Ukutya oku-12 okunokukunceda kwiiKram zeMisipha

Umxholo

• 1. Iavokhado
• 2. Ivatala
• 3. Amanzi ecoconut
• 4. Ibhatata emnandi
• 5. iyogathi yamaGrike
• 6. Umhluzi wethambo
• 7.Ipapa
• 8. Imifuno ye-Beet
• 9. Ukutya okubilisiweyo
• 10. Isalmon
• 11. Iismoothies
• 12. Isardadi
• Umgca wezantsi

Iikhram zesisu luphawu olungathandekiyo olubonakaliswa zintlungu ezibuhlungu, ezingazibandakanyi nezihlunu okanye inxenye yesihlunu. Zifutshane kwaye zihlala ngaphezulu kwimizuzwana embalwa ukuya kwimizuzu embalwa (,).

Nangona oyena nobangela akusoloko kwaziwa, ukuzilolonga ngamandla, ukungasebenzi kakuhle kwe-neuromuscular, iimeko zonyango, ukungalingani kwe-electrolyte, ukusetyenziswa kwamayeza, kunye nokuphelelwa ngamanzi emzimbeni kucingelwa ukuba ngabanikeli abaqhelekileyo ().

Olunye uphando lubonisa ukuba ukubuyisela ezinye izakhamzimba endaweni yazo, kubandakanya i-potassium, isodiyam, kunye nemagniziyam, kunokunceda ekuthinteleni iicramps. Kwaye ukunqongophala kwezakhamzimba ezinje ngemagniziyam, ivithamin D, kunye neevithamini ezithile ze-B zinokwandisa amathuba okuba nesitampu (,,).

Ngenxa yezi zizathu, ukutya ukutya okunezakhamzimba ezinesondlo ingakumbi iivithamini kunye neeminerali kunokunceda ukunciphisa ukuxina kwemisipha kunye nokuthintela ukuba kungenzeki kwindawo yokuqala.

Nazi izinto ezili-12 zokutya ezinokukunceda xa unemithambo.

1. Iavokhado

Iiavokhado zicocekile, ziziqhamo ezimnandi ezipakishwe zizakha-mzimba ezinokunceda ukuthintela ukuxhuzula kwezihlunu.

Bacebile ngokukodwa kwi-potassium kunye ne-magnesium, iiminerali ezimbini ezisebenza njenge-electrolyte emzimbeni kwaye zidlala indima kwimpilo yemisipha.Ii-Electrolyte zizinto zombane ezihlawuliswa ngombane umzimba wakho kufuneka wenze imisebenzi ebalulekileyo, kubandakanya ukusikwa kwemisipha (,).

Xa ii-electrolyte zingalingani, ezinje emva kokuzilolonga kakhulu komzimba, iimpawu ezinje ngokuxinana kwezihlunu kunokuvela ().

Ke ngoko, ukuba ufumana amaqhekeza esihlunu rhoqo, uqiniseke ukuba utya ukutya okunesityebi nge-elektrolyte njengeeavokhado kunokunceda.

2. Ivatala

Esinye sezizathu ezinokubangela ukuba izihlunu zihlaselwe ngumzimba. Umsebenzi ofanelekileyo wemisipha ufuna i-hydration eyoneleyo, kwaye ukunqongophala kwamanzi kungathintela amandla eeseli zemisipha ukwenza isivumelwano, ezinokubangela okanye zonyuse ukuxinana ().

Ivatala sisiqhamo esinamanzi aphezulu ngokukhethekileyo. Ngapha koko, ivatala iphantse ibe ngama-92% amanzi, iyenza ukuba ibe lukhetho olufanelekileyo lokutya okuhambisa amanzi ().

Ngaphezu koko, ivatala ngumthombo olungileyo wemagniziyam kunye nepotassium, izimbiwa ezimbini ezibalulekileyo ekusebenzeni kwemisipha iyonke.

3. Amanzi ecoconut

Amanzi ecoconut lukhetho kwiimbaleki ezijonge ukuphinda ziphinde ziphinde zizalise ii-elektrolayithi ngokwendalo- kwaye ngesizathu esivakalayo.

Ngumthombo ogqwesileyo wee-electrolyte, ezibonelela ngecalcium, i-potassium, isodiyam, nemagniziyam, kunye ne-phosphorus- zonke ezinokunceda ukwehlisa ukubamba izihlunu ().

Olunye uphononongo lufumanise ukuba xa iimbaleki ezingamadoda ezili-10 ziphinde zavuselelwa ngesiselo esine-electrolyte esifana namanzi ecoconut emva kokuzilolonga kakhulu, zazingachaphazeli kangako kwizikrufu zemisipha ezikhuthaza umbane, xa kuthelekiswa naxa zazihambisa amanzi rhoqo ().

Oku kunokubonisa ukuba ukuhlala u-hydrated ngamanzi atyebileyo e-coconut amanzi kunokunceda ukunciphisa ukubakho kwakho emva kokuzivocavoca izihlunu, nangona kufuneka uphando olongezelelekileyo.

4. Ibhatata emnandi

Iitapile ziphakathi kwemifuno esempilweni onokuyitya ngenxa yendibaniselwano enamandla yeevithamini, iiminerali, kunye nemixube yezityalo efumaneka enyameni naseluswini.

Zipakishwe nge potassium, calcium, kunye nemagnesium - iiminerali ezibalulekileyo ekusebenzeni kwemisipha.

Ngapha koko, ikomityi e-1 (i-200 gram) yeetapile ezicujiweyo ihambisa ngaphezulu kwe-20% yesidlo esinconyelwayo se-potassium kwaye phantse i-13% yesondlo esinconyelwayo semagniziyam ().

5. iyogathi yamaGrike

I-yogurt yase-Greek yimveliso yobisi esempilweni ephezulu kwizondlo ezininzi, ngakumbi i-potassium, i-phosphorus, kunye ne-calcium- zonke ezisebenza njengee-electrolyte emzimbeni wakho.

Imisipha ifuna ikhalsiyam ukuze isebenze ngokufanelekileyo, yiyo loo nto ukungabikho kwekhalsiyam egazini lakho kungakhokelela kwiingxaki ezinxulumene nezihlunu, kubandakanya iicramps kunye nokubetha kwentliziyo okungaqhelekanga ().

I-yoghurt yamaGrike ikwalayishwe ngeprotein, efunekayo ekukhuleni nasekulungiseni izicubu zemisipha.

Ke ngoko, ukutya iyogathi yamaGrike emva kokuzivocavoca umzimba okunzima kunokunceda ukuzalisa izakha mzimba ezithile ezinokuthintela ukuxhuzula okunxulumene nokuzivocavoca imisipha, kunye nokunyusa ukubuyiswa kwemisipha ().

6. Umhluzi wethambo

Umhluzi wethambo wenziwa ngokudibanisa amathambo ezilwanyana emanzini ixesha elide, zihlala ngaphezulu kweeyure ezisi-8, ukwenza umhluzi ogxile. Izithako ezinje nge-apile cider iviniga, imifuno, kunye neziqholo zongezwa ukongeza ixabiso lesondlo kunye nencasa.

Umhluzi wethambo unokunceda ukunciphisa iincampu zemisipha ngezizathu ezininzi. Ngenxa yokuba lulwelo, ukusela kunokukunceda uhlale uhlanjululwe, nto leyo inokunciphisa ukuxinana kwezihlunu.

Kwaye umhluzi wethambo ngumthombo olungileyo wemagniziyam, ikhalsiyam, kunye nesodium - izakha mzimba ezinokukunceda ukunqanda ukubamba.

Xa usenza umhluzi wethambo, qiniseka ukupheka umhluzi ixesha elide kwaye ungeze into eneasidi, enje ngeapile cider iviniga, kwiresiphi yakho.

Uphando lubonisa ukuba ukunciphisa umhluzi wethambo pH ngokwandisa ubumuncu kunye nokupheka umhluzi ngaphezulu kweeyure ezisi-8 kukhokelela kwiziphumo eziphezulu kakhulu zecalcium kunye nemagniziyam kwimveliso egqityiweyo ().

7.Ipapa

Iipapayas ziziqhamo ezimnandi zetropiki eziphezulu kakhulu kwi-potassium kunye nemagnesium. Ngapha koko, i-11-ounce enye (310-gram) ipapaya ihambisa malunga ne-15% kunye ne-19% yokungeniswa okucetyiswayo kwe potassium kunye nemagniziyam, ngokulandelelana ().

Olunye uphononongo olwenziwe kwabasetyhini abangama-230 bafumanisa ukuba abo banamava enkampu yemisipha badla i-potassium encinci yokutya kunabo bangenalo olu phawu ().

Ke ngoko, ukutya ukutya okuninzi okune-potassium njengepapayas kunokunceda ukunciphisa umngcipheko wezikram. Nangona kunjalo, uphando oluthe kratya kule ndawo luyafuneka.

8. Imifuno ye-Beet

Imifuno ye-Beet ngamagqabi, kunye neencopho zesondlo se beet. Ziphakathi kwezona ziluhlaza zinokutya kwaye zipakishwe ngenani lezakha-mzimba ezixhasa impilo yemisipha kwaye zinokunciphisa umngcipheko wezihlunu zemithambo.

Umzekelo, ikomityi e-1 (i-144 gram) yemifuno ye-beet ephekiweyo iqulethe ngaphezulu kwe-20% yesondlo esinconyelweyo zombini i-potassium kunye nemagniziyam. Banobutyebi kwi-calcium, i-phosphorus, kunye ne-B vitamin, ezibalulekileyo ekusebenzeni kwemisipha ngokunjalo ().

Ngaphezu, imifuno ye-beet ilayishwe nge nitrate, eziyimixube enceda ukuphucula ukusebenza kwenqanawa yegazi, ukuqinisekisa ukuhamba kwegazi okufanelekileyo kwimisipha yakho. Ukuphucula ukuhamba kwegazi kunokunceda ukunciphisa izihlunu ().

9. Ukutya okubilisiweyo

Ukutya okunotyiweyo, okunje ngeekhukhamba kunye ne-kimchi, zihlala ziphezulu kwisodiyam kunye nezinye izakha mzimba ezinokunceda ukunciphisa iicramps. Into enomdla kukuba, olunye uphando lubonakalisile ukuba ukutya incindi ye-pickle kunokunceda ekuthinteleni iinyikima zemisipha zombane kwimbaleki.

Uphononongo lweembaleki ezingamadoda lubonakalise ukuba ukusela isixa esincinci sejusi ye-pickle exutywe kwiipelepele ezipheleleyo kunciphise ixesha elenzelwe ngombane yimisipha ye-cramp ngemizuzwana engama-49.1, xa kuthelekiswa nokusela amanzi acocekileyo okanye akukho manzi kwaphela ().

I-Pickles, kunye nokunye ukutya okunotyiweyo kubandakanya i-kimchi kunye ne-sauerkraut, zizityebi kwii-electrolyte ezinjenge-sodium kwaye zinokuba lukhetho olufanelekileyo kwabo bafumana amaqhekeza esihlunu rhoqo.

Nangona kunjalo, gcinani engqondweni ukuba uphando oluthe kratya luyafuneka ngaphambi kokutya kunye neziselo ezinxilisayo kunokucetyiswa njengonyango lwezihlunu zemisipha.

10. Isalmon

I-Salmon ngumthombo otyebileyo weprotheni, amafutha asempilweni okuchasana nokudumba, kunye nezinye izondlo ezinokunceda ukuthintela inkampu yemisipha, kubandakanya iivithamini ze-B, i-potassium, i-magnesium kunye ne-phosphorus ().

I-Salmon nayo iphezulu kwi-iron, i-mineral ebalulekileyo kwimveliso esempilweni yegazi, i-oxygenation yezihlunu zemisipha, kunye nokuhamba kwegazi, ezibalulekileyo kuthintelo lwe-cramp muscle ().

Ukongeza, isalmon ngumthombo olungileyo wevithamini D. Ukuba namanqanaba egazi asempilweni e-vitamin D kubalulekile ekusebenzeni kwemisipha, kwaye ukunqongophala kwesi sondlo kungakhokelela kwiimpawu zemisipha, ezinje ngeentlungu zemisipha, ukukhululeka kunye nobuthathaka ().

I-salmon ebanjiswe endle ngumthombo otyebileyo we-vitamin D kwaye ibonakalisiwe ukuba iqulethe phakathi kwe-8-55 mcg nge-3.5 ounces (100 grams).

Ingcebiso yangoku yemihla ngemihla yokufumana ivithamin D yi-15 mcg ngemini yabantu abadala, isenza isalmon ebanjiswe endle lukhetho olukrelekrele kubantu abafuna ukunyusa ukungenisa kwabo le vithamini ibalulekileyo (23,).

11. Iismoothies

I-Smoothies lukhetho oluhle kakhulu kubantu abanamava enkampu yemisipha. Abagcini nje ngokuhambisa amanzi kodwa banokwenziwa ngokweziqulatho ukuba baqulathe idosi yentliziyo yezondlo ezixhasa izihlunu.

Umzekelo, ukudibanisa amajikijolo aqanduselweyo, isipinatshi, ibhotolo yeamangile, kunye neyogathi yamaGrike kwisiphuzo ekulula ukusela kunokunceda ukuhambisa iivithamini kunye neeminerals ukuba izihlunu zakho zisebenze kwinqanaba elifanelekileyo.

Ngapha koko, ukucoca i-smoothies ezityebileyo zezondlo kunokuthintela iincampu zemisipha ngokuqinisekisa ukuba umzimba wakho unamanzi afanelekileyo kunye nefutha.

12. Isardadi

IiSardines zisenokuba zincinci, kodwa ziyayipakisha inqindi xa kufikwa kwisondlo.

Ezi ntlanzi zincinci ziphezulu kakhulu kwizakhamzimba ezinokunceda ukuthintela kunye nokuthintela ukuxhuzula kwezihlunu, kubandakanya i-calcium, i-iron, i-phosphorus, i-potassium, isodiyam, i-vitamin D kunye ne-magnesium ().

Ziphakamile kwi-selenium, i-mineral edlala indima ebalulekileyo ekusebenzeni kwemisipha. Amanqanaba asezantsi e-selenium anokukhokelela kubuthathaka bemisipha okanye ezinye iingxaki zemisipha, okwenza ukuba kubalulekile ukufaka ukutya okwaneleyo okune-selenium njenge-sardines ekutyeni kwakho ().

Umgca wezantsi

Iikhampu zemisipha ziyimpawu ezibuhlungu ezifunyanwa ngabantu abaninzi.

Ngethamsanqa, ukutya ukutya okunezakhamzimba ezinobutyebi kwiivithamini ezithile kunye neeminerals kunokunceda ekuthinteleni nasekunyangeni inkampu yezihlunu.

Ukuba uhlala ufumana amaqhekeza emisipha, zama ukongeza ukutya kunye nokusela kolu luhlu kukutya kwakho ukuze ufumane isiqabu sendalo.

Ukuba iimpawu zakho aziphucuki okanye ziba zimbi, qiniseka ukuba uthethe nomboneleli wakho wezempilo malunga nonobangela kunye nokhetho lonyango.