Felisa ho hlobaela. Robala joaloka logong le lihlahisoa tsena

Haeba u tšoeroe ke lefu la ho hlobaela, u lokela ho tseba lihlahisoa tse seng kae tse tla thusa ho rarolla bothata. Bothata ba ho robala ke bothata ho batho ba bangata, haholo-holo bophelong ba kajeno bo sithabetsang kapa bo potlakileng. Hoa tsebahala hore ha motho a robetse, o atisa ho teneha le ho fokola. Ka hona, ke nako ea ho sebetsana le bothata ba ho hlobaela hang le ka ho sa feleng!

Boroko bo botle bo itšetlehile ka boteng ba limatlafatsi tse itseng lijong. Ts'ebetso ea tsamaiso ea methapo le motsoako oa metsoako e ikarabella bakeng sa hore na re robala hantle. Tsena haholo-holo ke:

• Vithamine C,
• Tšepe,
• Magnesium - e ikarabellang bakeng sa ts'ebetso e nepahetseng ea tsamaiso ea methapo, e na le phello e khutsitseng le e khutsitseng,
• Omega fatty acids - e na le phello e ntle phetisong ea matšoao a methapo. Li boetse li eketsa tlhahiso ea melatonin, e bitsoang hormone ea boroko,
• Livithamini tsa B - li beha boroko bo nepahetseng, hobane li hlokahala bakeng sa tlhahiso ea seratonin le melatonin. Nako eo re e nkang hore re robale le boleng ba boroko ba rōna bo itšetlehile ka tsona. Phepelo e nepahetseng ea livithamine tsa B e felisa khatello ea maikutlo le ho kokobetsa maikutlo.

U se ke ua ja sena pele u robala haeba u batla ho robala hantle:

1. Lihlahisoa tse nang le mafura a mangata, haholo-holo a tletse, hobane li thata ho cheka le ho imetsa tsamaiso ea lijo.
2. Tsoekere e bonolo, ke hore lihlahisoa tsa lijo-thollo tse hloekisitsoeng, lipompong, hobane li baka ho fetoha ha maemo a tsoekere ea mali.
3. E tletse protheine e se nang lik'habohaedreite tse ekelitsoeng. Li hloka nako e telele ea ho sila lijo 'me li ka etsa hore ho be thata ho robala.
4. E na le caffeine, ke hore, kofi le tee e matla.

Lihlahisoa tse u thusang ho robala:

1. Citrus - ba na le vithamine C e ngata, kahoo ba tla u thusa ho robala. Kenya lero la lamunu le sa tsoa hatelloa lijong tsa hau tsa mantsiboea.
2. Litlama - Lemon balm, chamomile, metsoako ea litlama e nang le phello e khutsitseng. Lebaka la bothata ba ho robala hangata ke methapo, kahoo litlama li tla ba tse phethahetseng bakeng sa batho ba imetsoeng kelellong.
3. Lebese - mohlomong motho e mong le e mong o utloile hore senoelo sa lebese le futhumetseng se laola boroko bo khathollang 'me se etsa hore ho be bonolo ho robala. Sena ke ’nete hobane tsoekere e teng ho eona e susumetsa tlhahiso ea serotonin.
4. Lihlahisoa tsa lijo-thollo tsa Wholegrain - ke hore, oatmeal kapa bohobe ba wholemeal. Li boetse li kenya letsoho tlhahisong ea serotonin hobane ke mohloli oa lik'habohaedreite le livithamine tsa B. Ha li phahamise tsoekere ea mali haholo.
5. libanana - mohloli oa tryptophan e hlokahalang bakeng sa tlhahiso ea serotonin le magnesium, e khathollang le e khutsitseng.
6. Lero la Cherry - melatonin e teng ho tsona e laola morethetho oa circadian.
7. Litlhapi tsa leoatle tse mafura mohlala, salmon, ke mohloli oa unsaturated mafura acid le tryptophan.