Mekhoa ena ea hoseng e kotsi ho bophelo bo botle 'me e lokela ho qojoa

Mekhoa ena ea hoseng e kotsi ho bophelo bo botle 'me e lokela ho qojoa

Litloaelo tsa hoseng tsa letsatsi le letsatsi tse ka lematsang bophelo ba hau.Litlhahiso tsa ho lahla mekhoa ena ke tse latelang:

1. Ho robala haholo

Ho robala ho feta tekano ho ka lebisa liphellong tse ngata tse mpe, ho kenyelletsa boima ba 'mele, ho tepella maikutlong le kotsi e eketsehileng ea lefu la pelo. Ho theha kemiso e tsitsitseng ea ho robala ho bohlokoa ho netefatsa hore u fumana lihora tse khothaletsoang tsa 7-9 bosiu bo bong le bo bong. Haeba hangata u hloka ho robala nako e telele, ho ka ba ho loketseng ho buisana le setsebi sa bongaka ho thibela mathata leha e le afe a bophelo bo botle.

2. Ho se hlophise mesebetsi ea letsatsi

Ho qala letsatsi la hau ntle le moralo o hlakileng ho ka lebisa ho fokotseng tlhahiso le maikutlo a ho hloka tšepo. Ho ipehela lipakane tsa letsatsi le letsatsi ho thusa ho fana ka moelelo oa morero le tataiso. Ho theha kemiso e sebetsang ea hoseng, nka metsotso e seng mekae bosiu bo bong le bo bong ho rera letsatsi le hlahlamang. Etsa lethathamo la mesebetsi ea hau 'me u e behe pele ho latela bohlokoa. U tla be u itokiselitse ho sebetsana le letsatsi le tlang ka ho tsoha ka moralo o hlakileng.

3. Ho senya nako ea matla a phahameng

Motho e mong le e mong o feta nakong ea matla a phahameng haholo motšehare ha a ikutloa a falimehile a bile a tsepamisitse maikutlo. Ho senya nako ena ea bohlokoa hoseng ho ka lebisa tlhahiso e tlaase. Tseba nako eo u ikutloang u le mafolofolo ka eona 'me u hlophise mesebetsi ea hau ea bohlokoa ka ho fetisisa ho ntlafatsa nako ea hau ea tlhōrō ea matla bakeng sa boikutlo bo matla ba ho finyella katleho.

4. Ho se noe metsi

Ho sebelisa metsi a lekaneng ke habohlokoa ho boloka bophelo bo botle ka kakaretso, haholo-holo hoseng ho hapa melemo e mengata. Ho noa metsi hoseng ho ka matlafatsa metabolism le ho ntlafatsa ho hlaka kelellong.

5. Ho se be le khanya ea letsatsi

Ho pepesetsoa mahlaseli a letsatsi a tlhaho ho fana ka melemo e mengata ea bophelo bo botle, ho kenyelletsa tlhahiso ea vithamine D le ho laola nako ea ho tsoha ha boroko. Ho se be letsatsing ho ka lebisa ho boleng bo tlaase ba boroko le maikutlo a tlaase.

6. Ja tsoekere e ngata

Ho ja lijo tsa hoseng tse sa pheleng hantle ho ka ama bophelo ba hau ka kakaretso hampe, ho fella ka ho senyeha ha matla, boima ba 'mele le ho tsepamisa mohopolo. Qoba lijo-thollo tse tsoekere, likuku le lijo tse feliloeng ho ja lijo tsa hoseng tse phetseng hantle. Khetha lijo tse felletseng, tse nang le limatlafatsi tse ngata, tse kang lijo-thollo, litholoana, le lijo tse nang le protheine e ngata, tse kang mahe, yogurt, kapa linate.

7. Ho se je lijo tsa hoseng

Lijo tsa hoseng li phetha karolo ea bohlokoa bophelong bo botle le tlhahiso. Ho tlōla lijo tsa hoseng ho ka fokotsa ts'ebetso ea kelello le ho eketsa maikutlo a tlala, e leng se lebisang ho ja ho feta tekano hamorao motšehare. Ho kenyelletsa lijo tsa hoseng tse phetseng hantle kemisong ea hau ea hoseng, etsa nako ea ho itokisetsa lijo 'me u khethe lintho tse leka-lekaneng tse kopanyang li-carbs, liprotheine le mafura a phetseng hantle, joalo ka oatmeal e nang le litholoana le linate, yoghurt ea Greek e nang le monokotsoai, kapa omelet ea meroho.

8. Ho se nahane ka lipakane tsa nako e telele

Ho ipehela lipakane tsa nako e telele ke habohlokoa ho boloka tšusumetso le ho finyella katleho. Ho hlokomoloha lipakane tsena ho ka lebisa ho lahleheloa ke tsela le ho fokotsa khotsofalo ea bophelo. Ho kenyelletsa ho nahanisisa ka sepheo sa nako e telele kemisong ea hau ea hoseng, nka metsotso e seng mekae letsatsi ka leng ho hlahloba lipakane le tsoelo-pele ea hau.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023