Spasms Spasms, izvo zvekukurumidza uye zvisina kujairika zvinobvumirano, zvinogona kuve simba rinokanganisa muhupenyu hwedu hwezuva nezuva. Kunyangwe vakakonzerwa nekushomeka, kushomeka kwakasimba, kana pasi pemamiriro ehutano, kuwana zororo kazhinji kunosanganisira nzira dzakasiyana siyana. Mukutungamira uku kwakazara, tinovhara munyika yakaoma yehutano hwehutano, tichisimbisa basa rekutyaira iro hutano hunovaka muviri. Ziva kuti kusanganisa sei izvo zvekudya zvako zvekudya kwako kwemazuva ese zvinogona kupa chete kuti urege kuderedza tsandanyama spasms asiwo kukurudzira hutano hwese.
Kunzwisisa Muswe Spasms
Tsandanyama spasms inoitika kana mhasuru chibvumirano uye kutadza kuzorora, zvichikonzera kurwadziwa uye kusagadzikana. Zvinhu zvakadai sekusveta, kusimba kweEkisimusi, uye mamwe mamiriro ekurapa anobatsira kune aya matanda. Kutora nzira yeHolistic yekugadzirisa hutachiona hwehutano hwakakosha, uye dombo renharaunda yeiyi nzira iri kuramba ichinyatsodya chikafu.
Kiyi inovaka yehutano hwehutano
1. Magnesium: Iyo STUL SOURCLE Maminer
Magnesium inomira seyakakosha mineral nekuda kwescle basa, kutamba chikamu chakakosha muzvikamu zvekuzorora zvemuswe contractions. Leafy Greens saSpinach uye kale, pamwe nendudzi uye mbeu, dzakanakisa marefu emagnesium. Kuverengera kudya kwakaringana kwezuva nezuva kana kufunga nezve zvinowedzera kunogona kubatsira zvakanyanya kune tsandanyama spasm kuzorora.
2. Calcium: Kuvaka Mabhawa ekuparadzaniswa kwemasumbu
Calcium inokatyamadzwa nekuda kwekuparadzaniswa kwemasumbu. Mukaka weDaily, Akasvikika Mukaka-wakavakirwa mukaka, uye miriwo yakasvibira yemashizha akapfuma mu calcium. Kurova chiyero chakashata pakati peMagnesium uye calcium kudya kwakakosha, sekusanzwisisa kunogona kubatsira kuti tsandanyama spasms.
3. Potsium: Nve Nerve masaini uye tsandanyama contractions
Potassium inoita basa rakakosha mu nerve chiratidzo kutumira uye tsandanyama contractions. Bhananas, maorenji, uye mbatatisi inonyatsoita potassium. Kuchengeta chiyero chine hutano pakati pe potassium uye sodium mukudya kwako kunogona kubatsira zvakanyanya kune hutano hwese huswa.
Zvikafu zveAnti-Fungnest
Kuzvimba kunowanzoenderana nemhasuru tsandanyama. Kubatanidza chikafu chinwiwa-chinokanganisa mukudya kwako kunogona kupa zororo. Hove Fatty hove, dzakadai saSalmon, pfuma muAntioxidants, uye turmeric ine zvivakwa zvaro zvinokanganisa zvinowedzera zvinowedzera zvekuwedzera kushamwaridzana.
Hydration uye tsandanyama spasms
Kusvibiswa kunozivikanwa kunoitika kune tsandanyama tsandanyama. Kugara zvakanaka-hydrate kwakakosha kune hutano hwese, uye kusanganisa chikafu chemagetsi-uye zvinwiwa zvakapfuma, zvakadai semvura yekokonati uye matsotsi, inogona kubatsira kudzivirira spasms inosanganiswa nekushomeka.
Protein uye kupora kwematehwe
Mapuroteni chinhu chekutanga chekugadziriswa kwemasumbu uye kupora. Kubatanidza nyama yetsiva, majee, uye mukaka-dairy kana protein-protein inowanikwa mune yako yekudya inogona kutsigira huwandu hwehutano hwese. Kurova chiyero chakaringana chemapuroteni nezvimwe zvakakosha zvekushandisa zvakakosha kuti uwedzere kushamisika muswe muswe.
Sampu yekudya chirongwa chehutano hwehutano
Kudya kwemangwanani:
Spinachi uye Feta Omelet (Magnesium uye Protein)
Zvizere-zviyo zvigunwe zvine avo avocado (potassium uye ane hutano mafuta)
Masikati:
Chikukuka nehuku kana tofu saladhi ine yakasanganiswa ma greens (protein, magnesium, uye antioxidants)
Quinoa kana brown brown mupunga (protein uye magnesium)
Snack:
Greek Yogurt neBerries (protein, calcium, uye antioxidants)
Maoko emarimondi (magnesium)
Kudya:
Bhed salmon kana chirimwa chakavakirwa protein imwe nzira (protein uye Omega-3 Fatty Acids)
Steamed broccoli uye mbatatisi inotapira (potassium uye mavitamini)
Kudzivirira kwescle spasms
Paunenge uchinyora tsandanyama spasms yakakosha, kudzivirira kuitika kwavo kwakakosha zvakafanana. Heano matanho anobatsira iwe aungatore:
Hydration ndiyo kiyi:
Kushayiwa kwemvura kunozivikanwa kune tsandanyama spasms. Ita shuwa kuti iwe une hydrate zvakakwana muzuva rose. Chinangwa kweanokwana magirazi masere emvura uye funga kubatanidza zvwi zvemagetsi-zvakapfuma, kunge mvura yekokonati, kuchengetedza hutano hwakanaka.
Kugara uchitambanudza:
Sanganisira nguva dzose dzinotambanudza maitiro mune yako maitiro, kutarisa pamapoka emasuru anowanzoitika kune spasms. Dynamic kutambanudza usati waita kurovedza muviri uye static kutambanudza kwekutumira-kurovedza muviri kunogona kuwedzera kuchinjika uye kuderedza njodzi yemapundu.
Rovedza muviri nguva dzose:
Ita chiitiko chenguva dzose chemuviri kuti chengetedze kuti mhasuru dzako dzive nehutano hwakanaka uye dzakarongedzwa. Zviitiko sekushambira, kufamba, uye yoga kusimudzira hutano hwemusuru uye hunogona kuderedza mukana wekupasirwa.
Chengetedza chiyero cheElektete:
Potassium, Sodium, Calcium, uye Magnesium Play Crucial Miles mune Muscle Basa. Ita shuwa kudya kwakaringana kweaya magetsi kuburikidza nekudya kwakasiyana-siyana. Zvikafu zvakaita kunge mabhanana, maorenji, uye mashizha ezviyero zvinobatsira kune hutano hwakanaka hwemagetsi chiyero.
Zororo rakakwana uye kupora:
Overextrion uye kupera simba kunogona kubatsira kumatsanyemba. Ita shuwa kuti iwe uwane zororo rakakwana pakati pekushanda uye utange kurara zvakanaka husiku hwehusiku. Kurara kunokosha kuti tsandanyore kupora uye yakazara zvakanaka.
Kushungurudzika Management:
Kushushikana kusingaperi kunogona kubatsira kumutsara kushushikana uye spasms. Sanganisa zviitiko zvekushushikana-kuderedza kuita kwako zviitiko, sekufungisisa, kudzidzira kwakadzika, kana maitiro ekufunga.
Kudya zvakanaka zvinovaka muviri:
Kuwedzera kune chaiyo michero yambotaurwa, chengetedza chikafu chine mwero chakakwana mupfumi mu mavitamini uye zvicherwa. Mhando dzakasiyana dzemichero, miriwo, zviyero zvizere, uye mapuroteni anotyisa anopa hutano hwepamoyo uye kusimba.
Teerera kumuviri wako:
Teerera kune zvikwangwani zvemuviri wako. Kana iwe uchinzwa kushungurudzika kusimba kana kucherechedza zviratidzo zvekutanga zve spasms, tora zororo, tambanudza, uye kero chero inogona kuitika inokonzeresa nekukurumidza.
Nekubatanidza aya matanho ekudzivirira muhupenyu hwako hwezuva nezuva, iwe unogona kuderedza zvakanyanya kuitika kwescle spasms uye kunakidzwa nekuvandudzwa kwehutano hwese hwehukama. Rangarira, nzira yeHolistic inosanganisa nhumbi, mararamiro, uye kuziva ndeye kiyi yekuzorora kwenguva refu uye kudzivirira.
Kusanganisira chikafu-hushamwari chikafu mune yako yezuva nezuva kudya ndeyekupa uye kupa simba nhanho yekugadzirisa uye kudzivirira tsandanyama spasms. Nekubhadhara hanya nekuchenjera kune zvinovaka zvinovaka, kuramba hutsinye, uye kutora mararamiro ane mwero, unogona kuvhura zororo raunoda kuti uve nehupenyu hwakagadzikana, hunoshanda uye hunogutsa. Rangarira, rwendo rwako rwehutano hwemhasuru harisi kungofungidzira kuperevedza spasms; Zviri zvekurera hwaro hwekugara zvakanaka zvakanaka.
