Lik'hilojule Tse Nang le Melemo ea Lebese le Bophelo bo Botle
U utloile hore lebese le etsa 'mele hantle. Empa lebese la mofuta ofe le molemo bakeng sa lijo tsa hau tse phetseng hantle? Hona u lokela ho noa lebese la mofuta ofe ha u leka ho finyella boima bo boima kapa ho bo boloka ? Fumana hore na u ka fumana melemo efe ea bophelo bo botle ba lebese ha u ja.
Lik'halori tse Lebese
| Li-2% tse fokolang lebese la linama tse fokolang | |
|---|---|
| Ho Sebeletsa Senoelo sa 1 | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 122 | |
| Li-calories tse tsoang Fats 45 | |
| Kakaretso ea Fat 5g | 8% |
| Fatated Fat 3g | 15% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 1g | |
| Cholesterol 20mg | 7% |
| 115mg ea sodium | 5% |
| Potasiamo 140.16mg | 4% |
| Li-carbohydrates 12g | 4% |
| Fiber Diet 0g | 0% |
| Litlhapi tse 11g | |
| Protheine 8g | |
| Vithamine A 1% · Vithamine C 0% | |
| Calcium 29% · Iron 0% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Palo ea lik'hilojule ka lebese e itšetlehile ka mofuta oa lebese oo u khethang ho o noa le chelete eo ue jang. Lebese le tlaase haholo (lebese la 2 lekholong) ke e 'ngoe ea mefuta e sa tšoaneng ea lebese la khomo. E fana ka mafura a fokolang ho feta lebese lohle empa o na le litapole tsa creamier le botsoako ho feta lebese la skim.
Tsena ke lintlha tsa phepo e nepahetseng bakeng sa mefuta e mengata ea lebese, e thehiloeng ho data USDA. Ho ba tseba ho ka 'na ha u thusa ho khetha hore na lebese le molemo hakae ho uena .
- Senoelo se seng sa lebese le nang le mafura se fana ka lik'hilojule tse 83, ligrama tse 8 tsa protheine, 12 dikgerama tsa lik'habohaedreite, 12 dikgerama tsa tsoekere, le ligrama tse 0 tsa mafura.
- Lebese le le leng la lebese la 1 lekholong le fana ka lik'hilojule tse 102, ligrama tse 8 tsa protheine, 12 dikgerama tsa lik'habohaedreite, 13 dikgerama tsa tsoekere, 2 dikgerama tsa mafura a tletseng 'mele le ligrama tse 2 tsa mafura.
- Senoelo se seng sa lebese le fanang ka lik'hilojule tse 149, 8 dikgerama tsa protheine, 12 dikgerama tsa lik'habohaedreite, 12 dikgerama tsa tsoekere, 8 dikgerama tsa mafura le ligrama tse 5 tsa mafura a mangata.
- Senoelo se seng sa halofo le halofo se fana ka lik'hilojule tse 315, ligrama tse 7 tsa protheine, 10 dikgerama tsa lik'habohaedreite, 10 dikgerama tsa tsoekere, ligrama tse 17 tsa mafura a tletseng mafura le ligrama tse 28 tsa mafura. Leha ho le joalo, hopola hore ho sebetsa habeli halofo le halofo ho na le sopho e le 'ngoe feela e fanang ka lik'hilojule tse 20 feela.
- Tšebeliso e le 'ngoe (khaba e le' ngoe) ea tranelate e boima e fana ka lik'hilojule tse 821, 5 dikgerama tsa protheine, ligrama tse 7 tsa lik'habohaedreite, ligrama tse 7 tsa tsoekere, ligrama tse 55 tsa mafura a tletseng mafura le ligrama tse 88 tsa mafura. Krime e le 'ngoe e nang le oli e le' ngoe ke sopho e le 'ngoe feela e hlahisang lik'hilojule tse 51.
Haeba u na le lactose e sa mamellaneng, u ka 'na ua khetha mofuta o mong oa mefuta e mengata ea lebese e sa tšoaneng.
Ho na le liqeto tse ngata tseo u ka li khethang.
- Senoelo se seng sa lebese la soya se fana ka lik'hilojule tse 108, ligrama tse 6 tsa protheine, ligrama tse 12 tsa lik'habohaedreite, 9 dikgerama tsa tsoekere, 1 grama ea mafura a tletseng 'mele le ligrama tse 4 tsa mafura.
- Senoelo se seng sa lebese la almonde se fana ka lik'hilojule tse 93, ligrama tse 1 tsa protheine, ligrama tse 16 tsa lik'habohaedreite, 15 dikgerama tsa tsoekere, ligrama tse 0 tsa mafura a tletseng mafura le ligrama tse 3 tsa mafura.
- Senoelo se seng sa lebese la lactose (mafura a 2% a tlaase) se fana ka lik'hilojule tse 122, ligrama tse 8 tsa protheine, ligrama tse 12 tsa lik'habohaedreite, ligrama tse 12 tsa tsoekere, 3 dikgerama tsa mafura a tletseng mafura le ligrama tse 5 tsa mafura.
- Senoelo se seng sa lebese la kokonate (sekontiri) se fana ka lik'hilojule tse 552, 5 dikgerama tsa protheine, ligrama tse 13 tsa lik'habohaedreite, ligrama tse 8 tsa tsoekere, ligrama tse 51 tsa mafura a tletseng mafura le ligrama tse 57 tsa mafura.
- Senoelo se seng sa lebese la raese se fana ka lik'hilojule tse 112, ligrama tse 0,7 tsa protheine, ligrama tse 22 tsa lik'habohaedreite, 13 dikgerama tsa tsoekere, 0 dikgerama tsa mafura a mangata le 2.3 dikgerama tsa mafura.
Lihlahisoa tse ngata tsa mafura ka ho fetisisa
Lefapha la Temo la United States (USDA) le khothaletsa hore u kenyelle lijo tsa lebese ha u ja ka letsatsi le leng le le leng. Lijo tsa mafura li thusa ho matlafatsa khalsiamo le liprotheine tse nang le masapo a matla le mesifa. Sehlopha sa lijo tsa lebese se kenyelletsa lihlahisoa tsa lebese le lihlahisoa tse entsoeng ka lebese.
E le karolo ea lenaneo la SelectMyPlate, ba kgothalletsa hore o kgethe dijo tsa lebese tse se nang mafura kapa tse fokolang mafura ho fokotsa mafura a hao a mafura.
Ba boetse ba kgothaletsa hore o kgethe dihlahisoa tsa lebese ntle le dijo tse tsoekere kapa di-sweeteners.
Ntho e fokolang ea bohobe bo botle
Le hoja hoo e ka bang lihlahisoa tsa lebese li fana ka khalsiamo le limatlafatsi tse ling joaloka protheine, lihlahisoa tse ling tsa lebese li boetse li fana ka tsoekere e eketsehileng. Haeba u leka ho fokotsa tsoekere e eketsehileng, u ka 'na ua batla ho fokotsa tšebetso ea lijo tsena tse monate tsa lebese.
- Lebese le le leng la tsokolate (e entsoeng ka lebese lohle) le fana ka lik'hilojule tse 208, ligrama tse 8 tsa protheine, ligrama tse 26 tsa lik'habohaedreite, le ligrama tse 24 tsa tsoekere le ligrama tse 10 tsa tsoekere e ekelitsoeng.
- Lebese le nang le monate oa fragola le fanang ka lik'hilojule tse 220, ligrama tse 7 tsa protheine, ligrama tse 32 tsa lik'habohaedreite, le ligrama tse 31 tsa tsoekere le ligrama tse 18 tsa tsoekere e ekelitsoeng.
- Tšebeliso e le 'ngoe (kone e le' ngoe) ea lebese la leqhoa e fana ka lik'hilojule tse 164, ligrama tse 4 tsa protheine, ligrama tse 24 tsa lik'habohaedreite le ligrama tse 17 tsa tsoekere.
Mefuta e meng ea mafura (joaloka sehlahisoa sa lebese sa kofi) ke seno se seng sa lebese seo u ka batlang ho se lekanyetsa kapa ho se qoba. Tse ngata tsa lihlahisoa tsena li entsoe ka oli le sirapa ea poone 'me ha li fane ka melemo ea bophelo bo botle ba lebese.
Ho reka le ho boloka lebese
Lebese ke lijo tse senyehang. U lokela ho reka lebese feela joalokaha u tla li sebelisa nakong e khutšoanyane. Pele u reka lebese, hlahloba letsatsi "ho rekisoa" ka setshelo ho tiisa hore ha e e-s'o fetele.
Ha o tlisa lehae la lebese, Dairy Council of California e khothalletsa hore u e boloke ka sehatsetsi mocheso oa likhato tse 38-40. Li boetse li fana ka tlhahiso ea hore u boloke lebese hōle le monyako oa firiji e le hore e lule e bata. Le ka mohla u se ke ua lumella lebese hore le lule holim'a k'homphieutha.
Hona ho thoe'ng haeba lebese la hau le fihla letsatsing la ho rekisa 'me ho na le tse setseng ka setshelong? Ho ea ka Lekhotla, ho ntse ho le joalo ho sireletsehile ho noa. Ba re haeba lebese le ntse le nkhang hamonate, hangata le ntse le bolokehile ho ja.
U ka boela ua qeta lebese ho o etsa nako e telele, le hoja e ka fetola tatso kapa mokhoa oa sehlahisoa. Hopola feela hore lebese le ntse le eketseha ha lea bata, ka hona ho hlokahala hore u tlohe kamoreng e eketsehileng ka setsing sa lebese ho qoba ho senya. 'Me ha u se u loketse ho e sebelisa, thaba lebese sehatsetsing kapa metsing a batang.