Litlhaselo tse ngata tsa hlooho li tloaelehile ho motho e mong le e mong. Maemong a joalo, hangata o nka pilisi ea lithethefatsi tsa meriana 'me ka mor'a metsotso e 15-20 bothata bo nyamela ka ho feletseng. Empa ho na le batho ba nang le bohloko bo hloohong hloohong kamehla, 'me tšebeliso ea letsatsi le letsatsi ea meriana e sebelisoang morao tjena e na le phello e fokolang. Maemo a joalo a bontša hore ho na le khaello e matla ea lisebelisoa tsa bohlokoa 'meleng, tse lokelang ho tlatsoa hape. Tsela e bonolo ka ho fetisisa ea ho etsa sena ke haeba u eketsa lijo tse seng kae ho lijo tsa hau.
Lijo tse ruileng ka magnesium
K'hemik'hale ena e na le phello e khathollang lijaneng, ka ho latellana, e thusa ho phalla ha mali le ho potoloha ha eona. Mokhoa ona o etsa hore ho khonehe ho ntlafatsa metabolism ea oksijene lisele tsa boko, e bolelang - ho khutsisa hlooho.
Lisebelisoa tse nang le lihlahisoa tse phahameng tsa magnesium:
- li-apricots tse omisitsoeng;
- banana;
- linaoa;
- peo ea soneblomo;
- raese (e sootho);
- lialmonde;
- cashews;
- avocado .
Bohloko ka lebaka la ho hloka potasiamo
Ho felloa ke matla ha metsi 'meleng ka mabaka a itseng ho lebisa ho hloka matla a electrolyte maling le lithong tsa mali, haholo-holo ho haelloa ke potassium. Sena ke 'nete haholo ka chefo ea joala le joala. Maemong a joalo ho hlokahala hore, pele, ho tsosolosa tekanyo ea metsi ka ho noa bonyane likhalase tse 6 tsa metsi, ebe o tlatsa khaello ea potasiamo. Molemo ka ho fetisisa bakeng sa sena ke litapole tse halikiloeng, tse lokelang ho sebelisoa hammoho le peele. Hoa etsahala hore sehlahisoa sena, se phehiloeng hantle, se na le potsoako e kholo ea potasiamo. Ho fokotsa bohloko bo hloohong le ho ntlafatsa boemo bo tloaelehileng, ho lekane ho ja 1-2 litapole.
Lisebelisoa tse nang le dikahare tsa glycogen
Li-carbohydrate ke mehloli ea matla ea tšebetso bakeng sa boko. Li tlatsetsa mosebetsing oa eona o tloaelehileng ka ho hlahisa ntho e bitsoang glycogen. Ho isa tekanyong e kholo e fumanoang lihlahisoa tse latelang:
- ho pheha lijo-thollo;
- yoghurt ea tlhaho;
- litholoana;
- lijo-thollo (oatmeal, buckwheat, koro, perele harese).
Bohloko bo bakoang ke khatello e phahameng ea mali
Ho ba le khatello ea kelello, mohlomong ho feta ba bang ba tseba ka lefu la bohloko. E le ho fokotsa khatello ea mali, ho ntlafatsa li-microcirculation tsa mali lithong le lithong tse ling, u lokela ho ja sipinake. Semela sena se na le likokoana-hloko tse ngata, tse thusang ho phutholoha likepe, ho eketsa botlolo ba tsona. Ho phaella moo, spinach e matlafatsa 'mele ka li-vithamine, liprotheine le amino acid ho etsa hore mosebetsi oa boko bo sebetse hantle.
"Phekolo e bohloko" ea hlooho
Hangata mafu a sefuba le feberu li tsamaisana le tšubuhlellano e matla ea masapo le phefumoloho e khutšoanyane. Ka tlhaho, ka lebaka la sena, ho na le tlala ea oksijene ea boko le hlooho. Tharollo e molemo ka ho fetisisa ea mathata a joalo ke ho chesa pepere le lihlahisoa tse tšoanang, ka mohlala, ginger. Ho li ja ho thusa ho hloekisa likarolo tsa nasal, ho fokotsa khatello lijaneng le methapo ea mali, le ho tlatsa mali ka oksijene.
Bohloko bo bakoang ke khaello ea khalsiamo
Mokhoa ona o se nang thuso feela bakeng sa meno le bophelo bo botle ba masapo, hape o ikarabella bakeng sa mosebetsi o sebetsang oa boko. Ka lebaka leo, ho molemo haholo ho felisa le ho thibela hlooho ea mali ho eketsa lijo tse nang le calcium e ngata. Tsena li kenyeletsa lebese le lihlahisoa tsohle tse entsoeng ka lebese, haholo-holo ntlo e tlaase ea mafura le chate.
Kalafo ea hlooho ea basali
Baemeli ba thobalano e loketseng ba atisa ho ba le migraine le hlooho, kaha mathata ana hangata a bakoa ke ho hloka tekano ha li-hormone. Lebaka le tloaelehileng haholo ke boemo bo tlase ba estrogen. Ho eketsa ho thusa lijo tse mafura a mafura le vithamine E:
- peō ea sesame;
- saalmon;
- saalmon;
- cod oli ea mafura .