Ho motle hohle ho batla ho ba motho ea phelang hantle-phethehileng ea vim le matla le ho phela bophelo bo bolelele le bo phetseng hantle. Tsela e 'ngoe ea ho phela hantle ke ho ja lijo tse phetseng hantle. Ha ho ntse ho e-na le lijo tse phetseng hantle, hase qetello kaofela, e-ba le bophelo bohle bo botle (ho na le lintho tse ngata tse kenang ho tsona), ho na le lintho tse ngata tseo u ka li etsang ka ho ja lijo tsa hau ho li ntlafatsa le ho ntlafatsa mokhoa oa hau oa ho ja.
Sena ke sa bohlokoa ka ho khetheha haeba o ntse u phela le lijo tse amanang le lijo le lithibelo tsa lijo tse amanang le tsona.
Mokhoa oa ho ntlafatsa lijo tsa hau tsa phepo ea mafu
Tsela ea ho ja. Ho ja ka nako e itseng mohopolong ho ka 'na ha u thusa hore u lule u e-na le takatso ea lijo' me u thibele liketsahalo tsa tlala e feteletseng le ho ja haholo. Ikemisetsa ho ja lihora tse ling le tse ling tse 3-5 le ho qoba nako e telele ho se na letho le jang pakeng tsa bona, kaha sena se khothalletsa takatso e matla le ho laola hore na u ja lijo tse kae. Liphuputso tse ling tsa morao-rao li khethile karolo e thibelang nako ea ho ja e hlalositsoeng ho ea ho ja ka nako ea lihora tse 12 motšehare (mohlala, 8 ho isa ho 8 mantsiboea feela), ho fokotsa boima bo boima le mohlomong le ho o khutlisetsa. Lithuto tsena li 'nile tsa etsoa ka litoeba, kahoo li hloka bopaki bo eketsehileng ho batho, empa khopolo e tšepisang, ha ho pelaelo!
Beha le Lihlopha tse 5 tsa Lijo. Haeba u ipotsa hore na u na le livithamine le liminerale tse lekaneng, li-protheine tse loketseng, kapa li lebisitsoe ka mafura a hao, li nka potso e tsoang ho equation ka ho lebisa tlhokomelo lihlopheng tsa lijo.
Ho fumana tekanyo ea lihlopha tsa lijo, ho kopanyelletsa le lebese, litholoana, meroho, lijo-thollo, mehloli ea liprotheine tse nang le bophelo bo botle, li tla u boloka u na le limatlafatsi tse ngata tseo u li hlokang hore u be le bophelo bo botle.
Nako e ka tlaase ho Litlhapi tsa Sugar. Lipatlisiso tsa sechaba li bontša hore re ja tsoekere e ngata haholo. Ka sebele, esita le baahi ba rona ba futsanehileng ba fumana tsoekere e ngata haholo ha ba ja.
E 'ngoe ea bothata ke hore tsoekere e pata lijo tsa rona tsa letsatsi le letsatsi, esita le lijo tseo re li lumelang "li phetse hantle," tse kang lijo-thollo, yogurt, lino tsa lipapali le libano tsa granola, tse ka etsang hore tsoekere e kenelle ka ozone. Karolo e 'ngoe ke hore re rata ts'oaetso ea rona e tsoekere kapa ha e-mme re khona ho e kenyelletsa lijo tsa rona tsa letsatsi le letsatsi. Haeba o khona, hlahloba ka botšepehi hore na tsoekere ea hau e tsoa hokae le ho leka ho e khaola ka halofo.
Nix ea Liquid Sugar. Soda le monate, lero la metsi, lino tse monate, lipapali tsa lipapali, ho sisinyeha, li-ades le ho feta li tletse tsoekere mme li eketsa ts'ebetso ea tsoekere. Ntho e tsotehang ka lino tse tsoekere ke hore hangata batho ha ba li nke e le karolo ea lijo tsa bona, ba lebala hore lino tse nang le tsoekere e eketsehileng le lik'halori. Khetha metsi ka lino tse tletseng lik'halori haholo, haeba e se kaofela, nako.
Pakisa lijo tsa hau tsa motšehare. Ho tlisetsa lijo tsa motšehare ka nako e telele kapa sekolo ho fana ka mokhoa o motle oa ho etsa bonnete ba ho etsa bonnete ba hore o fumana lijo tsa motšehare tse sireletsehileng, tse sireletsehileng, tse sa tsoeng. E, ho nka nako e eketsehileng ho feta moketeng oa lijo tsa motšehare, empa o na le taolo e feletseng ea se kenang moo, 'me u tla ba le monyetla oa ho ja seo u se jereng. Ka mantsoe a mang, u na le monyetla oa ho e eketsa hantle ho lijo tsa hau kapa che.
Etsa Boemo bo Eketsehileng. Batho ba mashome a robeli a metso e meraro ba bareki ba US ba ja lijo tse hahang hang ka beke.
Ba etsang karolo ea mashome a tšeletseng a metso e robeli ba etela libaka tsa ho jela tse tloaelehileng bonyane hang ka beke. Ho jela ho bolela kotsi e kholo ea tšilafalo ea sefapano le lijo tse fanang ka lijo, litšenyehelo tse ngata le lik'hilojule tse ngata ka kakaretso. Leka ho fokotsa ho ja le ho pheha haholo lapeng, empa haeba o sitoa, leka ho etsa khetho ea lijo tse nepahetseng ha u il'o ja se tloaelehileng. Bakeng sa tlhahisoleseding e tobileng mabapi le ho ja lijo tse nang le phepo ea lijo, bona setlhare sena sa ho ja .
Noa Metsi a mangata. Metsi a se na khalori, e hlokahalang bakeng sa mesebetsi e tloaelehileng ea 'mele,' me o na le melemo e mengata bophelong bohle ba hau. Noa ho feta!
Ela hloko liprotheine. Mofuputsi oa Univesithi ea Missouri o fumane hore ho ja lijo tsa hoseng tse nang le protheine tse nang le ligrama tse 20 tsa protheine (lijo tse kang mahe, cottage chisi, yogate ea Greece) li thusitse barupeluoa ho ithuta ho ntlafatsa khotsofalo ea bona ka mor'a ho ja le ho fokotsa menyetla ea bona ea ho ja lijo hamorao letsatsing leo.
Haeba o na le toxicic ho ea lehe, u ka 'na ua leka ho leka lintlha tsena tsa ma-protheine tsa hoseng lijo tsa hoseng.
Khaola Plate ea Hao. Liphuputso li bontša hore ho ja lijana tse nyenyane ho fetolela ho ja lijo tse fokolang. Haeba u sebelisa lipoleiti tsa Frisbee bakeng sa nako ea lijo, nahana ka ho fokotseha ho ea polaseng ea salate ho u thusa ho laola bongata ba lijo tseo u li jang.
Hloahloa le Lithollo Tsohle. Haeba o hlolohetsoe molaetsa, nako ea ho fetola lijo tse tšoeu tsa phofo ka lijo-thollo. Hobane'ng? Ba phela hantle 'meleng oa hau, ba ka' na ba u thusa hore u ikutloe u khotsofetse ka mor'a hore u je, 'me ho pakoa hore u ka rua pelo ea hao le ho u sireletsa ho tsoa likarolong tse itseng tsa kankere. Ho ba alejiki ho koro hase lebaka la ho khomarela ka lijo-thollo tse hloekisitsoeng! Sheba lisebelisoa tsena tse nang le phepo e nepahetseng, tse nang le mekotla .
Forego ea Fried Fried. Mohlomong ua tseba hore fries ea Fora e monate. Le hore calamari le tempura li joalo. Empa na u ne u tseba hore li-snack tse ngata li halikiloe? Ha e le hantle, litlhapi tsa tortilla, litapole tsa litapole le lisebelisoa tse ling tsa linokoane li atisa ho haliloa. Ho itokisa lijo tsa hau, tsamaea ka thōko ho lintho tse halikiloeng ebe u ea libakeng tseo u ka li khethileng. E ka holimo? U tla fokotsa lik'hilojule tsa hau tsa mafura le lik'hilojule tse feletseng.
> Lisebelisoa:
> Ehora ea 12-Hora ea Bophelo bo Botle, bo fumanehang ho blog ea NY Times. http://well.blogs.nytimes.com/2015/01/15/a-12-hour-window-for-a-healthy-weight/
> Ho ja Boitšoaro ho US > http://www.statista.com/topics/1957/eating-be-behavior-in-the-us/
> Ho ja lijo tsa hoseng tsa protheine ho fokotsa litakatso tsa lijo le ho ja lijo hamorao. Ho tloha ho: Science Daily, http://www.sciencedaily.com/releases/2011/05/110519113024.htm