Malebela a supileng a ho matlafatsa mohopolo oa hau le ho menaha

Na hangata u lebala litumellano tsa kopano le litaba tsa hau?! Na mohopolo oa hau o fokolang o u bakela lihlong?! Na u batla ho ntlafatsa matla a hau a ho hopola?! Mona ke malebela a 7 a sebetsang a ka u thusang ho kenya mohopolo oa hau:

Boloka kelello ea hau e sebetsa:

Ho molemo ho boloka kelello ea hau e sebetsa ka linako tsohle ho ntlafatsa mohopolo, ka ho ntlafatsa tsebo ea kelello, joalo ka ho ithuta puo e ncha, ho ithuta liletsa tsa 'mino, kapa ho bapala lipapali tse ncha tse ka bolokang kelello ea hau e le boemong ba ho sebetsa kelellong.

Ja lijo tse phetseng hantle:

Ho na le li-supplement tse ngata 'marakeng tse ntlafatsang mohopolo, kahoo ho molemo ho latela lijo tse phetseng hantle, ka ho ja lijo tse nang le li-antioxidants, tse kang broccoli, spinach le cranberries, le lijo tse nang le "omega-3" hobane li sebetsa matlafatsa mesebetsi ea boko, ho phaella ho livithamine tse sa tšoaneng, tse bohlokoa ka ho fetisisa ke (B6) le (B12).

Pheta lintho tseo u li lebalang:

Haeba u lebala haholo, u ka pheta lintho tseo u batlang ho li hopola ka nako e itseng ka ho li bua ka makhetlo a ’maloa, ka lentsoe le phahameng kapa tlaase.

Hlophisa bophelo ba hau:

Bakeng sa ho ntlafatsa ts'ebetso ea kelello ea hau, o tlameha ho hlophiseha bophelong ba hau, mohlala, beha lintho tseo u li sebelisang sebakeng sa tsona se tloaelehileng nako le nako ha u li sebelisa, 'me u sebelise mohala ho hatisa nako ea kopano le likhokahano tsa hau. e ntlafatsa ts'ebetso ea mohopolo oa hau.

Robala ka ho lekaneng:

Ha u robala ka ho lekaneng, ho tla thusa boko ba hao ho hopola boitsebiso, kahoo leka ho fumana bonyane lihora tse supileng tsa ho robala hantle letsatsi le leng le le leng.

Etsa boikoetliso:

Ho ikoetlisa kamehla hobane ho ntlafatsa phallo ea mali ka mokhoa o atlehileng haholo 'meleng oa hao ho kenyeletsa le kelello, hape ho ka u thusa ho sebetsana le bothata ba ho lahleheloa ke mohopolo, hape ho tla etsa hore u falimehe le ho phutholoha.

Qoba khatello ea maikutlo:

Le hoja khatello ea kelello e sa lematse 'mele, e ama ho tsepamisa maikutlo haholo, kahoo leka ho phomola le ho ikoetlisa "yoga" ho ikoetlisa kamehla kapa mekhoa e meng e fapaneng e tlosang khatello ea kelello ho uena.