txheem
- Yuav ua li cas tiv thaiv pob qij txha, pob txha thiab ligaments
- Dab tsi yuav tsum yog kev noj zaub mov kom zoo thiab muaj txiaj ntsig
- Cov khoom xyaw thiab cov khoom siv los pab peb cov pob txha thiab pob qij txha kom muaj zog thiab yau dua
- Cov khoom uas txhawb peb cov pob txha, pob qij txha thiab ligaments
- Vim li cas kev tawm dag zog tseem ceeb rau kev ntxiv dag zog rau cov pob txha?
Cov tawv nqaij moisturized, hloov tau cov pob qij txha thiab ligaments, cov pob txha muaj zog - txhua tus xav kom nws tag nrho. Nws muab rau cov tub ntxhais hluas ib yam li ntawd, tab sis nrog hnub nyoog, koj yuav tsum tau ua kom muaj kev rau siab. Tus poj niam lub cev xav tau kev tu.
Koj paub cov lus no: "Thaum neeg laus, koj saib qhov koj tsim nyog." Poj Niam Hnub tau mloog cov lus pom zoo: poj niam lub cev xav tau kev saib xyuas, yuav ua li cas kom ua tiav kev sib koom ua ke, cov tawv nqaij elasticity.
Yuav ua li cas tiv thaiv pob qij txha, pob txha thiab ligaments
Noj cov zaub mov uas tsis muaj kab kawm thiab cov vitamins, nrog rau qhov tsis txaus ntawm cov fatty acids, ua rau cov pob qij txha thiab ligaments ua tsis tshua muaj elastic, thiab cov pob txha tsis yooj yim dua. Carbonated dej qab zib, ci khoom qab zib, fatty thiab smoked nqaij, chocolate, pickled zaub mov, tiav cheeses, ice cream thiab crab sticks, cawv - cov zaub mov no pab rau txoj kev loj hlob ntawm osteoporosis, deformation thiab txhav pob qij txha, arthrosis (metabolic ntshawv siab nyob rau hauv cov ntaub so ntswg ntawm lub cev). intra-articular pob txha mos).
Kev ua kom cov pob txha, pob qij txha thiab ligaments yuav tsum siv txoj hauv kev, suav nrog kev noj zaub mov kom zoo, kev ua kom lub cev zoo, thiab siv cov tshuaj tshwj xeeb. Tus poj niam lub cev xav tau kev tu.
Dab tsi yuav tsum yog kev noj zaub mov kom zoo thiab muaj txiaj ntsig
Cov hauv paus ntsiab lus ntawm kev noj zaub mov kom raug:
- Pom zoo noj cov nqi ntawm BJU: proteins - 10% ntawm tag nrho cov zog noj, rog - 30% (saturated ˂10% ntawm tag nrho cov zog), carbohydrates - 60%.
- Kev faib tawm ntawm calories nyob ntawm lub sijhawm ntawm hnub. Noj tshais suav rau 25% ntawm calories, noj su - 50% thiab 25% rau noj hmo.
- Txhawm rau suav cov dej uas xav tau, muab koj qhov hnyav ntawm 30 ml.
Cov khoom xyaw thiab cov khoom siv los pab peb cov pob txha thiab pob qij txha kom muaj zog thiab yau dua
Txhawm rau kom tsis txhob rupture ntawm ligaments thiab tendons, ua kom rov tsim dua cov ntaub so ntswg thiab ntxiv dag zog rau cov pob txha, siv:
- Cov khoom noj uas muaj calcium, uas tsim nyog rau kev loj hlob thiab ntxiv dag zog rau cov pob txha. Cov no muaj xws li: fermented mis nyuj khoom, nplooj zaub, cag zaub, almonds.
- Cov khoom lag luam nrog cov ntsiab lus phosphorus: ntses, nqaij nruab deg, nqaij nyug pab txhawb kev nqus calcium zoo dua.
- Cov khoom uas muaj zinc thiab magnesium: daim siab, nqaij qaib, nqaij nyuj, yaj, cereals, ceev, legumes, soy, hom qoob mog, raisins, chocolate, qhuav apricots.
- Cov khoom noj muaj roj tsawg fermented mis nyuj muaj roj tsawg, cheese.
- Zaub ntsuab, qe dawb, cherries, figs.
- Cov khoom noj uas muaj collagen ntau: gelatin, nqaij nyug, daim siab, qe qaib, ntses rog. Ua tsaug rau cov khoom no, fabrics tau elasticity.
Cov khoom uas txhawb peb cov pob txha, pob qij txha thiab ligaments
Vitamin complexes thiab tshwj xeeb npaj rau ntxiv dag zog rau pob qij txha, pob txha thiab ligaments:
- Vitamin D, uas muaj nyob rau hauv fatty ntses, qe, butter, siab, noob, tiv thaiv leaching ntawm calcium los ntawm lub cev.
- Vitamin F - muaj cov tshuaj tiv thaiv kab mob sib koom ua ke, pom muaj nyob hauv cov ntses, txiv ntseej thiab lwm yam roj zaub.
- Vitamins ntawm pab pawg C - yog lub luag hauj lwm rau cov khoom noj khoom haus ntawm cov pob qij txha, lawv muaj nyob rau hauv citrus txiv hmab txiv ntoo, zaub, currants thiab rosehips.
- Vitamins A, E, C, K, B yog lub luag haujlwm rau kev kho cov haujlwm tseem ceeb ntawm cov leeg musculoskeletal.
- Kev npaj los ntawm pab pawg chondroprotectors, xws li: chondroitin - koom nrog hauv cov qauv ntawm pob txha mos thiab cov ntaub so ntswg, pib cov txheej txheem metabolic; glucosamine - ntxiv cov khoom raug mob hauv cov ntaub so ntswg.
Kev txav mus los txhais tau hais tias cov pob qij txha thiab cov pob txha noj qab nyob zoo
Vim li cas kev tawm dag zog tseem ceeb rau kev ntxiv dag zog rau cov pob txha?
Txhim kho cov pob txha, pob qij txha thiab ligaments yog tsis yooj yim sua yam tsis muaj cov leeg nqaij. Kev ua neej nyob tsis muaj zog, tsis muaj kev ua si ntawm lub cev - lawv ua rau cov txheej txheem metabolic hauv lub cev thiab cov ntshav ncig, uas ua rau muaj kev puas tsuaj rau cov pob txha cov khoom noj khoom haus, cov leeg nqaij thiab ligaments.
Kev cob qhia muaj zog, khiav, seev cev, ntaus pob tesniv, taug kev, kev cob qhia ua haujlwm, ua luam dej - txhua yam ua rau muaj kev nce hauv pob txha pob txha, tsim pob txha loj.
Yoga, Pilates, ncab - txhim kho kev yooj yim thiab txav ntawm cov pob qij txha, ntxiv dag zog rau cov pob txha.
Kev kho mob qoj ib ce - haum rau cov neeg uas muaj teeb meem ntawm lub cev musculoskeletal.
"Ib zaug koj saib koj daim tawv nqaij thiab nkag siab:" Nov yog, hnub nyoog! ” Thiab: “Ay-ya-yay, koj yuav tsum ua ib yam dab tsi!” Yoga, tau kawg, yeej pab tau - qhov yooj thiab txav ntawm cov pob qij txha muaj! Tab sis daim tawv nqaij! Qhov twg, kuv tsis kam nug, yog tus turgor? Lub ntsej muag ntsej muag, koj hais? Tau kawg, yog, tau kawg, tau ntev thiab tsis tu ncua! Lub ntsej muag puv lub cev? Yog, peb yuav tsum, peb yuav tsum! Thiab taug kev nyob ib ncig ntawm lub tsev, smeared nrog zib mu nyob rau hauv ib nrab, piv txwv li, nrog mis nyuj los yog, piv txwv li, av nplaum, rau 20-30 feeb, thiab nws yog zoo dua mus zaum. Los yog ntawm no yog lwm qhov rub lub cev nrog lub thawv dej khov, zoo, lossis tsawg kawg yog qhov sib piv da dej. Kuj zoo. Txawm li cas los xij, qhov no yog tag nrho sab nraud!
Thiab ces kuv mam li nco dheev kawm tias cov neeg siab zoo tau ntev paub yuav ua li cas moisturize thiab nourish ntawm daim tawv nqaij los ntawm sab hauv! Koj puas tau hnov ib lo lus - collagen? Ntawm no, tsuas yog nws pab! Thiab nws hloov tawm los ua ib qho tshuaj zoo rau pob qij txha, ligaments thiab tawv nqaij. Yam koj xav tau! Qhov tsis muaj wrinkles thiab elasticity ntawm daim tawv nqaij ncaj qha nyob ntawm seb cov ntsiab lus collagen. Thiab nws tuaj yeem raug coj mus rau sab hauv. Thiab tsis tsuas yog nrog jellied nqaij. Txawm tsis ntau nrog jellied nqaij, tab sis nyob rau hauv daim ntawv ntawm cov khoom noj additives.
Feem ntau, kuv yuav ib lub thawv loj ntawm collagen hauv hmoov daim ntawv. Ntawm lub plab khoob, ib teev ua ntej noj mov, nws yuav tsum tau yaj hauv ib khob dej thiab qaug cawv. Koj nplawm cov hmoov nrog ib rab diav, yaj ua ntej nyob rau hauv ib tug me me dej, thiab ces sau rau hauv lub khob kom tiav.
- Thiab koj ua li cas - thawj zaug ncuav dej los yog ncuav hmoov? - nug kuv tus kws pab tswv yim ntawm lub khw muag khoom noj khoom haus kis las, uas kuv tau yws tias cov pob txha tseem nyob.
- Ua ntej cov hmoov, thiab tom qab ntawd kuv ntxiv dej me ntsis.
- Zoo dua ntawm qhov tsis sib xws: ncuav dej me ntsis, do cov hmoov rau hauv nws, thiab tom qab ntawd ntxiv dej los ua ib khob puv. Thiab tsis tas li ib teev ua ntej noj mov, ib nrab teev yog txaus txaus - nws muaj sij hawm los nqus.
Feem ntau, raws li lawv hais, sim ntawm kuv tus kheej. Thiab kuv tab tom tham txog kab mob uas muaj hnub nyoog tshaj 50 xyoo! Kuv txaus siab rau cov txiaj ntsig ntawm ntau tshaj li ob lub hlis ntawm kev siv collagen - daim tawv nqaij tau dhau los ua elastic. Kuv yuav hloov nrog hyaluronic acid - ib lub hub ntawm cov tshuaj twb nyob rau hauv kab. Kuv yuav tsum noj tej nqaij jellied?! “
Lina Dmitrienko, Anastasia Lysyuk