Etsa qeto ea hore na o lokela ho bala lik'hilojule kapa carbs ho theola boima ba 'mele
Na u nahanne ka ho bala li-carbs ho theola boima ba 'mele? Hangata Dieters o ferekanngoa ke hore na ba lokela ho bala lik'habohaedreite , ho bala mafura kapa ho bala lik'hilojule ho theola boima ba 'mele. Ka sebele, ha ho phehisane khang metseng ea bongaka le ea bophelo bo botle mabapi le mokhoa ofe o molemo ka ho fetisisa. Hangata khang ena e bapala mecheng ea litaba, e siea bareki ba tsielehile.
Pherekano ka ho bala Carbs ho Lahla Boima
Haeba u batla ho theola 'mele, ke mokhoa ofe o lokelang ho o khetha?
Sehlooho sa bohlokoa ho Journal of the American Medical Association se tšehetsa ho sebelisoa ha lijo tse tlaase tsa lik'habohaedreite bakeng sa ho boima boima ba 'mele. Empa ha e qeta ho hatisoa, e bulule khang e matla har'a lingaka le bafuputsi. Ho bonahala eka ha ho motho ea ka lumellanang ka hore na ke mofuta ofe oa lik'halori tse bakang kotsi ho feta lethekeng la hao: mafura kapa lik'habohaedreite.
Joale hokae ho siea bareki ba bohlale? Khatiso ea morao tjena ea leqephe la American College of Sports Medicine's Fit Society e akaretsa ntlha e utloahalang. Sehloohong se buang ka bohlokoa ba lijo tse tlaase tsa carb , li ngotse,
"Liphuputso tse 'maloa tse kholo li' nile tsa bapisa mokhoa o tloaelehileng oa ho lahleheloa ke boima ba lithethefatsi lihlooho tse lihloohong, 'me ha ho le tse ling tsa lijo tse hlahang tse hlahang hantle. Sena se ka' na sa bakoa ke taba ea hore le hoja batho ba khomarela ka hloko lithibelo, qalong mekhoa ea khale ea ho ja ka nako e telele. Qetello e makatsang ke hore batho ba khomarelang haholo litlhabisong tsa lijo ba atleha ka ho fetisisa ha ba lahleheloa ke boima ba 'mele, ho sa tsotellehe hore na ba ja lijo life. "
Na ke Lokela ho Bala Carbs ho Lahla Boima?
Haeba o leka ho theola 'mele, ho sa tsotellehe hore na u khetha ho ja lijo life, ho shebella lijo tsa hau ea lik'habohaedreite ho ka ba molemo ka mabaka a' maloa. Melemo ea ho bala li-carbs e kenyeletsa:
- Ho fokotseha ka kakaretso ka lik'hilojule . Boholo ba rona re ja lijo tse entsoeng ke carbs. Haeba o fokotsa ho kenngoa ha mohloli oa hau oa bohlokoa ka ho fetisisa oa lik'hilojule, o tla fokotsa tlhahiso ea hau ea caloric ka kakaretso. Ho ja ha lijo tsa lik'habohaedreite ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho fokotsa palo ea lijo tseo u li jang .
- Ho ja lijo tse phetseng hantle. Lijo tse tloaelehileng tsa Amerika li kenyelletsa bohobe bo lekaneng bo tšoeu, li-crackers le li-cookie, lino tse tahang, li-juice, lino tse nooang le li-teas tse monate. Hangata lijo tsena ha li na phepo e nepahetseng. Haeba u ka khona ho e nka ka likhetho tse ntle tsa lik'habohaedreite joaloka litholoana le meroho e ncha, u tla senya lijo tsa li-carb, u eketsa lijo tsa fiber le limatlafatsi tse ling tsa bohlokoa 'me u ikutloe u sa lapile letsatsi lohle.
- Ho ja lijo tse ngata tsa protheine. Ha o fokotsa palo ea lik'hilojule tseo u li jang li-carbohydrates u etsa sebaka sa lijo tse laolang lik'halori bakeng sa matla a tsoang mehloling e meng. Seo se bolela hore ha o fokotsa tlhahiso ea hau ea carb, u ka eketsa matla a hau a protheine ntle le ho eketsa kakaretso ea khalori ea hau. Protheine e phofo e tla u thusa ho haha le ho boloka mesifa le lipatlisiso tsa morao-rao li bontšitse hore dieters tse jang liprotheine tse ngata li khona ho boloka metabolism e ntlafetseng ka nako.
- Mafura a phetseng hantle. Lijo tse tlaase tsa lik'habohaedreite li tla boela li u fe kamoreng ea lijo tse laolang lik'halori ho kenyelletsa mafura a mangata. Ke hobane'ng ha mafura a ka etsa hore o ja hantle? Tse ling tsa mafura, joaloka omega-3 fatty acids , thusa 'mele oa hau hore o sebetse ka katleho' me o ka kenya letsoho ho fokotsa kotsi ea lefu la pelo.
- Maemo a ntlafetseng a bongaka. Maemo a mang a bophelo a hloka hore u bale lik'habohaedreite. Dijo tsa lefu la tsoekere, ka mohlala, ho hloka hore o lekanyetse palo ya carbs eo o e jang nako le nako ha o ja ho isa ho 30-45 dikgerama.
Molemo o Molemo oa Carb bakeng sa Tahlehelo ea Boima ba 'mele
Kahoo u lokela ho ja li-carbs tse ngata hakae bakeng sa tahlehelo ea boima ba 'mele? Karabo ea potso ena e itšetlehile ka boemo ba hau ba mosebetsi le boholo ba hau. Ho ea ka Dietary Reference Intakes ea Institute of Medicine, o lokela ho ja pakeng tsa 45% le 65% ea lik'halori tsa hau tsa letsatsi le letsatsi ho tloha lik'habohaedreite. Litaelo tse tsoang ho Academy of Nutrition le Dietetics li bolela hore ho ikoetlisa kamehla ho lokela ho ja pakeng tsa 2.3 le 5.5 dikgerama tsa lik'habohaedreite ka boima ba 'mele oa boima ba' mele ho itšetlehile ka bongata le matla a koetliso.
Hopola hore ho bala lik'habohaedreite ha ho bolele ho thibela lik'habohaedreite. Lijo tse tlaase tsa lik'habohaedreite hase hakaalo lijo tse molemo ka ho fetisisa bakeng sa hau. Lijo tse ntle ka ho fetisisa bakeng sa hau ke lijo tseo u ka li khomarelang. Bakeng sa batho ba bang, ke lijo tse tlaase tsa lik'habohaedreite . Empa ho sa tsotellehe hore na u khetha lijo life, ho bala li-carbs le ho etsa khetho e ntle ea lik'habohaedreite ho tla u thusa ho ntlafatsa boleng ba lijo tsa hau le bophelo ba hao ka nako.
Lisebelisoa:
George A. Bray, MD. "Lijo le ho ikoetlisa bakeng sa tahlehelo ea mafura." Journal ea American Medical Association ka la 27 June, 2012.
Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Katherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith. "" Liphello tsa lijo tse 4 tsa boima ba 'mele bo fapaneng le mafura, liprotheine le lik'habohaedreite ka mafura a mafura, boima bo boima, mafura a visceral adipose le mafura a mafura: liphello tsa POUNDS LOST teko. " American Journal of Clinical Nutrition January 18, 2012.
Cara B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A. Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD. "Litla-morao tsa lijo tse entsoeng ka matla a matla a motlakase Nakong ea Maemo a ho Lahleheloa ke Matšoafo." Journal ea American Medical Association ka la 27 June, 2012.
Karl J. Kaiyala, PhD. "Ho Hlophisoa ha Lithethefatsi Nakong ea Maemo a ho Lahleheloa ke 'Mele." Journal ea American Medical Association September 19, 2012.
David S. Ludwig, MD, PhD; Cara B. Ebbeling, PhD; Henry A. Feldman, PhD. "Lihlahisoa tsa Dijo Nakong ea Boima ba Boima ba 'Mele-Araba." Journal ea American Medical Association September 19, 2012.
Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, PM Clifton .. "Ho bapisoa ha isocaloric e tlaase haholo lik'habohaedreite / mafura a mangata a mangata le a mangata a mangata a lik'habohaedreite / a tlaase a mafura a 'mele oa' mele le kotsi ea pelo." Nutrition le Metabolism La 11 January, 2006.