Tataiso ea Lijo bakeng sa Maamerika le mekhatlo e mengata ea bongaka e khothalletsa ho boloka ho sebelisoa ha hau ea fatše mafura. Letoto la lijo tse mafura le liprotheine tse ling tse mafura a mangata li ka u thusa ho khetha ka bohlale ha u reka kapa u ja. U ka thabela ho khaola mafura a tlhapi, nama ea khomo, nama ea likhomo le likhoho ha u ntse u fokotsa mafura a hau a mafura.
Mefuta e mengata ea lijo tse tlaase ha e hatise ho fokotseha ha mafura a mangata, empa ba bang ba etsa joalo. Lethathamo lena le kenyeletsa tse tla lumelloa lijong tse ngata tse tlaase tse nang le lihlahisoa tse matlafatsang mafura a mangata, ho akarelletsa le South Beach Diet , Sonoma le Diet Zone.
Litlhapi le Lijo tsa Leoatle
Litlhapi tsohle le lijo tsa leoatle lia amoheleha, empa u lokela ho qoba eng kapa eng e fumanoang ka bohobe kapa e tebile. Letamo la kankere le lokela ho kenngoa ka metsi ho e-na le oli.
Likhoho
Kamehla tlosa letlalo ho likhoho, 'me u qobe bohobe bohle. Ha ho na likhantsi kapa letata le lumelloang. Tsena li amoheleha:
- Khoho kapa Turkey: nama e tšoeu e ntle
- Nama e lefifi: Ka linako tse ling ka mor'a Phase ea Pele
- Turkey Bacon kapa meno e tlaase ea mafura: E amoheloa ka mokhoa o lekanyelitsoeng
- Khoho ea Cornish
Khomo ea Likhoofolo: Lihlahisoa tse amohelehang
Ho khaola ha nama ho ka ferekanya, kaha mabitso a bona a fapana haholo. Dr. Agatston, mothehi oa Lijo tsa South Beach, o amohetse likhahla tse latelang tsa nama ea likhomo:
Nama ea fatše:
- Setsi sa sekepe sa marulelo
- Khomo ea nama ea khomo e nang le mafura a tlaase ho 10 lekholong
Ho khethoa ho tloha ka nakoana e khutšoanyane (mabitso a fapana sebakeng)
- Nako e khutšoanyane
- Tenderloin roast
- T-Bone steak
- Porterhouse steak
- Sekepe sa Tenderloin
- Filet mignon
- Sesepa sa mohala
- Sebapali se holimo
- Sesepa sa marang
- Kansas City steak
- Motlakase oa seaparo sa New York
- Moea oa Style-steak
- Setepa sa Sirloin Strip
- Club steak
- Steak ea mahaeng a naha
- Delmonico steak
- Sethapo sa khalase
Ho khaola ho tswa ho sekepe:
- Tri-Tip
- Nama ea siriloini
- Sirloin e phahameng
- Motlakase oa sekepe
- Cap steak
- Round-Bone steak
- Khomo ea Khomo
- Flap steak
- Flap nama
Ho khaola ho tloha ho pota:
- Nako e ka tlase
- Nako e phahameng
- Leihlo (la) ho pota
- Nota e pota-potileng
- Rump roast
- Round tip steak
- Ball tip ea steak
- Khomo ea nama ea likhomo ea khomo
- Breakfast steak
- Motsoako oa li-knuckle
- Sandwich steak
- Motlakase oa metsotsoana
- Nako e pota-potileng
Phoofolo e 'ngoe e amohelehang e khaola:
- Flank steak
- London broil
Ngurube: Lenane le Amohelehang
- Ham e phehiloeng
- Tenderloin
- Tsoa
- E mahlahahlaha, likhetho tse hloekisitsoeng hantle
- Bacon ea Canada
- Nako e 'ngoe e phehiloeng, e phehiloeng hantle (e ntle ka ho fetisisa)
nku
- Leoto la konyana, le lokisitsoeng hantle ka mafura
- Lambchop e le phekolo ea nako le nako
Veal
- Nako e phahameng
- Lebala la lejoe
- Khaola
Lijo tsa lijo tsa motšehare
Lijo tsa lijo tsa motšehare li lokela ho ba le tsoekere le mafura a tlaase. Li-turkey ke khetho e ntle.
Mehloli e meng e amohelehang ea protheine
- Mahe
- Tofu
- Seitan
- Tempeh
- Linaoa
- Li-substitutes tsa nama tse tlaase
Tlhokomeliso ka Mafura a Saturated le Lijo tse Ntle tsa Carb
The Atkins Diet , LCHF , le tse ling tse ling tse ngata tse tlaase ha li e-s'o hatise ho fokotsa mafura a tletseng hafeela li-carbs li ntse li le tlase. Li bua ka ho haella ha bopaki ba ho fokotsa mafura a tletseng holimo ka tlase haholo ho thusa ka ho fokotsa kotsi bakeng sa batho ba bangata.
Boiteko bo bongata ba ho sheba lipatlisiso tsohle tabeng ena ha bo fumane molemo oa ho theola mafura a mangata, 'me sena se ka' na sa e-ba 'nete ka ho khetheha molemong oa lijo tse tlaase.
Ha lipatlisiso li ntse li tsoelapele, ba boholong lefapheng la bophelo bo botle ba ntse ba khothalletsa ho fokotsa mafura a tletseng.
> Mehloli:
> Chowdhury R, Tlhokomeliso S, Kunutsor S, et al. Mokhatlo oa lijo, oa ho potoloha le oa tlatsetso oa lijo tse nang le kotsi ea Coronary Risk. Annals of Internal Medicine . 2014; 160 (6): 398-406. doi: 10.7326 / m13-1788.
> Tataiso ea lijo bakeng sa Maamerika 2015-2020 Khatiso ea Borobeli . USDA.
> Hooper L, Martin N, Abdelhamid A, Smith GD. Fokotsa ho kenngoa ha mafura a mangata bakeng sa lefu la pelo. Database ea Cochrane ea Tlhahlobo ea Ts'ebetso . October 2015. doi: 10.1002 / 14651858.cd011737.