Katleho ea koetliso ea boikoetliso boemong bo itseng e itšetlehile ka nako ea letsatsi leo u khethang ho ntlafatsa 'mele.
U ka khetha nako e nepahetseng ea ho koetlisoa joang?
Qalong, ho molemo ho mamela li-biorhythms tsa hau. Ho pakoa hore ho na le li-chronotype tse 'maloa tsa batho. Haeba u tsoha hoseng 'me u ikutloa u le monate ka nako e le' ngoe, joale koetliso ea pele e tla beha litholoana tse ntle. Ha e le hantle, ba ikutloang ba tsielehile hoseng 'me ba ts'oaroa feela mantsiboea, lihlopha tsa morao li tla etsa joalo.
Khetha nako ea koetliso ho ea ka sepheo. Ka mohlala, hoseng ho molemo bakeng sa lihlopha tse reretsoeng ho theola boima ba 'mele . Ntlha ea pele, koetliso hoseng ho matlafatsa haholo mme ho eketsa tekanyo ea metsoako ea letsatsi kaofela. Ntlha ea bobeli, lihora tsa hoseng - nako e ntle ea ho koetlisa boima ba 'mele, hobane u ka khanna lihlopha ho se nang letho, e leng ho tla lumella' mele ho tsoela pele ho chesa mafura a mangata, le hore u se ke ua ja lijo tse jeoang le glycogen tse bolokiloeng sebeteng.
Ho koetlisa hoseng, thapama le mantsiboea
Haeba o khetha nako e ntle ea ho koetlisa, ho itšetlehile ka lits'ebetso tsa 'mele tse hlahang' meleng ho pholletsa le letsatsi, u ka fumana liqeto.
- Hoseng haholo, mocheso oa 'mele o theoha feela joaloka khatello ea mali le tlhahiso ea lihomone. Ka lebaka leo, nakong ea boikoetliso ba hoseng, matla a sebelisoang ke matla a fokotseha Ho phaella moo, ho ikoetlisa ho etsoa hoseng, hangata ho lebisa likotsing, kahoo pele koetliso e joalo e lokela ho ba nako e telele ho futhumatsa.
- Ho lumeloa hore ke ka ho fetisisa
nako e ntle ea letsatsi la ho koetlisoa - ho tloha ka 15.00 ho isa ho 20.00 lihora tse ngata. Nakong ena, mocheso oa 'mele le tlhahiso ea lihomone li fihla tlhōrōng ea tsona, kahoo koetliso e tla atleha haholo. Hape mantsiboeeng a mantsiboea bohloko bo fokolang bo fokotseha, ka lebaka la sena u ka etsa mekhoa e rarahaneng haholoanyane, eketsa palo ea pheta-pheta, litsela le boima. - Ho koetlisa mantsiboeeng (ka mor'a lihora tse 21.00) ha ho loketse batho bohle, hobane ka nako ena 'mele o itokiselitse bosiu bo phomolo,' me mekhoa eohle ea ts'ebetso ea metsoako e fokotsa butle-butle. Hape ke habohlokoa ho nahana hore kamora 'koetliso ho ke ke ha etsahala hore motho a robale hang-hang,' mele o hloka lihora tse 'maloa ho phomola, kahoo batho ba tloaelehileng ho hlobaela bosiu ba koetlisoa bosiu.
- Qetellong, rea hlokomela hore nako e ntle ea ho koetlisoa e tla ba nako eo u ka ikoetlisang ka eona kamehla, ka nako e ts'oanang le ho ikutloa hantle ka nako e le 'ngoe.