Lisebelisoa tsa ho laola likarolo ke tsela e bonolo ea ho laola boholo ba hao ba ho sebetsa le ho theola 'mele ka potlako. U ka reka lipoleiti tsa taolo ea likarolo le mabenkeleng, empa u ka boela ua iketsetsa. Sebelisa tataiso ena ho utloisisa kamoo u ka sebelisang leano la smart plate ho etsa lijo tse phetseng hantle, ho ja hantle le ho finyella pakane ea tahlehelo ea boima ba hau.
Li-Plate Control Plates bakeng sa Tahlehelo ea Boima ba 'mele
Haeba o leka ho theola boima ba 'mele, o lokela ho tloaelana le lipoleiti tsa ho laola karolo.
Lijo tsa dinnerware tse bohlale tse entsoeng ka bohlale li u thusa hore u je likarolo tse nepahetseng tsa protheine, meroho, starch, lebese le lijo tse theolelang. Lipoleiti li u thusa hore u etse liqeto tse molemo ka ho fetisisa mabapi le seo u ka se jang le hore na u ja lijo tse kae e le hore u ka haha lijo tse phetseng hantle bakeng sa 'mele o molemo .
Ho na le mefuta e fapaneng ea lipoleiti tsa ho laola karolo ea boima ba 'mele. U ka sebelisa lipoleiti tse nyenyane tsa lijo tsa mantsiboea ho ithuta ho ja lijo tse seng kae nakong ea lijo. Lipoleiti tsa salate kapa lipoleiti tse 9-inch li thusa ho boloka likarolo li hlahloba . Lijo tsa hau li shebahala li le khōloanyane ha li kenngoa lijong tse nyenyane tsa dinnerware. Le hoja lipoleiti tsa 10-le 11-cm li fetohile tse ratoang, li ka kenya letsoho tabeng ea ho ja lijo tse ngata, ho ea ka lipatlisiso tsa Dr. Brian Wansink , ea ithutang sesosa sa ho ja haholo.
Bakeng sa dieters e mengata, ho sebelisa sekhahla se senyenyane ke mohato oa pele ka ho fetisisa oa ho laola likarolo. Empa ho na le litsela tse ling tsa ho sebelisa lipoleiti tsa ho laola karolo ea lapeng.
Li-Plate Control Plates tsa ho Reka
Dieters e 'ngoe e khetha ho reka lipoleiti tsa ho laola boima ba likarolo tse hlophisitsoeng hantle.
Lipoleiti tsena li kenyelletsa mokhabiso kapa sets'oants'o sejong sa dinnerware se u tataisang hore u iketsetse karolo e loketseng ea nama, meroho le lijana tsa mahlakoreng a starchy.
U tla fumana lipoleiti tse ngata tse rekisoang Inthaneteng. Linarete tse kang Likarolo tse Ntle li rekisa lijana tse feletseng tseo u ka li sebelisang ho ntlafatsa mekhoa ea hau ea ho ja.
U tla ba u fumane Lijo tsa lijo tsa phepo tsa lijo tse ka sebelisoang ka lipoleiti tsa hau.
E 'ngoe ea lihlopha tseo ke li ratang ka ho fetisisa tsa ho laola likarolo ke livliga. Dinnerware e ntle e tletse mekhoa e sa tšoaneng e fapaneng ea ho amohela lithahasello tse fapaneng tsa botho. Empa ha ho na lijana tse shebahalang joaloka "lijo tse hlahisang lijo." livliga e boetse e etsa likhaba tse ntle, likotlolo esita le likhalase tsa veine tse u thusang hore u tšollele seno se seng seo u se ratang haholo .
U ka boela ua reka lik'hamphani tse laolang karolo e lekaneng ho u thusa ho boloka likarolo tse nepahetseng tsa lijo ha u ntse u le teng. Thuto-pele ea tlhaho e etsa karolo Karolo e phethahetseng ea boima ba 'mele-Lisebelisoa tsa ho lahleheloa ke mebala e mengata e monate. Ntho e 'ngoe le e' ngoe e fihla ka liphalatso tse fapaneng tsa liprotheine, lithollo, litholoana, veggies le mafura a phetseng hantle e le hore kamehla u tsebe hore u ja se lekaneng. U ka boela ua reka likotlolo tse nang le mekotla e pholileng, totes kapa matsoho a sesebelisoa e le hore lijo tsa hau li lule mocheso o nepahetseng.
Etsa Karolo ea Hao ea ho Laola Lipoleiti
Haeba u khetha ho se sebelise chelete lipoleiti tse ncha bakeng sa lijo tsa hau, o ka sebelisa melao-motheo e tšoanang ea ho laola melao le lipoleiti tseo u se u ntse u e-na le tsona. Ho hloka feela hore u sebelise tsebo e itseng ea boqapi 'me u nahane hore lijo tsa hau li arotsoe likarolo.
Ka ho pshatla sepate sa hau kelellong likarolong le ho fa mefuta e meng ea lijo karolong e 'ngoe le e' ngoe, liqeto tse bohlale li ka fetoha ka mokhoa o itekanetseng. Tsela ea ho e etsa:
Etsa setšoantšo sa kelello ea sejana sa hau. Arola poleiti ea hau ka halofo. Ka nako eo, arola e 'ngoe ea halves eo ka halofo ka holimo. Hona joale o na le likarolo tse tharo: likarolo tse le 'ngoe tse kholo tsa karolo le likarolo tse peli tsa kotara.
- Tlatsa kotara e le 'ngoe ea poleiti e nang le protheine e omeletseng. Sena se kenyelletsa likhoho, litlhapi, mahe, nama e bolileng kapa linaoa. Tlhahiso: Ts'ojoe, cheha kapa chesa, 'me u tlose letlalo la likhoho neng kapa neng ha ho khoneha. U se ke ua sebelisa li-sauces kapa li-gravies ha li ntse li eketsa mafura a mangata a eketsehileng le lik'hilojule tse eketsehileng ho lijo tse sa pheleng.
- Tlatsa kotara ea poleiti e nang le lijo-thollo tse phetseng hantle. Liqeto tse phetseng hantle tsa lijo-thollo li kenyelletsa quinoa, raese e sootho, li-oats, motsoala kapa lijo-thollo. Tlhahiso: Qoba ho sebelisa raese e tšoeu, litapole, litapole tse patisitsoeng, kapa bohobe bo tšoeu ho ea ka lijo tsohle. Hase feela hore lihlahisoa tsohle li phetse hantle, li u thusa ho thibela litakatso tse lapileng ho feta li-carbs tse hloekisitsoeng.
- Tlatsa karolo e setseng ea poleiti ka litholoana le meroho. Khetha lihlahisoa tse fapa-fapaneng ka letsatsi. Leka ho eketsa meroho e mebala e sa tšoaneng ho lijo ka seng. Tlhahiso: Ha u pheha meroho , u se ke ua eketsa botoro, lero la cheese kapa ho apara, 'me u be le bonnete ba hore u ka ba le mouoane, ua ba chesa kapa ua li chesa ho e-na le ho li chesa kapa ho lokisa casserole.
U hloka tataiso bakeng sa lipoleiti tsa taolo ea karolo ea hau? Sebelisa logo ea My Plate logo e entsoeng ke Lefapha la Temo la United States (USDA). Hatisa li-logo tse mebala-bala 'me u li behe monyako oa hau oa sehatsetsing kapa tafoleng ea hau ea lijo tsa mantsiboea ho u hopotsa hore na u ka etsa joang hore u phele lijo tse phetseng hantle ho finyella boima bo boima le ho bo boloka.
* E hlophisitsoeng ke Malia Frey, Setsebi sa Boima ba Weight
Tlhaloso: Hlahloba mehlala e fanoeng ke moetsi.