Chii chinonzi cramps?
Makamhu kudhonzwa kwemhasuru kusingaite. "Dzinogona kuoneka patinotamba mitambo, kana tsandanyama dzakanyanya kukurudzirwa kana kuti tisina kudziyirwa zvakakwana kana kuti tisina kunwa mvura yakakwana", anotsanangura Dr Laurence Benedetti, micro-nutritionist. Makirimu anogonawo kuuya achiverevedza husiku, kunyanya nekusafamba zvakanaka kweropa. Vamwe vakadzi vane cramps kakawanda panguva yekuzvitakura.
Chikafu chakanyanya kudzikamisa kudzikamisa cramps
"Kana iwe usingakwanise kuita zvakawanda kana cramp ikaitika (kunze kwekuedza nepaunogona napo kutambanudza tsandanyama yako nekuikwiza uchirwadziwa nekurwadziwa), unogona kudzivirira kuitika kwavo nekugadzirisa kudya kwako" , anodaro. Chokwadi, kushomeka kwezvicherwa zvakaita se magnesium ne potassium zvinosimudzira cramps, nekuti mamineral aya anobatanidzwa mumhasuru metabolism. Saizvozvo, kushaikwa kwevhithamini B, iyo inobata basa mukunyaradza kwemhasuru, inogona kukurudzira cramps.
Zvokudya zvekuganhurira kana ma cramps
Zviri nani kudzivisa kudya kunowedzera acidifying, izvo zvinodzivirira zvicherwa kubva pakugadziriswa zvakakodzera: saka tinogadzirisa nyama tsvuku, munyu, mafuta akaipa uye caffeine (sodas nekofi). Uye zvechokwadi, tinofunga nezvekunwa zvakakwana. Kunyanya mvura dzakapfuma mumagnesium (Hepar, Contrex, Rozanna) uye idzo dzakapfuma mubicarbonate (Salvetat, Vichy Célestin) izvo zvinoita kuti zvikwanise kuchengetedza yakanaka acid-base chiyero mumuviri.
Ndezvipi zvekudya zvekuderedza cramps?
Zvibereko zvitsvuku
Raspberries, currants nemimwe michero yakatsvuka haiiti zvakananga pamasuru, asi nekuda kwehuwandu hweflavonoid yavo, inovandudza kupararira kweropa, izvo zvinogona kuderedza kutanga kwemakumbo. Inokurudzirwa kunyanya muchiitiko chekunzwa kwemakumbo anorema. Vanosarudzwa vakatsva kana chando zvichienderana nemwaka. Kunakidzwa sedhizeti kana kubatanidza mune smoothies. Zviri nyore!
bhanana
Inofanirwa-kuve kana paine kushaikwa kwe magnesium. Uye nokuda kwechikonzero chakanaka, bhanana rine zvakawanda zvaro. Iyi trace element inoitawo basa rakakosha mukudzora manzwiro, saka inofanirwa kufarirwa kana tsika yako yakadzikira. Uye neine fiber yemukati, mabhanana ari rubatsiro rwakakura mukumisa zvishuwo zvidiki (uye kudzivirira kurova yekutanga pakiti yemakuki inopfuura).
Almonds, pistachios ...
Kazhinji, mhodzi dzese dzemafuta dzinobatsira kudzikamisa cramps nekuti dzakapfuma zvakanyanya mumagnesium, yakakosha kune muscular system. Isu tinosarudza almond puree kuti tiparadze pane toast mangwanani. Kana kuti iwe unowedzera mbeu dzemafuta kune muesli yako. Uye isu tinodya mashoma epistachios, hazelnuts kana walnuts panguva yekudya. Mukuwedzera, magnesium ine anti-stress effect.
Michero yakaomeswa
Apricots, maonde, misi kana kunyange mazambiringa mune yakaomeswa vhezheni inonakidza kwazvo nekuti iyo potassium uye magnesium yemukati yakanyanyisa kunyura kupfuura muchero mutsva. Ivo vari mukuwedzera alkalizing chikafu par kugona izvo zvinobvumira kudzoreredza kuwandisa kweakanyanya acidifying chikafu. Tinozvidyira chikafu chinonaka uye chine utano kana sechisi chinoperekedzwa nechizi. Uye mushure memutambo wemitambo kuenzanisa muviri uye kurwisana ne acidification yemuviri uye naizvozvo cramps.
Muvhidhiyo: Zvikafu zvekusarudza kudzivirira ma cramps
Lentils, chickpeas ...
Pulses inopihwa zvakanaka nemaminerari (potassium, magnesium, calcium, etc.) izvo zvakakosha kune yakanaka tsandanyama toni. Vane zvimwe zvinovaka muviri zvakanakira. Kunyanya, yavo fiber yemukati inovapa satiating mhedzisiro, iyo inomisa snacking. Uye iwowo manyuko akanaka esimba nekuti iwo miriwo yakapfuma kwazvo mumapuroteni emuriwo. Yakareba kugadzirira? Vanosarudzwa mumakani uye vanoshambidzwa kuti vabvise munyu.
Herbal Tee
Passionflower uye lemon balm ine anti-spasmodic properties iyo inoshanda pane muscular uye nervous system. Zviripachena, ivo vanodzivirira kutanga kwe cramps vachikurudzira kuzorora. Lemon balm ine zvakare inodzikamisa chiito pane digestive spasms. Huyai, tinozvibvumira pachedu imwe kusvika kumakapu maviri pazuva, neuchi hushoma hune potassium yakawanda.
Miriwo yakasvibirira
Bhinzi, lettuce regwayana, sipinachi, makabheji… zvinopihwa maginesiamu inoita kuti tsandanyama dzibatane. Miriwo yegirini inewo vhitamini B9, iyo yakakurumbira folate, inodiwa pakukura kwakaringana kwe fetus panguva yekuzvitakura.
Puchi
Nyama yakachena, kusiyana nenyama tsvuku, ine simba rakanaka pane acid-base balance yemuviri. Pamusoro pezvo, inzvimbo yakanaka yevhitamini B iyo inoita basa rakakosha mukunyaradza mhasuru uye iyo inobatsira zvakanyanya kana ma cramps ehusiku.