Izixazululo zemvelo zokuqeda amajaqamba

-Delile

• ijusi yewolintshi
• Amanzi kakhukhunathi
• Yidla ubhanana

Isixazululo esilula sezinhlungu ukuphuza ijusi kalamula noma amanzi kakhukhunathi, ngoba anamaminerali, njenge-magnesium ne-potassium, asiza ukuvimbela amajaqamba.

Kuqubuka amajaqamba ngenxa yokushoda kwamaminerali, njenge-potassium, i-magnesium, i-calcium ne-sodium, kodwa futhi ngenxa yokwehla kwamanzi emzimbeni, yingakho kuvamile kwabesifazane abakhulelwe noma abasubathi abangaphuzi amanzi anele. Ngalesi sizathu, kubalulekile futhi ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku ukuqinisekisa ukufuthwa futhi ngaleyo ndlela uvimbele amajaqamba.

ijusi yewolintshi

Ijusi le-orenji licebile nge-magnesium, esiza ukulawula ukucindezela kwemisipha ne-potassium esebenza ukukhulula imisipha, esiza ekwelapheni nasekuvimbeleni amajaqamba.

Izithako

• Amawolintshi ama-3

Imodi yokulungiselela

Susa wonke ujusi emawolintshi ngosizo lwejusi bese uphuza izingilazi ezi-3 zejusi ngosuku.

Yazi ukuthi yikuphi okunye ukudla ongakudla ukuze ulwe namajaqamba:

Amanzi kakhukhunathi

Ukuphuza u-200 ml wamanzi kakhukhunathi ngosuku kusiza ekwelapheni nasekuvimbeleni ukuvela kwezinsika, ngoba amanzi kakhukhunathi ane-potassium, esiza imisipha yakho ukuba ikhululeke.

Ngaphezu kwala makhambi asekhaya, kubalulekile ukugwema ikhofi neziphuzo ezine-caffeine, njengezinye iziphuzo ezibandayo, ngoba i-caffeine yenza kube lula ukuqeda uketshezi futhi kungaholela ekungalingani kwamaminerali, kusize ukuvela kwezinsika.

Yidla ubhanana

Isixazululo esihle sokuzenzela ukuqeda amajaqamba ukudla ibhanana eli-1 ngosuku, ibhulakufesi noma ngaphambi kokuzivocavoca. Ubhanana ugcwele i-potassium, uyindlela enhle engokwemvelo yokulwa namajaqamba ebusuku onyaweni, enkonyane noma kunoma iyiphi enye indawo yomzimba.

Izithako

• 1 ubhanana
• uhhafu wepopo
• 1 ingilazi yobisi olunamafutha

Imodi yokulungiselela

Shaya yonke into ku-blender bese uyiphuza. Enye indlela enhle ukudla ubhanana ocubuziwe nge-1 isipuni soju no-1 isipuni se-granola, i-oats noma okunye okusanhlamvu okuphelele.

Okunye ukudla okunothe nge-potassium ne-magnesium kukhonaama-oysters, isipinashi nama-chestnut, okumele futhi ukuthi ukusetshenziswa kwabo kukhuphuke, ikakhulukazi ngesikhathi sokukhulelwa, okuyilapho amajaqamba ajwayeleka khona, kepha udokotela kufanele futhi anikeze ukwenziwa kwesengezo sokudla se-magnesium.