"Cha, ngeke ngiwudle ubusuku, khona-ke ekuseni ngizokuma ngobuso obuvuvukala!" - Kukangaki lapho uke wezwa amagama anjengalawa ezintombini noma ngokwawo ngokuzikhawulela enanini leshizi elidliwayo neminye imikhiqizo yesawoti. Ukuze uyeke ukwesaba futhi uqede ubuso bezinhlaka, uvule nje amehlo ami ekuseni, wachaza izinganekwane eziningana futhi wanikeza izeluleko eziwusizo ekulweni nokulwa kokulwa:
Akekho nosawoti lapho
Alukho ucwaningo lwezokwelapha oluzophonsela inselelo yokuthi i-sodium idonsela amanzi - ukusetshenziswa kwenani elikhulu likasawoti lizophenduka impela e-Edema. Kodwa-ke, isimo esiphilile ngemuva kwesikhathi sizohola amanzi amaningi ngenxa yokusetshenziswa komzimba owuketshezi kanye nomzimba. Izazi ze-Nutritionist zilulekwa ukuthi zingabi ngaphezu kwama-2300 mg kasawoti ngosuku, kanti, ngokwesibonelo, umuntu waseMelika ojwayelekile udla ama-3,400 mg ngosuku. Amasawoti amaningi owasebenzisayo kusuka kumikhiqizo eqediwe - ushizi, amasoseji, isinkwa, ukuxubana kwezinongo, amasoso, ukudla okulungele. Emikhiqizweni yemvelo - amantongomane, izithelo, imifino nokunye - okuqukethwe kwe-sodium cishe ku-zero, kanti abanye babo banciphisa izinga likasawoti - ubhanana, ukwatapheya kanye nemifino. Yidla ukusheshisa ukususwa kwamanzi emzimbeni ngemuva kwepakethe elidliwayo le-chips kuya kokudliwayo noshizi.
engeza usawoti omncane ekudleni
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Ukunciphisa ukusetshenziswa kwe-carbohydrate
Ama-carbohydrate abuye aphoqele umzimba ukugcina amanzi angeziwe. Lapho sidla ukudla okunothile kokudla, amandla aqoqiwe agcinwa ngendlela yama-molecule e-glycogen. I-Glycogen Gram ngayinye iza ne-3 g yama-molecule wamanzi anamathele kuwo. Ukunciphisa inani lama-carbohydrate ekudleni kuyindlela esheshayo yokusebenzisa indawo ye-glycogen, okusho ukunciphisa umthamo woketshezi olunqwabelene. Ngokusho kwesikhungo sakwamanye amazwe sokudla kanye ne-Nutrition Board, abantu abadala badinga okungenani i-130 g yama-carbohydrate ukuze basebenze nsuku zonke, kepha ngokwesilinganiso, badla kaninginingi. Ukushintsha eminye imithombo yansuku zonke yemikhiqizo ye-carbohydrate enokuqukethwe okuphezulu kwamaprotheni, njengenyama ethambile, amaqanda nemikhiqizo ye-soy, kuzosiza "ukungeza" umzimba.
Ukuqeqeshwa okuqinisiwe kukukwenza ngokugcwele
Cishe uqaphele ukuthi, ngemuva kokuvivinya umzimba, izicubu zakho zithululelwa ngegazi nokudumba. Kamuva, 'bashaywa phansi' emuva, nezindawo zama-micro-soles zikhukhumeze ngamaprotheni amaprotheni futhi kwakha izindwangu ezintsha. Kodwa-ke, enye yenqubo yokubuyisa phakathi kokuqeqeshwa yenzeka ayilula kangako: Ukugcwala kwe-lymph kuthuthukiswa yimisipha eyonakele, ngenxa yokuthi umthamo womzimba wakho ukhuphuka. Uma uqeqesha ama-press noma ama-buttocks, umphumela onjalo ungakubangela ukukhathazeka okukhulu. Kodwa-ke, seluleka ukungakhathazeki - yenza ukwelula, thatha amabhati afudumele bese uphuza amanzi amaningi, khona-ke ukuvuvukala kuzowa ngemuva kwezinsuku ezingama-2-3.
Thintana nodokotela ngesidingo sokuthola izengezo
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Izithasiselo zevithamini
UVithamini B-6 ne-Magnesium Oxide bafakazela ukusebenza kahle ekulweni ne-Edema. Lezi izengezo zisheshisa umsebenzi wezinso, ezinikela ekususweni okusheshayo koketshezi ngohlelo lomchamo. Ucwaningo lukhombisa ukuthi lezi zithangezo ezimbili zenza lula izimpawu ze-Prebonstrual, kufaka phakathi ukubambezeleka koketshezi esiswini. Futhi banganciphisa ukuqhakaza kwesisu, ukuvuvukala emilenzeni nobuhlungu bezindlala zezimali. Ngaphambi kokuthi uqale ukwamukela, thintana nodokotela futhi uphumelele izivivinyo ngenhloso yawo.