Hobaneng ho le thata ho theola boima ba 'mele - Malebela a ho theola boima ba' mele - Lijo tse 10 tse tsebahalang haholo - Liopereishene tse ntle ka ho fetisisa tsa ho theola boima ba 'mele
Lijo tse fokolang: Le leng la mabaka a atileng haholo a etsang hore batho ba be le bothata ba ho theola boima ba 'mele ke ho se je hantle. Ho ja lijo tse ngata tse sa pheleng hantle tse nang le tsoekere le mafura a sa pheleng hantle ho ka tlatsetsa boima bo sa laoleheng.
Ho se ikoetlise: Boikoetliso bo phetha karolo ea bohlokoa ho fokotseng boima ba 'mele. Ntle le ho ikoetlisa kamehla, ho thata ho chesa lik'hilojule tse eketsehileng le ho fokotsa boima ba 'mele.
Ho se robale ka ho lekaneng: Boroko ke ba bohlokoa bakeng sa ho boloka tšebetso ea metabolism e phetseng hantle. Ho hloka boroko ho ka senya matšoao a metabolism a laolang takatso ea lijo, e leng se lebisang ho ja ho tlōla le ho sebelisa lik'halori tse feteletseng.
Ho se leka-lekane ha Hormonal: Ho se leka-lekane ha li-Hormonal, tse kang ho se sebetse ha qoqotho kapa lefu la polycystic ovary, ho ka lebisa ho boima ba 'mele' me ho ka etsa hore ho be thata ho theola boima ba 'mele ka mekhoa e tloaelehileng ea ho ja le ho ikoetlisa.
Lintlha tsa kelello: Lintho tsa kelello, tse kang khatello ea maikutlo le ho ja maikutlong ho ka lebisa ho ja ho feta tekano, ho etsa hore boima ba 'mele bo be boima.
Meriana: Meriana e meng e ka baka boima ba 'mele, e etsa hore ho be thata ho theola boima ba' mele le ha batho ba phela bophelo bo botle.
Liphatsa tsa lefutso: Liphatsa tsa lefutso le tsona li ka phetha karolo ea ho eketsa boima ba 'mele le botenya. Batho ba bang ba ka 'na ba e-ba le liphatsa tsa lefutso tsa ho eketsa boima ba' mele, e leng ho etsang hore ho theola boima ba 'mele ho be thata le ho feta.
Qetellong, ho lahleheloa ke boima ba 'mele ho hloka phetoho e inehetseng ea bophelo ka ho ja lijo tse phetseng hantle, ho ikoetlisa kamehla, ho robala ka ho lekaneng, le ho sebetsana le mathata a bophelo bo botle a ka tlatsetsang boima ba' mele. Ho buisana le litsebi tsa bophelo bo botle ho tseba le ho sebetsana le litšitiso tse ka bang teng ho theola boima ba 'mele ho khothaletsoa haholo.
Litlhahiso tsa ho theola boima ba 'mele ke tsena:
Ja lijo tse phetseng hantle le tse leka-lekaneng: Kenya litholoana tse ngata, meroho, liprotheine tse se nang mafura le lijo-thollo lijong tsa hau.
Eketsa boikoetliso ba 'mele: Ikemisetse ho ikoetlisa kamehla, joalo ka boikoetliso ba pelo le methapo ea pelo le boikoetliso ba matla, bonyane metsotso e 30 ka letsatsi.
Boloka tlaleho ea tsoelo-pele ea hau: Ho beha leihlo tsoelo-pele ea hau ea ho theola boima ba 'mele ho ka u thusa hore u lule u le mafolofolo ha u ntse u finyella lipakane tsa hau.
Robala ka ho lekaneng: Ikemisetse ho fumana bonyane lihora tse 7-8 tsa ho robala bosiu ka bong ho thusa ho laola takatso ea lijo le metabolism.
Laola khatello ea maikutlo: Laola khatello ea maikutlo ka mekhoa ea ho phomola e kang ho thuisa, ho phefumoloha ho tebileng, kapa yoga ho qoba ho ja ho tlōla maikutlo.
Fokotsa lijo tse phehiloeng le tse nang le lik'halori tse ngata: Lino tse tsoekere, lijo tse se nang phepo, le lijo tse bobebe tse phehiloeng li lokela ho fokotsoa kapa li felisoe lijong tsa hau.
Batla tšehetso: Nahana ka ho batla tšehetso ho metsoalle, lelapa, kapa setsebi sa tlhokomelo ea bophelo nakong ea leeto la ho theola boima ba 'mele.
Ke habohlokoa ho hopola hore ho theola boima ba 'mele ka bophelo bo botle le bo tsitsitseng ho nka nako le boitlamo. Butle-butle ho lahleheloa ke boima ba lik'hilograma tse 1-2 ka beke ke sepheo se sireletsehileng le se ka finyelloang ho batho ba bangata.
Lijo tse 10 tse tsebahalang haholo ke tsena:
Mefuta ea Mediterranean: Lijo tse nang le bophelo bo botle ba pelo tse hatisang lijo-thollo, litholoana, meroho, protheine e fokolang, le mafura a phetseng hantle a kang oli ea mohloaare le linate.
Lijo tsa Paleo: Lijo tse hatellang ho ja lijo tse felletseng, tse sa lokisoang tse tšoanang le tse jeoang ke batho ba mehleng ea khale, ho kenyeletsoa nama e mafura, litholoana, meroho le makotomane.
Lijo tsa Atkins: Lijo tse nang le lik'habohaedreite tse fokolang tse hatisang liprotheine tse ngata, lijo tse nang le mafura a mangata le ho thibela ho ja lik'habohaedreite.
Ketogenic Diet: Lijo tse fokolang haholo tsa lik'habohaedreite, tse nang le mafura a mangata tse qobellang 'mele hore o be boemong ba metabolism ea ketosis, e leng se ka lebisang ho theola boima ba' mele ka potlako.
Lijo tsa South Beach: Lijo tse nang le lik'habohaedreite tse fokolang tse hatellang liprotheine tse se nang mafura, lijo-thollo, litholoana le meroho le ho thibela mafura a mangata le lik'habohaedreite tse nang le index e phahameng ea glycemic.
WW (eo pele e neng e le Balateli ba Weight): Lenaneo la lijo le fanang ka lintlha ho lijo tse thehiloeng ho khalori ea tsona, tsoekere, mafura a mangata le liprotheine, ho thusa batho ka bomong ho fokotsa boima ba 'mele ka mokhoa o tsitsitseng.
Lijo tsa DASH: Lijo tse matlafatsang pelo tse hatisang litholoana, meroho, lijo-thollo, protheine e se nang mafura a mangata le lihlahisoa tsa lebese tse nang le mafura a fokolang ha li ntse li fokotsa mafura a mangata, k'holeseterole le sodium.
Lijo tsa Flexitarian: Lijo tse feto-fetohang tse lumellang ho sebelisoa ha nama le lihlahisoa tsa liphoofolo nako le nako ha ho ntse ho hatisa lijo tse thehiloeng limela.
The Zone Diet: Lijo tse nang le lik'habohaedreite tse fokolang tse leka-lekaneng liprotheine, lik'habohaedreite le mafura ka tekanyo e itseng ho laola maemo a insulin le ho khothalletsa ho theola boima ba 'mele.
Ho itima lijo ka nako e sa lekanyetsoang: Lijo tse kenyelletsang linako tse fapa-fapaneng tsa ho itima lijo le ho ja ho khothalletsa ho theola boima ba 'mele le ho ntlafatsa bophelo bo botle ka kakaretso.
Hangata opereishene ea ho theola boima ba 'mele e khothaletsoa ho batho ba nang le index ea boima ba 'mele (BMI) ea 40 kapa ho feta kapa 35 kapa ho feta ba nang le maemo a bophelo bo botle a amanang le botenya, joalo ka lefu la tsoekere la mofuta oa 2, khatello e phahameng ea mali kapa lefu la ho koaleha moea ha motho a robetse. Mona ke tse ling tsa liopereishene tse tloaelehileng tsa ho theola boima ba 'mele:
Karo ea Matsoho a Gastric: Mokhoa ona o kenyelletsa ho tlosa karolo ea mpa ho fokotsa boholo ba eona, ho fokotsa bongata ba lijo le ho khothalletsa ho theola boima ba 'mele.
Karo ea Gastric Bypass: Mokhoa ona o kenyelletsa ho theha mokotla o monyane oa mpa le ho khutlisetsa mala a manyane, ho fokotsa bongata ba lijo le ho fokotsa ho monya limatlafatsi ho khothaletsa tahlehelo ea boima ba 'mele.
Opereishene e Fetohang ea Gastric Band: Mokhoa ona o kenyelletsa ho beha lebanta le feto-fetohang ho potoloha karolo e kaholimo ea mpa ho theha mokotla o monyane oa mpa le ho fokotsa ho ja lijo.
Biliopancreatic Diversion ka Duodenal Switch: Mokhoa ona o kenyelletsa ho ntša karolo ea mpa le ho khutlisetsa mala a manyenyane, ho fokotsa ho ja lijo le ho monya limatlafatsi ho khothalletsa ho theola boima ba 'mele.
Opereishene ea ho theola boima ba 'mele e ka ba le melemo e mengata, ho kenyeletsa ho lahleheloa ke boima ba 'mele ka potlako le ho rarolla kapa ho ntlafatsa maemo a bophelo bo amanang le botenya. Leha ho le joalo, ke habohlokoa ho utloisisa hore qeto ea ho etsoa opereishene ea ho theola boima ba 'mele e lokela ho etsoa ka mor'a ho hlahlojoa ka hloko le setsebi sa tlhokomelo ea bophelo' me hangata e khothalletsoa feela ka mor'a hore mekhoa e meng ea ho theola boima ba 'mele e se ke ea atleha. Hape ke habohlokoa ho amohela mekhoa e metle ea bophelo bo botle, e kang ho ikoetlisa kamehla le ho ja lijo tse phetseng hantle, ka mor'a ho buuoa ka boima ba 'mele ho finyella katleho ea nako e telele.
