Iiresiphi ezi-4 ezilula ukunqanda ukuqunjelwa

Umxholo

• 1. Ijusi ye-Strawberry kunye ne-chestnut
• 2. I-Beet kunye nejusi yeapile
• 3. Amanzi obusi kunye neapile cider viniga
• 4. I-Banana Smoothie kunye ne-Peanut Butter

Ukutya okufana neebhanana, ihabile kunye namanzi ecoconut, njengoko zityebile kwizakhamzimba ezinje ngemagniziyam kunye nepotassium, zezona zikhetho zibalaseleyo zokubandakanya kwimenyu kwaye kuthintelwe ukukhukhumala kwezihlunu zobusuku okanye iicramps ezinxulunyaniswa nokwenza umthambo.

I-cramp yenzeka xa kukho ukungangqinelani okungathintekiyo kokubini okanye kwezihlunu, kubangela iintlungu kunye nokungakwazi ukuhambisa ummandla womzimba ochaphazelekayo, kwaye kuhlala kunxulunyaniswa nokungabikho kwamanzi okanye izakhamzimba emzimbeni, ezinje ngemagniziyam, potasium, calcium kunye nesodium.

Nazi iindlela zokupheka ezi-4 ukunqanda le ngxaki.

1. Ijusi ye-Strawberry kunye ne-chestnut

Ierberberries zityebile kwi-potassium, i-phosphorus kunye ne-vitamin C, ngelixa ii-chestnuts zityebile kwi-B kunye ne-magnesium, enceda ukunika amandla ngakumbi ukuthamba kwemisipha kunye nokuthintela iicramps. Ukugqiba iresiphi, amanzi ecoconut asetyenziswa njenge-isotonic yendalo.

Izithako:

• 1 indebe yeti ye-strawberry
• I-150 ml yamanzi ecoconut
• 1 icephe yeecashews

Imo yokulungiselela: Betha zonke izithako kwi-blender uze usele i-ice cream.

2. I-Beet kunye nejusi yeapile

Iibhontshisi kunye nama-apile yimithombo emikhulu yemagniziyam kunye ne-potassium, izakhamzimba eziyimfuneko ekunciphiseni izihlunu. Ukongeza, ijinja ineempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory, ukugcina ukubonelelwa kakuhle kweoksijini kunye nezondlo kwimisipha.

Izithako:

• 1 icephe elingenzulu lejinja
• Iapile e-1
• 1 beet
• 100 ml yamanzi

Imo yokulungiselela: Betha zonke izithako kwi-blender kwaye usele ngaphandle kokumnandi.

3. Amanzi obusi kunye neapile cider viniga

Ubusi kunye neapile cider iviniga zinceda ukwenza ialkalize igazi kunye nokuthintela utshintsho kwi-pH, ukugcina i-homeostasis yegazi kunye nokutya okuhle kwesihlunu.

Izithako:

• 1 icephe lobusi benyosi
• 1 icephe le apile cider iviniga
• 200 ml yamanzi ashushu

Imo yokulungiselela: Nciphisa ubusi kunye neviniga kwindawo eshushu kwaye uyisele xa uvuka okanye ngaphambi kokuba ulale.

4. I-Banana Smoothie kunye ne-Peanut Butter

Ibhanana ityebile kwi-potassium kwaye idume ngokuthintela iicramps, ngelixa amandongomane atyebile kwi-magnesium, isodiyam kunye ne-potassium, izondlo eziyimfuneko ekunciphiseni izihlunu.

Izithako:

• 1 ibhanana
• 1 icephe ibhotolo yamandongomane
• I-150 ml yobisi okanye isiselo semifuno

Imo yokulungiselela: Betha zonke izithako kwi-blender kwaye usele ngaphandle kokumnandi.

Jonga okunye ukutya okunceda ukulwa nokuthintela iicramps: