Ho amohela lijo tse fokolang

Re batla ho ja lijo tse fokolang mafura, joale re ka etsa joang ka ho fetola litsela tsa rona tse khopo ka ho ja? Ha se mabapi le lijo tsa fad le ho kenyelletsa lihlopha tsohle tsa lijo, seo ke nnete. Ho khaola mafura ha ho bolele ho se kopanele. Mafura a mang ha a hlokahale ha re ja. Empa ho ja phetseng hantle hase feela ho theola ho ja ha mafura. Ho thoe'ng ka li-carbs tseo tse monate tseo re 'nileng ra li utloa? Eo, ena ke - e le hantle - taba e rarahaneng.

Seroa e hloekisitsoeng ke lik'habohaedreite tse seng-ntle empa tse rarahaneng, tse kang tse fumanoang ka li-pastas tsa lijo-thollo, raese le bohobe, ke karolo ea bohlokoa ea phepo e ntle ea mafura.

Mohloli o motle oa hore na u ka qala ho ja lijo tse phetseng hantle, o tlaase ke American Heart Association, e fanang ka tataiso e akaretsang:

• Kakaretso ea lik'hilojule e lokela ho fetoloa ho fihlela le ho boloka boima bo boima.
• Khetha mafura le oli tse nang le ligrama tse 2 kapa ka tlaase ho mafura a phethehileng. Tsena li kenyeletsa margarine a metsi le li-tub, canola, poone, limela, linaoa tsa soya le oli ea mohloaare.
• Lijo tse nang le mafura tse khotsofatsang li lokela ho ba tlase ho karolo ea 7 lekholong ea lik'hilojule. Komiti ea Tsamaiso ea Lihlahisoa tsa Dietse e bontšitsoeng moeli o phahameng ke karolo ea 10 lekholong.
• Phaello ea Trans Fat e lokela ho ba tlase ho 1 lekholong ea lik'hilojule tsa letsatsi le letsatsi.
• Kakaretso ea mafura e lokelang ho nkoa e lokela ho fetoha ho latela litlhoko tsa caloric, 'me e lokela ho ba karolo ea 30 lekholong ea lik'hilojule tse fokolang, haholo-holo haeba u feta ho feta tekano.
• Ho noa ha k'holeseterole ho lokela ho ba ka tlase ho 300 mg ka letsatsi. Komiti ea Tsamaiso ea Likhoeli ea 2015 e khothalletsa ho felisa moeli o ka holimo, ho hlokomela hore liphuputso tsa lipatlisiso ha li kopane le ho ja lijo tsa k'holeseterole tsa mali le lichelete tsa mali ea k'holeseterole .

• Ho ja sodium e lokela ho ba tlase ho 2,300 mg ka letsatsi, e leng hoo e ka bang teaspoon e le 'ngoe ea letsoai.
• Reka feela ho khaola ha nama, ho khaola mafura leha e le afe pele u pheha. Hape, pele u pheha likhoho, tlosa letlalo.
• Kenya bonyane litlhapi tse peli tsa litlhapi bakeng sa lijo tsa hau beke le beke. Liphuputso tsa morao tjena li bontša hore ho ja tlhapi e nang le oli e nang le omega-3 mafura acid e thusa ho fokotsa kotsi ea lefu la pelo. Hlokomela hore mefuta e meng ea litlhapi, tse kang shark, swordfish le tilefish, e ka ba le mercury e ngata, li-PCB (li-biphenyls tse ngata) hammoho le litšila tse ling tsa tikoloho. Basali ba imeng, ba rera ho ima kapa ba hlokomelang - hammoho le bana ba banyenyane - ba lokela ho qoba ho ja litlhapi tse ka silafalitsoeng.

• Ja bonyane lijo tse se nang nama ka beke, haholo-holo tse ling.
• Thabela paseka eohle, raese, bohobe le lijo-thollo. Tsena li na le mafura a mangata 'me a mafura a mangata le limatlafatsi tse ling.
• Bake, steam, roast, pheha kapa lijo tse hlahisang lijo ho e-na le ho li chesa.
• Sebelisa makhooa a mabeli a mahee ka lehe le le leng le le leng li-direpe tse monate. Mekhoa e ncha ea tataiso ea lijo, ha e buella ho phahamisa moeli oa k'holeseterole ea lijo ka ho feletseng, e bolela hore u ka thabela mahe a feletseng haeba u batla.
• Ho hlahisa lebese le etsang karolo ea 1 lekholong (kapa mafura), mafura a mafura a tlase le mafura a mangata a mafura le a nonfat bakeng sa mafura a bona a phahameng.
• Ho e-na le ho sebelisa botoro ba artery-clogging le sauces e ruileng, eketsa tatso ho meroho le litlama le seasonings.
• Thabela litholoana le li-cookie tsa mafura le likheke ho e-na le li-dessert tse mafura haholo. Empa fokotsa ho ja ha tsoekere.
• Hlokomela li-frostings le li-sauces, kaha hangata li patiloe mehloli ea mafura.

Lintho tse seng kae tseo u ka li etsang ho qalisa ka bophelo bo tlaase ho mafura:

• Tlosa lijo tsa hau tse ngata tse mafura tse u senyang (e tšoanang le sehatsetsi sa hao).
• Ithute ho bala mangolo le ho sheba mantsoe a bohlokoa a kang "hydrogenated" kapa "karoloana ea hydrogenated," e bolelang li- trans . Hlokomela hore na tsoekere e phahameng, ka mefuta e fapa-fapaneng ea eona, e hlaha lethathamong la metsoako (e phahameng ho feta). Ela hloko ho sebeletsa boholo le palo ea liphallelo ka nkho (e mengata ea rona e thetsitsoe ho nahana hore e le 'ngoe e ts'oanang - ha ba joalo).

• Reka ka morero: rera lijo tsa hau, u etse lethathamo la lijo-thollo - 'me u khomarele!
• Tlatsa sekotlolo sa hau sa litholoana, ebe u ja ntho e itseng ho eona pele kapa ka mor'a lijo.
• Noa metsi le bongata ba tsona - bonyane likhalase tse robeli tse 8 ka letsatsi.
• Tsamaea! Kena sehlopheng sa boikoetliso, qala ho sesa, kapa u nke feela ho tsamaea ka maoto le ntja ea hau kapa motsoalle.

Na u ntse u batla bagels kapa tsokolate? E etse hore e be koro-koro kapa oat-bran bagel. 'Me haeba tsokolate ke ntho ea hao, ka sebele, thabela karolo e' ngoe ea tsokolate e lefifi - lipatlisiso li bontša hore li na le melemo ea bophelo bo botle. Ho hotle ho itšoara; leka feela ho fetola lijo tsa hau ka ho latellana. Qetellong ea letsatsi, haeba o chesa lik'hilojule tse ngata ho feta tseo u li jang, u tla theola boima ba 'mele (haeba ke sepheo sa hau). 'Me haeba u fokotsa ho kenngoa ha mafura a mangata a nang le artery, u ka fokotsa kotsi ea lefu la pelo le stroke.

E bolelang hore u hlōla hohle.