ʻūhā ʻiʻoʻO nā ʻokiʻoki hikiwawe ʻole o nā ʻiʻo like ʻole. He ʻeha pinepine kēia mau ʻokiʻoki a hiki ke hoʻopilikia i nā hui ʻiʻo like ʻole.
ʻO nā ʻiʻo i hoʻopili pinepine ʻia, ʻo ia nā ʻiʻo ma ke kua o ko mākou wāwae lalo, ke kua o ko mākou ʻūhā, a me ka mua o ko mākou ʻūhā.
Paʻakikī paha ka hiamoe a me ka hele ʻana ma muli o ka ʻeha o ka ʻeha.
ʻO ka ʻeha hikiwawe, mau kekona a i 15 mau minuke ʻāʻī ʻiʻoʻO ia ka hōʻailona maʻamau o
He aha ke kumu o ka Muscle Cramps?
ʻūhā ʻiʻoNui nā kumu no. ʻO kekahi hopena ma muli o ka hoʻohana nui ʻana i nā ʻiʻo. Hana pinepine kēia i ka hoʻoikaika kino.
Hiki i ka ʻeha ʻana o ka ʻiʻo a me ka wai maloʻo ke hoʻoulu i ka cramps. ʻO ka dehydration ka lilo nui o ka wai i loko o ke kino.
ʻO nā haʻahaʻa haʻahaʻa o kekahi o kēia mau minerala e kōkua i ka hana o ka ʻiʻo olakino ʻūhā ʻiʻohiki ke kumu:
– Kalsium
– Potauma
- ʻO ka sodium
– Magnesium
I kekahi mau kūlana, he maʻi maʻi ʻūhā ʻiʻohiki ke kumu. ʻO kēia mau kūlana:
ʻO ka hoʻopiʻi ʻana i ke aʻalolo iwi kuamoʻo, hiki ke hoʻopuʻi i ka ʻiʻo ma nā wāwae ke hele a kū paha
– Ka waiʻona
– hāpai keiki
- ʻAʻole ʻāʻī
- Hypothyroidism a i ʻole ka hana haʻahaʻa thyroid gland
ʻūhā ʻiʻo He mea maʻamau ʻole ia a ʻaʻole koi i ka lāʻau lapaʻau. Eia naʻe, inā paʻakikī kēia mau ʻōpū a lōʻihi paha, pono ʻoe e ʻike i ke kauka. He hōʻailona paha kēia o kahi maʻi kino.
Nā Laʻau Kūlohelohe no ka ʻiʻo o ka ʻiʻo
Eia keia hoʻomaha i ka ʻiʻo o ka ʻiʻoEia kekahi mau polokalamu kōkua;
kalipuna
ʻO kekahi o nā minerale koʻikoʻi i ke kino he calcium. Mai ka nui o ka mineral iwi a hiki i ka hana ʻana o ka ʻōnaehana nerve, he mea nui ka calcium i kā mākou mau hana āpau.
ʻūhā ʻiʻo Ua manaʻo ʻia ʻo ka nele o ka calcium ke kuleana no ka nui o kēia mau kūlana, no ka mea, ʻo ka nele o ka calcium ka mea e pale ai i nā ʻiʻo mai ka hoʻomalu ʻana a me ka neʻe pono ʻana.
ʻO nā meaʻai nui i ka calcium ka lau ʻōmaʻomaʻo, ka paʻakai, nā ʻalemona a me nā iʻa.
electrolytes
Pono kēia mau mineral koʻikoʻi no ka hoʻololi ʻana o ka wai a me ka neʻe ʻana o ka ʻiʻo i loko o ke kino kanaka.
ʻūhā ʻiʻoʻO nā electrolytes mua ʻelua e pili ana me ʻūhā ʻiʻoInā loaʻa ʻoe i ka maʻi maʻi diabetes, nele paha ʻoe i kēia mau meaʻai.
Loaʻa pinepine ʻia ka Magnesium i nā nati, nā pīni, a me nā kīʻaha, ʻoiai he kiʻekiʻe ka potassium i ka maiʻa.
pā hoʻomehana
ʻāʻī ʻiʻoInā hoʻopili ʻoe i nā pads hoʻomehana i ka wahi i hoʻopilikia ʻia, hiki iā ia ke hoʻoulu i ke kahe o ke koko i ka wahi, hiki ke hoʻomaʻamaʻa hou i ka oxygen a hoʻomaʻemaʻe i nā ʻiʻo, a laila e hoʻomaha ai i ka ʻeha o ka cramp.
Pono e hoʻololi ʻia nā pā mehana me ka hau i loko o nā hola mua ma hope o ka ʻūhā, ʻoi aku ka lōʻihi o ka lōʻihi.
ʻO ka cider Apple cider
ʻO ka cider Apple cidernin Loaʻa iā ia nā pono like ʻole no ke kino a hoʻohana ʻia no nā mea āpau mai ka hoʻomaikaʻi ʻana i ke olakino ʻili a hiki i ka hoʻomaʻamaʻa ʻana. ʻO ka wīnega apple cider he waiwai nui i ka potassium.
He mea koʻikoʻi ka potassium no ke koena o ka wai a me ka hoʻoili ʻana i loko o ke kino, no laila, ʻo ka ʻai ʻana i nā mea liʻiliʻi o ka ʻāpala cider winika hiki ke hoʻonui i ka hiki o ke kino e hoʻemi i ka haʻalulu i loko o kēia mau ʻiʻo puʻupuʻu.
ʻAilina koloka
Mau ka poʻe e ʻike nei i nā ʻiʻo ʻiʻo Paipai ʻia nā lāʻau anti-inflammatory ikaika no ʻaila koloka ʻO ia ka hoʻopili ʻana i nā mea anti-inflammatory e like me ka pololei i ka wahi cramp.
ʻO nā mea hana i loko o ka ʻaila clove ʻaʻole e hōʻemi wale i ka pehu ʻana i nā ʻiʻo i hoʻopili ʻia, akā he analgesic nō hoʻi i ke ʻano, e hōʻemi ana i ka ʻeha.
Vitamin E
ʻūhā ʻiʻo Manaʻo ʻia ka Vitamin E no ka mea e hoʻoikaika i ke kahe o ke koko ma o nā aʻa ʻūhā ʻiʻohiki ke paʻakikī loa ka hoʻokumu ʻana.
Su
ʻO ka wai maloʻo he a ʻāʻī ʻiʻoʻo ia ke kumu maʻamau o Ke loaʻa ʻole i nā ʻiʻo ka nui o ka wai i hoʻouna ʻia iā lākou, ʻaʻole hiki iā lākou ke hana i kā lākou mau hana a paʻa a paʻa.
puʻe
ʻāʻī ʻiʻoKe hoʻopili ʻoe i ke kaomi i ka wahi, hiki i kēia kaomi ke hoʻonui i ke kahe o ke koko i ka wahi, e hoʻomaha ai ka ʻiʻo.
Hiki i kēia ke lawe i ke ʻano o ka lomilomi mālie a i ʻole ke kaomi maʻalahi i ka ʻiʻo ʻokiʻoki.
ʻO nā meaʻai e hoʻomaha ai i ka ʻiʻo o ka ʻiʻo
ʻOiai ʻaʻole i ʻike mau ʻia ke kumu maoli, ʻo ka hoʻoikaika kino, nā ʻano neuromuscular abnormalities, nā kūlana olakino, electrolyte imbalance, hoʻohana i ka lāʻau lapaʻau, a me ka dehydration nā kumu maʻamau o ka ʻiʻo.
Kekahi mau noiʻipotasiuma, ka sodium a me kamakanekiuma hōʻike i kekahi mau meaʻai, me
Eia kekahi, magnesiumVitamin D a me nā hemahema i nā meaʻai, e like me kekahi mau huaora B ʻūhā ʻiʻo hiki ke hoʻonui i ka likelihood.
No kēia mau kumu, ka ʻai ʻana i nā meaʻai momona, ʻoi aku ka waiwai o nā huaora a me nā minela, ʻūhā ʻiʻoHiki ke kōkua i ka hōʻemi ʻana i ka maʻi a me ka pale ʻana mai ka hiki ʻana mai.
ʻaneʻi nā meaʻai hiki ke kōkua i ka hōʻemi ʻana i ka ʻiʻo o ka ʻiʻo...
avocado
avocado, ʻūhā ʻiʻoHe hua ʻono ia i hoʻopiha ʻia me nā meaʻai hiki ke kōkua i ka pale ʻana
He waiwai nui ia i ka potassium a me ka magnesium, ʻelua mau minela e hana like me nā electrolytes i loko o ke kino a pāʻani i ke ola kino.
ʻO nā electrolytes nā mea uila e pono ai ke kino e hana i nā hana koʻikoʻi, me ka ʻoki ʻana i ka ʻiʻo.
Ke lilo nā electrolytes i kaulike ʻole, no ka laʻana ma hope o ka hoʻoikaika kino kino, ʻūhā ʻiʻo nā hōʻailona e like me
No laila, pinepine ʻāʻī ʻiʻo ʻike, ʻai i nā meaʻai momona i nā electrolytes, e like me ka avocados.
watermelon
ʻūhā ʻiʻoʻO kekahi kumu paha ʻo ka dehydration. Pono ka hana ʻana o ka ʻiʻo kūpono i ka hydration kūpono, a ʻo ka nele o ka wai hiki ke keʻakeʻa i ka hiki ʻana o nā ʻiʻo ʻiʻo e ʻaelike. i nā ʻōpū hiki ke hana a hoʻonui paha iā lākou.
watermelonHe hua me ka nui loa o ka wai. Aia ma kahi o 92% ka wai.
He kumu maikaʻi ia o ka magnesium a me ka potassium, ʻelua mau mea koʻikoʻi no ka hana o ka ʻiʻo holoʻokoʻa.
Yogurt
YogurtHe huahana waiu maikaʻi ia i kiʻekiʻe i nā meaʻai he nui, ʻo ia hoʻi ka potassium, phosphorus, a me ka calcium, ʻo ia mau mea a pau e hana i nā electrolytes i loko o ke kino.
Pono nā ʻiʻo i ka calcium no ka hana pono ʻana, no laila, ʻo ka nele o ka calcium i loko o ke koko e hiki ke alakaʻi i nā pilikia pili i ka ʻiʻo, e like me nā ʻiʻo ʻiʻo a me ka puʻuwai ʻole.
hupa iwi
hupa iwiHana ʻia ia ma ka hoʻolapalapa ʻana i nā iwi holoholona i ka wai no ka manawa lōʻihi, maʻamau ma mua o 8 mau hola.
ʻO ka hupa iwi no nā kumu like ʻole ʻūhā ʻiʻohiki ke kōkua i ka hōʻemi Hāʻawi ʻia i ka wai, loaʻa iā ia nā waiwai moisturizing, ka mea ʻūhā ʻiʻohiki ke hoemi.
Eia kekahi, he kumu maikaʻi ka magnesium, calcium a me ka sodium ka hupa iwi, hiki ke pale i ka ʻeha.
lau pipi
ʻO ka lau pīkī ka piko momona o ka mea kanu beet. ʻO kēia kekahi o nā ʻōmaʻomaʻo momona maikaʻi loa hiki iā ʻoe ke ʻai a ua hoʻopiha ʻia me nā ʻano meaʻai e kākoʻo ana i ke olakino ʻiʻo a hiki ke hōʻemi i ka pilikia o ka ʻiʻo.
No ka laʻana, ʻo 1 kīʻaha (144 grams) o nā lau beet i kuke ʻia aia ma mua o 20% o ka ʻai i ʻōlelo ʻia no ka potassium a me ka magnesium. He waiwai nui ia i ka calcium, phosphorus a me nā hua B, he mea nui ia no ka hana ʻana o ka ʻiʻo.
nā meaʻai fermented
e like me nā pīkīnā meaʻai fermented maʻamau ka sodium a me ʻūhā ʻiʻoHe kiʻekiʻe ia i nā meaʻai ʻē aʻe e hiki ke kōkua i ka hoʻēmi ʻana i ka pehu.
Ua hōʻike kekahi mau haʻawina e hiki ke kōkua i ka ʻai ʻana i ka wai pickle i ka pale ʻana i nā ʻiʻo i hoʻoiho ʻia e ka uila i ka poʻe haʻuki.
Salemona
SalemonaHāʻawi ia i kahi kumu waiwai nui o ka protein, nā momona anti-inflammatory maikaʻi a me nā meaʻai ʻē aʻe e hiki ke kōkua i ka pale ʻana i nā ʻiʻo o ka ʻiʻo, me nā huaora B, potassium, magnesium a me phosphorus.
Kekahi, ʻāʻī ʻiʻoHe kiʻekiʻe i ka hao, he mineral e pono ai no ka hana ʻana i ke koko olakino, ka oxygenation o ka ʻiʻo ʻiʻo, a me ke kahe koko, he mea nui ia no ka pale ʻana i ka maʻi puʻuwai.
Eia kekahi, he kumu maikaʻi ia o ka vitamina D. He mea koʻikoʻi ka loaʻa ʻana o nā pae koko olakino o ka huaora D no ka hana ʻana o ka ʻiʻo, a ʻo ka hemahema o kēia meaʻai hiki ke alakaʻi i nā hōʻailona ʻiʻo e like me ka ʻeha ʻiʻo, ka spasms a me ka nāwaliwali.
Sardine
Loaʻa i kēia mau iʻa liʻiliʻi ka calcium, hao, phosphorus, potassium, sodium, vitamin D a me ka magnesium.
He mineral koʻikoʻi nō ia no ka hana ʻana o ka ʻiʻo.selenium ma ke ano o ke kiekie. Hiki i nā haʻahaʻa selenium haʻahaʻa ke alakaʻi i ka nāwaliwali o ka ʻiʻo a i ʻole nā pilikia ʻiʻo ʻē aʻe.
Pehea e pale ai i ka ʻiʻo o ka ʻiʻo?
Kāohi ʻana i nā ʻiʻo ʻiʻoʻO ke ala maʻalahi loa e kōkua ai, ʻo ia ka hoʻopaʻa ʻana i nā hoʻomaʻamaʻa e hoʻopaʻa ai i nā ʻiʻo a hoʻoulu i ka cramps.
Hiki iā ʻoe ke:
- Hoʻomaʻamaʻa ma mua o ka hoʻoikaika kino. ʻO ka hoʻomaʻamaʻa ʻole hiki ke hoʻoulu i ka ʻiʻo a me ka ʻeha.
- Mai hoʻoikaika koke ma hope o ka ʻai ʻana.
- E ʻoki i nā meaʻai a me nā mea inu i loko o ka caffeine, e like me ke kofe a me ke kokoleka.
- E inu i ka wai e pale ai i ka maloo. Hoʻonui ka wai i ke kino ke hoʻoikaika kino, no laila e hoʻonui i kou inu wai i ka wā e hoʻoikaika ai.
- E hoʻokō maoli i kāu pono calcium a me ka pālolo ma ka inu ʻana i ka waiū a me ka wai ʻalani a me ka ʻai ʻana i ka maiʻa.
