Ho na le litsela tse ngata tsa tlhaho tsa ho lula u tsepamisitse maikutlo le tse bohale. Ho tloha mekhoeng e meng ea phekolo ho ea merianeng ea litlama, litsela tsena tsa tlhaho li ka thusa ho ntlafatsa tlhahiso ea hau, ho sireletsa boko ba hao bokoeng ha u ntse u le lilemo li bile u ntlafatsa bophelo ba hao ka kakaretso.
Mokhoa o nepahetseng oa ho lula o tsepamisitse maikutlo
Ho khotsofatsoa ha mefuta e itseng ea lijo ho ka u thusa hore u lule u tsepamisitse maikutlo le ho hlaka. Lijo tsena li kenyeletsa:
1) Litlhapi le likhetho
Litlhapi tse mafura le tse nang le mafura tse kang saalmon le sardine li phahame ho omega-3 fatty acids, mofuta oa mafura a mafura a bohlokoa a phethang karolo ea bohlokoa ho boloka bophelo ba boko. Tlaleho e phatlalalitsoeng ho Tsoelo-pele ea phepo ea lijo ka 2013, mohlala, e bontša hore omega-3 fatty acids e ka thusa ho loantša bothata bo amanang le botsofali bokong.
Ho feta moo, lipatlisiso tse ling li bontša hore omega-3 fatty acids e ka thusa ho ntlafatsa tlhokomelo. Phuputsong e phatlalalitsoeng ho Neuropsychopharmacology ka 2015, mohlala, omega-3 supplementation e fumanoe ho fokotsa matšoao a ho se hlokomele bana.
2) Li-antioxidant-Rich Foods
Li-antioxidant limatlafatsi li ka fana ka tšireletso khahlanong le botsofali bo amanang le botsofali (tlhokomelong ea bokhoni ba kelello bo amahanngoa le mekhoa ea ho ela hloko, ho hopola le ho rarolla bothata), ho ea ka tlhahlobo ea lipatlisiso e hatisitsoeng ho European Journal of Nutrition ka 2013 Ho sheba lipatlisiso tse 10 tse hatisitsoeng pele, bangoli ba ho hlahloba ba fumane bopaki ba hore lithibela-mafu tse kang li-vitamin C le vithamine E li ka thusa ho fokotsa tekanyo ea ho fokotseha ha tsebo.
3) Tea e Tala
Phuputso e entsoeng ke rat e phatlalalitsoeng ka Brain le Cognition ka 2008 e fana ka maikutlo a hore tee e sebelisoang ke tee e ka ntlafatsa ho ithuta le ho hopola. Ho feta moo, thuto ea lifofane e phatlalalitsoeng koranteng ea Nutrients ka 2014 e fumane hore tlhahiso ea letsatsi le leng le le leng e tala e thusitse ho ntlafatsa ts'ebetso ea tsebo ho sehlopha se senyenyane sa batho ba baholo.
Litlhahiso tsa Tlhaho Bakeng sa Bophelo bo Botle
Meriana e mengata ea litlama e bontša tšepiso e le tsela ea tlhaho ea ho lula e tsepamisitse maikutlo le e bohale. Mona re shebisisa saense ka morao ho tse peli tsa mekhoa eo:
1) Curcumin
Ho fokolloa ho tloha setlama sa turmeric, ho fumanoe khethoa e ntlafatsang ts'ebetso ea ts'ebetso ho etsa lipatlisiso tsa pele. Ho phaella moo, phuputso ea pele e phatlalalitsoeng ho International Journal ea Biochemistry le Biophysics ka 2015 e ile ea etsa qeto ea hore curcumin e ka eketsa boholo ba boko ba docosahexaenoic acid (omega-3 fatty acid e fumanoang e e-na le liphello tse ntle bakeng sa ts'ebetso ea ts'ebetso).
2) Ea rosemary
Ho ja setlama ka letsatsi le leng le le leng ho ka ntlafatsa ts'ebetso ea mohopolo 'me ho matlafatsa ho hopola batho ba hōlileng, ho latela phuputso e nyenyane e phatlalalitsoeng ho Journal of Medicinal Food ka 2012.
Mekhoa ea Bophelo ea ho Tšoenyeha ho Molemo
Mekhoa ea bophelo e ka u thusang hore u lule u tsepamisitse maikutlo le ho hlaka e kenyeletsa:
1) Ho ba le Boroko bo Lekaneng
Phuputso e ngata e bontšitse hore ho hloka boroko ho ka ba le tšusumetso e tebileng mosebetsing oa ts'ebetso, ho akarelletsa le liphello tse kotsi ho tsepamisisang maikutlo le mohopolo. Bakeng sa thuso ho ntlafatsa boleng ba hau ba boroko, etela mona ho ithuta ka litsela tsa tlhaho tsa ho robala hantle.
2) Ho ikoetlisa
Phuputso e phatlalalitsoeng ka Neurology ka 2010 e fana ka maikutlo a hore ho tsamaea bonyane lik'hilomithara tse tšeletseng ka beke ho ka boloka ho hopola batho ba baholo.
Phuputso eo e boetse e fumane hore ho ikoetlisa kamehla ho thusitse ho loantša botenya bo amanang le botsofali boemong ba boko.
3) Ho laola khatello ea kelello ea hau
Joaloka ho qeta ho robala, ho lumella khatello ea letsatsi le leng le le leng hore e se ke ea hlahlojoa ho ka sitisa motho ho tseba lintho tse sa tšoaneng. E le hore u lule u tsepamisitse maikutlo le ho hlaka, ke habohlokoa hore u nke mehato ea letsatsi le letsatsi ho fokotsa maemo a khatello ea kelello.
Mokhoa oa 'Mele oa Kelello bakeng sa Tšebeliso e Khōlō
Ha se feela thuso ea ho imolla khatello ea maikutlo, mekhoa e latelang ea 'mele ea kelello e ka u thusa hore u lule u tsepamisitse maikutlo le ho hlaka:
1) Ho thuisa
Phuputsong ea liithuti tse 40 tsa liithuti tsa pele-pele (tse phatlalalitsoeng ho Proceedings of the National Academy of Sciences ea United States of America ka 2007), bafuputsi ba hlokometse hore matsatsi a mahlano a koetliso ea metsotso e 20 a thuisa ho ntlafatsa tlhokomelo, hammoho le ho tšoenyeha ho fokolang, mokhathala , bohale le ho tepella maikutlong.
2) Tai Chi
E hatisitsoe ho American Journal of Preventive Medicine ka 2015, tlhahlobo ea lipatlisiso tse robong tse hatisitsoeng tse fetileng e bontša hore ho nka tai e ka thusa ho ntlafatsa tlhokomelo, mehopolo le mehato e meng ea bokhoni ba ho nahanisisa ho batho ba baholo ba phetseng hantle.
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Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.