Tataiso ea ho Etsa Lijo Tse Nyenyane Tse Nyenyane Ho Latsoa
Lijo tsa bolutu li fetohile taba ea sebele bakeng sa baatlelete le ba nang le matla a bophelo bo botle.
Bothata
E le ho tšehetsa kholo ea mesifa , ts'ebeliso ea lipapali le ho hlaphoheloa, lijo tse ngata tse nang le limatlafatsi li hlokahalang. Ho ja lijo tsena tse hloekileng letsatsi le leng le le leng ho ka ba monate ebile ho thata le ho feta. Mokhoa oa ho ja lijo tse tšoanang o phehoa ka tsela e ts'oanang le letsatsi le leng le le leng hape o tlatsetsa bothateng.
Fumana Botho
Ho sebetsa ka thata ho hloka lijo tsa boleng le ho ja litšehetso tse hloekileng ka mokhoa ona o sebetsang haholo. Ha ho bolele hore re tla ja lijo tse sa thibeloang tsa tlhapi e phehiloeng le broccoli. Ha e le hantle, ke habohlokoa ho thabela ho ja lijo joaloka karolo ea katleho ea lipapali. Sena se bolela hore re batla lijo tsa rona tse phetseng hantle hore li latsoe tse ntle.
Baatlelete ba bangata ba sebelisa nako ea phepo e nepahetseng 'me ba ja protheine e mahlahahlaha, li-carb tse phetseng hantle le mafura lihora tse seng kae tse seng kae. Ba fetohile tsebo ea ho itokisetsa lijo ho fapana tatso le mokhoa oa lijo tsa bona. Ho sebelisa mefuta e fapa-fapaneng le mekhoa e fapaneng ea ho pheha ho fokolitse lijo tsa boithaopo ho ba jang merero.
Litšitiso Tse seng kae
Ho ea ka sehlooho se phatlalalitsoeng ho Journal of Nutrition Education le Behavior , batho ba haelloa ke tsebo ea ho pheha le ho lokisetsa lijo. Sena se tlatselitse ho pheha ka tlase lapeng le boleng bo fokolang ba lijo. Ho bonahala eka ho na le kamano e tobileng le tsebo ea ho pheha le ho reka lijo tse phetseng hantle joaloka litholoana le meroho. Ha ho e-na le tšepo ea ho pheha lijo, lijo tse nang le limatlafatsi tse nang le limatlafatsi li rekoa 'me li jeoa ka bongata.
Sehlooho sena se ile sa boela sa bontša "mehato ea ho pheha e le mokhoa oa ho ntlafatsa bophelo bo botle." Mokhoa o moholo oa ho pheha o tsejoang e le "Ho pheha litaba" o ntse o hlahlojoa lichabeng tse 35. Mokhoa ona o ne o tla etsa lenaneo leo baphaphathehi ba sebaka ka seng ba ka fanang ka thuto ea ho pheha. Mesebetsi ea ho pheha e kang ena e tla ntlafatsa bophelo ba rona feela empa e tla fana ka lisebelisoa ho fapotsa lijo le ho fokotsa lijo tse nang le boithaopo.
Ho hloka tsebo ea ho pheha ke boikarabello ba baatlelete ba bangata ba fetolelang lijo tse lekaneng tsa limatlafatsi tse phehiloeng feela. Mefuta e sa tloaelehang ea khōhō, meroho e phehiloeng, le mahe hammoho le oats e monate ea lumpy e tloaelehile ha li ja. Kemiso ea letsatsi le leng le le leng e ka lebisa habonolo lijo tse nang le boithapollo le ba ratang ho ikoetlisa ba nang le sesosa sa ho lahlela thaole.
Litlhahiso
Ho latela National Academy of Sports Medicine, ke habohlokoa ho ruta bareki kamoo ba ka lokisang lijo tse monate tse monate kateng. Lekhotla la Amerika la ho ikoetlisa le khothalletsa ho sebelisa motsoako le motsoako oa ho bapisa lijo tsa rona le ho qoba ho ja ntho e tšoanang letsatsi le leng le le leng. Sekolo sa Nutrition le Dietetics se fana ka maikutlo a ho ja lijo tse matlafatsang ka makhetlo a 'maloa ka letsatsi bakeng sa matla le ho hlaphoheloa .
Ho bonahala eka senotlolo sa ho hlōla lijo tse nang le bolutu ke ho pheha lijo tse nang le phepo e ntle le ho fapana le seo re se jang. Ho utloisisa ho ja lijo tse hloekileng ho bapala ka ho hōla ha mesifa , matla le ho hlaphoheloa ke tsa bohlokoa. Tsebo ena le ketso ena li tla etsa hore re batle ho tsoela pele ho ja lijo tse ntlafatsang 'mele ea rona.
Sepheo
Baatlelete le ba sebetsang ka thata kamehla ba se ba ntse ba utloisisa bohlokoa ba ho ja lijo tse nang le limatlafatsi. Mokhoa o nang le motsoako o bolela boleng, lijo tsa sebele tse nang le livithamine le liminerale tse hlokahalang ho tšehetsa 'mele oa motho. Tsena li kenyelletsa liprotheine tse omeletseng , lik'habohaedreite tse phetseng hantle, le mafura a tsejoang hape e le macronutrients. Ho ikoetlisa ka matla ho ka hloka lisebelisoa tse ling hape bakeng sa ho ikoetlisa hantle. Sepheo sa sehlooho sena ke ho u ruta ka mekhoa ea ho pheha ho ntlafatsa tatso le mokhoa oa li-macronutrients tsena ho thusa ho fokotsa lijo tsa bolutu.
Mekhoa ea ho pheha
Ho ja li hloekileng ho hloka mekhoa ea ho pheha ho boloka lijo tsa hau li le monate. Baatlelete ba atisa ho hohela lijo tse nang le limatlafatsi tse tšoanang le ho pheha ka tsela e tšoanang. Leha ho le joalo, haeba u lokisetsa lijo tse tšoanang ka litsela tse fapaneng ho tla bonahala eka u ja ntho e ncha nako le nako.
Ho khabisa ka ntle ke mokhoa o tloaelehileng oa ho pheha oa baatlelete. E fana ka monate o matla lijong, meroho le litholoana tse ling. Ho baka le ho chesa ke tsela e 'ngoe e kholo ea ho ntlafatsa tatso ea lijo tse nang le limatlafatsi. Lijo tse nang le lijo tse phahameng tse nang le li-stove kapa tse tsosang likokoanyana le li-carbs tse phetseng hantle li ka fetola lenaneo la lijo feela. Ho pheha mokokotlo ke motho e mong ea ratang ho ikoetlisa ea ratang bophelo bo botle bakeng sa lijo tsa pele tsa lijo. Lijo tse nyenyane tsa ho pheha, meroho le lijo-thollo li baka lijo tse tsotehang ka monate o monate.
Qoba Kamehla
Ho ja lijo tse ngata tse phetseng hantle ho tšehetsa kholo ea mesifa , ts'ebeliso ea lipapali le ho hlaphoheloa li tla rua molemo ho tsoa mefuta e fapa-fapaneng. Lijo tsa bolutu li ka fokotseha ka ho fetola seo u se jang ka lijo kapa ho ja lijo tse tšoanang tse lokiselitsoeng ka tsela e fapaneng. Lokolla liprotheine, meroho, lijo-thollo le litholoana khafetsa ho boloka lijo tsa hau li le monate.
Ho khathala ha kana? Thabela mafura a Turkey, saalmon, nama ea bohobe, kapa mahe a pholileng e le mefuta e meng ea liprotheine.
Ho ja broccoli haholo? Etsa meroho ea hau ka ho ipeha kotsing, linaoa tse tala kapa limela tsa Brussel.
Ha u khone ho ntša apulo e 'ngoe hape? Leka litholoana tsa nakoana joaloka liperekisi, apricots, li-orang kapa matsatsi.
Ho tšela khaba e 'ngoe ea oatmeal? Fetola lijo-thollo tsa hau mme u fe leka raino ea quinoa, farro kapa raese e sootho.
Flavor Essentials
Ho etsa lijo tse nang le limatlafatsi tse monate hoa makatsa ke pakane ea baatlelete ba bangata. Lintho tsa bohlokoa tse monate li thusa ho finyella sepheo sena 'me li eketsoa haholo ho lijo tse sebelisoang ka bongata bo phahameng. Hape e ka khetha ho reka manyolo, ha ho na tsoekere e kenyelletsoeng, mme e fokotsoe ho ntlafatsa lijo tsa no- didium. Le hoja ho sa nkoa e le "hloekileng", lisebelisoa tse latelang ke mokhoa o amohelehang le o motle oa ho thibela lijo tse nang le bolutu:
- Marinades : Sebelisa marinades e sebelisoang ke asene le oli ea mohloaare ho ntlafatsa tatso linong tse mafura, litlhapi le meroho.
- Vinegar : Thabela mefuta e fapa-fapaneng e kang balsamic, cider ea apole, veine ea raese le setlama-kenngoa ho ntlafatsa tatso ea nama, tlhapi, meroho, salate le litholoana.
- Metsu e nang le litelu: Lijoe liphoofolo tsa hau, litlhapi le meroho ka mosetareta o hlakileng. E hlahise haholoanyane ka mefuta e mengata ea Dijon, e sootho, kapa ea horseradish. Letaile le leng le le leng le etsa sauce e kholo!
- Ketchup le hot sauce: Bobeli bo fana ka ho khaba haholo mahe, litapole, nama, tlhapi le meroho. Dunking e besitsoeng litapole ketchup kamehla e le hlōla !!!!
- Moriana oa tamati le pente: Li-sauces tse khubelu ke tsela e ntle ea ho ntlafatsa tatso ea lijo, thollo le meroho. Eketsa moriana oa langa le le lej o lekaneng ho etsa li-quinoa e le lijo tse ntle tsa pasta.
- Salsa: Batho ba ratoang ka ho fetisisa ba ja lijo tse hloekileng tsa lijo. Salsa e ka behoa hoo e batlang e le ntho leha e le efe e tsoang ho nama e nang le bokooa, chisi ea chate kapa e sebelisoang ho apara salate.
- Lijo tse monate: Lijo tse monate li ka kenyelletsa setlama se kopaneng, Mofumahali Dash, pepere e ntšo, letsoai leoatleng, pepere le pepine. Lithabiso tsena tse tummeng li thusa lijo tse mafura, mahe le meroho. Li ka boela tsa eketsoa marinades.
- Linoko tse monate: linoko tse monate li ka kenyelletsa sinamone, oregano, le nutmeg. Li atisa ho ekeletsoa ho oatmeal, e hlakileng ea yogurt, e fafalitsoeng ka litholoana tse ncha le ho sebelisoa lijana tse phehoang hantle.
- Litlama: Litlama ke tsela e 'ngoe e ntle ea ho ntlafatsa tatso ea lijo, thollo, meroho le litholoana. Litlama tse tloaelehileng li akarelletsa basil e ncha, cilantro, rosemary, thyme le mint. Litlama li boetse lia babatseha marinades. Kenya samente e ncha ho metsi bakeng sa seno se khathollang!
- Oli ea mohloaare ea moroetsana (EVOO): Oli ea mohloaare ke pelo e phetseng hantle 'me e latsoa meroho, saladi le litholoana. E ka sebelisoa e le motheo oa linama tse ngata tsa nama le litlhapi. Oli ea mohloaare e ka boela ea rekoa e kenngoa ke litlama tse matlafatsang lijo tse ngata haholoanyane.
- Oli ea kokonate: Oli ea kokonate ke mafura a phetseng hantle a nang le phepo e nang le melemo e hlollang ea bophelo bo botle. E sebedise ha o ntse o hasana ka ho hlahisa lijo-thollo tsa lijo-thollo, li-meroho kapa mefuta e mengata ea mafura ka lihlahisoa.
- Li-extracts: Vanilla, almonde le lemon ke tse ling tsa lisebelisoa tse ratoang haholo tse sebelisoang ke baatlelete. Ho eketsa tatso ea li-oats, chate ea kottage kapa liprotheine tse sisinyehang ka marotholi a seng makae.
Ja Li-Recipes tse Hloekileng
Ho hlōla lijo tsa bolutu ho bolela ho phutholoha ka kichineng. Ho ithuta ho sebelisa mekhoa e fapaneng ea ho pheha le li-seasoning ho tla etsa ho feta ho ntlafatsa tatso ea lijo tsa hau. E tla u nolofalletsa ho thabela lijo tse nang le limatlafatsi le ho ja ntho e le 'ngoe ka makhetlo a' maloa ka letsatsi empa u se ke ua khathala.
Li-diresepe tse latelang li tla fana ka mefuta e sa tšoaneng e hlokahalang ho boloka lijo tsa hau li le monate.
Khoho e Itokiselitse 5 Litsela Tse sa Tšoaneng:
K'hepe ena ea Zero-Carb Chinese Five Spice Chicken ke ntho eo u e ratang haholo empa e ka etsoa hape.
Sebelisa khoho kapa khomo bakeng sa recipe ena e makatsang ea Fajitas .
Keletso ena e phahameng ea protheine e bitsoang Broiled Chicken Kabobs e boetse e na le botsoalle ba pelo. Meroho ea bonus e kenyelelitsoe!
Leka mokhoa ona oa Crockpot Chicken o kenyelletsitsoeng ho Slow Cook Your Way ho ea 'Meleng o Tšoaneng. Li-recipe tse nang le bonate tse nang le bonase le li-recipe tsa khauta li boetse li arolelanoa!
Keletso e latelang bakeng sa Thai Coconut Curry Chicken e bonolo ho e etsa le ho e sebelisa holim'a Rice Rice .
Etsa Litlhapi Tse Hlollang:
Leka ts'ebetso ena e makatsang ea Tacos & Chipotle ea Sauce e kenyelletsoeng e kenyelletsitsoeng ho How To Make Health Mexican Food.
Tlosa mollo 'me u itokisetse ho thabela recipe e tsotehang e khabisitsoeng . Tsela ea ho pheha e bonolo 'me litlhapi li etsoa ka metsotso e 15!
Sena sohle sehloohong se le seng se na le Litsela tse 6 tse phetseng hantle tsa ho tšoasa litlhapi 'me li kenyelletsa lipepe tse 24!
Ja Lijo Tsa Hao
Leka recipe ena ea Ovine e halikiloeng kapa e entsoeng ka ho ruruha !
Ho hlasela ke mokhoa o tummeng oa ho ja meroho e mengata. Haeba u thabela ho noa meroho ea hau, fana ka mohloli ona oa tepo ea Green juice !
Sapole sa spaghetti ke mokhoa o mocha oa pasta o phetseng hantle. Ithute ho lokisetsa meroho e tsotehang le ho pheha spaghetti squash 4 Litsela tse fapaneng!
Lihlahisoa tse kholo
Na u khathetse ke oatmeal e tsosang e tšoanang? Ithute ho etsa lijo tse kholo-Friendly bowl ea Oatmeal ka mefuta e metle ea metsoako le litlhōlisano!
> Mehloli:
> Lekhotla la Amerika la Boikoetliso, Lisebelisuoa tsa Basebetsi, Litsebi tsa Litsebi, Loantša Botšepehi ka Botšepehi le Motsoako ona le Tlhahiso ea Lijo Tsa ho Bapala, Tiffani Bachus, RDN et al., 4/15
> American Academy of Nutrition le Dietetics, ho ja matla le ts'ebetso, Christine Rosenbloom, PhD, RDN, CSSD, 1/2015
> Koetliso ea Sechaba ea Lipapali, Phepo e nepahetseng, Fumana Mecha ea hau ea ho pheha, Stacey Penney NASM-CES, PES, FNS, 2/2013
> Lenaneo la Thuto ea phepo e nepahetseng le boits'oaro, Tšusumetso ea ho pheha le ho lokisoa ha lijo mahareng har'a batho ba baholo: liphello le liphello bakeng sa mananeo a nakong e tlang, Marla Reicks, PhD, RD et al., 7/15