Seo u lokelang ho se ja ka mor'a ho buuoa & Seo u lokelang ho se qoba

Ho ja ka nepo ho ka ntlafatsa ts'ebeliso ea hau

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Hlahloba Mefuta ea Hao ea Lijo

Haeba u kile ua buuoa, lijo tseo u li jang li ka ba le tšusumetso e kholo tabeng ea ho hlaphoheloa ha hao le hore na leqeba la hau le phekola kapele hakae. Ho ja lijo tse nepahetseng ho ka thibela mathata, joalo ka ho patoa le ho phahama ha mali, le ho fana ka liprotheine tse hlokahalang letlalo la hao le hloka ho folisa kapele.

E 'ngoe ea lintho tse molemo ka ho fetisisa tseo u ka li etsang ho ntlafatsa boemo ba hau ba phepo ea phepo ha u hlaphoheloa ho tloha ho buuoa ke ho tsepamisa maikutlo ho lijo tsohle. Seo se bolela ho khetha lijo tse "feletseng" kapa tse sa sebetsanoeng. Ka mohlala, lamunu e ka ba lijo tsohle. Leha ho le joalo, lero la Orange le ne le tla fetoha phetoho e eketsehileng ea lijo tseo. Litapole tse halikiloeng ke lijo tsohle, ha fry ea French e ntlafatsoa ebile e sa phetse hantle, e se e hahiloe. Lethathamo lena le tsoela pele mme lesela la motsoako oa khoho le molemo ho feta linonyana tsa tlhaho, eiee e molemo ho feta mehele ea onion.

Kahoo, o ikemiselitse ho fumana boholo ba lijo tsa hau ho tsoa lijong tsena kaofela, e leng mokhoa o nepahetseng oa ho ja letsatsi le leng le le leng, eseng feela libeke tse latelang ho buuoa.

Lijo tse entsoeng ka mokhoa o tloaelehileng li atisa ho ba le mafura a mangata, tsoekere, letsoai le lik'hemik'hale, empa fiber e nyane haholo le livithamine ho feta lijo tsa bona kaofela. Tsela e le 'ngoe e bonolo ea ho khomarela lijo tse matlafatsang, tse fokolang haholo ke ho tsepamisa mohopolo lintlheng tse ka ntle tsa lebenkele. Matlo a mangata a rekisoang a thehoa ka lijo tse sa sebelisetsoeng likarolong tse ka thōko tsa lebenkele, lihlahisoa, litlhapi, litlhapi, le libaka tsa bohobe.

Ka ho sebelisa mabenkeleng a hau libakeng tseo, ka tlhaho o tla khetha lijo tse phetseng hantle tse nang le fiber-e leng limatlafatsi tse kenyelletsang ho kenyelletsa lijo tsa hau ka mor'a hore u buuoe.

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Ke Hobane'ng ha ho Hlokahala Lintho Tse Ngata Haholo?

Ke habohlokoa ho kenyelletsa fiber ho lijo tsa hau ha u ntse u hlaphoheloa ho tloha ho buuoa. Hase feela hore lijo tse phahameng li na le bophelo bo botle ho feta tse ling tse fokolang, fiber e phetha karolo ea bohlokoa ho thibela ho patoa , e leng tlhaloso e tloaelehileng ka mor'a ho buuoa. Ho koaloa ha ho ferekane feela kamora ho buuoa, ho ka eketsa bohloko le monyetla oa ho khutlela sepetlele nakong ea nako ea ho phomola.

Ho e-na le ho eketsa lisebelisoa tsa fiber letsatsing la hau, tse kang li-husk tsa psyllium, nahana ka ho eketsa lijo tse phahameng tsa fiber ho lijo tsa hau le ho fumana fiber ka tsela e tloaelehileng. Ho tlatsetsoa hase khopolo e mpe, empa fiber e tsoang lijong e atisa ho sebetsa hantle ho thibela ho patoa, ha e nkoa ka metsi a mangata.

Lihlahisoa tse Phahameng:

• Lijo tsohle tsa lijo-thollo - Batla bohobe bo sebelisang lijo-thollo kaofela 'me li le lefifi. Bohobe bo botala bo tloaelehile haholo ho ba mohloli o motle oa fiber.
• Lihlahisoa tsohle - Sena se kenyelletsa poone, oatmeal le lijo tse ling.
• Litholoana - Litholoana tse ncha ke mohloli o babatsehang oa livithamine le fiber.
• Meroho - Meroho ke mohloli o motle oa fiber 'me o ka rekoa hamonate kapa o leqhoa.
• Peō - Hase lijo tsohle tse nang le lisebelisoa tse phahameng. Sheba lebokose ho qoba lijo-thollo tse tsoekere kapa tsa fiber. Sheba lijo-thollo ka lebitso, kapa u khomarele lijo tsa hoseng tsa khale, tse kang oatmeal kapa tranelate ea koro.

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Qoba Lijo Tse Lebisang Lebollo

Ho koaloa ho tloaelehile ka mor'a ho buuoa hobane meriana ea bohloko ea meriana-opioids, haholo-e atisa ho sebelisoa matsatsing a latelang ts'ebetso ea ho buoa 'me e na le phello e tsebahalang ea ho fokotsa ho tsamaea ha mala.

Le hoja lijo tse ling li ka thusa ho thibela kapa ho phekola ho qhotsoa, ​​ho na le lijo tse ling tse ka etsang hore motho a itšoare hantle . Ho tlosoa ha motsoako ho ka eketsa bohloko ba hao 'me ho ka ba le khatello e eketsehileng ho tsitsitseng ha hao , ka hona ho bohlokoa ho qoba neng kapa neng ha ho khoneha.

Lijo Tse ka 'Nang tsa Etsa Hore Motho a Hlokomeloe:

• Lijo tse omisitsoeng kapa tse nang le metsi a mangata - Tsena li kenyeletsa litholoana tse omisitsoeng (li-prunes ke tse ling, li ka thusa ho fokotsa ho patoa), nama ea mafura le mefuta e meng ea litapole tsa litapole.
• Lijo tse entsoeng
• Cheese
• Lebese le Lihlahisoa tsa Lebese
• Lijo tse khubelu
• Lijo tse monate - tse kenyelletsang lijo, li-candies, likuku le lijo tse ling tsa tsoekere

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Tsepamisa maikutlo holim'a liprotheine tsa Lean

Protheine e senyehileng e ka fumanoa lijong tse mafura, tse kang khoho, turkey le nama ea kolobe. Lijo tsa leoatleng, ho kenyelletsa le tlhapi, le tsona ke mohloli o motle haholo oa protheine e omeletseng. Nama e khubelu ha e kgothaletswe ka lebaka la mahlaseli a phahameng a mafura le hobane e ka qala ho emisa.

Haeba u sa je nama, kapa u se ke ua thabela nama, hopola hore liprotheine li tsoa mehloling e meng ntle le nama . Nahana ka linate, tofu, linaoa le lijo tsa "meroho" tse kang tempeh le protheine ea meroho e hlahisitsoeng (TVP) ho eketsa liprotheine tsa hau. Lihlahisoa tsa lebese le tsona ke mohloli oa liprotheine, empa li ka baka pherekano, ka hona li lokela ho sebelisoa ka mokhoa o lekanyelitsoeng.

Haeba u e-na le bothata ba ho ja, nahana ka ho tlatsetsa lijo tsa hau le phofo ea protheine, e ka kenngoa ho lino tse tahang, tse kang smoothies.

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Lihlahisoa tsohle ho e-na le lipeo tse hloekisitsoeng

Lihlahisoa tsohle ke mohloli o babatsehang oa vithamine le diminerale hammoho le fiber. Etsa bonnete ba hore o khetha lijo tsohle tsa lijo-thollo le lijo-thollo ha ho khoneha, ho e-na le liphetolelo tse "hloekileng" tse ntlafalitsoeng. Lero ke mokhoa o motle oa ho eketsa lijo tsohle ho lijo tsa hau, empa mefuta e mengata ea raese e sebelisoa hoo boleng ba phepo e nepahetseng. Bakeng sa limatlafatsi tse peli le fiber content, khetha raese e sootho kapa mefuta e meng e sa sebetsanoeng, 'me u qobe raese e tšoeu.

Ho ja lijo tsa hoseng ke nako e loketseng ea ho eketsa lijo tsohle le fiber ho lijo tsa hau. Etsa li-bacon le mahe 'me u khethe oatmeal kapa lijo tse ling tsohle tsa lijo-thollo, bohobe bo feletseng ba koro le litholoana tse ncha bakeng sa lijo tsa hoseng.

Haeba o kile oa buuoa maleng, etsa bonnete ba hore u lumelloa ho ja lijo tse feletseng nakong ea phomolo ea hau pele u li kenya lijong tsa hao. Ela hloko ka ho khetheha litaelo tsa hau tsa ho ntša metsi mabapi le se loketseng ho ja ha u hlaphoheloa.

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Litholoana le Meroho e Ncha

Litholoana le meroho e mecha li na le limatlafatsi le fiber, tse bohlokoa ho folisa nakong ea ha u hlaphoheloa ho tloha ho buuoa. Le hoja ho le molemo ka ho fetisisa, lintho tse nang le serame kapa tse entsoeng ka makotikoting li boetse li ntle. Leka ho hatisa lintho tse sa sebelisoang, tse kang broccoli e ncha, 'me u qobe lijo tse nkiloeng, tse kang sopho ea broccoli ka makotikoting.

Karolo e 'ngoe ea phello ea ho ja litholoana le meroho e ngata ho feta khase. Le hoja sena e ka ba bothata bo nyahamisang kapa bo hlabisang lihlong, bo lokela ho feta pele ho letsatsi kapa tse peli. Haeba khase e le matla haholo hoo u ikutloang ke khatello ea mpa kapa ho senya mpa, u ka fokotsa tlhahiso ea lihlahisoa tse ncha kapa u sebelisa mocheso oa khase, joaloka Beano ho thibela khase kapa Gas-X (simethicone) ho fokotsa khase e teng.

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Lihlahisoa tsa Meriana Ka mor'a ho Buuoa

Lihlahisoa tsa lebese ke mohloli o babatsehang oa liprotheine, e leng tsa bohlokoa ho folisa ka mor'a ho buuoa. Leha ho le joalo, batho ba bangata ba fumana hore ho ja lihlahisoa tsa lebese ho ka lebisa tlhomelong ka mor'a ho buuoa. Hape ho na le bopaki ba hore lihlahisoa tsa lebese li ka eketsa tšireletso matšoafong, kahoo haeba u na le khohlela e sa foleng , ho ka 'na ha e-ba molemo ho qoba lihlahisoa tsa lebese nakong e khutšoanyane.

Haeba u ka ja lihlahisoa tsa lebese ntle le ho thothomela, lebisa tlhokomelo linthong tse tlaase tsa mafura, tse kang lebese la letlalo, cottage chisi le yogurt. Cheese, mafura a tlase kapa che, e lokela ho jeoa ka mokhoa o lekanyelitsoeng ho fihlela u ka tseba hore na ho ja ho tla etsa hore u qetehe.

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Bothata ba ho ja bo lekaneng ka mor'a ho buuoa?

Ka linako tse ling ho thata ho ja ka mor'a ho buuoa ka lebaka la ho hloka takatso ea lijo. Hangata ho feta matsatsi a 'maloa ka mor'a hore u buuoe, empa ke habohlokoa hore u tsoele pele ho ja lijo tse nang le phepo nakong ea karolo ea hau ea ho hlaphoheloa. Ho thibisoa ho ka baka ho hloka takatso ea lijo. Haeba ho joalo, buisana le ngaka ea hao ea ngaka ka litsela tsa ho fokotsa qhobosheane pele u nka litlhare tse fetang.

Le hoja batho ba bangata ba Amerika ba ka ema ba lahleheloa ke lik'hilograma tse 'maloa, ho qeta lijo ka mor'a ho buuoa hase tsela ea ho e etsa. Ho sitoa ho ja ka ho lekaneng ka mor'a ho buuoa ho ka fokotsa ho folisa le ho lieha ho koaloa ha hao. 'Mele oa hau o hloka liprotheine le limatlafatsi tse ling ho haha ​​lisele tse ncha tse phetseng hantle le ho folisa lisele tse lemetseng ka ho buuoa.

Haeba u sa itšetleha 'me u sa ntse u e-na le bothata le takatso ea lijo, nahana ka lijo tse nang le lik'halori-tse kang smoothie, tse ka nang le lebese, litholoana esita le phofo ea protheine ha ho hlokahala. Haeba u sa khone ho ja lik'hilojule tse lekaneng ka mor'a ho buuoa, leka ho ja lijo tsa calorie-dense ha ho khoneha. Seo se bolela ho ja lijo tse nang le lik'halori tse ngata ho feta tse ling. Ka mohlala, senoelo sa salate e tala e tla be e le lijo tse ka tlaase ho lik'hilojule ka senoelo, athe apocado e ka ba lik'hilojule tse phahameng ka kopi.

Haeba ho ja lik'hilojule tse lekaneng ke bothata, u ka 'na ua batla ho felisa lintho tse tlaase tsa khalori le lik'halori ho tloha ho lijo tsa hau ho fihlela o khona ho ja ka mokhoa o lekaneng. Ka mohlala, sebelisa lijo tse tloaelehileng tsa salate, khetha sebaka sa lijo tsa soda le lero kapa soda e feletseng ea khalori le (ka kakaretso) qoba lijo tse reng "lite," "tsoekere," "lijo tsa khalori" "lijo," " mafura, "kapa" khalori e tlaase "e hlahang.

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Litsela tse bonolo tsa ho eketsa lik'halori ho lijo tsa hau

Haeba u thatafalloa ke ho fumana lik'hilojule tse lekaneng ha u ja ka mor'a hore u buuoe, phomolo ea hao e ka ameha hampe. Litlhahiso tsena li ka u thusa ho eketsa lik'hilojule ho lijo tsa hau ntle le hore u je haholoanyane; Leha ho le joalo, liphetoho tsena ha li na pelo e phetseng hantle 'me li ke ke tsa thusa ho lahleheloa ke boima ba' mele. Mokhoa ona oa ho ja o boloketsoe batho ba sa khoneng ho ja lik'hilojule tse lekaneng, kaha ena hase morero o motle oa phepo ea nako e telele.

Batho ba bang ba hlile ba loanela ho ja lijo tse lekaneng karolong ea pele ea pholiso, mme lintlha tsena li reretsoe ho batho bao.

Ha u khona ho khutlela meleng e nepahetseng, ho tlosa mafura a mangata le tsoekere ha u ntse u hatisa litholoana, meroho le liprotheine tse omeletseng, ke habohlokoa ho etsa joalo.

Litsela tse 12 tsa ho sneak calories ho lijo tsa hau

• Sebelisa tranelate e boima ho e-na le lihlahisoa tsa lebese tse se nang mafura.
• Sebelisa tsoekere ea sebele, eseng tsoekere e nkang sebaka.
• Sebelisa botoro kapa margarine ea 'nete, eseng botoro ba k'halori e tlaase kapa ea sprays.
• Pheha ka oli, eseng ka ho pheha spray.
• Khetha khetho e feletseng ea lik'halori ha ho khoneha ha u ja lijo tse lokiselitsoeng, tse kang lijo tse halikiloeng. Ka mohlala, u se ke ua khetha Lijong tsa Boima ba Lijo tsa lijo tsa mafura, ha li ntse li laoloa ke k'halori, khetha phetolelo e feletseng ea k'halori.
• Tsuba ka metsing kapa pompong.
• Ja lijo tse khalori ka ho fetisisa ka poleiti ea hau pele.
• Boloka seno se tletseng khalori (lero la lero, lemonade, soda le ho e haufi), 'me u noe ho eona ha ho khoneha.
• Kenya phaello ea lijo, tse kang Ho tiisa kapa liprotheine, ho ja lijo tsa hau.
• Snack pakeng tsa lijo.
• Sebelisa lijo tse monate tsa lik'halori, tse kang linate le peo.
• Nahana ka ho ja e le mosebetsi oa hau, 'me u etse hangata. Nahana ka mekhahlelo ea khoebo ka thelevisheneng e le khopotso ea hore u be le nibble.
• Khetha meroho e nang le lik'halori tse ngata, tse kang li-avocate le litapole ho e-na le lettuce.
• Kenya mokotla oa ho robala nakong ea kemiso ea hau.

Lentsoe le Tsoang ho

Seo u se jang matsatsing le libeke tse latelang ho buuoa ho ka thusa ho fumana hore na u phekola ka potlako joang le kamoo u ikutloang kateng ha u ntse u hlaphoheloa. Iphe nako ea ho ja hantle, u khetha lijo tseo u tsebang hore li phetse hantle 'me li na le phepo e nepahetseng,' me u netefatse hore u ja lik'hilojule tse lekaneng ho boloka 'mele oa hau ka mokhoa oa phekolo.

> Mehloli:

> Pheliso ea ho thibela ho itšireletsa-Joang ho felisa ho tlosoa ha 'mele. Dr. John Anne. http://hubpages.com/hub/Constipation_Cure

> Nelson AD, motlatsi oa Camilleri M. Opioid: ho hatela pele le tataiso ea bongaka. Adv Adv Chronic Dis. 2016.