by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Ukulimala kwezemidlalo
Sports activities will result in aches, pains, and injuries that need to be examined by a doctor or specialist for proper diagnosis and treatment. Finding the right sports injury specialist can be one of the most difficult parts of dealing with an injury. The following may help when deciding if a sports chiropractic specialist can help.
Sports medicine is the study and practice of medical principles related to the science of sports:
Ukuthintela ukulimala
Injury diagnosis and treatment
isondlo
Psychology
Sports medicine focuses on the medical and therapeutic aspects of sports physical activity . These individuals can be physicians, surgeons, chiropractors, physical therapists, or providers who regularly work with athletes. Athletes often prefer providers with athletic treatment experience.
Individuals that belong to an HMO or PPO may find that their primary care physician is the first doctor to see for injury.
A family doctor may not be a sports medicine specialist but may have the expertise to deal with the injury.
Minor musculoskeletal injuries like acute sprains and strains respond well to immediate standard treatments like rest, ice, compression, and elevation.
Individuals with complicated overuse or training injuries, chronic conditions such as tendonitis, or who require surgery will be referred to a specialist.
Nearly all family practice physicians can diagnose and treat various sports-related injuries.
They will refer the individual to a doctor with additional training in sports medicine or an orthopedic sports surgeon if necessary.
If the injury will likely require surgery and the insurance allows self-referral, individuals may choose to see an orthopedic surgeon first.
Primary care or sports medicine physicians can treat most sports injuries and fractures.
A primary care doctor can recommend an orthopedic surgeon if surgery is required.
After diagnosis, other providers may be involved in caring for sports-related injuries.
Certified athletic trainers are trained professionals that work exclusively with athletes.
Many work with high school and college sports teams, but also work in health clubs and medical clinics.
A certified trainer can help decide which injuries require a specialist and can make the referral.
Physical therapists treat injuries based on a doctor’s clinical diagnosis.
Physical therapy integrates training and rehabilitation principles into recovery.
Therapists often subspecialize in sports medicine and orthopedic injuries.
Chiropractors perform treatments that relieve pressure on various areas of the body.
Many athletes prefer ukunakekelwa kwe-chiropractic first because the treatment is done without prescription medications or surgery.
Chiropractors often work in conjunction with massage therapists to treat various musculoskeletal conditions.
A podiatrist is recommended for problems with the foot.
These clinicians have several years of residency, exclusively studying foot and ankle musculoskeletal problems.
Podiatrists who focus on sports medicine injuries often work with runners and athletes prone to foot and ankle injuries.
They also perform biomechanical analysis, assess gait, and make customized foot orthotics.
Holistic healthcare practitioners use non-invasive, non-pharmaceutical techniques and therapies that include:
Ukwenza i-Acupuncture
Medical herbalism
I-Homeopathy Other non-traditional methods to treat conditions and illnesses.
Some may have specific experience in treating sports-related injuries.
It is important to find a doctor who can design a treatment plan to heal and rehabilitate the injury properly and get the athlete back to their sport quickly and safely. Medicine is science and art, and injury treatment should be personalized to specific goals of healing and performance. When selecting a healthcare provider to treat injuries or provide advice, personal recommendations from trusted sources are recommended to screen providers. As well as asking other athletes, local teams, gyms, athletic clubs, and healthcare organizations can direct individuals in the right direction. If you can’t find a confident recommendation, look for a certified sports medicine physician online or call the clinic. When calling the office, questions to think about include:
What is your treatment specialty?
What experience do you have treating athletes?
What special training do you have in sports injury care?
What degrees and certifications do you have?
VIDEO
Bowyer, B L et al. “Sports medicine. 2. Upper extremity injuries.” Archives of physical medicine and Rehabilitation vol. 74,5-S (1993): S433-7.
Chang, Thomas J. “Sports Medicine.” Clinics in podiatric medicine and surgery vol. 40,1 (2023): xiii-xiv. doi:10.1016/j.cpm.2022.10.001
Ellen, M I, and J Smith. “Musculoskeletal rehabilitation and sports medicine. 2. Shoulder and upper extremity injuries.” Archives of physical medicine and Rehabilitation vol. 80,5 Suppl 1 (1999): S50-8. doi:10.1016/s0003-9993(99)90103-x
Haskell, William L et al. “Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association.” Medicine and science in sports and exercise vol. 39,8 (2007): 1423-34. doi:10.1249/mss.0b013e3180616b27
Sherman, A L, and J L Young. “Musculoskeletal rehabilitation and sports medicine. 1. Head and spine injuries.” Archives of physical medicine and Rehabilitation vol. 80,5 Suppl 1 (1999): S40-9. doi:10.1016/s0003-9993(99)90102-8
Zwolski, Christin, et al. “Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy.” Sports Health vol. 9,5 (2017): 436-443. doi:10.1177/1941738117704153
by UGqr Alex Jimenez isondlo , I-Viscerosomatic Reflex
Ukunqongophala kweprotheyini, okanye i-hypoproteinemia, kuxa umzimba unamanqanaba eprotheyini angaphantsi kunesiqhelo. Iprotheyini iyimfuneko izondlo emathanjeni, izihlunu, ulusu, iinwele, neenzipho, kwaye igcina amathambo kunye nezihlunu ukomelela. Umzimba awugcini iprotheni, ngoko ke iyadingeka yonke imihla. Inceda ukwenza i-hemoglobin, ethwala ioksijini kuwo wonke umzimba, kunye nee-enzyme zekhemikhali, ezibangela ukusabela okugcina ukusebenza kwamalungu. Ukunqongophala kweprotheyini eyaneleyo kunokubangela iingxaki ezifana nokulahleka kwemisipha, ukudinwa, ubuthathaka bomzimba, kunye neentlungu ezingapheliyo. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokubonelela ngesikhokelo sesondlo kunye nokuphuhlisa isicwangciso sesondlo somntu siqu ukubuyisela impilo ye-musculoskeletal kunye nomsebenzi.
Xa yetyiswa, iprotein iyaqhekeka ibe zii-amino acid ezinceda izihlunu zomzimba zisebenze kwaye zikhule. Umntu ngamnye unokunqongophala ukuba imizimba yabo ayikwazi ukwetyisa ngokufanelekileyo kwaye ifunxe iiproteni ezingaphakathi kokutya abakutyayo.
Xa umzimba ungahlangabezani nezixa zeprotheyini ezifunekayo okanye ungakwazi ukufunxa iiprotheyini ngokufanelekileyo, kunokukhokelela kwiimpawu, eziquka:
Ukudinwa okungapheliyo.
Ukwanda kosulelo kunye nezigulo.
Ukunciphisa ubunzima bemisipha.
Ukulahlekelwa ubunzima bemisipha.
Amaxesha okupholisa ukwenzakala kancinci.
I-Sarcopenia kubantu abadala.
Ukuvuvukala kwemilenze, ubuso, kunye nezinye iindawo ezivela kumanzi ombane.
Ezomileyo, iinwele ezinqabileyo eziwayo.
Izikhonkwane eziqhekekileyo, ezinemingxuma.
Uxinzelelo lwegazi oluphezulu kwi-trimester yesibini yokukhulelwa /preeclampsia .
Ukunqongophala kweprotheyini kunokuba nezizathu ezahlukeneyo, kuxhomekeke kwimeko yomntu. Iimeko ezithile zonyango ziquka:
Ukungondleki okanye ukutya kancinci - umntu akatyi iikhalori zaneleyo okanye uphepha amaqela athile okutya.
I-Anorexia nervosa. Ukudumba kwesifo.
Iziphazamiso zesisu.
Zezintso iingxaki.Ukuphazamiseka kwesibindi.
Isifo seCeliac.
Isifo semiphunga esingapheliyo.
Cancer.
Ukufumana i-immune deficiency syndrome.
Ukutya kweprotheyini eyaneleyo kubalulekile ukugcina amanqanaba e-amino acid enempilo ukuxhasa isakhiwo kunye nokusebenza kweeseli. Imfuno iyahluka kuye wonke umntu ngokusekwe kwiminyaka yobudala, isini, kunye namanqanaba okusebenza komzimba. Iprotheyini ifumaneka kwiintlobo ngeentlobo zokutya kwezilwanyana kunye nezityalo. Imithombo yeprotheyini ecetyiswayo yempilo ephezulu kunye nokuba sempilweni ibandakanya ukutya okunje:
Ubhontshisi kunye nemigqabi
Oats
amaqanda
Ushizi
Inyama yenkomo ebhityileyo, inkukhu, iturkey, kunye nehagu
ZoLwandle
Imbewu
ngomane
Iindidi ezahlukeneyo zebhotolo ye nut
Yogurt yogric
IQuinoa
Tofu
Iprotheyini ibalulekile kuzo zonke iiseli kunye nezicubu zomzimba kwaye inokuphazamisa ukusebenza komzimba ngokukhawuleza. Nangona ukusilela kweprotheyini enxulumene nokutya kunqabile eUnited States, iimeko ezithile zonyango zinokunyusa umngcipheko. Ukongeza iprotein ekutyeni kulula kwaye kunokufezekiswa ngokubandakanya ukutya okwahlukeneyo okuvela kwizityalo okanye kwimithombo yezilwanyana.
VIDEO
Bauer, Juergen M, kunye noRebecca Diekmann. "Iprotheyini kunye nabantu abadala." Iiklinikhi kumayeza eeriatric vol. 31,3 (2015): 327-38. doi:10.1016/j.cger.2015.04.002
Brock, J F. "Ukunqongophala kweprotheyini kubantu abadala." Inkqubela phambili kwinzululwazi yokutya nesondlo vol. 1,6 (1975): 359-70.
UDeutz, uNicolaas EP, et al. "Ukuthathwa kweeprotheyini kunye nokuzilolonga ukuze usebenze ngokufanelekileyo kwemisipha ngokuguga: iingcebiso ezivela kwiQela leNgcali le-ESPEN." Isondlo seklinikhi (Edinburgh, Scotland) vol. 33,6 (2014): 929-36. doi:10.1016/j.clnu.2014.04.007
Hypoproteinemia MedGen UID: 581229 Concept ID: C0392692 Ukufumana www.ncbi.nlm.nih.gov/medgen/581229#:~:text=Definition,of%20protein%20in%20the%20blood.%20%5B
UPaddon-Jones, uDouglas, kunye noBlake B Rasmussen. "Iingcebiso zeprotheyini yokutya kunye nokuthintela i-sarcopenia." Uluvo lwangoku kwisondlo seklinikhi kunye nokhathalelo lwe-metabolic vol. 12,1 (2009): 86-90. doi:10.1097/MCO.0b013e32831cef8b
Pappova, Et al. "I-Acute hypoproteinemic fluid overload: imimiselo yayo, ukuhanjiswa, kunye nonyango nge-albumin kunye ne-diuretics." Vox sanguinis vol. 33,5 (1977): 307-17. doi:10.1111/j.1423-0410.1977.tb04481.x
by UGqr Alex Jimenez Umqolo obuhlungu , Chiropractic , Ubuhlungu obungapheliyo , Ubuhlungu obungapheliyo , Ukulimala koluhlu , impilo , Unyango lokuthotywa koMnqonqo , Unyango , I-Viscerosomatic Reflex , Ukuphila
Kunokuba ngumceli mngeni ukufumana unyango olufanelekileyo lweentlungu kunye neentlungu emzimbeni ngenxa yeentlobo ezahlukeneyo izinto zendalo . Ezi zinto, ezifana nobomi basekhaya, umsebenzi womzimba, kunye neemeko zokusebenza, kunokukhokelela kwiimpawu ezihambelanayo ezichaphazela kakubi impilo yengqondo kunye neemvakalelo zomntu. Ukuba ayiphathwanga kwaye kuxhomekeke kubunzima, ezi mpawu zinokukhula zibe imeko ezingapheliyo . Nangona kunjalo, umntu ngamnye unokufumana izisombululo zobuqu ukunciphisa intlungu kunye nokungakhululeki ngokuthatha uxanduva lwempilo kunye nokuphila kakuhle. Eli nqaku liza kuphonononga ukhathalelo lokuqinisekisa ngokwesini, unyango olunokuthi luxhamle uluntu lwe-LGBT +, kunye neendlela ezingezizo utyando ezifana nokuthotywa komgudu kunye nokhathalelo lwe-chiropractic. Sisebenza nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulana zethu ukunika unyango olufana nokhathalelo lwesini kubantu abaneentlungu zomzimba jikelele. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Xa befuna unyango, abantu basoloko bephanda baze bafumane olona nyango luzifaneleyo iimfuno zabo. Olunye unyango olubonise ukuba luchaphazela abantu abaninzi ngokufanelekileyo lukhathalelo oluqinisekisa isini. Izifundo zophando zityhiliwe ukuba le nkqubo inokujongana nokuqinisekiswa kwesini ngeendlela ezahlukeneyo, kubandakanywa iimpahla, iinwele, ilizwi kunye nezimelabizo, utshintsho lwamagama, ukhathalelo lwezonyango kunye noqhaqho, kunye nokutshintsha kwentlalo. Abantu banokusebenzisa ukhathalelo oluqinisekisa isini ngokukodwa ukufumana unyango olubafaneleyo. Uphando lukwacebisa ukuba ukhathalelo lokuqinisekisa ngokwesini kufuneka lube luninzi lwezifundo, lubandakanya uvavanyo lokuxilonga, unyango lwengqondo/ingcebiso, kunye nonyango. Abantu abaninzi kuluntu lwe-LGBT+ bafuna ukhathalelo oluqinisekisa isini ukuze baphucule impilo yabo ngokwasengqondweni nasemzimbeni, enokusindisa ubomi.
Ukhathalelo oluqinisekisa isini ngumba obalulekileyo wokuxhasa uluntu lweLGBT+. Kubandakanya ukuvuma nokwamkela ubuni bomntu nokwenza iinguqulelo eziyimfuneko ukuze umncede akuveze oko. Ukudala indawo ekhuselekileyo nelungileyo yokhathalelo lwesini kunokuphucula kakhulu amava, iziphumo zempilo, kunye nomgangatho wobomi babantu abaninzi kuluntu lwe-LGBT +, ngakumbi abo bachonga njenge-transgender. Kubalulekile ukuqonda intsingiselo “yesini” kunye “nokuqinisekisa” ukunika ukhathalelo olusebenzayo. Isini sibhekisa kwindlela uluntu olubona ngayo isini somntu njengendoda/indoda okanye ibhinqa/ibhinqa, ngelixa ukuqinisekiswa kubandakanya ukwamkela kunye nokuqinisekisa ubuni bomntu. Izifundo zophando ziye zatyhila ukuba ukhathalelo oluqinisekisa isini lunempembelelo entle kuluntu lwe-LGBT+, luyenza ibe yinxalenye ebalulekileyo yokhathalelo lwempilo kwaba bantu.
Kuluntu lwe-LGBT+, i-"T" imele abantu abatshintshe isini kunye nesazisi sesini esingahambelani nesondo ababelwe bona ekuzalweni. Oku kunokubandakanya:
Umfazi otshintshe isini : Indoda ukuya kwibhinqa, yabelwe indoda ekuzalweni kwayo, ihlala ibhinqa / ibhinqa eliqinisekisiweyo, i-spectrum ye-transfeminine Umntu otshintshe isini : Ibhinqa ukuya kwindoda, ibhinqa elabelwe ekuzalweni, lihlala indoda / indoda eqinisekisiweyo, i-transmasculine spectrum Transsexual : abantu abakwindawo yabesini esahlukileyo abatshintshele kwisini esahlukileyo, rhoqo kubandakanya utyando lokuphinda babelwe ngokwesondo
Abantu abaninzi be-transgender bafuna ukhathalelo oluqinisekisa isini ukuphucula impilo yabo yonke kunye nokuphila kakuhle ngokwenza utshintsho ukulungelelanisa imizimba nengqondo yabo. Ngelishwa, kukho imiqobo eyayanyaniswa nokufikelela kukhathalelo lokuqinisekisa ngokwesini.
Ukufikelela kukhathalelo lokuqinisekisa ngokwesini kunokuba ngumqobo kwabaninzi kuluntu lwe-LGBT +, okukhokelela kwimpilo enkenenkene yengqondo, ukuncipha kwenkxaso yoluntu, kunye nocalucalulo. Izifundo zophando zityhiliwe ukuba le mithwalo ingaba negalelo ekuphuhliseni i-dysmorphia yomzimba kunye neempawu ezinxulumene nazo. Uphando lu bonise ukuba abantu abane-dysmorphia yomzimba banokuhlakulela ukuphazamiseka kwe-comorbid ngexesha lovavanyo ngokubanzi, kubandakanywa isini dysmorphia , nto leyo enokukhokelela ekubandezelekeni komguli. Nangona kunjalo, ukudala indawo ekhuselekileyo nehloniphekileyo kuluntu lwe-LGBT + kunokwenzeka ngokubonelela ngononophelo oluqinisekisa ngokwesini. I-Injury Medical Chiropractic kunye neQela leMithi eliSebenzayo lizibophelele ekwakheni indawo efanelekileyo kubantu abachonga njenge-transgender kunye nokunciphisa iimpawu ezinjengeentlungu ngokusebenzisa izicwangciso zonyango lomntu ngamnye.
VIDEO
Kukho ithemba kubantu abafuna ukukhathalelwa ngokwesini, njengoko uninzi lonyango oluluncedo lukhoyo. Izinketho ezingezona utyando ezifana nokuchithwa komgogodla kunye nokunyamekela kwe-chiropractic kunokunciphisa imiba ye-musculoskeletal kunye nokufundisa izigulane kwizinto ezisingqongileyo ezichaphazela impilo yabo. IHormone, ngokomzimba, kunye nonyango lwengqondo zibalulekile kwizicwangciso zokhathalelo lomntu, zizenza zifikeleleke kwaye ziqinisekise ukhuseleko. Abantu kuluntu lwe-LGBT + bajongana nemiceli mngeni ekhethekileyo yezempilo, kwaye ukuba nendawo ekhuselekileyo nelungileyo kunokwenza uhambo lwabo lwempilo kunye nokuba sempilweni lulawuleke ngakumbi.
Bhatt, N., Cannella, J., & Gentile, JP (2022). Ukhathalelo oluQinisekisa isini kwizigulane ezitshintshe isini. Ukulungiswa kweeNzululwazi zeCliniki , 19 (4-6), 23-32. www.ncbi.nlm.nih.gov/pmc/articles/PMC9341318/
Carroll, R., & Bisshop, F. (2022). Yintoni ekufuneka uyazi malunga nokhathalelo lwempilo oluqinisekisa isini. Emergency Medicine Australasia , 34 (3). doi.org/10.1111/1742-6723.13990
Grant, JE, Lust, K., & Chamberlain, SR (2019). Ukuphazamiseka komzimba kwi-dysmorphic disorder kunye nobudlelwane bayo kwisini, ukungxama, kunye nokulutha. Uphando loPhando , 273 , 260-265. doi.org/10.1016/j.psychres.2019.01.036
Hashemi, L., Weinreb, J., Weimer, AK, & Weiss, RL (2018). Ukunyamekela kwe-Transgender kwi-Primary Care Setting: Ukuphononongwa kweziKhokelo kunye noNcwadi. Federal Practitioner , 35 (7), 30-37. www.ncbi.nlm.nih.gov/pmc/articles/PMC6368014/
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo . JETLAUNCH.
Tordoff, DM, Wanta, JW, Collin, A., Stepney, C., Inwards-Breland, DJ, & Ahrens, K. (2022). IziPhumo zeMpilo yengqondo kwiTransgender kunye noLutsha oluNgazalwanga oluFumana uKhathalelo oluQinisekisa isini. JAMA Network Open , 5 (2). doi.org/10.1001/jamanetworkopen.2022.0978
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , Ukuhamba kunye nokuguquguquka
Range of motion – ROM measures the movement around a joint or body part. When stretching or moving certain body parts, like a muscle or joint, the range of motion is how far it can move. Individuals with a limited range of motion cannot move a specific body part or joint through its normal range. Measurements are different for everybody, but there are ranges that individuals should be able to achieve for proper function. The Injury Medical Chiropractic and Functional Medicine Team can address issues/problems with ROM through a personalized treatment plan to alleviate symptoms and restore mobility and flexibility .
Over 250 joints in the body move from extension to flexion and are responsible for all of the body’s movements. These include the ankles, hips, elbows, knees, and shoulders. Tightness in the hips and ankles can decrease ROM when lifting an object, limiting the muscles’ ability. Form and strength potential becomes limited and suffers from an inadequate ROM. When form and posture are compromised, pain and injuries can result. There are many reasons why this can occur, including:
Tight and stiff muscles.
Trying to use these muscles can worsen the condition, limiting ROM further.
A limited ROM in the back, neck, or shoulders may be due to the body being out of natural alignment.
Repetitive motions, injuries, and everyday wear and tear can shift proper alignment and limit movement.
Inflammation and swelling around the joints.
Pain symptoms that are causing mobility issues.
Joint disorders.
These symptoms can come from:
Ukulimala
Infections
Conditions like arthritis, brain, nerve, and/or muscle disorders.
A mild to moderate range reduction may be caused by a sedentary lifestyle or insufficient physical activity.
Decreased range of motion and poor mobility can hinder the body from lifting objects, job occupation performance, and household tasks. A healthy physical ability is what determines independent aging and optimal function.
Restoring a healthy range of motion can improve physical performance during work, home, and sports activities.
An improved range of motion allows the affected muscles to work at longer lengths, build strength and relieve tension.
A stronger muscle capable of contracting efficiently through larger ranges prevents and decreases the risk of injury.
Chiropractic care can realign the body and improve range of motion to optimal levels.
Massage therapy will release the tightness, keep the muscles loose, and increase circulation.
This prepares the body for chiropractic adjustments and spinal decompression.
Non-surgical mechanical Uxinzelelo realigns the body to a pliable state.
Chiropractic adjustments will reset any misalignments, restoring flexibility and mobility.
A chiropractor will provide physical therapy-type exercises and stretches to mobilize the joints.
Targeted exercises and stretches will help to maintain the adjustments and strengthen the body to prevent ROM worsening and future injuries.
VIDEO
Behm, David G et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, L B et al. “Manual therapy for the management of pain and limited range of motion in subjects with signs and symptoms of temporomandibular disorder: a systematic review of randomized controlled trials.” Journal of oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321
Fishman, Loren M. “Yoga and Bone Health.” Orthopedic nursing vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757
Lea, R D, and J J Gerhardt. “Range-of-motion measurements.” The Journal of Bone and joint surgery. American Volume vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, et al. “The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion.” International Journal of sports medicine vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
by UGqr Alex Jimenez Umqolo obuhlungu , Chiropractic , Ubuhlungu obungapheliyo , Ubuhlungu obungapheliyo , Unyango lokuthotywa koMnqonqo , Unyango , I-Viscerosomatic Reflex
Umqolo osezantsi udlala indima enkulu, ebalulekileyo ekunikezeni uzinzo kumzimba kunye nokuxhasa ubunzima becandelo eliphezulu. Iquka i lumbar spine , eqala ngasezantsi kwingingqi ye-thoracic spine (T12) kwaye iphele kwingingqi ye-sacral (S1). I-lumbar spine ijikelezwe yimisipha, iigaments, kunye nemithambo-luvo elawula imisebenzi efana nokuhamba komlenze, amathumbu kunye nokulawula isinyi. Uxinzelelo olugqithisileyo kwi-lumbar spine ingakhokelela kwi low iqolo kunye neminye imiba enokubangela ukukhubazeka kunye nokungasebenzi kakuhle. Lo mbandela uqhelekileyo uchaphazela abantu abaninzi, ukhokelela ekubeni uphoswe ngumsebenzi kunye nemisebenzi elinganiselweyo yemihla ngemihla. Ngethamsanqa, kukho unyango olukhoyo, zombini utyando kunye nokungabikho kotyando, olunokunceda ukunciphisa imiphumo yeentlungu ezisezantsi kunye neempawu ezinxulumene nazo. Ezimbini zonyango olunjalo ziinaliti ze-epidural kunye nokudodobala komqolo. Sisebenza kunye nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukubonelela unyango lwe-musculoskeletal ngenxa yeentlungu ezisezantsi ezinokuchaphazela iziphelo zomzimba ezisezantsi. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Ngaba ufumana iintlungu ezisezantsi? Ngaba iyakuthintela ekusebenzeni okanye ekuthatheni inxaxheba kwimisebenzi? Ngaba ukhe waphawula ukuba kukho intlungu ephuma emilenzeni okanye ezinyaweni zakho? Ezi zimpawu zihlala zihambelana neentlungu ezisezantsi kwaye zinokukhawulela ukuhamba. Abantu abaninzi bakhathazwa ziintlungu ezisezantsi, ezikhokelela ekubeni baphoswe ngumsebenzi. Izizathu ziquka i-disc herniation, i-arthritis, kunye noxinzelelo lwe-nerve. Ukufumana isiqabu, abanye abantu babhenela kwiinaliti ze-epidural. Izifundo zophando zityhiliwe ukuba ezi naliti zinokunceda ukunciphisa iintlungu ezibangelwa yimiba yengcambu yemithambo-luvo echaphazela izihlunu ezingqongileyo. Njengoko izifundo ezongezelelweyo zibonisiwe , i-epidural injections yinkqubo encinci yokunciphisa i-invasive injecting injecting anesthetics yendawo okanye i-steroids kwindawo ye-epidural apho intlungu ivela khona kumqolo, kwaye baye babonisa ukuba bayindlela yonyango esebenzayo.
Iintlungu ezisezantsi zingabangela iimpawu ezininzi, ezifana nokukhupha intlungu ezantsi ukuya ngasemva, ezinqeni, nasemilenzeni, ukuba ndindisholo, ukuntlontlozela, ukubetha kwemisipha, kunye nokungasebenzi kakuhle kwamalungu. Abanye abantu bakhetha inaliti ye-epidural ene-anti-inflammatory corticosteroid ukunciphisa intlungu. Kwi "Ultimate Spinal Decompression," uDkt. Eric Kaplan, DC, FIAMA, kunye noDkt Perry Bard, DC, bathi le hormone ifakwe kwindawo echaphazelekayo kufuphi nentambo yomgogodla kodwa ngaphandle kweembrane ezijikelezayo. Nangona i-epidural injections yonyango oluqhelekileyo lokungenelela kwimiba enxulumene nomqolo, ibonelela kuphela ngokukhululeka kwexeshana kwaye ayithethi apho ingcambu yentlungu. Nangona kunjalo, banokunceda abantu ukuba balawule iintlungu ezingapheliyo kwaye babandakanyeke kwintsebenziswano okanye unyango olulolunye ukunciphisa iimpawu ezifana neentlungu ezinxulumene neentlungu ezisezantsi.
VIDEO
Ngaba ufumana intlungu ephuma emqolo okanye emilenzeni esasazeka ngaphandle? Ngaba uziva uxinezelekile kwizihlunu zakho xa uphakamisa izinto ezinzima okanye uzama ukuhamba umgama omfutshane? Ezi zimpawu zihlala zihambelana neentlungu ezisezantsi kwaye zinokukhokelela kubomi bokukhubazeka. Oku kunokuba lucelomngeni ngakumbi ukuba kuyakuthintela ekusebenzeni. Ngethamsanqa, unyango kunye nonyango olungelulo lunokunciphisa intlungu kunye nokujongana nemingcipheko ehambelana neentlungu ezisezantsi. Ngelixa unyango lotyando luyinto ekhethwayo, lunokubiza imali eninzi. Abantu abaninzi bakhetha unyango olungasebenzisi utyando, olukhuselekileyo, oluthambileyo, noluyongayo. Olu nyango lunokuchonga ingcambu yengxaki kwaye idibanise iindlela ezahlukeneyo zokunciphisa iimpawu zentlungu. Ngokomzekelo, ukunyamekelwa kwe-chiropractic kunye nokunciphisa umqolo kunokunceda ukulungelelanisa umzimba, ukunciphisa intlungu, kunye nokukhuthaza inkqubo yokuphulukisa yendalo yomzimba ukunciphisa intlungu ephantsi, njengoko kubonisiwe kwividiyo engentla.
Cinga ngokuzama ukudodobala komqolo ukuba inaliti ye-epidural yeentlungu ezisezantsi ayisebenzi. Iintlungu ezisezantsi zingabangelwa kuxinzelelo kwi-spinal discs kunye nemithambo-luvo. Uxinzelelo lwe-Spinal decompression lunyango olukhuselekileyo noluthambileyo olungaphazamisiyo. Uphando lubonisa inokutsala ngobunono iidiski endaweni, ithomalalise iintlungu, kwaye iphucule umsebenzi odibeneyo usebenzisa uxinzelelo olubi. Olu nyango luvumela izihlunu ukuba ziphumle kwaye zinciphise uxinzelelo lwe-nerve, ukukhuthaza inkqubo yokuphilisa yendalo yomzimba kunye nokunyusa ukuphakama kwediski. Ngokuxinzezeleka komqolo, abantu ngabanye banokufunda indlela yokuthintela iintlungu ezisezantsi ukuba ziphinde ziphinde zihlale zikhumbula izenzo zabo.
Unokufumana inzuzo kwiinaliti ze-epidural kunye ne-spinal decompression ukuba unentlungu ephantsi. Iintlungu ezisezantsi zingakhubaza kwaye zibangele ukuba uphoswe ngumsebenzi. Olu nyango lunokuphelisa iintlungu ngokunciphisa uxinzelelo kwiingcambu zemithambo-luvo kunye nokunciphisa iintlungu ezigqithisiweyo. Ngokusebenzisa olu nyango, unokufumana isiqabu kwaye ubuyele kwimisebenzi yakho yemihla ngemihla ngokuqonda ngakumbi indlela yokunyamekela umqolo wakho ophantsi.
Carassiti, M., Pascarella, G., Strumia, A., Russo, F., Papalia, GF, Cataldo, R., Gargano, F., Costa, F., Pierri, M., De Tommasi, F., Massaroni, C., Schena, E., & Agrò, FE (2021). I-Epidural Steroid Injections ye-Low Back Pain: Ukuphononongwa okuBalisayo. Ijenali yehlabathi yoPhando lwezeNdalo kunye neMpilo yoLuntu , 19 (1), 231. doi.org/10.3390/ijerph19010231
Choi, E., Gil, HY, Ju, J., Han, WK, Nahm, FS, & Lee, P.-B. (2022). Impembelelo ye-Nonsurgical Spinal Decompression kwi-Intensity of Pain kunye ne-Herniated Disc Volume kwi-Subacute Lumbar Herniated Disc. Ijenali yaMazwe ngaMazwe yoNyango lweKliniki , 2022 , 1–9. doi.org/10.1155/2022/6343837
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo . JETLAUNCH.
Patel, K., Chopra, P., & Upadhyayula, S. (2021). Epidural Steroid In sindions . I-PubMed; StatPearls Publishing. www.ncbi.nlm.nih.gov/books/NBK470189/
by UGqr Alex Jimenez Uvavanyo lweChiropractic , Iimeko eziPhathwayo
Izihlunu zegluteal / glutes ziquka iimpundu. Ziliqela izihlunu ezinamandla eziquka izihlunu ezintathu. I-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus. Izihlunu ze-glute zinceda amandla okusebenza ngokomzimba kunye nokunyakaza kwemihla ngemihla njengokuhamba, ukuma, kunye nokuhlala kunye nokunceda ukukhusela ukwenzakala kumbindi, umva, izihlunu zesisu, kunye nezinye izihlunu ezixhasayo kunye nezicubu. Abantu ngabanye banokuhlakulela ukungalingani kwe-glute apho elinye icala liba namandla kwaye lisebenze ngakumbi okanye liphezulu kunelinye. Ukungalingani okungaqwalaselwanga kunokukhokelela ekuqhubekeni kokungalingani kwemisipha, iingxaki zokuma, kunye nemiba yeentlungu. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokuphuhlisa isicwangciso sonyango lomntu siqu ukukhulula iimpawu kunye nokubuyisela ukulungelelaniswa, ukulinganisela kunye nempilo.
Amandla, i-glutes enempilo ikhuthaza ukuzinza kwe-lumbopelvic kunye isigqi , oku kuthetha ukuba bagcina umqolo ophantsi kunye ne-pelvis ngendlela echanekileyo yokukhusela iingxaki kunye nokulimala. Ukungalingani kwe-Glute kwenzeka xa elinye icala le-glutes likhulu, linamandla, okanye linamandla. Ukungalingani kweGlute kuqhelekile kwaye kuyinxalenye ye-anatomy eqhelekileyo yomntu, njengoko umzimba ungalingani ngokugqibeleleyo. Ukutshintsha kunye nokusebenzisa elona cala lilawulayo xa uthatha ubunzima okanye uchola izinto kuqhelekile, ke elinye icala liya liba likhulu. Kanye njengokuba umntu ukhetha isandla esinye, ingalo kunye nomlenze ngaphezu kwesinye, elinye icala le-glute linokusebenza nzima kwaye libe namandla.
Kukho izizathu ezininzi zokungalingani kwemisipha ye-glute, kuquka:
Ukwahluka kwe-Anatomical- Wonke umntu unezihlunu ezimile ngokukodwa, iindawo zokuncamathela, kunye neendlela zemithambo-luvo. Ezi zintlukwano zingenza ukuba elinye icala le-glutes lilawule okanye libe namandla.
Ukuma okungenampilo.
Iimpawu zentlungu yangasemva zinokubangela ukuba abantu bathathe izikhundla ezingafanelekanga kunye nokumisa, njengokuthembela kwelinye icala.
Ukwenzakala kwangaphambili.
Ukuvuselelwa okungonelanga kumonzakalo wangaphambili.
Ukwenzakala kwemithambo-luvo.
I-Ankle sprains ingakhokelela ekunciphiseni ukusebenza kwe-glute.
Uqeqesho olungafanelekanga
Ukungafani kobude bomlenze
I-Atrophy
Imeko yomqolo
Umsebenzi wengqesho
Imiba yezemidlalo inokuthi ibeke phambili icala elinye lomzimba kunelinye.
Xa intlungu ibonakala kwindawo enye yomzimba, izibonakaliso zithunyelwa ukuba zilumkise ezinye izihlunu ukuba zivumelane / ziqiniswe njengendlela yokukhusela ukukhusela ukulimala okuqhubekayo. Olu tshintsho luguqula iipatheni zokuhamba, ezikhokelela ekungalingani kwemisipha kwi-glutes nakwezinye iindawo. Abantu abangakwaziyo ukubuyisela kwimeko yokwenzakala ngokufanelekileyo banokushiywa ngokungalingani.
Le meko kufuneka iqwalaselwe ukuthintela ukwenzakala okungaphezulu kunye nemiba yokuma. Unyango luyahluka ngokuxhomekeke kumntu kunye nobungakanani bengxaki. Isicwangciso sonyango sokuthintela nokuphucula ezinye iindlela zokungalingani kwe-glute kunokubandakanya oku kulandelayo.
Ukunyibilika komgogodla iya kolula umzimba kunye nezihlunu kwindawo esebenzayo.I-massage yonyango iya kukhulula imisipha kwaye inyuse ukuhamba kwegazi.
Uhlengahlengiso lweChiropractic ukulungelelanisa umqolo kunye nomzimba.
Ukolulwa okujoliswe kuko kunye nokuzivocavoca kuya kubonelelwa ukugcina ulungelelwaniso.
Uqeqesho olumacala omabini okanye ukuqeqesha icala elinye lomzimba ngexesha kunokunceda ukwakha nokomeleza icala elibuthathaka.Ukomeleza okungundoqo kunokusebenza umahluko kumacala omabini omzimba.
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Bini, uRodrigo Rico, kunye no-Alice Flores Bini. "Ukuthelekiswa kobude be-linea alba kunye nokuzibandakanya kwezihlunu ezingundoqo ngexesha lokuzilolonga kunye ne-back back." Ijenali yoMzimba kunye nonyango lwentshukumo vol. 28 (2021): 131-137. doi:10.1016/j.jbmt.2021.07.006
Buckthorpe, uMateyu, et al. "UKUVAVANYA NOKUNYATHA UBUTHATHAKA BE-GLUTEUS MAXIMUS - ULUVO LWECLINICAL." Ijenali yaMazwe ngaMazwe yonyango lomzimba ezemidlalo vol. 14,4 (2019): 655-669.
U-Elzanie A, uBorger J. Anatomy, uBony Pelvis kunye neLungu elisezantsi, iGluteus Maximus Muscle. [Ihlaziywe ngo-2023 ku-Epreli 1]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK538193/
Liu R, Wen X, Tong Z, Wang K, Wang C. Utshintsho lwe-gluteus medius muscle kwizigulane zabantu abadala abane-unilateral developmental hip dysplasia. I-BMC Musculoskelet Disord. 2012;13(1):101. doi: 10.1186/1471-2474-13-101
U-Lin CI, uKhajooei M, u-Engel T, kunye no-al. Umphumo wokungazinzi kwe-ankle engapheliyo ekusebenzeni kwemisipha kwiindawo ezisezantsi. Li Y, umhleli. PLoS ENYE. 2021;16(2):e0247581. doi:10.1371/journal.pone.0247581
Pool-Godzwaard, AL et al. "Uzinzo olungonelanga lwe-lumbopelvic: indlela yeklinikhi, ye-anatomical kunye ne-biomechanical ukuya 'kwintlungu ethile' ephantsi." Unyango lwezandla vol. 3,1 (1998): 12-20. doi:10.1054/math.1998.0311
Vazirian, Milad, et al. "Isigqi seLumbopelvic ngexesha lokuhamba kwesiqu kwinqwelomoya ye-sagittal: Uphononongo lweendlela zokulinganisa i-kinematic kunye neendlela zokulinganisa." Unyango lwePhysical and Rehabilitation vol. 3 (2016): 5. doi:10.7243/2055-2386-3-5
by UGqr Alex Jimenez Chiropractic , Ubuhlungu obungapheliyo , Injury , Unyango lokuthotywa koMnqonqo , nezongezo , Unyango , I-Viscerosomatic Reflex
The kwinkqubo yomnatha idlulisela ulwazi phakathi kwengqondo, izihlunu, kunye namalungu ngeengcambu ze-31 zemithambo-luvo ukusuka kwintambo yomgogodla. Ezi ngcambu zemithambo-luvo zidibene nezihlunu zomzimba kunye namalungu, ziqinisekisa ukuba icandelo ngalinye lomzimba liqhagamshelwe kwiindawo eziphezulu nezisezantsi. Imiqondiso ye-neuron ehanjiswa ngezi ngcambu zemithambo-luvo zibonelela enovelwano kwaye iparasympathetic ukubonakalisa, ukuvumela umzimba kunye neenkqubo zawo ukuba zisebenze ngokuchanekileyo. Nangona kunjalo, ukwenzakala kunye neentsholongwane ezichaphazela iingcambu zemithambo-luvo kunokubangela ukuba imiqondiso ye-neuron ingazinzi, kubandakanya imisipha, izicubu kunye namalungu abalulekileyo kwaye ikhokelela imeko ezingapheliyo kunye neempawu ezifana neentlungu. Ngethamsanqa, utshintsho oluncinci lokutya kunye nezongezelelo lunokunceda ukunciphisa intlungu ye-nerve kunye nokuphucula umgangatho wobomi bomntu. Eli nqaku liza kuxubusha intlungu ye-nerve kunye neempawu zayo, indlela izondlo kunye nezongezo ezinokuthi zincede ukunciphisa, kunye nonyango olungenalo utyando olunokunceda ukubuyisela umzimba kwiintlungu ze-nerve. Sisebenza kunye nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukubonelela ngonyango olungelulo utyando lweentlungu zemithambo-luvo ezidityaniswe nezondlo kunye nezongezelelo ezivela kwakhona. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Ngaba ukhe wafumana izikhonkwane kunye neenaliti ezandleni zakho okanye ezinyaweni okanye ukubetha kwemisipha rhoqo? Mhlawumbi uziva iintlungu kwiindawo zakho eziphezulu okanye ezisezantsi. Ukuba uye waziva ezi mvakalelo kuwo wonke umzimba wakho, inokuba kungenxa yeentlungu zemithambo-luvo ezichaphazela inkqubo yakho ye-musculoskeletal. Izifundo zophando zibonisile intlungu yemithambo-luvo idla ngokubangelwa sisilonda okanye isifo esichaphazela inkqubo yengqondo ye-somatosensory. Oku kunokubangela ukungalingani kwisignali ye-neuron kunye nokuphazamisa ulwazi oluhamba lusiya kwingqondo. Inkqubo ye-somatosensory inoxanduva lokukwazi kwethu ukuziva, ukuchukumisa, kunye namava oxinzelelo kunye neentlungu. Xa ichatshazelwa kukwenzakala okanye iintsholongwane, ulwazi lunokuphazamiseka kwintambo yomgogodla kunye nengqondo. Izifundo zophando ezongezelelweyo zityhiliwe ukuba intlungu ye-nerve inokubangelwa iingcambu ze-nerve compressed, ezikhokelela kwiintlungu eziqhubekayo okanye ezingapheliyo ezinokusasazeka kwiindawo ezahlukeneyo kwaye zibangele utshintsho lwesakhiwo olubandakanya i-peripheral and central sensitization. Oku kunokukhokelela kwiimpawu ezinxulumene nazo ezinokuphazamisa imisebenzi eqhelekileyo yomzimba.
Isenokuba yintlungu yemithambo-luvo ukuba uziva iintlungu kwiindawo ezingasentla okanye ezisezantsi. Izifundo zophando zityhiliwe ukuba olu hlobo lweentlungu lunokubangela iimpawu ezivakalelwa njengentlungu kwimisipha okanye kumalungu akho, kodwa ukuphazamiseka kwe-neurological kunokubangela. Ubunzima kunye neempawu ezithile zinokwahluka kumntu nomntu. Ezinye iimpawu eziqhelekileyo zentlungu ye-nerve ziquka:
Intlungu ebuhlungu Ubungqina Ukulinganisa Ukusilela kwengqondo Ukulahleka kwenzwa kunye nomsebenzi wemoto Ukuvutha Iintlungu zokuchukumisa ukukhanya
Intlungu ye-nerve yinto eqhelekileyo kulabo abaneemeko ezingapheliyo, kunye uphando lubonisa ukuba iindlela ze-nociceptive kunye ne-neuropathic pain zidibene. Ngokomzekelo, iintlungu zangasemva kunye ne-radiculopathy zihlala zidibaniswa, ezibangela intlungu echazwe. Oku kuthetha ukuba ii-receptors zentlungu zikwindawo eyahlukileyo ukusuka apho intlungu yavela khona. Nangona kunjalo, kukho iindlela zokunciphisa iimpawu zentlungu ye-nerve kunye nokujongana nezinto ezisisiseko ezibangela oku kuphazamiseka.
VIDEO
Masithi ukhathazwa ziintlungu zemithambo-luvo kwaye ufuna ukuthomalalisa iimpawu kunye nokubuyisela imeko yendalo yomzimba wakho. Ngelixa ukwenza utshintsho oluncinci kunokunceda, banokunganikeli iziphumo ezikhawulezayo. Nangona kunjalo, iyeza elisebenzayo kunye nonyango olungasebenzisiyo lunokunceda ngeentlungu zemithambo-luvo kunye neempawu ezinxulumene nazo. Ividiyo engentla ichaza indlela iyeza elisebenzayo likhuselekile kwaye lilodwa kwaye linokudibaniswa nolunye unyango ukuqinisa imisipha ejikelezayo kunye nemigqa. Ngokuqwalasela ngakumbi iimfuno zomzimba wakho, unokufumana isiqabu kwiintlungu zemithambo-luvo kwaye uphucule impilo yakho iyonke.
UGqr. Eric Kaplan, DC, FIAMA, kunye noGqr Perry Bard, DC, babhala "I-Ultimate Spinal Decompression" kwaye bachaza ukuba imithambo-luvo yomzimba wethu ifuna izondlo rhoqo ukuze zigcinwe kwaye zilungiswe. Kubalulekile ukudibanisa izondlo ezahlukeneyo kunye nezongezo zokunciphisa iintlungu zemithambo-luvo kunye neempawu zayo. Nazi ezinye izondlo zomzimba ezibalulekileyo ezinokunceda ukunciphisa iintlungu zemithambo-luvo.
Umzimba uvelisa i-nitric oxide yesondlo esibalulekileyo, esinokunceda ukunciphisa iintlungu zemithambo-luvo. Ukuveliswa kwe-nitric oxide eyaneleyo kunokubangela imiba yezempilo efana noxinzelelo lwegazi oluphezulu, ukungasebenzi kakuhle kwe-erectile, kunye neengxaki zokuphefumula kunye ne-cardiovascular. I-nitric oxide isebenza njenge-vasodilator, ikhulula imithwalo yegazi kwimisipha yangaphakathi, ikhuthaza ukunyuka kwegazi, kunye nokunciphisa amanqanaba aphezulu oxinzelelo lwegazi. I-nitric oxide ibalulekile ekuxhaseni inkqubo ye-nervous kunye ne-cardiovascular system, ukuqinisekisa ukuba iimpawu ze-neuron kwiingcambu zemithambo-luvo zihlala zizinzile. Izifundo zophando zibonisa ukuba ukuthatha izongezo ze-nitric oxide kunokuphucula ukusebenza komthambo.
I-ATP sisondlo esibalulekileyo esiveliswa ngumzimba womntu ngokwemvelo. Indima yayo ephambili kukugcina kunye nokwenza amandla ngaphakathi kweeseli. I-ATP idlala indima ebalulekileyo ekusebenzeni ngokufanelekileyo kwamalungu ahlukeneyo kunye nezihlunu emzimbeni. Indlela yokuguqula umzimba, ukuphefumla kweselula, idala i-ATP, enye yezona nkqubo zisebenzayo. Sisebenzisa i-ATP kubomi bethu bemihla ngemihla ngokutya ukutya kunye neziselo, kwaye umoya esiwuphefumlayo unceda ukuphula i-ATP, ngaloo ndlela ukuvelisa amanzi emzimbeni. Ukongeza, xa umzimba ushukuma, i-ATP isebenza kunye ne-nitric oxide ukuvelisa amandla aphuma kwimithambo-luvo, imisipha kunye namalungu.
Umzimba ufuna izongezelelo ukongezelela kwizondlo zokunciphisa iimpawu zokudinwa, ukudumba, kunye neentlungu ezibangelwa ziintlungu zemithambo-luvo. Intlungu ye-nerve inokuchaphazela i-parasympathetic kunye ne-nerve ye-nerve, ekhokelela ekuphazamisekeni kweempawu ze-neuron, okukhokelela ekubeni ingqondo ithumele amajoni omzimba ukuba ahlasele izakhiwo zeselula ezinempilo ngokungathi ngabahlaseli bangaphandle. Nangona kunjalo, uphando lu bonise ukuba ukubandakanya izongezelelo kunokunceda ukunciphisa imiphumo yokudumba kweentlungu zemithambo-luvo, ukuphucula ukuvuselelwa kwe-neural, ukunciphisa uxinzelelo lwe-oxidative, kunye nokuphucula i-motor kunye nokubuyiswa kokusebenza kwimithambo-luvo eyenzakeleyo.
Ukunciphisa ngokufanelekileyo impembelelo yeentlungu zemithambo-luvo, abantu bahlala bebonisana nogqirha wabo oyintloko ukwenza isicwangciso sonyango lomntu. Izondlo kunye nezongezelelo zisisiqingatha kuphela senkqubo yokubuyisela. Unyango olungasebenzisi utyando olufana nokhathalelo lwe-chiropractic, unyango lomzimba, kunye nokuthotywa komqolo kunokunciphisa kakhulu iimeko ezingapheliyo ezinxulumene neentlungu zemithambo-luvo. Izifundo zibonise ukuba iingcambu ze-nerve ezicinezelekileyo ezibangelwa yimiba ye-pathological zingakhokelela kwiiprofayili eziyingozi ezichaphazela umzimba. Ukunyanzeliswa komgogodla lunyango olukhulula i-nerve compressed ngokusebenzisa i-traction ethambileyo kwi-spinal disc. Ukunyanzeliswa komgogodla, kudibaniswa nokutya okunempilo, ukuzivocavoca umzimba, kunye nezinye iindlela zonyango, kunokufundisa abantu ekukhuseleni intlungu ye-nerve ekubuyeni.
Iintlungu zemithambo-luvo zinokuchaphazela kakhulu ubomi bomntu, zibangele ukukhubazeka kunye nokunciphisa umgangatho wobomi ngenxa yengozi enokubakho kwimisipha, amalungu kunye nezicubu. Nangona kunjalo, ukubandakanya iintlobo ezahlukeneyo zezondlo kunye nezongezelelo emzimbeni kunokunceda ukunciphisa imiphumo yeentlungu ze-nerve. Ngokudibanisa ezi ndlela kunye nonyango olungasebenzisi utyando, abantu banokuqonda ngcono okwenzekayo emizimbeni yabo kwaye basebenzele ukuyibuyisela kwimeko yesiqhelo. Isicwangciso somntu ngamnye sempilo kunye nokuphila kakuhle okubandakanya ezi ndlela zobuchule kunokunciphisa intlungu ye-nerve kunye neempawu zayo kunye nokukhuthaza ukuphiliswa kwendalo.
Abushukur, Y., & Knackstedt, R. (2022). Impembelelo yezongezelelo ekuBuyiseni kwakhona emva kokulimala kweNerve yePeripheral: Uphononongo loncwadi. Cureus , 14 (5). doi.org/10.7759/cureus.25135
Amjad, F., Mohseni-Bandpei, MA, Gilani, SA, Ahmad, A., & Hanif, A. (2022). Imiphumo yonyango lwe-decompression non-surgeon ukongeza kunyango oluqhelekileyo lomzimba kwiintlungu, uluhlu lokunyakaza, ukunyamezela, ukukhubazeka okusebenzayo kunye nomgangatho wobomi ngokubhekiselele kunyango oluqhelekileyo lomzimba yedwa kwizigulane ezine-radiculopathy lumbar; ulingo olulawulwa ngokungakhethiyo. Iingxaki ze-BMC zeMisculoskeletal , 23 (1). doi.org/10.1186/s12891-022-05196-x
Campbell, JN, & Meyer, RA (2006). Iinkqubo zeeNzululwazi zeNeuropathic. Neuron , 52 (1), 77–92. doi.org/10.1016/j.neuron.2006.09.021
Colloca, L., Ludman, T., Bouhassira, D., Baron, R., Dickenson, AH, Yarnitsky, D., Freeman, R., Truini, A., Attal, N., Finnerup, NB, Eccleston, C., Kalso, E., Bennett, DL, Dworkin, RH, & Raja, SN (2017). Intlungu ye-neuropathic. Nature Reviews Disease Primers , 3 (1). doi.org/10.1038/nrdp.2017.2
Finnerup, NB, Kuner, R., & Jensen, TS (2021). Iintlungu zeNeuropathic: Ukusuka kwiiMechanism ukuya kuNyango. UPhononongo lweMizimba , 101 (1), 259–301. doi.org/10.1152/physrev.00045.2019
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo . JETLAUNCH.
Kiani, AK, Bonetti, G., Medori, MC, Caruso, P., Manganotti, P., Fioretti, F., Nodari, S., Connelly, ST, & Bertelli, M. (2022). Izongezo zokutya zokuphucula i-nitric-oxide synthesis. Ijenali ye-Preventive Medicine kunye nococeko , 63 (2 Suppl 3), E239–E245. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2766
by UGqr Alex Jimenez Abadlali , ukuphila qete
For individuals starting an exercise program and professional athletes, training must be well-spent to develop fitness and specific sports skills. It is important to remember basic athletic training concepts to ensure you are making the most of the workouts. Working one-on-one with a sports medicine doctor, chiropractor, physical therapist, or personal trainer can help individuals achieve fitness goals.
Individuals need to enjoy the training to stick with the program long enough to see results.
Rather than picking a generic program or doing what everyone else is doing, adjust workout time and intensity to fit your lifestyle, current fitness level, and ability to push when needed.
Choose a workout routine that meets your personal goals.
Working with a trainer is highly recommended if you don’t know where to begin.
For more advanced individuals, a personal trainer is a great way to fine-tune a fitness plan.
Athletic training involves consistency and focus.
Simplify the training by alternating hard, easy, long, and short workouts and sports skills practice.
Remember to enjoy the workouts and listen to your body.
The body does not get stronger by constantly training.
The body needs to rest and be allowed to recover to develop.
Fitness is built by alternating workouts with recovery.
The best way to avoid overtraining is to listen to your body.
If your heart rate remains elevated after sleeping, or the legs feel heavy, and if motivation fades, more rest may be needed.
For individuals who train year-round, taking a week off every three months is recommended, and it is also the time to change the training routine.
Vary the workouts and intensity to enjoy a well-rounded routine that can help avoid burnout or plateauing.
Alternate training intensity and workout time.
Even training programs you enjoy can gradually lose physical efficiency if not changed.
To improve, variation is needed to challenge the body in different ways.
Workouts should be modified every month.
Cross-training is another great way to vary a routine and improve fitness.
Training consistency is what matters.
Don’t worry if you have to miss a day.
Continue with the training plan.
Finding a balance when setting goals between what you want to achieve and what you can do.
Be honest about fitness levels and potential.
If you are new to a sport or fitness routine, take it slow until you know what your body can accomplish to decrease the risk of nzakala .
It takes time and consistency to build up fitness and performance.
Avoid falling into the mindset that more is better.
This can result in injuries and loss of motivation.
Even when starting with short workouts, doing them regularly is important.
Avoid falling victim to working out hard only on weekends and doing nothing during the week.
Injuries are much more common when exercise is inconsistent.
Ukondla kwezemidlalo and hydration go are vital to improving your ability to exercise and train.Individuals on a regular exercise routine should reassess their nutrition plan.
Sports injury prevention begins by using the right equipment.
Whatever sport or exercise routine, ensure the equipment and footwear work and fit properly.
Pads, helmets, and mouthguards are made to help protect athletes and should be utilized.
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American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Rodriguez NR, DiMarco NM, Langley S. American College of Sports Medicine Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86.
Beaupre, Justin, et al. “Athletic Training and Population Health Science.” Journal of athletic training vol. 57,2 (2022): 136-139. doi:10.4085/314-19
Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb.
Halson, Shona L, and Laura E Juliff. “Sleep, sport, and the brain.” Progress in brain research vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006
Jeukendrup, Asker E. “Periodized Nutrition for Athletes.” Sports medicine (Auckland, N.Z.) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2
Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406.
Mujika, Iñigo. “Quantification of Training and Competition Loads in Endurance Sports: Methods and Applications.” International Journal of sports physiology and Performance vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403
by UGqr Alex Jimenez Umqolo obuhlungu , Chiropractic , Ubuhlungu obungapheliyo , Ubuhlungu obungapheliyo , Unyango lokuthotywa koMnqonqo , Unyango , I-Viscerosomatic Reflex
The inkqubo yemisipha , equka imisipha, izicubu, kunye nemigqaliselo, isebenza kunye nengqondo ukusuka kwinkqubo ye-nervous central ukubonelela ukuhamba, ukuzinza, kunye nokusebenza kwiindawo eziphezulu kunye nezantsi. Nangona kunjalo, ii-pathogens, ukwenzakala, okanye iintlungu ezinxulumene nazo izinto zendalo kunokukhokelela kwiiprofayili zomngcipheko ezidlulanayo kunye iintlungu zemisipha , okubangela ukukhubazeka nokungakhululeki kubantu ngabanye. Ngethamsanqa, abantu abaninzi bakhetha unyango olungasebenzisi utyando ukunciphisa iintlungu kunye nokubuyisela imizimba yabo. Eli nqaku lihlalutya indlela iintlungu ezichaphazela ngayo izihlunu kunye nezicubu, ukuba iimeko ezingapheliyo ezinxulumene nezihlunu kunye neentlungu zezicubu, kunye nokuba unyango olungasebenzisi utyando lunokunciphisa njani intlungu. Sisebenza kunye nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukubonelela ngonyango olungenalo utyando kwiintlungu zemisipha kunye nezicubu ezichaphazela inkqubo ye-musculoskeletal. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Ngaba ufumana ubunzima bemisipha okanye izicubu ekufikeleleni kwiindawo eziphakamileyo okanye intamo kunye neentlungu zangasemva ukusuka kwifowuni okanye ukusetyenziswa kwekhompyuter ixesha elide? Ngaba usanda kuphakamisa into enzima kwaye ngoku uziva ungakhululekile kwimisipha yakho yangasemva? Ezi zizo zonke iindlela eziqhelekileyo zeentlungu ze-musculoskeletal ezinokuchaphazela amalungu ahlukeneyo omzimba. Iimpawu zihlala zihluka ngokuxhomekeke kubunzima beentlungu, kwaye uphando lophando lutyhiliwe ukuba ubuhlungu obungapheliyo be-musculoskeletal bunokuba nzima kwaye mhlawumbi i-nociceptive okanye i-neuropathic. Xa i-muscle kunye ne-tissue iintlungu zenzeka, ziyakwazi ukulungelelanisa imimandla ephezulu kunye nesezantsi yomzimba kwaye ibangele amaqela e-muscle asebenze nzima ukuze anciphise ukungahambi kakuhle. Oku kunokukhokelela kwi-subluxation yomgogodla kunye neengcambu ze-haywire nerve.
ngoku uphando olukhankanyiweyo ukuba abantu abaninzi abajongene neentlungu ze-musculoskeletal bahlala bechaza ukwehla kwemveliso okanye kufuneka batshintshe okanye bayeke imisebenzi yabo ngenxa yeentlungu. Iimpawu ezihambelana neentlungu zemisipha kunye nezicubu ziquka:
Ububele kunye nobuthathaka Iintlungu eziqhubekayo Random iintlungu ezibukhali Ukuvutha Ukukhathala Ukulinganisa Ubungqina Imiba edibeneyo
Iimpawu ezahlukeneyo ezifana neentlungu zinokuchaphazela izihlunu kunye nezicubu kuwo wonke umzimba. Ezi mpawu zinokuthi zisasazeke okanye zibekwe kwiindawo ezithile ezinxulumene nenkqubo ye-musculoskelet system. Inkqubo ye-nervous central nayo iyachaphazeleka kuba iingcambu zemithambo-luvo ziqhagamshelwe kwizihlunu kunye nezicubu kwinkqubo ye-musculoskeletal. Iingcambu ze-nerve zivela kwintambo yomgogodla kwaye zidibanise kunye nemisipha kunye nezicubu zezicubu, ezinokubangela ukuba babanjwe. Oku kunokubangela ukuba izihlunu eziqinileyo kunye neenkontileka, ezikhokelela kwiintlungu ezingapheliyo kunye neentlungu zezicubu.
Yiva iintlungu zemisipha kunye nezicubu ezichaphazela iingcambu zemithambo-luvo. Isenokuba ngenxa yeemeko ezingapheliyo ezifana neentlungu ze-myofascial, intlungu ye-nerve ye-sciatic, i-disc ye-herniated, okanye ezinye izinto ezinxulumene ne-musculoskeletal. Uphando lophando lucebisa ukuba olu hlobo lweentlungu lunokuthi lube lwasekuhlaleni, lwengingqi, okanye lusasazeke kwaye lunokuhamba ukusuka kwindawo enye ukuya kwelinye, olukhokelela kwizinto ezingaqhelekanga kunye neemeko ezingapheliyo. Imiba yokusingqongileyo efana nobungozi bomsebenzi nayo inokubangela iintlungu ezingapheliyo zezihlunu kunye nezicubu. Ngokomzekelo, imisebenzi yedesika, abaqhubi beelori, kunye nabasebenzi bokwakha banokufumana iintlungu ngenxa yokusebenza ngokugqithiseleyo okanye ukolulwa kwemisipha kunye nemicu yezicubu, ukungahambi kakuhle, kunye nokuhlala ngokugqithisileyo. Oku kuphazamiseka kunye neentlungu ezinqeni zinokukhululeka ngononophelo olufanelekileyo kunye nonyango.
VIDEO
Intlungu ye-musculoskeletal inokuchaphazela i-muscle, i-tissue fibers, kunye neengcambu ze-nerve. Ukuba ufumana olu hlobo lweentlungu ngenxa yezinto ezisingqongileyo, unyango luyafumaneka ukuze luncede ukunciphisa intlungu kunye nokunciphisa iimpawu kwiindawo zakho eziphezulu nangaphantsi. Ngelixa unyango lotyando okanye oluhlaselayo olunjengotyando lomqolo okanye iinaliti zengcambu yemithambo-luvo lukhetho, lunokuba yindleko kwaye lubangele uxinzelelo kwabanye abantu. Nangona kunjalo, ezinye iindlela zonyango ezingahlaseliyo, ezifana nokhathalelo lwe-chiropractic, zisebenzisa i-manipulation manual ukuze zolule izihlunu ezichaphazelekayo kunye nokukhulula iintlungu, ukunika isiqabu kunye nokuvumela ukuphiliswa kwendalo. Le vidiyo ingasentla ithetha ngakumbi malunga nonyango olungathinteliyo kwiintlungu ze-musculoskeletal.
Izifundo zophando zityhiliwe ukuba unyango olungasebenzisi utyando lubalulekile ekwandiseni ukuchacha kunye nokuba sempilweni ngokubanzi, njengoko iintlungu ze-musculoskeletal zinokuchaphazela kakhulu umgangatho wobomi bomntu. Unyango olungasebenzisi utyando lukhuselekile, luthambile, kwaye luneendleko ezifanelekileyo kwabo bafumana iintlungu ze-musculoskeletal ezichaphazela izihlunu zabo kunye nemicu yethishu. Olu nyango lunokuthi lube lolomntu kwaye ludityaniswe nolunye unyango oluhambelanayo lokunciphisa iintlungu kunye nokubuyisela ukusebenza kwemisipha kunye nezicubu. Nanga amanye amayeza angasebenzisi utyando anokuba luncedo.
UDkt. Perry Bard, DC, kunye noDkt Eric Kaplan, DC, FIAMA, bachaza kwincwadi yabo ethi "I-Ultimate Spinal Decompression" ukuba i-wavelengths yonyango yindlela ekhuselekileyo neyiyo engabonakaliyo yokubonelela izihlunu ezinqongopheleyo kunye nemicu yezicubu ezinezondlo eziyimfuneko kunye noku. phumla izihlunu ezingqongileyo ezichaphazelekayo. Le ncwadi ikwabalaselisa ukuba amaza onyango anokukhuthaza ukuphiliswa ekwaluphaleni, ukugula, ukwenzakala, okanye ukungasebenzi kakuhle kwezicubu kunye nezihlunu. Kukho iinzuzo ezininzi kumaza onyango, kuquka:
Ukugcinwa kwamanzi Ukufunxwa kweHemoglobin Ukulawula i-melanin Ukubuyisela izicubu ezidibeneyo
Izifundo zophando ziye zatyhila ukuba unyango lwe-laser oluphantsi lunokunciphisa imiphumo ye-muscle esetyenziswa kakhulu kunye nezicubu ngokunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative. Olu nyango lukhupha ukukhanya okuthambileyo, okufudumalayo okuvuselela inkqubo yokuphilisa yendalo yomzimba ngokukhuthaza ukusebenza okusebenzayo kweeseli. Izibonelelo zonyango lwe-laser kwinqanaba eliphantsi ziquka:
Ukukhawulezisa ukulungiswa kwezicubu Ukwenyuka kokunciphisa ukubunjwa kwezicubu ze-fibrous Ukwandisa impendulo echasayo Ukuphucula ukusebenza kwe-nerve Buyisela ithoni yemisipha
Ukuba ufumana intlungu ye-musculoskeletal ngenxa yokunyanzeliswa kweengcambu ze-nerve phakathi kwemisipha kunye ne-tissue fibers, ukunyanzeliswa komgogodla kunokuba sisisombululo esingasebenzisiyo esiluncedo. Olu nyango lubandakanya ukutsalwa okuthambileyo okolula umqolo, okunokunceda ukunciphisa ukudinwa kwimisipha yakho kunye nezicubu. Uphando lubonisa ukuba ukunyanzeliswa komgogodla kunokunceda ukubuyisela umqolo wakho, ukukhulula iintlungu kwiindawo zakho eziphezulu kunye nezisezantsi, kwaye uvumele imisipha yakho kunye nezicubu zezicubu ukuba zolule kwaye uzive ukhululekile kwimiphumo yentlungu ye-musculoskeletal.
Izinto ezahlukeneyo zokusingqongileyo zinokuchaphazela imisipha kunye nezicubu kwi-musculoskelet system, okukhokelela kwiimpawu ezinjengeentlungu. Oku kunokubangelwa kumonzakalo, umonzakalo, okanye ukugqithelana kweeprofayili zomngcipheko, okwenza abantu bangakwazi ukusebenza. Ngethamsanqa, unyango olungenalo utyando lunokunceda ukunciphisa izihlunu ezichaphazelekayo kunye neentambo ze-tissue, ukubonelela ngeendlela ezikhuselekileyo, ezithambileyo, kunye neendleko zokubuyisela umzimba kunye nokukhuthaza ukuphilisa. Olu nyango lunokudityaniswa nolunye unyango ukomeleza impilo yomntu kunye nohambo lwakhe olusempilweni.
Apfel, CC, Cakmakkaya, OS, Martin, W., Richmond, C., Macario, A., George, E., Schaefer, M., & Pergolizzi, JV (2010). Ukubuyiselwa kobude bedisk ngokusebenzisa ukunyanzeliswa komgogodla ongeyena utyando kudibaniswa nokuncipha kwentlungu ephantsi ye-discogenic: isifundo sokubuyisela emva. Iingxaki ze-BMC zeMisculoskeletal , 11 (1). doi.org/10.1186/1471-2474-11-155
Arendt-Nielsen, L., Fernández-de-las-Peñas, C., & Graven-Nielsen, T. (2011). Imiba esisiseko yeentlungu ze-musculoskelet: ukusuka kwintlungu ebuhlungu ukuya kwintlungu engapheliyo. Ijenali yoNyango lweManuwali kunye noNyango oluLawulayo , 19 (4), 186–193. doi.org/10.1179/106698111×13129729551903
Crofford, LJ (2015). Iintlungu ezingapheliyo: Apho uMzimba udibana khona nengqondo. Iintengiselwano ze-American Clinical and Climatological Association , 126 , 167–183. www.ncbi.nlm.nih.gov/pmc/articles/PMC4530716/
El-Tallawy, SN, Nalamasu, R., Salem, GI, LeQuang, JAK, Pergolizzi, JV, & Christo, PJ (2021). Ulawulo lweentlungu ze-Musculoskeletal: Uhlaziyo oluGxinisiweyo kwiNzululwazi engapheliyo ye-Musculoskeletal Pain. Intlungu kunye nonyango , 10 (1). doi.org/10.1007/s40122-021-00235-2
Ferraresi, C., Hamblin, MR, & Parizotto, NA (2012). I-laser yezinga eliphantsi (ukukhanya) unyango (LLLT) kwizicubu ze-muscle: ukusebenza, ukukhathala kunye nokulungiswa okuzuzwa ngamandla okukhanya. Iifotoni kunye neeLaser kuNyango , 1 (4). doi.org/10.1515/plm-2012-0032
Gregory, NS, & Sluka, KA (2014). Imiba ye-Anatomical kunye nePhysiological Factory to Chronic Muscle Pain. Imixholo yangoku kwiiNeuroscience zokuziphatha , 20 , 327–348. doi.org/10.1007/7854_2014_294
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo . JETLAUNCH.
by UGqr Alex Jimenez Ukutya , isondlo
Isaladi eyanelisayo yindlela efanelekileyo yokufumana iziqhamo ezininzi kunye nemifuno ephezulu kwiivithamini, iiminerali kunye nefiber. Isaladi esebenzisa izithako ezifanelekileyo ingaba sisidlo sokuzalisa. Ngokuqalisa ubushushu behlobo, ukwenza isaladi ekhawulezileyo, eyanelisayo usebenzisa izithako zakho ozithandayo kunokunceda ukupholisa, phinda ufake amanzi emzimbeni , kwaye ugcwalise umzimba.
Qala ngamagqabi aluhlaza.
Ziphantsi kweekhalori kunye nomthombo onempilo wefiber.
Iindidi ezahlukeneyo ziquka i-lettuce ye-iceberg, i-lettuce yamagqabi, isipinatshi, i-escarole, i-romaine, i-kale, kunye ne-lettuce yebhotela.
The uhlaza olumnyama zinika izondlo ezininzi.
Iminqathe, iipepile, iimbotyi eziluhlaza, isitshalo seqanda, iBrussels ahluma, broccoli, cauliflower, ikhaphetshu, zucchini, iitumato, ukhukhamba, itswele, okanye scallions.
Imifuno edayiwe ekrwada okanye ephekiweyo yongezwa kakuhle.
Imifuno eseleyo ephekiweyo iya kusebenza.
Imifuno enemibala eqaqambileyo ine-flavonoids ecebileyo kwi-antioxidants, i-fiber, iivithamini kunye neemaminerali.
khetha yonke imibala kwaye wongeze ezimbini okanye ezintathu zekomityi enesiqingatha.
Yongeza amazimba or imifuno yesitatshi .
Ukutya okuphekiweyo:
Iinkozo ezipheleleyo ezifana nerayisi emdaka, ibhali, okanye iquinoa.
Imifuno enesitatshi efana neebhatata ezigcadiweyo okanye umngqusho webutternut ophekiweyo.
Ezi zibonelela ngefayibha, iicarbohydrates ezintsonkothileyo, iivithamini kunye neeminerali.
Iziqhamo okanye amajikijolo, amajikijolo, amaqunube, amaqunube, imbewu yerharnati, ii-apula, iiorenji, imihla, kunye neerasentyisi zinokongeza iivithamini, i-fiber kunye ne-antioxidants.
Isiqingatha sekomityi yezilayi ze-apile zineekhalori ezingama-30.
Isiqingatha sekomityi yamaqunube ineekhalori ezingama-40.
Iqanda elibiliswe nzima ngumthombo obalaseleyo weprotheyini.
Ukutya kwenkomo ebhityileyo, i-shrimp ephekiweyo, ityhuna, isifuba senkukhu, i-cheese strips, iimbotyi okanye i-legumes, i-hummus, i-tofu, okanye i-cottage cheese.
Qaphela ubukhulu besahlulo.
Ikota yekomityi yenyama yenkukhu egayiweyo okanye iqanda elinye liya kwongeza iikhalori ezingama-75.
Isiqingatha setoti yetuna yongeza malunga neekhalori ezingama-80.
Kuxhomekeke ukuba i-fat fat, ii-ounces ezimbini ze-cubed okanye i-mozzarella e-shredded okanye i-cheddar cheese inokongeza iikhalori ezingama-200.
Iialmond, i-cashews, i-walnuts, i-pecans, i-sunflower, ithanga, okanye imbewu ye-chia zilungele ukongezwa kwe-crunch.
Onke amantongomane ongeza iiprotheyini kunye ne-healthy-healthy polyunsaturated kunye ne-monounsaturated fatty acids.
Ikomityi enye yesibhozo yamantongomane yongeza malunga neekhalori ezingama-90.
IiWalnuts zineomega-3 fatty acids.
Yongeza isaladi yokugqoka.
I-tablespoon enye yokugqoka isaladi yentengiso rhoqo yongeza i-50 ukuya kwi-80 calories.
Izambatho eziphantsi kwamafutha kunye neekhalori ezincitshisiweyo ziyafumaneka.
Sebenzisa i-lemon esanda kuculwa okanye ijusi yekalika.
Yenza ilokhwe nge i-avocado, i-walnut, okanye ioli ye-olive eyongezelelweyo .
Le yiresiphi elula. Inyama inokulungiswa kwangaphambili okanye ishiywe kwesinye isidlo.
Iponti enye yenkomo ebhityileyo – i-85% ukuya kuma-89% ibhityile.
Icephe elinye lomgubo wetshili.
Ityuwa kunye nepepper, ukunambitha.
I-anyanisi eluhlaza, enqunyulwe ngamacandelo amhlophe kunye nohlaza ahlukaniswe.
Intloko enye ye-lettuce, inqunyulwe.
I-tomato enye ephakathi, inqunyulwe.
Iavokhado enye, yanqunyulwa.
Ukuzikhethela - i-4-ounce enye ye-olive ye-olive egayiweyo.
1 1/2 iikomityi ye-cheddar egayiweyo yamafutha, iMonterey Jack cheese, okanye indibaniselwano.
I-1/2 indebe ye-fat-free yamaGrike okanye i-yogurt ecacileyo.
1/2 indebe ye-salsa.
Pheka inyama yenkomo kwi-skillet kunye ne-chili powder, inxalenye emhlophe ye-anyanisi, kunye netyuwa kunye nepepper.
Xa sele iphekiwe, yivale ipani.
Kwisitya esikhulu sesaladi, xuba i-anyanisi eluhlaza, i-lettuce, i-tomato, i-avocado kunye neminquma.
Yongeza inyama kunye noshizi kwaye udibanise ngobumnene.
Phezulu ngeedoli ze-fat-low-fat okanye i-calorie encitshisiweyo ukhilimu omuncu, iyogathi, okanye i-salsa.
Zama ezinye iinyama ezifana ne-turkey, inkukhu, okanye ihagu.
Ukhetho lwemifuno, buyisela inyama yomhlaba kunye neembotyi okanye iprotheni yemifuno eyenziweyo .
Ukongeza iimbotyi kuya kwandisa i-fiber, iprotheni, kunye ne-carbohydrates iyonke.
VIDEO
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