Lintho tse 20 tse nyane tse u fang mafura

Litaba

• 1. Ho ja ka Potlako
• 2. Ho se Noe Metsi a Lekaneng
• 3. Ho ba Motsoalle Haholo
• 4. Ho lula Nako e telele haholo
• 5. Ho se robale ka ho lekaneng
• 6. Ho se be le nako ea ho phomola
• 7. Ho ja lijaneng tse kholo le likotlolo
• 8. Ho ja ka pel'a TV
• 9. Ho Noa Likhalori Tsa Hau
• 10. Ho se je liprotheine tse lekaneng
• 11. Ho se je Fibre e Lekaneng
• 12. Ho nka lifte Sebakeng sa Litepisi
• 13. Ho se be le Lijo tse bobebe tse phelisang hantle
• 14. Ho ja mafura a mangata haholo a phetseng hantle
• 15. Ho reka ntle le lenane la korosari
• 16. Ho Noa Li-Coffee tse Milk tse ngata haholo
• 17. Ho se je litholoana le meroho tse lekaneng
• 18. Ho Sebelisa Moaparo o Feteletseng
• 19. Ho ba le Linako tsa Kamehla tsa Lijo
• 20. Ho se je lijo tse nepahetseng ka mafelo-beke
• Ntlha ea Bohlokoa

Motho ea tloaelehileng o fumana ponto e le 'ngoe ho isa ho tse peli selemo se seng le se seng ().

Le ha palo eo e bonahala e le nyane, e ka lekana le liponto tse 10 ho isa ho tse 20 tse eketsehileng ka lilemo tse leshome.

Ho ja hantle le ho ikoetlisa khafetsa ho ka thusa ho thibela monono ona o nyenyang. Leha ho le joalo, hangata ke lintho tse nyane tse pakang liponto.

Ka lehlohonolo, o ka nka taolo ka ho fetola mekhoa ea hau kajeno.

Mona ke lintho tse nyane tse 20 tse etsang hore o be mafura.

1. Ho ja ka Potlako

Lefatšeng la kajeno, batho ba phathahane ho feta pele mme ba tloaetse ho ja lijo tsa bona kapele.

Ka bomalimabe, ho ja kapele ho kanna ha etsa hore o be mafura. Liphuputso li bonts'a hore batho ba jang lijo tsa bona kapele ba na le `mele o feteletseng kapa botenya (, 3,).

Lebaka ke hobane ho nka nako hore 'mele oa hau o bolelle boko ba hau hore o tletse. Kahoo, batho ba jang kapele ba ka ja lijo tse ngata ho feta kamoo 'mele oa bona o li hlokang pele ba ikutloa ba khotsofetse ().

Haeba u ja kapele, leka ho fokotsa lebelo ka ho hlafuna haholoanyane le ho loma hanyane. U ka ithuta maano a mang a ho fokotsa ho ja ha hau mona.

2. Ho se Noe Metsi a Lekaneng

Liphuputso li hakanya hore ho fihlela ho 16-28% ea batho ba baholo ba felloa ke metsi, 'me batho ba baholo ba kotsing e eketsehileng ().

Ho se noe metsi a lekaneng ho ka etsa hore u nyoruoe. Ho khahlisang ke hore lenyora le ka fosa e le sesupo sa tlala kapa takatso ea lijo ke 'mele ().

Phuputsong e 'ngoe, bo-rasaense ba fumane hore batho ba noang linoelo tse peli tsa metsi pele ho lijo tsa hoseng ba jele likhalori tse fokolang tsa 22% lijong tseo ho feta batho ba sa noeng metsi ().

Habohlokoa ho tsohle, metsi a hlakileng a na le li-calories. Liphuputso tse ling li fumane hore ho tlosa lino tse tsoekere tse tsoekere ka metsi ho ka fokotsa ho noa ha likhalori ka likhalori tse ka bang 200 ka letsatsi ().

Haeba u fumana metsi a hlabisang metsi a sa hlaka, leka ho eketsa likhae tsa likomkomere, sirilamunu kapa litholoana tseo u li ratang ho eketsa tatso.

3. Ho ba Motsoalle Haholo

Ho ba le bophelo ba sechaba ho bohlokoa bakeng sa ho boloka botsitso ba bophelo mosebetsing.

Leha ho le joalo, ho ba botsoalle haholo le batho ba bang ho ka etsa hore o be mafura. Maemo a sechaba hangata a kenyelletsa lijo kapa joala, tse ka eketsang li-calories ka mokhoa o bonolo lijong tsa hau.

Ntle le moo, lipatlisiso li bonts'a hore batho ba tloaetse ho ja joalo ka batho bao ba nang le bona. Kahoo haeba metsoalle ea hau e ja likarolo tse kholo kapa e khetha lijo tse se nang phepo, u na le monyetla oa ho latela (10, 11).

Ka lehlohonolo, ho na le lintho tseo u ka li etsang ho lula u phetse hantle ntle le ho tela bophelo ba hau ba bophelo. U ka fumana malebela a bohlale a ho ja u phetse hantle ha u jella mona.

4. Ho lula Nako e telele haholo

Linaheng tsa Bophirimela, motho e moholo ea tloaelehileng o lula lihora tse 9 ho isa ho tse 11 ka letsatsi ().

Le ha ho bonahala ho se kotsi, liphuputso li bonts'a hore batho ba lulang nako e teletsana ba na le monyetla oa ho nona haholo. Ntle le moo, ba na le likotsi tse kholo tsa mafu a sa foleng le lefu la pele ho nako ().

Mohlala, tlhahlobo ea lithuto tse tšeletseng tsa batho ba ka bang 600,000 e fumane hore batho ba baholo ba lutseng nako e teletsana ho feta lihora tse 10 ka letsatsi, joalo ka mosebeletsi ea tloaelehileng ofising, ba na le kotsi e kholo ea 34% ea lefu la pele ho nako ().

Ho khahlisang, lithuto li fumane hape hore batho ba lutseng nako e telele ha ba bonahale eka ba lefella nako eo ba e qetileng ba lutse le boikoetliso (,).

Haeba mosebetsi oa hau o kenyelletsa ho lula nako e telele, etsa bonnete ba hore o ikoetlisa pele ho mosebetsi, nakong ea lijo tsa mots'eare kapa kamora ho sebetsa makhetlo a 'maloa ka beke. U ka leka ho sebelisa tafole e emeng.

5. Ho se robale ka ho lekaneng

Maamerika a fetang karolo ea boraro ha a robale ka ho lekaneng ().

Ka bomalimabe, ho hloka boroko ho amana haholo le ho nona. Sena se bakoa ke lintlha tse ngata, ho kenyeletsoa liphetoho tsa lihormone le ho hloka sepheo sa ho ikoetlisa ().

Phuputsong e 'ngoe, bo-rasaense ba ile ba sekaseka mekhoa ea boroko ea basali ba fetang 68,000 ho feta lilemo tse 16. Ba fumane hore basali ba robalang ka tlase ho lihora tse 5 bosiu ba na le monyetla o moholo haholo oa ho nona ho feta batho ba robetseng lihora tse 7 kapa ho feta ().

Ho hobe le ho feta ke hore batho ba sa fumaneng boroko bo lekaneng ba na le mafura a mpeng, kapa mafura a visceral. Ho jara mafura a visceral ho hokahane le kotsi e kholo ea mafu a kotsi joalo ka lefu la pelo le lefu la tsoekere la mofuta oa 2 (,).

Haeba u thatafalloa ke ho robala, u ka fumana malebela a tla u thusa ho robala kapele mona.

6. Ho se be le nako ea ho phomola

Batho ba bangata ba phela maphathaphathe ebile ha ba na nako ea bona.

Ka bomalimabe, ho hloka nako ea ho phomola ho ka etsa hore o lule o imetsoe kelellong mme o be le mafura.

Boithuto bo bontša hore khatello ea maikutlo e lula e hokahane le mafura a mpeng. Ho bonahala khatello ena e etsa hore batho ba sa elelloe ba lakatse "lijo tsa boiketlo" tse se nang phepo ho imolla khatello ea maikutlo le ho ba etsa hore ba ikutloe ba le betere ().

Ho thuisa ke mokhoa o mong o motle oa ho sebetsana le khatello ea maikutlo. Tlhahlobo ea lithuto tse 47 tsa batho ba fetang 3 500 e bontšitse hore ho thuisa ho thusitse ho fokotsa khatello ea maikutlo le matšoenyeho ().

Ntle le ho thuisa, o ka leka yoga, ho fokotsa caffeine le ho ba le kelello ho thusa ho imolla khatello ea maikutlo.

7. Ho ja lijaneng tse kholo le likotlolo

Boholo ba lipoleiti tsa hau le likotlolo li ka ba le tšusumetso e kholo thekeng la hao.

Ha ho hlahlojoa lithuto tse 72, boramahlale ba fumane hore batho ba ja lijo tse ngata ha li fanoa ka lipoleiti le likotlolo tse kholo ho feta lipoleiti le likotlolo tse nyane ba sa elelloe. Ka karolelano, batho ba jang li-tableware tse kholo ba jele li-calories tse 16% ho feta lijong ().

Ntle le moo, phuputso e 'ngoe e fumane hore le litsebi tsa phepo e nepahetseng li sa tsebe ho ja ice cream ea 31% ha ba fuoa likotlolo tse kholo ().

Sena se etsahala hobane lipoleiti tse kholo li ka etsa hore phepelo ea lijo e shebahale e le nyane ho feta kamoo e leng ka teng. Sena se thetsa boko ba hau ho nahana hore ha u e-so je lijo tse lekaneng.

Ho fetohela tafoleng e nyane ho ka u thusa ho ja lijo tse fokolang ntle le ho lapa.

8. Ho ja ka pel'a TV

Hangata batho ba ja ha ba ntse ba shebelletse TV, ba bala marang-rang kapa ba bala pampiri. Leha ho le joalo, ho ja ha u khelositsoe ho ka etsa hore u je lijo tse ngata.

Tlhahlobo ea lithuto tse 24 e fumane hore batho ba ja lijo tse ngata nakong ea lijo ha ba ferekane ().

Ho khahlisang ke hore ba jeleng ba khelositsoe le bona ba jele lijo tse ngata hamorao letsatsing leo. Sena se ka etsahala hobane ba ne ba sa hlokomele hore na ba ja lijo tse kae nakong ea lijo.

Ha u ntse u ja, ikemisetse ho tlosa litšitiso tsohle 'me u shebane le lijo tsa hau. Sena se tsejoa e le ho ja ka kelello 'me se thusa ho etsa hore ho ja ho be monate le ho tseba ().

9. Ho Noa Likhalori Tsa Hau

Ho noa lero la litholoana, lino-mapholi le lino tse ling ho ka etsa hore o be le mafura.

Boko ba hau ha bo ngolise lik'hilojule tse tsoang lino tse tahang ka tsela e tšoanang le eo e ngolisang lik'halori tse tsoang lijong, ho bolelang hore o kanna oa lefella ka ho ja lijo tse ling hamorao ().

Phuputsong e le 'ngoe, batho ba 40 ba ile ba ja likhalori tse 300 ho tsoa liapole tse felletseng, liapole kapa apole le lijo tsa bona ka makhetlo a tšeletseng a fapaneng. Bo-rasaense ba fumane liapole tse felletseng li tlatsoa ka ho fetesisa, ha lero la apole e ne e se lona le tlatsoang hanyane ().

Fumana lik'hilojule tse tsoang lijong tse felletseng ho fapana le lino. Lijo tse felletseng li nka nako e ngata ho hlafuna le ho koenya, ho bolelang hore boko ba hau bo na le nako e ngata ea ho sebetsana le matšoao a tlala.

10. Ho se je liprotheine tse lekaneng

Ho haella ha protheine lijong tsa hau ho ka etsa hore o be le mafura.

Phepo ena ea bohlokoa e ka u thusa hore u lule u tletse nako e teletsana ha u ntse u ja lijo tse fokolang ().

Liprotheine li bolella 'mele hore o etse lihormone tse felletseng joaloka peptide YY, GIP le GLP-1. E boetse e bolella 'mele ho etsa lihormone tse fokolang tsa tlala joalo ka ghrelin (,).

Boithuto bo boetse bo bontšitse hore phepo e phahameng ea protheine e ka thusa ho matlafatsa metabolism ea hau le ho boloka boima ba mesifa - lintlha tse peli tsa bohlokoa bakeng sa ho boloka boima ba 'mele bo phetseng hantle (,).

Ho eketsa phepo ea hau ea protheine, leka ho ja lijo tse nang le protheine e ngata joalo ka mahe, nama, tlhapi, tofu le lensisi. U ka fumana lijo tse ling tse monate tsa protheine mona.

11. Ho se je Fibre e Lekaneng

Ho haelloa ke faeba lijong tsa hau ho ka etsa hore o be le mafura. Lebaka ke hore fiber e thusa ho laola takatso ea hau ea lijo ho u boloka u tlala ho feta (,,).

Phuputso e 'ngoe e bontšitse hore ho ja ligrama tse 14 tsa fiber ka letsatsi ho ka fokotsa khalori ea hau ho fihlela ho 10%. Sena se ka lebisa ho tahlehelo ea ho fihlela ho liponto tsa 4.2 (1.9 kg) ho feta likhoeli tse 'ne ().

Ntle le takatso ea lijo, litlamorao tsa fiber mabapi le tahlehelo ea boima ba 'mele lia ngangisana. Leha ho le joalo, taba ea hore fiber e tlatsitse e ka thusa ho sireletsa letheka la hao.

O ka eketsa phepelo ea hau ea fiber ka ho ja meroho e mengata, haholo linaoa le linaoa. Ntle le moo, o ka leka ho nka sesebelisoa sa fiber se qhibilihang joalo ka glucomannan.

12. Ho nka lifte Sebakeng sa Litepisi

Haeba u nka lifti ho fapana le litepisi tsa mosebetsing, u lahleheloa ke boikoetliso bo bonolo.

Lipatlisiso li bontša hore u chesa lik'halori tse 8 mohatong o mong le o mong o 20 oo u o hloang. Le ha likhalori tse 8 li ka utloahala li se na thuso, li ka eketsa likhalori tse fetang lekholo ka letsatsi haeba o tloaetse ho tsamaea lipakeng tsa mekato e mengata ().

Ntle le moo, liphuputso li bonts'a hore batho ba tsamaeang ka litepisi ba ntlafalitse boikoetliso le bophelo bo botle ba pelo le boko (,, 40).

Ho feta moo, lipatlisiso li bonts'a hore ho nka litepisi ho ka potlaka ho feta ho nka lifti haeba u nka nako ea ho leta (40).

13. Ho se be le Lijo tse bobebe tse phelisang hantle

Tlala ke le leng la mabaka a maholohali a hobaneng batho ba nona.

Ha batho ba lapile, ba na le monyetla oa ho ja likarolo tse kholo tsa lijo. Ntle le moo, tlala e ka eketsa litakatso tsa hau tsa lijo tse se nang phepo (41, 42,).

Ho ba le li-snacks tse phetseng hantle ho ka thusa ho loantša tlala le ho thibela litakatso tsa hau tsa lijo tse se nang phepo.

Hopola feela ho boloka boholo ba likarolo tsa hau lijong li le maemong a nepahetseng. Ho seng joalo, ho ja lijo tse bobebe tse ngata haholo hammoho le lijo tse kholo ho ntse ho ka ama letheka la hao.

U ka fumana litlhahiso tse ngata tse monate tsa seneke mona.

14. Ho ja mafura a mangata haholo a phetseng hantle

Mafura a phetseng hantle joalo ka avocado, oli ea coconut le oli ea mohloaare ke karolo ea bohlokoa ea phepo e nepahetseng.

Ka bomalimabe, "ho ba le ntho e ntle haholo" hape ho sebetsa ho mafura a phetseng hantle. Ke hobane mafura a phetseng hantle le ’ona a na le lik’hilojule tse ngata.

Ka mohlala, khaba e le 'ngoe ea oli ea mohloaare e na le lik'hilojule tse 119. Haeba u eketsa likhaba tse ngata tsa oli lijong tsa hau, likhalori li ka eketsa kapele (44).

Le hoja mafura a phetseng hantle a na le lik’hilojule tse ngata, a na le phepo e nepahetseng ’me ha aa lokela ho qojoa. Sebakeng seo, ikemisetse ho fumana mafura a mangata lijong tsa hau ho tsoa lijong tse felletseng tse kang saalmon le avocado. Lijo tsena li tlatsoa ho feta lioli feela.

Ntle le moo, ikemisetse ho ja mafura a phetseng hantle, liprotheine tse omeletseng, litholoana le meroho. Sena se lokela ho leka-lekanya lijo tsa hau ka tlhaho le ho fokotsa khalori ea hau ea letsatsi le letsatsi.

15. Ho reka ntle le lenane la korosari

Ho reka ntle le lethathamo la korosari ho kanna ha etsa hore o be mafura.

Lethathamo la mabenkele ha le na ho u thusa ho boloka chelete feela, empa le ka u emisa ho reka ka lepotlapotla, leo hangata le seng kotsi.

Ebile, liphuputso tse 'maloa li fumane hore batho ba rekang ka lethathamo la korosari ba na le monyetla oa ho ja ba phetse hantle, ba na le boima bo tlase mme ba boloka chelete e ngata (,).

Malebela ke ana a ho etsa lenane la korosari:

• Hlophisa lijo ka lihlopha hore li fumanehe ha bobebe.
• Haeba u tloaelane le lebenkele, thathamisa lijo tsa hau ka tatellano ho tloha haufi le monyako o kenang hole ho feta monyako. Sena se tla u thusa ho boloka nako le ho qoba moleko.
• Etsa bonnete ba hore lenane la hau la korosari le tsamaisana le moralo oa hau oa beke le beke oa lijo e le hore u se ke oa khutlela lebenkeleng hape.

16. Ho Noa Li-Coffee tse Milk tse ngata haholo

MaAmerika a fetang 60% a noa kofi ka letsatsi (47).

Seno sena se tsebahalang ha se matlafatse feela, empa se boetse se jere li-antioxidants le limatlafatsi tse molemo.

Leha ho le joalo, lipatlisiso li bonts'a hore Maamerika a fetang karolo ea bobeli borarong a eketsa tranelate, tsoekere, lebese le litlatsetso tse ling kofi ea bona, e ka etsang hore e se phele hantle. Sena se bolela hore tloaelo ea hau ea kofi e kanna ea kenya letsoho molemong oa mafura (48).

Mohlala, latte e telele e tsoang Starbucks e na le likhalori tse 204. Ho chencha kofi e ntšo ho ka u fa kofi e tšoanang ea caffeine ntle le likhalori tse eketsehileng (49, 50).

17. Ho se je litholoana le meroho tse lekaneng

Ke ba Maamerika ba fokolang ho feta a le mong ho ba leshome ba fihlellang likhothaletso tsa ho ja litholoana le meroho ().

Mohlomong ke lona lebaka le leholo leo ka lona Maamerika a 70% a nang le boima bo feteletseng kapa a nonneng ().

Ha se litholoana le meroho feela tse jereng limatlafatsi tse molemo, empa li boetse li na le lik'hilojule tse tlase haholo, e leng se loketseng letheka la hao (53).

Boithuto bo bongata bo bontšitse hape hore batho ba jang meroho le litholoana tse ngata ba na le monyetla oa ho ba le boima bo botle ba 'mele (,).

Haeba u thatafalloa ho ja litholoana le meroho ea hau, mona ke likeletso tse 'maloa tse thusang:

• Kenya litholoana tse ling ho oatmeal ea hau ea hoseng.
• Lokisetsa lithupa tse tala tsa veggie ebe u ea le tsona mosebetsing.
• Kenya meroho e mengata e khethiloeng ho sopho ea hau, sechu le li-lasagna.
• Ja sopho e entsoeng ka meroho le sechu ha ho ntse ho bata ho feta.
• Haeba u thatafalloa ke ho lokisa li-veggies tse ncha, leka ho li kopanya le meroho e hoammeng.

18. Ho Sebelisa Moaparo o Feteletseng

Sejo se le seng sa ho apara salate se ka ba le likhalori tse ngata ho feta salate eohle.

Mohlala, liaparo tse tloaelehileng tsa salate joalo ka ranch, chisi ea bleu le liaparo tsa Cesare li na le likhalori tse pakeng tsa 130 le 180 ka ts'ebeliso e tloaelehileng (56, 57, 58).

Ho hlakisa sena, ho ka nka metsotso e 30 ho tsamaea ka lebelo le itekanetseng ho chesa feela liaparo tsa salate (59).

Sebakeng seo, leka ho fokotsa liaparo tsa salate ka hohle kamoo ho ka khonehang, kaha li ka eketsa likhalori habonolo lijong tsa hau. Kapa ho betere, khetha salate ea khalori e tlase joaloka vinaigrette.

19. Ho ba le Linako tsa Kamehla tsa Lijo

Le ha ho lieha ho ja nako le nako ho se kotsi, ho ja khafetsa ka linako tse sa tloaelehang ho ka ba kotsi bophelong ba hau le thekeng la hao.

Phuputsong e 'ngoe le e' ngoe ea batho ba 11, bo-ramahlale ba fumane hore batho ba neng ba e-na le linako tse tloaelehileng tsa lijo ba ne ba ikutloa ba sa lapa haholo pele ho lijo mme ba khotsofetse haholo kamora ho ja. Sena se bolela hore batho ba nang le linako tse sa tloaelehang tsa lijo ba kanna ba ikutloa ba lapile haholo mme ba ja lijo tse ngata ().

Taba ea bohlokoa ka ho fetisisa ke hore batho ba nang le linako tse sa tloaelehang tsa lijo ba na le kotsi e kholo ea mafu a sa foleng. Sena se kenyelletsa ts'oaetso ea metabolism, lefu la pelo, insulin ho hanyetsa le taolo e mpe ea tsoekere maling (,).

Ka khopolo, linako tse sa tloaelehang tsa lijo li ka ntšetsa pele litlamorao tsena tse kotsi ka ho ama tšupa-nako ea 'mele oa hau. Oache ena e kahare e thusa lits'ebetso tse tloaelehileng joalo ka takatso ea lijo, metabolism le tšilo ea lijo, ka hona ho ja ka mokhoa o sa tloaelehang ho ka senya morethetho oa bona (,,).

20. Ho se je lijo tse nepahetseng ka mafelo-beke

Hangata batho ba fumana ho le bonolo ho ja ba phetse hantle hara beke hobane ba tloaetse ho etsa mesebetsi ea bona ea letsatsi le letsatsi ka boitlamo ba bona mosebetsing le bophelong.

Ka lehlakoreng le leng, mafelo-beke a na le sebopeho se fokolang. Ntle le moo, batho ba kanna ba ba pela liteko tse seng kotsi, tse ka lebisang ho nona.

Phuputsong e 'ngoe, bo-rasaense ba hlokometse mokhoa oa ho ja le ho ikoetlisa oa batho ba 48. Ba fumane hore batho ba nona ka mafelo-beke, kaha ba ja lijo tse ngata ebile ba se mafolofolo ().

Ka lehlohonolo, o boetse o na le nako e ngata mafelong a beke ea ho ea kantle le ho ikoetlisa. Ho feta moo, o ka qoba moleko ka ho tlosa lijo tse se nang phepo ka tlung.

Ntlha ea Bohlokoa

Ho na le lintho tse ngata tse nyane tse ka etsang hore o be mafura.

Leha ho le joalo, kajeno u ka etsa liphetoho bophelong hore u li ikarabelle.

Ka ho latela likeletso tse 'maloa feela sehloohong sena, o ka etsa bonnete ba hore o rua molemo ka ho fetisisa lijong tsa hau tse nepahetseng le ho ikoetlisa le ho qoba ho li senya ka phoso.