Inkxaso yesondlo kwi-Adrenal Fatigue: El Paso Back Clinic

Amadlala eadrenal mancinci kwaye ahlala ngaphezulu kwezintso. Amadlala anceda umzimba ukuba utshise amafutha kunye neprotheyini kwaye ulawule iswekile, uxinzelelo lwegazi, kunye nokuphendula koxinzelelo. Badala, bakhulule, kwaye balawule iihomoni ezinjenge-cortisol kunye ne-adrenaline. Iimeko ezifana nokudinwa okungapheliyo, inkungu yengqondo, kunye nokudinwa kubangela ukuba abantu badinwe emini kwaye bangakwazi ukulala ebusuku. Iimpawu zisenokubandakanya ukulahleka kweenwele, ukuguquguquka kobunzima, ukunyuka kweminqweno, kunye nobunzima bokuchacha kwisigulo. Inkxaso yesondlo idlala indima enkulu ekuphiliseni ukukhathala kwe-adrenal.

Inkxaso yezondlo

Inkxaso yesondlo sokukhathala kwe-Adrenal yindlela esekwe kukutya yokwandisa ukusebenza kwe-adrenal gland. Injongo kukunyusa amanqanaba amandla ngokwemvelo, ukuze umzimba ungatshisi izondlo ezigciniweyo. Ukulungiswa kwamadlala e-Adrenal kubandakanya ukufunda iindlela zokunciphisa nokulawula uxinzelelo, ukulala ngokusempilweni, kunye nokwenza uhlengahlengiso kwindlela yokuphila.

Ukukhathala kweAdrenal

Xa uxinzelelo lusebenza, amadlala eadrenal akhulula i-cortisol. Abaphandi bathi xa umzimba ufumana amanqanaba aphezulu okuxinezeleka okungapheliyo, i-adrenal glands ayinakukwazi ukuvelisa i-cortisol eyaneleyo ukugcina ukusebenza okunempilo, okunokukhokelela ekudinweni kwe-adrenal.

• Ukudinwa kwe-Adrenal akufanele kudidaniswe kunye ukungakhathali kwe-adrenal, imeko yonyango eqinisekisiweyo apho i-adrenal glands ayikwazi ukuvelisa amahomoni aneleyo.

Ukudinwa Iimpawu

Iimpawu zokudinwa kwe-adrenal ziquka:

• Amanqanaba asezantsi ombane angapheliyo
• Ubunzima bokuvuka
• Ubunzima buba buthongo
• Ukunyuka kweminqweno yetyuwa okanye iswekile
• Ukuxhomekeka kwizivuseleli ezifana necaffeine

Ezinye iimeko zempilo nazo zinokubangela iimpawu.

Ukutya ekufuneka sikuphephe

Ukunciphisa ukutya kunye neziselo eziphezulu kwiswekile esulungekileyo kunye neprosesa kunye namafutha angenampilo kuyacetyiswa. Okunye ukutya okumele kuncitshiswe kuquka:

• Ukutya okucwangcisiweyo
• Ukutya okuthosiweyo
• Iswekile ebunjiweyo
• Uflawo wezinto zonke
• isoda
• Izithako ezithandayo

Kukwacetyiswa ukuba utye ixesha lokutya ukunceda ukulawula amanqanaba eswekile yegazi. Ukungatyi ukutya kunyanzela umzimba ukuba utshise izondlo ezigciniweyo ezinokunciphisa amanqanaba amandla. Ukugcina isidlo sakusasa kunye nesidlo sasemini kunye nokutya okuqhelekileyo okulinganayo kunokunceda ukugcina amanqanaba amandla imini yonke. Ukugcina i-hydration kubalulekile, njengoko ukuphelelwa ngamanzi emzimbeni kunokuchaphazela amanqanaba oxinzelelo kwaye kubangele ukuba i-adrenal glands ivelise i-cortisol.

Ukutya okucetyiswayo

Oogqirha kunye neengcali zokutya bancomela ukulungelelanisa imithombo yezondlo-ezixineneyo zeprotheyini, amafutha asempilweni, kunye neecarbohydrates. Ukutya kwenkxaso yesondlo kubandakanya:

• Nditya inyama
• Iintlanzi ezinamafutha - I-Salmon kunye nesardadi yimithombo yeprotheyini enkulu njengoko ilayishwe nge-omega-3 enempilo ye-fatty acids, enokunciphisa ukuvuvukala nokukhuthaza impilo yengqondo ephuculweyo.
• amaqanda
• ideri
• ngomane
• Imifuno
• Uhlaza olunamagqabi - Le mifuno iqulethe i-magnesium, njengesipinashi, i-kale, kunye ne-Swiss chard. Umzimba udinga i-magnesium ukwenza imisebenzi eyahlukeneyo, ekwanceda umzimba ukuba uphumle kwaye ulawule uxinzelelo ngokufanelekileyo. Xa kukho ingxaki yokulala, inokuba yintsilelo kule minerali.
• Imifuno enemibala
• Amazimba
• Iziqhamo ezineswekile ephantsi
• Ityuwa yolwandle-Abantu abanamava okudinwa kwe-adrenal ukungalingani kwe-electrolyte. Oku kubangelwa ukunqongophala kwehomoni ye-steroid ialdosterone. Ukongeza ityuwa yolwandle kuya kunceda ukulinganisela i-electrolytes kunye nokunciphisa iimpawu, ngokukodwa ezo zihambelana noxinzelelo lwegazi.
• I-oyile ye-olivu
• I-Avocado - Umzimba udinga inani elifanelekileyo lamafutha anempilo ukunceda umzimba uphilise. Ukutya okunamafutha aphantsi akulunganga ukujongana nemiba yehomoni efana nokudinwa kwe-adrenal, njengoko umzimba ufuna amanqatha kunye ne-cholesterol ukuvelisa iihomoni. Iiavokhado zinamafutha aphezulu e-monounsaturated kunye nefayibha ezinceda umzimba ukuba ukhuphe ubutoksi kunye nokwetyisa ukutya ngokufanelekileyo.

Ku philisa

Isicwangciso sesondlo esijongene nokudinwa kwe-adrenal kunokunyusa amanqanaba amandla, ukulawula uxinzelelo lwegazi, kunye nokukhuthaza indlela yokutya enempilo. Ukuthetha nogqirha wakho kunye nengcali yezondlo kuyacetyiswa ukuba ufumane iziphumo ezichanekileyo, njengoko banokuphuhlisa isicwangciso sezempilo esijongene noku kulandelayo:

• Uhlengahlengiso kwindlela yokuphila
• Ishedyuli yokulala okunempilo
• Ukulawula uxinzelelo
• Umsebenzi wezobugcisa

Silapha kuwe kwi-Injury Medical Chiropractic kunye ne-Functional Wellness Clinic ukuze ufunde kabanzi malunga ne-adrenal ukukhathala kunye nendlela yokulawula. Qhagamshelana nathi ngolwazi oluthe kratya malunga neenkonzo zethu okanye ukucwangcisa idinga lokubonisana.

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Iipateni ze-Adrenal Dysfunction

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Ucaphulo

ABDULLA, Jehan, kunye no-B. DJ Torpy. "I-Chronic Fatigue Syndrome." I-Endotext, ihlelwe nguKenneth R Feingold et al., MDText.com, Inc., 20 April 2017.

Allen, uLoyd V Omnci. “Ukudinwa kweAdrenal.” Ijenali yamazwe ngamazwe yokudibanisa amayeza vol. 17,1 (2013): 39-44.

Galland, Leo. "I-gut microbiome kunye nengqondo." Ijenali yokutya kwamayeza vol. 17,12 (2014): 1261-72. doi:10.1089/jmf.2014.7000

www.niddk.nih.gov/health-information/endocrine-diseases/adrenal-insufficiency-addisons-disease/eating-diet-nutrition