nezongezo
Izongezo zeklinikhi yangasemva. Yintoni ebaluleke ngakumbi kubukho bethu kunokutya kunye nesondlo? Uninzi lwethu lutya ubuncinane kathathu ngemini. Oku kudala isiphumo esongezelekayo, njengoko ukutya kwethu kunceda ekuphembeleleni umzimba wethu okanye kuyawonakalisa. Ukutya okungalunganga, ukutya, kunye nokutyeba kunokukhokelela kwi-osteoarthritis, i-osteoporosis, kunye neentlungu ezingapheliyo. Ukwazi izongezo zokutya ezifana neevithamini kunye nokulinganisela kwesondlo esifanelekileyo, kunye neendlela ezisebenzayo zokulahla ubunzima kunokunceda abo bazama ukutshintsha ubomi babo obutsha obunempilo.
I-dietary supplement isetyenziselwa ukubonelela ngezondlo zokwandisa ukusetyenziswa kwazo okanye ukubonelela ngeekhemikhali ezingenazo izondlo ezithi zineempembelelo zebhayoloji / eziluncedo. Izongezo zokutya ziza kuzo zonke iimilo kunye nobukhulu. Kukho ii-capsules, iziselo, ii-energy bar, umgubo, kunye neepilisi zesintu. Ezona zidumileyo ziyi-calcium, i-iron, iivithamini D kunye no-E, imifuno efana ne-echinacea kunye negalikhi, kunye neemveliso ezikhethekileyo ezifana ne-glucosamine, i-probiotics, kunye neoli yeentlanzi.
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
by UGqr Alex Jimenez | Ukutya, nezongezo
Kubantu abakwaliwa ngamandongomane, ngaba ukufumana enye indlela yamandongomane kunokwanelisa njengesangweji yebhotolo yamandongomane ekhrim okanye ekrunekayo?
Iindlela ezizezinye zeSandwich yeButter yePeanut
Kubantu abangakwaziyo ukufumana isangweji yebhotolo yepeanut ngenxa ye-allergies, kukho ezinye iindlela ezinempilo ezanelisayo. Ibhotolo yendongomane yomthi, ibhotolo yembewu, kunye nenyama etyiwayo inokwanelisa iminqweno yesandwich kwaye ibonelele ngesondlo. Nazi iindlela ezimbalwa ezisempilweni, ezinesondlo onokuzizama:
Ibhotolo yembewu kajongilanga kunye neJam, iJeli, okanye iziGcina
I-Ham kunye ne-Cheese, i-Grainy Mustard kwisonka se-Rye
- Ukufumana i-ham kunye noshizi kwi-deli kunokubakho ukungcoliseka okunqamlezayo kunye ne-allergens ngexesha lokusika kunye nokupakishwa.
- I-ham kunye netshizi esele ipakishwe kwaye inqunyulwe yinto ekhuselekileyo ngokwemiqathango ye-allergener.
- Kuyacetyiswa ukuba ufunde ileyibhile yesithako malunga nezinto ezinokuthi zibe khona, njengoko ukusetyenzwa kwizibonelelo kunokuba nemiba yokungcoliseka. (UWilliam J. Sheehan, et al., 2018)
ITurkey, iTomato, iLettuce, kunye neHummus kwisonka esipheleleyo seenkozo
- Kuyafana nakwi-turkey kwaye kucetyiswa ukuba uthenge kwangaphambili kwaye usikiwe.
- Khangela izithako ezinokuthi zingabikho.
- IHummus yenziwe ngeembotyi zechick/garbanzo kunye netahini/imbewu yesesame yomhlaba.
- I-Hummus iza kwiintlobo ezahlukeneyo zeencasa ezingasetyenziselwa ukudipha okanye ukusasazeka.
- Nangona i-chick peas' ililungu lentsapho ye-legume, i-hummus inokunyanyezelwa kunye ne-peanut allergy. (UMathias Cousin, et al., 2017)
- Jongana nomboneleli wezempilo ukuba awuqinisekanga.
I-Pita Pocket kunye neSaladi kunye neHummus
- Iipokotho ze-pita zilungile kunye ne-hummus efakwe kuyo imifuno.
- Esi sisonka esinencasa sepokotho yepokotho egcwele iprotein, iivithamini zefiber, kunye neeminerali.
Ibhotolo ye-Soy kunye ne-Banana Slices kwi-Whole Wheat bread
- Ibhotolo yesoya yenye indlela ethandwayo kwibhotolo yamandongomane. (Kalyani Gorrepati, et al., 2014)
- Yenziwe ngeembotyi zesoya, ibhotolo igcwele ifayibha, iprotein, kunye namafutha asempilweni.
- Ibhotolo inokusasazwa kwisonka sengqolowa kwaye ifakwe izilayi zebhanana kwisidlo sakusasa okanye sasemini.
Tahini Sesame Seed Butter On A Roll with Shredded Broccoli and Carrots
- I-Tahini yenziwe ngembewu yesesame.
- Inokusasazwa kwi-roll kunye ne-broccoli e-shredded kunye ne-karoti kwi-crunchy enempilo, i-fiber-rich, isandwich eneprotein.
Ibhotolo yeAlmond kunye neeApile ezisikiweyo
- Zama i-non-sandwich ukhetho lwesidlo sasemini okanye njenge-snack.
- Le bhotolo yenziwe ngeeamangile, ezingamandongomane emithi.
- Ibhotela ye-almond ityebile kwifiber, ivithamin E, kunye namafutha anempilo.
- Iialmondi zinezondlo ezininzi ngekhalori nganye yamandongomane omthi. (Ibhodi yeAlmond yaseCalifornia. 2015)
Ibhotolo yeCashew kwiMuffin yesiNgesi eneRaisins
- Le bhotolo yenziwe nge-cashews, i-nut nut, ngoko ikhuselekile kubantu ngabanye peanut allergies kodwa hayi kubantu abane Ukwalana ne-nut. (IAkhademi yaseMelika yeAllergy, Isifuba kunye ne-Immunology. 2020)
- Ibhotela ye-cashew kwi-muffin yesiNgesi eshushu kunye neerasins phezulu ukwenzela ukunyuswa kwentsimbi kukhumbuza i-cinnamon roll.
Ibhotolo yembewu yethanga kunye neSandwich yobusi
- Ibhotolo yethanga yenziwe ngenyama eorenji yethanga.
- Ibhotolo yembewu yethanga yenziwa ngokugcadiswa kwembewu yethanga kwaye igaywe ifane ibhotolo.
- Ibhotolo yembewu inokugalelwa kwisonka kwaye igalelwe ngobusi obuthile ngaphezulu ukuze ufumane ishwamshwam elinomsoco nelimnandi.
Kukho ezinye iindlela ezinencasa esempilweni yebhotolo ye-peanut ezinokuxutywa, zithelekiswe, kwaye ziphinde zenziwe kwiisandwich ezahlukeneyo ezanelisayo. Abantu bayacetyiswa ukuba badibane nomboneleli wabo wezempilo okanye ingcali yezokutya okanye ingcali yezondlo ukuze bafumane oko kubasebenzelayo.
Ukukhetha okuhlakaniphile, iMpilo eNgcono
Ucaphulo
Lavine, E., & Ben-Shoshan, M. (2015). Ukwaliwa kwimbewu kajongilanga kunye nebhotolo kajongilanga njengesixhobo esicetywayo sokwazisa. Ukwaliwa, isifo sombefu, kunye ne-immunology yeklinikhi: Ijenali esemthethweni yeCanadian Society of Allergy and Clinical Immunology, 11(1), 2. doi.org/10.1186/s13223-014-0065-6
ISebe lezoLimo lase-US: iFoodData Central. Imbewu, ibhotela yembewu yejongilanga, enetyuwa eyongeziweyo (Ibandakanya ukutya kweNkqubo ye-USDA yokusabalalisa ukutya).
Sheehan, WJ, Taylor, SL, Phipatanakul, W., & Brough, HA (2018). Ukuvezwa kokutya okusingqongileyo: Yintoni umngcipheko wokuphinda kusebenze kweKliniki ukusuka kuQhagamshelwano oluNgqongileyo kwaye Yintoni umngcipheko wokuSensitization. Ijenali ye-allergies kunye ne-immunology yeklinikhi. Ngokusebenza, 6 (6), 1825-1832. doi.org/10.1016/j.jaip.2018.08.001
UGorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Iibhotela ezisekelwe kwizityalo. Ijenali yenzululwazi yokutya kunye nethekhnoloji, 52 (7), 3965-3976. doi.org/10.1007/s13197-014-1572-7
Umzala, M., Verdun, S., Seynave, M., Vilain, AC, Lansiaux, A., Decoster, A., & Sauvage, C. (2017). I-Phenotypical characterization yabantwana be-peanut-alejiyo abanomahluko kwi-cross-allergies ukuya kumandongomane omthi kunye nezinye iimbotyi. Ukuxhatshazwa kwabantwana kunye ne-immunology: Ukupapashwa ngokusemthethweni kwe-European Society of Pediatric Allergy and Immunology, i-28 (3), i-245-250. doi.org/10.1111/pai.12698
Ibhodi yeAlmond yaseCalifornia. Itshathi yokuthelekisa izondlo zamandongomane omthi.
IAkhademi yaseMelika yeAllergy, Isifuba kunye ne-Immunology. Yonke into okufuneka uyazi malunga nokwaliwa ngamandongomane omthi.
by UGqr Alex Jimenez | Ukutya, nezongezo
Ingqondo kunye nomzimba zidinga i-macronutrients ebandakanya i-carbohydrates, amafutha, kunye neprotheni kwixabiso elifanelekileyo ukunika amandla umzimba. Malunga nesiqingatha seekhalori kufuneka siphume kwicarbohydrates, i-30% kumafutha, kunye ne-20% kwiprotheni. Uxinzelelo lwamandla okutya sisixa se amandla, emele inani leekhalori, kumlinganiselo othile wobunzima.
Uxinzelelo lwaMandla okutya
Ubuninzi bamandla bumiselwa ngumlinganiselo we-macronutrients - iprotheni, amafutha, i-carbohydrates, i-fiber kunye namanzi.
- Ukutya okuxineneyo kwamandla kuphezulu kwiikhalori ngokuphakelwa.
- Ukutya okunefayibha eninzi kunye namanzi kunoxinano olusezantsi.
- Ukutya okunamafutha amaninzi kunomthamo onyukileyo wamandla.
- Umzekelo wokutya okunoxinano lwamandla aphezulu yi-donut ngenxa yokubala kwekhalori ephezulu ukusuka kwiswekile, amanqatha, kunye nesayizi encinci yokukhonza.
- Umzekelo wokutya okunoxinano lwamandla asezantsi sisipinatshi kuba sineecalories ezimbalwa kwipleyiti epheleleyo yamagqabi akrwada esipinatshi.
Ukutya okuxineneyo kwamandla
Ukutya okuxineneyo kwamandla kuqulethe inani eliphezulu leekhalori / amandla ngegram. Ngokuqhelekileyo ziphezulu kumafutha kwaye ziphantsi emanzini. Imizekelo yokutya okuxineneyo ngamandla iquka:
- Ubisi olunamafutha agcweleyo
- ibhotolo
- Ushizi
- Ibhotolo yebhotolo
- Amanqatha enyama
- Imifuno enesitatshi
- Iisosi ezityebileyo
- ngomane
- Imbewu
Ukutya okunezondlo ezincinci kuquka:
- iilekese
- Ukutya okuqhotsiweyo
- iifrayizi zamafrentshi
- IPasta
- Amaqhekeza
- chips
Ukutya okunje ngeesuphu kunye neziselo kunokuba namandla aphezulu okanye aphantsi ngokuxhomekeke kwizithako. Iisuphu ezenziwe ngomhluzi kunye nemifuno zikholisa ukuba noxinzelelo oluphantsi ngelixa isuphu ekhrimu ixinene ngamandla. Ubisi olungatyebanga luxinene kakhulu kunobisi oluqhelekileyo, kwaye isoda yokutya ayixinene kangako kunesoda eqhelekileyo.
Ukutya okuxineneyo kwamandla aphantsi
- Ukutya okunoxinano lwamandla aphantsi kubandakanya i-high-fiber eluhlaza kunye imifuno enemibala.
- Ukutya okunoxinano lwamandla asezantsi kuhlala kuxinene ngezondlo, nto leyo ethetha ukuba zinezakhamzimba ezininzi ngokobungakanani bokutya.
- Iziqhamo ezininzi, amaqunube, kunye nemifuno ineekhalori eziphantsi, iphezulu kwifiber, kwaye igcwele iivithamini kunye neeminerali.
- Ukutya okuphezulu kumthamo wamanzi okufana neziqhamo zesitrasi kunye neevatala zidla ngokuba namandla angaxinananga.
- Ukutya okunekhalori ephantsi kaninzi kunomlinganiselo ophantsi wamandla, kodwa kungekhona rhoqo.
- Kubalulekile ukufunda iilebhile zesondlo ukuze wazi ukuba zingaphi iikhalori ezibonelelwayo yonke imihla.
Management ubunzima
- Ulawulo lobunzima malunga nokujonga ukuba zingaphi iikhalori ezithathiweyo kwaye zingaphi iikhalori ezitshisiweyo.
- Ukuzalisa ukutya okunoxinano lwamandla aphantsi kuya kubangela ukuba umzimba uzive wanelisekile ngelixa usitya iikhalori eziphantsi kakhulu.
- Cwangcisa zonke izidlo ukuze zibandakanye ukutya okunoxinano lwamandla aphantsi kunye nezondlo eziphezulu.
- Nangona kunjalo, okwahlukileyo kunokwenzeka ukuba abantu batya ukutya okune-energy ephantsi kakhulu, baya kufuna umthamo omkhulu wokutya ukuze bazalise, kwaye ngenxa yoko, baya kuthatha iikhalori ezininzi.
- Oku akulunganga ekunciphiseni ubunzima, kodwa kunokuba luncedo xa uzama ukufumana ubunzima.
- Amandla aphezulu-axinene ukutya ezinezondlo ziquka iiavokhado, iindongomane, kunye nembewu.
Iingcebiso zoLungiso
Yongeza ezinye iziqhamo kunye nemifuno kwiPlate
- Ubuncinci isiqingatha sepleyiti kufuneka sigqunywe ngeziqhamo eziphantsi kweekhalori kunye nemifuno.
- Amajikijolo anencasa kwaye anencasa kwaye ayabonelela antioxidants
- Shiya ikota yepleyiti yeprotheyini, kwaye ikota eseleyo inokubamba ukutya okunesitatshi njengepasta, iitapile, okanye irayisi.
- Ukutya iziqhamo kunye nemifuno eyongezelelekileyo kuya kugcwalisa umzimba ngokuyinxenye kukhokelela ekutyeni ukutya okune-energy encinci kakhulu.
- Abatyayo kufuneka bazame iindlela ezahlukeneyo zokupheka, kungekudala okanye kamva, baya kufumana into abayithandayo.
Qala ngeSaladi okanye isitya seSobho soMhluzi ocacileyo
- Iisuphu kunye neesaladi ziya kuzalisa umzimba phambi kwekhosi eshinyeneyo yamandla njengepasta, ipizza, okanye okunye ukutya okunekhalori ephezulu.
- Kuphephe ukunxitywa kwesaladi esekwe cream kunye neesuphu ezinekhrimu.
- Amanzi aneekhalori zero kwaye ukusela iiglasi ezimbalwa kunokunceda ukucinezela indlala kude kube kukutya okulandelayo, okanye a i-snack ephantsi.
Ukusuka kuBonwano ukuya kwiNguqu
Ucaphulo
www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf
UFernandez, uMelissa Anne, kunye noAndré Marette. "IiNzuzo zeMpilo ezinokuthi zidibanise iYogurt kunye neZiqhamo eziSekwe kwiiProbiotic kunye neProbiotic yazo." Ukuqhubela phambili kwisondlo (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114
Horgan, uGraham W kunye nabanye. "Impembelelo yamaqela okutya ahlukeneyo ekuthatheni amandla ngaphakathi naphakathi kwabantu." Ijenali yaseYurophu yeZondlo vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1
Hubbard, uGary P et al. "Uphononongo olucwangcisiweyo lokuthotyelwa kwezongezo zesondlo somlomo." Isondlo seklinikhi (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020
Prentice, AM. "Ukuguqulwa kwamafutha okutya kunye nokuxinana kwamandla kunye nemiphumo elandelayo kwi-substrate flux kunye nokutya." Ijenali yaseMelika yesondlo seklinikhi vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S
Slesser, M. "Amandla kunye nokutya." Iinzululwazi zobomi ezisisiseko vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15
Specter, SE et al. "Ukunciphisa ubuninzi bamandla e-ayisikrimu akuyomeko ehlayo yokwamkelwa okanye kubangele imbuyekezo emva kokuvezwa okuphindaphindiweyo." Ijenali yaseYurophu yesondlo seklinikhi vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627
Westerterp-Plantenga, M S. IPhysiology kunye nokuziphatha vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Injury, Unyango lokuthotywa koMnqonqo, nezongezo, Unyango, I-Viscerosomatic Reflex
intshayelelo
The kwinkqubo yomnatha idlulisela ulwazi phakathi kwengqondo, izihlunu, kunye namalungu ngeengcambu ze-31 zemithambo-luvo ukusuka kwintambo yomgogodla. Ezi ngcambu zemithambo-luvo zidibene nezihlunu zomzimba kunye namalungu, ziqinisekisa ukuba icandelo ngalinye lomzimba liqhagamshelwe kwiindawo eziphezulu nezisezantsi. Imiqondiso ye-neuron ehanjiswa ngezi ngcambu zemithambo-luvo zibonelela enovelwano kwaye iparasympathetic ukubonakalisa, ukuvumela umzimba kunye neenkqubo zawo ukuba zisebenze ngokuchanekileyo. Nangona kunjalo, ukwenzakala kunye neentsholongwane ezichaphazela iingcambu zemithambo-luvo kunokubangela ukuba imiqondiso ye-neuron ingazinzi, kubandakanya imisipha, izicubu kunye namalungu abalulekileyo kwaye ikhokelela imeko ezingapheliyo kunye neempawu ezifana neentlungu. Ngethamsanqa, utshintsho oluncinci lokutya kunye nezongezelelo lunokunceda ukunciphisa intlungu ye-nerve kunye nokuphucula umgangatho wobomi bomntu. Eli nqaku liza kuxubusha intlungu ye-nerve kunye neempawu zayo, indlela izondlo kunye nezongezo ezinokuthi zincede ukunciphisa, kunye nonyango olungenalo utyando olunokunceda ukubuyisela umzimba kwiintlungu ze-nerve. Sisebenza kunye nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukubonelela ngonyango olungelulo utyando lweentlungu zemithambo-luvo ezidityaniswe nezondlo kunye nezongezelelo ezivela kwakhona. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Zenzeka Njani Iintlungu zeNerve eMzimbeni?
Ngaba ukhe wafumana izikhonkwane kunye neenaliti ezandleni zakho okanye ezinyaweni okanye ukubetha kwemisipha rhoqo? Mhlawumbi uziva iintlungu kwiindawo zakho eziphezulu okanye ezisezantsi. Ukuba uye waziva ezi mvakalelo kuwo wonke umzimba wakho, inokuba kungenxa yeentlungu zemithambo-luvo ezichaphazela inkqubo yakho ye-musculoskeletal. Izifundo zophando zibonisile intlungu yemithambo-luvo idla ngokubangelwa sisilonda okanye isifo esichaphazela inkqubo yengqondo ye-somatosensory. Oku kunokubangela ukungalingani kwisignali ye-neuron kunye nokuphazamisa ulwazi oluhamba lusiya kwingqondo. Inkqubo ye-somatosensory inoxanduva lokukwazi kwethu ukuziva, ukuchukumisa, kunye namava oxinzelelo kunye neentlungu. Xa ichatshazelwa kukwenzakala okanye iintsholongwane, ulwazi lunokuphazamiseka kwintambo yomgogodla kunye nengqondo. Izifundo zophando ezongezelelweyo zityhiliwe ukuba intlungu ye-nerve inokubangelwa iingcambu ze-nerve compressed, ezikhokelela kwiintlungu eziqhubekayo okanye ezingapheliyo ezinokusasazeka kwiindawo ezahlukeneyo kwaye zibangele utshintsho lwesakhiwo olubandakanya i-peripheral and central sensitization. Oku kunokukhokelela kwiimpawu ezinxulumene nazo ezinokuphazamisa imisebenzi eqhelekileyo yomzimba.
Iimpawu zeentlungu zeNerve
Isenokuba yintlungu yemithambo-luvo ukuba uziva iintlungu kwiindawo ezingasentla okanye ezisezantsi. Izifundo zophando zityhiliwe ukuba olu hlobo lweentlungu lunokubangela iimpawu ezivakalelwa njengentlungu kwimisipha okanye kumalungu akho, kodwa ukuphazamiseka kwe-neurological kunokubangela. Ubunzima kunye neempawu ezithile zinokwahluka kumntu nomntu. Ezinye iimpawu eziqhelekileyo zentlungu ye-nerve ziquka:
- Intlungu ebuhlungu
- Ubungqina
- Ukulinganisa
- Ukusilela kwengqondo
- Ukulahleka kwenzwa kunye nomsebenzi wemoto
- Ukuvutha
- Iintlungu zokuchukumisa ukukhanya
Intlungu ye-nerve yinto eqhelekileyo kulabo abaneemeko ezingapheliyo, kunye uphando lubonisa ukuba iindlela ze-nociceptive kunye ne-neuropathic pain zidibene. Ngokomzekelo, iintlungu zangasemva kunye ne-radiculopathy zihlala zidibaniswa, ezibangela intlungu echazwe. Oku kuthetha ukuba ii-receptors zentlungu zikwindawo eyahlukileyo ukusuka apho intlungu yavela khona. Nangona kunjalo, kukho iindlela zokunciphisa iimpawu zentlungu ye-nerve kunye nokujongana nezinto ezisisiseko ezibangela oku kuphazamiseka.
Indlela yoNyango oluSebenzayo-Ividiyo
Masithi ukhathazwa ziintlungu zemithambo-luvo kwaye ufuna ukuthomalalisa iimpawu kunye nokubuyisela imeko yendalo yomzimba wakho. Ngelixa ukwenza utshintsho oluncinci kunokunceda, banokunganikeli iziphumo ezikhawulezayo. Nangona kunjalo, iyeza elisebenzayo kunye nonyango olungasebenzisiyo lunokunceda ngeentlungu zemithambo-luvo kunye neempawu ezinxulumene nazo. Ividiyo engentla ichaza indlela iyeza elisebenzayo likhuselekile kwaye lilodwa kwaye linokudibaniswa nolunye unyango ukuqinisa imisipha ejikelezayo kunye nemigqa. Ngokuqwalasela ngakumbi iimfuno zomzimba wakho, unokufumana isiqabu kwiintlungu zemithambo-luvo kwaye uphucule impilo yakho iyonke.
Izakhamzimba kwiNzululwazi yeNerve
UGqr. Eric Kaplan, DC, FIAMA, kunye noGqr Perry Bard, DC, babhala "I-Ultimate Spinal Decompression" kwaye bachaza ukuba imithambo-luvo yomzimba wethu ifuna izondlo rhoqo ukuze zigcinwe kwaye zilungiswe. Kubalulekile ukudibanisa izondlo ezahlukeneyo kunye nezongezo zokunciphisa iintlungu zemithambo-luvo kunye neempawu zayo. Nazi ezinye izondlo zomzimba ezibalulekileyo ezinokunceda ukunciphisa iintlungu zemithambo-luvo.
I-Nitric Oxide
Umzimba uvelisa i-nitric oxide yesondlo esibalulekileyo, esinokunceda ukunciphisa iintlungu zemithambo-luvo. Ukuveliswa kwe-nitric oxide eyaneleyo kunokubangela imiba yezempilo efana noxinzelelo lwegazi oluphezulu, ukungasebenzi kakuhle kwe-erectile, kunye neengxaki zokuphefumula kunye ne-cardiovascular. I-nitric oxide isebenza njenge-vasodilator, ikhulula imithwalo yegazi kwimisipha yangaphakathi, ikhuthaza ukunyuka kwegazi, kunye nokunciphisa amanqanaba aphezulu oxinzelelo lwegazi. I-nitric oxide ibalulekile ekuxhaseni inkqubo ye-nervous kunye ne-cardiovascular system, ukuqinisekisa ukuba iimpawu ze-neuron kwiingcambu zemithambo-luvo zihlala zizinzile. Izifundo zophando zibonisa ukuba ukuthatha izongezo ze-nitric oxide kunokuphucula ukusebenza komthambo.
I-ATP
I-ATP sisondlo esibalulekileyo esiveliswa ngumzimba womntu ngokwemvelo. Indima yayo ephambili kukugcina kunye nokwenza amandla ngaphakathi kweeseli. I-ATP idlala indima ebalulekileyo ekusebenzeni ngokufanelekileyo kwamalungu ahlukeneyo kunye nezihlunu emzimbeni. Indlela yokuguqula umzimba, ukuphefumla kweselula, idala i-ATP, enye yezona nkqubo zisebenzayo. Sisebenzisa i-ATP kubomi bethu bemihla ngemihla ngokutya ukutya kunye neziselo, kwaye umoya esiwuphefumlayo unceda ukuphula i-ATP, ngaloo ndlela ukuvelisa amanzi emzimbeni. Ukongeza, xa umzimba ushukuma, i-ATP isebenza kunye ne-nitric oxide ukuvelisa amandla aphuma kwimithambo-luvo, imisipha kunye namalungu.
Izongezo zeeNzululwazi zeNerve
Umzimba ufuna izongezelelo ukongezelela kwizondlo zokunciphisa iimpawu zokudinwa, ukudumba, kunye neentlungu ezibangelwa ziintlungu zemithambo-luvo. Intlungu ye-nerve inokuchaphazela i-parasympathetic kunye ne-nerve ye-nerve, ekhokelela ekuphazamisekeni kweempawu ze-neuron, okukhokelela ekubeni ingqondo ithumele amajoni omzimba ukuba ahlasele izakhiwo zeselula ezinempilo ngokungathi ngabahlaseli bangaphandle. Nangona kunjalo, uphando lu bonise ukuba ukubandakanya izongezelelo kunokunceda ukunciphisa imiphumo yokudumba kweentlungu zemithambo-luvo, ukuphucula ukuvuselelwa kwe-neural, ukunciphisa uxinzelelo lwe-oxidative, kunye nokuphucula i-motor kunye nokubuyiswa kokusebenza kwimithambo-luvo eyenzakeleyo.
Unyango lweNzululwazi yeNerve
Ukunciphisa ngokufanelekileyo impembelelo yeentlungu zemithambo-luvo, abantu bahlala bebonisana nogqirha wabo oyintloko ukwenza isicwangciso sonyango lomntu. Izondlo kunye nezongezelelo zisisiqingatha kuphela senkqubo yokubuyisela. Unyango olungasebenzisi utyando olufana nokhathalelo lwe-chiropractic, unyango lomzimba, kunye nokuthotywa komqolo kunokunciphisa kakhulu iimeko ezingapheliyo ezinxulumene neentlungu zemithambo-luvo. Izifundo zibonise ukuba iingcambu ze-nerve ezicinezelekileyo ezibangelwa yimiba ye-pathological zingakhokelela kwiiprofayili eziyingozi ezichaphazela umzimba. Ukunyanzeliswa komgogodla lunyango olukhulula i-nerve compressed ngokusebenzisa i-traction ethambileyo kwi-spinal disc. Ukunyanzeliswa komgogodla, kudibaniswa nokutya okunempilo, ukuzivocavoca umzimba, kunye nezinye iindlela zonyango, kunokufundisa abantu ekukhuseleni intlungu ye-nerve ekubuyeni.
isiphelo
Iintlungu zemithambo-luvo zinokuchaphazela kakhulu ubomi bomntu, zibangele ukukhubazeka kunye nokunciphisa umgangatho wobomi ngenxa yengozi enokubakho kwimisipha, amalungu kunye nezicubu. Nangona kunjalo, ukubandakanya iintlobo ezahlukeneyo zezondlo kunye nezongezelelo emzimbeni kunokunceda ukunciphisa imiphumo yeentlungu ze-nerve. Ngokudibanisa ezi ndlela kunye nonyango olungasebenzisi utyando, abantu banokuqonda ngcono okwenzekayo emizimbeni yabo kwaye basebenzele ukuyibuyisela kwimeko yesiqhelo. Isicwangciso somntu ngamnye sempilo kunye nokuphila kakuhle okubandakanya ezi ndlela zobuchule kunokunciphisa intlungu ye-nerve kunye neempawu zayo kunye nokukhuthaza ukuphiliswa kwendalo.
Ucaphulo
Abushukur, Y., & Knackstedt, R. (2022). Impembelelo yezongezelelo ekuBuyiseni kwakhona emva kokulimala kweNerve yePeripheral: Uphononongo loncwadi. Cureus, 14(5). doi.org/10.7759/cureus.25135
Amjad, F., Mohseni-Bandpei, MA, Gilani, SA, Ahmad, A., & Hanif, A. (2022). Imiphumo yonyango lwe-decompression non-surgeon ukongeza kunyango oluqhelekileyo lomzimba kwiintlungu, uluhlu lokunyakaza, ukunyamezela, ukukhubazeka okusebenzayo kunye nomgangatho wobomi ngokubhekiselele kunyango oluqhelekileyo lomzimba yedwa kwizigulane ezine-radiculopathy lumbar; ulingo olulawulwa ngokungakhethiyo. Iingxaki ze-BMC zeMisculoskeletal, 23(1). doi.org/10.1186/s12891-022-05196-x
Campbell, JN, & Meyer, RA (2006). Iinkqubo zeeNzululwazi zeNeuropathic. Neuron, 52(1), 77–92. doi.org/10.1016/j.neuron.2006.09.021
Colloca, L., Ludman, T., Bouhassira, D., Baron, R., Dickenson, AH, Yarnitsky, D., Freeman, R., Truini, A., Attal, N., Finnerup, NB, Eccleston, C., Kalso, E., Bennett, DL, Dworkin, RH, & Raja, SN (2017). Intlungu ye-neuropathic. Nature Reviews Disease Primers, 3(1). doi.org/10.1038/nrdp.2017.2
Finnerup, NB, Kuner, R., & Jensen, TS (2021). Iintlungu zeNeuropathic: Ukusuka kwiiMechanism ukuya kuNyango. UPhononongo lweMizimba, 101(1), 259–301. doi.org/10.1152/physrev.00045.2019
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo. JETLAUNCH.
Kiani, AK, Bonetti, G., Medori, MC, Caruso, P., Manganotti, P., Fioretti, F., Nodari, S., Connelly, ST, & Bertelli, M. (2022). Izongezo zokutya zokuphucula i-nitric-oxide synthesis. Ijenali ye-Preventive Medicine kunye nococeko, 63(2 Suppl 3), E239–E245. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2766
isikhanyeli
by UGqr Alex Jimenez | Intloko kunye nonyango, nezongezo
Izongezo zokuthomalalisa iintloko ezibuhlungu: Abantu abajongene neentloko okanye i-migraines kufuneka bacinge ngokubandakanya izongezo zokunciphisa ubunzima beentloko kunye nokuphindaphinda. Isondlo kunye nemikhwa yokutya ichaphazela zonke iinkqubo emzimbeni. Nangona kucotha ukuthatha isiphumo kunamayeza, ukuba ukutya kusetyenziswe ngokuchanekileyo ukuphilisa umzimba kunye nokugcina impilo, olunye unyango lusenokungabi yimfuneko okanye lufune ngaphantsi. Ababoneleli bezempilo abaninzi bayaqonda ukuba ukutya liyeza elinokuncedisa ukuphulukisa unyango olufana ne-massage kunye nokunyamekela kwe-chiropractic, eyenza ukuba unyango lusebenze ngakumbi xa lusetyenziswa kunye nohlengahlengiso lokutya.
Izongezo zokuthomalalisa iintloko ezibuhlungu
Indlela yokuphila engafanelekanga kunye nokutya akukuphela kwento ebangela iintloko. Ezinye ziquka:
- Ukuxinezeleka.
- Umsebenzi wengqesho.
- Iingxaki zokulala.
- Uxinzelelo lwemisipha.
- Iingxaki zombono.
- Ukusetyenziswa kwamayeza athile.
- Iimeko zamazinyo.
- Iimpembelelo zeHormonal.
- Izifo.
Healthy Diet Foundation
Injongo yeyeza elisebenzayo kukunceda abantu bafikelele kwiinjongo zabo zempilo kunye nempilo, ezibandakanya:
- Indlela yokuphila esebenzayo rhoqo.
- Iindlela zokuphefumla ezifanelekileyo.
- Iindlela zokulala ezisemgangathweni.
- Ukugqithiswa ngokucokisekileyo.
- Ukutya okunempilo.
- Ukuphucula impilo yokwetyisa.
- Ukuphucula impilo yengqondo.
- Ukuphucula impilo ye-musculoskeletal.
IiReceptors zentlungu - Intloko
Iintlungu kunye neempawu ezingathandekiyo zikhona xa izakhiwo zentloko ezahlukahlukeneyo zivutha okanye zicatshukiswa. Ezi zakhiwo ziquka:
- Imithambo-luvo yentloko nentamo.
- Izihlunu zentamo nentloko.
- Ulusu lwentloko.
- Imithambo ekhokelela ebuchotsheni.
- Amalungu endlebe, impumlo, kunye nomqala.
- Izono ezenza inxalenye yenkqubo yokuphefumla.
Intlungu ingaphinda idluliselwe, oku kuthetha ukuba intlungu kwindawo enye inokusasazeka kwiindawo ezikufutshane. Umzekelo wentlungu yentloko ephuhliswe kwintamo yokuqina kunye nokuqina.
Izizathu
Ukutya
Ukuchonga ukuba ngaba iimvakalelo zokutya kubangela okanye ukufaka isandla kwiintloko okanye i-migraines ingaba ngumngeni. Iingcali zezondlo kunye neengcali zokutya zincoma ukugcina ijenali yokutya ukugcina umkhondo wokutya, i-snacks, iziphuzo, utywala, indlela umzimba osabela ngayo, kunye nendlela umntu avakalelwa ngayo.
- Le nkqubo inokunceda ukuqaphela ukutya okanye iipatheni zokutya ezinokuthi zibe negalelo kwiintloko ezibuhlungu.
- Umsebenzi wezempilo odibeneyo unokuxhasa le nkqubo kwaye uncede ukuchonga uvakalelo.
- Ngokuphelisa kunye nokuphepha ukutya okucutshungulwayo, iintloko ezibuhlungu zinokuncitshiswa. Oku kuquka ukuvezwa okulinganiselweyo kwimibala eyenziweyo, izimuncumuncu, iziqholo, kunye nezinye izongezo ezingezozendalo.
Imbali
- Iihistamines kunokubangela iintloko ezibuhlungu.
- Ihistamine yi i-amine ye-vasoactive oko kubangela ukuveliswa kwe-mucus, ukunyuswa kwemithambo yegazi kunye ne-bronchoconstriction.
- I-Histamine ikwizicubu ezininzi zomzimba, njengempumlo, izoni, ulusu, iiseli zegazi kunye nemiphunga. Kodwa i-pollen, i-dander, i-dust mites, njl., inokukhulula i-histamine.
emzimbeni
- Ukuphelelwa ngamanzi emzimbeni kunokuchaphazela wonke umzimba kunye nemisebenzi yokuqonda.
- Ukukhupha amanzi rhoqo kunokuthintela iintloko kunye nokunciphisa intlungu.
- Indlela elula yokuvavanya unobangela weentloko kukuqwalasela ukusela amanzi amaninzi/ukuqubha ngaphambi kokuba naluphi na olunye ukhetho loncedo.
- Ukusela amanzi acocekileyo angenazo zongezo yeyona ndlela ikhawulezayo nelula yokufaka amanzi emzimbeni wakho.
- Ukutya ukutya okunomxholo ophezulu wamanzi wokuphucula i-hydration, kuquka iziqhamo ze-citrus, ukhukhamba, i-melon, i-zucchini, i-celery, isipinashi kunye ne-kale.
Imichiza enetyhefu
- Imichiza enetyhefu zifumaneka kuzo zonke iintlobo zeemveliso.
- Iimveliso zokucoca, i-make-up, i-shampoo, kunye nezinye iimveliso zifunyenwe zineekhemikhali ezinokuthi zenze intloko ibe nzima kwaye ibangele i-migraines.
- Cinga ukusebenzisa iimveliso zendalo kunye ukufundisa ngemichiza eyityhefu ukwazi ukuba ujonge ntoni kwiimveliso zemihla ngemihla.
Iinketho zendalo
Qwalasela ezimbalwa zendalo nezongezo ukuthomalalisa intloko ebuhlungu.
Magnesium
- Ukusilela kweMagnesium iye yanxulunyaniswa nentloko ebuhlungu.
- Ukutya okuphakamileyo kwi-magnesium ngokwemvelo kubandakanya i-legumes, i-almonds, i-broccoli, isipinashi, i-avocados, amakhiwane omisiwe kunye neebhanana.
Umsi weGinger
- Ingcambu yejinja liyeza lendalo le-nausea, urhudo, isisu esibuhlungu, kunye nokuqunjelwa.
- Ingcambu ye-ginger extract ingathathwa kwifomu yokuncedisa okanye ijinja entsha yongezwa kwizidlo kunye neeti.
Imbewu yeCoriander
- Isiraphu yeCoriander iyasebenza ngokuchasene neentlungu ze-migraine.
- Indlela yokuphelisa intloko kukugalela amanzi ashushu phezu kwembewu entsha kunye nokuphefumlela umphunga.
- Ukwandisa ukusebenza, beka itawuli phezu kwentloko yakho.
I-Celery okanye i-Oli yembewu ye-Celery
- Isileri kunokunciphisa ukuvuvukala kunye nokunciphisa uxinzelelo lwegazi.
- Nangona kunjalo, abafazi abakhulelweyo okanye abantu abaneemeko zezintso, uxinzelelo lwegazi oluphantsi, ukuthatha iyeza le-thyroid, i-blood thinners, i-lithium, okanye i-diuretics akufuneki basebenzise imbewu ye-celery.
I-Peppermint kunye neLavender Essential Oyile
- Zombini zineempembelelo zendalo zokuthoba kunye nokupholisa ezinceda ukukhulula iintlungu zentloko.
- I-Peppermint oyile iye yafunyanwa kwakhona ukuba yendalo antibacterial, antiviral, antifungal, antiparasitic, kunye nesithomalalisi iintlungu.
- Ioli ye-lavender inokuphelisa ukuxinezeleka kwemithambo-luvo, iphucule ukujikeleza kwegazi, kwaye ithomalalise iintlungu.
- Zombini zizixhobo ezisebenzayo zokunceda iintlungu zentloko kunye nabaphethwe yi-migraine.
Ibhotolo
- le ityholwana ikhula eYurophu, kwezinye iindawo zaseAsia, nakuMntla Merika.
- A isifundo bafumanisa ukuba abantu abasebenzisa i-75 mg yesicatshulwa kabini imihla ngemihla banciphisa ukuhlaselwa kwe-migraine.
Umkhuhlane
- A isityalo semifuno amagqabi awo omisiweyo afunyaniswa ukuba athomalalise iimpawu ezinxulumene nentloko ebuhlungu, intloko ebuhlungu, iintlungu zokuya exesheni, isifuba, isiyezi, kunye nesifo samathambo.
- I-Feverfew inokufumaneka kwizongezelelo.
- Iyakwazi ukuguqula iziphumo zamayeza athile amiselweyo kunye namayeza angabhalwanga.
Kukho ubungqina obuninzi bokuxhasa inzuzo yesondlo esinempilo. Idityaniswe nokutya okunempilo kunye nendlela yokuphila, ezi zongezo zinokunceda ukuthomalalisa intloko ebuhlungu. Njengaso nasiphi na isongezelelo, thetha nogqirha phambi kokuba uqalise irejimeni yokongezelela.
Ukunyangwa kwe-Chiropractic yeMigraines
Ucaphulo
Ariyanfar, Shadi, et al. "Uphononongo malunga nentloko eNxulumene neZongezo zokutya." Intlungu yangoku kunye nengxelo yentloko vol. 26,3 (2022): 193-218. doi:10.1007/s11916-022-01019-9
UBryans, uRoland, kunye nabanye. "Izikhokelo ezisekelwe kubungqina bonyango lwe-chiropractic yabantu abadala abaneentloko." Ijenali ye-Manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008
Diener, HC et al. "Uvavanyo lokuqala olulawulwa yi-placebo lwengcambu ekhethekileyo ye-butterbur yokukhusela i-migraine: ukuhlaziywa kwakhona kweendlela zokusebenza." I-European Neurology vol. 51,2 (2004): 89-97. doi:10.1159/000076535
Kajjari, Shweta, et al. "Iziphumo zeLavender Essential Oli kunye neziphumo zayo zeklinikhi kunyango lwamazinyo: Uphononongo." Ijenali yeHlabathi yonyango lwamazinyo lwabantwana vol. 15,3 (2022): 385-388. doi:10.5005/jp-journals-10005-2378
UMaier, uJeanette A et al. "Iintloko ezibuhlungu kunye neMagnesium: Iinkqubo, ukubakho kweBioavailability, ukuSebenza ngoNyango kunye neNzuzo enokubakho yeMagnesium Pidolate." Izondlo vol. 12,9 2660. 31 Aug. 2020, doi:10.3390/nu12092660
UMansouri, uSamaneh, et al. "Ukuvavanya isiphumo sesiraphu yeCoriandrum sativum ekubeni i-migraine-free usebenzisa iimodeli zomxube." Ijenali yezoNyango ye-Islamic Republic of Iran vol. 34 44. 6 Meyi. 2020, doi:10.34171/mjiri.34.44
Pareek, Anil, et al. "Feverfew (Tanacetum parthenium L.): Uphononongo olucwangcisiweyo." Pharmacognosy Reviews vol. 5,9 (2011): 103-10. doi:10.4103/0973-7847.79105
Skypala, Isabel J et al. "Ukuvakalelwa kwizongezo zokutya, i-amines esebenzayo kunye ne-salicylates: ukuphononongwa kobungqina." Ukwalana kwezonyango kunye nokuguqulela vol. 5 34. 13 Okt. 2015, doi:10.1186/s13601-015-0078-3
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, nezongezo
Umzimba wenza ii-enzymes zokugaya ukutya ukunceda ukwaphula iicarbohydrates zokutya, amafutha kunye neeproteni. Ukwetyisa okunempilo kunye nokufunxa izondlo kuxhomekeke kwezi enzymes, iprotheyini ekhawulezisa ukusabela kweekhemikhali emlonyeni, kwi-pancreas, kunye namathumbu. Iimeko ezithile zempilo ezifana ukusilela kwe-pancreatic kwaye Ukunyamezelana kwe-lactose kunokubangela amanqanaba asezantsi e-enzyme kunye nokungoneli kwaye kunokufuna ukutshintshwa kwee-enzymes zokugaya ukunceda ukuthintela i-malabsorption. Kulapho izongezo ze-enzyme yokugaya zingena khona.
Ii-Enzymes zokwetyisa
Iienzymes zokwetyisa ziyinxalenye ebalulekileyo yokwetyisa; ngaphandle kwabo, umzimba awukwazi ukuqhekeza ukutya, kwaye izondlo azikwazi ukufunxa ngokupheleleyo. Ukungabikho kwe-enzymes yokugaya ukutya kunokukhokelela kwiimpawu zesisu / ze-GI kwaye kubangele ukungondleki, kunye nokutya okunesondlo. Umphumo yimpawu ezingathandekiyo zokwetyisa ezinokubandakanya:
- Ukufunxwa kakubi kwezondlo
- Ukuqhawula
- Intlungu yesisu
- I sizathu
- Ukuvutha
Izongezelelo ze-enzyme yokugaya zisetyenziselwe ukunyanga iindlela eziqhelekileyo ze ukucaphuka emathunjini, isitshisa, kunye nezinye izifo.
Iintlobo ze-Enzyme
The ii-enzymes eziphambili zokwetyisa eyenziwe kwi-pancreas iquka:
Amylase
- Yenziwa nasemlonyeni.
- Iqhekeza iicarbohydrates, okanye isitatshi, zibe ziimolekyuli zeswekile.
- I-amylase ephantsi ingakhokelela kwisifo sohudo.
lipase
- Oku kusebenza ngenyongo yesibindi ukuphula amanqatha.
- Ukusilela kwe-lipase kubangela ukuhla kwamanqanaba eevithamini ezinyibilikayo ngamafutha A, D, E, kunye no-K.
Ukukhutshwa
- Le enzyme iqhekeza iiprotheni zibe yi-amino acids.
- Kwakhona kunceda ukugcina ibhaktheriya, igwele, kunye neprotozoa ngaphandle kwamathumbu.
- Ukunqongophala kwe-protease kunokukhokelela kwi-allergies okanye i-toxicity emathunjini.
Enzymes ezenziwe kwi Ndibonise uthando ziquka:
Ilactase
- Iqhekeza i-lactose, iswekile efumaneka kwiimveliso zobisi.
Sucrase
- Iqhekeza i-sucrose, iswekile efumaneka kwiziqhamo kunye nemifuno.
Ukungoneli
Xa umzimba ungavelisi ii-enzymes zokwetyisa ngokwaneleyo okanye ungazikhuphi ngokuchanekileyo. Iindidi ezimbalwa ziquka:
Ukunganyamezelani kweLactose
- Umzimba awuvelisi lactase eyaneleyo, nto leyo eyenza kube nzima ukwetyisa iswekile yendalo eselubisini nakwiimveliso zobisi.
Ukungonelanga kwePancreatic
- INDlebe kuxa i-pancreas ingavelisi ngokwaneleyo ii-enzymes eziyimfuneko zokwetyisa iicarbohydrates, iiproteni kunye namafutha.
Ukunqongophala kwe-Sucrase-Isomaltase yeCongenital
- The umzimba ayinayo i-sucrase eyaneleyo yokwetyisa iiswekile ezithile.
iimpawu
Eqhelekileyo dIimpawu zokungoneli kwe-enzyme yokugaya:
Ukuthetha nogqirha ukuba iimpawu ziyaqhubeka kuyacetyiswa, njengoko ezi zinokuba ziimpawu zokucaphuka kwamathumbu okanye zibonisa imeko embi kakhulu.
nezongezo
Ii-Enzymes ezimiselweyo
Ngokuxhomekeke kubunzima, abantu abafunyaniswa benokusilela kwe-enzyme kunokufuneka bathathe ii-enzymes zokugaya ukutya ezichazwe ngugqirha. Ezi zongezo zinceda ekuqhekekeni kokutya kunye nokufunxa izondlo. Olona nyango luqhelekileyo lokutshintshwa kwe-enzyme lu unyango lokutshintshwa kwe-pancreatic enzyme okanye i-PERT. I-PERT liyeza elimiselweyo elibandakanya i-amylase, i-lipase, kunye ne-protease. Abantu abane-cystic fibrosis bahlala bene-pancreatic enzyme insufficiency, njengoko umzimba awukwazi ukukhulula ii-enzymes ngokufanelekileyo. Kwaye abantu abane-pancreatitis bafuna i-PERT kuba i-pancreas yabo ikhula i-mucus kunye ne-scar tissue ekuhambeni kwexesha.
Ii-Enzymes ezingaphaya kwe-Counter
I-over-the-counter digestive enzyme supplements ingaba ne-amylase, i-lipase, kunye ne-protease kwaye inokunceda nge-acid reflux, i-gas, i-bloating, kunye ne-diarrhea. Ezinye ziqulethe i-lactase kunye alpha-galactosidase. I-Alpha-galactosidase inokunceda ukuphula i-fiber engafunxayo ebizwa galactooligosaccharides /GOS, ifumaneka kakhulu kwiimbotyi, kwimifuno yeengcambu, kunye neemveliso zobisi ezithile.
Ukutya okuthile kuqulethe i-enzymes yokugaya, kuquka:
- Ubusi
- kuvuthwa
- iibhanana
- Iinapile
- Iimango
- Iipapayas
- ijinja
- Sauerkraut
- ikiwi
- Kefir
Ukongeza kwidayethi ngokunye koku kutya kunganceda ukugaya.
Isondlo esisebenzayo
Ucaphulo
Beliveau, Peter JH, et al. "UPhando lwe-Chiropractor-Directed Weight-Loss Interventions: Uhlalutyo lweSekondari lwe-O-COAST." Ijenali ye-manipulative kunye nephysiological therapeutics vol. 42,5 (2019): 353-365. doi:10.1016/j.jmpt.2018.11.015
Brennan, uGregory T, kunye noMuhammad Wasif Saif. "Unyango lwePancreatic Enzyme: Uphononongo olufutshane." JOP: Ijenali yepancreas vol. 20,5 (2019): 121-125.
Corring, T. "Ukulungelelaniswa kwee-enzymes zokugaya ukutya: ukubaluleka kwayo ngokwasemzimbeni." Ukuzala, isondlo, uphuhliso vol. 20,4B (1980): 1217-35. doi:10.1051/rnd:19800713
Goodman, uBarbara E. “Iingcinga zokwetyisa nokufunxwa kwezona zondlo ziphambili ebantwini.” Ukuqhubela phambili kwimfundo yefiziyoloji vol. 34,2 (2010): 44-53. doi:10.1152/advan.00094.2009
UVogt, uGünter. "Ukwenziwa kwee-enzymes zokugaya ukutya, ukusetyenzwa kokutya, kunye nokufunxa izondlo kwi-decapod crustaceans: uthelekiso kwimodeli eyanyisayo yokugaya." Zoology (Jena, Germany) vol. 147 (2021): 125945. doi:10.1016/j.zool.2021.125945
Whitcomb, uDavid C, kunye noMark E Lowe. "Ii-enzymes zokugaya ukutya kwepancreatic." Izifo zokwetyisa kunye nenzululwazi vol. 52,1 (2007): 1-17. doi:10.1007/s10620-006-9589-z
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, impilo, Heart Health, isondlo, nezongezo, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, iivithamini, Ukuphila
intshayelelo
Kule mihla, abantu abaninzi batya iziqhamo ezahlukahlukeneyo, imifuno, inyama ebhityileyo, namafutha asempilweni neeoli ekutyeni kwabo ukuze bafumane zonke ezi zinto. iivithamini kunye neemaminerali ukuba imizimba yabo idinga. Umzimba udinga ezi zondlo ze-biotransformed zibe amandla emisipha, amalungu kunye namalungu abalulekileyo. Xa izinto eziqhelekileyo ezifana nokutya ukutya okungenampilo, ukungafumani ngokwaneleyo umzimba, kwaye iimeko eziphantsi zichaphazela umzimba, zingabangela imiba ye-somato-visceral ezihambelana nokuphazamiseka okutyhala abantu abaninzi ukuba bazive bengaphilanga kwaye belusizi. Ngethamsanqa, ezinye izongezo kunye neevithamini ezifana ne-magnesium zinceda kwimpilo yonke kwaye zinokunciphisa iziphumo zezi zinto zokusingqongileyo ezibangela iimpawu ezinjengeentlungu emzimbeni. Kolu luhlu lwecandelo le-3, siza kujonga impembelelo ye-magnesium ekuncedeni umzimba kwaye kukuphi ukutya okuqukethe i-magnesium. Icandelo 1 ijonga indlela i-magnesium enxibelelana ngayo nempilo yentliziyo. Icandelo 2 ijonga indlela i-magnesium inceda ngayo uxinzelelo lwegazi. Sithumela izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango oluninzi olufumanekayo kubantu abaphethwe ziimeko eziphantsi ezinxulumene namanqanaba asezantsi e-magnesium achaphazela umzimba kwaye ahambelana neemeko ezininzi eziphantsi ezichaphazela impilo kunye nokuphila komntu. Sikhuthaza isigulane ngasinye xa kufanelekile ngokubathumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kuxilongo lwabo. Siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo enzima kubaboneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli
Isishwankathelo seMagnesium
Ngaba ukhe wafumana ukuphazamiseka kwezihlunu kwiindawo ezahlukeneyo emzimbeni wakho? Kuthekani ngokuqaqanjelwa kwezihlunu okanye ukudinwa? Okanye ngaba unengxaki entliziyweni yakho? Masithi ubujongana nale miba igqubanayo echaphazela kungekuphela nje umzimba wakho kodwa impilo yakho iyonke. Kwimeko enjalo, inokunxulumana namanqanaba asezantsi e-magnesium emzimbeni wakho. Uphando lutyhila ukuba esi songezo sibalulekileyo sesine sesona sixhaphakileyo somzimba xa kuziwa kwi-magnesium kuba iyinto edibeneyo yokusabela kwe-enzymic ezininzi. I-Magnesium inceda nge-metabolism yamandla eselula, ngoko ke izihlunu kunye nezitho ezibalulekileyo zinokusebenza ngokufanelekileyo kwaye zinceda ukubuyisela i-intracellular kunye ne-extracellular intake yamanzi. I-Magnesium inceda kwimetabolism yomzimba, kodwa inokunceda ukunciphisa iziphumo zeemeko ezingapheliyo ezichaphazela umzimba.
IMagnesium iwunceda njani umzimba
Izifundo ezongezelelweyo zityhila ukuba i-magnesium ibalulekile ekwehliseni iziphumo zeemeko ezingapheliyo emzimbeni. I-Magnesium inokunceda abantu abaninzi abajongana nemiba yentliziyo okanye izifo ezingapheliyo ezinxulumene nentliziyo okanye izihlunu ezijikeleze imida ephezulu kunye nesezantsi yomzimba. I-magnesium inokunceda njani ngokuphazamiseka kwezempilo okugqithileyo okunokuchaphazela umzimba? Izifundo zibonisa ukuba ukuthatha i-magnesium kunokunceda ukukhusela kunye nokunyanga iimeko ezininzi zempilo eziqhelekileyo:
- Isifo se-Metabolic syndrome
- Diabetes
- Intloko
- Iimpawu zentliziyo
Uninzi lwezi meko zihambelana nezinto zemihla ngemihla ezinokuchaphazela umzimba kwaye zikhokelela kwizifo ezingapheliyo ezinokubangela intlungu kwiimisipha, amalunga kunye nezitho ezibalulekileyo. Ke, ukuthatha i-magnesium kunokunciphisa iimeko esele zikho ekunyuseni umzimba kwaye kubangele ingozi enkulu.
Magnesium Ekutyeni
I-biomedical physiologist u-Alex Jimenez ukhankanya ukuba ukongezwa kwe-magnesium ngokuqhelekileyo kubangela isifo sohudo kwaye kuchaza ukuba kukuphi ukutya okuphezulu kwi-magnesium. Okumangalisayo kukuba, i-avocados kunye namantongomane ane-chaulk egcwele i-magnesium. Enye iavokhado ephakathi inama-milligrams angama-60 e-magnesium, ngelixa amandongomane, ngakumbi i-cashews, aneemiligram ezingama-83 zemagnesium. Enye ikomityi yeeamangile ineemiligram ezingama-383 zemagnesium. Ikwanayo ne-1000 milligrams ye-potassium, esiyigubungele kwividiyo yangaphambili, kunye ne-30 grams yeprotheni. Ke eli lishwankana elilungileyo lokuqhekeza ikomityi ibe malunga nesiqingatha sekomityi esebenza imini yonke kunye ne-snack njengoko usiya. Eyesibini ziimbotyi okanye iimbotyi; umzekelo, ikomityi enye yeembotyi ezimnyama ephekiweyo ine-120 milligrams ye-magnesium. Kwaye ke irayisi yasendle ikwangumthombo olungileyo we-magnesium. Ngoko ke zeziphi iimpawu ze-magnesium ephantsi? Iimpawu ze-magnesium ephantsi zizihlunu, ukutyhafa, ukubetha kwentliziyo engaqhelekanga, izikhonkwane kunye neenaliti ezandleni okanye emilenzeni, uxinzelelo lwegazi oluphezulu, kunye nokudakumba. Le vidiyo ibikufundisa malunga ne-magnesium, ukuba ifumaneka phi, kunye nezona fom zongezelelweyo onokuzingenisa. Enkosi kwakhona, kwaye ubukele kwixesha elizayo.
Ukutya okuqulethe iMagnesium
Xa kuziwa ekuthatheni i-magnesium, zininzi iindlela zokubandakanya i-magnesium kwinkqubo yomzimba. Abanye abantu bayithatha kwifomu eyongezelelweyo, ngelixa abanye besitya ukutya okunempilo, okunesondlo kunye ne-chaulk egcwele i-magnesium ukufumana isixa esicetyiswayo. Okunye ukutya okutyebileyo kwi-magnesium kubandakanya:
- I-Chocolate emnyama = 65 mg ye-magnesium
- Iiavokhado=58 mg ye-magnesium
- Iimbotyi = 120 mg ye-magnesium
- I-Tofu = 35 mg ye-magnesium
Eyona nto intle ngokufumana oku kutya kutyebileyo ngemagnesium kukuba kunokubakho kuzo naziphi na izitya esizityayo ngesidlo sakusasa, sasemini kunye nesangokuhlwa. Ukufaka i-magnesium kukutya okunempilo kunokunceda ukonyusa amanqanaba amandla omzimba kwaye uncede ukuxhasa amalungu amakhulu, amalungu, kunye nezihlunu ezivela kwiziphazamiso ezahlukeneyo.
isiphelo
I-Magnesium sisongezelelo esiyimfuneko esifunwa ngumzimba ukunyusa amanqanaba amandla kunye nokunceda ukunciphisa iziphumo zeempawu ezinjengeentlungu ezinokubangela ukungasebenzi kakuhle emzimbeni. Ingaba ikwifom eyongezelelweyo okanye isitya kwiitya ezinempilo, i-magnesium iyongezelelo ebalulekileyo ekufuneka umzimba usebenze ngokufanelekileyo.
Ucaphulo
UFiorentini, uDiana, et al. "I-Magnesium: I-Biochemistry, iSondlo, ukuFumana, kunye neMpembelelo yeNtlalo yeZifo ezinxulumene nokusilela kwayo." Amanzi, Ithala Leencwadi Lesizwe laseMelika laseMelika, nge-30 Matshi 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.
Schwalfenberg, uGerry K, kunye noStephen J Genuis. "Ukubaluleka kweMagnesium kukhathalelo lwezempilo lwezonyango." Inzululwazi, ILayibrari yeSizwe ka-US yamayeza, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
UVormann, uJürgen. "I-Magnesium: Isondlo kunye ne-Homoeostasis." IINJONGO zempilo yoluntu, Ilayibrari yeSizwe yaseMelika yoNyango, 23 Meyi 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/.
isikhanyeli
