Melemo e ka Sehloohong ea 10 ea Bophelo bo Botle ea ho Sebelisa Desk e Emeng

Lilemong tsa morao tjena, li-desk tse emeng li fumane botumo bo bongata, haholo-holo har'a basebetsi ba liofisi le basebetsi ba hole. Ho ela hloko ho ntseng ho eketseha ha likotsi tsa ho phela bophelo ba ho lula feela ho entse hore ba bangata ba nke lideske tse emeng ho ntlafatsa bophelo ba bona le bophelo bo botle ba bona. Empa hantle-ntle melemo ea bophelo bo botle ea ho sebelisa deske e emeng ke efe? Ka tlaase mona, re hlahloba melemo e 10 e ka sehloohong e tšehelitsoeng ke mahlale e bontšang kamoo ho kenyelletsa tafole e emeng tšebetsong ea hau ea letsatsi le letsatsi ho ka lebisang bophelong bo botle le bo atlehileng haholoanyane.

1. E Fokotsa Kotsi ea Boima ba Boima le Botenya

E 'ngoe ea melemo ea mantlha ea bophelo bo botle ea ho sebelisa deske e emeng ke karolo ea eona ho loants'eng boima ba 'mele. Ho lula nako e telele ho chesa lik'hilojule tse fokolang haholo, ho etsa hore ho be bonolo ho nona. Ho fapana le hoo, ho ema ho chesa lik’hilojule tse ngata. Ho ea ka phuputso e hatisitsoeng koranteng Mayo Clinic Proceedings, ho ema lihora tse tšeletseng ka letsatsi ho ka thusa ho chesa lik'hilojule tse eketsehileng tsa 54 ha li bapisoa le ho lula. Ha nako e ntse e ea, sena se ka eketsa, sa kenya letsoho ho laola boima ba 'mele le ho fokotsa kotsi ea botenya.

2. E Fokotsa Kotsi ea Lefu la Pelo

Boitšoaro ba ho lula fatše bo 'nile ba amahanngoa le kotsi e eketsehileng ea mathata a pelo. Lipatlisiso tse tsoang ho American Heart Association li fana ka maikutlo a hore ho lula nako e telele ho ka phahamisa kotsi ea lefu la pelo ka 147%. Tafole e emeng e ka thusa ho fokotsa kotsi ena ka ho khothaletsa ho sisinyeha ho eketsehileng le ho fokotsa nako e sebelisoang ho lula. Ho ema kamehla ho ntlafatsa phallo ea mali, e leng ho thusang ho theola k'holeseterole le ho fokotsa kotsi ea mathata a amanang le pelo.

3. E Fokotsa Bohloko ba Morao le Molala

Bohloko bo sa foleng ba mokokotlo le molala ke litletlebo tse tloaelehileng har'a batho ba qetang boholo ba letsatsi la bona ba lutse. Boemo bo bobe le ho lula nako e telele ho ka beha khatello e feteletseng mokokotlong, e leng se lebisang ho sa phutholoheng esita le mathata a nako e telele a mesifa le masapo. Tafole e emeng e lumella boemo bo botle le ho fokotsa khatello e ka tlaase ho mokokotlo. Liphuputso li bontšitse hore basebetsi ba fetohelang li-desk tse emeng ba na le phokotso e kholo ea bohloko ba mokokotlo le molala. Ka mohlala, phuputso ea 2011 ea CDC e fumane hore litafole tse emeng li fokolitse bohloko ba ka morao le molala ka 54% ka nako ea libeke tse 'nè.

4. E ntlafatsa boemo

Boemo bo bobe ke taba e tloaelehileng e amanang le ho lula deskeng nako e telele. Ho thella le ho tsoma holim'a komporo ho ka lebisa ho se ts'oenyeheng ha lesapo la mokokotlo, e leng ho bakang boemo bo sa thabiseng le tšenyo ea nako e telele. Desk e emeng e khothalletsa boemo bo ntlafetseng ka ho khothalletsa ho lumellana ha 'mele ka tlhaho. Ka ho ema le ho boloka mokokotlo oa hau o otlolohile, o ka boloka mokokotlo o nepahetseng oa mokokotlo, o thusang ho thibela nts'etsopele ea mathata a mesifa.

5. E matlafatsa Matla 'me e Fokotsa Mokhathala

Molemo o mong oa ho sebelisa deske e emeng ke hore e ka u thusa ho matlafatsa matla a hau letsatsi lohle. Ha u lutse nako e telele, 'mele oa hau o atisa ho ba botsoa, ​​​​o lebisa ho mokhathala le ho fokotseha ha tšusumetso. Ho ema, ka lehlakoreng le leng, ho boloka mali a hao a phalla 'me ho thusa ho boloka matla a phahameng. Thuto e hatisitsoeng koranteng Meriana ea Mosebetsing e fumane hore litafole tse emeng li thusitse ho fokotsa mokhathala ho basebetsi ka 87%. Keketseho ena ea matla e ka lebisa tlhahisong e phahameng le ho tsepamisa maikutlo ho ntlafetseng.

6. E ka Fokotsa Kotsi ea Mofuta oa 2 oa Lefu la tsoekere

Lipatlisiso li bontšitse hore ho lula nako e telele ho amana le kotsi e eketsehileng ea ho ba le lefu la tsoekere la Mofuta oa 2. Sena se bakoa haholo ke taba ea hore ho lula nako e telele ho ka etsa hore boemo ba tsoekere maling bo eketsehe. Litafole tse emeng, ka ho khothaletsa motsamao o mongata letsatsi lohle, li ka thusa ho tsitsisa maemo a tsoekere ea mali. Phuputso ea 2013 e hatisitsoeng koranteng Diabetologia e fumane hore ho ema nako e telele ka mor'a lijo ho fokotsa haholo tsoekere ea mali, kahoo ho fokotsa kotsi ea lefu la tsoekere la Mofuta oa 2.

7. E Eketsa ho Hlakola Kelello le Tsepamiso

Mokhathala oa kelello hangata ke phello ea ho lula nako e telele haholo. Litafole tse emeng li ka thusa ho loants'a sena ka ho khothaletsa phallo ea mali e ntle, e tiisang hore oksijene e ngata e fihla bokong. Phallo e ntlafalitsoeng ea oksijene e ka lebisa ts'ebetsong e ntlafetseng ea kelello, ho kenyelletsa ho tsepamisa mohopolo le ho tsepamisa maikutlo. Basebetsi ba bangata ba tlaleha hore ba ikutloa ba falimehile haholoanyane ba bile ba hlaphohetsoe kelellong ha ba sebelisa deske e emeng, e leng se lebisang keketsehong ea tlhahiso le ho etsa liqeto tse molemonyana letsatsi lohle.

8. E Eketsa Bophelo bo Bolelele

Mohlomong e 'ngoe ea melemo e matla ka ho fetisisa ea ho sebelisa deske e emeng ke bokhoni ba eona ba ho eketsa nako ea bophelo. Phuputso e kholo e hatisitsoeng ho Archives of Internal Medicine e fumane hore ho lula lihora tse fetang 11 ka letsatsi ho amahanngoa le keketseho ea 40% ea kotsi ea lefu ho tsoa lisosa tsohle. Ho fokotsa nako e sebelisoang ho lutse le ho kenyelletsa ho ema ho eketsehileng ho ka fokotsa kotsi ea lefu la pele ho nako, haholo-holo ka lebaka la melemo eo e fanang ka eona ho bophelo bo botle ba pelo le ts'ebetso ea metabolism.

9. E Fokotsa Kotsi ea Kankere

Le hoja ho hlokahala lipatlisiso tse eketsehileng, liphuputso tse ling li bontšitse hore boitšoaro ba ho lula fatše bo ka amahanngoa le kotsi e eketsehileng ea mefuta e itseng ea kankere, haholo-holo kankere ea matsoele le mala. Ho lula nako e telele ho bontšitsoe ho phahamisa li-biomarker tse amanang le nts'etsopele ea mofetše. Ka ho fokotsa nako ea ho lula fatše le ho ema khafetsa, batho ka bomong ba ka fokotsa kotsi ea bona ea ho tšoaroa ke kankere ena. Tafole e emeng ke mokhoa o bonolo oa ho kenyelletsa motsamao o mongata oa letsatsi le ho fokotsa kotsi ea mofets'e ka kakaretso.

10. E Khothaletsa Motsamao O Mong ho Feta Letsatsi

Tafole e emeng ha e u thuse feela ho ema ho feta - e boetse e khothaletsa ho sisinyeha ho eketsehileng. Ha u eme, ho ka etsahala hore u otlolle, u fetole boima ba hao, 'me u nke khefu e khutšoanyane ea ho tsamaea, e leng se etsang hore u phele bophelo bo mafolofolo haholoanyane. Ho sisinyeha ke senotlolo sa ho boloka molumo oa mesifa, ho tenyetseha ha manonyeletso, le bophelo bo botle ka kakaretso. Ho kenyelletsa deske e emeng kemisong ea hau ea letsatsi le letsatsi ho ka lebisa tlhokomelong e kholoanyane ea litlhoko tsa 'mele oa hau, ho u susumelletsa hore u tsamaee haholoanyane letsatsi lohle.

fihlela qeto e

Ho kenyelletsa deske e emeng ts'ebetsong ea hau ea letsatsi le letsatsi ho fana ka melemo e mengata ea bophelo bo botle, ho tloha ho boemo bo ntlafetseng ho ea ho fokotsa kotsi ea mafu a sa foleng a kang lefu la pelo le lefu la tsoekere. Hore na o batla ho matlafatsa maemo a hau a matla, ho imolla bohloko ba mokokotlo, kapa ho ntlafatsa boiketlo ba hau ka kakaretso, deske e emeng e ka ba sesebelisoa se matla. Ka ho etsa phetoho, u ka itokolla likotsing tsa ho phela bophelo bo khutsitseng 'me u nke mokhoa oa ho phela bophelo bo botle ba nako e telele.

Ka melemo ea bohlokoa eo deske e emeng e fanang ka eona, ha ho makatse hore ebe batho ba bangata ba khetha ho ema ha ba ntse ba sebetsa. Nka mohato o lebisang ho bophelo bo botle ka ho tsetela tafoleng e emeng le ho iphumanela melemo ena.