Lijo tsa Clinic ea MayoHo e-na le ho ja, ke mokhoa oa bophelo oo u ka o latelang bophelong bohle ba hao. Ho e-na le ho thibela lijo tse itseng, e shebana le ho fetola boitšoaro.
Temaneng ena "lijo tsa kliniki tsa mayo e tla phatlalatsoa le "lenane la lijo tsa tleliniki ea mayo" Le tla fuoa.
Lijo tsa Mayo Clinic ke eng?
Lijo tsa Clinic ea MayoE thehiloe ke litsebi tsa tahlehelo ea boima ba 'mele ho Mayo Clinic, e' ngoe ea litsamaiso tse holimo tsa sepetlele USA.
E phatlalalitsoe ka lekhetlo la pele ka 1949 'me ea ho qetela e ntlafalitsoe ka 2017 Buka ea Mayo Clinic Diete thehiloe holim'a. Makasine e fapaneng le webosaete ea litho le tsona lia fumaneha.
Lijo tsa Clinic ea Mayoe sebelisa piramite ho khothaletsa boikoetliso le ho bontša lijo tse itseng tse lokelang ho jeoa nakong ea lijo.
Litholoana, meroho le boikoetliso ba 'mele li theha motheo oa piramide. Lik'habohaedreite li kenyelletsa lera le latelang, le lateloe ke liprotheine, mafura, 'me qetellong lipompong.
Phiramide e hlalosa lik'habohaedreite e le bohobe le lijo-thollo, ha meroho e meng ea setache e kang poone le litapole e nkoa e le lik'habohaedreite lijong tsena.
Lijo li u bolella ho fokotsa boholo ba likarolo tsa hau le ho u bontša mokhoa oa ho rera lijo tsa hau ho pota-potile piramite ea lijo.
Mehato ea Lijo tsa Mayo Clinic
Lijo tsa Clinic ea MayoHo na le mekhahlelo e 'meli ho:
"E lahlehe!” - Libeke tse peli tsa pele li etselitsoe ho eketsa boima ba 'mele.
“E phelele!” - Mokhahlelo oa bobeli ke oa ho latela bophelo bohle.
Ho ea ka karolo ea pele ea lijo, ho na le mekhoa e mecha ea 5 eo u lokelang ho e fetola, mekhoa e mecha ea 5 eo u lokelang ho e etsa, le mekhoa e 5 ea "bonase" ho bona liphello. Ho boleloa hore ho fetola mekhoa e meng, u lokela ho etsa tse latelang:
Qoba ho ja tsoekere e ekelitsoeng.
Qoba ho ja lijo tse bobebe, ntle le litholoana le meroho.
U se ke ua ja nama e ngata 'me u se ke ua noa lebese le feletseng.
Le ka mohla u se ke ua ja ha u shebile TV.
Qoba ho ja lireschorenteng - haeba lijo tseo u li otileng li sa lumellane le litataiso tsa lijo.
Ho kgothaletswa hore o hlaolele mekhoa ena:
E-ba le lijo tsa hoseng tse phetseng hantle.
Ja bonyane lijo tse 'nè tsa meroho le litholoana ka letsatsi.
Ja lijo-thollo tse kang raese e sootho le harese.
Ja mafura a phetseng hantle joalo ka oli ea mohloaare. Fokotsa mafura a mangata 'me u qobe mafura a mafura.
Tsamaea kapa u ikoetlise metsotso e 30 kapa ho feta letsatsi ka leng.
Litloaelo tsa bonase tse kenyelletsang ho boloka lijo le likoranta tsa liketsahalo, ho ikoetlisa metsotso e 60 kapa ho feta ka letsatsi, le ho qoba lijo tse feliloeng.
Maikutlo a Mayo Clinic Diet
Karolo ea pele, e nkang libeke tse peli, e etselitsoe ho fokotsa boima ba lik'hilograma tse 3-5. Joale u fetela mohatong oa bobeli moo u sebelisang melao e tšoanang.
Batšehetsi ba lijo ba bolela hore ho bala khalori ha ho hlokahale, empa ho ntse ho le joalo Lijo tsa Clinic ea Mayo thibelo ea khalori. Litlhoko tsa hau tsa khalori li khethoa ke boima ba hau ba ho qala 'me li tloha ho 1.200-1.600 lik'hilojule ka letsatsi bakeng sa basali le 1.400-1.800 bakeng sa banna.
Ka mor'a moo, lijo li khothalletsa hore na u ja lijo tse kae tsa meroho, litholoana, lik'habohaedreite, liprotheine, lebese le mafura tseo u lokelang ho li sebelisa ho latela lipakane tsa hau tsa lik'halori.
Ka mohlala, moralo oa lik'halori tse 1.400 o ne o tla ja 4 servings ea meroho le litholoana, 5 servings ea lik'habohaedreite, 4 servings ea protheine kapa lebese, le 3 servings ea mafura.
Phepo ena e hlalosa ho fanoa ha litholoana e le boholo ba bolo ea tenese, le protheine e ka bang ligrama tse 85.
Lijo li etselitsoe ho fokotsa ho kenngoa ha khalori ka lik'hilojule tse 500-1.000 ka letsatsi karolong ea bobeli, kahoo u lahleheloa ke 0.5-1 kg ka beke.
Haeba u batla ho theola boima ba 'mele ka potlako, u lokela ho ja lik'hilojule tse fokolang. Ha u fihla boima ba 'mele boo u bo batlang, u lokela ho ja palo ea lik'hilojule tse u lumellang ho boloka boima ba hau.
A na U ka Theola boima ba 'mele ka The Mayo Clinic Diet?
Ba latelang Mayo Clinic DietO ja lijo tse phetseng hantle tse kang litholoana, meroho le lijo-thollo, tse ka thusang ho theola boima ba 'mele, hammoho le ho tsepamisa maikutlo ho ikoetlisa.
Ho ja lijo tse nang le fiber e ngata ho thusa ho theola boima ba 'mele ka ho fokotsa tlala le ho etsa hore u ikutloe u khotše.
Ho phaella moo, liphuputso li bontša hore ho ikoetlisa ha u ntse u ja lijo tse nang le lik'halori tse tlaase ho molemo haholo ho khothalletsa ho theola boima ba 'mele ho feta ho ja lijo feela.
Hape, ho ja ka nako e le 'ngoe le ho ikoetlisa ho thusa ho boloka mesifa e mengata, e leng eona e matlafatsang metabolism, e eketsang tahlehelo ea boima ba' mele.
Seo U Lokelang ho se Ja Lijong?
Lijo tsa Clinic ea Mayos piramite ea lijo e u lumella ho fumana palo e itseng ea litšebeletso ho tsoa lihlopheng tse fapaneng tsa lijo. Le hoja lijo tsohle li se na moeli, lijo tse ling li buelloa ho feta tse ling. Lijo tse khothaletsoang lijong ke:
Litholoana
E ncha, e leqhoa kapa lero - e tla ba lero la 100% le 120 ml e ka jeoa ka letsatsi.
Meroho
e foreshe kapa e hoammeng
Lithollo tse felletseng
Lijo-thollo, oatmeal, bohobe ba lijo-thollo, pasta le raese e sootho
Protein
linaoa tsa makotikoting, tuna, litlhapi tse ling, nama ea nama e tšoeu e se nang letlalo, e tšoeu ea mahe,
lebese
Yokate e se nang mafura a mangata kapa e se nang mafura, chisi le lebese
oli
Mafura a sa tsitsang a kang oli ea mohloaare, avocado le linate
Li-dessert
Ha ho na lik'hilojule tse fetang 75 tsa lipompong ka letsatsi, ho kenyeletsoa likuku, likuku, tsoekere ea tafoleng le joala (feela karolong ea bobeli ea lijo)
Lijo tseo u lokelang ho li qoba
Lijo tsa Clinic ea Mayo Ha ho lijo tse thibetsoeng ka ho feletseng moralong.
“E lahlehe!” Joala le tsoekere e ekelitsoeng li thibetsoe nakong ea libeke tse peli tsa pele, empa ka mor'a libeke tse peli tsa pele u ka ba le lik'hilojule tse fetang 75 tsa tsoekere kapa lino tse tahang ka letsatsi.
Lijo tseo u lokelang ho li fokotsa kapa ho li qoba lijong tsena li kenyelletsa:
Litholoana
Litholoana tse entsoeng ka makotikoting ka sirapo, lihlahisoa tsa lero la 100% tse se nang litholoana
Meroho
Mısır ve litapole Joalo ka meroho ea setache - e baloa joalo ka khetho ea carbohydrate.
lik'habohaedreite
Tsoekere e hloekisitsoeng joalo ka phofo e tšoeu le tsoekere ea tafoleng
Protein
Lijo tse nang le mafura a mangata, joalo ka lisoseje le lisoseje
lebese
Lebese le felletseng, chisi le yogurt
oli
Mafura a fetiswang a fumanwang dijong tse lokisitsweng, hammoho le mafura a mangata a kang mahe a mahe, botoro, oli ya kokonate le nama e kgubedu.
Li-dessert
Ho feta lik'hilojule tse 75 tsa lipompong, likuku, likuku, likuku, kapa lino tse tahang ka letsatsi.
Lethathamo la Lijo tsa Kliniki ea Mayo
Mohlala oa lenane la matsatsi a 1.200 bakeng sa moralo oa likhalori tse 3. Merero e phahameng ea khalori e tla kenyelletsa lijo tse ngata tsa lik'habohaedreite, liprotheine, lebese le mafura.
Letsatsi le 1
Lijo tsa hoseng: kopi ea 3/4 (ligrama tse 68) oatmeal, apole e le 'ngoe le tee
Lijo tsa motšeare: Ligrama tse 85 tsa tuna, likopi tse peli (ligrama tse 472) tsa meroho e tsoakiloeng, kopi e le 'ngoe (ligrama tse 1) ea chisi e halikiloeng, selae se le seng sa toast ea koro, halofo ea kopi (ligrama tse 2) tsa monokotšoai.
Lijo tsa mantsiboea: 1 le halofo ea teaspoon (7 ml) oli ea mohloaare, halofo ea kopi (ligrama tse 75 tsa litapole tse halikiloeng) le kopi ea 1/2 (ligrama tse 75) ea tlhapi e nang le meroho.
Lijo tse bobebe: Li-crackers tse 8 tsa lijo-thollo tse nang le lamunu e le 'ngoe le senoelo se le seng (ligrama tse 1) tsa lihoete tsa bana
Matsatsi a 2
Lijo tsa hoseng: Selae se le seng sa toast e entsoeng ka halofo ea teaspoon (ligrama tse 7) ea oli, makhooa a 3 a mahe, pere e le 'ngoe le tee.
Lijo tsa motšeare: Ligrama tse 85 tsa khoho e halikiloeng, kopi e le 'ngoe (ligrama tse 180) ea asparagase e halikiloeng, ligrama tse 170 tsa yogurt e mafura a fokolang, le kopi ea 1/2 (ligrama tse 75) tsa raspberries.
Lijo tsa mantsiboea: Halofo ea teaspoon (ligrama tse 7) ea oli ea mohloaare, ligrama tse 75 tsa raese e sootho e phehiloeng le ligrama tse 85 tsa tlhapi le meroho.
Lijo tse bobebe: Halofo ea banana le sekotlolo se le seng sa likomkomere tse khaotsoeng
Matsatsi a 3
Lijo tsa hoseng: 3/4 senoelo (ligrama tse 30) tsa oat bran flakes, kopi e le 'ngoe (240 ml) ea lebese la skim, halofo ea banana le tee.
Lijo tsa motšeare: Ligrama tse 85 tsa letsoele la khoho, selae se le seng sa toast ea wholemeal.
Lijo tsa mantsiboea: Senoelo se le seng (ligrama tse 100) tsa pasta e phehiloeng ea koro e phehiloeng, linaoa tse tala tse nang le oli ea mohloaare.
Lijo tse bobebe: Peere e le 'ngoe le tamati ea ciliegia e leshome
Ka hoo;
Lijo tsa Clinic ea Mayoke moralo o leka-lekaneng oa lijo o shebaneng le litholoana, meroho, lijo-thollo le mafura a phetseng hantle. Lijo li thusa ho theola boima ba 'mele.
Le hoja ho sa hloke hore u bale lik'hilojule, lijo tsa lihlopha tse fapa-fapaneng tsa lijo li nkoa, ho itšetlehile ka boemo ba lik'halori.
Haeba u batla lijo tsa bophelo bohle, lijo tsena ke khetho e leka-lekaneng.
