John Myers
Ha ho na meriana bakeng sa sebete se mafura. E le ho etsa hore sebete se mafura se phele hantle hape, tsela e molemohali ke ho ja lijo tse nepahetseng.
Sebete se mafura ke lefu la tsoelo-pele, lisosa tsa lona li le teng haholo ka mokhoa oa kajeno oa bophelo: lijo tse fosahetseng - haholo-holo lik'habohaedreite tse ngata - le ho hloka boikoetliso. Botenya, empa hape le tšebeliso e mpe ea tahi, le meriana e itseng e khothalletsa lefu lena.
Litlhahiso tsa bohlokoa ka ho fetisisa tsa lijo bakeng sa sebete se mafura
- Phepo ea letsatsi le letsatsi e lokela ho theoa holim'a meroho, ho tlatsa liprotheine (mohlala, linate le linaoa, mahe, lihlahisoa tsa lebese, tlhapi, likhoho), le oli ea boleng bo holimo ea meroho (mohlala, linseed le oli ea kokoana-hloko ea koro) hammoho le mefuta ea litholoana tse nang le tsoekere e tlase. .
- Sebete se kokobetsoa ke “Logi method”: Logi e emetse “Low Glycemic and Insulinemic Diet”, ke hore, lijo tse bolokang tsoekere le insulin maling li le tlaase. Ka hona, lik'habohaedreite tse tlase li bohlokoa (likuku, bohobe, pasta ea mefuta eohle, raese).
- Haeba lik'habohaedreite ho hang, joale li rarahane ka hohle kamoo ho ka khonehang, ke hore li na le fiber e ngata: bohobe ba wholemeal, pasta ea wholemeal, raese ea wholegrain ho e-na le phetolelo e bobebe.
Tabeng ea sebete se mafura, hlokomela matsatsi a phomolo a lijo le matsatsi a phomolo
Sebete se hloka khefu pakeng tsa lijo. Molao oa khale oa ho ja lijo tse nyane haholo o ka imela lisele tsa sebete. Ena ke tsela eo sebete se phomolang ka eona:
- Ja lijo tse 3 feela ka letsatsi. Ha ho lipakeng tsa lijo/li-snacks.
- Ho imolla sebete, leka ho itima lijo ka nakoana: lijo tse 2 feela ka letsatsi (mohlala, ka 10 hoseng le ka 6pm), ebe khefu ea lihora tse 16. Kapa: Ho itima lijo ha lik'halori ka lik'hilojule tse 800 feela ka letsatsi matsatsing a 2 a phomolo ka beke.
- Letsatsi la 1 oat ka beke le lona le thusa ho folisa sebete se mafura. Ke li-oat flakes tse nang le tatso e nyane feela tse ka jeoang hoseng, mots'ehare le mantsiboea (litaelo tsa matsatsi a oat).
Matlafatsa limela tsa mala le tšebetso ea sebete
1 teaspoon e bokelitsoeng ea inulin hang ka letsatsi e na le phello e ntle ho limela tsa mala, e na le phello e ntle ho lipids tse mpe tsa mali, 'me e matlafatsa ts'ebetso ea sebete. Limatlafatsi tsa prebiotic li boetse li fumaneha ka bongata ka tlhaho - haholo-holo salsify, artichoke ea Jerusalema, artichokes, chicory, kapa parsnips. Hape ke habohlokoa ho noa ka ho lekaneng - lino tse se nang lik'halori tse kang metsi le tee (ka ho khetheha dandelion le yarrow).
