Mokhoa oa ho Rala Lijo tsa Hao ho latela Saense ea Phepo
Ho laola lijo tsa hau ke e 'ngoe ea likarolo tsa bohlokoa ka ho fetisisa tsa ho boloka bophelo bo botle. Hase feela hore e ama boima ba 'mele, empa lijo tse nepahetseng li ka boela tsa eketsa matla, mamello, le ho ntlafatsa ts'ebetso ea kelello le ea' mele. Ho ea ka saense ea phepo e nepahetseng, ho laola lijo tsa hau ho hloka kutloisiso e felletseng ea limatlafatsi tse fapaneng tseo 'mele oa hau o li hlokang le mokhoa oa ho li ja ka tekanyo e nepahetseng.
Bohlokoa ba ho Tseba Li-Macronutrients le Li-Micronutrients
Saense ea phepo e ruta hore 'mele oa motho o hloka mefuta e 'meli e meholo ea limatlafatsi: limatlafatsi tse kholo le limatlafatsi tse nyane. Li-macronutrients li entsoe ka lik'habohaedreite, liprotheine le mafura, tse fanang ka matla le ho phetha karolo ea bohlokoa mesebetsing ea 'mele. Li-micronutrients, tse kang livithamine le liminerale, leha li hlokahala ka bongata bo bonyenyane, li bohlokoa bakeng sa ho boloka lits'ebetso tsa bohlokoa tsa baeloji.
K'habohaedreite
Lik'habohaedreite ke mohloli o ka sehloohong oa matla 'meleng. Ho na le mefuta e 'meli ea lik'habohaedreite: tse bonolo le tse rarahaneng. Lik'habohaedreite tse bonolo, tse kang tsoekere, lia robeha kapele 'me li fana ka matla a eketsehileng hang-hang, empa li ka boela tsa baka ho putlama ha matla ka potlako. Ka lehlakoreng le leng, lik'habohaedreite tse rarahaneng, tse kang tse fumanoang lijo-thollong tse felletseng, merohong le litholoana, lia robeha butle haholo, li fana ka matla a tsitsitseng le a tšoarellang haholoanyane.
Protein
Protheine ke karolo e 'ngoe ea bohlokoa ka ho lekana. Protheine ea hlokahala ho haha le ho lokisa lisele tsa 'mele, ho kenyeletsoa mesifa, letlalo le moriri. Mehloli e metle ea protheine e kenyelletsa nama e se nang mafura, tlhapi, mahe, linate le lihlahisoa tsa lebese. Ho feta moo, protheine e bapala karolo mesebetsing ea lihormone le ea enzyme ea 'mele.
Lemak
Leha mafura a atisa ho ba le setšoantšo se sebe, ha e le hantle ke karolo ea bohlokoa ea lijo tse phetseng hantle. Mafura a fana ka li-acid tse mafura tsa bohlokoa tseo 'mele o ke keng oa li hlahisa 'me a boetse a thusa ho monyeng livithamine tse qhibilihang mafura joalo ka livithamine A, D, E, le K. Leha ho le joalo, ho bohlokoa ho khetholla pakeng tsa mafura a phetseng hantle, joalo ka li-acid tse mafura tsa omega-3 tse fumanoang litlhapi le linate, le mafura a trans, a atisang ho fumanoa lijong tse sebetsitsoeng.
Limatlafatsi tse nyenyane
Livithamine le liminerale ke limatlafatsi tse nyane tsa bohlokoa. Livithamine li sebetsa lits'ebetsong tse fapaneng tsa 'mele, ho tloha ho boloka letlalo le phetse hantle ho isa ho ts'ehetsong ea sesole sa' mele. Liminerale, tse kang calcium le tšepe, lia hlokahala bakeng sa ts'ebetso e phetseng hantle ea masapo le ho tsamaisoa ha oksijene maling. Litholoana tse fapaneng, meroho, lijo-thollo le lihlahisoa tsa liphoofolo li fana ka motsoako oa livithamine le liminerale tse hlokahalang bakeng sa bophelo bo botle bo botle.
Melao-motheo ea Motheo ea Tsamaiso ea Lijo e Thehiloeng ho Saense ea Phepo e Nepahetseng
Ho laola dijo tsa hao ha se feela taba ya seo o se jang, empa hape le taba ya hore na o ja jwang le neng. Mona ke melaomotheo ya motheo eo o lokelang ho e hopola e thehilweng saenseng ya phepo e nepahetseng:
1. Ja Lijo tse Leka-lekaneng
Lijo tse ntle li lokela ho kenyelletsa ho leka-lekana ha limatlafatsi tse fapaneng le limatlafatsi tse nyenyane. Ho ja lijo tse fapaneng ho tsoa sehlopheng se seng le se seng sa lijo ho ka thusa ho netefatsa hore 'mele oa hau o fumana limatlafatsi tsohle tseo o li hlokang. Mohlala, poleiti e phetseng hantle hangata e na le halofo ea karolo ea litholoana le meroho, kotara ea karolo ea lijo-thollo tse felletseng, le kotara ea karolo ea protheine e se nang mafura.
2. Taolo ea Likarolo
Leha ho ja lijo tse phetseng hantle ho le bohlokoa, taolo ea likarolo le eona e bohlokoa ka ho tšoanang. Ho ja lijo tse ngata haholo, esita le lijo tse phetseng hantle, ho ka lebisa ho eketseheng ha boima ba 'mele le mathata a mang a bophelo bo botle. Ela hloko boholo ba likarolo 'me u loanele ho ja bongata bo fihlelang litlhoko tsa hau tsa letsatsi le letsatsi tsa matla.
3. Qoba Lijo Tse Sebelisitsoeng
Lijo tse sebetsitsoeng hangata li na le tsoekere e ngata, letsoai le mafura, 'me ha li na limatlafatsi tse ngata tse molemo. Lijo tse kang likuku, lipompong, lijo tse potlakileng, le lijo tse ling tse pakiloeng hangata li na le faeba e fokolang 'me li tletse lik'hemik'hale tse ling. Ho loanela ho ja lijo tsa tlhaho le tse sa sebetsitsoeng haholo ke e 'ngoe ea litsela tse molemohali tsa ho netefatsa hore u fumana limatlafatsi tseo' mele oa hau o li hlokang.
4. Ela hloko ho noa metsi
Metsi ke karolo ea bohlokoa ea lijo tse leka-lekaneng. 'Mele ea rona e entsoe ka metsi a ka bang 60%, 'me tsamaiso e 'ngoe le e 'ngoe 'meleng ea rona e itšetlehile ka eona. Metsi a thusa ho tsamaisa limatlafatsi liseleng, a tlosa litšila 'meleng, 'me a boloka mocheso o tsitsitseng oa 'mele. Etsa bonnete ba hore u noa metsi a lekaneng letsatsi le leng le le leng 'me u qobe lino tse tsoekere kapa tse nang le caffeine.
5. Beha Linako tsa Lijo
Ntle le ho ela hloko seo u se jang, bo-rasaense ba phepo e nepahetseng ba boetse ba hatisa bohlokoa ba hore na u ja neng. Mokhoa oa ho ja kamehla o ka thusa ho laola metabolism ea 'mele oa hau le maemo a matla letsatsi lohle. Ho ja lijo tse tharo ka letsatsi ka lijo tse bobebe tse phetseng hantle lipakeng ho ka thusa ho boloka maemo a tsoekere a mali a tsitsitseng le ho thibela tlala e feteletseng.
6. Nahana ka Litlhoko tsa Motho ka Mong
Motho ka mong o na le litlhoko tse fapaneng tsa phepo ho latela lilemo, bong, boemo ba mosebetsi le maemo a bophelo bo botle. Mohlala, moatlelete o hloka protheine e ngata ho feta motho ea sa ikoetliseng 'meleng. Ka mokhoa o ts'oanang, basali ba bakhachane ba hloka tšepe e ngata le folic acid ho feta basali ba sa imang. Ka hona, ho bohlokoa ho utloisisa litlhoko tse ikhethileng tsa 'mele oa hau le ho etsa hore lijo tsa hau li lumellane le tsona.
Ho Ipehela Lijo Bakeng sa Lipakane Tse Ikhethang
Ntle le melao-motheo ena e akaretsang, ho na le linako tseo u hlokang ho fetola lijo tsa hau bakeng sa lipheo tse itseng, tse kang ho theola boima ba 'mele, ho eketsa mesifa, kapa ho laola maemo a itseng a bongaka. Mona ke lipheo tse ling tse tobileng le mokhoa oa ho fetola lijo tsa hau ho li finyella:
Theola boima ba 'mele
Ho laola dijo tsa hao bakeng sa ho theola boima ba 'mele ho kenyeletsa ho fokotsa ho ja ha hao lik'hilojule ha o ntse o netefatsa hore o ntse o fumana phepo e nepahetseng. Tsepamisa maikutlo lijong tse nang le lik'hilojule tse tlase, tse nang le limatlafatsi tse ngata, tse kang litholoana le meroho. Ho fokotsa ho ja tsoekere le mafura a khorileng le hona ho bohlokoa. Ho feta moo, ho boloka taolo ea likarolo le ho ja lijo tse nyane, khafetsa ho ka thusa ho thibela tlala e feteletseng.
Eketsa Boima ba Mesifa
Bakeng sa ba batlang ho eketsa boima ba mesifa, ho kgothaletswa haholo ho ja protheine e ngata. Mehlodi ya protheine ya boleng bo hodimo jwalo ka nama e se nang mafura, tlhapi, mahe le dihlahiswa tsa lebese ke dikgetho tse ntle haholo. Se lebale ka dikhabohaedreite tse rarahaneng le mafura a phetseng hantle, a bohlokwa bakeng sa ho fana ka matla nakong ya boikoetliso. Ho fetola dijo tsa hao ho eketsa anabolism ya kamora boikoetliso ka ho ja protheine le dikhabohaedreite metsotsong e 30 ya boikoetliso le hona ho bohlokwa.
Ho Laola Lefu la Tsoekere
Batho ba nang le lefu la tsoekere ba lokela ho ba hlokolosi haholo ka ho ja lik'habohaedreite tse bonolo. Ho qoba lik'habohaedreite tse bonolo le ho khetha lik'habohaedreite tse rarahaneng tse nang le index e tlase ea glycemic ho ka thusa ho laola maemo a tsoekere maling. Ho boloka lijo khafetsa le hona ho bohlokoa ho thibela ho phahama ha tsoekere maling. Limatlafatsi tse ling tse kang faeba, protheine le mafura a phetseng hantle le tsona li bapala karolo taolong ea lefu la tsoekere.
Qetello
Ho boloka lijo tse nepahetseng ke senotlolo sa ho fihlela le ho boloka bophelo bo botle bo botle. Ho latela mahlale a phepo e nepahetseng, ho bohlokoa ho utloisisa le ho sebelisa melao-motheo ea motheo e kang ho ja lijo tse leka-lekaneng, ho laola likarolo, ho khetha lijo tsa tlhaho, ho ela hloko ho noa metsi, ho rera lijo, le ho fetola litlhoko tsa phepo ho latela maemo a motho ka mong. Ka ho utloisisa le ho sebelisa tsebo ena, u ka netefatsa hore 'mele oa hau o fumana limatlafatsi tseo o li hlokang ho sebetsa hantle letsatsi le leng le le leng. Hopola hore ho tsitsa ke habohlokoa, 'me liphetoho tse nyane lijong tsa hau li ka ba le tšusumetso e kholo bophelong ba nako e telele.
