12 Ukudla Okungasiza Ngezihlunu Zemisipha

-Delile

• 1. Ukwatapheya
• 2. Ikhabe
• 3. Amanzi kakhukhunathi
• 4. Ubhatata
• 5. I-yogurt yamaGrikhi
• 6. Umhluzi wamathambo
• 7. UPapaya
• 8. Imifino ye-beet
• 9. Ukudla okubilile
• 10. I-Salmon
• 11. AmaSmoothies
• 12. Amasardadi
• Okubalulekile

Ukuqunjelwa kwemisipha kuyisifo esingakhululeki esivezwa ukuphambana kobuhlungu, kokuzibandakanya kwesicubu noma ingxenye yemisipha. Ngokuvamile zimfushane futhi zivame ukudlula ngemizuzwana embalwa kuye kumaminithi ambalwa (,).

Yize imbangela ngqo ingaziwa njalo, ukuzivocavoca okukhulu, ukungajwayelekile kwe-neuromuscular, izimo zezokwelapha, ukungalingani kwe-electrolyte, ukusetshenziswa kwemithi, nokuphelelwa amandla kwamanzi kucatshangwa ukuthi kungabanikeli abavamile ().

Olunye ucwaningo lukhombisa ukuthi ukufaka izakhi ezithile endaweni yazo, kufaka phakathi i-potassium, i-sodium, ne-magnesium, kungasiza ekulweni nezikhwebu zemisipha. Futhi, ukushoda kwezakhamzimba ezinjenge-magnesium, uvithamini D, namavithamini athile we-B kungandisa amathuba okuqina kwemisipha (,,).

Ngenxa yalezi zizathu, ukudla ukudla okunomsoco ocebile ngamavithamini namaminerali athile kungasiza ukunciphisa ukuncipha kwemisipha nokukuvimbela ukuthi kungenzeki kwasekuqaleni.

Nakhu ukudla okungu-12 okungasiza ngamajaqamba emisipha.

1. Ukwatapheya

Ukotapeya yizithelo ezinokhilimu, ezimnandi ezigcwele izakhamzimba ezingasiza ekuvikeleni amajaqamba emisipha.

Bacebile ikakhulukazi kwi-potassium ne-magnesium, amaminerali amabili asebenza njengama-electrolyte emzimbeni futhi adlala izindima empilweni yemisipha. Ama-electrolyte yizinto ezisebenza ngogesi umzimba wakho odinga ukwenza imisebenzi ebucayi, kufaka phakathi ukusikwa kwemisipha (,).

Lapho ama-electrolyte engalingani, njengasemuva kokuvivinya umzimba okukhulu, kungavela izimpawu ezinjenge-cramping yemisipha ().

Ngakho-ke, uma uhlangabezana namajaqamba wemisipha kaningi, uqiniseke ukuthi udla ukudla okuningi okune-electrolyte okufana nama-avocado kungasiza.

2. Ikhabe

Esinye sezimbangela zemisipha yikukhuphuka emzimbeni. Ukusebenza kahle kwemisipha kudinga ukufuthwa okwanele, futhi ukuntuleka kwamanzi kungavimbela ikhono lamaseli emisipha ukwenza inkontileka, okungadala noma kubhebhethekise i-cramping ().

Ikhabe isithelo esinamanzi amaningi kakhulu. Eqinisweni, ikhabe cishe liyi-92% lamanzi, okwenza kube yinto enhle kakhulu yokudla okulula ().

Ngaphezu kwalokho, ikhabe lingumthombo omuhle we-magnesium ne-potassium, amaminerali amabili abalulekile ekusebenzeni kwemisipha ngokuphelele.

3. Amanzi kakhukhunathi

Amanzi kakhukhunathi kuyindlela yokuzikhethela yabasubathi abafuna ukuvuselela futhi bagcwalise ama-electrolyte ngokwemvelo - futhi ngesizathu esihle.

Kungumthombo omuhle kakhulu wama-electrolyte, ahlinzeka nge-calcium, i-potassium, i-sodium, i-magnesium, ne-phosphorus - konke okungasiza ekwehliseni ukuqunjelwa kwemisipha ().

Olunye ucwaningo luthole ukuthi lapho abasubathi besilisa abali-10 bevuselelwa kabusha ngesiphuzo esine-electrolyte esifana namanzi kakhukhunathi ngemuva kokuzivocavoca kakhulu, bebengathinteki kakhulu ezinkingeni zemisipha ezikhuthazwa ugesi, uma kuqhathaniswa nesikhathi lapho bethambisa ngamanzi avamile ().

Lokhu kungakhombisa ukuthi ukuhlala unamanzi ngamanzi kakhukhunathi acebile nge-electrolyte kungasiza ekunciphiseni ukuthambekela kwakho ekubambeni imisipha ngemuva kokuzivocavoca, yize kudingeka olunye ucwaningo.

4. Ubhatata

Ubhatata uphakathi kwemifino enempilo ongayidla ngenxa yenhlanganisela enamandla yamavithamini, amaminerali, kanye nezakhi zezitshalo ezitholakala enyameni nasesikhunjeni.

Zigcwele i-potassium, i-calcium, ne-magnesium - amaminerali abalulekile ekusebenzeni kwemisipha.

Eqinisweni, inkomishi eyi-1 (200 amagremu) ebhatata eliwashiwe iletha ngaphezu kwe-20% yokudla okunconyiwe kwe-potassium futhi cishe i-13% yokudla okunconyiwe kwe-magnesium ().

5. I-yogurt yamaGrikhi

I-yogurt yamaGrikhi ingumkhiqizo wobisi ophilile ophakeme kwizakhi eziningi zomzimba, ikakhulukazi i-potassium, i-phosphorus, ne-calcium - konke okusebenza njengama-electrolyte emzimbeni wakho.

Imisipha idinga i-calcium ukuze isebenze kahle, yingakho ukungabikho kwe-calcium egazini lakho kungaholela ezinkingeni ezihlobene nemisipha, kufaka phakathi amajaqamba wemisipha kanye nokushaya kwenhliziyo okungajwayelekile ().

I-yogurt yamaGrikhi nayo ilayishwe amaprotheni, adingekayo ekukhuleni nasekulungiseni izicubu zemisipha.

Ngakho-ke, ukudla iyogathi yamaGrikhi ngemuva kokuzivocavoca kanzima kungasiza ekugcwaliseni izakhamzimba ezithile ezingavimbela amajaqamba ahlobene nokuvivinya umzimba, kanye nokukhulisa ukululama kwemisipha ().

6. Umhluzi wamathambo

Umhluzi wethambo wenziwa ngokuminza kwamathambo ezilwane emanzini isikhathi eside, imvamisa ngaphezulu kwamahora ayi-8, ukudala umhluzi ogxilisiwe. Izithako ezinjenge-apula cider uviniga, amakhambi nezinongo ngokuvamile ziyangezwa ukukhulisa inani lokudla okunempilo nokunambitheka.

Umhluzi wethambo ungasiza ukunciphisa amajaqamba emisipha ngezizathu ezithile. Njengoba kunikezwe ukuthi kunguketshezi, ukuphuza kungakusiza ukuthi uhlale unamanzi, okunganciphisa ukuqunjelwa kwemisipha.

Futhi, umhluzi wethambo ungumthombo omuhle we-magnesium, calcium, ne-sodium - izakhamzimba ezingasiza ukuvimbela ukuqunjelwa.

Lapho wenza umhluzi wethambo, qiniseka ukupheka umhluzi isikhathi eside bese ufaka into ene-asidi, efana ne-apula cider uviniga, kuresiphi yakho.

Ucwaningo lukhombisa ukuthi ukunciphisa i-bone broth pH ngokwandisa i-asidi nokupheka umhluzi isikhathi eside kunamahora ayi-8 kuholela ekugxileni okuphezulu kakhulu kwe-calcium ne-magnesium kumkhiqizo ophelile ().

7. UPapaya

Upopo yizithelo ezihlwabusayo zasezindaweni ezishisayo eziphakeme kakhulu nge-potassium ne-magnesium. Eqinisweni, i-papaya eyodwa eyi-11-ounce (310-gram) iletha cishe i-15% ne-19% yokufakwa okunconyiwe kwe-potassium ne-magnesium, ngokulandelana ().

Ucwaningo olulodwa kwabesifazane abangama-230 luthole ukuthi labo abahlangabezana namajaqamba emisipha badla i-potassium engadli kakhulu kunalabo abangazange babenalo lolu phawu ().

Ngakho-ke, ukudla ukudla okune-potassium eningi njengama-papayas kungasiza ekunciphiseni ubungozi bokuhlaselwa yimisipha. Kodwa-ke, kudingeka olunye ucwaningo kule ndawo.

8. Imifino ye-beet

Imifino ye-beet iziqongo ezinamaqabunga, ezinomsoco zesitshalo sebhitrudi. Ziphakathi kwemifino enomsoco kakhulu ongayidla futhi igcwele izakhamzimba eziningi ezisekela impilo yemisipha futhi ezinganciphisa ubungozi bokuqina kwezicubu.

Isibonelo, inkomishi eyi-1 (i-144 gram) yemifino ephekiwe ephekiwe iqukethe ngaphezulu kwe-20% yokudla okunconywayo kokubili i-potassium ne-magnesium. Futhi bacebile nge-calcium, i-phosphorus, namavithamini e-B, abalulekile ekusebenzeni kwemisipha kanye ().

Ngaphezu kwalokho, imifino ye-beet ilayishwe ama-nitrate, okuyizinhlanganisela ezisiza ukuthuthukisa ukusebenza komkhumbi wegazi, ukuqinisekisa ukugeleza kwegazi okufanele kuya emisipheni yakho. Ukwenza ngcono ukugeleza kwegazi kungasiza ekunciphiseni amajaqamba ().

9. Ukudla okubilile

Ukudla okubilisiwe, okufana namakhukhamba kanye ne-kimchi, kuvame ukuba ne-sodium nezinye izakhamzimba ezingasiza ukunciphisa amajaqamba emisipha. Kuyathakazelisa ukuthi olunye ucwaningo lukhombisile ukuthi ukusebenzisa ujusi wamakhukhamba kungasiza ekuvimbeleni amajaqamba emisipha kagesi kubagijimi.

Ucwaningo olwenziwe kubasubathi besilisa lukhombisile ukuthi ukuphuza inani elincane lejusi le-pickle elisuselwa kuma-pickle aphelele kunciphise ubude besikhwama semisipha obenziwe ngogesi ngamasekhondi angama-49.1, uma kuqhathaniswa nokuphuza amanzi alula noma kungabikho nhlobo uketshezi ().

Ama-pickle, kanye nokunye ukudla okuvutshiwe okubandakanya i-kimchi ne-sauerkraut, acebile ngama-electrolyte afana ne-sodium futhi angaba yisinqumo esihle kulabo abahlangabezana namajaqamba emisipha avamile.

Kodwa-ke, khumbula ukuthi ucwaningo oluthe xaxa luyadingeka ngaphambi kokudla neziphuzo ezivutshiwe kunganconywa njengokwelashwa kwamajaqamba emisipha.

10. I-Salmon

I-Salmon ingumthombo ocebile ngokumangazayo wamaprotheni, amafutha anempilo okulwa nokuvuvukala, nezinye izakhamzimba ezingasiza ekuvikeleni amajaqamba emisipha, kufaka phakathi amavithamini B, i-potassium, i-magnesium ne-phosphorus ().

I-Salmon nayo inensimbi eningi, amaminerali abalulekile ekukhiqizeni amangqamuzana egazi anempilo, i-oxygenation yezicubu zomzimba, nokugeleza kwegazi, okubalulekile ekuvikeleni i-cramp muscle ().

Ngokwengeziwe, i-salmon ingumthombo omuhle kavithamini D. Ukuba namazinga egazi anempilo kavithamini D kubalulekile ekusebenzeni kwemisipha, futhi ukuntuleka kwalesi sakhi kungaholela ezimpawu zemisipha, ezinjengobuhlungu bemisipha, ukuphazamiseka, nobuthakathaka ().

I-salmon ebanjwe endle ingumthombo ocebile kavithamini D futhi iboniswe ukuthi iqukethe phakathi kuka-8-55 mcg ngama-ounces angu-100 (100 amagremu).

Isincomo samanje sokudla i-vitamin D yi-15 mcg ngosuku kubantu abadala, okwenza isalmon ebanjwe endle kube ukukhetha okuhle kubantu abafuna ukukhulisa ukudla kwabo le vithamini ebalulekile (23,).

11. AmaSmoothies

Ama-Smoothies ayindlela enhle kakhulu kubantu abathola amajaqamba emisipha. Azigcini nje ngokuhambisa amanzi kodwa futhi zingenziwa ngezifiso ukuze ziqukathe umthamo onenhliziyo wezakhamzimba ezisekela imisipha.

Isibonelo, ukuhlanganisa amajikijolo afriziwe, isipinashi, ibhotela le-almond, ne-yoghurt yamaGrikhi ku-smoothie elula yokuphuza kungasiza ukuletha amavithamini namaminerali imisipha yakho edinga ukusebenza ezingeni elifanele.

Futhi, ukusika ama-smoothies acebile okunomsoco kungavimbela amajaqamba ngokuqinisekisa ukuthi umzimba wakho unamanzi afuthwe kahle futhi uphehlwa.

12. Amasardadi

Ama-sardine angaba mancane, kepha apakisha isibhakela uma kukhulunywa ngokudla okunomsoco.

Lezi zinhlanzi ezincane ziphezulu kakhulu kwizakhamzimba ezingasiza ekuvikeleni nasekunciphiseni amajaqamba, kufaka phakathi i-calcium, i-iron, i-phosphorus, i-potassium, i-sodium, i-vitamin D, ne-magnesium ().

Futhi ziphezulu kwi-selenium, amaminerali adlala indima ebalulekile ekusebenzeni kwemisipha. Izinga eliphansi le-selenium lingaholela ekubeni buthakathaka kwemisipha noma ezinye izinkinga zemisipha, okwenza kubalulekile ukufaka ukudla okwanele okune-selenium njengama-sardine ekudleni kwakho ().

Okubalulekile

Ukuqunjelwa yimisipha kuyisifo esibuhlungu esibonwa abantu abaningi.

Ngenhlanhla, ukudla ukudla okunomsoco ocebile kumavithamini athile namaminerali kungasiza ekuvikeleni nasekwelapheni amajaqamba.

Uma uvame ukuzwa amajaqamba emisipha, zama ukungeza ukudla neziphuzo ezimbalwa kulolu hlu ekudleni kwakho ukuze uthole ukukhululeka kwemvelo.

Uma izimpawu zakho zingathuthuki noma ziba zimbi, qiniseka ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nezimbangela nezindlela zokwelashwa ezingaba khona.