Batsoali ba tloaetse ho nahana hore ho na le lijo tse itseng tseo ba lokelang ho li khothalletsa hore ba li je le tse ling tseo ba lokelang ho li qoba.
Har'a lijo tseo hangata li nkoang e le karolo ea lijo tse phetseng hantle:
- Lijo tse fokolang mafura, mafura a mangata, le k'holeseterole
- Lijo tse phahameng , tse kenyeletsang lijo tsa lijo-thollo, meroho le litholoana
- Lijo tse nang le tsoekere le letsoai feela
- Lijo tse ngata tsa calcium , ho finyella litlhoko tsa khalsiamo ea letsatsi le letsatsi
- Lijo tse ruileng tsa tšepe , ho finyella litlhoko tsa ngoana letsatsi le leng le le leng bakeng sa tšepe
Ha e le hantle, bana ba lokela ho qoba lijo tse ngata tse mafura le lijo tse phahameng tsa khalori . Bana ba hloka mafura a mang lijong tsa bona, empa ka kakaretso, karolo ea 30 lekholong ea lik'hilojule tsa ngoana letsatsi le leng le le leng e lokela ho tsoa mafura - boholo ba eona e lokela ho ba mafura a saaturated.
Letšoao la lijo le% Daily Value li thehiloe litlhoko tsa phepo ea batho ba baholo, e le hore palo e kholo ea mafura a mafura ao batho ba baholo ba hlokang letsatsi le leng le le leng, e leng hoo e batlang e le 65g, a feta ho ea lilemo li hlano feela e hloka khalori ea 1400 le mafura a 45g letsatsi ka leng. U ntse u ka sebelisa lengolo la lijo le% Daily Value bakeng sa mafura e le tataiso ha u khetha lijo tse tlaase tsa mafura bakeng sa bana ba hao.
Lijo Tse Phahameng
Batsoali ba atisa ho bolelloa hore ba khethe lijo tse tlaase tse tlaase, empa ho ka ba bonolo ho qoba tse ling tsa lijo tse ratoang haholo tse mafura tseo bana ba hau ba ka 'nang ba li ja.
Mohato o motle o latelang e tla ba ho ithuta ho tseba lijo tse phahameng kapa tse fokolang mafura. Bala mangolo a lijo mme u qale ho khetha lijo tse fokolang mafura.
Ka kakaretso, lijo tse nang le mafura a mangata li tla ba le 13g kapa 20% ea Letsatsi le letsatsi (kapa litlhoko tsa letsatsi le letsatsi) tsa mafura ka ho sebeletsa kapa ho feta. Ka lehlakoreng le leng, lijo tse fokolang fatše hangata li na le hoo e ka bang 3g kapa 5% ea Letsatsi la Letsatsi la Mafura ka ho sebeletsa kapa ka tlase.
Lijo tse tloaelehileng tsa mafura a mangata, tseo o ka batlang mefuta e tlase ea mafura bakeng sa kapa ho ja feela ka teka-tekano, kenyeletsa:
- Liponate tsa tsokolate
- Trail mix (haholo-holo mefuta e sa tšoaneng e nang le tsokolate)
- Sesea sa Cheese
- Cheese ea Ricotta e entsoeng ka lebese le phethehileng kapa le le leng
- Pōpi ea koloi
- Pie (pecan, ciliegia, creme ea chokolete, mohlala)
- Lebese le nang le mollo (monate)
- Moriana o mosoeu oa ho iketsetsa letho
- Lintja
- Macadamia linate, li-pecans le li-cashews
- Salate ea litapole
- Le litapole tsa Gratin
- Hash litapole tse sootho
- Cheesecake
- Boloetse ba spinach
- Linaoa tse halikiloeng le li-frank
Namane, nama ea kolobe, konyana, turkey le likhoho le tsona li ka ba le mafura a mangata, le hoja ho ka fokotseha ha u tlosa mafura a bonahalang pele u li lokisetsa le ho li sebeletsa. Hape, ho e-na le ho li sebeletsa li halikiloe kapa ka bohobe bo eketsehileng - e leng ho tla eketsa mafura a lijo - li e sebelise ho qhibiliha, ho halikiloeng, ho belisoa kapa ho halikiloeng.
Lefapha la Temo la United States (USDA) le fana ka lintlha tse eketsehileng tsa ho u thusa ho khetha nama le mafura a mafura a tlaase:
- Reka bohobe bo phetseng hantle ka ho fetisisa (e leng ho tla ba le mafura a mangata), ho kenyeletsoa li-steak tse potolohileng le maoto (leihlo le pota-potileng, holimo ka holimo, ka tlaase holimo, holimo holimo), holimo holimo, sirloin e hodimo, lehetla le maoto.
- Pheha likhetho tsa nama tsa nama ea nama ea kolobe, ho akarelletsa le nama ea nama ea kolobe, letlalo la nama ea kolobe, lehare le bohareng.
- Khetha nama ea khomo e etsang bonyane 90% e otlolohileng.
- Etsa likarolo tsa likhoho tse se nang letho kapa u tlose letlalo pele u pheha le ho sebeletsa.
- Fana ka bana ba hao ba itšetlehileng ka turkey, nama e halikiloeng ea nama ea nama, nama ea liphoofolo tse fokolang fatše, ba hopola hore bologna le salame e ka ba le mafura a mangata.
Lijo Tse Hloahloa tsa Lijo Tse Phahameng
Ha hoa lokela ho makatsa hore ebe lijo tse ngata tse mafura haholo ke lijo tse potlakileng. Ha e le hantle, karolo ea 33 lekholong ea lijo tse fetang 100 tsa USDA tse phahameng ke lijo tse potlakileng. Tse ling li kenyelletsa:
- Li-bis le li-biscuits tsa boroso
- Li-hamburgers tse peli tsa nama le li-cheeseburgers
- Tacos
- Chicken fillet sandwich
- lichipisi
- Milkshakes
- Sandwich ea tlhapi le chisi
- Croissant, lehe, cheese le bacon
- Sandwich ea litlhapi tsa sammarine tsa tau
- Litlhapi tsa French
- Likotlolo tse entsoeng ka majoe kapa lihlopha tse halikiloeng)
- Nachos
- Lintja tsa poone
- Enchiladas
- Cold e senya sandwich ea ka tlas'a metsi
- Mehele ea eiee
Ha e le hantle, palo ea mafura le lik'halori tseo bana ba hao ba li jang ha ba lula fatše ho itima lijo li tla itšetleha ka boholo boo ba bo jang. Ka mohlala, Thill Shake ea 12 oz Vanilla Triple Thick e McDonald's e na le mafura a 10g (15% ea Daily Value *) le lik'hilojule tse 420. Ka lehlakoreng le leng, phetolelo ea 32 oz e na le mafura a 26g (41% ea letsatsi le letsatsi) le lik'hilojule tse 1110, hoo e batlang e le halofo ea mafura le karolo ea boraro ea lik'halori tseo bana ba bangata ba baholo ba li hlokang letsatsi lohle.
Ka mokhoa o ts'anang, taelo e nyane ea fries ea French e McDonald's e na le mafura a 13g (20% ea letsatsi le letsatsi) le lik'hilojule tse 250. Haeba u ka fokotsa joalo ka taelo e kholo, u tla eketsa mafura ho 30g (47% ea Letsatsi le Letsatsi) le lik'hilojule ho fihlela ho 570.
Ho hlakile mehlaleng e ka holimo hore ngoana o ka fumana hoo e batlang e le mafura ao a a hlokang bakeng sa letsatsi (mme ka nako e 'ngoe) ho tloha ka taelo e kholo ea fries ea French le ho sisinyeha ho hoholo. Seo se etsa hore ho be le bohlokoa ho bala lits'ebeletso tsa lijo tse potlakileng lijong tsa hau tseo u li ratang haholo le ho ithuta ho khetha lijo tse tlaase tse fatše, esita le haeba u le ho ja.
Ho fokotsa lijo tse potlakileng hammoho ho ka boela ha e-ba le maikutlo a matle ho thusa ho fokotsa ho ja ha lijo tsa mafura a mafura.
* Melao ea letsatsi le letsatsi e thehiloe litlhoko tsa batho ba baholo.
Lisebelisoa:
> Litlhahiso tsa lijo tsa Healthy Children, > American Heart Association. E hlalositsoe ka la 14 Mantaha 2015. > http://www.heart.org/HEARTORG/HealthyLiving/Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp#.VwlbWkVAAA.
> McDonald's USA Litaba tsa Nutrition tsa Li-menu tsa Bohlokoa. http://nutrition.mcdonalds.com/usnutritionexchange/nutritionfacts.pdf.
> USDA. Ka hare ho Phiramide ea lijo. Litlhahiso tse u thusang hore u etse liqeto tse bohlale ho sehlopha sa nama le linaoa. https://www.choosemyplate.gov/protein-foods-tips.
USDA National Nutrient Database bakeng sa Standard Reference, Release 18. Sepheo se feletseng (mafura) (g) Ts'ebetso ea Lijo tse Khethiloeng ka Mekhoa e Tloaelehileng, e hlophisitsoeng ka lintho tse nang le limatlafatsi.