Na ho ja lijo tse bobebe ho Loketse Kapa ho hobe?

Litaba

• Ho ja lijo tse bobebe ke hobaneng ha batho ba ja lijo tse bobebe?
• Na ho ja lijo tse bobebe ho matlafatsa metabolism ea hau?
• Ho ja lijo tse bobebe ho ama takatso ea lijo le boima ba 'mele
• Liphello ho takatso ea lijo
• Liphello boima ba 'mele
• Liphello ho tsoekere ea mali
• E ka thibela tlala e harolang
• Malebela a ho ja lijo tse bobebe hantle
• Ho ja lijo tse bobebe tse phetseng hantle
• Ntlha ea bohlokoa

Ho na le maikutlo a fapaneng ka lijo tse bobebe.

Ba bang ba lumela hore e phetse hantle, ha ba bang ba nahana hore e ka u ntša kotsi le ho u nona.

Tlhaloso e qaqileng ea ho ja lijo tse bobebe le hore na e ama bophelo ba hau joang.

Ho ja lijo tse bobebe ke hobaneng ha batho ba ja lijo tse bobebe?

Snacking ke ha u ja lijo kapa lino tse pakeng tsa lijo tsa hau tse tloaelehileng.

Poleloana "Lijo tse bobebe" hangata e sebelisoa ho bua ka lintho tse sebelisitsoeng, tse nang le likhalori tse ngata joalo ka li-chips le cookies.

Leha ho le joalo, ho ja lijo tse bobebe ho bolela feela ho ja kapa ho noa ho hong lipakeng tsa lijo, ho sa tsotelehe hore na lijo li phetse hantle ().

Tlala ke eona ntho e ka sehloohong e bakang ho ja lijo tse bobebe, empa lintlha tse kang sebaka, tikoloho ea sechaba, nako ea letsatsi le phumaneho ea lijo le tsona lia kenya letsoho.

Ebile, hangata batho ba ja lijo tse bobebe ha lijo tse hohelang li le haufi - leha ba sa lapa.

Phuputsong e 'ngoe, ha batho ba nang le botenya kapa boima bo feteletseng ba botsoa hore na hobaneng ba khethile lijonyana tse sa pheleng hantle, karabelo e atileng haholo e bile teko, e lateloe ke tlala le maemo a tlase a matla ().

Ho phaella moo, takatso ea ho ja lijo tse bobebe le ho li noa bophelong bo bonahala e ikhethile haholo. Lintho tse susumetsang ho ja lijo tse bobebe li kenyelletsa lilemo le litumelo mabapi le hore na mokhoa ona o phetse hantle ().

Ho ja lijo tse bobebe ho bolela ho ja kapa ho noa kantle ho lijo tse tloaelehileng. Mabaka a ho ja lijo tse bobebe a kenyelletsa tlala, phumaneho ea lijo le lintlha tsa tikoloho le sechaba.

Na ho ja lijo tse bobebe ho matlafatsa metabolism ea hau?

Le ha ho bile le tlhahiso ea hore ho ja lihora tse 'maloa ho eketsa metabolism ea hau, bopaki ba mahlale ha bo tšehetse sena.

Patlisiso e bonts'a hore maqhubu a lijo ha a na phello e kholo ho hore na u chesa likhalori tse kae ().

Phuputso e 'ngoe ho batho ba jang palo e lekanang ea likhalori lijong tse peli kapa tse supileng ka letsatsi ha e fumane phapang ea likhalori tse chesitsoeng ().

Phuputsong e 'ngoe, batho ba nang le botenya ba ileng ba latela phepo e tlase haholo ea khalori libeke tse 3 ba bonts'itse ho fokotseha ho ts'oanang ha sekhahla sa metabolism, ho sa tsotelehe hore na ba ja li-calories tsa 800 joalo ka lijo tsa 1 kapa tse 5 ka letsatsi ().

Leha ho le joalo, phuputsong e 'ngoe, bahlankana ba mahlahahlaha ba jeleng protheine e phahameng kapa senokoe se phahameng pele ba robala ba bile le keketseho e kholo ea sekhahla sa ts'ebetsong hoseng ho latelang ().

Ho ja lijo tse bobebe lihora tse 'maloa hangata ho lumeloa hore ho eketsa metabolism. Leha ho le joalo, lipatlisiso tse ngata li bonts'a hore ho ja makhetlo a mangata ho na le phello e nyane kapa ho hang ho metabolism.

Ho ja lijo tse bobebe ho ama takatso ea lijo le boima ba 'mele

Liphuputso mabapi le litlamorao tsa ho ja lijo tse bobebe ho takatso ea lijo le boima li fane ka litholoana tse fapaneng.

Liphello ho takatso ea lijo

Ho ja lijo tse bobebe ho ama takatso ea lijo le ho ja lijo ha ho lumellanoe ka hohle.

Tlhahlobo e 'ngoe e tlalehile hore leha lijo tse bobebe li khotsofatsa tlala ka nakoana le ho khothaletsa maikutlo a ho khora, likhalori tsa tsona ha li lefelloe lijong tse latelang.

Sena se fella ka keketseho e eketsehileng ea khalori bakeng sa letsatsi ().

Mohlala, phuputsong e 'ngoe, banna ba nang le boima bo feteletseng ba jeleng seneke sa likhalori tse 200 lihora tse 2 kamora lijo tsa hoseng ba qetile ho ja li-calories tse 100 feela ka mots'eare ().

Sena se bolela hore kakaretso ea likhalori tsa bona e eketsehile ka likhalori tse ka bang 100.

Phuputsong e 'ngoe e laoloang, banna ba otileng ba ile ba ja li-snacks tse tharo tse phahameng, mafura a mangata kapa li-carb tse phahameng ka matsatsi a tšeletseng ().

Maemo a bona a tlala le kakaretso ea likhalori ha lia ka tsa fetoha ha li bapisoa le matsatsi ao ba neng ba sa je lijo tse bobebe ka 'ona, ho bontša hore lijo tse bobebe li ne li sa nke lehlakore ().

Leha ho le joalo, lithuto li bontšitse hape hore ho ja lijo tse bobebe ho ka thusa ho fokotsa tlala (,,).

Phuputsong e 'ngoe, banna ba jang protheine e phahameng, seneke se nang le fiber e ngata ba na le maemo a tlase a hormone ea tlala ea ghrelin le maemo a phahameng a hormone ea botlalo ea GLP-1. Ba boetse ba nkile karolelano ea likhalori tse fokolang tse 425 ka letsatsi ().

Phuputso e 'ngoe ho basali ba 44 ba nang le botenya kapa boima bo feteletseng e hlokometse hore seneke sa ho robala se nang le protheine kapa carbs se lebisitse ho fokotseheng tlala le maikutlo a maholo a botlalo hoseng ho latelang. Leha ho le joalo, insulin e ne e boetse e phahame ().

Ho ipapisitsoe le liphetho tsena tse fapaneng, ho bonahala eka litlamorao tsa ho noa takatso ea lijo li ipapisitse le motho le mofuta oa seneke se jeoang.

Liphello boima ba 'mele

Boholo ba lipatlisiso bo bontša hore ho ja lijo tse bobebe pakeng tsa lijo ha ho ame boima ba 'mele (,).

Leha ho le joalo, liphuputso tse 'maloa li fana ka maikutlo a hore ho ja liprotheine tse nang le protheine e ngata ho ka u thusa ho theola boima ba' mele (,).

Mohlala, phuputso e entsoeng ho batho ba 17 ba nang le lefu la tsoekere e tlalehile hore ho ja lijo tse bobebe tse nang le liprotheine tse ngata le lik'hemik'hale tse silang butle ho felletse ka ho theola boima ba 'mele ba boima ba lik'hilograma tse 1 nakong ea libeke tse 4 ().

Ka lehlakoreng le leng, lithuto tse ling ho batho ba nang le botenya kapa boima bo tloaelehileng li fumane hore ho ja lijo tse bobebe ho ka lebisa ho fokotsa boima ba 'mele kapa hona ho eketsa boima ba' mele (,).

Phuputsong e le 'ngoe, banna ba otileng ba 36 ba ekelitse khalori ea bona ka 40% ka ho ja likhalori tse ngata joalo ka lijo tse bobebe lipakeng tsa lijo. Ba bile le keketseho e kholo ea mafura a sebete le a mpeng ().

Phuputso e 'ngoe e bontša hore nako ea li-snacks e ka ama liphetoho tsa boima.

Phuputso e entsoeng ho basali ba 11 ba otileng e senotse hore ho ja seneke se nang le likhalori tse 190 ka 11:00 bosiu. ba fokotsa palo ea mafura ao ba a chesitseng haholo ho feta ho ja bohobe bo le bong ka 10:00 a.m. ().

Liphetho tse tsoakaneng li fana ka maikutlo a hore likarabo tsa boima ba ho noa linoko li kanna tsa fapana ka nako le nako ea letsatsi.

Liphetho tse tsoakiloeng tsa ho ithuta li fana ka maikutlo a hore likarabo tsa boima ba 'mele le takatso ea lijo lijong tse bobebe li fapana ka bomong, hammoho le nako ea letsatsi.

Liphello ho tsoekere ea mali

Le hoja batho ba bangata ba lumela hore hoa hlokahala ho ja khafetsa ho boloka maemo a tsoekere maling a tsitsitse letsatsi lohle, ha ho joalo kamehla.

Ebile, phuputso ho batho ba nang le lefu la tsoekere la mofuta oa 2 e fumane hore ho ja lijo tse peli feela tse kholo ka letsatsi ho felletse ka maemo a tlase a ho itima lijo ka tsoekere, kutlo e ntle ea insulin, le ho theola boima ba 'mele ho feta ho ja makhetlo a ts'eletseng ka letsatsi ().

Liphuputso tse ling ha li tlalehe phapang lipakeng tsa tsoekere maling ha lijo tse tšoanang li ne li jeoa kapa ho jeoa hammoho le lijo tse bobebe (,).

Ehlile, mofuta oa seneke le chelete e jeoang ke tsona lintlha tsa mantlha tse amang maemo a tsoekere maling.

Li-snack tsa carb e tlase, li-fiber tse phahameng haholo li bontšitse phello e ntle ho tsoekere ea mali le maemong a insulin ho feta lijo tse bobebe tsa carb ho batho ba nang le lefu la tsoekere le ba se nang lona (,,,).

Ntle le moo, li-snacks tse nang le protheine e ngata li ka ntlafatsa taolo ea tsoekere maling (,).

Phuputsong e entsoeng ho banna ba 20 ba phetseng hantle, ho ja senekehi sa lebese se nang le protheine e ngata le tlase ho lebisitse ho tlase ha tsoekere maling pele ho lijo tse latelang, ha ho bapisoa le lijo tse bobebe tsa lebese tse ngata kapa lero la lamunu ().

Ha ho hlokahale ho ja lijo tse bobebe ho boloka tsoekere e phetseng hantle maling. Ho ja liprotheine tse phahameng kapa li-fiber tse phahameng ho phahamisa maemo a tsoekere maling ho feta ho ja lijo tse bobebe tsa carb.

E ka thibela tlala e harolang

Ho ja lijo tse bobebe ho ka 'na ha se tsoele motho e mong le e mong molemo, empa ho ka thusa batho ba bang ho qoba ho lapa haholo.

Ha u nka nako e telele u sa je, u ka lapa hoo u ka qetellang u jele likhalori tse ngata ho feta kamoo u hlokang.

Ho ja lijo tse bobebe ho ka thusa ho boloka tlala ea hau e le maemong a maholo, haholo-holo matsatsing ao lijo tsa hau li arohaneng ka ho fapana.

Leha ho le joalo, ho bohlokoa ho etsa likhetho tse bobebe tsa seneke.

Ho ja seneke ho molemo ho feta ho itlohela hore u lape ka bohale. Sena se ka lebisa ho khetho e fokolang ea lijo le khalori e fetelletseng.

Malebela a ho ja lijo tse bobebe hantle

E le hore u rue molemo ka ho fetisisa lijong tse bobebe, latela melao-motheo ena:

• Palo ea ho ja. Ka kakaretso, ho molemo ho ja lijo tse bobebe tse fanang ka likhalori tse ka bang 200 le bonyane ligrama tse 10 tsa protheine ho u thusa hore u lule u khotše ho fihlela u ja lijo tse latelang.
• Maqhubu. Linomoro tsa hau tse fapaneng li ea fapana ho latela boemo ba tšebetso ea hau le boholo ba lijo. Haeba u le mahlahahlaha haholo, u kanna oa khetha li-snacks tse 2-3 ka letsatsi, ha motho ea lutseng haholo a ka etsa hantle haholo ha a sebelisa li-snacks tse 1 kapa a se na tsona.
• Ho nkeha habonolo. Boloka lijo tse bobebe tse nkehang habobebe ha u il'o etsa mesebetsi e meng kapa u tsamaea ha ho ka ba le tlala.
• Lijo tse bobebe tseo u lokelang ho li qoba. Lijo tse bobebe tse tsoetsoeng, tse nang le tsoekere e ngata li ka u fa matla, empa u tla utloa u lapile hora kapa tse peli hamorao.

Ha o ja seneke, etsa bonnete ba hore o ja mefuta le lijo tse nepahetseng ho fokotsa tlala le ho thibela ho ja haholo hamorao.

Ho ja lijo tse bobebe tse phetseng hantle

Le ha ho na le li-snacks le mekoallo tse ngata tse pakiloeng, ho khetha lijo tse matlafatsang ke ntho e ntle ka ho fetisisa.

Ke mohopolo o motle ho kenyelletsa mohloli oa protheine ka senameng sa hau.

Mohlala, chisi ea kottage le mahe a phehiloeng ka thata li bontšitsoe ho u boloka u tletse lihora tse ngata ().

Ntle le moo, li-snacks tse nang le fiber e ngata joalo ka lialmonde le linate li ka fokotsa takatso ea hau ea lijo le palo ea lijo tseo u li jang lijong tse latelang (,).

Litlhahiso tse ling tse 'maloa ke tsena:

• chisi ea khoele
• lilae tse ncha tsa meroho
• peo ea soneblomo
• chisi ea kottage e nang le litholoana

Ho khetha li-snacks tse phetseng hantle tse nang le liprotheine le fiber tse ngata ho thusa ho fokotsa tlala le ho o boloka o khotsofetse ka lihora tse 'maloa.

Ntlha ea bohlokoa

Ho ja lijo tse bobebe ho ka ba molemo maemong a mang, joalo ka ho thibela tlala ho batho ba tloaetseng ho ja ho tlola ha ba nka nako e telele ntle le lijo.

Leha ho le joalo, ba bang ba ka etsa betere ho ja makhetlo a mararo kapa a fokolang ka letsatsi.

Qetellong, kannete ke khetho ea motho ka mong. Haeba u il'o ja lijo tse bobebe, etsa bonnete ba hore u khetha lijo tse phelisang hantle tse u phelisang le ho khotsofala.