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Ukutya

Ukutya kwaseklinikhi kwangasemva. Isixa sokutya okutyiwa yiyo nayiphi na into ephilayo. Igama elithi ukutya kukusetyenziswa kwesondlo esikhethekileyo kwimpilo okanye ukulawula ubunzima. Ukutya kunika abantu amandla ayimfuneko kunye nezondlo ukuze babe sempilweni. Ngokutya ukutya okunempilo okwahlukeneyo, kubandakanya imifuno esemgangathweni, iziqhamo, iimveliso eziziinkozo ezipheleleyo, kunye nenyama ebhityileyo, umzimba unokuzalisa ngeeproteni ezibalulekileyo, iicarbohydrates, amafutha, iivithamini kunye neeminerali ukuze usebenze ngokufanelekileyo.

Ukutya okusempilweni yenye yezona zinto zilungileyo zokuthintela nokulawula iingxaki ezahlukeneyo zempilo, oko kukuthi, iintlobo zomhlaza, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nohlobo lwesi-2 lweswekile. UDkt Alex Jimenez unikeza imizekelo yesondlo kwaye uchaza ukubaluleka kokutya okunokulinganisela kulo lonke olu luhlu lwamanqaku. Ukongezelela, uDkt Jimenez ugxininisa indlela ukutya okufanelekileyo okudityaniswa nokusebenza ngokomzimba kunokunceda abantu bafikelele kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo ezifana nesifo senhliziyo, kwaye ekugqibeleni bakhuthaze impilo yonke kunye nokuphila kakuhle.

Ukwenza iSaladi eyanelisayo: El Paso Back Clinic

Ukwenza iSaladi eyanelisayo: El Paso Back Clinic

by | Ukutya, isondlo

Isaladi eyanelisayo yindlela efanelekileyo yokufumana iziqhamo ezininzi kunye nemifuno ephezulu kwiivithamini, iiminerali kunye nefiber. Isaladi esebenzisa izithako ezifanelekileyo ingaba sisidlo sokuzalisa. Ngokuqalisa ubushushu behlobo, ukwenza isaladi ekhawulezileyo, eyanelisayo usebenzisa izithako zakho ozithandayo kunokunceda ukupholisa, phinda ufake amanzi emzimbeni, kwaye ugcwalise umzimba. 

Ukwenza iSaladi eyanelisayo: Ikliniki ye-EP eSebenzayo yeChiropractic

Ukwenza iSaladi eyanelisayo

ibithuthwa nemifino

  • Qala ngamagqabi aluhlaza.
  • Ziphantsi kweekhalori kunye nomthombo onempilo wefiber.
  • Iindidi ezahlukeneyo ziquka i-lettuce ye-iceberg, i-lettuce yamagqabi, isipinatshi, i-escarole, i-romaine, i-kale, kunye ne-lettuce yebhotela.
  • The uhlaza olumnyama zinika izondlo ezininzi.

imifuno

  • Iminqathe, iipepile, iimbotyi eziluhlaza, isitshalo seqanda, iBrussels ahluma, broccoli, cauliflower, ikhaphetshu, zucchini, iitumato, ukhukhamba, itswele, okanye scallions.
  • Imifuno edayiwe ekrwada okanye ephekiweyo yongezwa kakuhle.
  • Imifuno eseleyo ephekiweyo iya kusebenza.
  • Imifuno enemibala eqaqambileyo ine-flavonoids ecebileyo kwi-antioxidants, i-fiber, iivithamini kunye neemaminerali.
  • khetha yonke imibala kwaye wongeze ezimbini okanye ezintathu zekomityi enesiqingatha.

Iinkozo - Isitatshi

  • Yongeza amazimba or imifuno yesitatshi.
  • Ukutya okuphekiweyo:
  • Iinkozo ezipheleleyo ezifana nerayisi emdaka, ibhali, okanye iquinoa.
  • Imifuno enesitatshi efana neebhatata ezigcadiweyo okanye umngqusho webutternut ophekiweyo.
  • Ezi zibonelela ngefayibha, iicarbohydrates ezintsonkothileyo, iivithamini kunye neeminerali.

I ziqhamo

  • Iziqhamo okanye amajikijolo, amajikijolo, amaqunube, amaqunube, imbewu yerharnati, ii-apula, iiorenji, imihla, kunye neerasentyisi zinokongeza iivithamini, i-fiber kunye ne-antioxidants.
  • Isiqingatha sekomityi yezilayi ze-apile zineekhalori ezingama-30.
  • Isiqingatha sekomityi yamaqunube ineekhalori ezingama-40.

protein

  • Iqanda elibiliswe nzima ngumthombo obalaseleyo weprotheyini.
  • Ukutya kwenkomo ebhityileyo, i-shrimp ephekiweyo, ityhuna, isifuba senkukhu, i-cheese strips, iimbotyi okanye i-legumes, i-hummus, i-tofu, okanye i-cottage cheese.
  • Qaphela ubukhulu besahlulo.
  • Ikota yekomityi yenyama yenkukhu egayiweyo okanye iqanda elinye liya kwongeza iikhalori ezingama-75.
  • Isiqingatha setoti yetuna yongeza malunga neekhalori ezingama-80.
  • Kuxhomekeke ukuba i-fat fat, ii-ounces ezimbini ze-cubed okanye i-mozzarella e-shredded okanye i-cheddar cheese inokongeza iikhalori ezingama-200.

Amandongomane okanye iimbewu

  • Iialmond, i-cashews, i-walnuts, i-pecans, i-sunflower, ithanga, okanye imbewu ye-chia zilungele ukongezwa kwe-crunch.
  • Onke amantongomane ongeza iiprotheyini kunye ne-healthy-healthy polyunsaturated kunye ne-monounsaturated fatty acids.
  • Ikomityi enye yesibhozo yamantongomane yongeza malunga neekhalori ezingama-90.
  • IiWalnuts zineomega-3 fatty acids.

Ukunxiba isaladi

  • Yongeza isaladi yokugqoka.
  • I-tablespoon enye yokugqoka isaladi yentengiso rhoqo yongeza i-50 ukuya kwi-80 calories.
  • Izambatho eziphantsi kwamafutha kunye neekhalori ezincitshisiweyo ziyafumaneka.
  • Sebenzisa i-lemon esanda kuculwa okanye ijusi yekalika.
  • Yenza ilokhwe nge i-avocado, i-walnut, okanye ioli ye-olive eyongezelelweyo.

Isaladi yeTaco eneCarbohydrate ephantsi

Le yiresiphi elula. Inyama inokulungiswa kwangaphambili okanye ishiywe kwesinye isidlo.

Izithako

  • Iponti enye yenkomo ebhityileyo – i-85% ukuya kuma-89% ibhityile.
  • Icephe elinye lomgubo wetshili.
  • Ityuwa kunye nepepper, ukunambitha.
  • I-anyanisi eluhlaza, enqunyulwe ngamacandelo amhlophe kunye nohlaza ahlukaniswe.
  • Intloko enye ye-lettuce, inqunyulwe.
  • I-tomato enye ephakathi, inqunyulwe.
  • Iavokhado enye, yanqunyulwa.
  • Ukuzikhethela - i-4-ounce enye ye-olive ye-olive egayiweyo.
  • 1 1/2 iikomityi ye-cheddar egayiweyo yamafutha, iMonterey Jack cheese, okanye indibaniselwano.
  • I-1/2 indebe ye-fat-free yamaGrike okanye i-yogurt ecacileyo.
  • 1/2 indebe ye-salsa.

Ukulungiselela

  • Pheka inyama yenkomo kwi-skillet kunye ne-chili powder, inxalenye emhlophe ye-anyanisi, kunye netyuwa kunye nepepper.
  • Xa sele iphekiwe, yivale ipani.
  • Kwisitya esikhulu sesaladi, xuba i-anyanisi eluhlaza, i-lettuce, i-tomato, i-avocado kunye neminquma.
  • Yongeza inyama kunye noshizi kwaye udibanise ngobumnene.
  • Phezulu ngeedoli ze-fat-low-fat okanye i-calorie encitshisiweyo ukhilimu omuncu, iyogathi, okanye i-salsa.
  • Zama ezinye iinyama ezifana ne-turkey, inkukhu, okanye ihagu.
  • Ukhetho lwemifuno, buyisela inyama yomhlaba kunye neembotyi okanye iprotheni yemifuno eyenziweyo.
  • Ukongeza iimbotyi kuya kwandisa i-fiber, iprotheni, kunye ne-carbohydrates iyonke.

Iimpawu zoMzimba zigqityiwe

Ucaphulo

Chambers L, McCrickerd K, Yeomans MR. Ukulungiselela ukutya kokuhlutha. Iindlela kwiSayensi yoKutya kunye neTekhnoloji. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, BD et al. "Ukusetyenziswa kwexesha elithile kwemifuno yesaladi kunye neziqhamo ezitsha ngokumalunga nophuhliso lwesifo senhliziyo kunye nomhlaza." Isondlo sempilo yoluntu vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Ukwakhiwa kwe-avocado kunye nemiphumo enokubakho yempilo. Crit Rev Ukutya Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, uLiane S et al. “Isaladi kunye nokuhlutha. Ifuthe lexesha lokusetyenziswa kwesaladi ekutyeni kwamandla. ” Umnqweno wokutya vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., et al. "Ukusetyenziswa kweSaladi e-US Into esiyidlayo eMelika, i-NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), February 2018.

Yen, P K. "Isondlo: isaladi ingqiqo." Geriatric Nursing (eNew York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8

Ukufumana Ukutya okuLungileyo kwiCardiometabolic Syndrome (Icandelo 2)

Ukufumana Ukutya okuLungileyo kwiCardiometabolic Syndrome (Icandelo 2)

by | Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, Ukutya, LweMpilo, impilo, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila

intshayelelo

UDkt Jimenez, DC, ubonisa indlela yokufumana ukutya okufanelekileyo kwi-cardiometabolic syndrome kule nxalenye ye-2-part series. Izinto ezininzi zokusingqongileyo zihlala zinendima kwimpilo nakwimpilo yethu. Kumboniso wanamhlanje, siyaqhubeka nokuxoxa ngendlela iijini ezidlala ngayo kwi-cardiometabolic diet. Icandelo 1 kujongwe indlela lonke uhlobo lomzimba olwahlukileyo kunye nendlela ukutya kwe-cardiometabolic okudlala ngayo indima yayo. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olufumanekayo kubantu abaneemeko ezingapheliyo ezinxulumene noqhagamshelo lwe-metabolic. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli

 

I-Omega-3s kunye neGene

UGqr. Alex Jimenez, DC, unikezela: Sifumene ukuba i-oyile yeentlanzi okanye i-omega-3s inokwehlisa i-triglycerides, i-LDL encinci, kwaye ngamanye amaxesha iphantsi kwe-LDL kwaye igcine i-HDL ilawulwa. Kodwa ezi zifundo zazibuyile xa zazixhasa ngakumbi ngomlinganiselo we-DHA/EPA. Kodwa leyo yinto ekufuneka iqwalaselwe; Uphononongo lubonise ukuba ukubanika ioli yeentlanzi kunciphisa i-LDL yabo encinci kunye ne-triglycerides. Kwakhona bafumanisa ukuba ukuba babanika isicwangciso sokutya okunamafutha aphantsi, kunye nokutya okunamafutha aphantsi, bafumanisa ukuba yehlisa i-LDL yabo kunye ne-LDL yabo encinci. Ukutya okunamafutha aphakathi kwanciphisa i-LDL, kodwa kwandisa ubuninzi babo obuncinci be-LDL. Kwaye bafumanisa ukuba ukusela okuqhelekileyo kotywala kuyehlisa iHDL yabo kwaye kwandise iLDL yabo. Ngoko ayilophawu lulungileyo xa oko kusenzeka. Ngoko okuchasene noko ufuna ukwenzeka ngokutya okuphakathi kotywala okanye isicwangciso sokutya.

 

Ngoko ke ukubuyela kwi-APO-E4 emzimbeni, le mfuza ingachaphazeleka njani xa ijongene nosulelo lwentsholongwane njenge-herpes okanye izilonda ezibandayo? Ngoko ke uphando lubonise ukuba i-APO-E4 kunye ne-herpes simplex enye intsholongwane inokuchaphazela izicubu zobuchopho. Ngoko uphando lukwabonisa ukuba izigulana ezine-APO-E4 zisengozini yokufumana intsholongwane ye-herpes. Kwaye khumbula, i-herpes simplex intsholongwane enye yintoni ebangela izilonda ezibandayo. Kuthekani nge-HSV kunye nesifo sengqondo esiyingozi? Oku kuya kuhambelana njani nomzimba? Uphando lubonisa ukuba i-HSV yonyusa umngcipheko wokuba ne-dementia. Kwaye yintoni ingcamango kukuba kanye njengentsholongwane ye-herpes inokuphuma kwaye ibangele izilonda ezibandayo, inokuzibonakalisa ngaphakathi, kwaye unokufumana ezi ziqendu apho i-HSV iqala ukusebenza kwingqondo, enokubangela ukuba kubekho i-pathogenesis ye-dementia okanye i-Alzheimer's. isifo.

 

APO-E & Ukufumana Ukutya okuLungileyo

UGqr. Alex Jimenez, DC, unikezela: Kwaye bekukho uphononongo olwabonisa ukuba ukuba unike izigulana ezinesifo sengqondo esiyingozi ii-antivirals, yehlisa ingozi yokufumana isifo sengqondo esiyingozi. Senza ntoni ke nge-APO-E genotype? Ukuba une-APO-E2, APO-E3, okanye i-APO-E4, ungaziqalisa kwisicwangciso sokutya se-cardiometabolic. Ukuba bakwisidlo se-SAD, ukutya okuqhelekileyo kwaseMelika, emva koko ukuzibeka kwisicwangciso sokutya se-cardiometabolic ngumbono olungileyo. Iza kuqala ukuwahambisa kwicala elifanelekileyo. Kuthekani ngoqwalaselo olongezelelweyo ukuba bane-APO-E3/4 kunye ne-APO-E4/4? Kukho izizathu ezimbalwa zokuba utsibe koku. Bayithanda ngakumbi xa ulungiselela ukutya kwimfuzo yesigulana. Ke ukuba unokuthi, mamela, sinemizila yakho yemfuza, kwaye siyazi ukuba ungenza ngcono ukuba unamafutha asezantsi, okanye ukuba awenzi kakuhle utywala X, Y, okanye Z, kubenza bahlawule. ingqalelo ngakumbi.

 

Kuba ngoku yenzelwe wena. Akunjalo, "Heyi, wonke umntu, yitya nje impilo." Yenzelwe wena ngakumbi kwimfuzo yakho. Ke, iya kuba sisizathu sokuqala oku ukusuka ekuqaleni. Kodwa zifumane kwisicwangciso sokutya se-cardiometabolic, kwaye kufuneka ziqale ukuziva ngcono. Kodwa siza kuqala ngokubeka yonke into ukuba le APO-E3/4 kunye ne-APO-E4/4 ayisosigwebo sokufa. Ngumkhondo wendlela ophendula ngayo kwindawo okungqongileyo kunye nento ekufuneka siyilumkele. Oku akuthethi ukuba uza kufumana i-Alzheimer's. Uninzi lwabantu abane-Alzheimer's abanayo i-APO-E4. Unomngcipheko ophezulu wokufumana i-Alzheimer's ukuba une-APO-E4. Kwaye kulapho iyeza elisebenzayo lingena khona ukuze libabeke emngciphekweni.

 

Ukufumana ukutya okuLungileyo

UGqr. Alex Jimenez, DC, unikezela: Sincoma ukutya okuncinci kwe-carbohydrate elula okanye ukutya okuphezulu kwe-glycemic index. Kwaye isicwangciso sokutya kunye nokutya ngokungafaniyo, kodwa izigulane ziyibiza isicwangciso sokutya kuba ukutya kuneentsingiselo ezimbi. Ngoko siyaliphepha igama elithi ukutya kuba xa abantu beliva okanye belithetha, abanye abantu bashukunyiswa lilo. Unabantu abanengxaki yokutya kunye nabantu abanamava amabi ngokutya. Amafutha aphantsi kunye nesicwangciso sokutya samafutha asezantsi okanye isincomo yinto ekufuneka iqwalaselwe kwaye ibe ndlongondlongo nge-omega-3s. Kwaye ukuba uqala ukunika i-omega-3s kwizigulane, kungcono ukujonga amanqanaba e-omega-3 kwaye ubone ukuba baqala ukuguquguquka. Ukuba baqala ukutshintshela ngcono, ke sicebisa ngamandla ngokuchasene notywala kwaye sibeke iliso kwezi zigulana ngokuncipha kwengqondo; kukho izixhobo ezahlukeneyo onokuzisebenzisa.

 

Xa kuziwa kwi-omega-3s, kungcono ukwenza uvavanyo lokuqonda ukugcina iliso kwinkcazo yabo. Ke ukuba iqala ukwehla, utsiba indlela ngaphambi kokuba ube nengxaki enkulu. Kwaye ngenxa yomcimbi wokungakwazi ukujongana nosulelo lwentsholongwane njenge-herpes. Kwaye ngenxa yokuba intsholongwane ye-herpes inokudlala indima ekufumaneni isifo sengqondo esixhalabisayo, unokuqwalasela i-lysine supplementation. IArginine inokuphelisa i-lysine. Ke ukuba ugqiba ukutya kakhulu imbewu yethanga kunye neealmonds ezininzi kunye nezinto ezinexabiso eliphezulu learginine, unokuchasa oko nge-lysine. Kwaye uphando lucebise ukuba udinga malunga neegram ezimbini ze-lysine yonke imihla. Kodwa khumbula, isigulana ngasinye sahlukile, ngoko musa ukuphosa wonke umntu kwi-lysine ukuba bane-APO-E3/4, APO-E4, okanye i-APO-E44 3 kodwa into nje ekufuneka iqwalaselwe.

 

Ngoko ke iingcinga zokugqibela kwi-APO-E kunye nesondlo. Kukho iziqwenga ezininzi kwiphazili. Sukuba nengqikelelo kwaye uthi unazo ezi mfuza, ke kufuneka wenze oku. Qaphela nje ukuba zininzi kakhulu iintlobo ezahlukeneyo zemfuza, zininzi ezinye izinto eziguquguqukayo, kwaye uqaphele ukuba ayilulo olo gqatso lunokuba nento yokwenza nendlela i-APO-E echaphazeleka ngayo. Ngokomzekelo, benza uphando olufumene ukuba abantu baseNigeria babenexabiso eliphezulu le-APO-E4, kwaye i-APO-E4 emine ayizange inyuse umngcipheko wokugula kwengqondo. Ke kukho ezinye iziqwenga zepuzzle, jonga ii-biomarkers kwaye uqhubeke nokuhlengahlengisa isicwangciso. Okulandelayo, siza kuxubusha ukujongana nabantu abane-triglycerides ephezulu kunye ne-LDL ephezulu.

 

Yintoni onokuyenza ngeLipids engaqhelekanga?

UGqr. Alex Jimenez, DC, unikezela: Ke uzithatha njani iziphumo ezingaqhelekanga zelipid ozibona kwiiprofayile zakho zezigulana, ezo mpawu zebhayoloji, njengoko sijonga sonke? Kwaye uhlengahlengisa njani isicwangciso sokutya se-cardiometabolic? Zeziphi izinto eziphambili zesicwangciso sokutya se-cardiometabolic oya kusenzela isigulana sakho ngokuphendula kwiilipids zabo? Makhe siqale sihlolisise izinto ezimbalwa esizaziyo malunga nendlela yokulungelelanisa i-lipids yokutya. Okokuqala, siyazi ukuba usuka kwisidlo esiqhelekileyo saseMelika ukuya kwisicwangciso sokutya se-cardiometabolic. Ususa i-fatty acids, kwaye ukuba ususa i-fatty acids, ngoko uya kubona ukuncipha kwe-LDL cholesterol triglycerides. Uya kufumana uphuculo kwi-HDL; Ukuthetha ngenye indlela, ukuba ukutya kwakho kuphezulu kwi-acids enamafutha, uya kuba ne-LDL ephezulu onayo, uya kuba ne-triglycerides ephezulu, kwaye uya kuba ne-HDL ephantsi.

 

Indlela Yokuhlengahlengisa Ukutya Kwakho

UGqr. Alex Jimenez, DC, unikezela: Yintoni enye malunga nokulungelelanisa ukutya? Ukuba unama-asidi amanqatha amade angenawo i-polyunsaturated, uya kuba nokwanda kwe-LDL kunye ne-triglycerides kunye nokwanda okanye akukho tshintsho kwi-cholesterol yakho ye-HDL. Ngakolunye uhlangothi, sigxininisa kakhulu kwi-chain chain fatty acids kunye neyeza elisebenzayo. Ke ukuba une-chain fatty acids ezimfutshane ezingaphantsi kweekhabhoni ezilishumi, uya kuba ne-LDL ye-cholesterol triglycerides esezantsi kunye nokwanda kwe-HDL. Ke unokubona ngesicwangciso sokutya se-cardiometabolic, ngokujongana nesigulana, umthombo wabo wamafutha, unokuqalisa ukuchaphazela i-cholesterol ye-LDL ngaphandle kwe-anti-triglycerides, ngaphandle kolunye uhlengahlengiso ngaphandle komkhwa wokutya. Kwaye ekugqibeleni, siyayazi idatha kwangethuba kunye nolunye uhlalutyo lwe-meta lwamva nje lokutshintsha iiswekile ezilula ekutyeni.

 

Siyazi ukuba oko, ngokwalo, ukunyusa i-LDL cholesterol triglycerides, kwaye ufumana ukuhla kwe-HDL. Ngoko makhe sibeke yonke le nto emxholweni. Yintoni esifuna ukuyenza kwizigulana zethu ukunciphisa umngcipheko wesifo se-coronary artery okanye isifo se-atherosclerosis? Sifuna i-cholesterol yabo ye-LDL ibe kuluhlu oluphantsi. Asinqweneli ukuba loo LDL ifakwe oxidized. Sifuna ukuba i-HDL ibe phezulu. Kwaye ukuba sinokufumana i-triglycerides ezantsi ngotshintsho lokutya, oko kusinika umkhondo wokuba zisenokungasebenzi kwimetabolism ye-insulin. Emva koko, nge-omega-3 fatty acids okanye ukongeza i-omega-3 fatty acids okanye i-mono-concentrated fatty acids, siya kuthoba i-LDL cholesterol triglycerides, kwaye siya kufumana ukwanda kwe-HDL cholesterol. Oku kuhambelana nokunciphisa ingozi ye-cardiovascular ezimeleyo kumanqanaba e-lipid.

 

isiphelo

UGqr. Alex Jimenez, DC, unikezela: Oku kuwuchaphazela njani umzimba? Kungenxa yokuba unabaqhubi abavuthayo abazimeleyo kwi-serum lipids yakho eya kwandisa umngcipheko wakho wesifo se-atherosclerosis. Iza kumafutha agcweleyo kunye nomxholo wamafutha. Ukulinganisa iiprotheni, kunye namafutha, awunalo uxinzelelo lwe-oxidative oluhambelana nokudumba emva kokutya. Ke, nokuba unenqanaba eliphakamileyo le-LDL, unethuba elincinane lokuba ne-LDL ene-oxidized eyandisiweyo. Ukubandakanya ukutya okune-fibrous, i-antioxidants, inyama ebhityileyo, imifuno enamagqabi amnyama, kunye nezongezelelo ekudleni okunempilo kunokunceda ukunciphisa i-LDL kunye ne-fatty acids emzimbeni kunye nokunciphisa zonke ezi zinto zibangela iingxaki kwimpilo kunye nokuphila kakuhle.

Ke, ezo zezinye iingcebiso kunye namaqhinga omyalelo wokutya ukunciphisa isifo se-cardiometabolic syndrome. Kwaye sikhuthaza izigulana zakho ukuba zongeze imifuno, iimbotyi, amantongomane, kunye nembewu, ukwenza ukutya okusekelwe kwizityalo kube yeyona nto iphambili kwimpilo yentliziyo yabo.

 

isikhanyeli

Ukufumana Ukutya okuLungileyo kwiCardiometabolic Syndrome (Icandelo 2)

Okona kutya kulungileyo kuxinzelelo lwegazi (Icandelo 1)

by | Chiropractic, Ubuhlungu obungapheliyo, Ukutya, impilo, isondlo, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila

intshayelelo

UDkt Jimenez, DC, ubonisa indlela yokufumana indlela yokutya engcono kakhulu kwi-hypertension kunye ne-cardiometabolic risk factor in this 2-part series. Izinto ezininzi zihlala zinendima kwimpilo nakwimpilo yethu. Kumboniso wanamhlanje, siza kujonga ukuba ukutya kwe-cardiometabolic kwenziwa njani na kulo lonke uhlobo lomzimba kunye nendlela ufuzo oludlala ngayo kunye nokutya kwe-cardiometabolic. Icandelo 2 liya kuqhubeka nendlela imfuza edlala ngayo indima yabo kwisondlo se-cardiometabolic. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olufumanekayo kubantu abaneemeko ezingapheliyo ezinxulumene noqhagamshelo lwe-metabolic. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli

 

Yintoni i-Cardiometabolic Diet?

UGqr. Alex Jimenez, DC, unikezela: Ngokumalunga nokuphazamiseka kwentliziyo, amanye amagama esiwajongayo ngala: isifo sentliziyo sokwenyani okanye umngcipheko wokufa sistrowuku, okanye akwicala le-metabolic. I-insulin, iswekile yegazi, ukungasebenzi kakuhle kwe-metabolic. La magama abamba imixholo ebesithetha ngayo malunga ne-lipids, iswekile, ukudumba, kunye ne-insulin. Aba ngabantu ocinga ngabo ngeli cebo. Kwaye into oyenzayo kukwakha ummiselo wokuphila. Kwaye kwizigulana zethu ezinemiba ye-cardiometabolic, siza kuthatha ithuba lokwenyani kwezo mpawu zesicwangciso sethu sokutya se-cardiometabolic kwaye emva koko sibathathele inyathelo eliya phambili ukuba banganiki kuphela impembelelo ephantsi ye-glycemic, anti-ukudumba, uhlobo olusekwe kwisityalo. Umthombo wezondlo kodwa ke singawulungisa njani ngokwezinye iiparamitha zesi sigulana kwaye ke singasinceda njani esi sigulana siphumeze xa siphuma ngaphandle kweofisi yakho kwaye kufuneka singene kwindawo esihlala kuyo, enokuthi imiselwe okanye ingamiselwa ukuba iphumelele. .

 

Ngoko izinto zokuqala kuqala. Kukho isikhokelo ekufuneka usithathele ithuba, kwaye oku kufana nezibhalo zesondlo, kwaye sinezixhobo ezininzi apha, kodwa ewe, ziluncedo kuwe xa sele wazi ngazo. Ke oku kuya kukunika indlela yokwenza. Ke ukuba uphoswa yinto ethile okanye ufuna iinkcukacha ezithe kratya, nceda ubhekisele kwesi sikhokelo senkqubo yokutya ye-cardiometabolic. Ngoku, masithi ufuna ukwenza inqanaba lokungena lokuqala ukusetyenziswa kwesi sicwangciso sokutya. Ewe, besiya kubamba lowo uxela isicwangciso sokutya se-cardiometabolic. Uyakuqaphela ukuba konke oku kutya okukhethekileyo kukhethwe ukunceda kwiimeko ze-cardiometabolic.

 

Ukwenza iSicwangciso esiSiqu

UGqr. Alex Jimenez, DC, unikezela: Kwaye kungcono kakhulu kunokuthi, “Heyi, yitya iicarbohydrates ezimbalwa, yitya izityalo ezininzi. Uyazi, yitya ngokusempilweni kwaye wenze umthambo ngakumbi. ” Oko kufuneka kucace ngakumbi. Ngoko ukuthatha inyathelo elibhekele phaya, ubanike isicwangciso sokutya esingenanto. Akunyanzelekanga ukuba yenzelwe umntu kwelinye inqanaba. Ukubanika isicwangciso sokutya nokubaxelela ukuba baqale ukutya kolu luhlu ngamanye amaxesha kuya kusebenza. Ngamanye amaxesha kufuneka sithathe inyathelo eliya phambili ukubanika ukhetho lokutya ngokomgangatho kunye nobungakanani. Ukuza kuthi ga ngoku, unamandla ngoku kunye nesigulane sakho ukuqikelela ubungakanani kunye neethagethi zekhalori.

 

Sinokuqikelela ubungakanani kunye nobunzima kwaye sibeke iinxalenye ezincinci, eziphakathi, kunye nezinkulu ekusetyenzisweni kokutya. Umzekelo uya kuba ukuba sijonga ubungakanani obahlukeneyo beentlobo zomzimba. Ngomzimba omncinci omdala, kungcono ukuqinisekisa ukuba badla malunga ne-1200-1400 calories. Umzimba omdala ophakathi kufuneka udle malunga ne-1400-1800 yeekhalori, kwaye umzimba omkhulu omdala kufuneka udle malunga ne-1800-2200 calories. Olo inokuba luhlobo lokuqala lobuntu.

 

Makhe sikunike isicwangciso sokutya esikhokelwa yi-caloric, ekhokelwa ngubungakanani. Ke into entle kukuba sinazo esele zakhiwe, kwaye ukuba ujongisisa kuzo, ikuxelela ukuba zingaphi iinkonzo zodidi ngalunye kufuneka zibe kwisicwangciso sokutya esincinci, esiphakathi, nesinkulu. Ke akunyanzelekanga ukuba wenze olobalo. Ngoku ukuba ufuna ukuyisa kwinqanaba elilandelayo kwaye une-BIA okanye umatshini wokuhlalutya kwe-bioimpedance, unokuqonda ngokuthe ngqo izinga labo lokutshisa i-caloric kwaye ke ukuba ufuna ukuyiguqula. Umzekelo unokuba yindoda eneminyaka engama-40 ubudala engonwabanga bubunzima bayo kwaye ijongene nemiba ebangela intlungu ye-ankle. Ngoko makhe sibone ukuba sinokuzitshintsha njani ezi zinto.

 

Njengoko sijonga isalathiso somzimba wakhe, umalunga neekhilogram ezingama-245 kwaye ebejongene nemiba ethile ye-cardiometabolic. Ngoku xa sijonga amanani akhe kunye nedatha kumatshini we-BIA, siya kuphuhlisa isicwangciso sokutya esinokunceda ukuthoba imiba ye-cardiometabolic enokumnceda. Siza kuqala ukubala izincomo zekhalori kwaye sibe nesidlo somntu kunye nesicwangciso sokuzilolonga ukunciphisa iimpawu ezichaphazela umzimba wakhe kunye nokunceda ukukhuthaza ukuzuza kwemisipha kunye nokunciphisa umzimba. Esi sicwangciso esilungiselelweyo siyamvumela ukuba alandele inkqubela yakhe ukuze abone ukuba yeyiphi imisebenzi emncedayo ukuba anciphise umzimba okanye yintoni efuna ukuphuculwa. Ukwenza olu tshintsho luncinane kunokuba yingenelo kwiholo ende, njengoko kuya kuthabatha ixesha ukuhlakulela imikhwa esempilweni.

 

Indlela yokuTyanya iCardiometabolic Diet?

UGqr. Alex Jimenez, DC, unikezela: Ngoku, wenza ntoni ngolu lwazi kwaye ululungiselele ukuba lube kukutya kokuphazamiseka kwe-cardiometabolic? Ewe, uya kusebenza nomqeqeshi wezempilo kunye nabanye ababoneleli bezonyango abanxulumeneyo njengengcali yezondlo ukuze ukhuphe isicwangciso sokutya somntu ukuze uncede izigulana zakho ziqonde into ekudidi ngalunye kunye nendlela yokwenza izinto ezisetyenziswayo ngosuku ukuba uthatha isigqibo sokwenza umntu ngakumbi. ngeethagethi zekhalori. Kwaye ukhumbule ukuba ezinye iiMVP ngabona badlali baxabisekileyo abanamandla ezondlo ezinkulu ngaphakathi kwesi sicwangciso sokutya. Kwakhona kubalulekile ukwenza ixesha kunye nesigulana sokuxoxa ngokutya okuxhamla impilo kunye nokuphila kakuhle. Khumbula ukuba injongo yesicwangciso sokutya se-cardiometabolic kukukwazi ukwenza ubuqu kwiimeko zeklinikhi ezizodwa kunye nezigulana ezizodwa. Nangona kunjalo, isasebenza kwimfuno ngokubanzi yeempawu zokutya ze-cardiometabolic kwizigulana zethu ezinale miba.

 

Kukho into apha yomntu wonke; khumbula, kufuneka uqalise ngento ethile. Ke nceda uqwalasele indlela ongayenza ngayo le nto ifumaneke kwizigulana zakho ukuze babe nazo kwiiresiphi ezimbalwa; inezicwangciso zemenyu, izikhokelo zokuthenga, kunye nezalathisi zokupheka. Izaliswe zizinto ezisibambezelayo ekufumaneni i-nitty gritty malunga nesicwangciso sokutya se-cardiometabolic okanye isondlo ngokubanzi. Into ihlala ingcono kunanto. Ke ngokuqala ngesicwangciso sokutya se-cardiometabolic kwizigulana zakho, uyakuqala ukubona isayensi isenziwa kakuhle. Siza kuthetha malunga nendlela yokusebenzisa i-genetics kunye nomyalelo wokutya.

 

Ukutya kweCardiometabolic & Genes

UGqr. Alex Jimenez, DC, unikezela: Ukungena nzulu kancinci, siza kuxoxa ngendlela esilungisa ngayo isicwangciso sokutya se-cardiometabolic kwizigulana ngokusekwe kwi-APO-E genotypes. Siyenza njani ngokwezifiso kancinci? Ke yintoni i-APO-E? I-APO-E yiklasi ye-APO lipoproteins eveliswa kwi-macrophages yesibindi kwi-astrocytes. Iyadingeka kwi-chylomicrons kunye ne-IDL ngelixa i-mediate ye-cholesterol metabolism kwaye iyona nto ithwala i-cholesterol ebuchosheni. Ngoku, zithathu iigenotypes ezinokwenzeka. Kukho i-APO-E2, i-APO-E3, kunye ne-APO-E4. Kwaye into eyenzekayo uza kufumana enye kumzali ngamnye. Ngoko ke uya kugqiba kunye indibaniselwano ekupheleni. Ke uyakuba yi-APO-E3 ene-APO-E4 okanye i-APO-E2 ene-APO-E3. Ngoko ke ngokusekelwe koko ukufumene kunyoko kunye noko ukufumene kuyihlo, uya kuba naloo ndibaniselwano.

 

APO-E Icacisiwe

UGqr. Alex Jimenez, DC, unikezela: Ke i-APO-E2 ezimbini kunye ne-APO-E3, luninzi ulwazi kwi-intanethi, kodwa akukho bungqina bulungileyo bokwenza utshintsho oluthile lokutya kwezi genotypes ezithile. Ke ngelishwa, asinayo idatha yokuthetha ngokuzithemba indlela yokulungelelanisa, ukutshintsha okanye ukwenza isicwangciso sokutya sisekwe kwezi genotypes. Eyona nto sinokukuxelela yona kukulandela ii-biomarkers; isigulana ngasinye ngumntu. Kodwa kuthekani nge-APO-E4? Malunga neepesenti ezingama-20 zabantu baseMelika ubuncinci bane-allele enye ye-APO-E4, kwaye ukuba unayo i-APO-E4, unomngcipheko owongezelelweyo wokuphazamiseka kwengqondo, i-Alzheimer's, i-hyperlipidemia, isifo seswekile, kunye nesifo senhliziyo. Kwaye ukuba uyatshaya okanye uyasela, unesiphumo esibi ngakumbi ngale genotype. Okubangela umdla kukuba, ukufaneleka kumaxesha kwandisa umngcipheko wosulelo olunokuchaphazela umzimba wakho.

 

Ngoko ngokuqhelekileyo, into inceda into enye, kodwa iya kwenza, kwaye inokulimaza abanye. Ke ngezigulana zakho osele unazo imfuzo, oku kunokuba yindlela entle yokujonga ukuba uyazi ukuba umngcipheko wabo we-APO-E4 ubalungelelanise ngakumbi xa ubakhusela. Ke oku bekuzimele ukuba banesifo sengqondo esiyingozi, isifo sentliziyo, okanye isifo seswekile.

 

Ukuba unayo i-APO-E4, inokukhusela kwimalariya, kwaye ngubani owaziyo ukuba zeziphi ezinye izibonelelo ezinokuthi zibe nazo? Inyaniso enomdla malunga ne-APO-E4 kukuba, kuphononongo apho bazama ukubanika i-DHA supplementation, bakufumanisa kunzima ukufumana i-DHA kwingqondo ephezulu kunye ne-APO-E4. Bangayiphakamisa, kodwa hayi kanye njengokuba une-APO-E2 okanye i-APO-E3. Kwaye oku kwakufana nokuncedisa nge-DHA. Olunye uphando lubonise ukuba amanqanaba awazange aphendule kakuhle ukuba wenze i-DHA kunye ne-EPA kunye. Ke awukhange ufumane impendulo ephezulu ye-omega-3s nge-APO-E4 xa uthelekisa ukuba ubune-APO-E2 okanye i-APO-E3.

 

I-Omega-3 Idlala Njani Indima Yayo?

UGqr. Alex Jimenez, DC, unikezela: Ke into enomdla, nangona kunjalo, kukuba uphononongo lujonge i-omegas ebuchotsheni eyongezwe nge-DHA. Sinazo zonke iintlobo zophando olutsha ngenzuzo ye-EPA kuphela i-omega-3s; kukho nemveliso yegama eliphambili eliyi-EPA kuphela. Ukuba ujonga, ukuba ujonge ngasekunene, ubona ukuba i-EPA iphelela ekubeni yiDHA. Ke ukuba uqala ukwanda, zombini i-EPA kunye ne-DHA ziya kunyuka. Kuthekani nge-APO-E ekutyeni kwakho okanye ukutya okutyayo? Xa bejonga iigundane eziguqulwe ngofuzo apho bathatha khona i-APO-E, bafumana i-hypercholesterolemia egqithisileyo kunye nesicwangciso sokutya okunamafutha aphezulu.

 

Ke xa iimpuku zazityiswa ukutya okunamafutha amaninzi, zaba nokunyuka kugqithisileyo kwecholesterol ephezulu. Kutheni oku kubalulekile? Ngenxa yokuba i-APO-E4 ayisebenzi kunye ne-APO-E3 kunye ne-APO-E2. Oko kwabonisa ukuba oku kunokusichaphazela ukuba sitye isicwangciso sokutya okunamafutha aphezulu. Ngoko kuphononongo lwase-UK, bafumanisa ukuba ukuba banike izigulane i-APO-E4 kwaye bayitshintshe kumafutha agcweleyo, banciphisa amafutha abo ahluthayo ngelixa besandisa i-carbohydrates index ye-glycemic ephantsi; bafumanisa ukuba yehlisa iLDL neAPO-B yabo. Lo ngumqondiso wokuba sinokufuna ukunciphisa amafutha ahluthayo, kunye namafutha ahluthayo anempilo, kwezi zigulana.

 

Ke iSifundo Sentliziyo saseBerkeley esivela kwiBerkeley Heart Lab sathengwa nguQuest. Ngoku ibizwa ngokuba yiCardio iq. Yenye yeelebhu zokuqala zovavanyo lwe-lipid. Kwaye babenophononongo lokuqwalasela apho babone iziphumo ezahlukeneyo kwezi zigulana ezine-APO-E4 kunye nezinye iimveliso ezisekelwe kwiinguqu ezahlukeneyo zokutya. Ngoko bafumene ntoni? Bafumanisa ukuba ukubanika ioli yeentlanzi kwehlisa i<em>triglycerides yabo, kunciphise uxinezeleko lwabo oluncinane lweLDL neHDL, yaye kwandisa iLDL yabo. Ke i-HDL yabo yehla, kodwa ingxinano encinci ye-LDL yehla, kwaye i-triglycerides yabo yehla.

 

isikhanyeli

Ukutya okuchasene nokuvuvukala: I-Back Clinic Chiropractic Nutrition

Ukutya okuchasene nokuvuvukala: I-Back Clinic Chiropractic Nutrition

by | Ukutya, LweMpilo

Malunga ne-60% yabantu banemeko ebangelwa okanye entsonkothileyo kukudumba okungapheliyo. Umzimba usabela nge ukudumba okukhawulezayo, enenzuzo njengoko amajoni omzimba alwa neebhaktheriya ezinokosulela ukwenzakala. Imizekelo isenokuba kukusikwa emnweni othi udumbe usuku okanye malunga nokulungisa inxeba okanye ukungenwa yingqele nokukhohlela umfinya ukuze ukhuphe iintsholongwane. Nangona kunjalo, ukudumba okubukhali kuhlala kuphela ixesha elide njengoko kuyimfuneko; ukudumba okungapheliyo kunokuhlala iiveki, iinyanga, kunye neminyaka. Abantu banokuba nokuvuvukala okungapheliyo kwaye bengazi umonakalo owenziwe kwi-arteries kunye namalungu kuze kube yilapho intlungu okanye ezinye izinto ziqala ukubonisa. Kukho izidlo ezimbalwa ezichasayo, ezizizicwangciso zesondlo ezinokunceda ukunciphisa ukuvuvukala.

Ukutya okuchasene nokuvuvukala Isondlo seChiropractic

Izidlo ezichasayo

Izinto ezikhuthaza impilo ziquka iivithamini, iiminerali, ifayibha, i-omega-3 i-fatty acids, I-flavan-3-ols kwiti kunye nekoko, kwaye i-anthocyanins kumaqunube, amaqunube, amaqunube, kunye nezinye ukutya kwezityalo ezibomvu nezimfusa. Iikhemikhali ezithile emzimbeni zibangela ukuvuvukala, kunye neekhemikhali ezenzeka ngokwemvelo kukutya, zinokuthintela kwaye zilwe nokudumba ngokubonelela ngezondlo ezibalulekileyo.

Ukutya kweNordic

Oku kubandakanya iDenmark, iSweden, kunye neFinland, nganye ineendlela ezahlukeneyo zokutya, kodwa ngokwesiko, zabelana ngokutya okunempilo okubonelela ngezibonelelo ezichasene nokudumba, kubandakanya:

  • IiApile
  • Iibhere
  • Ibrokholi
  • Ikhaphetshu
  • IiKaroti
  • Ioli yeCanola yioli ephambili
  • Intlanzi
  • Amapheya
  • Iipatata
  • Sauerkraut
  • I-rye epheleleyo

I-Rye yinkozo eboniswe ukunceda ukunciphisa iswekile yegazi, i isiphawuli sokudumba Iproteni esebenzayo. Abantu abalandela le ndlela yokutya banamanqanaba asezantsi egazi leprotheyini ye-C-reactive kunye nezinye iimpawu zokukrala. Uphononongo olungacwangciswanga lwenziwa kumazwe ahlukeneyo eNordic kwaye lwathatha iiveki ezintandathu ukuya kwezingama-24. Elinye iqela labelwa ukutya okusempilweni kweNordic ngoxa elinye lahlala kukutya okunesondlo kwelizwe kwanamhlanje, okungasempilweni. Uphononongo lufumanise ukuba abantu abasebenzisa ukutya okunempilo kweNordic nakwixesha elifutshane baphucule iimpawu zokukrala kunye nokuncipha kobunzima bomzimba.

Ukutya kwaseMexico

Uphando ludibanise ukutya kwendabuko yaseMexico ekunciphiseni ukuvuvukala. Ukutya okusisiseko kokutya kwendabuko kwaseMexico kubandakanya:

  • Ushizi
  • Iingqolowa
  • Iziqhamo kunye nemifuno, kuquka ipepile eshushu
  • Ilayisi - emdaka namhlophe
  • Iimbotyi/iimbotyi

Imidumba / iimbotyi zinxulunyaniswa nokhuseleko kwiimeko ezinxulumene nokudumba eziquka:

  • ukutyeba
  • Igazi elonyukayo
  • Igazi cholesterol ephezulu
  • Uhlobo lwe-2 sikashukela
  • Izifo zengqondo

Iimbotyi zinefayibha eninzi, encedayo:

 Uphononongo lweNational Cancer Institute lwabasetyhini abasemva kokuya exesheni lenzalelwane yaseMexico abahlala e-US bafumanisa ukuba abo balandela ukutya okuqhelekileyo kweMexican balinganiselwa kuma-23% amanqanaba eproteni asezantsi e-C.

Umqeqeshi wezeMpilo weZondlo kunye neChiropractic

Kwezinye iimeko, ukudumba okungapheliyo kunokuvela kukudumba okubukhali okungacimiyo, okwenzekayo xa umzimba ungenzi imichiza eyaneleyo enoxanduva lokucima impendulo yokuzikhusela komzimba. Uvavanyo lwegazi lokuvuvukala lungabandakanya iimvavanyo ezifumanisa iprotheyini ye-C-reactive kwaye i umyinge we-erythrocyte sedimentation sedation, elinganisa isantya seeseli ezibomvu zegazi ezihlala kwityhubhu yokuvavanya ebonisa ukuba kukho iikhompawundi ezininzi ezivuthayo. Indlela edibeneyo kunye neqela leengcali zonyango, kuquka i-chiropractic, unyango lwe-massage, ukuqeqeshwa kwezempilo, kunye ukondla, inokunceda ukukhulula nokukhusela ukuvuvukala.

Sondlo

  • Ukubonisana nengcali yezondlo kuyacetyiswa ukuba ufumanise kwaye ugqibe ngeyona ndlela yokutya/isicwangciso sesondlo somntu ngamnye.
  • Ingcali yezondlo inokucebisa ukongezwa okufana ne-vitamin D, i-magnesium, kunye nezongezelelo zeoli yeentlanzi.
  • Uhlalutyo lokwakheka komzimba luqhekeza izinto zomzimba zamanzi, iiprotheyini, iiminerali kunye namafutha anokufumanisa iimpawu zokudumba.

Chiropractic

Uhlengahlengiso lwe-Chiropractic lunceda ukunciphisa ukuveliswa kwee-cytokines okanye iiprotheni ezilawula iiseli ze-immune system. Ukuveliswa ngokugqithiseleyo kwee-cytokines kunokubangela ukusabela okubuhlungu okuvuthayo. Injongo yeChiropractic kukubuyisela umzimba ngokulungelelanisa i-vertebrae ukunciphisa uxinzelelo kwiimbilini kunye nokukhuthaza inkqubo ye-nervous enempilo. Xa umqolo kunye namanye amajoyina alungelelaniswa ngokuchanekileyo, imithambo-luvo isebenza ngokuchanekileyo, ibuyisela i-biomechanics yomzimba kwisiqhelo.

Iziphumo ze-InBody

Ucaphulo

Galbete C, Kröger J, Jannasch F, et al. Ukutya kweNordic, ukutya kweMeditera, kunye nomngcipheko wezifo ezingapheliyo: isifundo se-EPIC-Potsdam. BMC Med. 2018;16(1):99.

Lankinen M, Uusitupa M, Schwab U. Nordic Diet kunye nokuvuvukala-Uphononongo lwezifundo zokuQaphela kunye nokuNgenelela. Izondlo. 2019;11(6):1369.

Ricker MA, Haas WC. I-Anti-Inflammatory Diet kwi-Clinical Practice: Uphononongo. Isondlo kwi-Clinical Practice. 2017;32(3):318-325.

Santiago-Torres M, Tinker LF, Allison MA, et al. Uphuhliso kunye nokuSetyenziswa kweNqaku lokuTya iMexican yeNdabuko ngokuNxibelelanisa neNkqubo yokuKhusela kunye noKuchasana kwe-insulin phakathi kwabasetyhini baseMexico. J Nutr. 2015;145(12):2732-2740.

Valerino-Perea, Selene, et al. "Inkcazo yokutya kweMexican yesiNtu kunye nendima yayo kwiMpilo: ukuphononongwa okucwangcisiweyo." Izondlo vol. 11,11 2803. 17 Nov. 2019, doi:10.3390/nu11112803

Yang, Yoon Jung, et al. "Ukutya kwe-flavan-3-ols kunye nomngcipheko we-metabolic syndrome kubantu abadala baseKorea." Uphando lwezondlo kunye nokuziqhelanisa vol. 6,1 (2012): 68-77. doi:10.4162/nrp.2012.6.1.68

Indlela Ukutya kunye nezongezo zesondlo ezichaphazela ngayo iintlungu ezingapheliyo

Indlela Ukutya kunye nezongezo zesondlo ezichaphazela ngayo iintlungu ezingapheliyo

by | Ukutya, nezongezo

Isondlo yindlela umzimba osebenzisa ngayo ukutya okusetyenzisiweyo. Isondlo sidlala indima kwintlungu engapheliyo; indlela yokuphila inokuba nefuthe kwindlela ukutya okunegalelo ngayo ekuguleni/kwizifo. Unobangela oqhelekileyo weentlungu ezingapheliyo ukudumba okungapheliyo kwenkqubo. Ukuvuvukala kudlala indima kwiimeko ezininzi zezifo ezingapheliyo, kuquka isifo sikashukela, isifo senhliziyo kunye nomhlaza. Ukunciphisa ukuvuvukala kunokufezekiswa ngokulungelelanisa ukutya ukuze abantu babuyele ekuziveni ngcono ngokukhawuleza kunye nokubanceda ekugcineni kunye nokuphucula impilo yabo yonke. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inikezela ngesikhokelo sokutya kunye nezongezo zesondlo njengenxalenye yesicwangciso sonyango lomntu.

Indlela Ukutya kunye neZongezo zezondlo ezichaphazela ngayo iintlungu ezingapheliyo

Ukuvutha

Injongo yempendulo yokuvuvukala ibandakanya:

  • Zibeke bucala iintsholongwane eziyingozi, iintsholongwane, okanye iiseli ezonakeleyo.
  • Gubha ngaphandle iiseli ezifileyo kunye nezinye izinto ezonakalisayo.
  • Qalisa inkqubo yokulungisa/yokuphilisa.

Iintlobo zokuvuvukala

  • Ukuvutha kwendawo kwenzeka kwindawo yokwenzakala okanye usulelo.
  • Iqatha elikrunekileyo eliye lidumbe kwaye libe buhlungu okanye inxeba elosuleleka lize libebomvu kwaye lidumbe yimizekelo yokudumba kwendawo.
  • Ukuvuvukala kwenkqubo kwenzeka kuwo wonke umzimba. Izinto zangaphandle zinokubangela olu hlobo lokuvuvukala.
  • Usulelo lweNtsholongwane kunye neBhaktheriya.
  • I-Allergens okanye i-toxins ekutyeni nakwindawo engqongileyo.
  • ukutshaya
  • Ukusela utywala
  • Isenokuvuswa zizinto zangaphakathi, eziquka:
  • istres
  • ukutyeba
  • Iimeko ezizenzekelayo
  • Ukwahluka kwemfuza

Ukuphucula Ukutya kunye neZongezo zeZondlo Isiphumo kwiintlungu ezingapheliyo

Umzimba udinga iiprotheyini, iicarbohydrates, amafutha, ifayibha, iivithamini, kunye neeminerali kwimpilo kunye nokuthintela izifo ezingapheliyo.

  • Ukutya okunokutya kunokunyusa umsebenzi we-nervous system, i-immune system, kunye nenkqubo ye-endocrine echaphazela ngokuthe ngqo iimpawu zentlungu kunye neziqephu.
  • Ukulahlekelwa ubunzima kunciphisa uxinzelelo olongezelelweyo kumalungu kunye nokunciphisa ukukrala.
  • Ukutya kunye nobume bobunzima buchaphazela umngcipheko kunye / okanye ubunzima bezinye izifo ezingapheliyo ezibandakanya:
  • Izifo zengqondo
  • Diabetes
  • Ukuxhalabisa
  • ukudakumba
  • Ngokuqhelekileyo zenzeka ngaxeshanye neentlungu ezingapheliyo.

Ukuguqulwa kokutya okumiselweyo, ekwabizwa ngokuba lunyango lokutya lubandakanya:

  • Ukulungelelanisa ukutya okupheleleyo.
  • Ukongezwa kwisondlo ngezondlo ezithile.
  • Ukutshintsha iipatheni zokutya ukukhuthaza ilizwe lokuzila ukutya.

Iinzuzo ziquka:

  • Ukunciphisa ikhalori
  • Ukonyuka kwama-antioxidants
  • I-prebiotic supplementation kwimpilo yesisu.

Ezi ndlela zinempembelelo entle izifo ezibangelwa yintlungu engapheliyo kunye nokukhuthaza iinzuzo zesibini, kubandakanywa:

  • Ukunciphisa iintlungu kunye nokulawula.
  • Ukukhuthazwa okulungileyo kwempilo kunye nokuphila kakuhle.
  • Ukunciphisa i-comorbidities ezifana nokutyeba kunye nesifo senhliziyo.
  • Ukunciphisa iindleko zonyango.

IiVithamini kunye neMineral Supplements

Ukutya kunye nezongezo zesondlo zibonelela ngezondlo eziyimfuneko kumzimba owonakeleyo, ovuthayo okanye owenzakeleyo. Izongezo zokutya ziphucula impilo yonke kunye nokuphila kakuhle.

  • I-Vitamin D kunye ne-calcium iipilisi zinceda ukugcina impilo yethambo, njengoko amanqanaba aphantsi e-vitamin D angakhokelela umqolo obuhlungu.
  • I-Omega-3 i-acid acids nceda ukunciphisa ukuvuvukala.
  • iivithamini E kwaye C, Idityaniswe ne zobhedu, uncedo ngokuveliswa kwegazi, ukulungiswa kwezicubu, kunye nempilo yengqondo kunye nolusu.
  • Acid Folic inokunceda kwiintlungu ezidibeneyo kunye neentlungu ze-myofascial.
  • B iivithamini inokunceda ngeentlungu kwaye ithintele ukungasebenzi kakuhle kwesibindi.

Izongezo zesondlo zixhasa umzimba de umzimba kunye/okanye amalungu aphile ngokuchanekileyo. Ukuchacha kukwenzakala kunokubangela uxinzelelo lomzimba olunokuphazamisa inkqubo yokuphilisa. Ukutya kunye nezongezo zesondlo zikhawulezisa inkqubo yokuphilisa kunye nokubuyisela ngoku:

  • Ukunceda ukoyisa ukunqongophala kokutya.
  • Ukuphucula umsebenzi we-immune system.
  • Ukukhupha i-toxins.
  • Ziqulethe i-antioxidants ezinceda umzimba ukuba uhlale ungenatyhefu.

I-Chiropractic ibuyisela kwaye ilungelelanise umzimba ngokubandakanya izongezelelo ukondla izicubu zomzimba kunye nokuchacha ngokugqibeleleyo kukwenzakala.

Isondlo soMzimba

Ucaphulo

Dragan, Simona, et al. "Iipateni zokutya kunye nongenelelo lokunciphisa iintlungu ezingapheliyo." Izondlo vol. 12,9 2510. 19 Aug. 2020, doi:10.3390/nu12092510

Lee, Mi Kyung, et al. "Ukusetyenziswa kwesikhokelo sesondlo ngaphakathi kolawulo lwesigulane se-chiropractic: uphando lwee-chiropractors ze-333 ezivela kwinethiwekhi yophando esekelwe kwi-ACORN." Unyango lweChiropractic & manual vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

Li, Chuan, et al. "I-Macrophage polarization kunye ne-meta-inflammation." Uphando loguqulo: ijenali yelebhu kunye namayeza eklinikhi vol. 191 (2018): 29-44. doi:10.1016/j.trsl.2017.10.004

Isondlo kunye neentlungu ezingapheliyo www.iasp-pain.org/resources/fact-sheets/nutrition-and-chronic-pain/

Pahwa R, Goyal A, Jialal I. Ukudumba okungapheliyo. [Ihlaziywe ngo-2021 ngoSeptemba 28]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK493173/

I-Spondylitis Anti-Inflammation Diet

I-Spondylitis Anti-Inflammation Diet

by | Arthritis, Ukutya

I-Spondylitis Anti-Inflammation Diet: Abantu abaneentlungu ezingapheliyo ezibuhlungu banokucetyiswa ukuba babe nee-vertebrae ezimbini okanye ngaphezulu ezidityanisiweyo ukulungisa ingxaki / kunye nokunciphisa intlungu. Nangona kunjalo, ifom ye ukudumba kwamathambo omqolo inokubangela ukuba i-vertebrae idibanise ngokwayo, eyaziwa ngokuba yi-ankylosing spondylitis. Enye indlela ecetyiswayo yokuzisa isiqabu kwiintlungu kukutya ukutya okuchasene nokudumba. Uphononongo lubonise ukuba ukutya okunokuvuvukala okuncinci kunokunceda ukuphucula spondylitis iimpawu.

I-Spondylitis Anti-Inflammation Diet

I-Spondylitis Anti-Inflammation Diet

I-Ankylosing spondylitis sisifo esiqhubekayo sokuvuvukala esichaphazela ngokukodwa umqolo; nangona kunjalo, iimpawu zomntu ngamnye ziyahluka. Iimpawu ziquka ukuqina kunye nentlungu entanyeni, ezinqeni, umva ophantsi, kunye nokukhathala. Ayikho intsingiselo yepateni ecacileyo:

  • Iimpawu zinokuphucuka.
  • Iimpawu zinokuba mandundu okanye zigqabhuke.
  • Iimpawu zinokuyeka ixesha elithile.

Abasetyhini bachaphazeleka rhoqo kunamadoda ngaphandle konobangela waziwayo. Alukho unyango lwe-ankylosing spondylitis, kodwa unyango kunye nokuzinyamekela kunokucothisa ukuqhubeka kwesi sifo kwaye kuncede ukulawula iimpawu.

Ukutya kunye noKudumba

Ukutya akusiyo ingcambu yesifo sokuvuvukala, kodwa ukutya ukutya okubangela ukudumba zinokuzenza zibe mandundu iimpawu. Ukunciphisa ukuvuvukala kunokuncedisa ukunciphisa intlungu.

  • Ukuphelisa ukutya okubangela okanye ukwandisa ukuvuvukala kunconywa ukunceda umzimba ube namandla kwaye ulawule iimpawu.
  • Enye indlela kukudibanisa spondylitis anti-ukudumba ukutya.
  • Iingcali zonyango ezisebenzayo inokunceda ukukhokela abantu ekwandiseni ukutya okunempilo kunye nokuyisebenzisa ukunciphisa iintlungu kunye neempawu.
  • Ukuba umntu unemfuza, ukutya kwakhe kunokubaluleka ukuthomalalisa iimpawu kwaye uncede ukuguqula isifo se-autoimmune.

Ukutya okuchasene nokudumba kwe-spondylitis kufuneka kutyebe kwimifuno, iziqhamo, iinkozo, kunye ne-omega-3 fatty acids. Ubungqina bubonisa ukuba ukutya okuphantsi kwesitatshi kunokukhokelela ekusebenzeni kancinci kwe-spondylitis ye-ankylosing. Isitatshi esisezantsi sinokunceda ukunciphisa ubukho be Klebsiella pneumoniae, ibhaktheriya eyondla kwi-starch kwaye yinto eyaziwayo yokuqala kunye nophuhliso lwe-spondylitis ye-ankylosing.

Ukutya okuKutyiweyo

Imifuno eluhlaza

  • Ezi ziquka isipinatshi, i-kale, i-Swiss chard, kunye ne-collard eluhlaza equlethe magnesium kwaye polyphenols oko kunciphisa ukudumba.
  • Ezi zinokuba zikrwada okanye ziphekwe ngegalikhi kunye neoyile yomnquma eyongeziweyo ukuze kwandiswe inzuzo.

Imifuno yeCruciferous

  • Ezi ziqulathe sulforaphane, i antioxidant oko kubandakanya ikholifulawa ye-broccoli kwaye inokutyiwa ikrwada okanye iphekwe, yosiwe ngeoyile yomnquma, igalelwe i-sauteed, kunye ne-stir-fried.

Imifuno yeAllium

  • Ezi ziqulethe iikhompawundi zesulfuric kunye iquercetin, a i-flavonoid oko kunceda ukunciphisa ukuvuvukala.
  • Ezi ziquka itswele elibomvu nelityheli, iiliki, ikonofile, neshallots.
  • Zinokutyiwa zikrwada okanye ziphekwe kwiisaladi, kwi-stir-fry, kunye neesandwich.

Iibhere

  • Ezi ziqulathe i-anthocyanin, i-antioxidant flavonoid, kunye nezinye i-antioxidants kunye ne-polyphenols ezinceda ukuvutha.
  • Ezi ziquka amaqunube, amaqunube, amaqunube, amaqunube amnyama kwaye angatyiwa ekrwada, kwi-smoothies, kwiisaladi, kunye ne-oatmeal, okanye axutywe kwiyogathi engenasweet.

Fruits

  • Iziqhamo ezithile ziqulethe i-quercetin kunye ne-polyphenols ukunceda ukuvuvukala.
  • Ezi ziquka ii-apile, i-cherries, iiorenji.

Iioli ezisempilweni

  • Qinisekisa ioleocanthal esebenza ngokufana namayeza achasene nokudumba kunye ne-antioxidant eyahlukeneyo.
  • Ezi ziquka ioli ye-olive yokupheka ubushushu obuphantsi kunye ne-oyile yeeavokhado ekuphekeni ubushushu obuphezulu endaweni yebhotolo kunye nemajarini.
  • Inokunikwa kwiimpahla zokunxiba kwaye igalelwe ukutya.

Amantonga kunye nembewu

  • Ezi ziqulathe i-alpha-linolenic acid, oluluhlobo lwe-omega-3 fatty acid.
  • Imizekelo ibandakanya i-walnuts, i-almonds, i-peanuts, i-pistachios, imbewu ye-chia, kunye ne-flaxseeds yomhlaba.
  • Ezi zinokuhanjiswa njengee-snacks, iisaladi, ezixutywe kwisitya esisecaleni, ukuthambisa, okanye ukongeza kwiyogathi engenaswekile okanye ioatmeal.

Iintlanzi ezinamafutha

  • I-Omega-3 fatty acids inceda ukunciphisa ukuvuvukala.
  • Imizekelo ibandakanya isalmon, cod, rainbow trout, mackerel, kunye nesardadi.
  • Ezi zinokubhakwa, zigcadwe, zosiwe, zixutywe kwiisaladi, kwaye ziqhotse.

Kuphephe Oku Kutya

Xa uhlengahlengisa indlela yokuphila kwi-spondylitis ukutya okuchasene nokudumba, gxininisa ekunciphiseni okanye ekususeni ukutya okucutshungulweyo kunye namafutha ahluthayo. Ezi ziquka:

  • Iiswekile ezivela kuyo yonke imithombo efana nesoda, iziselo ezineswekile, ishukuma, iilekese, kunye nezimuncumuncu.
  • Amafutha eTrans, afana nalawo akukutya okuqhotsiweyo okufana neetships kunye neefries.
  • Isitatshi, ezifana nezifumaneka kwiitapile.
  • Icarbohydrates ecocekileyo, iinkozo ezicutshungulweyo eziquka isonka esimhlophe, kunye namaqebengwana.
  • Inyama ebomvu.
  • Abanyolukile.
  • Zobisi.
  • Amaqanda.

Abantu banokungabi nazimpawu ngokutya okuthile, kodwa oko akuthethi ukuba ukutya kufuneka kutyiwe. I-gluten, ubisi, kunye namaqanda zinokubangela iingxaki ezinokuthi zibekho njengoko zibeka esichengeni amathumbu kunye namajoni omzimba. Ezi zinto zinokubuyisela umva ukuphiliswa okanye uxolelo lomntu.

UkuBumbiswa kweBhunga

Kwenzeka Ntoni Emzimbeni Xa Kutyiwa Isiqhamo

Isiqhamo senziwe ngeswekile elula ebizwa fructose, ukubonelela umzimba ngomthombo wamandla wecarbohydrate. Iswekile yendalo umzimba uyifumana kwiqhekeza lesiqhamo ayifani nefructose esetyenzisiweyo yongezwa kwiimveliso ezicutshungulwayo ezifana isiraphu yengqolowa ye-fructose. Iimveliso ezicutshungulwayo zihlala zizaliswe ngeekhalori ezingenanto kunye nesondlo esincinci kakhulu. Xa umzimba uneziqhamo, isibindi siqhuba i-fructose ngaphambi kokuba ifunxwe ngamathumbu amancinci. Research ibonisa ukuba ukubeka amathumbu kukutya okutyebileyo kwefayibha ngakumbi njengeziqhamo kunceda amathumbu ukuba afezekise imeko echasene nokutyeba ngokwandisa ibhaktheriya elungileyo kunye nokunciphisa ukutyeba. iibhaktheriya ezityebileyo. Izakhamzimba ezingundoqo ezisuka kwiziqhamo ziquka:

  • Ifayile
  • Vitamin C
  • Vitamin B1

The USDA icebisa ukuba kwenziwe isiqingatha sesidlo/ipleyiti nganye ibe sisiqhamo nemifuno.

Ucaphulo

UPapasho lwezeMpilo lwaseHarvard. (NgoNovemba 16, 2021) “Ukutya Okulwa Nokudumba.” www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Macfarlane, Tatiana V et al. "Ubudlelwane phakathi kokutya kunye ne-ankylosing spondylitis: uphononongo olucwangcisiweyo." Ijenali yaseYurophu ye-rheumatology vol. 5,1 (2018): 45-52. doi:10.5152/eurjrheum.2017.16103

Nielsen, Forrest H. "Ukunqongophala kweMagnesium kunye nokwanda kokuvuvukala: iimbono zangoku." Ijenali yophando lokudumba vol. 11 25-34. NgoJanuwari 18 2018, doi:10.2147/JIR.S136742

URashid T, uWilson C, u-Ebringer A. Ikhonkco phakathi kwe-Ankylosing Spondylitis, i-Crohn's Disease, i-Klebsiella, kunye ne-Starch Consumption. UClin Dev Immunol. 2013;2013:872632. doi: 10.1155/2013/872632.

Sharma, Satya P et al. "Iimpembelelo eziPhakamisayo zeSiqhamo ekutyebeni kakhulu." Izondlo vol. 8,10 633. 14 Okt. 2016, doi:10.3390/nu8100633

van Buul, Vincent J et al. "Iingcamango ezingezizo malunga neeswekile ezinefructose kunye nendima yazo kubhubhani wokutyeba." Uphononongo lophando lwezondlo vol. 27,1 (2014): 119-30. doi:10.1017/S0954422414000067

Ubomi boMzimba, Ukutya, kunye neChiropractic

Ubomi boMzimba, Ukutya, kunye neChiropractic

by | Ukutya, isondlo

Ukutya okunempilo kunye nokutya okufanelekileyo kubalulekile kwimpilo yomzimba jikelele kunye nempilo yomzimba. Ukutya okungafanelekanga kunokukhokelela ekungakwazini komzimba ukulungisa izihlunu, kuchaphazela ukuxinana kwemisipha, kuchaphazela amanqanaba olwelo kwiiseli, ukusebenza kwamalungu, kunye nokusebenza kwemithambo-luvo. Abantu abafumana unyango lwe-chiropractic rhoqo badla ngokufumana ukubanda kunye nezifo ezimbalwa, ukunciphisa iintlungu kunye neentlungu, kunye nokuphucula isimo sengqondo jikelele. Kukho iinketho zesondlo kunye nokutya okuthile okucetyiswayo ngabantu ukuba bakulandele ukuze bafumane ezona zibonelelo zininzi kunyango lwe-chiropractic. Ukutya okunempilo, i-hydration efanelekileyo, umthambo, kunye nokuphumla kunokunceda ukugcina umzimba usendleleni eya kwimpilo ephezulu.

Ubomi boMzimba, Ukutya, kunye neChiropractic

Ukudumba kokutya okungalunganga

Ukutya okungafanelekanga kunye nemikhwa emibi yokutya kubangela ukuba umzimba ungasebenzi kakuhle. Umzimba udiniwe kwaye udiniwe, oko kubangela ukuba uphuke. Abo bathanda ukutya okucoliweyo, iswekile, kunye neekhalori ezingenanto ezingenasondlo babeka imizimba yabo emngciphekweni wokudumba. Ukuvuvukala kunokukhokelela kwiintlungu zemisipha, iintlungu ezidibeneyo, kunye nezinye Imeko ze zempilo. Ukudumba okungapheliyo ekuhambeni kwexesha kunokukhokelela koku:

  • Umonakalo weDNA
  • Ukufa kwezicubu
  • Ukonakala kwangaphakathi
  • Zonke zinxulunyaniswa nophuhliso lwezifo ezininzi, kubandakanywa nomhlaza.

Ukutya Okusempilweni ngokwasemzimbeni

Abantu baqala ukuziva bebhetele kwaye besempilweni xa besitya ukutya okupheleleyo. Kunokuba nzima ukwenza utshintsho kwabo batya kakubi iminyaka, kodwa xa sele kuqalisiwe, uninzi lwabantu luziva lungcono kwangoko.

Imifuno ephunga

  • Yitya iintlobo ngeentlobo zemifuno enyamezelekayo.
  • Ukuphunga kuphucula ukusetyenziswa / ukufumaneka kwezinto zokutya kunye nokunciphisa intsalela ecasulayo emathunjini, okukuvumela ukuba uzibuyisele.
  • Ngokuchasene nokudumba, kucetyiswa ukuphepha iitumato, iitapile, isitshalo seqanda, kunye nentsimbi yepepile.

ngomane

  • Nayiphi na i-nut enyamezelekayo ngaphandle kwamantongomane, njengama-almonds, i-cashews, i-nuts ye-brazil, imbewu ye-sunflower, kunye ne-walnuts zonke ziyacetyiswa.

Imifuno

  • Naziphina iimbotyi ezinyamezelekayo njengeeertyisi, iilentile, iimbotyi zezintso, iimbotyi zepinto, iimbotyi zesoya, iimbotyi zemung, iimbotyi zegarbanzo, kunye neembotyi zeadzuki.

Iingqolowa

  • Kucetyiswa ukuba utye ikomityi enye ukuya ezimbini zeenkozo eziphekiweyo ngosuku.
  • Ezi ziquka i-millet, i-basmati okanye irayisi emdaka, iquinoa, ibhali, i-buckwheat, i-oatmeal, kunye ne-amaranth.
  • Kucetyiswa ukuba ungatyi ingqolowa, ingqolowa, okanye ngenye indlela.
  • Akukho sonka, cwangcisa ukutya ukuze isonka singafuneki, njengoko isonka sinokunyusa amanqanaba eswekile kwaye sandise uphawu oluvuthayo.

Intlanzi

  • Kukhethwa intlanzi yolwandle olunzulu olubandakanya i-salmon, i-halibut, i-cod, i-sardines, i-tuna, i-mackerel.
  • Intlanzi ifanele igxothwe, ibhakwe, ifakwe ngomphunga okanye yosiwe.
  • Akukho ntlanzi okanye i-swordfish.

Inkukhu kunye neTurkey

  • Yidla inyama emhlophe kuphela kwaye ungadli ulusu.
  • Inkukhu kufuneka ibhakwe, yosiwe, okanye ifakwe ngomphunga.
  • Uluhlu lwasimahla okanye inkukhu ephilayo ikhethwayo.

I ziqhamo

  • Ikrwada yeyona ilungileyo, inokubhakwa ngesantya esiphantsi kwaye yenziwe ijusi.
  • Iiapile, iiavokhado, iiblueberries, icheri, iipayinaphu ezintsha, iigwava, iilamuni, iilime, iiorenji, ipapaya, amaqunube, amaqunube.

Abangcamli

  • Enye yezinto ezibalulekileyo ezicetyiswa ngabagqirha be-chiropractor kukusika izimuncumuncu ezenziweyo kunye neswekile egqithisileyo.
  • Izixa ezincinci zesiraphu yemaple, isiraphu yerayisi, isiraphu yerhasi, kunye nobusi.
  • Iminqweno yeswekile inokuphetshwa ngokutya iiprotheyini ngesidlo ngasinye.

Amanzi kunye neTea zeHerbal

  • Sela iiglasi zamanzi ezisi-8 ukuya kwezili-10 yonke imihla.
  • Sela iikomityi ezi-2 ukuya kwezi-4 ze itiye, ndarhabula kancinci ngorhatya.

UkuBumbiswa kweBhunga

Antibiotics

Antibiotics ziyilelwe ukunyanga usulelo lwebhaktiriya ngokubulala iintsholongwane ezihlaselayo. Nangona kunjalo, i-antibiotics ayizahluli iibhaktheriya ezilungileyo kwembi. Ngenxa yoko, unyango lwe-antibiotic kuphela iintsuku ezintathu ukuya kwezine inokuguqula umthamo wentsholongwane emathunjini kunye nokwahluka. Uphononongo lubonise ukuba abantwana basemngciphekweni ngakumbi njengoko ukuncitshiswa kweebhaktheriya zamathumbu kuye kwanxulunyaniswa nokutyeba kwabantwana. Ngenxa yesi sizathu, qiniseka ukuba landela imiyalelo kagqirha xa usebenzisa amayeza okubulala iintsholongwane. Ukuchitha ixesha ngaphandle rhoqo kunokunceda ukwandisa ukuvezwa komzimba kwizinto ezahlukeneyo ze-microbial. Ukwenza isitiya yindlela entle yokungcola ngomhlaba ukuqhelana kwakhona nezihluma zamathumbu kunye nokugcina impilo entle yomzimba.

Ucaphulo

Fritsche, uKevin L. "Inzululwazi ye-fatty acids kunye nokuvuvukala." Ukuqhubela phambili kwisondlo (Bethesda, Md.) vol. 6,3 293S-301S. 15 Meyi. 2015, doi:10.3945/an.114.006940

Kapczuk, Patrycja et al. “Żywność wysokoprzetworzona i jej wpływ na zdrowie dzieci i osób dorosłych” [Ukutya okugayiweyo okuphezulu kunye nefuthe lako kwimpilo yabantwana nakubantu abadala]. I-Postepy biochemii vol. 66,1 23-29. 23 Matshi 2020, doi:10.18388/pb.2020_309

URicker, uMari Anoushka, kunye noWilliam Christian Haas. "Ukutya okuchasene nokudumba kwiKlinikhi: Uphononongo." Isondlo kwisenzo seklinikhi: ukupapashwa ngokusemthethweni kwe-American Society for Parenteral and Enteral Nutrition vol. 32,3 (2017): 318-325. doi:10.1177/0884533617700353

USerafini, uMauro, kunye no-Ilaria Peluso. "Ukutya okuSebenzayo kwiMpilo: Indima ye-Antioxidant edibeneyo kunye ne-Anti-Inflammatory yeZiqhamo, imifuno, imifuno, iziqholo kunye ne-cocoa ebantwini." Uyilo lwangoku lwamayeza vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235

Wahlqvist, uMark L. "Ubume bokutya bubalulekile kwimpilo ephezulu." Ukutya kunye nomsebenzi vol. 7,3 (2016): 1245-50. doi:10.1039/c5fo01285f