impilo
IQela leMpilo leKlinikhi eNgemva. Inqanaba lokusebenza kunye nokusebenza kakuhle kwe-metabolic yento ephilayo. Ebantwini, bubuchule babantu okanye boluntu ukulungelelanisa nokuzilawula xa bejongene notshintsho ngokwasemzimbeni, ngokwasengqondweni, ngokwasengqondweni nangokwentlalo kwimekobume. UGqr.Alex Jimenez DC, CCST, ugqirha weentlungu zeklinikhi osebenzisa iindlela zonyango ezinqamlekileyo kunye neenkqubo zokubuyisela ezijoliswe kwimpilo epheleleyo, ukuqeqeshwa kwamandla, kunye nokulungiswa okupheleleyo. Sithatha indlela yonyango esebenzayo yehlabathi jikelele ukuze siphinde sifumane impilo epheleleyo esebenzayo.
UDkt Jimenez unikeza amanqaku amabini kumava akhe kunye nemithombo eyahlukeneyo ephathelele indlela yokuphila enempilo okanye imiba yezempilo jikelele. Ndichithe ngaphezulu kwe-30 + iminyaka ndiphanda kunye neendlela zokuvavanya kunye namawakawaka ezigulana kwaye ndiqonde ukuba yintoni esebenzayo ngokwenene. Sizama ukwenza ukomelela kunye nokwenza ngcono umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo zizonke.
Ezi nkqubo kunye neendlela zendalo kwaye zisebenzisa amandla omzimba ukufezekisa iinjongo zokuphucula, kunokwazisa imichiza eyingozi, ukutshintshwa kwehomoni ephikisanayo, utyando, okanye iziyobisi ezikhobokisayo. Ngenxa yoko, abantu ngabanye baphila ubomi obuzalisekileyo obunamandla, isimo sengqondo esifanelekileyo, ukulala okungcono, intlungu ephantsi, ubunzima bomzimba obufanelekileyo, kunye nemfundo yokugcina le ndlela yobomi.
by UGqr Alex Jimenez Ukutya , impilo
Ngaba ukusebenzisa indawo yeqanda okanye ukutshintshwa kweqanda kukhuselekile kubantu abakwaliwa yiqanda?
Ababambeleyo kunye noTshintsho
Abantu akufunekanga bacinge ukuba nokuba ikhuselekile ngaphandle kokuba bayifunde ngononophelo ileyibhile.
Indawo yeqanda isenokuba namaqanda.
Iimveliso ezithatha indawo yeqanda zisenokungabi naqanda.
Njonga i ezinye iindlela ebhalwe i-vegan okanye iqanda-free ukuqinisekisa ukuba akukho nanye.
Ababambeleyo banokuqulatha Amaqanda
Izinto ezithatha indawo yamaqanda elulwelo kwivenkile yegrosari iipaseji zobisi zenziwe ngamaqanda. Oku kulandelayo kukho amaqanda kwaye akukhuselekanga kubantu abane-allergies yamaqanda:
Ulwelo oluqhelekileyo luthatha indawo yeqanda kwiibhokisi
Iibhayi zeqanda
Iimveliso ezimhlophe zeqanda
UTshintsho ziindlela ezizezinye eziKhuselekileyo
Iimveliso zokutshintsha ezikhethekileyo ezingenamaqanda ziyafumaneka.
Zibizwa ngokuba ziindawo zamaqanda e-vegan.
Ngokuqhelekileyo zithengiswa kwifomu yomgubo.
Ziluncedo ekubhakeni.
Azinakusetyenziselwa indawo yamaqanda ekutyeni okufana nequiche.
I-Egg-Free Commercial Replacements
Ngalo lonke ixesha jonga izithako kwileyibhile phambi kokuba uthenge imveliso ethengiswe njengebambela okanye endaweni yayo ukuqinisekisa ukuba ayihlawulelwanga ngokupheleleyo.
Ezi mveliso zinokuqulatha i-soy, ubisi, okanye ezinye izinto ezibangela ukutya.
I-Vegan - ayinayo imveliso yezilwanyana, ezibandakanya amaqanda kunye nobisi.
Imifuno – isenokuba namaqanda njengoko engeyonyama kodwa ayimveliso yezilwanyana.
Ukungazi ngokutya okunamaqanda
Hlala unolwazi ngamaqanda afihlwe kwezinye iimveliso zokutya, ezinje ngeekeyiki, izonka, iipastries, noodles, crackers, kunye neecereals.
I-Federal Food Allergen Labeling and Consumer Protection Act ifuna ukuba zonke iimveliso ezipakishweyo zokutya eziqulathe amaqanda njengesithako. Makudweliswe igama elithi iqanda kwileyibhile . (Ukutya kwe-US kunye noLawulo lweziyobisi. 2022 )
Ezinye izithako ezibonisa amaqanda kwimveliso ziquka:
IAlbumin
Iglobhulin
I-Lysozyme
Lecithin
Livetin
Vitellin
Izithako eziqala nge-ova okanye i-ovo.
Iimpawu zokwaliwa
Iimpawu zinokubandakanya: (John W. Tan, Preeti Joshi 2014 )
Ukusabela kolusu - i-hives, i-rash, okanye i-eczema.
I-Allergic conjunctivitis - ukurhawuzelelwa, amehlo abomvu, anamanzi.
I-Angioedema - ukudumba kwemilebe, ulwimi, okanye ubuso.
Iimpawu zomoya - ukuphefumla, ukukhohlela, okanye impumlo evuzayo.
Iimpawu zesisu - isicaphucaphu, isisu esibuhlungu, isifo sohudo okanye ukuhlanza.
Ukusabela okubukhali - okufana ne-anaphylaxis, kunokubangela ukusilela kwenkqubo yamalungu amaninzi.
I-Anaphylaxis yimeko engxamisekileyo kwaye ifuna unyango olukhawulezileyo.
Isikhokelo soKutya ukutya, i-Hypersensitivity kunye nokunganyamezeli
VIDEO
Ucaphulo
Ukutya kwe-US kunye noLawulo lweziyobisi. (2022). Ukutya kweAllergen Labeling kunye noMthetho woKhuseleko loMthengi (FALCPA). Ifunyenwe kwi www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa
Tan, JW, & Joshi, P. (2014). Ukwaliwa kwamaqanda: uhlaziyo. Ijenali yezifo zabantwana kunye nempilo yomntwana, i-50 (1), i-11-15. doi.org/10.1111/jpc.12408
by UGqr Alex Jimenez impilo , isondlo
Ngaba isonka sepita sinokuba yinto enokwenzeka kubantu abazama ukutya ngokusempilweni?
Isonka sePita
Isonka sePita sisonka esinegwele esinegwele esingqukuva esenziwe ngomgubo wengqolowa. Xa ubhaka, intlama ijika ibe ngamacandelo amabini. Ezi zingqimba zenza ipokotho enokuthi izaliswe yimifuno, inyama, okanye iiprotheni zemifuno. Isonka se-pita sibonelela ngezibonelelo zempilo ngenxa yokubala kwayo okuphantsi kwecarbohydrates, isixa sezondlo kwinkonzo enye, kunye nokusetyenziswa komgubo wengqolowa.
isondlo
Ulwazi lwesondlo kwisonka esinye se-pita yi-39 grams. (ISebe lezoLimo lase-US ngo-2021 )
Iicarbohydrates - 17 grams
Amafutha - 0.998 grams
Iiprotheni - 4.02 grams
Ifayibha - 1.99 grams
Isodium - 120 milligrams
Iiswekile - 0 grams
Iikhalori - 90.1
I-carbohydrate
Ubalo lwekhabhohayidrethi kwisonka sepita yi-17 grams ngokuphakelwa okanye ngaphezulu kancinci inani le-carb enye - i-15 grams , esetyenziselwa ukucwangcisa ukutya kubantu abanesifo seswekile.
Isonka esinga-keto sijikeleze i-20 grams ye-carbohydrates ngokuphakwa okanye isilayi.
Isonka se-pita sinesibalo esisezantsi se-carbohydrate kunezonka ezininzi.
Amafutha
Izonka ze-pita azinamafutha kakhulu.
Amafutha e-lipid apheleleyo angaphantsi kwe-2 grams, kuphela i-2% yexabiso lemihla ngemihla elicetyiswayo okanye i-RDA.
Isonka asinayo i-acids enamafutha okanye i-trans okanye i-saturated fat.
protein
Iigram ezine zeprotheyini zikwinkonzo enye yepita yesonka.
Umxholo weprotheyini ufumaneka kumgubo wengqolowa.
Iivithamini kunye neMinerals
Ezinye iiminerali kwisonka sepita ziquka:
I-calcium, kunye ne-60.1 milligrams ngokukhonza.
I-ayoni ene-1.08 milligrams kwinkonzo nganye - inceda umzimba ukuba wenze i-hemoglobin, iprotheyini kwiiseli ezibomvu zegazi ezithwala i-oksijini esuka emiphungeni. (Iziko leSizwe lezeMpilo, ngo-2023 )
Isodium ene-120 milligrams.
Ngokutsho kwe-Federal Drug Administration, eli lixabiso eliphantsi le-sodium. Nangona kunjalo, abantu ngabanye kufuneka bahlale beqaphela ukutya kwe-sodium kwaye banciphise ukuba bangabi ngaphezu kwe-2,300 milligrams ngosuku.
Umntu omdala oqhelekileyo udla malunga ne-3,400 milligrams ye-sodium ngosuku. (Ulawulo lokutya kunye neziyobisi, ngo-2022 )
Calories
Isitya esinye se-pita isonka sineekhalori ezingama-90.
Isonka se-pita sesandwich sineekhalori ezimbalwa kunezilayi ezibini zesonka esiqhelekileyo.
benefits
Izibonelelo zempilo ezinokuthi zibekho ziquka oku kulandelayo:
Amanqanaba eGlucose athotyiwe
Ingqolowa epheleleyo inokuba luncedo kumanqanaba eglucose.
I-American Diabetes Association icebisa ukuba ukukhetha isonka esineenkozo zengqolowa epheleleyo, njengesonka sepita, endaweni yesonka esimhlophe, kunokusebenza ukugcina amanqanaba eswekile yegazi ukuba angaqhubi. (Umbutho wesifo seswekile waseMelika ngo-2024 )
Inkxaso yokugaya
Isiqulatho sefayibha yesonka se-pita esipheleleyo sinokunceda inkqubo yokugaya ngokulawula ukuhamba kwamathumbu.
Iicarbohydrates ezintsonkothileyo zetyiswa kancinane kunecarbohydrates elula, zigcina umzimba ugcwele ixesha elide kwaye zinceda ekulawuleni ubunzima. (Harvard Health 2022 )
Umthombo weProtheyini
Isonka se-pita sinika isixa esisempilweni seprotheyini.
Ukutya kuqulethe malunga ne-8% yeprotheyini.
Ukutya isixa esifanelekileyo seprotheyini kunceda ekulungiseni izihlunu. (Harvard Health 2024 )
Utywala
Ukwaliwa okukhulu okanye ukunganyamezeli kunokubangela ukuba abantu bagqithise isonka. Oko abantu ngabanye kufuneka bayazi.
Izifo zeCeliac
Isifo seCeliac sisifo sofuzo esizimelayo esenzeka kubantu abaxhomekeke kwimfuza.
Abantu abanesifo abanakukwazi ukuginya i-gluten-iprotheni efumaneka kwingqolowa-enokukhokelela kumonakalo omncinci wamathumbu.
Abantu abafumana ubunzima besisu xa besitya ingqolowa kufuneka badibane nengcali yezempilo ukuze bavavanywe. (Isiseko seSifo seCeliac ngo-2023 )
Ukwalana kwengqolowa
Ukuxhatshazwa kwengqolowa kunokulinganisa iimpawu zesifo se-celiac, kodwa zizinto ezihlukeneyo.
Ukwaliwa kwenzeka xa umzimba uvelisa izilwa-buhlungu kwiiproteni zengqolowa.
Iimpawu ziquka i-anaphylaxis, ukudumba kunye nokurhawuzelelwa ngumlomo, ukuxinana kweempumlo, intloko ebuhlungu, i-cramps, isicaphucaphu, ukugabha kunye nobunzima bokuphefumla. (IKholeji yaseMelika yeAllergy, Isifuba, kunye ne-Immunology 2024 )
Abantu abarhanela ukwaliwa yingqolowa kufuneka badibane nomboneleli wezempilo malunga novavanyo lokwaliwa.
Ukunganyamezeli kweGluten
Ukunganyamezeli kweGluten kunokubangela iimpawu ezifanayo kwisifo se-celiac xa usitya iimveliso ezinegluten.
Iimpawu ziquka ukuqunjelwa, iintlungu zesisu, ukuqhina, ukuqaqanjelwa kwamalungu, ukudinwa, inkungu yengqondo, kunye nokudakumba. (Isiseko seSifo seCeliac ngo-2023 )
Ukulungiselela
Iinketho zokulungiselela isonka se-pita.
Galela isonka kwiisosi okanye kwiidiphu.
Sebenzisa isonka se-pita-pocket sandwiches kwaye uyigcwalise ngenyama kunye / okanye imifuno.
Sika isonka kwaye ubhakele ii-pita chips.
Sika isonka kwiibhubhu ezincinci kunye ne-toast njengenye indlela ye-croutons yeesaladi kunye neesobho.
Grill i-pita isonka .
Isifo seswekile kunye neentlungu zomqolo
VIDEO
Ucaphulo
USDA. Isonka sePita. (2021). Isonka sePita. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/2134834/nutrients
Iziko leSizwe lezeMpilo, iOfisi yezongezo zokutya. (2023). Intsimbi. Ifunyenwe kwi ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Ulawulo lokutya kunye neziyobisi. (2022). Sodium kwisidlo sakho. Ifunyenwe kwi www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
I-American Diabetes Association. (2024). Iintlobo zeecarbohydrates (Ukutya kunye neZondlo, uMba. diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates
Impilo yeHarvard. (2022). IFayibha (Umthombo weSondlo, umba. www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Impilo yeHarvard. (2024). Iprotheyini (Umthombo weSondlo, umba. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Celiac Disease Foundation. (2023). Yintoni isifo se-celiac? (Malunga neSifo seCeliac, umba. celiac.org/about-celiac-disease/what-is-celiac-disease/
IKholeji yaseMelika yeAllergy, Isifuba, kunye ne-Immunology. (2024). Ingqolowa (Iimeko Zokwalana Nezinto, Umba. acaai.org/allergies/alergic-conditions/ukutya/wheat-gluten/
by UGqr Alex Jimenez impilo , isondlo
Kubantu abajonge ukuphucula ukutya kwabo, ngaba ukwazi iintlobo ezahlukeneyo zetyuwa kunokunceda ekulungiseleleni ukutya kunye nempilo?
Iintlobo zeTyuwa
Ityuwa ivelisa incasa yendalo yokutya kwaye inokusetyenziswa njengesigcinakaliso. Iindidi zetyuwa ziza ngemibala eyahlukeneyo kunye neendlela zokuphekwa, incasa kunye nempilo. Abanye babonwa besempilweni xa kuthelekiswa netyuwa yetafile eqhelekileyo, njengetyuwa epinki ye-Himalayan kunye neetyuwa zolwandle ezahlukeneyo. Abanye abantu bayabakhetha ngenxa yokuba uninzi luhamba kancinci kwaye lunokuba neeminerali ezininzi ezifana nemagnesium kunye nepotassium. Nangona kunjalo, zonke iityuwa zisempilweni ngokumodareyitha, njengoko i-sodium iyinxalenye eyimfuneko yokutya okunokulinganisela. Nangona kubalulekile kwi umzimba , i-sodium inokuba yingozi xa isetyenziswe kakhulu. Uphononongo oluvavanya ityuwa yolwandle olupinki lwe-Himalayan olukwinqanaba labathengi olufumaneka eOstreliya lufumanise ukuba ukufumana uncedo olongezelelweyo lwezempilo lweminerali kolu hlobo lwetyuwa, abantu kufuneka batye kakhulu kangangokuba banyuse isixa sesodium emzimbeni ukuya kumanqanaba ayingozi. (UFlavia Fayet-Moore et al., 2020 )
ityuwa
Ityuwa yiminerali eyenziwe kwizinto ezidibeneyo:
Isodium-Na
I-Chlorine -Cl
Ngokudibeneyo, benza i-crystallized sodium chloride NaCl.
Uninzi lwemveliso yetyuwa iphuma kumanzi olwandle asele engumphunga kunye nemigodi yetyuwa. Iityuwa ezininzi ezisetyenziselwa ukulungisa ukutya zine-iodine. Iodine yongezwa kwiimveliso ezahlukeneyo zetyuwa ezisulungekileyo ukunceda ukuhlangabezana neemfuno zesondlo. Amanqanaba okuthathwa kwe-iodine awela ngaphantsi kwamaxabiso acetyiswayo anokubangela ukunqongophala kunye nokuphuhlisa i-goiter. I-Goiter inxulumene ne-hypothyroidism. (U-Angela M. Leung et al., 2021 ) Ukungabikho kwe-iodine kunokuba nemiphumo emibi ekukhuleni nasekuphuhliseni. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2023 )
Kubalulekile kwiMpilo
Ityuwa igcina ubomi kunye nokusebenza kakuhle komzimba. Isodium kunye neklorini zizinto ezibalulekileyo ezigcinayo:
Ibhalansi yeselula
Ukuhamba
Amanqanaba eswekile yegazi
Isodium yiminerali kunye ne-electrolyte. Ii-electrolyte eziqhelekileyo ziquka i-potassium, i-calcium, kunye ne-bicarbonate. Ngaphandle kwamanqanaba aneleyo e-sodium, ingqondo ayikwazi ukuthumela iimpembelelo eziyimfuneko kuwo wonke umzimba ukuze usebenze ngokufanelekileyo. Nangona kunjalo, ukusebenzisa ityuwa eninzi kunokubangela imiba yezempilo.
Ukutya okuphezulu kwetyuwa kubantu abanomdla kwityuwa kunokunyusa uxinzelelo lwegazi.
Oogqirha badla ngokucebisa ukuba abantu abanoxinzelelo lwegazi banciphise ukutya kwesodium okanye balandele ukutya okunesodium esezantsi.
Amanqanaba e-sodium aphakanyisiweyo nawo abangela ukugcinwa kwamanzi-kuqwalaselwa impendulo yokukhusela njengoko umzimba usebenza ukulawula amanqanaba e-sodium ye-serum yegazi ukugcina ibhalansi.
Ukuba amanqanaba aphezulu kakhulu, imeko eyaziwa ngokuba Unyango inokukhula, enokubangela:
Unxano olugqithisileyo
Ukuvutha
Ukuchama okungaqhelekanga
Uhudo
Amanqanaba e-sodium aphantsi kakhulu angakhokelela hyponatremia , enokubangela:
Ukukhathala
Ubuthathaka
Ukudideka
Uvavanyo lwegazi luya kuqinisekisa ukuba i-serum concentration ye-sodium iphezulu, iphantsi, okanye iqhelekileyo. (Ithala leencwadi lase-US leSizwe lezoNyango. MedlinePlus. 2022 )
iintlobo
Umyinge we-sodium ethathwa ngabantu abadala ujikeleze i-3,393mg ngosuku, phakathi kwe-2,000-5,000mg. Izikhokelo zincoma ubuninzi be-2,300mg ngosuku. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu kunye neSebe lezoLimo lase-US. 2020 ) Kungakhathaliseki ukuba kukutya okungenampilo okukhethiweyo njengokutya okucutshungulwayo okanye ulwazi olungalunganga lomxholo we-sodium xa upheka, uphando lwe-American Heart Association lubonise ukuba ngaphezu kwesiqingatha sabaphenduli bachaza ngokungachanekanga ukuba ityuwa yolwandle yayinomxholo ophantsi we-sodium kunetyuwa yetafile. (Umbutho weentliziyo zaseMelika. 2024 )
Isulungekisiwe – iTyuwa yeTafile
Ityuwa esulungekisiweyo/i-iodized igranuliwe kwaye isetyenziswa ngokuqhelekileyo ekuphekeni. Olu hlobo lucocwe kakhulu ukususa ukungcola kunye nokuphelisa umkhondo wamaminerali ahlala efumaneka kwiityuwa ezikhethekileyo. Ngenxa yokuba ityuwa icolekile, ii-anti-caking agents zongezwa ukuqinisekisa ukuba ityuwa ayidibani. Ezinye iityuwa zetafile zongeze iswekile kunye nezinye izongezo.
Ityuwa yetafile ecocekileyo imalunga ne-97-99% ye-sodium chloride (NaCl).
Iodine yongezwa ukukhusela ukunqongophala kwe-iodine.
Abantu abazama ukunciphisa ukutya kwesodium kodwa bahlangabezane namanqanaba e-iodine banokukwenza oko ngokutya okufana namaqanda, iimveliso zobisi kunye nentlanzi.
zaseKosher
Ityuwa ye-Kosher irhabaxa kwaye i-flakey kwaye inokongeza ubume oburhabaxa kwizitya nakwiziselo. Ityuwa ye-kosher ecocekileyo ayinazo izongezo ezifana ne-anti-caking agents kunye ne-iodine. Ubungakanani beekristale zetyuwa bulungele ukutsala ukufuma.
Ngetispuni nganye, ityuwa ye-kosher inesodium encinci kune-1 teaspoon yetyuwa yetafile.
Kuba inokhozo olurhabaxa, ityuwa encinci ingena kwicephe lokulinganisa.
ULwandle loTyuwa
Ityuwa yolwandle iveliswa kumanzi olwandle angumphunga kwaye iza njengeenkozo ezintle okanye iikristale ezinkulu. Imizekelo ibandakanya:
Ulwandle Olumnyama
Celtic
IsiFrentshi - fleur de sel
Ityuwa yolwandle lwaseHawaii
Ityuwa yolwandle inokuba nomkhondo weeminerali ezifana nentsimbi, i-potassium, kunye ne-zinc, enokuvelisa iincasa ezahlukeneyo ekuphekeni kodwa akukho zizibonelelo zempilo ezongezelelweyo ngokusetyenziswa okuqhelekileyo. Ezinye iityuwa zolwandle zinokuqulatha izixa zemicroplastics. Nangona kunjalo, uphando lubonisa ezi zixa-mali ziphantsi kakhulu ukuba zivumele iinkxalabo zempilo yoluntu. (U-Ali Karami et al., 2017 )
I-Himalayan Pink ityuwa
Ityuwa epinki yeHimalayan yombiwa kuluhlu lwetyuwa ebomvu ePakistan, indawo yesibini ngobukhulu emhlabeni, nakwiintaba zeAndes zasePeru. Landela izixa ze-iron oxide ukwenza ityuwa ibepinki. Ngokuqhelekileyo isetyenziswe ekupheleni kokupheka ukongeza incasa kunye ne-crunch. Ityuwa ye-Himalayan ithandwa ngenxa yeenzuzo zayo zempilo kunye neempawu zamaminerali. Nangona kunjalo, ukusebenzisa ityuwa ye-Himalayan ngaphezu kwezinye iintlobo azikho iinzuzo zempilo ezaziwayo. Abaphandi baphetha ukuba izibonelelo zempilo ezinokuthi zinikezelwe ngumxholo ophezulu wezondlo ziya kutshatyalaliswa ngumlinganiselo omkhulu wesodium eya kufuneka idliwe. (UFlavia Fayet-Moore et al., 2020 )
A baxhasi
Indawo yetyuwa iqulethe enye okanye yonke i-sodium kunye ne-potassium, i-magnesium, okanye ezinye iiminerali. I-substitutes ingaba sisiqingatha se-sodium chloride kunye nesiqingatha se-potassium chloride. I-Monosodium glutamate/MSG nayo ingasetyenziswa njengenye indlela. Uphononongo lufumanise ukuba ukufaka ityuwa endaweni ye-MSG kukhuselekile kwaye kuthelekiseka nencasa yetyuwa. (UJeremiya Halim et al., 2020 ) Abantu bahlala besebenzisa izinto ezithatha indawo ye-sodium-restricted diet kodwa kufuneka bahlole ugqirha wabo ngaphambi kokuba basebenzise ezi mveliso, ngakumbi ukuba baneengxaki zezintso.
Umzimba ngokulinganayo - I-Chiropractic + Fitness + Nutrition
VIDEO
Ucaphulo
Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020) . Uhlalutyo lweMineral Composition yeTyuwa ePinki efumaneka eOstreliya. Ukutya (Basel, Switzerland), 9(10), 1490. doi.org/10.3390/foods9101490
Leung, AM, Braverman, LE, & Pearce, EN (2012). Imbali yokuqiniswa kwe-iodine yase-US kunye nokuxhaswa. Izondlo, 4 (11), 1740-1746. doi.org/10.3390/nu4111740
AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2023). Iodine: Iphepha leNyaniso kwiiNgcali. Ifunyenwe kwi ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
Ithala leencwadi lase-US leSizwe lezoNyango. MedlinePlus. (2022). Uvavanyo lwegazi lwesodium. Ifunyenwe kwi medlineplus.gov/lab-tests/sodium-blood-test/
ISebe lezoLimo lase-US. FoodData Central. (2020). Ityuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients
ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu kunye neSebe lezoLimo lase-US. (2020). 2020–2025 iziKhokelo zokutya kwabaseMelika. Ifunyenwe kwi www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Umbutho weentliziyo zaseMelika. (2024). Ityuwa yoLwandle vs. Ityuwa yeTafile (Ukuphila NgokuseMpilweni, umba. www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt
Karami, A., Golieskardi, A., Keong Choo, C., Larat, V., Galloway, TS, & Salamatinia, B. (2017). Ubukho be-microplastics kwiityuwa zorhwebo ezivela kumazwe ahlukeneyo. Iingxelo zenzululwazi, 7, 46173. doi.org/10.1038/srep46173
Halim, J., Bouzari, A., Felder, D., & Guinard, JX (2020). I-Tyuwa Flip: Ukunciphisa i-Sensory yokunciphisa ityuwa (kunye ne-sodium) kunye ne-monosodium glutamate (MSG) kwi-"Better-for-You" ukutya. Ijenali yenzululwazi yokutya, i-85 (9), i-2902-2914. doi.org/10.1111/1750-3841.15354
by UGqr Alex Jimenez ukuphila qete , impilo
Kubantu abagqibe ekubeni baqalise ukwenza umthambo wokuzilolonga nempilo, ukuhamba yindawo entle yokuqalisa. Ngaba ukucwangcisa ishedyuli yomthambo wokuhamba kunokunceda abantu bagcine inkqubo yokomelela kunye nokuphucula ukunyamezela kunye nesantya esikhawulezayo?
IShedyuli yoCwangciso lokuHamba umthambo
Ngelixa naliphi na inani lokuhamba linceda impilo, abantu banokunyusa izibonelelo ngokuhamba ngaphezulu ngeveki okanye ngokunyusa isantya. Ukuhamba ngokukhawuleza kwemizuzu engama-30 ngosuku, iyonke imizuzu eyi-150 ngeveki, kucetyiswa ziingcali zempilo ukunciphisa imingcipheko yesifo sentliziyo, isifo sohlangothi, isifo seswekile kunye nezinye iimeko. (Amaziko oLawulo noThintelo lweZifo. 2022 )
Abantu abaneemeko zempilo eziqhubekayo kufuneka bathethe nogqirha wabo ngaphambi kokuba baqalise nayiphi na inkqubo entsha yomthambo.
Abaqalayo bakhuthazwa ukuba bagxininise ekusebenziseni ukuhamba ngendlela efanelekileyo kunye nobuchule bokuphucula ngokuthe ngcembe amandla kunye nokunyamezela.
Ukunyuka kwexesha okanye ukuqina kunokunceda ukuba ukulahleka kwesisindo kuyinjongo.
Ukuphucula ukutya kwakhona kuyimfuneko kwiziphumo ezilungileyo.
Abantu ngabanye banokwakha imikhwa ephilileyo yokuhamba ngokulandela umkhondo.
kwiShedyuli
lokuhlola
Abantu ngabanye banokuhamba ngaphandle, ngaphakathi, okanye kwi-a yokunyathela .
Nxiba izihlangu ezifanelekileyo zemidlalo kunye nempahla.
Jonga ukuma kokuhamba.
Hamba ngesantya esilula imizuzu embalwa ngaphambi kokuthatha isantya.
IVeki yokuqala
Umzekelo wendlela ishedyuli yomthambo enokujongeka ngayo, kodwa kuyacetyiswa ukuba udibane nomqeqeshi oqeqeshiweyo ukuze enze isicwangciso somthambo somntu ngamnye.
Qala ngokuhamba ngemizuzu eyi-15 ngesantya esilula.
Hamba iintsuku ezintlanu kwiveki yokuqala.
Ukwakha umkhwa onempilo yinjongo, ngoko ke ukuhambelana kubalulekile.
Yandisa iintsuku zokuphumla, njengokwenza iintsuku ezi-3 nezi-6 zokuphumla.
Injongo yeveki - 60 ukuya kwi-75 imizuzu
Iveki yesibini
Yongeza imizuzu emihlanu, ngoko ixesha lokuhamba landa ngokuthe ngcembe.
Injongo yeveki - 80 ukuya kwi-100 imizuzu
IVeki yesiThathu
Yongeza eminye imizuzu emihlanu ngeseshoni nganye, ngoko ukuhamba kwandisa ukuya kwimizuzu engama-25.
Injongo yeveki - 100 ukuya kwi-125 imizuzu
IVeki yesine
Yongeza enye imizuzu emihlanu ukwandisa uhambo ukuya kwimizuzu engama-30.
Injongo yeveki - 120 ukuya kwi-150 imizuzu
Abantu abafumana nayiphi na iveki inzima bayacetyiswa ukuba baphinde loo veki endaweni yokongeza ixesha de bakwazi ukuqhubela phambili ngokwemvelo. Nje ukuba ukwazi ukuhamba imizuzu engama-30 ngexesha ngokukhululekileyo, abantu balungele iindlela ezahlukeneyo zokuzilolonga ukuze bongeze amandla kunye nonyamezelo. Isicwangciso sokuhamba ngeveki sinokubandakanya:
Ukuhamba ixesha elide
Ukuhamba ngoxinzelelo oluphezulu
Ukuhamba ngokukhawuleza ukwakha
Umqali wokuhamba ngesantya
Injongo yomntu ngamnye kufuneka ibe kukuhamba ngokukhawuleza ukuze afumane umthambo ophakathi. Obu bubunzulu obunxulunyaniswa nezona zibonelelo zempilo zininzi.
Ukuhamba ngokukhawuleza kufuneka uzive ngathi:
Ukuphefumla kunzima kunesiqhelo.
Ukwazi ukuqhuba incoko epheleleyo ngelixa uhamba.
Hayi ngaphandle komphefumlo. (Siti Ruzita Mahmod et al., 2018 )
Ukuba isantya siyacotha kwaye nesantya sentliziyo sisezantsi kwiiveki zokuqala, oku kuqhelekile.
Injongo yokuqala kukuhamba i-30 ukuya kwimizuzu engama-60 ngosuku ngaphandle kokulimala.
Ukongeza isantya kunye nokuqina ngokuthe ngcembe.
Ukuhlala ungaguquguquki ekuhambeni rhoqo ngaphambi kokuzama ukuhamba ngokukhawuleza nangaphezulu.
Ukusebenzisa ukuhamba ngendlela efanelekileyo kunye nokunyakaza kwengalo kuya kunceda ukuhamba ngokukhawuleza.
Ukunciphisa umngcipheko wokulimala, ngokuthe ngcembe ukwandisa ubude bokuhamba okanye isantya, ukutshintsha kuphela icandelo elinye ngexesha.
Abantu banokucinga ngokujoyina iqela lokuhamba okanye iklabhu ukuze kubekho abanye abahamba nabo kunye nenkuthazo yokugcina ukuhamba rhoqo.
Ukuzivocavoca kweKhaya lokuNceda iintlungu
VIDEO
Ucaphulo
Amaziko oLawulo noThintelo lweZifo. (2022). Mngakanani Umsebenzi WoMzimba ofunwa ngabantu abadala? Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/adults/index.htm
Amaziko oLawulo noThintelo lweZifo. (2022). Umlinganiselo woMsebenzi woMzimba. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/index.html
Amaziko oLawulo noThintelo lweZifo. (2022). UJoliso lweNtliziyo ekujoliswe kuyo kunye nokuqikelelwa kweNtliziyo ePhezulu. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Iziphumo zokuzilolonga kwentliziyo eyongeziweyo kwisantya sokuthetha kunye noqikelelo lokuqina komthambo kusetyenziswa uvavanyo lwentetho yokubala. Ijenali yesayensi yonyango lomzimba, 30 (7), 933-937. doi.org/10.1589/jpts.30.933
by UGqr Alex Jimenez Unyango lwe-Acupuncture , Ubuhlungu obungapheliyo , impilo , Unyango , I-Viscerosomatic Reflex
Ngaba abantu abajongene ne-myofascial pain syndrome emizimbeni yabo banokulufumana isiqabu abalufunayo nge-acupuncture?
intshayelelo
Inkqubo ye-musculoskeletal ine-ligaments ezininzi, amalungu, izicubu ezithambileyo, kunye nezihlunu ezivumela umzimba ukuba uhambe ngaphandle kokuva intlungu okanye ukungakhululeki. Inkqubo ye-musculoskeletal inamalungu aphezulu kunye nangaphantsi komzimba, kwaye i-quadrant nganye inomsebenzi othile ekufuneka iwenze. Intloko isebenza ngentamo kwiindawo eziphezulu zomzimba ukuze ivumele ukuba ijike kwaye ihambe. Amagxa asebenza ngeengalo kunye nezandla ukuvumela ukuguquguquka ngelixa uzinzisa intamo. Kwiinxalenye zomzimba ezisezantsi, iinqumlo kunye nemilenze zizinzisa ubunzima bomzimba ophezulu kwaye uncede i-quadrants ehlukeneyo iguquguquke, yandise, kwaye ijikeleze ngaphandle kwentlungu. Nangona kunjalo, xa imikhosi ebuhlungu okanye eqhelekileyo iqala ukuchaphazela umzimba, inokukhokelela kwintlungu kunye nokungahambi kakuhle, kuxhomekeke kubunzima. Xa oku kusenzeka, kunokubangela ukuba imicu ye-muscle ukusuka kumacandelo omzimba angaphezulu nasezantsi ukuba ibe ngqongqo kwaye yenze amaqhuqhuva amancinci abizwa ngokuba zii-trigger points ezibangela intlungu ye-myofascial. Oku kubangela ukuba abantu abaninzi bangonwabi rhoqo kwaye beve iintlungu kwiindawo ezahlukeneyo zomzimba. Nangona kunjalo, kukho unyango oluninzi olunokunciphisa intlungu evela kumanqaku e-trigger kunye nokubuyisela ukusebenza kwemisipha emzimbeni. Inqaku lanamhlanje livavanya indlela i-myofascial pain syndrome echaphazela ngayo umzimba, ukuba unyango olungasebenzisi utyando olufana ne-acupuncture lunokunciphisa njani intlungu ye-trigger point, kunye nendlela i-acupuncture enokubuyisela ngayo ukusebenza komzimba. Sithetha nababoneleli bezonyango abaqinisekisiweyo ababandakanya ulwazi lwezigulane zethu ukubonelela ngeendlela ezahlukeneyo zonyango ukunciphisa imiphumo ye-myofascial pain syndrome emzimbeni. Siyazisa izigulana ukuba iindlela zonyango ezingasebenzisi utyando ezifana ne-acupuncture zinokunceda ukubuyisela ukusebenza komzimba okubangelwa yintlungu ye-myofascial. Sikhuthaza izigulane zethu ukuba zibuze imibuzo enzima kubaboneleli bethu bezonyango abahambelanayo malunga neempawu ezifana nentlungu abazifumanayo kwi-myofascial pain syndrome echaphazela imizimba yabo. UDkt Alex Jimenez, D.C., usebenzisa olu lwazi njengenkonzo yezemfundo. isikhanyeli .
I-Myofascial Pain Syndrome echaphazela uMzimba
Ngaba uziva intlungu ephuma kwiindawo ezithile emzimbeni wakho, echaphazela indlela yakho yemihla ngemihla? Ngaba uziva naziphi na izikhalazo emqolo, emadolweni, engqinibeni, okanye emagxeni? Okanye ngaba unemiba yokuhamba echaphazela ukuhamba kwakho kwaye ikwenza uzive ungazinzi? Uninzi lwale miba abantu abajongene nayo yaziwa ngokuba yi-myofascial pain syndrome, kwaye inokubangela ukugcwala kweeprofayili zomngcipheko kwinkqubo ye-musculoskeletal system. I-Myofascial pain syndrome yingxaki yeentlungu ze-musculoskeletal ezivela kwizihlunu kunye ne-fascia ejikelezileyo. ( Tantanatip & Chang, 2023 ) Le meko eqhelekileyo ye-musculoskelet ibangela intlungu yendawo kwiindawo ezithile zomzimba okanye iintlungu ezibhekiselele kwiindawo ezahlukeneyo zemisipha. Xa umntu ejongene ne-myofascial pain syndrome, izihlunu zabo kwi-quadrants engaphezulu okanye ephantsi yomzimba ziya kuba zigqithise kwaye ziqiniswe ngokuphindaphindiweyo ngokuphindaphindiweyo okunokubangela amaqhuqhuva amancinci aziwa ngokuba ngamanqaku e-trigger anokuba ngumthombo apho intlungu inokuvela khona. Xa abantu bejongene ne-myofascial pain syndrome emizimbeni yabo, baya kwazisa oogqirha babo bokuqala ukuba bafumana intlungu kwiindawo ezahlukeneyo emizimbeni yabo ebangela intlungu. Ugqirha ke uya kubuza umntu imibuzo emininzi kwaye avavanye apho kwenzeka khona intlungu. Ugqirha uya kuphinda athathe ingqalelo kwimihla ngemihla yomntu, evumela ugqirha ukuba ahlolisise ukuba i-myofascial pain syndrome idlala.
Xa i-myofascial pain syndrome ichaphazela ukusebenza komzimba, inokuza kwiintlobo zentlungu ye-nociceptive kunye nentlungu ye-neuropathic. Xa iintambo ze-muscle kwiindawo eziphezulu kunye nezisezantsi zijongene namanqaku e-trigger, iingcambu ze-nerve ezijikelezayo ezibonelela nge-sensory-motor function kwiingalo nasemilenzeni zinokucaphuka, zibangele ububele bendawo, intlungu echazwe, kunye nokunyanzeliswa kweengcambu ze-nerve ezingabangela Izihlunu zinikezela kukwenzakala kwemisipha kunye nokugcwala kwemisipha. ( UFernandez-de-Las-Penas et al., 2023 ) Ukuza kuthi ga ngelo xesha, i-myofascial pain syndrome inokuchaphazela umgangatho wobomi bomntu njengeendlela zokuxilonga ezidityanisiweyo kunye noxinzelelo lwengqondo oluchaphazela izihlunu lunokuthi lube luncedo kumanqaku okuqalisa. ( Sabeh et al., 2020 ) Nangona kunjalo, xa iintlungu ziba buhlungu kwizihlunu ezibangelwa yi-myofascial pain syndrome, abantu abaninzi baya kuqalisa ukufuna unyango ukuze bangagcini nje ukunciphisa intlungu kodwa babuyisele ukusebenza komzimba wabo.
Indlela engeyiyo Utyando kwiMpilo-Video
VIDEO
Ngaba ukhe wajongana neentlungu eziqaqambayo okanye ezihlala kwindawo kwindawo ezahlukeneyo zomzimba? Kuthekani ngokufumana imiba yokuhamba xa uhambisa iziphelo zakho eziphezulu okanye ezisezantsi? Okanye ngaba ufumana imiba yozinzo ukusuka ekuhambeni ukusuka kwindawo ukuya kwenye? Uninzi lwezi meko ezinjengeentlungu ezinxulumene ne-myofascial pain syndrome echaphazela inkqubo ye-musculoskeletal system. Xa umzimba womntu ujongene ne-myofascial pain syndrome, kunokuba nzima ukuxilonga ngenxa yemisipha echaphazelekayo ebangela intlungu echazwe. Ngelo xesha, xa umntu ejongene ne-myofascial pain syndrome akafumani unyango lokunciphisa intlungu, kunokukhokelela kwiingxaki ezinkulu zempilo ezifana:
Ukukhubazeka kokuhamba Iintlungu zemisipha kunye ne-hypersensitivity Imiba yemisipha Imiba ye-Neurological
Xa abantu abane-myofascial pain syndrome befuna unyango, bafuna unyango olungabizi kakhulu olunokuthi ludityaniswe nezinye iindlela zonyango ezinokunceda ukunciphisa intlungu kunye nokubuyisela umsebenzi womzimba kwimida. Unyango olungasebenzisi utyando lunokuba sisisombululo kubantu abaninzi ngenxa yokuba alubizi kakhulu kwaye lunokwenzelwa umntu. Le vidiyo ingentla ibonisa indlela unyango olungenalo utyando olufana nokhathalelo lwe-chiropractic lunokunceda ukubuyisela umzimba ngokusebenzisa i-manual kunye ne-mechanical manipulation enokuthi yolule kwaye ifumane amanqaku e-trigger ngelixa ibuyisela umsebenzi womzimba kwimida.
I-acupuncture yokunciphisa iintlungu ze-Trigger Point
Xa umntu engena kunyango olungelulo utyando lwe-myofascial pain syndrome, i-acupuncture inokuba yimpendulo. I-acupuncture yindlela yonyango yaseMpuma evela e-China eyenziwa ziingcali eziqeqeshwe kakhulu ezinelayisensi. Ke, i-acupuncture inokunceda njani ukunciphisa intlungu ye-trigger point from myofascial pain syndrome? Ii-Acupuncturists zisebenzisa iinaliti eziqinileyo, ezinqabileyo kakhulu ukuze zizibeke kwiindawo ezithile emzimbeni ukunciphisa iimpawu ezibhekiselele kwiintlungu ezibangela imiba. Oku kubangela ukuba i-myofascial trigger points ingasebenzi kwaye, iyanciphisa uxinzelelo lwegazi lwe-intramuscular, ikhulula ukutsalwa kwe-musculoskeletal engalinganiyo, kwaye iphucula ibhalansi yomatshini kwiindawo eziphezulu kunye nezisezantsi. ( Lin et al., 2022 )
I-acupuncture yokubuyisela umsebenzi womzimba
I-acupuncture ngokuqhelekileyo isetyenziselwa ukubuyisela ukuhamba okuqhelekileyo kwamandla emzimbeni. Sekunjalo, kwixesha langoku, kubonakaliswe ukuba kuneziphumo ezininzi ezintle kwiinkqubo ze-nervous central kunye ne-peripheral. Ngoko ke, ekubeni i-myofascial pain syndrome i-nociceptive kunye ne-neuropathic, imiphumo ye-acupuncture inokutshintsha imbono yentlungu ngelixa ibangela ukuba inkqubo yokuphulukisa yendalo yomzimba ibuyiselwe. ( UKelly noWillis, ngo-2019 ) Ngexesha elifanayo, i-acupuncturists inokubetha ngobumnene kwaye ivuselele i-tendon echaphazelekayo kunye ne-myofascial ukuze ifake i-muscle twitch ukuze ikhulule i-muscle eqinile. ( Qiu et al., 2023 ) Oku kuvumela umzimba ukuba ukhululeke kwaye unceda ukunciphisa amathuba okubangela ukuba amanqaku abuyele kwi-facia ye-muscle. Kubantu abafuna unyango lwe-myofascial pain syndrome, ukubandakanya i-acupuncture ingaba sisisombululo sokubuyisela ukusebenza komzimba kwi-musculoskeletal system.
Ucaphulo
UFernandez-de-Las-Penas, C., Nijs, J., Cagnie, B., Gerwin, R. D., Plaza-Manzano, G., Valera-Calero, J. A., & Arendt-Nielsen, L. (2023). I-Myofascial Pain Syndrome: I-Nociceptive Condition Comorbid kunye ne-Neuropathic okanye i-Nociplastic Pain. Ubomi (Basel) , 13 (3). doi.org/10.3390/life13030694
Kelly, R. B., & Willis, J. (2019). I-acupuncture ngenxa yeentlungu. Ugqirha wezeMerika waseMerika , 100 (2), 89-96. www.ncbi.nlm.nih.gov/pubmed/31305037
www.aafp.org/pubs/afp/issues/2019/0715/p89.pdf
Lin, X., Li, F., Lu, H., Zhu, M., & Peng, T. Z. (2022). I-acupuncture ye-myofascial pain trigger points kunyango lwe-knee osteoarthritis: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. Iyeza (Baltimore) , 101 (8), e28838. doi.org/10.1097/MD.0000000000028838
Qiu, X. H., Yang, X. Y., Wang, Y. Y., Tian, S. L., Yan, Y. B., Xu, A. P., Fu, F., Wen, F. Y., Yang, Y., Zhang, Y., Zhang, Y. Q., Yang, Z. W. , Xu, C., Sun, Q. H., Wu, X. L., Dai, X. Y., Li, N., & Cheng, K. (2023). I-Myofascial acupuncture ngokubhekiselele kwi-acupuncture yesiqhelo yentlungu yentamo yomatshini: iprotocol yelingo elilawulwa ngokungahleliwe le-multicentre. BMJ Open , 13 (8), e068129. doi.org/10.1136/bmjopen-2022-068129
Sabeh, A. M., Bedaiwi, S. A., Felemban, O. M., & Mawardi, H. H. (2020). I-Myofascial Pain Syndrome kunye noBudlelwane Bayo kwi-Trigger Points, i-Facial Form, i-Muscular Hypertrophy, i-Deflection, i-Joint Loading, i-Body Mass Index, Ubudala kunye neSimo seMfundo. J Int Soc Prev Community Dent , 10 (6), 786-793. doi.org/10.4103/jispcd.JISPCD_328_20
Tantanatip, A., & Chang, K. V. (2023). I-Myofascial Pain Syndrome. Kwi StatPearls . www.ncbi.nlm.nih.gov/pubmed/29763057
isikhanyeli
by UGqr Alex Jimenez Unyango lwe-Acupuncture , impilo , I-Hip Pain kunye nokuphazamiseka , Unyango , I-Viscerosomatic Reflex
Kubantu abava iintlungu ze-pelvic, ngaba ukubandakanya i-acupuncture kunokunceda ukunciphisa kunye nokunciphisa iintlungu ezisezantsi?
intshayelelo
Kwinkqubo ye-musculoskeletal, iindawo eziphezulu kunye nezantsi zomzimba zinemisebenzi yokuvumela umphathi ukuba aqhube. Amacandelo omzimba aphantsi anika uzinzo kwaye agcine i-posture efanelekileyo, enokunceda izihlunu ezijikelezayo zibe namandla kwaye zikhusele izitho ezibalulekileyo. Amalungu amathambo emzimbeni anceda ukuqinisekisa ukuba ubunzima bomzimba womntu busasazwa ngokulinganayo. Kwinkqubo ye-musculoskeletal, ummandla we-pelvic kwinxalenye yomzimba ophantsi unceda ngokuzinza kwaye unikeze umsebenzi oqhelekileyo womchamo emzimbeni. Nangona kunjalo, xa izinto eziqhelekileyo kunye nezibuhlungu ziqala ukuchaphazela iindawo ezisezantsi zomzimba, kunokukhokelela kwimiba efana neentlungu ezinokubangela intlungu echazwe kwi-visceral kumqolo ongaphantsi, kwaye inokwenza abantu abaninzi bacinge ukuba bafumana intlungu ephantsi. , enye yeempawu ezinxulumene neentlungu ze-pelvic. Xa abantu abaninzi beva iintlungu ze-pelvic ezinxulumene neentlungu ezisezantsi, abaninzi baya kukhetha ukufuna unyango lokunciphisa iimpawu ezifana neentlungu kunye nokubuyisela ukusebenza komzimba wabo. Inqaku lanamhlanje lijonga indlela iintlungu ze-pelvic ezinxulunyaniswa ngayo neentlungu ezisezantsi kunye nendlela unyango olufana ne-acupuncture lunokunceda ngayo ukunciphisa iintlungu ze-pelvic ezinxulumene neentlungu ezisezantsi kunye nokubonelela ngesiqabu. Sithetha nababoneleli bezonyango abaqinisekisiweyo ababandakanya ulwazi lwezigulane zethu ukubonelela ngeendlela ezahlukeneyo zonyango zokunciphisa iintlungu ezisezantsi ezihambelana neentlungu ze-pelvic. Sikwaxelela izigulane ukuba iindlela zonyango ezingasebenzisi utyando ezifana ne-acupuncture zinokunceda njani ukunciphisa iintlungu ze-pelvic. Sikhuthaza izigulana zethu ukuba zibuze imibuzo enzima kubaboneleli bethu bezonyango abanxulumeneyo malunga neempawu ezinjengeentlungu abahlangabezana nazo ezihambelana neentlungu ze-pelvic ezibangela imiba kwimihlana yabo ephantsi. UDkt Alex Jimenez, D.C., usebenzisa olu lwazi njengenkonzo yezemfundo. isikhanyeli .
Iintlungu zePelvic zinxulunyaniswa njani neentlungu ezisezantsi?
Ngaba ukhe waziva iintlungu ezibuhlungu ngenxa yokuhlala ngokugqithisileyo okubangela iintlungu kumqolo wakho osezantsi okanye kwingingqi ye-pelvic? Ngaba uziva uqinile kumqolo wakho osezantsi kunye nommandla we-pelvic ngenxa yokuma kakubi? Okanye ngaba uziva uxinezeleke kakhulu kwindawo yakho ye-pelvic? Xa abantu abaninzi bejongana nale miba efana neentlungu, ihambelana neentlungu ze-pelvic. Ngoku, intlungu ye-pelvic yintlungu eqhelekileyo, ekhubazayo, eqhubekayo ehambelana ne-comorbidities ene-multifactorial kwaye idla ngokuba yintlungu ephakathi. ( Dydyk & Gupta, 2023 ) Ngelo xesha, intlungu ye-pelvic ingumngeni wokuxilonga ngenxa ye-multifactorial kunye nokwabelana ngeengcambu ezininzi ze-nerve ezisasazwayo kwaye zidibene kunye nommandla we-lumbar. Ukuza kuthi ga ngoku, oku kubangela iintlungu ezigqithiselweyo kumqolo ongezantsi kwaye kubangela ukuba abantu abaninzi bacinge ukuba banentlungu esezantsi yomqolo xa, eneneni, bejongene neentlungu ze-pelvic. Oku kungenxa yokuba izihlunu zomgangatho we-pelvic ziba buthathaka, nto leyo enokubangela ukuba abantu abaninzi bakhule kakubi, okukhokelela kwiintlungu ezisezantsi emva kwexesha.
Ukongezelela, xa ummandla we-pelvic ungahambelani kakuhle ngenxa yokunyakaza okuphindaphindiweyo okubangela intlungu ephantsi, inokubangela ukuba izihlunu ezijikelezileyo zigqithise kwaye zikhululeke malunga neengqungquthela ze-sacroiliac. ( Mutaguchi et al., 2022 ) Xa oku kwenzeka, izihlunu ezijikelezileyo ezijikeleze i-hips kunye ne-back back zinokuthi zibe buthathaka, ezikhokelela kwi-pelvic yangaphambili kwaye ibangele ukuguqulwa kwendawo ye-lumbopelvic.
Ekubeni indawo ye-lumbopelvic ikwiinxalenye zomzimba ezisezantsi, inokubangela ukuguqulwa kwesakhiwo samathambo omzimba, okukhokelela kwiintlungu ezisezantsi. Xa inani elikhulayo labantu lijongana nokukhubazeka komgogodla, baya kugcina indawo yokuma ngelixa bekhusela ubunzima babo obuphakathi ukuba baqhubele phambili ngokusebenzisa izihlunu zabo ze-pelvic ukuze bahlawule ubunzima babo. ( Murata et al., 2023 ) Xa oku kwenzeka, kubangela ukuba imisipha engundoqo ejikelezileyo kunye nezihlunu zangasemva zigqithise, ezibangela ukuba izihlunu ze-accessory zivelise amandla amaninzi kwaye zenze imisebenzi yokuqala yemisipha. Oku kubangela imiba yomchamo kunye nezihlunu ezibangela iintlungu ezibhekiselele kwi-tomato-visceral kwi-musculoskeletal system. Nangona kunjalo, kukho iindlela ezininzi zokunciphisa intlungu ye-pelvic ehambelana neentlungu ezisezantsi ngelixa ubuyisela umsebenzi we-pelvic kunye nokubuyisela amandla emisipha kwimisipha engundoqo ejikelezayo kwingingqi ye-pelvic.
Ngaba sisitshixo sokuPhilisa-Ividiyo
VIDEO
Ngaba ukhe wafumana nakuphi na ukuqina kwezihlunu ezinqeni zakho, umva osezantsi, okanye ummandla we-pelvic? Ngaba uziva unoluhlu olulinganiselweyo lokunyakaza kusasa, kuphela ukuba uzive ungcono imini yonke? Okanye ngaba ufumana imiba yesinyi ehambelana neentlungu ezisezantsi? Uninzi lwezi meko ezinjengeentlungu zinxulunyaniswa neentlungu ze-pelvic kwaye zinokubangela imiba eqhelekileyo yeentlungu zangasemva ezibangela ukuba abantu abaninzi bazingele kwaye bahlale besezintlungwini. Ekubeni intlungu ye-pelvic i-multifactorial musculoskeletal disorder, inokudibaniswa ne-comorbidities enokubangela imiba kwingingqi ye-lumbar yomgogodla kwaye ichaphazele ukuhamba komzimba. Nangona kunjalo, unyango oluninzi lunokunciphisa imiphumo yeentlungu ze-pelvic kunye nokubuyisela ukuhamba okuphantsi komzimba. Xa kuziwa ekujongeni unyango, abantu abaninzi baya kukhangela unyango olungabizi kakhulu kwaye lunokunceda ekunciphiseni iintlungu ezidluliselweyo ezinxulumene neentlungu ezisezantsi kunye ne-pelvic. Ividiyo engentla ibonisa indlela unyango olungenalo utyando lunokunceda ukubuyisela ukuhamba kwiindawo ezisezantsi.
I-acupuncture yePelvic kunye neentlungu ezisezantsi
Xa kuziwa kunyango olungalulo utyando, abantu abaninzi baya kufuna unyango olungabizi kakhulu. Unyango olunje ngokhathalelo lwe-chiropractic, ukudodobala komqolo, kunye nonyango lwe-massage lunokunceda ukunciphisa iintlungu ezisezantsi, kodwa kwiintlungu ze-pelvic, abantu abaninzi baya kufuna i-acupuncture. I-acupuncture yindlela yonyango eyenziwa yingcali eqeqeshwe kakhulu esebenzisa iinaliti eziqinileyo kodwa ezincinci kwiindawo ezithile zomzimba. Ngoko ke, kubantu abajongene neentlungu ze-pelvic, i-acupuncture inokunceda ukubuyisela ibhalansi yamandla ehambelana nezitho zangaphakathi ezibangela intlungu. (Yang et al., 2022) I-acupuncture inokunceda ukubuyisela amandla kummandla we-pelvic ngokuhambisa amandla emzimbeni kunye nokunceda ukunciphisa ukukhubazeka kunye nokuphazamiseka kokusebenza. ( I-Pan et al., 2023 ) I-acupuncture inokunciphisa iintlungu ezisezantsi ngokukhetha amanqaku athile anokuthi aphembelele iindawo phakathi kwezinqe kunye nomva ukuze uvule ukujikeleza kwi-muscle. ( Sudhakaran, 2021 ) Xa abantu abaninzi beqala ukufaka i-acupuncture njengenxalenye yesicwangciso sabo sonyango, banokulusebenzisa kunye nolunye unyango ukuze bazive bengcono kwaye baphucule impilo yabo.
Ucaphulo
Dydyk, A. M., & Gupta, N. (2023). Iintlungu Ezingapheliyo zePelvic. Kwi StatPearls . www.ncbi.nlm.nih.gov/pubmed/32119472
Murata, S., Hashizume, H., Tsutsui, S., Oka, H., Teraguchi, M., Ishomoto, Y., Nagata, K., Takami, M., Iwasaki, H., Minamide, A., Nakagawa, Y., Tanaka, S., Yoshimura, N., Yoshida, M., & Yamada, H. (2023). Imbuyekezo ye-Pelvic ehamba kunye nokungahambi kakuhle komgogodla kunye nezinto ezinxulumene nentlungu emva kuluntu ngokubanzi: isifundo somqolo we-Wakayama. Sci Rep , 13 (1), 11862. doi.org/10.1038/s41598-023-39044-2
Mutaguchi, M., Murayama, R., Takeishi, Y., Kawajiri, M., Yoshida, A., Nakamura, Y., Yoshizawa, T., & Yoshida, M. (2022). Ubudlelwane phakathi kweentlungu ezisezantsi kunye noxinzelelo lwe-urinary incontinence kwiinyanga ze-3 emva kokubeleka. Iziyobisi Discover Ther , 16 (1), 23-29. doi.org/10.5582/ddt.2022.01015
Pan, J., Jin, S., Xie, Q., Wang, Y., Wu, Z., Sun, J., Guo, T. P., & Zhang, D. (2023). I-acupuncture ye-Chronic Prostatitis okanye i-Phronic Pelvic Pain Syndrome: Ukuhlaziywa kweNkqubo eHlaziyiweyo kunye nohlalutyo lweMeta. Ulawulo lwePain Res , 2023 , 7754876. doi.org/10.1155/2023/7754876
Sudhakaran, P. (2021). I-acupuncture ngenxa yeentlungu ezisezantsi. Med Acupunct , 33 (3), 219-225. doi.org/10.1089/acu.2020.1499
Yang, J., Wang, Y., Xu, J., Ou, Z., Yue, T., Mao, Z., Lin, Y., Wang, T., Shen, Z., & Dong, W. (2022). I-acupuncture ye-back back kunye / okanye intlungu ye-pelvic ngexesha lokukhulelwa: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta yezilingo ezilawulwa ngokungahleliwe. BMJ Open , 12 (12), e056878. doi.org/10.1136/bmjopen-2021-056878
isikhanyeli
by UGqr Alex Jimenez impilo , isondlo
Kwicala elimnandi leetapile, ngaba ukugcadwa kwe-oveni kunye nokunikela ingqalelo kubungakanani besahlulo kunokwenza isidlo esisempilweni?
Iitapile ezigcadiweyo kwiOveni
Iitapile zinesitatshi, kodwa oko akuzenzi ukuba zingabi sempilweni. Kulapho abantu kufuneka bathathele ingqalelo ubukhulu besahlulo. Ukutya okunesitatshi okufana neetapile kufuneka kuthathe malunga nekota yepleyiti, ibe nendawo yemifuno kunye nomthombo weprotheyini.
Iifatata zinokubonelela ngomthombo olungileyo wevithamini C, calcium, magnesium, potassium, folate, kunye nefiber.
Iitapile ziphantse zingabinamafutha. (ISebe lezoLimo lase-US. 2019 )
Iitapile ziqulethe i-antioxidants ethile - i-lutein kunye ne-zeaxanthin.
Ezi antioxidants zinceda ukukhusela amehlo kwaye zincede ukunciphisa umngcipheko we-macular degeneration, nto leyo inokukhokelela ekulahlekelweni kombono. (Umesh C. Gupta Subhas C. Gupta 2019 )
Izithako
Iipounds ezi-2 ezibomvu okanye ezimhlophe, kunye nesikhumba esisele.
Iipuniwe ezi-2 zeoyile yomnquma.
2 iicephe ze-rosemary entsha egayiweyo.
1 ithispoon igalikhi, inqunyulwe.
1/2 itispuni yetyuwa.
1/4 ithisipuni pepper emnyama.
Ukulungiselela
Ukucwilisa i-oven ukuya kwi-425F.
Geza amazambane kwaye uvumele ukuba zome.
Iifatata azidingi ukuba zihlulwe, kodwa zinqumle iindawo ezingaphezulu.
Sika iitapile ezinkulu zibe ngamaqhekeza amabini-intshi.
Ukuba usebenzisa amazambane amancinci, angashiywa ngokupheleleyo.
Beka kwisitya sokubhaka kwinqanaba elilodwa.
Galela ioli yeoli.
Yongeza i-rosemary, igalikhi, ityuwa kunye nepepper.
Gcoba iitapile de zijikwe ngokulinganayo.
Yosa ingagqunywanga imizuzu engama-45 ukuya kwiyure e-1, ujike ngamanye amaxesha.
Iitapile zenziwa xa zihlatywa lula ngefolokhwe.
Iiyantlukwano kunye noTshintsho
I-rosemary eyomileyo ingasetyenziselwa endaweni yerosemary entsha, kodwa ayifuni kakhulu.
Iitipuni ezi-2 ziya kukwanela.
Ukuba akukho rosemary, i-thyme okanye i-oregano ingasetyenziswa.
Enye inketho kukusebenzisa indibaniselwano yemifuno ethandwayo.
Ukupheka kunye nokuPhaka
Xa u rosa, musa ukugqwesa amazambane kwi-pan yokubhaka, njengoko oku kunokubangela ukuba bapheke ngokungafaniyo okanye babe yi-mushy.
Qinisekisa ukuba iitapile zisasazwe kwaye zisasazwe kwinqanaba elinye.
Khetha amazambane aqinile kwaye angenayo i-tint eluhlaza.
Iitapile ezinombala oluhlaza ziqulethe ikhompawundi ebizwa ngokuba yi-solanine.
I-Solanine inencasa ekrakra kwaye inokuba yingozi xa ityiwa kakhulu. (ISebe lezoLimo lase-US. 2023 )
Iitapile zinokugalelwa ukongeza incasa. Zama ngeziqholo ketchup , isosi eshushu, okanye I-aioli .
Iitapile ezigcadiweyo kwi-oveni zilungile ngokutya kwemifuno.
Khonza ngeSwiss chard, iimbotyi ezimnyama, okanye i-chickpeas ukuze ufumane ukutya okunempilo, okulinganayo.
Ukutya ngokufanelekileyo ukuze uzive ungcono
VIDEO
Ucaphulo
ISebe lezoLimo laseU.S. FoodData Central. (2019). Iipatata .
Umesh C. Gupta, Subhas C. Gupta. (2019). Indima ebalulekileyo yeetapile, isityalo sokutya semifuno esincinci kwimpilo yabantu kunye nesondlo . Isondlo sangoku kunye neNzululwazi yoKutya. 15(1):11-19. doi:10.2174/1573401314666180906113417
ISebe lezoLimo lase-US. (2023). Ngaba iitapile eziluhlaza ziyingozi?
