Mary Allen
Selelekela: Bohlokoa ba Lijo tsa Lintja tse Nang le Phepo
Joaloka mong'a phoofolo ea lapeng ea lerato, u batla ho etsa bonnete ba hore motsoalle oa hau ea boea o phetse hantle ebile o thabile. Tsela e 'ngoe ea ho etsa sena ke ka ho ba fa lijo tse matlafatsang tsa lintja. Lijo ke mokhoa o motle oa ho bontša ntja ea hau lerato le ho e putsa bakeng sa boitšoaro ba eona bo botle. Leha ho le joalo, ha se litlolo tsohle tse entsoeng ka ho lekana. Ke habohlokoa ho khetha lijo tse monate eseng feela tse monate empa hape tse molemo bakeng sa bophelo bo botle ba ntja ea hau.
Ho Utloisisa Litlhoko tsa Phepo tsa Ntja ea Hao
Pele u khetha pheko efe kapa efe ea ntja, ho bohlokoa ho utloisisa litlhoko tsa phepo ea ntja ea hau. Lintja li hloka lijo tse leka-lekaneng tse akarelletsang liprotheine, mafura, lik’habohaedreite, livithamine le liminerale. Limatlafatsi tsena li fana ka matla, li tšehetsa tšebetso ea 'mele ea ho itšireletsa mafung, li boloka letlalo le phetse hantle, 'me li thusa tšilong ea lijo. Ho ipapisitse le lilemo tsa ntja ea hau, mofuta oa eona, boholo ba eona le boemo ba ts'ebetso ea eona, litlhoko tsa eona tsa phepo li ka fapana.
Ho Khetha Metsoako e Nepahetseng bakeng sa Lijo tsa Ntja
Ha u khetha lijo tsa lintja, ke habohlokoa ho bala lethathamo la metsoako ka hloko. Batla mehloli ea protheine ea boleng bo holimo, e kang khoho, nama ea khomo, ea konyana, kapa tlhapi. Qoba lijo tse nang le lihlahisoa tse ling, li-filler, kapa li-preservatives tsa maiketsetso. Ho e-na le hoo, khetha lijo tse sebelisang li-preservatives tsa tlhaho tse kang vithamine E kapa vithamine C. Ho phaella moo, khetha lijo tse nang le mafura a fokolang le lik'halori haeba ntja ea hau e le boima bo feteletseng kapa e atisa ho ba botenya.
Karolo ea Protheine Liphekong tsa Ntja
Protheine ke limatlafatsi tsa bohlokoa bakeng sa lintja kaha li fana ka litšiea tsa ho haha mesifa, masapo le lisele tse ling. Protheine e boetse e tšehetsa tsamaiso ea 'mele ea ho itšireletsa mafung 'me e thusa ho boloka seaparo se benyang. Ha u khetha mehloli ea liprotheine bakeng sa lijo tsa lintja, sheba liprotheine tsa boleng bo holimo tsa liphoofolo tse kang khoho, nama ea khomo, ea konyana kapa tlhapi. Liprotheine tse thehiloeng limela, tse kang soya kapa poone, ha li chehe habonolo bakeng sa lintja 'me li ka baka ho kula kapa mathata a tšilo ea lijo.
Melemo ea Fiber ho Litloaelo tsa Ntja
Fibre ke limatlafatsi tse ling tsa bohlokoa bakeng sa lintja kaha li khothaletsa tšilo ea lijo le ho tsamaisa mala. Fibre e ka boela ea thusa ho laola maemo a tsoekere ea mali le ho fokotsa kotsi ea botenya. Mehloli e metle ea faeba lijong tsa lintja e kenyelletsa litholoana le meroho, joalo ka mokopu, litapole le lihoete. Leha ho le joalo, fiber e ngata haholo e ka baka letšollo, kahoo ho bohlokoa ho hlahisa fiber butle-butle.
Livithamini le Liminerale tsa Bohlokoa Bakeng sa Lintja
Livithamini le liminerale li bohlokoa bakeng sa ho boloka sesole sa 'mele se phetseng hantle, masapo a matla le bophelo bo botle ka kakaretso. Batla lijo tsa lintja tse nang le livithamine A, C, D, E, le K, hammoho le calcium, phosphorus le potasiamo. Limatlafatsi tsena li ka fumanoa mehloling ea protheine ea boleng bo holimo, litholoana le meroho.
Li-additives tse Tloaelehileng tsa ho Qoba ho Lijo tsa Ntja
Lisebelisoa tse ling tse atisang ho fumanoa lijong tsa ntja li ka ba kotsi bophelong ba ntja ea hau. Tsena li kenyelletsa mebala ea maiketsetso, litatso, le li-preservatives, joalo ka BHA, BHT, le ethoxyquin. Lithethefatsi tsena li ’nile tsa amahanngoa le mofetše, ho kula le mathata a mang a bophelo. Ho e-na le hoo, khetha lijo tse sebelisang li-preservatives tsa tlhaho, tse kang vithamine E kapa vithamine C.
Lintja tsa Lintja tse rekiloeng lapeng vs
Lijo tsa lintja tse entsoeng hae e ka ba mokhoa o motle oa ho netefatsa hore ntja ea hau e fumana lisebelisoa tse phetseng hantle, tsa tlhaho. Leha ho le joalo, ho bohlokoa ho latela risepe e fanang ka tekanyo e nepahetseng ea limatlafatsi. Lijo tsa lintja tse rekoang ka lebenkeleng li loketse 'me li tla ka mefuta e mengata e fapaneng ea tatso le litlolo. Haeba u khetha lijo tse rekisoang ka lebenkeleng, etsa bonnete ba hore u bala lengolo ka hloko 'me u khethe lisebelisoa tsa boleng bo phahameng, tsa tlhaho.
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Ho na le mefuta e mengata ea lintja 'marakeng, 'me ho ka ba thata ho tseba hore na ke efe e molemohali. Batla mefuta e sebelisang lisebelisoa tsa boleng bo holimo, tsa tlhaho, 'me u qobe tse nang le lihlahisoa, li-filler kapa li-preservatives tsa maiketsetso. Mefuta e meng ea lintja tse nang le phepo e ntle haholo e kenyelletsa Blue Buffalo, Wellness le Orijen.
Likhetho tsa Phekolo ea Lintja tsa Khalori e tlase
Haeba ntja ea hau e le boima bo feteletseng kapa e atisa ho ba botenya, ho bohlokoa ho khetha lijo tse nang le lik'halori tse tlaase. Batla lijo tse nang le liprotheine tse ngata le fiber empa tse fokolang ka mafura le lik'halori. Mekhoa e meng ea phekolo ea lintja e nang le khalori e tlaase e kenyelletsa linaoa tse tala, lihoete le li-popcorn tsa moea.
Lipheko tsa Lintja tse Allergy
Haeba ntja ea hau e na le lintho tse hananang le lijo kapa li utloa bohloko, ho bohlokoa ho khetha lijo tse se nang metsoako e khopisang. Batla lijo tse ngotsoeng e le hypoallergenic kapa tse nang le mehloli e mecha ea liprotheine, tse kang letata kapa nama ea nama ea nama.
Qetello: Ho Beha Bophelo bo Botle ba Ntja ea Hao Pele ka Lipheko tse Phethahalang
Ho khetha lijo tsa lintja tse nang le phepo ke karolo ea bohlokoa ea ho boloka bophelo bo botle le boiketlo ba ntja ea hau. Ka ho utloisisa litlhoko tsa phepo ea ntja ea hau, ho khetha lisebelisoa tsa boleng bo holimo, ho qoba li-additives tse kotsi, le ho khetha lijo tse nepahetseng bakeng sa boima ba ntja ea hau, bophelo bo botle le ho kula, u ka etsa bonnete ba hore motsoalle oa hau ea boea o lula a phetse hantle 'me a thabile. Hopola, lijo li lokela ho fanoa ka mokhoa o itekanetseng 'me le ka mohla ha lia lokela ho nkela lijo tse leka-lekaneng sebaka.