Lijo tse leka-lekaneng

Mokhoa o leka-lekaneng oa phepo kapa phepo ke e 'ngoe ea tse' maloa tse sa hlokeng boiteko bo matla le lithibelo. Molao-motheo o ka sehloohong ke ho theha kemiso e hlakileng ea lijo tsa hoseng, tsa mots'eare le tsa mantsiboea. Hape ho ja lijo tsa boleng bo felletseng tse nang le phepo.

Khopolo ea "boleng ba matla a lijo" e bolela likhalori tse phetseng hantle (liprotheine, mafura, lik'habohaedreite, livithamini, liminerale le li-enzyme tse ling tsa bohlokoa). Kamora ho monngoa, li fa 'mele matla a hlokahalang bakeng sa ts'ebetso e tloaelehileng. Sistimi e leka-lekaneng ea phepo e ntlafatsa bophelo bo botle ka kakaretso mme e kenya letsoho ho theoleng boima ba 'mele kapa ho boloka boima bo phetseng hantle.

Lenaneo la lijo tse leka-lekaneng

Ha u ngola lenane la phepo e nepahetseng, ho na le lintlha tse 'ne tsa mantlha tse lokelang ho nahanoa:

Lijo tsa phepo e nepahetseng

Lenaneo le lokela ho kenyelletsa lijo tse nang le phepo e nepahetseng ka ho fetisisa tse nang le lintho tsohle tse hlokahalang bakeng sa mosebetsi o behang litholoana oa 'mele oohle. Haeba ho na le khaello ea liprotheine, mafura, lik'habohaedreite, kapa livithamini, sena se ka lebisa ho lekhopho, letlalo le omeletseng, brittleness, bofokoli le manala, ho se sebetse hoa litho tsa ka hare, jj. Ka hona, o hloka ho khetha lijo ka hloko. Litlhaku, mabokose le litafole tse khethehileng tsa likhalori le boleng ba matla a lijo tse fapaneng li ka bua ka kotloloho ka boleng ba tsona ba phepo e nepahetseng.

Moko-taba oa ho bokella lenane la lijo tse leka-lekaneng li itšetlehile ka bongata ba lijo le boleng ba tsona. Boima ba limatlafatsi tse fapaneng bo lokela ho ahlola lijo ho tsona. Ke hore, u ka fumana molemo o kae ho khalori ka 'ngoe. Ke ka lebaka leo ho leng molemo ho khetha lijo tse nang le tekanyo e phahameng ea lijo bakeng sa lijo. Ha u tlosa boima bo feteletseng, ho bohlokoa ho ntlafatsa menu ea hau ka meroho le litholoana.

Lijo tse loketseng haholo

Lijo tse loketseng ka ho fetisisa bakeng sa ho ja lijo tse leka-lekaneng ke lijo-thollo tse fapa-fapaneng, salate, meroho le litholoana. Hape, khetho e ntle e ka ba nama e omeletseng le tlhapi, lihlahisoa tsa lebese tse fokolang mafura, linate, linaoa. Ha u ja lijo, u lokela ho beha leihlo lik'halori tsa lihlahisoa kaha tse ling li lokile ka bongata. Le hoja tse ling, ka lebaka la lik'halori tse phahameng, li hloka tse fokolang. Empa sena ha se bolele hore hoa hlokahala ho lahla, mohlala, tsokolate ka ho feletseng. Ho bolela feela hore o lokela ho ja lijo tse sa pheleng hantle ka mokhoa o itekanetseng kapa ka bongata.

Kamohelo ea limatlafatsi ea letsatsi le letsatsi e lokela ho ba ka karolelano e latelang:

  • liprotheine - e ka bang 15%
  • mafura - 20 - 25%
  • lik'habohaedreite - 60 - 65%

Lino tsa phepo e nepahetseng

Ho bohlokoa ka mokhoa o ts'oanang hore phepo e leka-lekaneng e je mokelikeli o itseng. Hobane e thusa letlalo le khanyang, e tlosa chefo 'meleng,' me e fokotsa kotsi ea lefu la pelo. Motho e moholo o lokela ho noa ka karolelano lilithara tse 1.5-2 tsa metsi a hloekileng ka letsatsi ho qoba ho felloa ke metsi 'meleng. Ha u hlophisa lijo tsa letsatsi le letsatsi, ho bohlokoa ho hopola tee, lero kapa likhalori tsa metsi a monate. WHo khothalletsoa ho noa lilithara tse ka bang 1,7 tsa lebese beke e 'ngoe le e 'ngoe, empa mafura a fokolang. Ho molemo ho ja lebese le nang le calcium. Ho boloka ho leka-lekana ha mongobo, ho phaella ho metsi a tloaelehileng le a diminerale sebelisa tee e tala, le lero le sa tšoaneng le se nang tsoekere. Empa lino-mapholi tsena kaofela u lokela ho li ela hloko ha u bala kakaretso ea letsatsi le letsatsi ea likhalori.

Nako ea lijo bakeng sa phepo e nepahetseng

Katleho ea phepo e nepahetseng e boetse e ipapisitse le kemiso ea lijo. Senotlolo sa katleho ke ho itloaetsa ho arola lijo tsa hau lijong tse tharo tse kholo: lijo tsa hoseng, lijo tsa mots'eare le lijo tsa mantsiboea. Ka nako e ts'oanang, ho hlokahala hore u pente menu ka tsela e khethehileng. E le hore lijo tsa hoseng le tsa thapama li be le likhalori tse ngata mme tsa mantsiboea e be tse fokolang kamoo ho ka khonehang. Kaha 'mele oa motho o sebetsa ka mafolofolo motšehare, lintho tse fumanoeng li ka ananeloa ka katleho le ho jeoa,' me bosiu motho oa phomola. Ka hona litsamaiso tsohle le tsona li lokela ho lula li khutsitse. Kahoo ho fa 'mele monyetla oa ho li hlophisa ntle le mathata. Ho molemo ho ja lijo tsa mantsiboea eseng ka tlase ho lihora tse 3 pele u robala.

Ho ikoetlisa nakong ea phepo e nepahetseng

Ho ja khalori ho amana ka kotloloho le boikoetliso ba 'mele (tlase, bo itekanetseng ebile bo phahame). Lijo tse leka-lekaneng li amana haufi le tšebetso ea 'mele, ka hona o hloka ho ja likhalori tsa bohlokoa mme o li sebelise ka mokhoa o itekanetseng.

Litsenyehelo tsa matla, hammoho le boleng ba sehlahisoa, li lekantsoe ka likhalori. Hoa hlokahala ho qala ho tsoa ho ponts'o ea 1200 kcal hobane ena ke bonyane bo hlokahalang bakeng sa litšenyehelo tsa mantlha tsa 'mele le ho boloka bophelo bo tloaelehileng. Ka hona, ha motho a ntse a tsamaea haholo, o ja lik'hilojule tse ngata.

Melao ea mantlha ea phepo e nepahetseng

melao ea phepo e nepahetseng

  1. Ho bohlokoa ho ja likhalori tse ngata kamoo 'mele o ka jang ka phepo e nepahetseng ka letsatsi le phepo e nepahetseng.
  2. Ho ka ba molemo ha u ka ja hantle. Ka karolelano ea limatlafatsi 1: 1: 4, litsupa tsa pele tse peli ke liprotheine le mafura, 'me ea ho qetela ke lik'habohaedreite.
  3. Ho bohlokoa ho lula o fetola likarolo tsa lijo, o li fapanya hobane, ka tsela ena, khaello ea mefuta e fapaneng ea limatlafatsi e qojoa.
  4. Ha o theola boima ba 'mele, ho bohlokoa ho lekola ho fetoha ha boima ba' mele le ho sebelisa bonyane ba likhalori. Haeba boima bo khutletse setloaeling, u ka se u natefeloe ke melemo ea phepo e nepahetseng.
  5. Lijo tse leka-lekaneng li ipapisitse le lijo tse tharo tsa moetlo, empa lijo tse bobebe tse nyane li lumelloa lipakeng tsa lijo tsa hoseng le tsa mots'eare le tsa mots'eare le tsa mantsiboea. Lijo tse ling tse bobebe li ke ke tsa u utloisa bohloko empa li tla kenya letsoho ho theoleng boima ba 'mele haeba u sa fetele ho feta bophahamo ba khalori ea letsatsi le letsatsi.
Melao e meng
  • Fiber e sa tsitsang e thusa haholo ts'ebetsong ea pampitšana ea mala, hammoho le ho e hloekisa. Likhoele tsena li fumanoa lijo-thollong, linaoa, meroho, lijo-thollo le monokotšoai.
  • Le ha mafura a le bohlokoa 'meleng, o lokela ho a fokotsa. Ho ja mafura a mangata letsatsi le leng le le leng ho ka lebisa ho atherosclerosis le lefu la pelo. Ka phepo e leka-lekaneng, o lokela ho nka sebaka sa lijo tse halikiloeng ka lijo tse besitsoeng kapa tse phehiloeng.
  • Ho molemo ho tlohela tsoekere ho khothaletsa ho theola boima ba 'mele. Litholoana li ka nkela lipompong sebaka, tsa ntlafatsa bophelo bo botle, ponahalo le bophelo bo botle ka kakaretso.
  • Ho ja letsoai le lengata ho ka baka khatello ea mali, kaha letsoai la tafole ke mohloli oa sodium. Ka hona, hoa hlokahala ho fokotsa bongata ba letsoai lijong. Hape ho molemo ho sebelisa letsoai le iodized.
  • Ehlile, maemong a mangata, ho thata hore motho e moholo a tlohele. Empa ho bohlokoa ho fokotsa palo ea bona ha ba nooa, 'me ba sa fetole joala hore e be karolo ea lijo tsa letsatsi le letsatsi. Ntle le taba ea hore joala bo na le lik'hilojule tse ngata, bo tsosa takatso ea lijo, e leng se tla lebisa ho tlolo ea phepo e nepahetseng.
Lijo tse leka-lekaneng | Bophelo bo botle | Baeloji | FuseSchool

Bala hape ka mekhoa e meng ea phepo e nepahetseng:

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