Ketso ea 'mele ea khale e sebelisetsoang ho kokobetsa kelello, ho thuisa ho ka boela ha ruisa pelo ea hau molemo. Le hoja lipatlisiso tse mabapi le ho thuisa le bophelo bo botle ba pelo li sa lekanyetsoe, liphuputso tse ling li bontša hore ho nka mokhoa oa ho thuisa ho ka matlafatsa tšireletso ea hau khahlanong le lefu la pelo (sesosa se ka sehloohong sa lefu lefats'eng la United States).
Ke Hobane'ng ha ho Thuisa ho ka Thusa Pelo ea Hao?
Ho thuisa hangata ho akarelletsa ho lebisa tlhokomelo e tobileng ho molumo, mohopolo, ntho, motsotso, pono, kapa mantra (lentsoe le phetoang kapa polelo).
Kelello, tsebo ea phefumoloho le kutloelo-bohloko ke likarolo tse ling tsa ho thuisa.
Ho thuisa ho nahanoa hore ho fokotsa khatello ea kelello, ntlha ea kotsi ea lefu la pelo. Ho na le bopaki bo bong ba hore ho thuisa ho ka 'na ha e-ba le tšebetso ea tsamaiso ea methapo ea kutlo, e amehang ho fokotsa khatello ea mali le tekanyo ea pelo nakong ea boikhathollo.
Phuputso ea ho Thuisa le Bophelo ba Pelo
Lipatlisiso tsa ho thuisa li fana ka molemo oa ho thuisa ka lefu la pelo ho fokotsa likotsi, ho latela tlaleho e phatlalalitsoeng ka 2017 ke American Heart Association (AHA). Tlhahlobo ea lipatlisiso tse hatisitsoeng pele, bafuputsi ba fumane hore ho nahanisisa ho amana le ho fokotsa khatello ea maikutlo, matšoenyeho, le ho tepella maikutlo le boleng bo ntlafetseng ba boroko le bophelo bo botle.
Le hoja tlhahlobo ea bona e fana ka maikutlo a hore ho thuisa ho ka boela ha thusa ho fokotsa khatello e matla ea mali, ho thusa batho ba tsubang ho tlohela, le ho ba le kamano e fokotsehileng ea tlhaselo ea pelo, bafuputsi ba bolela hore lipatlisiso tse ling (ho tloha litekong tsa litsebi tse phahameng, ho hlokahala pele liqeto leha e le life li ka etsoa.
Khabareng, ba fana ka tlhahiso ea hore ho thuisa e ka ba mokhoa o theko e tlaase, o tlaase o ka sebelisoang hammoho le mekhoa e tloaelehileng e kang ho ja, ho ikoetlisa, le liphetoho tse ling tsa bophelo.
Phuputsong e kenyelelitsoeng tlhahlobisong ea AHA, batho ba 201 ba nang le lefu la methapo ea lefuba ba ile ba kenya letsoho ho thuisa ka tsela e sa feteleng (mofuta oa ho thuisa ho akarelletsang ho lutse le mahlo a koetsoeng le ho pheta lenaneo la mantra) kapa lenaneo la thuto ea bophelo bo botle.
Ka mor'a lilemo tse ka bang hlano, ho shoa le palo ea litlhaselo tsa pelo kapa liropo li ne li le tlaase haholo ho ba sehlopha sa ho thuisa.
Bakeng sa tlaleho e phatlalalitsoeng ho European Journal of Preventative Cardiology ka 2015, bafuputsi ba ile ba hlahloba liteko tsa lits'ebeletso tsa meriana tse neng li hatisitsoe lilemong tsa likelello tsa 'mele, tse akarelletsang ho thuisa. Tlhahlobo ea bona, bafuputsi ba fumane hore mehato ena e amahanngoa le boleng bo ntlafetseng ba bophelo, ho tepella maikutlo, ho tšoenyeha le khatello ea mali.
Lenaneo la koetliso ea kelello le holimo le ka 'na la ntlafatsa matla a boikoetliso ho batho ba nang le lefu la pelo, ho ea ka phuputso e phatlalalitsoeng ho PLoS One ka 2017. Bakeng sa thuto, barupeluoa ba ile ba amohela likhoeli tse tharo tsa tlhokomelo e tloaelehileng hammoho le koetliso ea kelello ea Inthanete kapa tlhokomelo e tloaelehileng feela Nakong e latelang ea likhoeli tse 12, ba neng ba fumane koetliso ea kelello ba bile le ntlafatso e nyenyane ea matla a ho ikoetlisa (a lekanngoa ke teko ea metsotso e tšeletseng), khatello ea mali ea systolic (nomoro e phahameng ka ho bala khatello ea mali), ho sebetsa ka kelello , le matšoao a tepeletseng maikutlo.
The Bottom Line
Le hoja lipatlisiso tse ling li hlokahalang molemong oa ho thuisa ka bophelo bo botle ba pelo, ho thuisa ho ka ba le tšusumetso e ntle bophelong bohle ba hau ka lebaka la melemo ea ho fokotsa khatello ea kelello.
Mekhoa e meng ea likelello e kang yoga le tai e e ka boela ea thusa ho fokotsa khatello ea kelello.
Haeba u e-na le lefu la pelo kapa u kotsing ea lefu la pelo, buisana le mofani oa tlhokomelo ea bophelo mabapi le kamoo u ka kenyang mekhoa ea ho thuisa ka eona.
Lisebelisoa:
> Levine GN, Lange RA, Bairey-Merz CN, le al. Ho Thuisa le ho Fokotsa Likotsi Tsa Meriana: Tlaleho ea Saense e Tsoang ho American Heart Association. Ke Mohlomo oa Pelo. 2017 Sep 28; 6 (10).
> Schneider RH, Grim CE, Rainforth MV, le al. Ho fokotsa khatello ea kelello tšebetsong ea bobeli ea lefu la pelo: ts'oaetso e laoloang, e laoloang ke ho nahanisisa ka tsela e fetisisang le thuto ea bophelo bo botle ho batho ba batšo. Circ Mahlaseli a Boipheliso. 2012 Nov; 5 (6): 750-8.
> Onge JO, RA Gotink, Baena CP, Roos-Hesselink JW, Hunink MG. Litloaelo tsa 'mele ho batho ba nang le lefu la pelo: tlhahlobo e hlophisitsoeng le ho hlahloba litlhahlobo. Eur J Prev Cardiol. 2015 Nov; 22 (11): 1385-98.
> Gotink RA, Younge JO, Wery MF, le al. Ho beha kelello ka Inthaneteng e le mokhoa o tšepisang oa ho ntlafatsa matla a ho ikoetlisa ka lefu la pelo: ho latela khoeli ea likhoeli tse 12 tsa teko e laoloang ka nako e telele. PLoS One. 2017 May 9; 12 (5): e0175923.
> Boikarabello: 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.