoliloeng sena se hlahisa ntho e ngoe le e ngoe eo u hlokang ho e tseba mabapi le phepo e fokolang ea carb.
Lijo tsa Slow-Carb ke Life?
Lijo tse liehang ho sebelisoa li-carb li ipapisitse le melao e mehlano, eo mongoli a reng ho bonolo ho e latela.
Boiketlo ba mofuta ona oa lijo bo hahiloe holima tekanyetso e tlase e sebetsang ea lethal dose (MED). Khopolo ena e hlalosoa e le “tekanyetso e nyenyane ka ho fetisisa e tla hlahisa se lakatsehang.”
Ka mantsoe a mang, e mabapi le ho fumana sephetho se phahameng ka ho etsa bonyane ba mosebetsi. Ka hona, lijo tsena li shebile ho latela tataiso e 'maloa e ts'episang ho thusa' mele ho eketsa bokhoni ba ona ba ho chesa mafura le ho theola boima ba 'mele.
Ha o ntse o latela lijo, o ka ja feela lethathamong la lijo tse lumelletsoeng ka matsatsi a tšeletseng a latellanang. Joale, o na le letsatsi le le leng ka beke ha o ka ja eng kapa eng eo o e batlang.
Nakong ea matsatsi a ho ja, o lokela ho ipehela lijong tse 'ne ka letsatsi mme o qobe ho ja li-carb, litholoana kapa lino tse phahameng tsa khalori.
Lijo tse nang le 'mila o fokolang li kenyelletsa feela lihlopha tse hlano tsa lijo tse kholo: protheine ea liphoofolo, meroho, linaoa, mafura le linoko. Lijo ka 'ngoe li na le tse ngata kamoo u batlang lihlopheng tsa pele tsa lijo, hammoho le tse nyane tsa tse peli tsa ho qetela.
Ntle le moo, leano le fana ka maikutlo a ho nka lisebelisoa tsa phepo ho thusa ho ntlafatsa ts'ebetso ea boima ba 'mele. Leha ho le joalo, sena ha se tlamo.
Joalo ka phepo ea ketogenic, ho ja lijo tse nang le khalboto e fokolang ho bonahala ho ipapisitse le maikutlo a hore ho ja liprotheine tse ngata le li-carb tse fokolang haholo ho ka thusa ho theola boima ba 'mele ka ho eketsa ho senyeha ha mafura bakeng sa matla, ho eketsa maikutlo a botlalo le ho fokotsa mabenkele a mafura (, ).
Kakaretso Lijo tse nang le 'mila o fokolang li o lumella ho ja haholo kamoo o batlang ka lijo tse lumelletsoeng matsatsi a ts'eletseng a beke, lijo tse' ne ka letsatsi. Bakeng sa letsatsi le le leng la beke, u lokolohile ho ja eng kapa eng eo u e batlang. Lijo tsena li re li thusa ho theola boima ba 'mele ka ho eketsa ho senyeha ha mafura le ho matlafatsa maikutlo a botlalo.Melao ea Lijo tsa Slow-Carb
Lijo tse fokolang butle-butle li ipapisitse le melao e mehlano e otlolohileng.
Molao oa # 1: Qoba lik'habohaedreite tse "tšoeu"
Lijo tsena li hloka ho qoba lik'habohaedreite life kapa life tse "tšoeu".
Tsena li kenyelletsa mefuta eohle ea lik'habohaedreite tse sebelisitsoeng tse entsoeng ka phofo e ntlafalitsoeng, ho kenyeletsoa pasta, bohobe le lijo-thollo.
Haeba u batla ho eketsa matla, u lumelloa ho ja lijo tsena nakong ea metsotso e 30 ha u qeta ho ikoetlisa. Leha ho le joalo, haeba u batla ho theola boima ba 'mele, u lokela ho qoba lijo tsena ka botlalo nakong ea matsatsi a ho ja.
Molao oa # 2: Ja Lijo Tse Lekae Tse Kopaneng Khafetsa
Moqapi oa lijo tsena o re leha lijo li le teng tse likete, ho na le lijo tse fokolang feela tse ke keng tsa u bakela boima.
Morero ke ho kopanya le ho bapisa lijo tse lumelletsoeng ho tsoa sehlopheng ka seng sa lijo ho aha lijo le ho pheta lijo tsena letsatsi le letsatsi.
Molao oa # 3: Se ke oa noa likhalori
Lijo tsena li khothaletsa ho noa metsi a mangata letsatsi lohle. Lino tse ling tse khothalelitsoeng li kenyelletsa tee e sa tsoekere, kofi kapa seno se seng se senang khalori.
Motheo oa molao ona ke hore lino tse tahang ha li fane ka boleng ba phepo e ntle. Ka hona, lijo li fana ka maikutlo a hore o fumana feela likhalori tsa hau lijong tse nang le phepo, eseng lino.
Molao oa # 4: Se ke oa ja litholoana
Le ha litholoana e le karolo ea phepo e nepahetseng, phepo e fokolang ea "carb" e fana ka maikutlo a hore litholoana ha li na thuso ha o leka ho theola boima ba 'mele.
Mohopolo ona o ipapisitse le taba ea hore fructose, tsoekere e litholoana, e ka liehisa ts'ebetso ea boima ba 'mele ka ho eketsa mafura a mali le ho fokotsa matla a ho chesa mafura.
Molao oa # 5: Nka letsatsi le le leng ka beke
Lijo tse nang le 'mele o fokolang li u lumella ho khetha letsatsi le le leng ka beke ha u ka ja eng kapa eng eo u e batlang.
Letsatsing lena, ha ua tlameha ho latela efe kapa efe ea melao e meng. Kahoo, letsatsi lena la ho ja-eng kapa eng le reretsoe hore u je lijo le lino tse ling tseo u ka li lakatsang u sa tšabe ho fumana boima bohle.
Kakaretso Lijo tse liehang ho sebelisoa li-carb li ipapisitse le melao e mehlano ea mantlha: qoba "carb" tse tšoeu, pheta lijo tse ts'oanang, u se ke oa noa likhalori, u se ke ua ja litholoana le ho nka letsatsi le le leng ka beke.U ka ja Lijo Life?
Lijo tsena li ipapisitse le lihlopha tse hlano tsa lijo: protheine, linaoa, meroho, mafura le linoko.
Ka har'a lihlopha tseo, lijo li bua feela ka lijo tse 'maloa tse lumelletsoeng. Ho ea ka moetsi oa lijo, likhetho tse ngata tseo u lokelang ho khetha ho tsona, ke monyetla oa hore u khelohe lijo kapa u tlohele.
Ka tlase lethathamo la lijo tse lumelloang lijong tse liehang ho noa haholo.
Liprotheine
- Mahe a makhooa a nang le mahe a 1-2 a felletseng
- Khoho kapa serope sa kana
- Khomo ea khomo, ka ho khetheha e fepehile ka joang
- Litlhapi
- Fariki
- Phofo ea protheine ea mahala ea li-lactose
Li-legume
- Lentile
- Linaoa tse ntšo
- Linaoa tsa Pinto
- Linaoa tse khubelu
- Linaoa tsa Soya
Meroho
- Sepinichi
- Meroho ea Cruciferous e kang broccoli, limela tsa Brussels, cauliflower le khale
- Sauerkraut le kimchi
- Asparagase
- Lierekisi
- Green beans
Mafura
- Botoro
- Oli ea mohloaare bakeng sa ho pheha ka mocheso o tlase
- Oli e halikiloeng kapa ea macadamia bakeng sa ho pheha ka mocheso o phahameng
- Linate tse kang lialmonde
- Ghee
- Creamer - ha e na lebese le likhabapo tse 1-2 feela (5-10 ml) ka letsatsi
Linoko
- Letsoai
- Letsoai la konofolo
- Letsoai le lesoeu la truffle ea leoatle
- Litlama
Ke Lijo Life Tseo U Lokelang ho li Qoba?
Lijo tse nang le 'mila o fokolang li fana ka maikutlo a lijo tse' maloa feela tseo u ka li jang hangata le hangata kamoo u batlang. Leha ho le joalo, e boetse e hlahisa lijo tse ling tse lokelang ho qojoa nakong ea ts'ebetso ea boima ba 'mele le ka ho sa feleng.
Ka tlase ke tse ling tsa lijo tseo lijo tsena li u khothalletsang hore u khaotse ho li ja:
1. Litholoana
Joalokaha molao oa bone o bolela, litholoana ha lia lumelloa lijong tse liehang ho fetoha.
Litholoana li na le fructose, tsoekere e bonolo e ka eketsang mafura a mali, ho latela phepo e fokolang ea khalori.
Ntle le moo, lijo li fana ka maikutlo a hore fructose e ka ntlafatsa ho monya tšepe ho batho le ho fokotsa maemo a liminerale tse ling joalo ka koporo.
Ka hona, lijo li u khothalletsa hore u qobe ho ja litholoana kapa ho noa lero la litholoana ka matsatsi a ho ja. Leha ho le joalo, o ntse o ka li ja ka letsatsi la ho qhekella.
2. Lebese
Lebese ha le khothaletsoe lijong tse fokolang haholo.
Lijo tsena li hlalosa hore leha lihlahisoa tsa lebese li na le index e tlase ea glycemic, li baka hore insulin ea hau e phahame, e bonahalang e le kotsi ho boima ba 'mele.
Lijo tseo li re spike ea insulin e bakoang ke lebese e ts'oana le ea bohobe bo bosoeu. Ka lebaka lena, moralo o re ho molemo ho qoba lebese nakong ea matsatsi a lijo.
Leha ho le joalo, chisi ea kottage e lumelloa lijong tse liehang ho ja carb. Sengoli sa lijo se bolela hore se na le liprotheine tse ngata tse nang le liprotheine le maemo a tlaase a lactose ho feta lihlahisoa tse ling tsa lebese.
3. Lijo tse halikiloeng
Lijo tse fokolang butle-butle ha li lumelle lijo tse halikiloeng hore li jeoe ka matsatsi a phepo.
Lijo tse halikiloeng hangata li phehoa ka makumane a bohobe, a sa lumelloeng lijong. Hape, lijo tse halikiloeng li na le lik'hilojule tse ngata 'me hangata ha li na phepo e nepahetseng.
Kakaretso Lijo tse nang le k'haboha-butle ha li lumelle litholoana, lebese kapa lijo tse halikiloeng matsatsing a ho ja. Leha ho le joalo, o ka ba le lijo tsena nakong ea matsatsi a mahala kapa a "qhekellang".Letsatsi la ho Qhekella
Lijong tse nang le kharboto e fokolang, "letsatsi la ho qhekella" le reretsoe ho fokotsa khatello ea maikutlo eo hangata e tlisoang ke ho ja lijo.
Ntle le moo, mohopolo ke hore ho suthela hole le moralo o thata oa letsatsi, nakong eo o ka jang haholo kamoo o batlang lijo, ho ka thusa ho thibela sekhahla sa ts'oaetso ea hau ho fokotseha. Ena ke litlamorao tse ka hlahisoang ke thibelo ea "caloric" e telele.
Letsatsing lena, ha ua lokela ho bala likhalori kapa ho tšoenyeha ka hore na u ja eng, ho kenyeletsoa lino tse tahang.
Ho khahlisang ke hore ho na le bopaki ba hore matsatsi a ho qhekella kapa "ho hloekisa" a ka thusa ho theola boima ba 'mele.
"Refeed" e bua ka nako e khuts'oane eo ka eona khalori e kenang e phahameng ho feta tloaelo ().
Bopaki bo bong bo bonts'a hore litšila li ka tsosa tšebetso ea metabolism le ho eketsa maemo a mali a hormone leptin, e ka fokotsang tlala (,).
Ho feta moo, ho bonahala eka ho ja li-carbs tse ngata nakong ea litšila ho ka eketsa maemo a leptin (,).
Ebile, phuputso e bonts'itse hore ho noa haholo ha k'habohaedreite ka matsatsi a mararo ho ka eketsa likhahla tsa leptin ka 28% le tšebeliso ea matla ka 7% ().
Letsatsi la ho qhekella butle-butle le sebelisetsoa melemo ea lona ea kelello, hammoho le tšusumetso ea lona liphetohong tsa lihormone tse ka tsoelang pele ho khothaletsa ho theola boima ba 'mele.
Kakaretso Lijo tse liehang ho sebelisoa li-carb li lumella letsatsi le le leng ka beke hore o je haholo kamoo o batlang lijong. Sena se ipapisitse le taba ea hore ho hloekisoa ho ka thusa ho eketsa likhahla tsa leptin le sekhahla sa metabolism.Ho tšehetsa Lisebelisoa
Lijo tse fokolang butle-butle li fana ka maikutlo a hore balateli ba eona ba nka li-supplement tse ling tsa phepo.
Kaha lijo tsena li ka baka tahlehelo ea metsi a mangata, ho kgothaletswa hore o tlatse li-electrolyte tse lahlehileng ka litlatsetso tse latelang:
- Potasiamo: Lipilisi tsa 99-mg le lijo ka 'ngoe
- Magnesium: 400 mg ka letsatsi, hammoho le 500 mg pele u robala ho ntlafatsa boroko
- Khalsiamo: 1,000 mg ka letsatsi
Lijo tse fokolang butle-butle li fana ka litlatsetso tse ling tse 'ne tse ka thusang ts'ebetso ea boima ba' mele:
- Policosanol: 20-25 mg
- Alpha-lipoic acid e: 100-300 mg
- Li-flavanols tsa tee e tala (decaffeinated): E lokela ho ba le bonyane 325 mg ea epigallocatechin gallate (EGCG)
- Ho ntšoa konofolo: Bonyane 200 mg
Mokhoa ona oa ho noa o khothaletsoa matsatsi a tšeletseng ka beke, 'me beke e ea phomolong likhoeling tse ling le tse ling tse peli.
Kemiso ea litekanyetso tsa letsatsi le letsatsi e shebahala tjena:
- Pele ho lijo tsa hoseng: Alpha-lipoic acid, li-flavanols tsa tee le tala
- Pele ho lijo tsa motšehare: Alpha-lipoic acid, li-flavanols tsa tee le tala
- Pele ho lijo tsa mantsiboea: Alpha-lipoic acid, li-flavanols tsa tee le tala
- Pele o robala: Policosanol, alpha-lipoic acid le ntšitsoeng konofolo
Ka tlase ke tlhaloso e khuts'oane ea hore na hobaneng li-supplement tsena li ka ba molemo ha u ntse u latela lijo tsena:
Policosanol
Policosanol ke senoko sa joala sa boka ba limela tse tsoang 'moba, boka ba linotsi, lijo-thollo le lijo tse ling ().
Tlatsetso ena e bontšitsoe e eketsa haholo maemo a "ntle" a "cholesterol" ea HDL le k'holeseterole e felletseng. Ho feta moo, phuputso e bontšitse hore policosanol e ka thusa ho fokotsa maemo a "bad" LDL cholesterol ka 23% ().
Policosanol e boetse e bontšitsoe e bolokehile ebile e mamelloa hantle ke bankakarolo ba boithuto ().
Alpha-Lipoic asiti
Alpha-lipoic acid (ALA) e bontšitsoe e le antioxidant e matla e thusang ho theola boima ba 'mele (,).
Lijo tse nang le 'mele o fokolang li fana ka maikutlo a hore ALA e thusa ho theola boima ba' mele ka ho ntlafatsa ho monya ha lik'habohaedreite ka har'a mesifa le sebete, kaha li ka fetoha mafura.
Ebile, phuputso e bontšitse hore batho ba batenya ho feta ba 360 ba lahlile boima bo boholo ba mmele kamora ho nka 1,200-1,800 mg ea ALA ka letsatsi bakeng sa libeke tse 20 ().
Tea Flavanols e Tala
Epigallocatechin gallate (EGCG) ke antioxidant e ngata haholo le ea bohlokoa ka ho fetisisa e fumanoang ka tee e tala.
EGCG e bonts'itsoe hore e thusa ho theola boima ba 'mele ka ho matlafatsa bokhoni ba' mele ba ho chesa likhalori ka ho eketsa thermogenesis (,).
Mesifa ea masapo e sebelisa tsoekere bakeng sa matla, mme EGCG e bonahala e matlafatsa ts'ebetso ena. EGCG e bonts'itsoe e eketsa palo ea limolek'hule tsa mofuta oa glucose transporter ea 4 (GLUT-4) liseleng, tse tlisang tsoekere ho tsona ().
Ho feta moo, EGCG e bontšitsoe e hlohlelletsa lefu la lisele tse mafura, e thusa ho theola boima ba 'mele ().
Konofolo ntšang
Ho ntšoa konofolo ho na le likarolo tse peli tse ikarabellang bakeng sa melemo ea eona ea bophelo bo botle: allicin le s-allyl cysteine (SAC). SAC e tsitsitse ebile e ananeloa ke 'mele ho feta allicin (,,).
Ho ntšoa konofolo ho bontšitsoe e le antioxidant e matla e sebetsang ho fokotsa li-cholesterol le tsoekere maling (,).
Lijo tse fokolang butle-butle li boetse li fana ka maikutlo a hore ho noa konofolo ho thusa nakong ea lenaneo ho qoba ho fumana mafura.
Ebile, patlisiso e bonts'a hore tlhotla ea konofolo, haholo-holo e ntšitsoeng ka konofolo, e ka thusa ho fokotsa boima ba 'mele le ho qoba keketseho ea mafura a' mele ha e kopantsoe le regimen ea boikoetliso ea libeke tse 12.
Kakaretso Lijo tse fokolang butle-butle li khothaletsa ho tlatsa li-electrolyte ka calcium, magnesium le potasiamo. E boetse e fana ka maikutlo a hore ho sebelisoe policosanol, green tea flavanols, konofolo e ntšitsoeng le alpha-lipoic acid.Likhothaletso
Nako eohle 'Mele oa lihora tse 4 buka, Ferriss e fana ka likhothaletso tse ka thusang ho eketsa menyetla ea ho khomarela leano liphellong tsa nako e telele le ho bona.
E fana ka tharollo ea mathata a tloaelehileng le lipotso tseo u ka bang le tsona tseleng.
Mabapi le Lijo tse lumelloang
- Ja likokoana-hloko tsa hau: Tlatsa ka meroho e lumelletsoeng joalo ka sepinichi, broccoli le asparagus.
- Ja mafura a phetseng hantle: Lijo li khothalletsa ho eketsa mafura lijong tsa hau ka ho ja mafura a phetseng hantle. Sena se ka thusa ho thibela keketseho ea tsoekere maling.
- Lijo tse nyane tsa ho noa lino tse bonolo li lokile: Le ha lino tse nang le likhalori tse ngata li sa khothalletsoe, lijo tseo u li jang ha li u lumelle ho noa soda e fetang li-ounces tse 450 ka letsatsi.
- Veine e khubelu e lokile: Lijo tseo li u lumella hore u noe likhalase tse ka bang peli tsa veine e khubelu ka letsatsi nakong ea lijo, haholo-holo mefuta e omileng.
- Noa seo u se batlang ka letsatsi la ho qhekella: U ka noa lino tse tahang tsa mofuta o mong le o mong ka letsatsi la hao la ho qhekella.
- Lijo tse halikiloeng kapa tse kenngoeng ka makotikoting li lokile: Lijo tse bolokiloeng ho sebelisoa mekhoa efe kapa efe lia lumelloa.
- Nama e sa hlokahaleng: Haeba u le semela sa ovo-lacto, u ntse u ka latela lijo. Le hoja nama e buelloa haholo, ha e hlokehe.
Ho Lijo Tse sa Lumelloeng
- Ha ho litholoana tse lumelloang, ntle le litamati le li-avocado: Ts'ebeliso ea avocado ha ea lokela ho feta kopi e le 'ngoe (ligrama tse 150) kapa sejo se le seng ka letsatsi.
- Lijo tse bobebe ha li khothalletsoe: Haeba u ja likarolo tse kholo tse lekaneng lijong tse 'ne tsa lijo ka letsatsi, ha ua lokela ho lapela lijo tse bobebe. Leha ho le joalo, haeba u ntse u lapile 'me u tlameha ho ba le seneke, ja lijo tse nyane tse nang le protheine feela, kapa protheine le meroho.
- Lebese ha lea lumelloa: Leha ho le joalo, chisi ea kottage ke mokhelo.
Lijo tse 'maloa tse khethehileng
- Leka botoro ea almonde kapa ea peanut pele u robala: Haeba u lapile pele u robala, u ka ja likhaba tsa 1-2 (15-30 ml) tsa botoro ea almonde kapa botoro ea matokomane. Leka ho khetha lihlahisoa tse nang le lialmonde kapa linate e le tsona feela motsoako, ntle le li-additives.
- Leka lero la lero la lemone pele u ja: Sena se ka thusa ho theola maqhubu a tsoekere maling. Qoba ho sebelisa lero la lemone le rekiloeng lebenkeleng, le ekelitseng tsoekere le lithibelo.
- Sebelisa sinamone: Ho sebelisa sinamone, haholo-holo sinamone ea Saigon, nakong ea lijo ho ka thusa ho theola tsoekere ea mali kamora hore o je.
- Likhooa li ka baka mathata a ka mpeng joalo ka khase: Ho qoba sena, lijo li fana ka maikutlo a ho tšolla metsi ohle ho linaoa tse kenngoeng ka makotikoting. Haeba u khetha ho sebelisa linaoa tse ommeng, ho kgothaletswa hore o di inele metsing bosiu bo le bong pele o di pheha.
Malebela mabapi le ho ja
- Nako ea lijo ke ea bohlokoa: Ho ea ka lijo tse fokolang butle-butle, lijo tsa hoseng li tlameha ho jeoa nakong ea hora ea ho tsoha. Kamora 'lijo tsa hoseng, lijo li lokela ho aroloa ka nako e ka etsang lihora tse' ne. Leha ho le joalo, hona ho tla itšetleha ka kemiso ea hau ea boroko.
- Fokotsa lijo tse nang le lik'halori tse ngata tseo u ka 'nang ua tloaela ho li ja ho feta tekano: Le ha lijo tse kang linate, linotši tsa linate le hummus li lumelloa lijong tse fokolang haholo, batho ba tloaetse ho li ja haholo, ba eketsa likhalori tse sa hlokahaleng. Ka hona, li lokela ho fokotsoa ka hohle kamoo ho ka khonehang.
- Fumana protheine e lekaneng lijong tsohle. Ho kgothaletswa ho sebelisa bonyane ligrama tse 20 tsa protheine lijong ka 'ngoe le ligrama tse 30 tsa protheine bakeng sa lijo tsa hoseng.
- Ja lijo tsa hoseng tse nang le protheine, esita le ka letsatsi la ho qhekella: Le ha o lumelloa ho ja eng kapa eng eo o e batlang ka letsatsi la ho qhekella, ho kgothaletswa hore o ntse o ja ligrama tse 30 tsa protheine bakeng sa lijo tsa hoseng.
- Iphe nako tafoleng: Lijo li fana ka maikutlo a ho ja butle le ho nka bonyane metsotso e 30 ho ja. Sena se tla thusa ho fokotsa karabelo ea hau ea glycemic lijong tseo u li jang.
- Ja ho fihlela u ikutloa u khotše: Se ke oa bala likhalori. Ho e-na le hoo, ja ho fihlela u khora.
- Likokoana-hloko tse nkang sebaka sa li-carbs tsa resturante: Kamehla ja meroho le linaoa ho fapana le lik'habohaedreite tse kang raese le pasta ha o ntse o ja.
Likhothaletso tsa Bophelo
- E boloke e le bonolo ha u potlakile: Lijo tsa mantlha tse kang mahe, tuna ea makotikoting, meroho e hoammeng le linaoa tse kenngoeng ka makotikoting ho bonolo ho fetoha lijo tse potlakileng.
- Itokisetse leeto: U ka nka lijo tse jeoang joalo ka tuna ka lipokothong, linate kapa phofo ea protheine ka metsi. Hape, leka ho e boloka e le bonolo. Leha ho le joalo, tabeng ea hore ha ho lijo tse lumelloang tse fumanehang, morero o re ho molemo ho khetha tlala ho fapana le ho kheloha lijong.
- U se ke ua ikoetlisa haholo: Ke ’nete hore ho ikoetlisa kamehla ho’ nile ha amahanngoa le ho theola boima ba ’mele. Leha ho le joalo, lijo tsena li fana ka maikutlo a hore haeba u ja lijo tse nepahetseng, u hloka feela ho ikoetlisa makhetlo a mabeli ho isa ho a mararo ka beke metsotso e ka bang 30.
- Qala hanyane: Haeba u ikutloa u sithabetsoa ke liphetoho tse ngata tsa phepo le tsela eo u phelang ka eona ka nako e le 'ngoe, qala hanyane. Mohlala, itlame ho ja lijo tsa hoseng tse nang le protheine nakong ea metsotso e 30 kamora ho tsoha. Butle-butle o ka iketsetsa melao e meng khafetsa ha o se o phutholohile.
Melemo ea Lijo
Lijo tsa carb e liehang ho ka ba bonolo ho li latela, hobane e kenyelletsa feela lijo tse 'maloa ebile e na le melao e mehlano feela e akaretsang e lokelang ho lateloa.
Ba ts'ehetsang lijo ba re ho qoba lijo tse khothalletsang ho boloka mafura ke mokhoa o motle oa ho chesa mafura ka potlako.
Lijo li boetse li kenyelletsa mekhoa e meng ea ho thusa ho matlafatsa sekhahla sa ts'oaetso le matla a ho chesa mafura. Mohlala, lijo li khothalletsa ho ja lijo tsa hoseng tse nang le protheine nakong ea hora ea ho tsoha.
Bopaki bo bong bo fana ka maikutlo a hore ho ja lijo tsa hoseng tse nang le protheine ho ka thusa ho theola boima ba 'mele ka ho thibela ho boloka mafura, ho eketsa maikutlo a botlalo le ho fokotsa ho ja khalori letsatsi lohle. E ka thusa hape ho khothaletsa maemo a tsoekere ea mali a betere ho batho ba nang le mofuta oa 2 lefu la tsoekere (,).
Lijo tse nang le 'mele o fokolang li tšoana le phepo ea ketogenic hobane e hloka ts'ebeliso e tlase haholo ea khabohaedreite le phepelo e eketsehileng ea protheine. Lijo tsena li qobella 'mele ho ikamahanya le tšebeliso ea mafura e le mohloli o ka sehloohong oa matla, ka hona o thusa ka tahlehelo ea mafura (,).
Hape, lijo tse nang le protheine e phahameng li bontšitsoe ho eketsa tšebeliso ea chelete, ho boloka boima ba 'mele le ho thibela boima ba' mele hape (,).
Ho feta moo, ho bonahala eka ho lekanyetsa mefuta e fapaneng ea lijo tse lumelloang nakong ea leano la ho theola boima ba 'mele ho ka thusa batho ho ja likhalori tse fokolang mme ba boloke tahlehelo ea boima ba nako e telele ().
Lijo tse fokolang butle-butle li boetse li qoba tšebeliso ea lijo tse tsoekere. Ho fokotsa ho ja tsoekere, ho kenyeletsoa lino tse tsoekere, ho ka u thusa ho fokotsa ho noa ha khalori le ho thusa ho theola boima ba 'mele (,).
Ntle le moo, ho ba le letsatsi la mahala ka beke leo khalori ea hau e eketsehang ho ka ba molemo bakeng sa ho matlafatsa ho chesa mafura le ho laola tlala (,).
Ka kakaretso, lijo tse liehang ho ja 'mele li bonahala li ipapisitse le mekhoa e sebetsang e bonts'itsoeng ho khothaletsa tahlehelo ea boima ba' mele le ho eketsa ho chesa mafura le maikutlo a botlalo.
Kakaretso Lijo tse nang le 'mele o fokolang li fana ka maikutlo a mekhoa le mekhoa e bonts'itsoeng ho khothaletsa ho theola boima ba' mele. Tsena li kenyelletsa keketseho ea ho ja protheine, ho fokotsa ho ja tsoekere le ho sebelisa mokhoa oa ho qhekella.Ho theoha ha lijo tsa Slow-Carb
Lijo tse fokolang butle-butle ha li bonahale li na le litlamorao.
Leha ho le joalo, ho fokotseha ha makhetlo a lijo ho ka baka khaello ea matla le ho eketsa takatso ea lijo ho batho ba bang. Sena se ka qojoa ka ho ja protheine e lekaneng lijong tsohle le ho noa metsi a mangata.
Ntle le moo, hobane phepo e fokolang ea khalbete e khothaletsa ho qoba litholoana le meroho e meng, e ka thibela ho ja ha livithamini, liminerale le limatlafatsi tse ling tse kang li-antioxidants ().
Ka mokhoa o ts'oanang, ho se je litholoana le meroho e nang le likhoele khafetsa ho ka fokotsa ts'ebeliso ea hau ea fiber, e ka lebisang ho sokela ho batho ba bang ().
Ho feta moo, ho ja liprotheine tse ngata tsa liphoofolo le ho fokotsa lijo tse nang le lik'habohaedreite ho ka hlahisa metsi a mangata haholo mme mohlomong ho ka senya botsitso ba hau ba electrolyte ().
Ka hona, joalo ka ha lijo li khothaletsa, ho bohlokoa ho khutlisa maemo a elektrolyte ka ho nka calcium, magnesium le potasiamo, kapa ka lijo tse nang le liminerale tsena.
Kakaretso Lijo tsa carb e liehang ha lia lokela ho hlahisa litla-morao tse kholo. Leha ho le joalo, ka lebaka la lithibelo tse ling tsa lijo tse khothalletsoang ke lijo tsena, batho ba ka ba le phepelo e fokolang ea livithamini, liminerale, li-antioxidants le fiber e fumanehang lijong tsena.Mehlala ea Lijo
Lijo tse fokolang butle-butle li u khothalletsa hore u phete lijo tsa hau ka hohle kamoo ho ka khonehang.
Morero ke hore ho kheloha lijong tsa mantlha ho ka fokotsa menyetla ea hau ea ho khomarela lijo le ho atleha.
Litlhahiso ke tsena bakeng sa lijo tseo u ka li phetang kapa ua li kopanya le papali.
Lijo tsa hoseng
- Mahe a mabeli a mahareng, senoelo sa 1/2 (ligrama tse 86) linaoa tse ntšo, 2 tbsp (30 ml) chunky salsa le halofo ea avocado
- Ho sisinyeha ka ligrama tse 30 tsa phofo ea protheine le metsi
- Mahe a mararo le likhae tse peli tsa bacon ea Turkey
Lijo tsa mots'eare
- Salate e entsoeng ka avocado e le 'ngoe, mahe a mabeli a phehiloeng ka thata, tamati e le' ngoe e boholo bo mahareng, likhae tse peli tse phehiloeng tsa bacon le lero ho tsoa lekhapheng le le leng la lemone
- Salate ea tuna le spinach le meroho efe kapa efe
- Salate ea Fajita e nang le guacamole le linaoa tse ntšo
Lijo tsa mantsiboea
- Litlhapi tse halikiloeng, li-veggies tse nang le mouoane le linaoa tsa lima
- Khoho ea Rotisserie, lehlakore la kholifolaoa e nōkiloeng le linaoa tse ntšo
- Nama ea kolobe, broccoli le lensisi
Na U Lokela ho Leka Lijo Tse Butle-butle?
Ba ts'ehetsang lijo tse nang le khalboto e liehang ba re e ea sebetsa bakeng sa ho theola boima ba 'mele. E ipapisitse le melao e mehlano eo e fanang ka maikutlo a hore e ka thusa ho eketsa sekhahla sa ts'ebeliso ea metabolic le ho thibela ho boloka mafura.
Lijo li khothaletsa ho qoba ho ja li-carb tse kang tsoekere le lijo-thollo mme ho fapana le moo li khothaletsa phepelo e phahameng ea protheine, meroho le linaoa.
E boetse e khothaletsa letsatsi le le leng la mahala la beke le beke, leo ka lona u ka jang eng kapa eng eo u ka e ratang.
Ka kakaretso, lijo tsena li bonahala li le bonolo ho lateloa ke ba batlang ho theola boima ba 'mele le ho ja li hloekile, kaha e khothaletsa lijo tse fokolang feela le lijo tse bonolo ho pheha.
Ntle le moo, mekhoa e sebetsang phepong ena e bontšitsoe ho khothaletsa tahlehelo ea boima ba 'mele, ho matlafatsa ho chesa mafura le ho eketsa satiety.
Phoso e ka sehloohong lijong ke hore e lekanyetsa lihlopha tse peli tsa lijo tse nang le limatlafatsi haholo - litholoana le lebese. Ka lebaka leo, e kanna ea se lumellane le batho ba nang le litlhoko tse phahameng tsa phepo, joalo ka baatlelete.
Ka kakaretso, lijo tse liehang ho ja li-carb ha li bonahale li hlahisa litla-morao tse kholo. Ka hona, haeba u nahana hore u ka khomarela leano nako e telele, lijo tsena e kanna ea ba tsela e bonolo ea ho theola liponto.
E Khahla Kajeno
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