U BATLA HO EKETSA BOLELELE BA HAU? JA LIJO TSENA TSE 9

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Se ke oa Lahleha

Lapeng

Bophelo bo botle bredcrumb

Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh ka la 3 Pherekhong 2019

Na ke uena motho ea botsoang khafetsa, 'o bolelele bo bokae'?. Bolelele ke ntho e tšoenyang batho ba bang haholo. Ba qala ho ba le mathata a tlase ha batho ba qala ho ba soma. Kahoo, sengoloa sena se tla sebetsana le matšoenyeho a tšoanang mme se tšohle ka lijo tse ling tseo u ka li jang ho eketsa bophahamo.

Ke lintlha life tse khethollang bolelele ba hau?

Bolelele ba hau bo latela liphatsa tsa hau tsa lefutso ho isa bohōleng bo itseng. Motheong oa lithuto tsa mafahla, boramahlale ba etsa qeto ea lefutso le hore na le ama bophahamo ba mmele joang ho bolelang hore lefahla le leng le lelelele le leng le kanna la ba le lelelele ^[1] , ^[pedi] . Mme ho ipapisitsoe le thuto ena, liperesente tse 60 ho isa ho tse 80 tsa phapang ea bophahamo bathong ke ka lebaka la liphatsa tsa lefutso 'me liperesente tse ling tse 20 ho isa ho tse 40 li bakoa ke phepo e nepahetseng ^[3] , ^[4] .

Hormone ea kholo ea motho (hGH), e nang le li-amino acid tse 191, e hlahisoa ke tšoelesa ea pituitary e phethang karolo ea bohlokoa kholo, 'mele, metabolism le tokiso ea lisele. ^[5] , ^[6] . Hormone ena ea kholo e matlafatsa kholo ea lisele tsohle tsa 'mele, ho kenyeletsoa le masapo. Kamora lilemo tse 20, bophahamo bo emisa ho eketseha mme lebaka ke lipoleiti tsa kholo ea hau kapa lipoleiti tsa epiphyseal, lefufuru le fumanoeng haufi le pheletso ea masapo a hau a malelele ^[7] .

Bolelele ba hau boa eketseha ka lebaka la ho lelefatsa masapo a malelele, ka lebaka la sebopeho se mafolofolo sa lipoleiti tsa kholo. Empa, ha motho a le haufi le ho kena bohlankaneng kapa boroetsaneng, liphetoho tsa lihormone li lumella lipoleiti tsa kholo hore li se sebetse le ho lelefatsa masapo ho emisa. Mona ke moo bophahamo ba hau bo emang teng. Leha ho le joalo, ho ja lijo tse nepahetseng ho ka thusa.

Lijo Ho Eketsa Bophahamo ba Hau

1. Turnip

Turnips li fumanoa li ruile haholo lihormone tsa kholo, mme li-turnip tse jang li ka thusa ho eketsa bophahamo. E na le livithamini, liminerale le likhoele tse ngata, li ka thusa ho matlafatsa sephiri sa kholo ea lihormone 'meleng le eona e thusang ho eketsa bophahamo. Ntle le li-turnip ke mohloli o motle oa phosphorus, vithamine B2, vithamine K, potasiamo, magnesium le manganese.

2. Li-Raspberries

Li-Raspberries li na le melatonin e ngata e ka eketsang tokollo ea hormone ea kholo ea motho ka liperesente tse 157. Phuputso e bonts'a hore melatonin e hlohlelletsa tšoelesa ea pituitary eo le eona e hlohlelletsang sephiri sa kholo ea lihormone ka 'meleng o thusang ho eketsa bophahamo. ^[8] . Li-Raspberries le tsona ke mohloli o motle oa vithamine C, manganese le fiber fiber.

3. Mahe

Mahe ke lijo tse ling tse ka matlafatsang tlhahiso ea lihormone tsa kholo ka lebaka la boteng ba choline, vithamine e qhibilihang metsing. Vithamine ena ke selelekela sa neurotransmitter acetylcholine e eketsang bophahamo le matla a hau ka nako e le 'ngoe ho latela phuputso ea 2008 e phatlalalitsoeng ho Journal of the International Society of Sports Nutrition ^[9] . Choline hape ke phepo ea bohlokoa e hlokahalang bakeng sa ho supa lisele, sebopeho sa sele, sebopeho sa masapo le lipalangoang tsa lipid ^[10] .

4. Lihlahisoa tsa lebese

Lihlahisoa tsa lebese tse kenyelletsang chisi ea kottage, lebese, curd le yogurt kaofela li na le liminerale tsa bohlokoa tse kang vithamine A, calcium, vithamine E, vithamine D le vithamine B. Lebese le na le li-amino acid tse robong tse thusang kholo lisele mme e nkuoa e le lijo tse felletseng tsa protheine. Boemo bo phahameng ba li-amino acid lihlahisoa tsa lebese li bapala karolo e kholo ho hlohlelleng tlhahiso ea tlhaho ea kholo ea motho ea kholo ^{[leshome le motso o mong]} .

5. Khoho le nama ea khomo

Ho tšoana le mahe, khoho le nama ea khomo li na le liprotheine tse ngata tse etsang hore e be lijo tse ntle haholo tse nang le protheine. Khoho le nama ea khomo li thusa ho aha lisele le mesifa mme li khothaletsa ho boloka ho boloka ha motho hormone. Khoho e na le l-arginine e ngata, e leng amino acid e ithutoang e le ntho e ka susumetsang ts'ireletso ea li-hormone ea kholo. Ka lehlakoreng le leng, nama ea khomo e na le li-amino acid tse kopanyang l-ornithine e phahamisang li-hormone tsa kholo ea hau ka makhetlo a mane ^[12] .

6. Litlhapi tse mafura

Litlhapi tse mafura joaloka salemone ea naheng le tuna li tletse liprotheine le vithamine D. Liprotheine, joalo ka ha bohle re tseba ke 'mele oa rona o ahang, o thusang ho aha lisele le ho eketsa bophahamo. Liprotheine li na le li-amino acid tsohle tse tsebahalang ka ho eketsa kholo ea lihormone hape li bohlokoa bakeng sa ho boloka masapo a matla le a phetseng hantle, lisele, mesifa, litho, letlalo le meno ^[13] .

7. Ke 'na

Soy ke sejo se felletseng se tletseng phepo e ka eketsang bophahamo ba hau haeba e jeoa letsatsi le letsatsi ka lebaka la boteng ba amino acid l-arginine. E eketsa kholo ea hau ea kholo ka ho hlasimolla tšoelesa ea pituitary ^[14] . E boetse e ntlafatsa botenya ba masapo le lisele. Kenyelletsa soya e besitsoeng kapa e phehiloeng ka har'a lisalate tsa hao, raese le lijana tse ling.

8. Linate le lipeo

Linate le lipeo li jeoa e le lijo tse bobebe ho khotsofatsa takatso ea hau ea tlala. Linate tse joalo ka linate, walnuts le lialmonde le lipeo tse kang peo ea mokopu, li-flaxse, jj. Li ruile l-arginine, e leng amino acid e hlohlelletsang kholo ea hormone ea kholo ea motho. Linate le lipeo tsena li na le maemo a phahameng a gamma-aminobutyric acid (GABA) e hlohlelletsang tšoelesa ea pituitary ho hlahisa lihormone tse ngata tsa kholo ea motho. ^{[leshome le metso e mehlano]} .

9. Ashwagandha

Ashwagandha, eo hape e tsejoang ka hore ke ginseng ea India, e thusa ho eketsa bophahamo. Mefuta e fapaneng ea liminerale e teng setlama e holisa masapo le ho eketsa masapo mme e na le bokhoni ba ho susumetsa kholo ea motho ka tsela e sa tobang. O ka ja ashwagandha ka ho kopanya likhaba tse peli tsa phofo ea eona khalase ea lebese.

Melemo le litla-morao tsa Ashwagandha (Indian Ginseng) U Lokela ho Tseba

Litsela tse ling tsa ho eketsa bophahamo ba hau

Ho ikoetlisa ka matla a holimo ho phahamisa kholo ea kholo ea motho.
Fumana boroko bo lekaneng ha liphuputso li bontšitse hore ho se robale ka ho lekaneng ho ka fokotsa palo ea lihormone tsa kholo tse hlahisoang ke 'mele oa hau ^[16] .
Itloaetse yoga le ho sesa.
Natefeloa ke phepo e nepahetseng 'me u ikoetlise hantle.

Sheba Litšupiso tsa Sengoloa

[1]Moayyeri, A., Hammond, C. J., Valdes, A. M., & Spector, T. D. (2012). Pale ea Cohort: Mafahla a UK le Mafahla a Tsofetseng a Tsofetseng. Koranta ea Machabeng ea Epidemiology, 42 (1), 76-85.
[pedi]Polderman, T. J., Benyamin, B., De Leeuw, C. A., Sullivan, P. F., Van Bochoven, A., Visscher, P. M., & Posthuma, D. (2015). Tlhatlhobo ea meta ea botsitso ba litšobotsi tsa batho e ipapisitse le lilemo tse mashome a mahlano tsa lithuto tsa mafahla. Liphatsa tsa lefutso tsa tlhaho, 47 (7), 702.
[3]Schousboe, K., Visscher, P. M., Erbas, B., Kyvik, K. O., Hopper, J. L., Henriksen, J. E., ... & Sørensen, T. I. A. (2004). Ho ithuta ka mafahla ka litšusumetso tsa lefutso le tikoloho ho boholo ba 'mele oa motho e moholo, sebopeho le sebopeho. Koranta ea machabeng ea botenya, 28 (1), 39.
[4]Jelenkovic, A., Sund, R., Hur, Y. M., Yokoyama, Y., Hjelmborg, J. V. B., Möller, S., ... & Aaltonen, S. (2016). Tšusumetso ea liphatsa tsa lefutso le tikoloho ho tloha boseeng ho fihlela bongoaneng: Tlhatlhobo e kopaneng ea batho ka bomong ea mafahla a 45. Litlaleho tsa mahlale, 6, 28496.
[5]Nass, R., Huber, R. M., Klauss, V., Müller, O. A., Schopohl, J., & Strasburger, C. J. (1995). Phello ea kalafo ea 'hormone' ea kholo (HGH) mabapi le bokhoni ba mosebetsi oa 'mele le ts'ebetso ea pelo le pulmonary ho bakuli ba nang le khaello ea hGH e fumanoeng ha ba se ba le baholo. Journal ea Clinical Endocrinology & Metabolism, 80 (2), 552-577.
[6]Møller, N., Jørgensen, J. O. L., Abildgärd, N., Ørskov, L., Schmitz, O., & Christiansen, J. S. (1991). Liphello tsa kholo ea hormone ho metabolism ea tsoekere. Patlisiso ea Hormone ho Paediatrics, 36 (Suppl. 1), 32-35.
[7]Nilsson, A., Ohlsson, C., Isaksson, O. G., Lindahl, A., & Isgaard, J. (1994). Taolo ea Hormonal ea kholo ea longitudinal bone. Koranta ea Europe ea phepo e nepahetseng ea bongaka, 48, S150-8.
[8]Valcavi, R., Zini, M., Maestroni, G. J., Conti, A., & Portioli, I. (1993). Melatonin e matlafatsa sephiri sa kholo ea 'hormone' ka litsela tse ling ntle le kholo ea 'hormone' e lokollang 'hormone'. Endocrinology ea bongaka, 39 (2), 193-199.
[9]Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). Phello ea matsatsi a 6 a alpha glycerylphosphorylcholine ka matla a isometric. Journal ea Mokhatlo oa Machaba oa Lipapali Phepo e nepahetseng, 12, 42.
[10]Semba, R. D., Zhang, P., Gonzalez-Freire, M., Moaddel, R., Trehan, I., Maleta, K. M., Ordiz, M. I., Ferrucci, L.,… Manary, M. J. (2016). Mokhatlo oa serum choline le kholo e sa lekanang ea kholo ea kholo ho bana ba banyenyane ba tsoang mahaeng a Malawi. Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 104 (1), 191-197.
[leshome le motso o mong]Rogers, I., Emmett, P., Gunnell, D., Dunger, D., Holly, J., & ALSPAC Sehlopha sa Boithuto. (2006). Lebese e le lijo tsa kholo? Lintho tse amanang le kholo ea insulin li hokahanya. Phepo ea sechaba ea bophelo bo botle, 9 (3), 359-368.
[12]Zajac, A., Poprzecki, S., Zebrowska, A., Chalimoniuk, M., & Langfort, J. (2010). Tlatsetso ea Arginine le ornithine e eketsa kholo ea 'hormone' le 'insulin' '' '' factor '' serum 'kamora ho ikoetlisa ka matla ho baatlelete ba koetlisitsoeng ka matla. Journal ea Matla le Patlisiso ea Boemo, 24 (4), 1082-1090.
[13]Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J., & Kalina, T. (2016). Likamano tse kholo tsa bolelele ba banna: Phuputso ea linaha tse 105. Moruo le Biology ea Batho, 21, 172-195.
[14]Van Vught, A. J. A. H., Nieuwenhuizen, A. G., Veldhorst, M. A. B., Brummer, R.-J. M., & Westerterp-Plantenga, M. S. (2009). Likarolo tsa kholo ea lihormone ha ho kenoa ka soyprotein kapa ntle le mafura le / kapa k'habohaedreite ho batho. e-SPEN, European e-Journal ea Clinical Nutrition le Metabolism, 4 (5), e239 – e244.
[leshome le metso e mehlano]MATLA, M. E., YARROW, J. F., MCCOY, S. C., & BORST, S. E. (2008). Keketseho ea Hormone Isoform e Arabela ho GABA Ho kenoa ha Phomolo le kamora ho ikoetlisa. Bongaka le Saense ho Lipapali le Boikoetliso, 40 (1), 104-110.
[16]Honda, Y., Takahashi, K., Takahashi, S., Azumi, K., Irie, M., Sakuma, M., ... & Shizume, K. (1969). Sephiri sa kholo ea kholo nakong ea boroko bosiu mothating o tloaelehileng. Tlaleho ea Clinical Endocrinology & Metabolism, 29 (1), 20-29.