一、 Litlhoko tsa phepo ea lintja
Litlhoko tsa phepo ea lintja haholo-holo li kenyelletsa lik'habohaedreite, mafura, liprotheine, livithamine le liminerale.Limatlafatsi tsena li phetha karolo ea bohlokoa lijong tsa letsatsi le letsatsi tsa lintja tse ruuoang lapeng.Ka hona, ebang ke lijo tsa ntja kapa li-snacks tsa lintja, hore na li ruile limatlafatsi tsena ke sepheo seo beng ba tsona ba lokelang ho se ela hloko.
1. Lik'habohaedreite
Lintja li na le litlhoko tse fokolang tsa lik'habohaedreite, empa li ntse li hloka ho ja lik'habohaedreite tse itekanetseng ho fana ka matla.Li-carbohydrate ke mohloli o ka sehloohong oa matla lijong tsa ntja ea hau, 'me li lokela ho li fumana lijong tsa lintja tsa boleng bo holimo.Khetha lijo tsa ntja tse nang le lik'habohaedreite tse lekaneng ho netefatsa hore ntja ea hau e ruuoang lapeng e fumana matla a lekaneng, 'me u e tlatse ka li-snacks tsa boleng bo holimo tsa jerky ho thusa ntja ea hau ho hola hantle.
2. Mafura
Mafura ke o mong oa mehloli ea bohlokoa ea matla bakeng sa lintja, hape a fana ka li-acid tse bohlokoa tsa mafura le livithamine tse qhibilihang ka mafura.Lintja li hloka palo e itseng ea mafura hore li lule li phetse hantle, empa ho ja haholo ho ka lebisa botenya le mathata a mang a bophelo bo botle, kahoo beng ba lintja ba lokela ho khetha lijo tsa ntja le li-snacks tsa ntja tse nang le mafura a lekaneng, 'me ba laole ho ja lijo tsa lintja tsa bona. thusa Ho fa lintja matla ha u ntse u qoba mathata a 'mele
3. Protheine
Protheine ke limatlafatsi tsa bohlokoahali bakeng sa 'mele oa ntja ea hau ha e ntse e hola, e thusa ho boloka bophelo bo botle ba mesifa, masapo le litho tsa ka hare.Protheine e boetse ea hlokahala bakeng sa lintja ho etsa lihomone tse itseng le li-enzyme.Etsa bonnete ba hore ntja ea hau ea lapeng e fumana protheine e lekaneng ho boloka ts'ebetso ea eona ea bohlokoa le bophelo bo botle.Ho bohlokoa haholo ho khetha lijo tsa lintja le li-snacks tsa lintja tse nang le protheine ea boleng bo holimo, haholo-holo li-snacks tsa lintja tsa khoho, li-snacks tsa ntja ea letata, li-snacks tsa lintja tsa nama ea khomo le tse ling tse entsoeng ka nama e hloekileng ea nama.Liprotheine ha li tlase ho feta tsa lijo tsa ntja, 'me beng ba tsona ba ka li ja ka nepo letsatsi le leng le le leng.kenyeletsa ho
4. Li-vithamine le liminerale
Livithamini le liminerale li bohlokoa bakeng sa kholo ea ntja ea hau.Li thusa ho boloka tsamaiso ea 'mele ea ho itšireletsa mafung, tsamaiso ea methapo le bophelo bo botle ba masapo,' me li kenya letsoho lits'ebetsong tse ling tse ngata tsa bohlokoa tsa 'mele.Etsa bonnete ba hore ntja ea hau e fumana livithamine le liminerale tse lekaneng ho finyella litlhoko tsa eona tsa letsatsi le letsatsi.Beng ba lintja ba ka khetha ho sebelisa li-snacks tsa lintja tse entsoeng ka thepa e tala e nang le livithamini le liminerale tse ngata e le li-supplement, 'me ka nako e ts'oanang ba kenyelle lijo tsa liphoofolo tse ruuoang lapeng ka bongata bo loketseng ho tlatselletsa limatlafatsi tsena ho netefatsa hore lintja li ka fumana phepo e lekaneng nakong ea kholo ea tsona.
5. Taolo ea phepo e nepahetseng tlas'a maemo a khethehileng: Lintja li ka 'na tsa hloka tlhokomelo e eketsehileng ea phepo tlas'a maemo a itseng, a kang ho ima, ho anyesa, ho kula kapa botsofali.Ka mohlala, litlhoko tsa phepo ea lintja tse anyesang li tla eketseha, athe lintja tse hōlileng li ka ’na tsa hloka lijo tseo ho leng bonolo ho li sila le tse nang le matla a phahameng a matla.Ha u khetha li-snacks tsa lintja, hlahloba hore na foromo e hloekile 'me u leke ho khetha lijo tsa ntja tse nang le nama e ncha e fetang 40%., leka ho khetha li-snacks tsa ntja tse entsoeng ka nama e hloekileng ntle le li-additives.U ka boela ua khetha lijo tsa lintja tse metsi tse nang le lisebelisoa tse eketsehileng tse sebetsang.
二、 Taolo ea Lijo tsa Ntja
1. Fepa lijo tsa ntja le li-snacks tsa ntja kamehla
Rulahanya kemiso ea kamehla ea ho fepa ntja ea hau 'me u boloke lijo tse tharo tse tloaelehileng.Ho ea ka lilemo, boima le boemo ba mosebetsi oa ntja e ruuoang lapeng, tekanyo ea ho fepa le nako ea ho fepa li lokela ho hlophisoa ka mokhoa o utloahalang.Qoba ho ja ho feta tekano kapa ho lumella ntja ea hau ho ja ho feta tekano ho boloka boima ba 'mele bo botle.
Joaloka li-snacks tsa lintja tse thusang, u tlameha ho itloaetsa ho ja li-snacks tsa kamehla le tse ngata ho thibela ntja ea hau hore e se ke ea ja lintja ka lebaka la tšebeliso e feteletseng ea li-snacks.Haeba ntja ea hau e fetoha anorexia, ikopanye le ngaka ea hau ea liphoofolo ho fumana sesosa sa anorexia ea ntja ho e-na le ho ja ho feta tekano.Lijo tsa lintja li eketsa takatso ea ntja ea hau.
2. Lijo tse fapaneng
Leka ho fa ntja ea hau lijo tse fapaneng ho netefatsa hore e fumana limatlafatsi tse fapaneng tsa bohlokoa.Ha u khetha lijo tsa lintja, ela hloko phapang ea phepo e nepahetseng har'a mefuta e fapaneng ea lijo tsa ntja, 'me u etse khetho ea hau ho latela litlhoko tse khethehileng tsa ntja ea hau ea lapeng.Ha u khetha li-snacks tsa ntja, leka ho reka tse fapa-fapaneng kamoo ho ka khonehang.Li-snacks tsa ntja ea nama e omisitsoeng, li-snacks tsa lintja tse hlafunwang, li-snacks tsa lintja, li-snacks tsa lintja tse metsi, joalo-joalo li ka thusa lintja ho fana ka limatlafatsi tse fapaneng ho latela metsoako e fapaneng.
3. Laola ho noa letsoai
Mosebetsi oa liphio oa lintja o tlase ho feta oa batho, 'me ho noa letsoai le lengata ho kotsi bophelong ba lintja.Leka ho khetha lijo tsa ntja tse se nang letsoai kapa letsoai le tlase 'me u qobe ho fepa ntja ea hau ea lapeng lijo tsa batho kapa li-snacks ho fokotsa ho noa letsoai.Ha ba khetha li-snacks tsa lintja, beng ba lintja ba ka li leka ka bobona kapa ba hlahloba metsoako ho bona hore na li na le letsoai le lengata, 'me ba khetha li-snacks tsa lintja tse loketseng lintja tsa bona bakeng sa phepo e thusang.
4. Lula u le metsi
Lintja li hloka maro a lekaneng letsatsi le leng le le leng ho thusa ho laola mocheso oa 'mele, ho tlotsa lisele tsa' mele, le ho sebetsa e le mokelikeli oa mali le tsamaiso ea lymphatic.Palo ea metsi a sebelisoang e angoa ke lenyora, tlala, ts'ebetso ea metabolism (e kang mosebetsi, bokhachane, lactation, kholo) le tikoloho (e kang mongobo le mocheso), kahoo etsa bonnete ba hore ntja ea hau e na le metsi a hloekileng ka linako tsohle.Ho noa metsi a lekaneng ho bohlokoa bakeng sa bophelo bo botle ba ntja ea hau mme ho thusa ho boloka tšebetso ea eona e tloaelehileng ea 'mele.Ha u fepa ntja ea ntja kapa li-snacks tsa ntja, fana ka ntja ea hau ea phoofolo ea lapeng ka metsi a lekaneng ho netefatsa hore e bolokehile hore ntja e je, 'me u nkele metsi ka sekotlolo sa metsi sebaka kamehla.
5. Ela hloko karabelo ea lijo
Beng ba tsona ba lokela ho boloka tlaleho ea lijo tsa lintja tsa bona le ho fetola merero ea bona ea lijo ka nako.Haeba ntja ea hau e na le tšilo ea lijo, tahlehelo ea takatso ea lijo kapa mathata a mang a amanang le lijo, u lokela ho buisana le ngaka ea hau ea liphoofolo ka nako ho netefatsa bothata pele u fetola lijo tsa ntja kapa li-snacks tsa ntja.Haeba ho kula kapa matšoao a mang a tebileng a hlaha, khaotsa ho ja hang-hang 'me u batle keletso ea ngaka.
三.、 Mehlala ea limatlafatsi tse hlokoang ke lintja tsa lapeng:
1. Lik'habohaedreite
Likhabohaedreite tse hlokoang ke lintja tse ruuoang lapeng haholo-holo li tsoa lijong tsa lintja.Joaloka feme ea boleng bo holimo ea lijo tsa lintja le ea lintja, re sebelisa lijo-thollo le meroho ea boleng bo holimo e le mehloli ea lik'habohaedreite ho netefatsa hore lintja tsa lapeng li fumana matla a lekaneng.Ha ba khetha lijo tsa lintja, bareki ba ka hlahloba lethathamo la metsoako e ka har'a sephutheloana ebe ba khetha lijo tsa ntja tse nang le lik'habohaedreite tse lekaneng.Boholo ba li-snacks tsa lintja ha li na lik'habohaedreite, kahoo li-snacks tsa ntja li ka sebelisoa e le lijo tse tlatsetsang
2. Mafura
Mehloli e meholo ea mafura bakeng sa lintja tsa liphoofolo ke mafura a liphoofolo le oli ea meroho.Lijo tsa rona tsa lintja li tla eketsa palo e loketseng ea mafura a liphoofolo, joalo ka oli ea khoho, oli ea tlhapi, joalo-joalo ho fana ka li-acid tse hlokahalang le livithamine.Ho phaella moo, li-supplement tsa lijo, tse kang oli ea tlhapi, chisi ea liphoofolo tse ruuoang lapeng, joalo-joalo, li kenngoa ka mokhoa o nepahetseng ho li-snacks tsa ntja tseo re li hlahisang, tseo hape e leng mehloli ea mafura bakeng sa lintja.
3. Protheine
Lintja tsa liphoofolo tse ruuoang lapeng li hloka tekanyo e nepahetseng ea protheine ho boloka mesifa e phetseng hantle, masapo le litho tsa ka hare.Mehloli ea protheine lijong tsa lintja tsa boleng bo holimo ke haholo-holo liprotheine tsa liphoofolo, tse kang khoho, nama ea khomo, tlhapi, joalo-joalo. Ho phaella moo, tse ling tsa lijo tsa rona tsa ntja li boetse li eketsa liprotheine tse thehiloeng limela, tse kang linaoa, raese e sootho, joalo-joalo. fana ka mohloli o felletseng oa protheine.Joaloka feme ea boleng bo holimo ea lintja, li-snacks tsa lintja tse nang le protheine ea boleng bo holimo ke lihlahisoa tsa rona tse hlahelletseng.Re sebelisa lisebelisoa tse tala tse ka lateloang, re fana ka ts'ebetso e bolokehileng ka botlalo, le ho baka ka mocheso o tlase ho netefatsa hore litaba tsa phepo ea lihlahisoa li bolokiloe.E senyehile ho lumella lintja ho fumana phepo le lijo tse monate
4. Li-vithamine le liminerale
Livithamini le liminerale tseo ntja ea hau e li hlokang li ka fumanoa lijong tsa ntja le litlatsetso tse ling tsa liphoofolo tsa lapeng.Lijo tsa lintja le li-snacks tsa lintja tseo re li hlahisang li na le mefuta e fapaneng ea livithamine le liminerale tse kenyelletsoeng lihlahisoa ho finyella litlhoko tsa letsatsi le letsatsi tsa lintja tse ntseng li hōla.Ho feta moo, beng ba lintja ba ka boela ba reka lisebelisoa tsa lijo tsa liphoofolo tse ruuoang lapeng, tse kang matlapa a k'halsiamo, matlapa a vithamine, joalo-joalo, ao hape e leng mohloli oa bohlokoa oa livithamine le liminerale bakeng sa lintja tsa liphoofolo.
Hoa lokela ho hlokomeloa hore lihlahisoa tsa phepo ea mefuta e fapaneng ea lijo le mefuta ea lijo tsa ntja li fapana haholo.Ha u fetola lijo tsa ntja ea hau, u lokela ho hlahloba ka hloko lethathamo la metsoako le tafole ea tlhahlobo ea phepo e nepahetseng sephutheloaneng ho netefatsa hore ntja ea hau e fumana limatlafatsi tse lekaneng..Ka nako e ts'oanang, ke habohlokoa haholo ho fetola lijo ho latela litlhoko tse khethehileng tsa ntja.
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Nako ea poso: Mar-14-2024