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 | 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
by UGqr Alex Jimenez | Ukutya, nezongezo
"Kubantu abanobunzima bokufumana iziqhamo ezininzi kunye nemifuno, ngaba ukubandakanya i-powder eluhlaza okongeziweyo kunokunyusa amanqanaba esondlo sokutya okunokulinganisela?"
Izongezo zoMda oluhlaza
Ukwanelisa iimfuno zemihla ngemihla zezondlo ngokugqibeleleyo, ukutya okungalungiswanga akunakusoloko kuhlangatyezwa xa ukufikelela kunqongophele okanye ngenxa yezinye izizathu. I-powder supplement eluhlaza yindlela efanelekileyo yokuzalisa izikhewu. Izongezelelo zepowder ezihlaza zisongezelelo semihla ngemihla esinceda ukunyusa i-vitamin, iminerali, kunye ne-fiber intake kunye nokuphucula impilo yonke. I-powders eluhlaza kulula ukuxuba emanzini kunye nesiselo esithandayo okanye i-smoothie okanye ukubhaka kwiresiphi. Banokunceda:
- Ukwandisa amandla
- Yondla amajoni omzimba
- Ukuphucula ukugaya
- Ukukhuthaza ukucaca kwengqondo
- Igalelo kumanqanaba eswekile yegazi esempilweni
- Ukunciphisa umngcipheko wesifo esingapheliyo
- Ukukhuthaza ukusebenza kwesibindi kunye nezintso
Bazintoni?
- Izongezelelo ze powder eluhlaza ziintlobo zeevithamini, iiminerali, i-fiber, i-antioxidants, i-phytochemicals, kunye nezinye iikhompawundi ze-bioactive.
- Zivela kwiziqhamo, imifuno, imifuno, kunye ne-algae ukudibanisa izithako kwi-supplement elula. (UGiulia Lorenzoni et al., 2019)
Amanzi
Ngenxa yokuba uninzi lweepowder eziluhlaza ziquka indibaniselwano yezithako, ubuninzi bezondlo buphezulu. Izongezelelo zomgubo ohlaza zingathathwa njengemveliso yevithamini kunye neeminerali. Ngokuqhelekileyo ziquka:
- Iivithamini A, C, kunye noK
- intsimbi
- Magnesium
- ikhalsiyam
- Antioxidants
Ukutya okucetyiswayo kwemihla ngemihla kweevithamini kunye neeminerali kunokuba luncedo kubantu abanofikelelo olulinganiselweyo ekuveliseni okanye abafuna ukongeza kwisondlo sabo ngezondlo ezongezelelweyo.
amandla
I-phytochemicals efunyenwe kwiziqhamo kunye nemifuno ibonakaliswe ukuphucula amanqanaba amandla. Izifundo ngeziphumo zabo ekusebenzeni komzimba kunye nokunyamezela kuye kwaphumela kwiziphumo ezilungileyo. Abaphandi bafumanisa ukuba i-phytonutrients efana ne-powder eluhlaza yanceda ukunyusa amandla, ukuphucula i-agility, ukunciphisa ukuqonda kokukhathala, ukuphucula imemori, kunye nokunciphisa ixesha lokubuyisela. (UNicolas Monjotin et al., 2022)
YeMpilo yeNtloko
Umgubo ohlaza utyebile kwifiber enyibilikayo nenganyibilikiyo, nto leyo enegalelo ekubeni uzive uhluthi kwaye wanelisekile emva kokutya kwaye ibalulekile kukwetyisa okunempilo kunye nokuhamba rhoqo kwamathumbu. Ukutya ukutya okutyebileyo kwefayibha kunxulunyaniswa nolawulo olululo lweswekile yegazi kunye nokuphucula ukwahluka kwe-gut microbiota. Ezi zinto zibalulekile ekugcineni ubunzima bomzimba obunempilo kunye nokunciphisa umngcipheko wesifo esingapheliyo, umzekelo, uhlobo lwe-2 yeswekile. (UThomas M. Barber et al., 2020) I-Phytochemicals, kuquka i-flavonoids, ibonakaliswe ukuba ineempembelelo zonyango kwi-gas, i-bloating, i-constipation, kunye ne-diarrhea ehambelana ne-IBS. Ezinye i-phytonutrients ziye zaboniswa ukunciphisa iimpawu ezithile ze-ulcerative colitis. (UNicolas Monjotin et al., 2022)
Umsebenzi Wenkqubo Yamajoni omzimba
Izongezelelo ze powder eluhlaza zibonise amandla okugcina amajoni omzimba anempilo kunye nokunciphisa ukukrala ngomxholo wabo we-antioxidant. Iipowder eziluhlaza eziqukethe i-seaweed okanye i-algae zizityebi kwi-phytochemical kunye ne-poly-unsaturated fatty acids ezinezakhiwo ze-antioxidant zokunciphisa ukuvuvukala kunye nokuthintela umonakalo oxidative kwiiseli. (Agnieszka Jaworowska, Aliza Murtaza 2022) Uvavanyo olungahleliwe lufumene ukuba isiqhamo, i-berry, kunye nemifuno ye-powder concentrate blend yanciphisa i-oxidation kunye nokunciphisa ukuvuvukala, okubangelwa yi-phytochemicals efumaneka kwiziqhamo kunye nemifuno.UManfred Lamprecht et al., 2013)
Ukuxutyushwa
Isibindi kunye nezintso ngamalungu aphambili okukhutshwa kwendalo. Isibindi sinceda umzimba ukuba ufunxe izondlo ekutyeni okusetyenzisiweyo kwaye sisuse inkunkuma kunye netyhefu ngezintso. (Ithala leencwadi leSizwe loNyango. 2016) Izityalo zixutywe nge-antioxidants kunye ne-phytochemicals ezikhusela isibindi kunye neentso kumonakalo omkhulu wamahhala kunye noxinzelelo lwe-oxidative. (Yong-Song Guan et al., 2015) Izongezo zomgubo oluhlaza zenziwe kwezi zityalo. Xa usela iipowder eziluhlaza, ukuthathwa kwamanzi ngokwemvelo kuyenyuka njengoko umgangatho oqhelekileyo we powder eluhlaza uxutywe kunye ne-8 ukuya kwi-ounces yamanzi.
Ingaba ixutywe, ixutywe, okanye yenziwe i-shake, i-powdered greens yindlela efanelekileyo kwaye efanelekileyo yokufumana i-dose yemihla ngemihla ye-antioxidants, iivithamini, iiminerali kunye nezinye izondlo.
Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo
Ucaphulo
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Iziqhamo kunye nemifuno yokuNxibelela iSongezo kunye neMpilo ye-Cardiovascular: Ukuphononongwa okuCwangcisiweyo ukusuka kumbono weMpilo yoLuntu. Ijenali yezonyango lweklinikhi, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Ubungqina beklinikhi beeNzuzo zePhytonutrients kwiMpilo yoLuntu. Izondlo, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). IiNzuzo zeMpilo zeFayibha yokutya. Izondlo, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). I-Seaweed Derived Lipids yi-Agent enokuthi i-Anti-Inflammatory Agent: Uphononongo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ukongezwa kunye ne-juice powder concentrate kunye nokuzivocavoca kunciphisa i-oxidation kunye nokuvuvukala, kunye nokuphucula i-microcirculation kubasetyhini abatyebileyo: idatha yesilingo esilawulwa ngokungahleliwe. Ijenali yaseBrithani yesondlo, i-110 (9), i-1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [I-Intanethi]. I-Cologne, eJamani: Iziko loMgangatho kunye nokuSebenza ngokuSebenza kwezeMpilo (IQWiG); 2006-. Sisebenza njani isibindi? 2009 Sep 17 [Uhlaziywa 2016 Aug 22]. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK279393/
UGuan, YS, Yena, Q., & Ahmad Al-Shatouri, M. (2015). Unyango olongezelelweyo kunye nolunye unyango lweZifo zesibindi 2014. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
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
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 | Umqolo obuhlungu, Ubuhlungu obungapheliyo, Electroacupuncture Therapy, I-Gut ne-Intestinal Health, Ubuhlungu Bokubuyisela, Unyango, I-Viscerosomatic Reflex
Ngaba abantu abajongene nokudumba kwamathumbu banokukhululeka nge-electroacupuncture ukunciphisa iimpawu zeentlungu ezisezantsi kunye nokuphucula ukusebenza kwamathumbu?
intshayelelo
Xa kuziwa kumzimba, inkqubo yamathumbu inobudlelwane obunomdla kakhulu kumaqela ahlukeneyo omzimba. Inkqubo yamathumbu isebenza kunye ne-nervous central, i-immune, kunye ne-musculoskeletal systems njengoko inceda ukukhusela umzimba kwiibhaktheriya ezinobungozi ngelixa ilawula ukuvutha. Nangona kunjalo, xa izinto zokusingqongileyo ziqala ukuchaphazela umzimba kwaye zibangele inkqubo yamathumbu ukuba ihambe i-haywire, inokubangela imiba emininzi yeentlungu kunye nokungonwabi emzimbeni. Enye yeengxaki ezinokuchaphazela amathumbu yinkqubo ye-musculoskeletal, ebangela imiba yeentlungu zangasemva ezinxulumene nokudumba kwamathumbu. Nangona kunjalo, unyango oluninzi lunokunceda ukunciphisa iziphumo zokudumba kwamathumbu okubangela iintlungu zangasemva. Inqaku lanamhlanje lijonga uxhulumaniso lweentlungu ze-gut-back, indlela i-electroacupuncture enokuhlanganiswa ngayo njengonyango, kunye nendlela enokunciphisa ngayo ukuvuvukala. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya ukuba ukuvutha kwamathumbu kuyichaphazela njani imizimba yabo, kubangela intlungu emva. Siyazisa kwaye sikhokela izigulana malunga nendlela unyango lwe-electroacupuncture olunokunceda ngayo ukunciphisa iziphumo zokudumba ezibangela imiba yamathumbu kunye nomqolo kunye nokubuyisela ukusebenza kwamathumbu. Sikhuthaza abaguli bethu ukuba babuze ababoneleli bezonyango abanxulumene nabo imibuzo entsonkothileyo kunye nebalulekileyo malunga nokubandakanya iindlela ezahlukeneyo zonyango ezingezizo utyando ukunciphisa ukudumba kwamathumbu okuhambelana neentlungu zangasemva. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.
UQhagamshelwano Lwentlungu Engasemva Kwamathumbu
Ngaba uziva uqaqanjelwa sisihlunu okanye iintlungu emathunjini okanye emazantsi emqolo? Kuthekani ngokusasaza ubushushu kwiindawo ezahlukeneyo zomzimba wakho? Okanye ngaba uye wafumana naliphi na ixesha eliphantsi lamandla kulo lonke usuku lwakho? Ngelixa amathumbu aziwa njengengqondo yesibini kuba isebenza kunye namajoni omzimba, enye yeendima zawo ezibalulekileyo kukulawula amajoni omzimba. Oku kungenxa yokuba i-gut microbiome igcina iitriliyoni zeebhaktheriya zokwetyisa ukutya kunye nokukhusela umzimba kwiibhaktheriya ezimbi. Xa izinto zokusingqongileyo ziqala ukuchaphazela inkqubo yendalo ethambileyo yamathumbu, inokukhokelela amajoni omzimba ukuba asebenze kakhulu, abangele ukuba ii-cytokines ezikralayo zivelise ubuninzi, kwaye esi siphumo sinokuguquguquka kuwo wonke umzimba, ngaloo ndlela sibonakalise kwiimpawu ezahlukeneyo ezifana neentlungu kunye neemeko, kubandakanya. umqolo obuhlungu. Ekubeni ukuvuvukala kuyindlela yokuzikhusela yomzimba kukwenzakala okanye usulelo, kususa umcimbi oyingozi kwindawo echaphazelekayo kwaye inceda ukuphilisa. Ke xa i-cytokines evuthayo iqala ukuvelisa ubuninzi ngenxa yokudumba kwamathumbu, inokubeka esichengeni inkqubo yamathumbu, ivumela i-toxins kunye neebhaktheriya ukuba zingene egazini kwaye zihambe kwiindawo ezahlukeneyo zomzimba, zibangela intlungu. Ngoku, oku kungenxa yezinto ezahlukeneyo zokusingqongileyo ezikhokelela ekuphuhlisweni kweentlungu zangasemva. Xa iibhaktheriya ezinobungozi ezivela ekudumbeni ziqala ukubangela intlungu emva, ziyakwazi ukuzibophelela kwaye zichaphazele i-intervertebral disc homeostasis, ebangela ukuba isistim somzimba sokuzivikela sihlasele i-disc intervertebral kwaye sibangele intlungu emva. (Yao et al., 2023) Oku kubangelwa ukudibanisa kwamathumbu kunye nomva ngokusebenzisa iindlela eziyinkimbinkimbi ze-nerve ezithumela ulwazi olusuka emathunjini ukuya ngasemva kunye nokunyuka kwengqondo.
Ke, xa ukuvuvukala kuqala ukubangela imiba emzimbeni, kunokukhokelela kwiingxaki ze-musculoskelet njengentlungu yomqolo. Ukuvuvukala kwamathumbu kunokubangela ukungalingani phakathi kokubunjwa kwe-symbiont kunye ne-pathobiont ukunciphisa ingqibelelo kunye nomsebenzi wezithintelo zamathumbu emathunjini, ukubangela intlungu, kunye nokwandisa iimolekyuli ezivuthayo. (Ratna et al., 2023) Iamolekyu ezivuthayo zinokunyusa i-receptors yentlungu kunye noxinzelelo lwemisipha, ekhokelela ekubandezelekeni kunye nentlungu kwi-back back. Ngokuzenzekelayo, izinto zokusingqongileyo ezifana nokuma kakubi, ukungasebenzi komzimba, kunye nemikhwa engafanelekanga yokutya kunokubangela ukuba inkqubo yamathumbu ibangele ukudumba kwemisipha yangasemva. Xa kukho i-dysbiosis kwi-gut microbiota, iziphumo ezivuthayo zinokudibaniswa ngokungangqalanga kunye neentlungu ze-visceral kunye nokusebenza kwenkqubo ye-nervous central ukuguqula umzimba kwaye kubangele ukuba ube kwimeko eqhubekayo yokuvuvukala kwenkqubo engapheliyo ukubangela intlungu emva. (UDekker Nitert et al., 2020). Nangona kunjalo, zininzi iindlela zonyango ezingasebenzisi utyando kunye neendlela ezigqibeleleyo zokunciphisa ukudumba kwamathumbu kunye nokuphelisa iintlungu zangasemva.
Ukudibanisa i-Electroacupuncture njengoNyango
Xa abantu besiva iintlungu ezingasemva ezinxulunyaniswa nokudumba kwamathumbu, baya kugqirha wabo wezempilo kwaye bachaze imeko. Ukunika unxibelelwano phakathi kokudumba kwamathumbu kunye neentlungu zangasemva, ngokujongana nezinto ezisingqongileyo ezibangela ezi profayili zomngcipheko zidlulayo, oogqirha abaninzi banokusebenzisana neengcali zeentlungu ukunciphisa zombini ukudumba kwamathumbu kunye neentlungu zangasemva. Iingcali zentlungu ezifana ne-chiropractors, acupuncturists, kunye nee-massage therapists zinokunceda ukomeleza izihlunu ezichaphazelekayo ezibangela intlungu yomqolo kwaye zibonelele ngeendlela ezipheleleyo ezifana ne-anti-inflammatory vitamins kunye nezongezo zokunciphisa ukudumba kwamathumbu. Olunye lolona nyango ludala olungazenziyo utyando olunokwenza zombini yi-electroacupuncture. I-Electroacupuncture idibanisa unyango lwendabuko lwaseTshayina kunye nobuchwepheshe bale mihla obusebenzisa ukuvuselela umbane kunye neenaliti ezincinci eziqinileyo eziza kufakwa kwi-acupoint yomzimba ukufumana i-qi okanye amandla. Yintoni eyenzayo le nto kukuba ibonelela ngokuvuselela umbane kunye nemiphumo yokuchasana nokudumba ukukhuthaza i-cholinergic reflexes emathunjini kunye ne-HPA axis. (Yang et al., 2024) I-Electroacupuncture inokudibaniswa kunye nezinye iindlela zokwelapha ukunciphisa imiphumo evuthayo ehambelana neentlungu zentlungu.
I-Electroacupuncture ikwehlisa njani ukudumba kwamathumbu
Kuba i-electroacupuncture inokunciphisa ukudumba kwamathumbu okubangela iintlungu zangasemva, inokunceda ukulawula iintyatyambo zamathumbu ngokukhuthaza ukuhamba kwamathumbu kunye nokuthintela imiqondiso yeentlungu ekuchaphazeleni izihlunu zangasemva. (I-et al., 2022) Oku kungenxa yokuba i-electroacupuncture inokunceda ukukhulula izihlunu ezixineneyo ezibangela iintlungu zomqolo. Ukongezelela, xa abantu besondela kolu nyango, luphantsi kolwalathiso lwee-acupuncturists abaqeqeshwe kakhulu abanokufaka iinaliti ngokuchanekileyo ngelixa belungiselela unyango lwe-electroacupuncture kwiimfuno ezithile kunye neentlungu zomntu. Kuba i-electroacupuncture inokudityaniswa nolunye unyango, inokunciphisa ngokufanelekileyo ubunzima bomzimba kwaye ibuyisele ukugaya kunye nokufunxa ukubumba i-gut microbiota. (I-Xia et al., 2022) Oku kuvumela abantu ukuba benze utshintsho oluncinci kwindlela yabo kwaye bathintele ukudumba kwamathumbu ekuchaphazeleni umzimba kwaye kubangele iintlungu zomqolo. Banokuphucula umgangatho wobomi babo ngokubandakanya i-electroacupuncture njengenxalenye yempilo yabo kunye nempilo yonyango.
Ukuvula iiMfihlo zoKudumba-Ividiyo
Ucaphulo
An, J., Wang, L., Ingoma, S., Tian, L., Liu, Q., Mei, M., Li, W., & Liu, S. (2022). I-Electroacupuncture inciphisa i-glucose yegazi ngokulawula i-intestinal flora kuhlobo lwe-2 yeempuku zeswekile. J Isifo seswekile, 14(10), 695-710. doi.org/10.1111/1753-0407.13323
Dekker Nitert, M., Mousa, A., Barrett, HL, Naderpoor, N., & de Courten, B. (2020). Ukubunjwa kweGut Microbiota okutshintshiweyo kunxulunyaniswa nentlungu yomqolo kuBantu abaBonelekileyo nabatyebileyo. Front Endocrinol (Lausanne), 11, 605. doi.org/10.3389/fendo.2020.00605
Ratna, HVK, Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Ngaba i-Dysbiotic Gut ibangela iintlungu ezisezantsi? Cureus, 15(7), e42496. doi.org/10.7759/cureus.42496
Xia, X., Xie, Y., Gong, Y., Zhan, M., He, Y., Liang, X., Jin, Y., Yang, Y., & Ding, W. (2022). I-Electroacupuncture ikhuthaze i-intestinal defensins kwaye yahlangula i-dysbiotic cecal microbiota yeempuku ezityebileyo ezinamafutha aphezulu. Life Sci, 309, 120961. doi.org/10.1016/j.lfs.2022.120961
Yang, Y., Pang, F., Zhou, M., Guo, X., Yang, Y., Qiu, W., Liao, C., Chen, Y., & Tang, C. (2024). I-Electroacupuncture iNciphisa iSifo sokuDumba kwiiMice eziObese ngokuSebenza i-Nrf2 / HO-1 Iindlela zokuSayina kunye noLungiso lweSithintelo samathumbu. Seswekile Metab Syndr Obes, 17, 435-452. doi.org/10.2147/DMSO.S449112
Yao, B., Cai, Y., Wang, W., Deng, J., Zhao, L., Han, Z., & Wan, L. (2023). Umphumo weGut Microbiota kwiNkqubela ye-Intervertebral Disc Degeneration. Unyango lwe-Orthopedic, 15(3), 858-867. doi.org/10.1111/os.13626
isikhanyeli
by UGqr Alex Jimenez | Unyango lwe-Acupuncture, Ubuhlungu obungapheliyo, I-Gut ne-Intestinal Health, Ubuhlungu Bokubuyisela, Unyango, I-Viscerosomatic Reflex
Ngaba abantu abajongana nokudumba kwamathumbu banokufumana isiqabu kunyango lwe-acupuncture ukunciphisa iimpawu zeentlungu ezinxulumene nomqolo?
intshayelelo
Xa abaninzi beqala ukucinga ngempilo kunye nokuphila kakuhle, baya kuphawula izinto ezahlukeneyo ezichaphazela kakubi inkqubo yabo yemihla ngemihla. Izinto ezisingqongileyo okanye ukwenzakala okubuhlungu kunokubangela impembelelo kumzimba womntu, nto leyo ebangela imiba ye-musculoskelet kunye nemiba yamalungu. Omnye wemiba efana nentlungu ebonakala ngathi abantu abaninzi bajongana nayo kukudumba kwamathumbu, kwaye kunokubangela isiphumo sokwehla emzimbeni kwaye kukhokelela kwiintlungu ezigqithisiweyo kwiindawo ezingaphezulu nezisezantsi zomzimba. Oku kunokuchaphazela inkqubo yomntu yemihla ngemihla kwaye kubangele ukugcwala kweeprofayili zomngcipheko, okukhokelela kwiimeko ze-musculoskeletal ezifana neentlungu zomqolo. Kwangaxeshanye, ukudumba kwamathumbu kunokuba kukwinqanaba elibukhali okanye elingapheliyo kwaye kube ngumba kubantu abaneemeko esele zikho. Ngethamsanqa, unyango oluninzi lunciphisa ukudumba kwamathumbu okunxulunyaniswa neentlungu zangasemva kwaye lunike impembelelo entle ebantwini. Inqaku lanamhlanje lijonga isiphumo sokudumba kwamathumbu emzimbeni, ukuba ukudumba kwamathumbu kunxulumana njani neentlungu zangasemva, kunye nendlela unyango lwe-acupuncture olunokunceda ngayo ukunciphisa ukudumba kwamathumbu. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya ukuba ukuvutha kwamathumbu kuyichaphazela njani imizimba yabo kunye nendlela ehambelana ngayo neentlungu zangasemva. Siyazisa kwaye sikhokela izigulana malunga nendlela unyango lwe-acupuncture olunokunceda ngayo ukunciphisa iziphumo zokudumba ezibangela amathumbu kunye nemiba yangasemva. Sikhuthaza abaguli bethu ukuba babuze ababoneleli bezonyango abanxulumene nabo imibuzo entsonkothileyo kunye nebalulekileyo malunga nendlela iintlungu zabo ezibangela ngayo imiba emizimbeni yabo. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.
Iziphumo zokudumba kweThumbu kuMzimba
Ngaba uziva udinwe kakhulu kusasa, nasemva kobusuku obupheleleyo? Ngaba ukhe wafumana nabuphi na usizi okanye ukuthamba emathunjini akho okanye kwiindawo ezahlukeneyo zomqolo? Okanye ngaba ufumana naziphi na iintlungu zemisipha okanye ukuqina kwamalungu kuwo wonke umqolo wakho osezantsi? Xa abantu besiva le miba yosulelo, inokuba kungenxa yenkqubo yabo yamathumbu ukuva le miba ifana neentlungu. Inkqubo yamathumbu ikubudlelwane kunye nenkqubo ye-nervous ephakathi njengoko iyinxalenye ye-axis ye-gut-brain kwaye inceda inkqubo yokuzimela ngokusebenzayo ibe nefuthe kwi-immune system. Oku kuvumela inkqubo ye-musculoskelet ukukhuthaza umsebenzi oqhelekileyo womzimba. Xa iimeko zokusingqongileyo okanye ukwenzakala okubuhlungu kuqala ukuchaphazela kakubi i-axis ye-gut-brain kwaye kubangela ukuba amajoni omzimba avelise i-cytokines evuthayo kunye ne-cortisol ukuze kubangele imiba ye-musculoskeletal kunye ne-gut. Iziphumo zokudumba kwesixokelelwano samathumbu zibangela ukuphazamiseka ngaphakathi kokusebenza kwesithintelo samathumbu kunye nokufuduswa kwe-microbes yamathumbu kunye nokukhuthaza ukusebenza kwe-hyper-activation ye-mucosal immune system ukuvelisa i-cytokines e-pro-ukudumba etshisa ukudumba kwamathumbu. (Amoroso et al., 2020) Xa oko kwenzeka, kunokuba nempembelelo enkulu kwi-immune system, kwaye apho i-gut microbiota inokuthi iqhutywe yizinto ezisingqongileyo ezifana nesifo se-metabolic syndrome, ukukhuluphala, kunye nohlobo lwe-2 yeswekile, enemiphumo emibi kumzimba womntu. (Scheithauer et al., 2020) Le nto iyenzayo emzimbeni kukuba ukudumba kwamathumbu kunokuchaphazela amajoni omzimba, amalungu abalulekileyo, kunye ne-musculoskeletal system.
Ukudumba Kwamathumbu Kuhambelana Nentlungu Yomqolo
Ke, iintlungu zangasemva zihlala zilandela xa abantu abaninzi benemiba yamathumbu enxulumene nezinto zokusingqongileyo. Xa i-intestinal permeability emathunjini iqala ukujongana nokuvuvukala, zonke iibhaktheriya kunye ne-cytokines ezivela kwi-immune system ziya kuvelisa ngokukhawuleza kwaye zihambe ngendlela yazo ukuya kwiintlobo ezahlukeneyo zemisipha, izicubu kunye nemigqaliselo eqala ukuchaphazeleka. Ekubeni iintlungu zangasemva ziyimeko eqhelekileyo ye-musculoskelet abantu abaninzi abanyamezelayo, ukudumba kwamathumbu kunokubakho. Ekubeni iintsholongwane zebhaktheriya kunye ne-cytokines ezivuthayo zifikelela kwimisipha yomqolo yomqolo kunye nezakhiwo zamathambo, zinokuqala ukubangela imiba ephazamisayo, ekhokelela kwiintlungu zangasemva. Isakhiwo samathambo somnqonqo sinamalungu e-facet, i-spinal discs, kunye namathambo akhusela intambo yomgogodla kwaye unokuchaphazeleka kukuvuvukala kwamathumbu. Umqobo we-disc-disc ngaphakathi komqolo ukhusela i-spinal disc kwiziphumo ezivuthayo ezinokubiza imiba ye-musculoskeletal. Nangona kunjalo, xa iintsholongwane zebhaktheriya eziphuma emathunjini ziqala ukuncamathelisa kunye nokwaphula umqobo we-disc-disc, zinokuphindaphinda ngokukhawuleza kuba ukujongwa kwe-immune system kungafumaneki, kubangele amanqanaba asezantsi eoksijini athobe iidiski zomgogodla kwaye abangele imiba yeentlungu zomqolo. (Ratna et al., 2023) Ngelo xesha, izinto zokusingqongileyo nazo zidlala umcimbi ekuphuhlisweni kweentlungu zangasemva ezinxulumene nokuvuvukala kwamathumbu. Ngethamsanqa, uninzi zonyango alunakunceda kuphela ukunciphisa ukudumba kwamathumbu kodwa lukwabonelela ngesiqabu kwiintlungu ezingasemva.
Ukulwa Nokuvuvukala Ngokwendalo-Ividiyo
Ngaba ukhe wajongana nokutshintsha kweemo ezahlukeneyo ezichaphazela inkqubo yakho yemihla ngemihla? Ngaba uziva udiniwe okanye udiniwe imini yonke? Okanye ngaba uziva iintlungu kunye neentlungu phakathi kwecandelo lakho kunye nomqolo ophantsi? Abantu abaninzi abafumana le miba efana neentlungu emizimbeni yabo bajongana nokudumba kwamathumbu okuchaphazela umqolo wabo. Xa izinto ezisingqongileyo ziqala ukubangela ukuveliswa kwe-bacterial microbes kwi-intestinal permeability, i-cytokines evuthayo iqala ukubangela ukuvuvukala kwi-musculoskeletal system. Oku kunokukhokelela ekuphuhlisweni kwentlungu emva kwaye kubangele imiba emzimbeni xa ingaphathwa ngokukhawuleza. Apha kulapho unyango olwahlukeneyo lunceda ekunciphiseni iziphumo zokudumba kwenkqubo yamathumbu kunye nokunceda ukunciphisa imiba emininzi ebangeleyo. Unyango oluninzi aluloqhaqho kwaye lwenziwa ngokwezifiso kubantu abajongene nokudumba kwamathumbu okuhambelana neentlungu zangasemva. Le vidiyo ingasentla ibonisa ukuba unyango olungasebenzisi utyando lunokunceda njani ekunciphiseni ukudumba ngokwemvelo kwaye luncede abantu abaninzi abajongene nokudumba kwamathumbu.
I-acupuncture yokunciphisa ukudumba kwamathumbu
Iindlela ezahlukeneyo zonyango ezingezizo utyando zinokusuka kunyango lwe-traction ukuya kukhathalelo lwe-chiropractic, kuxhomekeke kubunzima beentlungu kunye nezinto ezisingqongileyo ezibangela umcimbi. Ukuvuvukala kwamathumbu, abantu abaninzi banokuzama i-acupuncture, enye yezona ndlela zakudala zonyango olungasebenzisi utyando olunokunceda ukunciphisa ukukrala kweecytokines. I-acupuncture isuka e-China kwaye isetyenziswa ngoogqirha abaqeqeshwe kakhulu abasebenzisa iinaliti ezintle, eziqinileyo, ezibhityileyo eziza kufakwa kwii-acupoints zomzimba ezahlukeneyo ukubuyisela amandla omzimba. I-acupuncture inokuphinda isebenze njengonyango lolawulo oluneenkalo ezininzi olubandakanya iindlela zonyango ezininzi zokulawula i-axis ye-HPA kunye nokunciphisa amanqanaba e-cytokines e-pro-inflammatory. (Landgraaf et al., 2023) Kwangaxeshanye, i-acupuncture inokunceda ukubuyisela ukungasebenzi kakuhle kwe-gastrointestinal kwizifo ezahlukeneyo zamathumbu ngokuthintela imiqondiso ye-neuron yengqondo ebangela iimpendulo ezivuthayo kumathumbu kunye ne-musculoskeletal system. (UJang et al., 2020). I-acupuncture inokudibaniswa kunye nolunye unyango olungelulo utyando ukunceda ukuphucula ukusebenza komzimba, njengoko i-acupuncturists ifumana i-acupoints ngaphakathi komzimba ukulawula i-intestinal microbiota kunye nokuvuvukala, ngaloo ndlela ilawula umsebenzi we-nervous system ukunyusa umgangatho wobomi bomntu. (Bao et al., 2022) Ngokubandakanya i-acupuncture njengenxalenye yempilo yomntu kunye nokuphila kakuhle, abantu abaninzi banokwenza utshintsho oluncinci kwindlela yabo yemihla ngemihla ukuze banciphise ukuvuvukala kwamathumbu ekuveliseni ngokugqithiseleyo kunye nokukhusela i-comorbidities edibeneyo ukuba ibuye.
Ucaphulo
Amoroso, C., Perillo, F., Strati, F., Fantini, MC, Caprioli, F., & Facciotti, F. (2020). Indima ye-Gut Microbiota Biomodulators kwi-Mucosal Immunity kunye ne-Intestinal Inflammation. Iiseli, 9(5). doi.org/10.3390/cells9051234
Bao, C., Wu, L., Wang, D., Chen, L., Jin, X., Shi, Y., Li, G., Zhang, J., Zeng, X., Chen, J., ULiu, H., & Wu, H. (2022). I-acupuncture iphucula iimpawu, i-intestinal microbiota, kunye nokuvuvukala kwezigulane ezine-Crohn's Mild to moderate: Ulingo olulawulwa ngokungahleliwe. Unyango lwezoNyango, 45, 101300. doi.org/10.1016/j.eclinm.2022.101300
Jang, JH, Yeom, MJ, Ahn, S., Oh, JY, Ji, S., Kim, TH, & Park, HJ (2020). I-acupuncture inqanda i-neuroinflammation kunye ne-gut microbial dysbiosis kwimodeli yegundane yesifo sikaParkinson. UBrain Behav Immun, 89, 641-655. doi.org/10.1016/j.bbi.2020.08.015
Landgraaf, RG, Bloem, MN, Fumagalli, M., Benninga, MA, de Lorijn, F., & Nieuwdorp, M. (2023). I-acupuncture njengonyango olujoliswe kwizinto ezininzi kwi-multifactorial isifo sokutyeba: i-neuro-endocrine-immune interplay eyinkimbinkimbi. Front Endocrinol (Lausanne), 14, 1236370. doi.org/10.3389/fendo.2023.1236370
Ratna, HVK, Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Ngaba i-Dysbiotic Gut ibangela iintlungu ezisezantsi? Cureus, 15(7), e42496. doi.org/10.7759/cureus.42496
Scheithauer, TPM, Rampanelli, E., Nieuwdorp, M., Vallance, BA, Verchere, CB, van Raalte, DH, & Herrema, H. (2020). I-Gut Microbiota njenge-Trigger ye-Metabolic Inflammation kwi-Obesity kunye ne-Type 2 yeswekile. I-Immunol yangaphambili, 11, 571731. doi.org/10.3389/fimmu.2020.571731
isikhanyeli
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
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 | Udidi lweMithi, isondlo
Kubantu abafuna ukongeza ezinye iziqhamo kunye nemifuno ekudleni kwabo, ngaba ukongeza i-tomatillos kunokubonelela ngeendlela ezahlukeneyo kunye nesondlo?
tomatillo
I-Tomatillos ziziqhamo ezinokuzisa incasa ye-citrus eqaqambileyo kwiitya ezahlukeneyo.
isondlo
ISebe lezoLimo lase-US libonelela ngolu lwazi lulandelayo kwi-tomatillo ephakathi/34g enye. (FoodData Central. ISebe lezoLimo lase-US. 2018)
- Iikhalori - 11
- Iicarbohydrates - 2 grams
- Amafutha - 0.3 grams
- Iiprotheni - 0.3 grams
- Ifayibha - 0.7 grams
- Isodium - 0.3 milligrams
- Iiswekile - 1.3 grams
I-carbohydrate
Amafutha
- I-Tomatillos iqulethe ngaphantsi kwesiqingatha segrama kwi-tomatillo enye ephakathi.
protein
- Kukho ngaphantsi kwesiqingatha segram yeprotheni ngetomatillo nganye.
Iivithamini kunye neMinerals
I-Tomatillos inika:
- IVithamini A
- Vitamin C
- Potassium
- Kwaye unikeze ezinye ii-micronutrients ezininzi kwiidosi ezincinci.
benefits
Izibonelelo zempilo zikaTomatillo ziquka ezi zilandelayo.
Impilo yeentliziyo
I-Tomatillos inika ukongezwa kokutya okunempilo yentliziyo. Ngokwendalo ziphantsi kwisodium kwaye zizityebi kwi-potassium, ezinokunceda ukulawula uxinzelelo lwegazi. Babonelela ngeevithamini A kunye noC kunye ne-antioxidants ngokuchasene neeradicals zamahhala.
I-American Heart Association incoma ukusetyenziswa kweentlobo ezahlukeneyo zeziqhamo kunye nemifuno imihla ngemihla ngeenzuzo ezahlukeneyo. Omnye wabo ngumxholo wefiber. Ifayibha yinxalenye yecarbohydrates engagatywayo enokunceda ukunciphisa i-cholesterol ngokubopha kunye nokususa i-cholesterol emzimbeni. I-Tomatillos iqulethe malunga negrama enye yefiber, ukongeza okucetyiswayo kwintliziyo yokutya okunempilo. (Umbutho weentliziyo zaseMelika. 2023)
Uncedo olunokubakho ukuNciphisa uMngcipheko woMhlaza
I-Tomatillos inee-antioxidants ezininzi ezineempawu zokuthintela umhlaza. Ziyimithombo ye-phytochemicals eyaziwa ngokuba ngeanolides. Ezi khompawundi zezityalo zendalo zibonakaliswe ukuba ziphembelela i-apoptosis / ukufa kweeseli kwiiseli zomhlaza wekoloni. (Peter T. White et al., 2016) Ukutya okuphezulu kwiziqhamo kunye nemifuno kuye kwadibaniswa neengozi eziphantsi zomhlaza, okwenza i-tomatillos ibe yinto eyamkelekileyo kwisicwangciso sesondlo esiphezulu se-antioxidant esigxile ekuthinteleni umhlaza.
Ukuphuculwa kweempawu zeArthritis
I-antioxidant ye-anolide nayo ichasene nokuvuvukala. Uphando malunga ne-anolides lubonisa izibonelelo zeklinikhi ekudambiseni iimpawu ze-osteoarthritis kunye ne-rheumatoid arthritis. (Peter T. White et al., 2016) I-Tomatillos inokunceda ukunciphisa ukuvuvukala, oku kunokwenza ukuba i-arthritis ilawuleke.
Uthintelo lokulahleka kombono
I-Tomatillos ibonelela ngomthombo ophilileyo wezondlo eziphambili kwimpilo yamehlo. I-Lutein kunye ne-zeaxanthin zi-antioxidants ezigxila kwi-retina kwaye zinceda ukukhusela ekuwohlokeni kwendalo. I-Tomatillos inika:
- Beta carotenes
- Vitamin E
- Vitamin C
- ubhedu
- Izinki
- Ngokudibeneyo, la mavithamini abonise amandla okunciphisa ukuqhubela phambili kwe-macular degeneration ehambelana neminyaka, isizathu esiqhelekileyo sokulahlekelwa ngumbono. (AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. 2023)
Ukuhla ukusinda
I-Tomatillos sisithako sokutya esinekhalori ephantsi. Ngenxa yesiqulatho sawo samanzi aphezulu, kunokwenzeka ukuba ugcwalise ngaphandle kokongeza iikhalori ezingaphezulu. I-salsa entsha eyenziwe ngeetumato okanye i-tomatillos lukhetho olunempilo, olunencasa olungenazo iiswekile ezongeziweyo. (I-National Kidney Foundation. 2014)
Iziphumo ezimbi
I-Tomatillos yinxalenye yosapho lwe-nightshade. Ngelixa kungekho bungqina bubambekayo obuqinisekisa naziphi na iziphumo eziyingozi, abanye abantu baxela ukuba banamava kubo. (Iklinikhi yaseCleveland. 2019) Abantu abakholelwa ukuba banokuba novelwano kwi-tomatillos kufuneka badibane nodokotela wezokutya obhalisiweyo ukuze abone unobangela kunye neendlela zokuphucula ukunyamezela.
Utywala
- Nangona kunqabile, ukusabela okunzulu, kubandakanywa ne-anaphylaxis, kunokwenzeka nangona umntu engabonakali iimpawu ze-tomato allergy.
- Abantu abangaqinisekanga malunga nokwaliwa kwi-tomatillos kufuneka babone i-allergist ukuze bavavanywe.
Iintlobo
- Iindidi ezahlukeneyo ziquka umthubi, oluhlaza kunye nomfusa. (MacKenzie J. 2018)
- IRendidora luhlobo oluluhlaza olukhula ngokuthe tye kunye nesivuno esikhulu.
- I-Gulliver Hybrid, iTamayo, iGigante, kunye neToma Verde nazo ziluhlaza kodwa zikhula ngokwepateni ethe saa.
- Ezinye iintlobo ezimfusa ziquka i-Purple Hybrid, iDe Milpa, kunye neCoban. (Drost D, Pedersen K. 2020)
Ukukhetha
- Khetha i-tomatillos eqinile kwaye eluhlaza kodwa enkulu ngokwaneleyo ukuba izalise amakhoba.
- Xa zivuthwe ixesha elide, incasa yazo iba mfiliba. (MacKenzie J. 2018)
UGcino noKhuseleko
- I-Tomatillos inokuhlala iinyanga kwi-husks yazo, isasazeke kwindawo enomoya. (MacKenzie J. 2018)
- Zigcine kwisikhwama sephepha efrijini ixesha elide kuneeveki ezi-2 ukuba usebenzisa ngokukhawuleza.
- Musa ukugcina kwiplastiki, njengoko oku kunokubangela ukonakala.
- Ukugcina ixesha elide, i-tomatillos inokukhenkcezwa okanye ifakwe.
- Susa amakhoba, uwahlambe, kwaye womise phambi kokuba uwatye okanye uwalungiselele ukugcinwa ixesha elide.
Ukulungiselela
I-Tomatillos inencasa eyahlukileyo kunye nokuqina okuqinileyo. Zinokutyiwa ziphelele kungekho mfuneko yambewu okanye isiseko sazo. (Drost D, Pedersen K. 2020) Sebenzisa i-tomatillos:
- ekrwada
- Isosi eluhlaza
- Njenge ukukhwela
- Sandwich
- Salads
- Iisobho
- Izitovu
- Igqityiwe
- Eyosiwe
- Iyosiwe kwisitya esisecaleni
- Yongezwa kwi-smoothies
Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo
Ucaphulo
FoodData Central. ISebe lezoLimo lase-US. (2018). I-Tomatillos, eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
Umbutho weentliziyo zaseMelika. (2023). UZitya njani iziqhamo kunye nemifuno (Ukuphila ngokusempilweni, umba. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
White, PT, Subramanian, C., Motiwala, HF, & Cohen, MS (2016). I-Atanolides yendalo kuNyango lweZifo eziNgapheliyo. Ukuqhubela phambili kumayeza okulinga kunye nebhayoloji, 928, 329-373. doi.org/10.1007/978-3-319-41334-1_14
AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. (2023). IVithamin A: Iphepha leNgcaciso kuBasebenzi bezeMpilo. Ifunyenwe kwi ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
I-National Kidney Foundation. (2014). 6 kwezona ziNto ziPhakamileyo nezimbi kakhulu kwiMpilo (iZintso eziSiseko, uMba. www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health
Iklinikhi yaseCleveland. (2019). Yintoni ukujongana nemifuno ye-Nightshade? (iimpahla zempilo, umba. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/
Jill, M. (2018). Ukukhulisa iTomatillos kunye neCherry eGround kwiiGadi zaseKhaya. extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315
I-Drost D, i-PK (2020). I-Tomatillos kwiGadi (Ulimo lwezitiya, umba. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall
