Tse ka Hare
Motho e mong le e mong o ba le maikutlo a matla a lenyora ka nako e ngoe. E ka hlaha eseng feela hlabula, empa hape le mariha, haholo haeba e etelloa pele ke boikoetliso bo matla ba 'mele. E le molao, e le ho o tlosa, ho lekane ho noa khalase ea metsi. E tla u lumella ho tlatsa mokelikeli o lahlehileng 'meleng, ho hloka ha oona ho bakang maikutlo a tšoanang. Empa ho thoe'ng haeba a le sieo?
Karolo ea metsi 'meleng oa motho
Lingaka li re maikutlo a lenyora a ke ke a hlokomolohuoa maemong afe kapa afe. 'Mele oa motho ke metsi a ka bang 60%. O boetse o nka karolo e mafolofolo lits'ebetsong tse ngata tse etsahalang ho eona, mme o ikarabella ts'ebetsong e tloaelehileng ea litho tsohle.
Ho feta moo, ke metsi a laolang mocheso oa 'mele oa motho, a thusang ho kokobetsa chefo, a netefatsang ho tsamaisoa ha limatlafatsi le oksijene liseleng, hape a hlokomela bophelo bo botle ba lisele le manonyeletso. Ho haella ha metsi ho baka hypotension, ho se leka-lekane ha li-electrolyte, kapa liminerale tse kang potasiamo, calcium, sodium le tse ling, arrhythmias ea pelo le boko bo sebetsang.
Motho o hloka mokelikeli halelele hakae
Litsebi tsa Tleliniki ea Mayo (mokhatlo o moholo ka ho fetisisa oa litleliniki tse sa tšoaneng, lilaboratori le litsi) li bolela hore tlasa maemo a tloaelehileng, “letsatsi le leng le le leng, 'mele oa motho o lahleheloa ke lilithara tse ka bang 2,5 tsa mokelikeli ka ho hema, ho fufuleloa, ho ntša metsi le ho ntša mala. E le hore tahlehelo ena e se ame tšebetso ea eona, e hloka ho tlatsoa hape(3,4)… Ke ka hona litsebi tsa phepo e nepahetseng li eletsoang ho noa lilithara tse ka bang 2,5 tsa metsi ka letsatsi.
Ho latela lipatlisiso tse entsoeng ke Setsi sa Bongaka United States, karolo ea 20 lekholong ea metsi a 'mele a tsoa lijong. Bakeng sa ho fumana 80% e setseng, o hloka ho noa lino tse fapaneng kapa ho ja meroho le litholoana tse itseng tse nang le metsi a mangata.
Maemong a mang, motho a ka hloka lilithara tse ka bang 7 tsa metsi ka letsatsi, e leng:
- 1 Ha u bapala lipapali kapa ho pepesehela letsatsi nako e telele;
- 2 Le mathata a mala;
- 3 Maemong a phahameng a leholimo;
- 4 Ka menorrhagia, kapa ho ilela khoeli ho boima ho basali;
- 5 Ka lijo tse fapaneng, haholo-holo protheine.
Lisosa tsa tahlehelo ea mokelikeli
Ntle le mabaka a kaholimo a tahlehelo ea mongobo, bo-rasaense ba boletse tse ling hape. Tse ling tsa tsona, ho e bua ka bonolo, lia makatsa:
- Lefu la tsoekere. Tsela ea lefu lena e tsamaea le ho ntša metsi khafetsa. Sena se hlalosoa ke taba ea hore ka nako e 'ngoe liphio li sitoa ho sebetsana ka katleho le mojaro,' me tsoekere e tsoa 'meleng.
- Khatello ea maikutlo. Ha re bua ka mahlale, ts'ebetso e fetelletseng ea lihormone tsa khatello ea maikutlo e theola maemo a electrolyte le mokelikeli 'meleng.
- Premenstrual syndrome (PMS) ho basali. Ho ea ka Robert Kominiarek, ngaka e netefalitsoeng ke boto e lulang Ohio, USA, “PMS e ama litekanyetso tsa lihomone tsa estrogen le progesterone, tseo le tsona li amang boemo ba mokelikeli 'meleng.”
- Ho noa meriana, haholoholo ho tsitsisa khatello ea mali ea hau. Bongata ba tsona ke diuretic.
- Boimana le, haholo-holo, toxicosis.
- Ho haella ha meroho le litholoana lijong. Tse ling tsa tsona, mohlala, tamati, mahapu le liphaenapole, li na le metsi a ka etsang 90%, ka hona ba nka karolo e mafolofolo ho tlatseng tahlehelo ea mokelikeli 'meleng.
Lijo tse 17 tse holimo ho tlatsa maro a 'mele
Lehapu. E na le mokelikeli oa 92% le 8% ea tsoekere ea tlhaho. Hape ke mohloli oa li-electrolyte tse kang potasiamo, sodium, magnesium le calcium. Hammoho le sena, ka lebaka la bophahamo ba eona ba vithamine C, beta-carotene le lycopene, e sireletsa 'mele liphellong tse kotsi tsa mahlaseli a kotsi.
Morara. E na le 30 kcal feela mme ke 90% ea metsi. Ho phaella moo, e na le lintho tse khethehileng - phytonutrients. Ba khona ho hloekisa 'mele oa chefo le ho fokotsa kotsi ea ho ba le lisele tsa mofetše.
Likomkomere. Li na le metsi a ka bang 96%, hammoho le li-electrolyte tse kang potasiamo, calcium, magnesium, sodium le quartz. Metsoalle ena e thusa haholo mesifa, lefufuru le masapo.
Avocado. E na le karolo ea 81 lekholong ea mokelikeli, hammoho le li-carotenoid tse peli tse kholo - lycopene le beta-carotene, tse nang le phello e ntle maemong a kakaretso a 'mele.
Cantaloupe, kapa cantaloupe. Ho 29 kcal e na le metsi a ka bang 89%. Ntle le moo, ho ba mohloli o babatsehang oa matla, ho potlakisa metabolism le ho tloaetsa maemo a tsoekere maling.
Strawberry. E na le kcal 23 feela mme e na le metsi a 92%. E na le thepa e ntle ea antioxidant hape e nka karolo ka mafolofolo taolong ea maemo a tsoekere maling.
Broccoli. Ke metsi a 90% mme e na le thepa ea antioxidant le anti-inflammatory. Ho phaella moo, e na le li-electrolyte tsa bohlokoa ka ho fetisisa - magnesium, e tloaelehileng mosebetsi oa tsamaiso ea pelo.
Litholoana tsa lamunu. Li na le metsi a ka etsang 87% le vithamine ea C e ngata.
Salate ea lettuce. Ke metsi a 96%.
Zucchini. E na le metsi a 94% hape e thusa ho ntlafatsa tšilo ea lijo.
Apole. E na le metsi a 84% le palo e kholo ea li-electrolyte, haholo tšepe.
Tomate ke metsi a 94% le palo e kholo ea limatlafatsi le li-antioxidants.
Seleri. Ke 95% ea metsi mme e ntlafatsa tšebetso ea methapo ea pelo le methapo ea meno, hape e fokotsa botsofali le ho thoba methapo ea kutlo.
Radish ke 95% ea metsi.
Ananas. Ke metsi a 87%.
Mabolilane. E na le metsi a 86%.
Lino tse tahang - tee, metsi, maro, joalo-joalo Liphetho tsa lipatlisiso tse phatlalalitsoeng ho Medicine le Science in Sports and Exercise ka 2008 li bontšitse hore "bapalami ba libaesekele ba noang lino-mapholi pele le nakong ea boikoetliso ba ikoetlisitse metsotso e 12 ho feta ba ratang tse mofuthu." Sena se hlalosoa ke taba ea hore lino tse joalo li theola mocheso oa 'mele. Ka lebaka leo, 'mele o tlameha ho etsa boiteko bo fokolang ho etsa li ikoetlisa tse tšoanang.
Ntle le moo, sopho ea meroho le yoghurts li tla thusa ho tlatsa mokelikeli o lahlehileng. Ho feta moo, li na le lisebelisoa tse ngata tsa bohlokoa, haholo-holo, tse ntlafatsang ts'ebetso ea ts'ebetso ea lijo le ho eketsa tšoaetso.
Lijo tse khothalletsang ho felloa ke metsi kapa metsi
- Lino tse tahang. Li na le thepa ea diuretic, ka hona li tlosa mokelikeli kapele 'meleng. Leha ho le joalo, khalase ea metsi kamora 'tekanyetso e' ngoe le e 'ngoe ea joala e tla thusa ho qoba babalase le litlamorao tsa eona tse mpe' meleng.
- Ice cream le chokolete. Palo e kholo ea tsoekere eo e nang le eona e khothaletsa 'mele ho sebelisa mokelikeli o mongata kamoo ho ka khonehang bakeng sa ho e lokisa,' me, ka lebaka leo, oa e nyopisa.
- Linate. Li na le metsi a 2% feela le palo e kholo ea protheine, e lebisang ho felloa ke metsi 'meleng.
Lingoloa tse ling tse amanang le tsona:
- Litšobotsi tse akaretsang tsa metsi, tlhoko ea letsatsi le letsatsi, tšilo ea mali, litšobotsi tse ntle le litlamorao 'meleng
- Lisebelisoa tsa bohlokoa le tse kotsi tsa metsi a phatsimang
- Metsi, mefuta ea eona le mekhoa ea tlhoekiso