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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.


Ukutya okuNgqongileyo ebusuku: Ukonwabela iiThwalo zasebusuku

Ukutya okuNgqongileyo ebusuku: Ukonwabela iiThwalo zasebusuku

Ngaba ukuqonda iminqweno yasebusuku kunokunceda abantu abahlala besitya ebusuku bacwangcise ukutya okwanelisayo nabakhetha amashwamshwam anesondlo?

Ukutya okuNgqongileyo ebusuku: Ukonwabela iiThwalo zasebusuku

Ukutya Ebusuku

Ukutya emva kokutya kunye nokutya ebusuku kuqhelekileyo kwaye akubi; nangona kunjalo, ukutyiwa ngengqondo kunokunceda ubani ukuba akonwabele ngokwenene kwaye angcamle amashwamshwam. Qwalasela ezinye zezizathu zokuba kutheni ungalamba okanye unganeliseki ngokupheleleyo emva kwesidlo sangokuhlwa. Ukuphucula isondlo sokutya kwasebusuku kunokwenza indlala yasebusuku isebenze ekuhlangabezaneni neemfuno zesondlo. Izizathu eziqhelekileyo ziquka:

  • Ukungahlangabezani nebhalansi ye-macronutrient efanelekileyo ngexesha lesidlo sakusihlwa.
  • Ukungoneliseki ngokupheleleyo ngesidlo sangokuhlwa.
  • Ukuphelelwa ngamanzi emzimbeni.

Iprofayile ye-Macronutrient

Ukufumana isixa esifanelekileyo secarbohydrates, amafutha, kunye neprotheyini ngexesha lesidlo sangokuhlwa kubalulekile ekuziveni wanelisekile. Abantu abadala bafuna i-130g ye-carbohydrates, i-56g yeprotheni, kunye ne-3.7L yamanzi yonke imihla. Umthamo wamafutha afunekayo uyahluka, kodwa amafutha e-monounsaturated kunye ne-polyunsaturated ngawona mafutha anempilo anokutyiwa, anceda umzimba ukuba uzive wanelisekile. Izifundo ezininzi zibonisa ukuba ukutya iiprotheyini ngexesha lokutya kunciphisa indlala kwaye kunciphisa iminqweno. (Kohanmoo, A. et al., 2020)

Isidlo sangokuhlwa esinganelisiyo

Esinye isizathu sokuba abantu batye ebusuku kukuba abanelisekanga kukutya kwakusihlwa. Ukutya ukutya okwanelisayo kunokunceda ingqondo nomzimba uzive ugcwele ubusuku bonke.

  • Ukwaneliseka yimvakalelo yokwaneliseka ekutyeni.
  • Ukutya okuphezulu kwifiber kunye namafutha anempilo kuyaziwa ukunceda ukuvelisa ulwaneliseko.
  • Xa umzimba ugcwele kwaye wanelisekile, uvelisa iihomoni ezibonisa ingqondo ukuba akukho mfuneko yokuqhubeka nokutya.
  • Zama ukucwangcisa ukutya okunempilo okunika umdla ngokwenene ukukutya.
  • Yenza ixesha lokupheka kunye nokwenza nokutya ukutya onokukonwabela ngokwenene.

emzimbeni

Ngamanye amaxesha, xa umzimba uphelelwe ngamanzi, kunokuba nzima ukwahlula unxano kwindlala. Ngenxa yoko, abanye banokutya ngenxa yokuphelelwa ngamanzi emzimbeni. Oku akusoloko kubi, njengoko ukutya okunye, ngokukodwa ukutya okutyebileyo ngamanzi njenge-melon kunye nezinye iziqhamo, kunokubonelela nge-hydration. Kodwa ngamanye amaxesha, abantu ngabanye abaqondi ukuba bafunda kakubi ukunxanelwa kwemizimba yabo yokulamba, kwaye bafikelela nakokuphi na ukutya. Basaphelelwe ngamanzi emzimbeni, ngoko baqhubeka besitya. Ukuba indlala iyaqhubeka emva kwesidlo sangokuhlwa, sela iglasi yamanzi kwaye ulinde imizuzu engama-20 ukubona ukuba oko kuyayichaphazela indlala.

Ukwandisa Isondlo

Ukutya ebusuku akukubi, kodwa kububulumko ukucwangcisa ukuqinisekisa ukuba umzimba ufumana umlinganiselo ofanelekileyo wezondlo.

Yanelisa Iminqweno

Abaninzi banqwenela into eswiti emva kwesidlo sangokuhlwa okanye kamva. Ukutya ukutya okunempilo okwanelisa iminqweno kuya kunceda ukuqalisa amahomoni axelela umzimba ukuba ugqibile ukutya. Gcina okuthandayo iziqhamo kunye nemifuno ngokuluma ngokukhawuleza ukufumana ubumnandi kunye nefayibha. Imifuno efana ne-red bell pepper kunye ne-karoti inika ubumnandi kunye nobumnandi kwaye inokwanelisa. I-pepper encinci ebomvu inika i-100% ye-Vitamin C ecetyiswayo yonke imihla kwiikhalori ezingama-20. (ISebe lezoLimo lase-US. INkonzo yoPhando lwezoLimo. 2018)

Ukutya okukhuthaza ukulala

Ukutya okukhethiweyo kunokuchaphazela ukulala. Iinkozo ezipheleleyo, i-walnuts, i-cherries, kunye ne-kiwi zonyusa i-serotonin kwaye zinciphisa i-hormone yoxinzelelo i-cortisol. Iicarbohydrates ezintsonkothileyo zinemelatonin, ihomoni ebangela ukuba umntu azive uyozela. I-snack egcwele ingqolowa lukhetho olunempilo ngaphambi kokulala. (Nisar, M. et al., 2019) Olunye uphando lubonisa ukuba itshokholethi emnyama isisityebi kwi-magnesium kwaye inokunceda ukukhuthaza ubuthongo obunzulu. Nangona kunjalo, iqulethe i-caffeine, enokuthintela ukulala. Ukuba itshokholethi emnyama uyintandokazi, qiniseka ukuba uyitye kwangoko ngokwaneleyo ngokuhlwa.

Eyenye indlela yasebusuku

Abanye abantu batya ngenxa yokukruquka ebusuku. Ukuthintela oku, abantu abakolu didi kufuneka batshintshe iindlela zabo zesiqhelo. Nazi iingcebiso ezimbalwa zokunceda ukulungelelanisa imikhwa yasebusuku.

Imisebenzi Esempilweni Yasemva KweSidlo

  • Hamba uhambe ngokukhawuleza emva kwesidlo sakusihlwa. Imizuzu eyi-10 ukuya kwengama-20 inokunceda, njengoko umsebenzi womzimba ubonisa ukusuka kwisidlo sangokuhlwa ukuya kweminye imisebenzi yangokuhlwa.
  • Ikwanika umzimba ithuba lokuva imvakalelo yokugcwala.
  • Izinto zokuzilibazisa kunye nezinye izinto ezilula zokucamngca zinokunceda ukususa ingqondo ekutyeni.

Bukela umabonakude Ngengqondo

  • Abantu abaninzi batya ngakumbi ebusuku kuba ukutya okutyiwayo kunokuqhubeka nokuqhubeka phambi komabonwakude.
  • Sebenzisa amacebo ahlakaniphileyo nasempilweni wokutya njengokulawula isahlulo.
  • Khumbula ukusela amanzi phakathi kokutya.
  • Hlala usebenza - imisebenzi elula okanye imisebenzi ngelixa ubukele i-TV ingakunceda ukuphepha ukutya kakhulu.

Phumla kwaye ulale

  • Ukungalali ngokwaneleyo kuye kwanxulunyaniswa nokunyuka komdla wokutya. (Hibi, M. et al., 2017)
  • Zibandakanye kwimisebenzi yokukhuthaza ukuphumla.
  • Ukucamngca kunokunceda ukuthomalalisa ingqondo nomzimba.
  • Cinga ngokulala kwangoko.

Ukusebenzisa indlela edibeneyo, iQela likaDkt Jimenez eliSebenzayo leMedicine lijolise ekubuyiseleni impilo kunye nomsebenzi kumzimba ngokusebenzisa iSondlo kunye neMpilo, iMithi eSebenzayo, i-Acupuncture, i-Electro-Acupuncture, kunye ne-Sports Medicine protocols. Sigxila kwinto esebenzela umntu ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo.


Ukutya Ngokufanelekileyo ukuze uzive Ngcono


Ucaphulo

Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Umphumo wokusetyenziswa kweeprotheyini ezimfutshane kunye nexesha elide kwi-appetite kunye ne-appetite-regulating hormones yesisu, ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwemeta yezilingo ezilawulwa ngokungahleliwe. IPhysiology kunye nokuziphatha, 226, 113123. doi.org/10.1016/j.physbeh.2020.113123

ISebe lezoLimo lase-US. INkonzo yoPhando lwezoLimo. FoodData Central. (2018). Iipepile, ziswiti, zibomvu, zikrwada. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

Nisar, M., Mohammad, RM, Arshad, A., Hashmi, I., Yousuf, SM, & Baig, S. (2019). Impembelelo yokuThatha ukutya kwiiPatheni zokulala zaBafundi bezoNyango. Cureus, 11(2), e4106. doi.org/10.7759/cureus.4106

Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Isiphumo sobuthongo obufutshane kwinkcitho yamandla, ubushushu bomzimba obungundoqo, kunye nomdla wokutya: ulingo olungenamkhethe lomntu. Iingxelo zenzululwazi, 7, 39640. doi.org/10.1038/srep39640

Ii-Pros and Cons of Candy-Free Candy

Ii-Pros and Cons of Candy-Free Candy

Kubantu abanesifo seswekile okanye ababukele ukutya kwabo iswekile, ngaba iswekile engenaswekile lukhetho olusempilweni?

Ii-Pros and Cons of Candy-Free Candy

Iilekese ezingenaswekile

Iilekese ezingenaswekile zinokuba lukhetho lwabantu abanesifo seswekile kunye nabo babukele ukutya kwabo iswekile. Iindidi ezahlukeneyo ze-sweeteners zisetyenziselwa iilekese ezingenaswekile, kunye ne-pros and cons kunye nemiphumo enokwenzeka.

Izithako

Iilekese ezingenaswekile zisebenzisa izimuncumuncu ezenziweyo okanye izinto ezithatha indawo yeswekile ukwenza incasa eswiti. Uninzi lwala ma-sweeteners aneekhalori ezimbalwa kunye ne-carbohydrates kuneswekile, kodwa ayizizo zonke iikhalori okanye i-carb-free. Ezinye iindawo zeswekile kwiileyibhile ziquka:

  • Aspartame
  • Saccharin
  • I-Sucralose
  • I-Aspartame, i-saccharin, i-stevia, kunye ne-sucralose azinakhalori kwaye azinayo i-carb.
  • I-Stevia asiyotywala, indawo yeswekile engeyiyo eyemvelo eyenziwe ngamagqabi esityalo.
  • Utywala beswekile - i-erythritol, i-xylitol, i-maltitol, i-lactitol, kunye ne-sorbitol ziqulethe ezinye iicarbohydrates.

eziluncedo

IiPros phezu kweelekese ezifakwe iswekile.

Yanelisa Iminqweno

  • Iilekese ezingenaswekile zinokwanelisa iinkanuko eziswiti ezinefuthe elincinane kwiswekile yegazi kunezo zifana neswekile.

Iswekile encinci

Amanqanaba eSwekile eGazi

  • Abantu abanesifo seswekile banokugcina amanqanaba eswekile yegazi azinzileyo.

Amazinyo Asempilweni

  • Iilekese kunye neentsini zibeka umngcipheko omncinci kumazinyo.

Iikhabhohayidrethi ezivela kwiTywala yoTywala

  • Utywala beswekile botyiswa ngokwahlukileyo kuneswekile eqhelekileyo kwaye banempembelelo encinci kumanqanaba eswekile yegazi.
  • Ukuba ubala iicarbohydrates, thabatha isiqingatha seegrem zotywala beswekile isuka e iicarbohydrates zizonke kwileyibhile.
  • Umzekelo, ukuba i-carbohydrates iyonke i-25 kunye ne-alcohol yeswekile yi-20, bala ukutya njenge-15 carbs ngokuphakelayo. (IYunivesithi yaseCalifornia, eSan Francisco, iziko lokufundisa ngesifo seswekile, ngo-2024)

neengozi

Ububi bunokubandakanya:

Imiphumo emibi yokugaya ukutya

  • Kwabanye abantu, ngakumbi abane-irritable bowel syndrome/IBS, utywala obunxilisayo beswekile bunokubangela iziphumo ebezingalindelekanga zesisu esinjengokudumba kunye norhudo. (Mäkinen KK 2016)
  • Kuyacetyiswa ukuba kuthintelwe izixa ezikhulu, ngakumbi kubantu abanesisu esibuthathaka. (Evert, AB et al., 2019)

Ngcamlani

  • Kusenokubakho incasa engaqhelekanga okanye engaqhelekanga enokufuna ukuqhelana nayo.
  • Zama ezinye iintlobo kunye neempawu.

I-carbohydrate

  • Yifunde rhoqo ileyibhile.
  • I-sweetener inokuqulatha enye okanye ingabikho.
  • Ezinye izithako zinokuba ne-carbohydrates eyongeziweyo.
  • Umzekelo, iitshokolethi ezingenaswekile zinokuba namafutha amaninzi asuka kwizithako ezifana nebhotolo yekoko.

Ivuselela umdla

  • I-Zero-calorie sweeteners inokuvuselela umdla wokutya, okukhokelela ekutyeni ngakumbi, okunokuthi kungabi namveliso kwiinjongo zokutya. (Azad, MB et al., 2017)

iinketho

Ukukhetha ukuba zeziphi iintlobo ezingcono kuxhomekeke kwincasa yobuqu kunye neenjongo zempilo.

  • Ngenxa yezithako ezinamafutha, iitshokolethi ezingenaswekile zisenokungacetyiswa ukuba kukho iingxaki zentliziyo okanye ukutya okunamafutha kufuneka kuthintelwe.
  • Iilekese ezinzima zinokuba yinto engcono.
  • Utywala beswekile bunokuba nefuthe kumanqanaba eswekile yegazi, nto leyo enokwenza iilekese zibe ngaphantsi kokulungele abo banesifo seswekile. Iziphumo ebezingalindelekanga zokwetyisa zinokubenza bangabi nomtsalane ngokunjalo.
  • Ezinye izimuncumuncu ezenziweyo zinokubangela ukungakhululeki. Ukufunda impendulo yomzimba kuya kunceda xa ukhetha.
  • Xa kuziwa ekungcambeni, qaphela ukuba i-candy ekhethiweyo ifakwe iswikethi, kunye nezinye izithako, ukukhokela ukuthengwa kwexesha elizayo.
  • Khetha i-snack edibanisa into eswiti kunye nezinye izithako ezisempilweni, njengefayibha okanye iprotein, iinkozo ezipheleleyo, amandongomane, okanye iziqhamo ezomisiweyo. Umzekelo, amaqunube nge chocolate okanye izilayi zeapile ngebhotolo yamandongomane.

UGqr. Jimenez Iqela leMithi eliSebenzayo. Ukutya okunempilo akufuneki kube nzima. Ukusebenzisa indlela edibeneyo, sijolise ekubuyiseleni impilo kunye nokusebenza kumzimba ngokusebenzisa iSondlo kunye neMpilo, iMithi eSebenzayo, i-Acupuncture, i-Electro-Acupuncture, kunye ne-Sports Medicine protocols. Ukuba isigulane sidinga olunye unyango, luya kuthunyelwa kwiklinikhi okanye ugqirha olulungele kakhulu kubo, njengoko uDkt Jimenez ehlangene kunye noogqirha abaphezulu, iingcali zeklinikhi, abaphandi bezonyango, isondlo kunye nabaqeqeshi bezempilo ukubonelela ngeyona kliniki isebenzayo. unyango. Sijolisa kwinto ekusebenzelayo kwaye sizame ukwenza ngcono umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo.


Indlela iChiropractic inokunceda ngayo i-Diabetic Back Pain


Ucaphulo

ISebe lezoLimo lase-US kunye neSebe lezeMpilo kunye neeNkonzo zoLuntu lase-US. (2020). Izikhokelo zokuTya abantu baseMelika, 2020-2025. UHlelo lwe-9. Ifumaneka kwiDietaryGuidelines.gov. Ifunyenwe kwi www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Umbutho weentliziyo zaseMelika. (2020). Izikhokelo ze-Federal dietary zigxininisa ukutya okunempilo kodwa zisilela kwiiswekile ezongeziweyo. newsroom.heart.org/news/federal-dietary-guidelines-emphasize-healthy-eating-habits-but-fall-short-on-added-sugars

IYunivesithi yaseCalifornia, eSan Francisco, iziko lokufundisa ngesifo seswekile: Imfundo yesifo seswekile kwi-Intanethi. (2024). Ukubala utywala obunxilisayo. dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/learning-to-read-labels/counting-sugar-alcohols/

Mäkinen KK (2016). Ukuphazamiseka kweGastrointestinal eNxulunyaniswe nokuSetyenziswa koTywala kweShukela ngokuqwalaselwa okuKhethekileyo kweXylitol: Uphononongo lwezeNzululwazi kunye neMiyalelo yooGqirha bamazinyo kunye nabanye abaSebenzi bezeMpilo. Ijenali yezizwe ngezizwe yamazinyo, 2016, 5967907. doi.org/10.1155/2016/5967907

Evert, AB, Dennison, M., Gardner, CD, Garvey, WT, Lau, KHK, MacLeod, J., Mitri, J., Pereira, RF, Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, PB, & Yancy, WS, Jr (2019). Unyango lwezondlo kuBantu abadala abanesifo seswekile okanye i-Prediabetes: Ingxelo ye-Consensus. Ukunyamekela isifo seswekile, i-42 (5), i-731-754. doi.org/10.2337/dci19-0014

Azad, MB, Abou-Setta, AM, Chauhan, BF, Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, MM, Reid, AE, Fiander, M., MacKay, DS , McGavock, J., Wicklow, B., & Zarychanski, R. (2017). I-sweeteners ezingenasondlo kunye nempilo ye-cardiometabolic: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo ezilawulwa ngokungahleliwe kunye nezifundo ezilindelekileyo zeqela. CMAJ : Ijenali yeCanadian Medical Association = ijenali de l'Association medicale canadienne, 189(28), E929–E939. doi.org/10.1503/cmaj.161390

Ukuphucula iimpawu zokuqunjelwa ngokuHamba ngokukhawuleza

Ukuphucula iimpawu zokuqunjelwa ngokuHamba ngokukhawuleza

Kubantu abajongene nokuqhinwa rhoqo ngenxa yamayeza, uxinzelelo, okanye ukungabikho kwefiber, ngaba umthambo wokuhamba unganceda ukukhuthaza ukuhamba kwamathumbu rhoqo?

Ukuphucula iimpawu zokuqunjelwa ngokuHamba ngokukhawuleza

UkuHambela Uncedo Lokuqunjelwa

Ukuqunjelwa yimeko eqhelekileyo. Ukuhlala kakhulu, amayeza, uxinzelelo, okanye ukungafumani ifayibha eyaneleyo kunokubangela ukuhamba kwamathumbu okungaqhelekanga. Uhlengahlengiso lwendlela yokuphila lunokulawula iimeko ezininzi. Enye yezona ndlela zisebenzayo kukubandakanya umthambo rhoqo ophakathi, ukukhuthaza izihlunu zamathumbu ukuba zivumelane ngokwemvelo (Huang, R., et al., 2014). Oku kubandakanya ukubaleka, i-yoga, i-aerobics yamanzi, kunye namandla okanye ukuhamba ngokukhawuleza ukwenzela ukunciphisa ukuqhina.

Uphando

Uphononongo lwahlalutya abasetyhini abakwiminyaka ephakathi abatyebe kakhulu ababenokuqhinwa okungapheliyo kwisithuba seeveki ezili-12. (Tantawy, SA, et al., 2017)

  • Iqela lokuqala lahamba kwi-treadmill ngamaxesha e-3 ngeveki imizuzu engama-60.
  • Iqela lesibini alizange libandakanyeke kuwo nawuphi na umsebenzi womzimba.
  • Iqela lokuqala liye laphucula ngakumbi iimpawu zabo zokuqunjelwa kunye nomgangatho wokuvavanya ubomi.

Ukungalingani kwebhaktheriya emathunjini kukwanxulunyaniswa nemiba yokuqhinwa. Olunye uphononongo lugxile kwisiphumo sokuhamba ngokukhawuleza ngokuchasene nokuzivocavoca okomeleza izihlunu ezingundoqo njengamaplanga kukwakheka kwe-intestinal microbiota. (Morita, E., et al., 2019) Iziphumo zibonise ukuba ukuzivocavoca kwe-aerobic njengamandla / ukuhamba ngokukhawuleza kunokuncedisa ukwandisa amathumbu Bacteroides, inxalenye ebalulekileyo yebhaktheriya yamathumbu enempilo. Uphononongo lubonise isiphumo esihle xa abantu behamba ubuncinane imizuzu engama-20 yokuhamba ngokukhawuleza yonke imihla. (Morita, E., et al., 2019)

Ukuzilolonga kunokunceda ukunciphisa imingcipheko yoMhlaza weColon

Umsebenzi womzimba unokuba yinto ebalulekileyo yokukhusela ekunciphiseni umhlaza wekoloni. (Iziko lomhlaza leSizwe. 2023) Abanye baqikelela ukunciphisa umngcipheko kwi-50%, kwaye umthambo unokunceda ukukhusela ukuphindaphinda emva kokuxilongwa komhlaza wekoloni, kunye ne-50% kwezinye izifundo kwizigulane ezinesigaba se-II okanye isigaba se-III somhlaza wekoloni. (Schoenberg MH 2016)

  • Ezona ziphumo zingcono zafunyanwa ngokuzilolonga okuphakathi, okufana namandla/ukuhamba ngokukhawuleza, malunga neeyure ezintandathu ngeveki.
  • Ukufa kwancitshiswa ngama-23% kubantu ababesebenza ngokomzimba ubuncinane imizuzu engama-20 amaxesha amaninzi ngeveki.
  • Izigulana ezinomhlaza wekholoni ezingasebenziyo eziqale ukwenza umthambo emva kokuxilongwa kwazo ziye zaphucula kakhulu iziphumo kunabantu abahleli bodwa, bebonisa ukuba akukephuzi kakhulu ukuba baqalise ukwenza umthambo.(Schoenberg MH 2016)
  • Ezona zigulana zisebenzayo zineziphumo ezilungileyo.

UkuThintelwa korhudo olunxulumene nokuZilolonga

Abanye abagijimi kunye nabahambahambayo bafumana ikholoni esebenzayo ngokugqithisileyo, okukhokelela kurhudo olunxulumene nomthambo okanye izitulo ezivulekileyo, ezaziwa ngokuba yi-runner's trots. Ukuya kuthi ga kwi-50% yabadlali abanyamezelayo bafumana iingxaki zesisu ngexesha lomsebenzi onzima womzimba. (de Oliveira, EP et al., 2014) Amanyathelo okuthintela anokuthi athathwe abandakanya.

  • Ukungatyi kwiiyure ezimbini zokuzilolonga.
  • Gwema i-caffeine kunye nolwelo olufudumeleyo ngaphambi kokuba wenze umthambo.
  • Ukuba uvakalelwa kwilactose, ziphephe iimveliso zobisi okanye usebenzise iLactase.
  • Qinisekisa ukuba umzimba unamanzi kakuhle phambi kokuba wenze umthambo.
  • Ukukhupha amanzi ngexesha lokuzilolonga.

Ukuba umthambo kwi ntseni:

  • Sela malunga ne-2.5 iikomityi zolwelo okanye isiselo sezemidlalo ngaphambi kokulala.
  • Sela malunga neekomityi ezi-2.5 zolwelo emva kokuvuka.
  • Sela enye 1.5 - 2.5 iikomityi zolwelo 20-30 imizuzu phambi kokuba umthambo.
  • Sela i-12-16 ye-ounces yamanzi yonke imizuzu emi-5-15 ngexesha lokuzilolonga.

If ukwenza umthambo ngaphezulu kwemizuzu engama-90:

  • Phuza i-12 - 16 isisombululo se-fluid-ounce esine-30-60 grams ye-carbohydrates, i-sodium, i-potassium, kunye ne-magnesium yonke imizuzu ye-5-15.

Uncedo loLwazi

Ukuqhinwa ngamaxesha athile kunokusombulula ngohlengahlengiso lwendlela yokuphila njengokunyuka kwefayibha, ukuzivocavoca umzimba, kunye nolwelo. Abantu abafumana i-stools enegazi okanye i-hematochezia, basandul 'ukulahlekelwa iipounds ezili-10 okanye ngaphezulu, bane-anemia yokunqongophala kwesinyithi, bane-fecal ebonakalayo / iimvavanyo zegazi ezifihliweyo, okanye banembali yentsapho yomhlaza wekoloni kufuneka babone umboneleli wezempilo okanye ingcali ukuba yenze okuthile. iimvavanyo zokuxilonga ukuqinisekisa ukuba akukho miba isisiseko okanye iimeko ezimandundu. (Jamshed, N. et al., 2011) Ngaphambi kokuba bahambe ukuze bafumane uncedo lokuqunjelwa, abantu kufuneka badibane nomboneleli wabo wezempilo ukuze babone ukuba kukhuselekile na kubo.

KwiKliniki yezoNyango zeChiropractic kunye ne-Functional Medicine, iindawo zethu zokusebenza ziquka i-Wellness & Nutrition, Ubuhlungu obungapheliyo, Ukulimala komntu, ukunyamekelwa kwe-Auto Accident, Ukulimala koMsebenzi, uLwaphulo olusemva, iintlungu ezisezantsi, iintlungu zentamo, i-Migraine Headaches, i-Sports Injury. Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Pain Chronic, Complex Injuries, Ulawulo lweStress, uNyango lweMithi eSebenzayo, kunye neeprotokholi zokunyamekela kwi-scope. Sigxininisa kwinto ekusebenzelayo ukuze ufezekise iinjongo zokuphucula kunye nokudala umzimba ophuculweyo ngeendlela zophando kunye neenkqubo zempilo epheleleyo. Ukuba olunye unyango luyafuneka, abantu ngabanye baya kuthunyelwa kwiklinikhi okanye ugqirha ofaneleke kakhulu ukulimala kwabo, imeko, kunye / okanye isifo.


Uvavanyo lwePoop: Yintoni? Ngoba? kwaye Njani?


Ucaphulo

Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Umsebenzi womzimba kunye nokuqhina kulutsha lwaseHong Kong. PloS enye, 9(2), e90193. doi.org/10.1371/journal.pone.0090193

Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Iziphumo zomthambo ocetywayo kunye nolawulo lokutya ukulawula ukuqhina kwabasetyhini abakwiminyaka ephakathi. Isifo seswekile, isifo se-metabolic kunye nokukhuluphala: iithagethi kunye nonyango, i-10, i-513-519. doi.org/10.2147/DMSO.S140250

Morita, E., Yokoyama, H., Imai, D., Takeda, R., Ota, A., Kawai, E., Hisada, T., Emoto, M., Suzuki, Y., & Okazaki, K. (2019). Uqeqesho lwe-Aerobic Ukuzilolonga kunye nokuHamba okuKhawuleza kwandisa i-Bacteroides yamathumbu kubasetyhini abaDala abanempilo. Izondlo, 11(4), 868. doi.org/10.3390/nu11040868

Iziko lomhlaza leSizwe. (2023). UThintelo loMhlaza weColorectal (PDQ(R)): Inguqulelo yesigulane. Kwi-PDQ Cancer Ulwazi Ushwankathelo. www.cancer.gov/types/colorectal/patient/colorectal-prevention-pdq
www.ncbi.nlm.nih.gov/pubmed/26389376

I-Schoenberg MH (2016). Umsebenzi woMzimba kunye neSondlo kwiPrayimari kunye noThintelo oluPhezulu lweCancer Colorectal. Iyeza le-Visceral, i-32 (3), i-199-204. doi.org/10.1159/000446492

de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Izikhalazo zesisu ngexesha lokuzilolonga: ukuxhaphaka, i-etiology, kunye neengcebiso zesondlo. Iyeza lezemidlalo (Auckland, NZ), 44 Suppl 1 (Suppl 1), S79-S85. doi.org/10.1007/s40279-014-0153-2

Jamshed, N., Lee, ZE, & Olden, KW (2011). Indlela yokuxilonga yokuqunjelwa okungapheliyo kubantu abadala. Ugqirha wentsapho yaseMelika, 84 (3), 299-306.

Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Ngaba ukwazi ubungakanani bokutya kunokunceda ukunciphisa iswekile kunye neekhalori kubantu abathanda ukutya iziqhamo ezomisiweyo?

Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Iziqhamo ezomileyo

Iziqhamo ezomileyo, ezifana ne-cranberries, imihla, iirasins, kunye ne-prunes, zilungile kuba zihlala ixesha elide kwaye ziyimithombo enempilo yefiber, iiminerali kunye namavithamini. Nangona kunjalo, iziqhamo ezomileyo ziqulethe iswekile eninzi kunye neekhalori ngokukhonza ngenxa yokuba zilahlekelwa umthamo xa ziphelelwe ngamanzi, zivumela ukuba kusetyenziswe ngaphezulu. Kungenxa yoko le nto ubungakanani bokutya bubalulekile ukuqinisekisa ukuba umntu akatyi kakhulu.

Uhlobo lo kukhonza

Iziqhamo zomisiwe kwi-dehydrators okanye zishiywe elangeni ukuze zikhuphe amanzi ngokwemvelo. Asele elungile xa amanzi amaninzi engasekho. Ukulahleka kwamanzi kunciphisa ubungakanani babo bomzimba, obuvumela abantu ukuba batye ngakumbi, bandise iswekile kunye nokutya kweekhalori. Umzekelo, malunga nama-30 ediliya angena kwikomityi yokulinganisa enye, kodwa iirasentyisi ezingama-250 zinokuzalisa ikomityi enye xa sele yomile. Ulwazi lwezondlo kwiziqhamo ezitsha kunye nezomisiweyo.

iswekile

  • Iidiliya ezilishumi zineekhalori ezingama-34 kunye ne-7.5 grams yeswekile. (FoodData Central. ISebe lezoLimo lase-US. 2018)
  • Iidiliya ezingamashumi amathathu zineekhalori ezingama-47 kwaye zingaphantsi kwe-10 grams zeswekile.
  • Isiqulatho seswekile yendalo yomdiliya siyahluka, ngoko ke iindidi ezahlukeneyo zingaxhomekeke kuvavanyo lwexabiso lesondlo.
  • Ezinye iziqhamo, ezifana ne-cranberries, zinokuba ne-tart kakhulu, ngoko iswekile okanye ijusi yeziqhamo zongezwa ngexesha lokumisa.

Iindlela zokuSebenzisa

Isiqhamo esitsha sinokuba phezulu kwiivithamini ezithile, kodwa umxholo weminerali kunye nefayibha ziyagcinwa ngexesha lokomiswa. Iziqhamo ezomileyo zinezinto ezininzi kwaye zinokwenziwa yinxalenye yokutya okunempilo, okunokulinganisela okunokubandakanya:

Trail Mix

  • xuba iziqhamo ezomisiweyo, amandongomane, kunye nembewu.
  • Jonga ubungakanani besahlulo.

Oatmeal

  • Yenza i-oatmeal encinci ibe mnandi kunye nesiqhamo esincinci seziqhamo ezomisiweyo kwisidlo sakusasa esinentliziyo nesinempilo.

Salads

  • Gcoba umnyama, amagqabi aluhlaza, ama-apula amatsha, ama-cranberries omisiwe okanye ama-raisins, kunye neeshizi.

Owona nobangela

  • Sebenzisa iziqhamo ezomisiweyo njengezithako kwii-entrees ezinencasa.

Iiprotheyini zeBar ezithatha indawo

  • Iirasins, iiblueberries ezomisiweyo, ii-apple chips, kunye neeapilkosi ezomisiweyo zifanelekile kwaye zihlala ixesha elide kuneziqhamo ezitsha, zibenza bagqibelele xa iiprotheyini zeprotheyini zingafumaneki.

Kwikliniki yezonyango yeChiropractic kunye ne-Functional Medicine, iindawo zethu zokuziqhelanisa ziquka i-Wellness & Nutrition, Ubuhlungu obungapheliyo, Ukulimala komntu, ukunyamekelwa kwe-Auto Accident, Ukulimala koMsebenzi, ukuBuyisa okuNgena, iintlungu ezisezantsi, iintlungu zentamo, iintloko ze-Migraine, ukulimala kwezemidlalo, i-Sciatica enzima, I-Scoliosis, i-Complex Herniated Discs, i-Fibromyalgia, iintlungu ezingapheliyo, iintlungu ezixinzelelekileyo, uLawulo loxinzelelo, uNyango lweMithi eSebenzayo, kunye neeprotokholi zokunakekelwa kwe-scope. Sigxininisa kwinto ekusebenzelayo ukuze ufezekise iinjongo zokuphucula kunye nokudala umzimba ophuculweyo ngeendlela zophando kunye neenkqubo zempilo epheleleyo.


Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti


Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2017). Iiraisins. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, uhlobo lwaseMelika (isikhumba esityibilikayo), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, ezibomvu okanye eziluhlaza (uhlobo lwaseYurophu, njengembewu yeThompson), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients

IGlycogen: Ukuxhobisa umzimba kunye nengqondo

IGlycogen: Ukuxhobisa umzimba kunye nengqondo

Kubantu abenza umthambo, ukomelela, kunye nokuzivocavoca umzimba, ngaba ukwazi ukuba isebenza njani i-glycogen ekubuyiseleni umthambo?

IGlycogen: Ukuxhobisa umzimba kunye nengqondo

IGlycogen

Xa umzimba ufuna amandla, utsala kwiivenkile zawo ze-glycogen. I-carbohydrate ephantsi, izidlo ze-ketogenic kunye nokuzilolonga kakhulu kuphelisa iivenkile ze-glycogen, ezibangela ukuba umzimba udibanise amafutha ukuze ufumane amandla. IGlycogen ibonelelwa ngeecarbohydrates ekutyeni komntu kwaye isetyenziselwa ukunika amandla ingqondo, umsebenzi womzimba, kunye neminye imisebenzi yomzimba. Iimolekyuli ezenziwe ngeglucose ikakhulu zigcinwa esibindini nasezihlunu. Yintoni edliwayo, kangaphi, kunye nenqanaba lomsebenzi lichaphazela indlela umzimba ogcina ngayo kwaye usebenzisa i-glycogen. Ukubuyisela i-glycogen emva kokusebenza ngokomzimba okanye ukusebenza yinxalenye ebalulekileyo yenkqubo yokubuyisela. Umzimba unokukhawuleza uhlanganise i-glycogen kwezi ndawo zokugcina xa ufuna amafutha. Ukutya iicarbohydrates ezaneleyo ukufikelela kwiinjongo zempilo kunye namanqanaba omsebenzi kubalulekile kwimpumelelo.

Yintoni

  • Luhlobo olugcinwe ngumzimba lweswekile okanye iswekile.
  • Igcinwe kwisibindi kunye nezihlunu.
  • Ngowona mthombo wamandla ophambili nokhethwayo womzimba.
  • Iphuma kwiicarbohydrates ekutyeni nakwiziselo.
  • Yenziwe kwiimolekyuli ezininzi zeglucose ezidityanisiweyo.

Imveliso kunye noGcino

Uninzi lweecarbohydrate ezityiwayo ziguqulwa zibe yiglucose, ethi ibe ngowona mthombo wamandla womzimba. Noko ke, xa umzimba ungakufuni ukugalela amafutha, iimolekyuli zeglucose ziba ngamatyathanga adityanisiweyo asibhozo ukuya kwali-12, zenza imolekyuli yeglycogen.

Izichukumisi zenkqubo

  • Ukutya ukutya okune-carbohydrate kuya kuphakamisa amanqanaba eglucose yegazi ekuphenduleni.
  • Ukonyuka kweglucose kukwazisa udakada ukuba luvelise i-insulin, ihomoni enceda iiseli zomzimba zikhuphe iswekile egazini ukuze zifumane amandla okanye ziyigcine.
  • Ukusebenza kwe-insulin kubangela ukuba isibindi kunye neeseli zemisipha zivelise i-enzyme ebizwa ngokuba yi-glycogen synthase, edibanisa amakhonkco e-glucose kunye.
  • Nge-glucose eyaneleyo kunye ne-insulin, iimolekyuli ze-glycogen zinokuhanjiswa kwisibindi, izihlunu kunye neeseli ezinamafutha ukuze zigcinwe.

Ekubeni i-glycogen eninzi ifumaneka kwiimisipha kunye nesibindi, isixa esigcinwe kwezi seli siyahluka ngokuxhomekeka kwinqanaba lomsebenzi, amandla angakanani atshiswa ekuphumleni, kunye nokutya okudliwayo. Izihlunu ikakhulu zisebenzisa i-glycogen egcinwe kwi imisipha, ngelixa i-glycogen egcinwe esibindi isasazwa kuwo wonke umzimba, ngokukodwa kwingqondo kunye nentambo yomgogodla.

Ukusetyenziswa komzimba

Umzimba uguqula i-glucose ibe yi-glycogen ngokusebenzisa inkqubo ebizwa ngokuba yi-glycogenesis. Ngethuba le nkqubo, ii-enzymes ezahlukeneyo zinceda umzimba ukuba uphule i-glycogen kwi-glycogenolysis ukuze umzimba ukwazi ukuyisebenzisa. Igazi linomlinganiselo omiselweyo weglucose elungele ukuhamba nangaliphi na ixesha. Amanqanaba e-insulin nawo ehla xa inqanaba liqala ukwehla, nokuba ungatyi okanye utshisa iswekile ngexesha lokuzilolonga. Xa oku kusenzeka, i-enzyme eyaziwa ngokuba yi-glycogen phosphorylase iqalisa ukwaphula i-glycogen ukuze ibonelele umzimba ngeglucose. Iglucose esuka kwisibindi i-glycogen iba ngamandla aphambili omzimba. Ukuqhuma okufutshane kwamandla kusebenzisa i-glycogen, nokuba ngexesha le-sprints okanye ukuphakamisa okunzima. (UBob Murray, uChristine Rosenbloom, ngo-2018) Isiselo sangaphambi kokuzilolonga esinecarbohydrates sinokunika amandla okuzilolonga ixesha elide kwaye uchache ngokukhawuleza. Abantu ngabanye kufuneka batye i-snack yasemva kokusebenza kunye nesixa esilungeleleneyo se-carbohydrates ukuzalisa iivenkile ze-glycogen. Ingqondo isebenzisa i-glucose yamandla, kunye ne-20 ukuya kwi-25% ye-glycogen eya ekunikezeni amandla ingqondo. (UManu S. Goyal, uMarcus E. Raichle, ngo-2018) Ubuvila bengqondo okanye inkungu yobuchopho inokuvela xa kungatyiwa iicarbohydrates zaneleyo. Xa izitolo ze-glycogen zichithwa ngokuzilolonga okanye ii-carbs ezingonelanga, umzimba unokuziva udinwe kwaye ucolile kwaye mhlawumbi ube nokuphazamiseka kwemizwelo kunye nokuphazamiseka kokulala. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)

idayethi

Kukuphi ukutya okutyiwayo kunye nokuba ungakanani umsebenzi womzimba owenziwa ngumntu nawo uchaphazela ukuveliswa kwe-glycogen. Imiphumo ingaba nzima ukuba umntu ulandela ukutya okuphantsi kwe-carb, apho i-carbohydrates, umthombo oyintloko we-glucose synthesis, ngokukhawuleza inqatshelwe.

Ukudinwa kunye neNkungu yoBuchopho

  • Xa uqala ukutya okune-carb ephantsi, iivenkile ze-glycogen zomzimba zinokuphelelwa kakhulu kwaye abantu banokufumana iimpawu ezifana nokudinwa kunye nenkungu yobuchopho. (Kristen E. D'Anci et al., 2009)
  • Iimpawu ziqala ukuncipha xa umzimba ulungelelanisa kwaye uhlaziye iivenkile zawo ze-glycogen.

Ubunzima bamanzi

  • Naliphi na inani lokunciphisa umzimba linokuba nefuthe elifanayo kwiivenkile ze-glycogen.
  • Ekuqaleni, abantu ngabanye banokufumana ukuhla ngokukhawuleza kobunzima.
  • Ngokuhamba kwexesha, ubunzima bunokukhula kwaye bunyuke.

Oku kwenzeka ngokuyinxenye ngenxa yokubunjwa kwe-glycogen, ekwamanzi. Ukutshatyalaliswa ngokukhawuleza kwe-glycogen ekuqaleni kokutya kubangela ukulahleka kobunzima bamanzi. Ngokuhamba kwexesha, izitolo ze-glycogen zihlaziywa, kwaye ubunzima bamanzi bubuya. Xa oku kusenzeka, ukwehla kobunzima kunokuma okanye kuphele. Ukulahleka kwamafutha kunokuqhubeka nangona umphumo wexesha elifutshane leplateau.

Lolonga

Ukuba wenza umsebenzi onzima wokuzilolonga, kukho izicwangciso zokunceda ukuphepha ukunciphisa ukusebenza okunokuba luncedo:

Ukulayishwa kweCarbo

  • Abanye iimbaleki batya izixa ezigqithisileyo zecarbohydrates ngaphambi kokuba basebenze okanye bakhuphisane.
  • Iicarbohydrates ezongezelelweyo zinika amafutha amaninzi.
  • Indlela iwile ekuthandeni njengoko inokukhokelela kubunzima bamanzi angaphezulu kunye nemiba yokugaya.

Iigel zeGlucose

  • Iigels zamandla eziqukethe i-glycogen zingasetyenziswa ngaphambi okanye njengoko zifunekayo ngexesha lesiganeko ukwandisa amanqanaba eglucose yegazi.
  • Umzekelo, i-chews yamandla izongezo ezisebenzayo kubagijimi ukunceda ukwandisa ukusebenza ngexesha lokubaleka okwandisiweyo.

Ukutya okuphantsi kweCarb Ketogenic

  • Ukutya ukutya okunamafutha amaninzi kunye ne-carbohydrates encinci kunokubeka umzimba kwi-keto-adaptive state.
  • Kule meko, umzimba uqala ukufikelela kumafutha agciniweyo ukuze ube namandla kwaye uthembele kancinci kwi-glucose kumafutha.

Kwi-Chiropractic ye-Chiropractic ye-Chiropractic kunye ne-Functional Medicine Clinic, ababoneleli bethu basebenzisa indlela edibeneyo yokwenza izicwangciso zokunyamekela komntu ngamnye, ngokuqhelekileyo kubandakanya i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo ye-Sports Medicine. Injongo yethu kukubuyisela impilo kunye nokusebenza komzimba.


ISondlo seMidlalo kunye neDietician yezeMidlalo


Ucaphulo

Murray, B., & Rosenbloom, C. (2018). Izinto ezisisiseko ze-glycogen metabolism kubaqeqeshi kunye nabadlali. Uphononongo lwezondlo, 76 (4), 243-259. doi.org/10.1093/nutrit/nuy001

Goyal, MS, & Raichle, ME (2018). IiMfuno zeGlucose zoPhuhliso lwengqondo yoMntu. Ijenali ye-gastroenterology yabantwana kunye nesondlo, i-66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875

Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Ukutya okune-carbohydrate ephantsi kubangela ukudakumba kwe-metabolic: indlela enokwenzeka yokugcina i-glycogen. Ijenali yaseMelika yePhysiology. Iphysiology elawulayo, edibanisayo nethelekisayo, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017

D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Ukutya okuphantsi kwe-carbohydrates ubunzima-ilahleko. Iziphumo kulwazi kunye nemo. Umdla, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009

Ukubaluleka kokuTyelwa kokuPhilisa emva kokuTya ityhefu

Ukubaluleka kokuTyelwa kokuPhilisa emva kokuTya ityhefu

Ngaba ukwazi ukuba kukuphi ukutya okufuneka sikutye kunokunceda abantu abachacha kwityhefu yokutya babuyisele impilo yamathumbu?

Ukubaluleka kokuTyelwa kokuPhilisa emva kokuTya ityhefu

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


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

Isikhokelo esiBanzi se-Almond Flour kunye ne-Almond Meal

Isikhokelo esiBanzi se-Almond Flour kunye ne-Almond Meal

Kubantu abasebenzisa isitayile sokutya esine-carbohydrate ephantsi okanye abafuna ukuzama omnye umgubo, ngaba ukudibanisa umgubo wealmondi kunokunceda kuhambo lwabo lwempilo?

Isikhokelo esiBanzi se-Almond Flour kunye ne-Almond Meal

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)
  1. I-glycemic index yomgubo we-almond ingaphantsi kwe-1, oku kuthetha ukuba kufuneka ibe nefuthe elincinci ekunyuseni amanqanaba e-glucose yegazi.
  2. 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


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