Senotlolo sa lijo tse fokolang tse fokolang ke lijo tse fapa-fapaneng le khafetsa ea phepo e nepahetseng. Ka hona motho ha ho mohla a ikutloang a lapetse, 'me matla a eona a lula boemong bo phahameng. Lebaka ke hobane likaroloana tse fokolang tsa lijo tse phetseng hantle le mafura a fokolang, li fokotsa tlala ea motho - ka hona li mo sireletsa hore a se ke a ja lik'halori tse feteletseng. Ena ke motheo oa baeletsi ba phepo e fokolang, e khothalletsang hore e be boima ba 'mele, mme ba khetha mantsoe ka poleloana ea bona: "Lijo tse fokolang - ho fokotsa boima ba' mele!"
Harley Pasternak, mokoetlisi oa motho ea tummeng oa Hollywood, o fana ka leano la hae la phepo e fokolang bakeng sa ho theola boima ba 'mele. Sepheo sa sona ha se feela ho theola boima ba 'mele ka lijo tse fokolang, empa le hore u se ke ua khutlela boima ba eona ba pele nakong e tlang. Harley Pasternak o haha mokhoa oa hae oa phepo e fokolang ka lintlha tse hlano.
Matla a fractional: Harley Pasternak le lijo tsa hae tse hlano
Lijong tsena, ntho e 'ngoe le e' ngoe e itšetlehile ka setšoantšo sa 5. Ka mantsoe a mang, molao-motheo ona oa phepo e fokolang ea boima ba 'mele o akarelletsa menu ea tse hlano: likhabohaedreiti tse nang le likarolo tse tlaase tsa glycemic, ligrama tse 5 kapa ho feta tsa limela tsa tlhaho, li-proteine tse mafura, lihlahisoa tse phetseng hantle le seno se se nang tsoekere. 'Me ho na le tlhokahalo ka makhetlo a 5 ka letsatsi. Sena se boloka matla a hau 'me se boloka boikutlo bo botle ba' meleng ka bonyane palo ea lik'hilojule.
Tlhahlobo ea glycemic ea sehlahisoa e baloa ho latela nako eo 'mele o hlokang ho arola tsoekere ka eona sehlahisoa, seo' mele oa motho o se sebelisang e le mafura, 'me o fetisetsa tsoekere ena maling. Lihlahisoa tse nang le letšoao le lenyenyane la glycemic - ka mohlala, litholoana, meroho le linaoa - eketsa karolo ea pheko ea mali ka butle-butle. Sena se thusa motho ho laola takatso ea hae ea lijo, 'me nako e telele a ikutloa a tletse.
Se etsang hore molao-motheo o boletsoeng ka holimo oa lijo tse fokolang haholo o hohelle batho ba bangata ba Harley Pasternak ke ho hloka tlhokahalo ea ho bala lik'hilojule ka hloko. Mona ke seo mokoetlisi a se buang: "Ke eletsa bareki ba ka hore ba se ke ba kopanya bohlokoa bo boholo ka boholo ba likarolo kapa boima ba lijo tse phehiloeng, empa ho itšetleha ka lintlha tse bonolo. Ha ke re ke hloka ho ja nama e le 'ngoe ea khoho, sena ha se bolele hore ho na le lifuba tse joalo tse robeli. "
Ho ja lijo tse fokolang, tse itšetlehileng ka ho ja lijo tse hlano, ho lumella "letsatsi la mahala" ka beke, le lumelloang ho ja ntho leha e le efe eo ue batlang. Leqheka lena la Harley Pasternak le fana ka maikutlo a hore motho ha a khone ho hlaheloa ke liteko tse joalo ka beke. 'Nete, o lemosa bareki ba hae hore ba lemoha "letsatsi la mahala" eseng e le monyetla oa ho leka ntho e' ngoe le e 'ngoe eo ba e bonang ka pel'a hae, empa feela e le monyetla oa ho phomola hanyane. "E ja botho ena kapa karoloana ea kaka eo u batlang ho e ja, empa ema mona," o re Harley.
Na phello e joalo-ea lijo e hlahisa?
"E," ho araba Harley Pasternak. Leha ho le joalo, phepo e fokolang e ka ba e loketseng ho lahleheloa ke boima feela haeba maemo a latelang a nkoa:
- U ja lijo tse nang le index e tlase ea glycemic. Ka pelong ea piramite ea tlase GI ke meroho - asparagus, artichokes, pepere, broccoli, cauliflower, celery, li-salade tse tala, limela tsa Brussels, likomkomere, li-eggplant, radish, lierekisi, tamati le zucchini. Ebe - li-legumes: li-peas tsa turkish, linaoa, lentile. Hape, litholoana le monokotsoai - liapole, apricots, fragole, mahapu, li-cherries, li-orange, li-grapefruit, kiwi, diperekisi, mandarins, lipere, liphaenapole tse ncha, li-blackberries.
- Ka karolelano GI e khetholloa ke pasta, raese e sa sebetsoeng, bohobe bo feletseng, ha holimo ke tsoekere, bohobe bo tšoeu, litapole le phofo e tšoeu.
- Lihlahisoa tse nang le GI e phahameng li nkela sebaka ka liprotheine - tlhapi, khōlo, nama, papali, mahe, yogurt, hammoho le lihlahisoa tse nyenyane tse sa tsitsitsoeng - oli ea mohloaare kapa oli e nkiloeng, linate le litlhapi tse nonneng.
- U se ke ua lebala ka karolelano ea 30% - 70%, kaha ka lijo tse fokolang tse fokolang ho bapala boima ba 'mele ke tsa bohlokoa haholo. Karolelano ena e bonts'a karolo ea liphesente tsa liprotheine - mafura le lijo tse nang le GI e tlaase, eo ue kenyelletseng mananeng a hau.
- Ja hangata. Lijo tse fokolang tsa makhetlo a mangata, tse thehiloeng lenaneong la phepo e fokolang ea boima ba 'mele, li boloka matla a hao boemong bo phahameng. Ka ho tšoanang, lihlahisoa tse ngata tsa bohlokoa li thusa ho ikutloa li fepe ka nako e telele.
- Khetha lijo tse nyane tse nyenyane. Ho e-na le "letsatsi le le leng la" mahala ", lumella hore u je lijo tse nyane haholo ho tsoa" lenaneng le thibetsoeng "letsatsi le leng le le leng.
Qetella moqoqo ka lijo tse fokolang tse fokolang, re etsa tlhahiso ea menu e lekanang - o lateloa ke Eva Mentes le Catherine Hale:
Pele lijo tsa hoseng
- Omelette e tsoang ho lehe le le leng, e khabeloa spinach le li-mushroom, sengoathoana se le seng sa bohobe ba rye.
Sejo sa hoseng sa bobeli
- 1 tšebeletso ea lijo tsa tranelate le li-apula tse 1.
Mantsiboea
- Li-eggplant tse 2 tse pentiloeng.
Bosiu ba motlakase
- 1 pere e bohareng le lithane tse 10 kapa linate.
Dinner
- 200 dikgerama tsa broccoli e phehiloeng le salmon e halikiloeng le litlama tse ngata tse nkhang hamonate.