Batho ba bangata ba rata ho ja lijo tse monate. Ka nako e 'ngoe ho tsoa ka tloaelo kapa ho sithabela,' me ka linako tse ling ka lebaka la tlala ea sebele. Haeba u ntse u halefa hobane u halefile, mohlomong u lokela ho leka ho itlosa bolutu kapa u tsamaee. Empa, ha u ntse u tsoela pele ho noa hobane u lapile, joale khetha phekolo e phetseng hantle le e nang le phepo.
Joale ke eng e nepahetseng ea ho noa lijo tse nang le phepo? Sejo se monate o ka ba mohloli o motle oa phepo e nepahetseng ea lik'halori haeba u khetha ka bohlale - ho ja litholoana, meroho kapa lijo-thollo tse feletseng ho ka eketsa limatlafatsi tse ngata le fiber.
Empa sejo se bobebe se ka boela sa e-ba kholo e kholo ea k'halori haeba u itšoara sekotlolo se seholo sa ice cream kapa phiri ka mokotleng o moholo oa likhase tse mafura.
Leka Likhopolo tsena tse nang le bophelo bo botle
Nahana ka sesepa sa hau sa lijo e le lijo tsa metsotsoana 'me u boloke boemong bo leka-lekaneng ka ho khetha liprotheine tse fokolang, tse ling tsa mafura a phelisang hantle, le lik'habohaedreite tse ling, joaloka motsoako oa bohobe bo phahameng , litholoana, meroho kapa linate botoro.
Hopola hore bohobe bo monate e lokela ho ba bo fokolang - e le ntho e nyenyane feela e ka u fetisang lijo tse latelang hobane ha lijo tsa hau li ja haholo, o beha kotsing ea ho ja lik'halori tse ngata haholo.
- Abela batho ba tšeletseng ba lijo-thollo tsa peanut, 'me u sebelise ka lekhetlo le leng le le leng la chisi (hoo e ka bang boholo ba dice).
- Khaola liapole ka har'a li-chunks tse nang le litekanyo tsa ho loma 'me u li kenye kotsing e halofo ea seno e tlaase ea mafura. Fafatsa e le 'ngoe ea lero la phofo ea walnuts kapa pecans (le mahe a linotši a nyenyane haeba u rata monate).
- Hlalosa lijo-thollo kaofela ka har'a likhakoto tse tšeletseng 'me u sebelise li-hummus le mefuta e mengata ea monokotšoai ka lehlakoreng le leng.
- Etsa lipoleiti tsa litholoana le chisi. Sela mela e le 'ngoe le pere e le' ngoe, 'me u sebeletse ka morara o mocha, li-crackers tse tletseng lijo-thollo le likhahla tse seng kae tse tšesaane tsa chisi eo ue ratang.
- Kopanya kofi e le 'ngoe ea yogurt e nang le mafura a mafura a nang le halofo ea senoelo sa blueberries kapa lilae tsa fragola, le kotara e le kotara ea walnuts kapa lialmonde. Eketsa mahe a linotši a lekaneng ho lumellana le tatso ea hau
- Abela bohobe ba almond ka sekotlolo sa koro ea koro 'me u kenyetse khaba ea karolo ea 100 lekholong ea litholoana. Sebeletsa ka khalase ea lebese le seng mafura.
- Sebeletsa lifate tsa mehloaare le pelepele tse khubelu tse nang le bohobe bo nang le bohobe bo mofuthu ba lijo-thollo.
- Batho ba bang ba khetha lijo tseo bana ba li jang e le lijo tse monate ebile ba laola boholo ba karolo. Ha ho hlokahale hore u tsamaee ho fihlela moo, empa ho khetha likaroloana tse nyenyane ho thusa ho thibela ho ja ho feta.
- Ipe lijo tsa hau tsa tortilla le ho li sebeletsa ka moriana o motenya oa mahe.
- Etsa sekotlolo sa tšepe e chesang ea khauta oatmeal 'me u sebelise banana ba nang le sliced, halofo ea senoelo ea monokotšoai le ho phatloha ka lebese le se nang mafura kapa lebese la almonde. Eketsa mahe a linotši le lilonde tse 'maloa tsa lialmonde.
- E-na le salate e nyenyane e nang le makhasi a spinach, li-flocco tsa broccoli, likhae tsa langa le le lej le holimo ka sesepa sa kotara ea sesepa le sopho e le 'ngoe ea liaparo tsa hau tseo u li ratang haholo.
- Sebelisa blender e lebelo le phahameng (joaloka Nutri-Ninja kapa NutriBullet) ho etsa smoothies, lero le sopho e entsoeng ka litholoana le meroho.
Empa ho thoe'ng haeba u hlile u batla bohobebe ba 'boithabiso'?
Haeba u batla ho phalla kahare ea pompong, litapole tsa litapole kapa cookie, hopola hore ho hotle ho etsa joalo hang ka nakoana (esita le hanngoe ka letsatsi haeba u boloka ka har'a khalori ea hau ea khalori ), empa u boloke likarolo tsa hau tse nyenyane haholo - e le 'ngoe feela ea cookie , bar e le 'ngoe ea sesepa, kapa litlhapi tse le' ngoe.
Lisebelisoa:
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth Publishing, 2013.
Smolin LA, Grosvenor, MB. "Phepo e nepahetseng: Saense le Likōpo." Khatiso ea Boraro. Wiley Publishing Company, 2013.
Lekala la United States la Temo le Lefapha la Bophelo le Litšebeletso tsa Batho. "Tataiso ea Lijo bakeng sa Maamerika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.