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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Tsamaiso ea methapo e entsoe ka pokello ea methapo le lisele tse bitsoang methapo ea kutlo. Ho batho, e arotsoe ka methapo ea methapo (boko le lesapo la mokokotlo) le sistimi ea methapo ea kutlo (methapo eohle e kantle ho boko le lesapo la mokokotlo). Bofokoli ba methapo ke bothata bo boholo bo atisang ho hlokomolohuoa ke batho.
Ha tsamaiso ea methapo e ajoa 'meleng oohle, kotsi efe kapa efe, khatello ea maikutlo kapa khatello ea maikutlo ho likarolo tsa' mele li ka lebisa ho fokolisoang ke methapo. Lisosa tse ling li kenyelletsa methapo e fokolisang, lijo tse se nang phepo, meriana, tšoaetso, lefutso le khaello ea limatlafatsi.
Pheko ea lapeng kapa mekhoa ea kalafo ea tlholeho e sebetsa ho folisa bofokoli ba methapo. Li ntlafatsa methapo ka tlhaho ka litlamorao tse fokolang kapa tse se nang eona. Litlhare tsena li boetse li sebelisitsoe ho tloha mehleng ea khale ha mahlale a bongaka a ne a sa tsoele pele. Sheba litlhare tsena tsa lapeng ho phekola bofokoli ba methapo. Hopola, kamehla ho molemo ho buisana le setsebi sa bongaka haeba u tobana le mathata afe kapa afe a methapo.
1. Omega-3 fatty Acids
Sistimi e bohareng ea methapo (CNS) e entsoe ka liketane tse telele tsa omega-3 le omega-6 fatty acids. Phuputso e re omega-3 ke karolo ea bohlokoa bakeng sa nts'etsopele ea pono le methapo. E thusa ho thibela mafu a methapo, mafu a kelello le methapo ea kutlo ho isa tekanyong e kholo. Omega-3 e kanna ea ba le bokhoni ba ho itšireletsa khahlanong le kotsi e mpe ea methapo. [1]
Se o lokelang ho se etsa: Ja lijo tse kang saalmon, sardine, linonyana tsa folaxe, walnuts le peo ea chia kaha ka tlhaho li ruile omega-3 fatty acids.
2. Khanya ea letsatsi
Khanya ea letsatsi (hoseng haholo) e thusa ho matlafatsa vithamine D 'meleng. Ho na le liphatsa tsa lefutso tse ka bang 200 tse laoloang ka lebaka la vithamine ena ea letsatsi. Vithamine D e boetse e thusa ka metabolism ea calcium le ts'ebetso e nepahetseng ea sistimi ea methapo ea kutlo. [pedi] Ho fumana khanya ea letsatsi khafetsa ho ka thusa ntlafatsong ea lisele tsa boko le ho sireletsa methapo. E boetse e bapala karolo ea bohlokoa phetisong ea methapo ea kutlo. [3]
Se o lokelang ho se etsa: Lula khanyeng ea hoseng hoseng bonyane metsotso e 15-20 ka letsatsi. Qoba khanya ea letsatsi ea thapama kaha e ka baka mathata a letlalo.
3. Ho ikoetlisa kamehla
Mathata a CNS a ka lebisa ho maemo a kang khatello ea maikutlo le 'dementia'. Phuputso e re boikoetliso bo bontša litlamorao tse ntle mesebetsing e mengata ea boko joalo ka morethetho oa circadian, khatello ea maikutlo le ts'ebetso ea kelello. Hape e ka ts'episa ho fola ho tsoa ho mathata a methapo le a kelello. [4]
Se o lokelang ho se etsa: Ikoetlise letsatsi le letsatsi. Le ho matha kapa ho tsamaea halofo ea hora ho tla etsa mosebetsi ho ntlafatsa bofokoli ba methapo.
4. Lijo tsa Leoatleng
Lijo tsa leoatleng li na le livithamini, liminerale, omega-3 fatty acids, liprotheine le li-amino acid. Limatlafatsi tsena tsa bohlokoa li ka thusa ntlafatsong ea sistimi ea methapo le boko. Lijo tsa leoatleng li kenyelletsa tlhapi e mafura joalo ka mackerel le herring, litlhapi tse omeletseng joalo ka haddock le cod hammoho le crab, lobster le shrimp. [5]
Se o lokelang ho se etsa: Sebelisa lijo tsa leoatle tse boletsoeng ka holimo. U ka ja le lihlahisoa tsa tsona tse kang oli ea tlhapi.
5. Peo e phetseng hantle
Peo e kang peo ea chia, peo ea folaxe le peo ea mokopu e na le metsoako ea phenolic, li-antioxidants, liprotheine, livithamini le liminerale. Li thusa ho thibela tšenyo ea oxidative, lefu la sele le ho ruruha ha boko le ho nontša lisele tsa eona ka limatlafatsi tsa bohlokoa. [6]
Se o lokelang ho se etsa: Kenya peo e boletsoeng kaholimo ho li-curry, meroho kapa sopho eo u e ratang ho fumana melemo ea eona. Qoba ho tlola ha eona.
6. Ho Tsamaea U sa roala maoto
Phuputso e re ho ikopanya le 'mele oa motho le lefats'e ho baka litlamorao tse ntle ho bophelo bo botle le' mele, haholoholo tse amanang le boits'ireletso ba mmele, phokotso ea ho ruruha, thibelo ea mafu a itšireletsang 'meleng le pholiso ea maqeba. Ho tsamaea u sa roala lieta ho ka thusa ho fokotsa khatello ea maikutlo, ho khutsisa likelello le 'mele, ho ntlafatsa boleng ba boroko le mesebetsi e meng ea' mele. [7]
Se o lokelang ho se etsa: Tsamaea u sa roala lieta maotong, mobung o mongobo kapa lehlabatheng nako e ka etsang metsotso e 30 ka letsatsi, haholo hoseng.
7. Meroho e Tala e Makhasi
Meroho e makhasi a matala e sireletsa khahlanong le ho fokotseha ha mohopolo ebile ke e 'ngoe ea kalafo e fokolang ea methapo ea kutlo lapeng. Phuputso e bonts'a hore ho ja e le 'ngoe ea meroho e makhasi a matala ka letsatsi ho thusa ho fokotsa ho putlama hoa kelello le mathata a methapo a bakoang ke botsofali. Ho khothalletsoa meroho e makhasi a nang le vithamine K, folate, beta-carotene, flavonoid le lutein. [8]
Se o lokelang ho se etsa: Sebelisa meroho e metala e kang broccoli, linaoa tse tala, k'habeche, lierekisi le khale bonyane hang ka lijo tsa hau. Leka ho qoba meroho e entsoeng ka makotikoting kapa e hoammeng.
8. Ditsokolate Tse Lefifi
Li-flavonoids le li-antioxidants ka chokolete e lefifi li ntle bakeng sa ts'ebetso ea kelello le maloetse a fokolang. Li-chocolate tse lefifi li na le liketso tse matlafatsang tsa ts'ebeliso ea kelello. E na le tšusumetso e bobebe ho CNS hape e thusa ho faneng ka tsoekere le oksijene ho li-neuron. [9] Magnesium ka chokolete e lefifi e boetse e thusa ho khatholla tsamaiso ea methapo
Se o lokelang ho se etsa: Leka ho ja chokolete e lefifi makhetlo a 3-4 ka beke. Ka letsatsi, ho khothalletsoa 30m gm. Qoba chokolete tse lefifi tse nang le tsoekere e ngata.
9. Litholoana Tse Omisitsoeng
Litholoana tse omisitsoeng tse kang lialmonde, liapolekose le walnuts li tletse ka magnesium e ngata. Phepo ena ea bohlokoa e bapala karolo ea bohlokoa ho tsamaisong ea methapo ea pelo le phetiso ea methapo. Magnesium hape e bapala karolo ea tšireletso khahlano le lefu la sele ea neuronal mme e ka thibela le ho alafa maloetse a mangata a methapo. [10]
Se o lokelang ho se etsa: Sebelisa litholoana tse omisitsoeng ka mokhoa o itekanetseng ka letsatsi (ho pota 20 g).
10. Boikoetliso bo tebileng ba ho hema
Boikoetliso bo tebileng ba ho hema (DBE) bo thusa ho koetlisa likelello le 'mele. Boithuto bo re DBE e ntlafatsa ts'ebetso ea sistimi e ikemetseng ea methapo e laolang le ho tsamaisa mesebetsi ea 'mele e kang ho hema, ho otla ha pelo, ho rota le ho tsosa takatso ea thobalano. [leshome le motso o mong]
Se o lokelang ho se etsa: Etsa DBE hoseng ho hong le ho hong. Qoba ho li etsa hang ka mor'a lijo.
11. Yoga, Thuisa le Aerobics
Yoga (kundalini yoga le dhanurasana), ho thuisa le ho ikoetlisa ho nkoa e le e 'ngoe ea litlhare tsa tlholeho ho phekola bofokoli ba methapo. Yoga e ntlafatsa ts'ebetso ea sistimi ea methapo ea kutlo, ho thuisa ho thusa ho boloka matla a 'mele ka ho kenya ts'ebetsong sistimi ea methapo ea kutlo,' me aerobics e thusa ho ntlafatsa mathata a CNS a kang ADHD le khatello ea maikutlo e sa foleng.
Se o lokelang ho se etsa: Etsa yoga, ho thuisa kapa aerobics letsatsi le letsatsi.
12. Monokotšoai
Monokotšoai o kang blueberries le fragole o na le li-flavonoid tse ngata, li-antioxidants le metsoako e khahlanong le ho ruruha. Metsoako ena ea bohlokoa e bonts'a phello e ntle ho mafu a amanang le boko le ho khothaletsa lets'oao la neuronal [12]
Se o lokelang ho se etsa: Kenyelletsa monokotsoai lijong tsa hau ka ho li eketsa ho salate ea litholoana, li-smoothies kapa li-pancake.
13. Tee
Lijana tse kang tee ea chamomile le tee e tala li ruile terpenoids le flavonoids. Tee ea Chamomile e sebelisoa ka mokhoa o pharalletseng e le moriana o bobebe ho kokobetsa methapo le ho fokotsa khatello ea maikutlo le khatello ea maikutlo. [13] Ka lehlakoreng le leng, lik'hemik'hale tse nang le likokoana-hloko tse nang le tee e tala li matlafatsa CNS mme li tlatsetsa bophelong bo botle. [14]
Seo u lokelang ho se etsa: ja chamomile kapa tee e tala bonyane habeli ka letsatsi. Palesa ea palesa le lavender le tsona li nkuoa li le molemo.
14. Aromatherapy
Aromatherapy e thusa ho kenya tšebetsong sistimi ea methapo ea kutlo e laolang pelo, ts'ilo ea lijo, ho ntša metsi, ho tsosa takatso ea thobalano le tse ling tse ngata. Lioli tsa bohlokoa tse kang lavender, bergamot le chamomile tse sebelisetsoang aromatherapy ha li kokobetse khatello ea maikutlo le matšoenyeho feela empa li kenya tšebetsong sistimi ea methapo e thusang ho laola mesebetsi e fapaneng ea 'mele. [leshome le metso e mehlano] Sena se bontša hore aromatherapy e ka ba e 'ngoe ea litlhare tse ntle ka ho fetisisa tsa lapeng ho phekola bofokoli ba methapo.
Se o lokelang ho se etsa: Etsa aromatherapy ka oli ea bohlokoa bonyane metsotso e 30 hang kapa habeli ka letsatsi. Hape, ea ho ikoetlisa ka boikhathollo e sebelisang lioli tsa bohlokoa.
15. Phekolo ea Metsi
Phekolo ea metsi, kalafo ea letamo kapa hydrotherapy ke ea khale joaloka batho. E sebelisoa haholo ho kalafo ea naturopathic bakeng sa ho phahamisa bophelo. Phuputso e re ho qoelisoa metsing (hlooho-hlooho) ho baka tšusumetso ea kelello le mmele mme ho thusa ho boloka tšusumetso e tloaelehileng ea motlakase oa 'mele. Phekolo ea metsi e boetse e thusa ho fokotsa edema ea lehae le mesifa. [16]
Se o lokelang ho se etsa: Fetola pakeng tsa metsi a batang le a chesang ha u ntse u itlhatsoa. Pele hlapa ka metsi a batang ebe ka metsi a futhumetseng. Ebe u qeta ho hlapa ka metsi a batang.
16. Vithamine B12
Vithamine B12 e bohlokoa bakeng sa CNS lilemong tsohle. Phuputso e fumane hore khaello ea vithamine ena ea bohlokoa e hokahane le ho holofala ho hoholo ha kutlo le makoloi. [17] Phuputso e 'ngoe e bontša hore vithamine B12 e ka thusa ho thibela mathata a CNS a kang' dementia ', mathata a maikutlo le Alzheimer's. [18]
Se o lokelang ho se etsa: Sebelisa lijo tse nang le vithamine B12 e ngata joaloka likhoho, nama, mahe, tlhapi le lijo-thollo tse matlafalitsoeng.
17. St. John's Wort
St John's Wort ke palesa e tšehla e sebelisoang haholo joalo ka moriana o loantšang khatello ea maikutlo. Ho sithabela maikutlo ke lefu le tebileng la kelello le lateloang ke mathata a mang a kang ho hlobaela, ho se tsepamise mohopolo hantle, ho felloa ke takatso ea lijo, ho felloa ke thahasello le ho tšoenyeha. St John's Wort ke setlama sa bohlokoa se ka thusang ho sebetsana le mathata a kaholimo le a mang a amanang le methapo ea kutlo. [19]
Se o lokelang ho se etsa: Lokisetsa tee ea St. John's Wort ka ho belisa setlama se omisitsoeng kapa lipalesa tsa sona ka metsing. E noe bonyane habeli ka letsatsi. Qoba ho tlola ha eona.
18. Lihlahisoa tsa lebese
Sethoathoa ke lefu la tsamaiso ea methapo le khetholloang ke ho oa. Phuputso e bonts'a hore lihlahisoa tse fokolang tsa lebese tse fokolang li fokotsa moeli oa ho oela. Li-peptide tsa lebese li eketsa metabolism ea boko mme li bapala karolo ea bohlokoa taolong ea lefu la sethoathoa. Tlhokomeliso, lebese la khomo le ka baka ho ruruha ha methapo ea kutlo ho batho ba bang ba alejiki le protheine ea lebese. [mashome a mabeli]
Se o lokelang ho se etsa: Noa linoelo tsa lebese tse fetang tse 2-3 ka letsatsi. Qoba, haeba u alejiki ho eona.
19. Ja Lijo Tse Thobisang Mpa ea Hao
Bophelo bo botle ba tsamaiso ea tšilo ea lijo bo hokahane le CNS le sistimi ea methapo ea kutlo. Steriotic gut microorganism (libaktheria tse seng kotsi tsa mala) e bapala karolo ea bohlokoa ho ts'ilong 'me tšitiso efe kapa efe ho tsona e ka baka mafu a CNS a kang Alzheimer's, multiple sclerosis le Parkinson. Ho hloka taolo ha methapo ho ka ama mala ka kotloloho. Ka hona, ja lijo tse thobang mpa le tse thusang ho boloka limela tsa mala. [mashome a mabeli a motso o le mong]
Se o lokelang ho se etsa: Ja lijo tse kang yoghurt, litholoana tse nang le fiber e ngata le meroho, oli ea mohloaare le lialmonde.
20. Phomola 'me U robale Hantle
Boleng bo bobe ba ho robala bo ama CNS le sistimi ea methapo. Ho haelloa ke boroko ho eketsa ts'ebetso ea amygdala mme ho baka khatello ea maikutlo, mathata a ho hopola, khatello ea maikutlo le khatello ea maikutlo. [22] Ke ka lebaka leo boroko bo nepahetseng bo nkoang e le e 'ngoe ea litlhare tse ntle ka ho fetisisa lapeng bakeng sa bohloko ba methapo.
Se o lokelang ho se etsa: Nka bonyane lihora tse 7-9 tsa boroko ka letsatsi. Boloka nako ea ho robala.
Lipotso tse tloaelehileng
1. Nka lokisa methapo ea ka ea tlhaho joang?
Ho na le mekhoa e mengata ea tlhaho ea ho lokisa methapo ea kutlo. Li kenyelletsa ho nka khanya ea hoseng ea hoseng, ho tsamaea u sa roala lieta, ho ikoetlisa, yoga le ho ja lijo tse nang le vithamine B12, folic acid, li-antioxidants le polyphenols.
2. Bofokoli ba methapo ke eng?
Bofokoli ba methapo ke boemo boo methapo ea kutlo e senyehang ho bona. Ha methapo e ajoa ho pholletsa le 'mele bakeng sa phapanyetsano ea lets'oao lipakeng tsa boko le likarolo tsa' mele le ka lehlakoreng le leng, tšenyo efe kapa efe ea methapo e ka baka matšoao a sa thabiseng ka lebaka la ho se romelloe hantle ha matšoao.
Arya KrishnanBongaka ba TšohanyetsoMBBS Tseba ho feta
