Sengoli: William Ramirez
Letsatsi La Creation: 21 September 2021
Ntlafatsa Letsatsi: 1 Pherekhong 2025
Anonim
Relax your chewing muscle with this self massage. Face lifting massage.
Video: Relax your chewing muscle with this self massage. Face lifting massage.

Kaofela ha rona re na le khatello ea maikutlo ka nako e 'ngoe. Ke karabelo e tloaelehileng le e phetseng hantle ho fetoleng kapa phephetsong. Empa khatello ea maikutlo e tsoelang pele nako e fetang libeke tse 'maloa e ka ama bophelo ba hau bo botle. Boloka khatello ea maikutlo hore e se ke ea u kulisa ka ho ithuta mekhoa e metle ea ho e laola.

ITHUTE HO ETSA HLOKAHALELE

Mohato oa pele oa ho sebetsana le khatello ea maikutlo ke ho o ananela bophelong ba hau. E mong le e mong o ikutloa a sithabetse ka tsela e fapaneng. U ka 'na ua halefa kapa ua teneha habonolo, ua hlobaela, kapa ua tšoaroa ke hlooho e bohloko kapa mpa. Matšoao a hau a khatello ea maikutlo ke afe? Ha u se u tseba hore na ke lipontšo life tseo u lokelang ho li batla, u ka qala ho li laola.

Hape tseba maemo a u bakelang khatello ea maikutlo. Tsena li bitsoa khatello ea maikutlo. Matšoenyeho a hau e ka ba a lelapa, sekolo, mosebetsi, likamano, chelete kapa mathata a bophelo bo botle. Hang ha u utloisisa hore na khatello ea kelello ea hau e tsoa hokae, u ka tla le mekhoa ea ho sebetsana le khatello ea maikutlo.

QOBA KHOTHATSO EA MAIKUTLO A SA BOTLALO

Ha o ikutloa o imetsoe kelellong, o ka khutlela mekhoeng e seng metle ho o thusa ho phomola. Tsena li ka kenyelletsa:


  • Ho ja haholo
  • Ho tsuba sakerete
  • Ho noa joala kapa ho sebelisa lithethefatsi
  • Ho robala haholo kapa ho se robale ka ho lekana

Boitšoaro bona bo ka u thusa hore u ikutloe u le betere qalong, empa ba ka u utloisa bohloko ho feta kamoo ba u thusang ka teng. Sebakeng seo, sebelisa malebela a ka tlase ho fumana mekhoa e nepahetseng ea ho fokotsa khatello ea maikutlo.

FUMANA BUSTER BASEBETSI BA KOTSI

Ho na le mekhoa e mengata e nepahetseng ea ho sebetsana le khatello ea maikutlo. Leka tse 'maloa' me u bone hore na ke life tse u sebetsang hantle.

  • Hlokomela lintho tseo u ke keng ua li fetola. Ho amohela hore o ke ke oa fetola lintho tse ling ho o lumella hore o tlohele mme o se ke oa halefa. Mohlala, u ke ke ua fetola taba ea hore u tlameha ho khanna nakong ea ho potlaka. Empa o ka batla mekhoa ea ho phomola nakong ea leeto la hau, joalo ka ho mamela podcast kapa buka.
  • Qoba maemo a sithabetsang. Ha o khona, itlose mohloling oa khatello ea maikutlo. Ka mohlala, haeba lelapa la hau le qabana nakong ea matsatsi a phomolo, iphe nako ea ho hema ebe u il'o otlolla maoto kapa u khanna.
  • Ikoetlise. Ho ikoetlisa letsatsi le leng le le leng ke e 'ngoe ea litsela tse bonolo le tse molemohali tsa ho sebetsana le khatello ea maikutlo. Ha u ikoetlisa, boko ba hao bo ntša lik’hemik’hale tse u thabisang. E ka boela ea u thusa ho lokolla matla a hahiloeng kapa pherekano. Fumana ntho eo u e ratang, ekaba ke ho tsamaea, ho palama baesekele, bolo ea maoto, ho sesa kapa ho tants'a, 'me u e etse bonyane metsotso e 30 matsatsing a mangata.
  • Fetola pono ea hao. Leka ho hlaolela boikutlo bo nepahetseng haholoanyane ka mathata. U ka etsa sena ka ho tlosa mehopolo e mebe ka e meng e metle. Mohlala, ho fapana le ho nahana, "Hobaneng ha ntho e ngoe le e ngoe e sa tsamaee hantle kamehla?" fetola mohopolo ona hore o re, "Nka fumana mokhoa oa ho feta ho sena." E kanna ea bonahala e le thata kapa e le bohlanya qalong, empa ka ho ikoetlisa, u ka e fumana e thusa ho fetola pono ea hau.
  • Etsa ho hong hoo o ho thabelang. Ha khatello ea maikutlo e u sithabetse, etsa ho hong hoo u ho thabelang ho u thusa ho u lata. Ho ka ba bonolo joaloka ho bala buka e monate, ho mamela 'mino, ho shebella baesekopo eo u e ratang haholo, kapa ho ja le motsoalle oa hau. Kapa, ​​nka mokhoa o mocha oa ho itlosa bolutu kapa sehlopha. Eng kapa eng eo u e khethang, leka ho etsa bonyane ntho e le 'ngoe ka letsatsi e u loketseng feela.
  • Ithute mekhoa e mecha ea ho phomola. Ho itloaetsa mekhoa ea boikhathollo ke tsela e ntle ea ho sebetsana le khatello ea maikutlo ea letsatsi le letsatsi. Mekhoa ea boikhathollo e thusa ho fokotsa lebelo la pelo ea hau le ho theola khatello ea mali. Ho na le mefuta e mengata, ho tloha ho hema haholo le ho thuisa ho isa yoga le tai chi. Nka sehlopha, kapa leka ho ithuta libukeng, livideong kapa mehloling ea inthanete.
  • Kopana le baratuoa. Se ke oa lumella khatello ea maikutlo ho u sitisa ho ba botsoalle. Ho qeta nako le ba lelapa le metsoalle ho ka u thusa hore u ikutloe u le betere mme u lebale ka khatello ea maikutlo. Ho phetlela motsoalle sefuba ho ka u thusa ho rarolla mathata a hau.
  • Robala ka ho lekaneng. Ho robala hantle bosiu ho ka u thusa ho nahana hantle le ho ba le matla a mangata. Sena se tla etsa hore ho be bonolo ho sebetsana le mathata afe kapa afe a hlahang. Ikemisetsa lihora tse ka bang 7 ho isa ho tse 9 bosiu bo bong le bo bong.
  • Boloka phepo e nepahetseng. Ho ja lijo tse matlafatsang ho thusa ho fepa 'mele le kelello.Tlosa lijo tse bobebe tse nang le tsoekere e ngata 'me u jare meroho, litholoana, lijo-thollo kaofela, lebese le mafura a tlase kapa mafura le liprotheine tse omeletseng.
  • Ithute ho hana. Haeba khatello ea kelello e bakoa ke ho ba le mosebetsi o mongata lapeng kapa mosebetsing, ithute ho ipehela meeli. Kopa ba bang thuso ha o e hloka.

LIEKETSO MALITS'O


Haeba u sa khone ho sebetsana le khatello ea maikutlo u le mong, u kanna ua batla ho bua le mofani oa tlhokomelo ea bophelo ba hau. Kapa nahana ka ho bona ngaka kapa moeletsi ea ka u thusang ho fumana mekhoa e meng ea ho sebetsana le khatello ea maikutlo. Ho ipapisitse le sesosa sa khatello ea hau ea maikutlo, le uena u ka fumana ho thusa ho kenela sehlopha sa ts'ehetso.

Ho imeloa kelellong; Khatello ea maikutlo - ho elelloa; Ho imeloa kelellong - mekhoa ea boikhathollo

  • Boikoetliso ba ho tenyetseha
  • Ho futhumala le ho phola
  • Ho imeloa kelellong le matšoenyeho

Ahmed SM, Hershberger PJ, Lemkau JP. Litšusumetso tsa kelello ho bophelo bo botle. Ka: Rakel RE, Rakel DP, bahlophisi. Buka ea bongaka ea Meriana ea Lelapa. La 9th. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 3.


Webosaete ea American Academy of Family Physicians. Ho sebetsana le khatello ea maikutlo ea letsatsi le letsatsi. familydoctor.org/stress-how-to-cope-better-with-lifes-phephetso. E ntlafalitsoe ka la 21 Tšitoe 2016. E fihlile ka la 15 Mphalane, 2018.

Setsi sa Naha sa Bophelo ba Kelello webosaeteng. Lintho tse 5 tseo u lokelang ho li tseba ka khatello ea maikutlo. www.nimh.nih.gov/health/publications/stress/index.shtml. E fihlile ka la 15 October, 2018.

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