Mekhoa e 8 e Amoheloang ke Setsebi ea ho Fokotsa Matšoenyeho Hajoale

Litaba

• 1. Noa tee
• 2. Qoba lijo tse tsoakiloeng
• 3. Ja ginger
• 4. Eketsa oli ea flaxseed ho smoothie ea hau
• 5. Hema feela
• 6. Tlosa
• 7. Tsamaea
• 8. Nka matsatsi a phomolo
• Tlhahlobo bakeng sa

Nako le nako ha u botsa motho hore na ba ntse ba ea joang, ho tloaelehile ho utloa lintho tse peli: "Ho lokile" le "Ho phathahane ... ho hatelletsoe." Sechabeng sa kajeno, ho batla ho tšoana le beche ea tlhompho-ho ikutloa eka ho na le ho hongata haholo poleiting ea hau hoo o ka petsohang motsotso ofe kapa ofe.

Empa khatello ea maikutlo ea mofuta oo ha e sebetse hantle ho bohle. Margaux J. Rathbun, ngaka e tiisitsoeng ea phepo e nepahetseng le moetsi oa Authentic Self Wellness o re: “Batho ba bang ba sebetsana le khatello ea maikutlo hantle, empa ho ba bang e ka ba bohloko haholo. "Ho imeloa kelellong ho ka baka mokhathala, ho opeloa ke hlooho e sa foleng, ho teneha kapele, ho fetoha ha takatso ea lijo, ho lahleheloa ke mohopolo, ho se itšepe, ho hula meno, ho sila meno, esita le matsoho a batang. Matšoao ana kaofela a ka ba le phello e mpe haholo boleng ba bophelo ba hau, bophelo bo botle, 'me qetellong e ka lebisa ho nako e khuts'oane ea bophelo." (E amanang: Kamoo Bophelo ba Hao ba Kelello bo ka Amang Ts'oaetso ea Hao.)

Ho u thusa ho fokotsa khatello ea maikutlo le ho ntlafatsa bophelo ba hau, latela malebela ana a tšehelitsoeng ke litsebi kajeno.

1. Noa tee

Rathbun o re: "Tee ea Chamomile ke boikhathollo bo bonolo bo sebetsang joalo ka moriana oa methapo le thuso ea ho robala." "Haeba u e-ba le letsatsi le lelelele 'me ho bonahala eka ha u khobe matšoafo, iketsetse kopi e ntle ea tee ea chamomile ka mahe a linotši a eketsehileng bakeng sa ho matlafatsa limatlafatsi." Ha u ntse u le teng, lula u le hole le kofi haeba bophelo ba hau ba kelello bo se bo le bobebe. Caffeine e ka tlatsetsa ho tšoheng le ho feto-fetoha ha maikutlo, ho bolela Rathbun, kahoo u ka 'na ua batla ho tlohela leano leo la ho noa linoelo tse tharo ka letsatsi ho fihlela u ikutloa joaloka uena. (Related: 'Nete ka Tea ea Detox e Hloekisa.)

2. Qoba lijo tse tsoakiloeng

Lijo tse entsoeng joalo ka li-sweeteners tsa maiketsetso, lino-mapholi, lijo tse halikiloeng, lijo tse potlakileng, tsoekere, lihlahisoa tsa phofo e tšoeu le lintho tse bolokang li ka baka khatello ea maikutlo tsamaisong ea tšilo ea lijo, ho bolela Rathbun. Ho e-na le hoo, ho molemo hore u tsepamise maikutlo tabeng ea ho kenya lijo tse ngata, tse nang le limatlafatsi tse ngata kamoo u ka khonang. Bonase: Fumana lijo tsena tse fokotsang khatello ea maikutlo nakong e tlang ha u fihla lebenkeleng la korosari ho hula habeli.

3. Ja ginger

Rathbun o re: "Nako e tlang ha u ikutloa u imetsoe kelellong kapa u khathetse, fihlella senoko-ha ho letho le tšoanang le senoko se senyenyane se u fang matla." Ka botebo: Hobane e sebetsa ho ntlafatsa phallo ea mali le maemo a tsoekere ea mali, ho ja ginger-e ka ba ka risepe ea lijo tsa mantsiboea kapa ho thunya ka lero le phetseng hantle-ho ka fokotsa mokhathala. (Related: U ka boela ua fumana melemo ena ea bophelo bo botle ho tsoa ho Ginger.)

4. Eketsa oli ea flaxseed ho smoothie ea hau

Oli ea flaxseed e fumanoe e thusa ho ntlafatsa maikutlo le ho matlafatsa ts'ebetso ea boko, ho bolela Rathbun, ke kahoo a e eketsang ho smoothies ea hae ea hoseng. (U hloka maikutlo a smoothie? Leka Lipepepe tsena tse 8 tse Thehiloeng ka Litholoana.) Ho feta moo, e fana ka matlafatso ea omega-3 fatty acids. Batla lets'oao le 'nileng la lelekoa ka mokhoa o batang, oo Rathbun a reng o boloka limatlafatsi tsohle tse matlafatsang maikutlo tseo u li batlang ka bohlale. Oo a mo ratang ka ho fetesisa: Barleans Organic Flax Oil.

5. Hema feela

Janel Ovrut Funk, setsebi sa lijo se ngolisitsoeng Boston le blogger ea EatWellWithJanel.com, o fana ka tlhahiso ea boikoetliso ba ho phefumoloha ho thusa ho fokotsa khatello ea maikutlo. O re: "O ka e etsa neng kapa neng, le kae kapa kae - ha o tšoarelletse sephethephethe, o sebetsa morerong o moholo, kapa o lema lenane le lelelele la lintho tse lokelang ho etsoa." "Ho phefumoloha ho tebileng hang-hang ho u kokobetsa, 'me ka linako tse ling ho nahana hore u ntša khatello leha e le efe kapa maikutlo a fosahetseng ho thusa." (Likoetliso tsena tse 3 tsa ho hema bakeng sa ho sebetsana le khatello ea maikutlo li ka thusa haholo.)

6. Tlosa

Seo se kenyelletsa mohala oa hau, Kindle, tablet, laptop le TV. "Le hoja tsena kaofela e le liqapi tse ntle, li etsa hore re ikutloe eka re tlameha ho kenngoa kamehla, re arabela melaetsa hang ha re e amohela, kapa re bala lintlafatso tsa Twitter / Instagram / Pinterest / Facebook," ho bolela Ovrut Funk. "Esita le ho bula sehokelo metsotso e 30 ka letsatsi ho ka thusa ho fokotsa khatello ea maikutlo." (Na u ne u tseba hore ho na le lintho tse ka u thusang hore u se ke ua thijoa nakong ea ho ikoetlisa?)

7. Tsamaea

Ovrut Funk o re: "Ho ikoetlisa ho utloahala ho sa lumellane le maikutlo hobane ho fapana le ho phomola, empa ke fumana ho sebetsa mofufutso o monate ho nthusa ho robala ka botebo le ho ikutloa ke phutholohile bosiu." "Esita le likotoana tse 'maloa pele u robala li ka u thusa ho phomola le ho robala kapele." O nepile: Patlisiso e bonts'a hore boikoetliso bo ka u thusa ho fokotsa khatello ea maikutlo, ka hona leka tsena 7 Cardio HIIT Exercises tse Chesa Mafura le ho Fokotsa khatello ea maikutlo kapa tsena 7 Chill Yoga Poses pele u fihla furu.

8. Nka matsatsi a phomolo

Ho nka letsatsi kapa esita le halofo ea letsatsi ho ka u thusa ho fokotsa khatello ea maikutlo. Katie Clark, setsebi sa tsa phepo se ngolisitsoeng San Diego le blogger ea FiberIstheFuture.com o re: "Ho ipha letsatsi le leng la phomolo-haholo-holo har'a beke-ho thusa ho hlakola sebaka sa ho phomola ka mafelo-beke." "Ke hangata hakae u iphumanang u hoeletsa hore ntho e 'ngoe le e 'ngoe e etsoe mafelong a beke le pele u tseba, e se e le Mantaha hape hoseng? Ho phomola ka linako tse ling kapa halofo ea letsatsi ho u fa monyetla oa ho fumana mesebetsi le mesebetsi tsela e le hore u ka phomola e le kannete mafelong a beke."

Tlhahlobo bakeng sa