Malebela a holimo a Lijo ho theola Boima ba 'Mele Molemo

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Ha re rate ho u joetsa seo u tlamehang ho se etsa - u ka iketsetsa liqeto tse bohlale. Empa re etsa mokhelo mona. Latela melao ena ea motheo ea 11 'me u tla theola boima ba' mele. Re a tshepisa.

Ho theola boima ba 'mele: Pump Up The Volume

Ehlile, o hloka ho nahana ka mafura le likhalori ha o nahana ka lijo kapa seneke. "Empa moea oa lijo le metsi, kapa molumo, le tsona li bohlokoa," ho bolela Barbara Rolls, Ph.D., moprofesa oa phepo e nepahetseng Penn State ebile e le sengoli sa Morero oa ho ja oa Volumetrics. "Lijo tse nang le molumo o phahameng li ka u tlatsa ka likhalori tse fokolang." Ka mohlala, u ka 'na ua se ke ua fumana lik'hilojule tse 100 tsa morara o omisitsoeng (hoo e ka bang 1⁄4 senoelo) li khotsofatsa joaloka lik'hilojule tse 100 tsa morara (hoo e ka bang senoelo se le seng). Phuputsong e 'ngoe, Rolls o ile a hlokomela hore batho ba neng ba ja salate e tletseng lihlahisoa tse ncha ba ja lik'hilojule tse fokolang ka karolo ea 8 lekholong (empa ba ikutloa ba tletse) joaloka ba neng ba e-na le litlolo tse nang le boima bo phahameng (le tse tlaase) tse kang chisi le moaparo. Bakeng sa molumo o se nang khalori, khetha litholoana le meroho e nang le fiber e ngata.

LITLHAKISO TSE PHELANG BOPHELO: Lijo tse monate ka ho fetisisa bakeng sa boroko bo tebileng

Ho Theola Boima ba 'Mele: Snooze More le Ho Fokotsa ho Eketsehileng

Ho iqobella ho robala betheng bakeng sa ho ikoetlisa hoseng haholo e ka ba ho senya boiteko ba hau ba ho theola boima ba 'mele haeba u sa reke lifate tse lekaneng. Phuputso e ncha e tsoang Univesithing ea Chicago e senola hore ho its'oarella ha li-zzz ha o ntse o ja ho etsa hore mmele oa hau o lahleheloe ke metsi, mesifa le lisele tse ling ho fapana le mafura-tse fokotsang metabolism ea hau. Susan Kleiner, Ph.D., R.D., mong’a High Performance Nutrition e Mercer Island, Washington, o re: “Hape, ho hloka boroko ho etsa hore ’mele oa hao o be tlas’a khatello ea kelello, ’me ha seo se etsahala, se itšoarella ka mafura. Hape, e ka eketsa tlhahiso ea 'mele oa hau ea ghrelin, hormone e matlafatsang takatso. Ho theola boima ba 'mele: Se ke oa noa likhalori tsa hau

Maamerika a mahareng o fumana liperesente tse 22 tsa likhalori tsa hae tsa letsatsi le letsatsi (tse ka bang 350) lijong. Bothata: "Maro a tsamaea ka potlako mpeng ea hau hore boko ba hau bo bone tšebeliso ea khalori," ho bolela Kleiner. Phuputso ho American Journal of Clinical Nutrition e fumane hore batho ba sehang lino tse nang le tsoekere lijong tsa bona ba lahlehetsoe ke ponto e le ngoe kamora likhoeli tse tšeletseng ho feta ba fokotsang likhalori tse tšoanang lijong.

'Me li-sodas ha se tsona feela lino tse lokelang ho hlokomeloa, ho bolela Bob Harper, mokoetlisi ho NBC's The Biggest Loser. "U ka chesa lik'hilojule tse 200 ha u ikoetlisa ka metsotso ea 30 ebe u li khutlisetsa 'meleng oa hao ka ho noa seno sa lipapali kapa latte e tletseng tsoekere."

LINOA TSA BOPHELO: U ka noa tsela ea hau joang

Ho theola boima ba 'mele: Kopanya ho ea holimo ho ea tlase

Liprotheine, tsa nama, linaoa le linate, le fiber, tse fumanoang bohobe ba koro le lihlahisoa, ke lijo tse senyane haholo. Ho molemo le ho feta: li je hammoho. "Fiber e monya metsi ebe e ruruha ka mpeng, e nka sebaka," ho bolela Kleiner, setho sa boto ea boeletsi ea SHAPE. "Mme protheine e romela lets'oao la lihormone 'meleng oa hau le etsang hore u ikutloe u khotsofetse." Phuputso e phatlalalitsoeng ho New England Journal of Medicine e bontša hore batho ba latelang lijo tse kopanyang tse peli ba na le tšekamelo ea ho theola kapa ho boloka boima ba 'mele, haholo-holo hobane ha ba fumane li-spikes tsa tsoekere e ka lebisang ho itlopa joala.

Ho theola boima ba 'mele: Veg Out Hang ka Beke

Litsebi tsa phepo e nepahetseng li rata ho soasoa ka hore ha ho motho ea kileng a nona a ja lihoete. Ho na le 'nete ho seo: Phuputso ho American Journal of Clinical Nutrition e tlaleha hore batho ba jang nama ba na le menyetla e 15 lekholong ea ho ba boima bo feteletseng kapa botenya ho feta metsoalle ea bona e jang nama. Ke hobane batho ba jang limela ba tloaetse ho ja likhalori le mafura a fokolang, le litholoana le meroho e mengata. Empa ha ua tlameha ho ea batang-turkey ho, uh, turkey ho bona molemo. Leka ho ea se na nama hang ka beke: Tlosa nama ea khomo ka li-tacos ka linaoa, kapa u be le sandwich ea hummus sebakeng sa ham ea hau e tloaelehileng le Switzerland.

LITLHAKISO TSE NCHA TSA LITLHAKU TSA BOPHELO: Tsamaisa mokhoa oa hau oa lijo tsa hoseng o phetseng hantle Ho theola boima ba 'mele: Pele ho meroalo oa hau li-calories

U se utloile makhetlo a milione: Se ke oa tlola lijo tsa hoseng. "Ho ja ntho ea pele ho ntlafatsa khalori ea hau," ho hlalosa Bob Harper, ea thehileng boikoetliso ba rona ba Bikini Body Countdown. "Haeba u sa je pele ho tsoha lihora tse peli, metabolism ea hau e ka fokotseha ho boloka matla." Noshing pele ho nako ho u fa matla le ho matlafatsa boikemisetso ba hau ba ho lula u le tseleng letsatsi lohle. Ebile, bafuputsi ba Lefapha la Temo la U.S. ba fumane li-dieters tse jang lijo tse kholo tsa hoseng li atlehile ho feta ho lahleheloa ke mafura a 'mele ho feta ba sa nkeng lijo tsa hoseng e le tsona tsa bohlokoa. "Basali ba bangata ba lokela ho ikemisetsa ho fumana lik'hilojule tse 300 ho isa ho tse 400 lijong tsa hoseng," ho bolela Bob Harper.

Ke moferefere oa ho tsoa monyako? Etsa mosebetsi o monyane oa boitokisetso: Ka Sontaha, phafa lehe le nang le mahe a phehiloeng ka thata (lik'hilojule tse 80 ka 'ngoe),' me u le kopanye le pakete ea oatmeal hang-hang e entsoeng ka lebese la nonfat le banana e mashed (lik'hilojule tse ka bang 290). Bob Harper o re: "Protheine e loantšana le tlala, 'me li-carbs lia u matlafatsa."

LINTLHA TSA MAFURA: Tataiso ea botle, bobe le mafura

Ho theola boima ba 'mele: Etsa Metsoalle le Mafura

Mafura a na le lik'hilojule tse fetang habeli tsa lik'habohaedreite kapa liprotheine, empa "'mele oa hau o hloka mafura hore o sebetse," ho bolela Kleiner. "Ha o sa fumane lijo tse lekaneng, boko ba hau bo romela molaetsa ho lisele tsa hau hore li tšoare mafura a 'mele." Sena se bolela hore o kanna oa hloka ho eketsa mafura a hau e le hore o fokotse.

Ha e le hantle, phuputso ea morao tjena ho The New England Journal of Medicine e fumane hore basali ba neng ba ja lijo tse nang le mafura a itekanetseng (liperesente tse 35 tsa lik'hilojule) ba theohile ka karolelano ea lik'hilograma tse 13-'me ba li boloka ho feta ba leano la mafura a tlaase. Mafura a boetse a nka nako e teletsana ho sila 'me a thusa ho loantša tlala le ho itima lijo.

Sheba ho lema mehloli ea mafura a kang oli ea mohloaare, linate le li-avocado, hammoho le litlhapi, bakeng sa mafura a polyunsaturated le monounsaturated. Ho nka hore o ja likhalori tse 1 600 ka letsatsi, ikemisetse ho boloka mafura a hau a letsatsi le letsatsi a ka ba ligrama tse 62, kapa li-calories tse 560.

Maikutlo a bophelo bo botle ba motšehare: Li-swaps tse phahameng tsa setsebi sa phepo e nepahetseng

Ho fokotsa boima ba 'mele: Etsa Lijo Ketsahalo e ka Sehloohong

Kleiner o re: “Batho ha ba tsebe seo ba se kenyang melomong ea bona, haholo-holo ha ba e-ja ka pel’a k’homphieutha kapa thelevisheneng. Empa ha u sa ele hloko lijo tsa hao, u ja haholo. Rolls o re: "Mala a rona ha a lemohe hore re khotše ha likelello tsa rona li sa tsepamisa mohopolo lijong." O khothaletsa ho ipha nako ea ho lula fatše le ho ja bonyane lijo tse "hopoloang" ka letsatsi. Haeba u tlameha ho sebetsa lijong tsa mots'eare, loma pakeng tsa mangolo tsoibila mme u etse boiteko bo matla ba ho natefisa e 'ngoe le e' ngoe.

Ho theola Boima ba 'mele: Tsoela Pele, Eba le Cookie Eo

Phuputso e entsoeng koranteng ea Obesity e bontša hore basali ba neng ba re ba latela lijo tse thata ba ne ba e-na le menyetla ea 19 lekholong ea ho ba batenya ho feta ba nang le moralo o feto-fetohang oa ho ja. James O. Hill, Ph.D., motsamaisi oa Setsi sa Phepo ea Batho Univesithing ea Colorado, Denver o re: "Ha u se u e-na le monahano oa ho se be le letho kapa u se na letho." "Hangata, ho thella ho le leng ho tla etsa hore u ikutloe u hlōtsoe 'me u etse hore u tele." Ho e-na le hoo, khotsofatsa hanngoe ka nako e itseng. Kleiner o fana ka tlhahiso ea ho ipha likarete tse hlano tsa "tsoa ka ntle ho lijo tsa ka" beke le beke. Fana ka karolo e le 'ngoe feela nako le nako.

DESSERI TSE SA MOLATO KA MOLATO: Leka diresepe tsena tsa chokolete tse nang le khalori e tlase

Ho theola boima ba 'mele: Eba Sleuth ea Lijo

Sephutheloana kapa lenane la lijo le ka tseka hore lijo "li fokotsoe," empa seo ha se bolele hore ke khetho e bohlale. Lisa R. Young oa Ph.D. moprofesa oa lekala la phepo e nepahetseng Univesithing ea New York. Ka 'nete, thutong ea Univesithi ea Cornell, bafuputsi ba fumane batho ba jang lijong tsa "bophelo bo botle" ba nyenyefatsa lijo tsa bona ka lik'hilojule tse ka bang 200. Lekola lipalo tsa khalori! U ka 'na ua makala!

LINTLHA TSE KHOANG TSE JOANG: Se lumele litšōmo tsena tse 7 tse tloaelehileng tsa lijo

Ho theola boima ba 'mele: Fokotsa lijana tsa hau

Ho bala likhalori ke karolo ea mantlha ea ho fokotsa boima ba 'mele, empa e ea tsamaisana le taolo ea karolo. Young o re: “Re na le tšekamelo ea ho ja ho feta tekano hobane hangata re ‘ja ka mahlo’—haeba re ka bona sejana sa rōna, kelello ea rōna e nahana hore re lokela ho e qeta. Ho boloka li-servings li ntse li le teng, sebelisa poleiti e nyane. Bafuputsi Univesithing ea Cornell ba fumane batho ba jang li-hamburger lisoseng ba lumela hore ba ja liperesente tse 20 tsa likhalori tse ngata ho feta kamoo ba neng ba le kateng, athe ba jang lipoleiti tse 12-inch ba nahana hore ba ka ja hanyane mme ba sa khotsofala. Kahoo beha lijo tsa hau tsa mantlha sejana sa salate ho fapana le hoo.

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