Melemo e 7 ea ho tsoha kapele hoseng

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Ho tsoha hoseng ho ka ba thata joalo ka ho ruta ngoana tafoleng ea katiso. Kaofela ha rona re ka rata ho tsoha hoseng, empa ke ba fokolang feela ba rona ba atlehang ho etsa joalo letsatsi le letsatsi. Ntle le boiketlo bo makatsang le botle bo eketsehileng bethe ea hau eu fa nako ea ho tsoha, lintlha tse 'maloa tse kang khatello ea maikutlo, khatello ea maikutlo, khatello ea maikutlo, meriana e meng le bohloko bo sa foleng li ka u thatafalletsa ho tsoha betheng le ho qala letsatsi la hau. .

Liphuputso tse ngata tsa morao-rao li fumane khokahano lipakeng tsa tlhahiso le mekhoa ea boroko mme qetellong ba fihlela qeto ea hore ho tsoha kapele ho tloaetse ho sebetsa hantle ho feta tse ling kaofela. Ehlile, ho tsoha hoseng ho eketsa hora ho feta kemisong ea hau ea letsatsi le letsatsi e bolelang ho hoholo lefatšeng lena le maphathaphathe. Nako e eketsehileng letsohong la hau e ka bolela tlhahiso e eketsehileng hape. Ntle le moo, ho tsoha kapele ho na le tloaelo ea ho robala kapele - liperesente tsa 100 li na le molemo molemong oa bophelo ba hau ^{[1] [pedi]} .

Ho robala ho lokisa lisele tsohle tsa hau ho kenyelletsa kelello le letlalo. Ho hloka boroko ho senya tlhahiso ea hau, bophelo bo botle le letlalo la hao. Ha re behella ka thoko seo, ha re feteleng ho mabaka a hobaneng motho a ka nahana ho tsoha hoseng haholo.

Melemo ea 'mele ea ho tsoha hoseng

1. E thusa ho boloka phepo e nepahetseng

Lijo tsa hoseng ke e 'ngoe ea lijo tsa bohlokoahali tsa letsatsi tse matlafatsang bokhoni ba hau ba ho sebetsa letsatsi le leng le le leng. Ha u tsoha hoseng, 'mele oa hau o tloaetse ho ja lijo hoseng. Ho se je lijo tsa hoseng ho fella ka mekhoa e fosahetseng ea ho ja ebile ho eketsa tloaelo ea ho ja lijo tse se nang phepo ^[3] .

2. Nako e eketsehileng ea ho ikoetlisa

Le leng la mabaka a tloaelehileng a fanoang ke batho ho qoba boikoetliso ba letsatsi le letsatsi ke hore ba tsohile bosiu haholo. Ho tsoha hoseng ho u fa nako e itseng, e ka sebelisoang ho ikoetlisa. Le ha ho khonahala ho etsa mosebetsi o mong kamora mosebetsi mantsiboea, boikoetliso ba hoseng bo tla u fa matla letsatsi lohle.

3. E ntlafatsa bophelo ba letlalo

Joalo ka tloaelo ea ho ikoetlisa le ea lijo tsa hoseng, ho tsoha hoseng ho ka u thusa ho ntlafatsa boleng ba letlalo. U ka ipotsa joang. Ka ho kenyelletsa litloaelo tsena bophelong ba hau ba letsatsi le letsatsi, bophelo bo botle ba letlalo la hau bo ntlafala ka tlhaho ka hydration, oxygenation le phallo e ntlafetseng ea mali. Ntle le moo, ho tsoha kapele ho na le monyetla oa nako e eketsehileng ea ho fofisa, ho nosetsa le ho hloekisa ^[4] .

Melemo ea kelello ea ho tsoha hoseng

4. E ntlafatsa tlhahiso

Lihora tsa hoseng ke nako e atlehang ka ho fetisisa ea letsatsi. Ho tsoha hoseng ho u thusa ho tsepamisa mohopolo hamolemo mesebetsing ea bohlokoa ntle le litšitiso. Hammoho le seo, boko ba motho bo maemong a matle ka ho fetesisa hoseng mme ebe bo kenya letsoho ho etsa liqeto tse betere. Ka mokhoa o ts'oanang, ho tsoha kapele ke meralo e metle ho latela lithuto ^[5] .

5. E khothalletsa ho tsepamisa mohopolo hantle

Ho tsoha hoseng lithuso tsa ho ntlafatsa maemo a hau a mahloriso. Kaha ha ho na litšitiso (hobane lefatše lohle le ka be le robetse), boko ba hau bo ka tsepamisa mohopolo hantle le ho etsa lintho ka nepo. Liphuputso tsa morao-rao li re ho tsoha kapele ho tloaetse ho sebetsa hantle lithutong ho feta ba ratang ho chesa oli ea har'a mp'a bosiu.

Melemo ea maikutlo ea ho tsoha kapele

6. E ntlafatsa boleng ba boroko

Ho boloka 'mele oa hau o tloaetse ho robala ho u tsoela molemo ka ho ntlafatsa boleng ba boroko. Ha 'mele oa hau o tloaetse tloaelo, ho ba bonolo ho robala le ho tsoha hoseng. Tloaelo e na le molemo bakeng sa oache ea kahare ea 'mele oa hau mme ho ba le tloaelo e ka u thusang ho tsoha u ikutloa u phomotse hantle ^[6] .

7. E lumella nako e khutsitseng

Ba ratang khutso ea hoseng ba ka ba ba thuisa ka ho tsoha hoseng. Kelello e nang le khotso e ka u fa matla a ho etsa ho hongata. Ho khutsa le khutso tseo motho a li fumanang ka nako ea ho tsoha ha letsatsi ha ho thobise kelello ea hao feela empa le 'mele oa hau ^[7] .

Ka Tsebiso ea ho Qetela ...

Le ha ho ka bonahala ho le thata, ho tsoha hoseng ho ka u tsoela molemo ka litsela tse ngata. Ho tloha ho ntlafatseng bophelo bo botle ba kelello, maikutlo le 'mele ho u thusa hore u tsebe ho itšoara, tloaelo ea ho tsoha hoseng ke monyetla. Qala butle, 'me u behe nako ea alamo - ena e be mohato oa hau oa pele o lebisang tloaelo e ntle.

Likhatiso tsa bana ka Sharan Jayanth

1. [1]Kumaran, V. S., Raghavendra, B. R., & Manjunath, N. K. (2012). Tšusumetso ea ho phahama ha pele ho ts'ebetso mesebetsing e hlokang tlhokomelo le mohopolo. Koranta ea India ea physiology le pharmacology, 56 (4), 43-50.
2. [pedi]Agarwal, A. K., Kalra, R., Natu, M. V., Dadhich, A. P., & Deswal, R. S. (2002). Ts'ebetso ea psychomotor ea bakuli ba kelello ba kalafo tlasa kalafo: Tlhahlobo ka liteko tsa pampiri le pentšele. Psychopharmacology ea Batho: Tleliniki le Teko, 17 (2), 91-93.
3. [3]Kamath, M. V., & Fallen, E. L. (1991). Mefuta e fapaneng ea li-neurocardiac morethetho o matla oa `` myocardial infarction ''. Koranta ea Amerika ea lefu la pelo, 68 (2), 155-160.
4. [4]Kecklund, G., Åkerstedt, T., & Lowden, A. (1997). Mosebetsi oa hoseng: litlamorao tsa ho tsoha kapele ho boroko le tlhokomeliso. Ho robala, 20 (3), 215-223.
5. [5]Eliasson, A. H., Lettieri, C. J., & Eliasson, A. H. (2010). Pele ho bethe, hoseng ho tsoha! Mekhoa ea ho robala le ts'ebetso ea thuto ho baithuti ba koleche. Ho robala le ho phefumoloha, 14 (1), 71-75.
6. [6]Beebe, D. W., Rose, D., & Amin, R. (2008, Pherekhong). Phello ea thibelo ea boroko e sa feleng thutong ea bacha le tšebetsong ea boko ka phapusing e etsisitsoeng: Thuto ea sefofane. Nakong ea Boroko (Moq. 31, maq. A77-A78). ONE WESTBROOK CORPORATE CTR, STE 920, WESTCHESTER, IL 60154 USA: AMER ACAD SLEEP MEDICINE.
7. [7]Danner, F., & Phillips, B. (2008). Bocha ba boroko, linako tsa ho qala sekolo, le likotsi tsa likoloi tsa bacha. Leqephe la Meriana ea Boroko ea Bongaka, 4 (06), 533-535.

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