Ho fokola ha masapo ke boemo bo botle ba 'mele boo masapo a hao a fokolang. Ho na le mabaka a mangata a kotsing ho kopanyelletsa le ho kopanela liphate (ho hlaha hangata ho basali), lilemo (ho ka etsahala haholoanyane ha u se u hōlile), le boholo ba 'mele (batho ba banyenyane le ba fokolang ba kotsing e kholo). Histori ea lelapa le morabe ke tsa bohlokoa, hape - ho tloaelehile haholo ho batho ba Caucasus le Maasia. Empa lijo tsa hau li ka boela tsa ama kotsi ea hau.
Na ho Noa Lebese ho Fokotsa Kotsing ea ka ea ho Fokolloa ha Lefu?
Mohlomong. Letsoai le lihlahisoa tse ling tsa lebese li na le calcium e ngata. Batho ba bangata ha ba fumane khalsiamo ea lijo tse lekaneng, kahoo ba eketsa lebese kapa tse peli tsa lebese kapa ea yogurt ho lijo tsa hau. Lihlahisoa tse ling tsa lebese li kenyelletsa tranelate e bolila, chisi ea tranelate kapa kamehla chisi.
Khetha lebese le tlaase kapa le seng mafura le lihlahisoa tsa lebese neng le neng ha ho khoneha ho qoba lik'hilojule tse eketsehileng le mafura a mangata. Kapa khetha mofuta oa soy, almond kapa lebese.
Batho ba bang ba lumela hore lebese le tla senya calcium masapong a hau hobane e baka boemo bo lekaneng 'meleng, empa sena hase' nete.
Ha ke Batle Lebese, nka fumana khalsiamo e lekaneng joang?
U ka nka li-supplements tsa khalsiamo, kapa ua ja lijo tse kentseng khalsiamo e kang lero la lamunu kapa la lijo tsa hoseng. Salmon e nang le kankere e nang le masapo ke mohloli oa khalsiamo o sa tsoeng lebese, 'me meroho e mengata e meroho e na le calcium. Haeba u etsa qeto ea ho nka lisebelisoa, etsa bonnete ba hore u latela litaelo tsa litekanyetso tsa lengolo kapa u bue le mofani oa bophelo bo botle ka hore na u tla nka bokae.
Ke Lijo Tse Ling Tse ka Thusang ho Thibela Osteoporosis?
Meroho e tala le e makhasi e na le khalsiamo, hape e na le mehloli e mengata ea vithamine K, e leng ea bohlokoa bakeng sa masapo a phetseng hantle. Linate, lipeo le lijo tsohle li fana ka magnesium, e leng sesebelisoa se seng se hlokahalang bakeng sa masapo a phetseng hantle.
Na ke lokela ho nka Magnesium kapa Vitamin K Supplements, Ho joalo?
Mohlomong ha ho joalo. Ho molemo ho fumana limatlafatsi tsena lijong. Liphuputso ha li bontše hore ho nka magnesium kapa vithamine K ka foromo e tlatsetsang ho tla ntlafatsa masapo a hao a bophelo. Lijo tse ngata haholo tse nang le vithamine K le magnesium li boetse li ntle bakeng sa bophelo bo botle ba hau.
Vithamine D e Thusa Joang?
Vithamine D e thusa pampiri ea hau ea mala ho fumana khalsiamo ho lijo le lijong tsa lijo. 'Mele oa hao o etsa vithamine D ha letlalo la hao le bonahala letsatsing. Ha ho na lijo tse ngata tse nang le oli, tse ling ntle le oli ea litlhapi, empa lebese le matlafatsoa ka vithamine D. E boetse e fumaneha e le phepo ea lijo, ebang ke eona feela kapa e kopantsoe le khalsiamo.
Na ke Lokela ho Qoba Sodium?
Mohlomong. Sodium e eketsehileng e eketsa khalsiamo e fetisitsoeng meleng ea hau. Ho latela lijo tsa DASH (Dietary Approach to Stop Hypertension) ho ka fokotsa tahlehelo ea masapo. Empa ha ho hlaka hore na phello e bakoa ke ho ja sesebe e nyenyane kapa ho ja potassium e ngata, e sireletsang masapo a tsoang khalsiamo ea tahlehelo.
Na ho ja Protheine e Eketsehileng ho Eketsetsa Kotsing ea ka ea ho Fokolloa ke Lefu?
Mohlomong ha ho joalo. Batho ba bang ba lumela hore ho ja liprotheine tse ngata (haholo-holo liprotheine tsa liphoofolo) ho tla etsa hore 'mele oa hao o lokolle khalsiamo masapong a hao. Empa lipatlisiso tsa lipatlisiso li bontša hore liprotheine tsa lijo li boetse li eketsa monya oa calciamo, o bonahalang eka o lahleheloa ke tahlehelo ea khalsiamo.
Mohlomong ha ho hlokahale hore u eketse lijo tsa protheine kaha batho ba bangata ba fumana chelete e lekaneng ea lijo, empa ho ja liprotheine tse ngata ho ke ke ha u utloisa bohloko masapo.
Na Li Noa Tse Ntle li Bobe Bakeng sa Mabone a Ka?
Liphuputso tsa tlhokomelo li bontša hore ho na le kamano pakeng tsa ho noa lino tse bonolo le ho ba le kotsi e phahameng ea lefu la masapo. Batho ba bang ba tšaba hore e ka bakoa ke caffeine kapa phosphoric acid e fumanoang lijong tse bonolo tse kang carbonated cola, empa ho ka etsahala hore ebe batho ba noa lino tse tahang ho e-na le lebese. Leha ho le joalo, ke habohlokoa ho hlokomela hore le hoja li ka 'na tsa se ke tsa e-ba mpe bakeng sa masapo a hau, lino tse tahang ha li na melemo ea bophelo bo botle, ebang ke.
Lisebelisoa:
Ha EJ, Caine-Bish N, Holloman C, Lowry-Gordon K. "Tlhaloso ea katleho ea phepo ea phepo e nepahetseng ea lihlopha ho liphetoho tsa lino tse tahang le tahi har'a bacha." Nutrition J. 2009 Oct 26; 8: 50. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-8-50.
Heaney RP, "Karolo ea phepo ea sodium ea ho fokola ha masapo." J O na le lihlahisoa tsa lihlahisoa June 2006 vol. 25 che. mohlomong 3. http://www.ncbi.nlm.nih.gov/pubmed/16772639.
Jesudason D, Clifton P. "Tšebelisano pakeng tsa liprotheine tsa phepo le mafu a bone." J Bone Miner Metab. 2011 Jan; 29 (1): 1-14. http://link.springer.com/article/10.1007%2Fs00774-010-0225-9.
Kerstetter E, Kenny AM, Insogna KL. "Protheine ea lijo le masapo a bophelo: ho hlahlojoa ha lipatlisiso tsa morao-rao tsa batho." Curr Opin Lipidol. 2011 Feb; 22 (1): 16-20 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4659357/.
Lin PH, Ginty F, Appel LJ, Aickin M, Bohannon A, Garnero P, Barclay D, Svetkey LP. "Lijo tsa DASH le ho fokotseha ha sodium li etsa hore batho ba baholo ba be le mesaletsa ea bone le metabolism ea calcium." J Nutriti. 2003 Oct; 133 (10): 3130-6. http://jn.nutrition.org/content/133/10/3130.long.
Setsi sa Sechaba sa Ramatiki le Masisloskeletal le Mafu a Letlalo. "Ho fokola ha masapo ke eng?" http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/osteoporosis_ff.asp.
Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Lethathamo la liphatsa tsa lefutso la liphatsa tsa lijo: Calcium." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.
Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Lethathamo la Tlhahiso ea Lijo: Magnesiamo." http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Lethathamo la liphatsa tsa lefutso: Li-vithamine D." http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
Shea MK, Booth SL. "Ntšetsa pele karolo ea vithamine K ka bophelo bo botle ba masapo." Lihlahisoa tsa Meriana 2008 Oct; 66 (10): 549-57. http://nutritionreviews.oxfordjournals.org/content/66/10/549.long.