Malebela a 20 a Bonolo a U Thusang Hore U robale ka Potlako

Litaba

• 1. Theola mocheso
• 2. Sebelisa mokhoa oa phefumoloho oa 4-7-8
• 3. Fumana kemiso
• 4. Fumana boiphihlelo ba motšehare le lefifi
• 5. Itloaetse yoga, ho thuisa le ho nahanisisa
• 6. Qoba ho sheba oache ea hau
• 7. Qoba ho robala mots'eare
• 8. Shebella hore na o ja eng le neng
• 9. Mamela 'mino o khathollang
• 10. Ho ikoetlisa motšehare
• 11. Phutholoha
• 12. Tima elektronike kaofela
• 13. Leka aromatherapy
• 14. Itloaetse ho ngola pele u robala
• 15. Fokotsa k'hafeine 'me u noe seno se thobang
• 16. Fetola boemo ba hau ba boroko
• 17. Bala ho hong
• 18. Tsepamisa maikutlo ho leka ho lula u falimehile
• 19. Bona lintho tse u thabisang
• 20. Leka lisebelisoa tse matlafatsang boroko
• Ntlha ea bohlokoa
• Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho robala hantle ho bohlokoa haholo.

E o thusa hore o ikutlwe hantle mme e etsa hore mmele le boko ba hao bo sebetse hantle.

Batho ba bang ha ba na bothata ba ho robala. Leha ho le joalo, ba bang ba bangata ba na le bothata bo boholo ba ho robala le ho robala bosiu bohle.

Ho robala hampe ho ka ba le litlamorao tse mpe likarolong tse ngata tsa mmele le bokong, ho kenyeletsoa ho ithuta, ho hopola, maikutlo, maikutlo le mesebetsi e fapaneng ea bioloji ().

Mona ke mekhoa e 20 e bonolo ea ho robala kapele kamoo ho ka khonehang.

1. Theola mocheso

Mocheso oa 'mele oa hao oa fetoha ha u robala. 'Mele oa hau oa fola ha u robala' me oa futhumala ha u tsoha (2, 3).

Haeba kamore ea hau e futhumetse haholo, o ka ba le bothata ba ho robala. Ho beha thermostat ea hau mochesong o pholileng lipakeng tsa 60-67 ° F (15.6-19.4 ° C) ho ka thusa (4).

Likhetho tsa batho ka bomong li tla fapana, ka hona fumana mocheso o u sebeletsang hantle.

Ho hlapa kapa ho hlapa ka mofuthu ho ka thusa ho potlakisa liphetoho tsa mocheso oa 'mele. Ha 'mele oa hau o ntse o phola kamora moo, sena se ka romela leqhubu bokong ba hau hore bo robale (5).

Tlhahlobo e 'ngoe ea lingoliloeng e fumane hore ho hlapa kapa ho hlapa pele ho robala ho ka ntlafatsa mekhahlelo e itseng ea ho robala, joalo ka ts'ebetso ea boroko le boleng ba boroko.

Ho robala hantle ho bolela nako eo u e qetang u robetse betheng ho fapana le ho robala o tsohile.

Batho ba ileng ba hlapa kapa ba hlatsoa lipakeng tsa 104 ° F –108.5 ° F (40.0 ° C – 42.5 ° C) 1 ho isa ho lihora tse 2 pele ho nako ea ho robala ba bile le litholoana tse ntle.

Ba tlalehile ntlafatso ea boroko ba bona le ha libaka tsa bona tsa bate kapa lipula li nka metsotso e 10 feela.

Ho hlokahala lipatlisiso tse ling, empa liphetho tsena lia ts'episa ().

2. Sebelisa mokhoa oa phefumoloho oa 4-7-8

Mokhoa oa "4-7-8" oo Dr. Andrew Weil a o qapileng ke mokhoa o bonolo empa o le matla oa ho hema o khothalletsang khutso le boikhathollo. E kanna ea u thusa ho phomola pele u robala (7).

E ipapisitse le mekhoa ea taolo ea phefumoloho e ithutoang ho yoga, mme e na le mokhoa oa ho hema o phutholohang tsamaiso ea methapo. E ka etsoa neng kapa neng ha u ikutloa u tšoenyehile kapa u imetsoe kelellong.

Mehato ke ena:

1. Pele, beha ntlha ea leleme la hao ka mora meno a kaholimo a kaholimo.
2. Exhale ka ho feletseng ka molomo oa hau 'me u etse molumo oa "whoosh".
3. Koala molomo 'me u hule moea ka nko ha u ntse u bala ho isa ho 4.
4. Tšoara phefumoloho, 'me kelellong u bale ho 7.
5. Bula molomo 'me u ntše moea ka ho feletseng, u etse molumo oa "whoosh" le kelellong ho bala ho 8.
6. Pheta potoloho ena bonyane makhetlo a mang a mararo.

Mokhoa ona o ka u khatholla le ho u thusa ho robala kapele.

3. Fumana kemiso

Batho ba bangata ba fumana hore ho ipehela kemiso ea boroko ho ba thusa ho robala habonolo.

'Mele oa hau o na le sistimi ea ona ea taolo e bitsoang morethetho oa circadian. Oache ena e ka hare e fa 'mele oa hau matla a ho ikutloa u falimehile motšehare empa o robetse bosiu ().

Ho tsoha le ho robala ka nako e ts'oanang letsatsi ka leng ho ka thusa oache ea hau ea kahare ho boloka kemiso e tloaelehileng.

Hang ha 'mele oa hau o tloaela kemiso ena, ho tla ba bonolo ho robala le ho tsoha ka nako e ts'oanang letsatsi le leng le le leng ().

Ho bohlokoa hape ho robala lihora tse 7 ho isa ho tse 9 bosiu ka bong. Sena se bontšitsoe e le nako e nepahetseng ea boroko bakeng sa batho ba baholo ().

Qetellong, iphe metsotso e 30 ho isa ho e 45 ho hema ka shoalane pele u robala. Sena se lumella mmele le kelello ea hau ho phomola le ho itokisetsa boroko ().

4. Fumana boiphihlelo ba motšehare le lefifi

Leseli le ka susumetsa oache ea ka hare ea 'mele oa hao, e laolang boroko le ho tsoha.

Ho hlahisa khanya ka tsela e sa tloaelehang ho ka lebisa ho ferekaneng ha morethetho oa circadian, ho etsa hore ho be thata ho robala le ho lula o falimehile ().

Motšehare, ho beha 'mele oa hau leseling le khanyang ho o bolella hore o lule o falimehile. Khanya ea tlhaho ea letsatsi le leseli la maiketsetso, joalo ka mofuta o tsoang ho e-reader, li na le phello ho tlhokomeliso ea hau (,).

Bosiu, lefifi le khothaletsa maikutlo a boroko. Ebile, lipatlisiso li bonts'a hore lefifi le matlafatsa tlhahiso ea melatonin, hormone ea bohlokoa bakeng sa boroko. Ebile, 'mele o ntša melatonin e nyane haholo motšehare (13, 14).

Tsoa 'me u pepesetse' mele oa hau khanya ea letsatsi kapa khanya ea maiketsetso letsatsi lohle. Haeba ho khonahala, sebelisa likharetene tse tima ho fifatsa kamore ea hau bosiu.

Reka likharetene tse tima inthaneteng.

5. Itloaetse yoga, ho thuisa le ho nahanisisa

Ha batho ba imetsoe kelellong, ba ba le bothata ba ho robala ().

Yoga, ho thuisa le ho beha kelello kelellong ke lisebelisoa tsa ho khutsisa likelello le ho phomotsa 'mele. Ho feta moo, kaofela ha bona ba bonts'itsoe ho ntlafatsa boroko (,, 17, 18,).

Yoga e khothaletsa tloaelo ea ho hema le metsamao ea 'mele e lokollang khatello ea maikutlo le tsitsipano e bokellaneng' meleng oa hau.

Phuputso e bonts'a hore yoga e ka ba le phello e ntle mehatong ea boroko joalo ka boleng ba boroko, bokhoni ba ho robala le nako ea boroko (,).

Ho thuisa ho ka ntlafatsa maemo a melatonin le ho thusa boko ho fihlela boemo bo itseng moo boroko bo fihlelloang habonolo (17).

Qetellong, ho ba le kelello ho ka u thusa ho tsepamisa mohopolo ho se teng hona joale, ho tšoenyeha hanyane ha u robetse, esita le ho sebetsa betere motšehare (18,).

Ho ikoetlisa e le 'ngoe kapa mekhoa ena kaofela ho ka u thusa ho phomola hantle bosiu' me u tsohe u le matla hape.

6. Qoba ho sheba oache ea hau

Ke ntho e tloaelehileng ho tsoha har’a mp’a bosiu. Leha ho le joalo, ho se khone ho robala hape ho ka senya phomolo e ntle ea bosiu ().

Batho ba tsohang har'a mp'a bosiu hangata ba na le tšekamelo ea ho shebella nako le ho ameha ka taba ea hore ba ke ke ba robala hape.

Ho shebella nako ho tloaelehile har'a batho ba nang le boroko. Boitšoaro bona bo ka baka matšoenyeho ka ho se robale ().

Ho mpefatsa lintho le ho feta, ho tsoha khafetsa ntle le ho robala hape ho ka etsa hore 'mele oa hau o itloaetse tloaelo. Ka lebaka leo, u ka iphumana u tsoha har’a bosiu bosiu bo bong le bo bong.

Haeba ho khonahala, ho molemo ho tlosa oache ka kamoreng ea hau. Haeba o hloka alamo ka phapusing, o ka bula oache ea hau mme oa qoba ho e shebella ha o tsoha hara mpa ea bosiu.

7. Qoba ho robala mots'eare

Ka lebaka la ho se robale hantle bosiu, batho ba nang le boroko ba tloaetse ho otsela motšehare, hangata ho lebisang ho robala bosiu.

Le ha ho robala ha nako e khuts'oane ho hokahantsoe le ntlafatso ea tlhokomeliso le boiketlo, ho na le maikutlo a fapaneng ka litlamorao tsa ho robala boroko bosiu.

Liphuputso tse ling li bontšitse hore ho robala nako e telele (bonyane lihora tse 2), mme ho fihla kamora nako ho ka lebisa ho boleng bo bobe ba ho robala bosiu esita le ho hloka boroko (,).

Phuputsong ea baithuti ba koleche ba 440, boleng ba boroko bo futsanehileng ka ho fetesisa bosiu bo ile ba bonoa ho ba tlalehileng ho robala makhetlo a mararo kapa ho feta ka beke, ba ileng ba robala lihora tse fetang 2, le ba ileng ba robala bosiu (lipakeng tsa 6 mantsiboea le 9 bosiu) ( ).

Phuputso ea 1996 e fumane hore batho ba baholo ba neng ba robala hangata ba na le boroko bo tlase bosiu, matšoao a tepelletsang le ho ikoetlisa ho fokolang. Ba ne ba boetse ba na le monyetla oa ho ba batenya ho feta ba neng ba robala ka seoelo ().

Phuputso ea morao-rao ea bana ba kenang sekolo se phahameng e fihletse qeto ea hore ho robala motšehare ho lebisitse ho nako e khuts'oane ea ho robala le ts'ebetso e tlase ea ho robala ().

Liphuputso tse ling li senotse hore boroko ha bo ame boroko ba bosiu (, 26).

Ho tseba hore na ho robala ha boroko ho ama boroko ba hau, leka ho tlosa boroko ka ho felletseng kapa ho ipehela boroko bo bokhutšoane (metsotso e 30 kapa ka tlase ho moo) hoseng.

8. Shebella hore na o ja eng le neng

Ho bonahala eka lijo tseo u li jang pele u robala li ka ama boroko ba hau. Ka mohlala, lipatlisiso li bontšitse hore lijo tse phahameng tsa carb li ka ba kotsi ho phomolo e ntle ea bosiu.

Tlhatlhobo ea lithuto e fihletse qeto ea hore leha lijo tse nang le li-carb tse ngata li ka etsa hore u robale kapele, e ke ke ea ba boroko bo khathollang. Sebakeng seo, lijo tse nang le mafura a mangata li ka khothaletsa boroko bo tebileng le bo khathollang (,).

Ebile, lithuto tse 'maloa tsa khale le tse ncha li lumela hore phepo e phahameng ea carb / mafura a fokotsehile haholo boleng ba boroko ha bo bapisoa le phepo e tlase / mafura a mangata.

Sena se ne se sebetsa maemong a moo lijo tse nang le mafura a mangata / mafura a tlase le lijo tse nang le mafura a mangata / mafura a mangata li na le likhalori tse lekanang (,,).

Haeba o ntse o batla ho ja lijo tse nang le carb e phahameng bakeng sa lijo tsa mantsiboea, o lokela ho o ja bonyane lihora tse 4 pele o robala hore o be le nako e lekaneng ea ho o sila ().

9. Mamela 'mino o khathollang

'Mino o ka ntlafatsa boleng ba boroko haholo. E ka sebelisoa ho ntlafatsa mathata a sa foleng a ho robala, joalo ka ho hlobaela (, 33).

Phuputso e entsoeng ho batho ba baholo ba 24 e bontšitse hore 'mino o matlafatsang o khothaletsa boroko bo tebileng (34).

Ho mamela 'mino oa Mabuddha e kanna ea ba sesebelisoa se seng se setle sa boroko bo betere, kaha e ka fokotsa nako eo u e nkang ho robala. Paramente ena e tsejoa e le ho qala ho robala.

'Mino oa Mabuddha o entsoe ka lipina tse fapaneng tsa Buddhist mme o sebelisetsoa ho thuisa ().

Phuputso e 'ngoe ea batho ba 50 e senotse hore ba pepeselitsoeng' mino o thobang metsotso e 45 ha ba robala ba na le boroko bo khathollang le bo tebileng ho bapisoa le ba sa mameleng 'mino ().

Qetellong, haeba 'mino o khathollang ha o fumanehe, ho thibela lerata lohle ho ka u thusa ho robala kapele le ho khothaletsa boroko bo sa sitisoeng (37,).

10. Ho ikoetlisa motšehare

Ho ikoetlisa hangata ho nkoa ho le molemo ho robala hantle.

Ho ikoetlisa ho ka eketsa nako le boleng ba boroko ka ho matlafatsa tlhahiso ea serotonin bokong le ho fokotsa maemo a cortisol, hormone ea khatello ea maikutlo ().

Leha ho le joalo, ho bohlokoa ho boloka mokhoa o itekanetseng oa boikoetliso le ho se o fetelle. Koetliso e fetelletseng e hokahantsoe le boroko bo fosahetseng ().

Nako ea letsatsi eo u ikoetlisang ka eona le eona e bohlokoa.Ho khothaletsa boroko bo ntlafetseng, ho ikoetlisa hoseng ho bonahala ho le betere ho feta ho ikoetlisa hamorao motšehare (,).

Ka hona, boikoetliso bo itekanetseng le bo matla hoseng bo ka ntlafatsa boleng ba boroko ba hau le hore na o robala nako e kae.

Tsamaea le mesebetsi e kang:

• mathang
• ho hahlaula thaba
• baesekele
• tenese

11. Phutholoha

Materase le lintho tse robalang hantle li ka ba le phello e tsotehang botebo le boleng ba boroko.

Ho bontšitsoe materase a mahareng a tiileng hore a ama boleng ba boroko hantle le ho thibela pherekano ea boroko le pherekano ea mesifa (, 44).

Boleng ba mosamo oa hau le bona bo bohlokoa.

E ka ama:

• molaleng oa molala
• mocheso
• boiketlo

Phuputso e 'ngoe e nyane e bontšitse hore mesamo ea masapo e ka ba betere bakeng sa boleng ba boroko ho feta masiba kapa mesamo ea foam ea memori (45).

Ntle le moo, ts'ebeliso ea kobo e boima e ka fokotsa khatello ea maikutlo le ho thusa ho ntlafatsa boroko ba hau ().

Qetellong, lesela la liaparo tseo u li aparang ha u robala li ka ama tsela eo u robalang ka eona. Ho bohlokoa hore u khethe liaparo tse ntle tse entsoeng ka lesela tse u thusang ho boloka mocheso o monate bosiu bohle ().

Ho ba le mealo e phutholohileng ho ka o nolofaletsa ho robala - kapa ho lula - o robetse. Reka lintho tsa ho robala inthaneteng:

• likobo tse boima
• materase a mahareng
• mesamo ea masapo

12. Tima elektronike kaofela

Ho sebelisa lisebelisoa tsa elektroniki bosiu haholo ho bohloko bakeng sa boroko.

Ho shebella TV, ho bapala lipapali tsa video, ho sebelisa selefouno le liwebsaete tseo batho ba etsang metsoalle ho tsona ho ka u thatafalletsa hore u oele - 'me u lule u robetse (,,).

Lebaka le leng ke hobane lisebelisoa tsa elektroniki li hlahisa leseli le putsoa, ​​le fumanoeng le hatella melatonin (51,).

Ho sebelisa lisebelisoa tsena ho boloka mohopolo oa hau o le maemong a mafolofolo hape o sebetsa.

Ho khothalletsoa hore u khaole lisebelisoa tsohle tsa elektronike ebe u beha likhomphutha le mehala ea thekeng hore u tsebe ho netefatsa sebaka se khutsitseng, se se nang litšitiso.

U tla tseba ho robala kapele haholo haeba u itloaetsa bohloeki bo botle ba ho robala.

Haeba o hloka ho sebelisa lisebelisoa tsa hau mantsiboea, bonyane nahana ka ho thibela lebone le leputsoa ka likhalase tsa mahlo kapa sesepa sa skrineng.

Reka likhalase tse thibelang mabone a maputsoa kapa sefahleho sa sefahleho sa lebone le leputsoa inthaneteng.

13. Leka aromatherapy

Aromatherapy e kenyelletsa ts'ebeliso ea lioli tsa bohlokoa. Hangata ho etsoa ke ba nang le bothata ba ho robala, kaha ho ka thusa ka boikhathollo.

Tlhahlobo e hlophisitsoeng ea lithuto tse 12 e senotse hore ts'ebeliso ea aromatherapy e ne e sebetsa hantle ho ntlafatsa boleng ba boroko ().

Monko o tummeng o nang le litlamorao tse ntle borokong o kenyelletsa:

• lavender
• damask tsoha
• pepere

Metsoako ea oli e entsoeng ka metsoako e joalo ka sirilamunu le lamunu le eona e ne e sebetsa ho ntlafatsa boleng ba boroko (,, 56, 57, 58,).

Leha ho na le mekhoa e fapaneng ea ho sebelisa lioli tsa bohlokoa, lithuto tse ngata tsa boroko li shebane le inhalation aromatherapy.

Sesebelisoa sa oli se hlokahalang se ka thusa ho kenya kamore ea hau monko o khathollang o khothalletsang boroko.

Reka oli ea bohlokoa inthaneteng.

14. Itloaetse ho ngola pele u robala

Batho ba bang ba na le bothata ba ho robala hobane menahano ea bona e lula e potoloha. Lipatlisiso li bontšitse hore sena se ka baka matšoenyeho le khatello ea maikutlo, tse ka hlahisang maikutlo a mabe le ho senya boroko (60).

Ho ngola litaba le ho tsepamisa mohopolo mehopolong ho ka khutsisa kelello mme ha u thusa ho robala hantle.

Ho ngola liketsahalo tse ntle tse etsahetseng motšehare - kapa ho ka etsahala nakong e tlang - ho ka baka boemo ba teboho le thabo, ho theola liketsahalo tse sithabetsang le ho khothaletsa boikhathollo bo eketsehileng nakong ea ho robala.

Ebile, phuputso ea baithuti ba koleche ba 41 e fumane hore ho ngola litaba ho felletse ka ho fokotsa matšoenyeho le khatello ea maikutlo nakong ea ho robala, ho eketsa nako ea ho robala le boleng bo ntlafetseng ba boroko (60).

Itloaetse mokhoa ona ka ho behella ka thoko metsotso e 15 bosiu bo bong le bo bong ho ngola ka letsatsi la hau. Ho bohlokoa ho se tsepamise maikutlo feela liketsahalong tse ntle tsa letsatsi empa hape le ho maikutlo a hau ka nako eo.

Phuputso e fapaneng e fumane hore ho ngola lethathamo la lintho tse lokelang ho etsoa, ​​haeba feela ke metsotso e 5, ho ne ho sebetsa le ho feta ho ngola litaba ho thusa batho ba baholo ho robala kapele ().

15. Fokotsa k'hafeine 'me u noe seno se thobang

Caffeine e sebelisoa haholo har'a batho ho loants'a mokhathala le ho tsosa seli. E ka fumanoa lijong le lino tse kang:

• tsokolate
• kofi
• li-sodas
• lino-mapholi

Sesebelisoa sena se ka ba le litlamorao tse mpe boleng ba boroko ba hau le nako ea boroko (62, 63).

Le ha litlamorao tsa caffeine li fapana ho ea ka batho, ho khothalletsoa hore o qobe ho e sebelisa bonyane lihora tse 6 pele ho nako ea ho robala (63).

Ho fapana le moo, o ka noa tee e thobang joalo ka tee ea chamomile. E bonts'itsoe ho khothaletsa boroko le boikhathollo. Li-tea tse ling tsa nako ea ho robala tse thusang ho robala li kenyelletsa passionflower le magnolia (,,).

16. Fetola boemo ba hau ba boroko

Boroko bo botle bo ka itšetleha ka boemo ba mmele oa hau bosiu.

Ho na le libaka tse tharo tsa mantlha tsa ho robala:

• morao
• mala
• lehlakoreng

Ka tloaelo, ho ne ho lumeloa hore boroko ba morao bo na le boroko bo betere.

Leha ho le joalo, lipatlisiso li bonts'itse hore sena ekaba seemo se setle sa ho robala ho sona, hobane se ka lebisa ho moea o koetsoeng, ho koaleha moea ka nakoana borokong le ho honotha ().

Le ha likhetho tsa motho ka mong li bapala karolo ea bohlokoa ho khetha boemo ba boroko, boemo ba lehlakore bo bonahala bo hokahane le boroko ba boleng bo holimo (68).

17. Bala ho hong

Ho bala e ka ba ketso e ntle ho u thusa hore u theohe moea pele u robala. Bonyane bakeng sa bana, ho bonahala eka ho bala ka nako ea ho robala ho ka khothaletsa boroko bo bolelele ().

Leha ho le joalo, ho bohlokoa ho utloisisa phapang lipakeng tsa ho bala ho tsoa ho e-book le buka ea setso ea pampiri.

Libuka tsa elektroniki li hlahisa lebone le putsoa, ​​le fokotsang sephiri sa melatonin. Maemo a theotsoeng a melatonin a u thatafalletsa ho robala mme a u bakela mokhathala letsatsing le hlahlamang (,).

Ka hona, ho kgothaletswa hore o bale ho tsoa bukeng ea 'mele molemong oa ho phomola le ho ntlafatsa boroko ba hau.

18. Tsepamisa maikutlo ho leka ho lula u falimehile

Ho lumeloa hore haeba u robala 'me u leka ho iqobella ho robala, menyetla ea hau ea ho atleha e theoha haholo.

Sebakeng seo, o ka leka boikemisetso bo makatsang. Mokhoa ona o kenyelletsa ho leka ho lula u falimehile ho fapana le ho iqobella ho robala.

E ipapisitse le mohopolo oa hore khatello le matšoenyeho tse hlahisoang ke ho iqobella ho robala li ka u thibela ho phomola le ho sosisa.

Liphuputso qetellong li tsoakane, empa lithuto tse ling li bonts'itse hore batho ba sebelisang mokhoa ona ba tloaetse ho robala kapele ().

19. Bona lintho tse u thabisang

Sebakeng sa ho robala betheng u tšoenyehile le ho nahana ka lintho tse sithabetsang, bona ka leihlo la kelello sebaka se u thabisang le ho u fa khutso.

Phuputsong e le 'ngoe ea ho hlobaela, barupeluoa ba ile ba khona ho robala ka potlako kamora hore ba laeloe ho sebelisa tšitiso ea litšoantšo ().

Mokhoa ona o ba thusitse ho lula likelellong tsa bona ka mehopolo e metle ho fapana le ho ts'oenyeha le matšoenyeho nakong ea pele ho boroko.

Ho nka litšoantšo le ho tsepamisa mohopolo tikolohong e etsang hore u phutholohe u be u phutholohe ho ka tlosa kelello ea hau mehopolong e u fang bosiu (60).

20. Leka lisebelisoa tse matlafatsang boroko

Lisebelisoa tse ling li ka u thusa ho robala kapele.

Li bonts'itsoe ho khothaletsa boroko ekaba ka ho matlafatsa tlhahiso ea lihormone tse khothalletsang boroko kapa ka ho khutsisa tšebetso ea boko.

Lisebelisoa tse ka u thusang ho robala li kenyelletsa:

• Magnesiamo. Magnesium e thusa ho kenya tšebetsong li-neurotransmitters tse ikarabellang bakeng sa boroko. Litekanyo tsa li-milligram tse 500 (mg) ka letsatsi li bonts'itsoe ho ntlafatsa boroko. E lokela ho nkoa ka lijo (,).
• 5-HTP (5-hydroxytryptophan). Amino acid 5-HTP e matlafatsa tlhahiso ea serotonin, e hokahantsoeng le taolo ea boroko. Tekanyo e ka fihlang ho 600 mg ka letsatsi, e nkuoang hanngoe ka letsatsi kapa ka litekanyetso tse arohaneng, e bonahala e sebetsa ho phekola boroko (76, 77).
• Melatonin. 'Mele ka tlhaho o hlahisa hormone ea melatonin, empa e ka nkoa e le tlatsetso ho thusa ho laola boroko ba hau. Tekanyo ea 0.5-5 mg e nkuoe lihora tse 2 pele u robala, hangata e ka bang hora ea 8 ho isa ho ea borobong bosiu. bakeng sa batho ba bangata, e ka ntlafatsa boleng ba boroko (,).
• L–leratokale L-theanine ke asiti ea amino e nang le thepa ea ho qhekella. Le ha e sa bonts'oa ho hlohlelletsa boroko, e ka thusa ka boikhathollo. Litekanyo tsa 400 mg ka letsatsi li bonahala li le molemo (,,).
• GABA (gamma-aminobutyric acid). GABA ke motsoako o hlahisoang bokong. E thibela li-transmitter tse ling mme e ka thusa tsamaiso ea methapo e bohareng hore e phomole. Ho khothaletsoa litekanyo tsa 250-500 mg mme ha ho buuoe ho feta 1,000 mg (83).

Lisebelisoa tse kaholimo li ka u thusa ho robala hantle le ho ikutloa u khobile matšoafo. Ba reke inthaneteng:

• magnesium
• 5-HTP
• melatonin
• L-theanine
• GABA

Ntlha ea bohlokoa

Ho ba le bothata ba ho robala le ho robala ha ho ferekanye feela, empa ho ka ama le bophelo ba hau ba kelello le ba mmele.

Ho sebelisa mekhoa e kaholimo ho ka u thusa ho robala kapele, ha u ntse u robala hantle le ho ba le matla a mangata ka le hlahlamang.

Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo