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Ukuba nokugcina ukuguquguquka kumalungu kuxhomekeke kwizicubu ezidibeneyo ezijikeleze imisipha. Ukuthambisa okufanelekileyo kwiithishu ezidibeneyo zenza ukuba imicu ikwazi ukutyibilika enye kwenye ngokulula. Iiprotheyini zendalo ze-collagen kunye ne-elastin zizinto eziphambili zezicubu ezixhamlayo ezinika amandla kunye nokuqina. I-elastic ngakumbi i-tissue edibeneyo, ukuguquguquka ngakumbi kwi-joint. Ukuba kuya kuba nzima ukolula okanye kukho ukuqina okungapheliyo kunye nokuqina, kukho ukutya okunceda ukugcina ukuguquguquka kunye nokuphucula impilo yonke.

Ukutya okuNcedisayo Ukugcina ukuguquguquka: I-EP Chiropractic Clinic

Ukutya okunceda ukugcina ukuguquguquka

Ukuguquguquka okudibeneyo kuthetha izicubu ezisebenzayo ezidibanisa i-skeleton kunye nezihlunu kunye nokukwazi kwamalungu ahlukeneyo omzimba ukwandisa kunye nokugqiba iintshukumo. Ukudibanisa izicubu zincedisa ukuhamba kunye nokuzinza. Le miba ibandakanya:

IiLigaments

  • IiLigaments ingaba yi-band-shaped okanye i-string-shaped collagen fibers edibanisa amathambo.

Tendons

  • Tendons ziyafana neeligaments kwaye ziyibhanti okanye intambo kodwa zidibanisa izihlunu emathanjeni.

Ibhendi

  • Ibhendi yimesh elukiweyo exineneyo ejikeleza imithambo yegazi, amathambo, izihlunu, amalungu kunye nemithambo-luvo.

Ukuguquguquka kugcina izihlunu zisebenza kwaye zihamba njengoko ziyimfuneko kwimisebenzi yomzimba yemihla ngemihla. Xa ezi zicubu ziba nzima ngenxa yokungasebenzi okanye ukutya okungenampilo, kunciphisa uluhlu lokuhamba komzimba kwaye kwandisa umngcipheko wokulimala. Ukolula kuphucula ukuguquguquka, kwaye ukongeza ukutya kwisicwangciso sesondlo kuya kunceda ukugcina i-limberness.

isondlo

Isicwangciso sesondlo esigcwele iivithamini, iiminerali, kunye ne-antioxidants ziya kondla izicubu ezidibeneyo kunye neeseli kunye nokwandisa imveliso ye-collagen. Ukutya okutyebileyo kwi-fatty acids / EFAs, ivithamin C, isulfure, kunye namanzi kuya kukhuthaza izicubu ezidibeneyo ezinempilo zokuguquguquka okuphuculweyo.

Acatty Acids

  • Ii-asidi ezinamafutha abalulekileyo zibandakanya omega-3 kwaye omega-6, ubukhulu becala ifumaneka kwiintlanzi, kwimbewu yeflakisi, nakwioli engamanzi.
  • Ezi asidi ezinamafutha zibalulekile kuba azinakwenziwa emzimbeni.
  • Ukutya okunje iintlanzi ezinamafuthaimbewu yeflakisi, i-walnuts, okanye izongezo, zinokunceda ukufezekisa umlinganiselo ofanelekileyo.
  • Kubantu abangazithandi kakhulu iintlanzi, qwalasela izongezo ze-omega-3.

Collagen

  • I-Collagen yiprotheni ephambili evela kwizicubu ezidibeneyo, kwaye i-vitamin C ibalulekile kwimveliso ye-collagen.
  • Ukutya okutyebileyo kweVithamin C- i-orenji, i-bell pepper, i-broccoli, i-strawberries, i-tomato, imifuno eluhlaza, i-raspberries, i-ananas, imifuno ye-cruciferous, i-parsley kunye ne-vatala.
  • Yenza ezahlukeneyo zokupheka smoothie isidlo sakusasa okanye isidlo sasemva kwemini.
  • Kuba ukwanda synthesis protein, yongeza i-branched-chain amino acids.

Sulfure

  • Isulfure inceda ukugcina iibhondi eziguquguqukayo kwizicubu ezidibeneyo.
  • Iiprotheyini zezilwanyana ezibonelela ngesulfure zibandakanya intlanzi, inkukhu, inyama yenkomo, namaqanda.
  • Imithombo yemifuno ibandakanya IBrussels ihluma, ikhaphetshu, ibroccoli, ikholifulawa, itswele, ikonofile.

Hydration

Amanzi akagqalwa njengokutya njengoko engenazo ii<em>calories, kodwa abalulekile njengoko enza ama-76 ekhulwini ezihlunu. Ipesenti ephezulu yomxholo wamanzi iyisitshixo kwi-muscle elasticity. Xa umzimba uphelelwe ngamanzi, ubambelela emanzini, ubangela ukugcinwa kwamanzi kunye nokuqina. Okukhona izihlunu zihlala zimanzi, ngakumbi zinenkathazo yokubuyisela kwimisebenzi yomzimba, amanqanaba okukhathala ayanda, uluhlu lwezindululo luyancipha, kwaye ingozi yokulimala iyanda. Musa ukulinda ude unxanwe. Hlala u-hydrated imini yonke ukuze ugcine amalungu ethanjiswa kunye namanqanaba amandla aphezulu.

Iziqhamo eziphezulu emanzini ziquka:

  • Ierberberries
  • Ujodo
  • Icantaloupe
  • Peaches
  • I-grapefruit
  • Ipanapula
  • IiApile
  • Amapheya

Imifuno ephezulu emanzini iquka:

  • Netyhukhamba
  • Ilethasi
  • Uzucchini
  • Isileri
  • Isityalo seqanda

Nciphisa iTyuwa kunye neShukela yokuNgena

  • Ukutya okucutshungulweyo kudla ngokuba netyuwa eninzi.
  • Ityuwa eninzi ibangela ukuba amalungu adumbe njengoko umzimba ugcina ulwelo.
  •  Ukugcina ukuthathwa kweswekile ephantsi kubalulekile ekuphuculeni ukuguquguquka.
  • Oku kungenxa yokuba iswekile iphula i-collagen esikhumbeni kunye nezicubu ezidibeneyo.
  • Oku kuthetha ukuphepha ukutya okusele kulungisiwe, ukutya okusele kulungiselelwe, kunye nokutya okungenamsoco.

Ukuguquguquka kunokuphuculwa ngokususa ukutya okutshabalalisa i-collagen, kugxininise ekutyeni okunciphisa i-insulin spikes, kunye nokugcina i-hydration kumchamo. izicubu. Ingcali yezondlo inokuphuhlisa isicwangciso sesondlo somntu sempilo ye-neuromusculoskeletal.


Ukutya okunceda ukugcina ukuguquguquka


Ucaphulo

UBeba, u-Mohammad et al. "Umphumo wokuxhaswa kwe-curcumin ekubambezelekeni kokuqala kwe-muscle, ukuvuvukala, amandla emisipha, kunye nokuguquguquka okuhlangeneyo: ukuphononongwa ngokuchanekileyo kunye ne-dose-response ye-meta-analysis yezilingo ezilawulwa ngokungahleliwe." Uphando lwePhytotherapy: PTR vol. 36,7 (2022): 2767-2778. doi:10.1002/ptr.7477

Kviatkovsky, Shiloah A et al. "I-Collagen peptide supplementation yentlungu kunye nomsebenzi: ingaba iyasebenza?" Uluvo lwangoku kwisondlo seklinikhi kunye nokhathalelo lwe-metabolic vol. 25,6 (2022): 401-406. doi:10.1097/MCO.0000000000000870

UMacKay, uDouglas, kunye no-Alan L Miller. "Inkxaso yezondlo zokuphilisa amanxeba." Uphononongo lweyeza elilolunye: ijenali yeklinikhi yonyango vol. 8,4 (2003): 359-77.

UShaw, uGregory, et al. "I-Vitamin C-eyenziwe i-gelatin supplementation ngaphambi kokuba umsebenzi wexeshana ukhulise i-collagen synthesis." Ijenali yaseMelika yesondlo seklinikhi vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594

UZdzieblik, uDenise, et al. "Ukuphuculwa kokungahambi kakuhle kwamadolo anxulumene nomsebenzi emva kokuxhaswa kweepeptides ezithile ze-collagen." I-Applied physiology, isondlo, kunye nemetabolism = I-Physiologie applique, isondlo kunye nemetabolism vol. 42,6 (2017): 588-595. doi:10.1139/apnm-2016-0390

Umgangatho wobuchule wokuSebenza *

Ulwazi olulapha ku "Ukutya okuNcedisayo ukugcina ukuguquguquka: El Paso Back Clinic"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
Ikhadi lam loShishino lweDijithali