12 mau meaʻai e kōkua ai paha me ka ʻai puʻupuʻu

Anter

• 1. ʻApekila
• 2. Mākeke
• 3. Wai niu
• 4. ʻUala
• 5. yogurt Helene
• 6. Hina iwi
• 7. Papaya
• 8. ʻO greens greets
• 9. Nā meaʻai Fermented
• 10. Salemona
• 11. Pāheʻe
• 12. Sardinia
• Ke laina lalo

ʻO nā kuʻikuʻi Muscle kahi hōʻailona hōʻoluʻolu ʻole i hōʻike ʻia e ka ʻehaʻeha, ka huehue ʻole o ka mākala a i ʻole kahi ʻāpana o kahi mākala. Pokole lākou a maʻa mau ma loko o kekona kekona i kekahi mau minuke (,).

ʻOiai ʻaʻole ʻike mau ʻia ke kumu kikoʻī, ʻo ka hoʻoikaika ikaika, nā mea pono ʻole o ka neuromuscular, nā kūlana olakino, kahi kaulike electrolyte, hoʻohana lāʻau, a me ka make wai i manaʻo ʻia he mau mea kōkua maʻamau ().

Hōʻike kekahi mau noiʻi e pani ana i kekahi mau mea momona, e like me ka potassium, sodium, a me ka magnesium, hiki ke kōkua i ke pale ʻana i nā ʻūʻī o nā mākala Hoʻohui, nā hemahema i nā meaola e like me ka magnesium, ka wikamina D, a me kekahi mau huaora B e hoʻonui i ka manawa o ka cramp muscle (,,).

No kēia mau kumu, ʻo ka ʻai ʻana i nā meaʻai momona-momona i waiwai i kekahi mau huaora a me nā minelala e kōkua i ka hoʻohaʻahaʻa ʻana i nā mākala a pale iā ia mai kahi mua.

Eia nā meaʻai he 12 e kōkua i ka ʻūʻī ʻana i nā mākala.

1. ʻApekila

ʻAlika nā hua ʻAilika, nā hua ono i piha me nā mea momona e hiki ke kōkua i ka pale ʻana i nā kūpikipiki o nā mākala.

Kūleʻa nui lākou i ka potassium a me ka magnesium, ʻelua mau minelala e hana ma ke ʻano he electrolytes i ke kino a pāʻani i nā kuleana i ke olakino olakino.Uku uila nā uila i nā mea e pono ai i kou kino e hana i nā hana koʻikoʻi, e like me ka hōʻoki ʻana o nā mākala (,).

Ke hele kaulike ʻole nā ​​electrolytes, e like me ma hope o ka hoʻoikaika kino ʻana, hiki ke ala aʻe nā ʻōuli e like me ka cramping muscle ().

No laila, inā ʻoe e ʻike pinepine i nā puʻupuʻu puʻupuʻu, e hōʻoia ana e hoʻopau i ka nui o nā meaʻai electrolyte-waiwai e like me nā avocados ke kōkua.

2. Mākeke

ʻO kahi kumu kūpono o ke kūpikipiki i ka muscle ka make wai. Pono ka hana i nā mākala kūpono i ka hydration kūpono, a me ka nele o ka wai e hiki ke keʻakeʻa i nā mākala mākala e hiki ke ʻaelike, a he kumu paha ia a hoʻonui paha i ka cramping ().

ʻO Watermelon kahi hua i loaʻa i kahi wai kiʻekiʻe kiʻekiʻe. I ka ʻoiaʻiʻo, aneane he 92% wai ka wai o ka wai, e koho ana i koho maikaʻi loa no kahi meaʻai māmā hydrating ().

ʻO ka mea hou aku, ʻo ke kinawai he kumu maikaʻi o ka magnesium a me ka potassium, ʻelua mau minela i mea nui no ka hana muscular holoʻokoʻa.

3. Wai niu

ʻO kahi wai niu kahi koho i nā mea pāʻani e ʻimi nei e hoʻoulu hou a hoʻopiha i nā electrolytes ma ke ʻano maʻamau - a no ke kumu kūpono.

He kumuwaiwai maikaʻi loa ia o nā electrolytes, e hāʻawi ana i ka calcium, potassium, sodium, magnesium, a me nā phosphorus - hiki ke kōkua i nā mea āpau e hōʻemi i ka cramping muscle ().

Ua ʻike ʻia kahi noiʻi ʻana i ka manawa i hoʻoulu hou ai nā mea pāʻani he 10 me ka mea inu me ka electrolyte e like me ka wai niu ma hope o ka hoʻoikaika ikaika ʻana, ʻaʻole lākou i maʻalahi i nā cramp Muscle-stimulate i hoʻoulu ʻia i ka uila, ke hoʻohālikelike ʻia me ka wa e hoʻoulu ʻia me ka wai mau

Hōʻike paha kēia i ka hydrated me ka wai niu waiwai waiwai electrolyte hiki ke kōkua i ka hōʻemi ʻana i kou maʻalahi i ka cramping muscle post-hoʻoikaika kino, ʻoiai e pono ana ka noiʻi hou aku.

4. ʻUala

ʻO nā ʻuala i waena o nā mea kanu olakino hiki ke ʻai ʻoe ma muli o ka hoʻohui ikaika ʻana o nā wikamina, nā minelala, a me nā mea kanu i loaʻa i loko o ko lākou ʻiʻo a me ka ʻili.

Hoʻopiha lākou me ka potassium, calcium, a me ka magnesium - nā minela e pono ai no ka hana muscle.

ʻO ka ʻoiaʻiʻo, 1 kīʻaha (200 gram) o ka ʻuala i kāwili ʻia e hāʻawi aku ma luna o 20% o ka ʻai i koi ʻia no ka potassium a kokoke i 13% o ka ʻai i koi ʻia no ka magnesium ().

5. yogurt Helene

ʻO ka yogurt Helene kahi huahana waiū olakino kiʻekiʻe i loko o nā meaola he nui, ʻo ia hoʻi ka potassium, phosphorus, a me ka calcium - ʻo ia mau mea āpau e like me nā electrolytes i kou kino.

Pono nā mākala i ka calcium e hana pono, ʻo ia ke kumu o ka nele o ka calcium i loko o kou koko e hiki ai i nā pilikia e pili ana i ka mākala, me nā puʻupuʻu puʻupuʻu a me ka puʻuwai kūlohelohe ʻole ().

Hāpai pū ʻia ka yogurt Greek me ka protein, e pono ai no ka ulu a me ka hoʻoponopono ʻana o nāʻiʻo muscle.

No laila, ʻo ka ʻai ʻana i ka yogurt Helene ma hope o kahi hana ikaika e hiki ke kōkua i ka hoʻopiha ʻana i kekahi mau meaola e pale aku ai i nā ʻūʻī e pili ana i ka hoʻoikaika kino, a me ka hoʻonui ʻana i ka hoʻihoʻi ʻana i nā mākala

6. Hina iwi

Hana ʻia ka iwi iwi e ka ʻū ʻana i nā iwi holoholona i loko o ka wai no kahi manawa lōʻihi, ʻoi aku ma mua o 8 mau hola, e hana ai i ka moa. Hoʻohui ʻia nā mea hoʻohui e like me ka vīneka cider winika, nā mea kanu, a me nā mea ʻala e hoʻonui i ka waiwai a me ka mea ʻono.

Hiki i ka broth broth ke kōkua i ka hoʻēmi ʻana i ka cramp muscle no kekahi mau kumu. Hāʻawi ʻia he wai ia, hiki i ka inu ʻana ke kōkua iā ʻoe e noho hydrated, ka mea e hōʻemi ai i ka cramping muscle.

Hoʻohui, ʻo ka broth iwi kahi kumu maikaʻi o ka magnesium, calcium, a me ka sodium - nā meaola e kōkua i ka pale ʻana i ka cramping.

Ke hana ʻana i ka moa iwi, e kuke no ka manawa no ka manawa lōʻihi a hoʻohui i kahi ʻakika acidic, e like me ka vīneka cider winika, i kāu papa hana.

Hōʻike ka noiʻi e hōʻemi ana i ka ph broth iwi ma o ka hoʻonui ʻana i ka waikawa a me ka kuke kuke no ka mea ʻoi aku ma mua o 8 mau hola i nā hopena i ʻoi loa o ka calcium a me ka magnesium i ka huahana i hoʻopau ʻia.

7. Papaya

ʻO nā Papaya he mau huaʻai tropical tropical i kiʻekiʻe loa i ka potassium a me ka magnesium. I ka ʻoiaʻiʻo, hāʻawi kahi papaya 11-auneke (310-gram) ma kahi o 15% a me 19% o nā mea i manaʻo ʻia no ka potassium a me ka magnesium, ().

Hoʻokahi o ka noi ʻana ma 230 mau wahine i ʻike i ka poʻe i ʻike i ka cramp Muscle i hoʻopau i ka pāhare pā liʻiliʻi ma mua o ka poʻe i ʻike ʻole i kēia ʻōuli ().

No laila, ʻo ka ʻai ʻana i nā meaʻai potassium-waiwai e like me nā papaya ke kōkua i ka hōʻemi ʻana i kou makaʻi o nā mākala. Eia naʻe, pono hou aku ka noiʻi ʻana i kēia wahi.

8. ʻO greens greets

ʻO nā ʻōmaʻomaʻo Beet ka lau lau, nā poʻo momona o ka beet. Aia lākou i waena o nā greens nutritious momona loa hiki iā ʻoe ke ʻai a piha pū me nā huaora he nui e kākoʻo i ke olakino muscle a hoʻemi paha i kou makaʻi i nā kūpikipiki o nā mākala.

ʻO kahi laʻana, 1 kīʻaha (144 gram) o nā greens beet kuke i loaʻa ma luna o 20% o ka mea i koi ʻia no ka potassium a me ka magnesium. He waiwai lākou i ka calcium, phosphorus, a me nā huaora B, he mea nui ia no ka hana o ka mākala pū kekahi ().

ʻO ka mea hou aku, ua hoʻokau ʻia nā greets beet me nā nitrates, nā mea hoʻohui e kōkua i ka hoʻomaikaʻi ʻana i ka hana o ke kīʻaha koko, e hōʻoia ana i ke kahe o ke koko i kāu mau mākala. Hiki ke kōkua i ka kahe ʻana i ke kahe o ke koko e hōʻemi i ka cramp muscle ().

9. Nā meaʻai Fermented

ʻO nā meaʻai fermented, e like me pickles a me kimchi, kiʻekiʻe mau i ka sodium a me nā meaola ʻē aʻe i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā mākala muscle. ʻO ka mea hoihoi, ua hōʻike ʻia kahi noiʻi e hiki i ka ʻai ʻana i ka wai pickle ke kōkua i ke kāohi ʻana i nā puʻupuʻu i hoʻokomo ʻia i ka uila i nā mea pāʻani.

Ua hōʻike ʻia kahi noiʻi i nā kānaka ʻalalā kāne e inu ana i ka wai ʻohi pickle i hoʻokaʻawale ʻia mai nā pickles a pau i hoʻoliʻiliʻi i ka cramp muscle i hoʻokomo ʻia i ka uila e 49.1 kekona, ke hoʻohālikelike ʻia me ka inu wai maʻamau a ʻaʻohe wai. ().

ʻO nā pickles, a me nā meaʻai i hū ʻia e like me kimchi a me sauerkraut, waiwai i nā electrolytes e like me ka sodium a he koho maikaʻi paha ia no ka poʻe e ʻike pinepine i nā kūpikipiki i nā mākala.

Eia nō naʻe, e noʻonoʻo e pono ana ka noiʻi hou aʻe ma mua o ka hiki ke koi ʻia i nā meaʻai i hū ʻia a me nā mea inu e like me ka hoʻomaʻamaʻa ʻana i nā ʻūʻī o nā mākala.

10. Salemona

ʻO Salmon kahi waiwai waiwai nui o ka protein, nā momona anti-inflammatory olakino, a me nā mea kōkua ʻē aʻe e hiki ke pale aku i nā kūpikipiki, e like me nā huaʻai B, potassium, magnesium, a me nā phosphorus ().

He kiʻekiʻe ka salemona i ka hao, kahi mineral e pono ai no ka hana ʻana o ke aʻa koko maikaʻi, ka oxygenation o nāʻiʻo o kaʻiʻo, a me ke kahe o ke koko, he mea nui ia no ka pale ʻana i ka mimiki ().

Hoʻohui ʻia, ʻo ka salemona kahi kumu maikaʻi o ka huaola D. Loaʻa ka nui o ke koko olakino o ka huaora D i mea nui no ka hana muscle, a no ka hemahema i kēia mea momona hiki ke alakaʻi i nā ʻōuli muscular, e like me ka ʻeha o ka ʻū, nā spasms, a me nāwaliwali ().

ʻO ka salmon i hopu ʻia ahi kahi kumu waiwai o ka wikamina D a ua hōʻike ʻia i loko o 8-55 mcg no 3.5 auneke (100 gram).

ʻO ka ʻōlelo i kēia lā no ka wikamina D he 15 mcg i kēlā me kēia lā no ka poʻe mākua, e hana ana i ka salmon i hopu wale ʻia i koho ʻia no ka poʻe e ʻimi ana e hoʻonui i kā lākou lawe ʻana i kēia lāʻau nui (23,).

11. Pāheʻe

ʻO Smoothies kahi koho maikaʻi loa no nā poʻe e ʻike i ka ʻūʻī i nā mākala. ʻAʻole lākou e hydrating wale nō akā hiki ke hoʻonohonoho pono ʻia i loko o kahi puʻuwai puʻuwai o nā meaʻai e kākoʻo ana i nāʻiʻo.

ʻO kahi laʻana, ʻo ka hoʻohui ʻana i nā hua hua paʻakai, ka milo, ka waiʻamona almond, a me ka yogurt Greek i loko o kahi mea inu inu maʻalahi hiki ke kōkua i ka lawe ʻana i nā huaora a me nā minelala e pono ai nā mākala e hana i kahi pae maikaʻi loa.

Hoʻohui, ʻo ka ʻūpī ʻana i nā mea momona momona e pale ai i ka cramp muscle i ka hōʻoia ʻana i ka hydrated a me ka hoʻoulu ʻia ʻana o kou kino.

12. Sardinia

Liʻiliʻi paha ʻo Sardine, akā paʻa lākou i ka punch ke hiki mai i ka meaʻai.

ʻOi aku ka kiʻekiʻe o kēia mau iʻa liʻiliʻi i nā meaola e kōkua i ka pale ʻana a me ka hōʻoluʻolu ʻana i nā puʻupuʻu puʻupuʻu, e like me ka calcium, ka hao, ka phosphor, ka potassium, ka sodium, ka huaola D, a me ka magnesium ().

He kiʻekiʻe hoʻi lākou i ka selenium, kahi mineral e hoʻokani i kahi kuleana nui i ka hana muscle. Hiki i nā pae selenium haʻahaʻa ke alakaʻi i ka nāwaliwali o nā mākala a i ʻole nā ​​pilikia muscular ʻē aʻe, e mea nui e hoʻopili i nā meaʻai momona-selenium e like me sardine i kāu papaʻai ().

Ke laina lalo

ʻO nā kūpikipikiʻi kahi hōʻailona hōʻeha i ʻike ʻia e nā poʻe he nui.

ʻO ka mea pōmaikaʻi, ʻo ka ʻai ʻana i nā meaʻai momona-momona i waiwai i kekahi mau wikamina a me nā minelala e kōkua ai i ka pale a mālama ʻana i nā ʻūʻī o nā mākala

Inā ʻike pinepine ʻoe i nā paʻi puʻupuʻu, hoʻāʻo e hoʻohui i kekahi o nā meaʻai a me nā mea inu ma kēia papa inoa i kāu papaʻai no ka hoʻomaha kūlohelohe.

Inā hoʻomaikaʻi ʻole a hōʻino ʻole kāu mau ʻōuli, e ʻike pono e kamaʻilio me kāu kauka no nā kumu kūpono a me nā koho lapaʻau.