Pheko ea boselamose bakeng sa ho lebala le ho se tsepamise maikutlo

Pheko ea boselamose bakeng sa ho lebala le ho se tsepamise maikutlo

Litsebi li fana ka litharollo tsa nako e telele le tse khutšoane tseo u ka li sebelisang habonolo le kapele:

1. Ho robala haholoanyane

Setsebi sa Leamerika Johann Hari, sengoli se rekisoang ka ho fetesisa sa buka ena, o boletse hore tsela e le 'ngoe ea ho eketsa tlhokomelo ke ho robala nako e telele, hobane ho molemo haholo ebile ke nako ea bohlokoa ea hore boko bo hlatsoe litšila tsohle tsa metabolic tse bokellaneng mots'eare. . Mme ha motho a sa robale ka ho lekaneng, seo se ka etsa hore a se ke a tsepamisa mohopolo hantle le hore a se ke a tsepamisa kelello nako e telele.

2. Hlokomela litlhoko tsa mantlha

Ho hlokomela litlhoko tsa mantlha ho kenyelletsa ho ja lijo tse matlafatsang le tse monate, 'me moelelong ona, Sachs o khothalletsa ho leka lijo tsa Mediterranean le ho noa metsi a lekaneng. Liphekolo tse ling tsa hang-hang le tsona li ka kenyelletsa ho robala kapa ho ja seneke.

3. Lisebelisoa tsa Phepo

Ho nka li-supplement tsa phepo e nepahetseng ho thusa ho sebelisa limatlafatsi tse lebisitsoeng, ka hona ho nolofalletsa mesebetsi ea bohlokoa ea ts'ehetso ea boko. Litsebi li khothalletsa ho noa tlatsetso e nang le caffeine hang-hang ho tsoa litholoana tsa kofi kaofela le caffeine e tsitsitseng ho tloha linaoa tsa kofi e tala, motso oa ginseng, peo ea guarana le vithamine B12.

4. Ho ikoetlisa 'meleng

Mofuta ofe kapa ofe oa ho sisinyeha ha 'mele ke khefu ea kelello,' me ka linako tse ling khefu ke seo 'mele o se hlokang hore o atlehe haholoanyane. Ho tsamaisa 'mele ho thusa ho ts'ehetsa mohopolo le ts'ebetso ea kelello. Tlhahlobo ea mahlale e phatlalalitsoeng ka 2020 mme e phatlalalitsoe ho Translational Sports Medicine e senotse hore metsotso e 'meli feela ea motsamao o matla haholo e ntlafatsa ho tsepamisa maikutlo hora.

5. Ho thuisa

Li-Sacks, Elbert, le litsebi tse ling tse ngata li khothaletsa boikoetliso ba ho thuisa ho thusa ho tsepamisa maikutlo. Sahaja yoga, haholo-holo, e bontšitsoe ho thusa ho matlafatsa ho tsepamisa maikutlo le ho laola.