Umxholo wenqaku
ukukrala kwezihlunukukuxhuzulana kwesiquphe, okwenzeka ngokungalindelekanga okwenzeka kwizihlunu ezahlukahlukeneyo. Ezi zihlunu zihlala zibuhlungu kwaye zinokuchaphazela amaqela ahlukeneyo emisipha.
Izihlunu ezidla ngokuchaphazeleka zizihlunu ezingasemva komlenze wethu ongezantsi, umva wethanga, nangaphambili kwethanga lethu.
Ukulala nokuhamba kusenokuba nzima ngenxa yeentlungu ezibangelwa ziicramps.
Ngokukhawuleza, iintlungu ezibukhali ezithatha imizuzwana embalwa ukuya kwimizuzu eyi-15 ukukrala kwezihlunuLolona phawu luxhaphakileyo lwe.
Ziintoni ezibangela iiCramps zeMuscle?
ukukrala kwezihlunuKukho izizathu ezininzi zoku. Ezinye zibangelwa kukusetyenziswa kakhulu kwezihlunu. Oku kuqhele ukwenzeka ngelixa usenza umthambo.
Ukwenzakala kwezihlunu kunye nokuphelelwa ngamanzi emzimbeni nako kunokubangela iicramps. Ukuphelelwa ngamanzi emzimbeni kukulahleka kolwelo olugqithisileyo emzimbeni.
Amanqanaba aphantsi nayiphi na iminerali elandelayo enegalelo ekusebenzeni kwemisipha enempilo ukukrala kwezihlunuInokubangela:
-Icalcium
– Potassium
-Sodium
-Magnesium
Kwezinye iimeko, imeko yezempilo ukukrala kwezihlunuIsenokubangela . Le miqathango yile:
-Ukunyanzeliswa kwe-nerve ye-Spinal enokubangela ukunyanzeliswa kwemisipha emilenzeni xa uhamba okanye umile
– Ukunxila
– ukukhulelwa
- Ukungaphumeleli kwezintso
-I-Hypothyroidism okanye umsebenzi ophantsi we-thyroid gland
ukukrala kwezihlunu Ngokuqhelekileyo ayinabungozi kwaye ayifuni ukungenelela kwezonyango. Nangona kunjalo, ukuba ezi cramps zinzima okanye ziqhubeka ixesha elide, kufuneka ubone ugqirha. Oku kunokuba luphawu lwemeko yempilo ephantsi.
Amayeza eNdalo kwiiCramps ze-Muscle
Oku kulandelayo khulula ukukrala kwezihlunuEzinye izicelo ezincedayo:
calcium
Enye yeeminerali ezibalulekileyo emzimbeni yi-calcium. Ukusuka kwi-bone mineral density ukuya ekusebenzeni kwenkqubo ye-nervous, i-calcium idlala indima ebalulekileyo kuyo yonke imisebenzi yethu.
ukukrala kwezihlunu Ngokumalunga nempilo, ukusilela kwe-calcium kucingelwa ukuba noxanduva lwezi meko ezininzi, njengoko ukusilela kwe-calcium kuthintela izihlunu ekulawuleni nasekuhambeni ngokufanelekileyo.
Ukutya okutyebileyo kwi-calcium kubandakanya imifuno eluhlaza, ushizi, iialmond kunye nentlanzi.
i-electrolytes
Ezi zimbiwa zibalulekileyo ziyimfuneko ekudlulisweni kwamanzi kunye nokuhamba kwemisipha emzimbeni womntu.
ukukrala kwezihlunuIi-electrolyte ezimbini eziphambili ezibandakanyekayo yi-potassium kunye ne-magnesium, engapheliyo ukukrala kwezihlunuUkuba unesifo seswekile, kukho ithuba elihle lokuba unqongophele kwezi zondlo.
I-Magnesium idla ngokufumaneka kwiindongomane, iimbotyi kunye neenkozo, ngelixa i-potassium iphezulu kwiibhanana.
iphedi yokufudumeza
ukukrala kwezihlunuUkuba usebenzisa iipads zokufudumeza kwindawo echaphazelekayo yi-cramps, inokukhuthaza ukuhamba kwegazi kwindawo, enokuthi iphinde i-oxygenate kwaye ifake izicubu, ngaloo ndlela inciphisa ukunyanzeliswa kwe-cramp.
Iipads zokufudumeza kufuneka zitshintshwe ngomkhenkce kwiiyure ezimbalwa zokuqala emva kwecramp, ngakumbi ukuba iyaqhubeka ixesha elide.
Apple cider iviniga
Apple cider ivinigai Ineenzuzo ezininzi ezahlukeneyo kumzimba kwaye isetyenziselwa yonke into ukusuka ekuphuculeni impilo yolusu ukuya ekuphuculeni ukugaya. I-apile cider iviniga ityebile kwi-potassium.
I-Potassium ibalulekile kwibhalansi yolwelo kunye nokudluliselwa emzimbeni, ngoko ke ukutya iimali ezincinci ze-apile cider iviniga kunokunyusa amandla omzimba okuphelisa ukuxinezeleka kwezi zihlunu zixineneyo.
Oyile ikhephu
Rhoqo abantu abafumana ukukrala kwezihlunu Amayeza anamandla okulwa nokudumba ayacetyiswa ukuba enze unyango, kodwa ayikho enye indlela. ioyile ye-clove Ukusebenzisa izinto ezichasayo ezifana nokuthe ngqo kwindawo yecramp.
Izithako ezisebenzayo kwioli ye-clove azigcini nje ukunciphisa ukuvuvukala kwizicubu ezithintekayo kodwa nazo zine-analgesic kwindalo, ngaloo ndlela zinciphisa intlungu.
Ivithamin E
ukukrala kwezihlunu I-Vitamin E iyanconywa kuba inyusa ukuhamba kwegazi kwi-arteries, leyo ukukrala kwezihlunuInokwenza kube nzima ngakumbi .
Su
Ukuphelelwa ngamanzi emzimbeni mhlawumbi a ukukrala kwezihlunuNgoyena nobangela uxhaphakileyo . Xa izihlunu zingafumani ubungakanani obufanelekileyo bamanzi athunyelwe kubo, azikwazi ukwenza imisebenzi yazo kwaye zitshixe, zenze i-cramps.
uxinzelelo
ukukrala kwezihlunuXa ufaka uxinzelelo kwindawo apho i-muscle ichaphazeleka khona, olu xinzelelo lunokuthi lubangele ukuhamba kwegazi ngakumbi kwindawo, kubangela ukuba i-muscle ikhululeke.
Oku kunokuba ngendlela ye-massage ethambileyo okanye uxinzelelo olulula kwi-muscle emxinwa.
Ukutya okunciphisa i-Muscle Cramps
Nangona esona sizathu singaziwa ngaso sonke isikhathi, ukuzivocavoca ngamandla, ukungahambi kakuhle kwe-neuromuscular, iimeko zonyango, ukungalingani kwe-electrolyte, ukusetyenziswa kwamayeza, kunye nokuphelelwa ngamanzi emzimbeni zizinto eziqhelekileyo ze-cramps ye-muscle.
Olunye uphando potassiumsodium kunye nemagniziyam Uphononongo lubonisa ukuba ezinye izondlo, kubandakanywa, zinokunceda ukuchasana ne-cramps ye-muscle.
Ukongeza, i-magnesium Ivithamin D kunye nokunqongophala kwezondlo ezifana nezinye iivithamini B ukukrala kwezihlunu inokunyusa amathuba.
Ngenxa yezi zizathu, ukutya ukutya okunesondlo, ngakumbi ezo zityebileyo kwiivithamini kunye neeminerali, ukukrala kwezihlunuInokunceda ukunciphisa kunye nokuthintela ukuba ingenzeki.
Isicelo Ukutya okunokunceda ukunciphisa i-cramps ye-muscle...
avocado
avocado, ukukrala kwezihlunuSisiqhamo esimnandi esigcwele izondlo ezinokunceda ukuthintela isitshisa.
Isityebi ngakumbi kwi-potassium kunye ne-magnesium, iiminerali ezimbini ezisebenza njenge-electrolytes emzimbeni kwaye zidlala indima kwimpilo yemisipha.
I-Electrolytes zizinto ezihlawuliswa ngombane ezifunwa ngumzimba ukwenza imisebenzi ebalulekileyo, kuquka ukucutha kwemisipha.
Xa i-electrolytes ingalingani, umzekelo emva komsebenzi onzima womzimba ukukrala kwezihlunu Iimpawu ezifana nezi:
Ngoko ke, rhoqo ukukrala kwezihlunu Ukuba uyayifumana, yitya ukutya okutyebileyo kwe-electrolyte okufana neeavokhado.
ikhabe
ukukrala kwezihlunuOmnye unobangela kukuphelelwa ngamanzi emzimbeni. Umsebenzi ofanelekileyo we-muscle udinga ukuhanjiswa okwaneleyo, kwaye ukungabikho kwamanzi kunokuthintela ukukwazi kweeseli zemisipha ukuba zivumelane, okukhokelela ekubeni kwi cramps zinokubangela okanye zizenze zibe mandundu.
ikhabeSisiqhamo esinomthamo wamanzi aphezulu kakhulu. Iqulethe phantse i-92% yamanzi.
Ingumthombo olungileyo we-magnesium kunye ne-potassium, iiminerali ezimbini ezibalulekileyo kumsebenzi jikelele wemisipha.
iyogathi
iyogathiYimveliso yobisi enempilo ephezulu kwizondlo ezininzi, ngakumbi i-potassium, i-phosphorus kunye ne-calcium, zonke ezisebenza njenge-electrolytes emzimbeni.
Izihlunu zidinga i-calcium ukuze isebenze ngokufanelekileyo, ngoko ke ukungabikho kwe-calcium egazini kunokukhokelela kwiingxaki ezinxulumene nezihlunu, kubandakanywa i-cramps ye-muscle kunye nokubetha kwentliziyo engaqhelekanga.
umhluzi wamathambo
umhluzi wamathamboYenziwa ngokubilisa amathambo ezilwanyana emanzini ixesha elide, ngokuqhelekileyo ngaphezu kweeyure ezisi-8.
Umhluzi wamathambo ngenxa yezizathu ezahlukeneyo ukukrala kwezihlunuInokunceda ukunciphisa Ukuqwalasela ukuba i-liquid, ineempawu zokuthambisa, eziyenza ukukrala kwezihlunuInokunciphisa .
Ukongezelela, umhluzi wamathambo ngumthombo omhle we-magnesium, i-calcium kunye ne-sodium, enokunceda ukukhusela i-cramps.
igqabi lebhithi
Amagqabi eBeet ayindawo ephezulu enesondlo kwisityalo sebhithi. Iphakathi kwezona zityalo zinezondlo onokuthi uzitye kwaye zipakishwe ngenani lezondlo ezixhasa impilo yezihlunu kwaye zinokunciphisa umngcipheko wokukrala kwemisipha.
Ngokomzekelo, i-1 indebe (i-144 grams) yamagqabi e-beet ephekiweyo iqulethe ngaphezu kwe-20% ye-intake ephakanyisiweyo ye-potassium kunye ne-magnesium. Kwakhona ityebile kwi-calcium, i-phosphorus kunye ne-vitamin B, nayo ibalulekile ekusebenzeni kwemisipha.
ukutya okuvundisiweyo
njenge pickle ukutya okuvundisiweyo ngokuqhelekileyo sodium kunye ukukrala kwezihlunuIphezulu kwezinye izondlo ezinokunceda ekunciphiseni urhudo.
Olunye uphando lubonise ukuba ukusebenzisa ijusi yepickle kunokunceda ukuthintela ukunyanzeliswa komsipha owenziwe ngumbane kwiimbaleki.
Islamoni
IslamoniIbonelela ngomthombo otyebileyo ngokumangalisayo weprotheyini, amafutha anempilo achasene nokudumba kunye nezinye izondlo ezinokuthi zithintele ukuqina kwemisipha, kubandakanya iivithamini ze-B, i-potassium, i-magnesium kunye ne-phosphorus.
Kwakhona, ukukrala kwezihlunuIphezulu kwi-iron, i-mineral ebalulekileyo kwimveliso yeeseli zegazi enempilo, i-oksijini yezicubu zemisipha, kunye nokuhamba kwegazi, ezibalulekileyo ekuthinteleni umhlaza.
Ukongeza, ngumthombo olungileyo wevithamin D. Ukuba namanqanaba egazi enempilo ye-vitamin D kubalulekile ekusebenzeni kwezihlunu, kwaye ukunqongophala kwesi sondlo kunokukhokelela kwiimpawu zemisipha ezinjengeentlungu zemisipha, i-spasms kunye nobuthathaka.
Isadini
Ezi ntlanzi zincinci ziqulethe i-calcium, isinyithi, i-phosphorus, i-potassium, i-sodium, i-vitamin D kunye ne-magnesium.
Kwakhona iyiminerali ebalulekileyo yokusebenza kwemisipha. selenium Iphezulu ngokwemiqathango ye Amanqanaba e-selenium aphantsi angakhokelela kubuthathaka bemisipha okanye ezinye iingxaki zemisipha.
Indlela yokuthintela i-Muscle Cramps?
Ukuthintela ukukrala kwezihlunuEyona ndlela ilula kukunciphisa imithambo eyenza ukuba izihlunu zibe nzima kwaye zibangele iicramps.
Unako kwakhona:
– Zifudumeze phambi kokuba wenze umthambo. Ukungafudumezi kunokubangela ubunzima bemisipha kunye nokulimala.
– Sukuzilolonga ngoko nangoko emva kokutya.
-Nciphisa ukutya kunye neziselo ezinecaffeine, njengekofu kunye netshokholethi.
– Sela ulwelo olwaneleyo ukuthintela ukuphelelwa ngamanzi emzimbeni. Umzimba ulahlekelwa ngamanzi amaninzi xa usebenza ngokwasemzimbeni, ngoko ke yongeza ulwelo lwakho lokuthatha ngelixa usenza umthambo.
-Yabelana neemfuno zakho ze-calcium kunye ne-potassium ngokwemvelo ngokusela ubisi, ijusi ye-orenji kunye nokutya iibhanana.
Amanqaku ekufanele uwafunde
