Edza Aya Mishonga Yekumba Kuti Ubvise Masuru Makuru

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Wakambosangana nekurwadziwa kamwe kamwe mumhasuru dzako, pasina chero chikonzero chekunze? Iwe unogona kunge uchifamba kana kurara, uye kurwadziwa kamwe kamwe kunokwira pamusoro pako, kuchikumutsa iwe kubva kuhope dzako, uchishamisika kuti chii chakonzera kurwadziwa. Izvo zvinowanzoitika muzvidya, tsoka uye mhuru mhasuru, uye kunyangwe isingaise njodzi yakanyanya kuhutano hwako hwese, inogona kunge ichishungurudza uye ichinetsa.

Tsvina yemhasuru inozvipira uye kamwe kamwe kudzvinyirira kweimwe kana yakawanda yemhasuru yako uye inogona kukonzera kurwadziwa kwakanyanya [1] . Kurwadziwa kamwe kamwe uye kwakapinza, kunotora kubva pamasekonzi mashoma kusvika pamaminetsi gumi nemashanu, ndicho chiratidzo chakakurumbira chetsandanyama cramp [piri] .

Tsvina yemhasuru ine zvikonzero zvinoverengeka. Mimwe misasa inokonzerwa nekunyanya kushandiswa kwemhasuru dzako (kuita maekisesaizi), nepo kukuvara uye kupera simba kwemvura kuchikonzera kukakavara [3] . Akadzika masosi e calcium, potasium, sodium uye magnesium mumuviri anogona zvakare mhasuru kurwadza. Zvakare, kuwanda kweropa kwakadzika kumakumbo ako netsoka kunogona kukonzera kupwanya munzvimbo idzodzo kana iwe uchirovedza muviri, famba [4] .

Mune mamwe, mamiriro ekurapa senge musana wekupomba compression, itsvo kutadza, nhumbu, kudhakwa nezvimwewo zvinogona kukonzeresa mhasuru [5] . Tsvina yemhasuru kazhinji haina kukuvadza uye haidi kurapwa, sezvo ichikwanisa kurapwa nekukurumidza uye yakapusa mishonga yemumba.

Nhasi, tichatarisa mimwe mishonga yekumba inoshanda yemhasuru cramp.

Tarira : Mishonga yekumba inogona kushandiswa kumakonzo emhasuru anokonzerwa nekurovedza muviri kwakanyanya uye zvimwe zvikonzero zvidiki, uye haifanire kutariswa shungu dzetsandanyama dzinokonzerwa nemamiriro ehutano hwakadai seitsvo kutadza, kumanikidzika kwetsinga nezvimwe.

1. Kutonhora Komputa

Imwe yemishonga yekurapa yakanakisa yekudzora tsandanyama, kutonhora kurapwa kana kutonhora compress inosanganisira kuisa chando kana kutonhora kune yakakuvara saiti kuwana zororo. [6] . Iyo inowanzo shandiswa kudzikisa tsandanyama marwadzo anokonzerwa nekukuvara kwakanyanya kwemitambo. Kuisa iyo inotonhora compress inogona kudzikisa mhasuru cramp uye mhasuru kushushikana [7] .

• Putira mashoma ice cubes mune tauro uye woisa pane yakatarwa nzvimbo kwemaminitsi gumi kusvika gumi nemashanu.
• Dzokorora izvi kakati wandei pazuva.

2. Therapy Yekupisa

Therapy yekupisa inosanganisira kuiswa kweanopisa mapakeji pane iyo nharaunda inokanganiswa necramp. Kuisa homwe yekupisa pane yakakanganiswa nzvimbo yemakumbo inobatsira kusunungura mitsipa yakaoma uye kubvisa marwadzo [8] .

• Isa nzvimbo yekudziya (kwete inopisa zvakanyanya) padanho rekutsika.
• Isa iri zvakaenzana kwemaminetsi gumi nemashanu kusvika makumi maviri.

3. Massage

Mhinduro yakabatana yemhando zhinji yemarwadzo, kukwiza nzvimbo panenge paine makritsi kunogona kubatsira kusimudzira kupora nekukurumidza kubva mukukuvara kwemhasuru kunokonzeresa kurwadziwa kwemakumbo. Iyo zvakare inovandudza kutenderera kweropa mumakumbo [9] .

• Bvisa coconut inodziya kana oiri yemasitadhi pane yakakanganiswa nzvimbo.
• Massage kwemaminitsi gumi uye ita izvi katatu pazuva.

4. Epsom Munyu Bhati

Iyo inowanzoitika zvicherwa, Epsom munyu inobatsira kudzikisa kuzvimba kwetsandanyama uye inoderedza marwadzo emhasuru anokonzerwa necramp, uye kubatsira kudzikisira kushushikana [10] . Iyo zvakare inoderedza marwadzo emhasuru mune yakasarudzika mamiriro senge fibromyalgia.

• Zvekugezera wedzera 1-2 makapu eEpsom munyu kune yakajairwa saga yekugezera izere nemvura inodziya kana inopisa.
• Zorora mairi kwemaminetsi gumi nemashanu kusvika makumi matatu.

5. Apple Cider Vhiniga

Iyi ndiyo imwe yemishonga inoshanda kwazvo yekuwana zororo ipapo kubva kumakonzo emhasuru [gumi neimwe] . Iyo anti-kupisa uye kurwadziwa-kudzikamisa zvimiro zve apple cider vhiniga haikwanise chete kukupa kusununguka kubva pakurwadziwa kwemhasuru kunokonzerwa necramps asiwo kuzvidzivirira kubva mukudzokorora [12] . Iko kushandiswa kweapuro cider vhiniga (ACV) semushonga wemhasuru cramp inotsigirwa nenyaya yekuti cramp inowanzova chiratidzo chekuti wakaderera mu potassium uye apple cider vhiniga yakafuma mu potassium.

Zvekugezesa ACV

• Wedzera 2 makapu eapuro cider vhiniga mbishi mubhavhu remvura.
• Soak gumbo rakabatwa kwemaminitsi makumi matatu.

Zve ACV zvinwiwa

• Sakanidza mafuraji maviri emuapuro cider vhiniga uye imwe yetea yetea kugirazi remvura inodziya.
• Sanganisa zvakanaka uye kunwa.

6. Cayenne Mhiripiri

Iyo ine capsaicin, iyo inoderedza marwadzo akakonzerwa necramp uye yakajairika mhasuru kusuruvara [13] . Capsaicin ndeye yakasununguka mhasuru inozorodza iyo inokurudzirwa kune vanhu vane fibromyalgia uye rheumatoid arthritis [14] .

• Iwe unogona kugadzira yako peta nekusanganisa 1/4 kusvika 1/2 teasponi yecayenne pepper nekapu imwe yemuorivhi kana (inodziya) kokonati mafuta.
• Isa rubha kunzvimbo yakakanganiswa, uye geza maoko ako mushure mekushandisa.

Tarira : Chengetedza rubvu kure nemaziso ako, mhino nemuromo sezvo zvichizokonzera kutsamwa.

7. Clove Oiri

Zvidzidzo zvinoratidza kuti mavhavha zvinoshandiswa zvinoshandiswa zvinobatsira ropa kuyerera kuburikidza nenzvimbo uye zvinobatsira kudzikamisa marwadzo anokonzerwa nekushungurudzika kwemhasuru [gumi neshanu] . Clove oiri inozivikanwawo neayo inorwisa-kupisa zvivakwa uye izvi zvinobatsira kupa zororo kubva pakurwadziwa.

• Tora madonhwe mashoma emafuta evhavha uye wozoidziya.
• Zvinyoronyoro uchiikwiza pamhasuru dzakabatwa uye kwiza dunhu.

8. Rosemary Oiri

Imwe mafuta akakosha anoshanda ekupa zororo kubva kumakonzo emhasuru irosemary mafuta. Mazhinji maoiri akakosha ane anti-kuzvimba uye analgesic zvimiro uye kukwiza muviri kunoshandisa izvi kunogona kubatsira kudzikamisa marwadzo anokonzerwa nekushungurudzika kwemhasuru [16] . Zvakare, kunhuwirira kwemafuta akakosha kunobatsira mukuzorora kwakadzika kupora kwemuviri.

• Tora madonhwe mashoma e-lavender akakosha mafuta uye wozoidziya.
• Zvinyoronyoro uchiikwiza pamhasuru dzakabatwa uye kwiza nzvimbo inokanganiswa necamp.

9. Magnesium

Iwo mashoma ezinga re magnesium mumuviri anogona kutungamira kune yakajairwa mhasuru aches uye mhasuru cramp. Tora magnesium yekuwedzera (bvunza chiremba kutanga). Iwe unogona kutanga nekusanganisira zvikafu zvakakwirira mu magnesium mukudya kwako [17] .

Zvimwe zvekudya zvepamusoro zvemagesiumizi masolasi, squash uye manhanga mbeu (pepitas), sipinashi, swiss chard, cocoa poda, bhinzi nhema, mbeu yeflakisi, mbeu yesesame, mbeu yezuva, maarumondi nemashezi.

10. Cherry muto

Yakagadziriswa Cherry muto inogona kubatsira kudzikamisa mhasuru marampasi sezvo maantioxidants anowanikwa mumacherry anonzi anthocyanins anotendwa anoshanda nekuderedza kuzvimba [18] . Izvi zvinowedzera kubatsira musuru cramp inokonzerwa nekurovedza muviri.

Edza kunwa tart cherry muto pamazuva ekurovedza kuitira kurwadziwa kushoma uye kuzvimba.

11. Mishonga Yemiti

Mimwe miriwo ine anti-kupisa uye inozorodza chiito. Ipo miriwo liniment (semi-solid dhizaini yemakwenzi akaiswa senge mafuta, gel kana bharisamu) inokwanisa kupinda mukati meganda nematukisi uye kubatsira kupora. [19] .

Chamomile, eucalyptus, rosemary nezvimwewo zvave zvichishandiswa kubva pamazera ekurapa mhasuru. Lavender naRose Mary vanozivikanwa nekuda kweavo aromatherapy mhedzisiro ivo vanozorodza kana vakashandiswa kuganda uye vanozorodza kupora nekurwadziwa pakunyudzwa mumhasuru [makumi maviri] .

Pamashoko ekupedzisira…

Iwe unogona zvakare kudzivirira kutanga kwemasuru cramps nekuzvisimbisa wega pamwe nekushomeka kwemvura ndicho chimwe chezvikonzero zvikuru zvekushungurudzika kwemhasuru. Kumwe kwekutambanudza maekisesaizi etsandanyama kunogona kubatsira kubvisa marwadzo.

Iwe unofanirwa zvakare kuziva kuti kudya masayadhi kana kushandisa mafuta emasitadhi muchikafu chako hakubatsire kupa kukurumidza kuzorodzwa kubva kumakonzo emhasuru sezvo zvinovaka muviri mumasitadhi zvikasapinda muropa rako nekukasira zvakakwana kuti uchinje maelectrolyte eropa uye kusunungura iko kusanganisa-kusanganisa mhasuru cramp.

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