El intlungu Sesinye sezona zigulo zixhaphakileyo kubemi behlabathi, sichaphazela abantu abakubudala obahlukeneyo kunye nendlela yokuphila. Imvelaphi yayo inokunxulumana nezinto ezininzi, ezifana nokuma kakubi, indlela yokuphila yokuhlala phantsi, uxinzelelo okanye ukusilela kwezondlo. Kweli nqaku, siza kuphonononga ukuba siqinisekile iivithamini kunye neemaminerali Banokukunceda ukuba ukhulule kwaye uthintele oku kuphazamiseka, ukubonelela ngenye indlela yendalo kwiintlungu eziqhelekileyo.
Kutheni intlungu emva kwenzeka?
Ubuhlungu obungasemva bunokubangelwa zizinto ezahlukeneyo, kubandakanywa ukulimala, iingxaki ze-musculoskelet, iimeko ezivuthayo, kunye neemeko zengqondo. Ezinye zezona zibangela zixhaphakileyo ziquka:
- Ukuma okungalunganga: Ukuchitha iiyure ezininzi uhleli, ngakumbi phambi kwekhompyuter, kunokubeka uxinzelelo kumqolo wakho.
- Ukugcwala kwezihlunu: Ukuphakamisa izinto ezinzima ngaphandle kobuchule obufanelekileyo okanye ukwenza imithambo ngaphandle kokufudumala.
- Uxinzelelo kunye noxinzelelo: Ukuxinezeleka ngokweemvakalelo kunokubangela ukutsaleka kwezihlunu kunye nokuqhawuka.
- Ukunqongophala kwezondlo: Ukunqongophala ezithile iivithamini kunye neemaminerali inokwenza buthathaka izihlunu kunye namathambo, ikhulise umngcipheko wokulimala kunye neentlungu.
Iivithamini ezibalulekileyo kunye neeminerali zokuphelisa iintlungu zangasemva
Umzimba udinga indibaniselwano elungeleleneyo yezondlo ukugcina impilo yamathambo kunye nezihlunu. Ngezantsi sikubonisa i iivithamini kunye neemaminerali eyona nto ibalulekileyo ukulwa neentlungu zangasemva.
Vitamin D
La vitamin D Kubalulekile ukufunxa calcio, iminerali engundoqo kwimpilo yamathambo. Ukunqongophala kwale vitamin kuye kwadityaniswa ubuthathaka bemisipha kunye neentlungu ezingapheliyo. Ngokophononongo olwenziwa yiMayo Clinic, abantu abanamazinga aphantsi evithamin D basengozini enkulu yokugula intlungu ye-musculoskeletal.
Ukugcina amanqanaba afanelekileyo evithamini D, kucetyiswa:
- Ukukhanya kwelanga: Ubuncinci imizuzu eyi-15-20 ngosuku.
- Ukusetyenziswa kokutya okutyebileyo kwivithamin D, njengentlanzi enamafutha (isalmon, ityhuna), amaqanda, neemveliso zobisi eziqinisiweyo.
- Uncediso, kwimeko yokusilela okufunyaniswe ngugqirha.
Vitamin C
La Vitamin C Yinto enamandla yokulwa ne-antioxidant encedayo ukunciphisa ukuvuvukala kwaye ikhawulezisa ukulungiswa kwezicubu. Kwiimeko zentlungu ebuhlungu ebangelwa kukuvuvukala kwamalungu okanye izihlunu, le vithamini inokuba luncedo olukhulu.
Imithombo yendalo ye-vitamin C ibandakanya:
- Iziqhamo zeCitrus ezifana neorenji, iilamuni kunye nekiwis.
- Ipepile ebomvu neluhlaza.
- Broccoli kunye nesipinatshi.
B iivithamini
Las iivithamini zeqela B Ziyimfuneko kumsebenzi we-nervous system kunye nokuvuselelwa kwezicubu ze-muscle. Ngokukodwa, iivithamini B1, B6 kunye ne-B12 zifundelwe zona i-analgesic effect kwiintlungu ze-neuropathic, njenge-lumbago okanye i-sciatica.
Okunye ukutya okutyebileyo kwiivithamini B kubandakanya:
- Isibindi, inyama yenkomo kunye nentlanzi.
- Amaqanda kunye neemveliso zobisi.
- Iimbotyi kunye neenkozo ezipheleleyo.
wemagniziyam
El magnesio Ibalulekile ekusebenzeni kwezihlunu kunye nokuphumla kwezicubu. Ukunqongophala kwale minerali kunokubangela ukuqhawuka kwezihlunu kunye neentlungu ezingapheliyo zomqolo.
Ukwandisa ukutya kwakho kwe-magnesium, faka ekudleni kwakho:
- Amantongomane afana nealmonds kunye nama-walnuts.
- Isipinatshi kunye ne-chard.
- Iibhanana kunye neeavokhado.
Iingcebiso ezongezelelweyo zokuthintela intlungu emva
Ukongeza ekwandiseni ukuthathwa kwe iivithamini kunye neemaminerali, unokulandela la macebiso ukugcina umqolo onempilo:
- umthambo rhoqo: Yenza imithambo yokomeleza kunye nokwelula.
- Gcina ukuma kakuhle: Kuphephe ukutyibilika xa umile okanye uhleli.
- Lala kwindawo efanelekileyo: Sebenzisa umatrasi oqinileyo kunye nomqamelo we-ergonomic.
- Ukunciphisa uxinzelelo: Ziqhelanise neendlela zokuphumla ezifana neyoga okanye ukucamngca.
Ukunyamekela ukutya kwakho kunye nokugcina indlela yokuphila esebenzayo ngundoqo ekuthinteleni nasekunciphiseni iintlungu zangasemva. Ngokubandakanya ezi zondlo eziyimfuneko kunye nokwamkela imikhwa emihle, unokuphucula impilo yakho kwaye unciphise imfuno ye-painkillers eqhelekileyo.
izifo zabantu