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 , 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.
Ukunqongophala kweProtheyini
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.
iimpawu
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 .
Izizathu
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.
Yandisa i-Protein Intake
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.
Ukuphunyezwa kweKlinikhi yeZondlo eziSebenzayo
VIDEO
Ucaphulo
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
intshayelelo
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
Yintoni uKhathalelo oluQinisekisa isini?
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.
Ngaba i-Gender-Affirming Care iyinceda njani i-LGBT+?
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.
Imiqobo eyayanyaniswa noNonophelo lweSini
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
Unyango oluluNcedo lusetyenziswa kuKhathalelo oluQinisekisa isini
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.
Ucaphulo
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
isikhanyeli
by UGqr Alex Jimenez Chiropractic , Ubuhlungu obungapheliyo , Injury , Unyango lokuthotywa koMnqonqo , nezongezo , Unyango , I-Viscerosomatic Reflex
intshayelelo
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
Zenzeka Njani Iintlungu zeNerve eMzimbeni?
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.
Iimpawu zeentlungu zeNerve
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.
Indlela yoNyango oluSebenzayo-Ividiyo
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.
Izakhamzimba kwiNzululwazi yeNerve
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.
I-Nitric Oxide
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
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.
Izongezo zeeNzululwazi zeNerve
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.
Unyango lweNzululwazi yeNerve
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.
isiphelo
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.
Ucaphulo
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
isikhanyeli
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.
Ukwenza iSaladi eyanelisayo
ibithuthwa nemifino
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.
imifuno
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.
Iinkozo - Isitatshi
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.
I ziqhamo
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.
protein
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.
Amandongomane okanye iimbewu
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.
Ukunxiba isaladi
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 .
Isaladi yeTaco eneCarbohydrate ephantsi
Le yiresiphi elula. Inyama inokulungiswa kwangaphambili okanye ishiywe kwesinye isidlo.
Izithako
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.
Ukulungiselela
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.
Iimpawu zoMzimba zigqityiwe
VIDEO
Ucaphulo
Chambers L, McCrickerd K, Yeomans MR. Ukulungiselela ukutya kokuhlutha. Iindlela kwiSayensi yoKutya kunye neTekhnoloji. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007
Cox, BD et al. "Ukusetyenziswa kwexesha elithile kwemifuno yesaladi kunye neziqhamo ezitsha ngokumalunga nophuhliso lwesifo senhliziyo kunye nomhlaza." Isondlo sempilo yoluntu vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045
Dreher ML, Davenport AJ. Ukwakhiwa kwe-avocado kunye nemiphumo enokubakho yempilo. Crit Rev Ukutya Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759
Roe, uLiane S et al. “Isaladi kunye nokuhlutha. Ifuthe lexesha lokusetyenziswa kwesaladi ekutyeni kwamandla. ” Umnqweno wokutya vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003
Sebastian, Rhonda S., et al. "Ukusetyenziswa kweSaladi e-US Into esiyidlayo eMelika, i-NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), February 2018.
Yen, P K. "Isondlo: isaladi ingqiqo." Geriatric Nursing (eNew York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8
by UGqr Alex Jimenez ukuphila qete , impilo
Ukusebenza kwi-treadmill yindlela enhle yokufumana umthambo we-cardiovascular xa ungakwazi ukuphuma ngaphandle okanye ukutshintsha izinto. Nangona kunjalo, akukhona nje ukungena kumatshini kunye nokuhamba okanye ukuqhuba. Njengayo nantoni na, ifom efanelekileyo kunye nokuma kubalulekile ekukhuseleni ukulimala. Oku kuvumela umntu ukuba ahambe ngokukhawuleza kwaye ngokukhawuleza, atshise iikhalori ezininzi, kwaye afumane inzuzo epheleleyo. Abantu abaneemeko zonyango ezichaphazela ukuma okanye ukwenza kube nzima ukuhamba kwi-treadmill kufuneka bathethe nomboneleli wezempilo ukuze bafumane iingcebiso zokuqinisekisa ukuba banokusebenza ngaphandle kokuyenza ibe mandundu imeko okanye babeke emngciphekweni. . Kukho ukhetho lokusebenza kunye netherapisti yomzimba okanye yomsebenzi ukulungisa nayiphi na inkxalabo abantu abanokuba nayo malunga nokusebenzisa i-treadmill.
Iimpazamo zoMthambo wokuTreadmill wokuHamba
Safety
Impazamo eqhelekileyo kukungena kwi-treadmill kunye nebhanti esele lisebenza. Oku kunokubonakala kungeyomfuneko, kodwa iingozi ezininzi zenzeka xa abantu betsiba nje. Ukuze ugweme ukulimala, kuyacetyiswa ukuba ulandele ezi ngcebiso zokhuseleko.
Qinisekisa ukuba umatshini ucimile.
Yazi ukuba siphi na iswitshi yokumisa kaxakeka.
Yima ecaleni kwesiseko/idekhi yokubaleka.
Cofa i isitshixo sokhuseleko emzimbeni wakho ukumisa i-treadmill ukuba uyatyibilika okanye uyakhubeka.
Qala i-treadmill kwaye uyibeke kwisantya esicothayo.
Jonga isantya kwaye ngononophelo ungene kwindawo ehambayo.
Yandisa kancinane isantya kanye ngokukhululeka ebhodini.
Izihlangu ezingalunganga
Inyathelo elinempilo kukubetha ngesithende ngaphambili unyawo lwangaphambili lusuke kancinci kumphezulu. Unyawo ke luqengqeleka ukusuka kwisithende ukuya eluzwaneni; Ngexesha uzwane luphantsi komhlaba, umntu sele ephakathi kwinyathelo elilandelayo, kwaye unyawo lwangaphambili ngoku lunyawo lwangemva kwaye lulungele ukuba iinzwane zityhale ukuze zithathe inyathelo elilandelayo.
Olu landelelwano lunokwenzeka kuphela ngezicathulo eziguquguqukayo.
Ukunxiba izihlangu eziqinileyo akunakuvumela ukuqengqeleka.
Izihlangu eziqinileyo zinyanzela unyawo ukuba lubethe phantsi.
Umzimba kunye nenyathelo lokuhamba liba sisingqi esisicaba.
Thatha imizuzu embalwa ngexesha lokuhamba ukuze ucinge ngento eyenziwa yienyawo.
Qinisekisa ukuba babetha ngesithende, baqengqeleka kwisinyathelo, kwaye unyawo lwangemva lubonelela ngokutyhala okwaneleyo.
Ukuba awukwazi ukwenza oku kwizihlangu zakho zangoku, lixesha lokujonga ezinye ezibhetyebhetye ukuhamba / ukubaleka izihlangu .
Ukubamba iiHandrails
Izandla zibonelela ngokuzinza, kodwa ukuhamba kwendalo okanye ukunyakaza kwendalo kubandakanya inyathelo elinempilo kunye nokunyakaza kwengalo.
Ukubambelela rhoqo kwii-handrails akusivumeli esi sindululo.
Ukuhamba okanye ukubaleka ngesantya esisezantsi kuyacetyiswa ngaphandle kokusebenzisa ii-handrails.
Abantu ngabanye baya kufumana umthambo ongcono ngesantya esiphantsi kunokuba bebeya kwenza ngesantya esikhawulezayo bebambelele kwiireyili.
Abantu abakhubazekileyo okanye imiba yokulinganisela banokufuna i-handrails kwaye kufuneka badibane nomqeqeshi okanye i-physical therapist ukuze bafumane iingcebiso eziphilileyo zokuzilolonga.
Ukwayama Phambili
Ukuma okufanelekileyo kokuhamba kuthetha ukuba umzimba uthe tye, ungathembeli phambili okanye ngasemva.
Ngaphambi kokuba ungene kwi-treadmill, jonga kwaye ulungise ukuma kwakho.
Ukubandakanya izisu kwaye ugcine a Umqolo ongathathi hlangothi .
Nika amagxa umqulu ngasemva ukuze angagobi.
Ngena kwi-treadmill kwaye uhambe.
Zikhumbuze ukuba ugcine le meko ime nkqo.
Xa utshintsha isantya okanye ukuthambeka, jonga kwakhona ukuma kwakho.
Ukujonga Phantsi hayi Phambili
Ukuma okunempilo kuthetha ukuba intloko iphezulu kwaye amehlo abheke phambili.
Ukuhamba okungahambi kakuhle kunokukhokelela entanyeni, ehlombe, kunye low iqolo .
Ukuma okungafanelekanga akuvumeli umzimba ukuba uphefumle ngokupheleleyo.
Ikwabethelela iindawo zokuhlala ezingenampilo.
Jonga amagxa kwaye wenze umqolo emva kwemizuzu embalwa ukuqinisekisa ukuba abazingelanga phambili.
Ukugqithisa
Ukugqithisa kuthetha ukuba isithende sangaphambili sibetha umhlaba kude kakhulu phambi komzimba.Abantu abaninzi benza oku ukuze bahambe ngokukhawuleza.
I-overstride inokubangela ukuba unyawo lutyibilike, olunokubangela uhambo kunye / okanye ukuwa.
Ukuhamba okunempilo kuthetha ukuba isithende sangaphambili sibetha kufutshane nomzimba ngelixa unyawo lwangasemva luhlala emhlabeni ixesha elide ukubonelela ngokutyhala okunamandla.
Le push-off inika isantya esiphezulu kunye namandla kwaye isebenza ngcono izihlunu ukutshisa iikhalori ezininzi.
Kusenokufuneka unciphise umkhondo kwaye uthathe amanyathelo amafutshane xa uqala.
Emva koko ugxininise ekubambeni unyawo lwangasemva kwaye ufumane ukutyhala ngokucokisekileyo ngenyathelo ngalinye.
Gxininisa koku kwimizuzu embalwa kwiseshoni nganye de iqheleke kwaye ukuhamba kukhawuleza kwaye kube lula.
Akukho ntshukumo yengalo
Ukuba handrails akukho mfuneko, i iingalo kufuneka zishukume ngexesha lokuzilolonga.
Ukunyakaza okufanelekileyo kwengalo kuvumela umzimba ukuba uhambe ngokukhawuleza kwaye utshise iikhalori ezininzi.
Ukunyakaza okujikelezayo kunokunceda iingxaki zegxalaba kunye nentamo eziphuhliswe kwi-postures engafanelekanga.
Imilenze ihamba ngokukhawuleza njengoko iingalo zihamba.
Ukukhawulezisa imilenze, khawuleza iingalo.
Ukuhamba ngokukhawuleza
Hamba kuphela ngokukhawuleza njengoko umzimba unokuhamba ngelixa ugcina ukuhamba okufanelekileyo kunye nefom.
Ukuba i-overstriding, ukuxhomekeka phambili, okanye ukugoba amagxa aqala ukuveza, thoba isantya de isantya esikhululekile / esinokugcinwa esivumela umzimba ukuba uhambe ngokuchanekileyo ufunyenwe.
Ukuba umthambo awuva ngathi uyanceda
Abantu abanesimo esibi sokuhamba kwizantya eziphezulu banokuqwalasela ukongeza izithuba zokubaleka.
Ukubaleka kuya kudala ukuqhuma ngokukhawuleza kwesantya esiphezulu sentliziyo kunye nokutshintsha ifomu.
Amaxesha okubaleka
Zifudumeze ngesantya esicothayo kangangemizuzu emi-3 ukuya kwemi-5.
Ukwandisa isantya sokuhamba kwisantya esinokugcina ifom yokuhamba efanelekileyo.
Qala ukubaleka kwaye unyuse isantya ukuze utshatise isantya sokubaleka.
Baleka imizuzu emi-1 ukuya kwemi-3.
Buyela kwisantya sokuhamba ngokukhawuleza kwi-3 ukuya kwimizuzu emi-5.
Baleka imizuzu emi-1 ukuya kwemi-3.
Phinda ude uphele umthambo.
Gqiba ngemizuzu emi-3 ukuya kwemi-5 ngesantya esilula sokuhamba ukuze uphole.
Cela umngeni ngokwakho
Xa umzimba uziqhelanise ngokupheleleyo nomsebenzi wokuzilolonga, lixesha lokucela umngeni kumzimba ukuze ufumane ukomelela okukhulu kwaye uhlale unomdla. Apha kulapho ukuqina kokutshintsha kokuzilolonga, ubude bexesha, amaxesha amaninzi, kunye/okanye imowudi ingena khona.
Ubungakanani
Yongeza ukuqina ngokunyusa ukuthambeka okanye isantya.
ubude bexesha
Yandisa ixesha elichithwe kwi-treadmill.
Ukuba uchitha imizuzu engama-30 kangangeeveki eziliqela, yanda ube yimizuzu engama-45 ubuncinane kwiseshoni enye yeveki.
Emva kweeveki ezimbalwa, ukwandisa ukuya kwimizuzu engama-60.
Ubuninzi
Emva kokuba umzimba usetyenziselwa ukuhamba nge-treadmill, zama ukubandakanya iseshoni yonke imihla okanye yonke enye imini.
Hamba ngesantya esikhawulezayo kangangemizuzu engama-30 ukuya kwengama-60, uhamba kangangemizuzu engama-150 ukuya kuma-300 ngeveki.
Uhlobo lokuzilolonga
Zama ukubaleka okanye ukubaleka.
Ukutshintshana usebenzisa ibhayisekile yokuzilolonga, umatshini wokubheqa, okanye umkhweli wezinyuko.
Yongeza uqeqesho lobunzima, uqeqesho lwesekethe, okanye nantoni na eyonwabisayo eyenza umzimba uhambe ngeendlela ezahlukeneyo.
Zibekele usukelo kwaye ungene kumkhwa wokusebenzisa i-treadmill rhoqo ukuze uvune zonke iingenelo. Ziphephe iimpazamo eziqhelekileyo ze-treadmill, hlala ukhuselekile, kwaye wenze okuninzi ukuhamba kunye nokuqhuba imithambo.
Hamba Ngcono, Uphile Ngcono
VIDEO
Ucaphulo
Amaziko oLawulo noThintelo lweZifo. Iingenelo zoMzimba.
UDonlin, uMargo C et al. "Ukuhamba nge-adaptive treadmill kukhuthaza ukuqhubeleka okuzingisileyo." I-Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017
UDonlin, uMargo C et al. "Ukuhamba kwe-treadmill eqhutywa ngumsebenzisi kukhuthaza ububanzi benyathelo elinempilo emva kokubetha." I-Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031
UHashiba, M. Ijenali yaseJapan yePhysiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499
ULiang, uJunjie et al. "Impembelelo yoqeqesho lwe-anti-gravity treadmill yokuvuselela i-knee osteoarthritis kwintlungu edibeneyo, i-gait, kunye ne-EMG: Ingxelo yeNgxelo." Amayeza vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386
MacEwen, Brittany T et al. "Uphononongo olucwangcisiweyo lokuma kunye nedesika yokunyathela kwindawo yokusebenza." Amayeza othintelo vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011
by UGqr Alex Jimenez Chiropractic , Ubuhlungu obungapheliyo , Ubuhlungu obungapheliyo , impilo , Disc Disc , Unyango lokuthotywa koMnqonqo , Uncedo Lwezityalo , Unyango , I-Viscerosomatic Reflex , Ukuphila
intshayelelo
Umqolo uqukethe izicubu ezithambileyo, iigaments, intambo yomgogodla, iingcambu zemithambo-luvo, kunye ne-cartilage, eyenza ijika elimise okwe-S elinemimandla emithathu: yomlomo wesibeleko , ngokuqinisekileyo , yaye lumbar . Imisebenzi yayo ephambili kukugcina umzimba uthe tye, ukubonelela ukuhamba, kunye nokuxhasa ubunzima bomzimba ongaphezulu . Ukwenzakala okanye okunye izinto kunokubangela iimpawu ezinobuncinci ukuya kwiintlungu ezibuhlungu ezichaphazela imimandla emithathu yomqolo, ekhokelela ekungahambi kakuhle kunye ne-disc herniation, enokubangela iingxaki ezingaphezulu. Ngethamsanqa, unyango olungasebenzisi utyando olufana nokuthotywa komnqonqo lunokubuyisela ukusebenza komnqonqo ngokulungelelanisa umzimba kunye nokubuyisela i-spinal discs. Eli nqaku liza kuxubusha indlela i-disc herniation echaphazela ngayo umqolo kunye nomzimba kunye nendlela unyango lwe-decompression olunokuyiphatha ngayo. Sisebenza kunye nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukubonelela unyango olungenalo utyando, kubandakanywa ukuchithwa komgogodla, ukukhulula iimpawu ezinjengeentlungu ezinxulumene ne-disc herniation kunye nokukhusela imiba engapheliyo ye-musculoskeletal. Sikhuthaza izigulane ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo malunga nemeko yazo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Ingaba iDisc Herniation iwuchaphazela njani uMnqonqo?
Ngaba ufumana ukuqina okanye ukubetha entanyeni yakho, emagxeni, okanye umva ophantsi? Ngaba unayo iintlungu ezikhuphayo ezifana nezinye iimeko ze-musculoskelet? Okanye ngaba uziva iintlungu kunye neentlungu ngexesha lokuzolula? Ezi zimpawu zihlala zihambelana ne-spinal disc herniation, njengoko uphando lophando lutyhiliwe , apho i-nucleus pulposus ngaphakathi komqolo igxotha kwaye icinezele i-nerve okanye intambo yomgogodla. Oku kunokubangelwa kukungahambi kakuhle, ukunyuswa okungafanelekanga kwezinto ezinzima, okanye ukuguquka ngokugqithiseleyo kunye nokujika, okukhokelela ekugqokeni kunye nokukrazula kwi-spinal disc. Ukushiywa kungaphathwanga, oku kunokubangela ukuphazamiseka kwe-neurologic okanye ukunciphisa umsebenzi kuwo wonke umzimba, njengoko uphando olongezelelweyo lubonisa . Imimandla emithathu yomqolo inokuchatshazelwa yile meko, ibangela uluhlu lwemiba efana nale:
Ukuba ndindisholo nokuntyiloza ezingalweni, izandla, neminwe Ubuthathaka bemisipha kunye nokuqina entanyeni nasemagxeni Ukuphazamiseka kokuhamba ukukhubazeka Ukungahambi kakuhle kwentliziyo Umqolo obuhlungu Ubuthathaka bezihlunu ezinqeni, emilenzeni, ezimpundu nasezinyaweni Ukulinganisa kwe-nerve ye-sciatic
Isishwankathelo seDisc Herniation-Video
VIDEO
Ngaba ukhe waziva ndindisholo, ukuntyiloza, okanye ukungazinzi xa uhamba? Le miba inokubangelwa yi-disc herniation, eyenzeka xa intambo yomgogodla kunye neentsholongwane zinyanzeliswa okanye ziqiniswe yi-nucleus pulposus. Oku kunokubangela intlungu kwindawo yomlomo wesibeleko, i-thoracic, kunye ne-lumbar kwaye ithintele ukusebenza kweziphelo zakho. Izifundo zophando ziye zatyhila ubunzima be-herniation buxhomekeke kwicandelo elichaphazelekayo, ubungakanani bomgudu womgogodla, kunye noxinzelelo kwiimbilini. Nangona kunjalo, unyango olungenalo utyando, olukhuselekileyo, kunye nonyango oluthambileyo, olufana nokunyamekela kwe-chiropractic kunye ne-decompression therapy, kunokunciphisa imiphumo ye-disc herniation. Jonga le vidiyo ingentla ukuze ufunde ngakumbi malunga nezizathu ze-disc herniation kunye nonyango olukhoyo.
Ukunyangwa koNyango lweDisc Herniation
Ukuba ufumana i-disc herniation, ezinye unyango zinokukunceda ukubuyisela ukusebenza kumqolo wakho. Ngoku ka zophando zophando , unyango lwe-decompression lolunye unyango olusebenzayo ngokusebenzisa uxinzelelo olubi ngaphakathi kwe-spinal disc ukunyusa i-hydration. Le nkqubo idonsa izondlo kunye negazi eline-oxygen kwi-disc, ukunciphisa uxinzelelo kwingcambu ye-nerve evaliweyo. Ukongezelela, unyango lwe-decompression lukhulula iimpawu ezihambelanayo ezibangelwa yi-disc herniation. Kwi "Ultimate Spinal Decompression," ebhalwe nguDkt. Perry Bard, DC, kunye noDkt Eric Kaplan, DC, FIAMA, bachaza ukuba abantu abane-disc ye-herniated abasebenzisa unyango lwe-decompression therapy baya kuziva becinezelekile okanye bengekho-gravitational ngaphakathi komgogodla wabo. umjelo, onciphisa uxinzelelo oluvela ngaphakathi kwidiski. Unyango lwe-Decompression lunceda ukubuyisela ukusebenza komqolo kwaye luququzelele ukuphiliswa kwendalo.
Olunye unyango lwe-Disc Herniation
Ukudibanisa unyango lwe-decompression kunye nokhathalelo lwe-chiropractic lunokusebenza kakuhle ekuphatheni i-disc herniation. Ukhathalelo lweChiropractic lubandakanya uhlengahlengiso lomqolo kunye nokunyanzeliswa ngesandla ukubuyisela ukulungelelaniswa kwendalo komqolo, onokukhulula uxinzelelo kwimithambo-luvo ebangelwa yi-disc herniation. Ukulungelelaniswa ngokuthe ngcembe kwe-vertebrae kunokunceda ukunciphisa iimpawu kunye nokunciphisa intlungu kunye nokungahambi kakuhle ngelixa ubuyisela amandla omqolo, ukuguquguquka, kunye nokuhamba.
isiphelo
Ukuba intambo yomgogodla ichaphazeleka yimiba yokusingqongileyo okanye ukulimala, kunokubangela intlungu kunye nokungahambi kakuhle kumntu. Oku kwaziwa ngokuba yi-disc herniation, apho i-nucleus pulposus kwi-spine iphuma ngaphandle kwe-spinal socket kwaye icinezele kwi-nerve yomgogodla. Oku kunokukhokelela kwiingxaki ze-neurological kunye nokuchaphazela imimandla emithathu yomgogodla, ebangela ukuba kube lula ukuya kwimibandela enzima ngokuxhomekeke kuxinzelelo kwintambo yomgogodla. Nangona kunjalo, unyango olungelona utyando olufana nokhathalelo lwe-chiropractic kunye nonyango lokuthomalalisa lunokuthi lukhuseleke kwaye lulawule ngobunono umqolo, luhlengahlengise kwaye lufake amanzi kwidiski ukuze umzimba uphile ngokwemvelo. Oku kunokunciphisa intlungu kunye nokungahambi kakuhle kumqolo kunye nokubuyisela ukuhamba komzimba.
Ucaphulo
Choi, J., Lee, S., & Hwangbo, G. (2015). Iimpembelelo zonyango lwe-spinal decompression kunye nonyango lwe-traction ngokubanzi kwiintlungu, ukukhubazeka, kunye nokuphakamisa umlenze othe ngqo wezigulane ezine-intervertebral disc herniation. Ijenali yoNyango lwezeMpilo , 27 (2), 481–483. doi.org/10.1589/jpts.27.481
Donnally III, CJ, Butler, AJ, & Varacallo, M. (2020). Lumbosacral Disc Ukwenzakala . I-PubMed; StatPearls Publishing. www.ncbi.nlm.nih.gov/books/NBK448072/
Hao, D.-J., Duan, K., Liu, T.-J., Liu, J.-J., & Wang, W.-T. (2017). Uphuhliso kunye nokusetyenziswa kweklinikhi yokulinganisa kunye nokuhlelwa kweekhrayitheriya ze-lumbar disc herniation. iyeza , 96 (47), e8676. doi.org/10.1097/md.0000000000008676
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo . JETLAUNCH.
Mesfin, FB, Dydyk, AM, & Massa, RN (2018, Oktobha 27). I-Disc Herniation . Nih.gov; StatPearls Publishing. www.ncbi.nlm.nih.gov/books/NBK441822/
isikhanyeli
by UGqr Alex Jimenez isondlo , Ukulala Ucoceko
Njengoko ihlobo lisondela, ubushushu bemini benza ukuba umzimba ufune ukutya ukukhanya okanye ungatyi kwaphela. Kulapho indlala iqala khona ebusuku. Abantu abalali kuba izisu zabo aziyeki ukugquma. Nokuba siyintoni na isizathu, umzimba udinga into yokutya ukuze ubuyele kuyo ukulala . Umceli mngeni kukufumanisa ukuba yintoni ekhawulezayo, enencasa, enempilo , kwaye inokunceda ukukhuthaza ukulala, njengoko ezinye ukutya ziqulethe iikhompawundi ezinokuphucula ubuthongo.
Late-Night Nutritious Snacks
Kukho izizathu ezininzi zokufuna i-snack yasebusuku, kwaye i-snack enempilo ingaba yindlela efanelekileyo yokufumana izondlo ezongezelelweyo ngosuku olulandelayo. Ukuba ne-snacks encinci enezondlo phantsi kwe-200 calories kulungile. Abantu abadla ngokutya kwasebusuku kakhulu kufuneka bacinge ngokulungiselela amashwamshwam ukukhuthaza ubuthongo kwaye bangathinteli ukulala. Ukucwangcisa ngundoqo ekukhetheni i-snacks ukunceda ukuxhasa ukulala okunempilo kunye nokwanelisa indlala.
Amashwamshwam anokuqwalaselwa
Imbewu yethanga
Ithanga liqulethe itryptophan enegalelo ekulaleni.
Kwakhona ziqulethe izondlo ezibalulekileyo i-zinc, i-phosphorus, i-potassium, i-selenium kunye ne-magnesium.
Ezi zinokunceda ukulwa nezifo ezinxulumene nokudumba.
iibhanana
Iibhanana ngumthombo osempilweni wokutya melatonin .
Ngenye isifundo , abantu abatya ibhanana baye banda kumanqanaba e-serum melatonin kwiiyure ezimbini emva kokutya.
Umxholo we-potassium webhanana unokunceda ekunqandeni ukukrala kwezihlunu, ingxaki abanye abantu abanayo xa bezama ukulala.
Iglasi yobisi
Ukufudumala okanye ukubanda, iglasi yobisi ngaphambi kokulala inokunceda ukuphucula ubuthongo.
Ubisi luqulethe i-antioxidant kunye ne-anti-inflammatory properties, enokunceda ukuphucula umgangatho wokulala.
Ii-amino acids ezibangela ukuba umntu alale njenge-tryptophan zikwafumaneka ebisini.
Ubisi lobisi alukuphela kohlobo lobisi oluboniswa ukunceda ukulala.
Ubisi lwesoya ngumthombo olungileyo wemelatonin kunye ne-tryptophan.
Ubisi olusekelwe kwizityalo olwenziwe ngamandongomane lunokubonelela ngeenzuzo ezifanayo njengamandongomane.
Ubisi kunye neCereal
Abantu banokugcina i-cereal kwisidlo sakusasa, kodwa inokwenza i-snack enempilo yasebusuku ukukhuthaza ukulala.
Olunye uphando lufumene ukuba Iikhabhoni eziphezulu ze-glycemic kwiicereals ezininzi ezisekelwe kumbona ngaphambi kokulala zanciphisa ixesha elithathayo ukuba lilale.
Nciphisa ubungakanani besahlulo njengoko i-snack yonke kufuneka ibe phantsi kweekhalori ezingama-300, ngakumbi abo banesifo sentliziyo, njengoko isidlo esinzima sinokuyandisa ingxaki.
Iimveliso zobisi zinecalcium, iminerali evelisa ngokuthe ngqo ihomoni yokulala imelatonin kwaye sisiphumlisi sendalo emzimbeni.
Ipeanut Butter kunye neJelly Sandwich
Ukutya okufana nebhotolo yamandongomane kuqulethe i-amino acid ebizwa zama , ethi iguqulelwe ekubeni yimelatonin ukukhuthaza ukozela.
Iicarbohydrate ezifana nesonka kunye nejeli zinceda ukwenza i-tryptophan ifumaneke ngakumbi engqondweni.
Inketho yesonka esipheleleyo sesonka kunye nebhotela ye-peanut yendalo ngaphandle kweswekile eyongezelelweyo kwisondlo esongezelelweyo.
Iyogathi eneSiqhamo
Iyogathi engenanto namaqunube, amandongomane anqunqiweyo, kunye nobusi.
I-yogurt inika umthombo ophilileyo we-calcium, oye wadibaniswa nokulala okungcono.
Qiniseka ukuba ufunda iileyibhile, njengoko ezinye iintlobo zineswekile eyongeziweyo.
Iziqhamo kunye namandongomane
Iziqhamo kunye namantongomane zimnandi xa ulambile kwaye udiniwe.
Banikezela ngezibonelelo zesondlo, kubandakanya iivithamini, iiminerali, iiprotheyini, i-carbs enzima, amafutha anempilo kunye nefiber.
Ziyondla, zinika ulwaneliseko, kwaye zinceda umzimba ukuba ulale.
Iapile elinesandla seealmonds, ibhanana, kunye neepecans, okanye ipere enamanuts ambalwa.
Itispuni enye yebhotolo yamandongomane kwizilayi zebhanana okanye dipha izilayi zeapile kwibhotolo yealmond.
Ukuba ibhotolo ye-almond ijiyile kakhulu ukuba ingaditshwa, i-microwave 1-2 amacephe amacephe imizuzwana engama-30 ide ithambe ngokwaneleyo ukudipha.
Amaqhashu
I-Popcorn sisnack esihle esineekhalori eziphantsi.
Iikomityi ezintathu zepopcorn eziphuma emoyeni zineekhalori ezingaphantsi kwe-100 kunye ne-4 grams yefiber.
Tsiba ibhotolo kwaye udibanise iziqholo ezomisiweyo ukwenzela incasa eyongezelelweyo.
Imifuno kunye neDip
Ukufuna into enqabileyo kunye ne-calorie ephantsi, imifuno emitsha kunye nediphu.
Naluphi na udibaniso lweminqathe ekrwada, i-broccoli florets, i-cucumber slices, i-celery, i-zucchini, i-pepper, kunye neetamatato zamagilebhisi zinokwanelisa isisu esibuhlungu.
Yandisa incasa ngediphu yetshizi enamafutha aphantsi, iyogathi yamaGrike, okanye i-hummus.
Isandwich yaseTurkey
Xa unqwenela isangweji, indibaniselwano yeprotheyini kunye neecarbohydrates ezintsonkothileyo ezisuka kwiprotein ebhityileyo njengeTurkey kunye nesonka esipheleleyo sengqolowa kunye netumata, iletisi, kunye ne-splash yemayo kunye nemostade inokwanelisa.
Vumela ixesha elaneleyo lokwetyisa, njengoko ukuhlutha kakhulu kunokuthintela ukulala.
iNachos yeMeditera
Umzimba Ngokulungeleleneyo
VIDEO
Ucaphulo
Bandín, C et al. "Ixesha lokutya lichaphazela ukunyamezela kwe-glucose, i-substrate oxidation, kunye neziguquko ezinxulumene ne-circadian: Ulingo olungahleliwe, olunqamlezayo." Ijenali yaMazwe ngaMazwe yokutyeba (2005) vol. 39,5 (2015): 828-33. doi:10.1038/ijo.2014.182
Beccuti, Guglielmo, et al. "Ixesha lokutya: Ukukhwaza i-alam malunga nokuphazamiseka kwemetabolism? Uphononongo olucwangcisiweyo. " Uphando lwePharmacological vol. 125, Pt B (2017): 132-141. doi:10.1016/j.phrs.2017.09.005
Behrouz, Sepide, et al. "I-Antioxidant, Anti-Inflammatory, kunye ne-Immunomodulatory Effects yobisi lweNkamela." Imida kwi-immunology vol. 13 855342. 12 Epreli 2022, doi:10.3389/fimmu.2022.855342
Gallant, Annette, et al. "Iinkalo zezondlo zokuTya kade kunye nokutya ebusuku." Iingxelo zangoku zokutyeba vol. 3,1 (2014): 101-7. doi:10.1007/s13679-013-0081-8
Stobiecka, Magdalena, et al. "Umsebenzi we-Antioxidant wobisi kunye neemveliso zobisi." Izilwanyana: ijenali yofikelelo oluvulelekileyo evela kwi-MDPI vol. 12,3 245. 20 Jan. 2022, doi:10.3390/ani12030245
