Ukwenza Ukuhlanzwa Kwezinso Zemvelo Ekhaya

-Delile

• 1. Hydration kuyisihluthulelo
• 2. Khetha ukudla okusekela impilo yezinso
• Amagilebhisi
• Ama-Cranberries
• Iziphuzo zezithelo
• Izimila zasolwandle
• Ukudla okunothe nge-calcium
• 3. Phuza itiye elihlanza izinso
• Imbabazane ehlabayo
• I-Hydrangea
• Sambong
• 4. Ukwengeza ngezakhi zomzimba ezisekelayo
• Uvithamini B-6
• I-Omega-3s
• I-potassium citrate
• Isampula yezinsuku ezimbili yokuhlanza izinso
• Usuku 1
• Usuku 2
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Izinso izitho ezimbili ezincane ezitholakala ngapha nangapha komgogodla, ngaphansi kwezimbambo. Badlala indima ebalulekile ekususeni imfucuza eyeqile, ukulinganisa ama-electrolyte, nokwakha ama-hormone.

Uma singekho isifo, ukudla okuyindilinga nokudla okwanele kwamanzi ngokuvamile kwanele ukugcina izinso zakho ziphilile.

Kodwa-ke, ukudla okuthile, amakhambi, nezithako kungasiza ukusekela izinso eziqinile.

Kusuka engilazini yakho yasekuseni yamanzi kuya kuleyo nkomishi eyengeziwe yetiye le-herbal, nazi izindlela ezine zokuhlanza izinso zakho nokuzigcina zisebenza ziqinile.

1. Hydration kuyisihluthulelo

Umzimba womuntu omdala wakhiwe cishe ngamaphesenti angama-60 amanzi. Zonke izitho ezilodwa, kusukela ebuchosheni kuye esibindini, zidinga amanzi ukuze asebenze.

Njengendlela yokuhlunga umzimba, izinso zidinga amanzi ukukhipha umchamo.Umchamo uwumkhiqizo oyimfucuza oyinhloko ovumela umzimba ukuthi ususe izinto ezingadingeki noma ezingadingekile.

Lapho ukusetshenziswa kwamanzi kuphansi, ivolumu yomchamo iphansi. Ukukhishwa komchamo ophansi kungaholela ekungasebenzi kahle kwezinso, njengokwakhiwa kwamatshe ezinso.

Kubalulekile ukuphuza amanzi anele ukuze izinso zikwazi ukukhipha kahle noma imiphi imfucuza eyeqile. Lokhu kubaluleke kakhulu ngesikhathi sokuhlanzwa kwezinso.

Ukuphuza uketshezi olunconywayo nsuku zonke cishe amalitha angu-3.7 kanye namalitha angu-2.7 ngosuku kwabesilisa nabesifazane, ngokulandelana, ngokusho kwe-Institute of Medicine.

2. Khetha ukudla okusekela impilo yezinso

Amagilebhisi

Amagilebhisi, amakinati, namanye amajikijolo aqukethe inhlanganisela yezitshalo enenzuzo ebizwa nge-resveratrol.

Kwesinye isifundo sezilwane, abacwaningi bathola ukuthi ukwelashwa nge-resveratrol kwakwazi ukwehlisa ukuvuvukala kwezinso kumagundane anesifo sezinso se-polycystic.

Idlanzana lamagilebhisi abomvu lenza isidlo esikhulu santambama - futhi banambitha iqhwa elingcono kakhulu!

Ama-Cranberries

Ama-Cranberries avame ukunconywa ngezinzuzo zawo zezempilo zesinye.

I-A ku-Nutrition Journal ikhombisile ukuthi abesifazane abadla ama-cranberries anoshukela, omisiwe nsuku zonke amasonto amabili babone ukwehla kwezifo zokutheleleka ngomchamo.

Ama-cranberries omisiwe ayengeza okumnandi kumzila wokuxuba, amasaladi, noma i-oatmeal.

Iziphuzo zezithelo

Ulamula, i-orange, nejusi lekhabe konke kune-citric acid, noma i-citrate.

I-Citrate isiza ukuvimbela ukwakheka kwamatshe ezinso ngokubopha nge-calcium emchameni. Lokhu kuvimbela ukukhula kwamakristalu e-calcium, angaholela ematheni ezinso.

Ngaphezu kwalokho, ukuphuza inkomishi yejusi entsha ngosuku kungaba nomthelela ekudleni kwakho uketshezi okunconywayo nsuku zonke.

Izimila zasolwandle

Izimila zasolwandle ezinsundu sezifundelwe imiphumela yazo ezuzisayo kumanyikwe, izinso, nesibindi. Ngonyaka we-2014, amagundane ondle izimila zasolwandle ezidliwayo isikhathi esiyizinsuku ezingama-22 akhombise ukwehla kokulimala kwezinso nesibindi kwesifo sikashukela.

Zama iphakethe lezimila zasolwandle ezomisiwe, ezinenkathi ngesikhathi esizayo lapho ufisa ukudla okulula.

Ukudla okunothe nge-calcium

Abantu abaningi bakholelwa ukuthi ukugwema i-calcium kungasiza ekuvimbeleni amatshe ezinso. Eqinisweni, okuphambene kuyiqiniso.

I-oxalate eningi kakhulu yomchamo ingaholela ematsheni ezinso. I-calcium iyadingeka ukubopha nge-oxalate ukunciphisa ukumuncwa nokukhishwa kwale nto.

Ungahlangabezana nokudla okunconywayo kwansuku zonke kwamagremu ayi-1,2 e-calcium ngokudla ukudla okunama-calcium amaningi, njengobisi lwe-soy noma lwe-alimondi, i-tofu, nezinhlamvu eziqinisiwe.

3. Phuza itiye elihlanza izinso

Imbabazane ehlabayo

I-Stinging nettle isitshalo esingapheli esinesikhathi eside sisetshenziswa emithini yokwelapha yendabuko.

Iqabunga le-nettle elihlabayo liqukethe izinto eziwusizo ezingasiza ukunciphisa ukuvuvukala. Iphinde ibe ne-antioxidants ephezulu, esiza ukuvikela umzimba nezitho ekucindezelekeni kwe-oxidative.

Zama leli tiye: Imithi Yesintu Yokwelashwa Kwe-Nettle Leaf

I-Hydrangea

I-Hydrangea isihlahla esihle sezimbali, esaziwa kakhulu nge-lavender yaso, epinki, eluhlaza okwesibhakabhaka nomhlophe.

Okusanda kuthola ukuthi okukhishwe kwe- I-Hydrangea iyethusa inikezwe izinsuku ezintathu inikeze umphumela wokuvikela ekulimaleni kwezinso. Lokhu kungenzeka ngenxa yamandla okulwa nesitshalo.

Zama leli tiye: Itiye Lokuhlanza Izinso LikaDkt Clark

Sambong

ISambong yindawo eshisayo yesimo sezulu esishisayo, ejwayelekile emazweni anjengePhilippines neNdiya.

Kwesinye, abacwaningi bathole ukuthi a UBlumea balsamifera ukukhishwa okungezwe kuma-calcium oxalate amakristalu kwehle usayizi wamakristalu. Lokhu kungavimbela ukwakheka kwamatshe ezinso.

Zama leli tiye: I-Sambong Herbal Tea yeGold Spoon

4. Ukwengeza ngezakhi zomzimba ezisekelayo

Uvithamini B-6

I-Vitamin B-6 iyi-cofactor ebalulekile ekuphenduleni okuningi komzimba. I-B-6 iyadingeka ekusetshenzisweni komzimba kwe-glyoxylate, engaba yi-oxalate esikhundleni se-glycine uma i-B-6 isilela.

Njengoba kushiwo ngenhla, i-oxalate eningi kakhulu ingaholela ematheni ezinso.

Ukwengeza ngevithamini yansuku zonke eyi-B enikeza okungenani ama-milligram angama-50 we-B-6.

I-Omega-3s

Ukudla okujwayelekile kwaseMelika kuvame ukuba ne-omega-6 fatty acids evuthayo futhi kube ne-omega-3 fatty acids enenzuzo.

iphakamisa ukuthi amazinga aphezulu e-omega-6 fatty acids angaholela ekwakhekeni kwamatshe ezinso. Ukwanda kwe-omega-3s kunganciphisa ngokwemvelo imetabolism ye-omega-6s, ngesilinganiso sokudla okungcono kakhulu kube ngu-1: 1.

Faka nge-oyili yezinhlanzi esezingeni eliphakeme yansuku zonke equkethe i-1.2 g ye-EPA ne-DHA

I-potassium citrate

I-Potassium yinto edingekayo yokulinganisela kwe-electrolyte kanye ne-pH ibhalansi yomchamo.

Ukwelashwa nge-potassium citrate kungasiza ekunciphiseni ukwakheka kwamatshe ezinso, ikakhulukazi kubantu abathola iziqephu eziphindaphindayo. Kulabo abanomlando wezinye izinkinga zezinso, khuluma nodokotela wakho ngaphambi kokuthatha izithako ze-potassium.

Faka nge-multivitamin yansuku zonke noma i-multimineral equkethe i-potassium.

Isampula yezinsuku ezimbili yokuhlanza izinso

Lapho usufake lokhu kudla, amakhambi, kanye nezengezo ekudleni kwakho, ungahle uthande ukucabanga ukuthatha ukusekelwa kwezinso zakho ezingeni elilandelayo.

Lesi sampula sokuhlanzwa kwezinso izinsuku ezimbili kucatshangwa ukuthi kuzokusiza ukuqinisa izinso zakho nokubulala umzimba wakho, kepha alukho ucwaningo lokusekela isenzo sokuhlanza. Lolu hlelo, noma kunjalo, lisebenzisa ukudla ukuxhasa impilo yezinso.

Usuku 1

• Ukudla kwasekuseni: Ama-ounces angu-8 ilamula ngalinye elisha, i-ginger, nejusi yebhitrudi, kanye ne-1/4 inkomishi enoshukela, ama-cranberries omisiwe
• Isidlo sasemini: Smoothie 1 inkomishi ubisi lwe-alimondi, 1/2 inkomishi tofu, 1/2 inkomishi isipinashi, 1/4 inkomishi amajikijolo, 1/2 apula, futhi 2 wezipuni imbewu ithanga
• Isidlo sakusihlwa: Isaladi enkulu yemifino exubekile enamaprotheni ayi-4 ounces (inkukhu, inhlanzi, noma i-tofu), efakwe amagilebhisi ayi-1/2 enkomishi no-1/4 wamakinati endebe

Usuku 2

• Ukudla kwasekuseni: I-Smoothie 1 inkomishi yobisi lwe-soy, ibhanana eli-1 elifriziwe, i-1/2 yenkomishi yesipinashi, i-1/2 yenkomishi eluhlaza okwesibhakabhaka, ne-1 ithisipuni spirulina
• Isidlo sasemini: 1 inkomishi amabele ashisayo afakwe 1 inkomishi yezithelo ezintsha nezipuni eziyi-2 zembewu yethanga
• Isidlo sakusihlwa: Isaladi enkulu yemifino exubekile enamaprotheni angama-ounces ama-4 (inkukhu, inhlanzi, noma i-tofu), ifakwe u-1/2 inkomishi yebhali ephekiwe kanye ne-drizzle yejusi kalamula omusha kanye nama-ounces ama-4 ijusi le-cherry elingenashukela nejusi le-orange

Ukuthatha

Abantu abaningi abaphilile abadingi ukugeza noma ukuhlanza izinso zabo. Noma kunjalo, kunokudla okuningi okunenzuzo, ama-herbal teas, nezithako ezingasekela impilo yezinso. Uma unomlando wezinkinga zezinso, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama ukuhlanza izinso. Phuza uketshezi oluningi kungakhathalekile ukuthi uzama ini.

Uma ufuna ukusiza izinso zakho zihlanze umzimba wakho, zama kancane ukufaka ezinye iziphakamiso ezingenhla.

Njengenjwayelo, xoxa nodokotela wakho nganoma yiziphi izinguquko zokudla noma zezempilo ngaphambi kwesikhathi - ikakhulukazi ngaphambi kokuhlanza noma yiluphi uhlobo.