El kurwadziwa shure Ndicho chimwe chezvirwere zvakajairika muhuwandu hwevanhu pasi rose, chinobata vanhu vemazera ese nemararamiro. Mabviro ayo angave ane chekuita nezvakawanda zvinhu, senge kusamira zvakanaka, mararamiro ekugara, kushushikana kana kunyange kushomeka kwekudya. Muchikamu chino, tichaongorora kuti chokwadi sei mavitamini nemaminera Vanogona kukubatsira kusunungura uye kudzivirira kusagadzikana uku, kupa imwe nzira yepanyama kune yakajairika painkillers.
Sei kurwadziwa shure kunoitika?
Kurwadza kwemusana kunogona kukonzerwa nezvinhu zvakasiyana-siyana, kusanganisira kukuvara, matambudziko emusculoskeletal, mamiriro ekuputika, uye kunyange manzwiro epfungwa. Zvimwe zvezvinonyanya kukonzera zvinosanganisira:
- Mamiriro asina kunaka: Kupedza maawa akawanda wakagara, kunyanya pamberi pekombuta, kunogona kuisa kunetseka kumusana kwako.
- Tsandanyama dzakawandisa: Kusimudza zvinhu zvinorema pasina nzira chaiyo kana kuita maekisesaizi pasina kudziya.
- Stress uye kufunganya: Kushushikana mupfungwa kunogona kukonzera tsandanyama spasms uye contractures.
- Nutrient kushomeka: Kushaya chokwadi mavitamini nemaminera inogona kuderedza tsandanyama nemapfupa, zvichiwedzera njodzi yekukuvara nekurwadziwa.
Akakosha mavhitaminzi nemamineral kuti abvise marwadzo ekudzokera shure
Muviri unoda musanganiswa wakaenzana wezvinovaka muviri kuti uchengetedze hutano hwemapfupa nemhasuru. Pazasi tinokuratidza iwe mavitamini nemaminera chinonyanya kukosha kurwisa marwadzo ekudzokera shure.
Vitamin D
La vitamini D Izvo zvakakosha pakutorwa kwe calcio, chicherwa chakakosha chehutano hwemapfupa. Kushaikwa kwevhitamini iyi kwakabatanidzwa kushaya simba kwemhasuru uye kurwadziwa kusingaperi. Maererano neongororo yakaitwa neMayo Clinic, vanhu vane vhitamini D yakaderera vane njodzi huru yekutambura kurwadziwa kwe musculoskeletal.
Kuti uchengetedze huwandu hwakakwana hwevhitamini D, zvinokurudzirwa:
- Kuratidzwa nezuva: Kanenge 15-20 maminitsi pazuva.
- Kushandiswa kwezvokudya zvakapfuma mu vitamin D, sehove dzine mafuta (salmon, tuna), mazai, uye zvigadzirwa zvemukaka zvakasimbiswa.
- Kuwedzera, kana kushayikwa kwakaonekwa nachiremba.
Vitamina C
La vhitamini C Iyo ine simba antioxidant inobatsira kuderedza kuzvimba uye inokurumidza kugadzirisa matishu. Muzviitiko zvekurwadziwa kwemusana kunokonzerwa nekuzvimba mumajoini kana tsandanyama, vhitamini iyi inogona kubatsira zvikuru.
Zvisikwa zvevhitamini C zvinosanganisira:
- Michero yeCitrus yakadai semaranjisi, mandimu uye kiwis.
- Red uye green pepper.
- Broccoli uye sipinashi.
B mavitamini
ari mavhitaminzi eboka B Izvo zvakakosha pakushanda kwehurongwa hwemitsipa uye kuvandudzwa kwemasumbu emasumbu. Kunyanya, mavhitaminzi B1, B6 uye B12 akadzidziswa avo analgesic effect mukurwadziwa kweuropathic, zvakadai se lumbago kana sciatica.
Zvimwe zvekudya zvakapfuma muB vitamin zvinosanganisira:
- Chiropa, nyama yemombe nehove.
- Mazai uye zvigadzirwa zvemukaka.
- Legumes uye zviyo.
Magnesio
El magnesio Izvo zvakakosha pakushanda kwemhasuru uye kuzorora kwetishu. Kushaikwa kweiyo mineral inogona kukonzera tsandanyama spasms uye kurwadziwa kusingaperi kwemusana.
Kuti uwedzere kudya kwako magnesium, sanganisira mukudya kwako:
- Nzungu dzakadai semaamondi uye walnuts.
- Sipinachi uye chard.
- Mabhanana nemakotapeya.
Mamwe mazano ekudzivirira marwadzo ekudzokera shure
Pamusoro pekugadzirisa kudyiwa kwe mavitamini nemaminera, unogona kutevera matipi aya kuchengetedza musana une hutano:
- Kurovedza muviri nguva dzose: Ita zviitwa zvekusimbisa uye kutambanudza.
- Chengetedza chimiro chakanaka: Dzivisa slouching kana wakamira kana kugara.
- Rara panzvimbo yakakodzera: Shandisa metiresi yakasimba uye ergonomic pillow.
- Deredza kushushikana: Dzidzira nzira dzekuzorora dzakadai seyoga kana kufungisisa.
Kutarisira kudya kwako uye kuchengetedza mararamiro anoshingaira ndicho chinhu chinokosha pakudzivirira uye kubvisa marwadzo ekudzokera shure. Nekubatanidza izvi zvakakosha zvinovaka muviri uye kutora maitiro akanaka, unogona kuvandudza hutano hwako uye kuderedza kudiwa kweakajairika painkillers.
zvirwere zvevanhu