Lijo tse ling tsohle li na le sepheo se seholo - ho felisa mafura. Leha ho le joalo, tekanyo ea ho lahleheloa ke boima ha e lekane le ho lahla hona. Ho lahleheloa ke boima ba 'mele hangata ho bakoa ke hore mokelikeli o lahlehile. Ka tsela eo e tsosolositsoeng ka potlako haholo. Haeba u lula lijong tse thata, joale ka mor'a hore tahlehelo ea mokelikeli e qale ho senya mesifa ea mesifa, 'me e chesa lik'hilojule tse ling. 'Me sena, le sona se tla ba le phello e kotsi bophelong bo botle ka kakaretso,' me ka mor'a ho phethoa ha lijo ho senya likhahla tse eketsehileng tsa liponto tse eketsehileng. Ho phaella moo, likokoana-hloko tse senyehileng li qala ho nkeloa sebaka ke lisele tse mafura, kahoo maemo a mpefala 'me nako le nako ha u lahleheloa ke liponto tse eketsehileng tse sa tsoa fumanoa ho ba thata haholoanyane. Ka lebaka lena, fa lijo tse phetseng hantle tse fokolang 'mele butle-butle' me u sireletse 'mele.
Lebelo le nepahetseng la ho theola boima ba 'mele.
Lebelo le sireletsehileng la ho lahleheloa ke boima ha ho bonolo ho bala. Ka litšenyehelo tsa motlakase, kilogram e le 'ngoe ea mafura a mafura a lekana le lik'hilojule tse 7700. 'Me haeba o chesa lik'hilojule tse fetang 1100 letsatsi le leng le le leng, ho feta ka beke, o lahleheloa ke 1 kilogram ea boima ka beke: matsatsi a supileng x 1100 khallo = 1 kilogram. 'Me sena ke boima bo phahameng bo amohelehang bo boima ka ho ja lijo tse nepahetseng. 'Me haeba u lula u khomarela melao ea lijo tse phetseng hantle, u ka lahlela likolo tse 52 ka selemo. 'Me phello e tla sala le uena ka ho sa feleng. Ho phaella moo, ho sebelisoa ha lijo tse joalo ho ke ke ha e-ba le liphello tse mpe, hobane ho theola boima bo etsahala feela ka ho chesa mafura a mafura.
Ho lahleheloa ke lik'hilograma tse eketsehileng ka ho ikoetlisa.
Leha ho le joalo, ho lokela ho nkoa hore mojaro o ke ke oa fana ka tahlehelo e boima ea 'mele. Nakong ea koetliso, mesifa e matlafatsoa pele 'me metabolism e potlakile. 'Me u qala ho theola' mele ka ho fokotsa molumo: o qala ho hula mesifa ea mesifa, ho fumana libopeho tse hlakileng. Ho phaella moo, koetliso e tla thusa ho chesa lik'halori tse jeoang ke uena, tse tla lebisa ho lahleheloa ha mafura ha u ntse u etsa joalo u se na tšenyo ea mesifa ea mesifa. Le hoja ts'ebetso ea ho theola 'mele e lieha, empa ha e bapisoa le thibelo ea letsatsi le letsatsi ea lik'hilojule, e phetse hantle.
Phoso e ntle ea khalori.
Mananeo ohle a ho lahleheloa ke boima a entsoe ka sepheo se le seng - ho theha lekhalo la khalori. Sena se bolela hore o lokela ho chesa lik'hilojule tse ngata letsatsi ka leng ho feta ha u ja ka lijo. Ho haelloa ke lik'hilojule e lokela ho ba 20-25%, karolo ena ke tekanyo e bolokehileng ea boima ba 'mele. Empa mona le uena u lokela ho nahanela hore karolo e tobileng ea lik'hilojule e tla itšetleha ka lilemo tsa hau, thobalano, liketsahalo tsa 'mele. Haeba o ja 2000 kcal ka letsatsi, joale o lokela ho qeta 2500 kcal: lik'hilojule tse 2000 x 0, 25 lik'hilojule = 500 kcal.
E le hore u finyelle bothata ba caloric e hlokahalang, u ka ja lijo tse tlaase tsa lik'halori kapa u ikoetlisa. Empa tsela e ntle ka ho fetisisa ke ho kopanya litsela tsena tse peli tsa ho boloka bophelo bo botle ha u lahleheloa ke boima ba 'mele.
Empa hopola hore lintlha tsena kaofela li lekanyelitsoe, hobane u ka tseba hantle hore na lebelo le sireletsehileng hakae, hammoho le ho khetha mokhoa oa ho theha lekhalo la k'halori, uena feela, kaha u tseba 'mele oa hao le lits'oants'o tsa hau ka bomong.