Melemo e 7 ea Bophelo bo Botle ba Saense ea Ho Noa Metsi a Lekaneng

Litaba

• 1. E thusa ho ntlafatsa ts'ebetso ea 'mele
• 2. E ama haholo maemo a matla le ts'ebetso ea boko
• 3. E ka thusa ho thibela le ho phekola hlooho e opang
• 4. E ka thusa ho imolla lesokolla
• 5. E ka thusa ho phekola majoe a liphio
• 6. E thusa ho thibela babalase
• 7. E ka thusa ho theola boima ba 'mele
• Ntlha ea bohlokoa

'Mele oa motho o na le metsi a ka etsang 60%.

Hangata ho khothalletsoa hore u noe likhalase tsa metsi tse 8-ounce (237-mL) tse robeli ka letsatsi (molao oa 8 × 8).

Le ha ho na le mahlale a manyane kamora molao ona o khethehileng, ho lula u nkile metsi ho bohlokoa.

Mona ke melemo e 7 e thehiloeng bopaking ba ho noa metsi a mangata.

1. E thusa ho ntlafatsa ts'ebetso ea 'mele

Haeba u sa lule u le metsi, tšebetso ea hau ea 'mele e ka utloa bohloko.

Sena se bohlokoa haholo nakong ea boikoetliso bo matla kapa mocheso o matla.

Ho felloa ke metsi 'meleng ho ka ba le phello e hlokomelehang haeba u lahleheloa ke karolo e ka tlaase ho 2% ea metsi a' mele oa hao. Leha ho le joalo, ho tloaelehile hore baatlelete ba theole boima ba metsi a ka bang 6-10% ka mofufutso (,).

Sena se ka lebisa tlhokomelong ea mocheso oa 'mele, ho fokotsa tšusumetso le mokhathala o eketsehileng. E ka etsa hore boikoetliso bo utloe ho le thata haholo, 'meleng le kelellong (3).

Ho bontšitsoe hydrate e nepahetseng ho thibela sena ho etsahala, mme ho ka ba ha fokotsa khatello ea mali e hlahang nakong ea boikoetliso bo matla. Sena ha se makatse ha u nahana hore mesifa e ka bang metsi a 80% (,).

Haeba u ikoetlisa ka matla 'me u fufuleloa, ho lula u le metsi ho ka u thusa hore u sebetse hantle.

Ho lahleheloa ke karolo ea 2% ea metsi a mmele oa hau ho ka senya ts'ebetso ea hau ea mmele.

2. E ama haholo maemo a matla le ts'ebetso ea boko

Boko ba hau bo susumetsoa ka matla ke boemo ba hau ba hydration.

Liphuputso li bonts'a hore le ho hloka metsi a fokolang, joalo ka tahlehelo ea 1-3% ea boima ba 'mele, ho ka senya likarolo tse ngata tsa ts'ebetso ea boko.

Phuputsong ea basali ba bacha, bafuputsi ba fumane hore tahlehelo ea mokelikeli ea 1.4% kamora ho ikoetlisa e holofalitse maikutlo le ho tsepamisa mohopolo. E boetse e ekelitse makhetlo a hlooho ea hlooho ().

Litho tse ngata tsa sehlopha sona sena sa lipatlisiso li ile tsa etsa thuto e tšoanang ho bahlankana. Ba fumane hore ho lahleheloa ke mokelikeli ha 1.6% ho ne ho le kotsi mohopolong oa ho sebetsa le ho eketsa maikutlo a ho tšoenyeha le mokhathala (7).

Ho lahleheloa ke mokelikeli oa 1-3% ho lekana le boima ba lik'hilograma tse 0.5 ho isa ho 0.5 (0.5-2 kg) tsa boima ba 'mele ho motho ea boima ba lik'hilograma tse 68. Sena se ka etsahala habonolo ka mesebetsi e tloaelehileng ea letsatsi le letsatsi, re se re sa re letho ka nako ea boikoetliso kapa mocheso o matla.

Lithuto tse ling tse ngata, tse nang le lihlooho tse tsoang ho bana ho isa ho batho ba baholo, li bontšitse hore ho felloa ke metsi 'meleng ho ka fokolisa maikutlo, mohopolo le ts'ebetso ea boko (8,, 10,, 12, 13).

Ho fokolloa ke metsi butle-butle (tahlehelo ea mokelikeli ea 1-3%) ho ka senya maemo a matla, ho senya maikutlo, mme ho lebise ho phokotso e kholo mohopolong le tšebetsong ea boko.

3. E ka thusa ho thibela le ho phekola hlooho e opang

Ho felloa ke metsi 'meleng ho ka baka hlooho le migraine ho batho ba bang (,).

Lipatlisiso li bontšitse hore hlooho e opang ke e 'ngoe ea matšoao a tloaelehileng a ho felloa ke metsi' meleng. Mohlala, phuputso ho batho ba 393 e fumane hore 40% ea bankakarolo ba na le hlooho e bohloko ka lebaka la ho felloa ke metsi ().

Ho feta moo, liphuputso tse ling li bontšitse hore metsi a nooang a ka thusa ho imolla hlooho ho ba nang le hlooho e bohloko khafetsa.

Phuputso ho banna ba 102 e fumane hore ho noa li-ounces tse 50.7 (1.5 litha) tsa metsi ka letsatsi ho felletse ka lintlafatso tse kholo sekaleng sa boleng ba bophelo ba Migraine, mokhoa oa ho tšoaea matšoao a migraine (16).

Hape, 47% ea banna ba noang metsi a mangata ba tlalehile ntlafatso ea hlooho, ha 25% feela ea banna ba sehlopha sa taolo ba tlaleha phello ena (16).

Leha ho le joalo, ha se lithuto tsohle tse lumellanang, mme bafuputsi ba fihletse qeto ea hore ka lebaka la khaello ea lithuto tsa boleng bo holimo, ho hlokahala lipatlisiso tse ling ho netefatsa hore na ho eketsa metsi ho ka thusa joang ho ntlafatsa matšoao a hlooho le ho fokotsa makhetlo a hlooho ().

Ho noa metsi ho ka thusa ho fokotsa ho opeloa ke hlooho le matšoao a hlooho. Leha ho le joalo, lipatlisiso tse ling tsa boleng bo holimo lia hlokahala ho netefatsa molemo ona o ka bang teng.

4. E ka thusa ho imolla lesokolla

Ho bipetsoa ke bothata bo tloaelehileng bo khetholloang ke ho tsamaea ha mala hangata le bothata ba ho feta setuloana.

Ho eketsa phepelo ea mokelikeli hangata ho khothaletsoa e le karolo ea protocol ea kalafo, mme ho na le bopaki bo bong ba ho tšehetsa sena.

Ts'ebeliso ea metsi a tlase e bonahala e le kotsi ea ho itšireletsa ho batho ba baholo le ba baholo (,).

Ho eketsa hydration ho ka thusa ho fokotsa ho patoa.

Metsi a diminerale e ka ba seno se thusang haholo ba nang le pipitlelano.

Boithuto bo bontšitse hore metsi a diminerale a nang le magnesium le sodium a ntlafatsa maqhubu a tsamaiso ea mala le ho tsitsa ho batho ba nang le pipitlelano (, 21).

Ho noa metsi a mangata ho ka thusa ho thibela le ho imolla lesokolla, haholo ho batho bao ka kakaretso ba sa noeng metsi a lekaneng.

5. E ka thusa ho phekola majoe a liphio

Majoe a urinary ke maqhubu a bohloko a kristale ea diminerale e hlahang tsamaisong ea ho ntša metsi.

Sebopeho se tloaelehileng ka ho fetesisa ke majoe a liphio, a bang teng liphio.

Ho na le bopaki bo fokolang ba hore ho noa metsi ho ka thusa ho thibela ho ipheta ha batho ba kileng ba fumana majoe a liphio (22, 23).

Ho noa metsi a mangata ho eketsa molumo oa moroto o fetang liphio. Sena se hlapolla bongata ba liminerale, ka hona ha li na monyetla oa hore li kristale le ho theha clumps.

Metsi le ona a ka thusa ho thibela sebopeho sa pele sa majoe, empa lithuto li hlokahala ho netefatsa sena.

Keketseho ea ho noa metsi e bonahala e fokotsa menyetla ea ho theoa ha majoe a liphio.

6. E thusa ho thibela babalase

Babalase e bua ka matšoao a sa thabiseng a bang teng kamora ho noa joala.

Joala bo a ntša metsi, kahoo bo etsa hore o lahleheloe ke metsi a mangata ho feta ao u a kenyang. Sena se ka lebisa ho felloa ke metsi 'meleng (24,,).

Le hoja ho felloa ke metsi 'meleng e se sesosa se ka sehloohong sa liboko, ho ka baka matšoao a kang lenyora, mokhathala, hlooho e bohloko le molomo o omileng.

Mekhoa e metle ea ho fokotsa babalase ke ho noa khalase ea metsi lipakeng tsa lino tse tahang le ho ba le bonyane khalase e le 'ngoe ea metsi pele u robala.

Li-hangovers ka lehlakoreng le leng li bakoa ke ho felloa ke metsi 'meleng,' me metsi a nooang a ka thusa ho fokotsa a mang a matšoao a mantlha a babalase.

7. E ka thusa ho theola boima ba 'mele

Ho noa metsi a mangata ho ka u thusa ho theola boima ba 'mele.

Lebaka ke hore metsi a ka eketsa ho khora le ho matlafatsa sekhahla sa ts'oaetso ea hau.

Bopaki bo bong bo fana ka maikutlo a hore ho noa metsi ka bongata ho ka ts'ehetsa ho theola boima ba 'mele ka ho eketsa metabolism ea hau hanyane, e ka eketsang palo ea likhalori tseo u li chesang letsatsi le letsatsi.

Phuputso ea 2013 ho basali ba bacha ba 50 ba nang le boima bo feteletseng ba 'mele e bontšitse hore ho noa li-ounces tse 500 tsa metsi makhetlo a mararo ka letsatsi pele ho lijo libeke tse 8 ho lebisitse ho fokotseheng ho hoholo ha boima ba' mele le mafura a 'mele ha ho bapisoa le litekanyo tsa bona tsa pele ho thuto () .

Nako e bohlokoa hape. Ho noa metsi halofo ea hora pele ho lijo ho sebetsa ka ho fetisisa. E ka etsa hore u ikutloe u khotsofetse haholo hore u je li-calories tse fokolang (, 29).

Phuputsong e 'ngoe, li-dieters tse ileng tsa noa li-ounces tse 16,9 (0.5 a etsang dilitara tse) tsa metsi pele ho lijo li ile tsa theola boima ba' mele bo fetang 44% ka nako ea libeke tse 12 ho feta li-dieters tse neng li sa noe metsi pele ho lijo ().

Ntlha ea bohlokoa

Esita le ho felloa ke metsi 'meleng ho ka u ama kelellong le' meleng.

Etsa bonnete ba hore u fumana metsi a lekaneng letsatsi ka leng, ebang sepheo sa hau ke li-ouniti tse 1,9 kapa chelete e fapaneng. Ke e 'ngoe ea lintho tse ntlehali tseo u ka li etsang bakeng sa bophelo bo botle ba hau ka kakaretso.