Contents
- Yadda za a kare haɗin gwiwa, kasusuwa da jijiyoyi
- Abin da ya kamata ya zama daidaitaccen abinci mai gina jiki
- Sinadarai da samfura don Taimaka Ƙashin Ƙasusuwa da Ƙunƙusoshin Ƙarfi da Ƙarami
- Abubuwan da ke ƙarfafa kasusuwa, gabobi da jijiyoyinmu
- Me yasa motsa jiki yake da mahimmanci don ƙarfafa ƙasusuwa?
Ƙananan fata mai laushi, haɗin gwiwa mai sauƙi da haɗin gwiwa, ƙasusuwa masu ƙarfi - kowa yana son shi duka. Ana ba wa matasa kamar haka, amma da shekaru, kuna buƙatar yin ƙoƙari. Jikin mace yana buƙatar gyara.
Kun saba da wannan magana: "A cikin girma, kuna kallon yadda kuka cancanta." Ranar Mace ta saurari shawarwarin: jikin mace yana buƙatar kulawa, yadda ake samun sassaucin haɗin gwiwa, fata na fata.
Yadda za a kare haɗin gwiwa, kasusuwa da jijiyoyi
Cin abinci mai ƙarancin abubuwan gano abubuwa da bitamin, kazalika da rashi na acid mai kitse, yana haifar da gaskiyar cewa haɗin gwiwa da jijiyoyin jiki sun zama na roba, kuma kasusuwa sun fi rauni. Carbonated drinks, gasa kayayyakin, m da kyafaffen nama, cakulan, pickled abinci, sarrafa cheeses, ice cream da kaguwa sanduna, barasa - wadannan abinci taimaka wajen ci gaban osteoporosis, nakasawa da kuma taurin gidajen abinci, arthrosis (cututtuka na rayuwa a cikin nama na guntun intra-articular).
Ƙarfafa ƙasusuwa, haɗin gwiwa da jijiyoyi yakamata su ɗauki tsarin haɗin gwiwa, gami da abinci mai dacewa, ingantaccen aikin motsa jiki, da amfani da magunguna na musamman. Jikin mace yana buƙatar gyara.
Abin da ya kamata ya zama daidaitaccen abinci mai gina jiki
Ka'idojin asali na ingantaccen abinci mai gina jiki:
- Shawarwarin amfani da BJU: sunadarai - 10% na yawan kuzarin makamashi, mai - 30% (cikakken ˂10% na jimlar kuzari), carbohydrates - 60%.
- Rarraba adadin kuzari dangane da lokacin rana. Abincin karin kumallo yana da kashi 25% na kalori, abincin rana - 50% da 25% don abincin dare.
- Don lissafin abincin da ake buƙata, ninka nauyin ku da 30 ml.
Sinadarai da samfura don Taimaka Ƙashin Ƙasusuwa da Ƙunƙusoshin Ƙarfi da Ƙarami
Don gujewa fashewar jijiyoyi da jijiyoyin jiki, hanzarta sake sabunta kayan haɗin gwiwa da ƙarfafa ƙasusuwa, yi amfani da:
- Abinci tare da abun ciki na calcium, waɗanda suke da mahimmanci don haɓakawa da ƙarfafa kasusuwa. Waɗannan sun haɗa da: kayan nonon da aka haɗe, kayan lambu masu ganye, kayan lambu masu tushe, almonds.
- Kayayyakin da ke dauke da sinadarin phosphorus: kifi, abincin teku, naman alade suna ba da gudummawa ga mafi kyawun ɗaukar alli.
- Samfuran da ke ɗauke da sinadarin zinc da magnesium: hanta, kaji, naman sa, rago, hatsi, goro, hatsi, waken soya, alkama, raisins, cakulan, busasshen apricots.
- Kayan nono mai ƙarancin kitse, madara mai ƙiba, cuku.
- Green kayan lambu, fararen kwai, cherries, ɓaure.
- Abincin da ke da collagen: gelatin, naman sa, hanta, qwai kaza, kifi mai kitse. Godiya ga waɗannan samfurori, masana'anta suna samun elasticity.
Abubuwan da ke ƙarfafa kasusuwa, gabobi da jijiyoyinmu
Ƙungiyoyin bitamin da shirye -shirye na musamman don ƙarfafa haɗin gwiwa, kasusuwa da jijiyoyi:
- Vitamin D, wanda ake samu a kifin mai, kwai, man shanu, hanta, tsaba, yana hana malale sinadarin calcium daga jiki.
- Vitamin F-yana da tasirin kumburi akan haɗin gwiwa, wanda ake samu a cikin kifi, zaitun da sauran kayan lambu.
- Vitamin na rukunin C - suna da alhakin abinci mai gina jiki, ana samun su a cikin 'ya'yan itacen citrus, kayan lambu, currants da kwatangwalo.
- Vitamin A, E, C, K, B sune ke da alhakin maido da manyan ayyuka na tsarin musculoskeletal.
- Shirye -shirye daga ƙungiyar chondroprotectors, kamar: chondroitin - yana shiga cikin tsarin guringuntsi da nama mai haɗawa, yana fara tafiyar matakai na rayuwa; glucosamine - yana cika abubuwan da suka ji rauni a cikin kyallen takarda.
Motsa jiki yana nufin haɗin gwiwa da kasusuwa masu lafiya
Me yasa motsa jiki yake da mahimmanci don ƙarfafa ƙasusuwa?
Ƙarfafa ƙwayar kashi, haɗin gwiwa da haɗin gwiwa ba zai yiwu ba tare da aikin tsoka. Rayuwa mai zaman kanta, rashin motsa jiki - suna rage jinkirin tafiyar matakai na rayuwa a cikin jiki da zagayawar jini, wanda ke haifar da tabarbarewar abinci mai ƙashi, yanayin tsokoki da jijiyoyi.
Ƙarfafa ƙarfi, gudu, rawa, wasan tennis, tafiya, horo na aiki, iyo - duk suna ba da gudummawa ga ƙaruwar ƙashi, samar da ƙashi.
Yoga, Pilates, mikewa - inganta sassauci da motsi na gidajen abinci, ƙarfafa ƙasusuwa.
Motsa jiki na motsa jiki - ya dace da mutanen da ke da matsalar tsarin musculoskeletal.
"Da zarar kun kalli fatar ku kuma ku fahimta:" Ga shi, shekaru! "Kuma:" Ay-ya-yay, dole ne ku yi wani abu! " Yoga, tabbas, tabbas yana taimakawa - ana samun sassauci da motsi na gidajen abinci! Amma fata! Ina, ina jinkirin tambaya, shin turgor? Fuskokin fuska, ka ce? Tabbas, eh, ba shakka, na dogon lokaci kuma a kai a kai! Cikakken abin rufe fuska? Ee, dole ne, dole ne! Kuma yin yawo a cikin gidan, an shafe shi da zuma a rabi, alal misali, tare da madara ko, alal misali, yumɓu, na mintuna 20-30, kuma yana da kyau a zauna. Ko kuma ga wani yana goge jikin tare da kankara, da kyau, ko aƙalla ruwan wanka. Hakanan yayi kyau. Koyaya, wannan duk a waje yake!
Sannan kuma kwatsam na koya cewa mutanen kirki sun daɗe da sanin yadda ake shafawa da ciyar da fata daga ciki! Shin kun taɓa jin irin wannan kalmar - collagen? Anan, tare da taimakon sa kawai! Kuma ya zama magani mai ban mamaki ga gidajen abinci, jijiyoyi da fata. Abin da kuke buƙata! Rashin wrinkles da elasticity na fata kai tsaye ya dogara da abun cikin collagen. Kuma ana iya ɗauka a ciki. Kuma ba kawai tare da naman alade ba. Ko da ba da yawa tare da naman jellied ba, amma a cikin hanyar kayan abinci.
Gabaɗaya, na sayi babban tulu na collagen a cikin foda. A cikin komai a ciki, sa'a guda kafin cin abinci, dole ne a narkar da shi a cikin gilashin ruwa kuma a sha. Za ku ɗora foda tare da cokali mai aunawa, ku narke da farko a cikin ƙaramin ruwa, sannan ku ɗora gilashin gaba ɗaya.
- Kuma yaya kuke yi - da farko ku zuba ruwa ko ku zuba foda? - ya tambaye ni mai ba da shawara na shagon da ake siyar da abinci mai gina jiki na wasanni, wanda na yi korafin cewa kumburi ya rage.
- Da farko foda, sannan na ƙara ruwa kaɗan.
- Gara a akasin haka: zuba ruwa kaɗan, zuga foda a ciki, sannan ƙara ruwa don yin cikakken gilashi. Kuma ba lallai ba ne awa daya kafin cin abinci, rabin sa'a ya isa - yana da lokacin da za a sha.
Gabaɗaya, kamar yadda suke faɗa, na gwada kaina. Kuma ina magana ne akan wata kwayar halitta da ta haura shekaru 50! Na gamsu da sakamakon fiye da watanni biyu na amfani da collagen - fata ta zama mai na roba. Zan canza tare da hyaluronic acid - kwalban kwayoyi ya riga ya kasance a layi. Shin yakamata in ci wani naman alade?! "
Lina Dmitrienko, Anastasia Lysyuk