Sengoli: Frank Hunt
Letsatsi La Creation: 16 La March 2021
Ntlafatsa Letsatsi: 4 November 2024
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Qigong for beginners. Qigong exercises for joints, spine and energy recovery.
Video: Qigong for beginners. Qigong exercises for joints, spine and energy recovery.

Litaba

Ho phela halelele le bophelo bo botle ho bohlokoa ho lula u tsamaea, ho ikoetlisa letsatsi le leng le le leng, ho ja hantle le ntle le ho fetella, hape le ho etsa liteko tsa bongaka le ho noa meriana e bontšitsoeng ke ngaka.

Ka lehlakoreng le leng, ho ba le maikutlo a kang ho tsuba, ho ja lihlahisoa tse ngata haholo tsa indasteri, ho ipeha letsatsing ntle le ts'ireletso, esita le ho phela u tšoenyehile haholo le khatello ea maikutlo, ho ka etsa hore botsofali bona bo potlake ebile bo se na boleng.

Kahoo, leha liphatsa tsa lefutso li le bohlokoa mme nako ea bophelo ea batho ba Brazil e ka ba lilemo tse 75, ho ka khonahala hore o phele lilemo tse ngata hape ka tsela e phetseng hantle. Empa, bakeng sa sena, ho hlokahala hore u leke ho fokotsa litlamorao tsa tlhaho ea tlhaho, e eketsehang maemong a mang a letsatsi le letsatsi.

Seo u lokelang ho se etsa ho phela hantle bophelo bohle ba hau

Botsofali ke ts'ebetso ea tlhaho, empa likeletso tse ling li ka lateloa molemong oa ho thibela ts'ebetso ena le ho fokotsa ho ama 'mele le lintho tse bakang mafu, ka hona, ho fihlela bophelo bo nang le boleng le bophelo bo botle. Bakeng sa sena, ho hlokahala hore:


1. Etsa tlhahlobo ea selemo le selemo

Ho latela lipuisano tsa bongaka le litlhahlobo tsa laboratori kapa tsa litšoantšo, tse atisang ho etsoa kamora lilemo tse 30, li ka supa mafu a kang k'holeseterole e phahameng, lefu la tsoekere, khatello e phahameng ea mali, maqhubu a sefubeng le prostate e atolositsoeng, mohlala, mme e tlameha ho etsoa selemo le selemo kapa nakong e behilweng ke ngaka.

Ho hlahlojoa hona ho bohlokoa ho lemoha matšoao a ho kula kapele kamoo ho ka khonehang, le ho a phekola pele tšenyo e etsoa 'meleng.

2. Ja lijo tse phetseng hantle

Ho ja hantle ho bolela ho khetha ho ja litholoana le meroho, ntle le ho qoba lijo tse tsoetseng indastering, kaha e na le litlatsetso tsa lik'hemik'hale, joalo ka mafura, lithibelo, monosodium glutamate, hammoho le litatso, mebala le lintho tse natefisang maiketsetso tseo, ha li jeoa li jalang phallo ea mali mme li baka letoto la liketsahalo tse bakang 'mele ho tsofala. Hlahloba malebela a ho reka hantle le ho qoba lijo tse kotsi bophelong.


Ho khothalletsoa hape ho khetha lijo tsa manyolo, joalo ka ha tse rekisoang hangata limmarakeng e kanna ea ba morui oa meriana e bolaeang likokonyana, e nang le lintho tse bolaeang likokoanyana, menontsha ea maiketsetso le lihormone, tseo, ha li le ngata, li ka bang chefo le ho akofisa botsofali.

Ntle le moo, ho bohlokoa ho laola bongata ba lijo, kaha ho ja hanyane ke tsela ea ho qoba tlhahiso ea lintho le li-radical tse sa lefelloeng tse bakang botsofadi le botsofali.

3. Itloaetse ho ikoetlisa kamehla

Ho ikoetlisa, bonyane makhetlo a 3 ka beke, metsotso e 30, empa hantle makhetlo a 5 ka beke, ho ntlafatsa taolo ea lihormone, ho potoloha ha mali le ho felisa chefo e tsoang 'meleng, ho etsa hore litho li sebetse hantle le ho lula li phetse hantle.

Ntle le moo, boikoetliso ba 'mele le phepo e nepahetseng li thusa ho boloka molumo oa mesifa, o fokotsang ho tenyetseha le ho oa ha o tsofala, hobane o eketsa khalsiamo masapong le mesifeng, ntle le ho sitisa nts'etsopele ea mafu a kang lefu la masapo, lefu la tsoekere, le phahameng khatello ea mali le tse amanang le boits'ireletso.


Leha ho le joalo, ha boikoetliso bo etsoa ka mokhoa o fetelletseng 'me bo sa hlomphe meeli ea mmele, joalo ka ho matha li-marathone le lipapali tse sithabetsang,' mele o hlahisa li-radical tse nang le bolokolohi bo eketsehileng ka lebaka la boiteko bo fetelletseng, bo potlakisang botsofali.

Kahoo, sepheo ke ho etsa boikoetliso bo khahlisang le bo otlollang 'mele, empa motho ha aa lokela ho fihla boemong ba ho khathala kapa ho apara haholo. Ho bohlokoa hape ho nka matsatsi a 1 kapa a mabeli a phomolo ho thusa mesifa ea hau hore e fole. Ithute haholoanyane ka melemo ea ho ikoetlisa botsofaling.

4. Se ke oa tsuba

Ho na le lintho tse ka bang 5 000 ha ho etsoa lisakerete, tseo tse fetang 50 li netefalitsoeng hore li na le kankere, hobane li baka litlamorao tse chefo 'meleng,' me li baka botsofali kapele, ka hona, e le hore re phele halelele le betere, ho bohlokoa ho felisa bokhoba bona.

Ntle le ho se tsube, motho o lokela ho qoba libaka tse nang le mosi oa sakerete, kaha li baka le litlamorao tse mpe 'meleng, o bitsoang ho tsuba hampe.

Ha batho ba tsubang ba tlohela tloaelo ena, litlamorao tse mpe tsa lisakerete li fokotseha butle-butle 'meleng ho tloha ka letsatsi la pele, ho fihlela, lilemong tse 15 ho isa ho tse 20, likotsi li nyamela ka botlalo, ka hona ho emisa ho tsuba ke mohato o moholo khahlano le botsofali le ho theoa ha mofetše.

5. Noa metsi a mangata

Metsi a nooang kapa maro a joalo ka maro a tlhaho, ditee le metsi a coconut, a thusa ho eketsa ho sefa ha mali ka liphio, ho potlakisa ho tlosa lintho tse mpe 'meleng, tse hlahisoang ke ts'ilo ea lijo kapa meriana, mohlala.

Ho feta moo, metsi a boloka lisele tsa 'mele li le metsi, e leng ho ntlafatsang tšebetso ea tsona. Ithute metsi a lekaneng ho a noa letsatsi le letsatsi.

6. Se ke oa ipea letsatsing u sa itšireletsa

Mahlaseli a letsatsi a na le mahlaseli a kotsi a UV, ha a fetelletse, a ka bakang letlalo le ho tsofala, ntle le ho eketsa kotsi ea mofets'e le ho fokotsa boits'ireletso ba mmele. Ka hona, ho bohlokoa haholo ho sebelisa setlolo se sireletsang letlalo letsatsing 'me, matsatsing a chabileng, ho kgothaletswa ho roala likatiba le likhalase tsa mahlo, ntle le ho qoba ho ea lebopong le ho ba letsatsing lipakeng tsa 10 hoseng le 4 mantsiboea. Ithute haholoanyane ka likotsi tsa letsatsi le feteletseng le kamoo u ka itšireletsang kateng.

7. Laola khatello ea maikutlo

Ho imeloa kelellong le khatello ea maikutlo ho eketsa tlhahiso ea 'mele ea lihormone tse mpe, joalo ka adrenaline le cortisol, e potlakisang lebelo la botsofali le ho eketsa menyetla ea ho ba le mafu a kang khatello e phahameng ea mali, lefu la tsoekere le lefu la pelo.

Ho qoba phello ena, ho bohlokoa ho boloka litloaelo tse eketsang boiketlo, ho boloka boits'oaro le maikutlo a matle, ntle le ho etsa mesebetsi e thusang ts'ebetso e nepahetseng ea kelello, joalo ka yoga, tai chi, ho thuisa, reiki le ho silila, tse liehang ho tsofala, kaha li thusa boko ho sebetsa ka tsela e betere, ntle le ho laola tlhahiso ea lihormone, ho fokotsa cortisol le adrenaline, le ho eketsa serotonin, oxytocin le melatonin, mohlala.

Hlahloba hore na kalafo ea matšoenyeho e etsoa joang.

8. Sebelisa meriana feela joalokaha ngaka e u laetse

Ha e sebetsa 'meleng, lithethefatsi li baka letoto la litla-morao tse amang tšebetso ea' mele, 'me ha li sebelisoa ho sa hlokahale kapa ho feta, litlamorao tse mpe li ka feta litholoana tse ntle tsa metsoako e sebetsang.

Ka lehlakoreng le leng, lithethefatsi tse seng molaong, ntle le hore ha li na melemo, li tlisa feela litlamorao tse mpe le tse mpe 'meleng, tse thusang ho tsofala le ho theoa ha mafu.

Ithute haholoanyane ka likotsi tsa ho noa meriana ntle le boeletsi ba bongaka.

9. Qoba litlhahlobo tse feteletseng

Litlhahlobo tse kang X-rays le CT scan li na le mahlaseli a mangata, ka hona ha ua tšoanela ho ea kamoreng ea maemo a tšohanyetso ho ea kopa X-ray, kapa ho etsa tlhahlobo ea mofuta ona khafetsa ho sa hlokahale.

Lebaka ke hobane, ka ho etsa joalo, 'mele o kopana le mahlaseli a mangata a bakang tšenyo ea limolek'hule tsa' mele le lisele le ho akofisa botsofali, ntle le ho eketsa kotsi ea mofets'e.

Sebelisa li-anti-oxidants

Li-antioxidants tse kang vithamine C, vithamine E, lycopene, beta-carotene, zinki, selenium, magnesium, calcium le omega 3 li fokotsa botsofali, ha li ntse li sebetsa ka ho fokotsa ts'ebetso ea li-radicals mahala 'meleng, e leng lintho tse chefo tseo re li hlahisang. ka lebaka la liketso tsa 'mele, haholo-holo ka lebaka la lijo, ts'ebeliso ea meriana, tšebeliso ea lino tse tahang le ho kopana le tšilafalo.

Li-antioxidants li fumanoa meroho le lithollo tse kang k'habeche, lihoete, tamati, broccoli, papaya le fragole, ka mohlala, 'me, ka ho khetheha, li lokela ho jeoa ka tsela ena. Leha ho le joalo, li ka fumaneha ka mokhoa oa litlatsetso tse rekiloeng khemising, 'me ts'ebeliso ea tsona e lokela ho tataisoa ke ngaka kapa setsebi sa phepo kamehla. Lekola lenane la lijo tsa antioxidant.

Shebella video e latelang, moo setsebi sa phepo e nepahetseng Tatiana Zanin le Dr. Drauzio Varella ba buang ka mokhoa o phutholohileng ka lihlooho tse kang botenya, tšebeliso ea joala le sakerete, le hore na o etse eng ho phela bophelo bo botle:

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