Emma Miller
Tsoekere e sa lefelloeng ke tsoekere e kenngoang lijong kapa linong. Khatello e phahameng ea mali kapa khatello ea mali e eketsa kotsi ea lefu la pelo le stroke ka lebaka la ho senyeha ha marako a methapo ea mali. Hangata sena ke phello e tobileng ea liqeto tse fosahetseng tsa bophelo tse entsoeng ka mor'a nako, tse kang mekhoa e sa lokelang ea ho ja.
Le hoja likhetho tse ling tsa lijo li hlakile hore ha li na bophelo bo botle, tse kang ho ja lipompong ho feta tekano, tse ling li baka likotsi tse patiloeng tsa bophelo bo botle. Lebaka ke hobane hangata tsoekere e sa lefelloeng e patiloe lijong tseo re li jang. “Lijo tse nang le tsoekere e ekelitsoeng hangata li na le lik’hilojule tse ngata, empa hangata li na le boleng bo fokolang haholo ba phepo kapa ha bo na tsona. Matla a eketsehileng a ka etsa hore u none, e leng se ka eketsang khatello ea mali.”
Ho latela Body Health, linoko tse kang ketchup, mayonnaise le litlolo tsa salate li na le tsoekere e ekelitsoeng.
Mehloli e meng e kenyelletsa:
- Tsoekere ea tafoleng
- Jams le ho boloka
- Lipompong tsa confectionery le chokolete
- Maro a litholoana le lino-mapholi
- Li-cookie, li-muffins le likuku
Hape u lokela ho ela hloko ha u noa letsoai—ha u ja letsoai le lengata, khatello ea mali ea hao e phahame, NHS ea lemosa.” Leka ho ja ka tlaase ho ligrama tse 6 tsa letsoai ka letsatsi, e leng hoo e ka bang teaspoon,” ho eletsa Healthy Body.
Seo u ka se jang
Lijo tse ling li ka thibela liphello tse kotsi tsa letsoai, tse kang tse nang le potassium e ngata. Joalokaha American Heart Association e hlalosa, ha u ja potasiamo e ngata, u lahleheloa ke sodium e ngata morong oa hau. "Potassium e boetse e thusa ho fokotsa tsitsipano maboteng a methapo ea mali, e thusang ho fokotsa khatello ea mali le ho feta."
Litholoana, meroho, lihlahisoa tsa lebese tse se nang mafura a tlaase kapa tse se nang mafura (karolo e le 'ngoe) le litlhapi ke mehloli e metle ea tlhaho ea potassium, ho latela Healthy Body.
Lijo tse ling tse nang le potassium e ngata li kenyelletsa:
- Li-apricot le lero la apricot
- kha li-avocado
- Cantaloupe le lehapu la mahe a linotsi
- Yogurt e mafura a tlase
- Grapefruit le lero la morara (bua le ngaka ea hau haeba u noa sethethefatsi se theolang k'holeseterole)
- Greens
- Halibut
- Linaoa tsa Lima
- Molasses
- Mushroom
- Li-oranges le lero la lamunu
- Lierekisi
- Litapole
- Li-prunes le lero la plum
- Raisins le matsatsi
- Sepinichi
- Tomate, lero la tamati le sopho ea tamati
- Tuna
Mekhoa e meng ea bohlokoa ea bophelo bo botle
Ho ikoetlisa ho boetse ho fana ka tšireletso e matla khahlanong le khatello e phahameng ea mali.
Mayo Clinic ea hlalosa: “Ho ikoetlisa kamehla ho matlafatsa pelo ea hao. Pelo e matla e ka pompa mali a mangata ka boiteko bo fokolang. Ka lebaka leo, matla a sebetsang methapong ea hao a fokotseha, e leng se theolang khatello ea mali. Joalokaha bolaoli ba bophelo bo botle bo bolela, boikoetliso ba kamehla bo boetse bo thusa ho boloka boima ba 'mele bo botle - tsela e' ngoe ea bohlokoa ea ho laola khatello ea mali.
"Ho boloka khatello e tloaelehileng ea mali, u lokela ho ikoetlisa kamehla," oa phaella.
Mokhoa oa ho hlahloba khatello e phahameng ea mali
"Khatello e phahameng ea mali hangata ha e na matšoao leha e le afe, kahoo tsela feela ea ho tseba hore na u na le eona ke ho hlahloba khatello ea mali." Ho ea ka bolaoli ba bophelo bo botle, batho ba baholo ba phelang hantle ba ka holimo ho lilemo tse 40 ba lokela ho hlahlojoa khatello ea mali bonyane hang ka mor'a lilemo tse ling le tse ling tse hlano.
Haeba u le kotsing e eketsehileng ea khatello e phahameng ea mali, u lokela ho e hlahloba khafetsa, hantle hang ka selemo.
