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:
Ukuba banako!
I-Health Coaching inikezela ngeenkonzo kwi iiseshoni zabucala enye-nganye kwaye ukuqeqesha iqela .
by UGqr Alex Jimenez I-Gastro Health Intestinal , Ukuqeqeshwa Kwezempilo
Kubantu abajongene nokuqhinwa rhoqo ngenxa yamayeza, uxinzelelo, okanye ukungabikho kwefiber, ngaba umthambo wokuhamba unganceda ukukhuthaza ukuhamba kwamathumbu rhoqo?
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?
VIDEO
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.
by UGqr Alex Jimenez I-Gut ne-Intestinal Health , Ukuqeqeshwa Kwezempilo
Ngaba ukwazi ukuba kukuphi ukutya okufuneka sikutye kunokunceda abantu abachacha kwityhefu yokutya babuyisele impilo yamathumbu?
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
VIDEO
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
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kubantu abafuna ukutya okunempilo, ngaba ukukhetha kunye nokumodareyitha kungenza i-mayonnaise ibe yinto emnandi kunye nesondlo sokongeza kwi-low-carbohydrate yokutya?
IMayonnaise Nutrition
Imayonnaise isetyenziswa kwiiresiphi ezahlukeneyo, kubandakanya iisandwich, isaladi yetuna, amaqanda adityanisiweyo, kunye netartar i sauce . Ngokuqhelekileyo kuthathwa njengento engafanelekanga, njengoko ininzi inamafutha kwaye, ngenxa yoko, i-calorie-dense. Iikhalori kunye namafutha anokongeza ngokukhawuleza xa ungahoyi ingqalelo kwiisayizi zesahlulo.
Yintoni?
Ngumxube wezithako ezahlukeneyo.
Idibanisa ioli, i-yolk yeqanda, i-acidic liquid (ijusi yelamuni okanye iviniga), kunye nemostade.
Izithako ziba yi-emulsion etyebileyo, ekhrimu, esisigxina xa ixutywe kancinane.
Isitshixo sikwi-emulsion, edibanisa ulwelo ezimbini ebezingayi kuhlangana ngokwendalo, nto leyo eguqula ioyile engamanzi ibe sisiqina.
Inzululwazi
I-emulsification yenzeka xa i-emulsifier - i-yolk yeqanda - ibophelela othanda amanzi/i-hydrophilic kunye ne-oyile-loving/lipophilic components .
I-emulsifier ibopha ijusi ye-lemon okanye iviniga ngeoli kwaye ayivumeli ukuhlukana, ukuvelisa i-emulsion ezinzileyo. (UViktoria Olsson et al., 2018 )
Kwi-mayonnaise yasekhaya, i-emulsifiers ikakhulu i-lecithin evela kwi-yolk yeqanda kunye nesithako esifanayo kwimostade.
Iimpawu ze-mayonnaise yorhwebo zihlala zisebenzisa ezinye iintlobo ze-emulsifiers kunye nezizinzi.
impilo
Iqulethe izinto ezikhuthaza impilo, ezifana ne-vitamin E, ephucula impilo yentliziyo, kunye ne-vitamin K, ebalulekileyo ekuqiniseni igazi. (USDA, FoodData Central, 2018 )
Isenokwenziwa ngamafutha anempilo afana ne-omega-3 fatty acids, egcina ingqondo, intliziyo kunye nempilo yolusu.
Ubukhulu becala ioli kunye ne-calorie-dense condiment enamafutha aphezulu. (HR Mozafari et al., 2017 )
Nangona kunjalo, ubukhulu becala ngamafutha angaxutywanga, angamafutha asempilweni.
Ukugcina iinjongo zesondlo engqondweni xa ukhetha i-mayonnaise.
Kubantu abatya ukutya okunamafutha aphantsi okanye okunekhalori ephantsi, kubalulekile ukulawula isahlulo.
ioyile
Phantse nayiphi na ioli etyiwayo inokusetyenziselwa ukwenza imayonesi, nto leyo eyenza ukuba ioli ibe yeyona nto ibalulekileyo kwiresiphi.
Uninzi lweemveliso zorhwebo zenziwe ngeoli ye-soy, ezinye iingcali zezondlo zikholelwa ukuba zinokuba yingxaki ngenxa yamanqanaba aphezulu e-omega-6 fats.
Ioli yeCanola inomlinganiselo ophantsi we-omega-6 kuneoli yesoya.
Abantu abenza i-mayonnaise bangasebenzisa nayiphi na ioli, kuquka ioli yomnquma okanye i-avocado.
Ibhaktheriya
Inkxalabo malunga neebhaktheriya ivela kwinto yokuba i-mayonnaise yasekhaya idla ngokusetyenziswa ngamaqanda aluhlaza.
I-mayonnaise yorhwebo yenziwe ngamaqanda e-pasteurized kwaye iveliswa ngendlela egcina ikhuselekile.
I-asidi, iviniga, okanye ijusi yelamuni inokunceda ukugcina iibhaktheriya zingangcolisi imayonnaise.
Nangona kunjalo, uphando lufumene ukuba i-mayonnaise yasekhaya isenokuthi iqulethe ibhaktheriya ye-salmonella nangona i-acidic compounds. (Junli Zhu et al., 2012 )
Ngenxa yoku, abanye bakhetha ukuthambisa iqanda kwi-140 ° F yamanzi imizuzu emi-3 phambi kokuba benze imayonesi.
Kungakhathaliseki ukuba luhlobo luni lwe-mayonnaise, izikhokelo zokhuseleko lokutya kufuneka zihlale zilandelwa (Isebe lezoLimo laseMelika, ngo-2024 ).
Izitya ezisekelwe kwi-Mayonnaise akufanele zishiywe ngaphandle kwefriji ngaphezu kweeyure ezimbini.
I-mayonnaise yorhwebo evuliweyo kufuneka igcinwe efrijini emva kokuvula kwaye ilahlwe emva kweenyanga ezimbini.
Imayonnaise eNcitshisiweyo
Uninzi lweengcali zezondlo zicebisa ukuba kuncitshiswe amafutha e-mayonnaise kubantu abasebenzisa i-calorie ephantsi, i-fat-fat, okanye ukutya okutshintshana nabo. (I-Institute of Medicine (i-US) iKomiti ye-Dietary Guidelines Implementation, ngo-1991 )
Ngelixa i-mayonnaise encitshisiweyo ineekhalori ezimbalwa kunye namafutha amancinci kune-mayonnaise eqhelekileyo, amanqatha ahlala athatyathelwa indawo yesitatshi okanye iswekile ukuphucula ukuthungwa kunye nencasa.
Kubantu ababukele iicarbohydrates okanye iswekile ekutyeni kwabo, jonga ileyibhile yesondlo kunye nezithako ngaphambi kokuba uthathe isigqibo malunga nemayonnaise elungileyo.
Umzimba ngokulinganisela: IChiropractic, Fitness, kunye neZondlo
VIDEO
Ucaphulo
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Impembelelo ye-Emulsion Intensity kwiiPropati eziKhethekileyo zeSensory kunye ne-Instrumental Texture yeMayonnaise enamafutha apheleleyo. Ukutya (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
USDA, FoodData Central. (2018). Imayonnaise yokunxiba, akukho cholesterol. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Ukuphuculwa kwe-fat-low-fat and low cholesterol ukuveliswa kwe-mayonnaise ngokuyilwa kwe-central composite. Ijenali yenzululwazi yokutya kunye nobuchwepheshe, 54(3), 591-600. doi.org/10.1007/s13197-016-2436-0
UZhu, J., Li, J., & Chen, J. (2012). Ukusinda kwe-Salmonella kwi-mayonnaise yesitayela sasekhaya kunye nezisombululo ze-asidi njengoko zichatshazelwa luhlobo lwe-acidulant kunye nokugcinwa. Ijenali yokhuseleko lokutya, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373
Isebe lezoLimo laseMelika. Ukhuseleko lokutya kunye neNkonzo yokuHlola. (2024). Gcina Ukutya Kukhuselekile! Iziseko zoKhuseleko lokutya. Ifunyenwe kwi www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe
Iziko lezonyango (US). IKomiti yokuPhunyezwa kweziKhokelo zokutya., Thomas, PR, Henry J. Kaiser Family Foundation., kunye neNational Cancer Institute (US). (1991). Ukuphucula ukutya kunye nempilo yaseMelika : ukusuka kwiingcebiso ukuya kwisenzo : ingxelo yeKomidi yeSikhokelo sokuTyelwa kweZikhokelo zokutya, iBhodi yokutya kunye neZondlo, i-Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kubantu abajonge ukunonga ukutya kwabo, ngaba iipepile zejalapeno zinokubonelela ngesondlo, kwaye zibe ngumthombo olungileyo weevithamini?
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
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
VIDEO
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.
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kubantu ababukele ukutya kwabo ngexesha leholide yoMbulelo, ngaba ukwazi ixabiso lesondlo se-turkey kunceda ukugcina impilo yempilo?
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.
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 )
Imida yophononongo kukuba ukutya kwenyama kwabhalwa kumadoda kuphela, ukutya kwazixela, kwaye isixa esisetyenzisiweyo kwisiqendu ngasinye sokutya asibhalwanga.
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 )
Iindlela ezikhuselekileyo zokunyibilikisa i-turkey engumkhenkce: kwifriji, emanzini abandayo, okanye kwi-oven microwave.
Kufuneka inyibilikiswe ixesha elithile usebenzisa izikhokelo ezisekelwe ubunzima.
Kufuneka iphekwe kwiqondo lokushisa langaphakathi le-165 degrees Fahrenheit.
I-turkey ephekiweyo kufuneka ifakwe efrijini kwiiyure ezi-1-2 emva kokupheka kwaye isetyenziswe kwiintsuku ezi-3-4.
Iintsalela zeTurkey ezigcinwe kwisikhenkcisi kufuneka zityiwe zingaphelanga iinyanga ezimbini ukuya kwezintandathu.
Ukutya Ngokufanelekileyo ukuze uzive Ngcono
VIDEO
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 .
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kubantu abajonge ukonyusa i-antioxidant, i-fiber, kunye ne-vitamin intake, ngaba ukongeza iirharnati ekudleni kwabo uncedo?
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.
Mash 2 yeeavokhado ezivuthiweyo
Xuba kwi 1/4 indebe egayiweyo itswele elibomvu
1/4 tsp. ityuwa
1 Tbsp. incindi yelamuni
2 i-clove yegalikhi - igayiwe
I-1/2 indebe ye-cilantro entsha
Faka i-1/4 indebe ye-arils yerharnati
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.
Kwi-blender, xuba i-1/2 indebe ye-arils yerharnati
Ibhanana e-1 efriziwe
1/4 ikomityi yeyogathi yamaGrike ephantsi
2 tsp. ubusi
Ukutshiza kwejusi yeorenji
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.
Lungiselela i-1/2 indebe ye-oats
Gxuma kwi-1/2 yebhanana ephakathi, inqunyulwe
1 Tbsp. iswekile emdaka
2 Tbsp. iiarils zerharnati
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 RiceEnye indlela yokusebenzisa iirharnathi kwirayisi.
Pheka i-1 ikomityi yerayisi emdaka.
Thosa nge 1/4 indebe yerharnati
1 Tbsp. i-oyile ye-olivu
1/4 indebe enqunqwe, i-hazelnuts ethosiweyo
1 Tbsp. amagqabi e-thyme entsha
Ityiwa kunye nepelepele ukunambitha
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.
Kwipani ephakathi, hlanganisa i-12 oz. amaqunube amatsha
2 iikomityi zejusi yerharnati
1/2 ikomityi yeswekile ekrwada
Pheka phezu kobushushu obuphakathi - lungisa ukuba umxube ushushu kakhulu
Gxuma rhoqo malunga nemizuzu engama-20 okanye de ininzi ye-cranberries ivele kwaye ikhuphe ijusi yayo.
Faka i-1 ikomityi ye-arils yerharnati
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.
Beka ikomityi e-1 yerharnati
I-1/4 yekomityi ye-mint entsha ishiya i-1-quart yebhotile yamanzi e-infuser
Xuba kancinci
Gcwalisa ngamanzi ahluziweyo
Faka efrijini kangangeeyure ezi-4 ubuncinci ukuze incasa ibe ngumnqantsa
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
VIDEO
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
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , Ukuphila
Abantu abazama ukuba sempilweni basenokungazi ukuba mabaqale phi okanye njani. Ngaba ukuqesha umqeqeshi wezempilo kunokunceda abantu baqale uhambo lwabo lwempilo kwaye bafikelele kwiinjongo zabo?
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
VIDEO
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
