Hlōla maikutlo ao a mokhathala
Limathi tse ngata li bolela hore matla a fokolang ke e 'ngoe ea mabaka a ka sehloohong a etsang hore ba se ke ba matha hangata kamoo ba ka ratang kateng. Leka tse ling tsa litlhahiso tsena ho matlafatsa matla a hau.
1 - Ja phetheho e ntle.
Leka ho kenyelletsa liprotheine tse omeletseng tse kang khoho, Turkey, tlhapi kapa lebese le tlaase mafura nakong ea lijo tsohle. Lijo tse phahameng tsa protheine li tla u thusa hore u se ke ua lapa 'me u theohela matla pakeng tsa lijo.
Ho Eketsehileng: Joang ho Qoba ho ikutloa U lapile
2 - Fumana tšepe e lekaneng.
Ho haelloa ke khaello ea khauta ho tloaelehile haholo, haholo-holo ho baatlelete ba basali ba nang le nako e boima. Lefu la mali le bakoa ke mokhathala le ho fokotsa tshebetso. Haeba u atisa ho ikutloa u khathetse ntle le tlhaloso, fumana boemo ba hau ba tšepe bo hlahlojoa ka tlhahlobo ea mali. Ho thusa ho thibela phokolo ea mali, etsa bonnete ba hore lijo tsa hau li na le nama e khubelu, kapa mefuta e mengata ea tšepe (linku-nama ea nama kapa tlhapi ea salmon, tuna) le lijo tse nang le tšepe. Hape ke habohlokoa hore u kenyelle vithamine C ho ja ha hao hobane e thusa ka tšepe ea tšepe. Kahoo leka ho kenyelletsa litholoana le meroho e nang le vithamine C, tse kang li-orange, tamati, monokotšoai le broccoli, nakong ea lijo tsohle.
Ho feta: Liphoso tse tloaelehileng tsa phepo ea lipapali
3 - Khetha lijo tsohle.
Khetha lijo tsohle ha ho khoneha. Li na le lisebelisoa tse ngata, li nka nako e telele ho cheka, 'me li tla u fa matla a mangata ho feta li-carbs feela.
Ho Eketsehileng: Joang ho Fumana More Fiber Lijong Tsa Hao
4 - Tlosa caffeine.
Qoba caffeine, kapa leka ho fokotsa senoelo sa kofi kapa seno se seng sa cafeinated ka letsatsi. Ho ja lijo tse ngata tsa cafeine ho ka etsa hore u ikutloe u fokolitse kapa sefahleho. U lokela ho ba hlokolosi haholo ka ho ba le caffeine mantsiboeeng a mantsiboea, kaha ho ka u bakela bothata ba ho robala kapa ho senya boroko ba hau bosiu.
5 - Ho ikoetlisa kamehla.
Ho tsotehang, ho ikoetlisa kamehla ho ka ntlafatsa matla a hau a matla hoo u ka susumelletsang ho matha. Ho matha, ho tsamaea le mefuta e meng ea boikoetliso ba pelo ho thusa ho lokolla li-hormone tse nang le matla tse kang endorphins, tse thusang ho matlafatsa matla esita le lihora tse ngata hamorao. Esita le ho qeta metsotso e 30 ho matha ho ka fana ka melemo e matlafatsang.
Ho Eketsehileng: Tsela ea ho Khomarela Tloaelo ea Hao ea ho Sebetsa
6 - Fumana boroko bo lekaneng.
Boroko bo botle ke mokhoa oa hau oa tlhaho le o sebetsang oa 'mele oa hau oa ho khatholla. Ha boroko bohle bo hloka ho fapana, lihora tse 7 ho isa ho tse 8 bosiu ke pakane e ntle, 'me e tla u thusa hore u ikutloe u phomole le ho matlafatsoa letsatsi lohle.
Ho feta: Lintlha tsa ho robala hantle bosiu
7 - Leka ntho e ncha.
Ho kena ka lehlakoreng ho ka etsa hore u be le matla a maholo. Fetola lintho ka ho leka lijo tse ncha, ho ikoetlisa le ho batla liphihlelo tse ncha ho thibela bohale le ho u boloka u falimehile le ho tsoha.
Ho Eketsehileng: Tloha Bofelong ba Hao Rut
8 - U se ke ua lula fatše.
Haeba u lutse tafoleng letsatsi lohle, u tlameha ho ikutloa u nyahame ebile u le botsoa, haholo-holo qetellong ea letsatsi. E le hore u lule u falimehile, leka ho tsamaea ho pota-pota hora e 'ngoe le e' ngoe, esita le haeba e le leetong feela la ho fumana khalase ea metsi kapa ho sheba fensetere.9 - Leka aromatherapy.
Tse ling tsa monko joaloka peppermint, liraunu, kapa ginger li na le phello e matla le ho u thusa hore u ikutloe u le matla. Leka ho khantša kerese kapa ho fafatsa monko o entsoeng ka litlolo tsena ho u thusa hore u ikutloe u falimehile haholoanyane.10 - Fokotsa khatello ea kelello.
Ho tšoenyeha le khatello ea kelello e ka ba babolai ba matla ba matla. E le hore u loantše khatello ea maikutlo, etsa boiteko ba ho kopanela mesebetsing ea boithabiso, e kang ho bala kapa ho mamela 'mino, ho fihlela letsatsing la hau.