Malebela a 17 a netefalitsoeng a ho robala hantle bosiu

Litaba

• 1. Eketsa khanya e khanyang motšehare
• 2. Fokotsa khanya e 'mala o moputsoa nakong ea shoalane
• 3. U se ke ua ja caffeine ka meso
• 4. Fokotsa ho robala nako e sa tloaelehang kapa nako e telele motšehare
• 5. Leka ho robala le ho tsoha ka linako tse lumellanang
• 6. Nka tlatsetso ea melatonin
• 7. Nahana ka litlatsetso tse ling
• 8. Se ke oa noa joala
• 9. Ntlafatsa boemo ba kamore ea hau ea ho robala
• 10. Beha mocheso oa kamore ea hau
• 11. Se ke oa ja mantsiboea
• 12. Phomola 'me u hlakole kelello ea hau mantsiboea
• 13. Itlhatsoa kapa u itlhatsoe ka metsi
• 14. Tlosa bothata ba boroko
• 15. Fumana bethe, materase le mosamo
• Ikoetlise khafetsa - empa eseng pele u robala
• 17. U se ke ua noa maro leha e le afe pele u robala
• Ntlha ea bohlokoa
• Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho robala hantle bosiu ho bohlokoa joaloka ho ikoetlisa kamehla le ho ja lijo tse nepahetseng.

Lipatlisiso li bontša hore ho robala hampe ho na le litlamorao tse mpe lihormonng tsa hau, ts'ebetso ea boikoetliso, le ts'ebetso ea boko (,,,,).

E ka boela ea baka boima ba 'mele le ho eketsa kotsi ea mafu ho batho ba baholo le ho bana (,,).

Ka lehlakoreng le leng, ho robala hantle ho ka u thusa ho ja hanyane, ho ikoetlisa hantle le ho phela hantle (,,,).

Lilemong tse mashome a 'maloa tse fetileng, boleng ba boroko le bongata li fokotsehile. Ebile, batho ba bangata khafetsa ba robala hampe (,).

Haeba u batla ho ntlafatsa bophelo ba hau kapa ho theola boima ba 'mele, ho robala hantle bosiu ke e' ngoe ea lintho tsa bohlokoahali tseo u ka li etsang.

Litlhahiso tse 17 tse thehiloeng bopaking ba ho robala hantle bosiu.

1. Eketsa khanya e khanyang motšehare

'Mele oa hau o na le nako ea tlhaho e bolokang nako e tsejoang e le morethetho oa hau oa circadian (13,).

E ama boko ba hau, 'mele le lihormone, ho u thusa ho lula u falimehile le ho joetsa' mele oa hau ha e le nako ea ho robala (,).

Khanya ea tlhaho ea letsatsi kapa khanya e khanyang motšehare e thusa ho boloka morethetho oa hau oa circadian o phetse hantle. Sena se ntlafatsa matla a mots'eare, hammoho le boleng ba boroko bosiu le bolelele ba nako (,,).

Ho batho ba nang le boroko, khanya ea mots'eare e khanyang e ntlafalitse boleng ba boroko le bolelele ba nako. E boetse e fokolitse nako eo e e nkileng ho robala ka 83% ().

Phuputso e ts'oanang ho batho ba baholo e fumane hore lihora tse 2 tsa khanya e khanyang motšehare li ekelitse palo ea boroko ka lihora tse 2 le ts'ebetso ea ho robala ka 80% ().

Le ha lipatlisiso tse ngata li kenyelletsa batho ba nang le mathata a tebileng a boroko, ho pepeseha ha leseli letsatsi le leng le le leng ho ka u thusa le haeba u ka robala ka mokhoa o tloaelehileng.

Leka ho fumana mahlaseli a letsatsi letsatsi le letsatsi kapa - haeba sena se sa sebetse - tsetela ho sesebelisoa sa mabone a khanyang kapa a bulbs.

Khanya ea letsatsi ea letsatsi le letsatsi kapa leseli la maiketsetso le ka ntlafatsa boleng ba boroko le bolelele ba nako, haholo haeba o na le mathata a tebileng a boroko kapa boroko.

2. Fokotsa khanya e 'mala o moputsoa nakong ea shoalane

Ho hlahisa leseli motšehare ho molemo, empa khanya ea bosiu e na le phello e fapaneng (,).

Hape, sena se bakoa ke phello ea sona morerong oa hau oa circadian, o thetsa boko ba hau ho nahana hore e sa ntse e le motšehare. Sena se fokotsa lihormone tse kang melatonin, tse u thusang ho phomola le ho robala boroko bo tebileng (,).

Lebone le leputsoa - e leng lisebelisoa tsa elektroniki tse kang li-smartphones le likhomphutha tse hlahisang bongata bo boholo - ke eona e mpe ka ho fetisisa ntlheng ena.

Ho na le mekhoa e 'maloa e tsebahalang eo u ka e sebelisang ho fokotsa ho pepeseha ha leseli le putsoa bosiu. Tsena li kenyelletsa:

• Apara likhalase tse thibelang khanya e putsoa (,).
• Khoasolla sesebelisoa se kang f.lux ho thibela mabone a maputsoa ho laptop kapa komporong ea hau.
• Kenya sesebelisoa se thibelang leseli le leputsoa ho smartphone ea hau. Tsena li fumaneha bakeng sa mefuta ea li-iPhones le tsa Android.
• Khaotsa ho shebella TV le ho tima mabone a khanyang lihora tse 2 pele u robala.

Leseli le leputsoa le thetsa 'mele oa hau ho nahana hore ke motšehare. Ho na le mekhoa e 'maloa eo u ka fokotsang khanya ea buluu nakong ea shoalane.

3. U se ke ua ja caffeine ka meso

Caffeine e na le melemo e mengata mme e sebelisoa ke 90% ea baahi ba U.S. (,,,,).

Tekanyo e le 'ngoe e ka ntlafatsa ts'ebetso, tsepamiso ea matla le lipapali (,,).

Leha ho le joalo, ha e nooa morao haholo motšehare, caffeine e hlasimolla tsamaiso ea methapo ea hau mme e ka emisa 'mele oa hau ho phomola ka tlhaho bosiu.

Phuputsong e le 'ngoe, ho ja k'hafeine ho fihlela lihora tse 6 pele u robala ho mpefalitse boleng ba boroko ().

Caffeine e ka lula e phahame maling a hau bakeng sa lihora tse 6-8. Ka hona, ho noa kofi e ngata ka mora hora ea 3-4. ha e khothalletsoe, haholo-holo haeba u ela hloko caffeine kapa u na le bothata ba ho robala (,).

Haeba u lakatsa ho noa kofi thapama kapa mantsiboea, khomarela kofi e nang le mafura.

Caffeine e ka mpefatsa boleng ba boroko haholo, haholo haeba o noa haholo thapama kapa mantsiboea.

4. Fokotsa ho robala nako e sa tloaelehang kapa nako e telele motšehare

Le ha ho robala matla hanyane ho le molemo, ho robala nako e telele kapa ka tsela e sa tloaelehang mots'eare ho ka ama boroko ba hau hampe.

Ho robala motšehare ho ka ferekanya oache ea hau ea kahare, ho bolelang hore o ka thatafalloa ho robala bosiu (,).

Ebile, phuputsong e 'ngoe, barupeluoa ba ile ba qetella ba robetse motšehare kamora ho robala bosiu ().

Phuputso e 'ngoe e hlokometse hore ha ho robala metsotso e 30 kapa ka tlase ho ka ntlafatsa ts'ebetso ea mots'ehare, ho robala halelele ho ka lematsa bophelo bo botle le boroko ().

Leha ho le joalo, liphuputso tse ling li bonts'a hore ba tloaetseng ho robala ka linako tsohle mots'eare ha ba na boleng bo bobe ba ho robala kapa ho sitisa boroko bosiu.

Haeba u robala ka linako tsohle motšehare 'me u robala hantle, ha ua lokela ho tšoenyeha. Liphello tsa ho robala li itšetlehile ka motho ka mong (,,).

Ho robala nako e telele motšehare ho ka senya boleng ba boroko. Haeba u na le bothata ba ho robala bosiu, khaotsa ho robala kapa ho khutsufatsa boroko ba hau.

5. Leka ho robala le ho tsoha ka linako tse lumellanang

Morethetho oa 'mele oa hao o potolohang o sebetsa lutung e behiloeng, o ikamahanya le ho chaba le ho likela ha letsatsi.

Ho tsitsisa nako ea hau ea ho robala le ho tsoha ho ka thusa boleng ba boroko ba nako e telele ().

Phuputso e 'ngoe e hlokometse hore barupeluoa ba neng ba e-na le mekhoa e sa tloaelehang ea ho robala mme ba robala kamora mafelo-beke ba tlalehile boroko bo bobe ().

Liphuputso tse ling li bontšitse hore ho robala ka mokhoa o sa tloaelehang ho ka fetola morethetho oa hau oa circadian le maemo a melatonin, a bontšang hore boko ba hao bo robala (,,).

Haeba u na le bothata ba ho robala, leka ho itloaetsa ho tsoha le ho robala ka linako tse tšoanang. Kamora libeke tse 'maloa, o kanna oa hloka alamo.

Leka ho kena mokokotlong o tloaelehileng oa ho robala / ho tsoha - haholo-holo ka mafelo-beke. Haeba ho khonahala, leka ho tsoha ka tlhaho ka nako e ts'oanang letsatsi le letsatsi.

6. Nka tlatsetso ea melatonin

Melatonin ke hormone ea bohlokoa ea boroko e bolellang boko ba hau hore na ke nako ea ho phomola le ho ea betheng ().

Lisebelisoa tsa Melatonin ke thuso e tsebahalang haholo ea ho robala.

Hangata e sebelisetsoa ho phekola boroko, melatonin e kanna ea ba e 'ngoe ea litsela tse bonolo ho feta tsa ho robala kapele (,).

Phuputsong e le 'ngoe, ho nka 2 mg ea melatonin pele o robala ho ntlafalitse boleng ba boroko le matla letsatsing le hlahlamang mme ho thusitse batho ho robala kapele.

Phuputsong e 'ngoe, halofo ea sehlopha e ile ea robala kapele mme ea ntlafala ka 15% ho boleng ba boroko (,).

Ntle le moo, ha ho na litlamorao tsa ho ikhula tse tlalehiloeng ho engoe ea lithuto tse kaholimo.

Melatonin e boetse e na le thuso ha u tsamaea le ho ikamahanya le sebaka se secha sa nako, kaha e thusa morethetho oa 'mele oa hau oa "circadian" ho khutlela setloaeling ().

Linaheng tse ling, o hloka lengolo la ngaka la melatonin. Ho a mang melatonin e fumaneha haholo mabenkeleng kapa inthaneteng. Nka metsotso e ka bang 1-5 mg, 30-60, pele u robala.

Qala ka tekanyetso e tlase ho lekola mamello ea hau ebe oe eketsa butle butle ha ho hlokahala. Kaha melatonin e ka fetola k'hemistri ea boko, ho eletsoa hore o hlahlobe mofani oa tlhokomelo ea bophelo pele o e sebelisa.

Hape o lokela ho bua le bona haeba o nahana ka ho sebelisa melatonin e le thuso ea boroko bakeng sa ngoana oa hau, kaha ts'ebeliso ea nako e telele ea tlatsetso ena ho bana e sa ithutoa hantle.

Reka melatonin e tlatsetsa inthaneteng.

Tlatsetso ea melatonin ke tsela e bonolo ea ho ntlafatsa boleng ba boroko le ho robala kapele. Nka 1-5 mg ka metsotso e 30-60 pele u robala.

7. Nahana ka litlatsetso tse ling

Lisebelisoa tse 'maloa li ka baka boikhathollo le ho u thusa ho robala, ho kenyelletsa:

• Ginkgo biloba: Setlama sa tlhaho se nang le melemo e mengata, se ka thusa ho robala, ho phomola le ho fokotsa khatello ea maikutlo, empa bopaki bo na le moeli. Nka 250 mg metsotso e 30-60 pele u robala ().
• Glycine: Liphuputso tse 'maloa li bonts'a hore ho nka ligrama tse 3 tsa amino acid glycine ho ka ntlafatsa boleng ba boroko (,, 54).
• Motso oa Valerian: Liphuputso tse 'maloa li bontša hore valerian e ka u thusa ho robala le ho ntlafatsa boleng ba boroko. Nka 500 mg pele u robala (,,).
• Magnesium: E ikarabella bakeng sa karabelo e fetang 600 ka har'a mmele oa hau, magnesium e ka ntlafatsa boikhathollo le ho ntlafatsa boleng ba boroko (,,).
• L-theanine: An-amino acid, L-theanine e ka ntlafatsa boikhathollo le boroko. Nka 100-200 mg pele u robala (,).
• Lavender: Setlama se matla se nang le melemo e mengata ea bophelo bo botle, lavender e ka thusa ho khutsisa le ho lula fatše ho ntlafatsa boroko. Nka 80-160 mg e nang le 25-46% linalool (,,,,,,,).

Etsa bonnete ba hore o leka feela litlatsetso tsena ka nako. Le ha e se kulo ea boloi ea litaba tsa boroko, e ka ba molemo ha e kopantsoe le maano a mang a tlhaho a ho robala.

Lisebelisoa tse 'maloa, ho kenyelletsa lavender le magnesium, li ka thusa ka boikhathollo le boleng ba boroko ha li kopantsoe le maano a mang.

8. Se ke oa noa joala

Ho ba le lino tse 'maloa bosiu ho ka ama boroko le lihormone tsa hau hampe.

Joala bo tsejoa bo baka kapa bo eketsa matšoao a ho koaleha moea ka nakoana borokong, ho korotla le ho sitisa mekhoa ea boroko (,).

E boetse e fetola tlhahiso ea melatonin ea bosiu, e phethang karolo ea bohlokoa morerong oa 'mele oa hau oa circadian (,,,).

Phuputso e 'ngoe e fumane hore ts'ebeliso ea joala bosiu e fokolitse bophahamo ba tlhaho ba "hormone" ea kholo ea motho bosiu (HGH), e bapalang morethetho oa hau oa circadian ebile e na le mesebetsi e meng e mengata ea bohlokoa ().

Qoba joala pele u robala, hobane e ka fokotsa tlhahiso ea melatonin bosiu 'me ea lebisa mekhatlong ea boroko e sitisang.

9. Ntlafatsa boemo ba kamore ea hau ea ho robala

Batho ba bangata ba lumela hore tikoloho ea kamore ea ho robala le ho hlongoa ha eona ke lintlha tsa bohlokoa bakeng sa ho robala hantle bosiu.

Lintlha tsena li kenyelletsa mocheso, lerata, mabone a kantle, le peakanyo ea thepa ea ka tlung ().

Liphuputso tse ngata li supa hore lerata le kantle, hangata le tsoang sephethephethe, le ka baka boroko bo bobe le mathata a bophelo bo botle ba nako e telele (,,).

Phuputsong e 'ngoe ka tikoloho ea kamore ea basali, batho ba ka bang 50% ba barupeluoa ba hlokometse boleng ba boroko bo ntlafetseng ha lerata le khanya li fokotseha ().

Ho ntlafatsa tikoloho ea kamore ea hau ea ho robala, leka ho fokotsa lerata le kantle, mabone le mabone a maiketsetso ho tsoa lisebelisoa tse kang lioache tsa alamo. Etsa bonnete ba hore kamore ea hau ea kamore ke sebaka se khutsitseng, se khathollang, se hloekileng le se thabisang.

Lokisetsa tikoloho ea hau ea kamore ka ho tlosa leseli le kantle le lerata ho robala hantle.

10. Beha mocheso oa kamore ea hau

Mocheso oa 'mele le kamore ea ho robala le oona o ka ama boleng ba boroko haholo.

Joalokaha e ka 'na eaba u kile ua ba le phihlelo nakong ea lehlabula kapa libakeng tse chesang, ho ka ba thata haholo ho robala hantle bosiu ha ho futhumetse haholo.

Phuputso e 'ngoe e fumane hore mocheso oa kamoreng o ama boleng ba boroko ho feta lerata le kantle ().

Liphuputso tse ling li senola hore mocheso o eketsehileng oa 'mele le kamore ea ho robala o ka fokotsa boleng ba boroko le ho eketsa ho tsoha (,,,,,).

Hoo e ka bang 70 ° F (20 ° C) ho bonahala e le mocheso o phutholohileng ho batho ba bangata, leha ho ipapisitse le litakatso le litloaelo tsa hau.

Leka lithemparetjha tse fapaneng ho fumana hore na ke efe e u loketseng haholo. Hoo e ka bang 70 ° F (20 ° C) e loketse batho ba bangata.

11. Se ke oa ja mantsiboea

Ho ja bosiu haholo ho ka ama boleng ba boroko ka bobeli le tokollo ea tlhaho ea HGH le melatonin (,,,,).

Seo se boletse, boleng le mofuta oa seneke sa hau sa bosiu haholo le sona se ka bapala karolo.

Phuputsong e le 'ngoe, lijo tse phahameng tsa carb tse jeoeng lihora tsa 4 pele li robala li thusitse batho ho robala kapele ().

Ho khahlisang ke hore phuputso e 'ngoe e fumane hore lijo tse tlase tsa carb le tsona li ntlafalitse boroko, ho bontša hore ha ho hlokahale kamehla hore li-carb li hlokahale, haholoholo haeba o tloaetse lijo tse tlase tsa carb ().

Ho ja lijo tse ngata pele u robala ho ka lebisa ho robala hampe le ho senyeha ha lihormone. Leha ho le joalo, ho ja le ho ja lijo tse bobebe lihora tse 'maloa pele u robala ho ka thusa.

12. Phomola 'me u hlakole kelello ea hau mantsiboea

Batho ba bangata ba na le tloaelo ea pele ho boroko e ba thusang ho phomola.

Mekhoa ea boikhathollo pele u robala e bontšitsoe ho ntlafatsa boleng ba boroko mme ke mokhoa o mong o tloaelehileng o sebelisetsoang ho phekola boroko (,,).

Phuputsong e 'ngoe, ho silila ho khathollang ho ntlafalitse boleng ba boroko ho batho ba neng ba kula ().

Maano a kenyelletsa ho mamela 'mino o khathollang, ho bala buka, ho hlapa ka metsi a chesang, ho thuisa, ho hema ka matla le pono.

Leka mekhoa e fapaneng 'me u fumane se u sebetsang hantle.

Mekhoa ea boikhathollo pele u robala, ho kenyeletsoa libaka tsa ho hlapela tse chesang le ho thuisa, e ka u thusa ho robala.

13. Itlhatsoa kapa u itlhatsoe ka metsi

Ho hlapa kapa phomolo ke tsela e 'ngoe e tummeng ea ho robala hamonate.

Liphuputso li bonts'a hore li ka thusa ho ntlafatsa boleng ba boroko ka kakaretso le ho thusa batho - haholoholo batho ba baholo - ho robala kapele (,,,,).

Phuputsong e le 'ngoe, ho hlapa metsi a chesang metsotso e 90 pele u robala ho ntlafatsa boleng ba boroko le ho thusa batho ho robala boroko bo tebileng ().

Ntle le moo, haeba u sa batle ho hlapa ka botlalo bosiu, ho hlatsoa maoto a hau metsing a chesang ho ka u thusa ho phomola le ho ntlafatsa boroko (,).

Ho hlapa ka mofuthu, shaoara, kapa bate ea maoto pele u robala ho ka u thusa ho phomola le ho ntlafatsa boleng ba boroko.

14. Tlosa bothata ba boroko

Boemo ba bophelo bo botle e ka ba sesosa sa mathata a hau a boroko.

Taba e le 'ngoe e tloaelehileng ke ho koaleha moea ka nakoana borokong, ho bakang ho hema ho sa lumellaneng le ho sitisa moea. Batho ba nang le bothata bona ba khaotsa ho hema khafetsa ha ba robetse (,).

Boemo bona bo kanna ba atoloha haholo ho feta kamoo o nahanang. Tlhahlobo e 'ngoe e boletse hore 24% ea banna le 9% ea basali ba na le apnea ea boroko ().

Mathata a mang a tloaelehileng a fumanoang ke lingaka a kenyelletsa mathata a motsamao oa ho robala le mathata a ho robala / ho tsoha a circadian, e leng a tloaelehileng ho basebeletsi ba lichifi (,).

Haeba u lula u na le bothata ba ho robala, ho ka ba bohlale ho botsa mofani oa tlhokomelo ea bophelo.

Ho na le maemo a mangata a tloaelehileng a ka bakang boroko bo bobe, ho kenyelletsa le ho koaleha moea ka nakoana borokong. Sheba mofani oa tlhokomelo ea bophelo haeba ho robala hampe ke bothata bo sa fetoheng bophelong ba hau.

15. Fumana bethe, materase le mosamo

Batho ba bang baa ipotsa hore na hobaneng ba lula ba robala hantle hoteleng.

Ntle le tikoloho e khathollang, boleng ba bethe bo ka ama boroko (,).

Phuputso e 'ngoe e shebile melemo ea materase a macha ka matsatsi a 28, e senola hore e fokotsa bohloko ba mokokotlo ka 57%, bohloko ba mahetla ka 60%, le ho thatafala ha mokokotlo ka 59%. E boetse e ntlafalitse boleng ba boroko ka 60% ().

Boithuto bo bong bo supa hore mealo e mecha e ka ntlafatsa boroko. Ntle le moo, ho robala ka boleng bo tlase ho ka baka bohloko bo tlase ba mokokotlo (,).

Materase le liphate tse ntle ka ho fetisisa ke tse ikhethang haholo. Haeba o ntlafatsa moalo oa hau, theha khetho ea hau ho khetho ea hau (,,,,).

Ho khothalletsoa hore u ntlafatse mealo ea hau bonyane lilemo tse ling le tse ling tse 5-8.

Haeba u sa nkele sebaka sa matloana a hao kapa mealo sebaka sa lilemo tse 'maloa, sena se ka potlaka haholo - leha ho ka ba theko e boima - lokisa ().

Tobetsa lihokela tse latelang ho ea reka le ho bapisa materase le mesamo.

Moalo oa hau, matloana le mosamo li ka ama boleng ba boroko haholo le bohloko ba manonyeletso kapa ba mokokotlo. Leka ho reka mealo ea boleng bo holimo - ho kenyeletsoa le materase - lilemo tse ling le tse ling tse 5-8.

Ikoetlise khafetsa - empa eseng pele u robala

Ho ikoetlisa ke e 'ngoe ea litsela tse tšehelitsoeng hantle ke mahlale tsa ho ntlafatsa boroko le bophelo bo botle.

E ka ntlafatsa likarolo tsohle tsa boroko mme e sebelisitsoe ho fokotsa matšoao a boroko (,,,,).

Phuputso e 'ngoe ho batho ba baholo e bontšitse hore boikoetliso bo batlile bo fokotsa halofo ea nako eo bo e nkang ho robala' me ba fana ka metsotso e 41 ea boroko bosiu ().

Ho batho ba nang le boroko bo matla, boikoetliso bo fana ka melemo e mengata ho feta lithethefatsi tse ngata. Ho ikoetlisa ho fokotsa nako ea ho robala ka 55%, ho tsoha bosiu ka 30%, le matšoenyeho ka 15% ha o ntse o eketsa nako eohle ea boroko ka 18% ().

Le hoja boikoetliso ba letsatsi le letsatsi e le ba bohlokoa bakeng sa boroko bo monate bosiu, ho bo etsa morao haholo motšehare ho ka baka mathata a boroko.

Sena se bakoa ke tšusumetso e matlafatsang ea boikoetliso, e eketsang tlhokomeliso le lihormone tse kang epinephrine le adrenaline.

Leha ho le joalo, lithuto tse ling ha li bontše litlamorao tse mpe, ka hona ho hlakile hore ho latela motho (,,).

Ho ikoetlisa khafetsa motšehare ke e 'ngoe ea litsela tse molemohali tsa ho tiisa hore u robala hantle bosiu.

17. U se ke ua noa maro leha e le afe pele u robala

Nocturia ke lentsoe la bongaka bakeng sa ho ntša metsi haholo bosiu. E ama boleng ba boroko le matla a mots'eare (,).

Ho noa maro a mangata pele u robala ho ka lebisa ho matšoao a tšoanang, leha batho ba bang ba le bonolo ho feta ba bang.

Le ha metsi a bohlokoa molemong oa bophelo ba hau, ho bohlale ho fokotsa mokelikeli oa hau oa mantsiboea.

Leka ho se noe metsi leha e le afe lihora tse 1-2 pele u robala.

U lokela hape ho sebelisa ntloana pele u robala, hobane sena se ka fokotsa menyetla ea ho tsoha bosiu.

Fokotsa mokelikeli mantsiboea 'me u leke ho hlapela pele u robala.

Ntlha ea bohlokoa

Boroko bo phetha karolo ea bohlokoa bophelong ba hao.

Tlhahlobo e le 'ngoe e kholo e hokahantse boroko bo sa lekaneng le kotsi e eketsehileng ea botena ka 89% ho bana le 55% ho batho ba baholo ().

Liphuputso tse ling li phethela hore ho fumana nako e ka tlase ho lihora tse 7-8 ka bosiu ho eketsa menyetla ea ho ba le lefu la pelo le mofuta oa 2 lefu la tsoekere (,,).

Haeba u thahasella bophelo bo botle le bophelo bo botle, ho kgothaletswa hore o etse boroko ntho e tlang pele mme o kenye malebela a kaholimo.

Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo