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Wellness

Clinic Wellness Team. Chinhu chakakosha kumusana kana mamiriro ekurwadziwa shure kugara uine hutano. Hutano hwese hunosanganisira kudya kwakaringana, kurovedza muviri kwakakodzera, kuita zvemitambo, kurara kwakanaka, uye mararamiro ane hutano. Shoko racho rakashandiswa nenzira dzakawanda. Asi zvakazara, tsananguro ndeyotevera.

Iyo inzira yekuziva, yekuzvitungamira, uye inoshanduka yekuwana kugona kwakazara. Iyo ine multidimensional, inounza pamwechete mararamiro ese epfungwa / emweya uye nharaunda inogara munhu. Zvakanaka uye zvinotsigira kuti zvatinoita ndezvechokwadi.

Iyo inzira inoshanda apo vanhu vanozoziva uye kuita sarudzo dzekuva nehupenyu hunobudirira. Izvi zvinosanganisira kuti munhu anobatsira sei kune zvakatipoteredza/nharaunda. Vanovavarira kuvaka nzvimbo dzekugara dzine hutano uye masocial network. Inobatsira mukugadzira masisitimu ekutenda kwemunhu, hunhu, uye maonero akanaka enyika.

Pamwe chete neizvi kunouya zvakanakira kuita maekisesaizi nguva dzose, kudya kunovaka muviri, kuzvitarisira iwe pachako, uye kuziva nguva yokutsvaka kurapwa. Mharidzo yaDr. Jimenez ndeyekushanda kuti uve wakakodzera, uve neutano hwakanaka, uye ugare uchiziva nezvemuunganidzwa wedu wezvinyorwa, mablogiki, uye mavhidhiyo.


Turkey Nutrition Chokwadi: The Complete Guide

Turkey Nutrition Chokwadi: The Complete Guide

Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?

Turkey Nutrition Chokwadi: The Complete Guide

Kudya zvinovaka muviri uye Bhenefiti

Minimally processed turkey inogona kuve sosi inobatsira yeprotein, mavhitaminzi, uye zvicherwa. Zvisinei, huturu hunogadzirwa hunogona kuva neshuga yakawanda, mafuta asina kunaka, uye sodium.

udyo

Ruzivo rwekudya kwegumbo reTurkey rakakangwa neganda - 3 ounces - 85g. (US Department of Agriculture. 2018)

  • Makorori - 177
  • Mafuta - 8.4
  • Sodium - 65.4mg
  • Carbohydrate - 0 g
  • Fiber - 0 g
  • Shuga - 0g
  • Mapuroteni - 23.7 g

Carbohydrate

  • Turkey haina chero makhahydrates.
  • Dzimwe nyama dzekudya kwemasikati dzine carbs sezvo turkey inodyiwa, yakabikwa, kana yakaputirwa mumuto une shuga kana kuwedzerwa panguva yekugadzirisa.
  • Kusarudza kutsva kunogona kuita mutsauko mukuru mune zvehuga.

mafuta

  • Mafuta mazhinji anobva paganda.
  • Turkey kazhinji ine zvikamu zvakaenzana zvemafuta akazara, monounsaturated, uye polyunsaturated mafuta.
  • Kubvisa ganda uye kubika pasina kuwedzera mafuta kunoderedza huwandu hwehuwandu hwemafuta.

Protein

  • Turkey inzvimbo yakanaka kwazvo yeprotein yakakwana, ine magiramu makumi maviri nemana mu24-ounce inoshumira.
  • Mazamu akarenda, senge mazamu asina ganda, ane mapuroteni akawanda.

Mavhitamini uye Maminerals

  • Inopa vhitamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, uye selenium.
  • Nyama yakasviba ine iron yakawanda kudarika nyama chena.

Health Benefits

Inotsigira Muscle Retention

  • Sarcopenia, kana kutambisa tsandanyama, kunowanzo tungamira kune utera muvanhu vakura.
  • Kuwana mapuroteni akakwana pakudya kwega kwega kwakakosha kune vakura vakura kuchengetedza tsandanyama uye kufamba kwemuviri.
  • Turkey inogona kubatsira kusangana nemazano anoratidza kuonda nyama kudyiwa 4-5 nguva pasvondo kuchengetedza hutano hwemhasuru nekuchembera. (Anna Maria Martone, et al., 2017)

Inoderedza Diverticulitis Flare-Ups

Diverticulitis ndiko kuzvimba kwekoloni. Zvokudya zvinokonzera njodzi ye diverticulitis zvinosanganisira:

  • Fiber kudya - kunoderedza njodzi.
  • Yakagadzirwa nyama tsvuku yekudya - inomutsa njodzi.
  • Kudya nyama tsvuku ine mafuta akawanda akawandisa - kunomutsa ngozi.
  1. Vatsvakurudzi vakadzidza varume ve253 vane diverticulitis uye vakaona kuti kutsiva imwe yenyama tsvuku nekushumira kwehuku kana hove kunoderedza ngozi ye diverticulitis ne20%. (Yin Cao et al., 2018)
  2. Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
  3. Inogona kunge iri yekutsiva inobatsira kune chero munhu ari panjodzi ye diverticulitis.

Inodzivirira Anemia

  • Turkey inopa kudya kunodiwa nemasero eropa.
  • Inopa heme simbi, nyore kunyura panguva yekugaya, kudzivirira iron inoshaya anemia. (National Institutes of Health. 2023)
  • Turkey zvakare ine folate uye vhitamini B12, iyo inodiwa mukuumbwa uye kushanda kwakaringana kwemasero matsvuku eropa.
  • Kugara turkey kushandiswa kunogona kubatsira kuchengetedza masero eropa ane utano.

Inotsigira Moyo Hutano

  • Turkey inzira yakaonda kune dzimwe nyama yakaderera-sodium, kunyanya kana ganda richibviswa uye rakabikwa ritsva.
  • Turkey zvakare yakakwirira mune amino acid arginine.
  • Arginine inogona kubatsira kuchengeta tsinga dzakavhurika uye dzakasununguka semutangiri we nitric oxide. (Patrick J. Skerrett, 2012)

Allergies

Kusawirirana kwenyama kunogona kuitika chero zera. A turkey allergy inogoneka uye inogona kusanganiswa neallergies kune mamwe marudzi ehuku uye nyama tsvuku. Zviratidzo zvinogona kusanganisira: (American College yeAllergy, Asthma & Immunology. 2019)

  • Kudzora
  • Diarrhea
  • Wheezing
  • Kupfupika kwemhepo
  • Kudzokorora chikosoro
  • Kuzvimba
  • Anaphylaxis

Kuchengetedza uye Kuchengetedza

Kugadzirira

  • Iyo USDA inokurudzira 1 pondo kumunhu wega wega.
  • Izvi zvinoreva kuti mhuri yevashanu inoda 5-pound turkey, boka re12 pa12-pondo. (US Department of Agriculture. 2015)
  • Chengetedza nyama itsva mufiriji kusvikira wagadzirira kubika.
  • Frozen pre-stuffed turkeys zvakanyorwa ne USDA kana mamiriro ehurumende yekuongorora akagadzirirwa pasi pekuchengetedzwa, kudzorwa mamiriro.
  • Bika ma turkeys akaomeswa nechando ega kubva muchando pane kutanga kunyunguduka. (US Department of Agriculture. 2015)
  1. Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
  2. Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
  3. Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
  4. Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
  5. Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.

Kudya Zvakanaka Kuti Unzwe Zvirinani


References

US Department of Agriculture. FoodData pakati. (2018). Turkey, makirasi ose, gumbo, nyama uye ganda, yakabikwa, yakagochwa.

Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise uye Protein Intake: A Synergistic Nzira yekurwisa Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama uye njodzi ye diverticulitis pakati pevarume. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082

National Institutes of Health, Hofisi yeDietary Supplements. (2023). Simbi: Gwaro Rechokwadi reVashandi Vehutano.

Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: Hwaro Hutano Hwekudya Kwezororo.

American College yeAllergy, Asthma & Immunology. (2019). Kusawirirana nenyama.

US Department of Agriculture. (2015). Ngatitaurei neTurkey - Gwaro reVatengi reKugocha Zvakachengeteka muTurkey.

Acupuncture: Imwe nzira yekurapa yeAllergies

Acupuncture: Imwe nzira yekurapa yeAllergies

Kune vanhu vanorwara neallergies, kushandisa acupuncture kunogona kubatsira kudzoreredza uye kugadzirisa zviratidzo?

Acupuncture: Imwe nzira yekurapa yeAllergies

Acupuncture Inogona Kubatsira NeAllergies

Acupuncture iri kuita inoremekedzwa imwe nzira yekurapa kune dzakasiyana siyana nyaya dzekurapa, kubva pakufunganya kusvika kune fibromyalgia kusvika pakuonda. Pane humbowo hwekuti acupuncture inogona kubatsira neallergies nekuderedza zviratidzo nekuvandudza hupenyu. (Shaoyan Feng, et al., 2015) The American Academy yeOtolaryngology-Musoro uye Neck Surgery Foundation inokurudzira vanachiremba kuti vape acupuncture kuvarwere vari kutsvaga marapirwo asiri emishonga kune avo allergies kana kuvaendesa kune acupuncturist. (Michael D. Seidman, et al., 2015)

Acupuncture

Acupuncture itsika yechiChinese mushonga/TCM tsika umo tsono dzakatetepa zvakanyanya dzinoiswa mumuviri panguva dzakatarwa, dzichigadzira network yenzira dzesimba dzinozivikanwa semeridians.

  • Idzi nzira dzinotenderera hupenyu hwakakosha simba / chi kana qi.
  • Imwe neimwe meridian inosanganiswa neyakasiyana system system.
  • Tsono dzinoiswa kunanga nhengo dzine chekuita nechirwere chiri kurapwa.
  1. Acupuncture inogona kubatsira neallergies nekutarisa akati wandei meridians, kusanganisira mapapu, colon, dumbu, uye spleen. Aya mameridians anotendwa kuti anotenderedza hupenyu hwekudzivirira simba kana rudzi rwesimba rekudzivirira.
  2. Kudzoreredzwa kwesimba rekudzivirira kana kushomeka kunogona kukonzera allergy zviratidzo sekuzvimba, maziso ane mvura, mhino inomhanya, kuhotsira, allergic eczema, uye conjunctivitis. (Bettina Hauswald, Yury M. Yarin. 2014)
  3. Chinangwa ndechekusimudzira mapoinzi kudzoreredza mwero musimba uye kubvisa zviratidzo.

Dzidziso dzeSainzi

  • Imwe dzidziso ndeye tsono dzinoshanda zvakananga patsinga dzetsinga, dzichipesvedzera mameseji kuuropi kana iyo autonomic nerve system uye kutapurirana kwezviratidzo mukati memuviri, kusanganisira immune system. (Tony Y. Chon, Mark C. Lee. 2013)
  • Imwe idzo tsono dzinopesvedzera zvimwe zviitiko zvemasero, kunyanya kutakura, kuparara, uye kucheneswa kwevamiriri vebioactive.
  • Iko kusanganiswa kwezviito izvi kunofungidzirwa kuti kunoderedza kuzvimba senge allergic rhinitis - hay fever, iyo mukati memhino inozvimba nekuzvimba mushure mekufema mumhepo. (Bettina Hauswald, Yury M. Yarin. 2014)

Ongororo ya2015 yakagumisa kuti kwave nemhando yepamusoro-soro yakadzorwa miedzo inoratidza kugona kweacupuncture mukurapa mwaka uye perennial allergic rhinitis. Zvidzidzo zvidiki zvakaratidza mamwe mabhenefiti ekutanga eacupuncture kana zvichienzaniswa ne antihistamines, asi kutsvagisa kwakawanda kunodiwa. (Malcolm B. Taw, et al., 2015)

Kurapa Allergies

  • Vamwe vanhu vanosarudza acupuncture vari kutsvaga dzimwe nzira dzekurapa kwakajairwa senge mishonga, sprays nasal, uye immunotherapy.
  • Vamwe vari kutsvaga nzira dzekuwedzera kushanda kwemishonga yatove kutorwa, yakadai sema antihistamines kana kuti pfapfaidzo yemhino, kana kupfupisa kuti inodiwa kwenguva yakareba sei kana kuti kakawanda sei.
  • Kurapa kwekutanga kunowanzobatanidza kugadzwa kwevhiki kana kaviri-pasvondo kwemavhiki kana mwedzi yakati wandei, zvichienderana nekuoma kwechiratidzo.
  • Izvi zvinogona kuteverwa nemishonga yegore negore kana kuti pazvinenge zvichidiwa. (American Academy yeMedical Acupuncture. 2020)
  1. Nyika zhinji dzinoda rezinesi, chitupa, kana kunyoresa kudzidzira acupuncture, asi izvi zvinosiyana kubva mudunhu nenyika.
  2. Recommendations ndeye murapi anosimbiswa ne National Certification Commission yeAcupuncture uye Oriental Medicine.
  3. Chiremba anopa acupuncture.
  4. The American Academy yeMedical Acupuncture ine runyoro rwevaacupuncturists vari zvakare vanachiremba vekurapa.

tsono dzeacupuncture dzisina kubatwa zvakanaka dzinogona kukonzera mhedzisiro yakaipa kubva kuhutachiona, nhengo dzakaboorwa, mapapu akadonha, uye kukuvara kunheyo yepakati. (National Center for Complementary uye Integrative Health. 2022) Usati waedza acupuncture, bvunza mutarisiri wako wekutanga wehutano, allergist, kana nyanzvi yemishonga yekubatanidza kuti uve nechokwadi chekuti isarudzo yakachengeteka uye inoshanda uye nzira yakanakisa yekuibatanidza mune yakazara. allergy kutarisira.


Kurwisa Kuzvimba Zvakasikwa


References

Feng, S., Han, M., Fan, Y., Yang, G., Liao, Z., Liao, W., & Li, H. (2015). Acupuncture yekurapa kweallergic rhinitis: kuongororwa kwakarongeka uye meta-analysis. American Journal of rhinology & allergies, 29 (1), 57-62. doi.org/10.2500/ajra.2015.29.4116

Seidman, MD, Gurgel, RK, Lin, SY, Schwartz, SR, Baroody, FM, Bonner, JR, Dawson, DE, Dykewicz, MS, Hackell, JM, Han, JK, Ishman, SL, Krouse, HJ, Malekzadeh, S., Mims, JW, Omole, FS, Reddy, WD, Wallace, DV, Walsh, SA, Warren, BE, Wilson, MN, … Guideline Otolaryngology Development Group. AAO-HNSF (2015). Clinical practice guideline: Allergic rhinitis. Otolaryngology-kuvhiyiwa kwemusoro nemutsipa: chinyorwa chepamutemo cheAmerican Academy yeOtolaryngology-Musoro uye Neck Surgery, 152 (1 Suppl), S1-S43. doi.org/10.1177/0194599814561600

Hauswald, B., & Yarin, YM (2014). Acupuncture mu allergic rhinitis: A Mini-Ongororo. Allergo journal international, 23(4), 115–119. doi.org/10.1007/s40629-014-0015-3

Chon, TY, & Lee, MC (2013). Acupuncture. Mayo Clinic maitiro, 88 (10), 1141-1146. doi.org/10.1016/j.mayocp.2013.06.009

Taw, MB, Reddy, WD, Omole, FS, & Seidman, MD (2015). Acupuncture uye allergic rhinitis. Ikozvino maonero mune otolaryngology & kuvhiyiwa kwemusoro nemutsipa, 23 (3), 216-220. doi.org/10.1097/MOO.0000000000000161

American Academy yeMedical Acupuncture. (2020). Acupuncture uye Mwaka Allergies.

National Center for Complementary uye Integrative Health. (2022). Acupuncture: Zvaunoda Kuziva.

Functional Gastrointestinal Disorders: Zvaunoda Kuziva

Functional Gastrointestinal Disorders: Zvaunoda Kuziva

Vanhu vane dambudziko rekugaya izvo zvisingakwanisi kuonekwa vanogona kunge vari kusangana nekushanda kwegastrointestinal kusagadzikana. Kunzwisisa marudzi kungabatsira here kugadzira zvirongwa zvekurapa zvinoshanda?

Functional Gastrointestinal Disorders: Zvaunoda Kuziva

Functional Gastrointestinal Disorders

Kushanda gastrointestinal kusagadzikana, kana FGDs, ihosha dzegadziriro yekugaya umo kuvapo kwechimiro kana matishu abnormality kusingagoni kutsanangura zviratidzo. Inoshanda gastrointestinal kusagadzikana inoshaya zvinozivikanwa biomarkers uye inoongororwa zvichienderana nezviratidzo. (Christopher J. Black, et al., 2020)

Roma Criteria

FGDs dzakashandisa kuongororwa kwekusabatanidzwa, zvichireva kuti vaigona kungoonekwa mushure mekunge organic / identifiable chirwere chabviswa. Zvisinei, muna 1988, boka revatsvakurudzi nevarapi vehutano vakasangana kuti vagadzire nzira dzakasimba dzekuongororwa kwemhando dzakasiyana dzeFGDs. Iyo nzira inozivikanwa seRome Criteria. (Max J. Schmulson, Douglas A. Drossman. 2017)

FGDs

Rondedzero yakazara sezvakatsanangurwa neRome III maitiro (Ami D. Sperber et al., 2021)

Functional Esophageal Disorders

  • Kushanda chirungurira
  • Kushanda kurwadziwa kwechipfuva kunofungidzirwa kuve kwesophageal kwakabva
  • Kushanda dysphagia
  • Globus

Functional Gastroduodenal Disorders

  • Kubheuka kwakanyanya kusingazivikanwe
  • Functional dyspepsia - inosanganisira postprandial distress syndrome uye epigastric pain syndrome.
  • Chronic idiopathic nausea
  • aerophagia
  • Kushanda kurutsa
  • Cyclic vomiting syndrome
  • Rumination syndrome muvanhu vakuru

Functional Bowel Disorders

  • Irritable bowel syndrome - IBS
  • Functional constipation
  • Manyoka anoshanda
  • Kusatariswa kunoshanda bowel kusagadzikana

Functional Abdominal Pain Syndrome

  • Kushanda marwadzo emudumbu - FAP

Inoshanda Gallbladder uye Sphincter yeOddi Disorders

  • Functional gallbladder disorder
  • Inoshanda biliary Sphincter yeOddi disorder
  • Inoshanda pancreatic Sphincter yeOddi kusagadzikana

Functional Anorectal Disorders

  • Kushanda fecal incontinence
  • Functional Anorectal Pain - inosanganisira chronic proctalgia, Levator ani syndrome, isina kutaurwa inoshanda anorectal pain, uye proctalgia fugax.
  • Functional Defecation Disorders - inosanganisira dyssynergic defecation uye isina kukwana defecatory propulsion.

Childhood Functional GI Disorders

Mucheche/Mucheche (Jeffrey S. Hyams et al., 2016)

  • Mucheche colic
  • Functional constipation
  • Manyoka anoshanda
  • Cyclic vomiting syndrome
  • Kuchenesa vacheche
  • Infant rumination syndrome
  • Mucheche dyschezia

Childhood Functional GI Disorders:

Mwana/Adolescent

  • Kurutsa uye Aerophagia - cyclic vomiting syndrome, adolescent rumination syndrome, uye aerophagia.
  • Abdominal Pain-Related Functional GI Disorders dzinosanganisira:
  1. kushanda dyspepsia
  2. IBS
  3. Abdominal migraine
  4. Childhood functional abdominal kurwadziwa
  5. Childhood functional abdominal pain syndrome
  • Constipation - functional constipation
  • Incontinence - kusagadzikana kwefecal incontinence

kuongorora chirwere

Kunyangwe maitiro eRome achibvumira kuongororwa kweFGDs kuve-chiratidzo-kwakavakirwa, mupi wehutano anogona achiri kumhanyisa bvunzo dzekuongorora kuti abvise zvimwe zvirwere kana kutsvaga matambudziko emugadzirirwo anokonzeresa zviratidzo.

mabatiro

Kunyangwe pasina zviratidzo zvinooneka zvechirwere kana matambudziko emugadzirirwo angaonekwa sekukonzera zviratidzo, hazvireve kuti hazvisi izvo. zvinorapika uye zvinogoneka. Kune vanhu vanofungidzira kuti vanogona kunge vaine kana kuti vakaonekwa vaine chirwere chemudumbu chinoshanda, zvichave zvakakosha kushanda nemupi wehutano pachirongwa chekurapa chinoshanda. Nzira dzekurapa dzinogona kusanganisira: (Asma Fikree, Peter Byrne. 2021)

  • Physical therapy
  • Kugadziriswa kwezvokudya uye kudya
  • Kushungurudzika mupfungwa
  • Psychotherapy
  • Mishonga
  • Biofeedback

Kudya Zvakanaka Kuti Unzwe Zvirinani


References

Dema, CJ, Drossman, DA, Talley, NJ, Ruddy, J., & Ford, AC (2020). Inoshanda gastrointestinal kusagadzikana: kufambira mberi mukunzwisisa uye manejimendi. Lancet (London, England), 396(10263), 1664–1674. doi.org/10.1016/S0140-6736(20)32115-2

Schmulson, MJ, & Drossman, DA (2017). Chii Chitsva muRoma IV. Nyaya ye neurogastroenterology uye motility, 23 (2), 151-163. doi.org/10.5056/jnm16214

Sperber, AD, Bangdiwala, SI, Drossman, DA, Ghoshal, UC, Simren, M., Tack, J., Whitehead, WE, Dumitrascu, DL, Fang, X., Fukudo, S., Kellow, J., Okeke , E., Quigley, EMM, Schmulson, M., Whorwell, P., Archampong, T., Adibi, P., Andresen, V., Benninga, MA, Bonaz, B., … Palsson, OS (2021). Kuwanda Kwepasirese uye Kuremerwa kweInoshanda Gastrointestinal Disorders, Zvabuda zveRome Foundation Global Study. Gastroenterology, 160 (1), 99-114.e3. doi.org/10.1053/j.gastro.2020.04.014

Hyams, JS, Di Lorenzo, C., Saps, M., Shulman, RJ, Staiano, A., & van Tilburg, M. (2016). Functional Disorders: Vana uye Vachiri Kuyaruka. Gastroenterology, S0016-5085(16)00181-5. Advance online kudhindwa. doi.org/10.1053/j.gastro.2016.02.015

Fikree, A., & Byrne, P. (2021). Kutungamirirwa kwehutano hwehutano hwemimba. Mishonga yekiriniki (London, England), 21 (1), 44-52. doi.org/10.7861/clinmed.2020-0980

Kugadzira Kushanda Kunoshanda neiyo FITT Nheyo

Kugadzira Kushanda Kunoshanda neiyo FITT Nheyo

Kune vanhu vari kuedza kupinda murejimeni yekusimba, kushandisa iyo FITT Principle kubatsira kurongeka kurovedza muviri, kuronda mafambiro, uye kuzadzisa zvinangwa zvekusimba?

Kugadzira Kushanda Kunoshanda neiyo FITT Nheyo

FITT Nheyo

Iyo FITT musimboti seti yenhungamiro yekugadzirisa, kudzokorora, nekuvandudza maekisesaizi ekurovedza muviri. FITT ichidimbu che:

  • maitikiro
  • Intensity
  • nguva
  • Rudzi rwemaekisesaizi
  • Vanhu vanotora zvinhu izvi kugadzira uye kugadzirisa maekisesaizi anoenderana nezvinangwa zvavo uye mazinga ekusimba.

Semuyenzaniso, iyi inogona kunge iri yekudzidzira kwemazuva matatu kusvika ku3 yakasanganiswa neakadzika, yepakati, uye yakakwirira-yakasimba maitiro e5 kusvika kumaminitsi makumi matanhatu purogiramu imwe neimwe inosanganisira cardio uye simba rekudzidzira. Kutarisa pane izvi zvakadzama uye kufambira mberi nekufamba kwenguva kunobatsira kugadzira chirongwa chinoshanda.

maitikiro

Workout frequency uye kangani munhu ari kuenda kurovedza muviri ndicho chinhu chekutanga kutarisa.

  • Kuwanda kunoenderana nezvinhu zvakasiyana, kusanganisira rudzi rwemaekisesaizi ari kuitwa, kuti maekisesaizi acho akaoma sei, mazinga ekusimba, uye zvinangwa zvekurovedza muviri.
  • General maekisesaizi nhungamiro yakagadziridzwa neAmerican College yeSports Medicine inopa kurudziro. (Carol Ewing Garber, et al., 2011)

Cardiovascular Workouts

  • Cardio workouts inowanzorongwa kakawanda.
  • Zvichienderana nezvinangwa, nhungamiro dzinokurudzira kurovedza muviri zvine mwero mazuva mashanu kana anopfuura pasvondo kana yakanyanya cardio mazuva matatu pasvondo kuvandudza hutano.
  • Vanhu vanogona kugadzirisa chiyero chesimba rekuita zviri nyore pane treadmill kuti vape zvakanakisa uye zviri nyore zvemoyo kurovedza muviri.
  • Vanhu vanoda kuderedza uremu vangada kushanda kusvika kune mamwe maekisesaizi zvishoma nezvishoma.
  • Zvisinei, zvakawanda hazvisi nani nguva dzose, uye nguva yekudzorera inokosha. (Pete McCall. 2018)

simba Training

  • Iyo yakakurudzirwa frequency yekudzidziswa kwesimba mazuva maviri kusvika matatu asina kutevedzana pasvondo. (National Strength and Conditioning Association. 2017)
  • Vanhu vanofanirwa kuve neinenge zuva rimwe kusvika maviri rekuzorora uye kupora pakati pezvirongwa.
  • Workout frequency inowanzoenderana nerudzi rwemasesheni ekudzidziswa ari kuitwa pamwe nezvinangwa zvehutano.
  • Semuenzaniso, vanhu vanoda kushanda paboka rega rega remhasuru kaviri pasvondo kana chinangwa chavo chiri chekuvaka tsandanyama. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)
  • Kune vanhu vanotevera kupatsanurwa kwemaitiro, senge muviri wepamusoro rimwe zuva uye wakaderera muviri unotevera, maekisesaizi anogona kuwanda kupfuura kuzara kwemuviri kurovedza muviri.

Intensity

Kusimba kwekurovedza muviri kunosanganisira kuomesera kuri kuita munhu panguva yekurovedza muviri. Kuti inowedzerwa kana kuderedzwa sei zvinoenderana nerudzi rwekurovedza muviri. (Carol Ewing Garber, et al., 2011)

Cardiovascular Workouts

Kune cardio, vanhu vanozotarisa kusimba kwekurovedza muviri ne:

  • Mamhanyiro emoyo
  • Kushanda nesimba
  • Taura bvunzo
  • Heart rate monitor
  • Musanganiswa wematanho aya.
  1. Kurudziro huru ndeyekushanda zvine mwero kusimba kwekuita maekisesaizi akadzikama.
  2. Kudzidziswa kwepakati kunoitwa pamwero wepamusoro kwenguva pfupi.
  3. Zvinokurudzirwa kusanganisa yakaderera, yepakati, uye yakakwira-intensity cardio maekisesaizi kukurudzira masisitimu esimba akasiyana uye kudzivirira kuwandisa. (Nathan Cardos. 2015)

simba Training

  • Kusimba kwemunhu kunosanganisira huwandu hwehuremu huri kusimudzwa uye nhamba yezvidzokororo uye seti dzaitwa.
  • Kusimba kunogona kuchinja zvichienderana nezvinangwa zvehutano.
  1. Vanotanga kutarisa kuvaka kugadzikana, kutsungirira, uye tsandanyama zvinokurudzirwa kushandisa huremu hwakareruka uye kuita mashoma seti ane kudzokorora kwakanyanya. - semuenzaniso, maviri kana matatu seti yegumi nemaviri kusvika makumi maviri reps.
  2. Vanhu vanoda kukura tsandanyama inokurudzirwa kuita mamwe seti ane mwero huwandu hwereps - semuenzaniso, mana seti egumi kusvika gumi nemaviri reps imwe neimwe.
  3. Vanhu vanoda kuvaka simba zvinokurudzirwa kushandisa zvinorema uye kuita mamwe seti ane mashoma reps - semuenzaniso, seti shanu dzetatu reps imwe neimwe.
  4. Kuvaka tsandanyama kunogona kuitwa nehuwandu hwakawanda hwekudzokorora uye huremu. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)

nguva

Chinhu chinotevera chechirongwa ndechekuti chiitwa chichatora nguva yakareba sei panguva yega yega. Kureba kwekurovedza muviri kunoenderana nehuwandu hwekusimba kwemunhu uye rudzi rwemaekisesaizi ari kuitwa.

Cardiovascular Workouts

Nhungamiro yekurovedza muviri inoratidza maminetsi makumi matatu kusvika makumi matanhatu e cardio, asi nguva yekurovedza muviri ichaenderana nekusimba kwemuviri uye rudzi rwekurovedza muviri. ((Carol Ewing Garber, et al., 2011)

  • Vanotangisa vanokurudzirwa kutanga ne15- kusvika 20-maminetsi ekurovedza muviri.
  • Vanhu vane ruzivo rwekurovedzera muviri uye vari kuita zvakatsiga-state cardio, sekumhanya kana kushandisa cardio muchina, vanogona kurovedza muviri kwemaminetsi makumi matatu kusvika makumi matanhatu.
  • Kune vanhu vari kuita kudzidziswa kwepakati uye kushanda zvakanyanya zvakanyanya, kurovedza muviri kuchave kupfupi, kutenderedza maminitsi gumi kusvika gumi nemashanu ekudzidziswa kwepakati-yakanyanya.
  • Kuve nekusiyana-siyana kwekushanda kwekusimba kwakasiyana uye nguva kunopa yakasimba, yakadzikama yemoyo chirongwa.

simba Training

  • Inguva yakareba sei yezvitima zvesimba zvemunhu zvinoenderana nerudzi rwekurovedza muviri uye kuronga.
  • Kurovedza muviri kwakakwana kunogona kutora nguva inopfuura awa.
  • Kupatsanurana kwemaitiro kunogona kutora nguva shoma nekushanda mashoma emhasuru mapoka muchikamu chimwe.

mhando

Rudzi rwemaekisesaizi aunoita chikamu chekupedzisira cheFIIT musimboti.
Zviri nyore kushandura kudzivirira kukuvara zvakanyanya kana kuremerwa kwematea.

Cardiovascular Workouts

  • Cardio iri nyore kugadzirisa uye kuchinja nekuti chero chiitiko chinowedzera kurova kwemoyo chinoverengerwa.
  1. Kufamba, kutamba, kumhanya, kuchovha bhasikoro, kushambira, uye kushandisa elliptical trainer zvinhu zvishoma zvinogona kubatanidzwa.
  2. Kuve neakawanda emitambo ye cardio inokurudzirwa kuderedza kupera simba uye kuchengeta maekisesaizi matsva.

simba Training

  • Simba rekudzidzira kurovedza muviri kunogonawo kuve kwakasiyana.
  • Zvinosanganisira chero kurovedza muviri uko mamwe marudzi ekupikisa - mabhendi, dumbbells, michina, nezvimwe zvinoshandiswa kushanda mhasuru.
  • Maekisesaizi ehuremu hwemuviri anogonawo kutorwa senzira yekudzidzira simba.
  • Simba rekushanda rinogona kuchinjwa kubva pakudzidzira muviri wose kusvika pakuwedzera, semuenzaniso, supersets kana piramidhi yekudzidzira.
  • Kubatanidza maekisesaizi matsva enzvimbo yega yega yemuviri ndeimwe nzira yekusiyanisa mhando yekurovedza muviri.
  • Kupedza mavhiki mashoma uchishanda pakufamba kwesimba rekushanda, wozochinja kune hypertrophy kana simba-based training.
  • Imwe neimwe modhi inosanganisira akasiyana mamwe marudzi esimba-based maekisesaizi.

Kushandisa FITT

Iyo FITT musimboti inotsanangura maitiro ekugadzirisa zvirongwa zvekurovedza muviri kuti uwane mhedzisiro iri nani. Inobatsirawo kuona kuti ungachinja sei maworkouts kudzivirira kupera simba, kukuvara zvakanyanya, uye mapani.

Semuenzaniso, kufamba katatu pavhiki kwemaminetsi makumi matatu nenhanho ine mwero inokurudzirwa kune anotanga kutanga nayo. Mushure memavhiki mashoma, muviri unojairana nekurovedza muviri. Izvi zvinoguma nekupisa mashoma macalorie, kupera simba, kana uremu kuedza kuita, uye zvinangwa zvinomiswa. Apa ndipo panouya misimboti yeFITT. Semuenzaniso, shanduko-up inogona kusanganisira:

  • Kuchinja frequency nekuwedzera rimwe zuva rekufamba kana kumhanya.
  • Kusandura kusimba nekufamba nekukurumidza, kuwedzera nzvimbo yakaoma sechikomo, kana kumhanya pane dzimwe nguva.
  • Kufamba kwenguva yakareba zuva rega rega rekurovedza muviri.
  • Kuchinja rudzi rwekurovedza muviri nekuchinjanisa imwe kana yakawanda yenguva yekufamba yebhasikoro kana aerobics.
  1. Kunyangwe kungochinja chinhu chimwe chete kunogona kuita mutsauko mukuru mukurovedza muviri uye kuti muviri unopindura sei pakuita maekisesaizi.
  2. Zvakakosha kuchinja zvinhu nguva nenguva kuti muviri ugare uine hutano uye pfungwa dzakabatikana.

Kukuvadza Kuzvidzivirira

Chimwe chezvinhu zvakanakisa nezvekushandisa FITT ndechekuti inobvumira vanhu kuti vatarise kureba uye kusimba kwekushanda kwavo. Kana vanhu vachishanda kakawanda kana kuti vasingazorore zvakakwana, vanopinda mungozi yekukuvara zvakanyanya, kurukutika, uye kuomerwa kwetsandanyama. Iye FITT chirevo inokurudzira kuwedzera zvakasiyana-siyana kumitambo. Kana uchitevedzera tsika iyi, inobvumira muviri kuzorora uye kupora zvakanaka. Nekuti vanhu havasi kushanda mapoka emhasuru mamwe kakawanda, mhedzisiro iri nani inowanikwa.


Kurwisa Kuzvimba Zvakasikwa


References

Garber, CE, Blissmer, B., Deschenes, MR, Franklin, BA, Lamonte, MJ, Lee, IM, Nieman, DC, Swain, DP, & American College of Sports Medicine (2011). American College of Sports Medicine chinzvimbo chakamira. Kuwanda uye kunaka kwekurovedza muviri kwekuvandudza nekuchengetedza cardiorespiratory, musculoskeletal, uye neuromotor kusimba mune vanoita sevakuru vane hutano: nhungamiro yekuraira maekisesaizi. Mushonga nesainzi mumitambo uye kurovedza muviri, 43 (7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb

McCall Pete. 8 zvikonzero zvekutora zuva rekuzorora. (2018) American Council paKurovedza muviri.

National Strength and Conditioning Association. (2017) Kutsunga kwekupikisa kudzidzisa frequency.

Schoenfeld, BJ, Ogborn, D., & Krieger, JW (2016). Migumisiro Yekudzivirira Kudzidzira Kuwanda Kwezviyero zveMuscle Hypertrophy: Kuongorora Kwakarongeka uye Meta-Analysis. Mishonga yemitambo (Auckland, NZ), 46 (11), 1689-1697. doi.org/10.1007/s40279-016-0543-8

Cardoos, Nathan MD. Overtraining Syndrome. (Chivabvu/Chikumi 2015). Iyezvino Mitambo Yemishonga Mishumo 14(3):p 157-158. DOI: 10.1249/JSR.0000000000000145

Kunzwisisa Acupuncture Kurapa: A Beginner's Guide

Kunzwisisa Acupuncture Kurapa: A Beginner's Guide

Kune vanhu vari kubata nekurwadziwa, kuzvimba mamiriro, uye nyaya dzekushushikana, kuwedzera acupuncture kuchirongwa chekurapa kunobatsira kuunza zororo uye kuporeswa?

Kunzwisisa Acupuncture Kurapa: A Beginner's Guide

Acupuncture Kurapa

Acupuncture kurapwa mushonga wechiChinese wakavakirwa pakutenderedza simba rehupenyu hwemuviri, kana qi, nepfungwa yekuti kuvhara kana kukanganisa mukuyerera kwesimba kunogona kukonzera hutano. MaAcupuncturists anopinza tsono dzakatetepa munzvimbo dzakatarwa mumuviri wese kuenzanisa simba remuviri, kukurudzira kupora, uye kukurudzira kuzorora. (Johns Hopkins Mushonga. 2023) Vatsvakurudzi havana chokwadi kuti kurapwa kunoshanda sei; zvisinei, dzidziso dzinoratidza kuti inogona kubatsira kuburitsa endorphins, pamwe nekupesvedzera iyo autonomic tsinga system.

Chinoshanda sei?

Vatsvagiri havana kukwanisa kunzwisisa kuti acupuncture inoshanda sei zvizere, asi mamwe dzidziso anosanganisira:

  • Tsono dzinokurudzira kuburitswa kwemaendorphins - kemikari yemuviri inobvisa marwadzo.
  • Ivo vanogona kupesvedzera iyo autonomic nerve system, uye chaiyo yekuisa tsono inokanganisa kufema, BP, uye kurova kwemoyo. (Tony Y. Chon, Mark C. Lee. 2013)

Conditions

Acupuncture yakabatsira kune akasiyana mamiriro, kusanganisira (Tony Y. Chon, Mark C. Lee. 2013)

  • Kurwara kwenguva refu
  • Migraines uye zviratidzo zvakabatana
  • Sinus congestion kana nasal stuffiness
  • Kusarara uye matambudziko ane chekuita nekurara
  • kushushikana
  • kufunganya
  • Arthritis joint kuzvimba
  • Nausea
  • Infertility - kuoma kubata pamuviri
  • kusuruvara
  • Kuonekwa kweganda (Younghee Yun et al., 2013)

Benefits

Mabhenefiti ehutano anogona kusiyana zvichienderana nemunhu. Zvinogona kutora nguva dzinoverengeka kubatsirwa kusati kwaonekwa. (Tony Y. Chon, Mark C. Lee. 2013) Tsvakurudzo ichiri shoma; zvisinei, pane zvimwe zvidzidzo zvakawana acupuncture inobatsira kune mamwe mamiriro.

Low Back Pain

  • Ongororo yezvisiri zvemishonga zvingasarudzwa zvekurwadziwa kwepazasi kwakaratidza kuti kurapwa kweacupuncture kunobvisa marwadzo akanyanya uye kukurudzira kushanda zvakanaka kumashure.
  • Zvisinei, maererano nemabhenefiti enguva refu, hazvina kujeka kuti kurapwa kwacho kwaibatsira sei. (Roger Chou, nevamwe, 2017)

Migraines

Tsvakurudzo yakaitwa mukati memwedzi mitanhatu yakaratidza kuti:

  • Acupuncture yakakwanisa kuderedza kuwanda kwezviratidzo zvemigraine nehafu mu41% yevanhu vachienzaniswa nevaya vasina kugamuchira acupuncture.
  • Kurapa kwakaonekwa sekubatsira sekudzivirira migraine mishonga. (Klaus Linde, et al., 2016)

Kupopotedzana musoro

  • Zvinoenderana netsvagiridzo, kuve neanosvika matanhatu acupuncture masesheni anogona kubatsira kune vanhu vanogaro rwadza musoro kana kudzvanywa / kunetseka musoro.
  • Ichi chidzidzo chakacherechedzawo kuti acupuncture, yakasanganiswa nemishonga inorwadza, yakaderedza zvakanyanya kuwanda kwemusoro kana ichienzaniswa neinongopihwa mishonga. (Klaus Linde, et al., 2016)

Knee Pain

  • Zvidzidzo zvakawanda zvakawana kuti kurapwa kweacupuncture kunogona kukwanisa kuvandudza kushanda kwemabvi kwenguva pfupi uye kwenguva refu kune vanhu vane knee osteoarthritis.
  • Chirwere ichi chinokonzera kuti connective tissue iri mumabvi iparare.
  • Ongororo iyi yakawana zvakare kuti kurapwa kwakakwanisa kubatsira chemajoini uye kuderedza marwadzo emabvi asi aingobatsira kwenguva pfupi. (Xianfeng Lin, et al., 2016)
  • Imwe ongororo yakatarisa zvidzidzo zvakawanda zvakaona kuti kurapwa kwakanonoka uye kwakaderedza kushandiswa kwemishonga inorwadza kune vanhu vakavhiyiwa mabvi. (Dario Tedesco, et al., 2017)

Facial Elasticity

  • Cosmetic kana face acupuncture inoshandiswa kugadzirisa kutaridzika kweganda pamusoro, kumeso, uye mutsipa.
  • Muchidzidzo, vanhu vaive nezvikamu zvishanu zveacupuncture mumavhiki matatu, uye inopfuura hafu yevatori vechikamu vakaratidza kuvandudzwa kweganda. (Younghee Yun et al., 2013)

The Process

Usati wawana acupuncture kurapwa, acupuncturist achabvunza munhu wacho nezvenhoroondo yavo yekurapa uye anogona kuita ongororo yemuviri.

  • Tsono dzakatetepa dzinoiswa munzvimbo chaidzo kugadzirisa kunetseka kwako kana mamiriro.
  • Iyo acupuncturist inogona kumonyorora tsono kuti isimbise kukurudzira.
  • Tsono dzinosiiwa mukati kwemaminetsi makumi maviri kusvika makumi matatu, nechikamu chese chinogara chero kubva pamaminitsi makumi matatu kusvika paawa. (Tony Y. Chon, Mark C. Lee. 2013)

Iyo acupuncturist inogona kushandisa mamwe maitiro anogona kusanganisira: (Tony Y. Chon, Mark C. Lee. 2013)

Moxibustion

  • Uku ndiko kupisa kwemakwenzi akaomeswa pedyo neacupuncture tsono kudziya uye kumutsa mapoinzi uye kuwedzera kupora.

Electroacupuncture

  • Chigadzirwa chemagetsi chakabatanidzwa kune tsono, chichipa magetsi akapfava anokurudzira tsandanyama.

Cupping

  • Girazi kana silicone makapu akaiswa panzvimbo, achigadzira vacuum / suction effect, iyo inobatsira kukurudzira kutenderera kweropa uye kuenzanisa simba. (Johns Hopkins Mushonga. 2023)
  • Mushure mekurapwa, vamwe vanhu vanogona kunzwa vakasununguka, nepo vamwe vachinzwa simba.

Zvinorwadza Here?

Vanhu vanogona kunzwa kurwadziwa zvishoma, kubayiwa, kana kubayiwa panopinzwa tsono. Mamwe ma acupuncturists anogadzirisa tsono mushure mekunge yaiswa, izvo zvinogona kukonzera kuwedzera kudzvinyirira.

  • Kana tsono yangoiswa zvakanaka, vanhu vanogona kunzwa kurira kana kurema, kunonzi de qi. (National Institutes of Health. (ND)
  • Rega acupuncturist azive kana pane kusagadzikana kana kuwedzera kurwadziwa chero nguva panguva yechirongwa.
  • Kurwadza kwakanyanya kunogona kureva kuti tsono haisati yapinzwa kana kuiswa zvakanaka. (Johns Hopkins Mushonga. 2023)

Migumisiro Yechiri

Sezvakaita chero kurapwa, mhedzisiro inogona kuwanikwa muvanhu inosanganisira:

  • Marwadzo uye kubuda ropa kubva pakupinzwa tsono
  • Kupwanya kwakapoteredza nzvimbo, tsono dzakaiswa
  • Nausea
  • Allergic reaction
  • Kushanda kweganda
  • zvirwere
  • Dzungu (Malcolm WC Chan et al., 2017)

Kuti kuderedze njodzi, kurapwa kunofanirwa kuitwa nguva dzose neane rezinesi akadzidziswa basa rehutano achishandisa dzakachena, dzinoraswa tsono. Zvinokurudzirwa kuonana nachiremba wekutanga usati wawana acupuncture, sezvo kurapwa kungave kusina kunaka kune vanhu vane humwe hutano.


Chitsitsinho Spurs


References

Johns Hopkins Mushonga. (2023) Acupuncture.

Chon, TY, & Lee, MC (2013). Acupuncture. Mayo Clinic maitiro, 88 (10), 1141-1146. doi.org/10.1016/j.mayocp.2013.06.009

Yun, Y., Kim, S., Kim, M., Kim, K., Park, JS, & Choi, I. (2013). Mhedzisiro yechiso checosmetic acupuncture pane elasticity yechiso: yakavhurika-label, single-arm pilot kudzidza. Evidence-based complementary and alternative medicine: eCAM, 2013, 424313. doi.org/10.1155/2013/424313

Chou, R., Deyo, R., Friedly, J., Skelly, A., Hashimoto, R., Weimer, M., Fu, R., Dana, T., Kraegel, P., Griffin, J., Grusing, S., & Brodt, ED (2017). Nonpharmacologic Therapies for Low Back Pain: Ongororo Yakarongeka yeAmerican College of Physicians Clinical Practice Guideline. Annals yemishonga yemukati, 166 (7), 493-505. doi.org/10.7326/M16-2459

Linde, K., Allais, G., Brinkhaus, B., Fei, Y., Mehring, M., Vertosick, EA, Vickers, A., & White, AR (2016). Acupuncture yekudzivirira episodic migraine. Iyo Cochrane dhatabhesi yeakarongeka wongororo, 2016(6), CD001218. doi.org/10.1002/14651858.CD001218.pub3

Linde, K., Allais, G., Brinkhaus, B., Fei, Y., Mehring, M., Shin, BC, Vickers, A., & White, AR (2016). Acupuncture yekudzivirira tension-mhando yemusoro. Iyo Cochrane dhatabhesi yekuongorora kwakarongeka, 4(4), CD007587. doi.org/10.1002/14651858.CD007587.pub2

Lin, X., Huang, K., Zhu, G., Huang, Z., Qin, A., & Fan, S. (2016). Mhedzisiro yeAcupuncture pane Chronic Knee Pain Nekuda kweOsteoarthritis: Meta-Analysis. The Journal of bone uye joint operation. Voriyamu yeAmerica, 98(18), 1578–1585. doi.org/10.2106/JBJS.15.00620

Tedesco, D., Gori, D., Desai, KR, Asch, S., Carroll, IR, Curtin, C., McDonald, KM, Fantini, MP, & Hernandez-Boussard, T. (2017). Kupindira Kusina Mishonga Kuderedza Marwadzo kana Opioid Kushandiswa Pashure Pese Knee Arthroplasty: Kuongorora Kwakarongeka uye Meta-analysis. JAMA kuvhiyiwa, 152(10), e172872. doi.org/10.1001/jamasurg.2017.2872

National Institutes of Health. (ND) De qi sensation.

Chan, MWC, Wu, XY, Wu, JCY, Wong, SYS, & Chung, VCH (2017). Kuchengetedzwa kweAcupuncture: Kupfupisa kweSystem Ongororo. Mishumo yeSainzi, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0

Maitiro Ekusarudza MaProtein Bhara Akakodzera

Maitiro Ekusarudza MaProtein Bhara Akakodzera

Kune vanhu vari kuedza kugadzirisa mararamiro ane hutano, kuwedzera maprotein bars mukudya kwavo kunogona kubatsira kuzadzisa zvinangwa zvehutano?

Maitiro Ekusarudza MaProtein Bhara Akakodzera

Protein Bhawa

Maprotein mabhawa anopa kukurumidza kwesimba simba pakati pekudya izvo zvinogona kubatsira kudzikisira havi yekudya uye kudzivirira kuzara nemafuta akawandisa, ane sodium-packed snacks kune vanhu vari kuedza kuderedza uremu. Ivo vanogona zvakare kuwedzera macalorie ekudya kune vanhu vakaita sevatambi vari kuyedza kuwedzera tsandanyama. Maprotein mabhawa anogona kusiyana maererano nezvinhu zvakaita sezvinowedzera, makoriyori, mafuta, shuga, uye zvimwe zvinongedzo. Mapepa anoda kuverengwa nokungwarira; kana zvisina kudaro, bhari inogona kuva yakawanda ye candy bar pane ine utano, inovaka muviri mini-kudya kana snack. Zvakakosha kuve neruzivo rwekuti iprotein yakawanda sei inodiwa zuva rega rega, uye huwandu hunosiyana zvichienderana nechinhu chimwe nechimwe.

Yakawanda Sei Mapuroteni Anodiwa

Mapuroteni akakosha kumabasa mazhinji emuviri, asi muviri haugone kuburitsa iyi macronutrient, uye inofanirwa kubva muchikafu. Mapuroteni ekudya anoputsika panguva yekugaya, uye makomisheni anozivikanwa seamino acids anoumbwa:

  • Aya ndiwo matombo ekuvaka ayo muviri unoshandisa kuvaka nekuchengetedza tsandanyama uye nhengo.
  • Izvo zvakakosha pakugadzirwa kweropa, kubatanidza tishu, masoja ekudzivirira chirwere, ma enzymes, uye bvudzi. (Marta Lonnie, et al., 2018)
  • Sezvo mapuroteni achidikanwa pakuvaka tsandanyama, vatambi kana vanhu vane mabasa anorema vanokurudzirwa kudya zvakanyanya.
  • Zvimwe chetezvo ndezvechokwadi nezvevakadzi vane pamuviri kana kuti vanoyamwisa. (Trina V. Stephens, et al., 2015)
  • Bodybuilders vanodya kunyange mapuroteni akawanda kupfuura avhareji munhu kutsigira tsandanyama kukura.

Protein Calculator

  • A Calculator kubva kuUS Department of Agriculture inogona kubatsira kuona mapuroteni emazuva ese uye akakurudzirwa huwandu hwezvimwe zvinovaka muviri zvinoenderana nebonde, zera, chiitiko chebasa, uye zvimwe zvinhu.
  • Iyo yakakodzera mapuroteni ekutora anofunga kuti yakawanda sei inodyiwa pakugara kwega. Wepakati munhu anokurudzirwa kushandisa pakati pe25 ne35 magiramu emapuroteni pakudya kwega kwega. (Emily Arentson-Lantz, et al., 2015)

Sources

Iwo akapfuma masosi ezvekudya mapuroteni anosanganisira:

  • Nyama
  • Puchi
  • Hove nehove
  • Eggs
  • Mukaka uye zvimwe zvigadzirwa zvemukaka

Mamiriro ezvirimwa anosanganisira:

  • Nyemba
  • Legumes
  • Nuts
  • Mbeu
  • Whole grains

Izvi ndizvo zvikafu zviri nyore kuisa mukudya kwakaringana, saka kudya kwakasiyana-siyana muhuwandu hwakakwana zuva nezuva kuchaenzana nehuwandu hunokurudzirwa hweprotein. Kurudziro ndeyekunamatira kune ayo akaderera mumafuta akazara uye akagadzirwa carbs uye akapfuma mune zvinovaka muviri. Zvisinei, kudya mapuroteni akawanda kunogona kukonzera matambudziko eitsvo. Naizvozvo, vanhu vanofarirwa nechirwere cheitsvo vanokurudzirwa kuti vangwarire kutora mapuroteni. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)

Zvekutarisira

Kubatanidza maprotein bars mukudya, kungave pakati pekudya-snack, sekutora-uye-kuenda sarudzo kana pasina nguva yekudya kwakakwana, kana sechikamu chekuderedza uremu kana kuwedzera uremu, vanhu vanoda. kuverenga uye kunzwisisa zvinosanganiswa pamhando dzakasiyana dzemabhawa pakusarudza sarudzo dzine hutano. Mimwe nhungamiro yakajairika yekufunga nezvayo:

Protein Content

  • Pakati pekudya kana pre-post-snack yekurovedza muviri, tsvaga bhari rine magiramu makumi maviri emapuroteni.
  • Mabhawa ekutsiva chikafu anofanirwa kunge aine magiramu makumi matatu emapuroteni.
  • Imwe nzira shoma kune iyi nhungamiro inokurudzirwa, sezvo muviri unogona kugaya pakati pe20 ne40 magiramu eprotein mune imwe chete. (Brad Jon Schoenfeld, Alan Albert Aragon. 2018)

Mapuroteni Type

  • Protein inowanzobva mumukaka kana zvirimwa.
  • Zvinonyanyozivikanwa zvinosanganisira mazai, mukaka, mupunga, whey, soya, pizi, uye hemp.
  • Vanhu vane allergies kana sensitivities vanofanirwa kusarudza bhawa rine mhando yeprotein yakachengeteka kudyiwa.

Calories

  • Kuti bhaa ridye pakati pekudya, kurudziro ndeaya ane anenge 220 kusvika 250 macalorie.
  • Iprotein bar inotsiva kudya kwakakwana inogona kuva ne300 kusvika ku400 makori.

mafuta

  • Gumi kusvika ku15 magiramu emafuta akazara uye hapana anopfuura maviri magiramu emafuta akazara akakodzera.
  • Bvisa mafuta asina hutano anowanikwa mumafuta ane hydrogenated.

faibha

  • Fiber iri kuzadza, saka iyo faibha yakawanda, zvinonyanya kuita kuti nzara irambe ichiguta kusvika chikafu chinotevera kana kudya.
  • Zvinokurudzirwa kusarudza izvo zvine anopfuura matatu kusvika mashanu magiramu efiber.

shuga

  • Mamwe maprotein bars ane shuga yakawandisa senge candy bars.
  • Vamwe vane magiramu makumi matatu eshuga yakawedzerwa.
  • Huwandu hwakakodzera hunosvika magiramu mashanu kana pasi.
  • Zvekugadzira zvinotapira senge erythritol, sorbitol, uye maltitol hazvisi nani sarudzo sezvo zvinogona kukonzera kuputika uye gasi.

Zvinokurudzirwa kushanda nenyanzvi yezvekudya kuti uone mhando inoshanda zvakanyanya kuitira kuti igone kuisirwa mukudya kwemunhu kuzadzisa uye kuchengetedza zvinangwa zvehutano.


Nutrition Basics


References

Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Mapuroteni eHupenyu: Ongororo yeOptimal Protein Intake, Sustainable Dietary Sources uye Mhedzisiro paChido muVakuru Vakuru. Nutrients, 10(3), 360. doi.org/10.3390/nu10030360

Stephens, TV, Payne, M., Bhora, RO, Pencharz, PB, & Elango, R. (2015). Mapuroteni anodiwa evakadzi vane pamuviri vane hutano panguva yekutanga uye kunonoka kubata pamuviri akakwira kupfuura zvinokurudzirwa zvino. Nyaya yezvokudya zvinovaka muviri, 145 (1), 73-78. doi.org/10.3945/jn.114.198622

Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: Chikafu chiri mukutarisa. Applied physiology, nutrition, uye metabolism = Physiologie appliquee, nutrition et metabolisme, 40 (8), 755-761. doi.org/10.1139/apnm-2014-0530

Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Kudya kweprotein kwakashata kune hutano hweitsvo: kusunungura taboo. Nephrology, dialysis, transplantation: kuburitswa kwepamutemo kweEuropean Dialysis uye Transplant Association - European Renal Association, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216

Schoenfeld, BJ, & Aragon, AA (2018). Iprotein yakawanda sei inogona kushandiswa nemuviri mukudya kumwe chete pakuvaka tsandanyama? Mhedzisiro yekugovera mapuroteni ezuva nezuva. Chinyorwa cheInternational Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1

Kubika nematamba: Nhanganyaya

Kubika nematamba: Nhanganyaya

Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?

Kubika nematamba: Nhanganyaya

Mapomegraneti

Matamba anogona kukudza ndiro dzakasiyana-siyana, kubva pakudya kwemangwanani kusvika kumativi kusvika pakudya kwemanheru, nemusanganiswa wazvo wekutapira zvakapfava, tartness, uye kutsetseka kubva kumbeu dzawo.

Health Benefits

Chibereko chacho chakawanikwa kuva neutano hwakanaka hwevhithamini, fiber, uye antioxidants. Muchero uripakati nepakati une:

Nzira dzekushandisa pomegranate dzinosanganisira:

Guacamole

Isai mupomegraneti arils vasati vashumira. Vanozopa crunch isingatarisirwi inosiyanisa zvinonaka nekutsvedzerera kwe guacamole.

  1. Mesh 2 makotapeya akaibva
  2. Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
  3. 1/4 tsp. munyu
  4. 1 Tbsp. ndimu muto
  5. 2 clove yegariki - yakagurwa
  6. 1/2 mukombe yakakangwa yakachena cilantro
  7. Wedzera 1/4 mukombe pomegranate arils
  8. Anoshumira 6

Nutrition pasevhisi:

  • 144 calories
  • 13.2 gramu mafuta
  • 2.8 gramu emafuta akazara
  • 103 milligrams sodium
  • 7.3 magiramu carbs
  • 4.8 gramu fiber
  • 1.5 gramu mapuroteni

smoothie

Smoothies inopa humwe hutano uye chikafu chine hutano.

  1. Mune blender, sanganisa 1/2 mukombe pomegranate arils
  2. 1 bhanana rakagwamba
  3. 1/4 kapu yakaderera-mafuta Greek yogati
  4. 2 tsp. uchi
  5. Kumwaya muto weorenji
  6. Dururira mugirazi uye unakirwe!

Nutrition pasevhisi:

  • 287 calories
  • 2.1 gramu mafuta
  • 0.6 gramu emafuta akazara
  • 37 milligrams sodium
  • 67.5 magiramu carbs
  • 6.1 gramu fiber
  • 4.9 gramu mapuroteni

Oatmeal

Wedzera oatmeal semapomegraneti anosvetuka kubva kune imwe michero, zvinotapira, uye bhotela zvakanaka.

  1. Gadzirira 1/2 mukombe oats
  2. Isai 1/2 yebhanana yepakati, yakachekwa
  3. 1 Tbsp. brown sugar
  4. 2 Tbsp. pomegranate arils
  5. 1/2 tsp. pasi sinamoni

Nutrition pasevhisi:

  • 254 calories
  • 3 gramu mafuta
  • 0.5 gramu emafuta akazara
  • 6 milligrams sodium
  • 52.9 gramu emakhahydrates
  • 6.7 gramu fiber
  • 6.2 gramu mapuroteni

Bhurawuni Rice

Imwe nzira yekushandisa matamba iri pamupunga.

  1. Bika 1 mukombe mupunga.
  2. Kanda ne 1/4 mukombe wepomegranate arils
  3. 1 Tbsp. mafuta omuorivhi
  4. 1/4 kapu yakagurwa, yakakangwa hazelnuts
  5. 1 Tbsp. mashizha matsva e thyme
  6. Munyu uye pepper kuravira
  7. Inoita mana servings

Nutrition pasevhisi:

  • 253 calories
  • 9.3 gramu mafuta
  • 1.1 gramu emafuta akazara
  • 2 milligrams sodium
  • 38.8 gramu emakhahydrates
  • 2.8 gramu fiber
  • 4.8 gramu mapuroteni

Muchero weCranberry

Gadzira muto wecranberry muto uye wakaoma.

  1. Mupoto yepakati, sanganisa 12 oz. cranberries itsva
  2. 2 makapu pomegranate juice
  3. 1/2 mukapu yakaomeswa shuga
  4. Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
  5. Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
  6. Isai 1 kapu yepomegranate arils
  7. Anoshumira 8

Nutrition pasevhisi:

  • 97 calories
  • 0.1 gramu mafuta
  • 0 gramu emafuta akazara
  • 2 milligrams sodium
  • 22.5 gramu emakhahydrates
  • 1.9 gramu fiber
  • 0.3 gramu mapuroteni

Mvura Yakaiswa

Mvura yakazadzwa nemichero inogona kubatsira kusvika pakunyorovesa kwakakodzera.

  1. Isa 1 kapu yepomegranate arils
  2. 1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
  3. Sanganisa zvishoma
  4. Zadza nemvura yakacheneswa
  5. Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
  6. Anoshumira 4
  • Kushumira kwega kwega kunongopa huwandu hwezvinovaka muviri, zvinoenderana nekuti yakawanda sei muto wepomegranate inopinza mumvura.

Kune chero mibvunzo pamusoro pezvimwe zvinangwa zvekudya zvinovaka muviri kana kuti ungazvizadzisa sei, bvunza iyo Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki Health Coach uye/kana Nutritionist.


Healthy Diet uye Chiropractic


References

FoodData Central. US Department of Agriculture. (2019) Matamba, mbishi.

Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Pomegraneti ine hutano hunoita hutano. Yepamberi biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371