Litaba tse Hlollang ka Lijo tsa Hao tse Leka-lekaneng tsa Bophelo bo Botle

Litaba

• U tšoenyehile ka kofi le khetho e itseng ea lijo? U ka 'na ua makatsoa ke ho utloa hore na ke lijo le kofi tse kae tse lumellanang le phepo ea hau e nepahetseng.
• Mona ke lintlha tse mabapi le rap e mpe le melemo ea bophelo bo botle ea kofi.
• Ha ho na lebaka la ho ba le nama ea khomo e nang le nama ea khomo! Ha e le hantle, ho na le melemo e mengata ea phepo e nepahetseng ea nama ea khomo le sebaka sa eona morerong oa hau oa phepo e nepahetseng.
• Melemo ea bophelo bo botle ba litapole - le li-carb tse phetseng hantle
• U balile ho hongata ka li-carbs tse phahameng tse pakang liponto. Joale bala ka melemo e metle ea bophelo bo botle ba litapole le li-carbs tse phetseng hantle.
• Koahela lilakane tsa likhoho 'me u tlose li-mushroom lethathamong la li-no-no' me u fumane melemo ea li-mushroom le lijana tsa kana tse phetseng hantle lijong tsa hau.
• Lijana tsa Khoho tse Phelang
• Melemo ea Li-mushroom
• Ho pheha Shrimp: E-ba Molemo ho Pelo ea Hao
• Ho ja li-shrimp e ka ba karolo ea lijo tsa pelo ea hau e phetseng hantle - kahoo eketsa li-shrimp ho khutlela lethathamong la lintho tseo u lokelang ho li etsa!
• Tlhahlobo bakeng sa

U tšoenyehile ka kofi le khetho e itseng ea lijo? U ka 'na ua makatsoa ke ho utloa hore na ke lijo le kofi tse kae tse lumellanang le phepo ea hau e nepahetseng.

E 'ngoe ea maemo ana e utloahala e tloaelehile?

1. Ha u ntse u laela cappuccino ea hoseng, u tsilatsila motsotsoana feela, u ipotsa hore na u lokela ho noa tee e tala ho e-na le hoo, kaha ha ho na melemo ea sebele ea bophelo bo botle ea kofi.
2. Hamorao bareng ea salate, o feta barekisi ba li-broccoli molemong oa li-mushroom mme o ikutloa o le molato hanyane ka ho se etse khetho e ruileng ka ho fetisisa ea vithamine bakeng sa leano la hau la phepo e nepahetseng.
3. Ha u ja lijo tsa mantsiboea, ua tseba hore khoho e ka ba khetho e mafura a tlase, empa u lakatsa nama ea nama, ka hona u lahlela sirloin ka har'a grill ebe u itlama ho etsa moralo oa hau oa phepo e nepahetseng - hosane.

Joale, nahana eng? Ha ho tluoa mokhoeng oa ho ja hantle, ha ua etsa hampe joalo kajeno. Lijo tse ngata - ho kenyeletsoa kofi, nama ea khomo le li-mushroom - li hlahisitse botumo bo sa tšoanelang ka hore ke likoluoa ​​tsa phepo (caffeine e ngata haholo kapa mafura) kapa, maemong a li-mushroom, li-wimps tsa phepo e nepahetseng. Empa lipatlisiso tsa morao-rao li paka hore bona, le lihlahisoa tse ling tse tharo tse nyefotsoeng, ba na le ho hongata hoo ba ka fanang ka hona mme ba lokeloa ke ho ba le sebaka morerong oa hau oa phepo e nepahetseng.

Mona ke lintlha tse mabapi le rap e mpe le melemo ea bophelo bo botle ea kofi.

Rap e Mpe: Kofi K'hafeine e kotsi ho uena hobane e etsa hore u tšoenyehe 'me u tšoenyehe.

'Nete e phetseng hantle: Kofi Ka li-antioxidants tse ngata ka ho noa ho feta tee e tala kapa e ntšo, mohope oa hau oa letsatsi le letsatsi oa java - e nang le k'hafeine kapa e nang le mafura - e kanna ea sireletsa khahlanong le mafu a amanang le lilemo joalo ka Parkinson's le Alzheimer's, ho latela phuputso ho Journal of Chemistry Chemistry.

Lipatlisiso tse ling li bontša hore melemo e meng ea bophelo bo botle ea kofi e ka kenyelletsa ho fokotsa kotsi ea:

• lefu la pelo
• kankere ea matsoele
• sefuba
• nyooko
• masoba
• lefu la tsoekere

Tlaleho ea morao tjena koranteng ea Diabetes Care e fumane hore basali ba noang kopi ea kofi ka letsatsi ba theola monyetla oa lefu la tsoekere ka karolo ea 13 lekholong; ho ba le linoelo tse peli ho isa ho tse tharo ho fokotsa kotsi ka liperesente tse 42. Etsa bonnete ba hore u fokotsa li-add-ins, kaha ho kenya kopi ea hau ka tsoekere, sirapo le tranelate ho ka nyatsa melemo ea kofi e phetseng hantle.

Ha ho na lebaka la ho ba le nama ea khomo e nang le nama ea khomo! Ha e le hantle, ho na le melemo e mengata ea phepo e nepahetseng ea nama ea khomo le sebaka sa eona morerong oa hau oa phepo e nepahetseng.

The Bad Rap: Nama ea khomo Ho loma ho hong le ho hong ho tletse mafura a mangata a mangata-le li-calories.

'Nete e Phetseng Hantle: Khomo ea Khomo Ho lokile hore basali ba je nama ea khomo e mafura a mane ka beke. (Meseo e fokolang haholo e tšoauoe "loin" kapa "ho potoloha.") Lilemong tse leshome tse fetileng, indasteri ea likhomo e fetotse tsela eo likhomo li feptjoang le ho holisoa ka eona ho eketsa melemo ea phepo ea nama ea khomo ka ho hlahisa nama e mafura. "Ho sehiloe ha nama ea nama ea khomo hona joale ho na le mafura a ka etsang liphesente tse 20 mme ho na le karolelano e phetseng hantle ea mafura" a matle "le" a mabe "ho feta kamoo a neng a tloaetse kateng," ho hlalosa Sue Moores, M.S., R.D., moeletsi oa phepo e nepahetseng St. Paul, Minn.

Melemo e meng ea phepo ea nama ea khomo e kenyelletsa conjugated linoleic acid (CLA), mafura a phetseng hantle a ka theolang li-cholesterol tsa LDL ("tse mpe"), a laola boima ba 'mele le ho thibela mofetše, bafuputsi ba re. Seo se bolela ho tšela poleiti ea meroho e tsoakiloeng le li-ounces tse 3 tsa sirloin e tšesaane kapa ho beha karolo e le 'ngoe ea steak le litapole bakeng sa lijo tsa mantsiboea e kanna ea ba mohato oa thibelo ea mafu leanong la hau la phepo e nepahetseng.

Ho sebeletsa ka mokhoa o itekanetseng ha ho fane feela ka liphesente tse 39 tsa vithamine B12 eo 'mele oa hau o e hlokang letsatsi le leng le le leng, empa e fana ka liperesente tse 36 tsa zinki ea hau ea letsatsi le letsatsi le liperesente tse 14 tsa tšepe ea hau ea letsatsi le letsatsi - liminerale tse peli tseo basali ba fokolang ba fumanang tse lekaneng' me ba hlokang ho li hlokomela mabapi le ho sebetsana le moralo oa phepo e nepahetseng.

Khetha nama ea khomo e "fepiloeng ka joang" ha ho khonahala: e na le CLA e fetang habeli le mafura a mafura a omega-3 a phetseng hantle joaloka mefuta e fepehileng ka lijo-thollo, ho latela phuputso e sa tsoa etsoa ho tsoa Univesithing ea Melbourne naheng ea Australia. Li-Omega-3 li bohlokoa kholisong ea boko le ts'ebetsong mme e lokela ho ba karolo ea leano le leng le le leng la phepo e nepahetseng ea phepo e nepahetseng.

Melemo ea bophelo bo botle ba litapole - le li-carb tse phetseng hantle

U balile ho hongata ka li-carbs tse phahameng tse pakang liponto. Joale bala ka melemo e metle ea bophelo bo botle ba litapole le li-carbs tse phetseng hantle.

The Bad Rap: Litapole Lijo tsena tse nang le carb e phahameng li bokella liponto.

'Nete ea Bophelo bo Botle: Litapole Tapole e halikiloeng e na le lik'hilojule tse 160 feela le ligrama tse 4 tsa fiber. Ho feta moo, litapole li ne li le boemong bo phahameng ka ho fetisisa lethathamong la satiety e entsoeng ke bafuputsi Univesithing ea Sydney, Australia, ho feta lijo tse ling tse 37, ho akarelletsa le raese e sootho, bohobe ba lijo-thollo le pasta ea koro, lintho tse atisang ho kenyelletsoa habonolo mererong ea phepo e nepahetseng. .

Li-dieters tse nang le carb e tlase hangata li qoba litapole hobane li phahame ka tekanyo e bitsoang glycemic index (GI), e leng tekanyo ea hore na li phahamisa tsoekere ea mali kapele hakae. Litsebi tse ling li re lijo tse nang le li-GI tse phahameng li baka tlala le ho lebisa ho hlahiseng insulin ho feta tekano, e ka etsang hore 'mele o boloke mafura a mangata, a sa hlahiseng leano le lekaalo la phepo e nepahetseng.

Empa khopolo eo e na le likhang. "Mme, boemong bofe kapa bofe, GI ke lebaka feela haeba o ne o na le litapole tse halikiloeng ntle le letho. Hang ha o li tšela ka ho hong - salsa ea linaoa kapa meroho e sautsoeng, mohlala - kapa o e je le lijo tse ling e le karolo ea lijo, 'mele oa hau o nka nako e teletsana ho e sila' me ha o bake sekhahla se phahameng maemong a tsoekere maling, "ho bolela Moores.

Ha phuputso ea haufinyane ea Harvard e fumane keketseho e nyane ho mofuta oa lefu la tsoekere la mofuta oa II har'a batho ba jang litapole le Mafora khafetsa, kotsi e ne e le kholo ho basali ba nonneng ba li jang sebakeng sa lithollo tse felletseng. moralo oa phepo e nepahetseng.]

Koahela lilakane tsa likhoho 'me u tlose li-mushroom lethathamong la li-no-no' me u fumane melemo ea li-mushroom le lijana tsa kana tse phetseng hantle lijong tsa hau.

Lijana tsa Khoho tse Phelang

The Bad Rap: Khoho, Nama e Lefifi Moropa oo o kanna oa ba mongobo hape o be tastier ho feta sefuba, empa mafura ao kaofela a e etsa no no no ea lijo.

'Nete ea Bophelo bo Botle: Likhoho, Nama e Lefifi Ounce bakeng sa ounce, likhoho tse lefifi li na le mafura a fetang makhetlo a mararo ho feta nama e tšoeu, empa li-gram tse ling ha li na matla. Ke mafura a khotsofatsang a amehang phepong e nepahetseng.

Ho phaella moo, li-ounise tse 3 tsa nama ea serope li fana ka:

• hoo e ka bang karolo ea 25 lekholong ea tšepe
• habeli riboflavin
• zinc e fetang habeli

ho feta karolo e le 'ngoe ea nama ea matsoele, limatlafatsi tse bohlokoa haholo phepong e leka-lekaneng ea phepo,' me e fana ka likhalori tse ling tse 38 feela.

Keletso ea phepo e nepahetseng: Ho sa tsotelehe hore na u rata likhoho life, u se ke ua ja letlalo kaha le eketsa lik'hilojule tse 61 le ligrama tse 8 tsa mafura (haholo-holo a tletse). E tlohele nakong ea ho pheha, leha ho le joalo; Liphuputso li bonts'a ho pheha nama ea likhoho ka letlalo ha e fetole mafura a nama - e leng se molemo bakeng sa lijo tse phetseng hantle - empa ho fella ka nonyana e monate.

Melemo ea Li-mushroom

The Rap Rap: Li-mushroom Li-fungus tsena ha li na livithamini ebile li sehlopheng se le seng sa "lesoba le letšo le nang le phepo" le lettuce la leqhoa.

'Nete e phetseng hantle: Li-mushroom Li-mushroom li na le matla a maholo a ho loants'a maloetse, ho latela phuputso ea haufinyane e tsoang Univesithing ea Penn State - e matlafalitseng limatlafatsi tse ling hape ke karolo e ntle ea phepo e nepahetseng.

Li-mushroom tse tšoeu, crimini, shiitake, maitake le king oyster kaofela li na le ntho e thusang ho hlohlelletsa lisele tse tšoeu tsa mali ho matlafatsa tlhahiso ea khemik'hale ea mantlha e senyang mofets'e, bafuputsi ba re.

Phuputso e boetse e bontšitse hore li-mushroom li kenya letsoho mefuta e mengata ea limatlafatsi lijong tsa rona tse phetseng hantle; li-ounise tse 3 feela (li-mushroom tse kholo tse ka bang hlano) li fana ka liperesente tse fetang 10 tsa lijo tse khothalletsoang letsatsi le letsatsi bakeng sa riboflavin, niacin, vithamine B5, koporo le potasiamo - kaofela li le ka tlase ho likhalori tse 30. [header = Cooking shrimp: ena ke karolo ea bohlokoa ea phepo e nepahetseng ea pelo ea hau - ka 'nete.]

Ho pheha Shrimp: E-ba Molemo ho Pelo ea Hao

Ho ja li-shrimp e ka ba karolo ea lijo tsa pelo ea hau e phetseng hantle - kahoo eketsa li-shrimp ho khutlela lethathamong la lintho tseo u lokelang ho li etsa!

Rap e mpe: Shrimp Ba ntse ba sesa ka "cholesterol" e thibang methapo, ba u beha kotsing ea lefu la pelo.

'Nete e Phetseng Hantle: Shrimp Shrimp e ka ba karolo ea lijo tsa pelo ea hau - ehlile! Li na le gram e ka tlase ho 1 ea mafura a mangata ka li-ounce tse 3 tse sebeletsang (li-shrimp tse ka bang 15). Sue Moores, setsebi sa phepo e nepahetseng, oa hlalosa: Empa seo li-shrimp li nang le sona e kanna ea ba sa bohlokoa le ho feta seo ba se nang sona. Ke e 'ngoe ea lijo tse' maloa ka tlhaho tse nang le vithamine D ea tlhaho 'me e na le limatlafatsi tse ngata tse ahang masapo ho feta khalase ea lebese ea 8-ounce, e ka bang karolo ea boraro ea tekanyetso ea letsatsi le letsatsi ea lijo tse nang le phepo e nepahetseng.

Karolo ea 36 lekholong ea rona ha e fumane vithamine D eo re e hlokang, e beha kotsing ea:

• ho tepella maikutlo
• khatello ea kelello
• lefu la ho fokola ha masapo
• mathata a autoimmune

Lijo life kapa life tse fanang ka vithamine D e ngata joalo e lokela ho ba karolo e iketsang ea lijo tse phetseng hantle.

Haeba lihlooho tsa litaba tsa morao-rao li u tšoenyehile ka maemo a litlhapi, phomola - li-shrimp li lethathamong la lijo tsa leoatleng tse tlase ho feta tsa mercury tsa U.S. Sena se bolela hore o ka ba le li-servings tse tharo ho isa ho tse tharo ka beke ntle le ho tšoenyeha ka kotsi e ka bang teng ea mercury ho uena - kapa tsamaisong ea methapo ea ngoana ea e-so hlahe.

Tlhahlobo bakeng sa