Kodi kukokana ndi chiyani?
Zomangamanga ndi kukanika kwa minofu mosadzifunira. "Zitha kuwonekera tikamaseŵera masewera, ngati minofu imalimbikitsidwa kwambiri kapena ngati sitinatenthedwe mokwanira kapena ngati sitinamwe madzi okwanira", akutero Dr Laurence Benedetti, micro-nutritionist . Ziphuphu zimathanso kubwera mobisa usiku, makamaka ngati magazi sakuyenda bwino. Amayi ena amakhala ndi zotupa nthawi zambiri panthawi yomwe ali ndi pakati.
Zakudya zopatsa thanzi kuti muchepetse kukokana
"Ngati simungathe kuchita zambiri pamene kukokana kumachitika (kupatulapo kuyesa momwe mungathere kuti mutambasule minofu yanu ndikusisita pamene mukumva ululu), mukhoza kuteteza zochitika zawo mwa kukonzanso zakudya zanu" , akutero. Zowonadi, kuchepa kwa mchere monga magnesium ndi potaziyamu kumalimbikitsa kukokana, chifukwa mcherewu umakhudzidwa ndi kagayidwe ka minofu. Momwemonso, kusowa kwa mavitamini a B, omwe amathandizira kuti minofu ikhale yabwino, imatha kuyambitsa kukokana.
Zakudya kuchepetsa ngati kukokana
Ndi bwino kupewa zakudya zomwe zimakhala ndi acidifying kwambiri, zomwe zimalepheretsa kuti mchere ukhale wokhazikika: choncho timachepetsa nyama yofiira, mchere, mafuta oipa ndi caffeine (soda ndi khofi). Ndipo, ndithudi, timaganiza za kumwa mokwanira. Makamaka madzi omwe ali ndi magnesium (Hepar, Contrex, Rozanna) ndi omwe ali ndi bicarbonate (Salvetat, Vichy Célestin) omwe amapangitsa kuti thupi likhale ndi acid-base bwino.
Ndi zakudya ziti zochepetsera kukokana?
Zipatso zofiira
Raspberries, currants ndi zipatso zina zofiira sizigwira ntchito mwachindunji pa minofu, koma chifukwa cha flavonoid zawo, zimathandizira kuyendayenda kwa magazi, zomwe zingathe kuchepetsa kuyambika kwa kukokana. Akulimbikitsidwa makamaka pakakhala kumverera kolemera kwa miyendo. Amasankhidwa mwatsopano kapena oundana malinga ndi nyengo. Kuti musangalale ngati mchere kapena kuphatikiza mu smoothies. Zokoma basi!
nthochi
Choyenera kukhala nacho ngati kusowa kwa magnesium. Ndipo pazifukwa zomveka, nthochi ili ndi zambiri. Chotsatira ichi chimakhalanso ndi gawo lofunikira pakuwongolera malingaliro, choncho chiyenera kuyanjidwa ngati chikhalidwe chanu chatsika pang'ono. Ndipo chifukwa chokhala ndi ulusi, nthochi zimathandizira kwambiri kuletsa zilakolako zazing'ono (komanso kupewa kugunda paketi yoyamba ya makeke yomwe imadutsa).
Maamondi, pistachios ...
Nthawi zambiri, mbewu zonse zamafuta ndizothandiza kuchepetsa kukokana chifukwa zili ndi magnesium yambiri, yofunikira pakupanga minofu. Timasankha puree ya amondi kuti tifalitse pa toast m'mawa. Kapena mumawonjezera mbewu zamafuta ku muesli wanu. Ndipo timadya pistachios, hazelnuts kapena walnuts pa nthawi yopsereza. Kuphatikiza apo, magnesium imakhala ndi anti-stress effect.
Zipatso zouma
Ma apricots, nkhuyu, madeti kapena mphesa mu mtundu wowuma ndizosangalatsa kwambiri chifukwa potaziyamu ndi magnesiamu zimakhazikika kwambiri kuposa zipatso zatsopano. Kuphatikiza apo, ndizakudya zopatsa thanzi zomwe zimalola kuti muchepetse kuchuluka kwazakudya zopatsa acid. Timadyera chakudya chokoma komanso chopatsa thanzi kapena ngati chotsatira ndi tchizi. Ndipo pambuyo masewera gawo rebalance thupi ndi kulimbana ndi acidification wa thupi choncho kukokana.
Mu kanema: Zakudya zomwe mungasankhe kuti mupewe kukokana
Nkhumba, nandolo ...
Ziphuphu zimaperekedwa bwino ndi mchere (potaziyamu, magnesium, calcium, etc.) zomwe ndizofunikira kuti minofu ikhale yabwino. Ali ndi ubwino wina wopatsa thanzi. Makamaka, zomwe zimakhala ndi fiber zomwe zimawapatsa mphamvu yokhutiritsa, zomwe zimalepheretsa kudya. Komanso ndi magwero abwino a mphamvu chifukwa ndi ndiwo zamasamba zomwe zimakhala ndi mapuloteni ambiri amasamba. Yatalika kwambiri kukonzekera? Amasankhidwa zamzitini ndi kuchapidwa kuchotsa mchere.
Tiyi azitsamba
Passionflower ndi mandimu ali ndi anti-spasmodic properties zomwe zimagwira ntchito pamitsempha ndi mitsempha. Mwachiwonekere, amalepheretsa kuyambika kwa kukokana kwinaku akulimbikitsa kupumula. Mafuta a mandimu amakhalanso ndi mphamvu yochepetsera m'mimba. Bwerani, timadzilola tokha kapu imodzi kapena ziwiri patsiku, ndi uchi wochepa womwe uli ndi potaziyamu wambiri.
Masamba obiriwira
Nyemba, letesi wa mwanawankhosa, sipinachi, kabichi… zili ndi magnesiamu yomwe imakhudza kugundana kwa minofu. Masamba obiriwira amakhalanso ndi vitamini B9, folate yodziwika bwino, yofunikira pakukula koyenera kwa mwana wosabadwayo panthawi yomwe ali ndi pakati.
Nkhuku
Nyama yoyera, mosiyana ndi nyama yofiira, imakhala ndi zotsatira zabwino pa acid-base balance ya thupi. Kuphatikiza apo, ndi gwero labwino la mavitamini a B omwe amathandizira kuti minofu itonthozedwe komanso yothandiza kwambiri pakagwa usiku.