Kuita Kuchenesa Kweitsvo Kwepamba Pamba

Zvemukati

• 1. Hydration ndiyo kiyi
• 2. Sarudza zvekudya zvinotsigira itsvo hutano
• Mazambiringa
• Cranberries
• Michero yemichero
• Gungwa
• Zvokudya zvine calcium
• 3. Inwa tii yekuchenesa itsvo
• Inoruma nettle
• Hydrangea
• Sambong
• 4. Kuwedzera pamwe nekutsigira zvinovaka muviri
• Vhitamini B-6
• Omega-3s
• Potassium citrate
• Sampuro yemazuva maviri itsvo kuchenesa
• Zuva 1
• Zuva 2
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mhedziso

Itsvo inhengo mbiri diki dziri kudivi remusana, pazasi pembabvu. Ivo vanoita basa rakakosha mukurasa marara akawandisa, kuenzanisa elektrolitetisi, uye kugadzira mahormone.

Mukushaikwa kwechirwere, chikafu chakakomberedzwa uye kudya kwakaringana kwemvura kazhinji zvinokwana kuchengeta itsvo dzako dzakasimba.

Nekudaro, zvimwe zvekudya, mahebhu, uye zvinowedzera zvinogona kubatsira kutsigira itsvo dzakasimba.

Kubva pagirazi rako remangwanani remvura kuenda kune iyo yakawedzera mukombe weti yemakwenzi, heano nzira ina dzekuchenesa itsvo dzako nekudzichengeta dzichishanda dzakasimba.

1. Hydration ndiyo kiyi

Muviri wemunhu mukuru unoumbwa neinoda kusvika makumi matanhatu muzana mvura. Nhengo yega yega, kubva kuuropi kusvika kuchiropa, inoda mvura kuti ishande.

Seye filtration system yemuviri, itsvo dzinoda mvura kuburitsa weti. Weti ndiyo yekutanga tsvina chigadzirwa inobvumidza muviri kubvisa izvo zvisingadiwe kana zvisina basa zvinhu.

Kana kumwa kwemvura kuri kushoma, vhoriyamu weti yakaderera. Iyo yakaderera weti kuburitsa kunogona kutungamira kuitsvo kusagadzikana, sekugadzirwa kweitsvo mabwe.

Zvakakosha kunwa mvura yakakwana kuitira kuti itsvo dzikwanise kuburitsa chero marara akawandisa. Izvi zvinonyanya kukosha panguva yekuchenesa itsvo.

Izvo zvinokurudzirwa kudya kwezuva nezuva kwemvura zvinosvika 3.7 litita uye 2.7 litita pazuva kune varume nevakadzi, zvichiteerana, sekureva kweInstitute of Medicine.

2. Sarudza zvekudya zvinotsigira itsvo hutano

Mazambiringa

Mazambiringa, marangi, uye mamwe majiroji ane chinhu chinobatsira chirimwa chinonzi resveratrol.

Mune kumwe kuongorora kwemhuka, vaongorori vakawana kuti kurapwa ne resveratrol kwakakwanisa kudzora itsvo kuzvimba mumakonzo ane chirwere cheitsvo che polycystic.

Chishoma chemazambiringa matsvuku chinogadzira masikati makuru tudyo - uye vanoravira kunyange zviri nani chando!

Cranberries

Cranberries vagara vachirumbidzwa nekuda kwehutano hwavo hwedundira.

A muNutrition Journal yakaratidza kuti vakadzi vaidya zvinotapira, zvakaomeswa cranberries zuva nezuva kwemavhiki maviri vakaona kuderera kwezviitiko zvehurwere hutachiona hutachiona.

Cranberries dzakaomeswa zvinowedzera zvinonaka zvinotapira munzira yekusanganisa, saladi, kana kunyange oatmeal.

Michero yemichero

Ndimu, orenji, uye muto wevise zvese zvine citric acid, kana citrate.

Citrate inobatsira kudzivirira kuumbwa kweitsvo neyakagadzika nekusunga ne calcium mune weti. Izvi zvinotadzisa kukura kwecalcium makristasi, ayo anogona kutungamira kune itsvo matombo.

Uye zvakare, kunwa kapu yejusi nyowani pazuva kunogona kupa kune yako yezuva nezuva yakakurudzirwa yekudyiwa kwemvura.

Gungwa

Brown gungwa regungwa rakaverengerwa pamhedzisiro yaro parwatata, itsvo, uye chiropa. Muna 2014, makonzo akadyisa zvinodyiwa zvegungwa kwemazuva makumi maviri nemaviri zvakaratidza kudzikira kwese itsvo nekukuvara kwechiropa kubva kuchirwere cheshuga.

Edza pakiti yeakaomeswa, akakwenenzverwa egungwa nguva inotevera paunenge uchishuva chikafu chinonaka.

Zvokudya zvine calcium

Vanhu vazhinji vanotenda kuti kunzvenga calcium kunogona kubatsira kudzivirira itsvo matombo. Muchokwadi, zvakapesana ichokwadi.

Yakawandisa urinary oxalate inogona kutungamira kune itsvo matombo. Calcium inodiwa kusunga ne oxalate kudzikisa kufemerwa uye kubuda kwechinhu ichi.

Iwe unogona kusangana neinokurudzirwa kudya kwezuva nezuva kwe1.2 gramu yecalcium nekudya yakakwira-calcium chikafu, senge soya kana almond mukaka, tofu, uye yakasimbiswa zviyo.

3. Inwa tii yekuchenesa itsvo

Inoruma nettle

Inotetesa nettle chirimwa chisingaperi chakagara chichishandiswa mutsika yemakwenzi mishonga.

Inotsemura nettle shizha rine makomputa anobatsira ayo anogona kubatsira kudzikisa kuzvimba. Iyo zvakare yakakwira ma antioxidants, ayo anobatsira kuchengetedza muviri uye nhengo kubva kunetseka kweiyo oxidative.

Edza iyi tii: Chinyakare Mishonga yeMishonga Organic Nettle Leaf Tea

Hydrangea

Hydrangea inoyevedza maruva shrub, inozivikanwa kwazvo neayo lavender, pink, bhuruu, uye machena maruva.

Chazvino chakawana kuti zvakatorwa zve Hydrangea inotya yakapihwa kwemazuva matatu yakapihwa chekudzivirira kubva kukuvara kweitsvo. Izvi zvinogona kunge zvichikonzerwa neiyo antioxidant kugona kwemuti.

Edza iyi tii: Dr. Clark Chitoro cheItsvo Chenesa Tea

Sambong

Sambong inzvimbo inopisa inotonhora shrub, inozivikanwa kune dzimwe nyika dzakadai sePhilippines neIndia.

Mune rimwe, vaongorori vakaona kuti a Blumea balsamifera mushoma wakawedzerwa ku calcium oxalate makristasi akaderedza saizi yemakristasi. Izvi zvinogona kudzivirira kuumbwa kweitsvo matombo.

Edza iyi tii: Goridhe Spoon's Sambong Herbal Tea

4. Kuwedzera pamwe nekutsigira zvinovaka muviri

Vhitamini B-6

Vitamini B-6 yakakosha cofactor mune dzakawanda metabolic reaction. B-6 inodikanwa kune metabolism ye glyoxylate, iyo inogona kuve oxalate panzvimbo yeglycine kana B-6 yakashomeka.

Sezvambotaurwa pamusoro apa, yakawandisa oxalate inogona kutungamira kune itsvo matombo.

Kuwedzera nezuva B-yakaoma vhitamini iyo inopa makumi mashanu emamirigiramu eB-6.

Omega-3s

Iyo yakajairwa yekuAmerican chikafu inowanzo kuve yakakwira mukuzvimba omega-6 mafuta acids uye yakaderera mune inobatsira omega-3 fatty acids.

inoratidza kuti huwandu hwe omega-6 fatty acids hunogona kutungamira kuumbwe kweitsvo. Kuwedzera kwe omega-3s kunogona kudzikisira iyo metabolism ye omega-6s, ine yakanyanya kudya chiyero kuve 1: 1.

Wedzera pamwe nehove yemhando yepamusoro yehove ine 1.2 g yeese EPA uye DHA.

Potassium citrate

Potasium chinhu chakakosha che electrolyte chiyero uye pH muyero weti.

Therapy ne potassium citrate inogona kubatsira kudzikisira kuumbwa kweitsvo matombo, kunyanya kune vanhu vanoona zvinowanzoitika zvikamu. Kune avo vane nhoroondo yemamwe matambudziko eitsvo, taura nachiremba wako usati watora potasiamu zvinowedzera.

Inowedzerana nemultivitamin yezuva nezuva kana multimineral ine potasium.

Sampuro yemazuva maviri itsvo kuchenesa

Paunenge iwe waisa izvi zvekudya, mahebhu, uye zvinowedzerwa mune chako chikafu, ungangoda kufunga nezve kutora itsvo tsigiro kune inotevera nhanho.

Iyi sampuro yemazuva maviri yekuchenesa itsvo inofungidzirwa kubatsira kusimbisa itsvo dzako uye kubvisa muviri wako, asi hapana tsvagurudzo yekutsigira yekuchenesa chiito. Iri zano, zvakadaro, rinoshandisa chikafu kutsigira itsvo hutano.

Zuva 1

• Kudya kwemangwanani: 8 ounces imwe neimwe yakachena lemon, ginger, uye beet juice, pamwe ne 1/4 mukombe inotapira, cranberries yakaomeswa
• Kwekudya kwemasikati: Smoothie ye 1 mukombe almond mukaka, 1/2 mukombe tofu, 1/2 mukombe sipinashi, 1/4 mukombe maabriji, 1/2 apuro, uye 2 mashupuni manhanga mbeu
• Kudya kwemanheru: Yakakura yakavhenganiswa-miriwo saladhi ine 4 ounces akaonda mapuroteni (huku, hove, kana tofu), ine 1/2 mukombe mazambiringa uye 1/4 mukombe nzungu

Zuva 2

• Kudya kwemangwanani: Smoothie ye 1 mukombe soy mukaka, 1 bhanana rakaomeswa, 1/2 mukombe sipinashi, 1/2 mukombe bhuruu, uye 1 teaspoon spirulina
• Kwekudya kwemasikati: 1 mukombe unopisa mapira ane 1 mukombe muchero mutsva uye 2 mashupuni manhanga mbeu
• Kudya kwemanheru: Yakakura yakavhenganiswa-magidhi saradhi ine 4 ounces akaonda mapuroteni (huku, hove, kana tofu), ine 1/2 mukombe yakabikwa bhari uye inodonhedza yemuto mutsva wemurimu pamwe ne4 ounces yega yega isina kutapira Cherry muto uye jisi reorenji

Kutora

Vazhinji vanhu vane hutano havadi kugeza kana kuchenesa itsvo. Zvakadaro, kune zvakawanda zvekudya zvinobatsira, mishonga yemakwenzi, uye zvinowedzerwa zvinogona kutsigira itsvo hutano. Kana iwe uine nhoroondo yezvinetso zveitsvo, taura nemupi wako wezvehutano usati waedza itsvo kuchenesa. Inwa zvinwiwa zvakawanda zvisinei nezvaunoedza.

Kana iwe uri kutsvaga kubatsira itsvo dzako kuchenesa muviri wako, edza zvishoma nezvishoma kuisa mamwe emazano ari pamusoro.

Semazuva ese, kurukura nezvekuchinja kwekudya kana kwehutano nachiremba wako nguva isati yakwana - kunyanya usati wageza chero rudzi.