Dab tsi yog cramps?
Cramps yog involuntary leeg contractions. "Lawv tuaj yeem tshwm sim thaum peb ua si kis las, yog tias cov nqaij ntshiv dhau los lossis yog tias peb tsis tau sov txaus lossis yog tias peb tsis haus dej txaus", qhia Dr Laurence Benedetti, tus kws kho mob micro-nutritionist. Cramps kuj tuaj yeem tshwm sim thaum hmo ntuj, tshwj xeeb tshaj yog nrog cov ntshav tsis zoo. Qee cov poj niam muaj cramps ntau zaus thaum cev xeeb tub.
Kev noj zaub mov kom sib npaug kom txo tau cov kab mob
"Yog tias koj ua tsis tau ntau thaum lub cramp tshwm sim (sib nrug los ntawm kev ua kom zoo tshaj plaws koj tuaj yeem ncav koj cov leeg thiab zaws nws thaum mob hnyav), koj tuaj yeem tiv thaiv lawv qhov tshwm sim los ntawm kev ua kom koj cov zaub mov zoo," nws sau tseg. Qhov tseeb, qhov tsis txaus ntawm cov zaub mov xws li magnesium thiab potassium txhawb kev cramps, vim tias cov zaub mov no koom nrog hauv cov leeg nqaij metabolism. Ib yam li ntawd, qhov tsis muaj cov vitamins B, uas ua lub luag haujlwm hauv kev nplij siab ntawm cov leeg, tuaj yeem txhawb nqa cramps.
Cov khoom noj kom txwv thaum mob cramps
Nws yog qhov zoo dua kom tsis txhob noj cov zaub mov uas acidifying dhau, uas tiv thaiv cov zaub mov kom tsis txhob raug kho kom zoo: peb thiaj li txwv cov nqaij liab, ntsev, cov rog tsis zoo thiab caffeine (sodas thiab kas fes). Thiab ntawm chav kawm, peb xav txog haus dej txaus. Hauv cov dej tshwj xeeb uas muaj magnesium (Hepar, Contrex, Rozanna) thiab cov nplua nuj nyob hauv bicarbonate (Salvetat, Vichy Célestin) uas ua rau nws muaj peev xwm tswj tau cov kua qaub-puag zoo hauv lub cev.
Cov khoom noj dab tsi los txwv kev mob cramps?
Cov txiv hmab txiv ntoo liab
Raspberries, currants thiab lwm yam txiv hmab txiv ntoo liab tsis ua ncaj qha rau cov leeg, tab sis ua tsaug rau lawv cov ntsiab lus flavonoid, lawv txhim kho cov ntshav ncig, uas tuaj yeem txwv qhov pib ntawm cramps. Pom zoo tshwj xeeb tshaj yog nyob rau hauv cov xwm txheej ntawm ob txhais ceg hnyav. Lawv raug xaiv tshiab lossis khov nyob ntawm lub caij nyoog. Txaus siab rau ua khoom qab zib los yog sib xyaw rau hauv smoothies. Tsuas yog qab!
txiv tsawb
Ib qho yuav tsum muaj yog tias tsis muaj magnesium. Thiab rau qhov laj thawj zoo, txiv tsawb muaj ntau ntawm nws. Cov kab no tseem ua lub luag haujlwm tseem ceeb hauv kev tswj hwm lub siab, yog li nws yuav tsum tau txais kev pom zoo yog tias koj lub siab tsis zoo me ntsis. Thiab nrog nws cov ntsiab lus fiber ntau, txiv tsawb yog ib qho kev pab zoo hauv kev stalling me me cravings (thiab tsis txhob tsoo thawj pob khoom qab zib uas dhau).
Almonds, pistachios…
Feem ntau, tag nrho cov oilseeds yog ib qho kev pab zoo los txwv cramps vim hais tias lawv yog super nplua nuj nyob rau hauv magnesium, qhov tseem ceeb rau cov leeg nqaij. Peb xaiv ib qho almond puree los kis rau ntawm toast thaum sawv ntxov. Los yog koj ntxiv oilseeds rau koj muesli. Thiab peb noj ib qho puv tes ntawm pistachios, hazelnuts lossis walnuts thaum lub sijhawm khoom noj txom ncauj. Tsis tas li ntawd, magnesium muaj cov nyhuv tiv thaiv kev ntxhov siab.
Dried txiv ntoo
Apricots, figs, hnub los yog txiv hmab txiv ntoo nyob rau hauv ib tug qhuav version yog heev nthuav vim hais tias cov poov tshuaj thiab magnesium cov ntsiab lus yog ntau concentrated tshaj nyob rau hauv cov txiv hmab txiv ntoo tshiab. Lawv yog ntxiv rau alkalizing zaub mov par zoo heev uas tso cai rau rebalance lub oversea ntawm ib tug acidifying zaub mov. Peb noj nws rau cov khoom noj txom ncauj thiab noj qab haus huv los yog ua ke nrog cheese. Thiab tom qab kev sib tw kis las kom rov ua kom lub cev sib npaug thiab tawm tsam cov acidification ntawm lub cev thiab yog li cramps.
Hauv video: Cov zaub mov xaiv kom tsis txhob mob cramps
Lentils, chickpeas…
Pulses tau txais txiaj ntsig zoo nrog cov zaub mov (potassium, magnesium, calcium, thiab lwm yam) uas yog qhov tseem ceeb rau cov leeg nqaij zoo. Lawv muaj lwm yam khoom noj khoom haus zoo. Tshwj xeeb, lawv cov ntsiab lus fiber ntau uas ua rau lawv muaj kev txaus siab, uas txwv kev noj khoom txom ncauj. Thiab lawv kuj yog qhov zoo ntawm lub zog vim tias lawv yog cov zaub uas nplua nuj nyob hauv zaub proteins. Npaj ntev dhau lawm? Lawv raug xaiv cov kaus poom thiab yaug kom tshem tawm cov ntsev.
Tshuaj ntsuab tshuaj ntsuab
Passionflower thiab txiv qaub balm muaj anti-spasmodic zog uas ua rau cov leeg nqaij thiab lub paj hlwb. Kom meej meej, lawv tiv thaiv qhov pib ntawm cramps thaum txhawb kev so. Txiv qaub balm kuj muaj ib qho kev ua kom zoo rau kev zom zaub mov. Los, peb tso cai rau peb tus kheej ib mus rau ob khob ib hnub, nrog me ntsis zib mu uas nplua nuj nyob rau hauv poov tshuaj.
Cov zaub ntsuab
Taum, lamb's lettuce, spinach, zaub qhwv ... zoo nkag nrog magnesium uas koom nrog hauv cov leeg nqaij. Cov zaub ntsuab kuj muaj vitamin B9, lub npe nrov folate, tsim nyog rau kev loj hlob ntawm tus menyuam hauv plab thaum cev xeeb tub.
Nqaij qaib
Cov nqaij dawb, tsis zoo li cov nqaij liab, muaj txiaj ntsig zoo rau cov kua qaub-puag tshuav ntawm lub cev. Tsis tas li ntawd, nws yog qhov zoo ntawm cov vitamins B uas ua lub luag haujlwm tseem ceeb hauv cov leeg nqaij thiab uas muaj txiaj ntsig zoo thaum hmo ntuj cramps.