Tse ka Hare
Tlhaloso e akaretsang ea lefu lena
Ho hlobaela ke lefu la ho robala le khetholloang ke boleng bo bobe ba ho robala, ho thatafalloa ke ho robala, ho utloahala melumo le ho se robale nako e lekaneng ho thusa 'mele ho hlaphoheloa ka nepo. Tabeng ena, palo e lekaneng le e tloaelehileng ea lihora tsa boroko e nkoa e le lihora tse 6-10.
Ho hloka boroko ka mokhoa o hlophisehileng ho ka lebisa ho nts'etsopele ea mofuta o sa foleng oa ho hlobaela, o ka bakang mathata a tebileng a kelello, motsamao o sa laoleheng oa maoto le matsoho nakong ea boroko le pherekano morerong oa ho hema, o lebisang ho hlokeng oksijene e heme.
Mefuta ea ho hlobaela:
- tlōlo ea ho robala - ho tšaba motho hore a se ke a robala, ho tšoenyeha ho eketsehileng, ho thaba;
- Intrasomy - ho tsosa khafetsa bosiu, maikutlo a boroko bo sa lekaneng;
- mathata a amanang le ho tsoha kapele haholo;
- hypersomnia - boroko bo feteletseng motšehare ka lebaka la ho hloka boroko bosiu kapa ka lebaka la lipilisi tsa boroko.
Mabaka:
- kemiso ea mosebetsi, ho kenyelletsa lichifi tsa 2 le 3;
- mekhoa e mebe;
- maemo a sa phutholohang a ka tlung (ho tlala, lerata, mabone a toropo);
- phetoho ea libaka ha o fallela sebakeng se secha sa bolulo kapa nakong ea maeto a khoebo;
- kholo ea litoropo le sephethe-phethe sa nako e telele metseng e meholo;
- boemo bo sa feleng ba khatello mosebetsing kapa ka lapeng;
- ho tepella maikutlo ho sa feleng;
- ho ja lijo tse sa lokang le ho ikoetlisa;
- ho senyeha ha methapo ea pelo, ea phefumoloho, ea tšilo ea lijo kapa ea methapo;
- hypoglycemia (ts'oaetso ea metabolism ea mali).
Matšoao a ho hlobaela:
- ho robala hampe;
- ho utloahala ha boroko;
- ho tsoha khafetsa le ho thatafalloa ke ho robala hape;
- khathatso ea boroko e hlaha makhetlo a 3 kapa ho feta ka beke;
- malaise le bofokoli motšehare bo bakoang ke boroko bo sa lekaneng;
- ho ikutloa u tšoenyehile;
- ho thothomela le boima mesifa ea 'mele oohle;
- bofubelu ba mahlo, ho ruruha ha likopi, molomo o omileng.
Lijo tse phetseng hantle bakeng sa ho hlobaela
Litlhahiso tse akaretsang
Ha u phekola lefu la ho hlobaela, ho hlokahala mokhoa o kopaneng, o kenyeletsang ho fetola lijo, ho ikoetlisa le ts'ebetso ea mosebetsi. Ho na le melao-motheo e 'maloa e lokelang ho lateloa ho lokisa boroko le ho robala kapele:
- robala 'me u tsohe ka nako e ts'oanang - haeba u hloka ho tsoha letsatsi le leng le le leng ka hora ea 8 hoseng, robala ebe u robala pele ho 22: 00-24: 00. e bolokiloe mafelo-beke. Ho seng joalo, takatso e feteletseng ea ho robala ka Sontaha hoseng e ka baka mathata a ho tsoha ka Mantaha;
- mantsiboea o hloka ho robala haeba ho otsela ho etsahala;
- mocheso ka kamoreng e lokela ho ba 16-19 ° С, 'me boemo ba lerata le mabone e lokela ho ba tse nyane;
- pele u robala, ha ua lokela ho etsa liketso tse sebetsang, empa ha ho khonahala, phomola ka hohle kamoo ho ka khonehang. Nako e loketseng haholo bakeng sa lihlopha tse mafolofolo e nkuoa e le lihora tsa hoseng le nako ho tloha ka 16:00 ho isa ho 19:00;
- e le hore menahano ea letsatsi le letsatsi e se ke ea tšoenya kelello ha e ntse e robala, o lokela ho sekaseka hosane metsotso e 10 pele o robala le ho rera liketso tsohle;
- bethe ha ea lokela ho fetoha sebaka sa mosebetsi. E lokela ho phutholoha, e phutholohe hape e sebelisetsoe boroko le thobalano feela;
- ha ua lokela ho ja lino tse tahang, lijo tse boima le lithethefatsi tse hlasimollang kamora 16:00;
- Lihora tse 2 pele u robala, u ka ja lijo tse bobebe feela kapa ua noa lino tse tahiloeng tsa lebese;
- u se ke ua noa metsi a mangata bosiu. Mokelikeli o feteletseng o ka tsosa takatso ea bosiu ea ho ea ntloaneng, kamora moo ho tla ba thata ho robala;
- haeba 'mele o hloka boroko ba motšehare, joale o lokela ho ba metsotso e fetang 30;
- itlhatsoa ka mofuthu ka lioli tsa bohlokoa tse khathollang lihora tse 2 pele u robala;
- e etse moetlo o tlamang ho etsa maeto a letsatsi le letsatsi moeeng o hloekileng kapa ho etsa thobalano.
Lijo tse phetseng hantle
Hormone melatonin, e hlahisoang ke 'mele oa motho, ke karolo ea bohlokoa ea boroko bo phetseng hantle le bo tebileng. Boemo ba eona bo tlase maling bo lebisa lisosa tsa ho hlobaela. O ka eketsa boemo ba hormone ena ka ho ja lijo tse itseng:
- ciliegia, sweet cherry, plum ea cherry - mehloli ea tlhaho ea melatonin. Pele ba robala, ba lokela ho jeoa 100-120 g;
- lebese le lihlahisoa tsa lebese - tryptophan le calcium ho tsona li kenya letsoho ho robala kapele;
- libanana - li hlohlelletsa tlhahiso ea lihormone, 'me potasiamo le magnesium li na le phello e khathollang tsamaisong ea methapo le mesifa;
- linate, nama e se nang mafura le bohobe bo felletseng ba lijo-thollo li na le livithamini tse ngata tsa B, tse amehang ho tswakaneng ha tryptophan le melatonin.
Hape, phepo e nepahetseng e ama ho tloaeleha ha boroko, ho kenyelletsang lijo tse khethiloeng ka mokhoa o utloahalang tse kopanyang liprotheine, mafura le lik'habohaedreite tse leka-lekaneng. Lihlahisoa tsena li kenyelletsa:
- meroho (lettuce), litlama (dill, basil), litholoana (amora, sirilamunu);
- microalgae (spirulina, chlorella);
- Lihlahisoa tsohle (raese e sootho, oats, lijo-thollo)
- mefuta eohle ea li-mushroom tse jeoang;
- litlhapi tsa leoatleng le shellfish.
Mekhoa ea batho ea ho hlobaela
Merianeng ea setso ho na le lipepe tse ngata tse thusang ho sebetsana le ho hlobaela. Mona ke tse ling tsa tsona:
- tincture ea motso oa peony e baleha. Ho etsa sena, o lokela ho reka motso o omileng oa peony ka famasi ebe oe tlatsa ka joala (40 vol.) Ka karolelano ea 1:10. Tincture e lokela ho bolokoa sebakeng se lefifi beke, ebe e nkuoa marotholi a 30-40 makhetlo a 3 ka letsatsi. Mokhoa oa kalafo o lokela ho etsoa bonyane khoeli e le 'ngoe.
- infusion ea litlama tsa moriana. Motsoako oa lipalesa (peony, rose rose, chamomile, tee ea ivan) e riteloa joalo ka tee e thobang pele ho nako ea ho robala ka sekhahla sa 1 tbsp. k. pokello ea 250 ml. metsi a belang.
- infusion ea litlama tsa koena, balm ea lemon, valerian, cyanosis, blackberryberry, hop le St. John's wort. Motsoako oa litlama tse omisitsoeng (1 tsp) o lokela ho tšeloa ka metsi a belang (200 ml), e ke e noe metsotso e 15-20 mme e noe halofo ea hora pele ho nako ea ho robala.
Lijo tse kotsi le tse kotsi bakeng sa ho hlobaela
Ho thibela ho hlobaela, o lokela ho qhelela thoko kapa ho lekanyetsa ts'ebeliso ea lijo le lino tse nang le k'hafeine: tee e matla e ntšo, kofi, cocoa, cola, lino tse tahang, chokolete le tse ling.
Hape ho molemo ho qoba ts'ebeliso ea linoko tse chesang le linoko tse halefisang lera la 'mele ho sa hlokahale ebile li ka sitisa boroko. Ho hlokahala hore o tlose ka botlalo lijong tsa lijo tse nang le monosodium glutamate, mebala e seng ea tlhaho ea lijo le litšila tsa tšepe tse boima.
Ho felisa ho hlobaela, o lokela ho felisa kapa ho fokotsa tšebeliso ea joala le palo ea lisakerete tse tsubuoang motšehare.
Hlokomela!
Tsamaiso ha e ikarabelle bakeng sa boiteko bofe kapa bofe ba ho sebelisa tlhaiso-leseling e fanoeng, ebile ha e fane ka tiiso ea hore e ke ke ea u ntša kotsi ka seqo. Lisebelisoa ha li sebelisoe ho fana ka kalafo le ho e hlahloba. Kamehla buisana le ngaka ea hau ea litsebi!