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Ukuqeqeshwa Kwezempilo

Ukuqeqeshwa Kwezempilo ibandakanya umcebisi kunye nengcali yezempilo exhasa kwaye inceda abantu bafikelele kwimpilo yabo kwaye bazive bebhetele ngokusebenzisa Inkqubo yokutya ehleliweyo kunye nendlela yokuphila ehambelana neemfuno zabo kunye neenjongo zabo.

Ukuqeqeshwa kwezempilo akugxili ekutyeni enye okanye kwindlela yokuphila.

Umqeqeshi oDibeneyo weSondlo uxila ku:

  • I-Bio-itselfeness ethetha ukuba sonke sahlukile kwaye sahlukile
  • idayethi
  • yokuPhila
  • Iimfuno zeemvakalelo
  • Iimfuno zomzimba

Igxininisa impilo ngaphaya kwepleyiti kunye nokuphila kakuhle ngokutya okusisiseko. Nangona kunjalo, eyona nto iphambili yimbono yokuba kukho iindawo ezichaphazela impilo njengokutya. Oku kuthetha ukuba:

  • ubudlelwane
  • umsebenzi
  • Yokomoya
  • Umsebenzi wezobugcisa

Zonke zinegalelo kwintlalontle ngokubanzi.

Akukho bungakanani-obunye-zonke iindlela eziya empilweni nasempilweni.

Aba basebenzi basebenza kunye nabaxumi kwaye babafundise ukuba:

  • Detox imizimba yabo
  • Amafutha emizimba yabo
  • Gcina imizimba yabo

Oku kukhokelela ekubeni umntu abe:

  • Impilo entle
  • Uyolo

Ukuba banako!

I-Health Coaching inikezela ngeenkonzo kwi iiseshoni zabucala enye-nganye kwaye ukuqeqesha iqela.


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

Isebe lezoLimo laseMelika. Ukhuseleko lokutya kunye neNkonzo yokuHlola. (2024). Gcina Ukutya Kukhuselekile! Iziseko zoKhuseleko lokutya. Ifunyenwe kwi www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Iziko lezonyango (US). IKomiti yokuPhunyezwa kweziKhokelo zokutya., Thomas, PR, Henry J. Kaiser Family Foundation., kunye neNational Cancer Institute (US). (1991). Ukuphucula ukutya kunye nempilo yaseMelika : ukusuka kwiingcebiso ukuya kwisenzo : ingxelo yeKomidi yeSikhokelo sokuTyelwa kweZikhokelo zokutya, iBhodi yokutya kunye neZondlo, i-Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/

IPeppers yeJalapeño: Ukutya okuneCarb esezantsi okuPakisha iPunch

IPeppers yeJalapeño: Ukutya okuneCarb esezantsi okuPakisha iPunch

Kubantu abajonge ukunonga ukutya kwabo, ngaba iipepile zejalapeno zinokubonelela ngesondlo, kwaye zibe ngumthombo olungileyo weevithamini?

IPeppers yeJalapeño: Ukutya okuneCarb esezantsi okuPakisha iPunch

I-Jalapeño Pepper Nutrition

I-Jalapeños yenye yeentlobo ezininzi ze-pepper ezisetyenziselwa ukugxininisa okanye ukuhlobisa kunye nokongeza ubushushu kwisitya. Oludidi lwepepile luvunwa jikelele kwaye luthengiswe xa luluhlaza olumenyezelayo kodwa lujike lubebomvu xa lukhula. Olu lwazi lulandelayo lwesondlo sepepile yejalapeno enegram ezili-14 enye. (FoodData Central. ISebe lezoLimo lase-US. 2018)

Iikhalori - 4
Amafutha - 0.05-grams
Isodium - 0.4 - milligrams
Iicarbohydrates - 0.5-grams
Ifayibha - 0.4 - iigram
Iiswekile - 0.6 - iigram
Iiprotheni - 0.1 - iigram

I-carbohydrate

  • Iipepile zeJalapeño zinekhabhohayidrethi ezincinci kwaye azinakuvavanywa ngendlela ye-GI esemgangathweni. (UFiona S. Atkinson et al., 2008)
  • I-6 grams ye-carbohydrates kwi-1-indebe ekhonzayo inomthwalo ophantsi kakhulu we-glycemic, oku kuthetha ukuba i-pepper ayiphakamisi amanqanaba eswekile yegazi ngokukhawuleza okanye ibangele impendulo ye-insulin. (UMary-Jon Ludy et al., 2012)

amafutha

  • I-Jalapeños inomlinganiselo wamanqatha angaxutywanga ubukhulu becala.

protein

  • Ipepile ayingomthombo weprotheyini ecetyiswayo, njengoko iqulethe ngaphantsi kwegram yeprotheyini kwikomityi epheleleyo yejalapenos esikiweyo.

Iivithamini kunye neMinerals

  • I-pepper enye iqulethe malunga ne-16 milligrams ye-vitamin C, malunga ne-18% yesibonelelo semihla ngemihla esicetyiswayo / i-RDA.
  • Le vithamini ibalulekile kwimisebenzi emininzi ebalulekileyo, kubandakanywa ukuphulukiswa kwesilonda kunye nokusebenza komzimba, kwaye kufuneka ifunyenwe ngokutya. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021)
  • IiJalapeños ngumthombo olungileyo wevithamin A, exhasa ulusu kunye nempilo yamehlo.
  • Kwi-1/4 yekomityi yepepile ye-jalapeno esikiweyo, abantu bafumana malunga ne-8% yesixa esicetyiswayo semihla ngemihla se-vitamin A kumadoda kunye ne-12% kwabasetyhini.
  • IJalapeños ikwangumthombo weevithamini B6, K, kunye no-E.

Izinzuzo zezeMpilo

Uninzi lwezibonelelo zempilo zibalelwa kwi-capsaicin eyona nto ivelisa ubushushu kwipepile, kubandakanya ukunciphisa iintlungu kunye nokurhawuzelelwa ngokuthintela i-neuropeptide ethumela loo miqondiso engqondweni. (UAndrew Chang et al., 2023)

Uncedo Lwezinhlungu

  • Uphando lubonisa i-capsaicin - izongezelelo okanye i-topical ointments / creams - inokunciphisa i-nerve kunye nentlungu edibeneyo. (UAndrew Chang et al., 2023)

Nciphisa uMngcipheko weSifo seNtliziyo

  • Uphononongo lwabantu abanamazinga aphantsi e-HDL cholesterol esempilweni, abasemngciphekweni woku isifo sentliziyo/CHD, ibonise ukuba izongezo ze-capsaicin ziphucula izinto ezinobungozi kwi-CHD. (Yu Qin et al., 2017)

Ukunciphisa ukuvuvukala

Utywala

  • Iipepile ezishushu zinxulumene nepepile eziswiti okanye intsimbi kwaye zingamalungu osapho lwe nightshade.
  • Ukwaliwa koku kutya kuyenzeka kodwa kunqabile. (I-American Academy ye-Asma ye-Alergy kunye ne-Immunology. 2017)
  • Ngamanye amaxesha abantu abane-allergies ye-pollen banokusabela kwiziqhamo ezikrwada kunye nemifuno, kubandakanya neentlobo ezahlukeneyo zepepile.
  • I-capsaicin kwi-jalapeño kunye nezinye iipepile ezishushu zinokucaphukisa ulusu kunye namehlo, nakubantu abangenayo i-allergies.
  • Kucetyiswa ukuba unxibe iiglavu xa uphethe iipepile ezishushu kwaye ugweme ukubamba ubuso bakho.
  • Hlamba izandla, izinto kunye neendawo osebenzela kuzo xa ugqibile.

Iziphumo ezimbi

  • Xa zintsha, iipepile zejalapeno zinokuba namanqanaba obushushu ahlukeneyo.
  • Basusela kwi-2,500 ukuya kwi-10,000 Iiyunithi zeScoville.

Iintlobo

  • I-Jalapeños yenye yeendidi zepepile ezishushu.
  • Zingatyiwa zikrwada, zikhenkciwe, zifakwe enkonkxiweyo, okanye zitshaywe/ipepile zechipotle kwaye zishushu ngakumbi kunezintsha okanye ezinkonkxiweyo kuba zomisiwe kwaye zinyangwe.

UGcino noKhuseleko

  • I-jalapenos entsha inokugcinwa kwiqondo lokushisa kweentsuku ezimbalwa okanye kwifriji malunga neveki.
  • Xa ingqayi ivuliwe, yigcine efrijini.
  • Kwitoti evulekileyo yepepper, tshintshela kwiglasi okanye iplastiki yokugcina ifriji.
  • Iipepile zinokukhenkcezwa emva kokulungiswa ngokusika izikhondo kunye nokukhupha imbewu.
  • I-jalapenos ekhenkcezisiweyo zezona zilungileyo ngaphakathi Iinyanga ezi-6 zomgangatho obalaseleyo, kodwa inokugcinwa ixesha elide.

Ukulungiselela

  • Ukususa imbewu kunokunceda ukunciphisa ubushushu.
  • IJalapeños inokutyiwa ngokupheleleyo okanye isikiwe kwaye yongezwe kwiisaladi, iimarinades, isalsa, okanye itshizi.
  • Abanye bongeza i-jalapenos kwi-smoothies ukwenzela ukukhaba okuneziqholo.
  • Zingasetyenziselwa kwiindlela zokupheka ezahlukeneyo zokushisa okongeziweyo kunye nokubonakala.

IChiropractic, Fitness, kunye neZondlo


Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2018). Iipepile, jalapeno, ekrwada.

Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Iitafile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values: 2008. Ukunyamekela isifo sikashukela, i-31 (12), i-2281-2283. doi.org/10.2337/dc08-1239

ULudy, MJ, Moore, GE, & Mattes, RD (2012). Iziphumo ze-capsaicin kunye ne-capsiate kwi-balance balance: ukuphononongwa okubalulekileyo kunye nohlalutyo lwe-meta lwezifundo ebantwini. Iingqondo zeKhemikhali, 37(2), 103-121. doi.org/10.1093/chemse/bjr100

AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). IVithamin C: Iphepha leNgcaciso kuBasebenzi bezeMpilo.

Chang A, Rosani A, Quick J. Capsaicin. [Ihlaziywe ngo-2023 ngoMeyi 23]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK459168/

Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). I-Capsaicin Supplementation ephuculweyo yeMingcipheko yoMngcipheko we-Coronary Heart Disease kubantu abaneNqanaba eliphantsi le-HDL-C. Izondlo, 9(9), 1037. doi.org/10.3390/nu9091037

I-American Academy ye-Asma ye-Alergy kunye ne-Immunology. (2017). Buza iNgcali: Ukwalana kwePepper.

Iinyani zeSondlo saseTurkey: Isikhokelo esipheleleyo

Iinyani zeSondlo saseTurkey: Isikhokelo esipheleleyo

Kubantu ababukele ukutya kwabo ngexesha leholide yoMbulelo, ngaba ukwazi ixabiso lesondlo se-turkey kunceda ukugcina impilo yempilo?

Iinyani zeSondlo saseTurkey: Isikhokelo esipheleleyo

Isondlo kunye neziBonelelo

I-turkey ecutshungulwayo encinci inokuba ngumthombo onenzuzo weprotheyini, iivithamini kunye neeminerali. Nangona kunjalo, i-turkey ecutshungulwayo ingaba phezulu kwiswekile, amafutha angenampilo, kunye nesodium.

isondlo

Ulwazi lwezondlo zomlenze othosiweyo we-turkey kunye nesikhumba - ii-ounces ezi-3 - 85g. (ISebe lezoLimo lase-US. 2018)

  • Iikhalori - 177
  • Amanqatha - 8.4
  • Isodiyam - 65.4mg
  • Iicarbohydrates - 0g
  • Ifayibha - 0g
  • Iiswekile - 0g
  • Iprotheni - 23.7g

I-carbohydrate

  • I-Turkey ayinayo nayiphi na i-carbohydrates.
  • Inyama ethile yesidlo sasemini iqulethe i-carbs njengoko i-turkey isonka, i-marinated, okanye ifakwe kwi-sauce eneswekile okanye yongezwa ngexesha lokucubungula.
  • Ukukhetha okutsha kunokwenza umahluko omkhulu kumxholo weswekile.

Amafutha

  • Uninzi lwamafutha luphuma esikhumbeni.
  • I-Turkey ngokubanzi ineenxalenye ezilinganayo zamafutha ahluthayo, e-monounsaturated, kunye ne-polyunsaturated.
  • Ukususa ulusu kunye nokupheka ngaphandle kweoli eyongeziweyo kunciphisa kakhulu umxholo wamafutha.

protein

  • I-Turkey ngumthombo obalaseleyo weprotheyini epheleleyo, malunga ne-24 grams kwi-3-ounce ekhonzayo.
  • Ukusikeka okubhityileyo, njengebele leturkey engenasikhumba, kuneprotheyini eninzi.

Iivithamini kunye neMinerals

  • Ibonelela ngevithamin B12, calcium, folate, iron, magnesium, phosphorus, potassium, and selenium.
  • Inyama emnyama iphezulu nge-iron kunenyama emhlophe.

Izinzuzo zezeMpilo

Ixhasa ukugcinwa kwemisipha

  • I-Sarcopenia, okanye ukuchithwa kwemisipha, ngokuqhelekileyo kukhokelela kubuthathaka kubantu abadala.
  • Ukufumana iprotheyini eyaneleyo kwisidlo ngasinye kubalulekile kubantu abadala ukuba bagcine ubunzima bemisipha kunye nokuhamba komzimba.
  • I-Turkey inokunceda ukuhlangabezana nezikhokelo ezicebisa ukusetyenziswa kwenyama ephilileyo ngamaxesha angama-4-5 ngeveki ukugcina impilo yemisipha ngokuguga. (Anna Maria Martone, et al., 2017)

Ukunciphisa i-Diverticulitis Flare-Ups

I-Diverticulitis kukuvuvukala kwekholoni. Izinto zokutya ezichaphazela umngcipheko we-diverticulitis ziquka:

  • Ukufakwa kwefayibha - kunciphisa umngcipheko.
  • Ukutya inyama ebomvu esetyenzisiweyo - kuphakamisa umngcipheko.
  • Ukutya inyama ebomvu enamafutha aphezulu - kuphakamisa umngcipheko.
  1. Abaphandi bafunde amadoda angama-253 ane-diverticulitis kwaye bagqiba ekubeni ukutshintsha inyama ebomvu kunye nenkukhu okanye intlanzi kunciphisa umngcipheko we-diverticulitis nge-20%. (Yin Cao et al., 2018)
  2. Imida yophononongo kukuba ukutya kwenyama kwabhalwa kumadoda kuphela, ukutya kwazixela, kwaye isixa esisetyenzisiweyo kwisiqendu ngasinye sokutya asibhalwanga.
  3. Inokuba luncedo endaweni yakhe nabani na osengozini ye-diverticulitis.

Ikhusela iAnemia

  • I-Turkey inikeza izondlo ezifunwa ziiseli zegazi.
  • Inika heme intsimbi, ukufunxwa lula ngexesha lokugaya, ukukhusela i-anemia yokungabikho kwesinyithi. (Amaziko eSizwe ezeMpilo. 2023)
  • I-Turkey iqulethe i-folate kunye ne-vitamin B12, efunekayo ekubunjweni nasekusebenzeni kakuhle kweeseli ezibomvu zegazi.
  • Ukusetyenziswa rhoqo kwe-turkey kunokunceda ukugcina iiseli zegazi ezisempilweni.

Ixhasa iMpilo yeNtliziyo

  • I-Turkey yindlela enciphileyo kwezinye iinyama ezine-sodium ephantsi, ngakumbi ukuba ulusu lususiwe kwaye luphekwe ngokutsha.
  • I-Turkey nayo iphezulu kwi-amino acid arginine.
  • I-Arginine inokunceda ukugcina imithambo ivulekile kwaye ikhululekile njenge-precursor ye-nitric oxide. (UPatrick J. Skerrett, ngo-2012)

Utywala

Ukwaliwa yinyama kungenzeka nakweyiphi na iminyaka. I-turkey allergies inokwenzeka kwaye inokudityaniswa nokwaliwa kwezinye iintlobo zeenkukhu kunye nenyama ebomvu. Iimpawu zingabandakanya: (IKholeji yaseMelika yeAllergy, Asma & Immunology. 2019)

  • Ukuvutha
  • Uhudo
  • Ukugubha
  • Ukuqhawukelwa ngumphefumlo
  • Ukukhohlela okuphindaphindiweyo
  • Ukuvuvukala
  • I-Anaphylaxis

UGcino noKhuseleko

Ukulungiselela

  • I-USDA icebisa iponti enye kumntu ngamnye.
  • Oko kuthetha ukuba intsapho yabahlanu idinga i-5-pound turkey, iqela le-12 nge-12-pound. (ISebe lezoLimo lase-US. 2015)
  • Gcina inyama entsha efrijini de ilungele ukupheka.
  • Ii-turkeys ezifakwe ngaphambili ezifakwe emkhenkceni ezibhalwe nge-USDA okanye uphawu lwelizwe lokuhlola zilungiswe phantsi kweemeko ezikhuselekileyo, ezilawulwayo.
  • Pheka iiturkeys ezifakwe emkhenkceni ngaphambili ukusuka kwindawo engumkhenkce kunokuba unyibilike kuqala. (ISebe lezoLimo lase-US. 2015)
  1. Iindlela ezikhuselekileyo zokunyibilikisa i-turkey engumkhenkce: kwifriji, emanzini abandayo, okanye kwi-oven microwave.
  2. Kufuneka inyibilikiswe ixesha elithile usebenzisa izikhokelo ezisekelwe ubunzima.
  3. Kufuneka iphekwe kwiqondo lokushisa langaphakathi le-165 degrees Fahrenheit.
  4. I-turkey ephekiweyo kufuneka ifakwe efrijini kwiiyure ezi-1-2 emva kokupheka kwaye isetyenziswe kwiintsuku ezi-3-4.
  5. Iintsalela zeTurkey ezigcinwe kwisikhenkcisi kufuneka zityiwe zingaphelanga iinyanga ezimbini ukuya kwezintandathu.

Ukutya Ngokufanelekileyo ukuze uzive Ngcono


Ucaphulo

ISebe lezoLimo lase-US. FoodData central. (2018). I-Turkey, zonke iiklasi, umlenze, inyama kunye nesikhumba, ziphekwe, zitshiswe.

Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Ukuzilolonga kunye nokuThatha iProtheyini: Indlela yeSynergistic echasene neSarcopenia. Uphando lweBioMed lwamazwe ngamazwe, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Ukutya kwenyama kunye nomngcipheko we-diverticulitis phakathi kwamadoda. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082

AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. (2023). Intsimbi: Iphepha leNgcaciso kuBasebenzi bezeMpilo.

Skerrett PJ. Upapasho lwezeMpilo lweHarvard, iSikolo sezoNyango saseHarvard. (2012). I-Turkey: Isiseko esisempilweni seZidlo zeHolide.

IKholeji yaseMelika yeAllergy, Asma & Immunology. (2019). Ukwaliwa yinyama.

ISebe lezoLimo lase-US. (2015). Masithethe ngeTurkey-Isikhokelo sabaThengi sokuRoda ngokukhuselekileyo iTurkey.

Ukupheka ngeerharnati: Intshayelelo

Ukupheka ngeerharnati: Intshayelelo

Kubantu abajonge ukonyusa i-antioxidant, i-fiber, kunye ne-vitamin intake, ngaba ukongeza iirharnati ekudleni kwabo uncedo?

Ukupheka ngeerharnati: Intshayelelo

Iirharnati

Iirharnati zinokukhulisa izitya ezahlukeneyo, ukusuka kwisidlo sakusasa ukuya emacaleni ukuya kwisidlo sangokuhlwa, kunye nomxube wazo wobumnandi obuthambileyo, ubumnandi, kunye ne-crunch evela kwimbewu yazo.

Izinzuzo zezeMpilo

Isiqhamo sifunyenwe singumthombo ophilileyo weevithamini, i-fiber, kunye ne-antioxidants. Isiqhamo esiphakathi sine:

Iindlela zokusebenzisa irharnati ziquka:

Guacamole

Faka irharnati Arils phambi kokukhonza. Baza kubonelela nge-crunch engalindelekanga ethelekisa ngokumnandi kunye nokuguda kwe-guacamole.

  1. Mash 2 yeeavokhado ezivuthiweyo
  2. Xuba kwi 1/4 indebe egayiweyo itswele elibomvu
  3. 1/4 tsp. ityuwa
  4. 1 Tbsp. incindi yelamuni
  5. 2 i-clove yegalikhi - igayiwe
  6. I-1/2 indebe ye-cilantro entsha
  7. Faka i-1/4 indebe ye-arils yerharnati
  8. Ikhonza i6

Isondlo kwinkonzo nganye:

  • 144 calories
  • I-13.2 igrama
  • 2.8 iigrem zamafutha apheleleyo
  • 103 milligrams sodium
  • Iigrama ezingama-7.3
  • 4.8 grams zefiber
  • Iigrama ezili-1.5 zeprotheni

smoothie

I-Smoothies ibonelela ngesondlo esongezelelweyo kunye ne-snack enempilo.

  1. Kwi-blender, xuba i-1/2 indebe ye-arils yerharnati
  2. Ibhanana e-1 efriziwe
  3. 1/4 ikomityi yeyogathi yamaGrike ephantsi
  4. 2 tsp. ubusi
  5. Ukutshiza kwejusi yeorenji
  6. Galela kwiglasi kwaye ujabulele!

Isondlo kwinkonzo nganye:

  • 287 calories
  • I-2.1 igrama
  • 0.6 iigrem zamafutha apheleleyo
  • 37 milligrams sodium
  • Iigrama ezingama-67.5
  • 6.1 grams zefiber
  • Iigrama ezili-4.9 zeprotheni

Oatmeal

Yongeza i-oatmeal njengoko iirharnathi zigxuma kwezinye iziqhamo, izimuncumuncu, kunye nebhotolo kakuhle.

  1. Lungiselela i-1/2 indebe ye-oats
  2. Gxuma kwi-1/2 yebhanana ephakathi, inqunyulwe
  3. 1 Tbsp. iswekile emdaka
  4. 2 Tbsp. iiarils zerharnati
  5. 1/2 tsp. isinamon yomhlaba

Isondlo kwinkonzo nganye:

  • 254 calories
  • I-3 igrama
  • 0.5 iigrem zamafutha apheleleyo
  • 6 milligrams sodium
  • Iigrama ezi-52.9 zeecarbohydrate
  • 6.7 grams zefiber
  • Iigrama ezili-6.2 zeprotheni

Ntsundu Rice

Enye indlela yokusebenzisa iirharnathi kwirayisi.

  1. Pheka i-1 ikomityi yerayisi emdaka.
  2. Thosa nge 1/4 indebe yerharnati
  3. 1 Tbsp. i-oyile ye-olivu
  4. 1/4 indebe enqunqwe, i-hazelnuts ethosiweyo
  5. 1 Tbsp. amagqabi e-thyme entsha
  6. Ityiwa kunye nepelepele ukunambitha
  7. Yenza iinkonzo ezi-4

Isondlo kwinkonzo nganye:

  • 253 calories
  • I-9.3 igrama
  • 1.1 iigrem zamafutha apheleleyo
  • 2 milligrams sodium
  • Iigrama ezi-38.8 zeecarbohydrate
  • 2.8 grams zefiber
  • Iigrama ezili-4.8 zeprotheni

I-Sauce yeCranberry

Yenza i-sauce ye-cranberry ebomvu kunye ne-crunchy.

  1. Kwipani ephakathi, hlanganisa i-12 oz. amaqunube amatsha
  2. 2 iikomityi zejusi yerharnati
  3. 1/2 ikomityi yeswekile ekrwada
  4. Pheka phezu kobushushu obuphakathi - lungisa ukuba umxube ushushu kakhulu
  5. Gxuma rhoqo malunga nemizuzu engama-20 okanye de ininzi ye-cranberries ivele kwaye ikhuphe ijusi yayo.
  6. Faka i-1 ikomityi ye-arils yerharnati
  7. Ikhonza i8

Isondlo kwinkonzo nganye:

  • 97 calories
  • I-0.1 igrama
  • 0 iigrem zamafutha apheleleyo
  • 2 milligrams sodium
  • Iigrama ezi-22.5 zeecarbohydrate
  • 1.9 grams zefiber
  • Iigrama ezili-0.3 zeprotheni

Amanzi Agalelwe

Amanzi afakwe kwisiqhamo anokunceda ukufikelela kwi-hydration efanelekileyo.

  1. Beka ikomityi e-1 yerharnati
  2. I-1/4 yekomityi ye-mint entsha ishiya i-1-quart yebhotile yamanzi e-infuser
  3. Xuba kancinci
  4. Gcwalisa ngamanzi ahluziweyo
  5. Faka efrijini kangangeeyure ezi-4 ubuncinci ukuze incasa ibe ngumnqantsa
  6. Ikhonza i4
  • Inkonzo nganye iya kunika kuphela izixa zomkhondo zezondlo, ezixhomekeke ekubeni ingakanani ijusi yerharnati ingena emanzini.

Kuyo nayiphi na imibuzo emalunga neenjongo zesondlo ezithe ngqo okanye indlela yokuziphumeza, dibana ne Ukonzakala kweChiropractic yezoNyango kunye neKlinikhi yokuSebenza yamayeza Umqeqeshi wezeMpilo kunye / okanye iNgcali yeZondlo.


Ukutya okunempilo kunye neChiropractic


Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2019) Iirharnati, ekrwada.

Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Iziphumo ezinamandla kwimpilo yerharnati. Uphando oluphezulu lwe-biomedical, i-3, i-100. doi.org/10.4103/2277-9175.129371

Indlela umqeqeshi wezempilo anokuthi akuncede ngayo ufikelele usukelo lwakho

Indlela umqeqeshi wezempilo anokuthi akuncede ngayo ufikelele usukelo lwakho

Abantu abazama ukuba sempilweni basenokungazi ukuba mabaqale phi okanye njani. Ngaba ukuqesha umqeqeshi wezempilo kunokunceda abantu baqale uhambo lwabo lwempilo kwaye bafikelele kwiinjongo zabo?

Indlela umqeqeshi wezempilo anokuthi akuncede ngayo ufikelele usukelo lwakho

Ukuqesha Umqeqeshi Wezempilo

Kulula ukubanjwa kumnqweno wokwenza utshintsho, kodwa yenye into ukuseta isicwangciso esingaguqukiyo kwintshukumo. Ukuqesha umqeqeshi wezempilo kunokunceda abantu baqonde ulwazi, baphuhlise indlela yokuphila efanelekileyo ehambelana nendlela yabo yokuphila, kwaye bafezekise iinjongo zempilo kunye nokuba sempilweni. Umboneleli wezempilo osisiseko unokuba ngumthombo kwaye unokuthunyelwa kubaqeqeshi bezempilo abahloniphekileyo kwindawo leyo.

Benze ntoni?

Abaqeqeshi bezempilo ziingcali ekuncedeni abantu ukuba bafikelele kwiinjongo zempilo kunye nempilo entle. Oku kunokuba:

  • Ukunciphisa uxinzelelo
  • Ukuphucula ukuzikhathalela
  • Ukugxininisa kwisondlo
  • Ukuqala umthambo
  • Ukuphucula umgangatho wobomi

Umqeqeshi wezempilo unceda ukudala isicwangciso kwaye wenze ukuba kwenzeke.

  • Abaqeqeshi bezempilo kunye nezempilo basebenzisa udliwano-ndlebe olukhuthazayo kunye neendlela ezisekelwe kubungqina ukuxhobisa abantu kuhambo lwabo lwempilo. (UAdam I Perlman, Abd Moain Abu Dabrh. 2020)
  • Banceda ekuchongeni iindawo ezifuna ukuphuculwa, baphuhlise isicwangciso, kwaye bakhuthaze umntu yonke indlela njengomqeqeshi wokuqina komzimba.
  • Abaqeqeshi bezempilo basebenza kunye noogqirha kunye / okanye abanye abaqeqeshi bezempilo kwimeko yeklinikhi okanye njengababoneleli ngabanye.
  • Indima yabo kukubonelela ngendlela epheleleyo kwimpilo kunye nokuba sempilweni.

Iinkonzo ezibonelelweyo

Abaqeqeshi bezempilo banokubonelela kwaye bancedise: (Shivaun Conn, Sharon Curtain 2019)

  • Ukutya kunye nesondlo
  • Ukuzivocavoca, ukuhamba
  • ukulala
  • Impilo yengqondo neyeemvakalelo
  • Ukuphila kakuhle emsebenzini
  • Ukwakha ubudlelwane
  • Ukwakhiwa kwezakhono zentlalo

Umqeqeshi wezempilo ngumntu oncedisayo ekuququzeleleni nasekulinganiseni imiba eyahlukeneyo yobomi bomntu ngamnye ukuze afunde ukugcina impilo entle.

  • Baya kunceda ukoyisa imiqobo xa betsala nzima.
  • Umqeqeshi wezempilo uyamamela kwaye anike inkxaso kuyo nayiphi na injongo yomntu.
  • Umqeqeshi wezempilo ukhona de kufike injongo.

Qualifications

Kubalulekile ukuqinisekisa ukuba ababoneleli-nkonzo abaqwalaselwayo baneziqinisekiso eziyimfuneko. Ngenxa yokuba ezinye iinkqubo zesatifikethi zinika ingqwalasela kwiindawo ezithile ezifana nesondlo, kuyacetyiswa ukuba uchonge into efunekayo ngaphambi kokukhetha umqeqeshi wezempilo. Abaqeqeshi bezempilo abasidingi isidanga saseyunivesithi, nangona kunjalo, izatifikethi ezininzi zidibene neekholeji kwaye banabambiswano lwezemfundo olufanelekela izifundo kunye nokuwonga iikhredithi zekholeji. Uqeqesho lokuba ngumqeqeshi wezempilo lubandakanya: (Shivaun Conn, Sharon Curtain 2019)

  • impilo
  • ukuphila qete
  • Ukuseta iinjongo
  • Iingcamango zokuqeqesha
  • Iingcamango zesondlo
  • Udliwano-ndlebe olukhuthazayo
  • Uxinzelelo lweengxaki
  • Ukutshintsha indlela yokuziphatha

Imizekelo yeNjongo yezeMpilo

Uqeqesho lwezempilo asiyondlela yokulinganisa yonke into. Umboneleli wezempilo osisiseko okanye ugqirha unikezela ngoxilongo kunye nesicwangciso sonyango, kwaye umqeqeshi wezempilo unceda ukukhokela nokuxhasa umntu ngesicwangciso. Nangona kunjalo, ukuqesha umqeqeshi wezempilo akufuni imeko yonyango ukuze aqeshe iinkonzo. Imizekelo embalwa yeenjongo zempilo ezijongwa ngabaqeqeshi bezempilo ziquka:

  • Ukuphucula mgangatho wobomi
  • Ukunciphisa uxinzelelo kunye nolawulo
  • Indlela yokuphila
  • Ukuhla ukusinda
  • Lolonga
  • Umsebenzi wezobugcisa
  • Impilo yengqondo neyengqondo
  • Ukuyeka ukutshaya

Ukufumana uMqeqeshi wezeMpilo

Izinto ezimbalwa ekufuneka uziqwalasele.

Iinjongo zempilo

  • Misela iinjongo kunye nolindelo.
  • Kukho iintlobo ezininzi zabaqeqeshi bezempilo kwaye abanye banokusebenza ngokukhethekileyo, ngoko ke zama ukumisela ubuchule obufunekayo ukufezekisa iinjongo.

ibhajethi

  • Qinisekisa ukuba yimalini eya kutyalwa imali, njengoko abaninzi ababoneleli be-inshorensi abafaki iindleko zomqeqeshi wezempilo.
  • Abaqeqeshi bezempilo banokubiza phakathi kwe-$50 ukuya kwi-300 yeedola ngeseshoni nganye.
  • Abanye baya kubonelela ngeephakheji, ubulungu, kunye / okanye izaphulelo.

amaNgqina

  • Jonga kwiziqinisekiso zabo.
  • Ngaba ivunyiwe?
  • Oku kuya kuqinisekisa ukukhetha umqeqeshi ofumene uqeqesho kunye nobuchule obufunekayo ukubonelela ngononophelo olusemgangathweni.

ukuhambelana

  • Thetha nabo banokuba ngabaqeqeshi.
  • Buza imibuzo kwaye ubone ukuba iyahambelana na neenjongo zempilo ezithile.
  • Udliwano-ndlebe kangangoko kufuneka.

Ukufumaneka/iNdawo

  • Iiseshini ezibonakalayo, iintlanganiso zobuqu, kunye/okanye indibaniselwano?
  • Zinde kangakanani iiseshini?
  • Ukuphindaphindwa kweentlanganiso?
  • Ukufumana umqeqeshi oguquguqukayo kunye nokulungeleyo kuya kunceda ukugcina umqeqeshi onempilo / ubudlelwane bomthengi.

UVavanyo lweZifundo ezininzi kunye noNyango


Ucaphulo

Perlman, AI, & Abu Dabrh, AM (2020). UQeqesho lweMpilo kunye neMpilontle ekuKhonzeni iiMfuno zeZigulana zanamhlanje: I-Primer yeeNgcali zezeMpilo. Inkqubela phambili yehlabathi kwezempilo kunye namayeza, 9, 2164956120959274. doi.org/10.1177/2164956120959274

Conn, S., & Curtain, S. (2019). Uqeqesho lwezempilo njengenkqubo yonyango lwendlela yokuphila kukhathalelo lokuqala. Ijenali yase-Australia yokusebenza ngokubanzi, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984

Iziqholo zoKutya kunye neMpilo iyonke

Iziqholo zoKutya kunye neMpilo iyonke

Kubantu ngabanye, ngaba ukwazi malunga neziqholo zokutya amaxabiso esondlo kunceda kwimpilo iyonke?

Iziqholo zoKutya kunye neMpilo iyonke

Iziqholo zokutya

Izinketho ze-condiment zihamba ngaphaya kwe-mayonnaise eqhelekileyo, i-ketchup, kunye ne-mustard. Namhlanje kukho iindlela ezahlukeneyo zokusebenzisa njenge-toppers, ukuthambisa, ukuthambisa, ukwandisa incasa, kunye nokongeza isibheno kwisitya. Uninzi lwama-condiments aluboneleli ngesondlo esininzi, kodwa ezinye ziqulethe izithako ezinempilo ezifana nemifuno, iziqholo, amafutha anentliziyo enempilo kunye ne-antioxidants.

nempilo

Iicondiments zokutya ezenziwe ezona zempilo zezo ziphantsi kweekhalori kunye namafutha angenampilo kwaye zenziwe ngezongezo ezicutshungulwayo ezingaphantsi okanye azikho kunye nezithako ezisemgangathweni ezibonelela ngezibonelelo zempilo.

umlomo womqhagi

  • Le yi-salsa ene-calorie ephantsi, enamafutha aphantsi, enezondlo-mzimba enokuhluza nasiphi na isidlo.
  • Yenziwe ngeetumato, itswele, ijalapenos, kunye nekalika.
  • Yenza eyakho ngokulula ukulawula amanqanaba esodium.
  • Iisaladi eziphezulu, imifuno, okanye iprotheni ene-salsa yokongeza incasa.
  • Sebenzisa njengediphu kwimifuno ekrwada emitsha njengesnack.

Lwesardard

  • I-mustard yi-calorie ephantsi kakhulu - iikhalori ezi-5 kwi-teaspoon e-1, i-carbohydrate ephantsi, kunye ne-fat-free condiment enokunyusa i-flavour yokutya ngokufaka ukukhaba okumnandi, okumuncu okanye okubabayo.
  • Uninzi lweemostade zesiNtu - ezityheli kunye neziqholo - zenziwe ngembewu yemostade, iviniga egayiweyo, umgubo wegalikhi, umgubo wetswele, ityuwa, iziqholo kunye neturmeric.
  • Oku kuthetha ukuba isardadi iqulethe iikhalori ezincinci okanye ezingabalulekanga, amafutha, iprotheni, kunye ne-carbohydrate kwinkonzo enye.
  • Uphononongo lubonise ukuba i-turmeric inokubonelela ngeenzuzo zezempilo kwi-compound ebizwa ngokuba yi-curcumin.
  • Izifundo zangaphambili zibonisa ukuba i-curcumin inokusebenza njenge-antioxidant kwaye ine-anti-inflammatory, anticancer, kunye ne-neuroprotective properties. (Abrahams S, et al., 2019)
  • I-mustard edibeneyo, njenge-honey flavour, ingaba neeshukela ezongezelelweyo, ngoko ke, kucetyiswa ukuba ufunde ilebula ngaphambi kokutya.
  • Ngokutsho kwe-USDA, i-1 teaspoon ye-mustard e-spicy iqulethe Iikhalori ze-5, i-60mg yesodium, kwaye akukho mafutha, i-carbohydrates, i-fiber, iprotheni, okanye iswekile. (FoodData Central. ISebe lezoLimo lase-US. 2021)

iviniga

  • I-balsamic, iwayini ebomvu okanye emhlophe okanye i-apile cider iviniga ingasetyenziselwa izitya ezisecaleni, isaladi, iisendwitshi, kunye nokuse marinate.
  • Le condiment isuka kwi-0 calories ukuya kwi-10 calories kwi-tablespoon nganye kwaye ayinayo i-sodium.
  • Uphononongo lubonise ukuba i-apile cider iviniga inokunciphisa iswekile yegazi ngokukhawuleza kubantu abasengozini yohlobo lwe-2 yeswekile. (Johnston CS, Quagliano S, White S. 2013)

I sazi

  • Isosi eshushu yenziwe ngepepile ebomvu.
  • Amaqanda aphezulu, imifuno, okanye ukutya okuziinkozo kunye needashi ezimbalwa.
  • Uphononongo lucebisa ukuba ukongeza iziqholo kunokunceda ukwanelisa indlala, ukunceda ukunciphisa umdla kunye nokukhawulezisa imetabolism. (UEmily Siebert, et al., 2022)
  • Funda iilebhile njengoko iisosi zinokuqulatha iswekile eyongeziweyo.

isoso

  • Ngenxa ye-carbohydrate kunye nomxholo weswekile, i-ketchup yi-condiment efuna ukulawulwa inxalenye, ngakumbi kubantu abanesifo sikashukela abalandela isicwangciso sesondlo esilungisiweyo.
  • I-ketchup iqulethe Iikhalori ze-17, i-5 grams yeswekile, kunye ne-4 grams ye-carbohydrates kwi-tablespoon enye. (FoodData Central. ISebe lezoLimo lase-US. 2020)
  • Abantu ngabanye banconywa ukuba banamathele kwisahlulo esinye kwaye bakhethe i-ketchup engenziwanga isiraphu yengqolowa ephezulu ye-fructose.

Ayilunganga

I-condiments yokutya okungenampilo iphezulu kwiikhalori, i-sodium, i-fat, kunye / okanye iswekile kwinkonzo enye.

Isinxibo seCreamy Salad

  • Isaladi yokugqoka i-creamy yenziwe ngekhilimu emuncu, i-mayonnaise, iswekile, kunye nezikhupha zeqanda.
  • Inee<em>kilojoule ezininzi, iswekile, namafutha ahluthayo.
  • Umzekelo, amacephe amabini evenkile ethengiweyo isinxibo sikaKesare esinekhrim iqulethwe Iikhalori ezingama-160 kunye neegram ezili-17 zamafutha. (FoodData Central. ISebe lezoLimo lase-US. 2020)
  • IVinaigrette iqukethe iikhalori ezingama-120 kunye ne-9 grams yamafutha. (FoodData Central. ISebe lezoLimo lase-US. 2019)

imayonnaise

  • I-Mayonnaise ingaba phezulu kakhulu kwiikhalori kwisahlulo esincinci.
  • Ngaphandle kokuba zenziwe kwizinto ezipheleleyo ezifana nezikhupha zeqanda, ioli yeoli kunye neviniga,
  • I-tablespoon enye i-94 calories kunye ne-10 grams yamafutha. (FoodData Central. ISebe lezoLimo lase-US. 2020)
  • Nangona amanqatha amaninzi uhlobo olungaxutywanga/ olusempilweni, kunokuba nzima ukulawula inxalenye ye-condiment yokutya, enokubangela ukuba kuthathwe i-calorie engaphezulu.

Isoso yeBarbecue

  • Isosi yeBarbecue iphakathi kwiikhalori, malunga ne-60 kumacephe amabini, kodwa inokuba nesixa esikhulu sesodium kunye neswekile.
  • Uninzi lweempawu zinokuqulatha i-10 ukuya kwi-13 grams yeswekile / elilingana ne-3 ithisipuni kunye ne-280 ukuya kwi-350 milligrams ye-sodium.
  • Ubungakanani obucetyiswayo bokukhonza ngamacephe amabini.
  • Abantu abazama ukubukela ikhalori kunye nokutya kweswekile bayacetyiswa ukuba banamathele kwisitya esinye.

Ikrimu emuncu

  • Ukhilimu omuncu uqukethe iikhalori ezingama-60 kunye ne-6 grams yamanqatha kwiipunipoli ezimbini.
  • Phantse isiqingatha samanqatha kwikhilimu emuncu igcwele. (FoodData Central. ISebe lezoLimo lase-US. 2020)
  • Ukutya amanqatha athe rhoqo kuye kwanxulunyaniswa nesifo sentliziyo, i<em>cholesterol eninzi nesifo seswekile.
  • Indawo ephilileyo yekhilimu emuncu inokuba yicephe okanye ezimbini ze-fat-fat okanye non-fat plain yoghurt yesiGrike.

Kungakhathaliseki ukuba yiyiphi i-condiments yokutya enempilo okanye engenampilo, kuyacetyiswa ukuba ungatshoni ukutya kuzo kwaye unamathele kwiisayizi ezicetyiswayo zokukhonza.


Izibonelelo zokutya okunempilo kunye nokunakekelwa kweChiropractic


Ucaphulo

Abrahams, S., Haylett, WL, Johnson, G., Carr, JA, & Bardien, S. (2019). Iziphumo ze-Antioxidant ze-curcumin kwiimodeli ze-neurodegeneration, ukuguga, i-oxidative kunye noxinzelelo lwe-nitrosative: uphononongo. I-Neuroscience, i-406, i-1-21. doi.org/10.1016/j.neuroscience.2019.02.020

Imostade emdaka ngespicy. FoodData Central. ISebe lezoLimo lase-US.

UJohnston CS, i-Quagliano S, i-White S. Ukufakwa kweviniga ngexesha lokutya kuncitshiswe ukuzila ukutya kweglucose yegazi kubantu abadala abasempilweni abasengozini yohlobo lwe-2 yeswekile. J Ukutya okuSebenzayo. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, SY, & Prescott, MP (2022). Uphuhliso olukhethiweyo lwe-Chili pepper kunye nempembelelo yalo ekutyeni okudliwayo: Uphononongo olubalisayo. Imida kwisondlo, 9, 1039207. doi.org/10.3389/fnut.2022.1039207

Iketchup. FoodData Central. ISebe lezoLimo lase-US.

Ukunxiba kukaKesare. FoodData Central. ISebe lezoLimo lase-US.

Vinaigrette. FoodData Central. ISebe lezoLimo lase-US.

Imayonesi. FoodData Central. ISebe lezoLimo lase-US.

Ukhilimu omuncu, rhoqo. FoodData Central. ISebe lezoLimo lase-US.

Cranberry Juice Health Benefits

Cranberry Juice Health Benefits

Abantu abajongene neengxaki zempilo, i-UTIs, kunye nemiba yolusu inokuba yinto engapheliyo, zithini iziphumo kunye neenzuzo zokusela ijusi ye-cranberry?

Cranberry Juice Health Benefits

Ijusi yeCranberry

I-Cranberries ngumthombo ophilileyo wezondlo kunye ne-antioxidants. Ijusi ye-Cranberry ngumthombo ocetyiswayo we-vitamin C, kunye neenzuzo ezongezelelweyo zokukhuthaza ukugaya, intliziyo, i-immune, kunye nempilo yesikhumba. Uninzi lwabantu lunokusela ngokukhuselekileyo ijusi ye-cranberry ekutyeni kwabo kungabikho miba, kodwa abasetyhini abakhulelweyo okanye abantu abathatha i-blood thinners, okanye amayeza kufuneka baxoxe ngokongeza i-cranberry ukuthatha kunye nogqirha okanye ingcali kuqala.

  • Enye ikomityi yejusi ye-cranberry engenaswekile inika i-23.5 milligrams okanye i-26% yexabiso lemihla ngemihla le-vitamin C. (USDA 2018)
  • Ukuze ugweme ukusetyenziswa ngokugqithiseleyo kweeshukela ezongezelelweyo kunye nokwandisa izibonelelo, kucetyiswa ukuba uphuze ijusi ye-cranberry engenasweet.

YeMpilo yeNtloko

  • Amaqunube anee-antioxidant compounds/polyphenols eziye zaboniswa ukunceda kwimpilo yokwetyisa.
  • Uphononongo lufumanise ukuba ukusela ijusi yecranberry yayanyaniswa nokonyuka kwebhaktheriya enenzuzo yamathumbu kwaye yehla ukuqothulwa.
  • Uphuculo lweempawu ezivuthayo nazo zabonwa.(Chicas MC, et al., 2022)

Heart Health

  • Uphando oluxhaswa ngemali yinkampani yejusi ye-cranberry lufumene abathathi-nxaxheba abatya ijusi ye-cranberry kabini yonke imihla babenamanqanaba asezantsi engozi yesifo sentliziyo, isifo sohlangothi, kunye nesifo seswekile kunabo bafumana i-placebo. (USDA 2016)
  • Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lufumene ukuba ukuxhaswa kwe-cranberry kunokuphucula ubunzima bomzimba kunye namanqanaba oxinzelelo lwegazi.
  • I-Cranberries inokunceda ekuphuculeni i-high-density lipoprotein (HDL) i-cholesterol-ethathwa njenge-cholesterol "elungileyo" - kubantu abadala abancinci.
  • Uphononongo olongezelelweyo luyafuneka ukuqinisekisa ezi ziphumo. (IPourmasoumi M, et al., 2019)

Impilo yomzimba

  • Ijusi ye-Cranberry iqukethe i-vitamin C, ebalulekileyo ekusebenzeni kwe-immune system.
  • Uphando lubonisa ukuba ukusetyenziswa kwe-vitamin C ngokwaneleyo kunokukhokelela ekunciphiseni ukhuseleko kunye nomngcipheko okhulayo wosulelo. (Carr A, Maggini S, 2017)

Impilo Yesikhumba

  • Ngombulelo kumxholo wayo ophezulu wokulwa ne-antioxidant, ijusi ye-cranberry inokunceda ukukhusela ulusu lwakho kumonakalo obangelwa ziiradicals zasimahla ezinegalelo ekugugeni kwangaphambi kwexesha.
  • I-vitamin C kwijusi ye-cranberry nayo iyadingeka kwimveliso ye-collagen.
  • I-Collagen luhlobo lweprotheyini enika amandla, ukunwebeka, kunye nenkxaso yesakhiwo eluswini, inceda ukuyigcina yomelele kwaye igudile.(Pullar JM, et al., 2017)

UThintelo loSulelo

  • Uphononongo lwafumanisa ukuba amacandelo cranberry eyaziwa ngokuba proanthocyanidins, inokukhuthaza impilo yomlomo.
  • I-Cranberries isebenze iinkqubo ze-antibacterial ezinokuthi zithintele ibhaktheriya ekubopheni kunye, ukunciphisa i-periodontitis / isifo se-gum kunye nokwakhiwa kwe-plaque yamazinyo. (UChen H, et al., 2022)

UThintelo lweSifo sokuChama

  • I-Cranberries idlule kwizifundo ezininzi zonyango lwasekhaya lwe-UTIs.
  • Kukholelwa ukuba i-chemical compounds/proanthocyanidins inokunceda ukukhusela iibhaktheriya ezithile ukuba zinganamatheli kumgca wendlela yomchamo, ngaloo ndlela inciphisa umngcipheko we-UTIs. (Das S. 2020)
  • Uphononongo lufumene iimveliso ze-cranberry ngendlela yejusi okanye iipilisi zinokuthoba umngcipheko we-UTIs kumaqela asemngciphekweni malunga ne-30%.
  • Amaqela asemngciphekweni abandakanya abo bane-UTIs ephindaphindiweyo, abafazi abakhulelweyo, abantu abadala abadala, kunye nabantu abane-catheter yokuhlala engapheliyo (izixhobo ezisetyenziselwa ukukhutshwa kwexesha elifutshane le-bladder) kunye ne-neurogenic bladder (iimeko apho abantu bengenakho ukulawula isinyi ngenxa yeengxaki zengqondo. umqolo, okanye umnqonqo). (U-Xia J Yue, et al., 2021)

Isixa semihla ngemihla

Akukho sindululo sisemthethweni malunga nesixa esifanelekileyo sejusi umntu afanele ayitye ngezibonelelo zempilo. Uninzi lwezifundo ezivavanya izibonelelo zisebenzise iimali ukusuka kwi-8 ukuya kwi-16 ounces, okanye malunga ne-1 ukuya kwi-2 indebe ngosuku. (Iziko leCranberry) Nangona kunjalo, ijusi ye-cranberry enezixa ezininzi zeswekile eyongezelelweyo inokufaka isandla ekwandeni kweekhalori, ezikhokelela ekuzuzeni ubunzima kunye nezinye iinkxalabo zempilo. Ngoko ke, kubalulekile ukufunda ileyibhile yemveliso kwaye ujonge ecocekileyo, i-100% yejusi ye-cranberry.

  • Ukuba ijusi ecocekileyo i-tart kakhulu, yihlambulule ngomkhenkce okanye amanzi.
  • Gwema i-cranberry cocktails ehlala ixutywe kunye nezinye iijusi, ezifana nejusi yomdiliya okanye i-apula, kwaye iqulethe ishukela eyongeziweyo enokunciphisa izibonelelo.
  • imizekelo yeswekile ezongeziweyo eziqhelekileyo zibandakanya: (Amaziko oLawulo lweZifo kunye noThintelo luka-2022)
  • Incindi yeziqhamo
  • Ubusi
  • Molasses
  • iswekile emdaka
  • Iswekile yomhlanga
  • Iswekile eluhlaza
  • Ijusi yemoba
  • isiraphu yombona
  • Isiraphu yengqolowa ephezulu
  • imaple syrup
  • Isiraphu yeMalt
  • I-dextrose, i-fructose, i-glucose, i-maltose, i-sucrose, i-lactose

UkuKhetha okuNgcono kwiMpilo eNgcono


Ucaphulo

Carr A, Maggini S. Vitamin C, kunye nokusebenza komzimba. Izondlo. 2017;9(11):1211. doi: 10.3390 / nu9111211

Amacandelo okuLawula nokuKhuselwa kwezifo. Yazi imida yakho yeeswekile ezongeziweyo.

I-Chicas MC, i-Talcott S, i-Talcott S, i-Sirven M. Umphumo we-cranberry juice supplementation kwi-gut microbiome kunye namanqaku okuvuvukala: isifundo esilawulwa ngokungahleliwe, esisiyimfama esiphindwe kabini, esilawulwa yi-placebo kubantu abakhulu kakhulu. Curr Dev Nutr. 2022;6(iSibonelelo 1):272. doi:10.1093/cdn/nzac053.013

U-Chen H, u-Wang W, u-Yu S, u-Wang H, u-Tian Z, u-Zhu S. Procyanidins kunye namandla abo okunyanga izifo zomlomo. Iimolekyuli. 2022;27(9):2932. doi:10.3390/molecules27092932

Iziko leCranberry. Ingakanani i-cranberry juice endifanele ndiyisele ngosuku?

I-Das S. Unyango lwendalo lwe-urinary tract infections-uphononongo. Futur J Pharm Sci. 2020;6(1):64. doi:10.1186/s43094-020-00086-2

Pham-Huy, LA, He, H., & Pham-Huy, C. (2008). I-radicals yamahhala, i-antioxidants kwizifo kunye nempilo. Ijenali yamazwe ngamazwe yenzululwazi yebhayoloji: IJBS, 4(2), 89-96.

I-Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. Imiphumo ye-cranberry kwimiba yengozi ye-cardiovascular metabolic risk: Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta. Isondlo seklinikhi. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003

Pullar JM, Carr AC, Vissers MCM. Iindima zevithamin C kwimpilo yolusu. Izondlo. 2017;9(8):866. doi: 10.3390 / nu9080866

USDA. Ijusi ye-Cranberry, engenaswiti.

USDA. Ijusi yeCranberry inokunyusa impilo yentliziyo.

Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Ukusetyenziswa kwe-cranberry njengonyango lwe-adjuvant losulelo lwe-urinary tract kubantu abathintekayo: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta kunye nohlalutyo lovavanyo olulandelelanayo. I-PLoS enye. 2021;16(9):e0256992. I-doi: 10.1371 / journal.pone.0256992