Melao ea ho thatafatsa

Ho matlafatsa tšireletso ea mmele, tsamaiso ea methapo ea ho eketsa mamello ea 'mele le ho hanyetsa mekhoa e meholo e ka ntle e ka finyelloa ka ho tiisa. Ho na le mekhoa e mengata ea ts'ebetsong ea eona, e amanang le tšebeliso ea lintho tse sa tšoaneng - mocheso, serame, liphetoho tsa mocheso, matla a letsatsi. Empa melao ea ho itšoara e tšoana le mefuta eohle ea liketsahalo, 'me pele u qala lihlopha ke habohlokoa ho li hopola le ho li utloisisa ka ho hlaka.

Melao ea motheo ea ho thatafatsa

Melao-motheo e kholo ea ts'ebetso ena e latelang:

1. Ho qala ho thatafatsa feela ka ho ba sieo ha mafu a sa foleng le a ho khutla hape. E le hantle, motho o lokela ho phetse hantle.
2. Nahana ka litšobotsi tsa motho ka mong, mohlala, boima, mokhoa oa bophelo, lilemo, phepo.
3. Ka nako e le 'ngoe sebelisa mefuta e' maloa ea ho thatafatsa.
4. Eketsa matla le nako ea liketsahalo butle-butle.
5. Etsa joalo khafetsa, tabeng ea ho feta e kholo, o tla tlameha ho qala mekhoa ea ts'ebetso ho tloha boemong ba pele.
6. Lekola khafetsa 'me u hlokomele phetoho e fokolang ka ho fetisisa mofuteng oa bophelo - ho lekanya khatello, mocheso oa' mele, mocheso.
7. Kopanya ho thatafatsa ka ho ikitlaetsa.
8. Nakong ea ts'ebetso, u se ke ua ja, u tataisoe ke melao-motheo ea ho ja hantle.
9. Fokotsa karolelano ea nako ea mosebetsi le phomolo.
10. Ha ho na le mathata a bophelo bo botle kapa ho phela hantle, tlohela mesebetsi.

Melao ea ho Hlōla ka Cold le Heat

Mofuta oa tšireletso ea ho itšireletsa mafung e hlalositsoeng o thehiloe holim'a phello ea metsi a batang (douche, ho hlatsoa, ​​"walrus") le mouoane (sauna, bath).

Mekhoa ena, ka bobeli ka bomong le ka thōko, e thusa ho eketsa ho hanyetsa 'mele ho fetoha ha mocheso, ho ntlafatsa phekolo ea mali le metabolism .

Melao:

1. Ho hema ka ho qala ho bata ka ho hlakola, ho tsamaea le sa roala lieta ho phoka, butle-butle ho eketsa mojaro. Pele "walrus" e ka ba hantle ho buisana le ngaka.
2. Lula ka kamoreng ea steam ho qala ho fokotsa metsotso e 1-3, mocheso o lokela ho ba o itekanetseng. Ho hlahisa moea o chesang ho ke ke ha e-ba teng pele ho likhoeli tse 3-6 ka mor'a mokhoa oa pele.
3. Ho kopanya ho chesa ka mocheso le serame ho lumelloa, ha 'mele o lumellane ka ho feletseng le mefuta e' meli ea mesebetsi.

Melao e tloaelehileng ea ho tima moea

Tabeng ena, molao-motheo o ka sehloohong o fokotseha butle-butle. Tlhōrō ea mekhoa e buelloa ho qala ka mocheso o pholileng oa moea (likhato tse 20-22), butle-butle le ka tsela e ts'oanelang ho e theola.

Ha ho bohlokoa feela ho ba le bohale ka boomo, empa le ho tsamaea hang ka ntle ka liphahlo tse khanyang, ho bapala lipapali, ho ipha nako ea ho phomola ka mafolofolo, ho tloaela ho robala bosiu le fensetere e bulehileng.

Melao ea ho itšoara ka letsatsi

Ho phaella ho tšusumetso ea motlakase, mofuta oa mesebetsi ho matlafatsa lik'hemik'hale ka letlalo le ho lokolloa ha vithamine D.

Melao ea letsatsi:

1. Qala ho futhumatsa mocheso o sa fokotseng ho feta ligrari tse 19.
2. Kamehla u koahe mahlo a hao ka likhalase, u roale kofi.
3. Senya hamonate hoseng (ho tloha lihora tse 8 ho ea ho tse 11) le mantsiboea (ho tloha lihora tse 17 ho ea ho tse 19).
4. Nako ea ho tlohela letsatsi e eketseha butle-butle, ho tloha ka metsotso e 3-5.
5. Kopanya mekhoa e tsamaeang le moea le ho bata.