Litaba tsa Sengoloa
- Lijo tsa Zone ke Eng?
- Lijo tsa Zone li Etsoa Joang?
- Seo u ka se Jang Sejong sa Zone?
- Ke Lijo life tseo u Lokelang ho li Qoba Sejong sa Zone?
- Mohlala oa Leano la Lijo le Sebaka sa Lijo tsa Zone bakeng sa Banna
- Mohlala oa Leano la Lijo le Sebaka sa Lijo sa Zone bakeng sa Basali
- Lijo tsa Zone li Theola Boima Joang?
- Keletso ea Tlatsetso ea Lijo tsa Zone
- Melemo ea Lijo tsa Zone
- Likotsi tsa Lijo tsa Zone
- Na U Lokela ho Leka Lijo tsa Zone?
Lijo tsa libakaE ikemiselitse ho fokotsa ho ruruha le ho boloka maemo a insulin a phetseng hantle. E thusa batho ho leka-lekanya lijo tsa bona tsa protheine le lik'habohaedreite.
E boetse e khothaletsa ho ja mafura a phetseng hantle le li-antioxidants, ho kenyeletsoa mafura a omega 3 le polyphenol antioxidants ka foromo ea tlatsetso.
Lijo li khothalletsa ho fokotsa lijo tsa lik'halori empa ha li behe tekanyo ea lik'halori ho tekanyo e itseng.
Lijo tsa libakae ntlafalitsoeng ke Dr. Barry Sears o re lijo li ikemiselitse ho thibela ho ruruha ka tsela e laoloang. E boetse e bolela hore e ka thusa motho ho theola boima ba ’mele, ho ntlafatsa bophelo ba kelello le ’mele, le ho liehisa botsofali..
Lijo tsa Zone ke Eng?
Lijo tsa Zoneke lenaneo la lijo le khothalletsang basebetsi ba lona ho ja 40% ea lik'habohaedreite, 30% ea protheine le 30% mafura.
E le karolo ea lijo, lik'habohaedreite tse ratoang li lokela ho ba le index e tlaase ea glycemic, ho bolelang hore li lokela ho lokolla tsoekere butle-butle maling ho u boloka u tletse nako e telele. Protein e se nang mafura, 'me mafura e lokela ho ba mafura a monounsaturated haholo.
Lijo tsa Zone Lilemong tse fetang 30 tse fetileng, setsebi sa biochemist sa Leamerika, Dr. E ntlafalitsoe ke Barry Sears. Buka ea hae e rekoang haholo "The Zone" e hatisitsoe ka 1995. Lijo tsa ZoneE bolela hore e fokotsa ho ruruha 'meleng. Dr. Ho ea ka Sears, ha batho ba nona, ba kula, ba tsofala, ho ruruha ho eketseha ka potlako.
Dr. Sears e bolela hore ka lebaka la ho ruruha ho fokotsehileng, mafura a tla lahleha kapele kamoo ho ka khonehang, botsofali bo tla fokotseha, kotsi ea lefu le sa foleng e tla fokotseha 'me ts'ebetso e tla eketseha.
Lijo tsa ZoneE meng ea melao ea mantlha ke:
- Ja lijo kapa seneke nakong ea hora e le 'ngoe ka mor'a ho tsoha hoseng.
- Qala lijo kapa seneke se seng le se seng ka protheine e nang le mafura a fokolang, ebe u latela ka lijo tse nang le lik'habohaedreite tse phetseng hantle le mafura.
Ho sa tsotellehe hore na u lapile kapa che, ho ja khafetsa ka mokhoa oa lijo tse ka sehloohong lihora tse ling le tse ling tse 4-6 kapa seneke ka mor'a lihora tse 2-2.5.
- Sebelisa omega-3 e ngata le polyphenols kaha li na le thepa e thibelang ho ruruha.
– Noa bonyane likhalase tse 8 tsa metsi ka letsatsi.
Lijo tsa Zone li Etsoa Joang?
Lijo tsa ZoneHa ho na mekhahlelo e itseng 'me e tlameha ho lateloa bophelo bohle. Lijo tsa ZoneHo na le mekhoa e 'meli ea ho kenya ts'ebetsong: mokhoa oa mahlo a letsoho kapa Li-block tsa libaka tsa lijose sebedise
Batho ba bangata ba qala ka mokhoa oa matsoho-mahlo 'me ba tsoela pele ho sebelisa li-block tsa Zone kaha li tsoetse pele. U ka fetola mokhoa oa hau neng kapa neng ha u ikutloa u itokisitse, kaha mekhoa eo ka bobeli e na le melemo ea eona.
Mokhoa oa Mahlo a Letsoho
mokhoa oa mahlo a letsoho Lijo tsa ZoneMokhoa o bonolo oa ho qala ke ofe. Joalokaha lebitso le bolela, letsoho la hao le leihlo ke tsona feela lisebelisoa tseo u li hlokang hore u qale, empa ho kgothaletswa ho ipehela nako ya ho ela hloko ha o hloka ho ja.
Ka mokhoa ona, letsoho la hau le sebelisoa ka mekhoa e mengata. E le hore u tsebe boholo ba likarolo, menoana ea hao e mehlano e tla u hopotsa hore u je ka makhetlo a mahlano ka letsatsi ’me u se ke ua ba le lijo leha e le life ka lihora tse hlano.
Ho sa le joalo, sebelisa leihlo la hau ho hakanya likarolo tsa poleiti ea hau. Ho rala lijo tse loketseng libaka, u tlameha ho qala ka ho arola lijo ka likarolo tse tharo.
Karolo ea boraro ea protheine e mafura
Karolo ea boraro ea lijo tsa hau e lokela ho ba le mohloli oa protheine e mafura, e batlang e lekana le letsoho la hao.
karolo ea bobeli ho tse tharo ea lik'habohaedreite
Likarolo tse peli ho tse tharo tsa lijo tsa hau li lokela ho ba le lik'habohaedreite tse nang le index e tlase ea glycemic.
oli e 'ngoe
Ja mafura a monounsaturated, a kang oli ea mohloaare, avocado, kapa nut butter.
Mokhoa oa mahlo a letsoho bakeng sa ba qalang Lijo tsa ZoneE ne e entsoe e le mokhoa o bonolo oa ho kenya ts'ebetsong E boetse e tenyetseha 'me e lumella ho jela.
Mokhoa oa ho thibela lijo tsa Zone
Li-block tsa lijo tsa Zone li lekanya hore na ho ka ba le ligrama tse kae tsa protheine, lik'habohaedreite le mafura ka letsatsi. Lijo tsa ZoneE etselitsoe ho etsa hore 'mele ea rona e be motho ka mong.
Palo ea li-Zone blocks tse lokelang ho jeoa ka letsatsi e ipapisitse le boima ba hau, bophahamo, letheka le litekanyo tsa letheka. nomoro ea hau ho tloha mona U ka bala. Monna ea tloaelehileng o ja 14 Zone blocks ka letsatsi; Mosali ea tloaelehileng o ja 11 Zone blocks ka letsatsi.
Lijo tsa mantlha tse kang lijo tsa hoseng, tsa mots'eare kapa tsa mantsiboea li na le boloko ba Zone tse tharo ho isa ho tse hlano, athe seneke se lula se na le boloko e le 'ngoe ea Zone. Sebaka se seng le se seng sa Zone se na le protheine block, mafura a mafura, le carbohydrate block.
Protheine block: E na le ligrama tse 7 tsa protheine.
Thibelo ea lik'habohaedreite: E na le ligrama tse 9 tsa lik'habohaedreite.
Sebaka sa oli: E na le ligrama tse 1.5 tsa mafura.
monaMona ke tataiso e qaqileng mabapi le likhetho tse fapaneng le hore na ho hlokahala likhetho tse kae tsa lijo ho etsa protheine block, carb block, kapa fat block.
Seo u ka se Jang Sejong sa Zone?
Lijong tsa Zone, bongata ba khetho ea bona ea lijo, e 'ngoe ea lijo tse phetseng hantle Lijo tsa Mediterranean e tšoana le. Likhetho tsa lijo ho latela lihlopha tsa lijo tse ka jeoang lijong ke tse latelang;
Protein
– Nama ea nama ea khomo, ea konyana, ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea kolobe
– Khoho e se nang letlalo le sefuba sa turkey
– Litlhapi le likhofu
- Bosoeu ba mahe
– Lichese tse mafura a tlaase
– Lebese la mafura a tlaase le yogurt
oli
- avocado
- Makotomane, makotomane, li-cashews, lialmonde kapa pistachios
– Peanut Butter
– Tahini
- Lioli tse kang oli ea canola, oli ea sesame, oli ea peanut le oli ea mohloaare
lik'habohaedreite
- Litholoana tse kang fragole, liapole, lilamunu, plums
- Meroho e kang likomkomere, pepere, spinach, tamati, li-mushroom, lierekisi
– Lithollo tse kang oatmeal le harese
Li-polyphenols
Ke mofuta oa antioxidant. Li-antioxidants li thusa 'mele ho fokotsa li-radicals tsa mahala. Li-radicals tsa mahala li bakoa ke mekhoa ea tlhaho ea 'mele le lintho tse ka ntle tse kang lijo tse sa pheleng le ho tsuba.
Ha limolek'hule tsena li ntse li bokellana, li ka baka khatello ea oxidative. Sena se ka baka ho ruruha le ho senyeha ha lisele, e leng se ka eketsang kotsi ea mafu, ho akarelletsa le mefuta e meng ea kankere. Litholoana le meroho ke mehloli ea tlhaho ea li-antioxidants.
Omega 3 fatty acids
Liphuputso li bontša hore oli ea omega 3 e ka thusa ho fokotsa kapa ho laola ho ruruha. Litlhapi tse nang le oli tse kang sardine ke mehloli e metle ea mafura a omega 3. Lijo tsa Zonee khothaletsa ho nka li-supplement tsa letsatsi le letsatsi tsa polyphenol antioxidant le li-supplement tsa oli ea tlhapi.
Ke Lijo life tseo u Lokelang ho li Qoba Sejong sa Zone?
Lijo tsa ZoneHo hang ha ho letho le thibetsoeng. Empa likhetho tse ling tsa lijo li nkoa li le mpe hobane li khothalletsa ho ruruha.
Litholoana tse nang le tsoekere e ngata
Tse kang libanana, morara, morara o omisitsoeng, litholoana tse omisitsoeng le limango.
Meroho e nang le tsoekere e ngata kapa setache
Joalo ka lierekisi, poone, lihoete le litapole.
Lik'habohaedreite tse hloekisitsoeng le tse entsoeng
Bohobe, pasta, li-noodle le lihlahisoa tse ling tse tšoeu tsa phofo.
Lijo tse ling tse entsoeng
E kenyelletsa lijo-thollo tsa hoseng le li-muffins.
Lijo tse nang le tsoekere e eketsehileng
Joalo ka fudge, kuku le likuku.
Lino-mapholi
Bobeli lino tse tsoekere le tse se nang tsoekere ha li khothalletsoe.
kofi le tee
Li fokotse, hobane metsi ke seno se molemo ho feta.
Mohlala oa Leano la Lijo le Sebaka sa Lijo tsa Zone bakeng sa Banna
Mona ke mohlala oa moralo oa lijo bakeng sa monna ea tloaelehileng ea nang le li-block tsa libaka tse 14 tsa lijo.
Lijo tsa hoseng (li-block tsa lijo tse 4):
mahe a 2, a phehiloeng
Lilae tse 3 tsa bacon ea turkey
30 dikgerama tsa chisi e tlaase mafura
1 liapole
3630 dikgerama tsa spinach, pheha
1 senoelo (ligrama tse 156) tsa li-mushroom, tse phehiloeng
1/4 senoelo (53 grams) eiee, e phehiloeng
16.6 ml ea oli ea mohloaare
Lijo tsa mots'eare (li-block tsa lijo tse 4):
85g ea khoho e halikiloeng, e se nang letlalo
1 lehe le phehiloeng
Lihlooho tse 2 tsa lettuce la leqhoa
1 senoelo (ligrama tse 70) tsa li-mushroom tse tala
kopi e le 'ngoe (ligrama tse 1) likomkomere tse tala, tse khaotsoeng
1 pepere e khubelu, e khaotsoe
2 tablespoons avocado
1/2 teaspoon walnuts
1 teaspoon (5 ml) asene
2 plums
Seneke sa Mantsiboea (sejo se le seng sa lijo):
1 lehe le phehiloeng
3 lialmonde
1/2 apole
Lijo tsa mantsiboea (li-block tsa lijo tse 4):
170 dikgerama tsa salmon, e halikiloeng
200 dikgerama tsa litapole tse monate, tse phehiloeng
Lihlooho tse 1 tsa lettuce la leqhoa
40 dikgerama tamati, e tala
100 dikgerama likomkomere tse tala, sliced
2 tablespoons avocado
2/3 teaspoon (3.3 ml) oli ea mohloaare
Seneke sa ho robala (sejo se le seng):
1/4 senoelo (56 dikgerama) ea chisi ea kottage
6 makotomane
1/2 lamunu
Mohlala oa Leano la Lijo le Sebaka sa Lijo sa Zone bakeng sa Basali
Mona ke mohlala oa moralo oa lijo bakeng sa mosali ea tloaelehileng, o nang le li-block tsa libaka tse 11.
Lijo tsa hoseng (li-block tsa lijo tse 3):
mahe a 2, a phehiloeng
Lilae tse 3 tsa bacon ea turkey
1/2 apole
1 senoelo (ligrama tse 156) tsa li-mushroom, tse phehiloeng
630 dikgerama tsa spinach, pheha
1 teaspoon (5 ml) oli ea mohloaare
Lijo tsa mots'eare (li-block tsa lijo tse 3):
60g ea khoho e halikiloeng, e se nang letlalo
1 lehe le phehiloeng
Lihlooho tse 2 tsa lettuce la leqhoa
1 senoelo (ligrama tse 70) tsa li-mushroom tse tala
kopi e le 'ngoe (ligrama tse 1) likomkomere tse tala, tse khaotsoeng
1 selae sa pepere e khubelu
2 tablespoons avocado
1 teaspoon (5 ml) asene
1 plums
Sejo sa Mantsiboea (sejo se le seng sa lijo)
1 lehe le phehiloeng
3 lialmonde
1/2 apole
Lijo tsa mantsiboea (li-block tsa lijo tse 3)
110 dikgerama tsa salmon, e halikiloeng
2/3 senoelo (ligrama tse 67) litapole tse monate, tse phehiloeng
Lihlooho tse 1 tsa lettuce la leqhoa
1/4 senoelo (ligrama tse 40) tamati e tala
kopi e le 'ngoe (ligrama tse 1) likomkomere tse tala, tse khaotsoeng
2 tablespoons avocado
1/3 teaspoon (3.3 ml) oli ea mohloaare
Seneke sa ho robala (sejo se le seng):
1/4 senoelo (56 dikgerama) ea chisi ea kottage
6 makotomane
1/2 lamunu
Lijo tsa Zone li Theola Boima Joang?
Lijo tsa ZoneE ikemiselitse ho ntlafatsa lihormone ho lumella 'mele ho kena sebakeng seo ho thoeng ke "Zone". Mona ke moo 'mele o optimized ho laola ho ruruha ho tloha lijong.
Melemo ea ho ba "sebakeng" e kenyelletsa:
- Ho lahleheloa ke mafura a mangata 'meleng kapele kamoo ho ka khonehang
- Ho fokotsa lebelo la botsofali
- Ts'ebetso e betere le monahano o potlakileng
Dr. Sears e khothaletsa ho lekola litekanyetso tse tharo tsa mali ho bona hore na o "Zone".
Karolelano ea TG / HDL
Ena ke karo-karolelano ea mafura a "mpe", a tsejoang e le triglycerides, ho "ntle" cholesterol ea HDL maling. Boleng bo tlase bo phetse hantle 'me bo bolela ho leka-lekana ha k'holeseterole e ntle.
Lijo tsa Zone Ka tlase ho 1 e fana ka maikutlo a boleng bo botle, bo tlase. Tekanyo e phahameng ea TG/HDL e eketsa kotsi ea lefu la pelo. Boleng bona bo lokela ho hlahlojoa ke setsebi sa tlhokomelo ea bophelo.
Karolelano ea AA/EPA
Ena ke karolelano ea mafura a omega 6 ho omega 3 'meleng. Boleng bo tlase bo bolela hore o na le mafura a omega 3 a mangata maling, a thibelang ho ruruha.
Lijo tsa Zonee fana ka maikutlo a boleng bo tlaase ba 1.5-3. Haeba e le palo e phahameng bakeng sa karo-karolelano ea AA/EPA, ho tepella maikutloU ka ba kotsing e eketsehileng ea botenya le mafu a mang a sa foleng.
U ka leka karo-karolelano ea AA/EPA webosaeteng ea Zone Diet.
HbA1c - Hemoglobin e nang le Glycated
Ena ke tekanyo e tloaelehileng ea tsoekere e khomaretsoeng liseleng tse khubelu tsa mali ka likhoeli tse tharo. Boleng bo tlase bo bolela hore palo ea tsoekere maling e tlase.
Lijo tsa Zonee fana ka maikutlo a boleng bo ka tlase ho 5%. HbA1c e phahameng e eketsa kotsi ea lefu la tsoekere.
HbA1c e lokela ho hlahlojoa ke setsebi sa bophelo bo botle.
Keletso ea Tlatsetso ea Lijo tsa Zone
Lijo tsa Zoneho eketsa melemo ea bophelo bo botle Oli ea litlhapi O khothaletsa ho sebelisa li-supplement tsa omega 3 joalo ka E fokotsa kotsi ea "babe" LDL cholesterol 'meleng le mafu a mang a sa foleng.
Lijo tsa Zone O boetse o khothaletsa ho nka li-supplement tsa polyphenols, limolek'hule tse fumanoang limela tse nang le thepa ea antioxidant.
Melemo ea Lijo tsa Zone
- Ho fapana le lijo tse ling, Lijo tsa Zone ha e thibele lijo.
- Leha ho le joalo, e khahlanong le likhetho tse mpe tse kang tsoekere e ekelitsoeng le lijo tse entsoeng.
-Eona, Lijo tsa ZoneSena se etsa hore e khahle ho feta lijo tse ling bakeng sa batho ba loanang le lithibelo tsa lijo.
- Lijo tsa Zone Likhetho tsa lijo tse khothalelitsoeng bakeng sa lijo tsa Mediterranean li tšoana haholo. Lijo tsa Mediterranean ke e 'ngoe ea lijo tse molemo ka ho fetisisa tse tšehetsoang ke bopaki ba bophelo bo botle ba nako e telele.
- Lijo tsa Zone e boetse e fana ka ho feto-fetoha ha maemo hobane ho na le litsela tse peli tse fapaneng tsa ho latela lijo.
Likotsi tsa Lijo tsa Zone
Lijo tsa ZoneLe hoja e na le melemo e mengata, e boetse e na le mefokolo e itseng.
Lijo tsa Zone Likopo tsa ho ntlafatsa ts'ebetso. Leha ho le joalo, phuputso e entsoeng ho baatlelete ka mor’a ho itima lijo e ile ea fumana hore ho sa tsotellehe ho theola boima ba ’mele, ba ile ba felloa ke matla ’me ba fokotseha kapele ho feta ba bang.
Ho fokotsa ho ruruha ho bakoang ke lijo ho fihlela boemo ba "Zone" ke tseko e 'ngoe ea lijo. Lijo tsa Zonee bolela hore ha sepheo sa litekanyetso tsa mali se fihletsoe, 'mele o tla ba boemong ba "Zone".
Le hoja liphuputso tse ling li bontša hore lijo li ka ntlafatsa palo ea mali, bafuputsi ba re ho hlokahala lipatlisiso tse eketsehileng pele ba ka re ho fokotsa ho ruruha 'meleng haholo.
Hape, Lijo tsa ZoneHo na le bopaki bo fokolang ba ho tšehetsa 40% carbs, 30% protheine, le 30% mafura e le tekanyo e nepahetseng ea tahlehelo ea mafura le melemo ea bophelo bo botle.
Phuputsong e 'ngoe, phello ea lijo tse nang le 60% ea lik'habohaedreite, 15% ea protheine le 25% ea mafura e fumanoe e le 40% ea lik'habohaedreite, 30% ea protheine le 30% mafura. Lijo tsa ZoneLiphello li ile tsa bapisoa.
Phuputso e fumane hore boima bo bongata bo ile ba lahleheloa ke tekanyo e thehiloeng ho Zone. Leha ho le joalo, phapang ena e ka ba ka lebaka la ho ja liprotheine tse ngata.
Ho khahlisang, boithuto bona bo boetse bo senotse hore ho ne ho se na phapang e kholo ho boleng ba tsoekere, mafura le k'holeseterole lipakeng tsa lihlopha tsena tse peli.
Eona, Lijo tsa Zone 'me ho bolela hore lipalo tsa mali tse fumanoang liphuputsong tse ling li ka' na tsa bakoa ke ho tlatsetsa ka omega 3 le polyphenols, ho e-na le melemo ea lijo feela.
Na U Lokela ho Leka Lijo tsa Zone?
Ho theola boima ba 'mele, u lokela ho khetha lijo tse lumellanang hantle le mokhoa oa hau oa bophelo. Haeba u batla ho ja lijo tse nang le likhetho tse tšoanang le tsa Mediterranean Diet Lijo tsa Zone e ka ba e loketseng ho uena.
Le hoja khopolo ea ho ja lijo e amahanngoa le liphello tse molemo tsa bophelo bo botle, ho na le bopaki bo sa lekaneng ba ho tšehetsa hore ho ja lijo ho tla fokotsa kotsi ea lefu le sa foleng, ho tsofala butle, ho ntlafatsa ts'ebetso ea 'mele, kapa ho etsa hore u nahane ka potlako.
Ho fumana mekhoa e metle ea ho ja, Lijo tsa Zone E ka u thusa.