U se u ntse u tseba seo u lokelang ho se qoba-ena ke mokhoa oa ho laela koloi ea hau tsela e nepahetseng
Haeba u le lijo tse fokolang haholo, koranta e ka bonahala e le lefeella la lijo tse hanetsoeng, haholo-holo ha u qoba lintho tse entsoeng le lik'habohaedreite tse hloekisitsoeng . Ho tseba seo u lokelang ho se lekanyetsa kapa ho se qoba ho ja lijo tse tlaase, ke habohlokoa, empa ho tsamaea ka li-aisles ho ka ba monate ha u sa tsebe hantle hore na u lokela ho ja eng.
Lijo tse leka-lekaneng tse nang le liprotheine, mafura le lik'habohaedreite tse ling tse phetseng hantle ke tsa bohlokoa ho etsa bonnete ba hore 'mele oa hau o fumana limatlafatsi tsohle tseo o li hlokang-o na le lijo tse fokolang tsa carb, eseng lijo tsa carb .
Ha o ntse o haha lethathamo la hau la lijo-thollo, o lule u hopotse mefuta e meholo ea lijo:
- Li-carb tse fokotsehang le tse se nang carb: liprotheine, mafura a phetseng hantle, le meroho e seng ea starchy
- Lijo tse phahameng tsa carb o tla li kenyelletsa ka bongata bo fokolang: Meroho e tsitsitseng, lithollo kaofela le litholoana
Mona tempele ea hau ke seo u ka se khethang karolong e 'ngoe le e' ngoe ea lebenkele.
Hlahisa sekepe
Lebala la lihlahisoa ke moo u tlang ho ea hlaha. Ha ho na meeli ea hore na ho na le meroho e mengata e se nang starch e ka u jang ka lijo tse fokolang haholo. Liphuputso tse ngata li bontša hore ho ja lijo tse nang le meroho e lefifi le meroho e meng ho fokotsa kotsi ea mefuta eohle ea maloetse a sa foleng, ho akarelletsa le lefu la pelo, lefu la seoa le mefuta e meng ea kankere.
Etsa bonnete ba ho nka meroho ena:
- Meroho e makhasi a makhasi a kang arugula, lettuce, sipinake, li-Swiss chard, le meroho ea mosetareta
- Meroho ea Cruciferous e kang k'habeche, broccoli, cauliflower, k'habeche, limela tsa Brussels, bok choy, le kale
- Meroho e nang le sulfur e nang le asparagus, konofolo, eiee, shallots le liek
- Meroho e meng e kang linaoa tse tala, tamati, zucchini le squash ea lehlabula, pelepele, eggplant, artichokes le li-mushroom.
- Lipeo tse kang basil, parsley, cilantro, koena, oregano, le tse ling, tse ka eketsang tatso le lijo
Litholoana tse ling li na le hoo e ka bang ligrama tse 15 tsa lik'habohaedreite ka nako ea ho sebeletsa, kahoo e lule u le kelellong ha u hlahloba sekhahla sa litholoana. Li-berries le mahepu ke litholoana tse tlaase ka ho fetisisa tsa tsoekere, kahoo u ka 'na ua batla li-blueberries, tse tala, fragole, li-blackberries le cantaloupe kapa honeydew melon.
Nama, likhoho, Lijo tsa Leoatle le Lihobe
Ha u ja lijo tse ngata, u ka 'na ua ba le mohloli o mong oa protheine nako le nako ea lijo. Lihlahisoa tsa liphoofolo li na le limatlafatsi tse bohlokoa, tse kang amino acid e hlokahalang, vithamine B 12, tšepe ea heme le mafura a omega-3. Lihebe ke lijo tse ngata tsa lijo tsa hoseng tsa lijo tsa hoseng; li na le theko e tlaase, e potlakileng, e bonolo ebile ke e 'ngoe ea mehloli e mengata ka ho fetisisa ea li-vithamine tsa B, hammoho le choline, e leng ho matlafatsa bophelo ba boko.
Ha ho tluoa tabeng ea ho khetha lijo, tseba hore nama e khubelu, haholo-holo e entsoeng nama e khubelu, e 'nile ea amahanngoa le kotsi e eketsehileng ea lefu la pelo ho latela lipatlisiso tsa lipatlisiso. Kahoo u ka 'na ua batla ho boloka steak ea hao-ho ja ka makhetlo a' maloa ka khoeli 'me u na le bacon e le phekolo e' ngoe ho e-na le ho e phekola kamehla. Hape ho bohlokoa ke kamoo liphoofolo li hōlisitsoeng kateng; likhoho, likhoho, le li-turkeys li tla fana ka mafura a mangata a phetseng hantle a omega-3 ho feta liphoofolo tse hōlisitsoeng ka kakaretso.
U ka boela ua batla ho ja linotši tse nang le makotikoti le saalmon, turkey e nkiloeng ka letsoai, kapa jerky e phetseng hantle bakeng sa li-snacks tse potlakileng.
Tlhahlobo ea Lebese
Lebese le nang le mafura a mangata, tranelate, botoro, cottage chisi, tranelate e bolila, lirose, ricotta le yogate e se nang tsoekere kaofela li lumelloa ho ja lijo tse tlaase. Qoba mefuta eohle ea lebese le khahlehang, le nang le tsoekere. Hlokomela hore senoelo se seng se na le hoo e ka bang ligrama tse 12 tsa carbs-kahoo u se ke ua ea ka holim'a metsi. U ka 'na ua batla ho ea ka ho tebileng ka lintlha tsa lik'habohaedreite tsa lihlahisoa tsa lebese haeba u sa tsebe hantle hore na ke eng eo u ka e khethang.
Mafura le Mafura
Lijo tse phahameng tse phetseng hantle, lihlahisoa tse sa tsitsitsoeng tse kang linate, linate tsa linate, lipeo le li-avocado li lokela ho ba lethathamong la hau la lijo-thollo.
Boholo ba mongoli ba fanang ka lijo tse ngata ba pheha khang ea hore lijo tse ngata tse nang le mafura a mangata (botoro, oli ea kokonate ) ha li bothata maemong a tlaase a lijo tsa carb , ha ba bang ba seng bakae ba li qoba.
Ba bangata ba re ho qoba oli e mafura a mafura a omega-6 (soya, poone, mohloli o mongata, le soneblomo). Mafura a hydrogenated ka linako tsohle a lokela ho qojoa ha a na le li-trans, tse eketsang kotsi LDL cholesterol le ho fokotsa cholesterol e ntle ea HDL.
Lijo Tse Felitsoeng
Ke khopolo e ntle ho ba le nama e nang le serame, tlhapi, meroho le monokotsoai. Sena se tiisa hore se loketse haeba u sa khone ho reka lijo tse ncha. U ke ke ua lekeha ho emela pizza ho e-na le hoo.
Lihlahisoa le Meroho
Pere ea phofo, almonde, le kokonate le lijo li na le molemo o moholo oa ho baka.
Li-grains, tse kang raese, oats, quinoa, nyalothe, le amaranth, hammoho le limela tse kang lentile, linaoa le likhaku, li na le likarolo tse ngata tsa lik'habohaedreite. Senoelo se seng sa haese sa raese e soeufitsoeng se na le lik'hemik'hale tse 34. U tla batla ho boloka lijo tsena bonyane ka lijo tsa hau tse tlaase, 'me ha u e-na le tsona, u na le likarolo tse nyane haholo (1/4 ho isa ho 1/3 senoelo).
Li-Condiments le Lintho tse Matla a Phahameng
Liqeto tse tlaase tsa carb li kenyeletsa mosetareta, mafura a mafura a mangata (ka ho khetheha a sa etsoa ka oli ea soya), ketchup ea mahala ea tsoekere le li-barbecue sauce, liaparo tsa salate tse sa tsoekere, tsoekere ea soy, sauce ea pesto, moro kapa bouillon, linoko, li-pickle tse thabisang, tse se nang tsoekere , le tse bolokang.
Lintho tse ling tseo u nang le tsona ho kenyeletsa:
- Soya e sa tsosoang, kokonate, almonde, raese, kapa lebese la hemp
- Mehloaare
- Likolobe li rind
- Li-torbla tse tlaase
- Kokonate e sa tsosoang
- Chokolete e sa tsosoang le phofo ea cocoa.
> Mohloli
> The Nutrition Mohloli: Protheine. Sekolo sa Harvard sa Bophelo ba Sechaba. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
> 'Nete ka lihlahisoa: tse ntle, tse mpe le tse ka hare. Harvard Lingoliloeng Tsa Bophelo. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good.