Mark Haub, moprofesa Univesithing ea Kansas, ea bontšitsoeng ka ho hlaka ho baithuti ba hae, ke eng e khethollang phetoho ea boima.
Ho bontša hore ho theola boima ba 'mele haholo-holo ho latela palo ea likhalori tse sebelisitsoeng, o qetile libeke tse 10 a ja haholo lijo tse senang phepo e nepahetseng: li-cookie, li-chips, lijo-thollo tsa tsoekere, likolekere le lijo tse ling tse "sa jeng".
Ha a khetha "lijo" tse joalo, Dr. Haub o fokotsa tšebeliso ea bona ho li-calories tsa 1800 tse nang le tlhoko ea 'mele oa 2600. Qalong ea lijo BMI e ne e le 28.8 (boima bo fetang boima ba' mele), mme qetellong, a fihla ho 24,9 ( tloaelehileng). Hape, lits'oants'o tse ngata tsa bophelo bo botle li ne li ntlafetse haholo, haholoholo:
- Kakaretso ea k'holeseterole e fokotsehile ka 14% (ho tloha ho 214 ho isa ho 184)
- Ho fokotseha ha 20% ea "cholesterol" e mpe (LDL) (ho tloha ka 153 ho isa ho 123)
- 25% e eketsehile "hantle" cholesterol (HDL) (37 ho 46)
- Ho fokotseha ha 39% maemong a triglyceride maling (TC / HDL 5.8 ho 4.0)
- Glucose e theohile ho tloha ho 5.19 ho isa ho 4.14
- Peresente ea mafura a 'mele e fokotsehile ka kotara (ho tloha ho 33.4% ho isa ho 24.9%)
- Phetoho e felletseng ea boima ho tloha ho 90 kg ho isa ho 78 kg
Likarolo tse peli ho tse tharo (1200 kcal), matla a hae e ne e le lijo tse bobebe tse ratoang: likuku, likhase, lijo-thollo, likolekere. Leha ho le joalo, karolo ea boraro e setseng (600 Kcal) eo Moprofesa a ileng a e tlohela tlasa meroho, meroho, ho sisinya liprotheine, linaoa tse kenngoeng ka makotikoting, jj lijo, tseo a li jeleng le ba lelapa la hae, joalo ka ha a ngola, ho kenyelletsa, "ho fa ngoana mohlala o mobe" . O ne a boetse a nka multivitamin ea letsatsi le letsatsi.
Ka lebaka la katleho e sa belaetseng ea teko, Moprofesa o khothaletsa hore bohle ba phete boiphihlelo bona ka kotloloho. O mpa a re ke khopotso e ntlehali hore sebakeng sa pele likhalori li khetholla phapang ea boima ba 'mele le litholoana tse amanang le bophelo bo botle. O re: “Ke entse sena, ka ja lijo tse phetseng hantle, leha ho le joalo, ha ke a ka ka ba joalo. Hobane ke ne ke ja ho feta se hlokoang bakeng sa bophelo bo botle ”.
Hape, Moprofesa o khothalelitse hore palo e kholo ea batho ba ja lijo tse tšoanang le tsa mantlha, mme leha re nahana hore e tla nkeloa sebaka ka ho felletseng ke lijo tsa bophelo bo botle, ho tla hlokahala ho bala khalori hape le ho utloisisa hore ha e utloahale. Empa ho qala ka ho fokotsa likarolo e ka ba khetho e phetseng hantle haholo, mme ka hona, ho bonolo ho e sebelisa.
Video ea Moprofesa mabapi le teko ho YouTube (Senyesemane).
Lijo tsa Snack Food tsa Mark Haub
Ha e le hantle, haeba Moprofesa oa "botany" bakeng sa hau ha se phehisano ea ho qetela ea lijo tse hlokang ho phela hantle le ho ba motle, ipotse hore na motho a ka shebahala joang ea jang li-cheeseburger tse peli tsa McDonald, li-fries tse kholo khalase ea sprite?
E, ho bonahala eka Dwight Howard o ne a ja McDonalds. Mohlala ona, ehlile, habohlokoa le ho feta ke temoso e tloaelehileng "o seke oa e leka hape." Ts'ebeliso ea matla ea semathi ea letsatsi le letsatsi ea semathi e ka ba makhetlo a 2-3 ho feta ea batho ba bangata mme e ja seneke ka likhalori tse 1500 baahi ba litoropo ba tloaelehileng, ho bua ka bonolo, kholo.
Kahoo, ha u ntse u ja "lijo tse se nang phepo", hopola, pele, hore chokolete hammoho le lino tse tsoekere li ka ba le karolo ea boraro ea kabelo ea hau ea letsatsi le letsatsi ea likhalori, 'me lijo tse nang le limatlafatsi tsa bohlokoa li kanna tsa se be "sebaka" se lekaneng ho ja khalori. Hape, hopola hore lipompong, tse sebelisoang ka bongata ha li eketse ho khora, empa ho fapana le hoo, ho eketsa takatso ea lijo le ho ja ho tlōla.
Hona joale, ho hlakile hore, le haeba o belaelitse boleng ba ho bala likhalori bakeng sa taolo e nepahetseng ea boima ba 'mele, ha o na pelaelo hore matla a lekanyetsang matla a khetholla tsoelo-pele ea boima ba' mele kapa boima ba 'mele. Mme lithuto tse qaqileng li bonts'a hore khalori, ho sa tsotelehe liperesente tsa liprotheine, mafura le lik'habohaedreite li bohlokoa bakeng sa ho theola boima ba 'mele.
Leha ho le joalo, ho boloka bophelo bo botle ho sa lekane feela ho bala likhalori, empa ho hloka phepelo e lekaneng ea protheine le micronutrients. Dr. Haub o sebelisitse liprotheine shake and a vitamin complex, empa tsela e khahlisang haholo ke ho fumana limatlafatsi tsohle tsa bohlokoa lijong tsa 'nete. Mananeo a sejoale-joale a kang MWR, a fa monyetla oa ho fumana phepo e nepahetseng le ka lijo tse nang le likhalori tse tlase tse libukeng tsa li-80s li neng li nkuoa li sa utloahale. Ngola lethathamo la lintho tse o li ratang ka har'a likhalori tse nepahetseng, 'me boima ba hau bo tla fetoha ho latela matla a matla.
Hona joale u ke ke ua tšaba lijo tse se nang phepo haeba u na le bonnete ba hore e u isa ka nqane ho khalori e hlokahalang mme "u tlosa" li-vithamine le liminerale tsa bohlokoa lijong. Fokotsa boima ba 'mele hamonate!