I-Asthenia

Ukudla okuwusizo kwe-asthenia

Nge-asthenia, isiguli kufanele sidle kahle ukuze amavithamini adingekayo, ukulandelela izakhi, namaminerali anikezwe ngokugcwele. Udinga ukudla okuhlukaniswe kabili kanye no-5-6 izikhathi ngosuku.

Ukulwa ne-asthenia, okungukuthi ukwenza ngcono ukusebenza kobuchopho ama-nootropics emvelo ayadingeka, afaka phakathi ama-amino acid afana ne-glycine, taurine, tyrosine, proline, gamma-aminobutyric kanye ne-glutamic acid. La ma-amino acid atholakala ngobuningi ku:

• inyama yenkomo, inkukhu kanye nesibindi, uqwanga kanye nemisipha yezilwane, inhlanzi;
• imikhiqizo yobisi oluvutshiwe: i-cottage shizi, ubisi (kokubili inkomo nembuzi), ukhilimu omuncu, ushizi;
• ukudla kwasolwandle (ikakhulukazi izimbaza, izinkalankala, ama-oysters, izimila zasolwandle, i-squid)
• amaqanda enkukhu;
• okusanhlamvu: i-buckwheat, i-oatmeal, ilayisi nakho konke okusanhlamvu;
• izithelo, amajikijolo nemifino: ubhanana, ukwatapheya, ama-beet,
• imbewu yamathanga, izinhlamvu zesame, amakinati, ama-alimondi, ubhontshisi;
• i-gelatin;
• ukukhipha izibungu ze-wax moth;
• imifino: isipinashi kanye neparsley (okusha kuphela).

I-nootropic yamakhambi yi-ginkgo biloba (ama-decoctions avela emaqabungeni awo ayasiza kakhulu).

Ukuze unqobe isimo esicindezelwe nesimbi, kuyadingeka ukuthi udle ukudla okunezakhi zokulwa nokucindezelwa, Ngokulandelayo:

• izitsha zezinhlanzi ezivela ku-herring, mackerel, sardine, salmon, cod, salmon;
• izithelo nemifino enombala ogqamile: okwesibhakabhaka, ama-beet, upelepele wensimbi, izaqathe, ama-apula, amawolintshi, ama-tangerines, ama-persimmon, ubhanana;
• umhluzi wenkukhu;
• iklabishi (ulwandle);
• zonke izinhlobo zamantongomane;
• ukhokho noshokoledi;
• ushizi (noma yiluphi uhlobo);
• iphalishi: i-buckwheat ne-oatmeal.

Iziguli ezidinga ukukhulula ukucindezeleka, lahla ingcindezi, futhi, ukwandisa ukunakwa, kuzosiza:

• ukwatapheya nopopo;
• i-pasta ne-oatmeal;
• isinkwa sikakolweni sonke;
• amantongomane;
• itiye (i-mint, emnyama ingasetshenziswa ngamanani amancane);
• ukudla okuhlanganiswe ne-magnesium: imbewu yamathanga, amazambane, imifino eluhlaza, imbewu yesinaphi, imifino, ulwandle, amabele, i-buckwheat, i-oats.

Ukuze thuthukisa ukusebenza kobuchopho ushukela kufanele ungene emzimbeni. Ingatholakala ku:

• amagilebhisi, ama-strawberry, ama-raspberries, ama-cherries amnandi, ama-cherry, amakhabe;
• imifino (ithanga, iklabishi (iklabishi elimhlophe), izaqathe, amazambane);
• okusanhlamvu nokusanhlamvu.

Futhi, ngesifo sokukhathala kudingeka uphuze ama-adaptogens anomphumela we-tonic. Ukuze wenze lokhu, udinga ukuphuza iziphuzo kusuka ku-ginseng, i-eleutherococcus, impande yegolide, i-lemongrass yase-China, i-radiola ebomvana.

Uhlu ngalunye olungenhla lwemikhiqizo ewusizo kufanele lucatshangelwe ngokwehlukana, kuye ngokuthi yiziphi izimpawu ze-asthenia eziboniswa esigulini.

Imithi yendabuko ye-asthenia

1. 1 Ukuze ukwelashwa kwe-asthenia, udinga ukuphuza ama-decoctions kanye ne-infusions yamakhambi (imali): i-valerian (i-rhizomes), i-chamomile, i-coltsfoot, i-motherwort, i-hawthorn, i-yarrow, i-oregano, i-calendula yezokwelapha, ama-hops (ama-cones), i-lemon balm, i-embellate centaury, elecampane, rose hips, linden izimbali. Ungathatha futhi namabhati okuphumula ngalawa makhambi.
2. 2 Ujusi wesanqante nokhaphephu yikhambi elihle. Ukuze uyilungiselele, udinga izaqathe ezi-2 no-grapefruit ongu-1. Kufanele iphuzwe kabili ngosuku, izipuni ezimbili ngomthamo ngamunye.
3. 3 Inhlanganisela yejusi likhukhamba elisha eli-1, isithombo sebhitrudi esi-1 nezimpande zesilimo esidliwayo esinamagatsha anamanzi 2 kuyasiza. Ngesinye isikhathi, uzodinga izipuni ezintathu zenhlanganisela. Phinda kathathu ngosuku.

Ukudla okuyingozi nokulimazayo kwe-asthenia

• ukudla okunamafutha amancane;
• ukudla okuthosiwe;
• imikhiqizo eseqediwe kancane, ukudla okusheshayo, ukudla okusemathinini, izinsalela, imikhiqizo yobisi noshizi, izithasiselo zokudla ezinekhodi ye-E nokunye ukudla okufile;
• ukhukhamba, ama-marinades;
• amaswidi: imikhiqizo ehlukahlukene ye-confectionery, igcina, ujamu, amajusi amnandi kanye nesoda;
• imikhiqizo nemithi equkethe i-caffeine (ikhofi, itiye, iziphuzo ezidakayo) - ukuqhuma kwe-vivacity kuzoletha isikhathi esifushane, kodwa-ke kuzokushayela ekucindezelekeni okukhulu nakakhulu.

Kuphikisana ngokuphelele ukuhlala ekudleni okuqinile nasentanyeni.

Ukudla okunomsoco kwezinye izifo: