Lihlahisoa tsa Unsaturated le Monounsaturated tse khethiloeng
Lijo tsa South Beach li ne li etselitsoe hore li be le phepo e nepahetseng ea pelo, Mehloli ea mafura a ho ja e thehiloe ho tse khothalletsang ho ba le k'holeseterole e phetseng hantle le lipilisi. Mehloli ea li-trans le mafura a mangata a qojoa kapa a fokolloa ho sa tsotellehe mafura a saaturated le monounsaturated. Lijo tse fetohileng li fetohile litlhahiso tsa tsona ka lihlahisoa tsa lebese ka lebaka la lipatlisiso tse bontšang hore lijo tsa lebese tse tletseng mafura li sireletsa.
Haeba o lakatsa ho latela lijo, ho molemo ho hlahloba libuka tsa morao-rao tsa libuka tsa eona ka lebaka la liphetoho.
Lihlahisoa tsa omega-3 fatty acids (tse kang saalmon le litlhapi tse ling tse mafura) lia khothatsoa, joalo ka oli e phahameng monounsaturate, tse kang oli ea mohloaare. Mohloli oa omega-6 fatty acids (tse kang linate) o ka boela oa jeoa, empa eseng ho fetela.
Mohloli oa Mafura a Khothalletsoang ka ho Fetisisa Lijong Tsa South Beach
Mehloli ena e lumeloa hore e molemo ka ho fetisisa bakeng sa bophelo ba pelo. Lijo li fetola litlhahiso tsa tsona ha lipatlisiso tse ngata li fumaneha. Tsena li lumelloa ka boholo ba koporo ea 1.
- Oli ea mohloaare
- Oli ea canola
- Mehloaare (ea 15 ho isa ho 19)
- Avocado
- Li-walnuts le oli ea lepa
- Lisebelisoa tsa oli ea tlhapi, tse kang saalmon
- Peō ea lehlaka le oli ea pelaxe
- Ho pheha li-sprays
- Benecol e hasana le margarine e meng e entsoeng ka limela tsa sterols le stanols
Mehloli e meng e amohelehang ea oli mafateng a South Beach
Tsena li ka lumelloa ka mekhahlelo e sa tšoaneng ea lijo, empa li fokotsoe ka chelete.
- Linate le lipeo
- Mayonnaise e thehiloeng oli ea mohloaare
- E hasana ka ha ho na mafura a trans kapa oli ea karoloana ea hydrogenated
Mafura le Mafura a Lokelang ho Fokolloa Lijong Tsa South Beach
Ho ja ha hao mafura le mafura ho lokela ho ba ka bongata feela.
- Oli ea mahareng
- Oli e hloekisitsoeng
- Oli ea lemonate
- Oli ea palema kapa oli ea palema ea kernel
- Oli ea safflower
- Oli ea sesame
- Oli ea soybean
- Oli ea soneblomo
- Mefuta e khanyang kapa e tlaase ea mafura e nang le sieo e phahameng ea fructose ea poone (qoba mayonnaise ea mafura a mafura)
- Oli ea kokonate (e sa tsoa nyaloa)
- Lebese la kokonate (sesebelisoa sa unsweetened, 1/4 senoelo)
Mafura le Mafura a Lokelang ho Qojoa Lijong Tsa South Beach
Mehloli ena e phahame ka mafura a mangata kapa a trans.
- Butter, mefuta eohle (li-substitutes tse sa nang mafura tse kang Butter Buds li nepahetse)
- Lard, mafura a bacon le mafura a mang a mafura
- Margarine le tse ling li ata ka li-trans-fat (li-oil tse seng kae)
- Mohlolo o tsotehang le liaparo tse tšoanang tsa salate
- Meroho e khutsufatsa
Fat ea Mafura le Lijo tsa South Beach
Mafura a linate a ne a nyahame lijong tsa pele tsa South Beach, tse nang le lihlahisoa tsa lebese tse fokolang mafura feela le tse seng mafura tse lumelloang. Lipatlisiso tse ling li fetohile khothatso ea hore mafura a lebese a fumanoe haholo ho lipatlisiso ho ba le liphello tse sireletsang. Ka lebaka leo, likhothaletso tse ncha tsa South Beach Diet ke tsa ho ja liphetoho tse feletseng tsa mafura a li-yogurt le lebese ho e-na le tse fokolang mafura. Ena ke phetoho e kholo 'me u ka' na ua se ke ua e bona e bontšoa hothathamong ea lijo e neng e thehiloe liphetolelong tsa pele tsa lijo.
Lijo tsa Lijo tsa South Beach tse pakiloeng
Lijo tse lokiselitsoeng tse rekisoang bakeng sa Khaolo ea 1 li ka kenyelletsa hoo e ka bang karolo ea 15 lekholong ea lik'hilojule tse tsoang mafura a tletseng 'me kaofela li phahame ho fihlela ho karolo ea 10 lekholong.
Lijo tsa lijo tsa motšehare le tsa lijo tsa motšehare li ngotsoe e le ligrama tse 0 tsa li-trans tsa fatše hobane li na le ka tlaase ho 0.5 dikgerama ka ho fetisisa.
Mabapi le Lijo tsa South Beach
Lijo tsa South Beach li ile tsa thehoa ka 2003 ke setsebi sa lefu la pelo Arthur Agatston e le mokhoa o nepahetseng oa ho ja le oa ho lahleheloa ke boima ba 'mele. E na le lik'habohaedreite tse tlaase 'me e phahame ka liprotheine le mafura a phetseng hantle ho feta moralo o tloaelehileng oa ho ja. Litholoana tsa lik'habohaedreite li itšetlehile ka index ea glycemic 'me li reretsoe ho fokotsa liphello tsa lijo ka tsoekere ea mali.
Lijo li na le likarolo tse tharo. Karolong ea ho qetela ea tlhokomelo ea lijo tsa South Beach, hoo e ka bang ligrama tse 140 tsa lik'habohaedreite li lumelloa letsatsi ka leng.
Lijo tsa 'mele tse tlaase li ka' na tsa lumella ligrama tse 50 ho isa ho tse 100 feela tsa lik'habohaedreite ka letsatsi.
Morero oa Lijo tsa South Beach ke ho khothaletsa boima ba 'mele le bophelo bo botle ba bophelo ka ho fetola tekanyo ea lijo tseo u li jang. Joalokaha ho na le moralo ofe kapa ofe oa ho ja, hlahloba ngaka ea hau kapa mofani oa tlhokomelo ea bophelo pele u qala mokhoa leha e le ofe oa boima ba tahlehelo.