Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le LetsatsiKa hare feela
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Lijo tse matlafatsang kamora 'nako ea ho ikoetlisa li bohlokoa haholo ho boloka mmele o phetse hantle. Haeba u ikemiselitse ho lula u phetse hantle, u tla etsa boiteko bo matla nakong ea boikoetliso. Eseng feela lenaneo la ho ikoetlisa, empa le lijo tsa kamora ho ikoetlisa le tsona li bohlokoa haholo.
Leha ho le joalo, ho hlokometsoe hore batho ba tloaetse ho ikitlaetsa haholoanyane le ho nahana ho rera lijo tsa bona tsa pele ho boikoetliso. Ho fapana le moo, lijo tsa kamora ho ikoetlisa li bohlokoa haholo mme li hloka tlhophiso e hlokolosi le ho itokisa.
Kamora hore u qete ka bolumeli u khatholla mesifa le ho ikhathatsa bakeng sa sephetho se setle ka ho fetisisa, ha ua lokela ho lebala ho putsa 'mele oa hau ka lijo tse matlafatsang le tse matlafatsang.
Hobaneng ha ho le bohlokoa ho ja kamora thuto ea hau ea boithapollo?
'Mele ea rona e amehile ka litsela tse fetang bonngoe kamora ho ikoetlisa Ha re ikoetlisa, 'mele ea rona e sebelisa mabenkele a glycogen ka har'a mesifa e le mafura a ho ikoetlisa. Sena se etsa hore mesifa e felloe ke glycogen. Hape ho na le monyetla oa hore nako ea ho ikoetlisa e ka etsa hore liprotheine tse mesifa ea 'mele oa hau li senyehe [1] [pedi] .
Mme, ha o le kantle, 'mele oa hau o chesa mafura ho tsoa ho eng kapa eng eo o e jeleng pele o ikoetlisa, e silang glycogen e bolokiloeng. Mesifa ea hau e qala ho sebelisa protheine e fumanehang ho aha bocha le ho lokisa lisele nakong ea lihora tse 'maloa tsa ho ikoetlisa.
'Mele oa Hao o Sebetsa Joang Kamora Seboka sa ho Koetlisa?
Nakong ea metsotso e 45 kamora ho ikoetlisa, 'mele oa hau o khona haholo ho monya lik'habohaedreite le liprotheine, tseo mohlomong u sa li tsebeng. Haeba o batla ho aha mesifa, o lokela ho ja 30 g ea protheine le 30-35 g ea lik'habohaedreite nakong ea metsotso e 15 kamora ho ikoetlisa [3] .
Mme haeba o batla ho lula o le sebopehong ka ho theola boima ba 'mele, o ka nka nako ea hau mme o je nakong ea metsotso e 45 o qetile ho ikoetlisa.
Kamora ho ikoetlisa, 'mele oa hau o hloka limatlafatsi tse khethehileng ho lokisa mesifa le ho tsitsisa maemo a tsoekere ea mali [4] . Kahoo, ho bohlokoa ho ja motsoako oa lijo tse ka ntlafatsang ho hlaphoheloa kamora ho ikoetlisa. Sheba tse ling tsa lijo tse molemo ka ho fetisisa tseo u lokelang ho li kenya lenaneng la hau bakeng sa lijo tsa kamora ho ikoetlisa.
1. Yoghurt ea Segerike
Yogurt ea Greece e na le protheine le lik'habohaedreite tse fetang habeli ha e bapisoa le yoghurt e tloaelehileng. O ka kopanya yoghurt le lijo-thollo le litholoana hobane litholoana li paka limatlafatsi tse senotsoeng hore li loantša bohloko ba mesifa [5] .
2. Litholoana
Litholoana li na le lik'habohaedreite tse phetseng hantle le tse ka silehang tse thusang 'mele ho senya limatlafatsi, litholoana ke tlatsetso ea bohlokoa bakeng sa lijo tsa kamora ho ikoetlisa [6] . Litholoana tse kang phaenapole li na le thepa e khahlanong le ho ruruha e thusang ho hlaphoheloa ha mesifa le ho thusa ho sila lijo ka liwi.
U ka khetha monokotšoai le banana hape hobane limolek'hule tse teng libaneng li ka fihla kapele maseleng a 'mele ea rona mme li ka tlatsa maemo a tsona a glycogen a hlokahalang, ka hona ea li matlafatsa. [7] . Lebese la Banana smoothie ke khetho e ntle.
3. Mahe
Mahe ke lijo tse loketseng haholo kamora ho ikoetlisa hobane li na le liprotheine tse ngata hape ke mohloli o moholo oa limatlafatsi tse ling tse ngata, tse thusang 'mele oa hau ho itokisa kamora ho ikoetlisa haholo [8] . U ka ba le mahe ka tsela efe kapa efe eo u batlang ho e etsa, ebang e qhekelloa, e koetsoe, e phehiloe kapa e le lehlakoreng la letsatsi.
Ho lahla yolk le ho ba le makhooa a lehe feela ke khetho e ntle kaha makhooa a mahe ha a na mafura kapa k'holeseterole. Mokhoa o motle oa ho ba le mahe kamora ho ikoetlisa ke ho ba le makhooa a mahlano a mahe le lehe le le leng le tsoakaneng - ho ntša melemo e meholo ea makhooa a mahe hammoho le yolk ea lehe le le leng [9] .
4. Litapole tse tsoekere
Litapole tse monate li loketse ho fana ka lik'habohaedreite e leng khetho e ntle haholo kamora ho ikoetlisa haholo. Lijo tsena tse ntlehali li na le ligrama tse 26 tsa lik'habohaedreite ho khutlisa phepelo ea hau ea glycogen. Hape, e na le lethal dose e phetseng hantle ea fiber ho u boloka u tletse nako e telele [10] .
5. Sejo sa hoseng sa lijo-thollo tsa lijo-thollo
Kamora ho ikoetlisa, khetha protheine e phahameng, fiber e ngata, lijo-thollo tse tlase tsa tsoekere. Sekotlolo sa lijo-thollo tsa lijo-thollo se nepahetse bakeng sa ho jarolla mabenkele a hau a matla a mesifa hape. U ka ea bakeng sa oatmeal e nang le botoro ea almonde kapa letlapa la phofo ea protheine [leshome le motso o mong] . U ka ba le bohobe ba lijo-thollo kaofela.
6. Linate
Ho ja linate tse 'maloa ke khetho e ntle ka ho fetesisa ea ho felisa maemo a felileng a glycogen ka har'a mesifa. Li thusa ho eketsa matla a hau a matla le ho khothaletsa mesifa ea pele. Lialmonde, litholoana tse omisitsoeng joalo ka morara o omisitsoeng ke likhetho tse ntle [12] .
7. Broccoli
Ho monya meno a hao ho semela sena se setala ho ka u thusa haholo mokhathala oa hau kamora ho ikoetlisa. Ho rua vithamine K le choline (macronutrient e bohlokoa bakeng sa tšebetso ea litho tsa bohlokoahali tsa 'mele ea rona joalo ka sebete, boko, jj.), Broccoli e etsa mosebetsi o tsotehang ho matlafatseng maemo a matla a boikoetliso ba mmele [13] .
8. Litholoana
Mohloli o motle haholo oa lijo tse fanang ka matla, limela li tletse li-enzyme, livithamini, liminerale le liprotheine. Kaha limela li ka sebopeho sa lijo tse jeoang esale pele, li silisoa habonolo ke 'mele' me matla a bolokiloeng a fetisetsoa tsamaisong ea rona habonolo [14] .
9. Salmone
Salmone e na le omega-3 fatty acids e thusang ho fokotsa ho ruruha ha mesifa ea mesifa le mesifa ho bakang bohloko. Mafura ana a phetseng hantle a boetse a tsejoa ho matlafatsa ho chesa mafura. O ka eketsa oli ea mohloaare litlhaping ho eketsa lethal dose la mafura a phetseng hantle [leshome le metso e mehlano] .
10. Lebese la Tsokolate
Lebese la chokolete ke seno se seng se ka fumanoang kamora ho ikoetlisa. Seno sena se na le lik'habohaedreite le liprotheine tse hlokahalang bakeng sa ho hlaphoheloa mesifa. Metsi a teng hape a tla nkela metsi a lahlehileng e le mofufutso le lebese 'me a fane ka calcium e tla thusa' mele ho fola kapele [17] .
Ka Tsebiso ea ho Qetela…
Kamehla ho khothalletsoa hore u je lijo tse nang le li-carbs le liprotheine hang ka mor'a hore u qete ho ikoetlisa. Boholo ba litsebi tsa boikoetliso bo fana ka maikutlo a hore o je lijo tsa hau nakong ea metsotso e 45 ea ho ikoetlisa.
Hopola hore romella nako ea boithapollo, ha ua lokela ho lula u se na lijo ho feta lihora tse 2. Ho latela lijo tse matlafatsang le tse nang le phepo kamora ho ikoetlisa ho tla u thusa haholo ho fihlela sepheo sa hau sa boikoetliso.
