Ayini amajaqamba?
Amajaqamba ukufinyela kwemisipha okungahleliwe. “Zingavela lapho sidlala imidlalo, uma imisipha inyakaziswa kakhulu noma singafudumalanga ngokwanele noma uma singakaphuzi amanzi anele,” kuchaza uDkt Laurence Benedetti, isazi sokudla okunomsoco. Amajaqamba angaqhamuka ngokunyenya ebusuku, ikakhulukazi uma igazi lingahambi kahle. Abanye besifazane banamajaqamba kaningi ngesikhathi bekhulelwe.
Ukudla okunokulinganisela ukuze kukhawulwe amajaqamba
"Uma ungeke ukwazi ukwenza okuningi lapho i-cramp yenzeka (ngaphandle kokuzama ngokusemandleni akho ukwelula imisipha yakho futhi uyihlikihle ngenkathi uzwa ubuhlungu), ungakwazi ukuvimbela ukuvela kwabo ngokulinganisa kabusha ukudla kwakho" , uyaphawula. Ngempela, ukushoda kumaminerali afana ne-magnesium ne-potassium kukhuthaza ama-cramps, ngoba lawa mamineral ahilelekile ekusetshenzisweni kwemisipha. Ngokufanayo, ukuntuleka kwamavithamini B, adlala indima ekududuzeni kwemisipha, kungakhuthaza amajaqamba.
Ukudla okumele kukhawulwe uma kwenzeka kuba namajaqamba
Kungcono ukugwema ukudla okune-asidi kakhulu, okuvimbela amaminerali ukuba angalungiswa kahle: ngakho-ke sinciphisa inyama ebomvu, usawoti, amafutha amabi kanye ne-caffeine (i-sodas nekhofi). Futhi-ke, sicabanga ngokuphuza ngokwanele. Ikakhulukazi amanzi anothe nge-magnesium (i-Hepar, i-Contrex, i-Rozanna) kanye nalawo acebile nge-bicarbonate (Salvetat, Vichy Célestin) okwenza kube nokwenzeka ukugcina ibhalansi enhle ye-acid-base emzimbeni.
Yikuphi ukudla onganciphisa amajaqamba?
Izithelo ezibomvu
Ama-raspberries, ama-currants nezinye izithelo ezibomvu azenzi ngokuqondile emisipha, kodwa ngenxa yokuqukethwe kwawo kwe-flavonoid, athuthukisa ukujikeleza kwegazi, okunganciphisa ukuqala kwama-cramps. Kunconywe ikakhulukazi uma kwenzeka umuzwa wemilenze esindayo. Zikhethwa zintsha noma ziqandisiwe kuye ngokuthi isizini. Ukuze ujabulele njenge-dessert noma uhlanganise nama-smoothies. Kumnandi nje!
ibhanana
Okufanele ube nakho uma ukuntuleka kwe-magnesium. Futhi ngesizathu esihle, ubhanana uqukethe okuningi. Le nto yokulandela umkhondo nayo idlala indima ebalulekile ekulawuleni ukuma kwenhliziyo, ngakho-ke kufanele ivunywe uma isimilo sakho siphansi. Futhi ngokuqukethwe kwawo kwefayibha, ubhanana ulusizo olukhulu ekumiseni izifiso ezincane (kanye nokugwema ukushaya iphakethe lokuqala lamakhukhi elidlulayo).
Ama-alimondi, ama-pistachios ...
Ngokuvamile, zonke izimbewu zikawoyela ziwusizo oluhle lokukhawulela amajaqamba ngoba anothe kakhulu ku-magnesium, ebalulekile ohlelweni lwemisipha. Sikhetha i-almond puree ukuze sisakaze ku-toast ekuseni. Noma wengeza imbewu kawoyela ku-muesli yakho. Futhi sidla idlanzana lama-pistachios, ama-hazelnuts noma ama-walnuts ngesikhathi sokudla okulula. Ngaphezu kwalokho, i-magnesium inomphumela wokulwa nokucindezeleka.
Izithelo ezomile
Amabhilikosi, amakhiwane, amadethi noma amagilebhisi enguqulweni eyomisiwe athakazelisa kakhulu ngoba okuqukethwe kwe-potassium ne-magnesium kugxile kakhulu kunesithelo esisha. Ngaphezu kwalokho ziwukudla okune-alkalizing ngokusezingeni eliphezulu okuvumela ukulinganisa kabusha ukudla okune-asidi ngokweqile. Siyidla ukuze sibe isidlo esimnandi nesinempilo noma sihambisane noshizi. Futhi emva kweseshini yezemidlalo ukuze ulinganise umzimba futhi ulwe ne-acidification yomzimba futhi ngenxa yalokho amajaqamba.
Kuvidiyo: Ukudla ongakukhetha ukugwema amajaqamba
I-lentils, i-chickpeas ...
Ama-pulses anikezwa kahle ngamaminerali (i-potassium, i-magnesium, i-calcium, njll.) ebalulekile ukuze kube nemisipha emihle. Banezinye izinzuzo zokudla okunomsoco. Ikakhulukazi, okuqukethwe kwabo kwefayibha okubanikeza umphumela wokusuthisa, okhawulela ukudla okulula. Futhi ziwumthombo omuhle wamandla ngoba ziyimifino ecebile kakhulu ngamaprotheni emifino. Kude kakhulu ukulungiselela? Zikhethwa ethinini futhi zihlanjululwe ukuze zisuse usawoti.
Itiye lamakhambi
I-Passionflower ne-lemon balm zinezakhiwo zokulwa ne-spasmodic ezisebenza ohlelweni lwemisipha nemizwa. Ngokusobala, avimbela ukuqala kwamajaqamba ngenkathi ekhuthaza ukuphumula. I-lemon balm nayo inesenzo sokuthulisa kuma-spasms wokugaya. Wozani, sizivumela inkomishi eyodwa kuya kwezimbili ngosuku, noju oluncane olunothe nge-potassium.
Imifino eluhlaza
Ubhontshisi, ulethisi wewundlu, isipinashi, iklabishi… ahlinzekwa kahle nge-magnesium ebandakanyeka ekufinyezeni kwemisipha. Imifino eluhlaza nayo iqukethe i-vitamin B9, i-folate edumile, edingekayo ekukhuleni okufanele kwe-fetus ngesikhathi sokukhulelwa.
Izinkukhu
Inyama emhlophe, ngokungafani nenyama ebomvu, inomphumela omuhle ebhalansi ye-acid-base yomzimba. Ngaphezu kwalokho, iwumthombo omuhle wamavithamini B adlala indima ebalulekile ekududuzeni kwemisipha futhi awusizo kakhulu uma kwenzeka kuba namajaqamba ebusuku.