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LweMpilo

Iqela leKlinikhi eliSebenzayo eliSebenzayo. Iyeza elisebenzayo yinguquko kwindlela yokwenza amayeza ajongana ngcono neemfuno zezempilo zenkulungwane yama-21. Ngokushenxisa ugqaliselo olugxile kwisifo semveli kwindlela yonyango lujolise kwindlela egxile kwisigulane, iyeza elisebenzayo lijongana nomntu wonke, hayi nje iimpawu ezizimeleyo.

Abasebenzi bachitha ixesha kunye nezigulane zabo, bephulaphula iimbali zabo kwaye bajonge ukusebenzisana phakathi kwezinto zofuzo, indalo, kunye neendlela zokuphila ezinokuchaphazela impilo yexesha elide kunye nezifo ezinzima, ezingapheliyo. Ngale ndlela, iyeza elisebenzayo lixhasa ukubonakaliswa okukhethekileyo kwempilo kunye namandla kumntu ngamnye.

Ngokutshintsha ugxininiso olugxininise kwisifo sokusebenza kwezonyango kule ndlela igxile kwisigulane, oogqirha bethu bayakwazi ukuxhasa inkqubo yokuphulukisa ngokujonga impilo kunye nokugula njengenxalenye yomjikelo apho onke amacandelo enkqubo yebhayoloji yomntu asebenzisana ngamandla kunye nokusingqongileyo. . Le nkqubo inceda ekufuneni nasekuchongeni ufuzo, indlela yokuphila, kunye nemiba yokusingqongileyo enokuthi itshintshe impilo yomntu ukusuka ekuguleni ukuya kwintlalontle.


Yongeza impilo yakho kunye neKimchi: Ukutya okumnandi kweProbiotic

Yongeza impilo yakho kunye neKimchi: Ukutya okumnandi kweProbiotic

Ngaba i-kimchi ingabanceda abantu abazama ukufaka ukutya okuvundisiweyo kukutya kwabo?

Yongeza impilo yakho kunye neKimchi: Ukutya okumnandi kweProbiotic

Kimchi

IKimchi kukutya okunencasa nokunesondlo okupakishwe yimifuno enesondlo. Iphezulu kwi-vitamin C, i-vitamin A, kunye ne-iron. Yenziwe ngetyuwa, imifuno enegwele kwaye idla ngokusetyenziswa njengesitya esisecaleni esiqala ngekhaphetshu njengesiseko. Ezinye iintlobo zisebenzisa imifuno eyahlukileyo, njengeradish, cucumber, kunye netswele. Ineekhalori ezincinci, i-carb count ephantsi, i-zero fat, kunye nezibonelelo zempilo ezifana nentaphane yeeprobiotics ezivela kwinkqubo yayo yokubila.

isondlo

IKimchi ngumthombo obalaseleyo wevithamin C kunye nevithamin A. Isiqingatha sekomityi yekimchi eqhelekileyo ziigram ezingama-85 kwaye ibonelela ngokulandelayo. (ISebe lezoLimo lase-US. 2017)

  • Iikhalori - 20
  • Amafutha - 0g
  • Isodium - 290 milligrams
  • Iicarbohydrates - 4 grams
  • Ifayibha - 1 grams
  • Iiswekile - 2 grams
  • Iiprotheni - 1 grams
  • I-Vitamin C - 18 milligrams
  • Intsimbi - 1.08 milligrams
  • I-Vitamin A - i-375 micrograms
  • I-calcium - 40 milligrams

Calories

  • Isiqingatha sekomityi sinikezela ngeekhalori ezingama-20, malunga ne-53% yazo i-carbohydrates, i-21% yiprotheni, kwaye i-26% inamafutha.

I-carbohydrate

  • I-Kimchi iquka i-4 grams ye-carbohydrates ngokukhonza, kunye ne-1 ibe yifayibha.
  • Nangona kunjalo, ezininzi zokupheka ze-kimchi zongeza i-sweeteners, njengobusi okanye ijusi yesithelo, ukulinganisela ubumuncu.
  • Izimuncumuncu ezininzi zithetha iicarbohydrates ezininzi.

Amafutha

  • Kuba eyona mifuno iyiyo, ayinamafutha ngokwendalo.

protein

  • UKimchi akayena ncam umdlali weprotheyini-amandla.
  • Isiqingatha sekomityi sinikezela nje ngegram e-1 yeprotein esekelwe kwizityalo ezisuka kwimifuno.
  • Nangona kunjalo, iindlela zokupheka ezibandakanya ukutya kwaselwandle njenge-shrimp okanye i-squid ziya kuba nezixa eziphezulu zale macronutrient.

Iivithamini kunye neMinerals

  • Iivithamini kunye neeminerali ziyahluka ngokuxhomekeke kwimifuno esetyenzisiweyo.
  • I-kimchi esekwe kwikhaphetshu yaseNapa ibandakanya iivithamin C kunye ne-K ezininzi kunye nezixa ezincinci ze-iron, i-calcium, ithusi kunye ne-potassium.
  • Iresiphi eneminqathe iya kuba nevithamin A ebalulekileyo.
  • Iresiphi eneradishes iya kunika i-folate, i-potassium, kunye ne-riboflavin.
  • Zonke iindidi zenziwe ngetyuwa, ngoko ke i-sodium iyiminerali yokubukela.
  • Ukukhonza isiqingatha sekomityi kunokubonelela malunga ne-300 milligrams okanye i-13% yexabiso lemihla ngemihla ye-sodium.

benefits

I-Kimchi kukutya okuguquguqukayo okunokubonelela ngeenzuzo zempilo.

Ukugonywa

  • Iasidi yelactic evundisa ikhaphetshu ikwabonelela ngeebhaktheriya ezisempilweni zamathumbu.
  • Ukusebenzisa i-probiotics nge-kimchi kukhuthaza ukugaya okunempilo kwaye kunceda ukunciphisa iingxaki zokuqunjelwa. (Higashikawa, F. et al., 2010)

Iyahambelana neZitya eziZodwa

  • Ngezithako ezilula ezisekelwe kwizityalo zinokufaneleka kwizidlo ezikhethekileyo.
  • Ifanele i-vegan, imifuno, i-low-carb, i-gluten-free, kunye nokutya okungekho bisi.

INkxaso yeNkqubo yoMzimba

Nciphisa Ukukrala

  • Abaphandi baye bafumanisa ukuba kukho ikhompawundi ebizwa ngokuba yikimchi I-HDMPPA – 3-(4′-hydroxyl-3′,5′-dimethoxyphenyl) propionic acid -
    kwaye yafunda ukusebenzisana kwayo kunye neeprotheni ezivuthayo.
  • Baye bafumanisa ukuba i-HDMPPA ichasene nefuthe lokudumba kweeproteni.
  • Akwanelanga ukugqiba ukuba i-kimchi iyakunciphisa ngokukhawuleza ukuvutha, kodwa uphando olongezelelweyo lunokunceda ukuqinisekisa amandla ayo. (Jeong, JW et al., 2015)

Phucula Iimpawu Zombefu

  • Uphononongo lwabantu abadala baseKorea abanesifo sombefu bafumanise ukuba okukhona besitya ikimchi, kokukhona mancinci amathuba okuba babenokuhlaselwa sisifuba.
  • Uphando olongezelelweyo luyafuneka, kodwa iziphumo ziyathembisa. (UKim, H. et al., 2014)

Utywala

  • I-kimchi yorhwebo kunye nekhaya elungiselelwe i-kimchi ihlala ikhululekile kuzo zonke i-allergens zokutya ezisibhozo-kodwa jonga iilebhile zesithako ukuze uqiniseke.
  • Amanye amalungiselelo, umzekelo, anokuba ne-sauce yentlanzi, i-shrimp, okanye i-shrimp paste, engayi kuhamba kwabo banentlanzi okanye i-shellfish allergy.

Iziphumo ezimbi

  • UKimchi unokuba neziphumo ezibi kwabanye abantu ngokuxhomekeke kulungiselelo lwayo.
  • Isenokuba phezulu kwisodium, enokuthi inganconywa kubantu abakwintliziyo esempilweni okanye ekutyeni okuthintelweyo ngesodium.
  • Ngamanqanaba aphezulu eprobiotics, kunokubangela ukuqunjelwa okanye isisu esibuhlungu.
  • Abantu abanovelwano kwincasa eyomeleleyo banokungayonwabeli incasa.

Iintlobo

Ngokuqhelekileyo, ikimchi yenziwe ngekhaphetshu, kodwa iintlobo ngeentlobo zemifuno zinokutshintshwa okanye zidityaniswe neendlela zokupheka ezisebenzisa ezinye imifuno, iziqholo, okanye ezinye izongezo. Ezinye iiresiphi ziquka intlanzi okanye inyama ukuyijika ibe sisitya esikhulu. I-kimchi yamanzi yinguqulelo yesuphu eyenziwe ngomhluzi. Kodwa into eyenza i<em>kimchi sisiseko sayo semifuno enegwele.

UGcino noKhuseleko

Ukuvubela kunokuba nzima xa kuziwa kukhuseleko lokutya. I-kimchi ethengiweyo okanye eyenziwe ekhaya ekhonkxiweyo ngokufanelekileyo kwingqayi edibeneyo ingagcinwa kwiqondo lokushisa ukuya kwiveki emva kokuvulwa. Igcinwe efrijini, iya kuhlala isitsha kwiinyanga ezintathu ukuya kwezintandathu. Iibhaktheriya eziluncedo ezisebenzayo kunye nenkqubo yokuvubela iyaqhubeka, isenza incasa ibe muncu ngakumbi kunye nokuthungwa kwemushier ngokuhamba kwexesha. Oku akuthethi ukuba ingqayi ihambe kakubi nje kuphela ingenayo iphunga elingaqhelekanga okanye isikhunta.

Ukulungiselela

Le nkqubo ayintsonkothanga kangako.

  • Khetha iresiphi enemifuno efana nekhaphetshu, iradish, kunye neminqathe.
  • Sika imifuno ibe ngamaqhekeza kwaye uhlikihle ngetyuwa.
  • Shiya imifuno ngetyuwa; ezinye iiresiphi ziquka amanzi iiyure eziliqela ukuvumela ukubila.
  • Khupha amanzi angaphezulu, uze ungeze izithako zokunambitha ezifana ne-sweeteners kunye neziqholo.
  • Khonza njengesitya esisecaleni kunye nerayisi eqhotsiweyo okanye i-noodles, okanye uyenze ikhosi ephambili ngokufaka intlanzi, inyama, okanye i-tofu.

I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic igxininise kwaye iphatha ukulimala kunye neentlungu ezingapheliyo ngezicwangciso zokunakekelwa komntu eziphucula amandla ngokusebenzisa ukuguquguquka, ukuhamba, kunye neenkqubo zokunciphisa intlungu. Ababoneleli bethu basebenzisa indlela edibeneyo yokudala izicwangciso zokunakekelwa komntu ngamnye kwisigulane ngasinye, ukubuyisela impilo kunye nokusebenza kumzimba ngokusebenzisa iSondlo kunye neMpilo, iMithi esebenzayo, i-Acupuncture, i-Electro-Acupuncture, kunye ne-Sports Medicine protocols. Ukuba umntu ufuna olunye unyango, baya kuthunyelwa kwiklinikhi okanye ugqirha ofaneleke kakhulu kubo, njengoko uDkt Jimenez ehlangene nabagqirha abaphezulu, iingcali zeklinikhi, abaphandi bezonyango, isondlo kunye nabaqeqeshi bezempilo ukubonelela ngeyona kliniki isebenzayo. unyango.


Ukutya Okuphilisayo


Ucaphulo

ISebe lezoLimo lase-US. FoodData Central. (2017). Kimchi. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/516912/nutrients

Higashikawa, F., Noda, M., Awaya, T., Nomura, K., Oku, H., & Sugiyama, M. (2010). Ukuphuculwa kokuqunjelwa kunye nokusebenza kwesibindi ngezityalo eziphuma kwi-lactic acid bacteria: i-double blind-blind, trial randomized. Isondlo (eBurbank, eLos Angeles County, Calif.), 26 (4), 367-374. doi.org/10.1016/j.nut.2009.05.008

Olivares, M., Paz Díaz-Ropero, M., Gómez, N., Sierra, S., Lara-Villoslada, F., Martín, R., Miguel Rodríguez, J., & Xaus, J. (2006). Ukuncitshiswa kokutya kokutya okuvundisiweyo kubangela ukuwa kwempendulo yokuzivikela emzimbeni. Iibhaktheriya ze-lactic acid zinokuchasana nempembelelo ye-immunological yolu hluthwa. Ijenali yophando lobisi, 73 (4), 492-498. doi.org/10.1017/S0022029906002068

AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). IVithamin C: Iphepha leNgcaciso kubasebenzi bezempilo. Ifunyenwe kwi ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Jeong, JW, Choi, IW, Jo, GH, Kim, GY, Kim, J., Suh, H., Ryu, CH, Kim, WJ, Park, KY, & Choi, YH (2015). Iimpembelelo ezichasene nokudumba kwe-3-(4′-Hydroxyl-3′,5′-Dimethoxyphenyl)Propionic Acid, iCandelo eliSebenzayo leKhaphetshu yaseKorea iKimchi, kwiLipopolysaccharide-Stimulated BV2 Microglia. Ijenali yokutya kwamayeza, i-18 (6), i-677-684. doi.org/10.1089/jmf.2014.3275

UKim, H., Oh, SY, Kang, MH, Kim, KN, Kim, Y., & Chang, N. (2014). Umbutho phakathi kwe-kimchi intake kunye ne-asthma kubantu abadala baseKorea: i-Korea yesine kunye neyesihlanu i-Korea National Health and Nutrition Examination Survey (2007-2011). Ijenali yokutya kwamayeza, i-17 (1), i-172-178. doi.org/10.1089/jmf.2013.3013

Ukuphucula iimpawu zokuqunjelwa ngokuHamba ngokukhawuleza

Ukuphucula iimpawu zokuqunjelwa ngokuHamba ngokukhawuleza

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

Ukuphucula iimpawu zokuqunjelwa ngokuHamba ngokukhawuleza

UkuHambela Uncedo Lokuqunjelwa

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

Uphando

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

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

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

Ukuzilolonga kunokunceda ukunciphisa imingcipheko yoMhlaza weColon

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

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

UkuThintelwa korhudo olunxulumene nokuZilolonga

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

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

Ukuba umthambo kwi ntseni:

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

If ukwenza umthambo ngaphezulu kwemizuzu engama-90:

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

Uncedo loLwazi

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

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


Uvavanyo lwePoop: Yintoni? Ngoba? kwaye Njani?


Ucaphulo

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

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

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

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

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

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

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

Ukubaluleka kokuTyelwa kokuPhilisa emva kokuTya ityhefu

Ukubaluleka kokuTyelwa kokuPhilisa emva kokuTya ityhefu

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

Ukubaluleka kokuTyelwa kokuPhilisa emva kokuTya ityhefu

Ukutyhelwa kokutya kunye nokubuyisela impilo yamathumbu

Ityhefu ekutyeni inokubeka ubomi esichengeni. Ngethamsanqa, iimeko ezininzi zincinci kwaye zihlala ixesha elifutshane kwaye zihlala iiyure ezimbalwa ukuya kwiintsuku ezimbalwa (Amaziko oLawulo lweSifo kunye nokuThintela, i-2024). Kodwa iimeko ezingephi zisenokonakalisa amathumbu, zibangele isicaphucaphu, ukuhlanza, kunye norhudo. Abaphandi baye bafumanisa ukuba usulelo lwebhaktheriya, njengetyhefu yokutya, lunokubangela utshintsho kwiibhaktheriya zamathumbu. (UClara Belzer et al., 2014) Ukutya ukutya okukhuthaza ukuphiliswa kwamathumbu emva kokutya ityhefu kunokunceda umzimba ululame kwaye uzive ungcono ngokukhawuleza.

Ukutya ukuze utye

Emva kokuba iimpawu zetyhefu ekutyeni zisonjululwe, umntu unokuvakalelwa kukuba ukubuyela ekutyeni okuqhelekileyo kulungile. Nangona kunjalo, amathumbu anyamezele amava amaninzi, kwaye nangona iimpawu ezibukhali ziye zadamba, abantu banokuzuza kukutya kunye neziselo ezilula esiswini. Ukutya okucetyiswayo kunye neziselo emva kokutya ityhefu ziquka: (Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. 2019)

  • Gatorade
  • I-Pedialyte
  • amanzi
  • Iti yemifuno
  • Umhluzi wenkukhu
  • ijelo
  • I-Applesauce
  • Amaqhekeza
  • Ukugcoba
  • Rice
  • Oatmeal
  • iibhanana
  • Iipatata

Ukukhutshwa kwamanzi emva kokutyhefwa kokutya kubalulekile. Abantu ngabanye kufuneka bongeze okunye ukutya okunezondlo kunye ne-hydrating, njengesuphu ye-noodle yenkukhu, enceda ngenxa yezondlo kunye nomxholo wolwelo. Urhudo kunye nokugabha okuhamba nesi sigulo kunokuwushiya umzimba uphelelwe ngamanzi. Ukubuyisela amanzi emanzini kunceda umzimba uthathe indawo ye-electrolytes elahlekileyo kunye nesodium. Wakuba umzimba ubuyiselwe emanzini kwaye ukwazi ukubamba ukutya okungenamsebenzi, qalisa ngokucotha ukutya okusuka kukutya okuqhelekileyo. Xa uphinda uqalisa ukutya okuqhelekileyo emva kokubuyisela amanzi emzimbeni, ukutya ukutya okuncinane rhoqo, rhoqo kwiiyure ezintathu ukuya kwezine, kuyacetyiswa endaweni yokutya isidlo sakusasa esikhulu, sasemini nesangokuhlwa yonke imihla. (Andi L. Shane et al., 2017) Xa ukhetha i-Gatorade okanye i-Pedialyte, khumbula ukuba i-Gatorade isiselo se-sports-rehydrating kunye neswekile eninzi, enokucaphukisa isisu esivuthayo. I-Pedialyte yenzelwe ukubuyisela amanzi emzimbeni ngexesha nasemva kokugula kwaye ineswekile encinci, iyenza ibe lukhetho olungcono. (URonald J Maughan et al., 2016)

Xa Ukutya okunetyhefu kukutya okuSebenzayo okumele kugwenywe

Ngexesha lokutyhefa kokutya, abantu ngokuqhelekileyo abafuni kutya kwaphela. Nangona kunjalo, ukuthintela ukwanda kwesigulo, abantu bayacetyiswa ukuba baphephe oku kulandelayo ngelixa begula kakhulu (KwiYunivesithi yaseOhio State. 2019)

  • Iziselo ezinecaffeine kunye notywala zinokuphinda zikhuphe amanzi emzimbeni.
  • Ukutya okunamafutha kunye nokutya okunefayibha ephezulu kunzima ukwetyisa.
  • Ukutya kunye neziselo ezineswekile eninzi zinokubangela ukuba umzimba uvelise amanqanaba aphezulu eglucose kwaye buthathaka inkqubo yomzimba yokuzikhusela. (Navid Shomali et al., 2021)

Ixesha loBuyiselo kunye nokuQalisa kwakhona ukutya okuQhelekileyo

Ityhefu yokutya ayihlali ixesha elide, kwaye iimeko ezininzi ezingantsonkothanga zisonjululwa kwiiyure okanye iintsuku ezimbalwa. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2024) Iimpawu zixhomekeke kuhlobo lwebhaktheriya. Abantu banokugula kwimizuzu nje embalwa besitya ukutya okungcolileyo ukuya kuthi ga kwiiveki ezimbini emva koko. Ngokomzekelo, iibhaktheriya ze-Staphylococcus aureus zibangela iimpawu ngokukhawuleza. Kwelinye icala, i-listeria inokuthatha ukuya kwiiveki ezimbalwa ukubangela iimpawu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2024) Abantu banokuphinda baqalise ukutya okuqhelekileyo emva kokuba iimpawu ziphelile, umzimba ugcwele amanzi kwaye unokubamba ukutya okungenamsoco. (Andi L. Shane et al., 2017)

Kucetyiswa iGut Foods Post Stomach Virus

Ukutya okunempilo emathunjini kunokunceda ukubuyisela amathumbu microbiome okanye zonke ii-microorganisms eziphilayo kwinkqubo yokwetyisa. I-microbiome ye-gut enempilo ibalulekile ekusebenzeni kwamajoni omzimba. (UEmanuele Rinninella et al., 2019) Iintsholongwane zesisu zingaphazamisa ibhalansi yeebhaktheriya zamathumbu. (UChanel A. Mosby et al., 2022) Ukutya ukutya okuthile kunokunceda ukubuyisela ukulungelelana kwamathumbu. I-Prebiotics, okanye i-indigestible plant fibers, inokunceda ukuhlahlela emathunjini amancinci kwaye ivumele ibhaktheriya enenzuzo ukuba ikhule. Ukutya kwe-Prebiotic kubandakanya: (UDorna Davani-Davari et al., 2019)

  • Iimbotyi
  • Anyanisi
  • iitumato
  • I-asparagus
  • Iifama
  • Ubusi
  • Ubisi
  • Ibhanana
  • Ingqolowa, irhasi, i-rye
  • Garlic
  • Isoya
  • Elwandle

Ukongeza, iiprobiotics, eziziibhaktheriya eziphilayo, zinokunceda ukwandisa inani lebhaktheriya enempilo emathunjini. Ukutya okuneProbiotic kubandakanya: (Isikolo soNyango saseHarvard, ngo-2023)

  • Pickles
  • Isonka seSourdough
  • Kombucha
  • Sauerkraut
  • Yogurt
  • Miso
  • Kefir
  • Kimchi
  • tempeh

Iiprobiotics zinokuthi zithathwe njengezongezelelo kwaye zize kwiipilisi, iipilisi, umgubo, kunye nolwelo. Ngenxa yokuba zineebhaktheriya eziphilayo, kufuneka zifakwe efrijini. Ababoneleli bezempilo ngamanye amaxesha bacebisa ukuba bathathe iiprobiotics xa bechacha kusulelo lwesisu. (Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases, ngo-2018) Abantu kufuneka badibane nomboneleli wabo wezempilo ukuze babone ukuba olu khetho lukhuselekile kwaye lusempilweni.

Kwikliniki yokulimala kweChiropractic kunye ne-Functional Medicine Clinic, siphatha ukulimala kunye neentlungu ezingapheliyo ngokuphuhlisa izicwangciso zonyango lomntu ngamnye kunye neenkonzo ezikhethekileyo zeklinikhi ezijoliswe kukulimala kunye nenkqubo epheleleyo yokubuyisela. Ukuba olunye unyango luyafuneka, abantu ngabanye baya kuthunyelwa kwiklinikhi okanye ugqirha ofaneleke kakhulu ukulimala kwabo, imeko, kunye / okanye isifo.


Ukufunda malunga noTya endaweni yokutya


Ucaphulo

Amaziko oLawulo noThintelo lweZifo. (2024). Iimpawu zetyhefu yokutya. Ifunyenwe kwi www.cdc.gov/foodsafety/symptoms.html

Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). I-Dynamics ye-microbiota ekuphenduleni usulelo lwe-host. PloS enye, 9(7), e95534. doi.org/10.1371/journal.pone.0095534

Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. (2019). Ukutya, ukutya, kunye nesondlo sokutya ityhefu. Ifunyenwe kwi www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning/eating-diet-nutrition

Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). I-2017 ye-Infectious Diseases Society of America Izikhokelo zokuSebenza kwezonyango zokuHlola kunye noLawulo lweSihudo esiSasulelayo. Izifo ezithathelwanayo zeklinikhi : ukupapashwa ngokusemthethweni kwe-Infectious Diseases Society of America, 65 (12), e45-e80. doi.org/10.1093/cid/cix669

Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Ulingo olungenamkhethe lokuvavanya amandla eziphuzo ezahlukeneyo ukuchaphazela imeko ye-hydration: uphuhliso lwesalathiso se-beverage hydration. Ijenali yaseMelika yesondlo seklinikhi, i-103 (3), i-717-723. doi.org/10.3945/ajcn.115.114769

KwiYunivesithi yaseOhio State. Kacie Vavrek, M., RD, CSSD Ohio State University. (2019). Ukutya okufuneka sikuphephe xa unomkhuhlane. health.osu.edu/wellness/exercise-and-nutrition/ukutya-ukunqanda-nomkhuhlane

Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Iziphumo ezinobungozi zezixa eziphezulu ze-glucose kwi-immune system: ukuhlaziywa okuhlaziyiweyo. I-Biotechnology kunye ne-biochemistry esetyenzisiweyo, i-68 (2), i-404-410. doi.org/10.1002/bab.1938

Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). Yintoni i-Healthy Gut Microbiota Composition? I-Ecosystem etshintshayo kubo bonke ubudala, indalo, ukutya kunye nezifo. I-Microorganisms, i-7 (1), i-14. doi.org/10.3390/microorganisms7010014

Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Ukusebenzisana kunye neentsholongwane ze-mammalian enteric ziguqula ukuveliswa kwe-membrane yangaphandle kunye nomxholo nge-bacterial commensal. Ijenali ye-extracellular vesicles, i-11 (1), e12172. doi.org/10.1002/jev2.12172

Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). I-Prebiotics: Inkcazo, Iintlobo, iMithombo, iiMechanisms, kunye nezicelo zeKlinikhi. Ukutya (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092

Isikolo sezonyango saseHarvard. (2023). Indlela yokufumana iiprobiotics ezininzi. www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics

Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. (2018). Unyango lwe-viral gastroenteritis. Ifunyenwe kwi www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis/treatment

I-Peppermint: Iyeza leNdalo leSifo esicaphukisayo samathumbu

I-Peppermint: Iyeza leNdalo leSifo esicaphukisayo samathumbu

Kubantu abajongene nemiba yokwetyisa okanye ukuphazamiseka kwamathumbu, ngaba ukongeza i-peppermint kwisicwangciso sesondlo kukunceda ukulawula iimpawu kunye nokugaya?

I-Peppermint: Iyeza leNdalo leSifo esicaphukisayo samathumbu

Peppermint

Yaqala yakhuliswa eNgilani, iipropathi zamayeza zepeppermint zaye zabonwa ngokukhawuleza kwaye ziyalinywa namhlanje eYurophu naseMntla Afrika.

Isetyenziswa njani

  • Ioli ye-Peppermint ingathathwa njengeti okanye kwifom ye-capsule.
  • Qhagamshelana nogqirha okanye ingcali yokhathalelo lwempilo olunelayisensi ukufumanisa idosi efanelekileyo yefomu ye-capsule.

Kwi-Irritable Bowel Syndrome

I-Peppermint ithathwa njengeti ukunyanga iingxaki zokugaya ngokubanzi. Kuyaziwa ukunciphisa ukuveliswa kwegesi emathunjini. Namhlanje, abaphandi bayayibona i-peppermint njengesebenzayo kwi-syndrome yamathumbu enomsindo xa isetyenziswe kwifom yeoli. (N. Alammar et al., 2019) Ioli ye-Peppermint ivunyiwe ukuba isetyenziswe yizigulane ze-IBS eJamani. Nangona kunjalo, i-FDA ayizange ivume i-peppermint kunye neoli ukunyanga nayiphi na imeko, kodwa idwelise ipeppermint kunye neoli njengekhuselekile ngokubanzi. (ScienceDirect, 2024)

Ukusebenzisana namanye Amayeza

  • Abantu abathatha i-lansoprazole ukunciphisa i-asidi yesisu banokubeka esichengeni ukutyabeka kwe-enteric kwezinye iicapsules zeoli yepepilemint. (Taofikat B. Agbabiaka et al., 2018)
  • Oku kunokwenzeka ngokusebenzisa i-H2-receptor antagonists, i-proton pump inhibitors, kunye ne-antacids.

Olunye unxibelelwano olunokwenzeka lubandakanya: (Benjamin Kligler, Sapna Chaudhary 2007)

  • Amitriptyline
  • Cyclosporine
  • IHaloperidol
  • Isicatshulwa se-Peppermint sinokunyusa amanqanaba e-serum yala mayeza.

Kuyacetyiswa ukuba uxoxe ngentsebenziswano yamayeza kunye nomboneleli wezempilo ngaphambi kokuba uqalise izongezo ukuba uthatha nawaphi na kula mayeza.

Ukukhulelwa

  • I-Peppermint ayikhuthazwa ukuba isetyenziswe ngexesha lokukhulelwa okanye ngabongikazi.
  • Akwaziwa ukuba inokuchaphazela usana olusakhulayo.
  • Akwaziwa ukuba inokuchaphazela usana oluncancisayo.

Usetyenziswa njani iHerb

Ayisiyonto ixhaphakileyo, kodwa abanye abantu abadibani nepeppermint. Ioyile yePeppermint akufuneki igalelwe ebusweni okanye ejikeleze imifinya.Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020). Ukusebenzisa ngaphezu kwefomu enye, njengeti kunye neoli, akukhuthazwa kuba kunokukhokelela kwimiphumo emibi.

  • Ngenxa yokuba i-FDA ayilawuli izongezo ezifana nepeppermint kunye nezinye, imixholo yazo inokwahluka.
  • Izongezo zinokuqulatha izithako eziyingozi okanye zingaqulathanga isithako esisebenzayo kwaphela.
  • Yiyo loo nto ukukhangela iimpawu ezithembekileyo kunye nokwazisa iqela lezempilo lomntu ngamnye ngento ethathwayo kukhuthazwa kakhulu.

Inamandla okuba mandundu iimeko ezithile kwaye akufuneki isetyenziswe ngaba:

  • Abantu abanesitshisa esingapheliyo. (Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020)
  • Abantu abanomonakalo omkhulu wesibindi.
  • Abantu abanokudumba kwe-gallbladder.
  • Abantu abanezithintelo kwimibhobho yenyongo.
  • Abantu abakhulelweyo.
  • Abantu abane-gallstones kufuneka badibane nomboneleli wabo wezempilo ukuze babone ukuba kukhuselekile na.

Imiphumela

  • I-oyile inokubangela isisu esibuhlungu okanye ukutshisa.
  • Ii-capsules ezifakwe kwi-Enteric zingabangela ukutshisa kwi-rectum. (Brooks D. Cash et al., 2016)

Abantwana kunye neentsana

  • I-Peppermint yayisetyenziselwa ukunyanga i-colic kwiintsana kodwa ayikhuthazwa namhlanje.
  • I menthol kwi iti kunokubangela ukuba iintsana nabantwana abancinci baminxeke.
  • I-Chamomile inokuba yinto enokwenzeka. Dibana nomboneleli wezempilo ukuze ubone ukuba ikhuselekile na.

Ngaphandle koLungiso: I-Chiropractic kunye ne-Integrative Healthcare


Ucaphulo

Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Impembelelo yeoli ye-peppermint kwi-syndrome yamathumbu enomsindo: uhlalutyo lwe-meta lwedatha yeklinikhi edibeneyo. I-BMC encedisayo kunye neyeza elilolunye, i-19(1), i-21. doi.org/10.1186/s12906-018-2409-0

ScienceDirect. (2024). Ioli yePeppermint. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D.

Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Ukuxhaphaka kwe-drug-herb kunye ne-chiza-supplement supplementation kubantu abadala abadala: uphando olunqamlekileyo. Ijenali yaseBritani yokusebenza ngokubanzi : ijenali yeRoyal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101

Kligler, B., & Chaudhary, S. (2007). Ioli yePeppermint. Ugqirha wosapho waseMelika, 75 (7), 1027-1030.

Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. (2020). Ioli yePeppermint. Ifunyenwe kwi www.nccih.nih.gov/health/peppermint-oil#safety

Imali, BD, Epstein, MS, & Shah, SM (2016). Inkqubo yokuhanjiswa kweNoveli ye-oyile ye-Peppermint luNyango olusebenzayo lweempawu ze-Irritable Bowel Syndrome. Izifo zokugaya kunye nenzululwazi, i-61 (2), i-560-571. doi.org/10.1007/s10620-015-3858-7

Khanna, R., MacDonald, JK, & Levesque, BG (2014). Ioli ye-Peppermint yonyango lwe-bowel syndrome enomsindo: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta. Ijenali ye-gastroenterology yeklinikhi, i-48 (6), i-505-512. doi.org/10.1097/MCG.0b013e3182a88357

I-acupuncture ye-Eczema: UKhetho oluthembisayo loNyango

I-acupuncture ye-Eczema: UKhetho oluthembisayo loNyango

Kubantu abajongene ne-eczema, ngaba ukubandakanya i-acupuncture kwisicwangciso sonyango kunceda ukulawula nokunciphisa iimpawu?

I-acupuncture ye-Eczema: UKhetho oluthembisayo loNyango

I-acupuncture ye-Eczema

I-eczema sisifo solusu esinganyangekiyo esibangela ukurhawuzelelwa kakhulu, ulusu olomileyo, kunye nerhashalala. Iinketho eziqhelekileyo zonyango lwe-eczema ziquka:

  • Moisturizers
  • Iisteroids zezihloko
  • Amayeza amiselweyo

Olunye uphando lubonisa ukuba i-acupuncture inokunceda abantu abane-eczema. Kwiminyaka yakutshanje, abaphandi baye bajonga i-acupuncture njengendlela yonyango enokwenzeka kwaye bafumanisa ukuba inokunciphisa iimpawu.

Ukwenza i-Acupuncture

I-acupuncture ibandakanya ukufakwa kweenaliti ezincinci zetsimbi kwii-acupoints ezithile emzimbeni. Kukholelwa ukuba ngokuvuselela iingongoma ezithile, inkqubo yemithambo-luvo esembindini yomzimba iyasebenza ize ikhuphe imichiza ethile eyenzelwe ukuphilisa. Izigulo ezinyangwa kusetyenziswa iacupuncture ziquka: (Johns Hopkins Medicine. 2024)

  • Intloko
  • Umqolo obuhlungu
  • I sizathu
  • Isifuba
  • Osteoarthritis
  • Fibromyalgia

impatho

Uphononongo lufumanise ukuba i-acupuncture inokuba lukhetho lonyango ngokuxhomekeke kubuzaza bemeko kunye nokuqina kweemvakalelo zokurhawuzelela. (URuimin Jiao et al., 2020) Iinaliti zibekwe kwiindawo ezahlukeneyo ezinxulumene nokukhulula imeko. Ezi ngongoma ziquka: (Zhiwen Zeng et al., 2021)

I-LI4

  • Ifumaneka kwisiseko sobhontsi kunye nomnwe wesalathisi.
  • Kuye kwaboniswa ukunceda ukunciphisa ukuvuvukala kunye nokucaphuka.

I-LI11

  • Le ndawo ibekwe ngaphakathi kwengqiniba ukunciphisa ukurhawuzelela kunye nokoma.

LV3

  • Efumaneka phezulu kweenyawo, eli nqaku linciphisa uxinzelelo kwi-nervous system.

SP6

  • I-SP6 ikwithole elisezantsi entla kweqakala kwaye inokunceda ekunciphiseni ukudumba, ububomvu, kunye nokucaphuka kwesikhumba.

SP10

  • Le ngongoma ibekwe kufuphi nedolo kwaye inciphisa ukuxubha kunye nokuvuvukala.

ST36

  • Le ngongoma ifumaneka ngaphantsi kwedolo ngasemva komlenze kwaye isetyenziselwa ukuphucula impilo yonke.

benefits

Kukho iingenelo ezahlukeneyo zeacupuncture, kubandakanywa (URuimin Jiao et al., 2020)

  • Ukomisa nokurhawuzelelwa.
  • Ukunciphisa ubunzulu bokurhawuzelela.
  • Ukunciphisa indawo echaphazelekayo.
  • Ukuphuculwa komgangatho wobomi.
  1. I-eczema flare-ups nayo idityaniswa noxinzelelo kunye noxinzelelo. I-acupuncture ibonakaliswe ukunciphisa ixhala kunye noxinzelelo, nto leyo enokunceda ukukhulula iimpawu ze-eczema (Beate Wild et al., 2020).
  2. I-acupuncture inceda ukulungisa umonakalo onomqobo wolusu okanye inxalenye engaphandle yolusu eyenzelwe ukukhusela umzimba. (Rezan Akpinar, Saliha Karatay, 2018)
  3. Abantu abane-eczema badla ngokuba nomqobo wesikhumba obuthathaka; le nzuzo inokuphucula iimpawu. (Umbutho weSizwe weEczema. 2023)
  4. Abantu abane-eczema bahlala benesistim somzimba esisebenza ngokugqithisileyo esinegalelo kukuphazamiseka.
  5. Ngokophando, i-acupuncture inokunceda ekulawuleni amajoni omzimba. (Zhiwen Zeng et al., 2021)

iingozi

I-acupuncture ithathwa njengekhuselekile, kodwa kukho imingcipheko ekufuneka uyiqaphele. Le mingcipheko ibandakanya: (URuimin Jiao et al., 2020)

  • Ukudumba apho iinaliti zifakwe khona.
  • Amabala abomvu esikhumbeni.
  • Ukonyuka kokurhawuzelelwa.
  • Irhashalala eyaziwa ngokuba yi-erythema - kwenzeka xa imithambo yegazi emincinci yonzakele.
  • I-Hemorrhages - ukopha kakhulu.
  • Ukutyhafa

Abantu Abafanele Bayiphephe I-acupuncture

Asingabo bonke abantu abanokunyangwa ngeacupuncture. Abantu ekufuneka baluphephe unyango lwe-acupuncture baquka abantu aba (Umbutho weSizwe weEczema. 2021) (Johns Hopkins Medicine. 2024)

  • Ukhulelwe
  • Unesifo sokopha
  • Yiba nomngcipheko owonyukileyo wosulelo
  • Yiba ne-pacemaker
  • Yiba nokufakelwa kwebele

ukusebenza

Uninzi lwezifundo kwi i-acupuncture kuba i-eczema ibonisa iziphumo ezilungileyo ezibonisa ukuba inokunceda ekudambiseni iimpawu. (SeHyun Kang et al., 2018) (URuimin Jiao et al., 2020) Nangona kunjalo, abantu kufuneka bathethe nomboneleli wabo wezempilo ukubona ukuba lukhetho olukhuselekileyo na.


Ukuvula Wellness


Ucaphulo

Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

Jiao, R., Yang, Z., Wang, Y., Zhou, J., Zeng, Y., & Liu, Z. (2020). Ukusebenza kunye nokhuseleko lwe-acupuncture kwizigulane ezine-atopic eczema: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. I-acupuncture kwiyeza : ijenali yeBritish Medical Acupuncture Society, 38 (1), 3-14. doi.org/10.1177/0964528419871058

Zeng, Z., Li, M., Zeng, Y., Zhang, J., Zhao, Y., Lin, Y., Qiu, R., Zhang, DS, & Shang, HC (2021). Imimiselo ye-Acupoint enokubakho kunye neNgxelo yeSiphumo se-Acupuncture kwi-Atopic Eczema: Ukuphononongwa kwe-Scoping. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2021, 9994824. doi.org/10.1155/2021/9994824

Wild, B., Brenner, J., Joos, S., Samstag, Y., Buckert, M., & Valentini, J. (2020). I-acupuncture kubantu abanenqanaba elongeziweyo loxinzelelo-Iziphumo ezivela kulingo lolingo olungenamkhethe. PloS enye, 15(7), e0236004. doi.org/10.1371/journal.pone.0236004

Akpinar R, Karatay S. (2018). Iziphumo ezilungileyo ze-Acupuncture kwi-Atopic Dermatitis. Ijenali yaMazwe ngaMazwe ngaMayeza oKwalana nawo 4:030. doi.org/10.23937/2572-3308.1510030

Umbutho weSizwe weEczema. (2023). Izithintelo zolusu ezisisiseko kubantu abane-eczema. Yintoni umqobo wolusu lwam? nationaleczema.org/blog/what-is-my-skin-barrier/

Umbutho weSizwe weEczema. (2021). Fumana iinyani: i-acupuncture. Fumana iinyani: i-acupuncture. nationaleczema.org/blog/get-the-facts-acupuncture/

Kang, S., Kim, YK, Yeom, M., Lee, H., Jang, H., Park, HJ, & Kim, K. (2018). I-acupuncture iphucula iimpawu kwizigulane ezine-atopic dermatitis ephakathi ukuya kwimodareyitha: Ulingo lokuqala olulawulwa ngokungahleliwe, olulawulwa yi-sham. Unyango olongezelelweyo kwiyeza, 41, 90-98. doi.org/10.1016/j.ctim.2018.08.013

Ukukhulula amandla kaNopal kwiMpilo kunye nokuba sempilweni

Ukukhulula amandla kaNopal kwiMpilo kunye nokuba sempilweni

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?

Ukukhulula amandla kaNopal kwiMpilo kunye nokuba sempilweni

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

Imayonesi: Ngaba ngokwenene ayinampilo?

Imayonesi: Ngaba ngokwenene ayinampilo?

Kubantu abafuna ukutya okunempilo, ngaba ukukhetha kunye nokumodareyitha kungenza i-mayonnaise ibe yinto emnandi kunye nesondlo sokongeza kwi-low-carbohydrate yokutya?

Imayonesi: Ngaba ngokwenene ayinampilo?

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

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