Misempha ya minofu, zophatikizira mwadzidzidzi komanso zosafunikira, zimatha kukhala zosokoneza m'moyo wathu watsiku ndi tsiku. Kaya amayamba chifukwa cha kuchepa thupi, kuchepa kwa michere, kapena kukhala ndi thanzi labwino, kupeza mpumulo nthawi zambiri kumaphatikizapo njira yodziwika bwino. Mu chitsogozo chokwanira ichi, timasamala kwambiri padziko lonse lapansi, ndikugogomezera udindo womwe umadya zakudya zopatsa thanzi. Dziwani kuti zakudya zina zomwe mungagwiritse ntchito muzakudya zanu za tsiku ndi tsiku zimatha kungochotsa ma spastery spasm komanso kuti azikhala bwino.
Kumvetsetsa minofu
Minofu ya minofu imachitika mukakhala ndi mgwirizano wa minofu ndikulephera kupumula, ndikupangitsa kupweteka komanso kusasangalala. Zinthu monga kuchepa thupi, mafanomalo a elecrolyte, ndipo zinthu zina zachipatala zimathandizira izi. Kupita Kwabwino Kwambiri Kuthana ndi thanzi la minofu ndikofunikira, ndipo mwala wonse wa njira imeneyi umakhala ndi chakudya chokwanira.
Michere yofunika kwambiri ya minofu
1. Magnesium: Mitembo Wamphamvu Minofu
Magnesium imawoneka ngati mchere wofunikira kwambiri wopanga minofu, kusewera gawo lofunikira kwambiri mu gawo lopuma la minyewa. Masamba amasamba ngati sipinachi komanso kale, komanso mtedza ndi mbewu, ndi zinthu zabwino kwambiri zamagnesium. Kuonetsetsa kuti ndi munthu wokwanira tsiku lililonse kapena kuganizira zowonjezera kumatha kuyambitsa minofu ya minofu.
2. Calcium: Mabatani omanga chifukwa cha minofu
Calcium ndizofunikira kwambiri chifukwa cha minofu. Zinthu zamkaka, mkaka wopangidwa ndi mbewu, ndi masamba obiriwira obiriwira amakhala ndi calcium. Kuyambitsa malire pakati pa magnesium ndi calcium kudya kwambiri, chifukwa kusakhala ndi vuto kumatha kuyambitsa misosa ya minofu.
3. Potaziyamu: Mitsempha ndi Minofu ndi Minofu
Potaziyamu imagwira gawo lofunikira pakukonda kufalitsa ndi minofu. Bananas, malalanje, ndi mbatata ndizabwino kwambiri za potaziyamu. Kusungabe malire pakati pa potaziyamu ndi sodium m'zakudya zanu kungayambitse kwambiri thanzi la minofu.
Zakudya za anti-kutupa
Kutupa nthawi zambiri kumayendera minofu. Kuphatikizana ndi zotupa za anti-kutupa muzakudya zanu kumatha kupereka mpumulo. Nsomba zamafuta, monga nsomba monga nsomba, zipatso zolemera ku Antioxidants, ndi turmeric ndi chotupa chake ndi chotupa chowonjezera cha zakudya zopatsa thanzi.
Hydration ndi minofu ya minofu
Kuchepa thupi ndi komwe kumayambitsa kukokana kwa minofu. Kukhala ndi thanzi labwino ndikofunikira kuti mukhale ndi thanzi lathunthu, ndipo kuphatikizapo zakudya zolemera zolemera, monga zakumwa zolemera, monga madzi a coconut ndi chivwende, zingathandize kupewa minofu yokhudzana ndi madzi osokoneza bongo.
Mapuloteni ndi minofu yobwezeretsa minofu
Mapuloteni ndi chinthu choyambira kuti chikonze ndi kuchira. Kuphatikiza nyama zotsamira, nyemba, ndi mkaka kapena zomera zopangidwa ndi zomera muzakudya zanu zimatha kuthandiza minofu yonse. Kugwedeza ma protein yoyenera ndi michere ina yofunika ndi njira yolimbikitsa ntchito yokwanira minofu.
Chitsanzo Chachisamaliro cha minofu
Kadzutsa:
Sipinachi ndi feta omelet (magnesium ndi mapuloteni)
Ndodo yonse ya tirigu ndi avocado (potaziyamu ndi mafuta athanzi)
Nkhomaliro:
Nkhuku yokazinga kapena saladi ya tofu yokhala ndi masamba osakaniza (mapuloteni, magnesium, ndi antioxidants)
Quinoa kapena mpunga wa bulauni (mapuloteni ndi magnesium)
Chakudya:
Yogati yachi Greek yokhala ndi zipatso (mapuloteni, calcium, ndi antioxidants)
Maamondi ochepa (magnesium)
Chakudya chamadzulo:
Salmon wophika kapena mapuloteni okhudzana ndi mbewu (mapuloteni ndi omega-3 mafuta acids)
Broccolid Broccoli ndi mbatata zokoma (potaziyamu ndi mavitamini)
Kupewa kwa misempha ya minofu
Ngakhale kuti minofu ya minofu ndiyofunikira, kupewa kupezeka kwawo ndizofunikira. Nazi njira zogwirira zomwe mungatenge:
Hydration ndi kiyi:
Kuchepa thupi ndi komwe kumayambitsa misempha ya misempha. Onetsetsani kuti mukuyenera kuchita bwino. Cholinga cha magalasi osachepera asanu ndi atatu ndipo amaganizira zakumwa zolemera za electrolyte, monga madzi a coconut, kuti mukhale ndi madzi abwino.
Kutambasulira kokhazikika:
Phatikizani zolimbitsa thupi pafupipafupi mu chizolowezi chanu, ndikuyang'ana magulu a minofu amakonda spasms. Kutambasuliratu musanayambe kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumatha kusintha kusinthasintha ndikuchepetsa chiopsezo cha spasms.
Chitani masewera olimbitsa thupi pafupipafupi:
Kuchita nawo masewera olimbitsa thupi pafupipafupi kuti minofu yanu ikhale yathanzi komanso yathanzi. Zochita monga kusambira, kuyenda, ndi yoga kumalimbikitsa thanzi lathunthu ndipo limachepetsa mwayi wa spasms.
Sungani Mafuta Oyenera:
Potaziyamu, sodium, calcium, ndi magnesium amasewera maudindo ofunikira minofu. Onetsetsani kuti mukudya bwino ma electrolytes kudzera mumitundu yosiyanasiyana. Zakudya ngati nthochi, malalanje, ndi masamba a masamba amathandizira kuti pakhale bwino ma electrolyte.
Kupuma mokwanira ndikuchira:
Kutopa komanso kutopa kumathandizanso kusamalira minofu. Onetsetsani kuti mupumule mokwanira pakati pa masewera olimbitsa thupi ndikusanja kugona tulo. Kugona ndikofunikira kuti muchepetse minofu komanso thanzi lonse.
Kugamula Mavuto:
Kupsinjika kwakanthawi kumatha kuyambitsa mavuto a minofu ndi spasms. Phatikizani zochitika zovuta kumapangitsa zochitika zanu kukhala mu chizolowezi chanu, monga kusinkhasinkha, kupuma kwambiri, kapena kuchita masewera olimbitsa thupi.
Chakudya choyenera:
Kuphatikiza pa michere inayake yomwe tatchulidwa kale ija, khalani ndi chakudya chokwanira mavitamini ndi michere. Zipatso zingapo zosiyanasiyana, ndiwo zamasamba, mbewu zonse, komanso mapuloteni a kufupira zimathandizira kuti pakhale thanzi la minofu komanso kulimba mtima.
Mverani Thupi Lanu:
Samalani ndi zizindikiro za thupi lanu. Ngati mukumva minofu kapena kuona zizindikiro zoyambirira za spasms, pumulani, titatambasulira, ndikuthana ndi zomwe zingakulepheretseni zomwe zingachitike mwachangu.
Mwa kuphatikiza njira zotetezera izi m'moyo wanu watsiku ndi tsiku, mutha kuchepetsa kwambiri kuphipha kwa minofu ndipo mumasangalala kwambiri ndi thanzi la minofu. Kumbukirani kuti, njira yolipirira yomwe imaphatikiza zakudya, moyo, komanso kuzindikira ndikofunikira kuti mupumulo ndi kupewa.
Kuphatikiza zakudya za minofu kumazakudya zanu za tsiku ndi tsiku ndi gawo logwira ntchito komanso kupatsa mphamvu minofu. Mwa kusamala mosamala michere yofunikira, ndikukhala ndi moyo wabwino, mutha kutsegula mpumulo womwe umafuna kukhala wokhalitsa, wachangu, komanso wamuyaya. Kumbukirani kuti ulendo wanu wopita ku misemby thanzi sikuti kungowononga ma spasms; Ndi za kuleza maziko a moyo wathanzi.
