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Ena ke khoeli eo litlhahlobo tsa boto tsa likolo le likolo tse ngata li qalileng. Baithuti ba ntse ba itokisetsa ho fana ka lithunya tsa bona tse ntlehali nakong ea litlhahlobo. Litlhahlobo ke nako, ha o hloka ho phomotsa kelello ea hau mme o tsepamise maikutlo ho ho ithuta feela.
Ho hopola hantle ho bohlokoa ho u thusa ho hopola tsebo eo u ithutileng eona le ho fumana tlhaiso-leseling e bolokiloeng bokong. Ho fokotseha ha mohopolo ho tla ba le tšusumetso litlhahlobong. Kahoo, ho bohlokoa hore o kenye liphetoho tse ling nakong ea litlhahlobo tsa hau.
Ho ja hantle le ho ikoetlisa hantle ho tla hlasimolla 'mele oa hao' me boko ba hao bo lule bo falimehile. Ho na le likeletso tse ngata tse bonolo tse ka thusang ho matlafatsa mohopolo oa hau.
Bala ho tseba haholoanyane ka malebela a ho ntlafatsa mohopolo ha o ntse o ithuta.
1. Boroko bo Bohlokoa
Ha o ntse o robetse, boko bo boloka mehopolo e mecha. Boroko ba boleng bo botle bo thusa ho matlafatsa mehopolo ea hau le tlhaiso-leseling e ncha hobane boko ba hau bo nka tlhaiso-leseling e ngata haholo nakong ea litlhahlobo. Haeba u robala hanyane, ho bolela hore boko ba hau bo ke ke ba boloka kapa ba hopola tlhaiso-leseling.
2. Fokotsa khatello ea maikutlo
Ho qoba khatello ea maikutlo haholo nakong ea litlhahlobo ho lokela ho qojoa. Le ha ho le joalo, baithuti ba tlas'a khatello ka lebaka la litlhahlobo, ho tloaelehile ho imeloa kelellong. Ho imeloa kelellong khafetsa ho ka fokotsa boko, ho isa tšenyehong ea lisele tsa boko.
3. Bapala Lipapali Tsa Boko
Ho bapala lipapali tsa boko ho tla thusa ho kenya li-synapses bokong bohle, ho kenyeletsoa le memori. Lipapali tsa boko li thusa ho ntlafatsa mohopolo le bokhoni ba ho hopola eng kapa eng eo u e tšoereng ka hlooho. U ka etsa malepa joaloka li-crosswords kapa sudoku ho ntlafatsa mohopolo oa hau.
4. Vithamine D
Mohloli o ka sehloohong oa vithamine D ke khanya ea letsatsi 'me sena se amana haufi le bophelo ba kelello le mohopolo oa hau. U batla ho tseba joang? Litekanyo tse phahameng tsa vithamine D li hokahantsoe le ho ntlafatsa lintlha tsa memori ea mantsoe mme li ka sireletsa boko ho ferekane 'me tsa phahamisa tšebetso e ntle ea boko.
5. Ho thuisa
Ho thuisa ho bohlokoa bakeng sa ho ntlafatsa bokhoni ba hau ba ho tsepamisa maikutlo. Sena se thusa ho boloka le ho boloka tlhaiso-leseling ebile se thibela litšitiso. Ho thuisa ho ntlafatsa phallo ea mali mme ho tsoela boko molemo haholo. Thuisa ka metsotso e 10 ho isa ho e 15 ka letsatsi.
6. Ja Lijo Tse Eketsang Kelello
Eng kapa eng eo u e jang e tla ama boko le mohopolo oa hau. Lijo li fepa boko hore bo sebetse hantle. Ho ja lijo tse khahlanong le ho ruruha tse nang le protheine e ngata le omega-3 fatty acids ho tla chorisa boko le mohopolo oa hau.
7. Ho ikoetlisa
Ho ikoetlisa nakong ea litlhahlobo ho tla eketsa ho falimeha le ho fana ka phepelo ea oksijene bokong. E tla thusa ho eketsa kholo ea lisele likarolong tsa boko, tse ikarabellang mohopolong. U ka etsa boikoetliso bo bobebe joalo ka ho matha, ho tsamaea, ho matha kapa ho tlola.
8. Ho hlafuna Gum
Leka ho hlafuna chepisi haeba u hloka ho hopola sengoathoana sa tlhaiso-leseling nako e ka etsang metsotso e 30. Boithuto bo fumane hore batho ba etsa betere mesebetsing ea memori ea pono le ea audio ha ba hlafuna chepisi. Ho hlafuna chepisi ho tla u boloka u tsepamisitse maikutlo le ho ntlafatsa mohopolo.
9. Utloa 'Mino o thobang
Baithuti ba bangata ba rata ho utloa 'mino o thobang o ntse o bapala ha ba ntse ba ithuta. Ho mamela 'mino pele o qala ho ithuta ho tla o thusa ho hopola hantle mme sena se sebeletsa ba bangata. Ke baithuti ba fokolang feela ba ratang ho utloa 'mino ha ba ntse ba ithuta empa, sena se ka baka litšitiso. Kahoo, ha u nka khefu e khuts'oane lipakeng tsa lithuto tsa hau, mamela 'mino.
10. Nka A Power Nap
Itumelle hore u robale nakoana. Sena se tla nchafatsa kelello ea hau mme se u tlisetse tlhokomeliso. Ho robala ka metsotso e 30 motšehare ho fa 'mele oa hao nako e lekaneng ea ho lokisa le ho nchafatsa letsatsi le leng la ho ithuta le ho ithuta.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
Melemo ea 10 ea bophelo bo botle ba veine e tšoeu eo mohlomong u neng u sa e tsebe
