Litlhahiso tse 16 tsa tahlehelo ea boima ba 'mele bo botle bakeng sa bacha
Litaba
- 1. Ipehele Lipakane Tse Nepahetseng
- 2. Fokotsa Lijo Tse Monate
- Eketsa Mesebetsing ea 'mele
- 4. Fepa 'Mele oa Hao ka Lijo Tse Matlafatsang
- 5. Se ke oa Qoba Mafura
- 6. Fokotsa Litapole Tse Eketsehileng
- 7. Qoba Lijo Tse Tloaelehileng
- 8. Ja li-Veggies tsa hau
- 9. Se ke oa tlola Lijo
- 10. Lepa Lijo Lijo
- 11. Leka Mekhoa ea ho ja ka kelello
- 12. Lula metsi a lekaneng
- 13. Se ke oa ipapisa le ba bang
- 14. Fokotsa khatello ea maikutlo
- 15. Fokotsa Lijo Tse Sebelisitsoeng
- 16. Fumana Boroko bo Lekaneng
- Ho Thoe'ng Haeba Ho Theola Boima ba 'mele ho sa Sebetse?
- Fumana Tlhatlhobo e Nepahetseng
- Matšoao a Lemosang a ho ja a senyehileng
- Ntlha ea Bohlokoa
Ho theola boima ba 'mele ho ka thusa batho ba lilemo tsohle - esita le bacha.
Ho lahleheloa ke mafura a mangata a 'mele ho ka ntlafatsa bophelo bo botle le ho eketsa boitšepo le boits'epo.
Leha ho le joalo, ho bohlokoa hore bacha ba theole boima ba 'mele ka tsela e phetseng hantle ka ho etsa liphetoho lijong le mokhoeng oa bophelo o fepang' mele o ntseng o hola hape o ka lateloang nako e telele.
Malebela ke ana a 16 a malebela a ho theola boima ba 'mele bakeng sa bacha.
1. Ipehele Lipakane Tse Nepahetseng
Ho lahleheloa ke mafura a 'mele ke mokhoa o motle oa ho phela hantle. Leha ho le joalo, ho bohlokoa ho ba le lipalo tsa 'mele le setšoantšo sa' mele.
Ha a ntse a ho lahleheloa ke mafura a 'mele a mangata ho bohlokoa bakeng sa bacha ba nang le boima bo feteletseng ba' mele, sepheo se lokela ho lula e le ho ntlafatsa bophelo bo botle, eseng boima ba 'mele.
Ho ba le sepheo sa 'mele sa boima ba' mele ho ka thusa bacha ba bang, empa ho ntlafatsa phepo le ho eketsa boikoetliso ho ka sebetsa hantle haholo ka kakaretso.
Ho bohlokoa hore bacha ba be le mehlala e phetseng hantle 'me ba utloisise hore motho e mong le e mong o na le mofuta o fapaneng oa' mele.
Ts'ehetso ea lelapa le thuto hae le sekolong li amahanngoa le katleho ea ho theola boima ba 'mele lilemong tsa bocha' me li ka thusa ho matlafatsa liphetoho tse ntle tsa bophelo ().
2. Fokotsa Lijo Tse Monate
Mohlomong e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho theola boima ba' mele ke ho fokotsa lino tse tsoekere.
Li-Sodas, lino-mapholi, lino-mapholi le lino-mapholi li tletse tsoekere.
Liphuputso li bonts'a hore ts'ebeliso e phahameng ea tsoekere e ka lebisa ho nona ho bacha mme e ka eketsa menyetla ea bona ea maemo a itseng a bophelo bo botle, joalo ka lefu la tsoekere la mofuta oa 2, lefu la sebete le se nang joala, makhopho le masoba (,,,,,).
Liphuputso li bonts'a hore bacha ba na le monyetla oa ho noa lino tse tsoekere haeba batsoali ba bona ba li noa, ka hona ho molemo ho fokotsa lino tse se nang phepo e le lelapa ().
Eketsa Mesebetsing ea 'mele
Ha ua tlameha ho kenela sehlopha sa lipapali kapa boikoetliso hore u phele hantle 'meleng. Ho lula hanyane feela le ho sisinyeha ho feta ke tsela e ntle ea ho tšolla mafura a 'mele a mangata.
Ho eketsa ts'ebetso ea hau ea letsatsi le letsatsi ho ka eketsa mesifa, e ka thusang mmele oa hau ho chesa likhalori ka nepo ().
Senotlolo sa ho phela hantle - le ho lula u phetse hantle 'meleng ke ho fumana ntho eo u e natefelang e le kannete, e ka nka nako.
Leka papali e ncha kapa ketsahalo beke e 'ngoe le e' ngoe ho fihlela u e fumana e u sebeletsang. Ho hloa maoto, ho palama libaesekele, ho tsamaea bolo ea maoto, yoga, ho sesa le ho tants'a ke lintho tseo u ka li lekang.
Ho nka karolo boithabisong bo mafolofolo bo kang ho lema seratsoana kapa lisosa tsa kahisano tse kang ho hloekisa libaka tsa boikhathollo kapa mabopong ke litsela tse ling tse ntle tsa ho eketsa maemo a ts'ebetso.
Ho feta moo, ho ba mafolofolo ho ka thusa ho matlafatsa maikutlo a hau mme ho bonts'itsoe ho fokotsa matšoao a khatello ho bacha (,).
4. Fepa 'Mele oa Hao ka Lijo Tse Matlafatsang
Sebakeng sa ho tsepamisa maikutlo ho likhalori, khetha lijo tse ipapisitseng le bongata ba limatlafatsi, bo bolelang bongata ba limatlafatsi - ho kenyeletsoa livithamini, liminerale le fiber - tseo lijo li nang le tsona ().
Hobane bacha ba ntse ba hola, ba na le litlhoko tse phahameng tsa limatlafatsi tse ling - joalo ka phosphorus le calcium - ho feta batho ba baholo ().
Meroho, litholoana, lijo-thollo tse felletseng, mafura a phetseng hantle, le mehloli e metle ea liprotheine ha li na phepo feela empa li ka khothatsa le ho theola boima ba 'mele.
Mohlala, faeba e fumanoang meroho, lithollo tse felletseng le litholoana, hammoho le protheine e fumanoang mehloling e kang mahe, khoho, linaoa le linate li ka u thusa hore u lule u khotsofetse lipakeng tsa lijo 'me li ka thibela ho ja ho tlōla (()).
Hape, lipatlisiso li bontša hore bacha ba bangata ba haelloa ke likhothaletso bakeng sa lijo tse nang le limatlafatsi tse ngata - e leng ho etsang hore ho be bohlokoa le ho feta ho kenyelletsa lijo tse phetseng hantle lijong tsa hau ().
5. Se ke oa Qoba Mafura
Hobane 'mele ea bona e ntse e hola, bana le bacha ba hloka mafura a mangata ho feta batho ba baholo ().
Ha u leka ho theola boima ba 'mele, ho tloaelehile ho kha mehloli ea mafura a phepo ka lebaka la likhalori tsa tsona. Leha ho le joalo, ho khaola mafura a mangata ho ka ama kholo le kholo.
Sebakeng sa ho fokotsa ho ja ha mafura haholo, tsepamisa maikutlo ho fapanyetsana mehloli e sa phetseng hantle ea mafura bakeng sa e phetseng hantle.
Ho tlosa mafura a se nang bophelo bo botle, joalo ka lijo tse halikiloeng ka botebo le thepa e besitsoeng ka tsoekere, ka linate, lipeo, li-avocado, oli ea mohloaare le tlhapi e mafura li ka khothaletsa ho theola boima ba 'mele ().
Hase feela hore mafura a phetseng hantle a fepa 'mele oa hau, empa a bohlokoa hape bakeng sa kholo e nepahetseng ea boko le kholo ea kakaretso ().
6. Fokotsa Litapole Tse Eketsehileng
Bacha ba tloaetse ho ja lijo tse nang le tsoekere e eketsehileng, joalo ka lipompong, cookies, lijo-thollo tse tsoekere le lijo tse ling tse tsoekere tse tsoekere.
Ha o leka ho ntlafatsa bophelo bo botle le ho theola boima ba 'mele bo feteletseng, ho fokotsa tsoekere e eketsehileng ho bohlokoa.
Lebaka ke hore lijo tse ngata tse nang le tsoekere e ngata li na le liprotheine le fiber tse ngata, tse ka etsang hore takatso ea hau ea lijo e fetohe mme e ka lebisa ho jang ho feta letsatsi lohle.
Phuputso e entsoeng ho basali ba bacha ba 16 e fumane hore ba noang seno se nang le tsoekere e ngata hoseng ba tlalehile maikutlo a maholo a tlala mme ba ja lijo tse ngata nakong ea lijo tsa mots'eare ho feta ba noang seno sa hoseng se nang le tsoekere e tlase ().
Lijo tse nang le tsoekere e phahameng ha li tsamaise tlala feela empa li ka ama hampe ts'ebetso ea thuto, boroko le maikutlo ho bacha (,,).
7. Qoba Lijo Tse Tloaelehileng
Khatello ea ho theola boima ba 'mele kapele e ka etsa hore bacha ba leke ho ja lijo tsa feshene. Ho na le lijo tse ngata tsa feshene - tse ling li khothalletsoa ke batho ba tummeng.
Ho bohlokoa ho utloisisa hore lijo - haholo-holo tse thibelang feshene - ha se hangata li sebetsang nako e telele ebile li ka ba kotsi ho bophelo bo botle.
Lijo tse nang le lithibelo tse ngata haholo li thata ho khomarela 'me ke ka seoelo li fanang ka limatlafatsi tsohle tseo' mele oa hau o hlokang ho li sebetsa ka mokhoa o nepahetseng.
Hape, ho ja lik'hilojule tse fokolang haholo ho ka fokotsa boima ba 'mele ha' mele oa hau o fetoha ho arabela lijo tse fokolang ().
Ho fapana le ho shebana le tahlehelo ea boima ba 'mele ea nako e khuts'oane, bacha ba lokela ho tsepamisa mohopolo ho fihletseng boima ba' mele bo liehang, bo tsitsitseng le bo botle ka nako.
8. Ja li-Veggies tsa hau
Meroho e tletse limatlafatsi tsa bohlokoa joalo ka livithamini, liminerale le fiber.
Li boetse li na le metsoako e matla e bitsoang li-antioxidants, e sirelletsang lisele tsa hau ho limolek'hule tse sa tsitsang (li-radical tsa mahala) tse ka bakang tšenyo ().
Ntle le ho ba le phepo e ntle haholo, lipatlisiso li bontšitse hore ho ja meroho ho ka thusa bacha ho fihlela le ho boloka boima ba 'mele bo phetseng hantle ().
Meroho e tletse fiber le metsi, e leng se ka u thusang hore u ikutloe u khotsofetse u bile u khotsofetse kamora ho ja. Sena se fokotsa menyetla ea ho ja haholo ka ho boloka takatso ea hau ea lijo e tsitsitse letsatsi lohle.
9. Se ke oa tlola Lijo
Le ha ho tlola lijo ho ka utloahala eka ho ka u thusa ho theola boima ba 'mele, ho kanna ha etsa hore o je ho feta letsatsi lohle ka lebaka la tlala.
Liphuputso li bonts'a hore bacha ba tlolang lijo tsa hoseng ba na le monyetla oa ho nona ho feta ba tloaetseng ho ja lijo tsa hoseng ().
Bacha ba lokela ho etsa lijo tse nang le phepo e nepahetseng pele ho e-na le ho tlōla lijo tsa hoseng kapa ho hahamalla lijo tse bobebe tse nang le tsoekere e phahameng.
Ntle le moo, ho khetha lijo tsa hoseng tse leka-lekaneng tse nang le protheine e ngata ho ka u thusa hore o be matla le ho khotsofala ho fihlela o ja lijo tse latelang.
Phuputso e entsoeng ho banana ba lilemong tsa bocha ba 20 e bontšitse hore ba jang lijo tsa hoseng tse nang le protheine e phahameng ba ne ba sa lapa haholo 'me ba noa lijo tse fokolang letsatsi lohle ho feta ba jang protheine e tlase, lijo-thollo tsa hoseng ().
10. Lepa Lijo Lijo
Lijo le lino tse rekisoang e le "tse loketseng lijo" li ka tlala tsoekere ea maiketsetso, mafura a sa pheleng hantle, le metsoako e meng e seng molemo bakeng sa bophelo bo botle.
Li-sweeteners tsa maiketsetso tse kang aspartame le sucralose li hokahantsoe le litaba tsa bophelo bo botle, ho kenyelletsa ho halefa ke mpa, migraine, esita le boima ba 'mele lithutong tse ling ().
Hape, lijo le lino tse tahang hangata li sebetsoa haholo mme ha se hangata li nang le limatlafatsi tse hlokoang ke 'mele o ntseng o hola.
Sebakeng sa ho reka lintho tsa lijo, khetha tse felletseng, tse sa sebetsoang, ho tlatsa lijo bakeng sa lijo le lijo tse bobebe.
11. Leka Mekhoa ea ho ja ka kelello
Ho ja ka kelello ho bolela ho ela hloko lijo tsa hau e le ho theha kamano e ntle le ho ja, tlhokomeliso ea 'mele le taolo ea lijo ().
Hangata, bacha ba ja lijo le ho ja lijo tse bobebe ha ba le tseleng kapa ha ba khelosoa ke thelevishene kapa li-smartphone, tse ka lebisang ho ja ho tlōla.
Mekhoa e metle ea ho ja - joalo ka ho ja butle, ho ja lijo tse lutseng tafoleng, le ho hlafuna lijo ka botlalo - e ka thusa ho laola boima ba 'mele le ho lebisa kamanong e ntle le lijo.
Ho feta moo, lipatlisiso li bontša hore ho ja ka kelello ho ka thusa bacha ho khetha lijo tse sa nkeheng kapele, tse ka khothalletsang boima ba 'mele bo phetseng hantle ().
Batsoali le banab'eno le bona ba ka itloaetsa ho ja ka kelello, ho ts'ehetsa bacha ba lekang ho ba le mekhoa e metle ea ho ja ().
12. Lula metsi a lekaneng
Ho noa metsi a lekaneng ho bohlokoa bakeng sa bophelo bo botle ka kakaretso mme ho ka u thusa ho boloka boima ba 'mele bo phetseng hantle.
Ho tlosa lino tse tsoekere, joalo ka lino-mapholi le lino tsa lipapali, ka metsi ho fokotsa tšebeliso e fetelletseng ea likhalori mme ho khothaletsa ho theola boima ba 'mele ().
Hape, ho noa metsi letsatsi lohle ho ka thusa ho laola takatso ea lijo le ho fokotsa takatso ea ho ja ha o sa lapa ().
Ho lula u le metsi a lekaneng ho ka ntlafatsa ts'ebetso ea thuto le baatlelete ().
13. Se ke oa ipapisa le ba bang
Ho ikutloa u le khatello ea ho shebahala ka tsela e itseng ho ka baka tšenyo setšoantšong sa 'mele oa mang kapa mang - mme bacha ba bonahala ba le kotsing ea ho ba le mathata a setšoantšo sa' mele ho feta lihlopha tse ling tsa lilemo.
Khatello ea lithaka, litaba tsa sechaba le tšusumetso ea batho ba tummeng li ka etsa hore bacha ba ikutloe ba sa khotsofala ka 'mele ea bona.
Ha u leka ho phela hantle ka ho theola boima ba 'mele ho feta tekano, ho bohlokoa ho utloisisa hore' mele oa motho e mong le e mong o ikhethile le hore batho ba theola boima ba 'mele ka litekanyetso tse fapaneng.
Leeto la ho theola boima ba 'mele ha lea lokela ho tsosoa ke tlhoko ea ho shebahala joalo ka motho e mong. Ho theola boima ba 'mele ho lokela ho nkuoa e le mokhoa oa ho phela hantle' meleng, ho thaba le ho itšepa haholoanyane letlalong la hao.
Leka hore u se ke ua ipapisa le litekanyetso tseo e seng tsa sebele. Sebakeng seo, sebelisa matlafatso le boits'oaro ba 'mele ho susumetsa bophelo ba hau bo bocha bo phetseng hantle.
14. Fokotsa khatello ea maikutlo
Ho imeloa kelellong ho baka liphetoho tsa lihormone - joalo ka maemo a phahameng a hormone ea cortisol - e ka eketsang tlala le ho khothaletsa ho nona ().
Le ha ho lokile ho ba le khatello ea maikutlo bophelong ba hau, ho ba le khatello ea maikutlo e ngata haholo ho ka ama tahlehelo ea boima ba 'mele hampe.
Ho etsa lintho tse kang yoga, ho thuisa, ho jala, ho ikoetlisa le ho qeta nako kantle ho ka thusa ho fokotsa khatello ea maikutlo le ho khothaletsa maikutlo a phomolo.
Haeba u ikutloa u imetsoe haholo kelellong, litsebi tsa sekolo kapa litsebi tsa kelello ke mohloli o moholo oa mekhoa ea ho imolla khatello ea maikutlo 'me e ka u fa tšehetso ha u ikutloa u sithabetse.
15. Fokotsa Lijo Tse Sebelisitsoeng
Le ha ho ba le kalafo nako le nako ho phetse hantle ho bacha, ho ja lijo tse ngata tse ntlafalitsoeng ho ka lebisa ho nona mme ho ka sitisa ho theola boima ba 'mele.
Lijo tse ngata tse ntlafalitsoeng li na le likhalori tse ngata empa li na le limatlafatsi tse bohlokoa joalo ka fiber, protheine, livithamini le liminerale.
Ha u leka ho phela bophelo bo phetseng hantle, lijo le lijo tse bobebe li lokela ho potoloha ka botlalo, lijo tse matlafatsang joalo ka meroho, litholoana, mafura a phetseng hantle le liprotheine.
Lijo tse phehiloeng joalo ka lipompong, lijo tse potlakileng, thepa e besitsoeng e tsoekere le li-chips li lokela ho natefeloa joalo ka khekhe ea nako le nako, li sa jeoe letsatsi le letsatsi.
Ho fapana le ho itšetleha ka lijo tse bonolo tse ntlafalitsoeng, bacha ba ka kenella ka kichineng mme ba pheha lijo tse entsoeng ka maiketsetso le lijo tse bobebe ba sebelisa lijo tse phetseng hantle.
16. Fumana Boroko bo Lekaneng
Ho robala ka ho lekaneng ho bohlokoa bakeng sa ho boloka boima ba 'mele bo phetseng hantle.
Liphuputso li bontša hore batho ba baholo ba sa fumaneng boroko bo lekaneng ba boima ho feta ba fumanang litlhahiso tsa lihora tse supileng ho isa ho tse robeli bosiu bo bong le bo bong ().
Bacha ba hloka boroko le ho feta batho ba baholo. Ebile, litsebi li khothaletsa hore bacha ba robale lihora tse 9-10 letsatsi le leng le le leng ho sebetsa ka mokhoa o nepahetseng ().
Ho robala ka boiketlo, etsa bonnete ba hore kamore ea hau ea ho robala e lefifi 'me u qobe litšitiso tse kang thelevishene kapa ho sebelisa smartphone ea hau pele u robala.
Ho Thoe'ng Haeba Ho Theola Boima ba 'mele ho sa Sebetse?
Ho na le mabaka a mang a etsang hore bacha ba thatafalloe ke ho theola boima ba 'mele, leha ba latela phepo e nepahetseng le mokhoa oa bophelo.
Fumana Tlhatlhobo e Nepahetseng
Maemo a mang a bongaka a kang hypothyroidism, polycystic ovarian syndrome (PCOS), le khatello ea maikutlo li ka baka boima ba 'mele ka tšohanyetso (,,).
Haeba u ikutloa hore u na le nako e thata haholo ea ho theola boima ba 'mele, buisana le ngaka ea hau ka matšoao a hau.
Ba ka etsa liteko kapa ba khothaletsa setsebi se ka thusang ho lahla maemo a bongaka a ka bakang boima ba 'mele.
Matšoao a Lemosang a ho ja a senyehileng
Mathata a ho ja, a kang bulimia nervosa, anorexia nervosa, le ho itlopa joala (BED), a ka ama batho ba lilemo tsohle mme a ka ba teng lilemong tsa bocha ().
Haeba u nahana hore e ka 'na eaba u na le bothata ba ho ja, bolella motsoali kapa motho e moholo eo u mo tšepang.
Batsoali ba hlokomelang matšoao a bothata ba ho ja bo ka bang teng lilemong tsa bocha ba lokela ho botsa ngaka ea bona ea malapa kapa ngaka ea bana bakeng sa tlhaiso-leseling ka mekhoa ea kalafo.
Matšoao a mathata a ho ja a fapana ho latela mofuta. Mehlala ea matšoao a tlhokomeliso ao u lokelang ho a shebella a kenyelletsa ():
- Ho ja lijo khafetsa kapa khafetsa
- Qoba maemo a bophelo a amang lijo
- Bopaki ba ho hlatsa kapa tlhekefetso ea laxative
- Ho ikoetlisa ka tsela e feteletseng
- Ho shebella ka sebopeho sa mmele le / kapa boima
- Ho ikhula sechabeng le ho itšehla thajana
- Ho qoba khafetsa ho ja lijo kapa ho ja lijo tse bobebe
- Ho theola boima ba 'mele kapa ho nona haholo
Ntlha ea Bohlokoa
Ho theola boima ba 'mele bo feteletseng ho ka ntlafatsa bophelo bo botle, boitšepo le boleng ba bophelo ba bacha.
Leha ho le joalo, ho bohlokoa kamehla hore o kenelle mekhoeng e bolokehileng, e phetseng hantle ea ho theola boima ba 'mele ho fihlela sepheo sa hau.
Ho fokotsa tsoekere e eketsehileng, ho ikoetlisa ka ho lekaneng, le ho ja lijo tse nang le phepo, ke litsela tse bonolo, tse sebetsang bakeng sa bacha ho theola boima ba 'mele.
Bacha ba lokela ho hopola hore ho ba le 'mele o phetseng hantle kannete ha ho bolele ho otla boima bo itseng kapa ho lekana boholo bo itseng.
Ho fepa 'mele oa hau ka lijo tse matlafatsang le ho o hlokomela ka ho ikoetlisa le ho ithata ke tse ling tsa mekhoa e metle ea ho fihlela bophelo bo botle.
Lingoloa Tsa Morao Tjena
Maloetse a Carotid Artery
