Abinci 12 Wanda Zai Iya Taimakawa Ciwon Muscle

Wadatacce

• 1. Avocado
• 2. Kankana
• 3. Ruwan kwakwa
• 4. Dankali mai zaki
• 5. Yogurt na Girkanci
• 6. Kashin broth
• 7. Gwanda
• 8. Ganyen gwoza
• 9. Abincin da aka sha
• 10. Salmon
• 11. Smoothies
• 12. Sardines
• Layin kasa

Ciwon jijiyoyin jiki wata alama ce da ba ta da daɗi wanda ke tattare da raɗaɗi, raɗaɗin raɗaɗin tsoka ko ɓangaren tsoka. Suna yawanci a taƙaice kuma galibi suna wucewa cikin secondsan daƙiƙu kaɗan zuwa fewan mintuna (,).

Kodayake ainihin sanadin ba koyaushe aka sani ba, motsa jiki mai ƙarfi, nakasar jijiyoyin jiki, yanayin kiwon lafiya, rashin daidaiton lantarki, amfani da magunguna, da rashin ruwa a jiki ana tsammanin su ne masu ba da gudummawa ta yau da kullun ().

Wasu bincike sun nuna cewa maye gurbin wasu abubuwan gina jiki, ciki har da sinadarin potassium, sodium, da magnesium, na iya taimakawa wajen magance ciwon mara. Ari da, rashi a cikin abubuwan gina jiki kamar magnesium, bitamin D, da wasu bitamin na B na iya haɓaka damar ciwon tsoka (,,).

Saboda wadannan dalilai, cin abinci mai gina jiki mai wadataccen abinci na musamman na bitamin da kuma ma'adanai na iya taimakawa rage takurar tsoka da hana shi faruwa da fari.

Anan akwai abinci 12 waɗanda zasu iya taimakawa tare da raunin tsoka.

1. Avocado

Avocados suna da maiko, 'ya'yan itace masu ɗanɗano waɗanda ke cike da abubuwan gina jiki waɗanda ƙila za su iya taimakawa hana ciwon tsoka.

Suna da wadataccen arziki a cikin potassium da magnesium, ma'adanai guda biyu waɗanda suke aiki azaman lantarki a cikin jiki kuma suna taka rawa a cikin lafiyar tsoka.Electrolytes abubuwa ne masu aikin lantarki wanda jikinka ke buƙatar yin ayyuka masu mahimmanci, gami da ƙarancin tsoka (,).

Lokacin da wutan lantarki suka zama masu rashin daidaituwa, kamar bayan tsananin motsa jiki, alamomin kamar matsewar jijiyoyi na iya tashi ().

Sabili da haka, idan kuna fuskantar raɗaɗin tsoka akai-akai, tabbatar kun cinye yawancin abinci mai wadataccen lantarki kamar avocados na iya taimaka.

2. Kankana

Aya daga cikin abubuwan da ke haifar da raunin jijiyoyin jiki shine rashin ruwa. Ingantaccen aikin tsoka yana buƙatar isasshen ruwa, kuma rashin ruwa na iya hana ƙwayoyin ƙwayoyin ƙwayoyin cuta yin kwangila, wanda na iya haifar ko taƙaita ƙarancin ciki ().

Kankana itace fruita fruitan itace wanda ke da wadataccen ruwa mai yawa. A zahiri, kankana ta kusan kusan kashi 92 cikin ɗari na ruwa, yana mai da ita kyakkyawan zaɓi don abun ciye-ciye ().

Abin da ya fi haka, kankana hanya ce mai kyau ta magnesium da potassium, ma'adanai guda biyu waɗanda ke da mahimmanci ga aikin muscular gaba ɗaya.

3. Ruwan kwakwa

Ruwan kwakwa zabi ne na zabi ga 'yan wasa da ke son rehydrate da kuma cika wutan lantarki ta hanyar halitta - kuma da kyakkyawan dalili.

Yana da kyakkyawar madogara ta lantarki, samar da alli, potassium, sodium, magnesium, da phosphorus - dukkansu na iya taimakawa rage ƙwanƙwasa tsoka ().

Wani binciken ya gano cewa lokacin da 'yan wasa maza 10 suka sake shan ruwa tare da abin sha mai dauke da lantarki mai kama da ruwan kwakwa bayan motsa jiki mai tsanani, sun kasance masu saukin kamuwa da cututtukan-tsokanar tsoka, idan aka kwatanta da lokacin da suka sha ruwa da ruwa na yau da kullun ().

Wannan na iya nuna cewa kasancewa cikin ruwa tare da ruwan kwakwa mai wadataccen lantarki zai iya taimaka rage karfin da kake fama da shi yayin motsa jiki bayan motsa jiki, kodayake ana bukatar karin bincike.

4. Dankali mai zaki

Dankali mai zaki suna daga cikin lafiyayyun kayan lambu da zaka iya ci saboda tsananin haɗin bitamin, ma'adanai, da mahaɗan tsire-tsire da ake samu a cikin jikinsu da fata.

Suna cike da potassium, alli, da magnesium - ma'adanai waɗanda ke da mahimmanci ga aikin tsoka.

A hakikanin gaskiya, kofi 1 (gram 200) na dankalin turawa mai dadi yana ba da sama da 20% na shawarar da aka ba ta don potassium da kusan 13% na shawarar da aka ba ta don magnesium ().

5. Yogurt na Girkanci

Yogurt na Greek shine lafiyayyen kayan kiwo wanda yake dauke da sinadarai masu yawa, musamman potassium, phosphorus, da alli - dukkansu suna aiki ne a matsayin lantarki a jikin ku.

Muscle yana buƙatar alli don aiki yadda ya kamata, wanda shine dalilin da yasa rashin alli a cikin jininka na iya haifar da rikice-rikice masu nasaba da tsoka, gami da ciwon tsoka da bugun zuciya mara kyau ().

Yogurt na Girka shima ana ɗora shi da furotin, wanda ake buƙata don haɓaka da gyaran tsoka.

Sabili da haka, cin yogurt na Girka bayan motsa jiki mai wahala zai iya taimakawa cike wasu abubuwan gina jiki da zasu iya hana ciwon tsoka da ke da nasaba da motsa jiki, kazalika da haɓaka farfadowar tsoka ().

6. Kashin broth

Ana yin romon ƙashi ta hanyar jujjuya ƙasusuwan dabbobi cikin ruwa na dogon lokaci, galibi sama da awanni 8, don ƙirƙirar mai narkar da ruwa. Sinadaran kamar apple cider vinegar, ganye, da kayan yaji yawanci ana kara su don bunkasa darajar abinci da dandano.

Bishiyar ƙashi na iya taimakawa rage raunin tsoka saboda dalilai da yawa. Ganin cewa ruwa ne, shan shi zai iya taimaka maka zama mai ruwa, wanda zai iya rage narkar da jijiyoyi.

Ari da, romin kashi kyakkyawan tushe ne na magnesium, alli, da sodium - sinadarai da za su iya taimakawa hana ƙuntatawar.

Yayin da ake yin naman kashin, a tabbatar an dafa romon na dogon lokaci sannan a hada wani abu mai sinadarin acid, kamar su apple cider vinegar, a girkin ku.

Bincike ya nuna cewa rage romon kashi pH ta hanyar kara yawan acidity da romon girki na tsawon sama da awanni 8 yana haifar da yawan sinadarin calcium da magnesium a cikin abin da aka gama ().

7. Gwanda

Gwanda ita ce 'ya'yan itatuwa masu daɗin gaske waɗanda ke cike da potassium da magnesium musamman. A zahiri, gwanda daya-gram 110 (giram 310) tana ba da kusan 15% da 19% na abubuwan da aka ba da shawarar na amfani da sinadarin potassium da magnesium, bi da bi ().

Studyaya daga cikin bincike a cikin mata 230 ya gano cewa waɗanda suka sami rauni na tsoka sun cinye potassium mai ƙarancin abinci fiye da waɗanda ba su sami wannan alamar ba ().

Sabili da haka, yawan cin wadataccen abinci mai wadataccen potassium kamar gwanda na iya taimakawa rage haɗarin ciwon tsoka. Koyaya, ana buƙatar ƙarin bincike a wannan yankin.

8. Ganyen gwoza

Ganyen gwoza shine ganye, mai gina jiki na tsiron gwoza. Suna daga cikin ganyayyaki masu gina jiki da zaka iya ci kuma ka cika su da yawancin abubuwan gina jiki waɗanda ke tallafawa lafiyar tsoka kuma na iya rage haɗarin ciwon tsoka.

Misali, kofi 1 (gram 144) na dafa ganyen gwoza ya ƙunshi sama da 20% na shawarar da aka sha don duka potassium da magnesium. Hakanan suna da wadataccen sinadarin calcium, phosphorus, da bitamin na B, waxanda suke da mahimmanci ga aikin tsoka suma ().

Mene ne ƙari, ana ɗora ganyen gwoza tare da nitrates, waɗanda mahaɗan ne waɗanda ke taimakawa inganta aikin jijiyoyin jini, tabbatar da yawo da jini daidai zuwa ga tsokoki. Inganta kwararar jini na iya taimakawa rage raunin jijiyoyi ().

9. Abincin da aka sha

Abincin mai daɗaɗa, irin su pickles da kimchi, yawanci suna cikin sodium da wasu abubuwan gina jiki waɗanda zasu iya taimakawa rage ƙwayar tsoka. Abin sha'awa, wasu bincike sun nuna cewa shan ruwan lemun tsami na iya taimakawa hana haɓakar tsoka a cikin lantarki.

Wani bincike a cikin 'yan wasa maza ya nuna cewa shan karamin ruwan lemun tsami wanda ake tatsewa daga dukkan tsinken tsinkayyan ya rage tsawan karfin daskararren jiki ta hanyar dakika 49.1, idan aka kwatanta da shan ruwan sha mai kyau ko kuma babu ruwan sha ko kaɗan ().

Pickles, tare da sauran abinci mai daɗaɗa ciki har da kimchi da sauerkraut, suna da wadataccen lantarki kamar sodium kuma yana iya zama kyakkyawan zaɓi ga waɗanda ke fuskantar raunin tsoka da yawa.

Koyaya, ka tuna cewa ana buƙatar ƙarin bincike kafin abinci mai yisti da abin sha za a iya ba da shawarar a matsayin magani don ciwon tsoka.

10. Salmon

Salmon shine tushen wadataccen furotin, ƙwayoyin cuta masu kumburi mai kumburi, da sauran abubuwan gina jiki waɗanda zasu iya taimakawa hana ciwon tsoka, gami da bitamin B, potassium, magnesium, da phosphorus ().

Salmon kuma yana da baƙin ƙarfe, ma'adinai wanda ke da mahimmanci don samar da ƙoshin lafiya na jini, oxygenation na ƙwayoyin tsoka, da kwararar jini, waɗanda ke da mahimmanci don rigakafin ƙwayar tsoka ().

Bugu da ƙari, kifin salmon kyakkyawan tushe ne na bitamin D. Samun matakan jini mai kyau na bitamin D yana da mahimmanci don aikin tsoka, kuma rashin ƙarfi a cikin wannan sinadarin na iya haifar da bayyanar cututtukan ƙwayoyin cuta, irin su ciwon tsoka, ɓarna, da rauni ().

Kifin da aka kama da daji shine tushen tushen bitamin D kuma an nuna yana ƙunshe tsakanin 8-55 mcg a cikin oza 3.5 (gram 100).

Shawarwarin yau da kullun game da bitamin D shine 15 mcg kowace rana don manya, yin kifin da aka kama da shi ya zama zaɓi mai kyau ga mutanen da ke neman ƙara yawan amfani da wannan muhimmin bitamin (23,).

11. Smoothies

Smoothies zaɓi ne mai kyau ga mutanen da ke fuskantar raunin tsoka. Ba kawai suna shayarwa ba amma kuma ana iya daidaita su don ƙunsar ƙwayar zuciya na ƙwayoyin tsoka masu tallafawa.

Misali, hada daskararrun 'ya'yan itace, alayyafo, man almond, da yogurt na Girka a cikin mai santsi mai saukin sha zai iya taimakawa wajen isar da bitamin da kuma ma'adanai da tsokoki suke bukata don aiki a matakin da ya dace.

Ari da, shayarwa a kan mai santsi mai wadataccen abinci na iya hana raunin tsoka ta hanyar tabbatar da jikinka yana da ruwa da kuma kuzari yadda ya kamata.

12. Sardines

Sardines na iya zama kanana, amma suna shirya naushi idan ya shafi abinci mai gina jiki.

Waɗannan ƙananan kifin suna da ƙima a cikin abubuwan gina jiki waɗanda zasu iya taimakawa wajen hanawa da sauƙaƙe ƙwayoyin tsoka, gami da alli, ƙarfe, phosphorus, potassium, sodium, bitamin D, da magnesium ().

Hakanan suna cikin selenium, ma'adinai wanda ke taka muhimmiyar rawa a cikin aikin tsoka. Levelsananan matakan selenium na iya haifar da rauni na tsoka ko wasu matsalolin ƙwayoyin cuta, yana mai da mahimmanci a haɗa da wadataccen abinci mai wadataccen selenium kamar sardines a cikin abincinku ().

Layin kasa

Ciwon tsoka wata alama ce mai raɗaɗi da mutane da yawa suka fuskanta.

Abin farin ciki, cin abinci mai gina jiki mai wadataccen wadataccen bitamin da ma'adanai na iya taimakawa hanawa da magance raunin tsoka.

Idan kuna yawan fuskantar raunin tsoka, gwada ƙara wasu abinci da abubuwan sha a cikin wannan jerin a cikin abincinku don sauƙin yanayi.

Idan bayyanar cututtukanku ba ta inganta ko taɓarɓare ba, tabbas za ku yi magana da likitanku game da yiwuwar haddasawa da zaɓuɓɓukan magani.