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Ukungafumani ifayibha eyaneleyo ekutyeni komntu kunokukhokelela ukunqongophala kwefayibha. Ifayibha inceda ukuxhasa amathumbu kunye nempilo ye-microbiome. Abantu abangayifumaniyo ifayibha eyaneleyo banokufumana ukuhamba kwamathumbu okungaqhelekanga, ukuqhina, ukuguquguquka kweswekile yegazi, ukuziva ugcwele / wanelisekile emva kokutya, okanye ukunyuka kwamanqanaba e-cholesterol. Malunga ne-100 yetriliyoni yee-microorganisms emathunjini zibalulekile ekugcineni amajoni omzimba asempilweni. Ifayibha kukutya ezikutyayo ezi ntsholongwane ezizinceda zenze umsebenzi wazo. Ngaphandle komlinganiselo ofanelekileyo, impilo yenkqubo yomzimba yokuzikhusela inokuba sengozini.

IFiber kunye neGut Health: Iqela le-EP leChiropractic eliSebenzayoIFayibha kunye neMpilo yamathumbu

Ifayibha kunye nezibonelelo zempilo zamathumbu ziquka ukulawula iswekile yomzimba, ukunceda ukugcina indlala kunye neswekile yegazi, ukunceda ukugcina ubunzima obunempilo, ukukwazi ukukhusela okanye ukukhulula. ukuqothulwa, anciphisa amathuba okuba nesifo seswekile, isifo sentliziyo, nezinye iintlobo zomhlaza.

  • I-fiber yokutya, okanye i-roughage, yinxalenye yokutya kwezityalo umzimba ongenako ukukwetyiswa okanye ukufunxa.
  • Idlula esiswini, emathunjini amancinci, kunye nekholoni kwaye iphume emzimbeni.
  • Ifumaneka ikakhulu kwiziqhamo, imifuno, iinkozo ezipheleleyo, kunye neembotyi.
  • Iifom ezinyibilikayo nezinganyibilikiyo zibalulekile kwimpilo yonke.

iintlobo

I-Fiber Soluble

  • Olu hlobo lunyibilika emanzini ukwenza into efana nejeli.
  • Inokunceda ukunciphisa i-cholesterol yegazi kunye namanqanaba eglucose.
  • Ifumaneka kwi-oats, ii-ertyisi, iimbotyi, ii-apile, iziqhamo zesitrasi, iminqathe, nerhasi.

I-Fiber engekho

  • Olu hlobo lwefiber lukhuthaza ukuhamba kwezinto ngokusebenzisa inkqubo yokugaya.
  • Yandisa isambuku sesitulo, inceda abantu abanengxaki yokuqhinwa okanye ilindle elingaqhelekanga.
  • Umgubo wengqolowa, ingqolowa, amandongomane, iimbotyi nemifuno, enjengekholifulawa, iimbotyi eziluhlaza neetapile, ziluncedo kakhulu.

benefits

Ukuhamba Kwamathumbu Okusempilweni

  • Ifayibha yokutya inyusa ubunzima besitulo kunye nobukhulu kwaye yenza ukuba ithambe.
  • Ifayibha inceda ukuqinisa isitulo ngokufunxa amanzi kunye nokongeza isambuku.
  • Isitulo esityebileyo kulula ukudlula, sinciphisa amandla okuqunjelwa kunye nezinye iingxaki.

Ugcina impilo yamathumbu

  • Ukutya okunefayibha ephezulu kunokwehlisa umngcipheko wokuphuhlisa i-hemorrhoids kunye neengxowa ezincinci kwikholoni/isifo diverticular.
  • Uphononongo lukwafumanise ukuba ukutya okunefayibha ephezulu kunokunceda ukunciphisa umngcipheko womhlaza we-colorectal.
  • Enye ifayibha ivundiswa kwikholoni.
  • Abaphandi bajonga ukuba oku kunokunceda njani ukukhusela izifo zekholoni.

Yehlisa iCholesterol

  • Ifiber enyibilikayo efumaneka kwiimbotyi, i-oats, i-flaxseed, kunye ne-oat bran inokunceda ukunciphisa amanqanaba e-cholesterol yegazi ngokunciphisa i-low-density lipoprotein okanye amanqanaba e-cholesterol engekho sempilweni.
  • Uphononongo lukwabonise ukuba ukutya okunefayibha ephezulu kunokunceda ukunciphisa uxinzelelo lwegazi kunye nokudumba.

Ukulawula amaNqanaba eSwekile eGazi

  • Kubantu abanesifo seswekile, ifayibha, ngakumbi ifayibha enyibilikayo, inokucothisa ukufunxwa kweswekile kwaye iphucule amanqanaba eswekile yegazi.
  • Isicwangciso sesondlo esinempilo esibandakanya i-fiber e-insoluble sinokunceda ukunciphisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile.

Inceda ukuzuza ubunzima obusempilweni

  • Ukutya okunefayibha ephezulu kunokuzalisa ngakumbi kunokutya okunefayibha ephantsi, ukunceda abantu ukuba batye kancinci kwaye bahlale banelisekile.
  • Ukutya okunefayibha eninzi nako kunokuthatha ixesha elide ukukutya kwaye kuncinci amandla axineneyo, oku kuthetha ukuba baneekhalori ezimbalwa.

Ukufumana IFayibha eyongezelelekileyo

Izimvo zokongeza ifayibha ekutyeni nakwisnacks:

IFayibha Ukuqala Usuku

  • Khetha ukutya okuziinkozo kwisidlo sakusasa esineegrem ezintlanu okanye ngaphezulu zefiber ngokuphakwayo.
  • Khetha iisiriyeli ezinenkozo epheleleyo, ibran, okanye ifayibha egameni.
  • Yongeza iipuniponi ezimbalwa zengqolowa engaxutywanga kwi-cereal.

Yongeza Iinkozo Ezipheleleyo

  • Zama ukwenza ubuncinci isiqingatha seenkozo ezityiweyo.
  • Khangela isonka esidwelisa ingqolowa, umgubo wengqolowa, okanye enye ingqolowa njengesithako sokuqala, ubuncinane ubuncinane be-2 grams yefiber yokutya ngokukhonza.
  • Zama ngepasta yengqolowa, irayisi emdaka, irayisi yasendle, ibhali, kunye nengqolowa yebulgur.

Ukutya okubhakiweyo

  • Faka endaweni yomgubo wengqolowa kwisiqingatha okanye wonke umgubo omhlophe xa ubhaka.
  • Yongeza i-cereal yebran etyumkileyo, ingqolowa engalungiswanga, okanye i-oatmeal engaphekwanga kwiimuffins, iikeyiki, kunye namaqebengwana.

Imifuno

  • Iimbotyi, iiertyisi, kunye neelentile zezona zinto zicetyiswayo.
  • Yongeza iimbotyi zezintso kwiisuphu okanye kwiisaladi.
  • Yenza i-nachos kunye neembotyi ezimnyama eziqandisiweyo, imifuno emitsha, i-chips tortilla yengqolowa, kunye i-salsa enempilo.

Iziqhamo kunye nemifuno

  • Iziqhamo kunye nemifuno zizityebi kwifiber kunye neevithamini kunye neeminerali.
  • Zama ukutya isiqhamo osithandayo mihla le.

Amashwamshwam asempilweni

  • Iziqhamo ezitsha, imifuno ekrwada, iipopcorn ezinamafutha aphantsi, kunye ne-whole-grain crackers lukhetho olusempilweni.
  • Zama ngamantongomane okanye iziqhamo ezomisiweyo; nangona kunjalo, qaphela ukuba amandongomane kunye neziqhamo ezomisiweyo zinokuba neekhalori eziphezulu.

Ukumodareyitha

Ukutya okunefayibha eninzi kunenzuzo kwimpilo yomzimba.

  • Ukongeza ifayibha eninzi kakhulu kunokukhuthaza igesi yamathumbu, ukuqunjelwa kwesisu, kunye nokukrala.
  • Yongeza ifayibha ngokuthe ngcembe kwiiveki ezimbalwa.
  • Oku kuvumela ibhaktheriya yendalo kwinkqubo yokugaya ukuba yenze uhlengahlengiso.
  • Gcina i-hydration, njengoko ifayibha isebenza kakuhle xa ifunxa amanzi.

Abantu abangaqinisekanga ukuba bangafaka njani ifayibha engaphezulu banokudibana nengcali yezondlo kunye nomqeqeshi wezempilo ukunceda ukuqalisa inkqubo.


Ukungasebenzi kakuhle kwamathumbu


Ucaphulo

Anderson, uJames W et al. "Iinzuzo zempilo kwifiber yokutya." Nutrition Reviews vol. 67,4 (2009): 188-205. doi:10.1111/j.1753-4887.2009.00189.x

Cronin, Peter, et al. "Iifayibha zokutya zimodareyitha iGut Microbiota." Izondlo vol. 13,5 1655. 13 May. 2021, doi:10.3390/nu13051655

Fuller, Stacey, et al. "IiNdawo eziNtsha zoPhononongo lweFayibha yokutya kunye neMpilo: Uphononongo." Ukutya kwezityalo kwisondlo somntu (Dordrecht, Netherlands) vol. 71,1 (2016): 1-12. doi:10.1007/s11130-016-0529-6

UGill, uSamantha K et al. "Ifiber yokutya kwimpilo yesisu kunye nezifo." Uphononongo lwendalo. I-Gastroenterology & Hepatology vol. 18,2 (2021): 101-116. doi:10.1038/s41575-020-00375-4

Umgangatho wobuchule wokuSebenza *

Ulwazi olulapha ku "IFiber kunye neGut Health: El Paso Back Clinic"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.

Ulwazi lweBlog kunye neengxoxo zoMda

Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.

Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.

Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.

I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.

Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.

Silapha ukunceda wena kunye nosapho lwakho.

Iintsikelelo

UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*

email: qeqeshi@elpasofunctionalmedicine.com

Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182

Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*

UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali