U Hloka Lihora Tse Kae Tsa Boroko?

Litaba

• Ke Motheo oa Bophelo bo Botle
• Ho se e behe ka pele ho eona ho na le litlamorao tse mpe tsa bophelo bo botle
• U hloka boroko bo bokae ho latela lintho tse 'maloa
• Makeup ea lefutso
• Boleng ba Boroko
• Malebela a Boroko bo Molemo
• Ntlha ea Bohlokoa
• Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo

Ho robala ke habohlokoa haholo bakeng sa bophelo bo botle ba 'mele.

Leha ho le joalo, ha bophelo bo tšoareha, hangata ke ntho ea pele ho hlokomolohuoa kapa ho etsoa sehlabelo.

Hona ke bomalimabe hobane boroko bo botle le bona bo bohlokoa bophelong bo botle joalo ka ho ja lijo tse phetseng hantle kapa ho ikoetlisa ka ho lekana.

Bala ho ithuta hore na hobaneng boroko bo le bohlokoa bophelong ba hau le hore na o lokela ho fumana bosiu bo bokae bosiu bo bong le bo bong.

Ke Motheo oa Bophelo bo Botle

Ho robala hase nako feela ea hore 'mele oa hao le kelello li phomole. Ha e le hantle, ha u ntse u robetse, ’mele oa hao o sebetsa ka thata.

Nakong ena, 'mele oa hau o tsosa mesifa eo u e apereng motšehare ebe o hloekisa maballo le litšila tse kotsi tse hlahisoang bokong. Tsena ke lits'ebetso tsa bohlokoa tse bolokang kelello le 'mele oa hau li sebetsa hantle ().

Kelello ea hau e sebetsana le maikutlo le liphihlelo tsa bohlokoa ho tloha ka letsatsi leo ebe e li beha mohopolong ().

Boroko le bona ke ba bohlokoa ho laola maikutlo a hau. Ebile, ho hloka boroko bosiung bo le bong feela ho ka eketsa maikutlo a hau maikutlong ka maikutlo a mabe ka 60% ().

Ha re sa bue ka letho, ho haella ha eona ho etsa hore ho be thata ho 'mele oa hau ho laola lintho tsa bohlokoa joalo ka taolo ea takatso ea mmele, sesole sa hau sa' mele, ts'ebetso e ntle ea metabolism le bokhoni ba hau ba ho boloka boima ba 'mele bo tloaelehileng (,).

Qetellong, boroko bo bapala karolo ea bohlokoa ho laoleng morethetho oa circadian, kapa oache ea kahare.

Oache ena e ka hare e sebetsa ka nako e ka etsang lihora tse 24 'me ea laola ha u ikutloa u falimehile' me u robetse. E kanna ea thusa hape ho laola lintho tse kang metabolism, immune immune le inflammation (5,).

Ho se robale halelele ka ho lekana, ho robala ka linako tse ling tse sa tloaelehang tsa motšehare le ho pepesehela khanya e khanyang bosiu ho ka lahla oache ena e kahare le lits'ebetso tse ngata tseo e li laolang ().

Ha u ntse u ka nahana hore u phomola ka ho lekaneng, ha se boroko bohle bo entsoeng bo lekana. Ha ho bohlokoa feela ho fumana tse lekaneng bosiu bo bong le bo bong, empa hape ho bohlokoa ho robala hantle.

Leha ho le joalo, ha ho na tlhaloso ea bokahohle ea boleng ba boroko.

Leha ho le joalo, e kanna ea hlalosoa e le hore na u nka nako e kae u robala, u tsoha hangata hakae bosiu, u phomotse hakae letsatsing le hlahlamang kapa hore na u qeta nako e kae mekhahlelong e fapaneng ea boroko ().

Hobane ho robala hantle ho hlokahala likarolong tse ngata tsa bophelo bo botle ba 'mele, o lokela ho etsa ho fumana bosiu bo lekaneng bosiu bo bong le bo bong.

Ho fumana boroko bo lekaneng ba boleng boa hlokahala ka mabaka a fapaneng, ho kenyelletsa ho boloka sesole sa hau sa 'mele le ts'ebetso ea metabolic, ho sebetsana le mehopolo ea letsatsi le ho boloka boima ba' mele bo tloaelehileng.

Ho se e behe ka pele ho eona ho na le litlamorao tse mpe tsa bophelo bo botle

Ho hakanngoa hore hoo e ka bang karolo ea boraro ea batho ba baholo le likarolo tse peli ho tse tharo tsa baithuti ba sekolo se phahameng ha ba robale ka ho lekaneng bosiu bo bong le bo bong ().

Ka bomalimabe, ho se robale ka ho lekana ho ka baka kotsi e kholo ho feta ho ikutloa u khathetse.

Haeba u hloiloe ke boroko, ha u khone ho etsa liqeto tse nepahetseng, ha u khone ho qapa lintho ebile u na le monyetla oa ho ameha kotsing ea koloi kapa ho shoa u sa le monyane (,).

Sena se kanna sa bakoa ke taba ea hore ho se robale ka ho lekaneng ho ka senya ts'ebetso ea hau ea kelello.

Phuputso e 'ngoe e fumane hore ho fumana lihora tse hlano feela ka bosiu bo le bong bakeng sa masiu a' maloa ka tatellano ho fokotsa ts'ebetso ea kelello ho lekana le ho noa joala bo lekaneng ho ba le joala ba mali a 0.06 ().

Joalokaha eka seo se ne se sa lekana, ho robala hampe ho ka etsa hore u ikutloe u le mobe, u sa behe litholoana 'me u itšoare ka tsela e seng ea boitšoaro mosebetsing (,).

Ho hobe le ho feta, ho se robale hantle kapa ho se robale ka ho lekaneng ho eketsa menyetla ea ho ba le mafu a sa foleng a kang botenya, lefu la pelo kapa lefu la tsoekere (,,,).

Mme hobane ke nako eo ka eona 'mele oa hau o hlakolang litšila le liplakete tse kotsi bokong, e kanna ea ba lebaka leo ka lona boroko bo bobe bo bonahalang bo amahanngoa le kotsi e eketsehileng ea lefu la Alzheimer's ().

Ho se robale ka ho lekaneng ho amahanngoa le litlamorao tse ngata tse mpe, ho kenyeletsoa ho tsepamisa maikutlo le ho etsa liqeto le kotsi e kholo ea lefu la pelo, botenya, lefu la tsoekere le Alzheimer's.

U hloka boroko bo bokae ho latela lintho tse 'maloa

Motho e mong le e mong o na le litlhoko le likhetho tse ikhethang, 'me karabo ea hore na o hloka boroko bo bokae ha e tšoane.

Leha ho le joalo, boholo ba boroko boo u bo hlokang bosiu bo bong le bo bong bo laoloa haholo ke lilemo tsa hau.

Litlhahiso tsa semmuso tsa nako ea boroko li arotsoe ke sehlopha sa lilemo (14):

• Batho ba baholo (65+): Lihora tse 7-8
• Batho ba baholo (lilemo tse 18-64): Lihora tse 7-9
• Bacha (lilemo tse 14-17): Lihora tse 8-10
• Bana ba sekolo (lilemo tse 6-13): Lihora tse 9–11
• Ba kenang sekolo (lilemo tse 3-5): Lihora tse 10-13
• Bacha (lilemo tse 1-2): Lihora tse 11-14
• Masea (likhoeli tse 4-11): Lihora tse 12-15
• Bana ba sa tsoa tsoaloa (likhoeli tse 0-3): Lihora tse 14-17

Leha ho le joalo, batho ba bang ba ka hloka ho robala hanyane ho feta kamoo ho khothaletsoang ka kakaretso, ho latela lintlha tse latelang.

Makeup ea lefutso

Liphatsa tsa lefutso ke tse ling tse khethollang hore na u hloka lihora tse kae tsa boroko bosiu bo bong le bo bong.

Liphetoho tse ling tsa lefutso li ka ama nako e kae eo u lokelang ho robala ka eona, u khetha ho robala ka nako efe ea letsatsi le hore na u arabela joang ho ho hloka boroko ().

Mohlala, ba nang le phetoho e le 'ngoe ea lefutso ba phela hantle ka lihora tse ka bang tse tšeletseng, athe batho ba se nang eona ba hlile ba hloka lihora tse ka bang robeli, ka karolelano ().

Mme batho ba jereng liphetoho tse ling tsa lefutso ba angoa hampe ke ho hloka boroko kapa ba ba le boroko bo tebileng ().

Ka bomalimabe, popo ea hau ea lefutso ha se ntho eo u ka e fetolang, 'me ha ho na mokhoa o sebetsang oa ho tseba hore na o jere e' ngoe ea liphetoho tsena.

Ka hona, ho bohlokoa ho ela hloko feela hore na u ikutloa joang ho tseba hore na u fumana nako e lekaneng ea ho robala.

Boleng ba Boroko

Boleng ba boroko ba hau bo ka ama le seo o se hlokang.

Haeba boleng ba hau ba boroko bo le bobe, o ka fumana hore o ntse o ikutloa o khathetse kamora ho fumana se nkoang se lekane.

Ka lehlakoreng le leng, haeba u robala hantle, u ka khona ho sebetsana hantle le hanyane.

Liphuputso tse ngata li fumane hore nako e khutšoane ea ho robala, hammoho le boleng bo bobe ba ho robala, li ikarabella bakeng sa litlamorao tse ngata tse amanang le boroko (,,,).

Ka hona, ha ho bohlokoa feela ho tsepamisa maikutlo ho robala nako e lekaneng, empa hape le ho robala hantle ka ho lekana.

Ho feta moo, mathata a mangata a tloaelehileng a ho robala a ka ba le litlamorao tse mpe boleng ba hau ba boroko, joalo ka. Haeba khafetsa u ikutloa eka ha u robale hantle kapa u khathetse haholo 'me ha u tsebe lebaka, ke mohopolo o motle ho etela ngaka ea hau.

Hore na u hloka boroko bo bokae ho latela lintlha tse fapaneng, ho kenyeletsoa lilemo tsa hau, liphatsa tsa lefutso le hore na u robala hantle hakae bosiu. Leha ho le joalo, lihora tse 7-9 ka bosiu li loketse batho ba baholo.

Malebela a Boroko bo Molemo

Kaha boleng ke ba bohlokoa, leka ho netefatsa hore u robala hantle bosiu bohle.

Malebela ke ana ho ntlafatsa boroko ba hau:

• Latela kemiso e tloaelehileng: Ho robala ka nako e ts'oanang bosiu bo bong le bo bong ho thusa ho laola nako ea hau ea ka hare. Ho latela kemiso e sa tloaelehang ea boroko ho hokahantsoe le boleng bo bobe ba ho robala le bolelele ba nako (,).
• Etsa tloaelo e khutsitseng ea ho robala: Ho amohela kemiso ea boikhathollo pele u robala ho ka u thusa ho ba le maikutlo a ho robala. Mohlala, ho mametse mmino o khutsitseng ho bonts'itsoe ho thusa ho ntlafatsa boleng ba boroko lihlopheng tse ling ().
• Etsa tikoloho e ntle: Ho robala ka kamoreng e khutsitseng, e lefifi ka mocheso o motle ho ka u thusa ho robala hantle. Ho ba mafolofolo haholo pele u robala, ho futhumala haholo kapa ho ba sebakeng se lerata ho hokahanngoa le boroko bo bobe (,).
• Fokotsa k'hafeine, joala le nicotine: Liphuputso li hokahantse k'hafeine, joala le ts'ebeliso ea nicotine le boleng ba boroko bo futsanehileng. Leka ho qoba caffeine thapama le mantsiboea (,,,).
• Fokotsa tšebeliso ea hau ea elektronike: Ts'ebeliso e fetelletseng ea liselefounu le lisebelisoa tsa elektroniki e amahanngoa le boleng bo bobe ba ho robala. Esita le ho pepesehela mabone a kamoreng e khanyang pele u robala ho ka ama boroko ba hau hampe (,).
• E-ba mafolofolo haholoanyane: Boithuto bo bontšitse hore ho se sebetse ho amana le boroko bo futsanehileng, 'me ka lehlakoreng le leng, ho ikoetlisa motšehare ho ka u thusa ho robala hantle bosiu (,,,).
• Itloaetse ho thuisa: Koetliso ea ho thuisa le ho phomola e ka thusa ho ntlafatsa boleng ba boroko le ts'ebetso ea boko, leha lipatlisiso li sa hlaka (,,,).

Ho robala hantle ke habohlokoa ho lula u phetse hantle 'me u phomotse. Litloaelo tse kang ho fokotsa k'hafeine le ho robala lihora tse tloaelehileng li ka thusa.

Ntlha ea Bohlokoa

Nako ea boroko eo u e hlokang e fapana ho motho e mong le e mong mme e angoa ke lintlha tse 'maloa. Leha ho le joalo, ho batho ba bangata ba baholo, lihora tse 7-9 ka bosiu ke chelete e loketseng.

Ela hloko tsela eo u ikutloang ka eona motšehare ho tseba hore na u fumana chelete e u loketseng.

Haeba u robala ka ho lekaneng, u lokela ho ikutloa u falimehile 'me u be le matla motšehare. Haeba u fumana u le botsoa kapa u lula u khathetse, u ka hloka ho robala ho feta.

Ho rua molemo haholo nakong ea ho robala, etsa mekhoa e metle, joalo ka ho fokotsa k'hafeine le ho noa joala, ho latela kemiso ea boroko e tloaelehileng le ho etsa tikoloho e ntle ea ho robala.

Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo