Kaofela re makhoba a lijo. 'Me ho itšetleha ha rona, ka bomalimabe, ha ho lihoete le k'habeche, empa ho monate, phofo, lijo tse mafura ... Ho tsoa ho lihlahisoa tsohle tse re kulisang ka tšebeliso ea kamehla. Mohlala, video ena ea metsotso e XNUMX e hlalosa ka ho hlaka hore na re lemalla tsoekere joang. Batho ba hlokolosi ka ho fetisisa ho rona ba leka ka matla ho lahla lintho tsena tse lemaletseng, empa ha ho bonolo haholo.
Ke tšepa hore mekhoa ena e meraro e tla u nolofalletsa ho loantša mekhoa e mebe ea ho ja:
1. Lekanya Maemo a Tsoekere ea Mali a Hao… Haeba u ikutloa u lapile pakeng tsa lijo, hona ke sesupo sa hore tsoekere ea hao ea mali ea theoha. Ha e le tlase e tla ja tsohle. Ho leka-lekanya maemo a tsoekere, noa lihora tse ling le tse ling tse 3-4 nthong e nang le liprotheine tse phetseng hantle, joalo ka lipeo kapa linate. Ke ngotse poso e arohaneng ka li-snacks tse phetseng hantle.
2. Tlosa likhalori tse metsi le lintho tse natefisang maiketsetso… Lino tse tsoekere li tletse ka lik'hemik'hale le lintho tse tsoekere. Mero ea litholoana e sebetsitsoeng ke tsoekere feela ea metsi. Leka ho noa metsi feela, tee e tala kapa ea litlama, lero le sa tsoa hatisoa la meroho. Tee e tala e na le lintho tse molemo bophelong. Hape u se ke oa oela lerabeng la ho noa lino tse tahang. Li-sweeten tsa maiketsetso tseo li nang le tsona li thetsa 'mele ea rona ho nahana hore li ja tsoekere,' me sena se baka hore insulin e lokolloe joalo ka tsoekere e tloaelehileng.
3. Ja Protheine e phetseng hantle… Ha e le hantle, lijo tsohle li lokela ho ba le protheine ea boleng bo holimo. Boithuto bo bontša hore ka ho ja liprotheine tse phetseng hantle joalo ka mahe, linate, lipeo, linaoa le lijo-thollo tse nang le protheine, re theola boima ba 'mele, re khaotsa ho ba le takatso ea lijo le ho chesa likhalori. Haeba u ja lijo tsa liphoofolo, khetha lijo tse felletseng (eseng lijo tse kenngoeng ka makotikoting, lisose, le lijo tse tšoanang tse tsoetsoeng) le nama le tlhapi tsa boleng bo holimo.
Ho tloha ha ke nka qeto ea ho laola palo ea lijo tse ntlafalitsoeng, tse ntlafalitsoeng le tse tsoekere lijong tsa ka, melao ena e meraro e nthusitse haholo. Mme sephetho ha sea ka sa nka nako e telele ho tla. Litakatso tsa lijo tse se nang phepo li felile kaofela. Ntle le matsatsi ao ke sa fumanang boroko bo lekaneng, empa ke pale e 'ngoe.
Mohloli: Dr Mark Hyman