Tse ka Hare
Re sa tsoa phethela e 'ngoe ea lipatlisiso tse kholo ka ho fetisisa tsa lijo. E qalile ho tloha 1990 ho isa 2017, mme ho kopane bo-rasaense ba 130 ba tsoang linaheng tse 40, ba ileng ba sekaseka lintlha mabapi le lijo tsa batho ba tsoang linaheng tse 195.
Hona ke bo-rasaense ba fihletseng liqeto life? Liqeto tsena li ka nkuoa e le motheo ha re rera phepo ea rona.
1. Khaello ea phepo e nepahetseng e kotsi bophelong
E lekanyelitsoe ho likarolo tse ka sehloohong tsa menu ea piramide ea lijo e hlile e bolaea. 'Me ha e bolokehe ho feta Ho Tsuba, khatello e phahameng ea mali, botenya, k'holeseterole e phahameng, le likotsi leha e le life tse ling tsa bophelo bo botle. Esita le batho ba mafura ba jang mefuta e sa tšoaneng le ba sa ithibeng ba na le menyetla e tebileng ea ho phela nako e telele ho feta ba buellang lijo tse thibelang lijo. Ka mohlala, ho se be teng lijong tsa lik'habohaedreite, haholo-holo lijo-thollo, ho baka lefu le le leng ho ba 1.
Ka 2017 ka lebaka la khaello ea phepo e nepahetseng o ile a shoa a limilione tse 10.9, 'me ho tsuba - limilione tse 8. Phepo e fosahetseng e lebisa mafung a pelo, lefu la tsoekere le Oncology, e leng lisosa tse kholo tsa lefu.
Ja tse fapaneng mme o seke oa hlekefetsa mono-diets.
2. "Lefu le lesoeu" - ha le monate empa le letsoai
Sesosa se seholo sa lefu ka lebaka la mathata a ho ja ha se tsoekere kapa letsoai… Ntle le moo, batho ha ba hloke ho feta 3,000 mg ka letsatsi, 'me tšebeliso ea boima ba' nete ke 3,600 mg. letsoai le lengata le kena 'meleng ho tsoa lijong tse entsoeng le tse phehiloeng. Ka hona, ke ka seoelo u shebang mafapheng afe kapa afe a lijo tse seng li entsoe lisuphamaketeng ebe u pheha lapeng hangata u le mong.
3. Motheo oa piramite ea lijo - lithollo kaofela
Haeba lenane le na le lithollo tse nyane, le na le 'mele oa motho. Palo e hlokahalang - 100-150 g ka letsatsi, 'me ts'ebeliso ea' nete ke 29 g. … Bohobe ba koro bo felletseng le lijo-thollo e lokela ho ba motheo oa phepo e nepahetseng. Sesosa se ka sehloohong sa lefu le amanang le lijo linaheng tsa Soviet Union ea mehleng, tšebeliso e sa lekaneng ea lijo-thollo.
4. Litholoana hoseng le mantsiboea
Khaello ea lenane la litholoana e boetse e ama bophelo bo botle. Bongata bo hlokahalang - 200-300 dikgerama ka letsatsi (2-3 liapole tse mahareng), le tšebeliso ea sebele - 94 g (e le 'ngoe e nyenyane ea Apple).
Mohloli oa bophelo bo botle oli le tse ngata trace elements le divithamini - ho ke ke mefuta eohle ea linate le dipeo. Bongata bo hlokahalang - ligrama tse 16 ho isa ho tse 25 ka letsatsi (li-halves tse leshome le metso e 'meli tsa walnut), le tšebeliso ea sebele - ka tlase ho 3 dikgerama (halofo e le' ngoe le halofo ea walnut). Tloaelo - e tletseng letsoho ea leha e le efe linate kapa peo.
6. Meroho e le setsi sa lijo
Motho o hloka palo ea meroho ke 290-430 g ka letsatsi (lihoete tse 5 ho isa ho tse 7), 'me tšebeliso ea' nete ke 190 g (lihoete tse 3 tse mahareng). U se ke ua tšaba litapole tsa "starchy" le lihoete tse monate kapa mokopu; ja seo o se ratang. Meroho eohle e molemo ho sireletsa batho lefung la pele.