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Lefatšeng ka bophara, Letsatsi la Machaba la Bomme le ketekoa ka la 10 Mots'eanong selemo se seng le se seng. Ke letsatsi la ho keteka bo-mme le ho ananela lerato le se nang moeli, menehelo le mahlabelo a bo-mme le lipalo tsa bo-mme. Kantle ho bona, maphelo a rona ha a fella ebile tsela eo mme a hlokomelang bana ba hae a sa khathale e ea babatseha.
Lefatše la bo-mme le lula le potoloha le bana ba bona. Ba mosebetsing 24/7 ntle le ho nka makhasi mme ba lula ba le menoaneng ea bona ba etsa mosebetsi oa ntlo le oa ofisi. Har'a tsena tsohle, bo-mme ba lula ba lebala ka bophelo ba bona. Kahoo, Letsatsing lena la Bomme, re arolelana malebela a phetseng hantle bakeng sa bo-mme ba phathahaneng.
1. Qoba ho se je lijo tsa hoseng
Ho ja lijo tsa hoseng ho nkoa e le lijo tsa bohlokoahali letsatsing hobane ho fa 'mele oa hau matla a etsang hore o tsoele pele letsatsi lohle [1] . Litsebi tsa bophelo bo botle li eletsa ho ja lijo tsa hoseng tse nang le phepo e ntle ho fana ka matla hang ha o tsoha hoseng. E-ba le sekotlolo sa habore se tšetsoeng litholoana kapa linate le khalase ea lero la litholoana.
2. Ja lijo tse nang le omega 3
Omega 3 fatty acids ke mafura a phetseng hantle a fumanoang lijong tse kang mahe, sardine, peo ea folaxe, salmon le walnuts. Ho ba le lijo tsa omega 3 tse nang le mafura a mangata ho tla thusa ho imolla khatello ea maikutlo le matšoenyeho, ho fokotsa kotsi ea lefu la pelo le ho fokotsa matšoao a lefu la Alzheimer's [pedi] .
3. E-ba le li-snacks tse phetseng hantle
Se ke oa itlopa joala ha li na limatlafatsi tse se nang phepo. Sebakeng seo iketsetse lijo tse bobebe tsa lapeng ka ho seha meroho e meng joaloka likomkomere, pelepele ea tšepe, tamati, jj le litholoana tse ling tseo u li khethileng. Li pakele ka lebokoseng la tiffin 'me u li je e le sejo se senyane letsatsi lohle ho boloka matla a hau a holimo.
4. Ja lijo tse matlafatsang
Qoba ho ja lijo tse phehiloeng haholo le tse potlakileng tse nang le tsoekere hobane li ka baka kotsi ho feta mmele oa hau. Sebakeng seo, tsepamisa maikutlo lijong tse nang le phepo e nepahetseng tse nang le lijo tse ncha tse ntle tse kang litholoana, meroho le lithollo.
5. Rala esale pele lijo tsa hau
Ho rera lijo tsa hau esale pele ke tsela e ntle ea ho lula tseleng ka phepo e nepahetseng. Rala lijo tsa hoseng, tsa mots'eare, tsa mantsiboea le tse bobebe ho latela lijo tseo u li ratang haholo le litlhoko tse khethehileng tsa lijo. Sena se tla u thusa ho boloka nako e ngata, haholo ha o na le kemiso e thata ea mosebetsi.
6. Ho ikoetlisa
Hore na letsatsi la hau le phathahane hakae, iphe nako ea ho ikoetlisa le ho ikoetlisa ho matlafatsa bophelo ba hau ba 'mele le kelello. E tla thusa ho imolla khatello ea maikutlo, ho matlafatsa boits'ireletso ba hau le ho hlakola likelello tsa hau. Leka ho ikoetlisa hoseng metsotso e 15 'me haeba u sa fumane nako, hlophisa boikoetliso ba hau mantsiboea.
7. Lula u le metsi
Noa metsi a mangata letsatsi lohle ho qoba ho felloa ke metsi 'meleng. Le ha o etsa mesebetsi ea lapeng kapa o ea kopanong ea ofisi letsatsi lohle, etsa bonnete ba hore o noa likhalase tsa metsi tse robeli motšehare. 'Mele o felloang ke metsi o ka u siea u fokola u bile u khathetse.
8. Phomola
Robala ka ho lekaneng bosiu ho phahamisa maikutlo le ho fokotsa khatello ea maikutlo, e le hore u lefelloe hoseng ho latelang kamora hore u tsohe. Leka ho robala bonyane lihora tse supileng ho isa ho tse robeli bosiu [3] .
Iphe nako ea hau
Joalo ka ha phepo e nepahetseng e hlokahala molemong oa bophelo bo botle le boiketlo, ho itlhokomela le hona ho bohlokoa. Ikakhele ka setotsoana ka mokhoa o majabajaba oa tlhokomelo ea letlalo bakeng sa metsotso e 30 ho isa ho 1 hora Sontaha se seng le se seng. U ka natefeloa ke ho hlapa ka nako e telele ha u ithola, kapa u sika ka likobong u bala buka.
10. Thuisa
Ho thuisa ka kelello ho u thusa ho eketsa tlhokomeliso ka uena le tikoloho ea hau, ho hlahisa mohopolo, ho fokotsa khatello ea maikutlo le ho khothaletsa ho robala hantle. Ho ikoetlisa khafetsa ho tla u thusa ho sebetsana ka katleho le litlhoko tsa bo-mme.
Ho bo-mme bohle kantle mono, re le lakaletsa Letsatsi le monate la bo-mme!
