Litlhahiso tse 8 tse bonolo bakeng sa "hoseng ho phethahetseng":
1. Toro. Robala ka ho lekaneng, empa u se ke ua robala ho feta tekano. Ho bohlokoa haholo ho robala ka ho lekaneng le ho robala bosiu. 'Nete ke hore lihomone tse ikarabellang bakeng sa takatso ea lijo le ho khora li tlas'a molumo oa circadian (letsatsi le letsatsi)' me, joalokaha liphuputso li bontša, ho se robale ka ho lekaneng kapa ho hloka boroko bosiu ho lebisa ho eketseha ha takatso ea lijo, ka hona ho tlatsetsa ho ja ho tlōla le ponahalo ea boima bo feteletseng. . Ho robala ka botlalo bakeng sa motho e mong le e mong ho na le nako e fapaneng, ka karolelano ho tloha lihora tse 6 ho isa ho tse 8. Empa u se ke ua robala ho feta tekano! Tloaelo ea ho robala ka mafelo-beke kapa ho robala thapama ho lebisa ho se leka-lekaneng ha li-hormone, ho tsieleha ka kakaretso, ho hloka thahasello le ho tlatsetsa boima ba 'mele.
2. Metsi. Qala hoseng ha hao ka khalase ea metsi a futhumetseng. Mocheso o loketseng oa metsi o ka bang 60C, haeba o lakatsa, o ka eketsa lero la lemone ho eona. Metsi, haholo-holo metsi a nang le lemone, ke mokhoa o motle oa ho kenya tšebetsong tsamaiso ea tšilo ea lijo le 'mele ka kakaretso, a khothalletsa ho itlhoekisa hoseng (ho hloekisa mala) le ho theola boima ba' mele.
Hopola hore metsi a chesang a ka senya takatso ea hau ea lijo le ho kena-kenana le meetlo ea hoseng pele ho lijo tsa hoseng. U se ke ua lebala ho noa metsi letsatsi lohle. Ho fapana le tumelo e tloaelehileng, ha ho hlokahale ho noa lilithara tse 2-3 feela tsa metsi a hloekileng, metsi a fumanehang 'meleng a fumanoa litholoana, meroho, esita le tee le kofi. Hoa utloahala ho noa metsi eseng ka likhalase, empa ka li-sips, ha u ntse u ithuta ho latela maikutlo a lenyora. Ho boetse hoa thusa ho noa 0,5-1 khalase ea metsi pele ho lijo. Hape qoba serame le ho feta metsi a leqhoa le lilamunu tse monate.
3. Charger. Qala letsatsi la hau ka boikoetliso bo fokolang. E ka ba metsotso e 5-10 ea hatha yoga, gymnastics e kopanetsoeng, kapa metsotso e 1-2 ka bareng e tšekaletseng. Sena se tla etsa molumo oa 'mele oohle le ho tsosa kelello. Ho phaella moo, ho ikoetlisa hanyenyane pele ho lijo tsa hoseng ho thusa ho tsitsisa maemo a tsoekere ea mali, e thibelang tlala le ho thibela ho ja lijo tsa hoseng.
4. Ho thuisa. Qeta bonyane metsotso e mehlano hoseng ho hong le ho hong u tsepamisitse maikutlo motsotsong oa hona joale. Tloaelo e bonolo: lula hamonate ka mokokotlo o otlolohileng sebakeng se khutsitseng, ela hloko boemo ba kelello ea hau, latela mehopolo le maikutlo. Ho thuisa ha ho na tsitsipano ebile ha ho akarelletse boiteko le ho etsa liphetoho ho se etsahalang. U sheba feela hore na ke eng 'me u se ke ua leka ho kena-kenana le eona ka tsela leha e le efe. Liphuputso tse ngata li bontšitse hore ho thuisa ka nakoana hoseng ho thusa ho fokotsa boima ba 'mele le ho laola mekhoa ea ho ja.
5. Lijo tsa hoseng tsa protheine. U se ke ua hlokomoloha lijo tsa hoseng, hobane ha e le hantle e beha thupelo ea letsatsi lohle. Ke batho ba 'maloa feela ba ruang molemo ka ho etsa leseli la lijo tsa hoseng kapa esita le ho etsa ntle le lona, bakeng sa ba bang, lijo tsa hoseng tse monate ke lijo tsa bohlokoa. Lijo tsa hoseng li etsa qeto ea hore na u tla ikutloa u khotse ebile u khotsofetse ho fihlela lijo tsa mots'eare kapa li-snacking tse sa feleng. Protheine ea lijo tsa hoseng e khothalletsa ho theola boima ba 'mele ka ho fokotsa maemo a ghrelin, hormone e ikarabellang bakeng sa takatso ea lijo. Empa lijo tsa hoseng tse nang le lik'habohaedreite tse ngata li eketsa secretion ea ghrelin 'me kahoo li tsosa takatso ea lijo' me li thibela ho khora. Ka hona, oatmeal kapa muesli bakeng sa lijo tsa hoseng ha se khetho e ntle ka ho fetisisa. Ho molemo ho sebelisa cottage chisi, yogurt, chisi, linate, peo, lijo-thollo tsa protheine, tse kang quinoa kapa amaranth, le tse ling bakeng sa lijo tsa hoseng.
6. khefu ea lihora tse peli. Laea kelello ea hau. Qalong, beha alamo 'me u boloke khefu ea lihora tse peli pakeng tsa lijo tsa hoseng le lijo tse latelang (o ka eketsa khefu ho fihlela lihora tse 5). Mokhoa ona o bonolo o ke ke oa u fa matla a ho laola mekhoa ea hau ea ho ja feela, empa e tla ba sesebelisoa se setle sa ho itaea. Ho feta moo, ho boloka nako e telele pakeng tsa lijo ho thusa ho theola 'mele le ho tsosolosa tsamaiso ea enzymatic.
7. Letsatsi. Bula feela likharetene. Khanya ea letsatsi e na le phello e ntle tsamaisong ea methapo, ho kenyelletsa le secretion ea lihomone tsa "tlala", tse thusang ho tlosa boima bo feteletseng. Kahoo bula lifensetere kapa, haeba letsatsi le ts'oere, nka leeto la metsotso e 15 hoseng. Ho pepesetsoa khanya ea letsatsi hape ke tsela e molemohali ea ho khotsofatsa litlhoko tsa 'mele oa hau oa vithamine D. 'Me ho fumana vithamine D e lekaneng ho ka u thusa ho theola boima ba' mele esita le ho thibela boima ba 'mele. Ka karolelano, ho ba letsatsing metsotso e 15 (ho nka hore boholo ba letlalo le lula le butsoe) ke nako e nepahetseng ea hore 'mele o hlahise litekanyetso tse lekaneng tsa vithamine D. Haeba u phela "ntle le letsatsi, joale u lokela ho nahana ka ho noa vithamine D. ka mokhoa oa li-supplement tsa lijo.
8. Bukana ea litaba. Qala "letsatsi le phethahetseng" ka ho ngola lethathamo la lintho tseo u lokelang ho li etsa 'me u leke ho khomarela thupelo eo letsatsi lohle. Pele u robala, hlahloba lethathamo la hau la hoseng 'me u hlahlobe (ka molomo kapa ka mongolo) letsatsi lohle. Tšoaea liketsahalo tsa bohlokoa, katleho, ho hlōleha, hlahloba boemo ba hau maemong ohle: 'meleng, kelellong, maikutlong, joalo-joalo Mokhoa ona o bonolo o khothalletsa phihlelo e tebileng le ho khothalletsa khōlo ea ka hare. Ho boloka bukana ea lijo letsatsi lohle ke mokhoa o bonolo oa ho itaea oo hangata o khelloang fatše. Ho sa le joalo, liphuputso li bontšitse hore mokhoa ona o bonolo ha o na thuso feela bakeng sa ho theola boima ba 'mele, empa hape o molemo bakeng sa taeo ka kakaretso.
Liphetoho tse seng kae tse nyenyane mekhoeng ea hau ea hoseng e ka ba senotlolo sa "letsatsi le monate" le mokhoa o bonolo oa ho boloka botsitso le matla. Ho feta moo, e na le phello e ntle ho theola boima ba 'mele le ntlafatso ea bophelo bo botle ka kakaretso. U se ke ua hlokomoloha hoseng!