Izisombululo zendalo zokuphelisa inkampu

Umxholo

• isiselo se-orenji
• Amanzi ecoconut
• Yitya ibhanana

Isisombululo esilula seekram kukusela incindi yelamuni okanye amanzi ecoconut, kuba anezimbiwa, ezinje ngemagniziyam kunye nepotassium, ezinceda ukunqanda inkampu.

Iikramps zivela ngenxa yokunqongophala kwezimbiwa, ezifana ne-potassium, i-magnesium, i-calcium kunye ne-sodium, kodwa nangenxa yokuphelelwa ngamanzi emzimbeni, yiyo loo nto kuqhelekile kubafazi abakhulelweyo okanye kwiimbaleki ezingaseli manzi aneleyo. Ngesi sizathu, kubalulekile ukuba usele i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku ukuqinisekisa ukufudumeza kwamanzi kwaye ke uthintele inkampu.

isiselo se-orenji

Ijusi ye-Orenji ityebile ngemagniziyam, enceda ukulawula ukuxhuzula kwezihlunu kunye ne-potassium esebenza ukukhulula izihlunu, inceda ekunyangeni nasekukhuseleni iicramps.

Izithako

• Iiorenji ezi-3

Imowudi yokulungiselela

Susa yonke incindi kwiiorenji ngoncedo lwejusi kwaye usele malunga neeglasi ezi-3 zencindi yayo ngosuku.

Yazi ukuba kukuphi okunye ukutya okutywayo ukulwa necramp:

Amanzi ecoconut

Ukusela i-200 ml yamanzi ecoconut ngosuku kuyanceda ekunyangeni nasekuthinteleni ukuvela kweekram, kuba amanzi ecoconut ane-potassium, enceda izihlunu zakho ziphumle.

Ukongeza kula machiza asekhaya, kubalulekile ukunqanda ikofu kunye neziselo ezine-caffeine, njengeziselo ezinxilisayo, kuba icaffeine inceda ukupheliswa kolwelo kwaye inokukhokelela kukungalingani kwezimbiwa, ukuququzelela ukubonakala kweekram.

Yitya ibhanana

Isisombululo esenziwe ekhaya sokuphelisa inkampu kukutya ibanana enye ngosuku, isidlo sakusasa okanye ngaphambi kokuba wenze umthambo. Ibhanana ityebile kwi-potassium, iyindlela elungileyo yendalo yokulwa neekram zasebusuku elunyaweni, etholeni okanye nakweyiphi na indawo yomzimba.

Izithako

• 1 ibhanana
• isiqingatha sepapaya
• 1 iglasi yobisi olunamafutha

Imowudi yokulungiselela

Betha yonke into kwi-blender uze uyisele. Olunye ukhetho olulungileyo kukutya ibhanana ecoliweyo ngecephe le-1 lobusi kunye necephe le-1 legranola, i-oats okanye enye ingqolowa.

Okunye ukutya okunotyebi kwi-potassium kunye ne-magnesiumiimbatyisi, ispinatshi kunye ne chestnuts, ekufanele ukuba nokusetyenziswa kwazo kwandiswe, ngakumbi ngexesha lokukhulelwa, kuxa iintlungu zixhaphake kakhulu, kodwa ugqirha kufuneka amisele ukuthathwa kwesongezelelo sokutya semagniziyam.