Tšebelisano pakeng tsa ho theola boima ba 'mele le bohloko ba mangole

Litaba

• Boima bo ama bohloko ba lengole joang
• Khatello e fokotsehang ea boima ba 'mele mangoleng
• Ho fokotsa ho ruruha 'meleng
• Kopana le lefu la metabolic
• Ho ikoetlisa
• Malebela a ho theola boima ba 'mele
• Tsa Tsau-tsau

Batho ba bangata ba nang le boima bo feteletseng kapa botenya ba na le bohloko ba mangole. Maemong a mangata, ho theola boima ba 'mele ho ka thusa ho fokotsa bohloko le ho fokotsa menyetla ea lefu la masapo a mabeli (OA).

Ho ea ka phuputso e 'ngoe, liperesente tsa 3.7 tsa batho ba nang le boima bo phetseng hantle (BMI) ba na le OA ea lengole, empa e ama liperesente tsa 19.5 tsa ba nang le botenya ba grade 2, kapa BMI ea 35-39.9.

Ho ba le boima bo eketsehileng ho beha khatello e eketsehileng mangoleng a hau. Sena se ka baka bohloko bo sa foleng le mathata a mang, ho kenyeletsoa OA. Ho ruruha le hona ho ka ba le seabo.

Boima bo ama bohloko ba lengole joang

Ho boloka boima bo botle ho na le melemo e mengata ea bophelo bo botle, ho kenyelletsa:

• ho fokotsa khatello ea mangole
• ho fokotsa ho ruruha ha manonyeletso
• fokotsa kotsi ea mafu a fapaneng

Khatello e fokotsehang ea boima ba 'mele mangoleng

Bakeng sa batho ba nang le boima bo feteletseng, ponto e 'ngoe le e' ngoe eo ba e lahlehelang e ka fokotsa mojaro lengoleng la bona ka boima ba lik'hilograma tse 1.81.

Seo se bolela hore haeba o theola boima ba lik'hilograma tse 4,54, ho tla ba le boima ba 'mele bo boima ba lik'hilograma tse 18.14 mohatong o mong le o mong oo mangole a hao a ka o tšehetsang.

Ho ba le khatello e nyane ho bolela ho fokola le ho taboha mangoleng le kotsi e tlase ea lefu la masapo a mabeli (OA).

Litataiso tsa hajoale li khothaletsa tahlehelo ea boima ba 'mele e le leano la ho laola OA ea lengole.

Ho ea ka American College of Rheumatology / Arthritis Foundation, ho theola boima ba 'mele ea hau ka liperesente tse 5 kapa ho feta ho ka ba le phello e ntle ho ts'ebetso ea lengole le liphellong tsa kalafo.

Ho fokotsa ho ruruha 'meleng

Ke khale OA e nkuoa e le lefu la ho tsofala. Nako e telele, khatello e fetelletseng ea manonyello e tla baka ho ruruha.

Empa lipatlisiso tsa morao-rao li bontša hore ho ruruha e kanna ea ba kotsi ho fapana le ho ba le litlamorao.

Botenya bo ka eketsa maemo a ho ruruha 'meleng, a ka lebisang ho bohloko ba manonyeletso. Ho theola boima ba 'mele ho ka fokotsa karabelo ena ea ho ruruha.

E mong o ile a sheba data bakeng sa batho ba lahlehileng ka karolelano ea liponto tse 2 (0.91 kg) ka khoeli ho feta likhoeli tse 3 ho isa ho lilemo tse 2. Liphuputsong tse ngata, matšoao a ho ruruha 'meleng ea bona a oele haholo.

Kopana le lefu la metabolic

Bo-rasaense ba fumane likhokahano lipakeng tsa:

• botenya
• mofuta oa 2 lefu la tsoekere
• lefu la pelo
• mathata a mang a bophelo

Tsena kaofela ke karolo ea pokello ea maemo a tsejoang ka kopanelo e le lefu la ts'oaetso. Kaofela li bonahala li kenyelletsa ho ruruha ho hoholo, 'me kaofela li ka susumetsana.

Ho na le bopaki bo ntseng bo hola ba hore OA le eona e ka ba karolo ea lefu la ts'oaetso.

Ho latela lijo tse fokotsang kotsi, tse thusang ho fokotsa tsoelo-pele ea lefu la ts'oaetso, ho ka thusa le OA.

Sena se kenyelletsa ho ja lijo tse ncha tse nang le limatlafatsi tse ngata, ho tsepamisitsoe maikutlo ho:

• litholoana le meroho e mecha, e fanang ka li-antioxidants le limatlafatsi tse ling
• lijo tse nang le fiber, joalo ka lijo tse felletseng le lijo tsa limela
• oli tse phetseng hantle, joalo ka oli ea mohloaare

Lijo tse lokelang ho qojoa li kenyelletsa tse latelang:

• li kentse tsoekere, mafura le letsoai
• li sebetswa haholo
• li na le mafura a mangata, hobane a ka nyolla li-cholesterol

Fumana lintlha tse ling mona ka lijo tse khahlanong le ho ruruha.

Ho ikoetlisa

Hammoho le khetho ea lijo, boikoetliso bo ka u thusa ho theola boima ba 'mele le ho fokotsa kotsi ea OA.

Tataiso ea hajoale e khothaletsa lintho tse latelang:

• ho tsamaea
• baesekele
• boitlhakiso bo matlafatsang
• mesebetsi e thehiloeng metsing
• tai chi
• yoga

Hape le ho kenya letsoho ho fokotsa boima ba 'mele, tsena li ka ntlafatsa matla le ho tenyetseha, hape li ka fokotsa khatello ea maikutlo. Ho imeloa kelellong ho ka tlatsetsa ho ruruheng, ho ka mpefatsang bohloko ba lengole.

Malebela a ho theola boima ba 'mele

Mehato e meng ke ena eo u ka e nkang ho qala ho theola boima ba 'mele.

• Fokotsa boholo ba likarolo.
• Kenya meroho e le 'ngoe poleiting ea hau.
• Tsamaea kamora ho ja.
• Tsamaea ka litepisi ho fapana le lifepi kapa lifiti.
• Phutha lijo tsa hao tsa motšehare ho fapana le ho ea lireschorenteng.
• Sebelisa pedometer ebe u phephetsa ho ea pele.

Tsa Tsau-tsau

Ho na le kamano pakeng tsa boima bo feteletseng, botenya le OA. Boima bo phahameng ba 'mele kapa index ea boima ba' mele (BMI) e ka beha khatello e eketsehileng mangoleng a hau, ea eketsa monyetla oa tšenyo le bohloko.

Haeba o na le botenya le OA, ngaka e ka fana ka tlhahiso ea ho ipehela sepheo sa ho theola boima ba 10% le ho batla BMI ea 18.5-25. Sena se ka thusa ho fokotsa bohloko ba lengole le ho thibela tšenyo e kopanetsoeng hore e se ke ea mpefala.

Ho theola boima ba 'mele ho ka u thusa ho sebetsana le maemo a mang a atisang ho hlaha e le karolo ea lefu la ts'oaetso, joalo ka:

• mofuta oa 2 lefu la tsoekere
• khatello e phahameng ea mali (hypertension)
• lefu la pelo

Mofani oa hao oa tlhokomelo ea bophelo a ka u thusa ho theha moralo oa ho theola boima ba 'mele.

Ho nka mehato e hlokahalang ho laola boima ba hau ho ka thusa ho sireletsa mangole a hau ho bohloko ba manonyeletso le ho fokotsa menyetla ea ho ba le OA.