Ukuhla ukusinda
UkuNciphisa Ubunzima bekliniki ngasemva. Abantu abatyebileyo okanye abatyebileyo kwaye bakhathazwa ziintlungu zangasemva abanakuqaphela ukuba ubunzima babo obugqithisileyo bunegalelo kwiintlungu zabo. Yinto eyaziwayo ukuba abantu abatyebe kakhulu basengozini yokuqaqanjelwa ngasemva, iintlungu zamalungu, kunye noxinzelelo lwemisipha. Ayisiyiyo kuphela intlungu yentlungu, kodwa ezinye iimpawu zabantu abatyebileyo okanye abatyebileyo banokubandakanya ukukhathala, ukuphefumula ubunzima, kunye / okanye ukuphefumula okufutshane ngexesha elifutshane lomsebenzi womzimba. Xa oku kusenzeka, abantu baqala ukuphepha ukusebenza ngokomzimba, okukhokelela kwiintlungu kunye nezinye iimeko ezingalunganga.
UDkt Jimenez uzisa I-PUSH-njengo-Rx Inkqubo, eyiprogram eyilwe ngumqeqeshi we-agility-agility kunye nogqirha we-physiology kunye neminyaka engama-40 yamava. Inkqubo luphononongo olubanzi lwendlela yobuchule obusebenzayo, ubuchwephesha bomzimba, kunye nentshukumo egqithisileyo kumbindi wayo.
Umfanekiso ocacileyo wobungakanani bomzimba uvela ngovavanyo oluqhubekayo noluneenkcukacha lwabathengi abashukumayo naphantsi kwemithwalo yoxinzelelo ephantsi kweliso elibukhali. Le nkqubo ngohlengahlengiso oluqhubekayo oluguquguqukayo luncede uninzi lwezigulane zethu ekulahlekeni kwazo kobunzima. Ngaphezu koko, ziba ngokukhawuleza kwaye zomelele. Iziphumo zibonisa ukuphuculwa okucacileyo kobuchule kunye nesantya kungakhathaliseki ubudala. Kanye kunye nokuqeqeshwa ngokomzimba, uDkt Jimenez kunye nabaqeqeshi banika iingcebiso zondlo.
by UGqr Alex Jimenez | IPodcast yekliniki yangasemva, Lolonga, ukuphila qete, impilo, isondlo, yokuzonwabisa, Ukuhla ukusinda, Ukuphila
intshayelelo
Kwi-podcast yanamhlanje, uDkt Alex Jimenez kunye nomnikazi wePUSH Fitness, uDaniel Alvarado baxoxa ngendlela iPUSH eyadalwa ngayo kwaye ibonise indlela ukukhuthaza okufanelekileyo kunokunceda abantu bafezekise iinjongo zabo kunye nokuphucula impilo yabo yonke kunye nokuphila kakuhle.
ingxoxo
UDkt Alex Jimenez kunye nomnikazi wePUSH Fitness, uDaniel Alvarado bazisa ipodcast yanamhlanje.
[00:00:01] UDaniel Alvarado: Uyazi ukuba yintoni ebagcina behamba kwaye bekhula kwaye bephila? Ndixelele. Yenye intlanzi yekati okanye elo rhamncwa. Ngoko asinakuze sibe namarhamncwa ebomini bethu. Sihlala sibambekile, kwaye akukho nto siqhubela phambili ngayo. So qho xa sicela uThixo ukuba asuse I stress okanye uThixo awususe lomcimbi. Siyamcela uThixo ukuba asenze sibe buthathaka, singabi namandla. KULUNGILE. Kuba endaweni yokubuza ngathi, “Hee Thixo? Ndenze ndiyile ngakumbi. Ndenze ndibe nomdla ngakumbi, ndenze ndibe nomonde ngakumbi. " Siyacela, heyi, yisuse le, kodwa ke sisafuna yonke enye into ehamba nayo. Isebenza njani loo nto? Akukho lula.
[00:00:41] UGqr. Alex Jimenez DC*: Andazi. Ndithetha ukuthi, ukuba ucinga ngayo siqala ukuzalwa. Akukho lula. Ufanele ube mnye kwi-sperm yetriliyoni, ngokwenene, kwaye nguThixo kuphela ocacileyo ukuba awufumani kuqala kwelo qanda, ugqibile. Ke ukusukela kumzuzu apho sinikwe ithuba, sikwindawo yentshabalalo kwasekuqaleni. Ngokuchanekileyo. Ngoko ke, eneneni, kwakutheni ukuze la madlozi afikelele kwelo qanda? Ngoko unokudlula kwaye ulwe kuyo.
[00:01:19] UDaniel Alvarado: Kulungile, ke ucinga ngayo yonke enye into malunga nendlela abantu abakhalaza ngayo, indlela abantu abathetha ngayo, uyazi, ndifuna imali eninzi, ndifuna le, kodwa abajongi i-backstory yomntu wonke, i-backend kunye nasemva kwekhethini. . Bacinga, "Owu ndoda, Jimenez, ungugqirha?" Awuyazi ukuba zingaphi izihlandlo ophulukene nazo kwaye wakha ngokutsha umsebenzi wakho wokuziqhelanisa okanye ukuba ungumnikazi wejim kwaye awukayenzi. Awazi ukuba kufuneka ungene kangaphi ngo-4:00 ekuseni ukuze uzilolonge kuba kufuneka uqeqeshe abantu imini yonke ukuqinisekisa ukuba eli shishini lihlala lihleli. Uyazi, abantu abawuboni ngasemva. Uyabona, bayakhawuleza ukuthi, Owu, kufanele kube lula. Hayi, akukho lula ude ungene ezihlangwini zomntu kuba kufuneka utyikitye iitshekhi. Nguwe omele uhlale ebusuku kwaye ukhangele umvuzo. Nguwe ekufuneka ube nobuchule kwaye ucinge ukuba uza kuphila njani. Nguwe osoloko uhleli kuyo. Uyazi, kangangoko ufuna ukukhaba emva kwaye uthethe nantoni na kwaye wenze oku, kwaye ndingathanda ukusebenza iiyure ezine okanye ezintlanu ngosuku. Lo ngumnqweno wam kunye nomnqweno wakho.
[00:02:23] UGqr. Alex Jimenez DC*: Luthando lwam nam.
[00:02:24] UDaniel Alvarado: Yaye ngaba sinako? Hayi, kulungile. Kufuneka senze ntoni? Ngaba kufuneka silumke? Kufuneka siqeqesheke kwaye siqinisekise ukuba sinomyalelo ofanelekileyo wokuhlala phezu kweshedyuli. Hayi okanye ewe? Ngokuqinisekileyo. Ngokuchanekileyo. Yazi ke nditsho ke ekupheleni kosuku ukuba xa ungenayo into eleqayo ndithetha ukuba uyatyeba ulale wonqene.
[00:02:45] UGqr. Alex Jimenez DC*: Ndicinga ukuba indalo yenzelwe ukukuphelisa. U-Alex angatsho, uyazi, kukusinda, olona thintelo lufanelekileyo lweentlobo okanye nantoni na angayibiza ngayo xa ekwi-biochemistry. Uyabona, kufuneka ndikuxelele akukho lula ukuba ngumnini weshishini. Ayiyo. Akukho lula xa ungalali. Oko ndanazi, ixesha nilifake kwasekuseni, nina apha ngo 4:30 ekuseni kwaye apha ngubani ixesha? Ngoku ulapha, kwaye silapha ukwabelana ngamabali athile. Uyazi, yenye yezinto apho iya kuthi ingapheli ubomi bethu bonke. Kodwa nantsi into ukuba awuyenzi, ayikukhuthazi ukuba ulunge kwinto oyenzayo, akunjalo? Uba buthathaka. Yonke into ihamba kakubi. Uqala kancinci inkqubo yokuyeka ukubakho.
[00:03:36] UDaniel Alvarado: Kunene. Ngoko ke sonke sifuna ukuphumla ukuze sihlaziyeke. Fumana ubugcisa. Ingqinwe ngokwenzululwazi. Kufuneka ukuba ukuseta kwakhona. Kuneke u. Kungenjalo, uya kutsha. Kunene? Kodwa emva kokuba zingaphi iintsuku zokuphumla, enye okanye ezimbini apho ufumana khona oku kuqhawula i-spastic. Emva koko, uya kuthi, "Kulungile, kulungile. Ndiphumle ngokwaneleyo.” Ngoko awuhlali ubambekile apho.
[00:04:04] UGqr. Alex Jimenez DC*: Hayi, kwaye ndithandazela iholide, akunjalo? Kwaye xa ndiyifumana, emva kweentsuku ezintathu, ndithi, kulungile, kulungile. Ndigqibile.
[00:04:10] UDaniel Alvarado: Masihambe.
[00:04:11] UGqr. Alex Jimenez DC*: Ewe, kulungile, ndiza kuqhekeza. Ndiza kwenza ntoni? Sinjalo ke.
[00:04:15] UDaniel Alvarado: Ngokuchanekileyo. Kodwa yiloo nto ekwenza ukuba uphumelele.
[00:04:17] UGqr. Alex Jimenez DC*: Ewe. Ewe, iyasiqhuba, kwaye iyasiqhubela ukuba sidale into esiyiyo. Kwaye ikwasinika umbono wokuba sizakwenza ntoni na. Xa siqala le podcast, uyazi, Daniel, sifuna ukufumana okanye ukuxelela abantu kancinci ibali le nto uyenzayo kwaye ubaxelele ngayo, uyazi, apho ubukhona kwaye bekusenzeka ntoni ngawe. KULUNGILE. Ke kum, kubaluleke kakhulu ukwabelana nabantu ngale nto yenzekayo. Ndihlala ndingumntu wokutsho, uyazi, ndiyabona ukuba usebenza nzima kangakanani, kwaye ndiyabona ukuba ungakanani umzamo owenzayo kwizinto. Kodwa ndingathanda ukwazi kancinci ngawe ukuba yintoni na ekwenzileyo kwaye luhlobo luni olukwenza ucofe kancinci. Xa ndixoxa ezi zinto, ndifuna ukukubuza ukuba yintoni le ikwenze ukuba uqale i-PUSH? Yintoni ekwenze ukuba uqale lo mbutho mkhulu kangaka?
Yaqala njani iPUSH Fitness
Umnikazi wePUSH Fitness, uDaniel Alvarado uchaza indlela iPUSH eyaqala ngayo.
[00:05:16] UDaniel Alvarado: Ndifuna ukufikelela kwinginginya yabantu kwaye ndincede abantu. Ke ngenene, dade wethu, usibali wam, mzalwana wam, sisuka sonke sivela emaqongeni njengoko ndithetha, sishumayela, sicula, nokuba kuyintoni na. Ndandisoloko ndiluhlobo lwegusha emnyama. Kwaye ndithetha ngendlela elungileyo kuba andizange ndiqeqeshwe ngendlela eyahlukileyo. Ndandinemvukelo nje. Loo nto yenza nayiphi na ingqiqo. Ndandifuna ukuyila eyam. Ukuba umntu uhamba ekunene, ndiya ekhohlo. Ukuba abantu bahamba ekunene, mna ndiya ekhohlo. Ndandisoloko ndizama ukufumana indlela eyahlukileyo, kwaye ndandinenkani ngokwaneleyo ukuba ndibe ngoyena uphumeleleyo ekupheleni. Kodwa yiloo nto eyandivumela ukuba ndenze le ndawo yokufikelela kwinginginya yabantu kwaye ibe neqonga lam lokutshintsha kubomi babantu.
[00:06:14] UGqr. Alex Jimenez DC*: Makhe ndikubuze xa uqala uku-PUSH; ibiyintoni isizathu sokuba uyiqale? Ubusoloko ukwimpilo entle okoko ndakwazi; ubusoloko ungene ekuqondeni okunzulu. Uyabona, ndiyathanda ukwabelana ngela bali nabantu malunga nokuqala kwam ukudibana nawe; waqhutywa. Ndithetha ukuthi, ubuzingela ulwazi. Ubuzama ukufumanisa ukuba yintoni le eyenza abantu baphawule, kwaye ufuna ukufundisa abantu… Iqhude elincinane, ndingatsho. Kodwa ekubeni ndineminyaka eli-18 ubudala, ndiyathetha, ngubani ongafanelekanga kuloo minyaka? Awuzange ubethelwe entloko amaxesha ambalwa. Kodwa uyenzile, kwaye wabelane ngayo nabantu, kwaye uyenzile loo nto. Kodwa ukwenze ntoni? Uqhutywe yintoni? Kuba kufuneka ndikuxelele, ndilikholwa elikhulu, uDaniel, malunga naxa uvavanya iintsapho, ndiyayibona indlela asebenza nzima ngayo utata wakho. Ndiyayibona indlela umama wakho angakholeleki ngayo kwinto ayenzayo. Uphumelela olu khuphiswano lwe-CrossFit kwi-meer drive nje. Kufuneka ucime izibane ukuze umkhuphe eludongeni kuba uyaqhubeka, akunjalo? Ndiyathetha, yintoni le uziva ukuba ikuqhubele kwaye yintoni eyaqala yonke ifilosofi yokuzama ukunceda abantu?
[00:07:24] UDaniel Alvarado: Ndithetha ukuthi, ubeka umzali wam indlela yokusebenza; abakhe bayeke. Abakayeki bazame ukuqhubela phambili nangona ubomi bubaphosela phantsi, kwaye baphumelele kwindlela yabo. Abayeki ukusebenzela umtshato wabo, ngokubhekiselele kuthando lwabo, ekukhonzeni omnye nomnye. Bandibonisa ukuba kufuneka sisoloko sibanceda abantu, yaye bayakhonzana. Bakhonza ecaweni, kwaye bakhonza naphi na apho baya khona. Nokuba utata uphi na, usoloko ezama ukundinceda. Ayinamsebenzi. Uzama ukukhupha inkunkuma yakho kunye netafile; nokuba yintoni na, uya kunceda. Kodwa kulapho ndafunda khona kuye. Awuyi ndawo kwaye ube naphi na apho uya khona. Uhlala ukhonza. Kwaye yingqondo yam yokumanyana kweenkolo ezo. Uyazi, yiBhayibhile. Naphi na apho ukhoyo, sifanele sikhonze abantu njengamadoda nabafazi. Sifanele ukukhonza omnye nomnye. Yiloo nto eyenza ukuba siphumelele. Uyazi, ujonga kuYesu eBhayibhileni, yaye wenza ntoni? Ukhonza abantu. Wayebanceda abantu. Hayi isiqhelo. Abona bantu bangaqhelekanga, abanganquliyo. Uyazi, bonke abantu ababefuna olona ncedo, ingelulo olwabo unqulo. Kwaye ndicinga ukuba yiloo nto endithanda ukuyenza. Ndiyakuthanda ukunceda abantu abafuna olona ncedo. Okungaqhelekanga. Ayingabo abantu abakulungeleyo ukuyeka. Ndithetha ukuthi, ungandivi kakubi, ndiyakuthanda ukubanceda. Kodwa ndicinga ukuba ndiyathanda ukunceda into engekhoyo.
[00:09:08] UGqr. Alex Jimenez DC*: Ewe. Yazi utheni xa usitsho ngotatakho enye into endiyiqapheleyo kukuba ndize apha ngentsimbi yesithandathu kusasa ndizozilolongela kube kuqhaqhazelisa amazinyo phandle kuqhaqhazelisa amazinyo. Ugqabhuke itayara. Utatakho ebefunqula eyedwa emotweni ukuze anyuse elo tayara. Ewe, yayiphambene. Ukufika kwam apho, ndandingathi, Ngaba lo mfo usebenza kuyo? Kwakungekho jekhi, wayeyichola ngokwakhe imoto. Utyhala loo nto kwaye ephakamisa isithuthi ukuze ifake itayara. Ndaba ngathi; Ufanele ukuba udlala ngam. Ubungazi nokuba ndikuxelele, kwaye uthe, “Ndoda, utata wam zange acele ncedo.”, uyazi, uyayenza loo nto. Yenye yezinto ozithethileyo, kwaye yile nto siyiyo. Singabazali bethu. Ekugqibeleni siye sibe ngabazali bethu ukusa kumkhamo othile, yaye loo nto niyiyo kakhulu. Iifilosofi zakho zikhokele i-PUSH fitness intourage, kwaye abantu abeza apha baye bafana neembaleki ezigqithisileyo. Ndixelele kancinane oko malunga nokuba yintoni ekuqhubele ukuba ukhethe iimbaleki njengendlela yakho yokukhonza.
[00:10:11] UDaniel Alvarado: Ndicinga ukuba ndiwabonile amandla okuba abantu banokutyhalelwa kuwo ukuba uyakholelwa kubo. Rhoqo, abantu baya kuthi, uyazi, abantu bazikholelwe, kodwa iyamangalisa into obona abantu beba yiyo okanye abantu okanye iimbaleki. Xa usithi, Heyi, ndiyakukholelwa. Umntu ongenguye umama wakho, ingenguye utata wakho, kuba luhlobo olulindelekileyo. Uyazi, hayi ukuba kufuneka bakuxelele loo nto, kodwa uyazi, luhlobo olulindelekileyo ngamanye amaxesha. Ulungile. Ewe, kanye. Kodwa ke unale nto yasemzini ithi, Ndiyakholwa ngentliziyo epheleleyo, kwaye ivelisa ngakumbi ngakumbi kuwe. Ndiyazi ukuba ndandinjalo, kwaye ndisakhumbula amaxesha ahlukeneyo apho wawundibetha egxeni wathi, uyazi. Wenza ntoni? Unako, kwaye ndahluke kakhulu; Andifuni mntu wokundishumayeza. Isenokuhamba, kwaye loo nto ikwenza ukuba uqhubele phambili ukuya kwinqanaba elilandelayo lentaba. Kwaye yile nto ndithanda ukuyibona njengento enokwenzeka onokuthi uyihlise kubo bonke abantu.
[00:11:32] UGqr. Alex Jimenez DC*: Xa uyibona, kakhulu uye wakwazi ukubona wonke umntu eqhekeka. Yintoni oyijongayo xa ubabona bebetha olo donga xa uqala ukusebenza nomntu oneseti ethile, nawuphi na umdlalo abakuwo, okanye athini na amaphupha abo? Ukunciphisa umzimba okanye nantoni na. Yintoni le uyikhangelayo?
[00:11:50] UDaniel Alvarado: Ukubona isizathu sokuba bayeke. Ngaba badinwe ngokwenene, okanye ngaba bakhuliswe kakhulu libutho labantu kangangokuba abasakwazi ukuzityhala? Luluntu olunovakalelo kule mihla; awukwazi ukutyhala abantwana kuba beziva buhlungu okanye bazive ngale ndlela okanye ngaleya ndlela. Kwaye ngamanye amaxesha kuba ngathi kufuneka uvuse iimpundu zakho; ukuba akunjalo, aniyi kuyenza kobu bomi. Akukho nto iza lula, kwaye ndicinga ukuba silindele ukuba izinto zibe lula kuba, uyazi, sivelisa i-microwave, apho yonke into ifuna ukwenziwa ngokukhawuleza. Ngoko ke ndikhangela isizathu sokuba kutheni beyeka. Yiyo le nto badiniweyo, kwaye baya kulahla? Konke kulungile. Kodwa uyakhumbula ukuba xa ndandisebenza nawe, ndaya kwindlu yangasese ndaza ndachitha. Ndabuya kwangoko. Ngoba? Ngoba yilento uyakha nalomntu that respect, you know, why uzofuna umntu olingana nawe xa enzima, uyayazi?
[00:12:59] UGqr. Alex Jimenez DC*: Ewe, ngokuchanekileyo.
[00:13:00] UDaniel Alvarado: Uza kubabala njani? Uxhomekeke njani kuzo? Xa sele kunzima, baya kuxhuma enqwelweni; yiyo leyo. Ushiyeke wedwa.
Inkuthazo eLungileyo
Umnikazi wePUSH Fitness, uDaniel Alvarado uchazela uDkt Alex Jimenez indlela ukukhuthaza okufanelekileyo kunokuchaphazela abantwana kuphela kodwa nabantu abadala.
[00:13:09] UGqr. Alex Jimenez DC*: Uyazi ukuba unikwe uxanduva. Enkulu enabantwana abaninzi be-El Paso kuyo nayiphi na imidlalo abayenzayo kunye nokuba yeyiphi na imidlalo, nokuba ibukhali, isekwe kwezemidlalo okanye uhlobo oluthile lwenkqubo esekwe kwezemidlalo apho baluhlobo nje, uyazi, masenze. yithi, ihoki okanye izinto ezifana nentenetya okanye igalufa. Kodwa bonke banomzuzu wokufikelela ngaphakathi. Ndiyayithanda indlela owenza ngayo malunga nokuya phambili kwaye ndibone ubunzulu bento engalunganga kubo, kwaye unokunxibelelana nabo ngokungafaniyo nabanye. Ndiye ndaqaphela ukuba lonke ixesha single nabantwana bam, kakhulu, xa ubaqeqesha. Ubuzile ukuba kutheni? Ke ngokwenene, ngelo xesha, uyazi, akukho mntu ukhathalayo ngento oyaziyo, ukhathalele ukuba uyakhathala kwaye ukunyamekela kubavumela ukuba bavule, huh?
[00:13:55] UDaniel Alvarado: Kunene? Ewe, kuyenzeka. Uyazi, ibenza bazive ngathi, uyazi, ndinayo kum. Ndifuna ndiyeke ukuba ngumntana kum. Kwaye kufuneka ndivuke ndilandele le nto ngoba akukho mntu uza kundinika, kwaye kufuneka ndivuke emva kwayo ndiyisebenzele. Ixesha.
[00:14:11] UGqr. Alex Jimenez DC*: Ndandidla ngokuyixelela intombi yam xa ingena ithi, “Uyazi yintoni? Andingeni, uyayazi, andihambi namhlanje.” Ndaza ndathi, Kulungile, kulungile, mandibize uDaniyeli. "Hayi!" Ngoku bayayibona imbopheleleko kunye nentembelo oyifakileyo ezintliziyweni zabo njengaye nabani na? Kuba yiloo nto abayifunayo. Bafuna umntu okholelwa kubo.
[00:14:35] UDaniel Alvarado: Ngokuchanekileyo, ukubatyhala.
[00:14:37] UGqr. Alex Jimenez DC*: Yiyo loo nto ukutyhala ukuya ku-PUSH, uyazi, kukho enye indlela ekukho isaci sokutyhala. Uyazi, ezi ziingongoma ezibalulekileyo. Ngaba kufuneka ujongane nezinto zengqondo ngelixa usebenza nabo? Usebenza njani ekuphuhliseni ingqondo yomntwana okanye uyisebenzise ngokusebenzisa iziphazamiso zabo zengqondo okanye uhlobo lwabo lwengqondo lokuguquguquka ukuze ubenze ngcono ukuba bangubani? Ukuba oko kuyavakala.
[00:15:04] UDaniel Alvarado: Kwakufuneka wakhe isiseko kunye nabo. Okokuqala, kwakufuneka ubathembe. Ungangena nje ubangxolisa, Heyi, masambe. Shenxisa impundu yakho! Uyazi, awunakuyenza loo nto. Kuya kufuneka wakhe ubudlelwane kuqala, ubathembe, kwaye uqonde ukuba kutheni ubatyhala. Kwaye xa besecicini lokunikezela, kwaye ubangxolisa, kwaye bayazi ukuba kutheni ubangxolisa. Umzali olungileyo emva kokuba bezibethe kwaye bazigubungele. Baza kubaxelela isizathu sokuba benze loo nto. Kodwa abayeki ukubathanda. Bayayixabisa kuba bayazi ukuba abachananga. Kunene? Yingcinga enye apha. Ngokucacileyo, ndiyabakhwaza emva kokuba besazi, ngathi, ewe, bendicaphukile, kwaye uqala ukuzisizela kwaye uyilandele, akunjalo?
[00:15:53] UGqr. Alex Jimenez DC*: Uyazi, ngokwam amava ngento oyenzileyo. Uyabona, unoomama abaninzi ababukele uqeqesha abantwana babo. Oomama babukhali. Akukho nto ikrelekrele njengomama kweli hlabathi. Kwaye intuitively, bayaqonda, kwaye baziva ubunzulu benguqu kumntwana. Kunene? Ngoko xa bebona ubunzulu bomahluko emntwaneni, bayakuthemba. Kwaye oku kubuninzi kuba ndinodonga lonke lweentsapho, oomama, ootata. Bazisa abantwana babo kungakhathaliseki ukuba yintoni na. Ukudinwa, kubanda, liqhwa, imvula, ikhephu. Bazisa abantwana babo apha ukuze baqeqeshe kunye nawe kunye neqela lakho lonke ngeefilosofi zokutyhala kuloo mida. Uyazi, uvakalelwa njani xa ubona abo bantwana begqwesa?
[00:16:45] UDaniel Alvarado: Ndiziva ndinelunda. I'm pretty much over the moon ngoba ubona umsebenzi onzima owuthathileyo ukufaka elo xesha kubo kwaye uqinisekise ukuba amandla abo apheleleyo aphuma. Ngoko inomvuzo, kwaye ayichazeki.
[00:17:03] UGqr. Alex Jimenez DC*: Makhe ndikubuze oku. Awumncinci, kwaye ukwiminyaka yakho engama-30, nto leyo iselula kakhulu. Nangona kunjalo, uphile ixesha elide ngokwaneleyo ukuze ubone abanye baba bantwana bengena ukwenza into yabo. Ndixelele ukuba uziva njani ngokujonga kwakho ukuba baphuhla ngokwemigaqo yokuba bangobani, kwaye baphuhlisa ntoni ngenxa yesiseko, okanye ubuncinci bephenjelelwa sisiseko sokunganikezeli kwaye uqhubeke nokutyhala. ngayo. Ivakala njani? Ingaba ucinga ntoni?
[00:17:36] UDaniel Alvarado: Ngengqiqo eninzi, ibhongo elininzi, kuba uyabona ukuba babenokuba yintoni na apho, into ababengenakuba yiyo ngamaxesha. Abanye abantwana basuka kumakhaya ahlwempuzekileyo. Kwaye ke ukubabona begqwesa bekholelwa ngokwabo, ukuya ekholejini, ukufumana umsebenzi onempumelelo, kwaye ube yinto yobugcisa obuphezulu ukuba ngenye indlela bacinga ukuba abanako ukwakha okanye ukuhlala ngokuncinci kwaye bangabavumeli ukuba bazinze ngokuncinci kuyamangalisa. Yiyo loo nto ndihlala ndisenza le nto ndiyenzayo.
[00:18:17] UGqr. Alex Jimenez DC*: Ngaba aba bantwana bahlala befowuna kwaye bethetha nawe buqu?
[00:18:21] UDaniel Alvarado: Ewe, bayayenza. Nangoku basandikhawulela ngendlela abayenzayo, nendlela abaqhuba ngayo. Baza kungena basebenze. Ke, uyazi, ukwabelana nam ngayo yonke into. Iyonwabisa. Uyakha olo lwalamano luhlala ixesha elide.
[00:18:35] UGqr. Alex Jimenez DC*: Ukuba unokuza namagama ambalwa abonisa ukuba yintoni eyenza iPUSH ibe yodwa kwaye unokujonga nzulu entliziyweni yakho kwaye ufumanise ukuba inokuba ligama elinjani ukufumana i-obituary ifundwe ngawe. Bangathini ngo-PUSH nawe, huh? Ngaba uyafuna ukuba bathi?
[00:18:55] UDaniel Alvarado: Ngokunyaniseka, babenomnye umntu ngaphandle kwabazali babo abakholelwa kubo.
[00:19:03] UGqr. Alex Jimenez DC*: Iyamangalisa loo nto. Leyo yinxalenye ebalulekileyo yayo yonke into eyenzekayo. Ucinga ukuba umntu kufanele ukuba aphume nini apha kwaye onwabele indlela yokuphila le ndawo, uyazi, inceda ukomeleza ubomi bakhe? Linini elo xesha?
[00:19:21] UDaniel Alvarado: Nanini na. Nanini na xa ufuna ukuba nguhlobo olulungileyo kuwe.
[00:19:25] UGqr. Alex Jimenez DC*: Ucinga ukuba abantu bacinga ngantoni ngamanye amaxesha, uyazi, kutheni kungafuneki bangene? Yintoni engafanele ibe ngumqobo ekungeneni kwabo apha?
[00:19:35] UDaniel Alvarado: Umfanekiso wabo. Abanakuyenza loo nto, ukuba abafani, uyazi, batyebe ngokugqithiseleyo, baneengxaki, banengxaki yomqolo, yaye bakhangeleka bezizidenge. Uyazi, yonke into kukuba emini, sonke siye sabonakala siziziyatha ukusa kumlinganiselo othile. Kodwa inqaku lelokuba ndihlala ndicinga ukuba abanye bacinga ntoni kwaye ndinike ingqwalasela kwindlela endiziva ngayo le ngamalungu kwaye ndingoneli ngokwaneleyo, andizukubakho apho ndikhoyo.
[00:20:03] UGqr. Alex Jimenez DC*: Ndithi kuni, ndifunde lukhulu kuni, kwaye ukuba kukho nantoni na, abantwana bam bafunde lukhulu kuni ngokuzingisa kwenu nje. Uyazi, ndingakuxelela ngokunyanisekileyo ukuba unyana wam ungcono njengembaleki ngenxa yobudlelwane bakho nawe. Kodwa mandikubuze, luhlobo luni lotshintsho lomzimba nolweemvakalelo olubukele abathengi bakho befikelela usukelo lwabo?
[00:20:34] UDaniel Alvarado: Ukuva abantu bethetha. “Wandisindisa kumayeza eswekile.” Siva abantu besithi ngendandifile, ndikule meko yokutyeba, ubusindise ubomi bam. Kwaye yiloo nto ungaziva njani iimvakalelo ngezinto ezinjalo? Ngaba awufumani iimvakalelo kwaye abantu bathi, njengokuba, uyazi, ndacinga ukuba andinakukwazi ukuhamba okanye ndibe nokungalingani kwezihlunu, okanye utsho njani apho ndinalo umxhasi omnye ongakwaziyo ukwakha izihlunu? Andikhumbuli isigama, kodwa into yokuba unokwakha izihlunu ngoku, apho ugqirha wamxelela ukuba akayi kukwazi uku-squat bar, kwaye ngoku ugqobhoza ngaphezu kwekhulu elinamashumi amathathu anesihlanu eeponti, yinto emangalisayo. Ngaba loo nto ayikugcini njani ukukhuthaza ukuvuka yonke imihla xa ungafuni ukuphakama? Uyazi, kwaye ndiya kuphinda, emazwini kaKumkani uDavide. Uyazi xa kufuneka uzikhuthaze kuba umntu akasoloko ekhona ukuze akukhuthaze. Ke kuya kufuneka uzikhuthaze ukuze ube ngoyena mntu ulungileyo okanye omnye umntu okudingayo ngaphezu kwakho. Ekugqibeleni, umntu unzima ngakumbi kunawe, kwaye unokuhlala unceda umntu ophantsi kwakho.
isiphelo
UGqr Alex Jimenez ubuyisela i-podcast yanamhlanje.
[00:21:52] UGqr. Alex Jimenez DC*: Ewe, Daniyeli, uthe lifutshane kakhulu kwaye libalulekile amagama angundoqo. Uyazi, siyakuxabisa. Silapha kwiziko lokutyhala lokuzilolonga. Uyazi ukuba unolwazi oluthile apho onokulusebenzisa ukufumana uMnumzana Alvarado. Iziko lokuzilolonga iPUSH liziko elikhulu elinabantu abaninzi abakhathalayo nabatshintsha ubomi babantu. Masithi nina bafana ninemibuzo, izimvo, okanye izimvo malunga nento esiyenzela abantu. Sazise, yaye silapha ukuze sikhonze njengoDaniyeli. Enkosi kakhulu mntakwethu kwaye ndiyayibulela yonke into oyenzileyo. Kwaye uThixo akusikelele, mzalwana.
[00:22:32] UDaniel Alvarado: Inkosi ikusikelele. Enkosi.
isikhanyeli
by UGqr Alex Jimenez | Ukuhla ukusinda
Iyeza leChiropractic ligxile kwinkqubo yemisculoskeletal. Uyanyanga wonke umzimba kuba ukuba indawo enye yomzimba iyatsha, idumbile, ayikho endaweni, okanye yonakele, ichaphazela ezinye iindawo. Iinjongo zeChiropractic kukubuyisa umzimba ukuba ulungelelanise kwaye usebenze kwinqanaba elifanelekileyo. Ukufezekisa impilo kunye nokuba sempilweni kufuna ukuba umzimba womntu ngamnye ube kwisisindo esifanelekileyo.
Ukutyeba kunye neentlungu
Iintlungu ezingapheliyo kunye nokukhuluphala kunxibelelene, ngokweendlela ezahlukeneyo izifundo. Abantu abajamelana nentlungu engapheliyo banako ukuba batyebe, kwaye abo batyebileyo banomngcipheko okhulayo wokuba imeko yeentlungu ezingapheliyo. Izifundo zophando zikwabonisa ukuba abantu abaphulukana nobunzima banokuncitshiswa ukugqiba ukuphelisa iintlungu.
Umjikelo wokufumana iintlungu
Injongo kukophula umjikelo. Xa umntu ejongene neempawu zentlungu, ukutya ukutya okuneswekile eninzi kunye nesitatshi kunokududuza. Nangona kunjalo, ukutya okungenampilo kubangela iintlungu kwaye kubangele ukudumba. Umqolo obuhlungu uqhele ukwenzeka kubantu abatyebe kakhulu. I-Chiropractic inceda ukukhaba inkqubo yokunciphisa ubunzima ngokuphelisa iintlungu ngokwendalo nangokukhuselekileyo.
Ulungelelwaniso lomqolo kunye nokuPhulukana nobunzima
Ukulungelelaniswa komqolo kuhamba ngaphaya kokunciphisa iintlungu ukunceda ukunciphisa umzimba. Uhlengahlengiso luphucula ukubanakho komzimba ukutshisa amanqatha kunye nokugcina impilo iyonke. Umqolo ongaphandle kokulungelelaniswa unokuchaphazela indlela ye-nerve yenkqubo ye-nervous system kunye neempawu zonxibelelwano ezichaphazela phantse zonke izinto zomzimba. Iingxaki zenkqubo ye-nervous system inokuchaphazela indlela umzimba wonke otshisa ngayo amanqatha kunye nenkqubo yokutya.
Ummiselo weHormone
Iimpawu ezingalunganga zomqolo zinokuchaphazela umzimba Ummiselo wehomoni. ezi amahomoni zibandakanya ezo zokophula ukutya ngexesha lokwetyisa. Iihormoni ezichaphazelekayo zinokuba negalelo ekuzuzeni ubunzima kunye nokuthintela ukwehla kobunzima. I-Chiropractic ilungisa indlela ye-nerve, ivumela ulawulo lwehomoni olululo, olunokunceda ekunciphiseni ubunzima.
Ukunceda iintlungu kunye nokuzilolonga
Ukuzivocavoca kubaluleke kakhulu ekunciphiseni ubunzima, ukwakha imisipha kunye nokugcina impilo. Ingxaki yabantu abatyebileyo kukuba bakwiintlungu ezininzi zokuzilolonga. Ngokuqaqanjelwa ngumqolo, ukuhamba ikota yemayile kunokuba nzima, kwaye kulapho ukhathalelo lwe-chiropractic lokuthomalalisa iintlungu luza khona. Xa ulawula iintlungu nge-chiropractic, abantu banokuzilolonga rhoqo.
Isondlo kunye nendlela yokuphila
Umzimba wonke uyunithi apho yonke into ichaphazela enye into. Iingcali zonyango ziba okanye zihlangane kunye neengcali zokutya kunye nabaqeqeshi bezempilo. Icandelo le Isicwangciso sonyango ibandakanya iingcebiso zesondlo esenzelwe wena kwiimfuno zomntu kunye neenjongo zokunciphisa umzimba. Bayacebisa:
- Ukuzivocavoca
- Uhlengahlengiso kwindlela yokuphila
- Inkxaso yeqela lesithathu
Ukwakhiwa komzimba wonke
Ukuphulukana nobunzima kunye nokutya / iintsuku zokukopela
Umhla wokukopela okanye isidlo rhoqo emva kwexesha awuyi kulungisa iiveki kunye neenyanga zokusebenza rhoqo kunye nokutya okunempilo. Iintsuku zokukhohlisa zinokunceda abantu ukuba bahlale bekhuthazekile ixesha elide. Kodwa oku akuthethi ukuba uza kuthathwa kwaye uye kwi-bender okanye wenze iintsuku zokukhohlisa. Injongo kukuphuhlisa indlela yokutya enempilo ethi ibe yinto eqhelekileyo ngelixa unciphisa ukunqwenela ukutya okungenamsoco. Ukutshintsha ukwakheka komzimba kunye nokwehla kobunzima luhambo lwexesha elide, kodwa kwenziwe ngokuchanekileyo kwaye ngenkxaso kujika kube ngumzimba osempilweni.
Ucaphulo
UDeMaria, uAnthony, et al. "Inkqubo yokwehla kobunzima kwinkqubo ye-chiropractic: uhlalutyo olubuyela emva." Unyango olongezelelekileyo kunyango lweklinikhi vol. 20,2 (2014): 125-9. ikhonkco: 10.1016 / j.ctcp.2013.11.007
UJames M Whedon, DC, MS, Andrew WJ Toler, MS, Louis A Kazal, MD, Serena Bezdjian, Ph.D., Justin M Goehl, DC, MS, Jay Greenstein, DC, Impembelelo yoLondolozo lweChiropractic ekuSetyenzisweni kweOpioids ye-Prescription kwiZigulana ezineeNzululwazi zoMnqonqo, iMithi yeeNzululwazi, uMqulu we-21, ukukhutshwa kwe-12, uDisemba 2020, amaphepha 3567-3573, doi.org/10.1093/pm/pnaa014
Okifuji, Akiko, kunye noBradford D Hare. "Umanyano phakathi kwentlungu engapheliyo nokutyeba kakhulu." Umbhalo wophando lweentlungu. 8 399-408. I-14 kaJulayi. 2015, ikhonkco: 10.2147 / JPR.S55598
by UGqr Alex Jimenez | Ucoceko loMgcini, Ukuhla ukusinda
Ukunciphisa umzimba kunokuba yenye yezona zinto zinzima ukwenza. Ikwayenye yezona zinto zilungileyo nabani na anokuthi azenze ukususa iintlungu zangasemva kunye nokwandisa impilo yonke. Ukufezekisa kunye nokugcina ubunzima obunempilo buchaphazela wonke umzimba, ngakumbi umqolo. Kuxhaphakile kubantu abatyebe kakhulu ukuba bafumane iintlungu zangasemva. Oku kuvela kubunzima obongezelelweyo ekufuneka iinyawo, imilenze, i-pelvis, kunye nomqolo zixhase. Kwabaninzi, xa ubunzima buvela, intlungu yangemva iyancipha kakhulu kwaye / okanye iyanyamalala ngokupheleleyo. Kwabo baqala uhambo lokunciphisa umzimba, zethu:
- Iqela leChiropractic
- Iingcali zempilo
- Umqeqeshi wezempilo
- Sondlo
- Inokubonelela ngezixhobo zokucwangcisa, ukukhuthaza, kunye nokunceda ukufikelela kwiinjongo zempilo.
Ukutyeba ngokugqithisileyo, ukutyeba kakhulu kunye neentlungu zomqolo
Iintlungu zomqolo sesinye sezizathu eziphambili zokuba umntu abone ugqirha. Isidingo sokunciphisa umzimba sisekelwe kwi-index mass body/BMI. I-BMI inokuba luphawu lokuba ubunzima bomntu busenokungabikho kuluhlu olusempilweni. Uluhlu lwe-BMI:
- Ubunzima obuqhelekileyo – Body Mass Index of ngaphantsi kwe-25
- Ukugqithisa – Body Mass Index of 25 ukuya 30
- Utyebe kakhulu – Body Mass Index of 31 ukuya 35
- Kakhulu ogqithiseleyo – Body Mass Index of 36 okanye ngaphezulu
Ukuba awuqinisekanga malunga nokuba ungawufumana njani umlinganiselo ochanekileyo we-BMI, thetha neqela lethu malunga noVavanyo lwe-InBody.
Okongeziweyo Weight Iindawo Uxinzelelo kwi Spine
Iindawo ezinobunzima bomzimba ezongeziweyo zongeza uxinzelelo kumqolo ophantsi. Izifundo ziye zadibanisa ukutyeba kunye neengxaki ze-disc degenerative. Idityaniswe nefuthe lomzimba ubunzima obongezelelweyo obunayo kumqolo kunye nempilo yonke, inokuchaphazela neziphumo zotyando lomqolo. Uphononongo lubonise ukuba abanye abantu abatyebileyo / abatyebe kakhulu banomngcipheko owongeziweyo weengxaki ezinxulumene noqhaqho ezifana:
- Sulelo
- Imiba yokuchacha kwi-anesthesia
- Iingxaki zokubuyisela ngokupheleleyo
The Iindaba ezimnandi zezokuba akufuneki ukuba abantu balahlekelwe sisixa esibalulekileyo sobunzima ukuze babone kwaye beve izibonelelo. Ukulahlekelwa yi-15% yobunzima obunzima kuya kuphucula intlungu engapheliyo.
Lolonga
Ukulahleka kwesisindo esiyimpumelelo kukukwazi ukugcina ilahleko. Kufuneka ibe yinto enokuthi izinikele kwaye iziswe kwindlela yokuphila yomntu. Ukuzama ukuhamba nzima ngokutya okugqithisileyo okanye inkqubo yokuzivocavoca kakhulu ayikhuthazwa. Oku kufana nokungabi nalo naluphi na ulwazi olubaleka umgama omde kunye noqeqesho kodwa ungenele umdyarho we-12345K. Umntu uya kuwa emva kweebhloko ezimbalwa. Kwaye ukulahleka kobunzima okuzinzileyo kukodwa nje, uhambo olude olufuna:
- Ukufumana ukufundiswa malunga nokuba kuqhubeka ntoni ngomzimba
- Ukuqonda indlela ukutya okuwuchaphazela ngayo / kuwuchaphazela njani umzimba
- Ukuqonda iimfuno ezikhethekileyo zomzimba zokunciphisa umzimba
- Ukuphuhlisa isicwangciso senjongo yempilo yomntu
- Ukulandela
Imiba yendlela yokuphila inegalelo kubunzima bomzimba obusempilweni. Ukukwazi ukubethelela imikhwa enempilo kubomi bukabani yinjongo. Nangona kunokuvakala kulula ukwenza, kunokuba yinkqubo enzima. Ngoncedo lweengcali, abantu ngabanye bangakwazi:
- Gcina ukutya okunesondlo kunye nokulinganisela
- Yiba nobomi obusebenzayo
- Gcina imikhwa yokulala esempilweni
- Gcina uxinzelelo phantsi kolawulo
Ukuxoxa ngesicwangciso sokunciphisa umzimba kubaluleke kakhulu. Umqeqeshi wezempilo oqeqeshiweyo, ingcali yezondlo, kunye ne-chiropractor iya kuphuhlisa inkqubo efanelekileyo eqwalasela imeko yempilo yomntu.
Impilo ngokubanzi
Ukufezekisa ubunzima obunempilo kuya kunciphisa ukukhulula iintlungu zangasemva ngokupheleleyo kunye nokuphucula kakhulu umgangatho wobomi. Ulawulo lobunzima lucelomngeni, kodwa kanye iinzuzo zibonwa kwaye ziviwa, iba yinto yesibini.
UkuBumbiswa kweBhunga
Izintso eziphilileyo
Izintso zimpompa ngaphezu kweelitha ezingama-400 zegazi elihlaziyiweyo emzimbeni yonke imihla. La malungu asebenza ngokungayekiyo ukuhluza igazi nokususa inkunkuma. Ukuba izintso zingasebenzi kakuhle, umzimba unokuzala yinkunkuma. Ukukhetha indlela yokuphila engafanelekanga kunokwenzakalisa/ukonakalisa izintso. Isifo sezintso sihamba kancinci ngokuhamba kweminyaka. Abantu banokuphulukana neepesenti ezingama-90 zomsebenzi wezintso ngaphambi kokuba iimpawu zibe nzulu. Isifo sezintso esingapheliyo asibuyiseleki umva. Nangona kunjalo, ngohlengahlengiso lwendlela yokuphila, umntu unokunciphisa umngcipheko wokuba nezifo ezinxulumene nezintso.
Ukuhanjiswa kwamanzi ngokufanelekileyo
Sela amanzi amaninzi ukuze ucoce i-sodium, i-urea, kunye ne-toxins emzimbeni kwaye uthintele amatye ezintso. Zama ukusela iiglasi ezisibhozo ze-ounce zamanzi ngosuku ngalunye. Amanqanaba amanzi emzimbeni womntu ngamnye ahlukile. Uvavanyo lokwakheka komzimba lunokugqiba ukuba yintoni eqhelekileyo kumntu ngamnye.
Gcina ukutya okunempilo
Ukutya okungalunganga kunegalelo ekufumaneni kwamafutha e-visceral. Oku kuye kwanxulunyaniswa nesifo sezintso esingapheliyo. Ukunciphisa amafutha e-visceral ngokutya ukutya okunempilo kwemifuno, iziqhamo, kunye neprotheni ephilileyo. Nciphisa ukutya okunetyuwa, okucoliweyo. Uvavanyo lokwakheka komzimba lunokunceda ukwenza isicwangciso sokutya somntu ngamnye ukunciphisa i-visceral fat.
Izongezelelo, ii-antibiotics, kunye namayeza e-OTC
Ukusetyenziswa ngokugqithisileyo amayeza aqhelekileyo athengiswayo kunye nezongezo kunokubangela umonakalo kwizintso kunye nesifo. Buza ugqirha ngaphambi kokuba uthathe amayeza kunye nezongezo ukuba kukho ukungasebenzi kakuhle kwezintso.
Gcina ukomelela kunye nomsebenzi womzimba
Ukuzivocavoca kweCardio kunye namandla oqeqesho zicetyiswa. Izinga eliphezulu leswekile yegazi licinezela izintso. Ukwakha ubunzima bemisipha eyaneleyo kuya kunceda ukulawula iswekile yegazi. Uvavanyo lokubunjwa komzimba lunokuqinisekisa ukuba kukho izixa ezaneleyo zobunzima bemisipha.
Ucaphulo
ULiuke M, uSolovieva S, uLamminen A, uLuoma K, et al. I-Disc degeneration ye-lumbar spine ngokumalunga nokukhuluphala. Int J Obes (eLond). 2005;29(8):903-908.
Ogden CL, Carroll MD, Fryar CD, Flegal KM. Ukuxhaphaka kokutyeba phakathi kwabantu abadala kunye noLutsha: eUnited States, ngo-2011-2014. Amaziko oLawulo lweSifo kunye noThintelo: Iziko leSizwe leNkcazo yezeMpilo.www.cdc.gov/nchs/products/databriefs/db219.htm. Iphepha lokugqibela uhlaziyo: Okthobha 28, 2015. Ifikeleleke ngoJulayi 10, 2017
Samartzis D, Karppinen J, Chan D, Luk KD, et al. Umbutho we-lumbar intervertebral disc degeneration kwi-imaging resonance magnetic kunye ne-index mass body in overweight and obese abadala: isifundo esisekelwe kuluntu. I-arthritis kunye neRhematology. 2012;64(5):1488-1496.
by UGqr Alex Jimenez | Ubuhlungu Bokubuyisela, Ukuhla ukusinda
Amanqatha e-Belly lisango eliya kwiintlungu zangasemva / imiba yomqolo enokubangela iingxaki ezahlukeneyo zempilo. Ubuninzi besisu sikhule kancinci ukusukela oko kwaqala ubhubhane we-COVID-19. I-37% yabantu baye bafumana ubunzima okoko yaqala, ngokwe-a Ipsos zehlabathi uphando. Ukuba iintlungu zomqolo zibonisa kwaye kukho ubunzima obugqithisileyo kwisisu esaziwa njenge ukutyeba esiswini, oku kunokuba yinto enegalelo.
I-Belly fat kunye nokuma
Xa amagophe endalo omqolo aqhelekile, undoqo uzinzile kwaye uxhaswa kakuhle. Ubunzima obugqithisileyo, kubandakanya isisu esikhulu, bususa ezi curve kulungelelwaniso oluchanekileyo. Amanqatha amaninzi esiswini ayanyaniswa i-Lordososis, ejikajika ngaphakathi ngaphakathi lomqolo ukuya kumqolo ongezantsi. Olunye uphononongo lufumanise ukuba abantu abatyebe kakhulu baneentlungu kunye notshintsho kwisimo. Oku kwabonakala ngokukhethekileyo emqolo, emadolweni nasezinyaweni.
Ukulayisha ngaphambili
Iintlungu zangasemva ezivakala esiswini esinokubangelwa kukutshintsha kokuma kunye noomatshini bomzimba. Izifundo zibonisa ukuba ezi zinokuba nefuthe elibi kwiintlungu zangasemva kunye nokuma komzimba. Zonke okanye ubuninzi bobunzima bubekwe kumqolo ongezantsi.
Iidiski ezigcwele umthwalo
Ukutyeba kakhulu esiswini kunokonakalisa / kwenzakalise iidiski / izinto ezothusayo zomqolo. Oku kukhokelela ku:
Kwaye isisu esisikhuphayo sinokucaba ukuphakama kweediski ze-intervertebral.
Ukungcoliswa kwamafutha egazini
Amafutha anokuqokelela kwaye akhuphe i-toxins ebangela ukudumba kunye nokudumba inokuba buhlungu leyo. Ixesha elingaphezulu, ezi tyhefu zonakalisa izixhobo ze inkqubo yamathambo. Uphononongo lufumene unxibelelwano olunokubakho phakathi kokukhuluphala kunye nesifo sediserative disc. Izazinzulu zifumene unxibelelwano kumadoda atyebileyo, kodwa hayi abafazi abatyebe kakhulu. Oku kukholelwa ukuba kungenxa yokuba amadoda athanda ukugcina amanqatha esiswini, kwaye abafazi bathanda ukugcina amanqatha ezimpundu nasemathangeni.
Ukonakala kwenkqubo ye-musculoskeletal
Amathambo ahlaziya rhoqo, kodwa xa kukho amanqatha omzimba angaphazamisa inkqubo. Oku kunakho ukujika kube ngamathambo ngokuhamba kwexesha. Umhlobo wezifundo i-visceral fat kunye neethambo ezincinci zamaminerali, kunye nokwanda komngcipheko wokuqhekeka.
Unyango lwe-Ankylosing spondylitis kunye nokuphazamiseka kwamafutha
I-Ankylosing spondylitis sisifo esitshisayo esidala iintlungu ezingapheliyo kwaye sinokubangela ukuba i-vertebrae ifake. Umqolo unokuba lukhuni kakhulu, kwaye imeko leyo inokukhokelela ekuzimiseleni ngokusisigxina. Kukho amayeza okuphucula iimpawu kunye nokucothisa isifo. Nangona kunjalo, ukutyeba kakhulu kunciphisa ukusebenza kwamachiza. Oku kungenxa yokuba amafutha esiswini anokubangela iingxaki zokufunxa amayeza.
Rare imeko yomqolo enxulumene nokutyeba
Ukutyeba kakhulu kunye ne-Mass Mass Index eyonyusa umngcipheko wemo enqabileyo ebizwa ngokuba i-spinal epidural lipomatosis okanye SEL. Oku kukugqithisa kwamafutha omzimba kumjelo womqolo. I-spinal epidural lipomatosis inokubangela iintlobo ezahlukeneyo zentlungu. Yiyo loo nto kucetyiswa ukuba ugqirha ahlolisise kwaye avavanye naziphi na iintlungu.
UkuBumbiswa kweBhunga
I-Kombucha iluncedo kumathumbu ebacteria
I-Kombucha iqulethe iintlobo ezahlukeneyo zebhaktheriya kunye nefungi ezinceda ukuvumba iswekile kwiziselo zekombucha. Iyakwazi ukuchaphazela iintsholongwane ezikhoyo emathunjini ngokuthintela ukukhula kwezinto ezahlukeneyo Iintsholongwane ezihlala emathunjini. Ezi ziquka:
- Yi iprobiotic yesiselo esenziwe ngokubila iti eluhlaza okanye emnyama
- Yenziwe ziintsholongwane ezisempilweni evelisa i-acetic acid eluncedo kwiswekile yegazi, amanqanaba e-insulin, kunye nokwakhiwa komzimba
- Inceda umzimba ukwenziwa kokutya ngokwehlisa amanqanaba e-insulin emva kwesidlo
- Iqulethe polyphenols ukunciphisa uxinzelelo lwe-oxidative, ukunceda ukulwa neengozi zezifo
- It utshabalalisa iintsholongwane ezingenampilo emathunjini
- Inceda ukonyusa ibacteria esempilweni
I-Kombucha inokucingwa njenge iyeza lendalo. Nangona kunjalo, ayizi nempembelelo yokufumana ubunzima. Ukuphucula impilo yamathumbu ngokutya okunotyiweyo okufana nekombucha kunceda ukunciphisa umngcipheko wokufumana ubunzima / ukutyeba kakhulu, kunye Buyisela impilo yamathumbu kwabo bazama ukunciphisa umzimba ngokwenza imeko esempilweni yamathumbu.
isikhanyeli
Ulwazi olulapha alujoliswanga ukuba luthathe indawo yobudlelwane buqu kunye nomqeqeshi oqeqeshiweyo wezempilo, ugqirha onelayisensi, kwaye ayililo ingcebiso kwezonyango. Siyakukhuthaza ukuba wenze izigqibo zokhathalelo lwempilo ngokubhekisele kuphando lwakho kunye nentsebenziswano kunye noqeqesho kwezempilo. Umda wolwazi lwethu unqunyelwe kwi-chiropractic, musculoskeletal, amayeza aphathekayo, impilo, imiba yezempilo ebuthathaka, amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sibonelela kwaye sinika intsebenziswano yeklinikhi neengcali ezivela kuluhlu olubanzi lwamacandelo. Ingcali nganye ilawulwa bubuchule bayo bokuziqhelanisa kunye nolawulo lwayo lwelayisensi. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nokuxhasa ukhathalelo lwenkqubo yokulimala okanye yokuphazamiseka kwenkqubo yemisipha. Iividiyo zethu, iiposti, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba, kunye nezihloko ezinxulumene nokuxhasa, ngokuthe ngqo okanye ngokungathanga ngqo, umda weklinikhi yokuziqhelanisa. isifundo esifanelekileyo sophando okanye izifundo ezixhasa iiposti zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.
UGqirha Alex Jimenez DC, MSACP, CCST, IFMCP, ICIFM, CTG *
email: qeqeshi@elpasofunctionalmedicine.com
Ifowuni: 915-850-0900
Ilayisenisi eTexas naseNew Mexico
Ucaphulo
Imicimbi yezeMpilo kaRhulumente yase-Osong kunye nezoPhando. (2016) "Impembelelo yokuObesity kwi-Postural Stability kuBantu abadala abancinci." www.ncbi.nlm.nih.gov/pmc/articles/PMC5194219/
Utyando lokutyeba kakhulu. (2005) "Utshintsho lwangasemva kwizigulana ezityebe kakhulu." yentshutshiso.ncbi.nlm.nih.gov/16105399/
Uphando lweArthritis kunye nonyango. (2017) "I-fat mass and fat distribution idibene nentlungu ephantsi kunye nokukhubazeka: iziphumo ezivela kwisifundo seqela." isifo samathambo-research.biomedcentral.com/articles/10.1186/s13075-017-1242-z
Unyango lweKlinikhi kunye noPhando. (2014) "Amafutha e-Visceral abonisa umsebenzi wesifo kwizigulane ezine-ankylosing spondylitis." yentshutshiso.ncbi.nlm.nih.gov/24895992/
Ijenali ye-Spine yaseYurophu. (2012). "Ukuqhubela phambili ngokukhawuleza kwe-spinal epidural lipomatosis." www.ncbi.nlm.nih.gov/pmc/articles/PMC3369035/
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, Ukuhla ukusinda
Ukuqonda umahluko phakathi kokuncipha kobunzima kunye nokuncipha kwamafutha kuya kunceda ukukhuthaza utshintsho olusempilweni kunye nokuphucula impilo-ntle yomntu. Ukulahleka kwamafutha kunokuba yinxalenye yokunciphisa umzimba. Nangona kunjalo, abantu ngabanye balahlekelwa ngaphezu kwamanqatha kuphela. Ilahleko yamafutha yinjongo yabantu abaninzi, ke ngoko ukuthatha ngabom, indlela egxininisekileyo kuya kuvelisa ezona ziphumo zintle. Apha sixoxa ngendlela abantu abanokuthi basebenzise ngayo ukulahleka kwamafutha.
Ukuqonda umahluko
- Ukwehla kobunzima kukuthoba ubunzima bomzimba wonke
- Ukuphulukana namanqatha kukuncitshiswa kwamafutha omzimba
Xa ulahlekelwa ubunzima, umzimba awugcini nje ukulahlekelwa ngamafutha omzimba, kwaye utshintsho lukhona yenziwe kwicandelo ngalinye le ukwakheka komzimba. Oku kubandakanya:
- Amanqatha omzimba
- Isidumbu somzimba
- Amanzi oMzimba
Kuyinyani nangokufumana ubunzima. Umntu akanakulawula ukuba ilahleko engakanani kodwa anganefuthe kulahlekileyo.
Ukuhla ukusinda
Amakhulu ukutya kunye neenkqubo zokuzilolonga inokunceda ukufezekisa ukulahleka kwamafutha, ezinye zingcono kunabanye. Abo badla ngokusebenza ngcono bagxile kwinto enye: ukunciphisa amandla ekutyeni / ekutyeni lo gama ukonyusa imveliso yamandla ngokwenza umthambo kunye nokwenza umthambo rhoqo. Oku kunyanzela umzimba ukuba uhlawule amandla angekhoyo ngokwaphula izicubu zomzimba, kuquka amafutha nezihlunu. Njengokuba umntu ephulukana nobunzima, baya kuphulukana nemisipha ethile ngohlobo lweMisa yeLungu loMzimba ukongeza kumanqatha omzimba.
Ukulahleka Kwempahla
Amafutha omzimba yindibaniselwano ye amanqatha abalulekileyo kwaye amafutha okugcina. Amanqatha okugcina zizicubu ze-adipose eziqokelelwe ngamandla agciniweyo. Olu hlobo lwamafutha luyatshintsha ngokuguqulwa kokutya kunye nokuzilolonga rhoqo. Amanqatha amaninzi okugcina anokuchaphazela impilo yomntu ngokwasemzimbeni nasengqondweni, ke oku kufanele ukuba kube kukugxilwa kwimpilo engcono.
Gxila ekulahlekelweni ngamafutha hayi ekulahlekeni kobunzima
Kukho unxibelelwano olucacileyo phakathi kokutyeba kakhulu kunye nezifo ezingapheliyo. Ukujolisa ekulahlekeni kwesisindo kunokukhokelela kwiziphumo ebezingalindelekanga njengokuphazamiseka kwindlela otya ngayo. Kungenxa yoko le nto ukugxila ekunciphiseni ubunzima, kunye nokwakheka komzimba okunempilo kubalulekile. Yi le indlela ekucetyiswa ngayo kuba ikhuthaza umntu ukuba ahambe ngakumbi kwaye atye okusempilweni.
Ukuqonda izibonelelo zempilo zokuphulukana namafutha
Ipesenti yeoyile yomzimba isebenza ngcono njengegeji yempilo kunobunzima.
Ubunzima benziwe ngobunzima bomzimba, amafutha omzimba kunye namanzi, njalo naluphi na utshintsho kule mimandla kunokukhokelela ekuzuzeni ubunzima kwaye kungekhona nje ukulahleka kwamafutha. Ukugqithiswa kwamafutha omzimba, ngokukodwa ukugcinwa kwamafutha, kunobudlelwane obusondeleyo kunye nezifo ezingapheliyo ezifana:
- Uhlobo lwe-2 sikashukela
- U xinzelelo
- Isifo sentliziyo
- Ezahlukeneyo iCancer
Isitshixo kukuqonda ukuba a ipesenti yamafutha omzimba enempilo iya kunceda ukunciphisa umngcipheko wezi zifo kunye nokuphucula impilo yengqondo kunye nempilo yonke.
Iindlela ezahlukeneyo zokulinganisa ukulahleka kwamafutha
Ukulandelela ukulahleka kwamafutha emzimbeni kuthetha ukuba kulandelwe kwaye kubekwe esweni ukwakheka komzimba. Kukho izixhobo kunye neendlela zokumisela ukwakheka komzimba, kubandakanya:
Ukufumana iziphumo ezichanekileyo, vavanywa yingcali enobuchule obuphezulu esebenzisa izixhobo zovavanyo lwezonyango. Iicaliper zeplastiki ezitshiphu kunye nezikali zasekhaya azithandeki ukuba zezona zikhetho zibalaseleyo.
Xa ulahlekelwa ubunzima, kukho ukulahlekelwa ngaphezu kwamafutha. Ilahleko enye inokuba yiMisa yoMzimba oBonelekileyo, nto leyo ebaluleke kakhulu kuba isixa soMzimba oBonelekileyo sibe nefuthe ngokuthe ngqo kwiBasal Metabolic Rate okanye kwimetabolism yomzimba. I-Basal Metabolic Rate (BMR) linani leekhalori ezitshiswa ngumzimba ngokwemvelo xa uphumle. Xa ugxininise ekulahlekeni kobunzima kwaye ungenzi utshintsho ekunciphiseni ilahleko yomzimba obhityileyo, umntu unciphisa ubungakanani bemetabolism yabo. Nangona kunjalo, ukuba umntu uyaqhubeka nokutya ngendlela efanayo, oku kunokuba siseto sokubuyisa ubunzima.
Nanku umzekelo weseti yoqobo yokwakheka komzimba komntu oza kuthi afunyaniswe ekliniki njengotyebileyo.
Kunye nobunzima kunye nomlinganiso wamanqatha omzimba, umntu ngokwendalo wakhulisa izihlunu ngokuthwala ubunzima bomzimba wakhe. Oku kuthetha ukuba abantu abatyebe kakhulu banemetabolism enkulu kakhulu. Utshintsho oluphawulekayo kwi-Lean Body Mass kunye ne-metabolism ayifanelekanga, ngakumbi xa injongo kukugcina ubunzima bomzimba obunempilo.
Ubunzima kunye nemivalo yamafutha omzimba kwitshathi engentla ibaluleke kakhulu ngaphezu komndilili, kunye ne-Skeletal Muscle Mass bar. Oku kuqhelekile kubantu abatyebe ngokugqithiseleyo. Abantu abatyebe kakhulu baphuhlise esi sihlunu ngokuthwala isixa esikhulu sobunzima. Izihlunu ezinkulu ziqala ukwakha ukuhambisa umzimba onzima. Yiyo loo nto kubalulekile ukuza nendlela egxininisiweyo/eyenzelwe ukufumana amandla, ukulahlekelwa ngamafutha, kunye nokubuyisela umzimba, kunokuba unciphise umzimba.
Ukuyeka kwakhona ubunzima
Ukujolisa ekubunjweni komzimba, ukuphuhlisa izihlunu, kunye noMzimba oBonelekileyo kubalulekile. Ngokuncipha kobunzima, kuya kubakho ukulahleka koMzimba oNqinileyo. Oku kuthetha a i-metabolism ephantsi kunye nemikhwa yokutya engalawulwayo inokukhokelela ekubuyiseni ubunzima. Ngaphandle kophuhliso lwe-Lean Body Mass kunye ne-skeletal muscle ukunceda ukukhula kwe-metabolism, kukho ithuba elongezelelweyo lokubuyiswa kobunzima. Kunye nokuqhubeka nokutshintsha indlela yokutya emva kokuba umntu efikelele kubunzima obujoliswe kubo.
Ukwakha izihlunu, ukulahlekelwa ngamanqatha ngokwakhiwa komzimba okunempilo
Ezona ndawo ziphambili ekugxilwe kuzo kukutshintsha ukwakheka komzimba, impilo iyonke, kunye nokuba sempilweni.
Gxininisa ekubunjweni komzimba, kungekhona ekulahlekeni kwesisindo
Endaweni yoko, landa utshintsho ekwakhiweni komzimba. Oku kuthetha ukuphucula iinkqubo zokuphulukana namafutha ngelixa unciphisa ilahleko yoLusu loMzimba. Ukwehla kobunzima kuya kwenzeka, kodwa isondlo esifanelekileyo kunye nokuqeqeshwa kwamandla kunokunciphisa ilahleko ye-Lean Body Mass.
Phuhlisa imikhwa emitsha yokutya
An inyathelo elibalulekileyo kukuqonda indlela yokuphucula indlela yokutya ngokukhetha isicwangciso sokutya esiya kuba mnandi. Xa ulungiselela ukulahleka kwamafutha, kuya kuthatha ixesha elide kunokwehla kobunzima. Izicwangciso ezisebenzayo zokutya ziya kwisiqingatha ukuya kwiponti enye yokulahlekelwa kwamafutha ngeveki. Lo ngu mainjongo ebambekayo kunye nezinzileyo engayi kubangela iziphumo ezibi kwi-metabolism. Ukucotha kwaye kuzinzile lolona khetho lungcono kwaye luya kukhokelela kutshintsho lwexesha elide.
Amandla oqeqesho / ukuphakamisa ubunzima yindlela elungileyo yokunyusa imetabolism. Ukwanda kwezibonelelo zemisipha ukusuka:
- Isakhono esiphezulu sokuchacha kwizifo
- Ukunciphisa ukunganyangeki kwi-insulin
- Igcina umzimba uhambisa
- Inceda ukulwa nokukhuluphala ngokunyusa i-BMR kunye ne-metabolism
Ukwakhiwa komzimba kwixesha elide
Ukulahleka kwamafutha kubaluleke ngakumbi kunokwehla kobunzima kwaye kuya kukhokelela kutshintsho lwexesha elide. Ukuqonda ukuba ukusebenza ngobukrelekrele kunye nokufumana iinombolo zomzimba kuya kukhuthaza ukulunga ngelixa ugcina amanqatha. Kuya kuthatha ixesha elide kunokuba bekulindelwe, kodwa ukulahla iipounds ezingama-30 kwisithuba esingaphantsi konyaka kwaye emva koko ukuphinda kubuyise konke umva akunamveliso. Thatha ixesha lokwenza uhlengahlengiso oluncinci, olunempembelelo oluya kukhokelela kubomi bempilo elungileyo.
InBody
Ibhlog kaPostiyo kaGqr
Umda wolwazi lwethu ukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemiba ebuthathaka yempilo kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa impilo yoluntu kunye neeprothokholi zempilo ukunyanga kunye nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal. Izithuba zethu, izihloko, izifundo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wethu wokuziqhelanisa.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sikwazenza iikopi zezifundo zophando ezixhasayo zifumaneke kwibhodi okanye kuluntu xa ziceliwe. Siyaqonda ukuba sigubungela imicimbi efuna ingcaciso eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokunyamekela okanye iprotocol yonyango; ngoko ke, ukuqhubela phambili ukuxoxa ngombandela ongentla, nceda ukhululeke ukubuza uDkt Alex Jimenez okanye uqhagamshelane nathi 915-850-0900. Umboneleli (aba) unelayisensi eTexas naseNew Mexico*
Ucaphulo
IHolo, uKevin D et al. ICalorie yeCalorie, iDietary Fat Restriction Results kuLahleko lwaMafutha oMzimba omninzi kunoThintelo lweCarbohydrate kubantu abaBatyebe kakhulu. Imetabolism yeseli ivol. 22,3, 2015 (427): 36-10.1016. ikhonkco: 2015.07.021 / j.cmet.XNUMX
UMerlotti, uC et al. Ukulahleka kwamafutha angaphantsi kwe-subcutaneous kubaluleke kakhulu kunokulahlekelwa kwe-visceral fat kunye nokutya kunye nokuzilolonga, ukulahlekelwa kwesisindo sokukhuthaza iziyobisi kunye nokuhlinzwa kwe-bariatric: ukuphononongwa okubalulekileyo kunye nohlalutyo lwe-meta. Ijenali yamanye amazwe yokukhuluphala (2005) ivol. 41,5 (2017): 672-682. ikhonkco: 10.1038 / ijo.2017.31
Tobias, Deirdre K et al. Umphumo wokungenelela kokutya okunamafutha aphantsi ngokuchasene nolunye ukungenelela kokutya ekutshintsheni ubunzima bexesha elide kubantu abadala: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwemeta. ILancet. Isifo seswekile kunye ne-endocrinology vol. 3,12 (2015): 968-79. doi:10.1016/S2213-8587(15)00367-8
by UGqr Alex Jimenez | ukuphila qete, Ukuhla ukusinda
Umzimba womntu yinkqubo entsonkothileyo, efuna ukukhula okungaguquguqukiyo kuzo zonke iindawo. Xa kuziwa ekulahlekelweni kwesisindo ukuba ngqongqo kakhulu kunokubangela ukuba umzimba uvukele. Imizekelo ngabantu abaye baphulukana nobunzima, emva koko babubeke kanye, okanye babambeke kwithafa. Injongo kukususa i-rollercoaster kwaye wamkele iindlela zokunciphisa umzimba ezisebenzayo. Apha, sivavanya iindlela ezimbalwa ezisekwe kubungqina bokulahleka kwesisindo egxile kwimpumelelo ehlala ixesha elide.
Ukuphucula uvakalelo lwe-insulin
Xa usitya iikhabhohayidrethi, yaphulwe iswekile.
Umzimba ufuna inani elithile leswekile ukuze usebenze. Nangona kunjalo, luluhlu olunqabileyo lokhuseleko. Ukuba inqanaba liphakama kakhulu ixesha elide, kwenzeka umonakalo kwiselula. Indima ye-insulin kukukhokela iswekile / iswekile eninzi kwiiseli. Nangona kunjalo, abantu abaninzi bafumana amanqanaba aphezulu egazi kwi-insulin, ebizwa hyperinsulinemia. Iimpawu ezinokubakho zinokubandakanya:
- Iminqweno yeswekile
- Ukufumana ubunzima ngokungaqhelekanga
- Ukulamba rhoqo
- Ukulamba kakhulu
- Ayikwazi kugxila
- Ixhala okanye iimvakalelo zokoyika
- Ukungabikho kokugxila
- Ukukhathala okukhulu
I-insulin inyuka kuba iswekile yegazi iyenyuka. Kuyingozi ukuvumela amanqanaba eswekile ukuba aqhubeke ephakanyisiwe, yiyo loo nto iveliswa ngakumbi i-insulin ukuzisa iswekile esegazini. Ukunikwa ixesha elaneleyo rhoqo hyperinsulinemia kunokubangela imeko ebizwa ukuxhatshazwa kwe-insulin, apho iiseli zinganyangekiyo ngenxa ye-insulin kwaye azisebenzi kakuhle.
Ubuntununtunu be-insulin kunye nokwehla kobunzima
Inqanaba eliphezulu le-insulin egazini linokubangela ukutyeba kwaye lenze ukuba kube nzima ukuphulukana nalo. Iziphumo ze-insulin ephezulu:
- Ukuphazamisa ukwehla kwamanqatha yaziwa njenge lipolysis
- Ukuphakamisa amandla okugcina amafutha
- Yandisa umngcipheko Ukufumana kwakhona ubunzima nangona ulandela ukutya okunekhalori ezisezantsi
Ukuphucula uvakalelo lwe-insulin kunokwenziwa ngu:
Lawula amanqanaba oxinzelelo
Ukuxinezeleka kunye uxinzelelo lokutya inokuba negalelo eluswini elandayo. Imizekelo inokuba njalo ukutya ukutya okuthandayo ngelixa ungazi ngenkqubo okanye ukungakwazi ukumelana nebha yetshokholethi emva kosuku olude, olunxunguphalisayo. Uphando lupapashwe kwi Ijenali yezeMpilo Psychology fu manisa Ukutya okunxulumene noxinzelelo kukhetho lwe-khalori-eshinyeneyo kwaye ukutya okumnandi kakhulu. Kwaye xa amanqanaba oxinzelelo enyuka, ukuthanda ukutya kuyenyuka, kubangela ukutyeba kwamafutha.
Ukunciphisa uxinzelelo
Kukho iindlela ezahlukeneyo ezinokunceda ingqondo kunye nomzimba uphumle ukucima impendulo yoxinzelelo. Nazi ezinye iintandokazi ezisekelwe kwisayensi:
- Amaqanda asimahla
- ngomane
- Imbewu
- Iintlanzi ezinamafutha
- I tsokotshi emnyama
Umjikelo ofanelekileyo wokulala
Ukulala ngokufanelekileyo kuthetha ukulala ngesandi iiyure ezisibhozo busuku ngabunye. Abantu abaninzi baye baziqinisekisa ukuba iiyure ezintlanu okanye ezintandathu zanele. Ngelishwa, uphando lubonisa ngenye indlela. Kuphononongo olupapashwe kwi PLOS, Abaphandi bafunde ngeziphumo zokulala ixesha elifutshane kwiihomoni ezinciphisa okanye zonyusa indlala, Nakwisalathiso sobunzima bomzimba okanye kwi-BMI. Bayifumana abathathi-nxaxheba ngokulala okufutshane banciphise i-leptin kunye ne-ghrelin ephezulu eyonyusa ukuthanda ukutya kwaye inokuba negalelo ekuzuzeni ubunzima.
Ukuphucula umgangatho wokulala
- Ukuphuhlisa indlela yokulala esempilweni
- Yiba nokulala okufanayo kunye nexesha lokuvuka
- Ixesha lomoya
- Cinga kancinci ngaphambi kokuba ulale
- Thatha ibhafu efudumeleyo imizuzu engama-90 ngaphambi kokulala
- Gwema ukukhanya okuluhlaza okwesibhakabhaka okungenani imizuzu engama-90 ngaphambi kokuba ulale
- Nciphisa ukutyiwa kwe-caffeine njengoko inokuchaphazela kakubi ukulala nokuba kuthathwe iiyure ezintandathu ngaphambi kokulala
- Thintela / nciphisa utywala ngokuhlwa
- Ukusebenza rhoqo komzimba inokunceda ukukhulula uxinzelelo kunye noxinzelelo, udinise umzimba ngaphandle ukuze ukulala kuza ngokwendalo
- Iiseshoni ezingama-30 ukuya kuma-40 zokunyamezela zininzi iveki. Nangona kunjalo, kwabanye abantu, ukuzilolonga kufutshane kakhulu nexesha lokulala kunokuba nefuthe elichaseneyo. Ke ngoko, qaphela ukuba ingaba iyingxaki na le.
Uqeqesho lweXesha eliPhakamileyo
Kukho iindlela ngeendlela zokuzilolonga. Kodwa inye indlela esekwe kubungqina ebonakaliswe ukuba:
- Tshisa amanqatha asesiswini
- Ukunciphisa isinqe selinqe
- Idilesi ye-insulin ukuxhathisa
Yaziwa ngokuba yi-HIIT.
Ukuzivocavoca kweXesha eliPhakamileyo kubandakanya:
- Ukuphindaphindwa kwemijikelezo emifutshane ngamandla aphuma kwangoko kulandelwa kukuzilolonga okuncinci okanye ukuphumla.
- Olu hlobo lomthambo ngumdlalo ogqibeleleyo:
- Umsebenzi weTreadmill
- Ukuqeqeshwa kwe-Elliptical trainer
- les/ Ukutsiba ngentambo
- Ukuqhuba umthambo
- Ukuhamba ngokuzilolonga
Ukwandisa iMisa yezihlunu
Inani elonyukayo lemisipha lonyusa Isiseko se-metabolic rate okanye i-BMR. Oku kwandisa amandla omzimba okutshisa amanqatha kunye nokunciphisa umzimba. A ukulahleka kobunzima bomzimba obuncitshisiweyo kunciphisa inkcitho yamandla yokuphumla kwaye yonyusa ukudinwa kunye nomngcipheko wokulimala. Kubantu abazama ukunciphisa ubunzima Ukwehla kwemetabolism okubangelwa kukuphulukana nobunzima bomzimba onokubangela ukubuyisela amanqatha alahlekileyo ngaphambili. Oko kuthetha ukuthini ukuba xa ubunzima be-muscle buyehla kunye ne-metabolism kunye nokukwazi ukugcina ubunzima.
Xa ubunzima bemisipha bonyusa umzimba unokutshisa ngokulula amanqatha, okwenza ukuba kufezekiswe kwaye kugcinwe ubunzima obunempilo. Kubalulekile ukuba ukhumbule ukuba njengoko izihlunu zomzimba zisonyusa umzimba ufuna amandla angakumbi ukondla kunye nokuxhasa le nyama intsha. Oku kuthetha ukuba iikhalori eziphezulu ziyavunyelwa, njengoko ukungabikho kweekhalori ezaneleyo kuye kungabi namveliso. Ukunyuka kobunzima bemisipha kunokufezekiswa:
- Ukutya okunempilo kuya kunceda ukwakha izihlunu
- Amandla kunye noqeqesho lokumelana
- Ukuthatha izongezo zeprotein
Iindlela zokunciphisa ubunzima ukuthathwa
Ngeendlela ezichanekileyo, ukunciphisa umzimba ngokusisigxina kunokwenzeka. Endaweni yokuncitshiswa, jolisa kwiindlela ezixhaswe yisayensi ezisebenzayo:
- Ukuphucula ubuntununtunu be-insulin
- Uxinzelelo lweengxaki
- Ukulala kamnandi
- Ukuqeqeshwa kwexesha eliphakamileyo
- Ukwandisa ubunzima bemisipha
- Khetha iindlela ezonwabisayo nezonwabisayo
Oku kuyakwenza ukubambelela kwizicwangciso zokunciphisa umzimba kube lula kwaye kuya kuba negalelo kubomi obonwabileyo, obunempilo.
UkuBumbiswa kweBhunga
UGqr Alex Jimenez's Iposti yeBlog
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *
Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *
Ucaphulo
Chao, Ariana okqhubekayo. Iminqweno yokutya ilamanisa ubudlelwane phakathi koxinzelelo olungapheliyo kunye nesalathiso sobunzima bomzimbaIjenali yesayikholoji yezempiloIsandi. 20,6 (2015): 721-9. ikhonkco: 10.1177 / 1359105315573448
UTaheri, uShahrad et al. Ixesha lokulala elifutshane linxulunyaniswa ne-leptin encitshisiweyo, i-ghrelin ephezulu, kunye nokwanda kwesalathiso somzimbaAmayeza ePLoSIsandi. 1,3 (2004): e62. ikhonkco: 10.1371 / journal.pmed.0010062
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, Ukuhla ukusinda
Ihlabathi lempilo kunye nokuqina kuye kwavela nazo zonke iintlobo zejoggon yobugcisa kunye nesigama esinokufuna isikhokelo sokufumana ukuphatha izinto. Inokudideka kunye namagama anje Ubunzima beMizimba yoMzimba kunye nesihlunu esayame ungaxutywa. Uhlalutyo lomzimba ivumela umntu ukuba awuqonde umzimba wakhe ngendlela ecace ngakumbi ngokuqonda impilo yomzimba. Apha siphula esi sigama sobugcisa ukufumana ulwazi olusisiseko malunga nendlela efanelekileyo ngayo kwimpilo yomzimba. Cinga ngale nto njengendibaniselwano yeglosari, kunye nesikhokelo samanyathelo.
Isikhokelo soBume boMzimba oSisiseko
Ipesenti yomzimba womzimba womzimba / ipesenti yamanqatha
- Ipesenti yamafutha omzimba luphawu lobunzima bomzimba obenziwe ngamanqatha.
- Yi kubalwa ngokwahlula ubunzima bomzimba ngamanqatha omzimba ngobunzima obupheleleyo.
- Kuyanceda uku landela inkqubela phambili Nokuba uzama ukunciphisa umzimba okanye ufumane izihlunu.
Yise kude
- Le pesenti inokusetyenziselwa ukuseta iipesenti zamafutha omzimba.
- The Uluhlu olusempilweni lujikeleze i-10-20% yeepesenti yamafutha omzimba emadodeni kunye ne-18-28% yabasetyhini.
Ubunzima beLungu loMzimba / Isikhokelo soMisa esingaFutha
Maxa wambi i-Mass Body esetyenziswayo ngamanye amaxesha isetyenziswa ngokungafaniyo neFat-Free Mass.
- Ubunzima beMizimba yeLungu ubunzima bayo yonke into emzimbeni engatyebanga.
- Oku kubandakanya izihlunu, amalungu, amathambo, kunye amanzi omzimba.
- Ubunzima beLungu loMzimba alifani nesihlunu.
- Ubunzima beLungu loMzimba yingqokelela ye iintlobo ezahlukeneyo zezicubu zomzimba oko kubandakanya umsipha.
Yise kude
- Ubunzima beLungu loMzimba kunye noMzimba weFat Mass zenza ubunzima bomzimba wonke.
- Ukuba ixabiso leMisa eliLinganayo li ngeeponti thabatha eli nani kubunzima bomzimba bebonke ukufumana uqikelelo lweMisa yeFat Mass.
- Yahlula eli nani ngokobunzima bomzimba, iziphumo ziipesenti zomzimba.
- Ubunzima beLungu loMzimba lisondele kakhulu kwinani elipheleleyo leekhalori zomzimba ezifuna yonke imihla.
- The Isidumbu somzimba yenza undoqo wemetabolism yomzimba, kwaye eli nani Ingasetyenziselwa ukunceda ukumisela iimfuno ezizodwa zokutya.
- Akukho kuphinda kusekelwe isondlo kwi-2,000-calories yokutya. Le yindlela engalunganga yokulinganisa ukutya yonke into.
Isikhokelo soLusu lweMisipha
- Imisipha yamathambo yenye ye iintlobo ezine ezinkulu zezihlunu kwaye ilawula zonke iintshukumo ezilawulwa ngokuzazi. Yonke into isuka ekuthumeleni imiyalezo iye ekubulaleni i-barbell.
- Liqela lemisipha elikhulayo / elakhayo xa usenza imithambo.
- Ukunyuka kweMisipha yezihlunu kuguqula ukwanda kwamandla.
- Xa uzama ukwakha umzimba kwaye ukhule ngobukhulu, eli lixabiso lokulandela kunye nokubukela ukwanda ngokuhamba kwexesha.
- Nangona kunjalo, umsipha awukho nje ukomelela.
- Imisipha yenziwe ikakhulu ngeprotein kwaye inokwenza njengendawo yokugcina iiprotein.
- Xa umzimba uphantsi uxinzelelo olomeleleyo njengokulimala okubuhlungu, inkqubo yokubuyisela kwimeko yesiqhelo ibangelwa kwaye ifuna ukongezwa kweprotein, ukuya kwizihlandlo ezine zexabiso.
- Xa umzimba ungakwazi ukufumana isixa esifanelekileyo seprotein ekudleni okuqhelekileyo, Umzimba uqala ukufumana oko ukufunayo kugcino lweeprotein / izihlunu.
- The I-Basal Metabolic Rate, okanye i-BMR, Ingaba i Inani leekhalori ezifunekayo emzimbeni ukuze zigcine umzimba wakho ungoyames. Yinto ebalulekileyo kwimetabolism ngokubanzi.
- Umntu onamaLungu amaninzi eMzimba uya kuba ne-Basal Metabolic Rate ephezulu.
- Esi sizathu sokuba iimbaleki ezingama-250 zifuna ukutya ngaphezulu kwe-150 yeepawundi yokuhlala umntu omdala. Kungenxa yokuba iimbaleki zinamaqela amaninzi oMzimba oLinganiselweyo.
- I-BMR inokunceda ukwenza isicwangciso esifanelekileyo sokutya esenzelwe ukulahleka kwamafutha okanye ukufumana izihlunu ngokunceda ukuqonda angakanani amandla / iikhalori ekutyeni okufunwa ngumzimba.
- Ukuphindaphinda i-BMR ngomsebenzi kuya kuqikelela Inkcitho yeMihla ngemihla yaMandla okanye i-TDEE.
- Sebenzisa i-TDEE njengesiseko umntu anokukhulisa isicwangciso sesondlo esekwe kwiinjongo zokwakheka komzimba.
Isikhokelo saManzi oMzimba
- Amanzi oMzimba aquka onke amanzi emzimbeni. Oku kuthetha yonke into ukusuka:
- Amanzi asegazini
- Amanzi kwizitho
- Amanzi angaphakathi emathanjeni
Amanzi omzimba anokwahlulahlulwa ngokweendidi ezimbini:
- Kwangaphakathi
- Ngaphandle
- I-Intracellular kuthetha ngaphakathi kweeseli kwaye kubandakanya amanzi kumalungu, izihlunu, Ukuhlanganisa i-2/3 yomzimba uwonke amanzi.
- I-rUkuphuma okungu-1/3 kungaphandle kweeseli kwaye ibandakanya amanzi kwi igazi.
Yise kude
- xa Umzimba uphilile ngokubanzi ugcina ulungelelwaniso olusempilweni lwe-intracellular ukuya emanzini angaphandle kunye nomlinganiso we-3: 2.
- Xa ibhalansi ingalingani okanye iwa phakathi ukujonga amanzi kubalulekile.
- kuba umzekelo, abantu abaneengxaki zempilo eziqatha, njengezifo zezintso / ukusilela, abakwazi ukulahla umzimba wamanzi angaphandle. le ibangela ulwakhiwo lwamanzi kwaye ifuna ukususwa ngokweenkqubo ezinjenge-dialysis.
UMisa oMileyo owomileyo
- I-Lean Body Mass ibandakanya yonke into engengomafutha omzimba kwaye ibandakanya namanzi omzimba.
- Xa onke amanzi ekhutshiwe okushiyekileyo kwaziwa njenge UMisa oMileyo owomileyo.
Ubunzima beBhunga eliLinganayo-Amanzi oMzimba = Ubunzima obomileyo
- Oku kufikelela kwi Umxholo weprotheni yezihlunu kunye nomxholo wamaminerali emathanjeni.
- Ubuninzi beeDry Lean Mass ziya kufumaneka kwezi ndawo.
Yise kude
- Ukubeka iliso emanzini kunokunceda ukulandela ngokwenyani, utshintsho lomzimba emzimbeni.
- Ubunzima beLungu loMzimba linamanzi emzimbeni, yaye Amanqanaba amanzi emzimbeni anokuchatshazelwa zizinto ezahlukeneyo ngathi ukuzilolonga kwakutshanje okanye ukuba sezantsi kwii-carbohydrate.
- Utshintsho emanzini omzimba lujongwa njengotshintsho lobuchwephesha kuMzimba oLinganayo.
- Nini isakhiwo imisipha, umzimba wakha iivenkile ezintsha zeprotheyini kwaye ibonakalisa kuMisa oMileyo owomileyo.
- Ukonyuka kobunzima beLungu loMzimba kunokubonisa ukukhula kwemisipha, okanye hayi.
- Nangona kunjalo, ukwanda kobunzima beDry Lean luphawu oluhle ngakumbi lokuba kukho ukukhula kwemisipha.
Amafutha eVisceral
- Iindidi ezimbini eziphambili zamafutha omzimba.
- Amanqatha angaphantsi ngamanqatha angaphantsi kolusu kwaye luhlobo olubonakalayo.
- Uhlobo lwesibini lubizwa amafutha athile.
- La mafutha aqokelela ngaphakathi esiswini kwaye asongele ngaphakathi kumalungu angaphakathi.
Yise kude
- Kungenxa yokuba ayinakubonwa ayithethi ukuba ayikho.
- Ukuba ikhona into ngokuqinisekileyo ekufuneka uyazi ngayo.
- Kungenxa yokuba amanqatha e-visceral ayisiyoponti eyongezelelweyo kodwa ilungu elisebenzayo elifihla iihormoni eziyingozi emzimbeni elibangela ukudumba okungapheliyo.
- Amafutha e-visceral ngakumbi, umngcipheko omkhulu wokudumba.
- Ukudumba ngokuhamba kwexesha indawo kongeze uxinzelelo entliziyweni oko kunokukhokelela kwiingxaki zentliziyo.
Vavanywa namhlanje
Ngethemba, esi sikhokelo siye sacacisa ezinye zesigama sokwakheka komzimba okuqhelekileyo. Olu luphononongo olusisiseko olwenzelwe ukubonelela ngolwazi olubalulekileyo malunga nokwakhiwa komzimba kunye nendlela esebenza ngayo. Ukuqonda ngokubanzi kunokunceda ukwenza ukhetho olunempilo yokuphila, njengokuthatha isigqibo sokunciphisa umzimba okanye uhlengahlengiso lokutya.
Impilo yomzimba
UGqr Alex Jimenez's Iposti yeBlog
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *
Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *
Ucaphulo
Westerterp, uKlaas R. �Umthambo, ulungelelwaniso lwamandla, kunye nokwakheka komzimba. Ijenali yaseYurophu yesondlo sezonyango�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4
UBorga, Magnus et al. �Uvavanyo lokwakheka komzimba olukwizinga eliphezulu: ukusuka kwisalathiso sobunzima bomzimba ukuya kwiprofayili yokwakheka komzimba.��Ijenali yamayeza ophando: upapasho olusemthethweni lweAmerican Federation for Clinical Research�vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722
