Phutholoha 'me u thabele ho ja ho le letona
Re 'nile ra bolelloa ka lilemo tse mashome hore ho bala lik'hilojule ke eona feela tsela ea ho theola' mele, ho fumana mesifa le ho fokotsa mafura, empa litafole tsa lijo tsa mantsiboea li fetohile. Ha lik'halori li ntse li le bohlokoa haholo, baatlelete ba bohlale ba tseba hore ba lokela ho lebisa tlhokomelo boleng ba lik'hilojule tsa bona ho feta bongata ba tsona - ke ka lebaka lena.
Tsepamisa maikutlo holim'a boleng ba ho se bala
Na hoa khoneha ho finyella lipakane tsa rona tsa bophelo bo botle le ho ikoetlisa ha re khaotsa ho bala lik'hilojule? Ho ea ka lipatlisiso tsa morao-rao, sepheo se lokela ho ba boleng ba lijo, boholo ba karolo ea 'mele le ho se hatise ka lipalo haholo. Lekhotla la Amerika la ho ikoetlisa le bontša hore "ho bala lik'hilojule ke ntho e boima, nako e ngata le tsela ea sebele ea ho se je lijo." Sena se tlile joaloka phefumoloho ea moea o hloekileng ho ba loantšang le ho imeloa ke lipalo tsohle tsa lijo. Litsebi tse ngata tsa phepo e nepahetseng li 'nile tsa hatisa feela ho ngola lijo tse phetseng hantle lijong tsa likoranta tsa ho latela mokhoa oa ho ja lijo ho e-na le gram e' ngoe le e 'ngoe, ounce kapa khalori. Setsebi se bitsoang Academy of Nutrition le Dietetics, Heather Mangieri, MS, RD, CSSD, LDN e hlalosa lijo tse laoloang ke lik'halori hase tsela e molemohali ea ho finyella bophelo bo botle 'me hangata ha li na limatlafatsi tse hlokahalang.
Li-calories ha li Bōpe lekana
Ho fetoha ha phepo e nepahetseng ho itšetlehile ka ho ja lijo, boleng ba karolo le bohlokoa ba ho thabela seo u se jang. Ho latela seo u se jang ho nkoa e le mokhoa o molemo oa ho ngola mekhoa ea ho ja empa e le tšenyo ea nako ho bala lik'hilojule. Hona joale ho lebisitsoe tlhokomelo ho khetho ea lijo ea sebele ea boleng pele ho bala lik'hilojule. Re bohlale hoo re ka utloisisang ho ja lik'hilojule tse 100 tsa tsoekere e tla ba le phello e fapaneng 'meleng oa rona ho feta lik'hilojule tse 100 tsa meroho. Lekhotla la Amerika la ho ikoetlisetsa lipotso ho tsoelapele ha khopolo e fosahetseng ea khalori ea ho bala ha ho ja bakeng sa bophelo bo botle ho amana le lijo tsa boleng.
E ja feela Bophelo ba Katleho
Ho ea ka Harvard Public School of Health, lijo tse molemo ka ho fetisisa li tsoa lijong tsa boleng bo phahameng. Lipatlisiso ke ho hlokomela bohlokoa ba lik'halori empa li bontša bopaki bo matla ka ho fetisisa ba ho fumana boima ba 'mele le bophelo bo botle ke ha ho tsepamisoa maikutlo ho boleng ba lijo. Lefapha la Harvard Nutrition le entse phuputso e kenyeletsang banna le basali ba phetseng hantle ba 120 000 ho feta nako ea lilemo tse 20 ho theha khopolo ea "khalori ke khalori." Ho fumana boima ba 'mele nakong ena ho ne ho boleloa hore ho na le barupeluoa ba jang lipepa tsa litapole, lijo tse nkiloeng, mafura lijo le soda ho noa. Le hoja ho lahleheloa ke boima ba 'mele bo tlalehiloe litabeng, ke mang ea neng a ja meroho, litholoana tse feletseng, litholoana, linate le yogurt. Bafuputsi ba boetse ba fana ka maikutlo a boholo bo lekanang le mefuta eohle ea lijo tse se nang teng ka lebaka la liphatsa tsa lefutso le mekhoa ea bophelo. Leha ho le joalo, batho ka bomong ba ka latela "Harvard School of Health Public, Platform Healthy Plate" le pyramid ea lijo bakeng sa moralo oa katleho. Sejo se "Healthy Eating Plate" se lebisa tlhokomelo ho boleng ba lijo mme se arola likarolo tsa lijo ka li-½ tsa meroho, ¼ le lijo tse nang le ¼.
Metsoako ho feta Numere
Ha re lebisa tlhokomelo ho lijo tse nang le matla a limatlafatsi ka boholo ba karolo ea karolo, tlhokahalo ea ho bala lik'hilojule ke ea bohlokoa haholo. U utloile tlhaloso e tummeng "ha ho motho ea kileng a ja mafura haholo," 'me ena ke ntlha ea lipatlisiso. Nakong ea khale, lijo tse ling tsa boleng bo botle li na le limatlafatsi tsa bohlokoa empa li theohile ka k'halori. Ho ja hantle ho khothalletsa bophelo bo botle, ho re nolofalletsa ho boloka boima bo botle, ho ntlafatsa katleho ea liatleletiki, ho ntlafatsa tsela ea 'mele ea ho sebetsa, le ho fokotsa kotsi ea ho kula. Sekolo sa Koetliso ea Lithethefatsi le Dietetics se phetha ka hore ke lijo tseo re li behang 'meleng oa rona tse bohlokoa ho bonts'a lijo tse sa sebetseng le ho bala lik'hilojule hase katleho ea bophelo bo botle ba' mele le bophelo ba 'mele.
Litlhahiso tsa Lijo tse phetseng hantle Lijong:
1. Meroho le Litholoana: Ho na le karolo ea 50% ea lijo. Tlatsa ½ sejana sa hau ka mebala e mengata, sebopeho, le mefuta-futa joaloka spinach, kale, broccoli, pelepele le squash ka mohlala. Fana ka risepe ena e bonolo bakeng sa Sautéed Broccolini Ka Garlic le Oil Olive leka!
2. Lithollo tsohle: O etsa ¼ ea poleiti ea hau. Thabela litholoana tse feletseng joaloka quinoa, raese e sootho kapa harese. Lijo tsena li phahame ka fiber le lik'habohaedreite tse ngata tse rarahaneng.
3. Liprotheine tse senyehileng: ¼ e setseng ea poleiti e bolokehile bakeng sa protheine e boima. Thabela litlhapi tseo u li ratang haholo, lebese la khoho, tofu kapa linaoa.
4. Qetellong, noa metsi a mangata mme u lule u mafolofolo e le karolo ea bophelo bo botle ba bophelo!
Lisebelisoa:
Lekhotla la Amerika la Boikoetliso, Mekhoa ea Bophelo eo e sa sebetseng, ho bala lik'halori le lik'halori Ho li bapisoa le li-Calories Tlhaho ea Sebele, Jonathan Ross, 2/10/14
Sekolo sa Harvard sa Bophelo ba Sechaba, Mohloli oa Nutrition, Molemo ka ho Fetisisa oa Lijo: Boleng bo Ntle
Sekolo sa Nutrition le Dietetics, The New Math ea ho Bala Calories, Sharon Denny, MS, RDN, 2/14
New England Journal of Medicine, Phetoho ea lijo le mokhoa oa ho phela le ho fumana boima ba nako e telele ho basali le banna, Mozaffarian D et al., 6/23/11
Sekolo sa Harvard sa Bophelo ba Sechaba, Mohloli oa phepo, Lijo tse phetseng hantle le ho ja Phiramide, 2011