isondlo
IQela leSondlo leklinikhi yangasemva. Ukutya kunika abantu amandla ayimfuneko kunye nezondlo ukuze babe sempilweni. Ngokutya ukutya okwahlukeneyo, okubandakanya imifuno esemgangathweni, iziqhamo, iimveliso eziziinkozo, kunye nenyama ebhityileyo, umzimba unokuzalisa ngeeproteni eziyimfuneko, iicarbohydrates, amafutha, iivithamini kunye neeminerali ukuze usebenze ngokufanelekileyo. Izakhamzimba ziquka iiprotheyini, iicarbohydrates, amafutha, iivithamini, iiminerali kunye namanzi. Ukutya okunempilo akufuneki kube nzima.
Undoqo kukutya ezahlukahlukeneyo, kuquka imifuno, iziqhamo, nokutya okuziinkozo. Ukongezelela, yitya inyama ebhityileyo, inkukhu, intlanzi, iimbotyi, neemveliso zobisi ezingenawo amafutha kwaye usele amanzi amaninzi. Nciphisa ityuwa, iswekile, utywala, i-saturated fat, kunye ne-trans fat. Amafutha ahluthayo adla ngokuphuma kwizilwanyana. Jonga i-trans fat kwiileyibhile zokutya okugayiweyo, imajarini, kunye nezifinyezo.
UDkt Alex Jimenez unikeza imizekelo yezondlo kwaye uchaza ukubaluleka kokutya okunokulinganisela, ugxininisa indlela ukutya okufanelekileyo okudityaniswa nokusebenza ngokomzimba kunokunceda abantu bafikelele kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo, kunye nokukhuthaza impilo yonke kunye nokuphila kakuhle.
by UGqr Alex Jimenez | isondlo, Ukuhla ukusinda
Kubantu abenza umthambo, ukomelela, kunye nokuzivocavoca umzimba, ngaba ukwazi ukuba isebenza njani i-glycogen ekubuyiseleni umthambo?
IGlycogen
Xa umzimba ufuna amandla, utsala kwiivenkile zawo ze-glycogen. I-carbohydrate ephantsi, izidlo ze-ketogenic kunye nokuzilolonga kakhulu kuphelisa iivenkile ze-glycogen, ezibangela ukuba umzimba udibanise amafutha ukuze ufumane amandla. IGlycogen ibonelelwa ngeecarbohydrates ekutyeni komntu kwaye isetyenziselwa ukunika amandla ingqondo, umsebenzi womzimba, kunye neminye imisebenzi yomzimba. Iimolekyuli ezenziwe ngeglucose ikakhulu zigcinwa esibindini nasezihlunu. Yintoni edliwayo, kangaphi, kunye nenqanaba lomsebenzi lichaphazela indlela umzimba ogcina ngayo kwaye usebenzisa i-glycogen. Ukubuyisela i-glycogen emva kokusebenza ngokomzimba okanye ukusebenza yinxalenye ebalulekileyo yenkqubo yokubuyisela. Umzimba unokukhawuleza uhlanganise i-glycogen kwezi ndawo zokugcina xa ufuna amafutha. Ukutya iicarbohydrates ezaneleyo ukufikelela kwiinjongo zempilo kunye namanqanaba omsebenzi kubalulekile kwimpumelelo.
Yintoni
- Luhlobo olugcinwe ngumzimba lweswekile okanye iswekile.
- Igcinwe kwisibindi kunye nezihlunu.
- Ngowona mthombo wamandla ophambili nokhethwayo womzimba.
- Iphuma kwiicarbohydrates ekutyeni nakwiziselo.
- Yenziwe kwiimolekyuli ezininzi zeglucose ezidityanisiweyo.
Imveliso kunye noGcino
Uninzi lweecarbohydrate ezityiwayo ziguqulwa zibe yiglucose, ethi ibe ngowona mthombo wamandla womzimba. Noko ke, xa umzimba ungakufuni ukugalela amafutha, iimolekyuli zeglucose ziba ngamatyathanga adityanisiweyo asibhozo ukuya kwali-12, zenza imolekyuli yeglycogen.
Izichukumisi zenkqubo
- Ukutya ukutya okune-carbohydrate kuya kuphakamisa amanqanaba eglucose yegazi ekuphenduleni.
- Ukonyuka kweglucose kukwazisa udakada ukuba luvelise i-insulin, ihomoni enceda iiseli zomzimba zikhuphe iswekile egazini ukuze zifumane amandla okanye ziyigcine.
- Ukusebenza kwe-insulin kubangela ukuba isibindi kunye neeseli zemisipha zivelise i-enzyme ebizwa ngokuba yi-glycogen synthase, edibanisa amakhonkco e-glucose kunye.
- Nge-glucose eyaneleyo kunye ne-insulin, iimolekyuli ze-glycogen zinokuhanjiswa kwisibindi, izihlunu kunye neeseli ezinamafutha ukuze zigcinwe.
Ekubeni i-glycogen eninzi ifumaneka kwiimisipha kunye nesibindi, isixa esigcinwe kwezi seli siyahluka ngokuxhomekeka kwinqanaba lomsebenzi, amandla angakanani atshiswa ekuphumleni, kunye nokutya okudliwayo. Izihlunu ikakhulu zisebenzisa i-glycogen egcinwe kwi imisipha, ngelixa i-glycogen egcinwe esibindi isasazwa kuwo wonke umzimba, ngokukodwa kwingqondo kunye nentambo yomgogodla.
Ukusetyenziswa komzimba
Umzimba uguqula i-glucose ibe yi-glycogen ngokusebenzisa inkqubo ebizwa ngokuba yi-glycogenesis. Ngethuba le nkqubo, ii-enzymes ezahlukeneyo zinceda umzimba ukuba uphule i-glycogen kwi-glycogenolysis ukuze umzimba ukwazi ukuyisebenzisa. Igazi linomlinganiselo omiselweyo weglucose elungele ukuhamba nangaliphi na ixesha. Amanqanaba e-insulin nawo ehla xa inqanaba liqala ukwehla, nokuba ungatyi okanye utshisa iswekile ngexesha lokuzilolonga. Xa oku kusenzeka, i-enzyme eyaziwa ngokuba yi-glycogen phosphorylase iqalisa ukwaphula i-glycogen ukuze ibonelele umzimba ngeglucose. Iglucose esuka kwisibindi i-glycogen iba ngamandla aphambili omzimba. Ukuqhuma okufutshane kwamandla kusebenzisa i-glycogen, nokuba ngexesha le-sprints okanye ukuphakamisa okunzima. (UBob Murray, uChristine Rosenbloom, ngo-2018) Isiselo sangaphambi kokuzilolonga esinecarbohydrates sinokunika amandla okuzilolonga ixesha elide kwaye uchache ngokukhawuleza. Abantu ngabanye kufuneka batye i-snack yasemva kokusebenza kunye nesixa esilungeleleneyo se-carbohydrates ukuzalisa iivenkile ze-glycogen. Ingqondo isebenzisa i-glucose yamandla, kunye ne-20 ukuya kwi-25% ye-glycogen eya ekunikezeni amandla ingqondo. (UManu S. Goyal, uMarcus E. Raichle, ngo-2018) Ubuvila bengqondo okanye inkungu yobuchopho inokuvela xa kungatyiwa iicarbohydrates zaneleyo. Xa izitolo ze-glycogen zichithwa ngokuzilolonga okanye ii-carbs ezingonelanga, umzimba unokuziva udinwe kwaye ucolile kwaye mhlawumbi ube nokuphazamiseka kwemizwelo kunye nokuphazamiseka kokulala. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)
idayethi
Kukuphi ukutya okutyiwayo kunye nokuba ungakanani umsebenzi womzimba owenziwa ngumntu nawo uchaphazela ukuveliswa kwe-glycogen. Imiphumo ingaba nzima ukuba umntu ulandela ukutya okuphantsi kwe-carb, apho i-carbohydrates, umthombo oyintloko we-glucose synthesis, ngokukhawuleza inqatshelwe.
Ukudinwa kunye neNkungu yoBuchopho
- Xa uqala ukutya okune-carb ephantsi, iivenkile ze-glycogen zomzimba zinokuphelelwa kakhulu kwaye abantu banokufumana iimpawu ezifana nokudinwa kunye nenkungu yobuchopho. (Kristen E. D'Anci et al., 2009)
- Iimpawu ziqala ukuncipha xa umzimba ulungelelanisa kwaye uhlaziye iivenkile zawo ze-glycogen.
Ubunzima bamanzi
- Naliphi na inani lokunciphisa umzimba linokuba nefuthe elifanayo kwiivenkile ze-glycogen.
- Ekuqaleni, abantu ngabanye banokufumana ukuhla ngokukhawuleza kobunzima.
- Ngokuhamba kwexesha, ubunzima bunokukhula kwaye bunyuke.
Oku kwenzeka ngokuyinxenye ngenxa yokubunjwa kwe-glycogen, ekwamanzi. Ukutshatyalaliswa ngokukhawuleza kwe-glycogen ekuqaleni kokutya kubangela ukulahleka kobunzima bamanzi. Ngokuhamba kwexesha, izitolo ze-glycogen zihlaziywa, kwaye ubunzima bamanzi bubuya. Xa oku kusenzeka, ukwehla kobunzima kunokuma okanye kuphele. Ukulahleka kwamafutha kunokuqhubeka nangona umphumo wexesha elifutshane leplateau.
Lolonga
Ukuba wenza umsebenzi onzima wokuzilolonga, kukho izicwangciso zokunceda ukuphepha ukunciphisa ukusebenza okunokuba luncedo:
Ukulayishwa kweCarbo
- Abanye iimbaleki batya izixa ezigqithisileyo zecarbohydrates ngaphambi kokuba basebenze okanye bakhuphisane.
- Iicarbohydrates ezongezelelweyo zinika amafutha amaninzi.
- Indlela iwile ekuthandeni njengoko inokukhokelela kubunzima bamanzi angaphezulu kunye nemiba yokugaya.
Iigel zeGlucose
- Iigels zamandla eziqukethe i-glycogen zingasetyenziswa ngaphambi okanye njengoko zifunekayo ngexesha lesiganeko ukwandisa amanqanaba eglucose yegazi.
- Umzekelo, i-chews yamandla izongezo ezisebenzayo kubagijimi ukunceda ukwandisa ukusebenza ngexesha lokubaleka okwandisiweyo.
Ukutya okuphantsi kweCarb Ketogenic
- Ukutya ukutya okunamafutha amaninzi kunye ne-carbohydrates encinci kunokubeka umzimba kwi-keto-adaptive state.
- Kule meko, umzimba uqala ukufikelela kumafutha agciniweyo ukuze ube namandla kwaye uthembele kancinci kwi-glucose kumafutha.
Kwi-Chiropractic ye-Chiropractic ye-Chiropractic kunye ne-Functional Medicine Clinic, ababoneleli bethu basebenzisa indlela edibeneyo yokwenza izicwangciso zokunyamekela komntu ngamnye, ngokuqhelekileyo kubandakanya i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo ye-Sports Medicine. Injongo yethu kukubuyisela impilo kunye nokusebenza komzimba.
ISondlo seMidlalo kunye neDietician yezeMidlalo
Ucaphulo
Murray, B., & Rosenbloom, C. (2018). Izinto ezisisiseko ze-glycogen metabolism kubaqeqeshi kunye nabadlali. Uphononongo lwezondlo, 76 (4), 243-259. doi.org/10.1093/nutrit/nuy001
Goyal, MS, & Raichle, ME (2018). IiMfuno zeGlucose zoPhuhliso lwengqondo yoMntu. Ijenali ye-gastroenterology yabantwana kunye nesondlo, i-66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Ukutya okune-carbohydrate ephantsi kubangela ukudakumba kwe-metabolic: indlela enokwenzeka yokugcina i-glycogen. Ijenali yaseMelika yePhysiology. Iphysiology elawulayo, edibanisayo nethelekisayo, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017
D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Ukutya okuphantsi kwe-carbohydrates ubunzima-ilahleko. Iziphumo kulwazi kunye nemo. Umdla, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
by UGqr Alex Jimenez | Ukutya, isondlo
Kubantu abasebenzisa isitayile sokutya esine-carbohydrate ephantsi okanye abafuna ukuzama omnye umgubo, ngaba ukudibanisa umgubo wealmondi kunokunceda kuhambo lwabo lwempilo?
Umgubo weAlmond
Umgubo we-almond kunye nesidlo se-almond ziindlela ezingenagluten-free kwiimveliso zengqolowa kwiiresiphi ezithile. Zenziwa ngokusila iialmond kwaye zingathengwa zilungiswe okanye zenziwe ekhaya kunye neprosesa yokutya okanye i-grinder. Umgubo uphezulu kwiprotheyini kwaye usezantsi kwisitashi kunomnye umgubo ongenagluten.
Umgubo we-almond kunye nesidlo se-almond
Umgubo wenziwa nge-almonds e-blanched, oku kuthetha ukuba ulusu lususiwe. Isidlo se-almond senziwe ngee-almond ezipheleleyo okanye ezimhlophe. Ukuhambelana kwazo zombini kufana nomgubo wombona kunomgubo wengqolowa. Ngokuqhelekileyo zinokusetyenziswa ngokutshintshisanayo, nangona ukusebenzisa umgubo we-blanched kuya kuvelisa umphumo ophuculweyo, ongaphantsi kweenkozo. Umgubo wealmond ocolekileyo ulungile xa ubhaka amaqebengwana kodwa kunzima ukwenza ekhaya. Inokufumaneka kwiivenkile zegrosari okanye iodolwe kwi-intanethi.
Iikhabhohayidrethi kunye neeCalories
Isiqingatha sekomityi yomgubo olungiselelwe urhwebo iqulethe malunga:
- I-12 grams ye-carbohydrates iyonke
- 6 iigrem zefayibha
- I-12 gram yeprotheni
- 24 iigrem zamafutha
- 280 iikhalori (USDA FoodData Central. 2019)
- I-glycemic index yomgubo we-almond ingaphantsi kwe-1, oku kuthetha ukuba kufuneka ibe nefuthe elincinci ekunyuseni amanqanaba e-glucose yegazi.
- Isalathisi esiphezulu se-glycemic yomgubo wengqolowa ngu-71, kunye nomgubo werayisi ngu-98.
Ukusebenzisa umgubo weAlmond
Kucetyiswa ukwenza i-gluten-free ngokukhawuleza isonka iiresiphi, ezifana ne-gluten-free:
- Muffins
- Isonka sethanga
- Pancakes
- Ezinye iiresiphi zekeyiki
Abantu ngabanye bayacetyiswa ukuba baqale ngeresiphi esele ilungiselelwe umgubo we-almond kwaye bazenzele. Ikomityi yomgubo wengqolowa inobunzima obujikeleze ii-ounces ezi-3, ngelixa ikomityi yomgubo we-almond inobunzima obuphantse bube ii-ounces ezi-4. Oku kuya kwenza umahluko omkhulu kwizinto ezibhakiweyo. Umgubo unenzuzo yokongeza izondlo ekutyeni.
Isidlo seAlmond
- Isidlo se-almond sinokuphekwa njenge-polenta okanye i-grits efana ne-shrimp kunye ne-grits.
- Iikuki zingenziwa i-gluten-free kunye nesidlo se-almond.
- Iibhisikidi zokutya ze-almond zinokwenziwa, kodwa qaphela iresiphi.
- Ukutya kwealmondi kunokusetyenziswa kwintlanzi yesonka kunye nokunye ukutya okuqhotsiweyo, kodwa kufuneka kuthathelwe ingqalelo ukuze kungatshi.
- Ukutya kwe-almond akukhuthazwa kwizonka ezifuna intlama yokwenene kunye nesakhiwo se-gluten esiphuhlisiwe, njengomgubo wengqolowa.
- Amaqanda amaninzi afunekayo xa ubhaka ngesidlo se-almondi ukubonelela ngesakhiwo segluten kumgubo odala.
Ukulungelelanisa iiresiphi endaweni yesidlo se-almond kumgubo wengqolowa kunokuba ngumngeni ofuna uvavanyo oluninzi kunye nempazamo.
Ubuntununtunu
Iialmondi lindongomane lomthi, yenye yezona zinto zisibhozo zixhaphakileyo kukutya okungadibaniyo nokutya. (I-Anaphylaxis e-UK. 2023) Nangona amandongomane engengawo amandongomane emithi, amaninzi adityaniswa ne- peanut anokuba nawo aleji yealmondi.
Ukwenza Okwakho
Ingenziwa kwi-blender okanye kwiprosesa yokutya.
- Kufuneka kuthathelwe ingqalelo ukuba ungagayi ixesha elide, okanye uya kuba yibhotela ye-almond, enokusetyenziswa kwakhona.
- Yongeza kancinci ngexesha kwaye ucofe de ibe sisidlo.
- Gcina umgubo ongasetyenziswanga ngokukhawuleza efrijini okanye efrijini kuba uya kuhamba ngokukhawuleza ukuba ushiywe ngaphandle.
- I-almonds i-shelf-stable, kwaye umgubo we-almond awukho, ngoko kuyacetyiswa ukuba ugaye kuphela into efunekayo kwiresiphi.
Ivenkile Ithengiwe
Uninzi lweevenkile zokutya kwezempilo zithengisa umgubo we-almond, kwaye iivenkile ezinkulu ziyawugcina njengoko uye waba yimveliso edumileyo engenagluten. Umgubo opakishweyo kunye nesidlo nazo ziya kuhlazeka emva kokuvulwa kwaye kufuneka zigcinwe efrijini okanye efrijini emva kokuvulwa.
Udidi lweMithi
Ucaphulo
USDA FoodData Central. (2019). Umgubo weAlmond. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients
I-Anaphylaxis e-UK. (2023). I-Allergy Factsheets (I-Anaphylaxis UK Ikamva eliqaqambileyo labantu abane-allergies eyingozi, umba. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Iitafile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values 2021: uphononongo olucwangcisiweyo. Ijenali yaseMelika yesondlo seklinikhi, i-114 (5), i-1625-1632. doi.org/10.1093/ajcn/nqab233
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, isondlo
Kubantu abajongene nemiba yokwetyisa okanye ukuphazamiseka kwamathumbu, ngaba ukongeza i-peppermint kwisicwangciso sesondlo kukunceda ukulawula iimpawu kunye nokugaya?
Peppermint
Yaqala yakhuliswa eNgilani, iipropathi zamayeza zepeppermint zaye zabonwa ngokukhawuleza kwaye ziyalinywa namhlanje eYurophu naseMntla Afrika.
Isetyenziswa njani
- Ioli ye-Peppermint ingathathwa njengeti okanye kwifom ye-capsule.
- Qhagamshelana nogqirha okanye ingcali yokhathalelo lwempilo olunelayisensi ukufumanisa idosi efanelekileyo yefomu ye-capsule.
Kwi-Irritable Bowel Syndrome
I-Peppermint ithathwa njengeti ukunyanga iingxaki zokugaya ngokubanzi. Kuyaziwa ukunciphisa ukuveliswa kwegesi emathunjini. Namhlanje, abaphandi bayayibona i-peppermint njengesebenzayo kwi-syndrome yamathumbu enomsindo xa isetyenziswe kwifom yeoli. (N. Alammar et al., 2019) Ioli ye-Peppermint ivunyiwe ukuba isetyenziswe yizigulane ze-IBS eJamani. Nangona kunjalo, i-FDA ayizange ivume i-peppermint kunye neoli ukunyanga nayiphi na imeko, kodwa idwelise ipeppermint kunye neoli njengekhuselekile ngokubanzi. (ScienceDirect, 2024)
Ukusebenzisana namanye Amayeza
- Abantu abathatha i-lansoprazole ukunciphisa i-asidi yesisu banokubeka esichengeni ukutyabeka kwe-enteric kwezinye iicapsules zeoli yepepilemint. (Taofikat B. Agbabiaka et al., 2018)
- Oku kunokwenzeka ngokusebenzisa i-H2-receptor antagonists, i-proton pump inhibitors, kunye ne-antacids.
Olunye unxibelelwano olunokwenzeka lubandakanya: (Benjamin Kligler, Sapna Chaudhary 2007)
- Amitriptyline
- Cyclosporine
- IHaloperidol
- Isicatshulwa se-Peppermint sinokunyusa amanqanaba e-serum yala mayeza.
Kuyacetyiswa ukuba uxoxe ngentsebenziswano yamayeza kunye nomboneleli wezempilo ngaphambi kokuba uqalise izongezo ukuba uthatha nawaphi na kula mayeza.
Ukukhulelwa
- I-Peppermint ayikhuthazwa ukuba isetyenziswe ngexesha lokukhulelwa okanye ngabongikazi.
- Akwaziwa ukuba inokuchaphazela usana olusakhulayo.
- Akwaziwa ukuba inokuchaphazela usana oluncancisayo.
Usetyenziswa njani iHerb
Ayisiyonto ixhaphakileyo, kodwa abanye abantu abadibani nepeppermint. Ioyile yePeppermint akufuneki igalelwe ebusweni okanye ejikeleze imifinya.Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020). Ukusebenzisa ngaphezu kwefomu enye, njengeti kunye neoli, akukhuthazwa kuba kunokukhokelela kwimiphumo emibi.
- Ngenxa yokuba i-FDA ayilawuli izongezo ezifana nepeppermint kunye nezinye, imixholo yazo inokwahluka.
- Izongezo zinokuqulatha izithako eziyingozi okanye zingaqulathanga isithako esisebenzayo kwaphela.
- Yiyo loo nto ukukhangela iimpawu ezithembekileyo kunye nokwazisa iqela lezempilo lomntu ngamnye ngento ethathwayo kukhuthazwa kakhulu.
Inamandla okuba mandundu iimeko ezithile kwaye akufuneki isetyenziswe ngaba:
- Abantu abanesitshisa esingapheliyo. (Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020)
- Abantu abanomonakalo omkhulu wesibindi.
- Abantu abanokudumba kwe-gallbladder.
- Abantu abanezithintelo kwimibhobho yenyongo.
- Abantu abakhulelweyo.
- Abantu abane-gallstones kufuneka badibane nomboneleli wabo wezempilo ukuze babone ukuba kukhuselekile na.
Imiphumela
- I-oyile inokubangela isisu esibuhlungu okanye ukutshisa.
- Ii-capsules ezifakwe kwi-Enteric zingabangela ukutshisa kwi-rectum. (Brooks D. Cash et al., 2016)
Abantwana kunye neentsana
- I-Peppermint yayisetyenziselwa ukunyanga i-colic kwiintsana kodwa ayikhuthazwa namhlanje.
- I menthol kwi iti kunokubangela ukuba iintsana nabantwana abancinci baminxeke.
- I-Chamomile inokuba yinto enokwenzeka. Dibana nomboneleli wezempilo ukuze ubone ukuba ikhuselekile na.
Ngaphandle koLungiso: I-Chiropractic kunye ne-Integrative Healthcare
Ucaphulo
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Impembelelo yeoli ye-peppermint kwi-syndrome yamathumbu enomsindo: uhlalutyo lwe-meta lwedatha yeklinikhi edibeneyo. I-BMC encedisayo kunye neyeza elilolunye, i-19(1), i-21. doi.org/10.1186/s12906-018-2409-0
ScienceDirect. (2024). Ioli yePeppermint. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D.
Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Ukuxhaphaka kwe-drug-herb kunye ne-chiza-supplement supplementation kubantu abadala abadala: uphando olunqamlekileyo. Ijenali yaseBritani yokusebenza ngokubanzi : ijenali yeRoyal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Ioli yePeppermint. Ugqirha wosapho waseMelika, 75 (7), 1027-1030.
Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. (2020). Ioli yePeppermint. Ifunyenwe kwi www.nccih.nih.gov/health/peppermint-oil#safety
Imali, BD, Epstein, MS, & Shah, SM (2016). Inkqubo yokuhanjiswa kweNoveli ye-oyile ye-Peppermint luNyango olusebenzayo lweempawu ze-Irritable Bowel Syndrome. Izifo zokugaya kunye nenzululwazi, i-61 (2), i-560-571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, JK, & Levesque, BG (2014). Ioli ye-Peppermint yonyango lwe-bowel syndrome enomsindo: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta. Ijenali ye-gastroenterology yeklinikhi, i-48 (6), i-505-512. doi.org/10.1097/MCG.0b013e3182a88357
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, isondlo
Ngaba ukufaka i-nopal okanye i-prickly pear cactus ekutyeni komntu kunokunceda abantu abazama ukwehlisa iswekile yegazi, ukudumba, kunye nemingcipheko enxulumene nentliziyo kunye nezifo ze-metabolic?
I-cactus yeeperile
INopal, ekwabizwa ngokuba yiprickly pear cactus, simifuno esebenza ngeendlela ezininzi enokuthi igalelwe ukondla izicwangciso zokwandisa ifayibha, iivithamini, iiminerali, kunye neekhompawundi ezisekwe kwizityalo. Ikhula kwi-US Southwest, Latin America, kunye neMeditera. Iipads, okanye i-nopales okanye i-cactus paddles, zinento efana ne-okra kunye ne-tartness encinci. Isiqhamo se-prickly pear cactus, esibizwa ngokuba ityhuna ngeSpanish, siyatyiwa. (IYunivesithi yaseArizona yoLwandiso lweNtsebenziswano, ngo-2019) Idla ngokusetyenziswa kwiziqhamo zesalsas, iisaladi, kunye nezimuncumuncu kwaye ziyafumaneka njengezongezelelo kwitablet kunye nomgubo.
Ukukhonza ubungakanani kunye nesondlo
Enye ikomityi yeenopales eziphekiweyo, malunga neepads ezintlanu, ngaphandle kwetyuwa eyongeziweyo, iqulethe: (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018)
- Iikhalori - 22
- Amafutha - 0 grams
- Isodium - 30 milligrams
- Iicarbohydrates - 5 grams
- Ifayibha - 3 grams
- Iiswekile - 1.7 grams
- Iiprotheni - 2 grams
- I-Vitamin A - iiyunithi ezingama-600 zamazwe ngamazwe
- I-Vitamin C - 8 milligrams
- I-Vitamin K - i-8 micrograms
- Potassium - 291 milligrams
- Choline - 11 milligrams
- I-calcium - 244 milligrams
- Magnesium - 70 milligrams
Kucetyiswa ngokubanzi ukuba abantu abaninzi batye iikomityi zemifuno ezi-2.5 ukuya kwezi-4 ngosuku. (ISebe lezoLimo lase-US, iMyPlate, ngo-2020)
benefits
I-Nopal inezondlo ezininzi, iphantsi kweekhalori, ayinamafutha, isodium, okanye i-cholesterol, kwaye igcwele ifayibha, iivithamini, iiminerali, kunye ne-betalains. (UParisa Rahimi et al., 2019) I-Betalains zii-pigments ezine-anti-inflammatory properties. Iintlobo ngeentlobo zeefibers zenza umgangatho ophantsi isalathiso se-glycemic index (ilinganisa ukuba kungakanani ukutya okuthe ngqo kuphakamisa amanqanaba eswekile yegazi emva kokusetyenziswa) malunga ne-32, ukongezwa okucetyiswayo kwisidlo esilungele isifo seswekile. (UPatricia López-Romero et al., 2014)
Izixhobo
- INopal iqulethe iindidi ngeendidi zeecarbohydrates eziluncedo, iivithamini kunye neeminerali.
- I-Nopal inefayibha enyibilikayo nenganyibilikiyo, enceda iswekile yegazi.
- Ikwanayo ne-vitamin A, i-carotenoids, i-vitamin C, i-calcium, kunye neekhompawundi ezisekelwe kwizityalo ezifana ne-phenols kunye ne-betalains. (UKarina Corona-Cervantes et al., 2022)
Ulawulo lweswekile yegazi
Uphando luye lwavavanya ukusetyenziswa kwe-nopal rhoqo kunye nokuncedisa ukulawula iswekile yegazi. Uphononongo lweswekile yegazi luvavanyiwe ukongeza i-nopal kwisidlo sakusasa se-carbohydrate ephezulu okanye isidlo sakusasa esineprotein yesoya kubantu baseMexico abanesifo seswekile esi-2. Uphononongo lufumene ukuba ukusebenzisa i-nopales, malunga ne-300 grams okanye i-1.75 kwiikomityi ze-2 ngaphambi kokutya, kunokunciphisa emva kokutya / i-postprandial iswekile yegazi. (UPatricia López-Romero et al., 2014) Uphononongo oludala lwaba nemiphumo efanayo. (Montserrat Bacardi-Gascon et al., 2007) Abantu babelwa ngokungenamkhethe ukuba batye i-85 grams ye-nopal ngeendlela ezintathu ezahlukeneyo zesidlo sakusasa:
- I-Chilaquiles - i-casserole eyenziwe nge-corn tortilla, ioli yemifuno, kunye neembotyi zepinto.
- I-Burritos - eyenziwe ngamaqanda, ioli yemifuno, kunye neembotyi zepinto.
- I-Quesadillas - yenziwe nge-tortilla yomgubo, itshizi enamafutha aphantsi, i-avocado, kunye neembotyi zepinto.
- The amaqela abelwe ukutya ii-nopales ayenokuncipha kweswekile yegazi. Kwakukho:
- I-30% yokunciphisa kwiqela le-chilaquiles.
- I-20% iyancipha kwiqela le-burrito.
- I-48% yokunciphisa kwiqela le-quesadilla.
Nangona kunjalo, izifundo zazincinci, kwaye abantu babengafani. ngoko uphando olongezelelweyo luyafuneka.
Ukonyuka kweFayibha
Indibaniselwano yefiber enyibilikayo kunye ne-insoluble inceda amathumbu ngeendlela ezahlukeneyo. Ifayibha enyibilikayo inokusebenza njenge-prebiotic, ukondla ibhaktheriya enenzuzo emathunjini kwaye incede ekususeni i-cholesterol ephantsi ye-lipoprotein (LDL) emzimbeni. Ifayibha ezinganyibilikiyo zonyusa ixesha lokuhamba, okanye ukuba ukutya kuhamba ngokukhawuleza kangakanani na kwisixokelelwano sokwetyisa kunye nokukhuthaza amathumbu rhoqo. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022) Kwilingo elincinciweyo lolawulo lweklinikhi, abaphandi bafumene ukuphuculwa kweempawu zesifo se-bowel syndrome kubantu abongezwa nge-20 kunye ne-30 grams ye-nopal fiber. (UJose M Remes-Troche et al., 2021) Kubantu abangaqhelanga ukutya ukutya okune-fibrous, kunokubangela isifo sohudo esincinci, ngoko kuyacetyiswa ukuba ukwandise ukungena kancinci kunye namanzi aneleyo ukukhusela i-gas kunye ne-bloating.
I-Calcium esekelwe kwizityalo
Enye ikomityi ye-nopal ibonelela nge-244 milligrams okanye i-24% yeemfuno zemihla ngemihla ze-calcium. I-calcium yiminerali eyenza amathambo namazinyo abe sempilweni. Ikwanceda ekucuthekeni kwemithambo yegazi kunye nokwandisa, ukusebenza kwemisipha, ukujika kwegazi, ukuhanjiswa kwemithambo-luvo, kunye nokukhuselwa kwehomoni. (Amaziko eSizwe ezeMpilo. IOfisi yezongezo zokutya ngo-2024) Abantu abalandela ukutya okungabandakanyi iimveliso zobisi banokuzuza kwimithombo ye-calcium esekelwe kwizityalo. Oku kubandakanya imifuno ye-cruciferous efana ne-kale, i-collards, kunye ne-arugula.
Ezinye iiNzuzo
Uphononongo olwenziwe kwizilwanyana kunye neetyhubhu zokuvavanya zibonisa ukuba i-nopal entsha kunye neencindi zinokunceda ekunciphiseni i-triglycerides kunye ne-cholesterol kwi-metabolic dysfunction-associated steatotic isifo sesibindi okanye xa izixa ezingeyompilo zamafutha ziqokelelana esibindini. (Karym El-Mostafa et al., 2014) Ezinye iingenelo ezinokubakho ezinobungqina obunqongopheleyo ziquka:
Dibana ne-Dietician okanye uMboneleli wezeMpilo
Ngaphandle kokuba abantu abalwani nayo, abaninzi banokutya i-nopal epheleleyo ngaphandle kwengxaki. Nangona kunjalo, ukongezelela kuyahluka kuba kunika umthombo ogxininisiweyo. Abantu abasebenzisa amayeza okulawula isifo seswekile kunye nokusebenzisa i-nopal rhoqo kunokuba negalelo kumngcipheko okhulayo wokuba ne-hypoglycemia okanye iswekile yegazi ephantsi. I-Dermatitis nayo iye yaxelwa ngokudibana ne-cactus spines. (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018) Kukho iingxelo ezinqabileyo zokuvaleka kwamathumbu kubantu abasebenzisa inani elikhulu lembewu efunyenwe kwisiqhamo. (Karym El-Mostafa et al., 2014) Buza ugqirha obhalisiweyo wezokutya okanye umboneleli wezempilo wokuqala ukuba ngaba i-nopal inokubonelela ngezibonelelo ezikhuselekileyo.
Izondlo ezisisiseko
Ucaphulo
IYunivesithi yaseArizona Cooperative Extension. Ithemba Wilson, MW, Patricia Zilliox. (2019). Iprickly pear cactus: ukutya kwasentlango. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf
ISebe lezoLimo lase-US. FoodData Central. (2018). I-Nopales, iphekwe, ngaphandle kwetyuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients
ISebe lezoLimo lase-US. MyPlate. (2020-2025). Imifuno. Ifunyenwe kwi www.myplate.gov/eat-healthy/vegetables
Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). I-Betalains, i-pigment ephefumlelwe yindalo, kwimpilo kunye nezifo. Ukuphononongwa okubalulekileyo kwisayensi yokutya kunye nesondlo, i-59 (18), i-2949-2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Impembelelo ye-nopal (i-Opuntia ficus indica) kwi-postprandial ye-glucose yegazi, i-incretins, kunye nomsebenzi we-antioxidant kwizigulana zaseMexico ezinesifo sikashukela sohlobo lwe-2 emva kokusetyenziswa kwesidlo sakusasa sesibini esahlukileyo. Umbhalo we-Academy of Nutrition and Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Ukunciphisa impembelelo kwi-postprandial glycemic impendulo ye-nopales eyongeziweyo kwisidlo sasekuseni saseMexico. Ukunyamekela isifo seswekile, i-30 (5), i-1264-1265. doi.org/10.2337/dc06-2506
Amaziko oLawulo noThintelo lweZifo. (2022). Ifayibha: Ikhabhu ekuncedayo ukulawula isifo seswekile. Ifunyenwe kwi www.cdc.gov/diabetes/library/features/role-of-fiber.html
Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). I-Nopal fiber (i-Opuntia ficus-indica) iphucula iimpawu kwi-syndrome ye-bowel ecasulayo kwixesha elifutshane: uvavanyo olulawulwa ngokungahleliwe. I-Neurogastroenterology kunye ne-motility, i-33 (2), i-e13986. doi.org/10.1111/nmo.13986
AmaZiko eSizwe ezeMpilo (NIH). IOfisi yezongezo zokutya. (2024). Icalcium. Ifunyenwe kwi ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). I-Nopal cactus (i-Opuntia ficus-indica) njengomthombo we-bioactive compounds kwisondlo, impilo kunye nesifo. Iimolekyuli (i-Basel, eSwitzerland), i-19 (9), i-14879-14901. doi.org/10.3390/molecules190914879
Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Umphumo we-cactus pear (i-Opuntia ficus-indica) kubunzima bomzimba kunye nemingcipheko ye-cardiovascular risk: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo zeklinikhi ezingahleliwe. Isondlo (eBurbank, eLos Angeles County, Calif.), 31 (5), 640-646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008
by UGqr Alex Jimenez | Ukutya, impilo
Ngaba ukusebenzisa indawo yeqanda okanye ukutshintshwa kweqanda kukhuselekile kubantu abakwaliwa yiqanda?
Ababambeleyo kunye noTshintsho
Abantu akufunekanga bacinge ukuba nokuba ikhuselekile ngaphandle kokuba bayifunde ngononophelo ileyibhile.
- Indawo yeqanda isenokuba namaqanda.
- Iimveliso ezithatha indawo yeqanda zisenokungabi naqanda.
- Njonga i ezinye iindlela ebhalwe i-vegan okanye iqanda-free ukuqinisekisa ukuba akukho nanye.
Ababambeleyo banokuqulatha Amaqanda
Izinto ezithatha indawo yamaqanda elulwelo kwivenkile yegrosari iipaseji zobisi zenziwe ngamaqanda. Oku kulandelayo kukho amaqanda kwaye akukhuselekanga kubantu abane-allergies yamaqanda:
- Ulwelo oluqhelekileyo luthatha indawo yeqanda kwiibhokisi
- Iibhayi zeqanda
- Iimveliso ezimhlophe zeqanda
UTshintsho ziindlela ezizezinye eziKhuselekileyo
- Iimveliso zokutshintsha ezikhethekileyo ezingenamaqanda ziyafumaneka.
- Zibizwa ngokuba ziindawo zamaqanda e-vegan.
- Ngokuqhelekileyo zithengiswa kwifomu yomgubo.
- Ziluncedo ekubhakeni.
- Azinakusetyenziselwa indawo yamaqanda ekutyeni okufana nequiche.
I-Egg-Free Commercial Replacements
Ngalo lonke ixesha jonga izithako kwileyibhile phambi kokuba uthenge imveliso ethengiswe njengebambela okanye endaweni yayo ukuqinisekisa ukuba ayihlawulelwanga ngokupheleleyo.
- Ezi mveliso zinokuqulatha i-soy, ubisi, okanye ezinye izinto ezibangela ukutya.
- I-Vegan - ayinayo imveliso yezilwanyana, ezibandakanya amaqanda kunye nobisi.
- Imifuno – isenokuba namaqanda njengoko engeyonyama kodwa ayimveliso yezilwanyana.
Ukungazi ngokutya okunamaqanda
Hlala unolwazi ngamaqanda afihlwe kwezinye iimveliso zokutya, ezinje ngeekeyiki, izonka, iipastries, noodles, crackers, kunye neecereals.
- I-Federal Food Allergen Labeling and Consumer Protection Act ifuna ukuba zonke iimveliso ezipakishweyo zokutya eziqulathe amaqanda njengesithako. Makudweliswe igama elithi iqanda kwileyibhile. (Ukutya kwe-US kunye noLawulo lweziyobisi. 2022)
Ezinye izithako ezibonisa amaqanda kwimveliso ziquka:
- IAlbumin
- Iglobhulin
- I-Lysozyme
- Lecithin
- Livetin
- Vitellin
- Izithako eziqala nge-ova okanye i-ovo.
Iimpawu zokwaliwa
Iimpawu zinokubandakanya: (John W. Tan, Preeti Joshi 2014)
- Ukusabela kolusu - i-hives, i-rash, okanye i-eczema.
- I-Allergic conjunctivitis - ukurhawuzelelwa, amehlo abomvu, anamanzi.
- I-Angioedema - ukudumba kwemilebe, ulwimi, okanye ubuso.
- Iimpawu zomoya - ukuphefumla, ukukhohlela, okanye impumlo evuzayo.
- Iimpawu zesisu - isicaphucaphu, isisu esibuhlungu, isifo sohudo okanye ukuhlanza.
- Ukusabela okubukhali - okufana ne-anaphylaxis, kunokubangela ukusilela kwenkqubo yamalungu amaninzi.
- I-Anaphylaxis yimeko engxamisekileyo kwaye ifuna unyango olukhawulezileyo.
Isikhokelo soKutya ukutya, i-Hypersensitivity kunye nokunganyamezeli
Ucaphulo
Ukutya kwe-US kunye noLawulo lweziyobisi. (2022). Ukutya kweAllergen Labeling kunye noMthetho woKhuseleko loMthengi (FALCPA). Ifunyenwe kwi www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa
Tan, JW, & Joshi, P. (2014). Ukwaliwa kwamaqanda: uhlaziyo. Ijenali yezifo zabantwana kunye nempilo yomntwana, i-50 (1), i-11-15. doi.org/10.1111/jpc.12408
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
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 | Ukutya, nezongezo
"Kubantu abanobunzima bokufumana iziqhamo ezininzi kunye nemifuno, ngaba ukubandakanya i-powder eluhlaza okongeziweyo kunokunyusa amanqanaba esondlo sokutya okunokulinganisela?"
Izongezo zoMda oluhlaza
Ukwanelisa iimfuno zemihla ngemihla zezondlo ngokugqibeleleyo, ukutya okungalungiswanga akunakusoloko kuhlangatyezwa xa ukufikelela kunqongophele okanye ngenxa yezinye izizathu. I-powder supplement eluhlaza yindlela efanelekileyo yokuzalisa izikhewu. Izongezelelo zepowder ezihlaza zisongezelelo semihla ngemihla esinceda ukunyusa i-vitamin, iminerali, kunye ne-fiber intake kunye nokuphucula impilo yonke. I-powders eluhlaza kulula ukuxuba emanzini kunye nesiselo esithandayo okanye i-smoothie okanye ukubhaka kwiresiphi. Banokunceda:
- Ukwandisa amandla
- Yondla amajoni omzimba
- Ukuphucula ukugaya
- Ukukhuthaza ukucaca kwengqondo
- Igalelo kumanqanaba eswekile yegazi esempilweni
- Ukunciphisa umngcipheko wesifo esingapheliyo
- Ukukhuthaza ukusebenza kwesibindi kunye nezintso
Bazintoni?
- Izongezelelo ze powder eluhlaza ziintlobo zeevithamini, iiminerali, i-fiber, i-antioxidants, i-phytochemicals, kunye nezinye iikhompawundi ze-bioactive.
- Zivela kwiziqhamo, imifuno, imifuno, kunye ne-algae ukudibanisa izithako kwi-supplement elula. (UGiulia Lorenzoni et al., 2019)
Amanzi
Ngenxa yokuba uninzi lweepowder eziluhlaza ziquka indibaniselwano yezithako, ubuninzi bezondlo buphezulu. Izongezelelo zomgubo ohlaza zingathathwa njengemveliso yevithamini kunye neeminerali. Ngokuqhelekileyo ziquka:
- Iivithamini A, C, kunye noK
- intsimbi
- Magnesium
- ikhalsiyam
- Antioxidants
Ukutya okucetyiswayo kwemihla ngemihla kweevithamini kunye neeminerali kunokuba luncedo kubantu abanofikelelo olulinganiselweyo ekuveliseni okanye abafuna ukongeza kwisondlo sabo ngezondlo ezongezelelweyo.
amandla
I-phytochemicals efunyenwe kwiziqhamo kunye nemifuno ibonakaliswe ukuphucula amanqanaba amandla. Izifundo ngeziphumo zabo ekusebenzeni komzimba kunye nokunyamezela kuye kwaphumela kwiziphumo ezilungileyo. Abaphandi bafumanisa ukuba i-phytonutrients efana ne-powder eluhlaza yanceda ukunyusa amandla, ukuphucula i-agility, ukunciphisa ukuqonda kokukhathala, ukuphucula imemori, kunye nokunciphisa ixesha lokubuyisela. (UNicolas Monjotin et al., 2022)
YeMpilo yeNtloko
Umgubo ohlaza utyebile kwifiber enyibilikayo nenganyibilikiyo, nto leyo enegalelo ekubeni uzive uhluthi kwaye wanelisekile emva kokutya kwaye ibalulekile kukwetyisa okunempilo kunye nokuhamba rhoqo kwamathumbu. Ukutya ukutya okutyebileyo kwefayibha kunxulunyaniswa nolawulo olululo lweswekile yegazi kunye nokuphucula ukwahluka kwe-gut microbiota. Ezi zinto zibalulekile ekugcineni ubunzima bomzimba obunempilo kunye nokunciphisa umngcipheko wesifo esingapheliyo, umzekelo, uhlobo lwe-2 yeswekile. (UThomas M. Barber et al., 2020) I-Phytochemicals, kuquka i-flavonoids, ibonakaliswe ukuba ineempembelelo zonyango kwi-gas, i-bloating, i-constipation, kunye ne-diarrhea ehambelana ne-IBS. Ezinye i-phytonutrients ziye zaboniswa ukunciphisa iimpawu ezithile ze-ulcerative colitis. (UNicolas Monjotin et al., 2022)
Umsebenzi Wenkqubo Yamajoni omzimba
Izongezelelo ze powder eluhlaza zibonise amandla okugcina amajoni omzimba anempilo kunye nokunciphisa ukukrala ngomxholo wabo we-antioxidant. Iipowder eziluhlaza eziqukethe i-seaweed okanye i-algae zizityebi kwi-phytochemical kunye ne-poly-unsaturated fatty acids ezinezakhiwo ze-antioxidant zokunciphisa ukuvuvukala kunye nokuthintela umonakalo oxidative kwiiseli. (Agnieszka Jaworowska, Aliza Murtaza 2022) Uvavanyo olungahleliwe lufumene ukuba isiqhamo, i-berry, kunye nemifuno ye-powder concentrate blend yanciphisa i-oxidation kunye nokunciphisa ukuvuvukala, okubangelwa yi-phytochemicals efumaneka kwiziqhamo kunye nemifuno.UManfred Lamprecht et al., 2013)
Ukuxutyushwa
Isibindi kunye nezintso ngamalungu aphambili okukhutshwa kwendalo. Isibindi sinceda umzimba ukuba ufunxe izondlo ekutyeni okusetyenzisiweyo kwaye sisuse inkunkuma kunye netyhefu ngezintso. (Ithala leencwadi leSizwe loNyango. 2016) Izityalo zixutywe nge-antioxidants kunye ne-phytochemicals ezikhusela isibindi kunye neentso kumonakalo omkhulu wamahhala kunye noxinzelelo lwe-oxidative. (Yong-Song Guan et al., 2015) Izongezo zomgubo oluhlaza zenziwe kwezi zityalo. Xa usela iipowder eziluhlaza, ukuthathwa kwamanzi ngokwemvelo kuyenyuka njengoko umgangatho oqhelekileyo we powder eluhlaza uxutywe kunye ne-8 ukuya kwi-ounces yamanzi.
Ingaba ixutywe, ixutywe, okanye yenziwe i-shake, i-powdered greens yindlela efanelekileyo kwaye efanelekileyo yokufumana i-dose yemihla ngemihla ye-antioxidants, iivithamini, iiminerali kunye nezinye izondlo.
Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo
Ucaphulo
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Iziqhamo kunye nemifuno yokuNxibelela iSongezo kunye neMpilo ye-Cardiovascular: Ukuphononongwa okuCwangcisiweyo ukusuka kumbono weMpilo yoLuntu. Ijenali yezonyango lweklinikhi, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Ubungqina beklinikhi beeNzuzo zePhytonutrients kwiMpilo yoLuntu. Izondlo, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). IiNzuzo zeMpilo zeFayibha yokutya. Izondlo, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). I-Seaweed Derived Lipids yi-Agent enokuthi i-Anti-Inflammatory Agent: Uphononongo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ukongezwa kunye ne-juice powder concentrate kunye nokuzivocavoca kunciphisa i-oxidation kunye nokuvuvukala, kunye nokuphucula i-microcirculation kubasetyhini abatyebileyo: idatha yesilingo esilawulwa ngokungahleliwe. Ijenali yaseBrithani yesondlo, i-110 (9), i-1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [I-Intanethi]. I-Cologne, eJamani: Iziko loMgangatho kunye nokuSebenza ngokuSebenza kwezeMpilo (IQWiG); 2006-. Sisebenza njani isibindi? 2009 Sep 17 [Uhlaziywa 2016 Aug 22]. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK279393/
UGuan, YS, Yena, Q., & Ahmad Al-Shatouri, M. (2015). Unyango olongezelelweyo kunye nolunye unyango lweZifo zesibindi 2014. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
