Ukutya okusempilweni kunye noNyango lweChiropractic

Ukutya okunempilo kunye nempilo yomgogodla zidityanisiwe. Ukutya okunempilo kuya kunceda ukunciphisa umzimba, kwaye unikeze isalathisi esinempilo somzimba. Oku kuthetha ubunzima obukhulu bemisipha, ngakumbi xa idityaniswe neprotheyini eninzi. Umqolo ugcina kwaye uxhasa wonke umzimba kunye nomzimba ophezulu. Xa ubunzima bonyuka kule mimandla bunokubangela uluhlu lwemiba efana ne-subluxations, iingxaki ze-curvature, i-sciatica, kunye nokunye. Ubunzima bemisipha eyongezelelweyo buthatha uxinzelelo olongezelelweyo kubo nakuphi na ubunzima obongezelelweyo ukusuka kumnqonqo. Izihlunu ezomeleleyo zinokuthwala ubunzima bomzimba, zithatha uxinzelelo kumqolo kwaye ziwugcine usempilweni kwaye usebenza ngendlela ephezulu.  

Ukwenza uhlengahlengiso olusempilweni

Kungakhathaliseki ukuba umntu uphi na kwisicwangciso sakhe sokutya esinempilo, kukho iindlela eziqhelekileyo ezisebenza kwabaninzi kwaye zinceda ukuphucula ukutya kwabo. Oku kubandakanya ukudibanisa amaqela okutya okunempilo ekutyeni ngeendlela ezahlukeneyo, kwaye unganikezeli xa iimpazamo zenziwe, kodwa ukufunda kuzo. Xa uhlakulela imikhwa emitsha esempilweni kufuna ixesha, inkuthalo, uqheliselo, nophando ukuze utye ukutya okufanelekileyo.  

Iziqhamo kunye nemifuno

Kulula kwaye tastier ukulibala ukutya okunesondlo kwaye uye kwi-carbs, amafutha, njl. Kunokuba uzame ukongeza imifuno, okanye ukutya iziqhamo njenge-snack yonke imihla kunokuba nzima. Indlela elula, nengcono yokudibanisa iziqhamo nemifuno ekutyeni komntu kukuba endaweni yeekhabhu kunye namafutha kwiziqhamo kunye nemifuno kwizidlo eziphambili yonke imihla.

• Oku kunokuba zucchini, i-squash, okanye I-spaghetti engena-carb endaweni ye-pasta spaghetti.
• Endaweni ye-ayisikrimu zama iziqhamo zokwenyani sorbet.
• Icauliflower ecujiweyo endaweni yerayisi emhlophe okanye iitapile ezicujiweyo.
• Kuninzi ababambeleyo ezisempilweni ngakumbi kwaye zinencasa nje kwaye ziyinto yokwenyani.
• Iiresiphi ezisempilweni ngaphandle apho inokukunika iingcebiso malunga nendlela yokwenza oku.

Inzuzo yokutshintsha iziqhamo kunye nemifuno, kunokuba nje ukongeza kwisidlo kukuba abantu bakhulise impilo yabo ngokunciphisa izinto ezingafanelekanga zokutya kunye nokongeza ezitsha ezinempilo ngaxeshanye. Nangona kunjalo, oku akuthethi ukuba wenze konke ngexesha elinye. Injongo kukutshintsha ngokuthe ngcembe oku kutya kunezondlo kwizitya zemihla ngemihla ngezibonelelo zempilo eziphezulu.  

IFayibha engakumbi kunye neProtheyini

Kubalulekile ukuba umzimba ufumane ifayibha kunye neprotheyini eyaneleyo njengomthombo wamandla osempilweni. Abantu abaninzi banokuxhomekeke koku:

• IiCarbs
• Amafutha
• iswekile
• Amanye amaqela okutya okungenampilo ukunika amandla imini yonke.

Ukutya ukutya okungenampilo yonke imihla yonke imihla kuthatha umthwalo omkhulu emzimbeni. Oku kuquka:

• Igazi leswekile
• ubunzima
• amandla
• imo

ifayibha kunye neeprotheyini zibalulekile kuba ezi zimbini zilawula iinkqubo zomzimba ukukhuthaza imisebenzi enempilo yomzimba. Ifayibha inceda inkqubo yokwetyisa kwaye ilawula ukuwohloka kwecarbohydrate. Oku kuthetha ukuba amandla afunyenwe kuyo nayiphi na i-carb aya kuhlala ixesha elide kwaye akayi kwandisa iswekile yegazi xa ehlanganiswe nefiber. Uninzi lwabantu luyazi ukuba iiprotheyini zakha izihlunu. Kodwa kwakhona kwenza umzimba uzive ugcwele ixesha elide kuneekhabhu okanye iswekile. Oku kuvumela ukulawulwa kwendalo malunga nokuba kutyiwa kangakanani na emini ukuze umntu angatyi ngaphezu kokufunwa ngumzimba. Iicarbohydrate kunye neeswekile azigcwali kwaye zinokukhobokisa. Oku kuthetha ukuba banokudliwa imini yonke ngaphandle kokuziva behluthi kwaye balayishe nje ngeekhalori ezingenanto. Iindlela ezimbalwa zokudibanisa i-fiber kunye neprotheyini ekutyeni:

Yafutshane

• amaqanda
• Bacon yaseTurkey
• Ingqolowa/i-multigrain toast

Isidlo

• Ukusonga kwengqolowa okanye isangweji

Isidlo

• Irayisi emdaka kunye neembotyi zilayishwe ngeprotheyini kunye nefiber.
• Indawo enkulu yabantu abatya imifuno/izilwanyana ezineprotheyini eninzi okanye ifayibha

Nciphisa i-Sugar Intake

Ukunciphisa ukuthathwa kweswekile okanye ukutshintshela kwishukela elungeleleneyo ukusuka kwiziqhamo, iyogathi, njl. Ukutya okuneswekile eninzi kunokonakalisa umzimba, kubangele:

• Ukutyeba kwakho
• Ukuhamba kweemvakalelo
• Utyhefu
• Ezinye iziphumo ezingafanelekanga

Iswekile ilungile xa isenziwa ngokumodareyitha. Kodwa xa iba ngumkhwa wemihla ngemihla, kulapho inokuqalisa ukuchaphazela umzimba. Injongo kukusela amanzi amaninzi, kunye nokusebenzisa izinto ezitshintshileyo xa kukho iminqweno. Zama:

• Iyogathi endaweni ye-ayisikrimu
• Iziselo eziphilileyo zeziqhamo endaweni yesoda
• Iti endaweni yewayini
• Gcina i-indugences kube kanye okanye kabini ngeveki ukuba kunokwenzeka.

Ukutya iiNzuzo ezisempilweni

Iingenelo ezimbalwa ekutyeni okunempilo okuya kuphucula umgangatho wobomi:

• Ukuphucula impilo yokwetyisa
• Ukuhla ukusinda
• Yehliswa ukuba akukho ntlungu emva
• Yehliswa ukuba akukho ntlungu yonyawo
• Iindlela zokulala ezisempilweni
• Ukukhathala okungaphantsi
• Ukuqwalaselwa okuphuculweyo
• Ukuphucula impilo yengqondo
• Cula isikhumba
• Yehlisiwe ukuba kungabikho ukucaphuka

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UkuBumbiswa kweBhunga

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Imiba emitsha yeMpilo

Ukufumana ubunzima obuzinzileyo kubo bonke ubomi kunokukhokelela kwisifo seswekile sabantu abadala. Oku kuziswa ngamafutha amaninzi kunye nokulahleka kwemisipha. Ukulahleka kwe-skeletal muscle mass kudibaniswa ukuxhatshazwa kwe-insulin. Isihlunu esincinci sifumaneka, kokukhona umzimba usiba buthathaka kwi-insulin. Ukuphulukana nemisipha kunokubangela ezinye iingxaki kunye nobudala. Enye imeko eyonakalisayo, ingakumbi kumabhinqa, sisifo samathambo. Oku kwenzeka xa ithambo elidala lifunxwa kwakhona kunokuba kudalwe ithambo elitsha. Omabini amadoda kunye nabasetyhini banokuncipha ubunzima bezihlunu kunye namathambo amancinci, abuthathaka. Oku kwandisa umngcipheko we-osteoporosis kunye nomngcipheko wokulimala kakhulu ekuweni. Ukuthintela kubandakanya Yitya iprotheyini eyaneleyo imini yonke. Kuhlala kukuhle ukubekela bucala iprotheyini ekutyeni kwaye ungatyi konke ngexesha elinye ukuqinisekisa ukuba isixa esifanelekileyo sihlangatyezwa yonke imihla. Ukujongwa rhoqo kokwakheka komzimba kunokunceda. Injongo kukunciphisa ukulahleka kwemisipha kunye nokufumana ubunzima njengoko umzimba uguga.  

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* imeyile: qeqeshi@elpasofunctionalmedicine.com ifowuni: 915-850-0900 Ilayisensi e Texas & New Mexico  

Ucaphulo

UCena, uHellas, kunye noPhilip C Calder. "Ukuchaza ukutya okunempilo: Ubungqina bendima yePatheni yokutya okunempilo kwiMpilo kunye neZifo." Amanzi Umqulu 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334 Locke, uAmy et al. "Ukutya kweMpilo: Iinjongo kunye neziKhokelo." Ugqirha wosapho waseMelika ivol. 97,11 (2018): 721-728. UWarensjö Lemming, uEva, kunye noLiisa Byberg. "Ngaba Ukutya Okusempilweni Kukwafanelekile kuThintelo loLwahlulo loLwaphuka?." Amanzi Umqulu 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642