4 mapepeti akareruka kudzivirira kupwanya

Zvemukati

• 1. Strawberry uye chestnut muto
• 2. Beet uye muto weapuro
• 3. Mvura yehuchi uye apple cider vhiniga
• 4. Banana Smoothie uye nzungu ruomba

Chikafu chakadai semabhanana, oats uye mvura yekokonati, sezvo vakapfuma muzvinhu zvinovaka muviri zvakaita semagesium uye potasium, isarudzo dzakanaka dzekuisa mumenu uye kudzivirira husiku tsandanyama dzinokatyamadza kana kirimu dzakabatana nemuitiro wekurovedza muviri.

Cramp inoitika kana paine kusagadzikana kwekuzvipira kwemaviri kana mhasuru, zvichikonzera kurwadziwa uye kutadza kufambisa nharaunda yemuviri yakakanganiswa, uye inowanzo sunganidzwa nekushaikwa kwemvura kana zvinovaka muviri mumuviri, senge magnesium, potasium, calcium uye sodium.

Heano mana mabikirwo ekudzivirira dambudziko iri.

1. Strawberry uye chestnut muto

Strawberries akapfuma mu potassium, phosphorus uye vhitamini C, nepo chestnuts iine hupfumi hweB mavitamini uye magnesium, iyo inobatsira kupa yakawanda simba kune yakanaka mhasuru kudzvinyirira uye kudzivirira maronda. Kuti upedze iyo yekubheka, coconut mvura inoshandiswa seyakasikwa isotonic.

Zvisungo:

• 1 kapu yetirobheri tii
• 150 ml yemokonati mvura
• 1 tablespoon yemasheashe

Kugadzirira modhi: Kurova zvese zvinoshandiswa mu blender uye kunwa ice cream.

2. Beet uye muto weapuro

Beet nemaapuro ndiwo manyuko makuru emagesium uye potasium, mishonga yakakosha yekudzora tsandanyama. Uye zvakare, ginger ine antioxidant uye inorwisa-kupisa zvivakwa, ichichengetedza yakanaka oksijeni uye zvinovaka muviri kumhasuru.

Zvisungo:

• 1 pasipuni isina kudzika ye ginger
• 1 apuro
• 1 beet
• 100 ml yemvura

Kugadzirira modhi: Rova zvese zvinoshandiswa mu blender uye unwe pasina kutapira.

3. Mvura yehuchi uye apple cider vhiniga

Uchi uye apple cider vhiniga inobatsira kuenzanisa ropa uye kudzivirira shanduko mu pH, kuchengetedza ropa homeostasis uye kudya kwakanaka kwemhasuru.

Zvisungo:

• 1 tablespoon yeuchi hweuchi
• 1 tablespoon yeapuro cider vhiniga
• 200 ml yemvura inopisa

Kugadzirira modhi: Sanganisa huchi nevhiniga mune zvinopisa uye zvinwe paunenge uchimuka kana usati warara.

4. Banana Smoothie uye nzungu ruomba

Bhanana rakapfuma mu potassium uye rine mukurumbira wekudzivirira kurwadza, nepo nzungu dzakapfuma mu magnesium, sodium uye potasium, zvakakosha zvinovaka muviri zvetsandanyama.

Zvisungo:

• 1 bhanana
• 1 tablespoon nzungu ruomba
• 150 ml yemukaka kana chinwiwa chemuriwo

Kugadzirira modhi: Rova zvese zvinoshandiswa mu blender uye unwe pasina kutapira.

Ona zvimwe zvekudya zvinobatsira kurwisa uye kudzivirira kurwadza.