Ukwenza Ukucoca Izintso Zendalo Ekhaya

Umxholo

• 1. Ukuhambisa amanzi kubalulekile
• 2. Khetha ukutya okuxhasa impilo yezintso
• Iidiliya
• Iicranberries
• Ijusi yeziqhamo
• Ingca yolwandle
• Ukutya okune-calcium eninzi
• 3. Sela iti yokucoca izintso
• Inettle ebabayo
• IHydrangea
• ISambong
• 4. Yongeza ngezondlo ezixhasayo
• Vitamin B-6
• I-Omega-3s
• Potassium citrate
• Isampulu yeentsuku ezimbini zokucoca izintso
• Usuku 1
• Usuku 2
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Izintso ngamalungu amabini amancinci abekwe macala omabini omqolo, ngaphantsi kweembambo. Badlala indima ebalulekileyo ekupheliseni inkunkuma egqithisileyo, ukulungelelanisa ii-electrolyte, kunye nokwenza iihomoni.

Ekungabikhoyo kwesifo, ukutya okujikelezileyo kunye nokutya ngokwaneleyo kwamanzi kuhlala kufanelekile ukugcina izintso zakho zisempilweni.

Nangona kunjalo, ukutya okuthile, imifuno, kunye nezongezelelo kunokunceda ukuxhasa izintso ezomeleleyo.

Ukusuka kwiglasi yakho yasekuseni yamanzi ukuya kwikomityi eyongezelelweyo yeti yemifuno, nazi iindlela ezine zokucoca izintso zakho kwaye uzigcine zisebenza zomelele.

1. Ukuhambisa amanzi kubalulekile

Umzimba womntu omdala uqukethe phantse iipesenti ezingama-60 zamanzi. Lonke ilungu elinye, ukusuka kwingqondo ukuya esibindini, lifuna amanzi asebenze.

Njengenkqubo yokuhluza umzimba, izintso zifuna amanzi ukukhupha umchamo. Umchamo yeyona nto iphambili yenkunkuma evumela umzimba ukuba ulahle izinto ezingafunekiyo okanye ezingeyomfuneko.

Xa umthamo wamanzi usezantsi, umthamo womchamo uphantsi. Ukukhutshwa komchamo osezantsi kunokukhokelela kwizintso ukungasebenzi kakuhle, njengokudala amatye ezintso.

Kubalulekile ukuba usele amanzi ngokwaneleyo ukuze izintso zikhuphe ngokufanelekileyo naziphi na izinto ezingafunekiyo. Oku kubaluleke ngakumbi ngexesha lokucoca izintso.

Ukwamkelwa kwemihla ngemihla ulwelo lungamalunga ne-3.7 yeelitha kunye ne-2.7 yeelitha ngosuku kumadoda nabasetyhini, ngokwahlukeneyo, ngokwe-Institute of Medicine.

2. Khetha ukutya okuxhasa impilo yezintso

Iidiliya

Iidiliya, amandongomane, kunye namanye amajikijolo aqukethe isityalo esincedisayo esibizwa ngokuba yi-resveratrol.

Kwisifundo esinye sezilwanyana, abaphandi bafumanisa ukuba unyango nge-resveratrol lwakwazi ukunciphisa ukuvuvukala kwezintso kwiigundane ezinesifo sezintso se-polycystic.

Isandla somdiliya obomvu senza isidlo sangokuhlwa esikhulu- kwaye bayangcamla nokuba ngumkhenkce olungcono!

Iicranberries

I-Cranberries ihlala idunyiswa ngenxa yezibonelelo zazo zempilo yesinye.

A kwiJenali yeSondlo ibonise ukuba abasetyhini abatya i-cranberries eswitiweyo, eyomileyo yonke imihla iiveki ezimbini bafumana ukwehla kwezifo zosulelo lomchamo.

I-cranberries eyomileyo yongezwa kamnandi kumxube wendlela, iisaladi, okanye i-oatmeal.

Ijusi yeziqhamo

Ilamuni, iorenji, kunye nejusi ye melon zonke zine-citric acid, okanye icitrate.

I-Citrate inceda ukuthintela ukwakheka kwamatye kwizintso ngokubopha nge-calcium kumchamo. Oku kuthintela ukukhula kweekristal ze-calcium, ezinokuthi zikhokelele kumatye ezintso.

Ukongeza, ukusela ikomityi yejusi entsha ngemini kunokuba negalelo ekutyeni kwakho okuncomekayo kwemihla ngemihla.

Ingca yolwandle

I-Brownweweed ifundwe ngeziphumo zayo eziluncedo kwi-pancreas, izintso, kunye nesibindi. Kwi-2014, iigundane zondla ukutya okwaselwandle okwetyiwa kangangesithuba seentsuku ezingama-22 kubonise ukuncipha kokubini kwezintso kunye nomonakalo wesibindi kwisifo seswekile.

Zama ipakethi eyomileyo, eyomileyo, yolwandle ngexesha elizayo xa unqwenela i-snacky snacky.

Ukutya okune-calcium eninzi

Abantu abaninzi bakholelwa ukuba ukuphepha i-calcium kunokunceda ukuthintela amatye ezintso. Ngapha koko, okwahlukileyo kuyinyani.

Uninzi lwe-ural oxalate lunokukhokelela kumatye ezintso. I-calcium iyafuneka ukubopha nge-oxalate ukunciphisa ukufunxwa nokukhululwa kwale nto.

Ungadibana nokutya okucetyiswayo kwemihla ngemihla kwe-1.2 gram yecalcium ngokutya ukutya okunekhalsiyam ephezulu, enje ngesoya okanye ubisi lweamangile, tofu, kunye nokutya okuziinkozo okuqinileyo.

3. Sela iti yokucoca izintso

Inettle ebabayo

I-Stinging nettle sisityalo esingapheliyo ekudala sisetyenziswa kunyango lwesintu.

Igqabi le-nettle elihlabayo linemixube eluncedo enokunceda ukunciphisa ukudumba. Iphezulu kwii-antioxidants, ezinceda ukukhusela umzimba kunye namalungu kuxinzelelo lwe-oxidative.

Zama le ti: Amayeza esiNtu e-Organic Nettle Leaf Tea

IHydrangea

I-Hydrangea sisihlahla esihle esineentyatyambo ezintle, saziwa kakhulu nge lavender, pinki, luhlaza okwesibhakabhaka, kunye neentyatyambo ezimhlophe.

Kutshanje kufunyenwe ukuba izicatshulwa ze I-Hydrangea iyaxhalabisa inikwe kangangeentsuku ezintathu ezinikezelweyo ukukhusela ngokuchasene nomonakalo wezintso. Oku kunokwenzeka ngenxa yesakhono se-antioxidant sesityalo.

Zama le ti: UGqirha Clark Ivenkile yeZintso Ukucoca iti

ISambong

ISambong yindawo eshinyeneyo yemozulu, exhaphake kumazwe afana nePhilippines neIndiya.

Kwelinye, abaphandi bafumanise ukuba IBlumea balsamifera isicatshulwa esongezwa kwiikristale ze-calcium oxalate zinciphise ubungakanani beekristali. Oku kunokuthintela ukwenziwa kwamatye ezintso.

Zama leti: Iti yegolide yeSambong Herbal Tea

4. Yongeza ngezondlo ezixhasayo

Vitamin B-6

Vitamin B-6 yinto cofactor ebalulekileyo reactions ezininzi metabolic. I-B-6 iyadingeka kwimetabolism ye-glyoxylate, enokuthi ibe yi-oxalate endaweni ye-glycine ukuba i-B-6 iyasilela.

Njengoko kuchaziwe apha ngasentla, i-oxalate eninzi inokukhokelela kumatye ezintso.

Isongezelelo nge-vitamin B yemihla ngemihla enika ubuncinci i-50 milligrams ye-B-6.

I-Omega-3s

Ukutya okuqhelekileyo kwaseMelika kuhlala kuphezulu kwi-omega-6 fatty acids kwaye iphantsi kwi-omega-3 fatty acids.

iphakamisa ukuba amanqanaba aphezulu e-omega-6 fatty acids anokukhokelela ekwakhiweni kwamatye ezintso. Ukonyuka kwe-omega-3s kunokwehla ngokwendalo kwimetabolism ye-omega-6s, ngeyona nto ibalulekileyo yokufumana i-1: 1.

Yongeza ngeoyile yentlanzi ekumgangatho uphakamileyo ene-1.2 g ye-EPA kunye ne-DHA.

Potassium citrate

I-Potassium yinto efunekayo yokulinganisela kwe-electrolyte kunye ne-pH ibhalansi yomchamo.

Unyango nge potassium citrate lunokunceda ukunciphisa ukwakheka kwamatye ezintso, ngakumbi kubantu abafumana iziqendu eziphindaphindayo. Kulabo abanembali yezinye iingxaki zezintso, thetha nogqirha wakho ngaphambi kokuba uthathe izongezo zepotassium.

Yongeza nge-multivitamin yemihla ngemihla okanye i-multimineral equlathe i-potassium.

Isampulu yeentsuku ezimbini zokucoca izintso

Nje ukuba ufake oku kutya, imifuno, kunye nezixhasi kwisondlo sakho, unokufuna ukuqaphela ukuthatha inkxaso yakho yezintso kwinqanaba elilandelayo.

Isampulu yeentsuku ezimbini zokucoca izintso kucingelwa ukuba inokunceda ukomeleza izintso zakho kunye nokukhupha umzimba wakho, kodwa akukho phando lokuxhasa isenzo sokucoca. Esi sicwangciso, nangona kunjalo, sisebenzisa ukutya ukuxhasa impilo yezintso.

Usuku 1

• Isidlo sakusasa: Ii-ounces ze-8 ilamuni nganye entsha, ijinja, kunye nejusi ye-beet, kunye ne-1/4 yekomityi enencasa, amaqunube omisiwe
• Isidlo sasemini: I-Smoothie ye-1 indebe yobisi lwe-almond, i-1/2 indebe ye-tofu, i-1/2 indebe yesipinashi, i-1/4 indebe yamajikijolo, i-1/2 i-apula kunye neepunipoyi ezi-2
• Isidlo sangokuhlwa: Isaladi enkulu edibeneyo yemifuno eneeprotein ezi-4 ezomileyo (inkukhu, intlanzi, okanye i-tofu), ene-1/2 yekomityi yeediliya kunye ne-1/4 yekomityi yamandongomane

Usuku 2

• Isidlo sakusasa: I-Smoothie ye-1 indebe yobisi lwe-soy, ibhanana eli-1 eliqhotyoshelweyo, i-1/2 indebe yesipinashi, i-1/2 indebe ye-blueberries kunye ne-1 ithisipuni ye-spirulina
• Isidlo sasemini: 1 indebe ye-millet eshushu ene-1 indebe yeziqhamo ezitsha kunye neepunipoyi ezimbini zembewu yethanga
• Isidlo sangokuhlwa: Isaladi enkulu edibeneyo yemifuno eneeprotein ezi-4 ezomileyo (inkuku, intlanzi, okanye i-tofu), ifakwe i-1/2 yekomityi yebhali ephekiweyo kunye ne-drizzle yejusi yelamuni kunye nee-ounces ezi-4 nganye ijusi ye-cherry engenashukela kunye nejusi yeorenji

Ukuthatha

Uninzi lwabantu abasempilweni abadingi kugungxula okanye ukucoca izintso zabo. Okwangoku, kukho ukutya okuninzi okuyinzuzo, iti yemifuno, kunye nezongezo ezinokuxhasa impilo yezintso. Ukuba unembali yeengxaki zezintso, thetha nomboneleli wakho wezempilo ngaphambi kokuba uzame ukucoca izintso. Sela iziselo ezininzi ngaphandle kokuzama ukuba uzama ntoni.

Ukuba ujonge ukunceda izintso zakho zihlambulule umzimba wakho, zama kancinci ukubandakanya ezinye zeengcebiso ezingasentla.

Njengamaxesha onke, xoxa ngalo naluphi na utshintsho ekutyeni okanye kwezempilo nogqirha wakho ngaphambi kwexesha-ngakumbi ngaphambi kokwenza ucoceko lalo naluphi na uhlobo.