Contents
- Pehea e pale ai i nā hono, nā iwi a me nā ligament
- He aha ke ʻano o ka papaʻai kaulike a me ka momona
- Nā Pono a me nā Huahana e kōkua i kā mākou iwi a me nā hui e ikaika a ʻōpio
- Nā mea e hoʻoikaika ai i ko mākou iwi, nā hono a me nā ligament
- No ke aha he mea nui ka hoʻoikaika kino no ka hoʻoikaika ʻana i nā iwi?
ʻO ka ʻili hoʻoluʻu ʻōpio, nā hui maʻalahi a me nā ligament, nā iwi ikaika - makemake nā mea āpau āpau. Hāʻawi ʻia i ka poʻe ʻōpio e like me kēlā, akā me ka makahiki, pono ʻoe e hoʻoikaika. Pono ke kino wahine i ka hoʻomaʻemaʻe.
Kamaʻāina ʻoe i kēia ʻōlelo: “I ke kanaka makua, nānā ʻoe i ke ala āu e kūpono ai.” Ua hoʻolohe ka lā wahine i nā ʻōlelo paipai: koi ka kino wahine i ka mālama, pehea e loaʻa ai ka maʻalahi o ka hui, ka ʻili o ka ʻili.
Pehea e pale ai i nā hono, nā iwi a me nā ligament
ʻO ka ʻai ʻana i nā mea haʻahaʻa ma nā kumuwaiwai a me nā wikamina, a me ka hemahema o nā waikawa momona, alakaʻi i ka ʻoiaʻiʻo o nā hono a me nā ligament e lilo i mea lahilahi, a nāwaliwali nā iwi. ʻO nā mea inu kalepona, nā mea i hoʻomoʻa ʻia, nā mea momona a me nā mea puhi ʻia, kokoleka, nā meaʻai pickled, nā paʻi wai i hana ʻia, ka ʻaikalima a me nā lāʻau pāpaʻi, ka waiʻona - hāʻawi kēia mau meaʻai i ka hoʻomohala ʻana o ka osteoporosis, deformation a me ka ʻoʻoleʻa o nā hono, arthrosis (nā maʻi metabolic i loko o kaʻiʻo o ʻo ka cartilage intra-articular).
ʻO ka hoʻoikaika ʻana i nā iwi, nā hono a me nā liga e pono ke lawe i kahi ala i hoʻohui ʻia, e like me ka meaʻai kūpono, ka hoʻoikaika kino maikaʻi, a me ka hoʻohana ʻana i nā lāʻau lapaʻau kūikawā. Pono ke kino wahine i ka hoʻomaʻemaʻe.
He aha ke ʻano o ka papaʻai kaulike a me ka momona
Nā Kumumanaʻo o ka meaʻai kūpono:
- Paipai ʻia nā helu ʻai o BJU: nā polokina - 10% o ka huina o ka ikehu, nā momona - 30% (saturated ˂10% o ka huina ikehu), nā haʻalako - 60%.
- Hoʻolahalaha o nā calorie e pili ana i ka manawa o ka lā. ʻO ka helu kakahiaka no 25% o nā calorie, ʻaina awakea - 50% a me 25% no ka ʻaina awakea.
- E hoʻomaulia i ka lawe ʻana o ka wai i koi ʻia, e hoʻonui i kou kaupaona e 30 ml.
Nā Pono a me nā Huahana e kōkua i kā mākou iwi a me nā hui e ikaika a ʻōpio
I mea e pale ai i ka haki ʻana o nā ligament a me nā ʻāʻī, e hoʻoholomua i ka hoʻōla hou ʻana o nā pūnaewele hoʻopili a hoʻoikaika i nā iwi, e hoʻohana:
- ʻO nā meaʻai me nā mea calcium, pono ia no ka ulu a me ka hoʻoikaika ʻana i nā iwi. ʻO kēia mau mea: nā hua waiū fermented, nā lau lau, nā huaʻai aʻa, nā ʻalemona.
- Nā huahana me ka ʻike phosphorous: ka iʻa, iʻa iʻa, ʻākoʻai e hāʻawi i ka maikaʻi o ka lawe ʻana i ka calcium.
- Nā huahana i loaʻa i ka zinc a me ka magnesium: ke ake, nā moa, nā bipi, nā keiki hipa, nā palaoa, nā huaʻai, nā legume, ka soy, ka palaoa palaoa, nā hua puaʻa, nā kokoleka, nā ʻōpelu maloʻo.
- ʻO nā huahana waiū momona haʻahaʻa, waiu momona haʻahaʻa, cheese.
- ʻO nā mea kanu ʻōmaʻomaʻo, nā hua keʻokeʻo, nā cherry, nā fiku.
- Nā meaʻai waiwai nui o Collagen: gelatin, pipi, ate, hua moa, iʻa momona. Mahalo i kēia mau huahana, loaʻa nā lole i ka elasticity.
Nā mea e hoʻoikaika ai i ko mākou iwi, nā hono a me nā ligament
ʻO nā complexes Vitamin a me nā hoʻomākaukau kūikawā no ka hoʻoikaika ʻana i nā hono, nā iwi a me nā ligament:
- ʻO ka Wikamina D, i loaʻa i loko o nā iʻa momona, nā hua, ka bata, ka ate, nā ʻanoʻano, pale i ka leaching o ka calcium mai ke kino.
- ʻO ka Wikamina F - he hopena anti-inflammatory ma ka ami, i loaʻa i nā iʻa, ʻoliva a me nā aila mea kanu ʻē aʻe.
- ʻO nā wikamina o ka hui C - kuleana no ka meaʻai o nā hono, ʻike ʻia lākou i nā hua citrus, nā mea ʻai, nā currants a me nā hipaka rose.
- Nā Vitamins A, E, C, K, B nā kuleana no ka hoʻihoʻi hou ʻana i nā hana nui o ka ʻōnaehana musculoskeletal.
- Nā hoʻomākaukau mai ka hui o chondroprotectors, e like me: chondroitin - komo i ke ʻano o ka cartilage a me nā mea hoʻopili, hoʻomaka i nā kaʻina hana metabolic; glucosamine - hoʻopiha hou i nā mea ʻeha i nā aʻa.
ʻO ka neʻe ʻo ia hoʻi nā hui olakino a me nā iwi
No ke aha he mea nui ka hoʻoikaika kino no ka hoʻoikaika ʻana i nā iwi?
ʻAʻole hiki i ka hoʻoikaika ʻana i nā iwi o ka iwi, nā hono a me nā ligament ke ʻole ka hana o nā mākala. ʻO kahi nohona noho, nele i ka hana kino - hoʻolōʻihi lākou i nā hana metabolic i loko o ke kino a me ke kahe o ke koko, kahi e alakaʻi ai i ka hōʻino ʻana i ka meaʻai o ka iwi iwi, ke ʻano o nā mākala a me nā ligament.
Hoʻomaʻamaʻa ikaika, holo, hulahula, tennis, hele wāwae, hoʻomaʻamaʻa hana, ʻauʻau - hāʻawi nā mea āpau i ka hoʻonui ʻana i ka nui o ka iwi, ka nui o ka iwi.
Yoga, Pilates, ke kauʻana - hoʻomaikaʻi i ka maʻalahi a me ka neʻe o nā hono, hoʻoikaika i nā iwi.
Hoʻoikaika hoʻoikaika kino - kūpono no ka poʻe me nā pilikia o ka ʻōnaehana musculoskeletal.
"Ke nānā wale ʻoe i kou ʻili a maopopo:" Eia nō ia, e ka makahiki! "A:" Ay-ya-yay, pono ʻoe e hana i kekahi mea! " Yoga, ʻoiaʻiʻo, kōkua nō ia - hiki ke maʻalahi a me ka neʻe o nā hono! Akā ka ʻili! Ma hea, kānalua wau e nīnau, ʻo ia ka turgor? Masks maka, ʻōlelo ʻoe? ʻOiaʻiʻo, ʻae, ʻoiaʻiʻo, no kahi manawa lōʻihi a me nā manawa mau! Masks piha kino? ʻAe, pono mākou, pono mākou! A hele a puni ka hale, hamo ʻia me ka meli i ka hapalua, e laʻa me ka waiū a i ʻole, e laʻa me ka pālolo, no 20-30 mau minuke, a ʻoi aku ka maikaʻi o ka noho ʻana. A i ʻole he ʻānai ʻana i ke kino me ka pahu hau, maikaʻi, a i ʻole ma kahi o ka ʻauʻau ʻokoʻa. Maikaʻi nō hoʻi. Eia naʻe, aia kēia ma waho āpau!
A laila ʻike koke wau ua ʻike lōʻihi ka poʻe ʻoluʻolu i ka moisturize a me ka hānai ʻana i ka ʻili mai loko! Ua lohe paha ʻoe i kahi ʻano huaʻōlelo - collagen? Eia, me kāna kōkua wale nō! A lilo ia i mea lapaʻau kupaianaha no nā hono, nā liga a me ka ʻili. He aha kāu e pono ai! ʻO ka loaʻa ʻole o nā wili a me ka ʻili o ka ʻili e pili pono i ka ʻikepili collagen. A hiki ke lawe ʻia i loko. A ʻaʻole wale me ka ʻiʻo jellied. ʻOiai ʻaʻole ka nui me ka ʻiʻo jellied, akā i ke ʻano o nā mea hoʻohui meaʻai.
Ma ka laulā, ua kūʻai aku au i hue nui o collagen i ka pauka. Ma kahi ʻōpū hakahaka, hoʻokahi hola ma mua o ka ʻai ʻana, pono e hoʻoheheʻe ʻia i loko o ke kīʻaha wai a inu. Lūlū ʻoe i ka pauka me kahi puna e ana ai, hoʻoheheʻe mua i kahi wai liʻiliʻi, a laila e hoʻopau pono i ke aniani.
- A pehea ʻoe e hana ai - ninini mua i ka wai a ninini i ka pauka? - nīnau mai iaʻu i ke kūkākūkā o ka hale kūʻai kahi e kūʻai ʻia ai ka meaʻai haʻuki, ka mea aʻu i hoʻopiʻi ai e waiho mau ana nā puʻupuʻu.
- Mua ka pauka, a laila hoʻohui wau i kahi wai liʻiliʻi.
- ʻOi aku ka maikaʻi ma kahi ʻē: ninini i kahi wai, hoʻonāuki i ka pauka i loko, a laila hoʻohui i ka wai e hana i kahi kīʻaha piha. A ʻaʻole pono i hoʻokahi hola ma mua o ka ʻai ʻana, ua lawa ka hapalua hola - he manawa ka e komo ai.
Ma ka laulā, e like me kā lākou e ʻōlelo nei, ua hoʻāʻo iaʻu iho. A ke kamaʻilio nei wau e pili ana i kahi meaola i ʻoi aku ma mua o 50 mau makahiki! Ua māʻona wau i nā hopena o ʻoi aku ma mua o ʻelua mau mahina o ka hoʻohana ʻana i ka collagen - ua lilo ka ʻili i meaʻoi aku ka lahilahi. E kuapo wau me ka waikawa hyaluronic - aia aʻe i kahi laina kahi ipu o nā pila. E ʻai paha wau i kahi ʻiʻo lili?! “
Lina Dmitrienko, Anastasia Lysyuk