Ha ke bula letoto la melaetsa ea ho qoba stroke, ke thathamisitse lintlha tse 'maloa tseo re ka li laolang. Joale ke tla u joetsa haholoanyane ka e 'ngoe le e' ngoe ea tsona. Ke kopa ho qala ka boima bo feteletseng.
Ha re nahana ka ho ba bobebe, moetapele oa rona oa mantlha hangata ke takatso ea ho shebahala hantle. Ke ka seoelo re nahanang hore ho ba boima bo feteletseng ke kotsi e kholo bophelong ba rona, haholoholo tsamaisong ea pelo. Ke ka hona ho boloka boima ba 'mele bo phethahetseng e leng e' ngoe ea lintlha tsa bohlokoa tsa thibelo ea stroke.
Lik'hilograma tse eketsehileng tseo re "tsamaeang" le tsona khafetsa li eketsa mojaro tsamaisong ea potoloho ea mali. See se ka lebisa ho eng? Khatello ea mali e phahameng, lefu la tsoekere le k'holeseterole e phahameng ke lisosa tsa bohlokoa tsa stroke. 'Me ha o batla ho theola boima ba' mele, khothatsoa ke mohopolo oa hore le ha o fokotsa boima ba 'mele - 5-10% - o tla thusa ho fokotsa khatello ea mali le lisosa tse ling tsa stroke.
Ha ke motšehetsi oa lijo 'me ke kholoa hore boima bo botle bo tlameha ho bolokoa khafetsa,' me bakeng sa sena o hloka ho ja hantle, ho tsamaea, ho robala ka ho lekaneng. Ha ho thata joalo haeba o kenya mekhoa e 'maloa bophelong ba hau ba letsatsi le letsatsi.
Qoba tsoekere e eketsehileng le likhalori tse sa reroang. Latte e tseleng ea ho ea mosebetsing, mokoallo oa lijo e le seneke, mokotla oa lero la litholoana ka koloing - tsena kaofela ke likhalori tse se nang letho tse fetang boiteko bohle ba ho theola boima ba 'mele. Li lahle molemong oa tee e tala e sa tsoekere, cocoa, chicory, smoothies ea meroho, 'me u ka ikhatholla lipakeng tsa lijo le linate, monokotsoai, litholoana tse omisitsoeng. Khetha likhethong tse bobebe tse bobebe.
Tsamaea khafetsa. Ho hlakile hore o hloka boikoetliso ho theola boima ba 'mele. Empa hore na o khona ho matha phakeng kajeno kapa che, etsa eng kapa eng e hlokahalang ho rua molemo ka ho fetisisa letsatsing la hau. U ka e etsa leha o ka sebetsa ofising: mona ke mehopolo ea hore na u ka e etsa joang. Leka hore u se ke ua lula u khutsitse nako e telele: Ke fumane mabaka a utloahalang a ho tsoa setulong hora e ngoe le e ngoe bonyane metsotso e mmaloa.
Fumana boroko bo lekaneng. Ho na le mabaka a mangata a ho robala ka ho lekaneng. 'Me, ho bonahala, ha ho le e' ngoe ho itima boroko! 'Me haeba u theola boima ba' mele kapa u batla ho boloka boima ba 'mele bo lekaneng, ho robala ka tsela e phetseng hantle hoa hlokahala: ho ke ke ha lumella' mele feela hore o fole (ka tsela, liponto tse ling hape li ea robala), empa hape e tla u sireletsa litakatsong tsa lipompong le libanse. Ha e le hantle, haeba u sa robale ka ho lekaneng, ha u na matla a lekaneng - 'me u iketsetsa li-carbs tse potlakileng ho tlatsa phepelo ea tsona. Empa hobane li potlakile, tse lebisang ho qhomeleng e bohale le ho oela maemong a tsoekere, empa ho hang ha e satiety. Kahoo u lapile hape.
Ja lijo tse ling kaofela. Lijo tse sa phekoang (litholoana, meroho, lithollo) li tletse livithamini, liminerale le faeba. Li sileha butle butle, li u fe maikutlo a botlalo.