Shopping di mall atau sekedar jalan-jalan untuk window-shopping memang seru. Apalagi jika dilakukan bersama teman-teman. Namun jika mendadak otot-otot kaki terasa kram, acara hangout bisa berantakan karena pasti rasanya sakit dan mengganggu sekali. Tidak hanya saat sedang seru-seruan, kram di kaki juga kerap muncul tanpa tanda-tanda di malam hari, membuat tidur jadi tak nyenyak. Tegangnya otot-otot ini bisa disebabkan kiriman darah ke kaki yang tidak lancar, kekurangan beberapa jenis mineral, kelelahan yang teramat sangat, atau elektrolit tubuh berkurang banyak.
Bila kram kaki terjadi ketika Anda sedang berolahraga, menurut para ahli dari Mayo Clinic, bisa diatasi dengan istirahat selama beberapa saat. Biasanya kram akan mereda. Namun apabila kram kaki terjadi pada malam hari, ini sayangnya belum diketahui penyebab pastinya. Beberapa faktor yang bisa ‘dituduh’ sebagai pemicunya adalah dehidrasi, terlalu banyak duduk, otot kaki kelelahan, terlalu banyak berdiri, atau posisi duduk yang tidak benar. Obat-obatan untuk penyakitdiabetes, parkinson, gangguan endokrin juga dapat memicu kram kaki pada malam hari.
Untuk mencegah kambuhnya kram di kaki, 4 bahan makanan ini sebaiknya Anda konsumsi secara rutin. Jika Anda sedang menjalani program diet, jangan lupa untuk menyertakannya dalam daftar diet Anda.
Potasium
Potasium atau kalium merupakan mineral yang berperan dalam menjaga keseimbangan elektrolit tubuh, menjaga sel-sel agar berfungsi baik, membantu kontraksi otot tubuh termasuk jantung, dan lain-lain. Orang dewasa dianjurkan mengkonsumsi 3500 mg potasium per hari. Sebagai perbandingan, sebuah kentang panggang beserta kulitnya mengandung sekitar 700 mg potasium.
Potasium akan terserap optimal jika makanan sumbernya dikonsumsi dalam keadaan segar, dipanggang, atau dibuat sup. Sebaliknya, cara masak menggoreng atau merebus akan mengurangi kandungan potasium dalam makanan.
Bahan makanan yang banyak mengandung potasium adalah buah-buahan (pisang, melon, alpukat, kismis, stroberi, jeruk, tomat, melon), sayuran (bit, bayam, kacang polong, buncis, kentang, jamur), ikan, daging putih, susu, yoghurt, serta mentega.
Kalsium
Selain menguatkan tulang, kalsium juga berperan dalam mencegah kaki kram. Orang dewasa dianjurkan mengonsumsi kalsium 1000 – 1500 mg per hari. Mineral ini akan optimal diserah tubuh jika dikonsumsi bersamaan dengan vitamin D.
Bahan makanan yang banyak mengandung kalsium adalah susu, yoghurt, keju, okra, kacang-kacangan, wijen, salmon, tahu, dan sardin. Sedangkan pada sayuran, kalsium dapat ditemui pada brokoli, bayam, dan sawi. Sedikit tips, agar asam oksalat yang terkandung dalam sayuran hijau tidak menghambat penyerapan kalsium, sebaiknya sayuran dimasak untuk menetralisasi oksalat.
Magnesium
Magnesium diperlukan terutama untuk kerja otot, jantung, dan ginjal. Kekurangan magnesium jarang terjadi, tetapi bisa dialami oleh orang yang terlalu banyak minum kopi, soda, alkohol, dan garam. Keluar darah haid berlebihan, keringat berlebihan, dan stress berat juga bisa memicu kekurangan magnesium. Ciri-cirinya antara lain perasaan cemas, gampang tersinggung, gangguan tidur, mual, muntah, tekanan darah tinggi, pertumbuhan kuku laman, dan sering pingsan. Orang dewasa dianjurkan untuk mengkonsumsi mineral ini sekitar 310 – 350 mg per hari.
Bahan makanan kaya magnesium di antaranya brokoli, bayam, biji labu, gandum, tahu, tepung kedelai, kacang mede, oat / gandum, biat, kacang pistachio, pisang, kentang panggang beserta kulitnya, cokelat, serta rumput laut.
Cairan
Cukup minum air putih akan sangat membantu mencegah kram kaki yang bisa terjadi karena dehidrasi. Minum 8 gelas air putih, jus buah segar, minuman olahraga, akan membantu mengembalikan keseimbangan cairan tubuh. Hindari minuman beralkohol dan berkafein.
4 Preventive Food Cramps.
Shopping at the mall or just a walk to the window shopping is fun. Moreover, if done with friends. However, if a sudden leg muscles were cramping, the show could fall apart because it definitely hangout feels ill and annoying as hell. Not only while being fun-call, cramping in the legs also often appears without the signs at night, making sleep so soundly No. Tegangnya muscles caused blood to the legs that the consignment was not uneventful, lack some of the types of minerals, a very very exhausted, or the body's electrolyte is reduced a lot.
When the leg cramps happen when you're exercising, according to experts from the Mayo Clinic, can be resolved with rest for a while. Cramps usually subside will. But if your foot cramps occur at night, this is unfortunately not yet known the cause of no doubt. Some factors that could be ' accused ' are your triggers is dehydration, as too much sitting, leg muscle fatigue, too much standing or sitting position.Medicines for diabetes, parkinson's disease, endocrine disorders can also trigger leg cramps at night.
To prevent a recurrence of the cramps in the legs, 4 groceries this should you consume on a regular basis. If you are currently undergoing diet program, don't forget to include it in the list of your diet.
Potassium
Potassium or potassium is a mineral that plays a role in keeping the body's electrolyte balance, keeping the cells to function better, help the body including the heart muscle contraction, and others. Adults are recommended to consume 3500 mg of potassium per day. In comparison, a baked potato with skin contains approximately 700 mg potassium.
Potassium would be optimal if food is absorbed by the source is consumed in fresh, grilled, or made soup. On the contrary, how to cook FRY or boil will reduce the content of potassium in the diet.
A lot of groceries containing potassium are fruits (bananas, melons, avocados, raisins, strawberries, oranges, tomatoes, melons), vegetables (beets, spinach, peas, beans, potatoes, mushrooms), fish, white meat, milk, yogurt, and butter.
Calcium
In addition to strengthen bones, calcium also plays a role in preventing leg cramps. Adults consume the recommended 1000-1500 mg calcium per day. This will be the optimum Mineral diserah body if consumed concurrently with vitamin d.
A lot of groceries containing calcium is milk, yogurt, cheese, okra, beans, Sesame, salmon, tofu, and sardin. Whereas, in vegetables, calcium is found in broccoli, spinach and mustard greens. A little tip, so as oxalic acid contained in green vegetables do not inhibit calcium absorption, preferably vegetables cooked to neutralize oxalate.
Magnesium
Magnesium is needed especially for the working muscles, heart, and kidneys. Magnesium deficiency is rare, but can be experienced by people who drink too much coffee, soda, alcohol, and salt. Out excessive menstrual blood, excessive sweating, weight and stress can also trigger a magnesium deficiency. Features include feeling anxious, irritable, sleep disturbances, nausea, vomiting, high blood pressure, the growth of the nails of the page, and often fainted.Adults are recommended to consume these minerals around 310-350 mg per day.
Food rich in magnesium include broccoli, spinach, pumpkin seeds, wheat, flour, soybeans, tofu, cashews, whole wheat, oat/nut biat, pistachio, banana, baked potato with skin, Brown, as well as seaweed.
Liquid
Drinking enough water will greatly help prevent leg cramps can happen due to dehydration. Drink 8 glasses of water, fruit juices, sports drinks, fresh will help restore the balance of body fluids. Avoid caffeinated and alcoholic beverages ...
When the leg cramps happen when you're exercising, according to experts from the Mayo Clinic, can be resolved with rest for a while. Cramps usually subside will. But if your foot cramps occur at night, this is unfortunately not yet known the cause of no doubt. Some factors that could be ' accused ' are your triggers is dehydration, as too much sitting, leg muscle fatigue, too much standing or sitting position.Medicines for diabetes, parkinson's disease, endocrine disorders can also trigger leg cramps at night.
To prevent a recurrence of the cramps in the legs, 4 groceries this should you consume on a regular basis. If you are currently undergoing diet program, don't forget to include it in the list of your diet.
Potassium
Potassium or potassium is a mineral that plays a role in keeping the body's electrolyte balance, keeping the cells to function better, help the body including the heart muscle contraction, and others. Adults are recommended to consume 3500 mg of potassium per day. In comparison, a baked potato with skin contains approximately 700 mg potassium.
Potassium would be optimal if food is absorbed by the source is consumed in fresh, grilled, or made soup. On the contrary, how to cook FRY or boil will reduce the content of potassium in the diet.
A lot of groceries containing potassium are fruits (bananas, melons, avocados, raisins, strawberries, oranges, tomatoes, melons), vegetables (beets, spinach, peas, beans, potatoes, mushrooms), fish, white meat, milk, yogurt, and butter.
Calcium
In addition to strengthen bones, calcium also plays a role in preventing leg cramps. Adults consume the recommended 1000-1500 mg calcium per day. This will be the optimum Mineral diserah body if consumed concurrently with vitamin d.
A lot of groceries containing calcium is milk, yogurt, cheese, okra, beans, Sesame, salmon, tofu, and sardin. Whereas, in vegetables, calcium is found in broccoli, spinach and mustard greens. A little tip, so as oxalic acid contained in green vegetables do not inhibit calcium absorption, preferably vegetables cooked to neutralize oxalate.
Magnesium
Magnesium is needed especially for the working muscles, heart, and kidneys. Magnesium deficiency is rare, but can be experienced by people who drink too much coffee, soda, alcohol, and salt. Out excessive menstrual blood, excessive sweating, weight and stress can also trigger a magnesium deficiency. Features include feeling anxious, irritable, sleep disturbances, nausea, vomiting, high blood pressure, the growth of the nails of the page, and often fainted.Adults are recommended to consume these minerals around 310-350 mg per day.
Food rich in magnesium include broccoli, spinach, pumpkin seeds, wheat, flour, soybeans, tofu, cashews, whole wheat, oat/nut biat, pistachio, banana, baked potato with skin, Brown, as well as seaweed.
Liquid
Drinking enough water will greatly help prevent leg cramps can happen due to dehydration. Drink 8 glasses of water, fruit juices, sports drinks, fresh will help restore the balance of body fluids. Avoid caffeinated and alcoholic beverages ...
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