Maano a 7 a ho Hlōla Ho Lemalla Tsoekere le ho Laola Litakatso ka Katleho.

Ho hlaolela bohloeki bo botle ba boroko, joalo ka ho boloka kemiso ea kamehla ea ho robala, ho theha tikoloho e khutsitseng, le ho itloaetsa mekhoa ea ho phomola pele u robala, ho ka thusa haholo ho ntlafatsa boleng ba boroko le ho fokotsa litakatso.

2. Khetholla Pakeng tsa Litakatso le Tlala ea 'Nete

Ka linako tse ling, seo re se hlalosang e le tlala ha e le hantle ke takatso feela. U ka tseba phapang joang? Nakong e tlang ha u le tekong ea ho nka sengoathoana seo sa kuku, ipotse: 'Haeba ntho feela eo ke neng ke e-na le eona hona joale e ne e le lialmonde tse tletseng letsoho, na nka li ja?' Haeba karabo e le 'che,' ho ka etsahala hore ebe ke takatso, eseng tlala ea 'nete. Tlala e lumella ho feto-fetoha ho eketsehileng ha khetho ea lijo, ha litakatso li atisa ho ba tse tobileng haholoanyane. Ha u tobane le karabo ea 'che', leka ho ema metsotso e 20 pele u nka khato. Hangata, takatso e atisa ho fela; haeba ho se joalo, nahana ka boitelo bo hlokolosi.

Ngaka Kien Vuu, setsebi sa tšebetso le bophelo bo bolelele ebile e le sengoli sa Thrive State, o sisinya hore ho ka etsoa sebaka sa litakatso ka mekhoa e meng ea bophelo bo botle. Ka boeena, ha a e-na le takatso e matla, o khetha ho otlolla maoto kapa o thabela metsi a phatsimang. Dr. Vuu o fumana hore ho lieha ho arabela takatsong ea hae ea pele hangata ho lebisa ho senyeha ha eona ka tlhaho.

Ha mefuta e meng e kang ea metsi a nang le tatso e sa sebetseng hantle, Samantha Cassetty, setsebi sa phepo e nepahetseng, o khothalletsa hore ho fetoloe lijo tse tloaelehileng tse theolelang ka mefuta e kang Lily's. Lipompong. Lichokolete tsena li natefisitsoe ka li-botanicals 'me ha li na tsoekere e ekelitsoeng, e leng se etsang hore li se ke tsa jeoa ke tsoekere letsatsi le letsatsi. Leha ho le joalo, ke habohlokoa ho hlokomela hore esita le lijo tse monate tsa botanical, tse kang tse natefisitsoeng ka stevia, li lokela ho jeoa ka mokhoa o itekanetseng, joalokaha ho boletsoe pejana.

3. Ntlafatsa lijo tsa hoseng ka Protheine bakeng sa Khotsofalo ea Nako e Telele.

Sejo sa hoseng se nang le protheine e ngata se susumetsa hantle takatso ea tsoekere letsatsi lohle. Ho kenyelletsa protheine lijong tsa hoseng ho lebisa tšebetsong e fokotsehileng ea boko e amanang le likarabo tsa takatso [7]. Ho phaella moo, liprotheine li thusa ho tsitsisa maemo a tsoekere ea mali, ho fana ka matla a tsitsitseng le ho fokotsa monyetla oa ho ba le takatso e matla ea tsoekere.

Ho kenyelletsa motsoako oa mehloli ea protheine joalo ka mahe, yoghurt ea Greek, linate, kapa nama e se nang mafura lijong tsa hoseng ho matlafatsa maikutlo a ho tlala le ho khotsofala, ka katleho ho fokotsa takatso ea lijo tse bobebe tse tsoekere hamorao motšehare.

4. Amohela Mekhoa ea Lijo e Hlophisitsoeng.

Theha mokhoa o hlophisitsoeng. Sebakeng sa ho lokisa ho fokotsa tsoekere, nahana ka phetoho ea pono ea ho ntlafatsa lijo tsa hau ka likhetho tse phetseng hantle. Leka ho kenyelletsa protheine, mafura a phetseng hantle, le lik'habohaedreite tse nang le fiber e ngata joalo ka meroho e se nang starchy poleiting ea hau, o eletsa Rachel Paul, PhD, RD, mothehi oa CollegeNutritionist.com. Mokhoa ona o thusa ho boloka ho khora le ho thibela tlala e feteletseng, eo hangata e tsosang takatso ea lik'habohaedreite tse sebetsang ka potlako joaloka tsoekere.

5. Ntlafatsa lijo tsa hoseng ka Protheine bakeng sa Khotsofalo ea Nako e Telele.

Ka lebaka la hore bokhoba ba tsoekere bo thehiloe ho baeloji ho fapana le maikutlo, mokhoa ona o kanna oa se ke oa ama motho e mong le e mong. Ha se motho e mong le e mong ea ka khomarelang mohopolo oa "melao ea ho loma tse tharo," empa liteko li ka ba molemo ntle le litlamorao tse mpe. Leano le leng le sebetsang le kenyelletsa ho reka lijo tse nang le tsoekere e ngata ka litekanyo tsa motho ka mong ho thusa ho laola likarolo hang-hang, Paul o fana ka maikutlo a hae. Mohlala, haeba u fokotsa phepelo ea hau ho li-cookie tse fetang tse 'ne lapeng, ka tlhaho u tla fokotsa chelete eo u e jang kapao ka notlela li-cookies tse ling ka lebokoseng le sireletsehileng ebe o sebelisa sesebelisoa.

6. Phokotso ea Kelello ea Tsoekere e Patiloeng Lijong.

Haeba u fumana ho le thata ho tlohela ice cream le chokolete, nahana ka ho fokotsa ketchup le salsa. "Sukiri e na le li-condiments le li-sauces tse ngata, 'me motho o lokela ho ba hlokolosi hore a se ke a nahana hore kaha hase lijo tse theolelang kapa lijo tse monate ha lia lokela ho ba le tsoekere," ho hatisa Ilene Ruhoy, MD, PhD, ngaka e khethehileng ea methapo ea mafu a bana le ea batho ba baholo. le setho sa lekhotla la mala bakeng sa Jetson. "Sukiri e fumanoa mefuteng e mengata ea ketchup, mosetareta, salsas, marinaras le li-sauces tse ling. E ka boela ea fumanoa lijong tse ling tse kang raese ea sushi le polenta."

Ha e le hantle, joalokaha Dr. Drucker a bontša, tsoekere e kenngoa ka boomo ho hoo e ka bang liphesente tse 74 tsa lijo tse pakiloeng![8] "Sukiri ke motsoako o tsebahalang haholo. e kentsoeng lijong tse pakiloeng; lijo tsa hoseng tse entsoeng ka 'litholoana tsa sebele le lijo-thollo' li ka 'na tsa e-ba le ligrama tse 15 kapa ho feta tsa tsoekere e ekelitsoeng - tsoekere e hlile e patiloe hohle lijong tsa rona tsoekere." Ho hlaolela tloaelo ea ho hlahlobisisa li-label tsa motsoako ho tla senola boteng bo bongata ba tsoekere ho tse ling tsa lijo tse neng li sa lebelloa.

7. Hydrate ka Metsi a Mangata.

Dr. Vuu o tiisa hore takatso e khotsofatsang ea lijo tse nang le tsoekere e nang le metsi e ka ba le phello e ntle, kaha hangata batho ba etsa phoso ea ho nyoreloa tlala. "Tsela e 'ngoe e bonolo ea ho laola bokhoba ba tsoekere ke ho noa metsi a mangata," ho eletsa Cassetty. "Ke phetisetso e babatsehang ea lino tse ling 'me e thusa ka maikutlo a ho tlala, a ka thibelang ho ja lijo tse tsoekere ka boomo. Phuputsong e' ngoe, batho ba ileng ba eketsa metsi a bona a letsatsi le letsatsi ba ile ba fokotsa ho noa ha tsoekere letsatsi le leng le le leng."[9]

Ka mokhoa o ts'oanang, ho bohlokoa ho hlokomela hore lino tse tsoekere tse kang soda, lemonade le lino tsa lipapali ke mehloli ea mantlha ea tsoekere e kentsoeng lijong tsa rona. "E 'ngoe ea lintho tse molemohali tseo u ka li etsang ke ho fapanyetsana seno sa hau se tsoekere bakeng sa se se nang tsoekere," ho bolela Cassetty. "Haeba u e-na le bothata ba ho etsa sena, u ka qala ka ho fokotsa tekanyo eo u e noang, ka mohlala, ka ho noa soda le ho feta letsatsi le leng le le leng ho e-na le letsatsi le leng le le leng. Joale, tsoela pele ho fokotsa tekanyo eo u e noang beke le beke ho fihlela u theohile. tloaelo." Haeba u nkile qeto ea ho fokotsa phihlello ho matsatsi a itseng feela, leka app

Ho thoe'ng haeba takatso e lula e le matla haholo?

TimePasscode ke app e ncha e etselitsoeng ho thusa batho ho laola litakatso tsa bona ka katleho. Ka likarolo tsa sesebelisoa, basebelisi ba ka sebelisa lebokose la hae le bolokehileng ho boloka lijo tse bobebe kapa lino tseo ba lakatsang ho fokotsa phihlello ho tsona.

Ka ho sebelisa TimePasscode, basebedisi ba ka seta paskhoutu ya motho ka mong ho notlela lebokose le bolokehileng, le ho thibela phihlello ya hanghang ho tse bolokilweng. seneke kapa seno. Sena se eketsa taolo e eketsehileng le boikarabello, ho lumella batho ho hanela tšebeliso ea tšohanyetso ka ho notlela meleko ka boomo ho fihlela nako e tlang, e loketseng haholoanyane.

Ka ho kopanya thekenoloji le boikemisetso, TimePasscode e fa basebelisi matla a ho etsa liqeto ka hloko mabapi le mekhoa ea bona ea ho sebelisa, ho khothalletsa khetho e nepahetseng le ho thusa ho hlōla litakatso ka ho fana ka tharollo e bonolo empa e sebetsa bakeng sa taolo ea tšusumetso.

1.  Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association.  Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
2.  American Heart Association. How much sugar is too much? Date Accessed May 5, 2022.

3. Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav. 2015;152(B):450-455. doi:10.1016/j.physbeh.2015.06.024

4. Gupta M. Sugar substitutes: mechanism, availability, current use and safety concerns-an update. Open Access Maced J Med Sci. 2018;6(10):1888-1894. doi:10.3889/oamjms.2018.336

5. Zurakait FM, Makarem N, Liao M, St-Onge M-P, Aggarwal B. Measures of poor sleep quality are associated with higher energy intake and poor diet quality in a diverse sample of women from the go red for women strategically focused research network. J Am Heart Assoc. 2020;9(4):e014587. doi:10.1161/JAHA.119.014587

6. Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: a systematic review. J Sleep Res. 2019;28(6):e12865. doi:10.1111/jsr.12865

7. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring). 2012;19(10):2019-2025. doi:10.1038/oby.2011.108

8. UCSF, Hidden in Plain Sight. Date Accessed May 5, 2022.

9. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. J Hum Nutr Diet. 2016;29(5):624-632. doi:10.1111/jhn.12368