Hangata mokhathala o bakoa ke ho haelloa ke boroko, ho haella ha vithamine kapa khatello e feteletseng ea motšehare. Empa tsena hase tsona feela tse susumetsang ho fokotseha ha mabotho a rona. Kahoo, a re ke re hlahlobisise lisosa tsa mokhathala le mokhoa oa ho sebetsana le tsona.
1. Ho itšoara ha boemo ba leholimo bo sa thabiseng
Hangata, boemo ba leholimo bo ama bophelo ba rona ka kakaretso. Maholiotsoana a matla a leholimo, phetoho ea sepakapaka, phetoho ea moea - sena sohle se senya tsamaiso ea methapo, empa hape se bakela malaise le bokhoni bo tloaelehileng. E le hore ka tsela e itseng u itlisetse sebōpeho, u ka leka ho etsa boithati ba acupressure massage. E susumetsa tsamaiso ea hau ea metha 'me e fana ka matla le matla. Joang ho etsa massage e joalo? Ho bonolo haholo - tšoara monoana oa letsoho le letona ka letsoho la hau le letlalo le letona la hao le letšehali. Ka ntlha ea lesapoana, tobetsa ka tieo mme o khumse karolo e bohareng ea monoana o monyenyane. Haeba u sa tsamaee ka metsotso e seng mekae ea mokhathala, o pheta-pheta ho silila ka nako e telele ka nako ea metsotso e 15-20.
2. Liphello tsa lijo tse thata
Bongata ba rona re batla ho ba le setšoantšo se setle. Ke eng ka lebaka la ngoanana enoa ea sa tsamaeeng: ho etsa lipapali, ho ikhatholla ka koetliso le ho lula ledietah. 'Me lijo tsa kamehla ha li khethoe ka nepo. Batho ba bangata ba batla ho ipeha boemong bo nepahetseng ka nako e khutšoanyane, kahoo khetha lijo tse thata. Empa lijo leha e le life tse tlaase tsa lik'halori li lula li le khatello e matla bakeng sa 'mele. Ho kotsi haholo le monodity, tse thehiloeng ho sebelisoang sehlahisoa se le seng (mohlala, kefir, liapole, buckwheat joalo-joalo). Lijo tse joalo ha li fane ka 'mele ka li-vithamine tse hlokahalang le limatlafatsi,' me sena se ama metabolism (e liehisa). Ka mafura a mafura, mesifa ea mesifa le eona e siea, ho bolela hore u fokolisa ka lentsoe la sebele.
E le ho qoba liphello tse joalo, litsebi tsa phepo e nepahetseng li khothalletsa ho boloka karolo ea limatlafatsi: 60% ea lijo e lokela ho ba lik'habohaedreite, 24% - mafura le liprotheine tse 16%. Nakong ea lijo tse ling, nka li-multivitamine 'me u je meroho le litholoana tse ncha tse monate kamoo ho ka khonehang.
3. monate, o lapetse mala
Hase kamehla ho ka khonehang ho ja ka tloaelo. Ka hona, re qala ho khotsofatsa maikutlo a tlala ka mekhoa eohle e ntlafalitsoeng, mohlala, e monate. Empa ena hase khetho e ntle ka ho fetisisa. Ntho ke hore monate o bakang tsoekere ea mali e bohale, e leng se etsang hore li-pancreas li hlahise insulin. Hang-hang insulin e sebelisa lik'habohaedreite tse bonolo, tse kenngoa li-candy tse jeoang 'me butle-butle tekano ea mali e qala ho theoha. Ha tekanyo ena e oela ka tlaase ho moeli o lumellehang, re qala ho ba le bothata ba ho ba le molichaba le bofokoli bo matla (kamora metsotso e 20-30).
Ke lokela ho etsa eng? Etsa li-pompong ka lihlahisoa tse ngata haholo: liapole, li-orane kapa libanana. Litholoana tsena li na le li-glucose le andfructose tse bonolo, tse potlakileng li kenngoa le ho kokobetsa boikutlo ba tlala. Ho phaella moo, li na le fiber, pectin le lik'habohaedreite tse rarahaneng tsa starch, tse ntseng li ntlafatsoa butle-butle le ho thusa ho boloka tekanyo e nepahetseng ea tsoekere ka hora e le 'ngoe.
4. Ho phalla ha mali maotong
Li-heels, ha e le hantle, li khabisa mosali leha e le ofe. Empa ho apara ha bona kamehla ho ka lebisa mokhatheng oa maoto esita le bofokoli bo tloaelehileng ba 'mele. E le ho qoba sena, leka ho apara lieta ka serethe. Joale maoto a hao a tla ba halofo ha a khathetse. Ha u le lapeng, u ka etsa boikoetliso bo bonolo-emisa ho tse 'nè. Sebaka sena se tlatsetsa mofuteng oa metsi a mangata 'me se thusa ho fokotsa mokhathala. Hape, libaka tsa ho hlapa maoto le letsoai la leoatle le tsona li tla ba molemo.
5. Phatlalatso ea 'mele
Haeba u ngolisitse holong ea boithabiso, itokisetse hore nakong ea pele u tla utloa bohloko ka mesifa le mokhathala ho tsoa litšoantšong. Ho fokotsa matšoao ana, kamora 'mele o mong le o mong, itlhoekise ho hlapa metsi a monate. Ho etsa sena, kopanya teaspoon ea monokotšoai oa junipere (ba fokotsa bohloko bo mesifa), 2 tablespoons oregano, koena, lavender. Litlama tsohle li tšeloa ka mokotla ebe li li tšela ka letsatsing le futhumatsang. Re u hopotsa hore mocheso ha oa lokela ho ba o phahameng haholo, 'me nako ea ho hlatsoa ha ea lokela ho feta metsotso e 20.
6. PMS
Ngoanana e mong le e mong oa tseba hore na PMS ke eng. Matsatsing ana bokhoni ba rona ba ho sebetsa bo fokotseha, maikutlo a fetoha le ho halefa ho eketsa. Tsena tsohle li bakoa ke liphetoho tsa li-hormone. Ka lik'hemik'hale mokelikeli o qala ho bolokoa, 'me mosebetsi oa tsamaiso ea mafura e ba thata haholoanyane. Empa matšoao ana a ka fokotseha. Ho etsa sena, beke pele ho matsatsi a mahlonoko a qala, qala ho nka kotulo ea joang. Kopanya li-cones tsa li-hops, li-valerian motso, likhahla tsa koena le litebelisoa tsa maqhubu (1: 1: 2: 2). Tšela likhaba tse peli tsa pokello le likhalase tse peli tsa metsi a belang ebe u tsitlella halofo ea hora. Ebe o tsuba libeke tse 2-3 ka letsatsi ka makhetlo a mabeli ka letsatsi.
7. ho feta tekano
Boima bo feteletseng ha bo ama bophelo bo botle, empa hape bo ama bophelo ba rona. Batho ba nang le bothata bona, ho thata ho falla, boemo ba bona bo khathatseha, ka lebaka lena sena ke setsi sa matla a khoheli le mokhathala o potlakileng. Ho tlosa boima bo feteletseng ha bo bonolo, empa haeba u ka fumana tharollo bothateng bona, joale ka likhoeli tse 'maloa u ka finyella sephetho se setle.
8. Tloaelo ea ho etsa lintho tse ngata hang-hang
Ba bang ba rona re nahanisisa ka bokhoni ba bona 'me ka nako e le' ngoe re nka maemong a 'maloa. Empa sena se khathatsa haholo bakeng sa tsamaiso ea methapo. Litsebi ha li khothaletse ka nako e le 'ngoe ho bua ka fono, ho shebella seteishene sa thelevishene, ho shebella litokomane tsa bohlokoa joalo-joalo. Haeba u boloka mofuta ona oa bophelo kamehla, ka mor'a nako o tla khathala eseng feela kelellong, empa hape ka makhetlo a mangata ka potlako. Ka hona, pele u qala ho nka li-stimulants tsa Neuro, leka feela ho rera letsatsi la hau.
9. ho tsuba
Nicotine e mpefatsa tšelo ea mali ea lisele, e fokotsa methapo ea mali 'me e bakela oksijene tlala ea tlala. Ka lebaka leo, u ikutloa u khathetse. Tsela feela ea ho rarolla bothata bona ke ho khaotsa ho tsuba. Empa le haeba u khaotsa ho tsuba, u se ke ua lebella hore se se se ntse se ikutloa se le betere bekeng ea pele. Ho e-na le hoo, libeke tse seng kae tse qalang u tla ikutloa u fokola haholo, empa joale u ikutloa u le betere.
10. Ho sebetsa le khomphuta
Haeba u qeta nako e ngata khomphuteng, u khathala ka potlako. Ho phalloa ha matšoao a khanyang, ho pata ha monate, litšoantšo tse monotonous li khathatsa haholo. Ka mor'a lihora tse 'maloa, mahlo a seng makae, empa' mele oohle o khathala hape. U ka 'na ua ba le hlooho e bohloko, takatso e mpe ea takatso ea lijo, bonahala eka ha u na thahasello le matšoao a mang. Kahoo, nakong ea mosebetsi o telele k'homphieutheng, nako e 'ngoe le e' ngoe ea khefu. Ho lopolla mokhathala o bonahalang - etsa compress ea tee e ntšo mahlong. U ka robala ka metsotsoana e seng mekae mme u phutholoha, ha u ntse u koala mahlo. Lintho tse nyenyane joalo li thusa ho tlosa mokhathala.
Ho phaella linthong tse boletsoeng ka holimo, mokhathala o ka baka tse ling. Ka mohlala, khafetsa o lutse ka pel'a TV, ho khanna koloi, mosebetsi o monate le esita le mebala e lefifi ea liphahlo. E le ho qoba mokhathala, leka ho tsamaea ho feta moea o hloekileng, ja hantle ho latela puso ea letsatsi la hau.