litaba

Ka boiteko ba ho robala hantle bosiu, batho ba bangata ba retelehela likobong tse teteaneng tse boima ho khotsofatsa tlhoko ea bona ea boroko bo betere. Lilemong tsa morao tjena, likobo tsena li tumme ka bokhoni ba tsona bo ikhethang ba ho imolla le ho phomola, e leng se fellang ka boroko bo khathollang haholoanyane bosiu. A re hlahlobeng melemo ea ho sebelisa kobo e boima le kamoo e ka u thusang ho robala hantle.

Likobo tse teteaneng tse boimahangata li tlatsoa ka likhalase tse nyane kapa lifaha tsa polasetiki tse ajoang ka ho lekana ho pholletsa le kobo. Boima bo eketsehileng bo baka khatello e bonolo, e sa khaotseng 'meleng, e tšoanang le ho haka kapa ho roala ka bonolo. Boikutlo bona bo tsebahala ka ho lokolla li-neurotransmitters tse kang serotonin le melatonin, tse khothalletsang phomolo le boroko. Ka ho sebelisa kobo e boima e boima, ka tlhaho u ka eketsa tlhahiso ea hau ea lik'hemik'hale tsena, e leng se qetellang se lebisa borokong bo betere.

E 'ngoe ea melemo e meholo ea ho sebelisa kobo e boima ke bokhoni ba eona ba ho fokotsa matšoenyeho le khatello ea maikutlo. Ho hlasimolla khatello e tebileng ho fanoang ke kobo ho thusa ho khutsisa tsamaiso ea methapo le ho theola maemo a cortisol (hormone ea khatello ea maikutlo). Sena se molemo haholo ho ba nang le matšoenyeho, ho hloka boroko, kapa mathata a mang a amanang le boroko. Boima ba kobo bo hlahisa maikutlo a tšireletseho le khutso tse u kokobetsang boemong ba phomolo e tebileng.

Tsela e 'ngoe e boimalikobo tse boimaHo ntlafatsa boroko ke ka ho fokotsa ho se phutholohe le ho khothalletsa maikutlo a ho lula fatše. Boima bona bo thusa ho thibela ho reteleha ho feteletseng bosiu, e leng se fellang ka ho se robale hantle haholo. Sena se molemo haholo ho ba nang le maemo a kang restless legs syndrome kapa ADHD, kaha se thusa ho laola metsamao ea bona le ho ba boloka ba tsitsitse bosiu bohle.

Ho phaella moo, ho fumanoe hore likobo tse teteaneng tse boima li ntlafatsa boleng ba boroko ka ho eketsa nako ea mekhahlelo ea boroko bo tebileng. Boroko bo tebileng bo bohlokoa bakeng sa ts'ebetso ea 'mele ea ho phomola le ho lokisa, hammoho le ho tiisa mohopolo. Khatello e fanoang ke kobo e thusa ho lelefatsa nako ea mohato ona oa bohlokoa, e leng se fellang ka phihlelo ea boroko bo tsosolosang le bo tsosolosang haholoanyane.

Ho phaella moo, likobo tsena li boetse li bontšitse liphello tse ntle ho bakuli ba nang le bothata ba ho sebetsana le kutlo. Bothata ba ho sebetsana le kutlo bo ka lebisa bothateng ba ho robala le ho lula ba robetse ka lebaka la ho ba le kutlo e phahameng ho lintho tse susumetsang. Boima le sebopeho sa kobo e teteaneng li na le phello e khathollang le e khutsitseng, e thusang ba nang le kutlo e bonolo ho phomola le ho fihlela boroko bo khathollang haholoanyane.

Ho bohlokoa ho hlokomela hore ho khetha boholo le boima bo nepahetseng ba kobo ho bohlokoa bakeng sa ho robala hantle ka hohle kamoo ho ka khonehang. Ha e le hantle, kobo e teteaneng e lokela ho ba boima ba hoo e ka bang karolo ea 10 lekholong ea boima ba 'mele oa hau. Sena se tiisa hore khatello e aroloa ka ho lekana ntle le ho ikutloa e imetsoe haholo.

Qetellong, e teteanengkobo e boima e ka fetola mekhoa ea hau ea ho robala. Ka bokhoni ba tsona ba ho fokotsa matšoenyeho, ho khothaletsa phomolo le ho ntlafatsa boleng ba boroko, ha ho makatse hore ebe likobo tsena li batloa haholo. Haeba u loana le mathata a amanang le boroko, kapa u batla feela ho ntlafatsa boiphihlelo ba hau ba ho robala, ho tsetela kobong e teteaneng e boima e ka ba sona seo u se hlokang bakeng sa boroko bo khathollang le bo tsosolosang bosiu.