Melemo ea bophelo bo botle ba boikoetliso e finyella haholo, ho thibela mafu a pelo, kankere le dementia ho u thusa ho finyella kapa ho boloka boima ba 'mele. Empa u ka 'na ua ipotsa: Hang ha u se u otlile sepheo sa hao sa boima ba' mele, u lokela ho ikoetlisa nako e ngata hakae letsatsi le leng le le leng?
Litlhahiso tsa motheo tsa ho ikoetlisa
Melao-kholo e mengata ea naha le ea machaba e khothalletsa ho fumana bonyane metsotso e 150 ea boikoetliso bo itekanetseng beke le beke.
Sena se ka fetolela metsotso e 30 ea boikoetliso bo itekanetseng ka makhetlo a mahlano ka beke, mohlala. Hape lipatlisiso li hlahisitse melemo ea bophelo bo botle ba ho tsamaea ka metsotso e 30: ka Nursing 'Health Study, ka mohlala, ba neng ba tsamaea ka potlako kapa ba finyelitsoeng boikoetliso bo itekanetseng bonyane metsotso e 30 letsatsi le leng le le leng ba ne ba e-na le kotsi e tlaase ea tšohanyetso lefu la pelo nakong ea lilemo tse 26 tse latellanang.
Ke eng e bohlokoa joaloka boikoetliso bo itekanetseng? Mesebetsi e kang ea ho lema serapa , ho tsamaea ka potlako, ho tantša ka ballroom, le ho lekanang ho kena sehlopheng sa ho ikoetlisa ka matla.
Ho phaella moo, ho ea ka Mosebetsi oa Boipheliso oa Melemo ho Maamerika ho tsoa Lefapheng la Bophelo le Lits'ebeletso tsa Botho tsa US (HHS), ho fumana bonyane hora le metsotso e 15 ea boikoetliso bo matla ka beke le beke ho ka finyella tekanyo e fokolang ea boikoetliso bo buelletsoeng. Boikoetliso bo matla bo akarelletsa mesebetsi e kang ea ho hloa mokoloko, ho palama libaesekele kapa ka holimo ho lik'hilomithara tse 10 ka hora, ho sesa ka potlako, ho matha, ho itokisa hoa tloaelo, le ho tsollela ka thata kapa ho cheka likoti, har'a ba bang.
Ho Fela ka Ntle ho Lintho tsa motheo: Ho boloka tahlehelo ea boima ba 'mele
Hlokomela hore tataiso e ka holimo ke bonyane ba seo bohle ba nang le bokhoni ba 'mele ba lokelang ho se etsa hangata, ho sa tsotellehe boima ba' mele kapa boima ba 'mele (BMI). Leha ho le joalo, ho boloka boima ba 'mele, hase feela mosebetsi oa letsatsi le letsatsi o lokelang ho o etsa, empa litsebi tse ngata li khothalletsa bonyane metsotso e 45 ea boikoetliso bo matla bo itekanetseng letsatsi le leng le le leng e le hore feela li boloke lik'hilograma.
Ho feta moo, lipatlisiso li bontšitse hore ho ikoetlisa haholo letsatsi le letsatsi (ka metsotso e 45 kapa ho feta) ho eketsa boholo ba tahlehelo ea boima ba 'mele le boima ba' mele.
Leha ho le joalo, hopola hore boikoetliso boo bo ke ke ba lekana bakeng sa ho lahleheloa ke boima ba 'mele haeba liphetoho tse phetseng hantle tsa phepo ha li etsoe le ho bolokoa. Sehloohong sa baphatlalatsi British Journal of Sports Medicine ka April 2015, bafuputsi ba pheha khang ea hore boikoetliso feela - ho sa tsotellehe hore na ho molemo hakae ho thibela mafu a pelo , lefu la tsoekere la mofuta oa 2, kankere e meng, esita le 'dementia' ha hoa lekana ho phekola kapa ho thibela botenya, kapa ho hlōla tšenyo e entsoeng ke lijo tse mpe.
Molaetsa oa Hae oa ho nka
Molaetsa oa ho nka lehae mona o hlakile: boikoetliso le lijo li tsamaisana. Hohle-hohle bophelo bo botle bo ke ke ba hlokomeloa haeba motho a le teng ntle le e mong. Ho tlosa boima, khomarela liphetoho tse ntle tsa lijo tse u fihlang moo, 'me u boloke boikoetliso ba hao letsatsi le leng le le leng ka bonyane metsotso e 45, haeba e se nako e telele.
Lisebelisoa:
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ho khomarela maemo a kotsi a bophelo bo botle, bophelo bo botle le kotsing ea lefu la tšohanyetso la pelo har'a basali. JAMA 2011; 306: 62-69.
Donnelly JE, Smith B, DJ Jacobsen, le al. Karolo ea boikoetliso bakeng sa ho boima ba 'mele le tlhokomelo. Molemo ka ho fetisisa oa Pract Res Clinic Gastroenterol 2004; 18: 1009-29.
Malhotra A, Noakes, T, Phinney S. Ho hlophisa: ke nako ea ho senya tšōmo ea ho se sebetse le botenya: ha u khone ho ja lijo tse mpe. Br J Sports Med 2015. e le: 10.1136 / bjsports-2015-094911.
Mosebetsi oa Boipheliso Litaelo tsa Maamerika. Lefapha la Bophelo le Mesebetsi ea Botho ea United States. E fumaneha Inthaneteng ho http://www.health.gov/PAGuidelines/ ka la 12 June, 2014.
Robertson C, Avenell A, Stewart F, et al. Ts'ebetso ea meriana ea ho lahleheloa ke boima ba 'mele le ho thibela boima ba banna: ho hlahloba ka mokhoa o hlophisitsoeng oa liteko tsa banna feela tse laoloang ka maoto (The Project ROMEO). Am J Mens Health 2015 Mantaha 30.