Ukuphila
Iqela leMpilo Qete yeKliniki. Into ephambili kumqolo okanye iimeko zeentlungu zangasemva kukuhlala usempilweni. Impilontle iyonke ibandakanya ukutya okunesondlo, umthambo ofanelekileyo, umthambo, ukuphumla, kunye nendlela yokuphila esempilweni. Eli gama lisetyenziswe ngeendlela ezininzi. Kodwa ngokubanzi, inkcazo ngolu hlobo lulandelayo.
Yinkqubo yokuqonda, eyazikhokelayo, kunye nephuhlisayo yokufikelela kwisakhono esipheleleyo. Inamacala amaninzi, idibanisa iindlela zokuphila ngokwasengqondweni/ezomoya kunye nendawo ahlala kuyo umntu. Ilungile kwaye iyangqina ukuba into esiyenzayo, eneneni, ichanekile.
Yinkqubo esebenzayo apho abantu baye bazi kwaye benze ukhetho oluya kwindlela yokuphila enempumelelo ngakumbi. Oku kubandakanya indlela umntu anegalelo ngayo kwindawo ahlala kuyo/kuluntu lwakhe. Bajonge ukwakha iindawo zokuhlala ezinempilo kunye neenethiwekhi zentlalo. Inceda ekudaleni iinkqubo zeenkolelo zomntu, iinqobo ezisemgangathweni, kunye nombono wehlabathi olungileyo.
Oku kuza neengenelo zokuzilolonga rhoqo, ukutya okusempilweni, ukuzinyamekela, kunye nokwazi ixesha lokufuna unyango. Umyalezo kaGqr Jimenez kukusebenzela ukulungeleka, ukuba sempilweni, kwaye uhlale uqaphela ingqokelela yethu yamanqaku, iiblogi kunye neevidiyo.
by UGqr Alex Jimenez isondlo , Ukuhla ukusinda
For individuals who are getting into exercise, fitness, and physical activity, can knowing how glycogen works help in workout recovery?
IGlycogen
When the body needs energy, it draws on its glycogen stores. Low-carbohydrate, ketogenic diets and intense exercise deplete glycogen stores, causing the body to metabolize fat for energy. Glycogen is supplied through carbohydrates in an individual’s diet and is used to power the brain, physical activity, and other bodily functions. The molecules made from glucose are mainly stored in the liver and muscles. What is eaten, how often, and the activity level influence how the body stores and uses glycogen. Restoring glycogen after physical activity or working out is a vital part of the recovery process. The body can quickly mobilize glycogen from these storage sites when it needs fuel. Eating enough carbohydrates to reach health goals and activity levels is essential for success.
Yintoni
It is the body’s stored form of glucose or sugar.
It is stored in the liver and muscles.
It is the body’s primary and preferred energy source.
It comes from carbohydrates in foods and drinks.
It is made from several connected glucose molecules.
Production and Storage
Most carbohydrates eaten are converted to glucose, which becomes the body’s main energy source. However, when the body doesn’t need fueling, the glucose molecules become linked chains of eight to 12 glucose units, forming a glycogen molecule.
Process Triggers
Eating a carbohydrate-containing meal will raise blood glucose levels in response.
Increasing glucose signals the pancreas to produce insulin, a hormone that helps the body’s cells take up glucose from the bloodstream for energy or storage.
Insulin activation causes the liver and muscle cells to produce an enzyme called glycogen synthase, which links glucose chains together.
With enough glucose and insulin, glycogen molecules can be delivered to the liver, muscles, and fat cells for storage.
Since most glycogen is found in the muscles and liver, the amount stored in these cells varies depending on activity level, how much energy is burned at rest, and the foods eaten. The muscles primarily use glycogen stored in the imisipha , while glycogen stored in the liver is distributed throughout the body, mainly to the brain and spinal cord.
Body Usage
The body converts glucose to glycogen through a process called glycogenesis. During this process, various enzymes help the body break down glycogen in glycogenolysis so the body can use it. The blood has a set amount of glucose ready to go at any given time. The insulin levels also drop when the level begins to decline, either from not eating or burning glucose during exercise. When this happens, an enzyme known as glycogen phosphorylase starts breaking the glycogen down to supply the body with glucose. Glucose from liver glycogen becomes the body’s primary energy. Short bursts of energy use glycogen, whether during sprints or heavy lifting. (Bob Murray, Christine Rosenbloom, 2018 ) A carbohydrate-rich pre-workout drink can provide energy to exercise longer and recover quicker. Individuals should eat a post-workout snack with a balanced amount of carbohydrates to replenish glycogen stores. The brain also uses glucose for energy, with 20 to 25% of glycogen going toward powering the brain. (Manu S. Goyal, Marcus E. Raichle, 2018 ) Mental sluggishness or brain fog can develop when not enough carbohydrates are consumed. When glycogen stores are depleted through exercise or insufficient carbs, the body can feel fatigued and sluggish and perhaps experience mood and sleep disturbances. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017 )
idayethi
What foods are eaten and how much physical activity an individual does also influence glycogen production. The effects can be acute if one follows a low-carb diet, where carbohydrates, the primary source of glucose synthesis, are suddenly restricted.
Fatigue and Brain Fog
When first starting a low-carb diet, the body’s glycogen stores can be severely depleted and individuals may experience symptoms like fatigue and brain fog. (Kristen E. D’Anci et al., 2009 )
The symptoms begin to subside once the body adjusts and renews its glycogen stores.
Ubunzima bamanzi
Any amount of weight loss can have the same effect on glycogen stores.
Initially, individuals may experience a rapid drop in weight.
Over time, weight may plateau and possibly increase.
The phenomenon is partly due to glycogen composition, which is also water. Rapid glycogen depletion at the onset of the diet triggers the loss of water weight. Over time, glycogen stores are renewed, and the water weight returns. When this happens, weight loss can stall or plateau. Fat loss can continue despite the short-term plateau effect.
Lolonga
If undertaking a strenuous exercise routine, there are strategies to help avoid decreased performance that may be helpful:
Carbo-loading
Some athletes consume excessive amounts of carbohydrates before working out or competing.
Extra carbohydrates provide plenty of fuel.
The method has fallen out of favor as it can lead to excess water weight and digestive issues.
Glucose Gels
Energy gels containing glycogen can be consumed before or as needed during an event to increase blood glucose levels.
For example, energy chews are effective supplements for runners to help increase performance during extended runs.
Low-Carb Ketogenic Diet
Eating a diet high in fat and low in carbohydrates can put the body in a keto-adaptative state.
In this state, the body begins to access stored fat for energy and relies less on glucose for fuel.
At Injury Medical Chiropractic and Functional Medicine Clinic, our providers use an integrated approach to create personalized care plans for each individual, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to restore health and function to the body.
Sports Nutrition and Sports Dietician
VIDEO
Ucaphulo
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001
Goyal, M. S., & Raichle, M. E. (2018). Glucose Requirements of the Developing Human Brain. Journal of pediatric gastroenterology and nutrition, 66 Suppl 3(Suppl 3), S46–S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, H. S., Franklin, C. E., & White, C. R. (2017). Low-carbohydrate diet induces metabolic depression: a possible mechanism to conserve glycogen. American journal of physiology. Regulatory, integrative and comparative physiology, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017
D’Anci, K. E., Watts, K. L., Kanarek, R. B., & Taylor, H. A. (2009). Low-carbohydrate weight-loss diets. Effects on cognition and mood. Appetite, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
by UGqr Alex Jimenez I-Gut ne-Intestinal Health , Ukuqeqeshwa Kwezempilo
Ngaba ukwazi ukuba kukuphi ukutya okufuneka sikutye kunokunceda abantu abachacha kwityhefu yokutya babuyisele impilo yamathumbu?
Ukutyhelwa kokutya kunye nokubuyisela impilo yamathumbu
Ityhefu ekutyeni inokubeka ubomi esichengeni. Ngethamsanqa, iimeko ezininzi zincinci kwaye zihlala ixesha elifutshane kwaye zihlala iiyure ezimbalwa ukuya kwiintsuku ezimbalwa (Amaziko oLawulo lweSifo kunye nokuThintela, i-2024 ). Kodwa iimeko ezingephi zisenokonakalisa amathumbu, zibangele isicaphucaphu, ukuhlanza, kunye norhudo. Abaphandi baye bafumanisa ukuba usulelo lwebhaktheriya, njengetyhefu yokutya, lunokubangela utshintsho kwiibhaktheriya zamathumbu. (UClara Belzer et al., 2014 ) Ukutya ukutya okukhuthaza ukuphiliswa kwamathumbu emva kokutya ityhefu kunokunceda umzimba ululame kwaye uzive ungcono ngokukhawuleza.
Ukutya ukuze utye
Emva kokuba iimpawu zetyhefu ekutyeni zisonjululwe, umntu unokuvakalelwa kukuba ukubuyela ekutyeni okuqhelekileyo kulungile. Nangona kunjalo, amathumbu anyamezele amava amaninzi, kwaye nangona iimpawu ezibukhali ziye zadamba, abantu banokuzuza kukutya kunye neziselo ezilula esiswini. Ukutya okucetyiswayo kunye neziselo emva kokutya ityhefu ziquka: (Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. 2019 )
Gatorade
I-Pedialyte
amanzi
Iti yemifuno
Umhluzi wenkukhu
ijelo
I-Applesauce
Amaqhekeza
Ukugcoba
Rice
Oatmeal
iibhanana
Iipatata
Ukukhutshwa kwamanzi emva kokutyhefwa kokutya kubalulekile. Abantu ngabanye kufuneka bongeze okunye ukutya okunezondlo kunye ne-hydrating, njengesuphu ye-noodle yenkukhu, enceda ngenxa yezondlo kunye nomxholo wolwelo. Urhudo kunye nokugabha okuhamba nesi sigulo kunokuwushiya umzimba uphelelwe ngamanzi. Ukubuyisela amanzi emanzini kunceda umzimba uthathe indawo ye-electrolytes elahlekileyo kunye nesodium. Wakuba umzimba ubuyiselwe emanzini kwaye ukwazi ukubamba ukutya okungenamsebenzi, qalisa ngokucotha ukutya okusuka kukutya okuqhelekileyo. Xa uphinda uqalisa ukutya okuqhelekileyo emva kokubuyisela amanzi emzimbeni, ukutya ukutya okuncinane rhoqo, rhoqo kwiiyure ezintathu ukuya kwezine, kuyacetyiswa endaweni yokutya isidlo sakusasa esikhulu, sasemini nesangokuhlwa yonke imihla. (Andi L. Shane et al., 2017 ) Xa ukhetha i-Gatorade okanye i-Pedialyte, khumbula ukuba i-Gatorade isiselo se-sports-rehydrating kunye neswekile eninzi, enokucaphukisa isisu esivuthayo. I-Pedialyte yenzelwe ukubuyisela amanzi emzimbeni ngexesha nasemva kokugula kwaye ineswekile encinci, iyenza ibe lukhetho olungcono. (URonald J Maughan et al., 2016 )
Xa Ukutya okunetyhefu kukutya okuSebenzayo okumele kugwenywe
Ngexesha lokutyhefa kokutya, abantu ngokuqhelekileyo abafuni kutya kwaphela. Nangona kunjalo, ukuthintela ukwanda kwesigulo, abantu bayacetyiswa ukuba baphephe oku kulandelayo ngelixa begula kakhulu (KwiYunivesithi yaseOhio State. 2019 )
Iziselo ezinecaffeine kunye notywala zinokuphinda zikhuphe amanzi emzimbeni.
Ukutya okunamafutha kunye nokutya okunefayibha ephezulu kunzima ukwetyisa.
Ukutya kunye neziselo ezineswekile eninzi zinokubangela ukuba umzimba uvelise amanqanaba aphezulu eglucose kwaye buthathaka inkqubo yomzimba yokuzikhusela. (Navid Shomali et al., 2021 )
Ixesha loBuyiselo kunye nokuQalisa kwakhona ukutya okuQhelekileyo
Ityhefu yokutya ayihlali ixesha elide, kwaye iimeko ezininzi ezingantsonkothanga zisonjululwa kwiiyure okanye iintsuku ezimbalwa. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2024 ) Iimpawu zixhomekeke kuhlobo lwebhaktheriya. Abantu banokugula kwimizuzu nje embalwa besitya ukutya okungcolileyo ukuya kuthi ga kwiiveki ezimbini emva koko. Ngokomzekelo, iibhaktheriya ze-Staphylococcus aureus zibangela iimpawu ngokukhawuleza. Kwelinye icala, i-listeria inokuthatha ukuya kwiiveki ezimbalwa ukubangela iimpawu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2024 ) Abantu banokuphinda baqalise ukutya okuqhelekileyo emva kokuba iimpawu ziphelile, umzimba ugcwele amanzi kwaye unokubamba ukutya okungenamsoco. (Andi L. Shane et al., 2017 )
Kucetyiswa iGut Foods Post Stomach Virus
Ukutya okunempilo emathunjini kunokunceda ukubuyisela amathumbu microbiome okanye zonke ii-microorganisms eziphilayo kwinkqubo yokwetyisa. I-microbiome ye-gut enempilo ibalulekile ekusebenzeni kwamajoni omzimba. (UEmanuele Rinninella et al., 2019 ) Iintsholongwane zesisu zingaphazamisa ibhalansi yeebhaktheriya zamathumbu. (UChanel A. Mosby et al., 2022 ) Ukutya ukutya okuthile kunokunceda ukubuyisela ukulungelelana kwamathumbu. I-Prebiotics, okanye i-indigestible plant fibers, inokunceda ukuhlahlela emathunjini amancinci kwaye ivumele ibhaktheriya enenzuzo ukuba ikhule. Ukutya kwe-Prebiotic kubandakanya: (UDorna Davani-Davari et al., 2019 )
Iimbotyi
Anyanisi
iitumato
I-asparagus
Iifama
Ubusi
Ubisi
Ibhanana
Ingqolowa, irhasi, i-rye
Garlic
Isoya
Elwandle
Ukongeza, iiprobiotics, eziziibhaktheriya eziphilayo, zinokunceda ukwandisa inani lebhaktheriya enempilo emathunjini. Ukutya okuneProbiotic kubandakanya: (Isikolo soNyango saseHarvard, ngo-2023 )
Pickles
Isonka seSourdough
Kombucha
Sauerkraut
Yogurt
Miso
Kefir
Kimchi
tempeh
Iiprobiotics zinokuthi zithathwe njengezongezelelo kwaye zize kwiipilisi, iipilisi, umgubo, kunye nolwelo. Ngenxa yokuba zineebhaktheriya eziphilayo, kufuneka zifakwe efrijini. Ababoneleli bezempilo ngamanye amaxesha bacebisa ukuba bathathe iiprobiotics xa bechacha kusulelo lwesisu. (Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases, ngo-2018 ) Abantu kufuneka badibane nomboneleli wabo wezempilo ukuze babone ukuba olu khetho lukhuselekile kwaye lusempilweni.
Kwikliniki yokulimala kweChiropractic kunye ne-Functional Medicine Clinic, siphatha ukulimala kunye neentlungu ezingapheliyo ngokuphuhlisa izicwangciso zonyango lomntu ngamnye kunye neenkonzo ezikhethekileyo zeklinikhi ezijoliswe kukulimala kunye nenkqubo epheleleyo yokubuyisela. Ukuba olunye unyango luyafuneka, abantu ngabanye baya kuthunyelwa kwiklinikhi okanye ugqirha ofaneleke kakhulu ukulimala kwabo, imeko, kunye / okanye isifo.
Ukufunda malunga noTya endaweni yokutya
VIDEO
Ucaphulo
Amaziko oLawulo noThintelo lweZifo. (2024). Iimpawu zetyhefu yokutya. Ifunyenwe kwi www.cdc.gov/foodsafety/symptoms.html
Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). I-Dynamics ye-microbiota ekuphenduleni usulelo lwe-host. PloS enye, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. (2019). Ukutya, ukutya, kunye nesondlo sokutya ityhefu. Ifunyenwe kwi www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning/eating-diet-nutrition
Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). I-2017 ye-Infectious Diseases Society of America Izikhokelo zokuSebenza kwezonyango zokuHlola kunye noLawulo lweSihudo esiSasulelayo. Izifo ezithathelwanayo zeklinikhi : ukupapashwa ngokusemthethweni kwe-Infectious Diseases Society of America, 65 (12), e45-e80. doi.org/10.1093/cid/cix669
Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Ulingo olungenamkhethe lokuvavanya amandla eziphuzo ezahlukeneyo ukuchaphazela imeko ye-hydration: uphuhliso lwesalathiso se-beverage hydration. Ijenali yaseMelika yesondlo seklinikhi, i-103 (3), i-717-723. doi.org/10.3945/ajcn.115.114769
KwiYunivesithi yaseOhio State. Kacie Vavrek, M., RD, CSSD Ohio State University. (2019). Ukutya okufuneka sikuphephe xa unomkhuhlane. health.osu.edu/wellness/exercise-and-nutrition/ukutya-ukunqanda-nomkhuhlane
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Iziphumo ezinobungozi zezixa eziphezulu ze-glucose kwi-immune system: ukuhlaziywa okuhlaziyiweyo. I-Biotechnology kunye ne-biochemistry esetyenzisiweyo, i-68 (2), i-404-410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). Yintoni i-Healthy Gut Microbiota Composition? I-Ecosystem etshintshayo kubo bonke ubudala, indalo, ukutya kunye nezifo. I-Microorganisms, i-7 (1), i-14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Ukusebenzisana kunye neentsholongwane ze-mammalian enteric ziguqula ukuveliswa kwe-membrane yangaphandle kunye nomxholo nge-bacterial commensal. Ijenali ye-extracellular vesicles, i-11 (1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). I-Prebiotics: Inkcazo, Iintlobo, iMithombo, iiMechanisms, kunye nezicelo zeKlinikhi. Ukutya (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Isikolo sezonyango saseHarvard. (2023). Indlela yokufumana iiprobiotics ezininzi. www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics
Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. (2018). Unyango lwe-viral gastroenteritis. Ifunyenwe kwi www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis/treatment
by UGqr Alex Jimenez Ukutya , isondlo
Kubantu abasebenzisa isitayile sokutya esine-carbohydrate ephantsi okanye abafuna ukuzama omnye umgubo, ngaba ukudibanisa umgubo wealmondi kunokunceda kuhambo lwabo lwempilo?
Umgubo weAlmond
Umgubo we-almond kunye nesidlo se-almond ziindlela ezingenagluten-free kwiimveliso zengqolowa kwiiresiphi ezithile. Zenziwa ngokusila iialmond kwaye zingathengwa zilungiswe okanye zenziwe ekhaya kunye neprosesa yokutya okanye i-grinder. Umgubo uphezulu kwiprotheyini kwaye usezantsi kwisitashi kunomnye umgubo ongenagluten.
Umgubo we-almond kunye nesidlo se-almond
Umgubo wenziwa nge-almonds e-blanched, oku kuthetha ukuba ulusu lususiwe. Isidlo se-almond senziwe ngee-almond ezipheleleyo okanye ezimhlophe. Ukuhambelana kwazo zombini kufana nomgubo wombona kunomgubo wengqolowa. Ngokuqhelekileyo zinokusetyenziswa ngokutshintshisanayo, nangona ukusebenzisa umgubo we-blanched kuya kuvelisa umphumo ophuculweyo, ongaphantsi kweenkozo. Umgubo wealmond ocolekileyo ulungile xa ubhaka amaqebengwana kodwa kunzima ukwenza ekhaya. Inokufumaneka kwiivenkile zegrosari okanye iodolwe kwi-intanethi.
Iikhabhohayidrethi kunye neeCalories
Isiqingatha sekomityi yomgubo olungiselelwe urhwebo iqulethe malunga:
I-12 grams ye-carbohydrates iyonke
6 iigrem zefayibha
I-12 gram yeprotheni
24 iigrem zamafutha
280 iikhalori (USDA FoodData Central. 2019 )
I-glycemic index yomgubo we-almond ingaphantsi kwe-1, oku kuthetha ukuba kufuneka ibe nefuthe elincinci ekunyuseni amanqanaba e-glucose yegazi.
Isalathisi esiphezulu se-glycemic yomgubo wengqolowa ngu-71, kunye nomgubo werayisi ngu-98.
Ukusebenzisa umgubo weAlmond
Kucetyiswa ukwenza i-gluten-free ngokukhawuleza isonka iiresiphi, ezifana ne-gluten-free:
Muffins
Isonka sethanga
Pancakes
Ezinye iiresiphi zekeyiki
Abantu ngabanye bayacetyiswa ukuba baqale ngeresiphi esele ilungiselelwe umgubo we-almond kwaye bazenzele. Ikomityi yomgubo wengqolowa inobunzima obujikeleze ii-ounces ezi-3, ngelixa ikomityi yomgubo we-almond inobunzima obuphantse bube ii-ounces ezi-4. Oku kuya kwenza umahluko omkhulu kwizinto ezibhakiweyo. Umgubo unenzuzo yokongeza izondlo ekutyeni.
Isidlo seAlmond
Isidlo se-almond sinokuphekwa njenge-polenta okanye i-grits efana ne-shrimp kunye ne-grits.
Iikuki zingenziwa i-gluten-free kunye nesidlo se-almond.
Iibhisikidi zokutya ze-almond zinokwenziwa, kodwa qaphela iresiphi.
Ukutya kwealmondi kunokusetyenziswa kwintlanzi yesonka kunye nokunye ukutya okuqhotsiweyo, kodwa kufuneka kuthathelwe ingqalelo ukuze kungatshi.
Ukutya kwe-almond akukhuthazwa kwizonka ezifuna intlama yokwenene kunye nesakhiwo se-gluten esiphuhlisiwe, njengomgubo wengqolowa.
Amaqanda amaninzi afunekayo xa ubhaka ngesidlo se-almondi ukubonelela ngesakhiwo segluten kumgubo odala.
Ukulungelelanisa iiresiphi endaweni yesidlo se-almond kumgubo wengqolowa kunokuba ngumngeni ofuna uvavanyo oluninzi kunye nempazamo.
Ubuntununtunu
Iialmondi lindongomane lomthi, yenye yezona zinto zisibhozo zixhaphakileyo kukutya okungadibaniyo nokutya. (I-Anaphylaxis e-UK. 2023 ) Nangona amandongomane engengawo amandongomane emithi, amaninzi adityaniswa ne- peanut anokuba nawo aleji yealmondi.
Ukwenza Okwakho
Ingenziwa kwi-blender okanye kwiprosesa yokutya.
Kufuneka kuthathelwe ingqalelo ukuba ungagayi ixesha elide, okanye uya kuba yibhotela ye-almond, enokusetyenziswa kwakhona.
Yongeza kancinci ngexesha kwaye ucofe de ibe sisidlo.
Gcina umgubo ongasetyenziswanga ngokukhawuleza efrijini okanye efrijini kuba uya kuhamba ngokukhawuleza ukuba ushiywe ngaphandle.
I-almonds i-shelf-stable, kwaye umgubo we-almond awukho, ngoko kuyacetyiswa ukuba ugaye kuphela into efunekayo kwiresiphi.
Ivenkile Ithengiwe
Uninzi lweevenkile zokutya kwezempilo zithengisa umgubo we-almond, kwaye iivenkile ezinkulu ziyawugcina njengoko uye waba yimveliso edumileyo engenagluten. Umgubo opakishweyo kunye nesidlo nazo ziya kuhlazeka emva kokuvulwa kwaye kufuneka zigcinwe efrijini okanye efrijini emva kokuvulwa.
Udidi lweMithi
VIDEO
Ucaphulo
USDA FoodData Central. (2019). Umgubo weAlmond. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients
I-Anaphylaxis e-UK. (2023). I-Allergy Factsheets (I-Anaphylaxis UK Ikamva eliqaqambileyo labantu abane-allergies eyingozi, umba. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Iitafile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values 2021: uphononongo olucwangcisiweyo. Ijenali yaseMelika yesondlo seklinikhi, i-114 (5), i-1625-1632. doi.org/10.1093/ajcn/nqab233
by UGqr Alex Jimenez Ukulala Ucoceko
Kubantu abaneentlungu zomqolo, ngaba ukulala ngomqamelo phakathi okanye phantsi kwamadolo kunganceda ukuzisa isiqabu xa belele?
Lala Ngomqamelo Phakathi Kwemilenze
Ababoneleli bezempilo banokuncoma ukuba abantu abaneentlungu zentlungu ngenxa yokukhulelwa okanye iimeko ezifana ne-disc ye-herniated kunye ne-sciatica balale kunye nomqamelo phakathi kwemilenze yabo. Ukulala ngomqamelo phakathi kwemilenze kunokunceda ukukhulula umva kunye neentlungu ze-hip, njengoko isikhundla sinceda ukugcina i-pelvis kunye nokulungelelaniswa komgogodla. Ukulungelelaniswa okufanelekileyo komgudu kunokunceda ukukhulula uxinzelelo lwasemva kunye neentlungu.
Izinzuzo
Ezinye iingenelo ezinokubakho zokulala ngomqamelo phakathi kwamadolo.
Nciphisa Umqolo kunye neentlungu zeHip
Xa ulele ngecala, umqolo, amagxa, kunye nezinqe zinokujijeka ukugcina indawo ngenxa yokuba umbindi womxhuzulane uphakamile, nto leyo ebangela ukungazinzi. (Gustavo Desouzart et al., 2015 ) Ukubeka umcamelo phakathi kwamadolo kunokunceda ukugcina uzinzo kunye nokunciphisa ubuhlungu be-back and hip. (Gustavo Desouzart et al., 2015 ) Umqamelo unciphisa indawo ye-pelvis ngokuphakamisa kancane umlenze phezulu. Oku kunciphisa uxinzelelo kumqolo ongaphantsi kunye namalungu e-hip, anokunceda ukunciphisa intlungu kunye nokuvumela ukulala okuphuculweyo.
Nciphisa Iimpawu zeSciatica
Iintlungu ze-Sciatica ze-nerve zihamba ukusuka ezantsi umva ukuya emlenzeni omnye ngenxa yengcambu yemithambo yomqolo ephantsi. (IAkhademi yaseMelika yooGqirha bamathambo, ngo-2021 ) Ukulala ngomqamelo phakathi kwamadolo kunokunceda ukunciphisa iimpawu kunye nokuziva. Umqamelo phakathi kwemilenze unokunceda ukukhusela umva, ukujikeleza umqolo, okanye ukuthobisa i-pelvis ngexesha lokulala.
Nciphisa Iimpawu zeDisc Herniated
I-disc ye-herniated inokuxinzelela i-spinal nerves, ekhokelela kwiintlungu kunye ne-numbness. (Penn Medicine. 2024 ) Ukulala ngecala kunokunyusa intlungu ye-disc ye-herniated; nangona kunjalo, ukubeka umcamelo phakathi kwamadolo kugcina i-pelvis ngokungathathi hlangothi kwaye ikhusela ukujikeleza komgogodla. Ukulala ngasemva kunye nomqamelo phantsi kwamadolo kunokuncedisa ukunciphisa uxinzelelo kwidiski. (IYunivesithi yaseCentral Florida. ND )
Phucula indlela ohamba ngayo
Ukugcina ukuma okunempilo ngelixa uhleli okanye umile kubalulekile kwimpilo ye-neuromusculoskeletal kunye nokukhusela ukulimala. Ukulungelelaniswa okufanelekileyo ngexesha lokulala kunokunceda ukuphucula ukuma (UDoug Cary et al., 2021 ). Ngokutsho kolunye uhlolisiso, abantu ngabanye bachitha ngaphezu kwesiqingatha sexesha labo belele ngecala. (Eivind Schjelderup Skarpsno et al., 2017 ) Ukulala ngecala kunye nomlenze ophezulu rhoqo uwela phambili, uzisa i-pelvis kwi-tilt phambili ebeka uxinzelelo olongezelelweyo kwi-hip kunye ne-spine connective tissues. Esi sikhundla siphazamisa ukulungelelaniswa kwemvelo komzimba. (UDoug Cary et al., 2021 ) Ukubeka umcamelo phakathi kwamadolo kuphucula indlela yokulala ngokuphakamisa umlenze ophezulu kunye nokuthintela ukuhamba phambili. (KwiYunivesithi yaseRochester Medical Centre. 2024 )
Ukukhulelwa
Iintlungu zokukhulelwa kumqolo kunye nombhinqo we-pelvic kungenxa: (UDanielle Casagrande et al., 2015 )
Ukunyuka kobunzima kukhokelela ekunyukeni koxinzelelo kumalungu.
Utshintsho olubalulekileyo embindini womxhuzulane.
Utshintsho lweHormonal lwenza ukuba izicubu ezidibeneyo ziyeke.
Abasetyhini abakhulelweyo abaneentlungu ze-hip okanye umqolo bavame ukucetyiswa ukuba balale kunye nomqamelo phakathi kwamadolo abo ukuze banciphise intlungu kunye nokungahambi kakuhle. Oogqirha bayavuma ukuba ukulala kwicala lasekhohlo yeyona ndawo ingcono yokulala ngexesha lesibini kunye neyesithathu. Esi sikhundla siqinisekisa ukuhamba kwegazi ngokufanelekileyo kumama nosana kwaye kunceda ukusebenza kwezintso. (Standford Medicine, 2024 ) Ukubeka umcamelo phakathi kwamadolo kunokuncedisa ukunciphisa uxinzelelo kumalungu kunye nokuncedisa ukugcina indawo yokulala ekhohlo. (O'Brien LM, Warland J. 2015 ) (Standford Medicine, 2024 ) Imiqamelo emikhulu yokubeleka exhasa isisu kunye nomqolo osezantsi unokubonelela ngakumbi.
Dibana nomboneleli wezempilo malunga zokulala ngomqamelo phakathi kwamadolo ukuze ubone ukuba kukulungele na.
Yintoni ebangela iDisc Herniation?
VIDEO
Ucaphulo
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Iziphumo zokulala kwindawo yokulala kwiintlungu zangasemva kubantu abadala abasebenzayo ngokomzimba: isifundo somqhubi olawulwayo. Umsebenzi (Ukufunda, uMsa.), 53(2), 235–240. doi.org/10.3233/WOR-152243
I-American Academy ye-Orthopedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases-conditions/sciatica
Penn Medicine. (2024). Ukuphazamiseka kwe-disc ye-Herniated. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders
IYunivesithi yaseCentral Florida. (ND). Indawo yokulala engcono kakhulu kwiintlungu ezisezantsi (kunye neyona nto imbi). Iinkonzo zeMpilo ze-UFC. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
Cary, D., Jacques, A., & Briffa, K. (2021). Ukuphonononga ubudlelwane phakathi kwendlela yokulala, ukuvusa iimpawu zomgogodla kunye nomgangatho wokulala: Uphononongo olunqamlezayo. PloS enye, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582
Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Izikhundla zokulala kunye neentshukumo zomzimba zasebusuku ezisekwe kurekhodisho lwe-accelerometer ephilayo simahla: ukunxulumana nabantu, indlela yokuphila, kunye neempawu zokungalali. Ubume kunye nesayensi yokulala, 9, 267-275. doi.org/10.2147/NSS.S145777
IYunivesithi yaseRochester Medical Centre. (2024). Ukuma kakuhle kokulala kunceda umqolo wakho. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Iintlungu ezisezantsi kunye neentlungu ze-Pelvic Birdle ekukhulelweni. Ijenali ye-American Academy ye-Orthopedic Surgeons, i-23 (9), i-539-549. doi.org/10.5435/JAAOS-D-14-00248
Standford Medicine. (2024). Izikhundla zokulala ngexesha lokukhulelwa. Impilo yaBantwana yaseStandford Medicine. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238
O'Brien, LM, Warland, J. (2015). Isikhundla sokulala sikamama: yintoni esiyaziyo apho siya khona? I-BMC yokukhulelwa komntwana, i-15, iSiqendu A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
by UGqr Alex Jimenez I-Gut ne-Intestinal Health , isondlo
Kubantu abajongene nemiba yokwetyisa okanye ukuphazamiseka kwamathumbu, ngaba ukongeza i-peppermint kwisicwangciso sesondlo kukunceda ukulawula iimpawu kunye nokugaya?
Peppermint
Yaqala yakhuliswa eNgilani, iipropathi zamayeza zepeppermint zaye zabonwa ngokukhawuleza kwaye ziyalinywa namhlanje eYurophu naseMntla Afrika.
Isetyenziswa njani
Ioli ye-Peppermint ingathathwa njengeti okanye kwifom ye-capsule.
Qhagamshelana nogqirha okanye ingcali yokhathalelo lwempilo olunelayisensi ukufumanisa idosi efanelekileyo yefomu ye-capsule.
Kwi-Irritable Bowel Syndrome
I-Peppermint ithathwa njengeti ukunyanga iingxaki zokugaya ngokubanzi. Kuyaziwa ukunciphisa ukuveliswa kwegesi emathunjini. Namhlanje, abaphandi bayayibona i-peppermint njengesebenzayo kwi-syndrome yamathumbu enomsindo xa isetyenziswe kwifom yeoli. (N. Alammar et al., 2019 ) Ioli ye-Peppermint ivunyiwe ukuba isetyenziswe yizigulane ze-IBS eJamani. Nangona kunjalo, i-FDA ayizange ivume i-peppermint kunye neoli ukunyanga nayiphi na imeko, kodwa idwelise ipeppermint kunye neoli njengekhuselekile ngokubanzi. (ScienceDirect, 2024 )
Ukusebenzisana namanye Amayeza
Abantu abathatha i-lansoprazole ukunciphisa i-asidi yesisu banokubeka esichengeni ukutyabeka kwe-enteric kwezinye iicapsules zeoli yepepilemint. (Taofikat B. Agbabiaka et al., 2018 )
Oku kunokwenzeka ngokusebenzisa i-H2-receptor antagonists, i-proton pump inhibitors, kunye ne-antacids.
Olunye unxibelelwano olunokwenzeka lubandakanya: (Benjamin Kligler, Sapna Chaudhary 2007 )
Amitriptyline
Cyclosporine
IHaloperidol
Isicatshulwa se-Peppermint sinokunyusa amanqanaba e-serum yala mayeza.
Kuyacetyiswa ukuba uxoxe ngentsebenziswano yamayeza kunye nomboneleli wezempilo ngaphambi kokuba uqalise izongezo ukuba uthatha nawaphi na kula mayeza.
Ukukhulelwa
I-Peppermint ayikhuthazwa ukuba isetyenziswe ngexesha lokukhulelwa okanye ngabongikazi.
Akwaziwa ukuba inokuchaphazela usana olusakhulayo.
Akwaziwa ukuba inokuchaphazela usana oluncancisayo.
Usetyenziswa njani iHerb
Ayisiyonto ixhaphakileyo, kodwa abanye abantu abadibani nepeppermint. Ioyile yePeppermint akufuneki igalelwe ebusweni okanye ejikeleze imifinya.Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020 ). Ukusebenzisa ngaphezu kwefomu enye, njengeti kunye neoli, akukhuthazwa kuba kunokukhokelela kwimiphumo emibi.
Ngenxa yokuba i-FDA ayilawuli izongezo ezifana nepeppermint kunye nezinye, imixholo yazo inokwahluka.
Izongezo zinokuqulatha izithako eziyingozi okanye zingaqulathanga isithako esisebenzayo kwaphela.
Yiyo loo nto ukukhangela iimpawu ezithembekileyo kunye nokwazisa iqela lezempilo lomntu ngamnye ngento ethathwayo kukhuthazwa kakhulu.
Inamandla okuba mandundu iimeko ezithile kwaye akufuneki isetyenziswe ngaba:
Abantu abanesitshisa esingapheliyo. (Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020 )
Abantu abanomonakalo omkhulu wesibindi.
Abantu abanokudumba kwe-gallbladder.
Abantu abanezithintelo kwimibhobho yenyongo.
Abantu abakhulelweyo.
Abantu abane-gallstones kufuneka badibane nomboneleli wabo wezempilo ukuze babone ukuba kukhuselekile na.
Imiphumela
I-oyile inokubangela isisu esibuhlungu okanye ukutshisa.
Ii-capsules ezifakwe kwi-Enteric zingabangela ukutshisa kwi-rectum. (Brooks D. Cash et al., 2016 )
Abantwana kunye neentsana
I-Peppermint yayisetyenziselwa ukunyanga i-colic kwiintsana kodwa ayikhuthazwa namhlanje.
I menthol kwi iti kunokubangela ukuba iintsana nabantwana abancinci baminxeke.
I-Chamomile inokuba yinto enokwenzeka. Dibana nomboneleli wezempilo ukuze ubone ukuba ikhuselekile na.
Ngaphandle koLungiso: I-Chiropractic kunye ne-Integrative Healthcare
VIDEO
Ucaphulo
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Impembelelo yeoli ye-peppermint kwi-syndrome yamathumbu enomsindo: uhlalutyo lwe-meta lwedatha yeklinikhi edibeneyo. I-BMC encedisayo kunye neyeza elilolunye, i-19(1), i-21. doi.org/10.1186/s12906-018-2409-0
ScienceDirect. (2024). Ioli yePeppermint. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D .
Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Ukuxhaphaka kwe-drug-herb kunye ne-chiza-supplement supplementation kubantu abadala abadala: uphando olunqamlekileyo. Ijenali yaseBritani yokusebenza ngokubanzi : ijenali yeRoyal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Ioli yePeppermint. Ugqirha wosapho waseMelika, 75 (7), 1027-1030.
Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. (2020). Ioli yePeppermint. Ifunyenwe kwi www.nccih.nih.gov/health/peppermint-oil#safety
Imali, BD, Epstein, MS, & Shah, SM (2016). Inkqubo yokuhanjiswa kweNoveli ye-oyile ye-Peppermint luNyango olusebenzayo lweempawu ze-Irritable Bowel Syndrome. Izifo zokugaya kunye nenzululwazi, i-61 (2), i-560-571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, JK, & Levesque, BG (2014). Ioli ye-Peppermint yonyango lwe-bowel syndrome enomsindo: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta. Ijenali ye-gastroenterology yeklinikhi, i-48 (6), i-505-512. doi.org/10.1097/MCG.0b013e3182a88357
by UGqr Alex Jimenez Unyango lwe-Acupuncture , Impilo Yesikhumba
Kubantu abajongene ne-eczema, ngaba ukubandakanya i-acupuncture kwisicwangciso sonyango kunceda ukulawula nokunciphisa iimpawu?
I-acupuncture ye-Eczema
I-eczema sisifo solusu esinganyangekiyo esibangela ukurhawuzelelwa kakhulu, ulusu olomileyo, kunye nerhashalala. Iinketho eziqhelekileyo zonyango lwe-eczema ziquka:
Moisturizers
Iisteroids zezihloko
Amayeza amiselweyo
Olunye uphando lubonisa ukuba i-acupuncture inokunceda abantu abane-eczema. Kwiminyaka yakutshanje, abaphandi baye bajonga i-acupuncture njengendlela yonyango enokwenzeka kwaye bafumanisa ukuba inokunciphisa iimpawu.
Ukwenza i-Acupuncture
I-acupuncture ibandakanya ukufakwa kweenaliti ezincinci zetsimbi kwii-acupoints ezithile emzimbeni. Kukholelwa ukuba ngokuvuselela iingongoma ezithile, inkqubo yemithambo-luvo esembindini yomzimba iyasebenza ize ikhuphe imichiza ethile eyenzelwe ukuphilisa. Izigulo ezinyangwa kusetyenziswa iacupuncture ziquka: (Johns Hopkins Medicine. 2024 )
Intloko
Umqolo obuhlungu
I sizathu
Isifuba
Osteoarthritis
Fibromyalgia
impatho
Uphononongo lufumanise ukuba i-acupuncture inokuba lukhetho lonyango ngokuxhomekeke kubuzaza bemeko kunye nokuqina kweemvakalelo zokurhawuzelela. (URuimin Jiao et al., 2020 ) Iinaliti zibekwe kwiindawo ezahlukeneyo ezinxulumene nokukhulula imeko. Ezi ngongoma ziquka: (Zhiwen Zeng et al., 2021 )
I-LI4
Ifumaneka kwisiseko sobhontsi kunye nomnwe wesalathisi.
Kuye kwaboniswa ukunceda ukunciphisa ukuvuvukala kunye nokucaphuka.
I-LI11
Le ndawo ibekwe ngaphakathi kwengqiniba ukunciphisa ukurhawuzelela kunye nokoma.
LV3
Efumaneka phezulu kweenyawo, eli nqaku linciphisa uxinzelelo kwi-nervous system.
SP6
I-SP6 ikwithole elisezantsi entla kweqakala kwaye inokunceda ekunciphiseni ukudumba, ububomvu, kunye nokucaphuka kwesikhumba.
SP10
Le ngongoma ibekwe kufuphi nedolo kwaye inciphisa ukuxubha kunye nokuvuvukala.
ST36
Le ngongoma ifumaneka ngaphantsi kwedolo ngasemva komlenze kwaye isetyenziselwa ukuphucula impilo yonke.
benefits
Kukho iingenelo ezahlukeneyo zeacupuncture, kubandakanywa (URuimin Jiao et al., 2020 )
Ukomisa nokurhawuzelelwa.
Ukunciphisa ubunzulu bokurhawuzelela.
Ukunciphisa indawo echaphazelekayo.
Ukuphuculwa komgangatho wobomi.
I-eczema flare-ups nayo idityaniswa noxinzelelo kunye noxinzelelo. I-acupuncture ibonakaliswe ukunciphisa ixhala kunye noxinzelelo, nto leyo enokunceda ukukhulula iimpawu ze-eczema (Beate Wild et al., 2020 ).
I-acupuncture inceda ukulungisa umonakalo onomqobo wolusu okanye inxalenye engaphandle yolusu eyenzelwe ukukhusela umzimba. (Rezan Akpinar, Saliha Karatay, 2018 )
Abantu abane-eczema badla ngokuba nomqobo wesikhumba obuthathaka; le nzuzo inokuphucula iimpawu. (Umbutho weSizwe weEczema. 2023 )
Abantu abane-eczema bahlala benesistim somzimba esisebenza ngokugqithisileyo esinegalelo kukuphazamiseka.
Ngokophando, i-acupuncture inokunceda ekulawuleni amajoni omzimba. (Zhiwen Zeng et al., 2021 )
iingozi
I-acupuncture ithathwa njengekhuselekile, kodwa kukho imingcipheko ekufuneka uyiqaphele. Le mingcipheko ibandakanya: (URuimin Jiao et al., 2020 )
Ukudumba apho iinaliti zifakwe khona.
Amabala abomvu esikhumbeni.
Ukonyuka kokurhawuzelelwa.
Irhashalala eyaziwa ngokuba yi-erythema - kwenzeka xa imithambo yegazi emincinci yonzakele.
I-Hemorrhages - ukopha kakhulu.
Ukutyhafa
Abantu Abafanele Bayiphephe I-acupuncture
Asingabo bonke abantu abanokunyangwa ngeacupuncture. Abantu ekufuneka baluphephe unyango lwe-acupuncture baquka abantu aba (Umbutho weSizwe weEczema. 2021 ) (Johns Hopkins Medicine. 2024 )
Ukhulelwe
Unesifo sokopha
Yiba nomngcipheko owonyukileyo wosulelo
Yiba ne-pacemaker
Yiba nokufakelwa kwebele
ukusebenza
Uninzi lwezifundo kwi i-acupuncture kuba i-eczema ibonisa iziphumo ezilungileyo ezibonisa ukuba inokunceda ekudambiseni iimpawu. (SeHyun Kang et al., 2018 ) (URuimin Jiao et al., 2020 ) Nangona kunjalo, abantu kufuneka bathethe nomboneleli wabo wezempilo ukubona ukuba lukhetho olukhuselekileyo na.
Ukuvula Wellness
VIDEO
Ucaphulo
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Jiao, R., Yang, Z., Wang, Y., Zhou, J., Zeng, Y., & Liu, Z. (2020). Ukusebenza kunye nokhuseleko lwe-acupuncture kwizigulane ezine-atopic eczema: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. I-acupuncture kwiyeza : ijenali yeBritish Medical Acupuncture Society, 38 (1), 3-14. doi.org/10.1177/0964528419871058
Zeng, Z., Li, M., Zeng, Y., Zhang, J., Zhao, Y., Lin, Y., Qiu, R., Zhang, DS, & Shang, HC (2021). Imimiselo ye-Acupoint enokubakho kunye neNgxelo yeSiphumo se-Acupuncture kwi-Atopic Eczema: Ukuphononongwa kwe-Scoping. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2021, 9994824. doi.org/10.1155/2021/9994824
Wild, B., Brenner, J., Joos, S., Samstag, Y., Buckert, M., & Valentini, J. (2020). I-acupuncture kubantu abanenqanaba elongeziweyo loxinzelelo-Iziphumo ezivela kulingo lolingo olungenamkhethe. PloS enye, 15(7), e0236004. doi.org/10.1371/journal.pone.0236004
Akpinar R, Karatay S. (2018). Iziphumo ezilungileyo ze-Acupuncture kwi-Atopic Dermatitis. Ijenali yaMazwe ngaMazwe ngaMayeza oKwalana nawo 4:030. doi.org/10.23937/2572-3308.1510030
Umbutho weSizwe weEczema. (2023). Izithintelo zolusu ezisisiseko kubantu abane-eczema. Yintoni umqobo wolusu lwam? nationaleczema.org/blog/what-is-my-skin-barrier/
Umbutho weSizwe weEczema. (2021). Fumana iinyani: i-acupuncture. Fumana iinyani: i-acupuncture. nationaleczema.org/blog/get-the-facts-acupuncture/
Kang, S., Kim, YK, Yeom, M., Lee, H., Jang, H., Park, HJ, & Kim, K. (2018). I-acupuncture iphucula iimpawu kwizigulane ezine-atopic dermatitis ephakathi ukuya kwimodareyitha: Ulingo lokuqala olulawulwa ngokungahleliwe, olulawulwa yi-sham. Unyango olongezelelweyo kwiyeza, 41, 90-98. doi.org/10.1016/j.ctim.2018.08.013
by UGqr Alex Jimenez I-Gut ne-Intestinal Health , isondlo
Ngaba ukufaka i-nopal okanye i-prickly pear cactus ekutyeni komntu kunokunceda abantu abazama ukwehlisa iswekile yegazi, ukudumba, kunye nemingcipheko enxulumene nentliziyo kunye nezifo ze-metabolic?
I-cactus yeeperile
INopal, ekwabizwa ngokuba yiprickly pear cactus, simifuno esebenza ngeendlela ezininzi enokuthi igalelwe ukondla izicwangciso zokwandisa ifayibha, iivithamini, iiminerali, kunye neekhompawundi ezisekwe kwizityalo. Ikhula kwi-US Southwest, Latin America, kunye neMeditera. Iipads, okanye i-nopales okanye i-cactus paddles, zinento efana ne-okra kunye ne-tartness encinci. Isiqhamo se-prickly pear cactus, esibizwa ngokuba ityhuna ngeSpanish, siyatyiwa. (IYunivesithi yaseArizona yoLwandiso lweNtsebenziswano, ngo-2019 ) Idla ngokusetyenziswa kwiziqhamo zesalsas, iisaladi, kunye nezimuncumuncu kwaye ziyafumaneka njengezongezelelo kwitablet kunye nomgubo.
Ukukhonza ubungakanani kunye nesondlo
Enye ikomityi yeenopales eziphekiweyo, malunga neepads ezintlanu, ngaphandle kwetyuwa eyongeziweyo, iqulethe: (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018 )
Iikhalori - 22
Amafutha - 0 grams
Isodium - 30 milligrams
Iicarbohydrates - 5 grams
Ifayibha - 3 grams
Iiswekile - 1.7 grams
Iiprotheni - 2 grams
I-Vitamin A - iiyunithi ezingama-600 zamazwe ngamazwe
I-Vitamin C - 8 milligrams
I-Vitamin K - i-8 micrograms
Potassium - 291 milligrams
Choline - 11 milligrams
I-calcium - 244 milligrams
Magnesium - 70 milligrams
Kucetyiswa ngokubanzi ukuba abantu abaninzi batye iikomityi zemifuno ezi-2.5 ukuya kwezi-4 ngosuku. (ISebe lezoLimo lase-US, iMyPlate, ngo-2020 )
benefits
I-Nopal inezondlo ezininzi, iphantsi kweekhalori, ayinamafutha, isodium, okanye i-cholesterol, kwaye igcwele ifayibha, iivithamini, iiminerali, kunye ne-betalains. (UParisa Rahimi et al., 2019 ) I-Betalains zii-pigments ezine-anti-inflammatory properties. Iintlobo ngeentlobo zeefibers zenza umgangatho ophantsi isalathiso se-glycemic index (ilinganisa ukuba kungakanani ukutya okuthe ngqo kuphakamisa amanqanaba eswekile yegazi emva kokusetyenziswa) malunga ne-32, ukongezwa okucetyiswayo kwisidlo esilungele isifo seswekile. (UPatricia López-Romero et al., 2014 )
Izixhobo
INopal iqulethe iindidi ngeendidi zeecarbohydrates eziluncedo, iivithamini kunye neeminerali.
I-Nopal inefayibha enyibilikayo nenganyibilikiyo, enceda iswekile yegazi.
Ikwanayo ne-vitamin A, i-carotenoids, i-vitamin C, i-calcium, kunye neekhompawundi ezisekelwe kwizityalo ezifana ne-phenols kunye ne-betalains. (UKarina Corona-Cervantes et al., 2022 )
Ulawulo lweswekile yegazi
Uphando luye lwavavanya ukusetyenziswa kwe-nopal rhoqo kunye nokuncedisa ukulawula iswekile yegazi. Uphononongo lweswekile yegazi luvavanyiwe ukongeza i-nopal kwisidlo sakusasa se-carbohydrate ephezulu okanye isidlo sakusasa esineprotein yesoya kubantu baseMexico abanesifo seswekile esi-2. Uphononongo lufumene ukuba ukusebenzisa i-nopales, malunga ne-300 grams okanye i-1.75 kwiikomityi ze-2 ngaphambi kokutya, kunokunciphisa emva kokutya / i-postprandial iswekile yegazi. (UPatricia López-Romero et al., 2014 ) Uphononongo oludala lwaba nemiphumo efanayo. (Montserrat Bacardi-Gascon et al., 2007 ) Abantu babelwa ngokungenamkhethe ukuba batye i-85 grams ye-nopal ngeendlela ezintathu ezahlukeneyo zesidlo sakusasa:
I-Chilaquiles - i-casserole eyenziwe nge-corn tortilla, ioli yemifuno, kunye neembotyi zepinto.
I-Burritos - eyenziwe ngamaqanda, ioli yemifuno, kunye neembotyi zepinto.
I-Quesadillas - yenziwe nge-tortilla yomgubo, itshizi enamafutha aphantsi, i-avocado, kunye neembotyi zepinto.
The amaqela abelwe ukutya ii-nopales ayenokuncipha kweswekile yegazi . Kwakukho:
I-30% yokunciphisa kwiqela le-chilaquiles.
I-20% iyancipha kwiqela le-burrito.
I-48% yokunciphisa kwiqela le-quesadilla.
Nangona kunjalo, izifundo zazincinci, kwaye abantu babengafani. ngoko uphando olongezelelweyo luyafuneka.
Ukonyuka kweFayibha
Indibaniselwano yefiber enyibilikayo kunye ne-insoluble inceda amathumbu ngeendlela ezahlukeneyo. Ifayibha enyibilikayo inokusebenza njenge-prebiotic, ukondla ibhaktheriya enenzuzo emathunjini kwaye incede ekususeni i-cholesterol ephantsi ye-lipoprotein (LDL) emzimbeni. Ifayibha ezinganyibilikiyo zonyusa ixesha lokuhamba, okanye ukuba ukutya kuhamba ngokukhawuleza kangakanani na kwisixokelelwano sokwetyisa kunye nokukhuthaza amathumbu rhoqo. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022 ) Kwilingo elincinciweyo lolawulo lweklinikhi, abaphandi bafumene ukuphuculwa kweempawu zesifo se-bowel syndrome kubantu abongezwa nge-20 kunye ne-30 grams ye-nopal fiber. (UJose M Remes-Troche et al., 2021 ) Kubantu abangaqhelanga ukutya ukutya okune-fibrous, kunokubangela isifo sohudo esincinci, ngoko kuyacetyiswa ukuba ukwandise ukungena kancinci kunye namanzi aneleyo ukukhusela i-gas kunye ne-bloating.
I-Calcium esekelwe kwizityalo
Enye ikomityi ye-nopal ibonelela nge-244 milligrams okanye i-24% yeemfuno zemihla ngemihla ze-calcium. I-calcium yiminerali eyenza amathambo namazinyo abe sempilweni. Ikwanceda ekucuthekeni kwemithambo yegazi kunye nokwandisa, ukusebenza kwemisipha, ukujika kwegazi, ukuhanjiswa kwemithambo-luvo, kunye nokukhuselwa kwehomoni. (Amaziko eSizwe ezeMpilo. IOfisi yezongezo zokutya ngo-2024 ) Abantu abalandela ukutya okungabandakanyi iimveliso zobisi banokuzuza kwimithombo ye-calcium esekelwe kwizityalo. Oku kubandakanya imifuno ye-cruciferous efana ne-kale, i-collards, kunye ne-arugula.
Ezinye iiNzuzo
Uphononongo olwenziwe kwizilwanyana kunye neetyhubhu zokuvavanya zibonisa ukuba i-nopal entsha kunye neencindi zinokunceda ekunciphiseni i-triglycerides kunye ne-cholesterol kwi-metabolic dysfunction-associated steatotic isifo sesibindi okanye xa izixa ezingeyompilo zamafutha ziqokelelana esibindini. (Karym El-Mostafa et al., 2014 ) Ezinye iingenelo ezinokubakho ezinobungqina obunqongopheleyo ziquka:
Dibana ne-Dietician okanye uMboneleli wezeMpilo
Ngaphandle kokuba abantu abalwani nayo, abaninzi banokutya i-nopal epheleleyo ngaphandle kwengxaki. Nangona kunjalo, ukongezelela kuyahluka kuba kunika umthombo ogxininisiweyo. Abantu abasebenzisa amayeza okulawula isifo seswekile kunye nokusebenzisa i-nopal rhoqo kunokuba negalelo kumngcipheko okhulayo wokuba ne-hypoglycemia okanye iswekile yegazi ephantsi. I-Dermatitis nayo iye yaxelwa ngokudibana ne-cactus spines. (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018 ) Kukho iingxelo ezinqabileyo zokuvaleka kwamathumbu kubantu abasebenzisa inani elikhulu lembewu efunyenwe kwisiqhamo. (Karym El-Mostafa et al., 2014 ) Buza ugqirha obhalisiweyo wezokutya okanye umboneleli wezempilo wokuqala ukuba ngaba i-nopal inokubonelela ngezibonelelo ezikhuselekileyo.
Izondlo ezisisiseko
VIDEO
Ucaphulo
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