Lijo tse nang le phepoke lijo tsa bareng tse tlatsetsang phepong. Li ratoa hobane li loketse ho jara le ho ja, 'me li na le limatlafatsi tse ngata. Ka bobeli li-cereal bar le li-protein ke li-bar tsa phepo e nepahetseng. Joale phapang ke efe pakeng tsa tse peli?
| mofuta | cereal bar | protheine bar |
|---|---|---|
| Sepheo sa mantlha | Ho fana ka matla (haholo-holo lik'habohaedreite) joalo ka tlatsetso e potlakileng ea matla, phepelo ea lijo, kapa seneke. | o fana ka protheine bakeng sa ho tšehetsa ho lokisoa le ho hola ha mesifa, ho eketsa ho khora, le ho sebetsa e le mohloli oa tlatsetso ea protheine. |
| Bamameli ba shebiloeng | Batho ba hlokang lijo tsa hoseng tse loketseng, matla a lijo pakeng tsa lijo tse peli, phepelo ea matla e potlakileng pele, nakong, le ka mor'a boikoetliso (haholo-holo boikoetliso ba mamello), mesebetsi ea ka ntle, kapa ho imolla tlala ka potlako. | batho ba chesehelang ho ikoetlisa (haholo-holo barupeli ba matla), batho ba hlokang ho eketsa lijo tsa protheine (joaloka batho ba jang meroho le batho ba hōlileng), batho ba phehelang lijo tse monate tsa ho khora ho laola boima ba 'mele, le batho ba hlokang ho tlatsetsa ka potlako liprotheine ho khothalletsa ho hlaphoheloa ka mor'a ho ikoetlisa. |
Cereal bar ke lijo tse bobebe tse entsoeng ka oat, raese le lijo-thollo tse ling e le lisebelisoa tse ka sehloohong tse tala, ho eketsa linate, litholoana tse omisitsoeng, lero la litholoana le lisebelisoa tse ling, ebe li li kenya ka har'a bar e nang le sirapo ea viscosity. Tšebeliso e itekanetseng e ka tlatsetsa mefuta e fapaneng ea limatlafatsi le matla. Fumana fiber e ngata ea lijo.
*Motheo: Lithollo ke bahanyetsi ba phethahetseng. Tse tloaelehileng li kenyelletsa oatmeal, raese e ikhohomosang / koro / poone, li-flakes tsa raese tse sootho, lijo-thollo tsa quinoa, phofo ea koro, joalo-joalo.
* Sekgomaretsi / Sweetener: Sirapo (sirapo ea raese, sirapo ea poone, sirapo ea tsoekere, joalo-joalo), mahe a linotši, sirapo ea maple, tsoekere, sirapo ea fructose, joalo-joalo (hangata e na le litaba tse ngata).
* Li-additives tse ling: litholoana tse omisitsoeng ( morara o omisitsoeng, cranberries e omisitsoeng, joalo-joalo), linate / peo (manate, lialmonde, peo ea chia, joalo-joalo), li-chips tsa chokolete, lichifi tsa kokonate, linoko, oli ea meroho, joalo-joalo.
*Mohloli oa protheine: hangata e na le lintho tse tlase ebile e seng tsa mantlha, e ka tsoa ho linate tse nyane, lipeo, phofo ea lebese, kapa ho eketsoa ka phofo e nyane ea protheine (joalo ka soy protein isolate).
Lijo tsa protheinesebelisa protheine ea whey kapa protheine ea soya joalo ka lisebelisoa tse tala, 'me haholo-holo ke li-bar tsa phepo tse tlatselletsang protheine bakeng sa' mele oa motho. Li na le litšoaneleho tsa protheine e ngata 'me li ka fana ka protheine bakeng sa boikoetliso bo matla haholo ho thusa ho lokisa lisele tsa' mele le ho fana ka motsoako oa mesifa. Lisebelisoa tse tala tse hlokahalang, li-amino acid tse hlahisoang ke protheine hydrolysis le tsona li ka liehisa ho hlaha ha mokhathala o bohareng.
Motheo: Phofo ea protheine / ho tsepamisa maikutlo / ho itšehla thajana ke eona ea mantlha. Tse tloaelehileng li kenyelletsa protheine ea whey (e tsepamisitsoeng, e arohaneng, e nang le hydrolyzed), casein, protheine ea soya, protheine ea pea, protheine ea raese e sootho, protheine ea hemp, kapa metsoako ea tsona.
* Binder/sweetener: sirapo le mahe a linotsi li boetse li sebelisetsoa ho koahela tatso le sebōpeho sa phofo ea protheine, empa lilemong tsa morao tjena, lihlahisoa tse ntseng li eketseha li sebelisa li-sweeteners tse tlaase tsa lik'halori (erythritol, siraitin, stevia, joalo-joalo) kapa li-sweeteners tsa tlhaho (sirapo ea jujube) ho fokotsa tsoekere. Hape hoa khoneha ho sebelisa mafura (peanut butter, oli ea kokonate).
*Lisebelisuoa tse ling: linate, lipeo, litholoana tse omisitsoeng, likoti tsa chokolete / likotoana, likotoana tsa lijo-thollo (joaloka lijo-thollo tsa raese e butsoeng), fiber (inulin, dextrin e hanyetsanang, joalo-joalo), li-vitamin le mineral fortifiers.
* Mehloli ea lik'habohaedreite: hangata e le tlase, mehloli e ka kenyelletsa li-oats tse nyane, tsoekere e ekelitsoeng / syrups / sweeteners, litholoana tse omisitsoeng, jj.
Papiso ea likarolo tsa mantlha tsa phepo:
| Sebopeho | Sebaka sa lijo-thollo | Sebaka sa protheine |
| protheine | E batla e le tlase (hangata 2-10 dikgerama ka motso) | Sebaka sa thekiso ea mantlha, litaba tse phahameng (hangata 15-30+ gram / motso) |
| khabohaetereite | Motsoako oa mantlha, litaba tse phahameng, hangata 20-40+ gram / motso, haholo-holo li entsoe ka tsoekere le starch. | Likahare hangata li tlase (mohlomong 15-25 grams motso o mong le o mong), empa tlhokomeliso e lokela ho nkoa khahlanong le leraba le phahameng la tsoekere tlas'a letšoao la "protheine e phahameng". |
| tsoekere | Hangata e phahame (e ka ba le tsoekere e ngata haholo) | Tse ling li tlase haholo (li sebelisa li-substitutes tsa tsoekere), tse ling li phahame haholo (tse tsoekere ka sirapo/mahe a linotsi) |
| fiber | Litaba ha li na bonnete, ka bongata bo bongata ba lijo-thollo le peo ea linate | Litaba ha li na bonnete, 'me ba bang ba ka eketsa likhoele ka boomo |
| Mocheso | Hangata e leka-lekane ho ea holimo (150-300+ lik'hilojule / motso) | Hangata e phahame ka mokhoa o itekanetseng (150-300+ lik'hilojule / motso), protheine e phahameng e ka tsamaea le lik'hilojule tse phahameng. |
| Mafura | Litaba ha li na bonnete, ho ipapisitsoe le linate / peo / oli e kentsoeng | Litaba ha li na bonnete, ho ipapisitse le soso ea linate / oli / chokolete e kentsoeng |
Maemo a sebetsang:
Lijo-thollo:
*Phenyo ya dijo tsa hoseng/tlatsetso: hoseng ho potlakileng.
*Pele / nakong ea boikoetliso: boikoetliso ba mamello bo hlokang ho tlatsoa ka matla ka potlako (joalo ka ho matha sebaka se selelele, ho palama baesekele).
*Pakeng tsa lijo: Ha u ikutloa u lapile 'me u hloka ho fumana matla kapele.
* Boikoetliso bo bobebe ba 'mele ka lijo: joalo ka ho hloa lithaba le ho intša.
*E le seneke sa ho khotsofatsa litakatso.
Sebaka sa protheine:
* Ho hlaphoheloa ka mor'a ho ikoetlisa: Sebaka se Molemohali! Eketsa protheine nakong ea metsotso e 30-60 ka mor'a koetliso ea matla kapa boikoetliso ba nako e telele ba aerobic.
* Lijo tse phahameng tsa protheine: Ha ho hlokahala hore ho be le ho khora ho hoholo, ho laola takatso ea lijo, kapa ho tlatsetsa liprotheine lipakeng tsa lijo.
* Phetoho ea lijo tse sa fellang: Ka linako tse ling nkela lijo sebakeng sa lijo (ela hloko ho leka-lekana ha phepo e nepahetseng).
* Khotsofatsa litakatso tse monate ha u ntse u tlatsetsa liprotheine: khetha lihlahisoa tse fokolang tsa tsoekere.
Kakaretso:
Phapang e ka sehloohong pakeng tsa tse peli ke phapang ea lisebelisoa tse tala le lisebelisoa tsa phepo e nepahetseng, 'me maemo a sebetsang le 'ona a fapane.Lijo-tholloli loketse haholoanyane bakeng sa tlatsetso ea nakoana ea matla le li-snacking;litšepe tsa protheineli loketse haholoanyane bakeng sa batho ba lipapali le ba boikoetliso.
1. U batla ho tlatsa matla ka potlako? Khetha cereal bar (ela hloko ba nang le lijo-thollo tse ngata le tsoekere e tlase haholo).
2. U batla ho tlatsetsa liprotheine, ho khothalletsa ho hlaphoheloa ha mesifa kapa ho eketsa satiety? Khetha sebaka sa protheine (tsepa maikutlo holim'a protheine le mohloli, 'me u ele hloko boemo ba tsoekere!).
Nako ea poso: Mar-21-2022