Litsela tse 12 tse bonolo tsa ho noa metsi a mangata

Litaba

• 1. Utloisisa litlhoko tsa hau tsa mokelikeli
• 2. Ipehele pakane ea letsatsi le letsatsi
• 3. Boloka botlolo ea metsi e ka sebelisoang hape
• 4. Beha likhopotso
• 5. Ntsha dino tse ding ka metsi
• 6. Noa khalase e le 'ngoe ea metsi pele u ja
• 7. Fumana sefene sa metsi
• 8. Natso metsi a hao
• 9. Noa khalase e le 'ngoe ea metsi ka hora mosebetsing
• 10. Sip ho pholletsa le letsatsi
• 11. Ja lijo tse ngata tse nang le metsi a mangata
• 12. Noa khalase e le 'ngoe ea metsi ha u tsoha le pele u robala
• Ntlha ea bohlokoa

'Mele oa hau o ka metsi a ka bang 70%,' me ho a noa ho lekana ho bohlokoa bakeng sa bophelo bo botle (1).

Metsi a bapala likarolo tse ngata 'meleng oa hau, ho kenyelletsa ho boloka botsitso ba elektrolyte le khatello ea mali, ho tlotsa manonyeletso, ho laola mocheso oa' mele le ho khothaletsa bophelo bo botle ba sele (1,).

Ha motho e mong le e mong a tseba hore ho bohlokoa ho lula u le metsi, ho etsa joalo ho ka ba thata ka linako tse ling.

Litsela tse 12 tse bonolo tsa ho noa metsi a mangata.

1. Utloisisa litlhoko tsa hau tsa mokelikeli

Pele o nka qeto ea ho noa metsi a mangata, o tlameha ho utloisisa litlhoko tsa mokelikeli oa 'mele oa hau.

Keletso e tloaelehileng bakeng sa ho noa metsi letsatsi le leng le le leng ke li-ouniti tse 64 (1,920 ml), kapa linoelo tse 8, empa sena ha se ea theoa ho mahlale ().

Setsi sa Naha sa Bongaka sa Bongaka (NAM) se khothaletsa banna hore ba je li-ounces tse 125 (3,700 ml) le basali ka mokelikeli oa li-ounces tse 90 (2700 ml) ka letsatsi, ho kenyeletsoa le mokelikeli o tsoang metsing, lino tse ling le lijo (4).

Leha ho le joalo, NAM e amohela hore ha se ntho e ntle ho etsa likhothaletso tse pharaletseng mabapi le litlhoko tsa mokelikeli, kaha li ipapisitse le boemo ba ts'ebetso ea hau, sebaka, boemo ba bophelo bo botle, le tse ling ().

Bakeng sa ba bangata, ho noa feela ho tima lenyora ho tla netefatsa hore o fihlela litlhoko tsa hau tsa metsi. Leha ho le joalo, o kanna oa hloka mokelikeli o mongata haeba o ikoetlisa khafetsa, o sebetsa kantle, kapa o lula sebakeng se chesang ().

2. Ipehele pakane ea letsatsi le letsatsi

Ho ipehela pakane ea ho noa metsi letsatsi le letsatsi ho ka u thusa ho noa metsi a mangata.

Ketso ea ho ipehela sepheo e ka ba e khothatsang mme ea u fa monyetla oa ho etsa liphetoho tse ntle tse tšoarellang ().

E le hore li atlehe, lipheo li lokela ho ba SMART, e leng poleloana e hlalosang lintlha tse latelang ():

• Itseng
• E ka lekanngoa
• E ka fumaneha
• Ke ntho ea sebele
• Nako e tsamaeang

Mohlala, pakane e 'ngoe ea tšebeliso ea metsi ea SMART e ka ba ho noa li-ounces tse 960 tsa metsi ka letsatsi.

E ka thusa hape ho hatisa tsoelo-pele ea hau, e ka u ts'oarellang ho fihlela sepheo sa hau - le ho e tloaela.

3. Boloka botlolo ea metsi e ka sebelisoang hape

Ho boloka botlolo ea metsi letsatsi lohle ho ka u thusa ho noa metsi a mangata.

Ha u na le botlolo ea metsi e ka sebelisoang hape, u ka noa metsi habonolo maemong afe kapa afe, ebang u etsa mesebetsi e meng, u tsamaea kapa u le hae, u sebetsa kapa u kena sekolo.

Ho boloka botlolo ea metsi haufinyane ho ka sebetsa e le khopotso ea pono ea ho noa metsi a mangata. Haeba u bona botlolo tafoleng kapa tafoleng ea hau, u tla lula u hopotsoa hore u noe ho feta.

Hape, ho molemo bakeng sa tikoloho ho fapana le ho itšetleha ka libotlolo tsa metsi tsa polasetiki tse sebelisang hanngoe.

4. Beha likhopotso

U ka beha likhopotso tsa ho noa metsi a mangata u sebelisa sesebelisoa kapa alamo ho smartphone kapa smartwatch ea hau.

Mohlala, leka ho beha khopotso ea ho noa metsi hanyane metsotso e meng le e meng e 30, kapa beha khopotso ea ho qeta ho noa khalase ea hau ea metsi ebe o e tlatsa hora e ngoe le e ngoe.

Likhopotso tsena li ka u thusa ho eketsa phepelo ea hau ea metsi, haholo haeba u thatafalloa ke ho lebala kapa ho phathahana haholo hore u ka noa.

5. Ntsha dino tse ding ka metsi

Tsela e 'ngoe ea ho noa metsi a mangata - le ho matlafatsa bophelo ba hau le ho fokotsa khalori ea hau - ke ho khutlisa lino tse ling, tse kang soda le lino tsa lipapali, ka metsi.

Lino tsena hangata li tletse tsoekere e ekelitsoeng, e ka bang kotsi haholo bophelong ba hau.

Bakeng sa bophelo bo botle, fokotsa ts'oaetso ea hau ea tsoekere e ka tlase ho 5% ea khalori ea hau. Senoelo se le seng feela sa li-ounce se le seng sa 240 ml ka letsatsi se ka feta moeli ona ().

Lijo tse nang le tsoekere e ekelitsoeng li hokahantsoe le botenya le maemo a mang a kang lefu la tsoekere la mofuta oa 2 le lefu la pelo (,,).

Ntle le moo, ho tlosa lino tse nang le tsoekere ka metsi ke tsela e bonolo ebile e theko e tlase ea ho fokotsa lik'hilojule, e ka u thusang ho theola boima ba 'mele.

6. Noa khalase e le 'ngoe ea metsi pele u ja

Mokhoa o mong o bonolo oa ho eketsa ts'ebeliso ea hau ea metsi ke ho itloaetsa ho noa khalase e le 'ngoe ea metsi pele ho lijo.

Haeba u ja makhetlo a mararo ka letsatsi, sena se eketsa linoelo tse 3 (720 ml) phepong ea hau ea metsi ea letsatsi le letsatsi.

Ho feta moo, ka linako tse ling 'mele oa hau o ka etsa phoso ka maikutlo a lenyora la tlala. Ho noa khalase ea metsi pele u ja ho ka u thusa ho bona hore na u na le tlala ea 'nete ().

Ho feta moo, haeba u leka ho theola boima ba 'mele, ho noa khalase ea metsi ho ka u thusa ho ja likhalori tse fokolang lijong tse latelang (,).

7. Fumana sefene sa metsi

Kua Amerika, metsi a mangata a pompo a bolokehile hore a ka nooa. Leha ho le joalo, haeba u na le lipelaelo ka boleng kapa polokeho ea metsi a pompo ea hau, nahana ka ho reka sefefo sa metsi.

Ho na le sefa bakeng sa bajete e 'ngoe le e' ngoe, ho tloha lits'ebetsong tse turang tsa metsi a ntlo eohle ho isa ho lijana tse sa hlokeng ho sefa metsi.

Ntle le moo, ho sefa metsi a hau ho ka ntlafatsa tatso.

Metlhotlo ea metsi ea ho sebelisoa, joalo ka lijana tsa ho sefa metsi kapa li-filters tse hokelletsoeng ka kotlolloho pompong, li ka fokotsa maemo a libaktheria tse tsamaisoang ke metsi, lead le arsenic metsing a silafetseng a pompo ho ea maemong a bolokehileng (,,).

Ho sebelisa sefahleho sa metsi le hona ho theko e tlase ebile ho bonolo ho feta eco-friendly ho feta ho reka metsi a libotlolong, ao hangata a sa fapaneng le a pompo ea metsi ().

8. Natso metsi a hao

Haeba u sa rate tatso ea metsi, kapa u hloka tatso feela ho u thusa ho noa ho feta, u na le likhetho tse ngata.

Ho sebelisa botlolo ea metsi e theko e tlase e sa jeng litholoana ke khetho e 'ngoe e phetseng hantle.

Metsoako e tsebahalang ea litholoana eo u ka e sebelisang ka botlolong ea botlolo ke likomkomere-kalaka, sirilamunu le fragola-kiwi. Le ha ho le joalo, o ka sebelisa motswako ofe kapa ofe oa litholoana o lumellanang le tatso ea hau.

U ka reka li-enhancer tsa metsi ka phofo kapa foromo ea metsi ho li eketsa metsing, empa hlokomela hore tse ngata tsa lihlahisoa tsena li na le tsoekere, lintho tse tsoekere tse iketselitsoeng kapa lintho tse ling tse ka senyang bophelo ba hau.

9. Noa khalase e le 'ngoe ea metsi ka hora mosebetsing

Haeba u sebetsa letsatsi le tloaelehileng la lihora tse 8, ho noa khalase ea metsi hora e 'ngoe le e' ngoe eo u leng mosebetsing ho eketsa linoelo tse ka bang 8 (1,920 ml) phepong ea hau ea letsatsi le letsatsi ea metsi.

Tlatsa senoelo sa hau hang ha u fihla mosebetsing, 'me ka holim'a hora e' ngoe le e 'ngoe, noa metsi a setseng ebe u tlatsa hape.

Mokhoa ona o tla etsa hore metsi ao u a sebelisang kamehla a se ke a fela.

10. Sip ho pholletsa le letsatsi

Ho kenya metsi ka mokhoa o ts'oanang ho pholletsa le letsatsi ke tsela e 'ngoe e bonolo ea ho u thusa ho fihlela sepheo sa hau sa mokelikeli.

Ho hahamalla ho noa metsi khafetsa nakong ea letsatsi la hau ho tla boloka molomo oa hau o sa ome mme ho ka ba ha thusa ho boloka phefumoloho ea hau e le ncha (,).

Boloka khalase ea metsi kapa botlolo e ka sebelisoang hape haufi le moo o bonang teng bakeng sa khopotso ea pono ea ho noa.

11. Ja lijo tse ngata tse nang le metsi a mangata

Mokhoa o mong o bonolo oa ho fumana metsi a mangata ke ho ja lijo tse ngata tse nang le metsi a mangata.

Litholoana le meroho tse nang le metsi a mangata haholo li kenyelletsa (,,,,,,,):

• Lethisi: 96% ea metsi
• Seleri: 95% ea metsi
• Zucchini: 95% ea metsi
• Khábeche: Metsi a 92%
• Lehapu: Metsi a 91%
• Cantaloupe: Metsi a 90%
• Mahapu a Honeydew: Metsi a 90%

Ntle le metsi a tsona a mangata, litholoana tsena le meroho li na le livithamini, liminerale le li-antioxidants tse khothalletsang bophelo ba hau ka kakaretso.

12. Noa khalase e le 'ngoe ea metsi ha u tsoha le pele u robala

Mokhoa o bonolo oa ho matlafatsa phepelo ea hau ea metsi ke ho noa khalase e le 'ngoe ha u tsoha le e' ngoe pele u robala.

Khalase ea metsi a batang hoseng e ka thusa ho u tsosa le ho matlafatsa tlhokomeliso ea hau ().

Hape, ho noa metsi pele u robala ho ka u thibela ho tsoha ka molomo o omileng le phefumoloho e mpe (,).

Ntlha ea bohlokoa

Ho noa metsi a lekaneng ho bohlokoa molemong oa bophelo bo botle.

National Academy of Medicine e hakanyetsa hore batho ba bangata ba hloka li-ounces tse 90-125 (2,700-3,700 ml) ea mokelikeli ka letsatsi, ho kenyeletsoa mokelikeli o tsoang metsing, lino tse ling le lijo.

Leha ho le joalo, ho ka ba thata ho noa metsi ka tloaelo, haholo haeba o phathahane, o lebala ho noa khafetsa, kapa o sa rate tatso ea metsi.

Ho khetha malebela ana a 12 a bonolo ho ka u thusa ho matlafatsa phepelo ea hau ea metsi ea letsatsi le letsatsi.