Khaello ea phepo e nepahetseng ke kotsi e khōlō e amang batho ba limilione tse likete lefatšeng ka bophara. E hlalosoa e le khaello ea phepo e nepahetseng kapa khaello ea phepo e nepahetseng. Ho bolela ho nka limatlafatsi tse itseng tse fokolang haholo kapa tse ngata haholo. E ka baka mathata a tebileng a bophelo bo botle a kang mathata a khōlo, mathata a mahlo, lefu la tsoekere le lefu la pelo. E ka ba ea lebisa lefung. Ha re tsoeleng pele ho bala sehlooho sena ho ithuta haholoanyane ka hore na khaello ea phepo e nepahetseng ke eng, lisosa tsa eona le liphello tsa eona.
Khaello ea Phepo ke Eng?
Bothata ba phepo e nepahetseng bo hlahang ka lebaka la ho se fumane limatlafatsi tse lekaneng 'meleng bo bitsoa khaello ea phepo e nepahetseng. Tabeng ena, 'mele ha o khone ho fumana livithamine tse hlokahalang, liminerale le limatlafatsi tse ling' me o sitoa ho hōla ka tsela e phetseng hantle. Khaello ea phepo e nepahetseng hangata e hlaha ka lebaka la mekhoa e mebe ea ho ja, khaello ea phepo e nepahetseng kapa mafu a sa foleng. Batho ba nang le khaello ea phepo e nepahetseng ba ba le matšoao a kang bofokoli, mokhathala, le ho fokola ha sesole sa 'mele. Ka hona, ho ba le mekhoa e metle le e leka-lekaneng ea ho ja ke habohlokoa ho thibela khaello ea phepo e nepahetseng.
Mefuta ea Khaello ea Phepo
Khaello ea phepo e nepahetseng e ka baka mathata a fapaneng a bophelo 'meleng. E ka baka mafu a tebileng. Mefuta ea khaello ea phepo e nepahetseng ke:
Khaello ea protheine: Protheine e hlokahala bakeng sa kholo, nts'etsopele le nchafatso ea lisele 'meleng. Ho lekane protheine Haeba e sa nkiloe, mathata a kang ho fokola ha mesifa, mathata a tsamaiso ea 'mele ea ho itšireletsa mafung le ho fokotseha ha khōlo ho ka etsahala.
Khaello ea tšepe: Iron e hlokahala bakeng sa ho thehoa ha lisele tse khubelu tsa mali 'meleng. khaello ea tšepe Tabeng ena, phokolo ea mali e ka 'na ea hlaha' me matšoao a kang mokhathala, bofokoli le bofokoli a ka hlaha.
Khaello ea Vithamine A: Vithamine A e bohlokoa bakeng sa bophelo bo botle ba mahlo, sesole sa 'mele le bophelo bo botle ba letlalo' meleng. Khaello ea vithamine A Tabeng ena, kotsi ea bofofu bosiu, mathata a letlalo le tšoaetso e eketseha.
Khaello ea vithamine C: Vithamine C e na le matla a ho itšireletsa mafung le litlamorao tsa antioxidant 'meleng. Haeba ho na le khaello ea vithamine C, sesole sa 'mele sea fokola 'me kotsi ea tšoaetso ea eketseha.
Khaello ea vithamine D: Vithamine D e hlokahala bakeng sa bophelo bo botle ba masapo. Khaello ea vithamine D Tabeng ena, kotsi ea lefu la masapo e eketseha 'me masapo a fokotsehile.
Ho na le maemo a mang a mangata a khaello ea phepo e nepahetseng har'a mefuta ea khaello ea phepo e nepahetseng. Ho fumana mekhoa ea ho ja kamehla le e leka-lekaneng ho phetha karolo ea bohlokoa ho fumaneng limatlafatsi tseo 'mele o li hlokang.
Lisosa tsa Khaello ea Phepo
Ho na le mabaka a mangata a bakang khaello ea phepo e nepahetseng. Tse ling tsa tsona ke:
Mekhoa ea ho ja e sa lekaneng le e sa leka-lekanang: Mekhoa ea ho ja e kang ho ja lijo ka potlako, ho ja lijo tse seng li lokisitsoe ka ho feteletseng le ho ja lijo tse bobebe tse sa pheleng hantle ho ka baka khaello ea phepo e nepahetseng.
Maemo a moruo: Ho ka 'na ha e-ba thata ho batho ba nang le moputso o tlaase ho etsa bonnete ba hore ba na le phepo e nepahetseng le e leka-lekaneng. Boemo bona bo eketsa kotsi ea khaello ea phepo e nepahetseng.
Mafu a sa foleng: Ho ka 'na ha hlokahala lijo tse khethehileng bakeng sa phekolo ea mafu a mang a sa foleng. Lijo tse sa lekaneng kapa tse sa leka-lekaneng li eketsa kotsi ea khaello ea phepo e nepahetseng.
Mathata a tshilong ya dijo: Mathata a tsamaiso ea tšilo ea lijo a ka thibela ho monya ho lekaneng ha limatlafatsi 'me kahoo a eketsa kotsi ea khaello ea phepo e nepahetseng.
Ho se mamelle lijo kapa ho kula: Batho ba nang le ho se mamelle kapa ba kulisoang ke lijo tse itseng ba ka 'na ba se fumane limatlafatsi tse lekaneng lijong tsena 'me khaello ea phepo e nepahetseng e ka hlaha.
Khaello ea phepo e nepahetseng ke boemo boo hangata bo hlahang ka lebaka la phepo e sa lekaneng le e sa leka-lekaneng. Le hoja boemo bona bo bonahala haholo linaheng tse tsoelang pele, bo ka boela ba bonoa lihlopheng tse ling linaheng tse tsoetseng pele. Haholo-holo bana, maqheku, basali ba baimana le ba anyesang, ba nang le mafu a sa foleng le batho ba nang le mathata a ho ja ba kotsing ea khaello ea phepo e nepahetseng. Litsebi tsa phepo e nepahetseng li leka ho thibela khaello ea phepo e nepahetseng ka ho theha merero ea phepo e nepahetseng bakeng sa lihlopha tsena tse kotsing. Kaha khaello ea phepo e nepahetseng e ka ba le litlamorao tse mpe haholo 'meleng le kelellong, ho bohlokoa haholo ho thibela le ho phekola boemo bona.
Matšoao a Khaello ea Phepo
Matšoao a hlahang ka lebaka la khaello ea phepo e nepahetseng a ka kenyelletsa:
Mokhathala o sa feleng le bofokoli
Anorexia le tahlehelo ea boima ba 'mele
Ho lahleheloa ke moriri kapa moriri o mosesaane
Ho omella le mapetsong a letlalo
Bofokoli ba mesifa le ho senyeha ha mesifa
Ho fokola ha sesole sa 'mele le tšekamelo ea ho kula khafetsa
Khaello ea mali
Mebala e fetoha le matetetso letlalong
Ho fokola ha masapo le ho robeha ha bonolo
Haeba u hlokomela matšoao ana, ho bohlokoa ho ikopanya le setsebi sa tlhokomelo ea bophelo le ho hlahloba mekhoa ea hau ea ho ja.
Phekolo ea Khaello ea Phepo
Khaello ea phepo e nepahetseng ke boemo bo hlahang ka lebaka la khaello ea phepo e nepahetseng 'me bo ka lebisa mathateng a tebileng a bophelo bo botle. Ka hona, phekolo ea khaello ea phepo e nepahetseng e bohlokoa haholo 'me e lokela ho etsoa ke setsebi sa phepo e nepahetseng kapa setsebi sa phepo e nepahetseng. Nakong ea phekolo, merero e khethehileng ea phepo e etsoa bakeng sa mokuli 'me ho etsoa boiteko ba ho felisa khaello ea phepo e nepahetseng. Li-supplement tsa vithamine, diminerale le protheine le tsona li ka hlokahala.
Nakong ea phekolo ea khaello ea phepo e nepahetseng, tlhahlobo ea kamehla ea bongaka e lokela ho etsoa le liteko tse hlokahalang tsa kliniki. Ka ho fetoha ha lijo le phekolo, hangata boemo ba mokuli boa ntlafala ’me a ka fumana tloaelo ea ho ja hantle.
Khaello ea phepo e nepahetseng e amahanngoa le mathata a kang khaello ea protheine kapa botenya. Kalafo ea khaello ea phepo e nepahetseng e lebisa tlhokomelo ho lokiseng mekhoa ea motho ea ho ja le ho boloka ho leka-lekana ha limatlafatsi 'meleng.
Phekolo ea phepo e nepahetseng e bohlokoa haholo ho loantša khaello ea phepo e nepahetseng. Bakeng sa morero ona, pele ho tsohle, mekhoa ea letsatsi le letsatsi ea motho ka mong ea phepo e nepahetseng e hlahlojoa hape 'me ho theoa lenaneo le nepahetseng la phepo. Lenaneo lena le kenyelletsa lijo tse leka-lekaneng le li-supplement tsa vithamine le liminerale ha ho hlokahala. Ho feta moo, liphekolo tse ling tse tšehetsang li ka sebelisoa ho eketsa tlhahiso ea protheine le ho netefatsa ho monya ha limatlafatsi 'meleng.
Phekolo ea phepo e nepahetseng ke mokhoa o atlehang haholo oa ho felisa lisosa tsa khaello ea phepo e nepahetseng le ho tšehetsa 'mele ka limatlafatsi tse nepahetseng. Ka hona, ha ho na le khaello ea phepo e nepahetseng, ho bohlokoa ho buisana le setsebi sa phepo e nepahetseng le ho theha lenaneo la phepo e nepahetseng.
Khaello ea Phepo ea Liprotheine
Khaello ea phepo e nepahetseng ea protheine ke bothata ba phepo e nepahetseng bo hlahang ha 'mele oa motho o sitoa ho fumana liprotheine tse lekaneng le matla ao o a hlokang. Hangata boemo bona bo bakoa ke mekhoa e sa lekaneng ea phepo e nepahetseng le e sa leka-lekaneng.
Khaello ea phepo e nepahetseng ea protheine e ka baka mathata a tebileng a bophelo bo botle hobane 'mele o sitoa ho fumana limatlafatsi tse hlokahalang. E ka ama khōlo le tsoelo-pele hampe, haholo-holo ho bana, le ho fokotsa ho hanyetsa tšoaetso ka ho fokolisa sesole sa 'mele. Ho batho ba baholo, e ka fokotsa maemo a matla le ho baka bofokoli ba mesifa le lisele.
Phekolo ea Khaello ea Phepo ea Liprotheine
Khaello ea phepo e nepahetseng ea protheine hangata e hlaha ka lebaka la phepo e sa lekaneng le e sa leka-lekaneng. Kalafo ea boemo bona e ka khoneha ka ho fumana mekhoa e metle ea ho ja le ho kenya ts'ebetsong moralo oa phekolo.
Mohato oa pele oa ho alafa khaello ea phepo e nepahetseng ea protheine ke ho lekola boemo ba phepo ea motho ka setsebi sa phepo e nepahetseng. Ho lokiselitsoe moralo oa phepo ea motho ka mong ho netefatsa hore ho na le liprotheine tse lekaneng le matla. Li-supplement tsa vithamine le liminerale le tsona li ka sebelisoa ts'ebetsong ena.
Ho feta moo, ho lekola boima ba 'mele ho bohlokoa hape kalafong ea khaello ea phepo e nepahetseng ea protheine. Sepheo ke ho nona ka tsela e phetseng hantle le ho tlatsa liprotheine tsa 'mele le matla. Leha ho le joalo, nakong ena, boima bo feteletseng bo lokela ho qojoa 'me lenaneo la phepo e nepahetseng le lokela ho kenngoa ts'ebetsong.
E 'ngoe ea lintlha tsa bohlokoa ka ho fetisisa kalafong ea khaello ea phepo e nepahetseng ea protheine ke ho fetola mekhoa ea motho ea phepo e nepahetseng. Ho fumana mekhoa e metle ea ho ja le ho e kenya ts'ebetsong hammoho le lenaneo la ho ikoetlisa kamehla ho phetha karolo ea bohlokoa phekolong ea lefu lena.
Khaello ea phepo e nepahetseng ke boemo bo hlahang 'meleng ka lebaka la phepo e sa lekaneng le e sa leka-lekaneng. Ho bohlokoa haholo ho tseba le ho lokisa mekhoa ea ho ja ho thibela boemo bona. Litlhokomelo tse ling tse ka nkuoang ho thibela khaello ea phepo ke tsena:
Phepo ea kamehla le e leka-lekaneng: Ho lokela ho netefatsoe hore lijo tse lekaneng tsa lihlopha tsa lijo tse hlokoang ke 'mele li nkuoa lijong ka leng. Lijo tse nang le liprotheine, lik'habohaedreite, mafura, livithamine le liminerale li lokela ho etsoa.
Tšebeliso e lekaneng ea metsi: Metsi a bohlokoa haholo mesebetsing ea 'mele. Ho noa bonyane likhalase tse 8 tsa metsi ka letsatsi hoa hlokahala ho nosetsa 'mele le ho o hloekisa ho tsoa chefo.
Ho qoba lijo tse potlakileng le lijo tse lokisitsoeng: Tšebeliso ea lijo tse se nang phepo e nepahetseng tse kang lijo tse potlakileng, li-chips le lijo tse se nang phepo li lokela ho qojoa kaha li ka baka khaello ea phepo e nepahetseng.
Khetho ea lijo tse phetseng hantle: Lijo tse phetseng hantle tse kang meroho, litholoana, lijo-thollo le linaoa li lokela ho khethoa. Lijo tsena li matlafatsa sesole sa 'mele ka ho fa 'mele livithamine tse hlokahalang, liminerale le fiber.
Boikoetliso ba kamehla: Ho ikoetlisa kamehla ho laola tšebetso ea 'mele le ho potlakisa metabolism. Ka tsela ena, e tiisa hore limatlafatsi li sebelisoa ka katleho 'meleng.
Ho thibela khaello ea phepo e nepahetseng, hoa hlokahala ho ela hloko mehato e boletsoeng ka holimo le ho phela bophelo bo botle. Hopola, phepo e nepahetseng le e leka-lekaneng e ka thibela khaello ea phepo e nepahetseng ka ho boloka 'mele o sebetsa hantle ka ho fetisisa.
Ka hoo;
Khaello ea phepo e nepahetseng ke boemo bo ka bakang liphello tse tebileng bophelong bo botle le ho fokotsa boleng ba bophelo. Ho bohlokoa haholo ho theha mekhoa e metle ea ho ja le ho hlokomelisa ka phepo e nepahetseng. Khaello ea phepo e nepahetseng le mekhoa e fosahetseng ea ho ja li ka etsa hore 'mele o se ke oa fumana limatlafatsi tse lekaneng tseo o li hlokang. Ka hona, tlhokomelo e lokela ho nkoa ho boloka lijo tse leka-lekaneng le tse fapaneng e le hore u phele bophelo bo botle le ho qoba khaello ea phepo e nepahetseng.
