Isikhokelo sokutya okuphelisa i-spasms yemisipha

I-spasm yemisipha, ezo ziqulathe zingazibandakaliyo, zinokuba sisiqu esiphazamisayo kubomi bethu bemihla ngemihla. Nokuba zibangelwa kukuphelelwa ngamanzi emzimbeni, ukusilela kwesondlo, okanye iimeko zempilo, ukufumana isiqabu kuhlala kubandakanya indlela eninzi. Esi sikhokelo sibanzi, sihlala kwihlabathi elinempilo lezempilo yemisipha, igxininisa indima ebalulekileyo edlalwa i-pilisotal. Fumanisa ukuba kubandakanya njani ukutya okuthile kutya lwakho lwemihla ngemihla kungabi negalelo kungekuphela kukuphelisa i-spascle yemisipha kodwa nokukhuthaza impilo-ntle iyonke.

Ukuqonda i-spasm yemisipha

I-spasms yemisipha yenzeka xa isivumelwano semisipha kwaye sisilele ukuphumla, kubangela intlungu kunye nokungalunganga. Izinto ezifana nokuphelelwa ngumzimba, ukungalingani kwe-elektrolyte, kwaye iimeko ezithile zonyango zinegalelo kwezi spasms. Ukuthatha indlela epheleleyo yokulawula impilo yezihlunu kubalulekile, kwaye ilitye lesiseko lale ndlela kukugcina ukutya okulinganayo.

Izondlo eziphambili kwimpilo yemisipha

I-1. IMagnesium: I-Mineral yemisipha yamandla

I-magnesium ibonakala njengezimbiwa ezibalulekileyo zomsebenzi wemisipha, idlale indima ebalulekileyo kwinqanaba lokuphumla lemisipha. Amagqabi anamagqabi anjengoSpinach no-Kale, kunye namandongomane kunye nemithombo efanelekileyo ye-magnesium. Ukuqinisekisa ukuba ukutya okwaneleyo kwemihla ngemihla okanye ukuthathela ingqalelo izongezo kunokuba negalelo elikhulu kakhulu kwimisipha ye-spasm spasm.

I-2. I-calcium: I-Calcium: Iibhloko zokwakha zonxibelelwano lwemisipha

I-calcium ibalulekile kwi-suble intsle. Iimveliso zobisi, ubisi olusekwe kwizityalo ezinqatyisiweyo, kunye nemifuno enamagqabi amagqabi ayityebileyo kwi-calcium. Ukubetha ibhalansi enobungozi phakathi kwe-magnesium kunye ne-calcium yokutya kubalulekile, njengoko ukungasebenzi kunokuba negalelo kwizihlunu zemisipha.

I-3.

I-potassium idlala indima ebalulekileyo kwi-nerve ye-nerve ye-nerve kunye ne-suble yemisipha. Iibhanana, iiorenji, kunye neetapile yimithombo efanelekileyo ye-potassium. Ukugcina ibhalansi esempilweni phakathi kwe-potassium kunye nesodium ekutyeni kwakho kunokuba negalelo elikhulu kwimpilo yezihlunu ngokubanzi.

Ukutya okuchasene nokuvuvukala

Ukuvuvukala kuhlala kuhamba kunye nee-spasms zemisipha. Ukudibanisa ukutya okuchasene ne-anti-insulmatory kwindawo yokutya kunokunikezela ukukhululeka. Intlanzityyty yentlanzi, njengesalmon, i-bries etyebileyo kwii-antioxididants, kunye ne-turmeric enepropathi yayo yokuvuselelwa zizinto zokongezwa kwemisipha.

I-hydration kunye ne-spasm yemisipha

Ukuphelelwa ngumzimba yi-trigger eqhelekileyo ye-rampcle yemisipha. Ukuhlala i-hyhination ibalulekile kwimpilo epheleleyo, kwaye kubandakanya ukutya okune-electrolyte-times, njengamanzi e-Coconut kunye ne-Witermen, kunokunceda ukukhusela i-spasm yemisipha enxulumene nokupheliswa kwemihlangi.

Iprotein kunye nokuBuyisa umsipha

Iprotein yinto esisiseko sokulungiswa kwemisipha kunye nokuchacha. Ukudibanisa iinyama ze-lean, i-legumes, kunye nemithombo yobisi okanye imithombo yobisi ekutyeni kwakho inokuxhasa impilo yemisipha iyonke. Ukubetha ibhalansi efanelekileyo yeprotein kunye nezinye izondlo ezibalulekileyo kubalulekile ekukhuliseni umsebenzi wemisipha egqibeleleyo.

Isicwangciso sokutya isampula yempilo yemisipha

Isidlo sakusasa:

I-Spinach kunye neFeta Omelet (i-magnesium kunye neprotein)

I-toast yengqolowa i-avocado (i-potassium kunye namafutha asempilweni)

Isidlo sasemini:

Inkukhu egcwele inkukhu okanye isaladi ye-tofu enee-green ezixutywe (iproteyini, i-magnesium, kunye ne-antioxididants)

I-quinoa okanye irayisi emdaka (iproteyini kunye ne-magnesium)

I-Snack:

I-yogat ye-yogart enezirries (iproteyini, i-calcium, kunye ne-antioxidants)

Ityala leAlmonds (i-magnesium)

Isidlo sangokuhlwa:

I-salmon ebhakiweyo okanye iprotein esekwe kwiproteyini (iproteyini kunye ne-Omega-3 Fatty Acids)

I-Broccoli i-Broccoli kunye neetapile ze-potatsium kunye neevithamini)

Ukuthintela i-spasm yemisipha

Ngelixa ukujongana nezihlunu zemisipha kubalulekile, ukuthintela imeko yazo kubaluleke kakhulu. Nanga amanyathelo asebenzayo onokuwathatha:

I-hydration iphambili:

Ukuphelelwa ngumzimba yinto eqhelekileyo kwizithuba zemisipha. Qinisekisa ukuba uhlulelwe ngamandla imini yonke. Injongo ubuncinci iiglasi ezisibhozo zamanzi kwaye ziqwalasele iziselo ezityebileyo ze-electrolyte, njengamanzi e-coconut, ukugcina ibhalansi esempilweni.

Ukuhamba rhoqo:

Faka ukuziqhelanisa rhoqo kwizicwangciso zakho, ugxile kumaqela emisipha ethatyathwa kwi-spasms. I-Snamic yolule ngaphambi kokuba umthambo kunye nokuzivocavoca okwenziwe emva kwexesha kunokuphucula ukuguquguquka kunye nokunciphisa umngcipheko we-spasms.

Qhombuza rhoqo:

Zibandakanye rhoqo ukuze uzigcine izihlunu zakho ziphilile kwaye zikhona. Imisebenzi efana nokuqubha, ukuhamba, kwaye i-yoga ikhuthaza impilo yeMOGA iphela kwaye inokunciphisa amathuba okuba ne-spasms.

Gcina ibhalansi ye-electrolyte:

I-potassium, isodium, i-calcium, kunye ne-magnesium zidlala indima ebalulekileyo kwimisipha yemisipha. Qinisekisa ukuqatshelwa ngokulungeleleneyo kwezi ndlela zombane ngokudla okutyayo. Ukutya ezinje ngeebhanana, iiorenji, kunye nemifuno enemikhono inegalelo kwibhalansi ye-electrolyte enempilo.

Ukuphumla okwaneleyo kunye nokuchacha:

I-Oruprion kunye neClaigues zinokuba negalelo kwizihlunu zemisipha. Qinisekisa ukuba ufumana ukuphumla okwaneleyo phakathi kokusebenza kwaye ubeke phambili ukulala kamnandi ebusuku. Ukulala kubalulekile ukuze ufumane impilo yesihlunu kunye nentlalontle iyonke.

Ulawulo loxinzelelo:

Uxinzelelo olungapheliyo lunokuba negalelo kwingxabano yemisipha kunye nee-spasms. Ukudibanisa imisebenzi yokunciphisa uxinzelelo kwinkqubo yakho yesiqhelo, njengokucamngca, ukuzivocavoca okunzulu, okanye iindlela zokuzimela.

Isondlo esingqongileyo:

Ukongeza kwizondlo ezithile ezichazwe ngaphambili, gcina ukutya okulinganayo ngokulinganayo kwiivithamini kunye neeminerals. Uluhlu oluqhelekileyo lweziqhamo, imifuno, iindlini, kunye neproteni ezixhasayo zinegalelo kwimpilo yeMphaluka yezihlunu kunye nokomelela.

Mamela umzimba wakho:

Nika ingqalelo kwimiqondiso yomzimba wakho. Ukuba uziva ukuqina kwemisipha okanye ukuqaphela iimpawu zokuqala ze-spasms, thatha ikhefu, lolule, kwaye usombulule naziphi na izinto ezinokubakho ngokukhawuleza.

Ngokudibanisa la manyathelo othintelo kubomi bakho bemihla ngemihla, unokunciphisa kakhulu ukuvela kwe-spasm yemisipha kwaye wonwabe ukuphucula impilo yemisipha iyonke. Khumbula, indlela epheleleyo ehlanganiseni edibanisa umlo, indlela yokuphila, kunye nokwazisa sisitshixo sokukhululeka kwexesha elide kunye nothintelo.

Ukudibanisa ukutya okunemisipha kwi-mihla kwi-spat yakho yemihla ngemihla yinyathelo lokuxhobisa ngokulawula nokuthintela i-spasm yemisipha. Ngokunika ingqwalaselo ngononophelo kwizakha-mzimba eziphambili, ukuhlala unamanzi amnandi, kwaye wamkela indlela yokuphila elungeleleneyo, ungavulela ukukhululeka kwakho, unokuvula nobomi obufuna ukhululekile, kwaye bube nokuphumeza ubomi obugqibeleleyo. Khumbula, uhambo lwakho ukuya kwimpilo yemisipha alikho nje malunga nokunciphisa i-spasms; Imalunga nokukhulisa isiseko sempilo-ntle yethu ngokubanzi.