Mokhoa o bonolo ka ho fetisisa oa ho betla 'mele

Mokhoa o bonolo ka ho fetisisa oa ho betla 'mele

Ba bang ba na le bothata ba ho eketseha ha boima ba 'mele ka kakaretso,' me ba bang ba tobane le ho eketseha ha letheka ka ho khetheha. Ha e le hantle, ho na le mekhoa ea boikoetliso le mekhoa ea ho buoa ka litsela tse ngata, ho kenyelletsa le tšebeliso ea lasers ho qhibiliha mafura le likhetho tse ling, empa ho ea ka se hatisitsoeng ke Eat This Not That mabapi le setsebi sa phepo ea Amerika Melissa Daniels, ho na le khetho ea tlhaho ka ho latela lijo tse khethehileng tse ka finyellang liphello tse tšepisang.

Melissa Daniels, hlooho ea phepo e nepahetseng k'hamphaning ea saense e sebetsanang le lipatlisiso tsa bophelo bo botle le ho theola boima ba 'mele, o re: "Ho fokotsa mafura a ka mpeng ha ho laolehe," a hlalosa hore "senotlolo sa ho fokotsa sekhahla sa letheka ke ho fokotsa mafura a 'mele ka kakaretso."

tsamaiso ea mahlakore a mararo

Daniels o buella lijo tse nang le likarolo tse tharo, tse tla thusa bongata ba batho ba nang le tšekamelo ea ho boloka boima ba 'mele le ho fokotsa letheka ka tsela e latelang:

1. Ja lijo tse lekaneng tsa motsoako o nepahetseng oa macronutrients ho eketsa metabolism ea hau.

2. Fihla sethaleng sa ho khora ka ho ja liprotheine.

3. Qoba ho ja lijo tse hlabang 'me u khethe limatlafatsi tse thibelang ho ruruha.

Metabolism e Sebetsang

Ho ea ka rasaense oa phepo e nepahetseng Moprofesa Philippe Guglia, ho ja motsoako o nepahetseng oa liprotheine, mafura le lik'habohaedreite ho lebisa ho metabolism e sebetsang hantle, ho bolela hore 75% ea batho ba khona ho cheka mafura le liprotheine ka katleho ho feta lik'habohaedreite. Kahoo, lijo tse nang le liprotheine tse ngata le mafura le lik'habohaedreite tse itekanetseng li lokela ho thusa batho ba nang le mofuta ona oa metabolism ho lahleheloa ke mafura a 'mele kaofela.

boholo bo phethahetseng

Daniels o khothaletsa hore motsoako oa mantlha oa lijo tsa letsatsi le letsatsi o aroloe ka 50% ea protheine, 25% ea mafura le 25% ea lik'habohaedreite. "Li-carbs tse ngata li lokela ho jeoa hoseng, hobane boholo ba tsona li sebetsa haholo motšehare, kahoo li hloka matla le mafura a tsoang ho carbs letsatsi lohle, 'me kaha ha li sebetse bosiu, ha ho hlokahale hore li kenyelle li-carbs bakeng sa lijo tsa mantsiboea. ,” ho bolela Daniels.

Tabeng ena, Daniels o bontša hore ho ja lik’habohaedreite tse ngata mantsiboea ho sitisa ’mele ho kena borokong bo tebileng, kahoo ho fokotsa molemo oa ho hlaphoheloa le ho ikutloa u phomotse le ho tsoha ha u ntse u sebetsa.”

Daniels o hlalositse hore lik'habohaedreite tseo a li khothalletsang esale hoseng li lokela ho tsoa ho starch ea motsoako o le mong joalo ka yam, litapole, oats le oats, athe litholoana le meroho le tsona li tla etsa li-carbs tse setseng tsa letsatsi.

Tekanyo e lekaneng ea protheine

Daniels o re lijo tsa mantsiboea li lokela ho ba le liprotheine tse ngata tsa letsatsi ho aha mesifa bocha.
Ho molemo ho ja sengoathoana sa tlhapi e mafura, joalo ka salmon, hammoho le poleiti ea meroho e makhasi a kang spinach.

Melemo e mengata

Daniels o hlalosa lebaka la likhetho, a re tlhapi e na le melemo e khahlanong le ho ruruha le ho chesa mafura ha e jeoa bosiu; Hape ke nako ea ho phomola 'mele le ho lokisa lisele tsa mesifa. Ho ja litlhapi tse nang le mafura a mangata e le khetho ea lijo tsa mantsiboea ho eketsa boholo ba omega-3 fatty acids e jeoang bosiu, kahoo ho finyella boroko bo tebileng, ho eketsa secretion ea hormone ea ho hōla, le ho fokotsa ho ruruha.