Yuav noj dab tsi es tsis txhob siv tshuaj los tiv thaiv mob me

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nws tsis yog qhov tsim nyog kom ncav cuag cov tshuaj tam sim ntawd - cov khoom noj los ntawm lub tub yees yuav pab txo qis migraine lossis kub siab.

Lawm, yog tias cov tsos mob rov zoo li qub, nco ntsoov mus ntsib kws kho mob. Tsis txhob cia siab rau zaub mov xwb. Tab sis lwm zaus koj tuaj hla qee yam hauv qab no hauv daim ntawv me me, saib hauv chav ua noj ua ntej.

Ntau cov khoom noj muaj cov vitamins, minerals thiab as-ham uas tuaj yeem txo thiab tiv thaiv kab mob.

Susan Lark tus kws kho mob thiab kws noj zaub mov

1. Nrog migraines

Dab tsi: oily ntses: trout, sardine, herring.

Muaj pes tsawg: Ib qho 110-170 g noj ob mus rau peb zaug hauv ib lub lis piam. Koj tuaj yeem noj cov roj ntses, tab sis nws yog qhov zoo dua los sab laj tus kws kho mob ua ntej.

Yog vim li cas: cov ntses no nplua nuj nyob rau hauv omega-3 unsaturated fatty acids, thiab lawv txo cov zus tau tej cov prostaglandins nyob rau hauv lub cev. Cov tshuaj no ua rau mob thiab mob thiab, yog li ntawd, ua rau migraines. Cov kws tshawb fawb pom tias cov neeg uas noj 1.25 grams ntawm cov roj ntses txhua hnub rau ob lub hlis tau ntsib kev mob taub hau tsawg dua, thiab cov kev tawm tsam ntxiv tau dhau los ua tsis tshua muaj zog thiab kav ntev.

Cov zaub mov twg yuav tsum zam: cov khoom noj nqaij, khoom qab zib, cawv liab, chocolate, nyuaj cheese, citrus txiv hmab txiv ntoo. Tag nrho cov ntawm lawv muaj peev xwm provokes migraines.

2. Nrog rau kev mob plab

Dab tsi: flax noob.

Muaj pes tsawg: ib los yog ob teaspoons. Ntxiv lawv rau cereals, zaub xam lav thiab smoothies.

Yog vim li cas: Nyob rau hauv qhov tshwm sim ntawm spasms, tag nrho cov tib prostaglandins ua lub luag haujlwm tseem ceeb. Thaum lawv nkag mus rau hauv cov ntaub so ntswg, lub tsev menyuam cog lus. Thiab yog tias muaj ntau ntawm prostaglandins, spasms yog khaus. Flaxseeds txo qhov tsim ntawm qee yam prostaglandins tib yam li cov ntses, los ntawm lawv cov omega-3s.

Cov zaub mov twg yuav tsum zam: nqaij liab thiab cov khoom siv mis nyuj. Lawv muaj arachidonic acid, uas prostaglandins yog synthesized, uas ua rau spasms.

3. Rau qaug zog

Dab tsi: quinoa noj.

Muaj pes tsawg: 180-270 grams ntawm boiled quinoa txhua hnub.

Yog vim li cas: Muaj peb yam tseem ceeb hauv quinoa uas ua rau koj ceeb toom: protein, vitamin B, thiab hlau. Tsis zoo li lwm qhov chaw ntawm cov as-ham, xws li nqaij nyug lossis nqaij qaib, quinoa kuj muaj cov carbohydrates nyuaj uas muab lub zog.

Cov zaub mov twg yuav tsum zam: khoom qab zib thiab caffeine. Los ntawm lawv koj yuav tau txais tsuas yog ib tug luv luv tawg ntawm lub zog, ua raws li los ntawm qaug zog.

4. Nrog kev chim siab

Dab tsi: chocolate.

Muaj pes tsawg: cav 15g

Yog vim li cas: tsaus nti chocolate yog siab nyob rau hauv ib qho amino acid hu ua L-tryptophan, uas yog qhov tseem ceeb rau kev tsim cov serotonin, lub siab xav hormone.

Cov zaub mov twg yuav tsum zam: cawv. Txawm hais tias nws zoo nkaus li so tom qab ib koob me me, cawv yog ib qho kev nyuaj siab, uas yog, ib yam khoom uas inhibits cov haujlwm ntawm lub hauv nruab nrab lub paj hlwb. Ob peb teev tom qab noj nws, koj lub siab yuav tsuas mob zuj zus.

5. Nrog ua pa phem

Dab tsi: tshuaj yej dub los yog ntsuab.

Muaj pes tsawg: ib khob tom qab noj mov.

Yog vim li cas: Cov tshuaj hauv tshuaj yej txwv tsis pub cov kab mob loj tuaj uas tuaj yeem ua rau peb ua pa tsw phem. Decaffeinated tshuaj yej zoo ib yam nkaus, tab sis tshuaj ntsuab tshuaj yej yuav tsis ua tib yam.

Yam zaub mov twg yuav tsum zam: dos, qej, cabbage.

6. Nrog kev ntxhov siab thiab kev ntxhov siab

Dab tsi: tag nrho cov nplej.

Muaj pes tsawg: ib qho tag nrho nplej toast; ib qho kev pab ntawm oatmeal nrog ib teaspoon ntawm zib mu; 125 g paj kws; tsib me tag nrho grain crackers.

Yog vim li cas: carbohydrates, yog tias tsis nrog cov rog, pab txhawb kev tsim cov serotonin hauv lub hlwb. Yog li ntawd, koj yuav hnov zoo dua.

Cov zaub mov twg yuav tsum zam: caffeine. Nws nkoos lub paj hlwb, yog li ntawd koj yuav ua tau ntau ntshai.

7. Rau pob qij txha

Dab tsi: zaub, txiv hmab txiv ntoo thiab berries nrog vitamin C.

Muaj pes tsawg: qhov nruab nrab ntawm 90 mg ntawm vitamin C rau cov txiv neej thiab 75 mg rau cov poj niam txhua hnub.

Yog vim li cas: vitamin C tuaj yeem ua rau cov pob qij txha thiab pob qij txha. Cov kev tshawb fawb tau pom tias cov neeg uas muaj mob caj dab thiab noj ntau cov vitamin C yog peb zaug tsawg dua yuav ua rau cov pob qij txha puas ntau dua li cov neeg uas tsis muaj vitamin C txaus hauv lawv cov zaub mov. Tsis tas li ntawd, nws plays lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm collagen - lub ntsiab ntawm pob txha mos thiab pob txha cov ntaub so ntswg. Vitamin C muaj ntau nyob rau hauv strawberries, blueberries, raspberries, broccoli thiab citrus txiv hmab txiv ntoo. Piv txwv li, 100 g ntawm strawberries muaj 58.8 mg; 100 g ntawm txiv kab ntxwv - 53, 2 mg; Hauv 100 grams ntawm broccoli - 91, 3 mg.

Cov zaub mov twg yuav tsum zam: mus txog thaum cov khoom noj uas ua rau mob pob qij txha tau pom.

8. Nrog kub siab

Dab tsi: qhiav.

Muaj pes tsawg: ib nrab ib teaspoon ntawm grated tshiab qhiav los yog ib lub quarter teaspoon ntawm av version nyob rau hauv ib khob dej kub. Cia kom txias rau 10 feeb, lim thiab haus.

Yog vim li cas: Ginger yog qhov zoo rau qhov qis esophageal sphincter. Qhov no yog lub nplhaib ntawm cov leeg uas ua lub valve thiab tiv thaiv gastric acid ntws rov qab mus rau hauv txoj hlab pas (uas ua rau kub hnyiab).

Cov zaub mov twg yuav tsum zam: cov khoom noj uas muaj rog muaj xws li butter thiab nqaij liab. Muaj qhov ua tau tias lawv cuam tshuam tsis zoo rau kev ua haujlwm ntawm cov hlab pas esophageal sphincter. Tsis tas li ntawd, cov zaub mov ntsim, qaub, thiab qab zib feem ntau ua rau mob plawv.

9. Nrog ntau dhau gassing

Dab tsi: mint tshuaj yej thiab dill noob.

Muaj pes tsawg: ib khob ntawm mint tshuaj yej los yog ib nrab ib teaspoon ntawm dill noob tom qab noj mov.

Yog vim li cas: gas tshwm sim thaum cov kab mob hauv koj lub plab zom cov zaub mov tsis zoo. Yog hais tias cov nqaij ntshiv nruj nreem, gases tsim nyob rau hauv cov hnyuv thiab ua rau mob. Mint thiab dill txo cov leeg spasms.

Cov zaub mov twg yuav tsum zam: carbonated dej qab zib thiab zaub mov nrog cov khoom qab zib. Nws kuj yog qhov zoo tshaj plaws los txiav cov legumes thiab cov zaub cruciferous xws li zaub paj thiab zaub paj.

10. Rau cem quav

Dab tsi: zaub thiab txiv hmab txiv ntoo.

Muaj pes tsawg: Feem ntau, 25-35 grams fiber ntau ib hnub yog pom zoo.

Yog vim li cas: nws yog cov khoom noj muaj fiber ntau uas tsis tau zom tab sis ua haujlwm ua chaw yug me nyuam rau cov kab mob muaj txiaj ntsig hauv cov hnyuv. Fiber muaj txiaj ntsig zoo rau lub plab noj qab haus huv feem ntau thiab ua rau lub plab tsis tu ncua tshwj xeeb. Npaj kom noj tsib yam txiv hmab txiv ntoo thiab zaub txhua hnub. Tsis tas li ntawd, yog tias koj cem quav, sim haus ob khob dej ntau dua li ib hnub. Qhov no yuav pab cov fiber ntau txav mus los ntawm txoj hnyuv.

Cov zaub mov twg yuav tsum zam: semi-tiav khoom, nqaij rog, khoom qab zib.

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