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.
by UGqr Alex Jimenez I-Gut ne-Intestinal Health , isondlo
Kubantu abafuna ukutya iipancakes rhoqo, ngaba zikho iindlela zokonyusa i-pancake isondlo kunye nokunciphisa ikhalori kunye ne-carb counts ukuze zifakwe kwi-balanced diet?
Pancake Nutrition
Esi sidlo sinekhabhohayidrethi eninzi sinokunika amandla awoneleyo okuphemba umthambo wosuku.
isondlo
Olu lwazi lulandelayo lwesondlo lubonelelwe:
Iikhalori - 430.8
Amafutha - 18.77g
Isodiyam - 693.9mg
Iicarbohydrates - 55.9g
IFayibha - .75g
Iiswekile - 8.6g
Iprotheni - 8.64g
Iipancakes ezenziwe ngomgubo wengqolowa opheleleyo zinika ifayibha kunye neprotheni. Oku kulandelayo lulwazi lwesondlo seepancakes ezimbini okanye ezintathu zengqolowa egcweleyo (150g) ezenziwe ngomxube. (Ibhokisi yeRecipe yesondlo somntwana. 2023 )
Iikhalori - 348
Amafutha - 15g
Isodiyam - 594mg
Iicarbohydrates - 45g
Ifayibha - 6g
Iiswekile - 6g
Iprotheni - 12g
I-carbohydrate
Iipancakes ziya kwandisa ukutya kwe-carbohydrate. Umzimba usebenzisa iicarbohydrates njengomthombo wamafutha ophambili, nto leyo eyenza ukuba ibe sisondlo esibalulekileyo. Nangona kunjalo, uninzi lweengcali zezondlo zicebisa ukuba abantu bafumane iicarbohydrates zabo zemihla ngemihla kwimithombo enezondlo. Iipancakes aziyi kuwela kolu didi. Iipancakes zomgubo omhlophe aziboneleli ngefiber eninzi, kwaye malunga ne-60 grams ye-carbohydrates idliwe kwesi sidlo. Ukufaka endaweni yomgubo wengqolowa opheleleyo kutshintsha isixa sibe malunga ne-6g yefiber okanye i-20% yexabiso lemihla ngemihla elicetyiswayo.
amafutha
Iipancakes zinokubandakanya ubisi kunye namaqanda kwaye zigalelwe ibhotolo enegalelo elikhulu lamafutha. Umxube wePancake unokuba ne-trans fat. Ezinye iibrendi zibandakanya ioyile ene-hydrogenated. Iingcali zempilo zicebisa ukuba abantu banciphise okanye bakuphephe ngokupheleleyo ukutya okunamafutha agqithisiweyo. Ukuba uluhlu lwesithako seleyibhile luqulethe izithako ze-hydrogenated, kuyacetyiswa ukuba uphephe. (MedlinePlus. 2022 )
protein
Iipancakes zinokubonelela ngeprotheyini ethile, eyohluka ngokusekelwe kuhlobo lomgubo osetyenzisiweyo. Ezinye iibhrendi zongeza umgubo weprotheyini ukwandisa ukungena.
Iivithamini kunye neMinerals
Iipancakes kunye nemixube esele ilungile ngokuqhelekileyo yenziwa kumgubo otyetyisiweyo. Ukutya okutyetyisiweyo zezo zinezondlo ezongeziweyo ngexesha lenkqubo yokuvelisa. Kwiimeko ezininzi, izondlo, iivithamini, kunye neeminerali ziyahluthwa, kwaye ezinye ziphinda zongezelelwe ngexesha lokulungiswa. Ukutya rhoqo iimveliso zezonka ezityetyisiweyo kunciphisa ifayibha ezilungele ukutya kunye nezondlo. Umgubo otyetyisiweyo kwi-pancakes kunye neswekile kunye nesiraphu yongeza amanqanaba eswekile yegazi ngokukhawuleza kwaye uvelise indlala kungekudala emva koko.
Calories
Amanani esondlo ewonke nawo axhomekeke kubungakanani bokutya. Amanani akwileyibhile asebenza kuphela kwisidlo esinye esiziipanekuku ezimbini eziphakathi. Abantu abaninzi batya iipanekuku ezi-3 ukuya kwezi-4 kwaye baphinda kabini inani lebhotolo kunye nesiraphu ngokunjalo. Oku kunokongeza ukuya kuthi ga kwiikhalori ezingaphezu kwe-1,000.
benefits
Iipancakes zengqolowa ezenziwe ngomgubo wengqolowa zinomsoco ngakumbi kuneepancake ezenziwe ngomgubo omhlophe kwaye ingaba yindlela emnandi yokutya iinkozo ezininzi. Zinokugxunyekwa ngamaqunube okanye ezinye iziqhamo zokongeza ifayibha kunye nezondlo.
Ukugonywa
Iipancakes zengqolowa ezipheleleyo ezenziwe ngomgubo wengqolowa opheleleyo zibonelela ngefayibha ebalulekileyo yokwetyisa okunempilo. Ifayibha inceda ekukhutshweni kwenkunkuma kwaye ineekhompawundi ze-prebiotic ezibasa iintsholongwane eziluncedo emathunjini. (UJoanne Slavin. 2013 )
Ukuphucula Ukwaneliseka Kwendlala
I-Whole-grain pancakes incasa i-heartier kwaye ibandakanya ifayibha egcina umzimba ugcwele ixesha elide kuneepanekuku ezenziwe ngomgubo ocoliweyo wokwetyiswa ngokukhawuleza.
Yehlisa uMngcipheko weSifo sentliziyo
Uphononongo lwezifundo ezivavanya ukutya okuziinkozo kunye nesifo senhliziyo kwafumanisa ukuba ukutya okuziinkozo kudibene nomngcipheko wokunciphisa isifo senhliziyo. (UDagfinn Aune, et al., 2016 )
Yehlisa umngcipheko wokutyeba
Uphando lucebisa ukuba ukutya okuziinkozo kunciphisa umngcipheko wokutyeba kwaye kunokunceda abantu bagcine ubunzima obuzinzile. (UKatrina R. Kissock et al., 2021 ) Ifiber nayo iya kunceda ukugcina igcwele ixesha elide emva kokutya.
Inceda ekuthinteleni iziphene ekuZalweni
Umgubo wengqolowa ogcweleyo yomelezwa nge-folic acid, ivithamini B ebalulekileyo ngexesha lokukhulelwa. I-Folic acid yehlisa umngcipheko weziphene ze-neural tube, ezinokuchaphazela ukukhula kwengqondo okanye umqolo. (Amaziko oLawulo noThintelo lweZifo. 2022 )
Umahluko
Izondlo ze-pancakes eziqhelekileyo ziya kuhluka ngokusekelwe kubukhulu.
Ipanekuku encinci eyenziwe ukusuka ekuqaleni - 3 ″ ngapha ibonelela:
30 calories
1 gram yeprotheni
5 grams zecarbohydrate
0 iigrem zefayibha
1 gram yeswekile
Ipanekuku ephakathi eyenziwe ukusuka ekuqaleni-5″ ngapha ibonelela:
93 calories
I-2 gram yeprotheni
15 grams zecarbohydrate
0 iigrem zefayibha
I-2 grams yeshukela
Ipanekuku enkulu eyenziwe-ukusuka ekuqaleni - 7 ″ ngapha ibonelela:
186 calories
I-4 gram yeprotheni
30 grams zecarbohydrate
1 gram yefayibha
I-5 grams yeshukela
Ukwenza iiPancake
Ukuba iipanekuku ziyinxalenye yesicwangciso sokutya seveki, zama ukuzigcina zisezantsi kwiswekile, amafutha, kunye neekhalori.
Yenza i-pancakes ukusuka ekuqaleni ngaphandle kokuxuba ukuphepha nayiphi na i-trans fats.
Sebenzisa umgubo wengqolowa opheleleyo ukufumana ifayibha ukonyusa ukwaneliseka kwendlala.
Esikhundleni sokuthosa i-pancakes kwioli okanye ibhotela, sebenzisa i-pan ye-non-stick pan yokunciphisa i-fat intake.
Sebenzisa isiraphu engenaswekile.
Phezulu i-pancakes kunye ne-blueberries, i-raspberries, okanye i-strawberries.
Ukutya Ngokufanelekileyo ukuze uzive Ngcono
VIDEO
Ucaphulo
USDA Food Data Central. (2019). Iipancakes, ezicacileyo, ezilungiselelwe kwiresiphi.
USDA FoodData Central. (2019). Ibhotolo, ngaphandle kwetyuwa .
USDA FoodData Central. (2019). I-syrups, i-table blends, i-pancake .
Ibhokisi yeRecipe yesondlo somntwana. (2023). Iipancakes - iresiphi ye-USDA yezikolo .
MedlinePlus. (2022). Iinyani malunga namafutha e-trans .
USlavin J. (2013). I-Fiber kunye ne-prebiotics: iindlela kunye neenzuzo zempilo. Izondlo, i-5 (4), i-1417-1435. doi.org/10.3390/nu5041417
U-Aune, D., Keum, N., Giovannucci, E., Fadnes, LT, Boffetta, P., Greenwood, DC, Tonstad, S., Vatten, LJ, Riboli, E., & Norat, T. (2016) . Ukutya okuziinkozo okupheleleyo kunye nomngcipheko wesifo sentliziyo, umhlaza, kunye nayo yonke into ebangela kwaye ibangele ukufa okuthe ngqo: uphononongo olucwangcisiweyo kunye ne-dose-response meta-analysis yezifundo ezizayo. I-BMJ (uphando lweKlinikhi ed.), 353, i2716. doi.org/10.1136/bmj.i2716
Kissock, KR, Neale, EP, & Beck, EJ (2021). Ukutya Okuziinkozo Okupheleleyo Iimpembelelo zeNgcaciso ekuMiseni uMbutho wokuThatha iiNkozo eziPheleleyo kunye noTshintsho lobunzima bomzimba: Uphononongo oluCwangcisiweyo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 12 (3), 693-707. doi.org/10.1093/advances/nmaa122
Amaziko oLawulo noThintelo lweZifo. (2022). Acid Folic .
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 Unyango lwe-Acupuncture , Ukuxutyushwa
Kubantu abanengxaki ye-allergies, ngaba ukusebenzisa i-acupuncture kunganceda kwaye kulawule iimpawu?
I-acupuncture inokunceda kwi-Allergies
I-acupuncture iba yolunye unyango oluhlonitshwa ngakumbi kwimiba eyahlukeneyo yezonyango, ukusuka kwixhala ukuya kwi-fibromyalgia ukuya ekulahlekeni kobunzima. Kukho ubungqina bokuba i-acupuncture inokunceda kwi-allergies ngokunciphisa iimpawu kunye nokuphucula umgangatho wobomi. (Shaoyan Feng, et al., 2015 ) I-American Academy ye-Otolaryngology-iNtloko kunye neSiseko soTyando lweNtamo ucebisa ukuba oogqirha banike i-acupuncture kwizigulana ezifuna unyango olungelulo olwamachiza kwi-allergies yabo okanye babathumele kwi-acupuncture. (UMichael D. Seidman, et al., 2015 )
Ukwenza i-Acupuncture
I-acupuncture liyeza lemveli laseTshayina / isenzo se-TCM apho iinaliti ezincinci kakhulu zifakwe emzimbeni kwiindawo ezithile, ukudala uthungelwano lweendlela zamandla ezaziwa ngokuba ziimeridians.
Ezi ndlela zijikeleza amandla obomi obubalulekileyo / chi okanye i-qi.
I-meridian nganye idibaniswa nenkqubo yomzimba eyahlukileyo.
Iinaliti zibekwe ukujolisa kumalungu anxulumene nemeko enyangwayo.
I-acupuncture inokunceda kwi-allergies ngokujolisa kwiimeridians ezininzi, kubandakanya imiphunga, ikholoni, isisu kunye nodaka. Ezi meridians zikholelwa ukuba zijikeleza amandla obomi okukhusela okanye uhlobo lwamandla okuzikhusela.
I-backup yamandla okuzikhusela okanye ukunqongophala kunokubangela iimpawu zokwaliwa ezifana nokudumba, amehlo anamanzi, impumlo ebalekayo, ukuthimla, i-eczema ye-allergic, kunye ne-conjunctivitis. (Bettina Hauswald, Yury M. Yarin. 2014 )
Injongo kukuvuselela amanqaku ukubuyisela ukulingana kumandla kunye nokukhulula iimpawu.
Iingcamango zeNzululwazi
Enye ithiyori ziinaliti zisebenza ngokuthe ngqo kwimicu yemithambo-luvo, eziphembelela imiyalezo ebuchotsheni okanye kwinkqubo yemithambo-luvo ezimeleyo kunye nokuhanjiswa kwemiqondiso ngaphakathi emzimbeni, kubandakanya amajoni omzimba. (UTony Y. Chon, uMark C. Lee. 2013 )
Enye iinaliti zinefuthe kwimisebenzi ethile yeeseli, ngakumbi ezothutho, ukophuka, kunye nokucocwa kwabalamli be-bioactive.
Ukudityaniswa kwezi zenzo kucingelwa ukuba kunciphisa iimeko zokukrala njenge-rhinitis ye-alergic - hay fever, apho ingaphakathi lempumlo lidumba kwaye lidumbe emva kokuphefumla kwi-allergen. (Bettina Hauswald, Yury M. Yarin. 2014 )
Uphononongo luka-2015 luqukunjelwe ukuba kukho ulingo oluphezulu olulawulwa ngokungenamkhethe olubonisa ukusebenza kakuhle kwe-acupuncture ekunyangeni i-rhinitis yamaxesha athile kunye neyonyaka. Uphononongo oluncinci lubonise izibonelelo zokuqala ze-acupuncture xa kuthelekiswa ne-antihistamines, kodwa uphando oluninzi luyafuneka. (UMalcolm B. Taw, et al., 2015 )
Ukunyanga i-allergies
Abanye abantu abakhetha i-acupuncture bafuna ezinye iindlela zonyango oluqhelekileyo njengamayeza, izitshizi zeempumlo, kunye ne-immunotherapy.
Abanye bafuna iindlela zokuphucula ukusebenza kwamayeza asele ethathiwe, anjenge-antihistamines okanye izipreyi ngeempumlo, okanye afinyeze ukuba afuneka kangakanani na okanye afuneka rhoqo kangakanani na.
Unyango lokuqala ludla ngokubandakanya ukuqeshwa kweveki okanye kabini ngeveki kwiiveki okanye iinyanga ezininzi, ngokuxhomekeke kubuzaza beempawu.
Oku kunokulandelwa lunyango lonyaka okanye ngokwesiseko esifunekayo. (I-American Academy ye-Medical Acupuncture. 2020 )
Uninzi lwamazwe lufuna ilayisenisi, isatifikethi, okanye ubhaliso lokuziqhelanisa ne-acupuncture, kodwa ezi ziyohluka ngokwelizwe ukuya kwelinye.
Iingcebiso zenzelwe ingcali eqinisekisiweyo yi IKomishoni yesiQinisekiso seSizwe se-Acupuncture kunye ne-Oriental Medicine .
Ugqirha onikezela ngeacupuncture.
The I-American Academy ye-Medical Acupuncture inoluhlu lwee-acupunctures ezikwangoogqirha bezonyango.
Iinaliti ze-acupuncture ezingalawulwa ngokufanelekileyo zinokubangela iziphumo ebezingalindelekanga ezimandundu ukusuka kusulelo, amalungu agqobhokileyo, ukuwa kwemiphunga, kunye nokwenzakala kwinkqubo yemithambo-luvo. (Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2022 ) Ngaphambi kokuba uzame i-acupuncture, qhagamshelana nomboneleli wakho wezempilo osisiseko, umntu ogulayo, okanye ingcali yeyeza elidityanisiweyo ukuze uqiniseke ukuba lukhetho olukhuselekileyo nolusebenzayo kwaye yeyona ndlela ilungileyo yokuyidibanisa ngokupheleleyo. ukungahambi nya mekela.
Ukulwa nokudumba ngokwemvelo
VIDEO
Ucaphulo
Feng, S., Han, M., Fan, Y., Yang, G., Liao, Z., Liao, W., & Li, H. (2015). I-acupuncture yonyango lwe-rhinitis ye-allergenic: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. Ijenali yaseMelika yerhinology & allergies, 29 (1), 57-62. doi.org/10.2500/ajra.2015.29.4116
Seidman, MD, Gurgel, RK, Lin, SY, Schwartz, SR, Baroody, FM, Bonner, JR, Dawson, DE, Dykewicz, MS, Hackell, JM, Han, JK, Ishman, SL, Krouse, HJ, Malekzadeh, S., Mims, JW, Omole, FS, Reddy, WD, Wallace, DV, Walsh, SA, Warren, BE, Wilson, MN, … IQela loPhuhliso lweOtolaryngology. I-AAO-HNSF (2015). Isikhokelo sonyango: I-rhinitis ye-Alergic. I-Otolaryngology-utyando lwentloko kunye nentamo : ijenali esemthethweni ye-American Academy ye-Otolaryngology-iNtloko kunye neNeck Surgery, i-152 (1 Suppl), i-S1-S43. doi.org/10.1177/0194599814561600
Hauswald, B., & Yarin, YM (2014). I-acupuncture kwi-rhinitis ye-allergic: Uphononongo oluncinci. Ijenali yeAllergo yamazwe ngamazwe, 23(4), 115–119. doi.org/10.1007/s40629-014-0015-3
Chon, TY, & Lee, MC (2013). I-acupuncture. Iinkqubo zeKliniki yaseMayo, i-88 (10), i-1141-1146. doi.org/10.1016/j.mayocp.2013.06.009
Taw, MB, Reddy, WD, Omole, FS, & Seidman, MD (2015). I-acupuncture kunye ne-rhinitis ye-allergic. Uluvo lwangoku kwi-otolaryngology & utyando lwentloko kunye nentamo, i-23 (3), i-216-220. doi.org/10.1097/MOO.0000000000000161
I-American Academy ye-Medical Acupuncture. (2020). I-Acupuncture kunye neXesha loKwalisa .
Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. (2022). I-acupuncture: Yintoni ekufuneka uyazi .
by UGqr Alex Jimenez LweMpilo , I-Gastro Health Intestinal , I-Viscerosomatic Reflex
Abantu abaneengxaki zokwetyisa ezingenakufunyaniswa banokuba nengxaki yokusebenza kwesisu sesisu. Ngaba ukuqonda iintlobo kunokunceda ekwenzeni izicwangciso zonyango ezisebenzayo?
Iziphazamiso zeGastrointestinal ezisebenzayo
Ukuphazamiseka kokusebenza kwesisu, okanye iiFGDs , kukuphazamiseka kwenkqubo yokwetyisa apho ubukho besakhiwo okanye ukungahambi kakuhle kwezicubu kungakwazi ukuchaza iimpawu. Iziphazamiso zesisu ezisebenzayo azinazo iimpawu ezibonakalayo kwaye zifunyaniswa ngokusekwe kwiimpawu. (UChristopher J. Black, et al., 2020 )
Iikhrayitheriya zaseRoma
Ii-FGDs zisebenzise ukuxilongwa kokungabandakanywa, oku kuthetha ukuba banokufunyaniswa kuphela emva kokuba isifo esiphilayo / esichongwayo sikhutshwe. Nangona kunjalo, kwi-1988, iqela labaphandi kunye nababoneleli bezempilo badibana ukuze baqulunqe imigaqo engqongqo yokuxilongwa kweentlobo ezahlukeneyo ze-FGDs. Iikhrayitheriya zaziwa ngokuba yi-Roman Criteria. (UMax J. Schmulson, uDouglas A. Drossman. 2017 )
IiFGDs
Uluhlu olubanzi njengoko luchazwe yinkqubo yeRoma III (U-Ami D. Sperber et al., 2021 )
Iziphazamiso ze-Esophageal ezisebenzayo
Isitshisa esisebenzayo
Iintlungu zesifuba ezisebenzayo kukholelwa ukuba zinemvelaphi yommizo
I-dysphagia esebenzayo
wonke
Iziphazamiso zeGastroduodenal ezisebenzayo
Ukubhinca ngokugqithisileyo okungachazwanga
I-dyspepsia esebenzayo - ibandakanya i-postprandial distress syndrome kunye ne-epigastric pain syndrome.
I-idiopathic nausea engapheliyo
IAerophagia
Ukugabha okusebenzayo
Cyclic vomiting syndrome
I-Rumination syndrome kubantu abadala
Ukuphazamiseka kwamathumbu okuSebenza
I-Irritable bowel syndrome - IBS
Ukuqunjelwa okusebenzayo
Urhudo olusebenzayo
Ukuphazamiseka kwamathumbu okusebenzayo okungachazwanga
I-Functional Abdominal Pain Syndrome
Iintlungu zesisu ezisebenzayo-FAP
I-Gallbladder esebenzayo kunye ne-Sphincter ye-Oddi Disorders
Ukuphazamiseka kwe-gallbladder esebenzayo
Ukusebenza kwebiliary Sphincter ye-Oddi disorder
I-pancreatic Sphincter esebenzayo ye-Oddi disorder
Iziphazamiso ze-Anorectal ezisebenzayo
Ukungasebenzi kakuhle kwe-fecal
I-Functional Anorectal Pain - ibandakanya i-proctalgia engapheliyo, i-Levator ani syndrome, intlungu ye-anorectal engachazwanga, kunye ne-proctalgia fugax.
I-Functional Defecation Disorders - ibandakanya ukukhutshwa kwe-dyssynergic kunye nokungahambi kakuhle kwe-defecatory propulsion.
Iziphazamiso zeGI eziSebenzayo ebuntwaneni
Usana/Umntwana (UJeffrey S. Hyams et al., 2016 )
I-colic yomntwana
Ukuqunjelwa okusebenzayo
Urhudo olusebenzayo
Cyclic vomiting syndrome
Ukubuyiselwa kweentsana
I-Infant Rumination syndrome
I-dyschezia yomntwana
Iziphazamiso zeGI eziSebenzayo ebuntwaneni:
Umntwana / Ofikisayo
Ukugabha kunye ne-Aerophagia-i-cyclic vomiting syndrome, i-adolescent rumination syndrome, kunye ne-aerophagia
I-Assistant-Related Pain-Related Functional GI Disorders ziquka:
i-dyspepsia esebenzayo
IBS
I-migraine yesisu
Intlungu esebenzayo yobuntwana yesisu
I-syndrome yeentlungu zesisu ezisebenzayo ebuntwaneni
Ukuqunjelwa - ukuqunjelwa okusebenzayo
I-Incontinence - ukungahambi kakuhle kwe-fecal incontinence
Ukuqondwa
Nangona iindlela zaseRoma zivumela ukuxilongwa kwee-FGDs ukuba zisekelwe kwiimpawu, umboneleli wezempilo usenokwenza iimvavanyo eziqhelekileyo zokuxilonga ukuze akhuphe ezinye izifo okanye ajonge iingxaki zesakhiwo ezibangela iimpawu.
impatho
Nangona kungekho zimpawu zibonakalayo zesifo okanye iingxaki zesakhiwo ezinokuchongwa njengezibangela iimpawu, oko akuthethi ukuba azikho. iyanyangeka kwaye iyalawuleka . Kubantu abakrokrela ukuba banokuba okanye bafunyenwe benesifo esisebenzayo sesisu, kuya kuba yimfuneko ukusebenzisana nomboneleli wezempilo kwisicwangciso esisebenzayo sonyango. Iinketho zonyango zinokubandakanya: (UAsma Fikree, uPeter Byrne. 2021 )
Ulungiso lwenyama
Ulungelelwaniso lwezondlo kunye nokutya
Uxinzelelo lweengxaki
Unyango lweengqondo
Amachiza
Biofeedback
Ukutya ngokufanelekileyo ukuze uzive ungcono
VIDEO
Ucaphulo
Mnyama, CJ, Drossman, DA, Talley, NJ, Ruddy, J., & Ford, AC (2020). Ukuphazamiseka kwesisu esisebenzayo: inkqubela phambili ekuqondeni nasekulawuleni. Lancet (eLondon, eNgilani), 396(10263), 1664–1674. doi.org/10.1016/S0140-6736(20)32115-2
Schmulson, MJ, & Drossman, DA (2017). Yintoni Entsha eRoma IV. Ijenali ye-neurogastroenterology kunye ne-motility, i-23 (2), i-151-163. doi.org/10.5056/jnm16214
Sperber, AD, Bangdiwala, SI, Drossman, DA, Ghoshal, UC, Simren, M., Tack, J., Whitehead, WE, Dumitrascu, DL, Fang, X., Fukudo, S., Kellow, J., Okeke , E., Quigley, EMM, Schmulson, M., Whorwell, P., Archampong, T., Adibi, P., Andresen, V., Benninga, MA, Bonaz, B., … Palsson, OS (2021). Ukuxhaphaka kwehlabathi jikelele kunye nomthwalo wokuSebenza kweGastrointestinal Disorders, Iziphumo zeRome Foundation yeSifundo seGlobal. I-Gastroenterology, i-160 (1), i-99-114.e3. doi.org/10.1053/j.gastro.2020.04.014
Hyams, JS, Di Lorenzo, C., Saps, M., Shulman, RJ, Staiano, A., & van Tilburg, M. (2016). Iziphazamiso eziSebenzayo: Abantwana kunye nabafikisayo. I-Gastroenterology, i-S0016-5085 (16) 00181-5. Ukupapashwa kwangaphambili kwi-intanethi. doi.org/10.1053/j.gastro.2016.02.015
Fikree, A., & Byrne, P. (2021). Ulawulo lweengxaki ezisebenzayo zesisu. Iyeza leklinikhi (eLondon, eNgilani), i-21 (1), i-44-52. doi.org/10.7861/clinmed.2020-0980
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 I-Gut ne-Intestinal Health , isondlo
Kubantu abanengxaki yokwetyisa kunye neminye imiba yezempilo, ngaba isitashi esinganyangekiyo singabonelela ngezibonelelo zempilo?
Isitatshi esixhathisayo
Ukutya okunesitatshi okuqhelekileyo zizitatshi ezilula ezityiswa ngokukhawuleza. Oku kuthumela iiswekile zabo egazini, igalelo ekuzuzeni ubunzima kunye nokwandisa ingozi yesifo seswekile kunye nesifo senhliziyo. (U-Erik EJG Aller, et al., 2011 ) Isitatshi esimelana noko yinxalenye yokutya luhlobo oluxhathisayo ekugayweni. Oku kuthetha ukuba idlula emathunjini amakhulu kwaye inxibelelana ne Isisu . Ukutya okunestatshi esixhathisayo kudlula esiswini kunye namathumbu amancinci ngaphandle kokufunxwa. Kwithumbu elikhulu, zibiliswa yintsholongwane yamathumbu ekhupha izinto eziluncedo empilweni.
Izinzuzo zezeMpilo
Uphononongo ngeenzuzo zempilo luyaqhuba. Iingcali zenzululwazi ziphanda ukuba zinokunceda njani ekulawuleni ubunzima kunye nempilo yekholoni:
Management ubunzima
Uphando luqala ukubonisa ukuba ukutya okunesitashi esinganyangekiyo kunokunceda ukunciphisa umzimba kunye nokukwazi ukunceda ukuphelisa izifo ezinxulumene nokunyuka kobunzima ezibandakanya: (UJanine A. Higgins. 2014 )
Cholesterol ephezulu
Diabetes
Isifo se-Metabolic syndrome
Izifo zengqondo
Impilo yeKoloni
Ukongeza, abaphandi bafumana ubungqina bokuqala obubonisa ukuba isitashi esinganyangekiyo sinokunceda: (UDiane F. Birt, et al., 2013 )
I-prebiotic ekhuthaza ulungelelwaniso oluphilileyo lwezityalo zamathumbu.
Uphuculo lweempawu zesifo sokudumba.
Ukuthintelwa komhlaza wekoloni.
Ukukhuselwa kwi-diverticulitis.
Nangona kunjalo, uphando olungakumbi luyafuneka.
Isixa sokuSetyenziswa
Uqikelelo lokuba yimalini ekufanele ityiwe ukusuka kubuncinci beegram ezi-6 ukuya kubuninzi be-30 grams. Kuqikelelwa ukuba uninzi lwabantu ludla ngaphantsi kwe-5 grams ngosuku,UMary M. Murphy, et al., 2008 ). Njengoko abantu benyusa umthamo wabo, kuyacetyiswa ukuba bakwenze oko kancinci, ukunciphisa igesi engafunekiyo kunye nokudumba.
iibhanana
Iibhanana ngumthombo osempilweni wesitatshi esixhathisayo.
Banomlinganiselo ophezulu xa bengavuthwanga.
Isiqulatho sestatshi esixhathisayo siyehla njengoko ibhanana ivuthwa.
Ukuba iibhanana eziluhlaza / ezingavuthiweyo azithandeki, ukwenza i-smoothie kunokuncedisa ukunambitha.
Iipatata
Iitapile zinenqanaba eliphezulu lesitatshi esixhathisayo xa zikrwada.
Nangona kunjalo, abantu banokukwandisa ukutya kwabo ngokuvumela iitapile ukuba zipholile ngaphambi kokutya.
Rice
Amanqanaba estatshi esixhathisayo axhomekeke ekubeni irayisi imhlophe okanye imdaka.
Ngokufana neetapile, ukutya kunokunyuswa kwirayisi ngokuvumela irayisi ukuba iphole.
Oats
Ukupheka i-oats emanzini, njengoko ininzi ijwayele ukwenza i-oatmeal, iyanciphisa umxholo wesitashi ochasayo.
Ii-oats ezigoqiweyo okanye zentsimbi zinconywa njengemithombo ethembekileyo yesitashi esichasayo.
Chickpeas
I-Chickpeas, ekwaziwa njengeembotyi ze-garbanzo, zizindlu zamandla zesondlo.
Ziyimithombo enempilo yefiber yokutya, kunye neevithamini ezininzi kunye neeminerali, kunye nesitashi esinganyangekiyo.
Ii-chickert eziphekiweyo kunye/okanye ezinkonkxiweyo ziqulethe amanqanaba aphezulu estatshi esixhathisayo.
Bahamba kunye neesaladi okanye njengesitya esisecaleni okanye i-snack.
Kubantu abane-IBS, ii-chickpeas ezihlanjululwe kakuhle zithathwa njengeziphantsi kwi-FODMAP okanye i-carbohydrates ezinokuthi zibe negalelo kwiimpawu. (U-Anamaria Cozma-Petruţ, et al., 2017 )
Kunconywa ukugcina ubungakanani bokukhonza kwi-1/4 indebe.
Lentils
Iilentile zisebenza njengomthombo osempilweni weprotein esekwe kwizityalo.
Xa ziphekwa zinokubonelela ngestatshi esixhathisayo.
Ziyakwazi ukulungiswa kwiisobho okanye izitya ezisecaleni.
Ukusuka kwitoti, banokuba ngabahlobo be-IBS ngokuhlanjululwa kakuhle kwaye banqunyelwe kwi-1/2 yekomityi ekhonzayo.
Isonka
Izonka ezahlukeneyo zinika amanqanaba ahlukeneyo estatshi esixhathisayo.
Isonka sePumpernickel siqulethe amanqanaba aphezulu.
I-Breadsticks kunye ne-pizza crusts inamazinga aphezulu.
Abantu abane-IBS banokusebenza kwi-FODMAP fructan okanye iprotheni ye-gluten.
Olunye olucetyiswayo lokunganyangeki kwesitatshi kukhetho oluphezulu lwesitatshi zisonka sombona okanye isonka esimuncu esilungiselelwe ngokwesiko.
Iipeyisi ezihlaza
Ii-ertyisi eziluhlaza, nokuba ziphekiwe, zingumthombo ophilileyo westatshi esixhathisayo.
Ziyakwazi ukulungiswa kwiisobho okanye njengesitya sokutya.
Nangona kunjalo, ii-peas eziluhlaza zifunyenwe ziphezulu kwi-FODMAP GOS kwaye zinokuba yingxaki kubantu abane-IBS. (U-Anamaria Cozma-Petruţ, et al., 2017 )
Iimbotyi
Uninzi lweentlobo zeembotyi eziphekiweyo kunye/okanye ezinkonkxiweyo ziyimithombo ecetyiswayo yesitatshi esixhathisayo.
Awona manqanaba aphezulu afumaneka kwiimbotyi ezimhlophe kunye nezintso.
Bangahanjiswa kwiisobho, njengesitya sokutya, okanye baxutywe nerayisi.
Iimbotyi kukutya okuphezulu kwe-FODMAP kwaye kunokuba negalelo kwiimpawu zokwetyisa kubantu abane-IBS.
Umzimba ngokulinganisela: Ukufaneleka kweChiropractic kunye neZondlo
VIDEO
Ucaphulo
Aller, EE, Abete, I., Astrup, A., Martinez, JA, & van Baak, MA (2011). Isitatshi, iswekile kunye nokutyeba. Izondlo, 3(3), 341–369. doi.org/10.3390/nu3030341
Higgins JA (2014). Isitashi esixhathisayo kunye nokulinganisela kwamandla: impembelelo ekulahlekeni kwesisindo kunye nokugcinwa. Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo, i-54 (9), i-1158-1166. doi.org/10.1080/10408398.2011.629352
Birt, DF, Boylston, T., Hendrich, S., Jane, JL, Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, GJ, Rowling, M., Schalinske, K ., Scott, MP, & Whitley, EM (2013). Isitatshi esixhathisayo: isithembiso sokuphucula impilo yabantu. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 4 (6), 587-601. doi.org/10.3945/an.113.004325
Murphy, MM, Douglass, JS, & Birkett, A. (2008). Isitatshi esixhathisayo eMelika. Umbhalo we-American Dietetic Association, i-108 (1), i-67-78. doi.org/10.1016/j.jada.2007.10.012
Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, DL (2017). Ukutya kwi-irritable bowel syndrome: Yintoni onokuyincoma, kungekhona into yokwalela izigulane! Ijenali yehlabathi ye-gastroenterology, i-23 (21), i-3771-3783. doi.org/10.3748/wjg.v23.i21.3771
by UGqr Alex Jimenez Impilo Yengqondo , Umzimba Wengqondo noMoya
Kunokuba nzima kubantu kunye nabadlali ukuba bahlale bekhuthazekile, balawule uxinzelelo kwaye bathintele ukuxakeka. Ngaba ukuqina kwengqondo kunye nesimo sengqondo esilungileyo kunokunceda ukwandisa amandla kunye namanqanaba okusebenza?
Ukuqina kwengqondo
Iimbaleki kunye nabathandi bokuqina basebenza kwi-conditioning, uqeqesho lwezakhono, kunye nobuchule bokugqibelela. Uqeqesho lomzimba lunokumsa kude abantu kodwa enye inxalenye eyimfuneko yokwandisa amandla eembaleki kukwakha ukuqina kwengqondo kunye nokuba nesimo sengqondo esifanelekileyo. Njengayo nayiphi na into, ukuqeqeshwa kwengqondo kuthatha ixesha, umgudu, kunye nohlengahlengiso oluthe rhoqo ukufumana iindlela zokutshintsha isimo sengqondo esilahlekileyo okanye esibi sibe sesakhayo esinokuzisa okona kulungileyo.
Isimo Sengqondo Sibalulekile
Ukuba i-negativity iqala ukufana ukujongana nokwenzakala, Ukususa iinkolelo zokuzibekela umda kunokuba nzima, kunye nokuvelisa ithemba lokuvuka kwaye uphumelele. Kubadlali okanye abantu abathanda imidlalo yokhuphiswano, ukuphuhlisa isimo sengqondo esifanelekileyo kuya kunceda:
Iimvakalelo ezinokuchaphazela izicwangciso zokusebenza kwengqondo.
Amanqanaba amandla.
Eminye imiba yokusebenza komzimba.
Ubuchule bengqondo
Ukuphuculwa kweMood
Abantu abadimazekileyo ngenxa yokungabi nathemba badla ngokuhlala becinga ngeengxaki okanye imiba. Ukutshintshela kwisimo esihle, yenza into eza kuvuselela umoya wakho, nokuba awucingi ukuba iyakunceda.
Mamela umculo owuthandayo okanye ophakamisayo.
Bukela imuvi ekhuthazayo.
Funda incwadi yesayikholoji yezemidlalo.
Hlanganani okanye ufowunele umlingane okanye umhlobo owonwabileyo kwaye ovuyayo.
Dlala imidlalo eyahlukeneyo nje ngokuzonwabisa.
Thatha ikhefu, yiya epakini, hambahamba, kwaye ucamngce.
Ngena kwizinto zokuzonwabisa.
Relax nge-massage yonyango.
UkuZithetha Okulungileyo
Ukuqhubela phambili uphando lwezengqondo lwezemidlalo lubonisa ukuba ukuziqhelanisa nokuzithetha kakuhle kunokuphucula ukusebenza kwezemidlalo. (uNadja Walter, et al., 2019 ) Iingcali zengqondo zezemidlalo zichaza oku ngengcamango yokuba iingcamango zenza iinkolelo, eziqhuba izenzo.
Ukuzithetha kakuhle kunokuthatha iindlela ezahlukeneyo.
Gxi ninisa
Khumbula iziseko!
Uyayazi into omawuyenze!
Ungayenza!
Unayo le!
Uphando lubonisa ukuba ukuthetha kakuhle kunciphisa ixhala kwaye kwandisa ukuzithemba, ukwenza ngcono, ukusebenza kakuhle, kunye nokusebenza. (uNadja Walter, et al., 2019 ) Noko ke, ukuzithetha kufuneka kuqheliselwe yaye kube yinxalenye yenkqubo yesiqhelo ukuze kuphumelele.
yomfanekiso
Esinye isicwangciso kukusebenzisa imithambo yokubona.
Oku kuthetha ukucinga ngeemeko ezahlukeneyo apho ukhuphiswano lwenzeka khona kwaye izinto zihamba kakuhle. (UMathias Reiser, uDirk Büsch, uJörn Munzert. 2011 )
Oku kusenokuba kukusebenzisa zonke izivamvo ukucinga indawo ekuqhutyelwa kuyo itumente, isandi sesihlwele, ivumba, indlela umhlaba okanye inkundla eziva ngayo, kunye/okanye indlela eziva ngayo ibhola okanye umdlalo othile.
Ubulumko kukuba, ukuba unokucinga, ungayenza, xa uzimisele ukusebenzisa amaqhinga okufika apho.
UkuLungiswa kweMidlalo yokuBala
VIDEO
Ucaphulo
Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Iimpembelelo zoQeqesho lokuZithetha ngoKhuphiswano, ukuSebenza ngokuSebenza, iZakhono zeVolitional, kunye nokuSebenza: iSifundo soNgenelelo kunye nabadlali be-Junior Sub-Elite. Imidlalo (Basel, Switzerland), 7(6), 148. doi.org/10.3390/sports7060148
Reiser, M., Büsch, D., & Munzert, J. (2011). Amandla azuzwa yimifanekiso yemoto enemilinganiselo eyahlukeneyo yokusebenza ngokomzimba ukuya engqondweni. Imida kwizengqondo, 2, 194. doi.org/10.3389/fpsyg.2011.00194
