Mabhanana anobatsira sei kurara?

Mabhanana ane zvakakosha zvinovaka muviri zvinobatsira kukurudzira kurara, sezvo tsvakurudzo inosimbisa chikafu chiri mumabhanana kuitira kurara zviri nani uye kuzorora.

Magnesium: Magnesium inobatsira kuchengetedza yakajairika circadian cycle, iyo inoreva wachi yemukati yemuviri inotarisira kuchengetedza nguva yakakwana yekurara uye yekumuka Kutora 500 mg yemagnesium zuva nezuva kunogona kuwedzera kugadzirwa kwe melatonin uye kuderedza cortisol. Cortisol inozivikanwawo sehomoni yekushungurudzika nepo melatonin ihomoni inogadzirwa panguva yekurara uye inogona kukubatsira kuti urambe uine hutano hwekurara.

makabhohaidhiretsiHumbowo hunoratidza kuti chikafu chepamusoro-carb chinogona kuwedzera mikana yetryptophan kupinda muuropi kuti ishandurwe kuita serotonin uye melatonin. Unogonawo kuderedza urefu hwenguva usati warara.

Potassium:  Kuderera kwe potassium kunokanganisa kurara muvanhu vane high blood pressure. Inogonawo kunatsiridza kunaka kwekurara nekudzikisa tsandanyama cramps husiku.