Setsebi se seng le se seng sa phepo se tla re lebaka la mantlha la ho fumana liponto tse eketsehileng ke phepo e feteletseng ea lijong tsa letsatsi le letsatsi.
Haholo-holo tsena li kenyelletsa lik'habohaedreite tse bitsoang "ho potlaka": li-pastry, chokolete, caramel, liswiki life kapa life, ka mohlala, libanana le morara.
Li-carbohydrate tse potlakileng, ho fapana le tse liehang, hang-hang li fetoha tsoekere. Haeba li sa jeoe ka nako e nepahetseng, li tla qala ho beoa ka mafura. Liphello tsa ts'ebetso ena li boima haholo.
Empa, ehlile, ho ka se khonehe ho khetholla lintho tsena tsohle 'meleng, hobane ntle le tsona li ke ke tsa khona ho sebetsa ka tsela e tloaelehileng. Joalokaha u tseba, ke lik'habohaedreite tse ikarabellang bakeng sa lits'ebetso tsa bohlokoahali.
Ka lebaka lena, ho na le lik'habohaedreite tse rarahaneng tse sa lokelang ho ananeloa kapele hoo li leng teng lijong tsa motho e mong le e mong ea phetseng hantle, 'me' mele o khona ho li lokisa ka nako le ho sebelisa matla a fumaneng matla. Sengoliloeng sena se na le phepo e ntle ea carb e fokolang: lenane la beke le beke bakeng sa ho theola boima ba 'mele hantle.
Mohloli oa lijo tse nang le nama e fokolang ea carb
Ho tloha joale ho ea pele, lijo tse kenyelletsang tšebeliso e sa laoleheng ea lik'habohaedreite li nkoa e le sistimi e nepahetseng ea phepo, e thehiloeng ho lihlahisoa tse nang le liprotheine tse ngata.
Ka mokhoa ona, limatlafatsi tse kotsi ha li eo ho hang. Ke ka lebaka lena 'mele oa motho o qalang ho sebelisa matla a hae a bolokiloeng ho fumana matla a hlokahalang.
Protein e lokela ho ba teng lijong
Kahoo, 'mele o ka nka matla lijong kapa mafura, a bolokiloeng ka ho khetheha' meleng haeba motho a qala ho bolaoa ke tlala. Morero oa mantlha oa lijo tse nang le phepo e ntle ke o latelang - ho ba sieo ha tlala.
Bakeng sa ho fokotsa boima ba 'mele, ho lekane feela ho fokotsa tekanyo ea lik'habohaedreite, ho li nkela lihlahisoa tsa protheine. Ba morao-rao, ba tsebahala ka phepo le melemo ea bona.
Ntle le moo, sekhechana se le seng kapa se likhoho se tla fa 'mele maikutlo a ho ikhora ebe se se tlatsa ka livithamini, liminerale, li-amino acid hammoho le li-macro- le microelements.
Empa likuku le liswiti li ka fana ka letho haese li-calories tse se nang letho le mafura. Ka lebaka leo, lik'habohaedreite tse fumanoeng ho tsona li qala ho beoa ka mahlakoreng.
Lijo tse nang le nama e tlase ea carb li amoheloa ke litsebi mme li nkuoa e le tse seng kotsi haholo hape li sebetsa bakeng sa ho fokotsa boima ba 'mele. E boetse e khothalletsoa lefu la tsoekere, kaha khatello ea ntho ena ho bakuli e phahame haholo. 'Me ho ja nama e sa laoleheng ea lik'habohaedreite ho ka mpefatsa boemo.
Lihlahisoa tse lumelletsoeng le tse thibeloang
Ha e le molao, lijo li lokela ho kenyelletsa feela lijo tsa protheine ka ho kenyelletsa lik'habohaedreite tse nyane.
Ka lijo tse nang le carb e tlase, lijo tse latelang lia lumelloa:
- nama ea mofuta leha e le ofe (nama ea kolobe, nama ea khomo, konyana, khoho, katse, likhantsi, letata, mmutla);
- offal (sebete, fig, pelo, mapheo, boko);
- li-mushroom;
- lihlahisoa tsa lebese (lebese, chisi, kefir, tranelate e bolila, yoghur);
- mahe (khoho, likoekoe);
- linate (walnuts, moru, li-cashews, liperekisi);
- meroho (ntle le linaoa, liserekisi, linaoa, poone, lierekisi, litapole, li-avocado, mehloaare);
- litholoana (ha ho na likotoana tse fetang tse peli ka letsatsi: tsohle ntle le libanana le morara);
- lihlapi tse nang le mafura a fokolang le lijo tse ling tsa leoatleng;
- lijo-thollo (raese e sootho, Buckwheat).
Se latelang se ka nkuoa e le lijo tse thibetsoeng:
- lijana tsa lehlakoreng tse nang le starch e ngata haholo (raese, spaghetti, litapole);
- bohobe bofe kapa bofe;
- mefuta e fapaneng ea pastries, ho kenyelletsa likuku, likuku, likuku, li-muffin, pizza, li-burger;
- lipompong (liswiti, chokolete);
- nama e nkiloeng (lisoseji, lihlapi);
- li-sauces tse mafura (mayonnaise, ketchup);
- tsoekere (ho tloha joale tee le kofi li tla tlameha ho nooa ntle le ho fafatsoa);
- joalo ka ha ho boletsoe pejana, libanana le morara li tla tlameha ho behelloa ka thoko ho litholoana, kaha li na le furu e ngata, e leng tsoekere ea tlhaho ea tlhaho;
- lino tse tsoekere tse tsoang ka lebenkeleng le rekisang lino-mapholi tse entsoe ka khalase;
- lino tse tahang.
Lethathamo la Lihlahisoa tsa Tlatsetso ea Lijo tsa Carbohydrate
Ka ho latela lijo tsena ka tieo, o lokela ho sebelisa tafole e itseng eo ho eona ho fanoang ka sehlahisoa (ka 100 g) lipalo tse bontšitsoeng ho y. e.
Karolo e 'ngoe e joalo e tloaelehileng ke 1 g ea lik'habohaedreite. Ho bala palo ea lik'habohaedreite tse lumelloang ka letsatsi ho bonolo haholo (ho qala ho theola boima ba 'mele ha ua lokela ho fumana tse fetang 39 cu ka letsatsi).
Ntle le taba ea hore lihlahisoa tse ling tse sa batleheng li na le sekhahla se tlase sa y. e., nakong ea lijo ba thibetsoe ho ja. Ha boima bo fihla boemong boo u bo batlang, butle-butle bo ka kenyelletsoa lijong tsa hau.
Lethathamo la lihlahisoa le likarolo tsa kopano ho bona ke tse latelang:
- nama, likhoho, sebete sa nama ea khomo - 0;
- sebete sa khoho - 1.5;
- mahe afe kapa afe (sekhechana) - 0,6;
- soseji le lisosebelisoa - 3;
- boroso ba lebese le boroso - 1.5;
- lihlapi tse tsubelletsoeng le tse halikiloeng - 0;
- shrimp, khubelu le e ntšo caviar - 0;
- squid - 5;
- li-champignons - 0,2;
- li-mushroom tse omisitsoeng - 7.5;
- chisi e nang le mafura a tlase - 1.8;
- chisi e nang le mafura - 2.9;
- yoghur e se nang tsoekere - 3.4;
- yoghur e monate - 8,7;
- kefir, ryazhenka - 3,1;
- lebese - 4.8;
- tranelate e bolila - 4;
- tranelate - 4;
- botoro - 1.1;
- margarine - 2;
- ice cream - 22;
- chokolete e lefifi - 50;
- li-cookies - 75;
- halva - 55;
- mahe a linotsi - 75;
- tsoekere - 98;
- linaoa - 46;
- oatmeal, lierekisi tse omisitsoeng - 50;
- buckwheat - 65;
- nyalothe, barele ea perela, mabele a limela - 66;
- raese - 71;
- paseka - 69;
- bohobe ba rye - 34.
Menyu ea beke
Joalo ka ha o tseba, sejo se tlase sa carb ha se potlake haholo. Ho nka nako ho theola boima ba 'mele. Litsebi li khothaletsa ho ba lijong tse joalo tsa khoeli. Qetellong ea matsatsi a mashome a mararo u ka bona liphetho tsa pele tsa ho theola boima ba 'mele.
Letsatsi la Pele - Mantaha:
- lijo tsa hoseng: Sehlahisoa sa li-curd tse 200 g tse tlase, apole, tee ea limela ntle le ho hloekisa;
- lijo tsa mots'eare: 200 g ea litlhapi;
- lijo tse bobebe mantsiboea: apole;
- lijo tsa mantsiboea: karolo e nyane ea porridge ea buckwheat ntle le botoro ka likhoho kapa nama ea khomo.
Letsatsi la Bobeli - Labobeli:
- lijo tsa hoseng: omelet, tangerine tse peli, kofi;
- lijo tsa mots'eare: 250 g ea nama ea khomo e halikiloeng ka salate ea meroho le litlama;
- tee ea thapama: apole ea lamunu kapa e sa koaeloang, yogurt ea tlhaho;
- lijo tsa mantsiboea: sopho ea li-mushroom.
Letsatsi la Boraro - Laboraro:
- lijo tsa hoseng: 150 g ea chisi, apole, tee;
- lijo tsa mots'eare: sopho ea khoho e se nang mafura;
- lijo tse bobebe mantsiboea: yogurt ea khalori e tlase;
- lijo tsa mantsiboea: hop e nang le nama.
Letsatsi la bone - Labone:
- lijo tsa hoseng: li-porridge tsa buckwheat;
- lijo tsa mots'eare: 250 g ea nama ea khomo kapa nonyana efe kapa efe e nang le meroho;
- lijo tse bobebe mantsiboea: lamunu;
- lijo tsa mantsiboea: raese le tlhapi.
Letsatsi la bohlano - Labohlano:
- lijo tsa hoseng: 100 g ea chisi, mahe a mabeli a phehiloeng, kofi kapa tee;
- lijo tsa mots'eare: 200 g ea nama ea khomo ea nama ea kolobe kapa ea kolobe le salate ea meroho;
- lijo tse bobebe mantsiboea: kefir;
- lijo tsa mantsiboea: meroho e halikiloeng ka likhoho.
Letsatsi la Boraro - Moqebelo:
- lijo tsa hoseng: 250 g ea chisi ea chisi, tee;
- lijo tsa mots'eare: sopho ea nama;
- lijo tse bobebe thapama: litholoana
- lijo tsa mantsiboea: 150 g ea litlhapi tse halikiloeng ka raese.
Letsatsi la bosupa - Sontaha:
- lijo tsa hoseng: buckwheat kapa oatmeal;
- lijo tsa mots'eare: sopho ea champignon;
- lijo tse bobebe mantsiboea: Kopi e 1 ea khaba le lamunu;
- lijo tsa mantsiboea: 200 g ea nama ea kolobe e halikiloeng le salate ea meroho.
Meroalo
Sengoliloeng sena se fana ka mokhoa oa ho pheha bakeng sa banna le basali bakeng sa ho theola boima ba 'mele, bo neng bo se na lik'habohaedreite.
Salate ea Lerobe la Khoho
Ho e lokisa, lokisa lintho tse latelang:
- 500 g ea sefuba sa khoho;
- 1 langa le le lej;
- Likomkomere tse 3;
- Onion e pherese e 1;
- dill;
- parsley;
- koena;
- oli ea mohloaare;
- lero la lemone;
- pepere e ntšo;
- letsoai;
- oli ea soneblomo;
- lettuce.
Pele, o hloka ho kuta sefuba sa khoho ebe o se otla ka mahlakoreng ka bobeli. Letsoai le pepere ho latsoa. Fafatsa oli ka pane ebe o tšela nama.
E latelang, chop ea tamati, lieie le likomkomere. Fafatsa onion ka lero la lemone. Beat greens ka oli ea mohloaare ho blender. Lithako tsohle tse lokisitsoeng tse entsoeng li tlameha ho kopanngoa ka sekotlolo sa salate. Haeba a lakatsa, salate e ka beoa makhasi a lettuce.
Mabele a khoho a Jerky
Lisebelisoa
- 500 g ea matsoele a likhoho;
- 3 tbsp. thispone ea letsoai;
- Khaba ea 1 ea thyme;
- Khaba e le 1 ea rosemary;
- pepere e ntšo ea lefats'e;
- 100 ml ea brandy.
Kopanya linoko tsohle hammoho le nama ea khoho.
E behele ka sejaneng sa khalase, e koahele ka filimi e kholisang ebe u e kenya ka sehatsetsing matsatsi a mabeli. Fetolela fillet habeli ka letsatsi.
Kamora nako e boletsoeng, o hloka ho e ntša ka sehatsetsing, hlatsoa linoko tsohle ebe o li tlohela ka metsing a batang metsotso e mashome a mabeli. Ebe u tsoa ka metsing ebe o omella ka li-napkins.
Joale sefuba se seng le se seng se lokela ho roaloa ka thaole ea lesela ebe se siuoa se omme ka matsatsi a mararo. Kamora ho fetisa nako ena, o ka thabela tatso le monko oa eona o ikhethang.
Video e thusang
Lipheho tse tlase-carb videong:
Ha u habanya feela taba ena, ho bonahala eka ho theola boima ba 'mele lijong tsa carb tse tlaase hoa bora ebile hoa khatholla. Empa ha e le hantle, ntho e ngoe le e ngoe e fapane hole: ho na le lipalo tse ngata tsa khalori tse tlaase tse seng mpe ho feta lijo tse mafura kapa tse tsoekere haholo. Ntle le moo, phepo e joalo e na le bonase ea eona - tahlehelo e telele e lebelletsoeng ka nako e telele. Habohlokoa ka ho fetisisa, latela litlhahiso tsa litsebi mme u se kenye li-carbohydrate tse tsoang lijong tsa hau.
