Na qeto ea hau ea 2023 e kenyelletsa sepheo sa ho ntlafatsa lijo tsa hau bakeng sa bophelo bo botle ba nako e telele?Kapa ho itlama ho noa metsi a mangata le ho ja litholoana tse ngata, meroho le lijo-thollo?Ho thoe'ng ka phetoho ea beke le beke ea lijo tse thehiloeng limela?
U se ke ua ipeha boemong ba ho hlōleha ka ho leka ho fetola mekhoa ea hau ka bosiu bo le bong.Sebakeng seo, hlahloba malebela ana a 23 a bophelo bo botle ho tsoa ho setsebi sa lijo se ngolisitsoeng Leslie Beck beke le beke ka malebela a 'maloa a eketsehileng.Qetellong ea January, iphe nako ea ho hlahloba tsoelo-pele ea hao ebe u khetha sehlooho seo u nahanang hore se hloka tlhokomelo e eketsehileng le tsebo e eketsehileng khoeling e tlang.
E 'ngoe ea melemo ea hau e kholo ea ho fetola lijo tsa hau ke buka ea lijo.Sena se ka fana ka boits'oaro bo bongata le ho supa libaka tse lokelang ho ntlafatsoa.Haeba sepheo sa hao e le ho theola boima ba ’mele, liphuputso li bontša hore ho boloka bukana ea lijo e nepahetseng ho eketsa menyetla ea hore u atlehe.
Ngola lijo tseo u li jang le boholo ba likarolo ka mor'a lijo ka 'ngoe.U se ke ua ema ho fihlela qetellong ea letsatsi kapa u ka 'na ua lebala lijo.
Sheba bukana ea hau ea lijo qetellong ea letsatsi ka leng.u hlokometse eng Ha ho litholoana?Ha ho na meroho e lekaneng?Lipompong tse ngata haholo?Likarolo li kholo ho feta kamoo u nahanang?
Basali ba hloka likhalase tse 9 tsa metsi ka letsatsi, ha banna ba hloka tse 13 - ho feta ha ba ikoetlisa.Lino tsohle - esita le kofi!- Bala tekanyo e khothalletsoang ea letsatsi le letsatsi.
Ho noa metsi pele ho lijo tsohle ho ka u thusa hore u ikutloe u khotše 'me kahoo u thibele ho ja ho tlōla.Ho feta moo, batho ba bangata ha ba noe metsi a lekaneng mariha hobane ba sa nyoroa.Kahoo leqheka lena le bonolo le tla u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa metsi.
Basali ba hloka likopi tse 9 (lilithara tse 2.2) tsa metsi ka letsatsi, 'me banna ba hloka linoelo tse 13 (lithara tse 3) ho feta ha ba ikoetlisa.
Litaba tse monate ke hore lino tsohle (ntle le lino tse tahang) li ipapisitse le tlhoko ea hau ea letsatsi le letsatsi ea metsi.E, esita le kofi le tee.
Ho hakanngoa hore batho ba Canada ba fumana halofo ea fiber eo ba e hlokang letsatsi ka leng.Basali ba lilemo li 19 ho isa ho 50 ba hloka ligrama tse 25 ka letsatsi, banna 38 grams.(Basali le banna ba baholo ba hloka ligrama tse 21 le ligrama tse 30 tsa fiber ka letsatsi, ka ho latellana.)
Ho u thusa ho fihlela sepheo sena, qala ka ho eketsa tšebeliso ea lijo tsa hoseng tsa fiber.Leka e 'ngoe ea tse latelang:
Ka ho lebisa tlhokomelo ho mafura a polyunsaturated le monounsaturated lijong tsa letsatsi le letsatsi, mefuta ena ea mafura e amahanngoa le kotsi e fokolang ea lefu la pelo.Ka ho nkela mafura a mangata (a liphoofolo) sebaka, mafura ana a phetseng hantle a thusa ho theola k’holeseterole ea LDL (e mpe) maling ’me hape a ntlafatsa tsela eo ’mele o sebelisang insulin ka eona.
Mehloli e metle ea mafura a polyunsaturated ke oli ea peo ea morara, oli ea soneblomo, oli ea canola, walnuts, peo ea chia, peo ea folaxe, peo ea hemp le peo ea mokopu.Lijo tseo haholo-holo li nang le mafura a monounsaturated ke oli ea mohloaare, avocado le oli ea avocado, makotomane, peanut butter, almonds, cashews, pecans le pistachios.
Ho tsitsa e tla ba mokhoa oa lijo selemong se tlang ha phetoho ea maemo a leholimo e hlahella.Ho fokotsa litšila tsa lijo ke ntho eo bohle re ka e etsang ho fokotsa khabone ea rona.Litšila tsa lijo tse qetellang li le ka har’a lithōle li hlahisa methane, e leng khase e matla e bakang mocheso o bakang phetoho ea maemo a leholimo.
Haeba ho theola boima ba 'mele ke e 'ngoe ea lipheo tsa hau tsa 2023, ena ke qeto eo u lokelang ho e etsa.Liphuputso li bontšitse hore batho ba jang ka potlako le ka ho khora ba na le monyetla oa ho ba boima bo feteletseng ka makhetlo a mararo.
Haeba u ja butle, lihomone tse amanang le takatso ea lijo lia raha ’me li bolella boko ba hao hore u khotše.Hobane ho nka metsotso e ka bang 20 hore matšoao ana a ngolisoe, haeba u ja kapele haholo, ho ka etsahala hore u je ho feta tekano pele 'mele oa hau o tseba ka hona.
Lijo tsa hoseng, lijo tsa mots'eare le tsa mantsiboea: beha thipa le fereko ho hlafuna ka mor'a ho loma.U se ke ua nka thipa le fereko ho fihlela molomo oa hau o se na letho ka 100%.Nka metsi a seng makae pakeng tsa ho noa.
Ho sa tsotellehe bopaki bo bongata ba hore ho ja lijo tse ngata ho molemo ho rōna, batho ba bangata ba Canada ba ja hanyenyane haholo.Food Guide ea Canada e khothalletsa hore halofo ea poleiti ea hao e be litholoana le meroho.
Leano lena le bohlale le ka u thusa ho fihlela lipheo tsa hau tsa 2023 tsa ho theola boima ba 'mele.ruri.Ha e le hantle, e mong oa bareki ba ka o ile a etsa sena ka libeke tse tšeletseng 'me a lahleheloa ke lik'hilograma tse 10.
Sebeletsa lijo tsa mantsiboea ka poleiti ea lijo tsa mantsiboea (li-inch tse 7 ho isa ho tse 9 ka bophara) ho e-na le sejana sa lijo tsa motšehare.
U tla beha lijo tse fokolang holim'a poleiti, e bolelang lik'hilojule tse fokolang, empa poleiti e tla shebahala e tletse.U tla fumana hore takatso ea hau ea lijo e potlakela ho ikamahanya le lijo tse fokolang.
Ho fumana fiber e ngata, livithamini, liminerale le li-antioxidants lijong tsa hau, ja bonyane likarolo tse peli tsa litholoana letsatsi le leng le le leng.
Ho finyella lipakane tsa hau tsa letsatsi le letsatsi, ja litholoana (litholoana kaofela, eseng lero) hoseng le thapama.
Ho noa linoelo tse 3 ho isa ho tse 5 tsa tee e tala ka letsatsi ho amahanngoa le tšireletso khahlanong le lefu la pelo le khatello e phahameng ea mali.
Ho noa likopi tse tharo ho isa ho tse hlano tsa tee e tala ka letsatsi ho amahanngoa le tšireletso khahlanong le lefu la pelo le khatello e phahameng ea mali.Liphuputso li boetse li bontšitse hore tšebeliso ea kamehla ea tee e tala e ka thusa ho fokotsa maemo a mali a LDL (bad) k'holeseterole.Makhasi a tee a tala a na le lik'hemik'hale tse ngata tsa phytochemicals tse bitsoang catechins, tse nang le thepa e matla ea antioxidant le anti-inflammatory.
Meroho e mahlaku a matala e na le fiber e ngata 'me ke mehloli e metle ea livithamini A le C tse loantšang mofetše, vithamine K, folic acid (vithamine ea B), tšepe, calcium le potasiamo.Ho feta moo, ke mehloli e ikhethang ea lutein le zeaxanthin, lik'hemik'hale tsa phytochemicals tseo ho nahanoang hore li sireletsa khahlanong le lefu la cataract le macular degeneration.Ho feta moo, liphuputso li bontšitse hore tšebeliso ea kamehla ea meroho e nang le lutein e nang le makhasi a mangata e ka liehisa ho fokotseha ha kelello ho amanang le lilemo le ho fokotsa kotsi ea lefu la Alzheimer.
Kenyelletsa meroho e makhasi a matala lijong tsa hau tsa letsatsi le letsatsi.Khetha ho tloha ho arugula, beet greens, kale, dandelion greens, kale, mosetareta meroho, lettuce, lettuce ea romaine, rapini (broccoli raab), spinach, Swiss chard le turnip meroho.
Senotlolo sa ho ja bophelo bo botle ka katleho le nako e telele ke ho rera esale pele ho etsa bonnete ba hore o fepa 'mele oa hau ka lijo tse matlafatsang.Ho feta moo, ho tseba lijo tsa mantsiboea ho tla u bolokela khatello ea maikutlo ea ho tseba hore na u ka pheha eng qetellong ea letsatsi le phathahaneng.
Leka ho rera lijo tsa mantsiboea tsa beke e tlang.Haeba ho loketse, ke khothaletsa hore le rere lijo tsa hoseng, tsa mots'eare le tse bobebe.Thulaganyong ya gago, ela hloko kamoo o ka apeago dijo tše tee le go di dirišetša tše pedi goba go feta moo.Etsa li-sopho, li-casseroles, li-sauces tsa pasta, kapa pepere ka li-batches ka mafelo-beke, ebe u li hatsetsa bakeng sa masiu a mangata a beke.Lokisetsa bongata ba lijo-thollo tse kang raese e sootho, farro kapa harese ka moapehi ea liehang.Hala kapa u batle tlhapi e 'ngoe ea salmon kapa khoho lijong tsa motšehare bakeng sa lijo tsa mots'eare tse bobebe ntle le ho itokisa pele ho letsatsi le hlahlamang.
Litlama le linoko li na le li-antioxidants tse matla le li-phytochemicals tse thibelang ho ruruha tse bitsoang polyphenols, tse ka matlafatsang matla a boko le ho sireletsa khahlanong le kankere, lefu la tsoekere le lefu la pelo.
Ho eketsa litlama le linoko lijong tsa hau ke mokhoa o sebetsang le o monate oa ho tlosa letsoai.Empa melemo ea ho pheha litlama le linoko ha e felle feela ho fokotsa ho ja sodium.Litlama le linoko li na le li-antioxidants tse matla le li-phytochemicals tse thibelang ho ruruha tse bitsoang polyphenols, tse ka matlafatsang matla a boko le ho sireletsa khahlanong le kankere, lefu la tsoekere le lefu la pelo.
Leka lintlha tsena tsa ho eketsa litlama le linoko lijong tsa hau (ho fetola litlama tse ncha hore e be tse omisitsoeng, sebelisa teaspoon e 1 ea litlama tse omisitsoeng bakeng sa khaba e 'ngoe le e' ngoe ea litlama tse ncha):
Ha ho pelaelo hore lijo tse entsoeng ka limela li ka thusa ho thibela mathata a mangata a bophelo bo botle, a akarelletsang k’holeseterole e phahameng, khatello e phahameng ea mali, lefu la pelo, setorouku, lefu la tsoekere la mofuta oa 2, botenya le mefuta e itseng ea kankere.
Lijo tse kang linaoa, lentile, linate, tofu, edamame, le tempeh li na le liprotheine tse ngata tsa limela, hammoho le livithamine, liminerale le mefuta e sa tšoaneng ea lik'hemik'hale tsa phytochemicals.Ho feta moo, li na le mafura a fokolang haholo, 'me bongata ba tsona ke mehloli e mengata ea fiber.
Kenya sebaka sa nama, khoho kapa tlhapi ka protheine ea meroho lijong tse tharo ka letsatsi.Mehopolo e meng ke ena:
Li-flaxseeds tse nyane li na le fiber e qhibilihang, omega-3 fatty acid e bitsoang alpha-linolenic acid (ALA), le phytochemicals e bitsoang lignans.Lipatlisiso li bontša hore ho ja folaxe ea fatše kamehla ho ka thusa ho theola k’holeseterole ea LDL le khatello ea mali, ’me ho ka sireletsa khahlanong le mofetše oa matsoele le oa tšoelesa ea senya.
Li-tablespoons tse peli tsa folaxe ea fatše li fana ka lik'hilojule tse 60, ligrama tse 'nè tsa fiber, le ho feta litlhoko tsa hau tsa letsatsi le letsatsi tsa ALA.(U hloka ho ja li-flaxseeds, ha li-flaxseeds kaofela li feta ka maleng a sa tsitsang, ho bolelang hore u ke ke ua fumana melemo eohle ea tsona.)
Kenya peo ea folaxe ho lijo-thollo tse chesang, oatmeal, smoothies, yoghurt, applesauce, muffin le batter ea pancake, kapa kopanya le nama ea khomo e omeletseng kapa turkey bakeng sa li-burgers kapa nama ea nama.Hlakola ka mahe a makhooa ho etsa "breadcrumbs" bakeng sa tlhapi kapa khoho.U ka boela ua leka ho eketsa pinch ea folaxe fatše ho mosetareta kapa mayonnaise bakeng sa ho ata ha sandwich e phetseng hantle.
Lihoete, litapole le squash li na le beta-carotene e ngata, e leng antioxidant e ka fokotsang kotsi ea lefu la pelo le mefuta e meng ea kankere.
Lihoete, litapole le squash li na le beta-carotene e ngata, e leng antioxidant e ka fokotsang kotsi ea lefu la pelo le mefuta e meng ea kankere.E 'ngoe ea beta-carotene eo u e jang e boetse e fetoloa' meleng ho vithamine A, e leng limatlafatsi tse tšehetsang tsamaiso ea 'mele ea ho itšireletsa mafung.
Ha ho na molao o khothaletsoang ho noa beta-carotene, empa litsebi li lumellana hore 3 ho 6 mg ka letsatsi e hlokahala ho thibela lefu le sa foleng.Nahana feela?Tapole e monate e mahareng e na le 13 mg ea beta-carotene, 1/2 ea kopi ea lero la rantipole e na le 11 mg, 1/2 senoelo sa lihoete tse phehiloeng e na le 6.5 mg (1/2 senoelo sa lihoete tse tala e na le 5 mg), le kopi ea 1/2 ea lihoete.nutmeg e na le 4.5 mg.Ka hona, ho tlatsa mpa ha ho thata.
Ho ja tsoekere e ngata haholo, haholo linong tse nang le tsoekere, ho eketsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2, lefu la pelo le botenya.Sepheo se bonolo: nkela lino tse tsoekere sebaka ka metsi, tee, kofi e ntšo, tee ea litlama, lebese le sa tsoetsoeng, kapa lebese la skim le sa tsoetsoeng.
Le hoja lero la 100% la litholoana ha le na tsoekere e eketsehileng, e ntse e le mohloli o tsitsitseng oa tsoekere ea tlhaho (le lik'halori) e se nang fiber.Ka hona, e nkoa e le seno se monate.Sebelisa tholoana e feletseng ho e-na le lero.Haeba u atisa ho noa lero ho tima lenyora la hao, le nkele sebaka ka metsi.
Ho hakanngoa hore ka karolelano motho e moholo o fumana ponto e pakeng tsa k'hilograma e le 'ngoe le tse peli ka selemo.Ho batho ba bang, ho ata hona butle-butle ho ka lebisa botenya.Litaba tse monate ke hore ha ho hlokahale hore u etse liphetoho tse kholo lijong tsa hau ho thibela boima ba 'mele.
Ho e-na le hoo, liphuputso li bontša hore “mokhoa oa phetoho e nyenyane”—ho fokotsa lik’hilojule tse 100 ho isa ho tse 200 ka letsatsi ka ho ja lijo tse fokolang, ho ikoetlisa haholoanyane, kapa ho kopanya tse peli—ho ka thusa.Liphetoho tse nyane tsa ho ja le ho ikoetlisa li bonolo ho li kenyelletsa kemisong ea hau ea letsatsi le letsatsi mme ho bonolo ho li boloka ha nako e ntse e ea ho feta liphetoho tse kholo tsa bophelo tse hlokahalang ho theola boima ba 'mele.
Haeba u tsoa mosebetsing u lapile 'me u batla ho ja ntho e' ngoe le e 'ngoe e bonoang, keletso ena e tla thusa ho thibela ho ja ho feta tekano qetellong ea letsatsi.Empa ha se eona feela.
Ho ja lihora tse ling le tse ling tse tharo ho isa ho tse 'ne ho boetse ho thusa ho boloka maemo a tsoekere ea mali (matla) a tsitsitse le ho fana ka matla bakeng sa boikoetliso ba hau ba thapama.Lijo tse bobebe tse phetseng hantle li boetse li u fa monyetla oa ho eketsa ho ja limatlafatsi tsa bohlokoa joalo ka protheine, fiber le calcium.
Lijo tse bobebe li lokela ho kenyelletsa li-carbs tse tukang butle ho matlafatsa mesifa le boko ba hau, hammoho le protheine le mafura a mang a phetseng hantle ho u boloka u le matla nako e telele.
Haeba u rata ho ba bonolo ha lisebelisoa tsa matla, khetha tse entsoeng ka metsoako ea lijo tse kang litholoana le linate.
Haeba u tšoenyehile ka letheka la hao, ke bohlale ho ipehela nako ea ho ja lijo tsa mantsiboea.(Ntle le haeba, ehlile, o sebetsa bosiu.)