Ha e le hantle ha ho tsotellehe hore na u lilemo li kae - haeba u ja kamehla lik'hilojule ho feta ha u chesa, u tla boima. Empa ho na le linako tse itseng bophelong ba hau ha monyetla oa ho fumana boima bo sa batleheng o nyoloha. A re qaleng ka matsatsi ao a k'holejeng:
Boima bo Tsoang ho Motho e Mocha ea Leshome le Metso e Mehlano
College ke nako e thabisang ho batho ba baholo, hape ke nako eo ka eona batho ba atisang ho ba boima.
Phuputso e tsoang Univesithing ea Cornell e bontšitse hore ka karolelano motho ea hloekileng o fumane liponto tse fetang tse 4 libeke tse 12 tse qalang.
Bakeng sa batho ba bangata ba hloekileng, moleko oa ho ja lijo tse se nang letho le ho bokella likarolo tse ka holong ea ho jela o lebisa lerabeng lena la boima. Lebaka le leng le etsang hore motho e mong le e mong ea lilemo li leshome le metso e mehlano a fokotsehe ho fokotsa tšebetso ea 'mele le ho kopanya nako ea ho ithuta le nako ea ho noa.
Litlhahiso Tse Lokelang ho Qoba Freshman Metso e Mehlano
- Sheba boholo ba likarolo tsa hau holong ea ho jela. Khetha li-salate, meroho e meroho e phetseng hantle, nama e mafura, le bohobe bo feletseng ba koro. Fokotsa likotlolo tsa Fora, li-sodas tse tsoekere , li-dessert le lijo tse halikiloeng.
- Boloka li- snacks tse phelang hantle letsohong. U se ke ua reka mekotla e kholo ea litapole tse mafura, litlhapi tsa tortilla, le chisi li thothomela. Haeba u na le sehatsetsi, u ka boloka meroho e mecha le ho pata.
- Khetha linoko tsa lijo-thollo tse feletseng, likuku tsa raese, linate, litholoana tse ncha le litholoana tse omisitsoeng . Haeba o batla khalori e phahameng, ho futsaneha ha lijo-thollo, ho li reka ka mekotla e le 'ngoe e le hore u tle u laole khalori ea hau.
- Khomarela lino tse phetseng hantle. Li-sodas tsa sugary ha li na phepo e nepahetseng ntle le lik'hilojule tse ka eketsang ka potlako. Noa likhalase tse seng kae tsa metsi lipakeng tsa lijo.
- Etsa boikoetliso. Kea tseba hore nako ea ho ithuta ke ea bohlokoa, empa u lokela ho lula u le mafolofolo. Ha ho hlokahale hore u ee setsing sa koetliso kapa u etse ntho leha e le efe e tsotehang haholo.
- Ho tsamaea bonyane metsotso e 30 ka matsatsi a mararo ka beke ke tsela e bonolo ea ho lula u le mafolofolo le ho chesa lik'hilojule tse eketsehileng.
Ho phela hammoho le ho fumana boima ba 'mele hammoho
Sethaleng se latelang seo hangata se tlisang phaello e eketsehileng ea boima ke ha u nyalana kapa u kena le molekane oa hao oa bophelo. Le hoja batho ba lenyalong ba atisa ho phela hantle ho feta batho ba masoha, ho boetse ho na le tšekamelo ea ho theola boima ba 'mele.
Ke hobane'ng ha see se etsahala? E ka 'na ea bakoa ke ho fokotsa tšebetso ea ho ikoetlisa hobane e leka ho lula lapeng' me e robala bethe ka khalase e ntle ea veine. Hape, ha batho ba bang ba fumana molekane, ba ka 'na ba se ke ba hlola ba ikutloa ba hloka ho ela hloko boima ba bona. Lebaka le leng le ka 'na la e-ba ka lebaka la takatso ea ho hlokomelana le ho ba le lijo tse tšelisang hammoho.
Litlhahiso tsa ho Qoba ho Feta 'Mele ka Mor'a Lenyalo / Ho Tsamaea Hammoho
- Tloha bethe. Etsa nako ea mesebetsi ea boipheliso eo u ka e thabelang hammoho. U ka 'na ua batla ho nahana ka ho ikopanya le sehlopha sa bophelo bo botle kapa ho itlama ho tsamaea kapa ho matha bonyane metsotso e 30 ka matsatsi a mahlano ka beke.
- Khetha lijo tse nang le phepo e nepahetseng, tse tlaase le ho sheba boholo ba likarolo nakong ea lijo. Sebeletsa salate e kholo e le lijo ka makhetlo a seng makae ka beke 'me u qobe lijo tse halikiloeng le lijo tse nang le lik'hilojule tse phahameng.
- Kopantsanang ka mantsoe a monate le ho kenyetsa ho e-na le li-candie le lijo tse ruileng.
- Nka sehlopha sa ho pheha hammoho 'me u ithute ho itokisetsa lijo tse phelisang hantle le tse monate lapeng. Ho arolelana ho pheha le ho rera lijo ho tse peli ho tla u thusa ho phelisana ka lijo tse nepahetseng.
Boima ba ho ja le ho ja tse peli
Ho fumana boima ba 'mele nakong ea bokhachane ke ntho e tloaelehileng,' me ho ka 'na ha nka nako e fetang selemo ka mor'a hore lesea la hao le hlahe ho lahleheloa ke boima boo bohle bo boima. Hase kamehla ho leng bonolo, leha ho le joalo. Haeba mekhoa ea hau ea ho ja e fetohile nakong ea likhoeli tse robong tsa bokhachane, u tla lokela ho li fetola ho khutlela boima ba hao bo botle.
Litlhahiso Bakeng sa Tahlehelo ea Boima ba 'mele Ka mor'a Boimana
- Basali ba anyang ba atisa ho theola boima ba 'mele ho feta bo-'mè ba sa etseng.
- Boikoetliso ba kamora 'mele bo hlokahalang bakeng sa ho boela o e-na le litekanyetso tsa pele ho masea.
- Khetha lijo tse nang le phepo tse kang litholoana, meroho, liphoofolo tse mafura, lijo tsohle le limela hore u fumane lik'hilojule tseo u li hlokang.
- Lula hōle le lijo tse sa jeseng lijo le lijo tse hlahisang li-calorie tse phahameng. Hopola hore u tla ba mohlala o motle oa lijo tsa ngoana oa hao oa ho ja.
- U se ke ua lebella ho hongata haholo haufinyane. Mabitso a supampiri a ka tsoala le ho khutlela ka baesekele ka khoeli kapa tse peli, empa boholo ba rona re nka nako e telele.
- Ho ka nka selemo ho lahleheloa ke boima ba 'mele oa lesea, kahoo u phomole' me u se ke ua tela.
Boima ba Phomolo Boa Fumana
Nako ea phomolo ke nako e tlang ha re atisa ho theola boima ba 'mele - ke nako e tloaelehileng ea ho apara limilione tse peli kapa tse peli. Seo se ka 'na sa se ke sa bonahala haholo, empa se eketsa ka lilemo tse ngata.
Batho ba bangata ba iponahatsa ka boikemisetso bo botle ba ho etsa liqeto tsa Selemo se Secha, empa ke hobane'ng ha u sa qale ho qala ka January mme u lule u phetse hantle nakong ea matsatsi a phomolo?
Litlhahiso tse ka Qoang Lihoho tsa Bosiu
- Ja lijo tse monate le tse phetseng hantle pele u e-ea meketeng ea phomolo e le hore u se ke ua ja haholo ka mor'a hore u fihle.
- U se ke ua pota-pota tafoleng ea li-buffet moo ho bonang le ho nkhang ha monate ho monate haholo.
- Boloka lenaneo la hau la ho ikoetlisa le tsamaea. Haeba u ikakhela ka setotsoana litabeng tse 'maloa, u ka lakatsa ho eketsa nako ea hao ea ho ikoetlisa letsatsi le leng le le leng ho chesa lik'hilojule tse eketsehileng.
- Lula u noa joala. Joala bo na le lik'hilojule tse ngata tseo u sa li hlokeng, 'me boholo bo ka senya thiamin le folate ' meleng oa hau.
- Haeba u ikemiselitse ho itlosa bolutu, etsa bonnete ba hore u noa khalase ea metsi pakeng tsa seno se seng le se seng se seholo.
- Fana ka lijo tse nang le phepo nakong ea lijo tsa phomolo. Litholoana le meroho tse mebala-bala li mebala-bala li monate, li monate ebile li phetse hantle.
- U se ke ua tšollela li-sauces le li-gravies tse eketsehileng. Boloka likarolo tsa hau tsa lijo tse nang
Boima ba ho Feta Nakong ea Lilemo Tse Bohareng
Bohareng ba lilemo bo qala ho le lilemo li 41, 'me e ka ba nako e hlollang. Bana ba se ba le baholo ebile mohlomong ba ka ntle ho ntlo. Lipakane tsa hao tsa mosebetsi le tsa setsebi li ntse li finyelloa, 'me bophelo (le ho ikoetlisa) ho ka' na ha qala ho lieha hanyenyane.
Mekhoa ea ho phela butle-butle e ka 'na ea e-ba e ntle, empa ena hase nako ea ho fokotsa mosebetsi oa hau oa boipheliso. U se ke ua qala ho ja lijo tse ngata haholo tsa junk hona joale, ebang. Botenya ba lilemong tsa bohareng bo isa ho mafu a sa foleng a kang lefu la pelo, lefu la tsoekere le 'dementia' hamorao bophelong.
Haeba u se u ntse u le boima bo feteletseng kapa u le boima haholo, ena ke nako ea ho theola boima ba 'mele hobane bophelo bohle ba hao bo itšetlehile ka eona.
Litlhahiso tsa ho Qoba Boima ba ho Feta Nakong ea Bohareng
- Lula u le mafolofolo. Ho ikoetlisa ha ho chese lik'hilojule feela empa ho thibela mesifa ea tahleheloa. Matšoao a maholoanyane a hao, lik'halori tse ngata tseo u li chesang.
- Haeba o na le boima bo feteletseng kapa o mafura haholo, ke nako ea ho teba ka boima ba 'mele. Sebelisa diary ea lijo ho lata lijo tsa hau.
- Haeba u sa tsebe hantle hore na u ka ja hantle joang, buisana le setsebi sa lijong kapa setsebi sa phepo .
- Kaha joale bana ba se ba tsamaile u ka iphumanela u e-ja lireschorente hangata. Batho ba atisang ho ja lireschorenteng ba na le tšekamelo ea ho ba le mathata a boima ba 'mele.
- Sheba boholo ba likarolo tsa hau mme u etse khetho e nepahetseng. Fana ka lijo tsa hau kapa u nke halofo ea bona lapeng.
- Tsoela pele ho khetha lijo tse nang le phepo:
- Ja bonyane litholoana le meroho e mehlano ka letsatsi.
- Ja lijo le liphoofolo tse mafura.
- Thabela linate tse phetseng hantle joaloka lialmonde le walnuts.
- Khetha lijo tsohle. Qoba lijo tse monate, lijo tse halikiloeng, lijo tse tsoekere mme u se ke ua ja lijo tse ngata haholo.
Ho khaotsa ho ba moimana le ho boima ba 'mele
Ho ikhula khoeli ke nako ea phetoho, ka bobeli 'meleng le maikutlong' me basali ba bangata ba na le bothata ba ho ba le boima ba 'mele nakong ena. Ho ikoetlisa ke habohlokoa hona joale; o hloka ho lula o le mafolofolo ho boloka boima bo boima mme o boloke masapo a hao a le matla. Khetha lijo tse matlafatsang joaloka soya, broccoli le cauliflower - li ka thusa ho fokotsa kotsi ea kankere ea matsoele. Ho boloka boima bo botle ho tla boela ho fokotsa kotsi ea lefu la pelo le lefu la tsoekere.
Lisebelisuoa Tse ka Qoang ho Fumana Boima ba Meriana ea Meriana
- Joaloka kamehla, khetha lijo tse phelisang hantle 'me u shebe likarolo tsa hau.
- U tla hloka lik'hilojule tse seng kae ha u ntse u le lilemong . Haeba u sa fokotsa lik'halori tsa hau kapa u eketsa liketsahalo tsa hau, o tla boima.
- Lijo tse ling li fetoha 'me lijo tse ling tsa lijo li ka u imolla ho tloha mokhoeng oa menopausal.
- Eketsa litholoana tsa hau le meroho mme u nahane ka ho nka lijo tse ling tsa lijo tse kang soya, velo e khubelu, vithamine ea B-6, vithamine E , le omega-3 fatty acids.
- Ke boetse ke na le litlhahiso tsa ho tloaela ho ja le meno.
- Calcium e tlatsetsa ka vithamine D e ka thusa ho boloka masapo a hao a phetse hantle. U lokela ho qala ho noa li-calcium nako e telele pele u khaotsa ho ipolaea.
Litlhahiso tsena tsohle ho thibela boima ba 'mele li na le thuso ho lilemo leha e le life le nako efe kapa efe ea bophelo ba hau. Haeba u latela tsohle, u ka khona ho lula u phetse hantle, u thabile 'me u phela hantle' meleng.
Lisebelisoa:
Gonzalez A, White E, Kristal A, Littman A. "Tšebetso ea Calcium le Lilemo Tse 10 tsa Boima ba Boima ba Matsoho Bakeng sa Batho ba Boholo-holo ba Hōlileng." Journal of Academy of Nutrition le Dietetics, Buka ea 106, Khaolo ea 7, Maqephe 1066-1073. http://www.andjrnl.org/article/S0002-8223(06)00872-8/batisiso.
Levitsky DA, Halbmaier CA, Mrdjenovic G. "Phaello ea boima bo hloekileng: mohlala bakeng sa ho ithuta seoa sa botenya." Int J Obes Relat Metab Disord. 2004 Nov; 28 (11): 1435-42. http://www.nature.com/ijo/journal/v28/n11/abs/0802776a.html.
McCrory MA, Fuss PJ, Hays NP, Vinken AG, Greenberg AS, Roberts SB. "Ho ja lijo tse ngata Amerika: botsoalle pakeng tsa lijo tsa reschorente le mafura a 'mele ho banna le basali ba baholo ba phetseng hantle ba lilemo li 19 ho ea ho tse 80." Obes Res. 1999 Nov; 7 (6): 564-71. http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1999.tb00715.x/abstract.
Roberts SB, Mayer J. "Boikarabelo ba phomolo ea phomolo: 'nete kapa khopolo-taba?" Tšebeliso ea Lithethefatsi 2000 Dec; 58 (12): 378-9. http://nutritionreviews.oxfordjournals.org/content/58/12/378.long.
Rosano GM, Vitale C, Tulli A. "Ho laola kotsi ea pelo ho basali ba menopausale." Boemo ba leholimo. 2006 Sep; 9 (5): 19-27. http://www.tandfonline.com/doi/abs/10.1080/13697130600917732?journalCode=icmt20.
Sobal J, Rauschenbach B, Frongillo E. "Liphetoho tsa boemo ba lenyalo le liphetoho tsa boima ba 'mele: tlhahlobo ea nako ea United States." Scientific Social & Medicine Buka ea 56, Khatiso ea 7, April 2003, Maqephe 1543-1555. http://www.sciencedirect.com/science/article/pii/S0277953602001557.