Ukuphila
Iqela leMpilo Qete yeKliniki. Into ephambili kumqolo okanye iimeko zeentlungu zangasemva kukuhlala usempilweni. Impilontle iyonke ibandakanya ukutya okunesondlo, umthambo ofanelekileyo, umthambo, ukuphumla, kunye nendlela yokuphila esempilweni. Eli gama lisetyenziswe ngeendlela ezininzi. Kodwa ngokubanzi, inkcazo ngolu hlobo lulandelayo.
Yinkqubo yokuqonda, eyazikhokelayo, kunye nephuhlisayo yokufikelela kwisakhono esipheleleyo. Inamacala amaninzi, idibanisa iindlela zokuphila ngokwasengqondweni/ezomoya kunye nendawo ahlala kuyo umntu. Ilungile kwaye iyangqina ukuba into esiyenzayo, eneneni, ichanekile.
Yinkqubo esebenzayo apho abantu baye bazi kwaye benze ukhetho oluya kwindlela yokuphila enempumelelo ngakumbi. Oku kubandakanya indlela umntu anegalelo ngayo kwindawo ahlala kuyo/kuluntu lwakhe. Bajonge ukwakha iindawo zokuhlala ezinempilo kunye neenethiwekhi zentlalo. Inceda ekudaleni iinkqubo zeenkolelo zomntu, iinqobo ezisemgangathweni, kunye nombono wehlabathi olungileyo.
Oku kuza neengenelo zokuzilolonga rhoqo, ukutya okusempilweni, ukuzinyamekela, kunye nokwazi ixesha lokufuna unyango. Umyalezo kaGqr Jimenez kukusebenzela ukulungeleka, ukuba sempilweni, kwaye uhlale uqaphela ingqokelela yethu yamanqaku, iiblogi kunye neevidiyo.
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, isondlo
Ngaba ukufaka i-nopal okanye i-prickly pear cactus ekutyeni komntu kunokunceda abantu abazama ukwehlisa iswekile yegazi, ukudumba, kunye nemingcipheko enxulumene nentliziyo kunye nezifo ze-metabolic?
I-cactus yeeperile
INopal, ekwabizwa ngokuba yiprickly pear cactus, simifuno esebenza ngeendlela ezininzi enokuthi igalelwe ukondla izicwangciso zokwandisa ifayibha, iivithamini, iiminerali, kunye neekhompawundi ezisekwe kwizityalo. Ikhula kwi-US Southwest, Latin America, kunye neMeditera. Iipads, okanye i-nopales okanye i-cactus paddles, zinento efana ne-okra kunye ne-tartness encinci. Isiqhamo se-prickly pear cactus, esibizwa ngokuba ityhuna ngeSpanish, siyatyiwa. (IYunivesithi yaseArizona yoLwandiso lweNtsebenziswano, ngo-2019) Idla ngokusetyenziswa kwiziqhamo zesalsas, iisaladi, kunye nezimuncumuncu kwaye ziyafumaneka njengezongezelelo kwitablet kunye nomgubo.
Ukukhonza ubungakanani kunye nesondlo
Enye ikomityi yeenopales eziphekiweyo, malunga neepads ezintlanu, ngaphandle kwetyuwa eyongeziweyo, iqulethe: (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018)
- Iikhalori - 22
- Amafutha - 0 grams
- Isodium - 30 milligrams
- Iicarbohydrates - 5 grams
- Ifayibha - 3 grams
- Iiswekile - 1.7 grams
- Iiprotheni - 2 grams
- I-Vitamin A - iiyunithi ezingama-600 zamazwe ngamazwe
- I-Vitamin C - 8 milligrams
- I-Vitamin K - i-8 micrograms
- Potassium - 291 milligrams
- Choline - 11 milligrams
- I-calcium - 244 milligrams
- Magnesium - 70 milligrams
Kucetyiswa ngokubanzi ukuba abantu abaninzi batye iikomityi zemifuno ezi-2.5 ukuya kwezi-4 ngosuku. (ISebe lezoLimo lase-US, iMyPlate, ngo-2020)
benefits
I-Nopal inezondlo ezininzi, iphantsi kweekhalori, ayinamafutha, isodium, okanye i-cholesterol, kwaye igcwele ifayibha, iivithamini, iiminerali, kunye ne-betalains. (UParisa Rahimi et al., 2019) I-Betalains zii-pigments ezine-anti-inflammatory properties. Iintlobo ngeentlobo zeefibers zenza umgangatho ophantsi isalathiso se-glycemic index (ilinganisa ukuba kungakanani ukutya okuthe ngqo kuphakamisa amanqanaba eswekile yegazi emva kokusetyenziswa) malunga ne-32, ukongezwa okucetyiswayo kwisidlo esilungele isifo seswekile. (UPatricia López-Romero et al., 2014)
Izixhobo
- INopal iqulethe iindidi ngeendidi zeecarbohydrates eziluncedo, iivithamini kunye neeminerali.
- I-Nopal inefayibha enyibilikayo nenganyibilikiyo, enceda iswekile yegazi.
- Ikwanayo ne-vitamin A, i-carotenoids, i-vitamin C, i-calcium, kunye neekhompawundi ezisekelwe kwizityalo ezifana ne-phenols kunye ne-betalains. (UKarina Corona-Cervantes et al., 2022)
Ulawulo lweswekile yegazi
Uphando luye lwavavanya ukusetyenziswa kwe-nopal rhoqo kunye nokuncedisa ukulawula iswekile yegazi. Uphononongo lweswekile yegazi luvavanyiwe ukongeza i-nopal kwisidlo sakusasa se-carbohydrate ephezulu okanye isidlo sakusasa esineprotein yesoya kubantu baseMexico abanesifo seswekile esi-2. Uphononongo lufumene ukuba ukusebenzisa i-nopales, malunga ne-300 grams okanye i-1.75 kwiikomityi ze-2 ngaphambi kokutya, kunokunciphisa emva kokutya / i-postprandial iswekile yegazi. (UPatricia López-Romero et al., 2014) Uphononongo oludala lwaba nemiphumo efanayo. (Montserrat Bacardi-Gascon et al., 2007) Abantu babelwa ngokungenamkhethe ukuba batye i-85 grams ye-nopal ngeendlela ezintathu ezahlukeneyo zesidlo sakusasa:
- I-Chilaquiles - i-casserole eyenziwe nge-corn tortilla, ioli yemifuno, kunye neembotyi zepinto.
- I-Burritos - eyenziwe ngamaqanda, ioli yemifuno, kunye neembotyi zepinto.
- I-Quesadillas - yenziwe nge-tortilla yomgubo, itshizi enamafutha aphantsi, i-avocado, kunye neembotyi zepinto.
- The amaqela abelwe ukutya ii-nopales ayenokuncipha kweswekile yegazi. Kwakukho:
- I-30% yokunciphisa kwiqela le-chilaquiles.
- I-20% iyancipha kwiqela le-burrito.
- I-48% yokunciphisa kwiqela le-quesadilla.
Nangona kunjalo, izifundo zazincinci, kwaye abantu babengafani. ngoko uphando olongezelelweyo luyafuneka.
Ukonyuka kweFayibha
Indibaniselwano yefiber enyibilikayo kunye ne-insoluble inceda amathumbu ngeendlela ezahlukeneyo. Ifayibha enyibilikayo inokusebenza njenge-prebiotic, ukondla ibhaktheriya enenzuzo emathunjini kwaye incede ekususeni i-cholesterol ephantsi ye-lipoprotein (LDL) emzimbeni. Ifayibha ezinganyibilikiyo zonyusa ixesha lokuhamba, okanye ukuba ukutya kuhamba ngokukhawuleza kangakanani na kwisixokelelwano sokwetyisa kunye nokukhuthaza amathumbu rhoqo. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022) Kwilingo elincinciweyo lolawulo lweklinikhi, abaphandi bafumene ukuphuculwa kweempawu zesifo se-bowel syndrome kubantu abongezwa nge-20 kunye ne-30 grams ye-nopal fiber. (UJose M Remes-Troche et al., 2021) Kubantu abangaqhelanga ukutya ukutya okune-fibrous, kunokubangela isifo sohudo esincinci, ngoko kuyacetyiswa ukuba ukwandise ukungena kancinci kunye namanzi aneleyo ukukhusela i-gas kunye ne-bloating.
I-Calcium esekelwe kwizityalo
Enye ikomityi ye-nopal ibonelela nge-244 milligrams okanye i-24% yeemfuno zemihla ngemihla ze-calcium. I-calcium yiminerali eyenza amathambo namazinyo abe sempilweni. Ikwanceda ekucuthekeni kwemithambo yegazi kunye nokwandisa, ukusebenza kwemisipha, ukujika kwegazi, ukuhanjiswa kwemithambo-luvo, kunye nokukhuselwa kwehomoni. (Amaziko eSizwe ezeMpilo. IOfisi yezongezo zokutya ngo-2024) Abantu abalandela ukutya okungabandakanyi iimveliso zobisi banokuzuza kwimithombo ye-calcium esekelwe kwizityalo. Oku kubandakanya imifuno ye-cruciferous efana ne-kale, i-collards, kunye ne-arugula.
Ezinye iiNzuzo
Uphononongo olwenziwe kwizilwanyana kunye neetyhubhu zokuvavanya zibonisa ukuba i-nopal entsha kunye neencindi zinokunceda ekunciphiseni i-triglycerides kunye ne-cholesterol kwi-metabolic dysfunction-associated steatotic isifo sesibindi okanye xa izixa ezingeyompilo zamafutha ziqokelelana esibindini. (Karym El-Mostafa et al., 2014) Ezinye iingenelo ezinokubakho ezinobungqina obunqongopheleyo ziquka:
Dibana ne-Dietician okanye uMboneleli wezeMpilo
Ngaphandle kokuba abantu abalwani nayo, abaninzi banokutya i-nopal epheleleyo ngaphandle kwengxaki. Nangona kunjalo, ukongezelela kuyahluka kuba kunika umthombo ogxininisiweyo. Abantu abasebenzisa amayeza okulawula isifo seswekile kunye nokusebenzisa i-nopal rhoqo kunokuba negalelo kumngcipheko okhulayo wokuba ne-hypoglycemia okanye iswekile yegazi ephantsi. I-Dermatitis nayo iye yaxelwa ngokudibana ne-cactus spines. (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018) Kukho iingxelo ezinqabileyo zokuvaleka kwamathumbu kubantu abasebenzisa inani elikhulu lembewu efunyenwe kwisiqhamo. (Karym El-Mostafa et al., 2014) Buza ugqirha obhalisiweyo wezokutya okanye umboneleli wezempilo wokuqala ukuba ngaba i-nopal inokubonelela ngezibonelelo ezikhuselekileyo.
Izondlo ezisisiseko
Ucaphulo
IYunivesithi yaseArizona Cooperative Extension. Ithemba Wilson, MW, Patricia Zilliox. (2019). Iprickly pear cactus: ukutya kwasentlango. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf
ISebe lezoLimo lase-US. FoodData Central. (2018). I-Nopales, iphekwe, ngaphandle kwetyuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients
ISebe lezoLimo lase-US. MyPlate. (2020-2025). Imifuno. Ifunyenwe kwi www.myplate.gov/eat-healthy/vegetables
Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). I-Betalains, i-pigment ephefumlelwe yindalo, kwimpilo kunye nezifo. Ukuphononongwa okubalulekileyo kwisayensi yokutya kunye nesondlo, i-59 (18), i-2949-2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Impembelelo ye-nopal (i-Opuntia ficus indica) kwi-postprandial ye-glucose yegazi, i-incretins, kunye nomsebenzi we-antioxidant kwizigulana zaseMexico ezinesifo sikashukela sohlobo lwe-2 emva kokusetyenziswa kwesidlo sakusasa sesibini esahlukileyo. Umbhalo we-Academy of Nutrition and Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Ukunciphisa impembelelo kwi-postprandial glycemic impendulo ye-nopales eyongeziweyo kwisidlo sasekuseni saseMexico. Ukunyamekela isifo seswekile, i-30 (5), i-1264-1265. doi.org/10.2337/dc06-2506
Amaziko oLawulo noThintelo lweZifo. (2022). Ifayibha: Ikhabhu ekuncedayo ukulawula isifo seswekile. Ifunyenwe kwi www.cdc.gov/diabetes/library/features/role-of-fiber.html
Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). I-Nopal fiber (i-Opuntia ficus-indica) iphucula iimpawu kwi-syndrome ye-bowel ecasulayo kwixesha elifutshane: uvavanyo olulawulwa ngokungahleliwe. I-Neurogastroenterology kunye ne-motility, i-33 (2), i-e13986. doi.org/10.1111/nmo.13986
AmaZiko eSizwe ezeMpilo (NIH). IOfisi yezongezo zokutya. (2024). Icalcium. Ifunyenwe kwi ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). I-Nopal cactus (i-Opuntia ficus-indica) njengomthombo we-bioactive compounds kwisondlo, impilo kunye nesifo. Iimolekyuli (i-Basel, eSwitzerland), i-19 (9), i-14879-14901. doi.org/10.3390/molecules190914879
Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Umphumo we-cactus pear (i-Opuntia ficus-indica) kubunzima bomzimba kunye nemingcipheko ye-cardiovascular risk: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo zeklinikhi ezingahleliwe. Isondlo (eBurbank, eLos Angeles County, Calif.), 31 (5), 640-646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008
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
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 | Unyango lwe-Acupuncture, Ukuguga
Kubantu abafuna ukuphucula okanye ukugcina impilo yolusu, ngaba ukufaka i-acupuncture kunokunceda ukuphucula ulusu kunye nokulwa nenkqubo yokuguga?
I-Cosmetic Acupuncture
I-cosmetic acupuncture ilandela inkqubo yesintu yokufakwa kwenaliti. Injongo kukubuyisela umva iimpawu zokuguga nokuphucula impilo yolusu. Ngamanye amaxesha kuthiwa yi-acupuncture facial rejuvenation, eye yasetyenziswa njengenye indlela yokuphakamisa ubuso botyando kunye nezinye iinkqubo eziqhelekileyo. Izifundo zokuqala ziye zavavanya ukuba zinokunceda njani ukususa amabala obudala, ukuphakamisa iinkophe ezithobileyo, kunye nokunciphisa imibimbi. (Younghee Yun et al., 2013)
Isebenza njani i-acupuncture
Kwiyeza zesiShayina okanye i-TCM, i-acupuncture sele isetyenziselwa ukuphucula ukuhamba kwamandla - i-qi okanye i-chi - kuwo wonke umzimba. La mandla kukholelwa ukuba ajikeleza ngeendlela zamandla ezaziwa ngokuba ziimeridians. Xa iingxaki zempilo zenzeka, ngokwe-TCM, kukho izithintelo okanye izithintelo kumjikelezo.
I-Acupuncturists inokubuyisela ukujikeleza / ukuhamba kakuhle kunye nokuphucula impilo ngokufaka iinaliti kwii-acupoints ezithile. (AmaZiko eSizwe ezeMpilo, ngo-2007)
I-Cosmetic Acupuncture
I-cosmetic acupuncture kuthiwa iphucula impilo yesikhumba kwaye isebenze njengonyango oluchasayo ngokuvuselela ukuveliswa kwe-collagen. Le proteni yinxalenye enkulu yolusu. Uluhlu lwangaphakathi lwesikhumba lulahlekelwa yi-collagen kunye nokuqina njengoko umzimba ukhula. Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuxhasa ibango lokuba i-acupuncture inokukhuthaza ukuveliswa kwe-collagen. Abanye bacebisa ukuba i-cosmetic acupuncture inceda ukuvuselela ulusu ngokuphucula amandla onke omzimba. Olunye uphononongo lwafumanisa ukuba abantu babona ukuphucuka emva kweeseshoni ezintlanu ze-acupuncture yobuso. (Younghee Yun et al., 2013) Nangona kunjalo, kucetyiswa ukuba unyango olulishumi lwenziwe kanye okanye kabini ngeveki ukuze ufumane iziphumo ezilungileyo. Emva koko, unyango lwesondlo lwenziwa rhoqo kwiiveki ezine ukuya kwezisibhozo. Ngokungafaniyo ne-Botox okanye i-dermal fillers, i-cosmetic acupuncture ayilungiswa ngokukhawuleza. Ugxininiso kukudala utshintsho lwexesha elide eluswini nasemzimbeni, oku kuthetha ukuphuculwa:
Xa iinaliti zifakwe esikhumbeni, zenza amanxeba aziwa ngokuba yi-microtraumas emihle. Ukuphilisa kwemvelo komzimba kunye nobuchule bokulungisa busebenza xa usiva la manxeba. Ezi punctures zivuselela iinkqubo ze-lymphatic kunye ne-circulatory, ezihambisa izondlo kunye neoksijini kwiiseli zesikhumba, zondla ngaphakathi.
- Oku kunceda ngaphandle kwebala kwaye kukhuthaze ukuqaqamba kwesikhumba.
- I-microtraumas emihle iphinda ikhuthaze ukuveliswa kwe-collagen.
- Oku kunceda ukuphucula i-elasticity, ukunciphisa imigca kunye nemibimbi.
ezinye iindlela
Amayeza amaninzi endalo anokunceda ukuphucula impilo yolusu kwaye abonelele ngezibonelelo zokuchasa ukuguga. I-ceramide yialekyuli yamafutha efumaneka ngokwemvelo kumaleko aphezulu wolusu kunye nesithako esisetyenziswa kwiimveliso zokhathalelo lwesikhumba. Ezi zinokukhusela ukomelela okunxulumene nokwaluphala esikhumbeni. (L Di Marzio 2008) Uphando lokuqala lubonisa ukuba ukusebenzisa itiye emhlophe eluswini kunokulwa nokuqhekeka kwe-collagen kunye ne-elastin - iprotheni exhasa ukuqina kwesikhumba kunye nokuthintela ukugoba). Kukho nobungqina bokuba izinto zendalo ezifana neoyile yeargan, ioyile yeborage, kunye nesea buckthorn zinokubonelela ngezibonelelo zokuthambisa ezinokuphucula ulusu.Tamsyn SA Thring et al., 2009)
Ngelixa ubungqina obungakumbi be-cosmetic acupuncture bufuneka, ukudibanisa i-acupuncture kunokunceda ukulawula uxinzelelo kunye nokuphucula impilo yonke. Abantu abacinga nge-cosmetic acupuncture kufuneka badibane nomboneleli wabo wezempilo osisiseko ukuze babone ukuba ibalungele na.
Ukuphucula impilo kunye: Ukwamkela uVavanyo lweZifundo ezininzi kunye noNyango
Ucaphulo
Yun, Y., Kim, S., Kim, M., Kim, K., Park, JS, & Choi, I. (2013). Isiphumo se-acupuncture yobuhle yobuso kukuqina kobuso: ileyibhile evulekileyo, isifundo esilingwayo sengalo enye. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2013, 424313. doi.org/10.1155/2013/424313
Iziko leSizwe lezoNyango oluFanelekileyo kunye nolulolunye. (2007). I-acupuncture: Intshayelelo. Iziko leSizwe leWebhusayithi yezoNyango ezongezelelweyo kunye nenye. choimd.com/downloads/NIH-info-on-acupuncture.pdf
Kuge, H., Mori, H., Tanaka, TH, & Tsuji, R. (2021). Ukuthembeka kunye nokuNyaneka kwePhepha lokuHlola loBuso (FCS): Uluhlu lokujonga uKwaneliseka nge-Cosmetic Acupuncture. Amayeza (Basel, Switzerland), 8(4), 18. doi.org/10.3390/medicines8040018
Di Marzio, L., Cinque, B., Cupelli, F., De Simone, C., Cifone, MG, & Giuliani, M. (2008). Ukonyuka kwamanqanaba e-skin-ceramide kwizifundo ezikhulileyo ezilandela ukusetyenziswa kwexesha elifutshane le-sphingomyelinase ye-bacterial evela kwi-Streptococcus thermophilus. Ijenali yamazwe ngamazwe ye-immunopathology kunye ne-pharmacology, i-21 (1), i-137-143. doi.org/10.1177/039463200802100115
Thring, TS, Hili, P., & Naughton, DP (2009). I-Anti-collagenase, i-anti-elastase kunye nemisebenzi ye-anti-oxidant yeencindi ezivela kwizityalo ezingama-21. I-BMC encedisayo kunye neyeza elihlukile, i-9, i-27. doi.org/10.1186/1472-6882-9-27
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, isondlo
Kubantu abafuna ukutya okunempilo, ngaba ukukhetha kunye nokumodareyitha kungenza i-mayonnaise ibe yinto emnandi kunye nesondlo sokongeza kwi-low-carbohydrate yokutya?
IMayonnaise Nutrition
Imayonnaise isetyenziswa kwiiresiphi ezahlukeneyo, kubandakanya iisandwich, isaladi yetuna, amaqanda adityanisiweyo, kunye netartar i sauce. Ngokuqhelekileyo kuthathwa njengento engafanelekanga, njengoko ininzi inamafutha kwaye, ngenxa yoko, i-calorie-dense. Iikhalori kunye namafutha anokongeza ngokukhawuleza xa ungahoyi ingqalelo kwiisayizi zesahlulo.
Yintoni?
- Ngumxube wezithako ezahlukeneyo.
- Idibanisa ioli, i-yolk yeqanda, i-acidic liquid (ijusi yelamuni okanye iviniga), kunye nemostade.
- Izithako ziba yi-emulsion etyebileyo, ekhrimu, esisigxina xa ixutywe kancinane.
- Isitshixo sikwi-emulsion, edibanisa ulwelo ezimbini ebezingayi kuhlangana ngokwendalo, nto leyo eguqula ioyile engamanzi ibe sisiqina.
Inzululwazi
- I-emulsification yenzeka xa i-emulsifier - i-yolk yeqanda - ibophelela othanda amanzi/i-hydrophilic kunye ne-oyile-loving/lipophilic components.
- I-emulsifier ibopha ijusi ye-lemon okanye iviniga ngeoli kwaye ayivumeli ukuhlukana, ukuvelisa i-emulsion ezinzileyo. (UViktoria Olsson et al., 2018)
- Kwi-mayonnaise yasekhaya, i-emulsifiers ikakhulu i-lecithin evela kwi-yolk yeqanda kunye nesithako esifanayo kwimostade.
- Iimpawu ze-mayonnaise yorhwebo zihlala zisebenzisa ezinye iintlobo ze-emulsifiers kunye nezizinzi.
impilo
- Iqulethe izinto ezikhuthaza impilo, ezifana ne-vitamin E, ephucula impilo yentliziyo, kunye ne-vitamin K, ebalulekileyo ekuqiniseni igazi. (USDA, FoodData Central, 2018)
- Isenokwenziwa ngamafutha anempilo afana ne-omega-3 fatty acids, egcina ingqondo, intliziyo kunye nempilo yolusu.
- Ubukhulu becala ioli kunye ne-calorie-dense condiment enamafutha aphezulu. (HR Mozafari et al., 2017)
- Nangona kunjalo, ubukhulu becala ngamafutha angaxutywanga, angamafutha asempilweni.
- Ukugcina iinjongo zesondlo engqondweni xa ukhetha i-mayonnaise.
- Kubantu abatya ukutya okunamafutha aphantsi okanye okunekhalori ephantsi, kubalulekile ukulawula isahlulo.
ioyile
- Phantse nayiphi na ioli etyiwayo inokusetyenziselwa ukwenza imayonesi, nto leyo eyenza ukuba ioli ibe yeyona nto ibalulekileyo kwiresiphi.
- Uninzi lweemveliso zorhwebo zenziwe ngeoli ye-soy, ezinye iingcali zezondlo zikholelwa ukuba zinokuba yingxaki ngenxa yamanqanaba aphezulu e-omega-6 fats.
- Ioli yeCanola inomlinganiselo ophantsi we-omega-6 kuneoli yesoya.
- Abantu abenza i-mayonnaise bangasebenzisa nayiphi na ioli, kuquka ioli yomnquma okanye i-avocado.
Ibhaktheriya
- Inkxalabo malunga neebhaktheriya ivela kwinto yokuba i-mayonnaise yasekhaya idla ngokusetyenziswa ngamaqanda aluhlaza.
- I-mayonnaise yorhwebo yenziwe ngamaqanda e-pasteurized kwaye iveliswa ngendlela egcina ikhuselekile.
- I-asidi, iviniga, okanye ijusi yelamuni inokunceda ukugcina iibhaktheriya zingangcolisi imayonnaise.
- Nangona kunjalo, uphando lufumene ukuba i-mayonnaise yasekhaya isenokuthi iqulethe ibhaktheriya ye-salmonella nangona i-acidic compounds. (Junli Zhu et al., 2012)
- Ngenxa yoku, abanye bakhetha ukuthambisa iqanda kwi-140 ° F yamanzi imizuzu emi-3 phambi kokuba benze imayonesi.
- Kungakhathaliseki ukuba luhlobo luni lwe-mayonnaise, izikhokelo zokhuseleko lokutya kufuneka zihlale zilandelwa (Isebe lezoLimo laseMelika, ngo-2024).
- Izitya ezisekelwe kwi-Mayonnaise akufanele zishiywe ngaphandle kwefriji ngaphezu kweeyure ezimbini.
- I-mayonnaise yorhwebo evuliweyo kufuneka igcinwe efrijini emva kokuvula kwaye ilahlwe emva kweenyanga ezimbini.
Imayonnaise eNcitshisiweyo
- Uninzi lweengcali zezondlo zicebisa ukuba kuncitshiswe amafutha e-mayonnaise kubantu abasebenzisa i-calorie ephantsi, i-fat-fat, okanye ukutya okutshintshana nabo. (I-Institute of Medicine (i-US) iKomiti ye-Dietary Guidelines Implementation, ngo-1991)
- Ngelixa i-mayonnaise encitshisiweyo ineekhalori ezimbalwa kunye namafutha amancinci kune-mayonnaise eqhelekileyo, amanqatha ahlala athatyathelwa indawo yesitatshi okanye iswekile ukuphucula ukuthungwa kunye nencasa.
- Kubantu ababukele iicarbohydrates okanye iswekile ekutyeni kwabo, jonga ileyibhile yesondlo kunye nezithako ngaphambi kokuba uthathe isigqibo malunga nemayonnaise elungileyo.
Umzimba ngokulinganisela: IChiropractic, Fitness, kunye neZondlo
Ucaphulo
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Impembelelo ye-Emulsion Intensity kwiiPropati eziKhethekileyo zeSensory kunye ne-Instrumental Texture yeMayonnaise enamafutha apheleleyo. Ukutya (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
USDA, FoodData Central. (2018). Imayonnaise yokunxiba, akukho cholesterol. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Ukuphuculwa kwe-fat-low-fat and low cholesterol ukuveliswa kwe-mayonnaise ngokuyilwa kwe-central composite. Ijenali yenzululwazi yokutya kunye nobuchwepheshe, 54(3), 591-600. doi.org/10.1007/s13197-016-2436-0
UZhu, J., Li, J., & Chen, J. (2012). Ukusinda kwe-Salmonella kwi-mayonnaise yesitayela sasekhaya kunye nezisombululo ze-asidi njengoko zichatshazelwa luhlobo lwe-acidulant kunye nokugcinwa. Ijenali yokhuseleko lokutya, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373
Isebe lezoLimo laseMelika. Ukhuseleko lokutya kunye neNkonzo yokuHlola. (2024). Gcina Ukutya Kukhuselekile! Iziseko zoKhuseleko lokutya. Ifunyenwe kwi www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe
Iziko lezonyango (US). IKomiti yokuPhunyezwa kweziKhokelo zokutya., Thomas, PR, Henry J. Kaiser Family Foundation., kunye neNational Cancer Institute (US). (1991). Ukuphucula ukutya kunye nempilo yaseMelika : ukusuka kwiingcebiso ukuya kwisenzo : ingxelo yeKomidi yeSikhokelo sokuTyelwa kweZikhokelo zokutya, iBhodi yokutya kunye neZondlo, i-Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/
by UGqr Alex Jimenez | Unyango lwe-Acupuncture, I-Gut ne-Intestinal Health
Kubantu abajongene ne-ulcerative colitis, ngaba unyango lwe-acupuncture lunokunceda abo bane-UC kunye neminye imiba enxulumene ne-GI?
I-acupuncture ye-Ulcerative Colitis
I-acupuncture isetyenziselwa ukunyanga iimpawu ezinxulumene neentlungu kunye nokuvuvukala. Uphononongo lucebisa ukuba lunokunceda ukunciphisa ukudumba kunye neempawu ezinjengorhudo kunye neentlungu zesisu, ezinokuthi zincede abantu abanesifo sokukrala kwamathumbu. Abantu abane-ulcerative colitis, i isifo sesibindi esivuthayo / IBD echaphazela amathumbu amakhulu, inokufumana i-acupuncture inenzuzo ekulawuleni iimpawu, kuquka intlungu kunye neempawu zesisu. (Crohn's kunye neColitis Foundation, ngo-2019)
- Kukho ii-acupoints ezingama-2,000 emzimbeni odityaniswe ziindlela ezaziwa ngokuba ziimeridians. (UWilkinson J, uFaleiro R. 2007)
- Iindlela ezidibanisa i-acupoints zivelisa amandla, ezifaka isandla kwimpilo yonke.
- Ukuphazamiseka kokuhamba kwamandla kunokubangela ukulimala, ukugula, okanye izifo.
- Xa iinaliti ze-acupuncture zifakwe, ukuhamba kwamandla kunye nempilo iyaphuculwa.
benefits
I-acupuncture ingasetyenziselwa ukukhululeka kweemeko ezahlukeneyo. Uphononongo lubonise ukuba i-acupuncture inokunciphisa ukuvuvukala kunye nomsebenzi wezifo kubantu abane-IBD, njenge-UC kunye nesifo sikaCrohn. Inokunceda: (Ingoma yeGengqing et al., 2019)
- Iimpawu zentlungu
- Ukungalingani kwe-microbiome yamathumbu
- Ukungasebenzi kakuhle kwamathumbu
- Umsebenzi womqobo wamathumbu
- Ukuxhalabisa
- ukudakumba
Uphononongo lucebisa ukusetyenziswa kwe-acupuncture ngobushushu, okwaziwa ngokuba yi-moxibustion, kunokuphucula iimpawu ezininzi ze-GI kubandakanya (Crohn's kunye neColitis Foundation, ngo-2019)
- Ukuqhawula
- Intlungu zesisu
- Ukutyunjwa
- Gesi
- Uhudo
- I sizathu
Isebenza kakuhle kunyango lwemiba yokugaya equka: (Johns Hopkins Medicine. 2024)
- Isifo sephepha
- Isifo esichaphazelayo samathumbu / IBS
- AmaHemorrhoids
- hepatitis
Ukunciphisa Intlungu kunye nokuQwala
- Unyango lwe-acupuncture lusebenza ngokukhulula i-endorphins, enceda ukunciphisa intlungu. (Isikolo sezonyango saseHarvard. 2016)
- Ukufaka uxinzelelo kwii-acupoints kubangela inkqubo ye-nervous central.
- Kukholelwa ukuba oku kubangela ukukhutshwa kweekhemikhali ezivuselela iindlela zokuphilisa umzimba. (Johns Hopkins Medicine. 2024)
- Izifundo ziye zafumanisa ukuba i-acupuncture inokubangela ukuveliswa kwe-cortisol.
- Le hormone inceda ukulawula ukuvuvukala. (I-Arthritis Foundation. ND)
- Uphononongo lufumene ukusetyenziswa kwe-acupuncture kunye ne-moxibustion kunciphisa ukudumba kubantu abanesifo sikaCrohn kunye ne-ulcerative colitis. (Crohn's kunye neColitis Foundation, ngo-2019)
Ukuxinezeleka kunye neMood
Iimeko ezingapheliyo ezifana nokudumba kwezilonda zozilonda esiswini kunokubangela iimvakalelo zokudakumba kunye/okanye ukuxhalaba. I-acupuncture ingasetyenziselwa ukujongana neempawu ezinxulumene noxinzelelo kunye nomoya kwaye inokunceda imiba yempilo yeemvakalelo equka: (Johns Hopkins Medicine. 2024)
- ugwayi
- Ukuxhalabisa
- Ukhathazeka
- ukudakumba
- I-Neurosis-imeko yempilo yengqondo ebonakaliswe kukukhathazeka okungapheliyo kunye nokuxhalaba.
Imiphumela
I-acupuncture ithathwa njengento ekhuselekileyo. Ezona ziphumo zixhaphakileyo zezi: (Umbutho weGI. 2024)
- Ukunyakaza
- Ukopha kancinci
- Intlungu e bandayo
- Ukufa isiqaqa kungenzeka ngenxa yokothuka kwinaliti.
- Ukothuka ngenaliti kunokubangela ukuba nesiyezi, uzive utyhafile, kunye nesicaphucaphu. (Isikolo sezonyango saseHarvard. 2023)
- Ukothuka ngenaliti kunqabile kodwa kuxhaphake ngakumbi kubantu:
- Ngoobani abasoloko besoyika.
- Abanovalo malunga neenaliti.
- Ngoobani abatsha kwi-acupuncture.
- Abanembali yokufa isiqaqa.
- Abo badinwe kakhulu.
- Abaneswekile yegazi ephantsi.
Kwabanye, iimpawu ze-GI zinokuba mandundu ngaphambi kokuba ziphucule. Kucetyiswa ukuba uzame iiseshoni ezintlanu ubuncinci njengoko le yinxalenye yenkqubo yokuphilisa. (Iklinikhi yaseCleveland. 2023) Nangona kunjalo, abantu kufuneka baqhagamshelane nogqirha wabo ukuba iimpawu ziba nzima okanye zihlala ngaphezu kweentsuku ezimbini. (Umbutho weGI. 2024) Abantu abacinga nge-acupuncture ukuze bancede ukulawula iimpawu ze-ulcerative colitis kufuneka bathethe nomboneleli wabo wezempilo ukuze abancede babone unyango olufanelekileyo kunye nalapho kufuneka baqale khona.
Unyango lwe-Gastro-Intestinal Dysfunction
Ucaphulo
Isiseko seCrohn kunye neColitis. (2019). I-acupuncture kwiSifo sokuDumba seThumbu. IBDVisible Blog. www.crohnscolitisfoundation.org/blog/acupuncture-inflammatory-bowel-disease
UWilkinson J, uFaleiro R. (2007). I-acupuncture ekulawuleni iintlungu. Ukuqhubela phambili ngeMfundo kwi-Anesthesia, iNkathalo ePhambili kunye neentlungu. 7(4), 135-138. doi.org/10.1093/bjaceaccp/mkm021
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Ingoma, G., Fiocchi, C., & Achkar, JP (2019). I-acupuncture kwiSifo sokuDumba seThumbu. Izifo ezivuthayo ezivuthayo, i-25 (7), i-1129-1139. doi.org/10.1093/ibd/izy371
Isikolo sezonyango saseHarvard. (2016). Ukuphelisa iintlungu nge-acupuncture. Harvard Health Blog. www.health.harvard.edu/healthbeat/relieving-pain-with-acupuncture
I-Arthritis Foundation. (ND). I-acupuncture ye-Arthritis. Impilo yempilo. www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/acupuncture-for-arthritis
Isikolo sezonyango saseHarvard. (2023). I-acupuncture: yintoni na? I-Harvard Health yokuPapasha iblogi yeSikolo sezoNyango saseHarvard. www.health.harvard.edu/a_to_z/acupuncture-a-to-z#:~:text=The%20most%20common%20side%20effects,injury%20to%20an%20internal%20organ.
Iklinikhi yaseCleveland. (2023). I-acupuncture. Ithala leencwadi lezempilo. my.clevelandclinic.org/health/treatments/4767-acupuncture
Umbutho weGI. (2024). I-acupuncture kunye nokugaya ukutya. badgut.org. badgut.org/information-centre/az-digestive-topics/acupuncture-and-digestion/
by UGqr Alex Jimenez | Lolonga, Heart Health
"Ngaba ukuqonda umthambo ophakathi kunye nendlela yokulinganisa ubungakanani bomthambo kunceda ukukhawulezisa iinjongo zempilo kunye nokuba sempilweni komntu?"
Umthambo ophakathi
Izikhokelo ezahlukeneyo zokuzilolonga zicebisa umthambo oqhelekileyo, ophakathi ukuze ufezekise kwaye ugcine impilo kunye nokuba sempilweni. Ukufumana ubuncinci, umthambo ophakathi ngeveki unokunceda ukukhusela izifo, ukwandisa impilo yengqondo, ukuxhasa ukwehla kobunzima kunye nokugcinwa, kunye nokuphucula umgangatho wobomi.
Yintoni?
- Nantoni na eyenza intliziyo impompe kwaye ibethe ngokukhawuleza ithathwa njengomsebenzi ophakathi. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
- Ukuzilolonga okuphakathi kwemithambo yentliziyo kubandakanya - ukuhamba ngokukhawuleza, ukusebenza eyadini, ukugubhula, ukutshayela, kunye nokudlala imidlalo eyahlukeneyo efuna intshukumo engaguqukiyo.
- Xa besenza umthambo olinganiselweyo, abantu ngabanye bafanele baphefumle ngamandla kodwa bakwazi ukuqhubeka bencokola. (Umbutho weentliziyo zaseMelika, ngo-2024)
- Uvavanyo lwentetho yindlela yokubeka iliso ukuba ingaba umthambo ukwinqanaba eliphakathi.
benefits
Ukuzilolonga rhoqo okuphakathi kunokunceda (Umbutho weentliziyo zaseMelika, ngo-2024)
- Ukunciphisa umngcipheko wokuphuhlisa iimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nesifo sengqondo esiyingozi.
- Phucula ubuthongo kwaye uncede ngokuphazamiseka kokulala.
- Phucula imisebenzi yengqondo njengememori, ukugxila, kunye nokucubungula.
- kunye ukuhla ukusinda kunye/okanye ugcino.
- Ukuphucula impilo yamathambo.
- Ukunciphisa ukudakumba, ukuxhalaba, kunye nezinye iimpawu zempilo yengqondo.
Mngakanani umthambo?
Umyalelo wokwenza umthambo ophakathi ubandakanya:
- Imizuzu engama-30 ngosuku kangangeentsuku ezintlanu ngeveki, okanye iiyure ezimbini nemizuzu engama-30 ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
- Umsetyenzana womzimba kufuneka uqhubeke kangangemizuzu eli-10 ukuze uthathwe njengeseshoni yomthambo.
- Umntu ngamnye unokwahlula imizuzu engama-30 yemihla ngemihla abe ziiseshoni ezimbini ukuya kwezintathu ezimfutshane, nganye imizuzu eli-10 ubude.
- Njengoko isakhono sokuzilolonga sisanda, jolise ekunyuseni imisetyenzana ephakathi.
- Abantu ngabanye baya kuvuna ngakumbi izibonelelo zempilo ukuba banyusa ixesha lokuzilolonga eliphakathi ukuya kwimizuzu engama-300 okanye iiyure ezintlanu ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
Ukulinganisa umthambo
- Inqanaba eliphakathi lomsebenzi linyusa izinga lentliziyo kunye nesantya sokuphefumla.
- Abantu bayabila kodwa basenako ukuqhubeka nencoko.
- Abantu ngabanye bayakwazi ukuthetha kodwa abakwazi ukucula.
- Abantu ngabanye baya kuva umthambo kodwa abafunquli kwaye badubule.
- Abantu ngabanye banokusebenzisa izikali ezahlukeneyo ukulinganisa ubungakanani bomthambo.
Inqanaba lentliziyo
- Ukubetha kwentliziyo okuphakathi komlinganiselo yi-50% ukuya kwi-70% yezinga eliphezulu lentliziyo yomntu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022)
- Umlinganiselo wokubetha kwentliziyo yomntu ngamnye uyahluka ngokweminyaka.
- Itshathi yokubetha kwentliziyo okanye isixhobo sokubala singamisela esona santya siphezulu sentliziyo yomntu.
- Ukulinganisa izinga lokubetha kwentliziyo phakathi komthambo, umntu ngamnye unokuthatha ukubetha kwentliziyo yakhe okanye asebenzise isantya sentliziyo, i-app, i-tracker yokuqina, okanye i-smartwatch ukuqinisekisa ukuba bahlala kumandla aphakathi.
MET
- I-MET imele IMetabolic Equivalent for Task kwaye ibhekisa kwisixa seoksijini esetyenziswa ngumzimba ngexesha lokuzilolonga.
- Ukwabela ii-METs kumsebenzi kuvumela abantu ukuba bathelekise ubungakanani bomsebenzi owenziwayo.
- Oku kusebenza kubantu abanobunzima obahlukeneyo.
- Ngexesha lokuzilolonga ngokomzimba, ukuphefumla kunye nesantya sentliziyo kunyuka, kwaye umzimba utshisa malunga ne-3.5 ukuya kwi-7 calories ngomzuzu.
- Elona nani litshisiweyo lixhomekeke kubunzima bakho kunye nenqanaba lokomelela.
- Umzimba usebenzisa i-1 MET kwimisebenzi esisiseko efana nokuphefumla.
- Amabanga omsebenzi:
- 1 MET – Umzimba uphumle
- 2 METs – Umsebenzi olula
- 3-6 METs – Umsebenzi ophakathi
- I-7 okanye ngaphezulu kwee-METs - Umsebenzi onamandla
UkuQiniswa kweSikali sokuSebenza
Abantu ngabanye banokujonga umgangatho wabo womsebenzi usebenzisa i I-Borg yokuKaliyo yeSikali esiQhelekileyo sokuSebenza/i-RPE. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022) Ukusebenzisa esi sikali kubandakanya ukubeka iliso kwindlela umntu avakalelwa ngayo malunga nokuba umzimba wakhe usebenza nzima kangakanani ngexesha lokuzilolonga. Isikali siqala kwi-6 kwaye siphele kwi-20. Ukuzikhandla okubonwayo phakathi kwe-11 kunye ne-14 kuthathwa njengomsebenzi womzimba ophakathi.
- I-6 - Akukho mgudu - ukuhlala okanye ulele
- I-7-8 - Ukuzikhandla okulula kakhulu
- I-9-10 - Ukuzikhandla okulula kakhulu
- I-11-12 - Ukuzikhandla okulula
- I-13-14 - Ukuzibhokoxa kancinci
- 15-16 - Ukuzibhokoxa kakhulu
- I-17-18 - Ukuzibhokoxa kakhulu
- I-20 - Ukuzikhandla okukhulu
imizekelo
Imisebenzi emininzi ibalwa njengomsebenzi ophakathi. Khetha ezinye ezinomtsalane kwaye ufunde ukuzongeza kwinkqubo yeveki.
- Ukudanisa ibhola
- Umdaniso womgca
- Ukulima
- Imisebenzi yasekhaya eyenza intliziyo impompe.
- Softball
- Baseball
- Volleyball
- Iphinda kabini intenetya
- Ukuhamba ngokukhawuleza
- Ukubaleka okulula
- Ukuhamba okanye ukubaleka kwi-treadmill
- Ukusebenzisa umqeqeshi we-elliptical
- Ukuhamba ngebhayisekile ngaphantsi kweemayile ezili-10 ngeyure kumgangatho ophantsi
- Ukuqubha ngokukhululeka
- I-aerobics yamanzi
Imingeni yokuhamba
- Abantu abanemiba yokushukumiseka banokufikelela kumlinganiselo ophakathi besebenzisa isitulo esinamavili esiqhutywa ngezandla okanye ibhayisekile yesandla kunye nokuqubha okanye i-aerobics yamanzi.
- Abantu abanokusebenzisa imilenze yabo kodwa bangakwazi ukunyamezela ukuhamba okanye ukubaleka banokuzama ukukhwela ibhayisekile okanye ukuqubha.
Ukufumana uMthambo ongakumbi
Kukho iindlela ezahlukeneyo zokubandakanya kunye nokwandisa imisebenzi yomzimba ephakathi. Ezi ziquka:
Imizuzu eli-10 yokugqabhuka komsebenzi
- Hamba ngokukhawuleza kangangemizuzu eli-10 ngexesha.
- Hamba ngesantya esilula imizuzu embalwa.
- Phakamisa isantya semizuzu eyi-10.
- Zama ukuhamba ngexesha lekhefu lomsebenzi okanye isidlo sasemini kunye/okanye phambi okanye emva komsebenzi.
Ukuhamba Ukuzilolonga
- Umntu ngamnye unokuhamba ngaphakathi, ngaphandle, okanye kwi-treadmill.
- Ukuma okufanelekileyo kunye neendlela zokuhamba zenza kube lula ukufezekisa isantya esiphuthumayo.
- Xa ukhululekile ukuhamba ngokukhawuleza imizuzu eyi-10, qalisa ukwandisa ixesha lokuhamba.
- Zama iindlela ezahlukeneyo zokuzilolonga ezibonelela ngohambo olukhawulezayo, amaxesha okubaleka, kunye/okanye ukongeza iinduli okanye ukunyathela.
Imisebenzi emitsha
- Abantu ngabanye bayacetyiswa ukuba bavavanye imithambo eyahlukeneyo ukuze bafumane oko kubasebenzelayo.
- Cinga nge-roller skating, blading, okanye skateboarding ukonyusa izinga lokubetha kwentliziyo.
Umsebenzi womzimba ophakathi uya kufumana kwaye ugcine umzimba ukwimo. Abantu akufanele bakhathazeke ukuba banokwenza okuncinci ekuqaleni. Vumela ixesha lokwakha unyamezelo kwaye ngokuthe ngcembe uzenzele ixesha suku ngalunye lokwenza imisetyenzana eyonwabisayo.
Guqula Umzimba Wakho
Ucaphulo
ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu. (2018). Izikhokelo zoMsebenzi woMzimba waseMelika, ushicilelo lwesi-2. Ifunyenwe kwi health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Umbutho weentliziyo zaseMelika. (2024). Iingcebiso zeAmerican Heart Association malunga nomsebenzi womzimba kubantu abadala kunye nabantwana. (Ukuphila impilo enempilo, umba. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Amaziko oLawulo noThintelo lweZifo. (2022). Izinga lentliziyo ekujoliswe kulo kunye noqikelelo lwezinga eliphezulu lentliziyo. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Amaziko oLawulo noThintelo lweZifo. (2022). Ukuzibhokoxa okubonwayo (Umlinganiselo we-Borg weSikali esiQhelekileyo sokuSebenza). Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
by UGqr Alex Jimenez | Unyango lwe-Acupuncture, Ukulala Ucoceko
Ngaba unyango lwe-acupuncture lunokunceda abantu abajongene okanye abanengxaki yokuphuthelwa kunye nemiba yokulala kunye/okanye ukuphazamiseka?
I-acupuncture ye-Insomnia
I-acupuncture luhlobo lweyeza elipheleleyo elibandakanya ukufakela iinaliti ezingenazintsholongwane, ezilahlwayo, ezibhityileyo kwiindawo ezithile ezaziwa ngokuba zii-acupoints emzimbeni. Inaliti nganye ifakwe kwindawo eyahlukileyo ukuvuselela ukukhululeka kweempawu zeemeko ezahlukeneyo, ezifana neentlungu ezingapheliyo kunye nesicaphucaphu. (Johns Hopkins Medicine. 2024) Uphando lwakutsha nje luye lwajonga kwi-acupuncture yonyango lokuphuthelwa lwaza lwafumanisa ukuba inokuba yeyona ndlela isebenzayo. (UMingming Zhang et al., 2019)
ugwayi
Ukuphuthelwa kubangela ukuba abantu babe nengxaki yokuwa okanye ukuhlala belele. Abantu abanengxaki yokulala badla ngokuvuka kwangethuba kunokuba benenjongo kwaye bakufumanisa kunzima ukuba baphinde balale xa sele bevukile. Ukuphazamiseka kokulala kuxhaphake kakhulu, malunga ne-10% yabantu abakhe babe nakho ngaxa lithile. (UAndrew D. Krystal et al., 2019)
Kukho amacandelo amathathu, onke abonakaliswe ngexesha lokuphazamiseka. Ziquka: (UAndrew D. Krystal et al., 2019)
Ebukhali/Ixesha elifutshane
- Ihlala ngaphantsi kweenyanga ezintathu.
Episodic
- Yenzeka kanye ngexesha elingaphantsi kweenyanga ezintathu.
Ezingapheliyo
- Ihlala ngaphezu kweenyanga ezintathu.
Imiba yezeMpilo
- Ukuphuthelwa kunokubangela imiba eyahlukahlukeneyo yempilo, kwaye abantu banokuhlakulela utshintsho lweemvakalelo, ukucaphuka, ukudinwa, kunye nengxaki yokukhumbula, ukulawula isantya kunye nokunikela ingqalelo. (UAndrew D. Krystal et al., 2019)
- Ukungalali kuye kwaboniswa ukonyusa umngcipheko wokungaphumeleli kwentliziyo, ukuhlaselwa yintliziyo, kunye nezinye iimeko zempilo ezingapheliyo. (UMingming Zhang et al., 2019)
benefits
Uphononongo olungokusetyenziswa kwe-acupuncture ngenxa yokuphuthelwa lufumanise ukuba inokuphucula ukulala ngenxa yefuthe layo kwiineurotransmitters ezithile. Olunye uphononongo luphawule ukuba ii-neurotransmitters ezithile ezibandakanyekayo kumjikelo wokuvuka kokulala zichatshazelwa kakuhle yi-acupuncture. (Kaicun Zhao 2013Ii-neurotransmitters ziquka:
Norepinephrin
- Inceda ekuvukeni kunye nokuhlala uphaphile.
Melatonin
- Ihomoni enceda umzimba ukuzola kwaye ulungiselele ukulala.
I-Gamma-aminobutyric acid - i-GABA
- Inceda umzimba ukuba ulale kwaye uhlale ulele.
Nangona kunjalo, uphando olungakumbi luyafuneka ukuze kuqinisekiswe iingenelo ze-acupuncture yokuphuthelwa ngakumbi.
Conditions
Iimeko ezithile zinokufaka isandla ekulaleni, kuquka:
- Izifo zengqondo
- Ubuhlungu obungapheliyo
- Okunye ukuphazamiseka kokulala
I-acupuncture inokunceda ukuthoba iziphumo zezi ngxaki.
Ubuhlungu
Ngenxa yendlela i<em>acupuncture echaphazela ngayo imichiza ethile, lunyango olongezelelweyo olungqiniweyo lwentlungu.
- Iinaliti zonyusa iikhemikhali ezifana ne-endorphins, i-dynorphins, kunye ne-encephalins.
- I-acupuncture ikwakhupha i-corticosteroids, iihomoni zoxinzelelo.
- Nganye yale michiza inendima kwiimpawu zentlungu.
- Ukulungelelanisa amanqanaba abo kunceda ukunciphisa intlungu. (Shilpadevi Patil et al., 2016)
Ukuxhalabisa
- Uphononongo lufumanise ukuba abantu abanexhala banokuzuza kwi-acupuncture ukunceda ukunciphisa iimpawu. (Meixuan Li et al., 2019)
I-Apnea yokulala
- I-sleep apnea yingxaki yokuphefumla xa umntu elele ebangela ukuba umntu ayeke ukuphefumla okwexeshana ebusuku.
- Izihlunu zomngxuma weempumlo, impumlo, umlomo, okanye umqala ziye zikhululeke kakhulu.
- I-acupuncture inokunceda ukuvuselela izihlunu kunye nokuthintela ukuphumla ngokugqithiseleyo, ukukhusela i-apneas.
- Idatha ibonisa ukuba i-acupuncture inokuchaphazela i-apnea-hypopnea index, inani lamaxesha umntu ayekayo kwaye aqale ukuphefumla ngexesha lokulala. (ULiaoyao Wang et al., 2020)
iKhusi
- Abantu akufanele bazive iintlungu kunye noxinzelelo oluncinci kwindawo yokufaka iinaliti.
- Ukuba iintlungu zikhona, kungenxa yokuba iinaliti azifakwanga kwindawo efanelekileyo.
- Kubalulekile ukuxelela i-acupuncturist ukuze bakwazi ukuseta kwakhona kwaye baphinde bazifake ngokuchanekileyo. (Malcolm WC Chan et al., 2017)
Imiphumela
Iziphumo ebezingalindelekanga zinqabile kodwa zingenzeka. Ezi ziquka: (G. Ernst, H. Strzyz, H. Hagmeister 2003)
- Utywala
- Ukopha okanye ukugruzuka apho inaliti ifakwe khona.
- I sizathu
- Ukutyhafa
- Izikhonkwane kunye neenaliti zokuziva
- Ukuziva unyango lwentlungu ngakumbi
Ngaphambi kokufumana i-acupuncture, abantu bayacetyiswa ukuba bathethe nomboneleli wabo wezempilo. Banokucebisa ngendlela enokunceda ngayo kunye naziphi na iziphumo ebezingalindelekanga ezinokuthi zenzeke ngenxa yempilo yomntu, iimeko eziphantsi, kunye nembali yonyango. Nje ukuba isusiwe, banokucebisa i-acupuncturist enelayisensi.
Intloko intloko
Ucaphulo
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Ukusebenza kunye nokukhuseleka kwe-acupuncture yokulala: iProtocol yokuhlolwa okucwangcisiweyo. Amayeza, 98 (45), e17842. doi.org/10.1097/MD.0000000000017842
Krystal, AD, Prather, AA, & Ashbrook, LH (2019). Uvavanyo kunye nokulawulwa kokuphuthelwa: uhlaziyo. I-World psychiatry: ijenali esemthethweni ye-World Psychiatric Association (WPA), i-18 (3), i-337-352. doi.org/10.1002/wps.20674
Zhao K. (2013). I-acupuncture yonyango lokungalali. Uphononongo lwamazwe ngamazwe lwe-neurobiology, i-111, i-217-234. doi.org/10.1016/B978-0-12-411545-3.00011-0
UPatil, S., Sen, S., Bral, M., Reddy, S., Bradley, KK, Cornett, EM, Fox, CJ, & Kaye, AD (2016). Indima ye-Acupuncture kuLawulo lweentlungu. Iintlungu zangoku kunye neengxelo zentloko, i-20 (4), i-22. doi.org/10.1007/s11916-016-0552-1
Li, M., Xing, X., Yao, L., Li, X., He, W., Wang, M., Li, H., Wang, X., Xun, Y., Yan, P., Lu, Z., Zhou, B., Yang, X., & Yang, K. (2019). I-acupuncture yonyango lokuxhalaba, isishwankathelo sophononongo olucwangcisiweyo. Unyango olongezelelweyo kwiyeza, 43, 247-252. doi.org/10.1016/j.ctim.2019.02.013
Wang, L., Xu, J., Zhan, Y., & Pei, J. (2020). I-acupuncture ye-Obstructive Sleep Apnea (OSA) kubantu abadala: Ukuphononongwa ngokuchanekileyo kunye nohlalutyo lweMeta. Uphando lweBioMed lwamazwe ngamazwe, 2020, 6972327. doi.org/10.1155/2020/6972327
Chan, MWC, Wu, XY, Wu, JCY, Wong, SYS, & Chung, VCH (2017). Ukhuseleko lwe-Acupuncture: Isishwankathelo soPhononongo oluCwangcisiweyo. Iingxelo zenzululwazi, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0
Ernst, G., Strzyz, H., & Hagmeister, H. (2003). Izehlo zeziphumo ezibi ngexesha lonyango lwe-acupuncture-uphando lwamaziko amaninzi. Unyango olongezelelweyo kwiyeza, i-11 (2), i-93-97. doi.org/10.1016/s0965-2299(03)00004-9
