Ukudla kwekhanda

Yini ikhanda elibuhlungu noma elibuhlungu, mhlawumbe wonke umuntu uyazi. Ngokwezibalo ezisanda kushicilelwa, cishe abantu abayizigidi ezingama-70 baphathwa yikhanda elingapheli. Ngasikhathi sinye, abanye bazama ukuyisusa ngosizo lwemithi, abanye ukuze nje basinde, kanti abanye - ukuthola izindlela ezifanele zokuyivimba nokuyinciphisa empilweni yansuku zonke, ngokwesibonelo, ngosizo lokudla okujwayelekile .

Ukuphathwa ikhanda: izimbangela nemiphumela

Ngokwencazelo yesayensi, ikhanda elibuhlungu lenzeka noma kuphi ekhanda futhi lihambisana nezifo nemibandela eminingi. Kodwa-ke, imvamisa kungumphumela wokucindezeleka ngokomzwelo noma ukukhathazeka kwengqondo. Imvamisa, ikhanda elijwayelekile lididaniswa ne-migraine. Kodwa-ke, yize kufana, lemiqondo yehlukile.

Ngokungafani nekhanda elijwayelekile, i-migraines inzima kakhulu, ikhanda elibuhlungu elivela njalo elihambisana nokuncinza ezandleni nasezinyaweni, ukwanda kokuzwela ekukhanyeni noma emsindweni, nasekucanuzeleni kwenhliziyo nokuhlanza. I-Migraine yisifo sezinzwa.

Izimbangela zekhanda

1. 1 umsebenzi wesikhathi eside kukhompyutha;
2. 2 Isimo esingesihle, ikakhulukazi lapho amahlombe esehlisiwe futhi isifuba siqinile
3. 3 ukulimala okudala, ukuba khona kwezifo - asikhulumi nje kuphela ngezinzwa, kodwa nangomkhuhlane, i-glaucoma, njll.
4. 4 ukoma komzimba emzimbeni;
5. 5 ukucindezeleka kanye nokusebenza ngokweqile;
6. 6 ubuthi be-carbon monoxide;
7. 7 ukuntuleka kokulala;
8. 8 ukukhathala kwemizwa;
9. 9 ukudla okungenampilo kanye nezinkinga ngomgudu wokugaya ukudla;
10. 10 ukushintsha kwesimo sezulu;
11. 11 Isimo semizwa esingesihle;
12. 12 ukuntuleka kwe-estrogen kwabesifazane phakathi ne-PMS;

Kubalulekile ukukhumbula ukuthi isihluthulelo sempumelelo ekwelapheni ikhanda silele ekukhombeni nasekuqedeni imbangela yangempela yesenzeko sazo.

Amavithamini namaminerali ekhanda

Ngokuya ngocwaningo oluningi lososayensi, hhayi nje ukuvimbela ukubukeka, kepha nokuqeda ikhanda elihlukahlukene, ungangeza ukudla okuthile ekudleni kwakho okuqukethe amavithamini namaminerali umzimba okudingayo okwamanje.

Nge-migraines, ukukhetha kufanele kunikezwe uvithamini B2, noma i-riboflavin. Kuzonciphisa izehlakalo ze-migraines kuze kufike ku-48% ngenxa yokuthuthukiswa kwe-metabolism ebuchosheni. Ngaphezu kwalokho, i-riboflavin ibamba iqhaza elisebenzayo ekuhlanganiseni amangqamuzana ezinzwa futhi ikhulise ukufinyelela kwamandla kuwo. Itholakala emikhiqizweni yobisi, inyama, inhlanzi, amaqanda namakhowe.

Ukuze uthole ikhanda le-hormonal, okuvame ukuvela kwabesifazane ngesikhathi se-PMS futhi kungumphumela wokushoda kwe-estrogen, udinga ukuthatha i-magnesium. Kuyasiza ukubuyisela ibhalansi ye-sodium-potassium emzimbeni futhi ikuvumela ukuthi ususe ukukhuluphala ngokweqile. I-Magnesium itholakala kubhanana, imbewu ye-sunflower, amazambane, ngisho noshokoledi.

ICoenzyme Q10 izosiza nge-overexertion kanye nengcindezi. I-antioxidant enamandla ebhekele impilo yemithambo yegazi. Kuvikela umzimba ekucindezelekeni, ngaleyo ndlela kuncishiswe ubungozi bokuhlaselwa ikhanda okuhambisana nakho. Itholakala kumaqanda, inhlanzi (ituna noma i-mackerel), ukholifulawa kanye ne-broccoli.

Ngemikhuhlane nomkhuhlane, ukuhlaselwa yikhanda kuvame ukubangelwa ukoma. Ingilazi yamanzi noma ukunikezwa kwezithelo eziqukethe umswakama kuzosiza ukugcwalisa ukungabi naluketshezi. Isibonelo, amakhabe, amagilebhisi, ikhabe, ama-strawberry noma uphayinaphu.

Kuyathakazelisa ukwazi ukuthi eChina ezinkulungwaneni zeminyaka kube nesiko lokususa ukuhlaselwa yikhanda ngosizo lwetiye le-ginger. Ungayifaka esikhundleni se-mint, iplamu noma oluhlaza. Zonke zikuvumela ukuthi unciphise ukungezwani futhi, ngenxa yalokho, yikhanda uqobo.

Imikhiqizo eyi-16 ephezulu yekhanda

Amanzi noma izithelo zeziphuzo, ezingeke nje zikhulule ikhanda lokuphelelwa amandla, kodwa futhi zigcwalisa umzimba ngezinto eziwusizo.

Ama-cherry noma ujusi we-cherry. Iqukethe i-quercetin, enezakhi ezinamandla zokulwa ne-antioxidant, anti-allergic kanye ne-anti-inflammatory. Ukuhluka kwayo ukuthi kusiza ukunciphisa ukuzwela nobuhlungu.

Ubhanana. Ziqukethe uvithamini B6. Njengamavithamini B3 no-B2, ilwa ngempumelelo nekhanda ngokukhuthaza ukukhiqizwa kwe-serotonin. Lesi sakamuva sisebenza njenge-antidepressant. Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi uvithamini B6 usiza ukuqeda ukukhathala kwengqondo, nakho okuyimbangela yokuhlaselwa yikhanda.

Ikhabe. Izokhipha ikhanda lokuphelelwa ngamanzi emzimbeni. Ingadliwa yodwa noma kumasaladi ane-melon, amajikijolo kanye nekhukhamba.

Imbewu yefilakisi. Iqukethe i-omega-3 fatty acids eyanele. Zinezinto ezilwa nokuvuvukala futhi zisiza ukukhulula i-migraines.

Upelepele oshisayo nezinye izinongo. Bazokuvumela ukuthi ususe okubizwa nge-. ikhanda lesinus elibangelwa ukuvinjelwa kwesono se-paranasal. Umshini wesenzo sabo emzimbeni ulula. I-pungency ayiqukethe isiza ukuhlanza ama-sinus. Lokhu kuzokhulula ingcindezi futhi kudambise ikhanda. Ngasikhathi sinye, lo mkhiqizo awulungele abantu abaphethwe yimigraines engapheli, ngoba ungasibhebhethekisa lesi simo.

Ukolweni. Iqukethe uvithamini B3. Inesibopho sempilo yohlelo lokujikeleza kwegazi futhi inomphumela wokutholisa isimiso sezinzwa. Ukushoda kwayo kungaholela ekuhlaselweni yikhanda ngenxa yengcindezi. Ungashintsha ummbila ngemidumba, utamatisi, noma amazambane.

I-oatmeal noma i-millet. Bacebile ngamavithamini e-magnesium ne-B, angaqeda ikhanda.

Isipinashi. Olunye lwezinhlobo zemifino ezinempilo kakhulu. Kuyasiza ukunciphisa ukuhlaselwa yikhanda ngenxa yokuqukethwe kukavithamini B2, okunomphumela wokuthoba ohlelweni lwezinzwa. Odokotela bathi usuku oluqale ngesaladi lesipinashi luthembisa ukuthi ngeke luphathwe yikhanda. Ngokuhambisana nalokhu, isipinashi sihlanza isikhumba futhi sinezela ukukhanya ezinweleni.

Uhlobo lwenhlanzi. Ngokuyinhloko, yiprotheni elizokusiza ukuqeda ikhanda elibuhlungu elibangelwa indlala. Ngaphezu kwalokho, lo mkhiqizo ucebe ngama-omega-3 fatty acids, anganciphisa imvamisa, ubude nobukhulu bokuhlaselwa ikhanda.

Ikhofi ngokulinganisela. I-caffeine inciphisa imithambo yegazi, ngaleyo ndlela ikhulule ikhanda. Yingakho imithi eminingi yekhanda iqukethe i-caffeine. Okwamanje, lapho usebenzisa usizo lwenkomishi yekhofi, kubalulekile ukukhumbula ukuthi ukuphuza ngokweqile ikhofi kubangela ukomisa futhi kukhuphula ikhanda kuphela.

Ubisi olunamafutha aphansi. Kungumthombo we-calcium ne-potassium, ukungabi bikho okuholela ekwandeni kwengcindezi yegazi futhi, ngenxa yalokho, ukuphathwa yikhanda. Ngaphezu kwalokho, ubisi luvimbela ukuphelelwa amandla kwamanzi.

Imidumba. Bafaka umzimba nge-magnesium futhi ngaleyo ndlela banciphise ikhanda.

Amazambane. Inothile nge-potassium, esiza ukubuyisa ibhalansi ye-sodium-potassium nokuvikela ukoma. Ungayifaka ngamakhabe. Kodwa-ke, ngenxa yokuqukethwe kwe-alkaloids, lo mkhiqizo awulungele abantu abaphethwe yimigraines engapheli.

Um-alimondi. Iqukethe i-magnesium. Lesi sici sokulandelela sijwayele ukucindezela kwegazi futhi sidambise ikhanda.

Amantongomane ngokulinganisela. Okuqukethwe kwayo okunovithamini E okuphezulu kwenza kube ngenye yezindlela zokwelapha ezihamba phambili ze-hormonal headache.

Yikuphi okunye ongakususa ekuhlaselweni ikhanda

• Nciphisa ukudla kwakho okunokudla okunosawoti ngokweqile, okubhemayo, okufakwe emanzini anosawoti namanoni. Ikhipha umzimba emzimbeni emzimbeni.
• Nciphisa ukusetshenziswa kwekhofi. Lesi ngesinye salezo ziphuzo okuthi ngokulinganisela kungaletha izinzuzo kuphela, kuphinde kudambise ikhanda. Futhi emikhulu - ukuvusa ukoma komzimba emzimbeni, ukusheshisa okubukhali kokuphakelwa kwegazi ebuchosheni, kanye nokuvela komuzwa wokukhathazeka nokusebenza ngokweqile, okuyizizathu zokuvela kwekhanda.
• Yenqaba utshwala, ikakhulukazi iwayini elibomvu, i-champagne ne-vermouth. Lezi ziphuzo ziphinde zisheshise ukugeleza kwegazi liye ebuchosheni, okungaholela ekhanda.
• Nciphisa ukusetshenziswa kwakho koshokholethi, okungathi ngamanani amaningi kungadala ikhanda.
• Nika u-ayisikhilimu. Njengakho konke ukudla okubandayo, kungadala lokho okuthiwa. "Ukuqandisa ubuchopho" - ukuzwa okubuhlungu ebunzini. Ngokuvamile zihlala imizuzwana engu-25-60. Okwamanje, kwabanye abantu, ikakhulukazi labo abaphethwe yi-migraines, bangakhula babe ukuhlaselwa yikhanda isikhathi eside.
• Nciphisa ukusetshenziswa kwazo zonke izinhlobo zikashizi ovuthiwe. Lolu shizi yiBrie, Cheddar, Feta, Parmesan, Mozzarella, njll. Ziqukethe i-tyramine - into ebanga ikhanda.
• Nciphisa ukusetshenziswa kwamantongomane nezithelo ezomisiwe, njengoba ziqukethe ama-sulfite. Lezi zinto ziyakwazi ukusheshisa ukujikeleza kwegazi ebuchosheni futhi, ngalokho, zivusa ukuqala kokuhlaselwa ikhanda.
• Gwema ukudla kwesoya, njengoba kuqukethe, phakathi kwezinye izinto, i-tyramine, evusa ukuvela kwekhanda.
• Nciphisa ukusetshenziswa kwakho kwemifino ye-nightshade uma uhlushwa yimigraines engapheli. Lawa ama-eggplants, utamatisi, amazambane nazo zonke izinhlobo zepelepele. Ziqukethe ama-alkaloid, angubuthi kubantu bakulesi sigaba, ngenxa yalokho abangela ikhanda elibi kakhulu.
• Phuza itiye leminti noma ugcobe uwoyela weminti ebunzini lakho nasemathempelini. I-Peppermint inomphumela we-vasodilating.
• Funa usizo ku-valerian. Inomphumela wokutholisa futhi isiza ukulwa ne-migraines.
• Gcoba uwoyela we-lavender emathempelini nasebunzini. Ungathatha futhi i-lavender bath. Noma yenza amaphedi amancane ngezimbali ze-lavender, okuthi, uma kwenzeka uphathwa yikhanda, kufanele ifakwe ebunzini.
• Phuza itiye le-coriander. Ayinciphisi ikhanda elingapheli kuphela, kodwa futhi nokukhathala, ukucasuka nokulala.
• Phuza itiye le-sage. Ngamanani alinganiselayo, iqeda ikhanda elibuhlungu le-hormonal, futhi ngobuningi, ivusa ukwenzeka kwayo.
• Phuza itiye le-verbena. Iqeda izinhlungu zekhanda ezenzeka ngesikhathi se-PMS noma ngesikhathi sokusebenza ngokweqile kanye nengcindezi. Kuyathakazelisa ukuthi eFrance, itiye le-verbena lithandwa kakhulu kunetiye emnyama.

Futhi ekugcineni, jabulela ngobuqotho impilo. Ngempela, abantu abajabule ngempela futhi abajabule abathinteki kunoma yiziphi izifo, eziningi zazo okuyizimbangela zazo zonke izinhlobo zekhanda.