Mokhoa oa ho 'hlakola' Boko ba hau (Tlhahiso: Ho bonolo ho feta kamoo u nahanang kateng)

Litaba

• Kopana le sistimi ea glymphatic
• Ho robala hantle, hantle
• Boloka nako ea ho robala e tloaelehileng
• Nahana ka lijo tseo u li jang
• Etsa tikoloho e ntle ea ho robala
• Behella ka thoko nako ea khatello ea maikutlo pele u robala
• Ho ikoetlisa ho bapala karolo e kholo hape
• Malebela a mang a matlafatsang boko
• Lula hydrated
• Kenya lijo tsa boko lijong tsa hau
• Iphe nako ea ho phomola
• Leka boikoetliso ba boko
• Ntlha ea bohlokoa

U ka fumana protocol ea detox bakeng sa eng kapa eng matsatsing ana, ho kenyeletsoa le boko ba hau.

Ka litlatsetso tse nepahetseng, litlama tse hloekisang, le phetoho e kholo ea lijo tsa hau, har'a lintho tse ling, u ka nahana:

• leleka grogginess
• ntlafatsa mohopolo oa hau
• matlafatsa ts'ebetso ea hau ea kutloisiso

Le ha liphetoho tse itseng tsa bophelo li ka ba le phello e ntle bophelong ba hau, litsebi tse ngata tsa bongaka lia lumela hore li-detoxes, ho kenyelletsa le tse lebisang bokong ba hau, ha li hlokahale.

Hape, ha ho na lipatlisiso tse qobellang ho ts'ehetsa ts'ebeliso ea li-detoxes.

'Mele oa hau o se o ntse o na le lits'ebetso sebakeng sa ona ho tlosa chefo le ho boloka lintho li sebetsa hantle. Ha ho tluoa bokong ba hau, ho hlile ho na le sistimi eohle e inehetseng ho detoxification.

Mona ke mokhoa oa ts'ebetso le lintho tse bonolo tseo u ka li etsang ho e tšehetsa.

Kopana le sistimi ea glymphatic

Ha ho tluoa ho detoxification, boko ba hau bo botle haholo ka ho hlokomela khoebo ka bo eona.

e phatlalalitsoeng ka 2015 e hlalosa sena se etsahala e le karolo ea ts'ebetso ea sistimi ea glymphatic, e tlosang lihlahisoa tsa litšila bokong ba hau le sistimi ea methapo. Nahana ka eona joalo ka 'mokelli oa lithōle.

Sistimi ea glymphatic e etsa boholo ba mosebetsi oa eona ha u robetse. Nakong ea boroko, lits'ebetso tsa hau tse ling tsa 'mele ha li sebetse haholo, li lumella ts'ebetso ea glymphatic ho etelletsa pele.

e fana ka maikutlo a hore ho boetse ho na le sebaka se phahameng se bulehileng lipakeng tsa lisele tse bokong ba hau nakong ea boroko, se lumellang sebaka se eketsehileng hore boko ba hau bo ntše lithōle, ka puo ea tšoantšetso.

Ts'ebetso ena e batla e rarahane, empa mona ke ho sheba kapele hore na e sebetsa joang:

• Pele, metjha e glymphatic tlala mokelikeli cerebrospinal.
• Mokelikeli ona o bokella "lithōle" joalo ka liprotheine, chefo le litšila tse ling ha li ntse li phalla marang-rang.
• Boko ba hau bo ntša litšila tsena libakeng tse fapaneng tsa metsi, moo li fetang 'meleng oa hau ebe li tsoa joalo ka litšila tse ling.

Sehlahisoa se seng sa bohlokoa se tlositsoeng bokong ha ho tlosoa lihlahisoa tsa litšila ke protheine β-amyloid (beta-amyloid), eo litsebi li lumelang hore e na le seabo kholisong ea lefu la Alzheimer's.

Ho robala hantle, hantle

Boroko bo bapala karolo ea bohlokoa ts'ebetsong ea tsamaiso ea liolimpiki. Ho robala ka ho lekaneng bosiu bo bong le bo bong ke e ’ngoe ea litsela tse molemohali tsa ho tšehetsa tšebetso ea boko ea tlhaho ea ho ntša chefo.

Haeba u na le bothata ba ho robala ka boleng bo lekaneng, leka malebela ana bakeng sa phomolo e ntlafetseng le e khathollang.

Boloka nako ea ho robala e tloaelehileng

Haeba u sena lebaka le ikhethang la ho tsoha ka nako e itseng letsatsi ka leng, kemiso ea hau ea boroko e kanna ea ba hohle. Mohlomong u boloka nako e tloaelehileng ea ho robala har'a beke empa u robala bosiu 'me u robale ka mafelo-beke.

Sena se kanna sa utloahala se le tlhaho ho uena, empa ha nako e ntse e tsamaea, se ka etsa palo ho potoloha ha hau ea boroko.

Ho robala (le ho tsoha) ka nako e ts'oanang letsatsi le leng le le leng ho ka u thusa ho phomola hamolemo le ho ntlafatsa boleng ba hau ba boroko ka kakaretso.

U ntse u ka tsoha nakoana ho feta tloaelo mme u robale ha ho sa hlokahale hore u tsohe hoseng - leka feela ho qoba ho fetola linako tsa boroko ka nako e fetang hora.

Karolo ea boroko bo sa fetoheng e kenyelletsa ho fumana nako e lekaneng ea boroko, e ka bang lihora tse 7 ho isa ho tse 9.

Tlhahiso: Sebelisa k'homphieutha ea boroko ho fumana hore na u lokela ho robala neng.

Nahana ka lijo tseo u li jang

Ho ja lijo tse itseng, haholo-holo hamorao motšehare, ho ka senya boroko ba hao.

Bakeng sa boroko bo betere, leka ho qoba tse latelang pele u robala:

• lijo tse kholo
• dijo tse boima kapa tse nonneng
• lijo tse nokiloeng ka linoko tse nang le asiti
• caffeine (ho kenyeletsoa le chokolete)
• joala

Haeba u ikutloa u lapile pele u robala, leka bohobe bo bobebe ba ho robala, bo kang:

• banana
• yogurt
• sekotlolo se senyenyane sa oatmeal
• chisi, litholoana le batho ba qhekellang

Etsa tikoloho e ntle ea ho robala

Ho boloka kamore ea hau e pholile ebile e le lefifi ho ka u thusa ho robala hantle.

Haeba u tloaetse ho futhumala kapa ho bata bosiu, khetha likarolo tse bobebe, tse ka phefumolohang.

U kanna oa nahana ho kenya fan ka kamoreng ea hau, e ka thusang ho thibela lerata lefe kapa lefe le tloaetseng ho u boloka u le holimo.

Ho sebelisa kamore ea hau feela bakeng sa ho robala le thobalano le hona ho ka nolofalletsa ho robala ha u robala.

Ka tsela eo, boko ba hau boa tseba hore ho kena likobong ho bolela hore u se u loketse ho robala, eseng ho shebella TV kapa ho phalla ka har'a media oa sechaba.

Behella ka thoko nako ea khatello ea maikutlo pele u robala

Ho imeloa kelellong le matšoenyeho ke tsona lintho tse tloaelehileng tse bakang mathata a boroko. Ho ipha nako ea ho phomola pele u robala ho ke ke ha felisa mathata ana, empa ho ka u thusa ho a tlosa kelellong ea hau bakeng sa mantsiboea

Hora kapa ho feta pele u robala, leka:

• Ho phatlalatsa litaba ka khatello ea maikutlo
• ho ngola lintho tseo u hlokang ho li hlokomela ka le hlahlamang e le hore u se ke ua tšoenyeha ka tsona
• ho taka, ho bala, kapa mesebetsi e meng e khutsisang
• ho hlapa ka mofuthu ka likerese kapa aromatherapy
• ho etsa yoga e bobebe kapa ho thuisa
• boikoetliso bo tebileng ba ho hema

Ho ikoetlisa ho bapala karolo e kholo hape

Ua tseba hore maikutlo a khathollang, a tsepamisitseng maikutlo (leha o na le mesifa e khathetseng) o na le ona kamora ho ikoetlisa ho hoholo? Ke ona mokhoa oa glymphatic o kenang kahare.

e fana ka maikutlo a hore boikoetliso bo ka ba le phello e kholo ho lahloeng ha litšila bokong.

Ho latela liphetho tsa boithuto, litoeba tse ka ikoetlisang ka ho matha ka lebili li bontšitse makhetlo a mabeli ts'ebetso ea glymphatic joalo ka litoeba tse sitoang ho ikoetlisa.

Ho bohlokoa ho hlokomela hore keketseho ea ts'ebetso ea glymphatic e kanna ea amahanngoa le ho matha ho fapana le sephetho se tobileng sa eona.

Ho ikoetlisa ho na le melemo e meng e mengata.

E ka khona:

• thusa ho theola kotsi ea hau maemong a mangata a bophelo bo botle
• fokotsa matšoao a ho tšoenyeha le khatello ea maikutlo
• fokotsa khatello ea maikutlo
• eketsa matla
• ntlafatsa maikutlo a hau
• ntlafatsa ts'ebetso ea ts'ebetso

Hape ke habohlokoa ho bolela hore boikoetliso bo ka u thusa ho robala hantle, e leng se ka khothalletsang ts'ebetso ea tsamaiso ea glymphatic.

Litsebi li khothaletsa ho fumana bonyane lihora tse 2 1/2 tsa boikoetliso bo itekanetseng beke le beke.

U ka boela ua fokotsa matla le ho bona melemo e ts'oanang ka hora e le 'ngoe le metsotso e 15 beke ka' ngoe ea boikoetliso bo matla kapa bo matla ba boikoetliso.

Ha ua tlameha ho fumana tšebetso ea hau ea beke le beke ka nako e le ngoe, ebang ke. Hangata ho molemo ka ho fetisisa (ebile ho bonolo ka ho fetisisa) ho qeta hoo e ka bang halofo ea hora ea boikoetliso letsatsi ka leng.

Boikoetliso bofe kapa bofe bo betere ho feta ho se ikoetlise, kahoo ho etsa sohle se matleng a hau ho eketsa boikoetliso boo o bo fumanang beke le beke ho ka thusa. Leka ho pepeta metsamao ea metsotso e 15 kamora lijo tsa mots'eare kapa lijo tsa mots'eare (kapa ka bobeli), mohlala.

Malebela a mang a matlafatsang boko

Ho robala le ho ikoetlisa ho molemo kelellong ea hau, empa o ntse o ka etsa ho eketsehileng ho ts'ehetsa ts'ebetso ea tsamaiso ea glymphatic le ho khothaletsa bophelo bo botle ba 'mele le' mele.

Lula hydrated

Esita le ho felloa ke metsi 'meleng ho ka ama hampe ts'ebetso ea kelello joaloka mohopolo le mohopolo, hape ho ka ama maikutlo a hau.

Ha ua tlameha ho noa metsi letsatsi lohle ho fumana a lekaneng (hape u fumana metsi a mangata ho tsoa litholoana, meroho le lijo tse ling). Molao o motle ke oa ho noa metsi ha u nyoriloe.

Ha u na bonnete ba seo u se jang ka mokelikeli? Lekola boemo ba hau ba hydration ka chate ena.

Kenya lijo tsa boko lijong tsa hau

Lijo tsa boko li kenyelletsa:

• liprotheine
• mafura a phetseng hantle
• li-antioxidants
• omega-3 fatty acids
• livithamine

Mehlala e meng e kenyelletsa:

• broccoli, spinach, kale le meroho e meng e makhasi
• salemone, pollack, tuna ea makotikoting, le litlhapi tse ling tse nang le mercury e tlase
• monokotsoai
• tee ea kofi le kofi
• linate

Ha ho mohla o ka senyehang ha o eketsa lihlahisoa tse ncha, liprotheine tse omeletseng le lijo-thollo lijong tsa hau. Ho fokotsa lijo tse sebelisitsoeng le mafura a mangata ho ka boela ha fa ts'ebetso ea kelello ea hau lerato.

Iphe nako ea ho phomola

Ho senya kelello ho bohlokoa joalo ka ho senya 'mele.

Etsa bonnete ba hore o phomotsa boko ba hau khafetsa ka ho ipha nako ea ho lula feela o natefeloe ke motsotso oo. Sena se tla fa boko ba hau monyetla oa ho nchafatsa le ho matlafatsa matla a hau a boiqapelo. Boko ba hau bo tla u leboha.

U se ke ua ikutloa u le molato ka ho se etse letho. Khutsa ka kopi ea tee, mamela 'mino kapa linonyana li bina, kapa shebella ha letsatsi le likela. Hopola feela hore u etsetsa boko ba hau molemo.

Leka boikoetliso ba boko

U se ke ua lebala ho fa boko ba hao boikoetliso, hape. Ho ikoetlisa ho thusa boko ba hau, empa u se ke ua lebala ka ts'ebetso ea kelello.

Ho sebelisa mesifa ea hau ea kutloisiso ho ka ba thusa ho li boloka li hlophisitsoe hantle le ho sebetsa hantle.

Leka:

• ho rarolla (likotoana tse ngata, ho betere)
• ho ithuta (leka Duolingo)
• ho mamela mmino
• ho thuisa

Mona ke mehopolo e meng ea ho boloka kelello ea hau e le sebopehong.

Ntlha ea bohlokoa

Haeba u batla ho ntša likokoana-hloko bokong, beha pele boroko bo bongata le ho ikoetlisa khafetsa. Tsena ka bobeli li tla matlafatsa sistimi ea hau ea `` detoxification '' ea boko ba hau.

Haeba u na le lipelaelo tse ikhethang mabapi le moholi oa boko, mokhathala, kapa mathata a mang a kelello, ho molemo ho hlahloba mofani oa tlhokomelo ea bophelo pele u qala ho tlosa 'mele kapa ho hloekisa.

Crystal Raypole o kile a sebetsa e le mongoli le mohlophisi oa GoodTherapy. Makala a hae a khahlisang a kenyelletsa lipuo le lingoliloeng tsa Asia, phetolelo ea Sejapane, ho pheha, mahlale a tlhaho, boits'oaro ba thobalano le bophelo bo botle ba kelello Ka ho khetheha, o ikemiselitse ho thusa ho fokotsa sekhobo se mabapi le litaba tsa bophelo bo botle ba kelello.