Malebela a holimo a 5 a ho Ntlafatsa Bophelo ba Boko ba Hao
Ho tloaelehile haholo hore 'mele ea rona e fetohe ha re ntse re tsofala. Boko ba rona bo tla ba le phetoho le lilemo, kahoo ho bohlokoa ho fokotsa litlamorao tsa botsofali ka ho latela likeletso tse khothaletsoang ho bo boloka bo le bophelo bo botle. Litlhahiso tse hlano tsa ho ntlafatsa bophelo bo botle ba boko ke tsena.
Boikoetliso, Boikoetliso le Boikoetliso bo eketsehileng:
Ho theha le ho hlokomela a tloaelo ea ho ikoetlisa kamehla e bohlokoa bakeng sa bophelo bo botle le boiketlo ba hau ka kakaretso. Boikoetliso bo ntša li-endorphin bokong, e leng lintho tse matlafatsang 'mele ea rōna. Ka lebaka leo, e na le tšusumetso e ntle bophelong ba rona ba maikutlo mme e imolla matšoao a ho tšoenyeha le khatello ea maikutlo. Lipatlisiso li boetse li bontšitse kamoo batho ba ikoetlisang kamehla bophelong bohle ba nang le menyetla e fokolang ea ho fokotseha ha boko bo sebetsang hantle. Ka sebele, ho na le kotsi e fokolang ea Lefu la Alzheimer le 'dementia' ho hola ho batho ba bolokileng mekhoa ea boikoetliso e phetseng hantle. Hangata ho eletsoa hore u ikoetlise bonyane hararo ka beke, empa habohlokoa ke hore u etse lintho tseo u thabelang ho li sebelisa le ho etsa hore ho be bonolo ho li boloka. Bona hore na seo se na le tšusumetso ho uena ho lahleheloa ke hlooho ka ho sebelisa MemTrax kamehla.
Bophelo bo botle ba thobalano:
Ho na le menyenyetsi ea hore thobalano e ka ntlafatsa ts'ebetso ea boko. Ha se feela ho chesa ka tlas'a maqephe, ka mor'a moo. Ho khothaletsoa ka thobalano ho banna le basali ho bonahetse ho eketsa ts'ebetso ea marang-rang a itseng a boko, joalo ka bohloko, maikutlo le lits'ebetso tsa meputso. Bafuputsi ba tšoantša ho kopanela liphate le lintho tse ling tse hlasimollang tse bakang hang-hang.' Keketseho ea oxytocin bokong (homone ea lerato ea 'mele ea rona) le eona e bonts'itsoe ho fokotsa homone ea khatello ea maikutlo ea cortisol, ke ka lebaka leo thobalano e amahanngoang le ho tšoenyeha ho tlase le maemo a khatello ea maikutlo. Lipatlisiso li bontšitse kamano e ntle pakeng tsa khafetsa thobalano le tshebetso ya mohopolo lilemong tsa batho ba baholo le ts'ebetso e ntlafetseng ea kelello ea batho ba baholo. Thobalano ea beke le beke e lebisitse ntlafatsong ea mohopolo, tlhokomelo, ho hopola mantsoe, le temoho ea pono le ea mantsoe.
Lijo le Phepo:
Lijo tsa hau li bapala karolo e kholo ho bophelo bo botle ba hau ka kakaretso. Ho bohlokoa ho fa 'mele ea rona lijo tse nang le limatlafatsi tse ngata tse nang le livithamine le liminerale - re sa lebale bonyane lilithara tse peli tsa metsi ka letsatsi ho boloka boko ba hao bo le metsi. Litsebi tse ling tsa phepo e nepahetseng li khothaletsa lijo tsa Mediterranean bakeng sa bophelo bo botle ba boko. Empa Lijo tsa kelello ke e ncha e fumanoeng e thusang ho eketsa ts'ebetso ea kelello 'me e tšoana haholo le lijo tsa Mediterranean. Lipatlisiso li fumane hore omega fatty acids e fumanoang ka oli ea mohloaare e sa tsoakoang le mafura a mang a phetseng hantle a bohlokoa hore lisele tsa hau li sebetse hantle. Sena se fumanoe se fokotsa kotsi ea ho tšoaroa ke lefu la methapo ea pelo le ho eketsa mohopolo oa kelello, le ho fokotseha butle ha kelello ho batho ba baholo. Lilemong tsa morao tjena, lijo tse thehiloeng limela le tsona li 'nile tsa rorisoa ka melemo e mengata ea bophelo bo botle.
Ho robala nako e telele:
Boko ba hao ke mosifa, 'me joaloka mesifa eohle, bo hloka phomolo ho khothalletsa ho tsosolosoa ha bophelo bo botle. Keletso e tloaelehileng ke lihora tse supileng ho isa ho tse robeli tsa ho robala ka ho latellana bosiu bo bong le bo bong. Lipatlisiso li bontšitse kamoo boroko bo ka thusang boko ho kopanya le ho sebetsana le mehopolo ho thusa mohopolo le bokhoni ba boko.
Lula u le mafolofolo kelellong:
Hape, boko ba rona ke mosifa, 'me re hloka ho bo sebelisa ho bo boloka bo le boemong bo botle ba bophelo bo botle. Khopolo e babatsehang bakeng sa ho boloka boko ba hao bo le sebopehong e kenella ho liphasele tsa kelello tse kang li-crosswords, puzzles, ho bala, ho bapala likarete, kapa sudoku.