Fokotsa le ho boloka boima ba 'mele nakong ea matsatsi a phomolo

Fokotsa le ho boloka boima ba 'mele nakong ea matsatsi a phomolo

Mme Mai Al-Jawdah, Clinical Dietitian, Medeor 24×7 International Hospital, Al Ain

• Ke malebela afe a khauta a ho boloka boima bo nepahetseng ka mor'a ho theola boima ba 'mele?

Ho boloka boima bo loketseng ha ho bonolo, empa ka nako e ts'oanang ha ho thata joalo ka ha ho bonahala. Ke habohlokoa haholo hore u boloke boima ba 'mele bo loketseng kaha bo bonahatsa bophelo ba hau ka kakaretso' me bo u sireletsa maloetseng nako e telele. ’Me tsela e bonolo ka ho fetisisa ea ho re thusa ho boloka boima ba ’mele bo loketseng ke ho leka-lekanya lik’hilojule tseo re li jang le ho ikoetlisa. Ho leka-lekanya lik'hilojule ho bolela ho latela lijo tse phetseng hantle tse kenyelletsang lihlopha tsohle tsa lijo, 'me kamehla u etse bonnete ba hore u li etsa ho tloha lijong tse mebala-bala le tse fapa-fapaneng ho qoba ho ikutloa u khathetse le ho khathala, le ho etsa bonnete ba hore u fa' mele oa hao sohle seo o se hlokang ho tsoa ho limatlafatsi tsa bohlokoa tse kang livithamine le liminerale. . Mehato e meng e re thusang ho boloka boima ba 'mele ka mor'a ho theola ke ena:

• Noa metsi ho e-na le lino-mapholi le lero le tsoekere haeba u ikutloa u nyoriloe.
• E-ja li-snacks le li-appetizers joaloka litholoana le meroho haeba u ikutloa u lapile ho e-na le lipompong
• Ho ja lijo tse khethehileng tse 3, ho tlohela lijo ho etsa hore u ikutloe u lapile le ho feta, 'me ho ka etsahala hore u je lijo tse ngata lijong tse latelang.
• E-ja lijo tse nang le fiber e ngata tse etsang hore u ikutloe u khotše, tse kang: litholoana, meroho, linaoa tse kang lensisi le lijo-thollo.
• Sebelisa lipoleiti tse nyane ho ja, tlatsa halofo ea poleiti ka meroho e mebala-bala e se nang starch, kotara ea poleiti e nang le liprotheine tse kang tlhapi, nama, khoho, kapa limela tsa linaoa, 'me karolo ea ho qetela ea poleiti e tletse lik'habohaedreite tse rarahaneng; joalo ka litapole kapa lijo-thollo (tse kang raese e sootho, pasta e sootho, kapa bohobe bo sootho).
• U se ke ua ja ha u shebeletse TV.
• E-ja butle, hobane ho ja kapele ho etsa hore u lape haholo kapa u je lijo tse ngata, 'me kahoo u be boima bo eketsehileng.
• Robala hantle bosiu, kaha ho hloka boroko ho ka baka liphetoho ho li-hormone tse etsang hore u je lijo tse ngata, e leng se lebisang ho boima ba 'mele.

• Sekhahla se tloaelehileng sa ho theola boima ba 'mele ka beke e le' ngoe?

Tekanyo e tloaelehileng ea ho theola boima ba 'mele ka beke e pakeng tsa ½ - 1 kg ka beke, 'me ha re lahleheloa ke boima ba' mele ka potlako haholo, re atisa ho fumana boima ba 'mele hape, mohlomong ka tekanyo e habeli ho feta boima bo fetileng.

• Ke liphoso life tseo re li etsang ka mor'a ho ja lijo le ho theola boima ba 'mele?

Batho ba bangata, ka mor'a hore ba phethe lijo tse phetseng hantle, 'me ba fihlele boima bo nepahetseng, ba qala ho fetola mokhoa oa bona oa bophelo le ho khutlela mekhoeng e mebe ea ho ja e ileng ea lateloa pele ba itlama ho ja lijo tse phetseng hantle. Ba khutlela ho ja lijo tse ngata haholo, haholo-holo lipompong le lijo tse halikiloeng. 'Me khetho ea bona e fetoha lijo tse sa pheleng hantle, ba tlōla lijo tsa hoseng, ba ja lijo tse boima bosiu pele ba robala,' me ha ba etse lipapali. Ho qoba ho fokotseha ho joalo, ho ja lijo ho tlameha ho lebisa phetohong e sa feleng ea boitšoaro mekhoeng ea ho ja le khetho ea bophelo. E le hore u finyelle sena, etsa bonnete ba hore u ja lijo tse phetseng hantle, tse leka-lekaneng tse etsang hore u ikutloe u khotše ha u ntse u fana ka mefuta e fapaneng ea likhetho bakeng sa lihlopha tsohle tsa lijo.

• Re lokela ho ja lijo tse kae motšeare?

       Ho hlophisa lijo mots'ehare ke e 'ngoe ea litsela tsa bohlokoahali tseo re ka li latelang ho boloka boima ba 'mele ka mor'a ho theola boima ba' mele Ho molemo ho ja lijo tse khethehileng lijong tse 3, kaha ho tlohela lijo ho etsa hore u ikutloe u lapile le ho feta. mohlomong ho ja lijo tse ngata ho feta lijong tse latelang. 'Me e ka kenngoa le lijo tse kholo ka lijo tse bobebe, tse phetseng hantle (2-3) ka letsatsi.

Clinical Dietitian Mai Al-Jawdah o araba lipotso tsa bohlokoa ka ho fetisisa ho theola boima ba 'mele