Chii chinonzi Muscle Cramps, Zvinokonzera, Nzira Yokudzivirira Sei?

tsandanyama crampszvinongoerekana zvaitika, zvisazvidira kukokera kwetsandanyama dzakasiyana-siyana. Izvi zvibvumirano zvinowanzorwadza uye zvinogona kukanganisa mapoka akasiyana-siyana emhasuru.

Tsandanyama dzinowanzobatwa imhasuru dziri kuseri kwegumbo redu rezasi, kumashure kwechidya chedu, uye kumberi kwechidya chedu.

Kurara nekufamba kungave kwakaoma nekuda kwemarwadzo anokonzerwa nekupwanya.

Kamwe kamwe, kurwadziwa kwakanyanya kunotora masekonzi mashoma kusvika kumaminitsi gumi nemashanu tsandanyama crampIcho chiratidzo chinowanzoitika che 

Chii Chinokonzera Tsandanyama Cramps?

tsandanyama crampsPane zvikonzero zvakati kuti. Zvimwe zvinokonzerwa nokunyanya kushandisa tsandanyama. Izvi zvinowanzoitika paunenge uchisimbisa muviri.

Kukuvara kwetsandanyama uye kupera mvura mumuviri kunogonawo kukonzera cramps. Kupera mvura mumuviri kurasikirwa kwemvura yakawandisa mumuviri.

Yakaderera mwero chero yeanotevera maminerari ayo anobatsira kune hutano kushanda kwemhasuru anogonawo kuva tsandanyama crampszvinogona kukonzera:

- Calcium

- Potassium

- Sodium

- Magnesium

Mune mamwe mamiriro, chirwere chekurapa tsandanyama crampszvinogona kukonzera. Mamiriro aya ndeaya:

Spinal nerve compression, iyo inogona kukonzera tsandanyama mumakumbo kana uchifamba kana kumira

– Kudhakwa

– pamuviri

- Kidney kukundikana

- Hypothyroidism kana yakaderera thyroid gland basa

tsandanyama cramps Kazhinji hazvikuvadzi uye hazvidi kurapwa. Zvisinei, kana mazamu aya akakomba kana kuramba kwenguva yakareba, unofanira kuona chiremba. Izvi zvinogona kuva chiratidzo chehutano huri pasi pehutano.

Natural Remedies for Tsandanyama Cramps

Zvinotevera ndizvo bvisa marwadzo emasuruHeano mamwe maapplication anobatsira;

karusiyamu

Imwe yemaminerari akakosha mumuviri ndeye calcium. Kubva pamapfupa emamineral density kusvika kune nerve system inoshanda, calcium inoita basa rakakosha mune zvese zvatinoita. 

tsandanyama cramps Kushaikwa kweCalcium kunofungidzirwa kuve kwakakonzera mazhinji emamiriro ezvinhu aya, sezvo kushomeka kwecalcium kunodzivirira tsandanyama kudzora nekufamba zvakanaka.

Zvokudya zvine Calcium zvinosanganisira miriwo yemashizha egirinhi, chizi, maarumondi nehove.

electrolytes

Aya mamineral akakosha anodiwa pakufambisa kwemvura uye kufamba kwemhasuru mumuviri wemunhu. 

tsandanyama crampsIwo maviri ekutanga electrolyte akabatana nawo tsandanyama crampsKana uine chirwere cheshuga, unogona kunge usina kudya kunovaka muviri.

Magnesium inowanzowanikwa munzungu, bhinzi, uye zviyo, nepo potassium yakawanda mumabhanana.

kupisa pedhi

tsandanyama crampKana iwe ukaisa mapedhi ekudziya kunzvimbo yakakanganiswa, inogona kukonzeresa kuyerera kweropa kune iyo nzvimbo, iyo inogona zvakare-oxygenate uye kunyorovesa matishu, nekudaro kubvisa kushushikana kwecramp. 

Mapedhi ekupisa anofanira kuchinjwa nechando mukati memaawa mashomanana ekutanga mushure mekuputika, kunyanya kana ikaramba kwenguva yakareba.

Apple cider vhiniga

Apple cider vhiniganinji Iine akawanda mabhenefiti akasiyana emuviri uye inoshandiswa kune zvese kubva pakuvandudza hutano hweganda kusvika pakugonesa kugaya. Apple cider vhiniga ine potassium yakawanda. 

Potassium yakakosha pakuenzanisa kwemvura uye kuchinjisa mumuviri, saka kudya zvidiki zveapuro cider vhiniga kunogona kuwedzera kugona kwemuviri kuderedza kushushikana mumhasuru dzakamanikana idzi.

Clove mafuta

Nguva dzose vanhu vari kunzwa tsandanyama cramps Mishonga yakasimba inopesana nekuputika inokurudzirwa mafuta evhavha Iko kushandisa anti-inflammatory zvinhu zvakadai zvakananga kunzvimbo ye cramp. 

Izvo zvinoshandiswa zvinoshandiswa mumafuta evhavha hazvisi kungoderedza kuzvimba mumasumbu akabatwa, asiwo ane analgesic mumasikirwo, nokudaro kuderedza marwadzo.

Vitamin E

tsandanyama cramps Vitamin E inokurudzirwa nekuti inokurumidza kuyerera kweropa kuburikidza netsinga, iyo tsandanyama crampsinogona kuita kuti kuumbwa kuve kwakaoma zvakanyanya.

Su

Kupera mvura mumuviri kungangoita a tsandanyama crampndiyo inonyanya kukonzera Kana mhasuru dzisingagamuchire huwandu hwakakodzera hwemvura inotumirwa kwavari, haigone kuita mabasa avo uye inovharika uye cramp. 

kumanikidzwa

tsandanyama crampPaunoshandisa kumanikidza kunharaunda, iyi dzvinyiriro inogona kazhinji kukonzera kuwedzera kweropa kunzvimbo, zvichiita kuti musuru usununguke. 

Izvi zvinogona kutora maitiro ekunyorovesa masaja kana nyore kumanikidza pane yakamanikana tsandanyama.

Zvokudya Zvinobvisa Tsandanyama Cramps

Kunyange zvazvo chikonzero chaicho chisingazivikanwi nguva dzose, kurovedza muviri kwakasimba, neuromuscular abnormalities, mamiriro ehutano, kusaenzana kwe electrolyte, kushandiswa kwemishonga, uye kupera mvura mumuviri ndizvo zvinowanzokonzera tsandanyama.

Dzimwe tsvakurudzo potasiumsodium uye magnesium inoratidza kuti zvimwe zvinovaka muviri, kusanganisira 

Uyezve, magnesium Vitamin D uye kushomeka kwezvinovaka muviri, zvakaita semamwe mavhitamini eB tsandanyama cramps inogona kuwedzera mukana.

Nokuda kwezvikonzero izvi, kudya zvokudya zvinovaka muviri, kunyanya zvakapfuma muvhitamini nemaminerari, tsandanyama crampsInogona kubatsira kuderedza kuitika uye kudzivirira kuti irege kuitika.

pano zvokudya zvinogona kubatsira kuderedza tsandanyama cramps...

yekotapeya

yekotapeya, tsandanyama crampsMuchero unonaka wakazara nezvinovaka muviri zvinogona kubatsira kudzivirira

Inonyanya kupfuma mu potassium uye magnesium, zvicherwa zviviri zvinoshanda se electrolytes mumuviri uye zvinotora basa muhutano hwemhasuru. 

Electrolytes zvinhu zvinochajiswa nemagetsi izvo zvinodikanwa nemuviri kuti uite mabasa akakosha, kusanganisira kudzvanya kwetsandanyama.

Kana ma electrolyte asina kuenzana, semuenzaniso mushure mekuita basa rakasimba remuviri, tsandanyama cramps zviratidzo zvakadai

Naizvozvo, kazhinji tsandanyama cramp ruzivo, idya zvokudya zvakapfuma mu electrolytes, zvakadai semakotapeya.

visi

tsandanyama crampsChimwe chinogona kukonzera kupererwa nemvura mumuviri. Basa rakakodzera remhasuru rinoda hydration yakakwana, uye kushaikwa kwemvura kunogona kutadzisa kugona kwemaseru emhasuru kubatirana. ku cramps zvinogona kukonzera kana kuwedzera.

visiMuchero une mvura yakanyanya kuwanda. Iine inenge 92% yemvura.

Iyo yakanaka sosi ye magnesium uye potassium, maviri mamineral akakosha kune yakazara tsandanyama basa.

Yogati

YogatiChigadzirwa chemukaka chine hutano chakakwira mune zvakawanda zvinovaka muviri, kunyanya potassium, phosphorus, uye calcium, izvo zvese zvinoshanda se electrolytes mumuviri.

Tsandanyama dzinoda calcium kuti ishande zvakanaka, saka kushaikwa kwecalcium muropa kunogona kukonzera matambudziko ane chekuita netsandanyama, kusanganisira kurwadza kwetsandanyama uye kurova kwemoyo kusingaite.

muto webhonzo 

muto webhonzoInogadzirwa nekubika mapfupa emhuka mumvura kwenguva yakareba, kazhinji kupfuura maawa masere.

Bone muto nokuda kwezvikonzero zvakasiyana-siyana tsandanyama crampsinogona kubatsira kuderedza Zvichipa kuti iri mvura, ine moisturizing properties, iyo tsandanyama crampsinogona kuderedza.

Zvakare, muto wepfupa ndiyo yakanaka sosi ye magnesium, calcium uye sodium, iyo inogona kubatsira kudzivirira cramps.

beet leaf

Shizha rebhiti ndiro rinovaka muviri pamusoro pechirimwa chebhiti. Ichi ndicho chimwe chezviyo zvinovaka muviri zvaunogona kudya uye zvakazara nehuwandu hwezvinovaka muviri zvinotsigira hutano hwetsandanyama uye zvinogona kuderedza njodzi yetsandanyama cramps.

Semuenzaniso, 1 kapu (144 magiramu) yemashizha akabikwa beet ane zvinopfuura 20% zvezvinokurudzirwa kudya kune zvose potassium uye magnesium. Yakapfumawo mu calcium, phosphorus uye B mavhitaminzi, ayo akakosha pakushanda kwemisumbu.

zvokudya zvakaviriswa

semagaka zvokudya zvakaviriswa kazhinji sodium uye tsandanyama crampsYakakwirira mune zvimwe zvinovaka muviri zvinogona kubatsira kuderedza kuputika.

Zvimwe zvidzidzo zvakaratidza kuti kudya muto wepickle kunogona kubatsira kudzivirira magetsi-anokonzeresa tsandanyama cramps muvatambi.

Salmoni

SalmoniIyo inopa zvinoshamisa zvakapfuma sosi yemapuroteni, ane hutano anopesana nekuzvimba mafuta uye zvimwe zvinovaka muviri zvinogona kubatsira kudzivirira tsandanyama cramps, kusanganisira B mavhitaminzi, potasium, magnesium uye phosphorus.

Zvakare, tsandanyama crampIyo ine iron yakawanda, chicherwa chakakosha pakugadzirwa kwemasero eropa ane hutano, oxygenation yetsandanyama tishu, uye kubuda kweropa, izvo zvakakosha pakudzivirira chirwere chemoyo.

Uyezve, inzvimbo yakanaka yevhitamini D. Kuve neropa rine hutano hwevhitamini D kwakakosha kuti tsandanyama ishande, uye kushomeka kwechikafu ichi kunogona kutungamirira kune zviratidzo zvetsandanyama sekurwadziwa kwetsandanyama, spasms uye kushaya simba.

Sardine

Idzi hove duku dzine kunyanya calcium, iron, phosphorus, potassium, sodium, vitamin D uye magnesium.

Ichowo chicherwa chakakosha chekushanda kwemisumbu. selenium maererano nepamusoro. Low selenium mazinga anogona kutungamirira kune kushaya simba kwemhasuru kana mamwe matambudziko emhasuru.

Nzira yekudzivirira Muscle Cramps?

Kudzivirira tsandanyama crampsNzira iri nyore yekubatsira ndeyekudzikamisa maekisesaizi anonetsa mhasuru uye kukonzera cramps.

Unogonawo:

– Dziya usati waita maekisesaizi. Kusadziya kunogona kukonzera kushushikana kwemhasuru uye kukuvara.

- Usaita maekisesaizi pakarepo mushure mekudya.

- Cheka pakudya uye zvinwiwa zvine caffeine, sekofi nechokoreti.

– Inwa mvura yakakwana kudzivirira kupera mvura mumuviri. Muviri unorasa mvura yakawanda kana uchisimbisa muviri, saka wedzera kunwa kwako kwemvura paunenge uchisimbisa muviri.

- Sangana nezvinodiwa zvecalcium nepotassium zvagara nekunwa mukaka uye muto weorenji uye kudya mabhanana.