Mokhoa oa ho hlōla ho hlobaela nakong ea ho khaotsa ho ilela khoeli

Litaba

• Pheko ea lapeng ea ho hlobaela nakong ea ho ilela khoeli
• Lisebelisoa
• Mokhoa oa ho itokisa
• Malebela a mang a ho loants'a boroko

Ho hlobaela nakong ea ho khaotsa ho ilela khoeli ho batla ho atile ebile ho amana le liphetoho tsa lihormone tsa karolo ena. Kahoo, kalafo ea maiketsetso kapa ea tlhaho e ka ba tharollo e ntle ho hlola ho hlobaela le matšoao a mang a tloaelehileng a mokhahlelo ona joalo ka mahlaseli a chesang, ho tšoenyeha le ho teneha kapele.

Ntle le moo, ho loants'a ho hlobaela le ho netefatsa ho robala hantle bosiu, ho etsa mofuta o mong oa boikhathollo metsotsong e 30 pele ho nako ea ho robala joalo ka ho bala buka ka khanya e lerootho ke tharollo e ntle, e ka thusang maemong a mangata.

Hape sheba hore na lijo tse ka u thusang ho fokotsa matšoao a tloaelehileng a ho ilela khoeli neng.

Pheko ea lapeng ea ho hlobaela nakong ea ho ilela khoeli

Pheko e ntle ea lapeng ho loants'a ho hlobaela nakong ea ho khaotsa ho ilela khoeli ke ho noa tee ea tholoana bosiu, metsotso e 30 ho isa ho e 60, pele u robala kaha e na le lipalesa tsa takatso, ntho e nang le litšobotsi tse robatsang tse ratang boroko.

Lisebelisoa

• 18 dikgerama tsa takatso ea litholoana makhasi;
• Likopi tse 2 tsa metsi a belang.

Mokhoa oa ho itokisa

Kenya makhapetla a litholoana tse khaotsoeng metsing a belang ebe u koahela metsotso e ka bang 10, sefa le ho noa kamora moo. Ho khothalletsoa ho noa bonyane linoelo tse 2 tsa tee ena letsatsi le letsatsi.

Khetho e 'ngoe ke ho nka li-capsule tsa Passiflora, hobane le tsona li rata boroko' me li mamelloa hantle ke 'mele ntle le ho baka ts'epahalo. Ithute haholoanyane ka mofuta ona oa li-capsules le hore na u ka li nka joang.

Malebela a mang a ho loants'a boroko

Malebela a mang a thusang ho loants'a boroko nakong ea ho ilela khoeli ke:

• Kamehla robala fatše 'me u tsohe ka nako e le' ngoe, le haeba u sa robala ka ho lekaneng;
• Qoba ho robala nakong ea motšehare;
• Qoba ho noa k'hafeine kamora hora ea botšelela mantsiboea;
• E-ja lijo tsa ho qetela tsa letsatsi, bonyane lihora tse 2 pele u robala 'me u se ke ua li fetella;
• Qoba ho ba le thelevishene kapa k'homphieutha ka kamoreng;
• Ikoetlise kamehla, empa u qobe ho e etsa kamora hora ea bohlano thapama.

Keletso e 'ngoe e ntle ea ho robala hantle bosiu ke ho nka kopi e le' ngoe ea lebese le futhumetseng la khomo pele u robala hobane e na le tryptophan, ntho e ratang boroko.

Haeba le kamora ho latela likeletso tsena tsohle boroko bo ntse bo tsoela pele, ngaka e ka khothaletsa ts'ebeliso ea tlatsetso ea melatonin. Synthetic melatonin e ntlafatsa boleng ba boroko mme ka hona e sebetsa haholo khahlano le ho tsoha bosiu. Tekanyo e khothalletsoang ea melatonin e ka fapana ho tloha ho 1 ho isa ho 3 mg, metsotso e 30 pele ho nako ea ho robala.

Fumana hore na lijo li ka u thusa joang ho robala hantle bosiu: