Ho honyela ha mesifa, ho honyela hoo ka tšohanyetso le ho sa ikemisetseng, e ka ba matla a sitisang bophelong ba rona ba letsatsi le letsatsi.Ho sa tsotellehe hore na li bakoa ke ho felloa ke metsi 'meleng, khaello ea limatlafatsi, kapa maemo a bophelo bo botle, ho fumana phomolo hangata ho kenyelletsa mekhoa e mengata.Tataisong ena e akaretsang, re kenella lefatšeng le rarahaneng la bophelo bo botle ba mesifa, re totobatsa karolo ea bohlokoa eo phepo e e phethang.Fumana hore na ho kenyelletsa lijo tse khethehileng lijong tsa hau tsa letsatsi le letsatsi ho ka kenya letsoho eseng feela ho kokobetseng mesifa empa hape le ho holisang bophelo bo botle ka kakaretso.
Ho utloisisa mesifa ea Spasms
Ho honyela ha mesifa ho etsahala ha mesifa e honyela ebe e hlōleha ho phutholoha, e baka bohloko le ho se thabise.Lintho tse kang ho felloa ke metsi 'meleng, ho se leka-lekane ha electrolyte, le maemo a itseng a bongaka a tlatsetsa ho hlabang tsena.Ho nka mokhoa o akaretsang oa ho laola bophelo bo botle ba mesifa ke habohlokoa, 'me motheo oa mokhoa ona ke ho boloka lijo tse nang le phepo e nepahetseng.
Limatlafatsi Tsa Bohlokoa Bakeng sa Bophelo bo Botle ba Mesifa
1. Magnesium: Minerale e Matla ea mesifa
Magnesium e hlahella e le diminerale ea bohlokoa bakeng sa ts'ebetso ea mesifa, e bapala karolo ea bohlokoa molemong oa ho phomola ha mesifa.Meroho e makhasi a kang spinach le kale, hammoho le linate le lipeo, ke mehloli e babatsehang ea magnesium.Ho etsa bonnete ba hore ho na le lijo tse lekaneng tsa letsatsi le letsatsi kapa ho nahana ka li-supplement ho ka tlatsetsa haholo ho imolla mesifa.
2. Khalsiamo: Litšiea tsa Mehaho bakeng sa ho honyela ha mesifa
Calcium ke ea bohlokoa bakeng sa ho honyela ha mesifa.Lihlahisoa tsa lebese, lebese le entsoeng ka limela tse matlafalitsoeng, le meroho e makhasi a matala li na le calcium e ngata.Ho bohlokoa hore ho be le teka-tekano pakeng tsa ho ja magnesium le k'halsiamo, kaha ho se leka-lekane ho ka tlatsetsa ho tsieleheng ha mesifa.
3. Potassium: Matšoao a Methapo le Matšoenyeho a mesifa
Potassium e bapala karolo ea bohlokoa phetisong ea mats'oao a methapo le ho honyela ha mesifa.Libanana, lilamunu le litapole ke mehloli e babatsehang ea potassium.Ho boloka teka-tekano e phetseng hantle pakeng tsa potasiamo le sodium lijong tsa hau ho ka kenya letsoho haholo ho bophelo bo botle ba mesifa.
Lijo tse Thibelang ho Ruta
Hangata ho ruruha ho tsamaea le mesifa ea mesifa.Ho kenyelletsa lijo tse thibelang ho ruruha lijong tsa hau ho ka fana ka phomolo.Litlhapi tse mafura, tse kang salmon, monokotšoai o nang le li-antioxidants tse ngata, le turmeric e nang le thepa ea eona e thibelang ho ruruha ke litlatsetso tsa bohlokoa lijong tse baballang mesifa.
Hydration le mesifa ea Spasms
Ho felloa ke metsi 'meleng ke ntho e tloaelehileng e bakang mahlaba a mesifa.Ho lula u le metsi hantle ho bohlokoa bakeng sa bophelo bo botle ka kakaretso, 'me ho kenyelletsa lijo le lino tse nang le electrolyte tse ngata, tse kang metsi a kokonate le mahapu, li ka thusa ho thibela mesifa ea mesifa e amanang le ho felloa ke metsi.
Pholiso ea Liprotheine le Mesifa
Protheine ke motheo oa ho lokisa le ho hlaphoheloa ha mesifa.Ho kopanya lijo tse se nang mafura, limela tsa linaoa, le lebese kapa mehloli ea protheine e thehiloeng limela lijong tsa hau ho ka tšehetsa bophelo bo botle ba mesifa.Ho fumana tekanyo e nepahetseng ea protheine le limatlafatsi tse ling tsa bohlokoa ke senotlolo sa ho matlafatsa tšebetso e nepahetseng ea mesifa.
Mohlala oa Morero oa Lijo bakeng sa Bophelo bo Botle ba Lisifa
Lijo tsa hoseng:
Spinach le feta omelet (Magnesium le Protheine)
Toast ea lijo-thollo tse felletseng le avocado (Potassium le Mafura a Botle)
Lijo tsa motšeare:
Khoho e halikiloeng kapa salate ea tofu e nang le meroho e tsoakiloeng (Protheine, Magnesium le Antioxidants)
Quinoa kapa raese e sootho (Protheine le Magnesium)
Seneke:
Yoghurt ea Greece e nang le monokotsoai (Protheine, Calcium, le Antioxidants)
Lialmonde tse nang le letsoho (Magnesium)
Lijo tsa mantsiboea:
Salmon e halikiloeng kapa mofuta o mong oa protheine e thehiloeng semeleng (Protein le Omega-3 Fatty Acids)
Broccoli e halikiloeng le litapole tse monate (Potassium le Vithamine)
Thibelo ea Li-spasms tsa mesifa
Le hoja ho sebetsana le mesifa ea mesifa ho bohlokoa, ho thibela ho etsahala ha bona ho bohlokoa ka ho lekana.Mehato ea pele eo u ka e nkang ke ena:
Hydration ke ea bohlokoa:
Ho felloa ke metsi 'meleng ke ntho e tloaelehileng e bakang mesifa ea mesifa.Netefatsa hore o na le metsi a lekaneng letsatsi lohle.Ikemisetse bonyane likhalase tse robeli tsa metsi 'me u nahane ka ho kenyelletsa lino tse nang le electrolyte tse ngata, joalo ka metsi a kokonate, ho boloka boemo bo botle ba mokelikeli.
Ho Otlolla Kamehla:
Kenyelletsa boitlhakiso ba kamehla ba ho otlolla kemisong ea hau, u tsepamisitse maikutlo ho lihlopha tsa mesifa tse atisang ho ba le li-spasms.Ho otlolla ka matla pele ho boikoetliso le ho otlolla ka morao ho ikoetlisa ho ka ntlafatsa ho tenyetseha le ho fokotsa kotsi ea li-spasms.
Ikoetlise Kamehla:
Itloaetse ho ikoetlisa kamehla ho boloka mesifa ea hao e phetse hantle 'me e le boemong bo botle.Liketso tse kang ho sesa, ho tsamaea, le yoga li khothalletsa bophelo bo botle ba mesifa 'me li ka fokotsa menyetla ea ho tsieleha.
Boloka Tekanyo ea Electrolyte:
Potassium, sodium, calcium le magnesium li bapala karolo ea bohlokoa tšebetsong ea mesifa.Etsa bonnete ba ho ja li-electrolyte tsena ka mokhoa o fapaneng oa lijo.Lijo tse kang libanana, lilamunu le meroho e makhasi li kenya letsoho ho leka-lekana ha electrolyte e phetseng hantle.
Ho Phomola ka ho Lekaneng le ho Pholoha:
Ho sebetsa ka thata ho feta tekano le ho khathala ho ka tlatsetsa ho thulaneng ha mesifa.Netefatsa hore o phomola ka ho lekaneng pakeng tsa ho ikoetlisa 'me u etelletse pele ho robala hantle bosiu.Boroko ke ba bohlokoa bakeng sa ho hlaphoheloa ha mesifa le bophelo bo botle ka kakaretso.
Stress Taolo:
Khatello ea kelello e sa feleng e ka tlatsetsa ho tsitsipano ea mesifa le li-spasms.Kenyelletsa mesebetsi e fokotsang khatello ea maikutlo kemisong ea hau, joalo ka ho thuisa, boikoetliso bo tebileng ba ho phefumoloha haholo, kapa mekhoa ea kelello.
Phepo e leka-lekaneng:
Ho phaella limatlafatsing tse itseng tse boletsoeng pejana, boloka lijo tse leka-lekaneng tse nang le livithamine le liminerale.Mefuta e fapa-fapaneng ea litholoana, meroho, lijo-thollo le liprotheine tse mafura li tlatsetsa bophelong bo botle ba mesifa le botsitso.
Mamela 'Mele oa Hao:
Ela hloko matšoao a 'mele oa hau.Haeba u utloa eka mesifa e omeletse kapa u hlokomela matšoao a pele a spasms, nka khefu, otlolle, 'me u rarolle lintho tse ka u susumetsang hang-hang.
Ka ho kenyelletsa mehato ena ea thibelo bophelong ba hau ba letsatsi le leng le le leng, o ka fokotsa haholo ketsahalo ea mesifa ea mesifa le ho thabela bophelo bo botle ba mesifa ka kakaretso.Hopola, mokhoa o akaretsang o kopanyang phepo e nepahetseng, mokhoa oa bophelo le tlhokomeliso ke senotlolo sa pholoho ea nako e telele le thibelo.
Ho kenyelletsa lijo tse baballang mesifa lijong tsa hau tsa letsatsi le letsatsi ke mohato o matla le o matlafatsang oa ho laola le ho thibela ho hoholeha ha mesifa.Ka ho ela hloko limatlafatsi tsa bohlokoa, ho lula u le metsi hantle, le ho phela bophelo bo leka-lekaneng, u ka bula phomolo eo u e hlokang bakeng sa bophelo bo monate, bo mafolofolo le bo khotsofatsang.Hopola, leeto la hau la bophelo bo botle ba mesifa ha se feela ho fokotsa li-spasms;e mabapi le ho holisa motheo oa bophelo bo botle ka kakaretso.
