Ukutya okuqhelekileyo kubandakanya ukutya okuthathu: isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, kunye nokutya okutyiwayo phakathi. Nangona kunjalo, oku akusoloko kunjalo, kuxhomekeke kwindlela yokutya kunye nemikhwa. Ukuqalisa ukutya okunempilo kunye nokulahlekelwa ngamafutha omzimba akufuni izithintelo eziqatha zokutya, indlala, kunye nokuzilolonga rhoqo. Nangona ukunciphisa umzimba ngokukhawuleza kunokuvakala kunomtsalane, abantu bahlala beziva bedakumbile, bediniwe, kwaye bengonwabanga emva kwexesha elithile. Esi sesona sizathu siqhelekileyo sokungagcini ukulinganisela okunempilo kunye nokufezekisa impilo efanelekileyo. Abantu basenakho ukutya ukutya abakuthandayo ngokwenza uphuculo lwexesha elide olubandakanya:
Ukuba nalo lonke ulwazi oluyimfuneko ukwenza ukhetho olufundileyo nolunolwazi lomzimba yeyona ndlela isebenzayo nexabisekileyo yokuqalisa ukutya okunempilo.
Contents
Ukutya okunempilo kuqala ngokufunda kunye nokwamkela iindlela ezintsha zokutya. Oku kuthetha ukongeza iziqhamo ezitsha, imifuno, ukutya okuziinkozo kunye nokunciphisa ukutya okusele kugalelwe amafutha, ityuwa, neswekile. Ukuguqukela ekutyeni okunempilo kukwaquka ukufunda ngokulinganisela, ukwahluka, kunye nokumodareyitha.
Kwiintsuku ezininzi, jonga ukutya ngakumbi:
Ukutya intando enempilo inceda umzimba ukuba ufumane ibhalansi efanelekileyo yeevithamini, iiminerali, kunye nezinye izondlo. Kuya kunceda umzimba:
Ukutya okunempilo akufani nokuya kwisidlo. Kuthetha ukwenza uhlengahlengiso/utshintsho umntu anokuhlala nalo kwaye azonwabele. Ukutya kokwexeshana, njengoko kujonge ukusika iintlobo ezithile zokutya ukwenza umzimba ulungelelanise kwaye ulahlekelwe ngamanqatha. Nangona kunjalo, ngexesha lokutya, abantu banokulamba kwaye bacinge ngokutya ngalo lonke ixesha. Umphumo oqhelekileyo wecala kukutya kakhulu emva kokutya ukwenza ukutya okuphosiweyo. Ukutya ukutya okusempilweni nokulungelelanisiweyo kuyawanelisa ngakumbi emzimbeni. Ukudibanisa kunye nomsebenzi omningi womzimba kunokunceda umntu ukuba afikelele kwisisindo esinempilo-kwaye agcine ubunzima obunempilo.
Cinga ngezizathu zokutya okunempilo.
Ukuba neqela lenkxaso kunokunceda ukwenza uhlengahlengiso lube lula. Usapho kunye nabahlobo banokunceda ukwenza ukutya, ukwabelana ngeeresiphi ezisempilweni kunye neengcebiso zokupheka. Ngoncedo olongezelelekileyo, dibana nogqirha, isazi sokutya esibhalisiweyo, okanye umqeqeshi wezempilo. Qalisa namhlanje.
Uninzi lwabantu luye lwafumana ixesha apho emva kokutya isidlo sasemini esimnandi emva koko baziva benesidingo sokulala. Ukuba nemvakalelo yokulala malunga neyure enye emva kwesidlo sasemini, eyaziwa ngokuba yi-post-lunch dip, iyancipha:
Uphononongo kwi IBritish Journal of Nutrition ulandele abathathi-nxaxheba abangama-80 kwiiveki ezili-12 ukufumana ukuba ukutya iialmondi kube nefuthe kule diphu yasemva kwesidlo sasemini. Iziphumo zafumanisa ukuba i I-almond-etyebileyo yesidlo sasemini esinamafutha amaninzi incede ukunciphisa inkumbulo ukuhla nge-58% xa kuthelekiswa nesidlo sasemini se-carbohydrate.
I-American Dietetic Association (2009). Isikhundla se-American Dietetic Association: Ukutya okusebenzayo. Umbhalo we-American Dietetic Association, i-109 (4): 735-746. Iyafumaneka nakwi-intanethi: www.eatright.org/About/Content.aspx?id=8354.
Dhillon, Jaapna, et al. "Iimpembelelo zokusetyenziswa kwe-Almond kwi-Post-Lunch Dip kunye ne-Long-Term Cognitive Function in Energy-Restricted Overweight and Obese Adults." Ijenali yaseBritani yeZondlo, vol. 117, no. 3, 2017, iphepha 395-402., doi: 10.1017 / S0007114516004463.
Gallagher ML (2012). Ukuthathwa: izondlo kunye nemetabolism yazo. Kwi-LK Mahan et al., ed., Ukutya kukaKrause kunye neNkqubo yokuNakekelwa kweZondlo, i-13th ed., Iphe. 32-128. Louis: Saunders.
Katz DL (2008). Iingcebiso zokutya zokukhuthaza impilo kunye nokuthintela izifo. Kwizondlo kwiKlinikhi yokuSebenza, i-2nd ed., Iphepha 434-447. EPhiladelphia: uLippincott Williams kunye noWilkins.
ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, iSebe lezoLimo lase-US (2015). 2015-2020 Izikhokelo zokutya kwabaseMelika 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Ifunyenwe ngoJanuwari 12, 2016.
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukuqalisa Ukutya Okusempilweni"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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