CH DINH DNG CHO NGI B BNH BO PH

I Tng quan v bnh bo ph

I.1 nh ngha
Bo ph l g? Bo ph l tnh trng tch ly m qu mc v khng bnh thng ti mt vng c th hay ton thn n mc nh hng ti sc khe. Bo ph l tnh trng sc khe c nguyn nhn dinh dng Bo ph khng tt i vi sc kho, ngi cc bo cc nguy c cng nhiu. Trc ht, ngi bo ph d mc cc bnh tng huyt p, bnh tim mch do mch vnh, i ng, hay b cc ri loi d dy, rut, si mt.

I.2 Nguyn nhn ca bo ph

Mi ngi u bit c th gi c cn nng n nh l nh trng thi cn bng gia nng lng do thc n cung cp v nng lng tiu hao cho lao ng v cc hot ng khc ca c th. Cn nng c th tng ln c th do ch n d tha vt qu nhu cu hoc do np sng lm vic tnh ti t tiu hao nng lng. Khi vo c th, cc cht protein, lipit, gluxit u c th chuyn thnh cht bo d tr. V vy, khng nn coi n nhiu tht, nhiu m mi gy bo m n qu tha cht bt, ng, ngt u c th gy bo. Tm li c th chia nguyn nhn v c ch sinh bnh ca bo ph nh sau:

a) Khu phn n v thi quen n ung

Nng lng (calo) a vo c th qua thc n thc ung c hp thu v c oxy ho to thnh nhit lng. Nng lng n qu nhu cu s c d tr di dng m.

Ch n giu cht bo (lipid) hoc m nhit cao c lin quan cht ch vi gia tng t l bo ph. Cc thc n giu cht bo thng ngon ngn ngi ta n qu tha m khng bit. V vy, khu phn nhiu m, d s lng nh cng c th gy tha calo v tng cn. Khng ch n nhiu m, tht m n nhiu cht bt, ng, ngt u c th gy bo. Vic thch n nhiu ng, n nhiu mn so, rn, nhng thc n nhanh nu sn v min cng n rau qu l mt c trng ca tr bo ph. Thi quen n nhiu vo ba ti cng l mt im khc nhau gia ngi bo v khng bo.

b) Hot ng th lc km
Cng vi yu t n ung, s gia tng t l bo ph i song song vi s gim hot ng th lc trong mt li sng tnh ti hn, thi gian dnh cho xem tivi, c bo, lm vic bng my tnh, ni chuyn qua in thoi nhiu hn. Kiu sng tnh ti cng gi vai tr quan trng trong bo ph. Nhng ngi hot ng th lc nhiu thng n thc n giu nng lng, khi h thay i li sng, hot ng nhng vn gi thi quen n nhiu cho nn b bo. iu ny gii thch bo tui trung nin, hin tng bo ph cc vn ng vin sau khi gii ngh v cng nhn lao ng chn tay c xu hng bo ph khi v hu.

c) Yu t di truyn
p ng sinh nhit km c th do yu t di truyn. Yu t di truyn c vai tr nht nh i vi nhng tr bo ph thng c cha m bo, tuy vy nhn trn s cng ng yu t ny khng ln.

d) Yu t kinh t x hi
cc nc ang pht trin, t l ngi bo ph tng lp ngho thng thp (thiu n, lao ng chn tay nng, phng tin i li kh khn) v bo ph thng c ci l mt c im ca giu c. cc nc pht trin khi thiu n khng cn ph bin na th t l bo ph li thng cao tng lp ngh, t hc so vi cc tng lp trn. nhiu nc, t l ngi bo ln ti 30-40%, nht l tui trung nin v chng bo ph tr thnh mt mc tiu sc kho cng ng quan trng. Vit nam,

t l ngi bo cn thp nhng c khuynh hng gia tng nhanh nht l cc th. l iu cn c ch c cc can thip kp thi.

I.3 nh hng ca bnh bo ph

Nu ang bo ph, c nhiu kh nng pht trin mt s vn sc khe nghim trng, bao gm: Bt thng lipid (cht bo) mu. Ung th, bao gm ung th t cung, c t cung, bung trng, v, trc trng, rut kt v tuyn tin lit. Trm cm. Bnh ti mt. Vn ph khoa, chng hn nh v sinh v chu k kinh khng thng xuyn. Bnh tim. Cao huyt p. Hi chng chuyn ha. Bnh gan nhim m khng do ru. Vim xng khp. Vn v da, nh hm v cha lnh vt thng chm. Ng ngng th. t qu. Tiu ng tup 2. Cht lng cuc sng

II. Ch dinh dng cho ngi b bo ph

Thc hin mt ch n ung hp l v hot ng th lc ng mc duy tr cn bng n nh ngi trng thnh, l nguyn tc cn thit trnh bo ph. Cc bin php c th l: - Ch n nng lng (calo) thp, cn i, t i, t ng, m, vitamin, nhiu rau qu. - Xy dng np sng nng ng, tng cng hot ng th lc.

II. 1 Ch n cho ngi bo ph:

Hy n t nng lng hn trc bng cch trc mi ba n ung mt cc nc, n mt bt canh rau, hoc n mt a rau luc... to cm gic no, lm gim bt lng thc n khc. Khng nn "tic ca" n c m nn thc hin khu hiu "th lng ph cn hn bo ph". Tng cng rau xanh trong mi ba n, n qu chn mc va phi khng qu 500g/ngy, chn loi qu t ngt, khi n nn n c qu hn ch vt nc cc loi qu nh cam, qut v n c qu cung cp nhiu cht x c tc dng ko cht m d tha ra ngoi qua phn, chng to bn. Nn n tht nc, c, tm, cua, u ph, hn ch c, thn, tim, gan, lng trng v nhng thc n ny cha nhiu cholesterol v cht bo khc. Khi ch bin thc n nn ch bin di dng luc, hp, hn ch xo, rn gim lng du m v n nhiu du thc vt cng vn b bo. Nn n nhiu vo ba sng, gim v tra, n hn ch v bui ti, nn n u n khng nn b ba. Nn ung nc si ngui, nc tr xanh, nc rau luc, nc qu ti khng ng, sa u nnh khng ng, sa bt tch b khng ng, hn ch ru, bia, nc ngt. Nn ung t 1,5-2 lt nc mi ngy. Hn ch n tim v hng qun, bt d tic chiu i, lin hoan nu c th t chi c. Ch n cho ngi bo ph tuy gim nng lng nhng vn phi m bo cht m, vitamin v mui khong, v vy khi nu n bn phi bit chn cc loi thc phm m bo yu cu trn.

a. Nhng loi thc phm nn dng:

- Nhm cung cp cht m: vn m bo lng protein cn thit cho c th, bn hy la chn cc thc phm giu protein nh: tht t m, tm, cua, c, gi nc, sa u nnh, format, trng, sa bt tch b, sa chua lm t sa gy, u . Nn n tht nc, tht gia cm b da, c nc, tm, cua, u ph, lng trng trng. - Nhm cung cp cht bo: nn n du thc vt mc va phi

- Nhm cung cp nng lng: S dng nhng glucid c nhiu cht x nh bnh m en, ng cc nguyn ht, khoai c. nn n s lng va phi, tng cng n cc loi cn nguyn ht: go, ng, khoai.. - Nhm cung cp vitamin v cht khong: cc loi rau xanh nh: rau cn, bp ci, cc loi rau ci, b xanh, su ho, rau mung, rau ay, rau dn ;cc loi qu t ngt: da hu, thanh long, cam qut, mn, l, to, nho ta, da chut (da leo). n rau xanh v qu chn 500g/ngy, nn ch bin dng luc, nu canh, lm nm, rau trn xalt. - n mui rt hn ch, ch di 6g/ngy, nu c tng huyt p th ch 2-4g/ngy. Rau cn: Trong 100g rau cn cha 26g protein, canxi 160mg, phot pho 61mg, trong hm lng protein cao hn gp vi ln so vi rau qu khc. Ng: Ng cha nhiu axit bo khng no, c kh nng thc y qu trnh chuyn ha ca cht bo ni chung v cholesterol ni ring. Thnh phn ca bp nguyn ht bao gm nhiu sinh t t nhin nhm B nh B1, B2, B6, Niacin v mt s khong cht cn thit khc cho c th. c bit, mt s vi cht c t l vt tri hn bp khi so snh vi go lt. Bp nm trong s nhng ngun carbohydrat c khuyn dng cho nhng bnh nhn tiu ng, bo ph, gan nhim m... Ch s ng huyt thp v t l cht x cao ca bp gip tng cng cm gic no, ng thi lm chm hp thu v chuyn ho ng tt. Tr: C cng dng bo v gan, tiu m, li niu, gim bo Qu thanh long: V dinh dng, c 100 gam phn n c ca tri thanh long cung cp 85-87g nc; 40-60 calo nng lng; 1,1g m; 0,0g cht bo;11,2 g ng chung; 0,59g tro; nhiu vitamin v cht khong: 0,011mg vitamin A, 3mg vitamin C, 2,8mg vitaminPP, 10,2mg canxi, 38,9mg manh, 6,07mg st, 27,5mg phtpho, 27,2mg kali, 2,9mg natri. Nh vy so vi mt s tri cy khc tri thanh long c nhiu cht khong hn; thnh phn cht x trong tri thanh long gm loi tan c l pectin v khng tan l cellulose nn rt tt cho ngi bo ph u nnh: c xem nh mt ngun cht b tuyt vi, v n c nhiu cht x, gip lm chm t l hp th ng trong mu v tng cm gic no hi trong d dy. Ngoi ra, trong u nnh cn c hm lng axit bo thp, h tr rt tt cho vic gim cn.

b. Nhng loi thc phm nn hn ch: Thc phm nhiu cht bo: tht m, nc dng tht, b, tht chn gi Thc phm nhiu cholesterol: no, tim, gan, thn, lng ln Nhng mn n a thm cht bo: bnh m b, b trn rau, cc mn xo, rn.. Thc n giu nng lng nh: ng mt, mt, ko, bnh ngt, socla, nc ngt Nhng ung c cht kch thch: ru, bia, c ph

II.2 Mt s li khuyn
Di y l mt s li khuyn: - nh tan nhng cn i vt bng mt ly nc tr long. - B tt c nhng loi bnh ngt, b, mt, nc ngt trong t lnh, thay vo l nhng loi tri cy c kh nng gim mp nh cam, qut, bi. - ng c "ngn" ht thc n tha mi khi dp mm cm. - Lun kt thc ba ti trc 7 gi, khng bao gi tnh n k hoch n khuya. - Tranh th i b v hot ng thn th bt c khi no c th, ng l thuc vo cc phng tin hin i. - Tm nc m lm da tot m hi, bi tit cht cn b. Tm bin hoc tm nc pha cht mui cng rt tt. - Tr gim cn ch pht huy hiu qu tt nht khi i km vi th dc v n ung iu . - Khng ung tr gim cn vi thuc gim bo trong cng mt thi im.