He aha nā ʻōpū?
ʻO ka cramps ka ʻokiʻoki ʻana i ka ʻiʻo. "Hiki iā lākou ke ʻike i ka wā e pāʻani ai mākou i nā haʻuki, inā hoʻoulu ʻia nā ʻiʻo a inā ʻaʻole mākou i mahana a lawa ʻole mākou i inu i ka wai," wahi a Dr Laurence Benedetti, micro-nutritionist. Hiki nō hoʻi i ka ʻūhā ke hele mālie i ka pō, ʻoi aku ka maikaʻi me ka maikaʻi ʻole o ke kahe koko. ʻOi aku ka nui o ka ʻeha o kekahi mau wahine i ka wā hāpai.
ʻO kahi meaʻai kaulike ʻoi aku ka palena o ka cramps
"Inā ʻaʻole hiki iā ʻoe ke hana nui i ka wā e loaʻa ai ka ʻōpū (ma waho o ka hoʻāʻo ʻana e like me ka mea hiki iā ʻoe ke hoʻolōʻihi i kou ʻiʻo a lomilomi iā ia i ka wā e ʻā ana i ka ʻeha), hiki iā ʻoe ke pale i ko lākou hanana ʻana ma ka hoʻoponopono hou ʻana i kāu meaʻai," wahi āna. ʻOiaʻiʻo, ʻo ka hemahema o nā minerale e like me ka magnesium a me ka potassium e hoʻoikaika i ka cramps, no ka mea, pili kēia mau mineral i ka metabolism muscle. Pēlā nō, ʻo ka nele o nā huaora B, ka mea e pāʻani ai i ka hōʻoluʻolu o ka ʻiʻo, hiki ke hoʻoulu i ka cramps.
ʻO nā meaʻai e hoʻopaʻa ʻia i ka hihia o ka cramps
ʻOi aku ka maikaʻi o ka pale ʻana i ka meaʻai ʻoi loa ka acidifying, ka mea e pale ai i ka hoʻopaʻa ʻia ʻana o nā minerala: no laila e kaupalena mākou i ka ʻiʻo ʻulaʻula, ka paʻakai, nā momona maikaʻi ʻole a me ka caffeine (sodas a me ke kope). A ʻoiaʻiʻo, manaʻo mākou e pili ana i ka inu ʻana. ʻO nā wai waiwai nui i ka magnesium (Hepar, Contrex, Rozanna) a me nā mea waiwai i ka bicarbonate (Salvetat, Vichy Célestin) e hiki ai ke mālama i kahi kaulike acid-base maikaʻi i ke kino.
He aha nā meaʻai e kaupalena ʻia ai nā ʻōpū?
Nā huaʻulaʻula
ʻAʻole hana pololei nā Raspberries, currants a me nā hua ʻulaʻula ʻē aʻe i nā ʻiʻo, akā hoʻomaikaʻi i kā lākou flavonoids content, hoʻomaikaʻi lākou i ke kahe koko, hiki ke kaupalena i ka hoʻomaka ʻana o ka cramps. Manaʻo nui ʻia inā loaʻa nā wāwae kaumaha. Koho ʻia lākou i ka hou a i ʻole ka hau ma muli o ke kau. E leʻaleʻa e like me ka mea ʻono a i ʻole e hoʻohui i nā smoothies. ʻono wale!
banana
Pono e loaʻa inā nele ka magnesium. A no ke kumu maikaʻi, nui ka maiʻa. He kuleana koʻikoʻi nō kēia ʻano trace i ka hoʻoponopono ʻana i ke ʻano, no laila e makemake ʻia inā haʻahaʻa iki kou morale. A me kona ʻano fiber, he kōkua nui ka maiʻa i ka hoʻopaʻa ʻana i ka ʻiʻini liʻiliʻi (a pale ʻole i ka paʻi ʻana i ka ʻeke kuki mua i hala).
ʻAmona, pistachios…
Ma keʻano laulā, he kōkua maikaʻi nā ʻaila a pau e kaupalena i ka cramps no ka mea he waiwai nui lākou i ka magnesium, pono no ka ʻōnaehana muscular. Koho mākou i kahi almond puree e hohola ma luna o ka toast i ke kakahiaka. A i ʻole ʻoe e hoʻohui i nā hua ʻaila i kāu muesli. A ʻai mākou i ka lima o nā pistachios, nā hazelnuts a i ʻole nā walnuts i ka manawa ʻai. Eia kekahi, he hopena anti-stress ka magnesium.
Nā hua maloʻo
ʻO nā apricots, nā fiku, nā lā a i ʻole nā hua waina i loko o kahi ʻano maloʻo he mea hoihoi loa ia no ka mea ʻoi aku ka nui o ka pāpaʻa a me ka magnesium ma mua o nā hua hou. ʻO ia kekahi mau meaʻai alkalizing par excellence e hiki ai ke kaulike hou i ka nui o ka meaʻai acidifying loa. ʻAi mākou ia mea no ka ʻai ʻono a me ka meaʻai maikaʻi a i ʻole ma ke ʻano he kīʻaha i ka paʻakai. A ma hope o kahi kau haʻuki e hoʻomaʻamaʻa hou i ke kino a hakakā i ka acidification o ke kino a no laila cramps.
Ma ke wikiō: ʻO nā meaʻai e koho ai e pale aku i nā ʻōpū
Lentils, chickpea…
Hoʻolako maikaʻi ʻia nā puʻupuʻu me nā minerala (potassium, magnesium, calcium, etc.) i mea nui no ka leo ʻiʻo maikaʻi. Loaʻa iā lākou nā pono meaʻai ʻē aʻe. ʻO ka mea nui, ʻo kā lākou fiber content e hāʻawi iā lākou i kahi hopena maʻona, e kaupalena ana i ka ʻai. A he kumu maikaʻi nō hoʻi lākou no ka ikehu no ka mea ʻo lākou nā mea kanu momona loa i nā protein mea kanu. He lōʻihi loa e hoʻomākaukau ai? Ua koho ʻia lākou i ka canned a holoi ʻia e wehe i ka paʻakai.
Tāpala lāʻau
Loaʻa i ka Passionflower a me ka lemon balm nā waiwai anti-spasmodic e hana ana i ka ʻōnaehana muscular a me ka nerve. ʻIke maopopo, pale lākou i ka hoʻomaka ʻana o ka cramps i ka wā e hāpai ana i ka hoʻomaha. He hana hoʻomaha hoʻi ka Lemon balm i ka digestive spasms. E hele mai, ʻae mākou iā mākou iho i hoʻokahi a ʻelua mau kīʻaha i ka lā, me kahi meli liʻiliʻi i waiwai i ka potassium.
Nā mea kanu ʻōmaʻomaʻo
ʻO ka pī, ka letus hipa, ka spinach, ke kāpeti… ua lako maikaʻi ʻia me ka magnesium e pili ana i ka ʻoki ʻana i ka ʻiʻo. Loaʻa i nā lau ʻōmaʻomaʻo ka huaʻa B9, ka folate kaulana, pono no ka hoʻomohala kūpono o ka pēpē i ka wā hāpai.
ʻO ka iʻa
ʻO ka ʻiʻo keʻokeʻo, ʻaʻole like me ka ʻiʻo ʻulaʻula, he hopena maikaʻi ia i ke koena acid-base o ke kino. Eia kekahi, he kumu maikaʻi ia o nā huaora B e hana koʻikoʻi i ka hōʻoluʻolu ʻana o ka ʻiʻo a he mea maikaʻi loa ia i ka hihia o ka pō.