Mokhoa oa ho fokotsa ho boloka metsi? Leka Litsela Tse 16 Tse Atlehang

Mabitso A Makaletseng A Bana

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'Mele oa motho o na le liperesente tse 60 tsa metsi. Metsi a bapala karolo ea bohlokoa ho etsa mesebetsi ea bohlokoa ea 'mele e kang ho laola mocheso oa' mele, ho thusa boko ba hau ho sebetsa le ho ntša litšila 'meleng. Leha ho le joalo, ha metsi a mangata a bokellana 'meleng oa hau, a ka baka ho ruruha le boikhohomoso, haholo ka mpeng, maotong le matsohong a bitsoang ho boloka metsi, a tsejoang hape e le ho boloka metsi kapa edema. [1] .

Ho boloka metsi ho etsahala ha 'mele o hloleha ho tlosa metsi a mangata lithong tsa' mele. Ho noa letsoai le phahameng, karabelo ea 'mele maemong a leholimo a chesang, mabaka a lihormone, ho se je hantle, meriana le ho se tsamaee hantle ke tse ling tsa lisosa tsa ho boloka metsi. Ho boloka metsi ho baka matšoao a kang ho ruruha, ho satalla manonyeletso, ho nona, ho opa ha likarolo tsa 'mele tse amehileng le liphetoho mmala oa letlalo le letlalo le ikhohomosang.

Leha ho boloka metsi hangata e le ha nakoana mme ho ka phekoloa habonolo, ka linako tse ling e ka ba sesupo sa boemo bo tebileng ba bongaka bo kang pelo, liphio kapa lefu la sebete [1] .

Haeba o na le poloko e matla ea metsi e tšoarellang nako e fetang beke, o lokela ho botsa ngaka hanghang. Maemong ao ho ruruha ho leng bonolo le ho boloka metsi e seng phello ea boemo bo tebileng ba bongaka, o ka leka mekhoa e meng ea ho fokotsa ho boloka metsi kapele le ka tlhaho. Bala ho tseba.

Litsela tsa ho fokotsa poloko ea metsi

1. Ho noa letsoai haholo

Ho noa letsoai kapa sodium ho feteletseng ho ka baka ho boloka metsi [pedi] [3] . Hape, ho ja lijo tse ngata tse tsoetsoeng tse nang le letsoai le lengata ho ka baka poloko ea metsi. Kahoo, fokotsa ho ja letsoai letsatsi le leng le le leng ka ho qoba tšebeliso ea lijo tse ntlafalitsoeng le ho ja litholoana tse ngata, meroho, linate le lipeo tse nang le sodium e tlase.

2. ja lijo tse nang le potasiamo

Potassium ke diminerale ea bohlokoa e phethang likarolo tse 'maloa tsa bohlokoa' meleng oa hau, ho kenyelletsa le ho laola botsitso ba metsi. Potasiamo e ka thusa ho fokotsa ho boloka metsi ka ho leka-lekanya maemo a sodium 'meleng oa hau le ho eketsa tlhahiso ea moroto [4] .

Ja lijo tse nang le potasiamo tse ngata tse kang libanana, tamati, linaoa, li-avocado, khale le spinach.

3. Sebelisa lijo tse nang le magnesium

Ho eketsa ho kenngoa ha magnesium ho ka thusa ho fokotsa ho boloka metsi. Phuputso e bontšitse hore basali ba nang le matšoao a bonolo a ho ilela khoeli ba jang 200 mg ea magnesium ka letsatsi e bakile phokotso ea ho boloka metsi [5] .

Lijo tse ling tse nang le magnesium tse ngata ke lithollo, meroho e makhasi a matala, linate le chokolete e lefifi.

4. Eketsa tlhahiso ea vithamine B6

Ho ea ka phuputso e phatlalalitsoeng ho Journal of Caring Science, vithamine B6 e bontšitsoe e fokotsa ho boloka metsi ho basali ba nang le lefu la pele ho nako. [6] . Kenyelletsa lijo tse nang le vithamine B6 tse ngata lijong tsa hau, joalo ka libanana, walnuts, litapole le nama.

5. Ho ikoetlisa

Ho ikoetlisa ke e 'ngoe ea litsela tse molemohali tsa ho fokotsa ho boloka metsi ka nakoana. Ho ikoetlisa ka mokhoa o fe kapa o fe ho tla ntša mofufutso 'meleng oa hau, o tla o thusa ho lahleheloa ke metsi a mangata. Leha ho le joalo, etsa bonnete ba hore o noa metsi ho tlatsa maro a lahlehileng kamora ho ikoetlisa e le hore o se ke oa ikutloa o felloa ke metsi [7] .

6. Se ke oa imeloa kelellong

Ho imeloa kelellong ho feteletseng ho eketsa hormone cortisol, e nang le tšusumetso e tobileng ho boloka metsi. Mme keketseho ea cortisol e lebisa ho keketseho ea lihormone tse bitsoang antidiuretic hormone kapa ADH e thusang ho laola botsitso ba metsi 'meleng. Hormone ena e sebetsa ka ho romella liphio lipontšo hore na ke metsi a makae a ho pompela 'meleng.

Haeba o sebetsana le maemo a khatello ea maikutlo, o tla khona ho boloka maemo a tloaelehileng a cortisol le ADH, a tla thusa ho lekana ka mokelikeli [8] [9] [10] .

7. Robala hamonate

Kaofela rea ​​tseba hore boroko bo bapala karolo ea bohlokoa ts'ebetsong e nepahetseng ea 'mele. 'Me liphuputso li bontšitse hore boroko bo ka ama methapo ea kutlo e nang le kutloelo-bohloko liphio, e bolokang tekano ea sodium le mokelikeli [leshome le motso o mong] . Ho robala hantle bosiu ho ka thusa 'mele ho boloka boemo ba metsi le ho fokotsa ho boloka metsi.

8. Noa tee ea dandelion

Dandelion ke setlama se sebelisitsoeng mokhoeng o mong oa kalafo ho phekola ho boloka metsi, ke hobane dandelion ke seolo sa tlhaho se itšireletsang. Phuputso e bonts'itse hore batho ba nkileng litekanyo tse tharo tsa lekhasi la dandelion ka nako ea lihora tse 24 ba ekelitse tlhahiso ea moroto [12]

9. Fokotsa li-carb tse hloekisitsoeng

Ho sebelisoa ha lik'habohaedreite tse ntlafalitsoeng ho eketsa tsoekere maling le insulin. Mefuta e phahameng ea insulin e etsa hore 'mele oa hau o boloke letsoai le lengata ka ho phahamisa letsoai le ntseng le sebelisoa hape liphio tsa hau. Sena se lebisa ho bokelleng mokelikeli o feteletseng kahare ho 'mele [13] .

Ho fokotsa ho boloka metsi, qoba ho ja lik'habohaedreite tse ntlafalitsoeng joalo ka lijo-thollo tse tsoetsoeng, tsoekere ea tafoleng le phofo e tšoeu.

10. Noa tee kapa kofi

Kofi le tee li na le caffeine e nang le tšusumetso e matla mme e ka thusa ho fokotsa ho boloka metsi. Ho kenngoa ha caffeine ho eketsa tlhahiso ea moroto le ho fokotsa ho boloka metsi 'meleng [14] . Noa tee kapa kofi e itekanetseng.

Litsela tse ling tsa ho fokotsa poloko ea metsi

Ho boetse ho na le mekhoa e meng ea ho fokotsa ho bolokoa ha metsi e ts'ehelitsoeng ke bopaki ba anecdotal mme e so ka e ithutoa ka bophara.

• Parsley - Parsley e nkuoe e le mochini oa tlhaho o itšireletsang meriana ea setso, e sebelisetsoang ho fokotsa ho boloka metsi [leshome le metso e mehlano] [16] .

• Metsi a nooang - Ho lumeloa hore metsi a nooang a ka thusa ho fokotsa ho boloka metsi.

• Hibiscus - Phello ea diuretic ea hibiscus e bontšitsoe phuputsong, e ka thusang ho fokotsa ho boloka metsi [17] .

• Horsetail - Phuputso ea 2014 e fumane hore horsetail e na le litlamorao tsa diuretic [18] .

• Silika ea poone - Silika ea poone e sebelisoa e le moemeli oa diuretic likarolong tse ling tsa lefats'e ho phekola ho boloka metsi.

• Tsamaisa mmele wa hao - Ka linako tse ling khaello ea motsamao e ka baka poloko ea metsi, ka hona haeba ho na le motsamao oa 'mele e ka thusa ho fokotsa ho boloka metsi.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang