Tataiso ea Phepo bakeng sa Batho ba nang le Metabolic Syndrome
Metabolic syndrome ke sehlopha sa maemo a hlahang hammoho mme a eketsa kotsi ea lefu la pelo, stroke, le lefu la tsoekere la mofuta oa 2. Motho ka kakaretso o nkoa a e-na le metabolic syndrome haeba a na le lintlha tse 'maloa tse latelang: ho feta tekano ea letheka (botenya bo bohareng), khatello e phahameng ea mali, tsoekere e phahameng ea mali e itimang, triglycerides e phahameng le cholesterol e tlase ea HDL. Litaba tse monate ke hore liphetoho tsa lijo le mokhoa oa bophelo li ka ntlafatsa boemo bona haholo. Sengoloa sena se tšohla litataiso tse sebetsang le tse sireletsehileng tsa phepo e nepahetseng ho thusa ho laola metabolic syndrome.
1. Tsepamisa maikutlo pakaneng e ka sehloohong ea phepo e nepahetseng
Sepheo sa phepo e nepahetseng bakeng sa metabolic syndrome ha se feela "lijo" tse potlakileng, empa ho e-na le hoo ke ntlafatso e butle-butle ea metabolism. Ka kakaretso, lipakane tse ka sehloohong li kenyelletsa: ho fokotsa mafura a ka mpeng, ho tsitsisa tsoekere maling, ho theola triglycerides, ho eketsa HDL, le ho thusa ho laola khatello ea mali. Ho finyella lipakane tsena ho hloka mokhoa o tsitsitseng oa ho ja, eseng lithibelo tse feteletseng tse thata ho li boloka.
2. Beha boleng ba lik'habohaedreite pele
Hangata lik'habohaedreite li jarisoa molato, empa lintlha tsa bohlokoa ka ho fetisisa ke mofuta le boholo ba karolo. Lik'habohaedreite tse hloekisitsoeng, tse kang raese e tšoeu e ngata, bohobe bo bosoeu, li-noodle tse potlakileng, likuku tse tsoekere, lino tse tsoekere le lijo tse bobebe tse nang le tsoekere e ngata, li atisa ho eketsa tsoekere maling kapele le ho mpefatsa ho hanyetsa insulin. Ka lehlakoreng le leng, lik'habohaedreite tse rarahaneng tse nang le faeba li thusa ho u boloka u ikutloa u khotše nako e telele le ho fokotsa ho phahama ha tsoekere.
Likhetho tse betere tsa lik'habohaedreite:
– Raese e khubelu, raese e sootho, kapa karolo e nyenyane ea raese e tšoeu e kopantsoeng le meroho le protheine
– Li-oat, litapole tse tsoekere, poone, cassava, li phehiloe ka likarolo tse lekaneng
– Borotho ba koro e felletseng, lijo-thollo tse se nang tsoekere e ngata
– Litholoana tse felletseng (eseng lero), haholo-holo tse nang le likhoele tse kang liapole, lipere, guava, papaya
Keletso e sebetsang: sebelisa mokhoa oa "poleiti e phetseng hantle": halofo ea poleiti ea meroho e seng setache, kotara ea protheine, le kotara ea lik'habohaedreite tse rarahaneng.
3. Eketsa tekanyo ea hau ea letsatsi le letsatsi ea fiber
Faeba ke sebetsa sa bohlokoa ntoeng khahlanong le metabolism syndrome hobane e thusa ho theola cholesterol, e ntlafatsa taolo ea tsoekere maling, 'me e tšehetsa ho theola boima ba' mele. Sepheo se tloaelehileng sa faeba ho batho ba baholo ke hoo e ka bang ligrama tse 25-35 ka letsatsi, empa batho ba bangata ba fihlella halofo ea seo feela.
Mehloli e metle ea fiber:
– Meroho: broccoli, linaoa tse tala, spinach, meroho ea mosetareta, k'habeche, eggplant
– Linaoa: linaoa tse khubelu, linaoa tse tala, lentile, li-chickpea
– Peo: peo ea chia, peo ea folaxe, makhapetla a psyllium (haeba ho loketse)
– Litholoana tse nang le fibrous: avocado, guava, monokotšoai, lilamunu
Kenya faeba butle-butle ho qoba ho ruruha ho feteletseng, 'me u lekanyetse sena ka metsi a mangata.
4. Khetha protheine e se nang mafura le bongata bo lekaneng.
Protheine e thusa ho boloka mesifa e le boima, e thibela tlala, 'me e liehisa ho monngoa ha lik'habohaedreite. Khaello ea protheine e ka etsa hore u lape haholoanyane 'me ea etsa hore ho be thata ho laola boholo ba likarolo tsa hau. Khetha mehloli ea protheine e nang le mafura a mangata a mangata le e sa sebetsoang haholo.
Mehloli e kgothaletswang ya protheine:
– Tlhapi (haholo-holo tlhapi e mafura joalo ka sardine, salmon, mackerel) makhetlo a 2-3 ka beke
– Khoho e se nang letlalo, mahe ka bongata bo lekaneng
– Tofu, tempeh, edamame
– Nama e khubelu e lokile, empa fokotsa likarolo 'me u khethe ho seha tse se nang mafura.
– Lebese kapa yogurt e sa tsoekere (ela hloko ho mamella lactose)
Liprotheine tse sebetsitsoeng tse kang lisoseje, li-nuggets, nama ea khomo e halikiloeng le nama e tsubiloeng li lokela ho fokotsoa hobane li na le letsoai le lengata, mafura a khotše le lintho tse ling tse eketsang.
5. Mafura a phetseng hantle: o se ke wa a qoba, empa kgetha a nepahetseng.
Batho ba nang le metabolic syndrome hangata ba tšaba ho ja mafura 'me ba qetella ba ja lik'habohaedreite tse ngata haholo. Leha ho le joalo, mafura a phetseng hantle a tšehetsa lihormone, khora le bophelo bo botle ba pelo. Ntlha ea bohlokoa ke ho fokotsa mafura a feteletseng a trans le a khotše.
Eketsa mafura a phetseng hantle:
- Oli ea mohloaare, oli ea canola, oli ea avocado
– Lialmonde, li-walnuts, li-cashew (ntle le letsoai le feteletseng)
– Peo ea sonobolomo, chia, peo ea folaxe
– Li-avocado le litlhapi tse mafura (omega-3)
Moeli:
– Lijo tse halikiloeng ka oli khafetsa
– Margarine e tiileng, e kgutsufaditsweng
– Lijo tse potlakileng, li-pastry, li-chips tse pakiloeng tse nang le mafura a trans a mangata
– Mafura a mangata a khoho a tsoang letlalong, mafura, lebese le teteaneng la kokonate le feteletseng
Haeba o se o tloaetse ho pheha ka lebese la kokonate, kgetha mofuta o mosesaane, fokotsa makgetlo, mme o lekalekanye le meroho le protheine e se nang mafura.
6. Laola tsoekere e ekelitsoeng le lino tse tsoekere
Lino tse tsoekere ke e 'ngoe ea lisosa tse kholo tse tlatsetsang botenya bo bohareng le triglycerides e phahameng. Tee e tsoekere, kofi e nang le lebese le tsoekere e ngata, tee ea bubble, sirapo, soda le lero le pakiloeng li kenya letsoho haholo ntle le ho fana ka maikutlo a ho khora.
Maano a thusang:
– Nka sebaka sa lino ka metsi, metsi a tsoakiloeng, tee e tloaelehileng, kofi e se nang tsoekere.
– Haeba ho le thata ho emisa, fokotsa tsoekere butle-butle (mohlala, ho tloha ho likhaba tse 2 ho isa ho e le 'ngoe, ebe halofo, ebe ha ho tsoekere)
– Itlwaetse ho ja ditholwana tse feletseng e le dijo tse monate, e seng dijo tse monate tse monate.
7. Hlokomela letsoai bakeng sa khatello ea mali
Ha metabolic syndrome e tsamaisana le kgatelelo e phahameng ya madi, taolo ya sodium e bohlokwa. Bongata ba letswai le patilweng ha le yo letswaing la tafole, empa le dijong tse sebeditsweng.
Fokotsa mehloli e patehileng ea letsoai:
– Lijo tsa hang-hang (li-noodle tsa hang-hang, sopho ea hang-hang)
– Li-cracker, lijo tse bobebe tse letsoai
– Soso e ka botlolong, soso ea soya, soso e phofshoana e ngata
– Lijo tse bolokiloeng ka thoko (tlhapi e letsoai, nama e sebetsitsoeng)
Sebelisa linoko tsa tlhaho tse kang lieiee, ginger, turmeric, lemongrass, makhasi a lime le litlama ho ntlafatsa tatso ntle le ho itšetleha ka letsoai.
8. Fetola boholo ba lijo le linako tsa lijo ho li boloka li tsitsitse.
Ntle le dikgetho tsa dijo, mekgwa ya ho ja e boetse e ama tswekere e mading le tlala. Ho ja bosiu haholo, ho ja dijo tse bobebe khafetsa, kapa ho ja dijo tse ngata ka nako e le nngwe ho ka mpefatsa taolo ya glucose.
Molao-motheo o bonolo:
– Ja khafetsa makhetlo a 2-3 ka letsatsi ka seneke se le seng haeba ho hlokahala
– Qoba ho “ja lijo tse ngata” ka mor'a ho se je nako e telele haholo
– Etelletsa pele lijo tsa hoseng kapa tsa pele tse nang le protheine le faeba e ngata e le hore u se ke ua lapa habonolo
Ho batho ba bang, ho fokotsa linako tsa ho ja (mohlala, nako ea ho ja ea lihora tse 12) ho ka ba molemo, empa sena se lokela ho fetoloa ho latela boemo ba hau ba bongaka le mekhoa ea hau ea ho ikoetlisa.
9. Mohlala oa lenane la lijo tsa letsatsi le letsatsi le sa amaneng le metabolism
Hoseng: li-oats tse nang le yogurt e tloaelehileng, lilae tsa apole le peo ea chia
Lijo tsa mots'eare: karolo e mahareng ea raese e sootho, khoho e halikiloeng, broccoli e halikiloeng le lihoete, meroho e foreshe
Seneke (ha ho hlokahale): seneke se senyenyane sa lialmonde kapa litholoana tsa guava
Lijo tsa mantsiboea: tlhapi e besitsoeng, sopho e hlakileng ea spinach, tofu/tempeh, lik'habohaedreite tse nyane haeba u ntse u lapile.
Fetola likarolo ho latela litlhoko tsa lik'hilojule, lilemo, bong le mosebetsi.
10. Ho tsitsisa, ho ikoetlisa le ho beha leihlo
Phepo e tla sebetsa hantle haholo ha e kopanngoa le boikoetliso ba 'mele bo tloaelehileng: ho tsamaea ka potlako, ho palama baesekele, ho sesa, kapa ho ikoetlisa ka boima bo bobebe makhetlo a 2-3 ka beke ho ntlafatsa kutloisiso ea insulin. Tlhokomelo le eona ea bohlokoa: hlahloba khatello ea mali ea hau khafetsa, bophara ba letheka, tsoekere maling le boemo ba lipid ho lekola tsoelo-pele.
Ho koala
Mathata a metabolism a ka laolwa, mme hangata a ntlafatswa haholo, ka diphetoho tse loketseng tsa phepo. Ntho ya bohlokwa ke ho ntlafatsa boleng ba dikhabohaedreite, ho eketsa faeba, ho kgetha diprotheine tse phetseng hantle, ho beha mafura a phetseng hantle pele, le ho fokotsa tswekere le letswai le ekeditsweng. Qala ka diphetoho tse nyane, tse bonolo ho di etsa—tse kang ho fedisa dino tse nang le tswekere kapa ho eketsa dikarolo tsa meroho ya hao—mme butle-butle o di eketse. Haeba o na le mathata kapa o nwa meriana, buisana le ngaka kapa setsebi sa phepo bakeng sa moralo wa dijo o bolokehileng le o etseditsweng ditlhoko tsa hao ka bomong.
