Tse ka Hare
Mokhoa oa bophelo o phetseng hantle ke tloaelo e nepahetseng ea liketso e etselitsoeng ho ts'ehetsa bophelo bo botle le ho thibela mafu. Kajeno re tla leka ho utloisisa hore na mohopolo ona o kenyelletsa eng, leka ho utloisisa moelelo oa taba, nahana ka lintlha tse 4 tsa bohlokoa tsa bophelo bo botle ba bophelo.
1. Tloaelo ea letsatsi le letsatsi le boroko
Lintho tsa bohlokoa tsa bophelo bo botle ba bophelo ke tloaelo ea letsatsi le letsatsi le boroko bo botle. Tloaelo ea letsatsi le letsatsi e lokela ho kenyelletsa phetoho e sa fetoheng ea mosebetsi le phomolo. Ehlile, motho e mong le e mong o ikhethela kemiso e mo loketseng haholoanyane, ho latela maemo a bophelo, mosebetsi, litloaelo le litšekamelo. Ha u bua ka mokhoa ona, ha ho hlokahale hore u lule u hopotse lirafu tse hlakileng ka nako e baloang ka motsotso le motsotso. Ho lekane ho tsoha le ho robala ka nako e le 'ngoe, ha ho khonahala, nka phomolo e khuts'oane metsotso e meng le e meng e 40-60 ea kelello e sebetsang, fumana nako ea ho tsamaea letsatsi le letsatsi moeeng o hloekileng.
Lingaka li khothaletsa hore haeba u ikutloa u khathetse, robala mafelo-beke lihora tse 'maloa motšehare oa mantsiboea, ka hona u ke ke ua theola' mele oa hau. Ka kakaretso, boroko ke tlhoko ea bohlokoa, e ke ke ea tlohelloa (calorizer). Torong, 'mele o fola kapele, ka mohlala, kamora khatello ea maikutlo, bokuli, koetliso, kapa mosebetsi o boima oa letsatsi. Liphuputso li bontša hore bao hangata ba sa fumaneng boroko bo lekaneng, kotsi ea ho ba le lefu la pelo e phahame haholo. Ha motho a sa robale, matla a 'mele aa fokotseha, matla a kelello aa fokotseha, metabolism e lieha ho sebetsa, kutloisiso ea insulin ea fokotseha,' me boemo ba hormone ea khatello ea kelello boa eketseha.
2. Phepo e nepahetseng
Karolo ea bohlokoa ea bophelo bo botle ba bophelo ke lijo tse nang le kelello. Ha re e shebeng ka botlalo. E kenyelletsa likarolo tse joalo tse hlokahalang ho boloka lisele le litho li le maemong a nepahetseng. Phepo e joalo e boloka matla a ho sebetsa a 'mele, e eketsa nako ea bophelo, e eketsa mamello le ho hanela maemo a mabe a tikoloho.
Lijo tsa hau li lokela ho fapana. Lijo li lokela ho ba tse leka-lekaneng, tse nang le lik'hilojule tse phahameng ka mokhoa o itekanetseng. Liprotheine ke thepa ea mantlha ea kaho ea 'mele. Mafura ke likarolo tsa bohlokoa tsa bophelo bo botle, li bapala karolo ea bohlokoa bophelong ba 'mele oohle, li ntlafatsa tatso ea lijo. Ka lik'habohaedreite, re boetse re fumana matla a lekaneng bakeng sa ts'ebetso ea 'mele le kelello.
Hopola hore lijo tse phetseng hantle li ipapisitse le limela, 'me lijo tse ntlehali ke tsa tlhaho. Se ke la lebala ka livithamini. Ntle le moo, "vita" ka Segerike e bolela bophelo. Micro-le macronutrients ke karolo ea lera la lisele tsohle tsa 'mele, mali le mokelikeli oa lisele. Ho thata hape ho phahamisa karolo ea metsi bophelong ba rona. Hape, mohopolo oa lijo tse nang le kelello o kenyelletsa lijo tse tloaelehileng, tse leka-lekaneng le tse nakong.
3. Motsamao le ts'ebetso
Karolo ea bohlokoa ea mokhoa o nepahetseng oa bophelo ke koetliso le ts'ebetso ea letsatsi le letsatsi eo e seng koetliso. Ho bapala lipapali ho na le phello e ntle 'meleng le moeeng oa rona. Lipapali li matlafatsa tšireletso ea tlhaho ea 'mele, li thusa ho sebetsana le khatello ea maikutlo le ho thibela maloetse a methapo ea pelo. Le ba qalileng ho kena lilemong tse batlang li holile, hlokomela sephetho ka potlako ho lekana. Nka re'ng, karolo ea motsamao bophelong ba motho e ntle haholo.
Mona ke melemo ea mantlha ea bophelo bo mafolofolo:
- E eketsa mamello le ts'ebetso ka kakaretso - o ba mafolofolo, ha o khathale hakaalo;
- Ntlafatsa ajoa mali, hammoho le eketsa ajoa ka likopi adipose dinama tse nyenyane tse;
- E eketsa tšebeliso ea matla, e lumellang hore o theole boima ba 'mele;
- Masole a mmele a ba matla;
- E eketsa ho hanyetsa khatello ea maikutlo le maikutlo a akaretsang;
- E fokotsa menyetla ea ho lemala ka lebaka la hore lipapali li matlafatsa manonyeletso le mesifa;
- E ntlafatsa masapo a masapo, a thibelang kotsi ea ho robeha ha mmele le nts'etsopele ea lefu la masapo;
- E ntlafatsa puisano ea neuromuscular le khokahano ea motsamao.
Hona ha se melemo eohle ea koetliso le bophelo bo mafolofolo.
4. Phomolo e felletseng
Ho bohlokoa hape, ho shebella bophelo bo botle ba 'mele, ho khona ho phomola ka botlalo. Ntle le moo, khatello ea maikutlo e sa feleng, ho imeloa kelellong ho ka lebisa ho mafu a kelello le 'mele, ke ka hona ho leng bohlokoa ho tseba ho phomola, eseng ho hlokomoloha matsatsi a phomolo, mohlomong le ho nahana ka lihlopha tsa yoga.
Behela bana ba hao mohlala
Haeba u batla hore ngoana oa hau a hole a phetse hantle a bile a le matla, hopola: bana ba pheta ntho e ngoe le e ngoe kamora batho ba baholo, mme mohlala o ka sehloohong mona e tla ba uena le mokhoa oa hau oa bophelo. Re u eletsa hape hore u ele hloko maemo a latelang a bophelo bo botle ba ngoana oa hau:
- ka hohle kamoo ho ka khonehang ho tsamaea le ho ba letsatsing;
- bapala lipapali, phela bophelo ba mehala;
- boloka bohloeki le mocheso o nepahetseng ka foleteng (likhato tse 18-20);
- fana ka phepo e phetseng hantle, e felletseng ho lesea;
- reka liaparo tse entsoeng ka masela a tlhaho;
- halefisa ngoana ka metsi;
- ho hodisa ngoana ka thuso ya lerato le lerato.
Ka ho kenya tšebetsong maemo ana, o tla khona ho qoba mathata a mangata ka bophelo bo botle ba ngoana nakong e tlang.
Mme, ehlile, ho ba le maikutlo a matle ho bohlokoa haeba u nka qeto ea ho phela bophelo bo botle. Ke batho ba nepahetseng feela ba ka sebetsanang habonolo le mathata a tseleng e lebisang katlehong (calorizator). Ha ba angoa habonolo ke khatello ea maikutlo, ka hona ba sireletsa boits'ireletso ba 'mele, bo etsang hore ho be bonolo ho sebetsana ka katleho le mafu mme ka kakaretso ba kula hanyane.