12 Zvikafu Zvinogona Kubatsira neMasuru Cramps

Zvemukati

• 1. Avocado
• 2. Watermelon
• 3. Mvura yekokonati
• 4. Mbatatisi
• 5. yogati yechiGiriki
• 6. Bone muto
• 7. Papaya
• 8. Beet miriwo
• 9. Zvikafu zvakaviriswa
• 10. Salmoni
• 11. Smoothies
• 12. Sardines
• Chinokosha

Tsvina yemhasuru chiratidzo chisina kugadzikana chinoratidzwa nekurwadziwa, kusabatana kwekuzvimba kwetsandanyama kana chikamu chetsandanyama. Ivo anowanzo akapfupika uye kazhinji anopfuura mukati memasekondi mashoma kusvika kumaminetsi mashoma (,).

Kunyangwe honzeri chaiyo isingawanzo kuzivikanwa nguva dzose, kurovedza muviri kwakanyanya, kusagadzikana kwemauromuscular, mamiriro ehutano, kusaenzana kwemagetsi, kushandiswa kwemishonga, uye kupera simba kwemvura zvinofungidzirwa kuti ndizvo zvinowanzopa ().

Kumwe kutsvagurudza kunoratidza kuti kutsiva zvimwe zvinovaka muviri, zvinosanganisira potasium, sodium, uye magnesium, zvinogona kubatsira kurwisa mhasuru. Uyezve, kushomeka kwezvinovaka muviri senge magnesium, vhitamini D, uye mamwe mavitamini B anogona kuwedzera mikana yemhasuru (,,).

Nezvikonzero izvi, kudya zvinovaka muviri-zvakafuta kudya zvakapfuma mune mamwe mavitamini uye zvicherwa zvinogona kubatsira kudzikisa tsandanyama kupwanya uye kudzivirira kuti zvisaitike pakutanga.

Hezvino gumi nembiri zvekudya zvinogona kubatsira nemhasuru cramp.

1. Avocado

Makotapeya ane muchero unotapira, unonaka wakazara nezvinovaka muviri zvinogona kubatsira kudzivirira kurwadza kwemhasuru.

Ivo vakapfuma zvakanyanya mu potassium uye magnesium, maviri maminera anoita se electrolyte mumuviri uye anotamba mabasa mune mhasuru hutano.Electrolyte zvinhu zvine magetsi zvinodaidzwa nemuviri wako kuti zviite mabasa akakomba, kusanganisira kudzvanywa kwemhasuru (,).

Kana maelectrolyte akaenzana, senge mushure mekuita kwakanyanya kwemuviri, zviratidzo senge kupwanya tsandanyama kunogona kumuka ().

Naizvozvo, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.

2. Watermelon

Chimwe chinokonzeresa chetsandanyama cramps is dehydration. Basa rakakodzera remhasuru rinoda kukwana kwakaringana, uye kushomeka kwemvura kunogona kutadzisa maseru emhasuru kugona kuita chibvumirano, izvo zvinogona kukonzera kana kuwedzera kupwanya ().

Watermelon chibereko chine mvura yakasarudzika yepamusoro. Muchokwadi, watermelon ingangoita 92% yemvura, ichiita sarudzo yakanakisa yeiyo hydrating snack ().

Uyezve, mavise sosi yakanaka yemagnesium uye potasium, mamineral maviri akakosha pane musimba basa.

3. Mvura yekokonati

Kokonati mvura ndeyekuenda-kusarudzo kwevatambi vari kutsvaga kudzorerazve mvura uye kuzadza maelectrolyte zvakasikwa - uye nechikonzero chakanaka.

Iyo sosi yakanaka kwazvo yemagetsi, inopa calcium, potasium, sodium, magnesium, uye phosphorus - zvese izvi zvinogona kubatsira kudzikisa mhasuru cramping ().

Imwe ongororo yakawana kuti kana gumi vechirume vatambi vakasimudzazve mvura nechinwiwa chine electrolyte chakafanana nemvura yekokonati mushure mekurovedza muviri kwakanyanya, vaive vasingatapurike nemagetsi-ekusimudzira-anokonzeresa tsandanyama dzemhasuru, zvichienzaniswa neapo pavakaisa mvura nemvura yenguva dzose ().

Izvi zvinogona kuratidza kuti kugara uine hydrate-yakafuma coconut mvura kunogona kubatsira kudzikisira kugona kwako kuita-kwese-kurovedza mhasuru cramping, kunyangwe kutsvagurudza kuri kudikanwa.

4. Mbatatisi

Mbatatisi iri pakati pemimwe miriwo ine hutano yaunogona kudya nekuda kwesimba rine simba revhitamini, zvicherwa, uye mishonga yemiti inowanikwa mukati menyama yavo neganda.

Iwo akazara ne potassium, calcium, uye magnesium - zvicherwa izvo zvakakosha kuti mhasuru ishande.

Muchokwadi, 1 mukombe (200 gramu) yetapiri yakasengewa inosvitsa pamusoro pe20% yezvakakurudzirwa kudya kwe potassium uye ingangoita 13% yezvakakurudzirwa kudya kwemagnesium ().

5. yogati yechiGiriki

Greek yogati chigadzirwa chemukaka chine hutano chakakwirira mune zvakawanda zvinovaka muviri, kunyanya potasium, phosphorus, uye calcium - zvese izvi zvinoita se electrolyte mumuviri wako.

Tsandanyama dzinoda calcium kuti ishande nemazvo, ndosaka kushaikwa kwecalcium muropa rako kunogona kutungamira kumatambudziko ane chekuita nemhasuru, kusanganisira mhasuru uye kusarongeka kwemwoyo ().

Yogurt yechiGreek inotakurwawo nemapuroteni, ayo anodikanwa mukukura uye kugadzirisa kwenyama yemhasuru.

Naizvozvo, kudya yogati yechiGreek mushure mekurovedza muviri kwakasimba kunogona kubatsira kuzadza zvimwe zvinovaka muviri zvinogona kudzivirira kushushikana zvine chekuita nemitambo, pamwe nekusimudzira kupora kwemhasuru ().

6. Bone muto

Bhonzo muto unogadzirwa nekunyemwerera mapfupa emhuka mumvura kwenguva yakareba, kazhinji anopfuura maawa masere, kugadzira muto wakakomberedzwa. Zvinongedzo zvakaita seapuro cider vhiniga, miriwo, uye nezvinonhuwira zvinowanzo wedzerwa kusimudzira kukosha kwehutano uye kuravira.

Bone muto unogona kubatsira kudzikisa mhasuru cramp nekuda kwezvikonzero zvakati. Tichifunga kuti imvura, kuinwa kunogona kukubatsira kuti urambe uine hydrated, izvo zvinogona kudzikisa mhasuru.

Uyezve, pfupa muto ndiyo yakanaka sosi yemagnesium, calcium, uye sodium - zvinovaka muviri zvinogona kubatsira kudzivirira kupwanya.

Paunenge uchigadzira pfupa muto, ita shuwa yekubika muto kwenguva yakareba uye wobva wawedzera chinhu chine acid, senge apple cider vhiniga, kune yako yekubheka.

Kutsvagurudza kunoratidza kuti kudzikisa pfupa muto pH nekuwedzera acidity uye kubika muto kwenguva yakareba kupfuura maawa masere kunoguma mukuwedzera kwakanyanya kuwanda kwecalcium uye magnesium mune yakapera chigadzirwa ().

7. Papaya

Mapapai michero inonaka yetropiki iyo inonyanya kukwirira mu potassium uye magnesium. Muchokwadi, imwe 11-ounce (310-gramu) papaya inonunura ingangoita 15% uye 19% yezvakakurudzirwa kutora potasium uye magnesium, zvichiteerana ().

Imwe ongororo mumadzimai mazana maviri nemakumi mairi yakawana kuti avo vakasangana nemhasuru dzakadya mashoma potasiamu pane avo vasina kuona chiratidzo ichi ().

Naizvozvo, kudya zvakapetwa-zvakapfuma zvekudya zvakaita semapapaya zvinogona kubatsira kudzikisa njodzi yako yemhasuru. Zvisinei, kumwe kutsvagisa munzvimbo ino kunodiwa.

8. Beet miriwo

Beet magidhi ndiwo ane mashizha, ane hutano kumusoro kwebeet chirimwa. Iwo ari pakati pemagreen ane hutano zvikuru aunogona kudya uye akarongedzwa neinoverengeka yezvinovaka muviri zvinotsigira mhasuru hutano uye zvinogona kudzora njodzi yako yemhasuru.

Semuenzaniso, 1 mukombe (144 gramu) yemabheji akabikwa ane zvinopfuura makumi maviri kubva muzana zvezvakakurudzirwa kudya kune ese potasium uye magnesium. Ivo zvakare vakapfuma mucalcium, phosphorus, uye B mavitamini, ayo akakosha kune mhasuru mashandiro futi ().

Uyezve, beet greens inotakurirwa nema nitrate, ayo ari makomponi anobatsira kugadzirisa basa reropa reropa, kuve nechokwadi chakakodzera kuyerera kweropa kumhasuru dzako. Kugadzirisa kuyerera kweropa kunogona kubatsira kudzikisa tsandanyama ().

9. Zvikafu zvakaviriswa

Zvikafu zvinoviriswa, senge mapundu uye kimchi, zvinowanzove zvakakwirira musodium uye zvimwe zvinovaka muviri izvo zvinogona kubatsira kudzikisa mhasuru. Sezvineiwo, kumwe kutsvagurudza kwakaratidza kuti kunwa muto wemucheka kunogona kubatsira kudzora magetsi anokonzeresa tsandanyama dzemumhasuru muvatambi.

Chidzidzo muvatambi vechirume chakaratidza kuti kunwa zvidiki zvemuto wemucheka wakasvinwa kubva kune ese magaka kunoderedza magetsi-anokonzeresa mhasuru cramp nguva ne 49.1 masekondi, zvichienzaniswa nekunwa mvura isina mvura kana kusanwa mvura ((

Pickles, pamwe nezvimwe zvekudya zvakaviriswa zvinosanganisira kimchi uye sauerkraut, zvakapfuma mumagetsi senge sodium uye inogona kunge iri sarudzo yakanaka kune avo vanowanzo gunun'una nemhasuru.

Nekudaro, gara uchifunga kuti kumwe kutsvagurudza kunodiwa zvisati zvavesa zvekudya uye zvinwiwa zvinogona kukurudzirwa sekurapa kwemhasuru.

10. Salmoni

Salmon ipfuma inoshamisa, ine mafuta anodzivirira kuzvimba, uye zvimwe zvinovaka muviri zvinogona kubatsira kudzivirira kurwadza kwemhasuru, kusanganisira B mavitamini, potasium, magnesium, uye phosphorus ().

Salmoni zvakare yakakwira nesimbi, chicherwa chakakosha pakugadzira maseru eropa ane hutano, oxygenation yemasuru tishu, uye kuyerera kweropa, izvo zvakakosha kudzivirira mhasuru cramp kudzivirira ().

Pamusoro pezvo, saumoni inopa mavhitamini D kuva noutano hwakanaka. Kuve nemavhitamini D ane hutano kwakakosha kuti mhasuru ishande, uye kushomeka mune chinovaka kunogona kutungamira kuzviratidzo zvetsandanyama, sekurwadziwa kwemhasuru, kupora, uye kushaya simba ().

Salmon yemusango-yakabatwa iine hupfumi hwakawanda hwevhitamini D uye yakaratidzirwa kuve ine pakati pe8-55 mcg pa3,5 ounces (100 gramu).

Ikozvino kurudziro yekumwa kwezuva nezuva yevhitamini D ndeye 15 mcg pazuva kune vanhu vakuru, zvichiita salmon yemusango-inobatwa sarudzo yakanaka kune vanhu vari kutsvaga kuwedzera kudya kwavo kweiyo yakakosha vhitamini (23,).

11. Smoothies

Smoothies isarudzo yakanakisa kune vanhu vane mhasuru. Izvo hazvisi chete zvinonwisa mvura asiwo zvinogona kugadzirwa kuti zviite ine moyo unodonha wemhasuru-inotsigira zvinovaka muviri.

Semuenzaniso, kusanganisa mabriji echando, sipinashi, almond butter, uye yoghurt yechiGreek mune irinyore-kunwa smoothie inogona kubatsira kuburitsa mavitamini uye mamineral ayo tsandanyama dzako dzinofanirwa kushanda padanho rakaringana.

Uyezve, kuseva pane zvinovaka muviri-zvakapfuma smoothies kunogona kudzivirira mhasuru kupwanya nekuona kuti muviri wako wakanyoroveswa nemafuta.

12. Sardines

Sardini inogona kunge iri diki, asi inorongedza chibhakera kana zvasvika pakudya.

Idzi hove diki dzinonyanya kukwirisa muhuturu hunogona kubatsira kudzivirira uye kurerutsa mhasuru, kusanganisira calcium, iron, phosphorus, potasium, sodium, vitamin D, uye magnesium ().

Ivo zvakare vakakwira selenium, iyo mineral inoita basa rakakosha mukushanda kwemhasuru. Low selenium nhanho dzinogona kutungamira kukundikana kwemhasuru kana mamwe matambudziko emhasuru, zvichiita kuti zvive zvakakosha kuisa zvakakwana selenium-zvakapfuma zvekudya sardini mune kwako kudya ().

Chinokosha

Tsvina yemhasuru chiratidzo chinorwadza chinowanikwa nevanhu vazhinji.

Neraki, kudya chikafu chine chikafu-chakapfuma mune mamwe mavitamini nemaminerari kunogona kubatsira kudzivirira nekubata mhasuru.

Kana iwe uchigara uchisangana nemhasuru, edza kuwedzera mashoma ezvikafu uye zvinwiwa pane izvi runyorwa mune chako chikafu chekuzorora kwepanyama.

Kana zviratidzo zvako zvikasavandudzika kana kuwedzera kuipa, ita shuwa yekutaura nemupi wako wezvehutano nezve zvingangoita zvikonzero uye nzira dzekurapa.