Ithute Palo ea Carbs ka Letsatsi ho Lahleheloa ke Boima ba 'mele
Haeba u leka ho theola boima ba 'mele ka ho ja lijo tse fokolang tsa carb, u na le ntoa e thata ka pel'a hao. Hobane'ng? Hobane lijo tse tloaelehileng tsa Amerika li entsoe haholo ka lik'habohaedreite. Ho leka ho fokotsa mohloli o moholo oa lik'hilojule lijong tsa hau ho ka ba phephetso. Ho phaella moo, ho thata ho tseba hore na carbs tse ngata li ja lijo tse fokolang tsa carb. Karabo e ka ba e makatsang.
Sejo se tlaase sa Carb ke eng?
Ha ho na tlhaloso ea molao ea lijo tse tlaase tsa lik'habohaedreite kapa "low carb". Seo se bolela hore ha ho na palo ea molao ea li-grammate ea dik'habohaedreite ka lijo tse tlaase tsa carb. Mananeo a ho lahleheloa ke 'mele a thibelang kapa a batlang hore u be le lik'habohaedreite a atisa ho bitsoa lijo tse tlaase tsa carb.
Lihlahisoa tsa morao-rao tsa lijo li bontša hore re ja karolo ea 40 ho ea ho 60 ea lik'halori tsa rona tsa letsatsi le letsatsi ho tsoa lik'habohaedreite. Kahoo haeba o ja lik'hilojule tse 1500 ka letsatsi, u ka ja lik'hilojule tsa lik'habohaedreite tse 600 ho isa ho 900 kapa 150 - 225 dikgerama ea lik'habohaedreite letsatsi ka leng hore u finyelle tataiso eo. Ha e le hantle, ntho leha e le efe e tlase e ka nkoa e le lijo tse tlaase tsa lik'habohaedreite.
Lijo tse ling li na le lik'habohaedreite tse ngata haholo. Lijo tsa ketogenic , tseo ka tloaelo li bitsoang "keto dijo" ke eona e tlaase ka ho fetisisa ea ho ja moralo. Lenaneong lena, o ja haholo (ka tloaelo karolo ea 90 lekholong) ea lik'halori tsa hau ho tsoa mafura le tse ling tse tsoang liprotheine le carbs. Ka linako tse ling lijo tsa meriana li laeloa ke lingaka ho sebetsana le mathata a ho tšoaroa, empa dieters tse ling li khona ho theola 'mele lenaneong.
Ke Li-Carbs Tse Ngata Lijong Tse Neng Tsa Carb?
Lijo tse ngata tse tlaase tsa lik'habohaedreite tseo u li bonang lipapatso tsa inthaneteng kapa limakasineng li khothalletsa hore u fokotsa tlhahiso ea hau ea carb ka tlaase ho tataiso e khothalletsoang ke 'muso. 'Me ha u bona lihlooho tsa lihlooho tsa lijo tse tlaase tsa lik'habohaedreite litabeng, lijo tse fokolang tsa carb tse ithutoang hangata li le tlase haholo lik'habohaedreite.
Thupong e le 'ngoe e kholo ea lijo, ka mohlala, bafuputsi ba hlalosa lijo tse tlaase tsa lik'habohaedreite joaloka lijo tsohle tse lumellang ho ja ligrama tse 60 tsa lik'habohaedreite ka letsatsi. Le hoja phuputso e 'ngoe ea morao-rao e hlalositse lijo tse tlaase tsa lik'habohaedreite tse ka tlaase ho 40 grams ka letsatsi.
U ferekane? Ha u mong. Ke botsa Marie Spano, MS, RD, CSCS, CSSD ea phepo ea phepo e nepahetseng ho hlalosa moferefere o fokolang oa carb ka mantsoe a bonolo.
"Ha ho na tlhaloso ea bokahohleng ea lik'habohaedreite, empa ka linako tse ling lijo tse nang le lik'habohaedreite tse fokolang li hlalosoa ke ligrama tsa lik'habohaedreite tse jeoang 'me linako tse ling li nkoa e le karolo ea likarolo tsa khalori ea kakaretso. Ka kakaretso ke hlalosa lijo tse tlaase tsa lik'habohaedreite e le' ngoe e nang le ligrama tse 20 ho isa ho tse 70 tsa lik'habohaedreite ka letsatsi. Lijo tse tlaase haholo tsa lik'habohaedreite li na le ligrama tse 20 ka letsatsi. "
Tsela ea ho ea Carb e tlaase ho theola boima ba 'mele
Haeba u etsa qeto ea ho bala li-carbs ho theola boima ba 'mele , etsa bonnete ba hore u li bala hantle. Hopola hore ho na le phapang pakeng tsa dikgerama tsa lik'habohaedreite le lik'halori tse tsoang lik'habohaedreite.
Tlhahisong ea Tlhahiso ea Nutrition, baetsi ba lijo ba lokela ho thathamisa ligrama tsa lik'habohaedreite lihlahisoa tsa bona. Karolo ka 'ngoe ea lik'habohaedreite e fana ka lik'hilojule tse 4 tsa matla. Kahoo lijo tse nang le lik'hilograma tse 15 tsa lik'habohaedreite li tla fana ka 'mele oa hau ka lik'hilojule tse 60 ho tloha ho li-carb.
'Me haeba u ikemiselitse ho theola boima ba' mele, u tla batla ho shebella lijo tsa carbs le li-carbs tse mpe, hape. Merero e meng ea ho lahleheloa ke boima, joaloka lenaneo le tummeng la Atkins , thusa dieters ho khetha li-carb tse molemo ka ho ruta dieters ho bala marang-rang a marang-rang . Ho sa tsotellehe hore na u khetha moralo ofe, leka ho fokotsa ho noa ha hao ka lik'habohaedreite tse hloekisitsoeng, lino tse tsoekere le lipompong. Ho e-na le hoo, fumana lik'hilojene tsa lik'habohaedreite ho tloha meroho e ts'oarang le litholoana kaofela bakeng sa liphello tse ntle.