Na u lokela ho noa metsi pele hoseng?

Litaba

• Metsi a bohlokoa 'meleng oa hau
• Lipolelo tse tsebahalang ka ho noa metsi ka mpeng e se nang letho
• Kopo ea 1: Ho noa metsi hang kamora ho tsoha ho thusa ho nchafatsa 'mele oa hau
• Bolela 2: Khalase ea metsi pele ho lijo tsa hoseng e fokotsa khalori ea hau letsatsi lohle
• Bolela 3: Ho noa metsi hoseng ho eketsa boima ba 'mele
• Tletlebo ea 4: Ho noa metsi ha u tsoha ho ntlafatsa ts'ebetso ea kelello
• Bolela 5: Ho noa metsi ntho ea pele hoseng ho thusa 'ho felisa chefo' le ho ntlafatsa bophelo bo botle ba letlalo
• Bolela 6: Ho molemo ho noa metsi a chesang hoseng
• Bolela 7: Khalase ea metsi a batang hoseng qhoma-e qala metabolism ea hau
• Ntlha ea bohlokoa

Metsi a bohlokoa bophelong, 'me' mele oa hau oa a hloka hore o sebetse hantle.

Mohopolo o mong o fesheneng o fana ka maikutlo a hore haeba o batla ho phela hantle, o lokela ho noa metsi ntho ea pele hoseng.

Leha ho le joalo, o kanna oa ipotsa hore na nako ea letsatsi e hlile e etsa phapang ha ho tluoa ho hydration.

Sengoliloeng sena se lekola lipolelo tse ling tse tsebahalang tse mabapi le mohopolo oa metsi a nooang hang feela ha o tsohile ho bona hore na mokhoa ona o fana ka melemo efe kapa efe ea bophelo bo botle.

Metsi a bohlokoa 'meleng oa hau

Hoo e ka bang 60% ea 'mele oa hau e na le metsi.

E boetse e nkuoa e le phepo ea bohlokoa, ho bolelang hore 'mele oa hau o ke ke oa hlahisa e lekaneng ka metabolism ho fihlela litlhoko tsa eona tsa letsatsi le letsatsi ().

Ka hona, o hloka ho e fumana ka lijo - haholo-holo lino-ho netefatsa ts'ebetso e nepahetseng ea 'mele.

Litho tsohle le lisele li its'etleha ka metsi, 'me e bapala likarolo tse ngata' meleng oa hau, ho kenyelletsa: ()

• Lipalangoang tsa limatlafatsi. Metsi a lumella ho potoloha ha mali, ho tsamaisang limatlafatsi liseleng tsa hau le ho tlosa litšila ho tsona.
• Thermoregulation. Ka lebaka la matla a maholo a mocheso oa metsi, e fokotsa liphetoho mochesong oa 'mele libakeng tse futhumetseng le tse batang.
• Setlolo sa mmele. Metsi a thusa ho tlotsa manonyeletso ’me ke karolo ea bohlokoa ea maro a tlotsang a’ mele oa hao, ho kopanyelletsa le mathe le mala, mala, ho hema le ho ntša metsi.
• Motsoako o makatsang. Metsi a sebetsa joalo ka ntho e nyarosang, e sirelletsa litho tsa hau le lisele ka ho thusa ho boloka sebopeho sa lisele.

'Mele oa hau o lahleheloa ke metsi letsatsi le leng le le leng ka mofufutso, phefumoloho, moroto le ho tsamaea. Tsena li tsejoa e le lihlahisoa tsa metsi.

Haeba u sa noe metsi a lekaneng letsatsi lohle ho koahela tahlehelo ena, e ka lebisa ho felloa ke metsi, e amanang le litlamorao tse ngata tse kotsi tsa bophelo bo botle ().

Sistimi ena e tsejoa e le tekano ea metsi mme e fana ka maikutlo a hore lisebelisoa tsa metsi li tlameha ho lekana le sephetho sa metsi ho qoba ho felloa ke metsi ().

Metsi ke phepo ea bohlokoa, 'me litho tsohle le lisele tsa' mele oa hau li its'etleha ka ona hore li sebetse. Kaha 'mele oa hau o lahleheloa ke metsi khafetsa, o hloka ho lefella tahlehelo ena ho qoba ho felloa ke metsi.

Lipolelo tse tsebahalang ka ho noa metsi ka mpeng e se nang letho

Batho ba bang ba re metsi a nooang hoseng haholo a fana ka melemo ea bophelo bo botle ho feta ba amanang le ho a noa ka linako tse ling tsa letsatsi.

Mona ke lintlha tse ling tse tsebahalang ka mora polelo ena le seo mahlale a se buang ka bona.

Kopo ea 1: Ho noa metsi hang kamora ho tsoha ho thusa ho nchafatsa 'mele oa hau

Hobane moroto o tloaetse ho ba lefifi hoseng, batho ba bangata ba lumela hore ba tsoha ba felloa ke metsi ka lebaka la khaello ea metsi nakong ea boroko.

Leha ho le joalo, ena ke 'nete ea halofo, kaha' mala oa moroto ha se sesupo se hlakileng sa maemo a hydration.

Leha lithuto li hlokometse hore lisampole tsa moroto ho tloha nthong ea pele hoseng li tebile haholo - ho baka mmala o lefifi, o atisang ho nkuoa e le sesupo sa ho felloa ke metsi 'meleng - mehlala ena e hloleha ho bona phapang ea boemo ba hydration ().

Phuputso e 'ngoe ho batho ba baholo ba 164 ba phetseng hantle e hlahlobile ho fetoha ha maemo a hydration le ho noa metsi. E ile ea etsa qeto ea hore ho noa metsi ho ne ho phahame ho feta lihora tsa 6 tsa pele kamora ho tsoha. Leha ho le joalo, maemo a bona a hydration ha a bonts'a keketseho ena ea ho noa metsi ().

Leha ba ne ba na le moroto o khanyang, ba ne ba se na metsi a mangata haholo. Ke hobane ho kenella ha metsi ka bongata ho ka hlapolla moroto, ho o etsa hore o be bobebe kapa 'mala o bonaletsang ho feta - leha phokotso ea metsi e le teng (,).

Ka lehlakoreng le leng, 'mala o lefifi oa moroto oa hau oa hoseng ha se sesupo sa ho felloa ke metsi. Ho lefifi hobane feela u sa ka ua noa lintho tse metsi ka bosiu bo le bong.

Ha mmele oa hau o na le khaello ea metsi, e sebelisa maikutlo a lenyora ho netefatsa hore o hlapolla hape. Boikutlo bona bo sebetsa hantle ka ho lekana ho pholletsa le letsatsi ().

Bolela 2: Khalase ea metsi pele ho lijo tsa hoseng e fokotsa khalori ea hau letsatsi lohle

Bopaki bo fana ka maikutlo a hore ts'ebeliso e phahameng ea metsi e thusa ho fokotsa khalori ea hau ea letsatsi le letsatsi, kaha e eketsa maikutlo a hau a botlalo (,, 8).

Le ha metsi a ka etsa hore u ikutloe u tletse, phello ena ha e sebetse feela ho metsi a nooang pele ho lijo tsa hoseng - kapa sechaba ka kakaretso.

Phuputso e 'ngoe e fumane hore metsi a nooang pele ho lijo tsa hoseng a fokotsa ho noa ha khalori lijong tse latelang ka 13%. Le ha ho le joalo, phuputso e 'ngoe e bone litholoana tse tšoanang ha bankakarolo ba noa metsi metsotso e 30 pele ho lijo tsa mots'eare (,).

Seo se boletse hore lithuto tseo ka bobeli li fihletse qeto ea hore matla a metsi a ho fokotsa ho kena ha likhalori lijong tse latelang a ne a sebetsa feela ho batho ba baholo - eseng ho ba banyenyane.

Le ha metsi a nooang pele ho lijo a kanna a se ke a fokotsa haholo ho kenngoa ha likhalori ho batho ba bacha, ho etsa joalo ho ntse ho ba thusa ho lula ba le metsi a lekaneng.

Bolela 3: Ho noa metsi hoseng ho eketsa boima ba 'mele

Kamano lipakeng tsa metsi le tahlehelo ea boima ba 'mele e bakoa ke phello ea eona ea thermogenic, e bolelang matla a hlokehang ho futhumatsa metsi a batang tšilong ea lijo kamora ho sebelisoa.

Liphuputso li bonts'a hore thermogenesis e susumetsoang ke metsi e na le monyetla oa ho eketsa sekhahla sa ts'oaetso ea mmele ka 24-30% ho batho ba baholo, mme phello e nka metsotso e ka bang 60 (,, 13,).

Phuputso e 'ngoe e boetse ea etsa qeto ea hore ho eketsa metsi ao u a jang letsatsi le leng le le leng ka lilithara tse 1,5 ho felletse ka ho chesa likhalori tse ling tse 48. Ho feta selemo se le seng, sena se akaretsa likhalori tse ka bang 17,000 tse chesitsoeng - kapa boima ba lik'hilograma tse 2,5 tsa mafura ().

Leha kopo ena e bonahala e tšehelitsoe ke lipatlisiso tsa mahlale, ha ho na bopaki bo bontšang hore phello ena e lekanyelitsoe ho metsi a nooang ntho ea pele hoseng.

Tletlebo ea 4: Ho noa metsi ha u tsoha ho ntlafatsa ts'ebetso ea kelello

Ho felloa ke metsi 'meleng ho amana haholo le ho fokotseha ha ts'ebetso ea kelello, ho bolelang hore ho phethela mesebetsi, joalo ka ho tšoara ka hlooho kapa ho ithuta lintho tse ncha, ho ba thata le ho feta ().

Phuputso e bonts'a hore ho felloa ke metsi 'meleng ho lekanang le 1-2% ea boima ba' mele ho ka ama hampe tlhokomeliso, ho tsepamisa mohopolo, mohopolo oa nako e khuts'oane le ts'ebetso ea 'mele (,,).

Kahoo, ba bang ba pheha khang ea hore haeba u batla ho lula u le holim'a papali ea hau, u lokela ho noa khalase ea metsi ha u tsoha.

Leha ho le joalo, litlamorao tsa ho felloa ke metsi 'meleng li ka khutlisoa ka ho khutlisa maro,' me ha ho na bopaki bo lekanyetsang melemo ea ho khutlisetsa metsi 'meleng ho fihlela hoseng ().

Bolela 5: Ho noa metsi ntho ea pele hoseng ho thusa 'ho felisa chefo' le ho ntlafatsa bophelo bo botle ba letlalo

Tumelo e 'ngoe e tloaelehileng e re metsi a nooang hoseng a thusa' mele oa hau ho "ntša chefo".

Liphio tsa hau ke tsona li taolo e ka sehloohong ea botsitso ba mokelikeli, 'me li hloka metsi ho felisa litšila maling a hao a mali ().

Leha ho le joalo, matla a liphio tsa hau a ho hlakola 'mele oa hau ho ntho e fanoeng a khethoa ke hore na ntho e kae e teng, eseng ka lenane la hau la ho noa metsi kapa la ho noa ().

Haeba ntho e le teng ka bongata ho feta liphio tsa hau, e ka baka tlhahiso ea moroto o moholo. Sena se bitsoa osmotic diuresis mme se fapane le diuresis ea metsi, e etsahalang ha o noa metsi a mangata haholo ().

Ho boetse ho na le lipolelo tsa hore metsi a nooang a matlafatsa bophelo ba letlalo. Kaha letlalo la hau le na le metsi a ka bang 30%, ho a noa hoseng ho nahanoa hore ho fokotsa makhopho le ho a fa ponahalo e mongobo.

Le ha ho felloa ke metsi 'meleng ho ka fokotsa letlalo le ho omella, ho na le bopaki bo fokolang ba ho tšehetsa polelo ena (,).

Bolela 6: Ho molemo ho noa metsi a chesang hoseng

Maikutlo a mang a atileng a fana ka maikutlo a hore o khetha metsi a chesang kapa a futhumetseng holim'a metsi a batang ha o tsoha, kaha a ka thoba 'mele oa hau.

Mohlala, metsi a futhumetseng a ka thusa ts'oaetso ho ba nang le bothata ba ho fetisetsa lijo le mokelikeli ho tsoa mpeng ho ea mpeng ().

Leha ho le joalo, lithuto tsa khale li fumane hore ho noa metsi a futhumetseng ho ka kena-kenana le hydration.

Phuputso e 'ngoe e joalo e ile ea etsisa leeto le lelelele la lehoatata mme ea hlokomela hore batho ba fuoeng metsi a neng a le 104 ° F (40 ° C) ba a noa hanyane, ha ba bapisoa le ba fuoeng metsi a neng a le 59 ° F (15 ° C).

Ka lebaka la maemo a kang a lehwatata, phokotso ya tshebediso ya metsi e bakile tahlehelo ya boima ba mmele e ka bang 3% sehlopheng sa metsi a futhumetseng, e leng ho ekeditseng kotsi ya ho hloka metsi.

Ho fapana le moo, ba noang metsi a batang ba ekelitse sekhahla sa phepelo ea bona ka 120%, ba theola menyetla ea bona ea ho felloa ke metsi 'meleng (19).

Bolela 7: Khalase ea metsi a batang hoseng qhoma-e qala metabolism ea hau

Batho ba bang ba pheha khang ea hore khalase ea metsi a batang e qhoma metabolism ea hau, e tla u thusa ho theola boima ba 'mele.

Leha ho le joalo, ho bonahala ho na le moferefere o itseng o potileng polelo ena.

Leha thuto e le 'ngoe e bontšitse hore metsi a nooang ho 37 ° F (3 ° C) a bakile keketseho ea 5% palong ea likhalori tse chesitsoeng, sena se ne se nkuoa e le keketseho e nyane, joalo ka ha phello ea metsi a batang ho hore na u chesa likhalori tse kae phahamela ().

Kahoo, bafuputsi ba ile ba belaella matla a metsi a batang a ho thusa ho theola boima ba 'mele.

Ho feta moo, phuputso e 'ngoe e ile ea hlahloba hore na' mele o tla chesa likhalori tse ling tse futhumatsang metsi a nooang ho tloha 59 ° F (15 ° C) ho isa ho 98.6 ° F (37 ° C) ().

E phethile ka hore karolo e ka bang 40% ea phello ea thermogenic ea ho noa metsi a batang e ne e amahanngoa le ho futhumatsa metsi ho tloha ho 71.6 ° F ho isa ho 98.6 ° F (22 ° C ho ea ho 37 ° C) mme e bile feela le li-calories tse 9 tse chesitsoeng.

Ho ikemela ka mocheso oa metsi - ba ne ba nka phello ea eona metabolism e le ea bohlokoa ().

Ha ho tluoa tabeng ea ho khetha metsi a chesang kapa a batang ho feta a mang, ha ho na bopaki bo lekaneng ho tiisa kapa ho hana tumelo eo.

Metsi a nooang a fana ka melemo e mengata ea bophelo bo botle - ebang hoa chesa kapa hoa bata. Leha ho le joalo, ho e noa ntho ea pele hoseng ho bonahala e sa eketse litlamorao tsa bophelo bo botle.

Ntlha ea bohlokoa

Metsi a nka karolo mesebetsing e mengata ea 'mele, ho kenyelletsa ho isa limatlafatsi le oksijene liseleng, ho laola mocheso oa' mele, ho tlotsa manonyeletso le ho sireletsa litho le lisele tsa hau.

Le ha o ka felloa ke metsi ka linako tse itseng ho pholletsa le letsatsi, ha ho na bopaki bo tšehetsang mohopolo oa metsi a nooang ka mpeng e se nang letho ho fumana melemo e meng.

Hafeela u ntse u lefella tahlehelo ea metsi ea 'mele oa hau, ha ho etse phapang e kholo hore na u qala letsatsi la hau ka khalase ea metsi kapa u e noa ka nako efe kapa efe ea letsatsi.

Etsa bonnete ba hore o lula o nwe metsi ka ho noa metsi neng kapa neng ha o nyoriloe.