Ama-Spasms wemisipha, lezo zinkonzo ezingazelelwe nezingazelelekile, zingaba amandla aphazamisayo ezimpilweni zethu zansuku zonke. Noma ngabe kubangelwa ukuphuma komzimba, ukuntuleka kwezakhi zomzimba, noma ukufunwa kwezimo zempilo, ukuthola usizo kuvame ukubandakanya indlela ehlukahlukene. Kulesi siqondisi esiphelele, sidlulela ezweni eliyinkimbisini lempilo yemisipha, eligcizelela iqhaza elibalulekile elidlalwa yi-Nutrition. Thola ukuthi kuhlanganisa kanjani ukudla okuqondile ekudleni kwakho kwansuku zonke kungasiza hhayi kuphela ekunikezeleni izimoto kodwa futhi nokukhuthaza inhlala-kahle.
Ukuqonda ama-spasms wemisipha
Ama-spasms emisipha kwenzeka lapho izicubu zomzimba zithola futhi zihluleka ukuphumula, zibangele ubuhlungu nokungaphatheki kahle. Izici ezinjengokuma komzimba, ukungalingani kwe-electrolyte, kanye nezimo ezithile zezokwelapha zinomthelela kulezi zindawo. Ukuthatha indlela ephelele yokuphatha impilo yemisipha kubalulekile, futhi itshe lale ndlela ligcina ukudla okulinganiselayo.
Izakhi zomzimba ezibalulekile zempilo yemisipha
1. I-Magnesium: Amaminerali anamandla emisipha
I-Magnesium ivelele njengeminerali ebalulekile yokusebenza kwemisipha, idlala indima ebalulekile esigabeni sokuphumula sezinkontileka zemisipha. Ama-greens amaqabunga afana nesipinashi kanye ne-kale, kanye namantongomane nembewu, yimithombo emihle kakhulu ye-magnesium. Ukuqinisekisa ukuthathwa okwenele kwansuku zonke noma okucatshangelwa kungafaka isandla kakhulu ekuphumeni kwemisipha ye-spasm.
2. I-calcium: Amabhulokhi wokwakha wokugculiseka kwemisipha
I-calcium ibaluleke kakhulu ekulinganiselweni kwemisipha. Imikhiqizo yobisi, ubisi olususelwa ezitshalweni oludidiyelwe, nemifino enamahlamvu aluhlaza ucebile nge-calcium. Ukushaya ibhalansi ebucayi phakathi kwe-magnesium ne-calcium kubalulekile, njengoba ukungalingani kungaba nomthelela kuma-spasms emisipha.
I-3. I-Potassium: Amasiginali wezinzwa nezinkontileka zemisipha
I-potassium idlala indima ebalulekile ekudluliseleni kwesiginali yezinzwa kanye nezinkontileka zemisipha. Ubhanana, amawolintshi, namazambane yimithombo emihle ye-potassium. Ukugcina ukulinganisela okunempilo phakathi kwePotassium ne-sodium ekudleni kwakho kungasiza kakhulu empilweni yempilo ephelele.
Ukudla okulwa nokuvuvukala
Ukuvuvukala kuvame ukuhambisa ama-spasms emisipha. Ukufaka ukudla okulwa nokuvuvukala ekudleni kwakho kungahlinzeka impumuzo. Inhlanzi enamafutha, enjenge-salmon, amajikijolo agcwele ama-antioxidants, kanye ne-turmeric enezakhiwo zayo zokulwa nokuvuvukala zingezengezo ezibalulekile ekudleni okunobungane kwemisipha.
Ama-hydration kanye nemisipha spasms
I-Dehydration iyi-trigger ejwayelekile yokuqhekeka kwemisipha. Ukuhlala u-hydrate kahle kubalulekile empilweni yonke, futhi kufaka phakathi ukudla okucebile kwama-elektronulyte kanye neziphuzo, njengamanzi kakhukhunathi kanye nekhabe, kungasiza ukuvikela ama-spasms emisipha ahlotshaniswa nomoya wokuphelelwa ngamandla.
Amaprotheni nokululama kwemisipha
Amaprotheni ayinto eyisisekelo yokulungisa izicubu kanye nokululama. Ukuhlanganisa inyama ye-luan, ama-legumes, kanye nemithombo yeprotein yobisi noma yokususelwa kwezitshalo ekudleni kwakho kungasekela impilo yemisipha ebanzi. Ukushaya ibhalansi efanelekile yamaprotheni nezinye izakhi ezibalulekile kuyisihluthulelo sokukhuthaza ukusebenza kwemisipha efanelekile.
Uhlelo lokudla lwesampula lwempilo yemisipha
Ibhulakufesi:
Isipinashi ne-feta Omelet (i-magnesium ne-protein)
I-toast esanhlamvu yonke nge-avocade (potassium kanye namafutha anempilo)
Ukudla kwasemini:
Inkukhu eyosiwe noma isaladi ye-tofu enemifino exubile (amaprotheni, ama-magnesium, nama-antioxidants)
I-Quinoa noma irayisi elinsundu (amaprotheni kanye ne-magnesium)
Ukudla:
I-Greek yogurt enamajikijolo (amaprotheni, i-calcium, nama-antioxidants)
Idlalwa ama-alimondi (ama-magnesium)
Ukudla kwakusihlwa:
I-salmon ephekiwe noma iprotheni esekelwe ekusekelweni kwezitshalo (amaprotheni nama-omega-3 fatty acids)
I-Steamed Broccoli namazambane amnandi (potassium kanye namavithamini)
Ukuvimbela ama-spasms wemisipha
Ngenkathi ukubhekana nama-spasms emisipha kubalulekile, ukuvimba ukwenzeka kwawo kubaluleke kakhulu. Nazi izinyathelo ezisebenzayo ongazithatha:
I-Hydration iyisihluthulelo:
I-Dehydration iyi-trigger ejwayelekile ye-spasms yemisipha. Qinisekisa ukuthi une-hydrate ngokwanele usuku lonke. Lwela okungenani izingilazi eziyisishiyagalombili zamanzi bese ucabangela ukufaka iziphuzo ezicebile nge-electronyte, njengamanzi kakhukhunathi, ukuze alondoloze ibhalansi ephilayo enamandla.
Ukwelula njalo:
Faka izivivinyo zokwelula okujwayelekile kwinqubo yakho, ugxile emaqenjini emisipha ethambekele kuma-spasms. UDynamic welula ngaphambi kokuzivocavoca nokuzivocavoca okwelule ngokwesisekelo kungakhulisa ukuguquguquka futhi kunciphise ubungozi be-spasms.
Vivinya umzimba njalo:
Bamba iqhaza ekusebenzeni ngokomzimba okujwayelekile ukuze ugcine izicubu zakho ziphilile futhi zinesimo. Imisebenzi efana nokubhukuda, ukuhamba, kanye ne-yoga kugqugquzela impilo yemisipha ephelele futhi kunganciphisa amathuba okuba ama-spasms.
Gcina ibhalansi ye-electrolyte:
Potassium, sodium, calcium, kanye ne-magnesium play izindima ezibalulekile kumsebenzi wemisipha. Qinisekisa ukubanjwa okulinganiselayo kwalawa ma-electrolyte ngokudla okuhlukahlukene. Ukudla okufana nobhanana, amawolintshi, kanye nemifino enamaqabunga kunikela ngebhalansi ye-electrolyte enempilo.
Ukuphumula okwanele nokululama:
I-Overexertution nokukhathala kungaba nomthelela emisipha yemisipha. Qinisekisa ukuthi uthola ukuphumula okwanele phakathi kokusebenza futhi ubeke phambili ukulala kahle ebusuku. Ukulala kubalulekile ekubuyiselweni kwemisipha kanye nenhlala-kahle.
Ukuphathwa Kokucindezela:
Ukuxineka okungamahlalakhona kungafaka isandla ekuxineni kwemisipha kanye nama-spasms. Faka imisebenzi enciphisa ukucindezela kwimisebenzi yakho, njengokuzindla, ukuzivocavoca okujulile kokuphefumula, noma imikhuba yokucabanga.
Ukudla okunempilo:
Ngaphezu kwezakhamzimba ezithile ezishiwo ngaphambili, gcina ukudla okulinganiselayo okunempilo ngamavithamini nakumaminerali. Uhla oluhlukahlukene lwezithelo, imifino, okusanhlamvu okuphelele, kanye namaprotheni angenayo kunomthelela empilweni yezempilo kanye nokuqina.
Lalela umzimba wakho:
Naka amasiginali omzimba wakho. Uma uzwa ukuqina kwemisipha noma uqaphele izimpawu zokuqala zama-spasms, thatha ikhefu, ukwelula, futhi ubhekane nanoma yiziphi izingqubo ezingaba khona ngokushesha.
Ngokufaka lezi zindlela zokuvimbela empilweni yakho yansuku zonke, unganciphisa kakhulu ukuvela kwama-spasms emisipha futhi ujabulele impilo engcono kakhulu yemisipha. Khumbula, indlela ephelele ehlanganisa ukondleka, indlela yokuphila, nokuqwashisa kubalulekile ekuphumeni kwesikhathi eside nokuvimbela.
Ukufaka ukudla okunobungane kwemisipha ekudleni kwakho kwansuku zonke kuyindlela esebenzayo futhi enika amandla isinyathelo sokuphatha nokuvimbela ama-spasms emisipha. Ngokunaka ngokucophelela izakhi zomzimba ezisemqoka, uhlale u-hydrate kahle, futhi wamukele indlela yokuphila enokulinganisela, ungavula impumuzo oyidingayo ukuze uthole impilo entofontofo, esebenzayo, futhi egculisayo. Khumbula, uhambo lwakho lokuya emisipha alona nje mayelana nokudambisa ama-spasms; Kumayelana nokukhulisa isisekelo senhlala-kahle yonke.
