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.
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?
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.
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 )
Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
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 )
Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
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 .
by Dr Alex Jimenez Detoxification , Mishonga Inobatanidza
Kune vanhu vanorwara neallergies, kushandisa acupuncture kunogona kubatsira kudzoreredza uye kugadzirisa zviratidzo?
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.
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.
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 )
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 )
Nyika zhinji dzinoda rezinesi, chitupa, kana kunyoresa kudzidzira acupuncture, asi izvi zvinosiyana kubva mudunhu nenyika.
Recommendations ndeye murapi anosimbiswa ne National Certification Commission yeAcupuncture uye Oriental Medicine .
Chiremba anopa acupuncture.
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
VIDEO
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 .
by Dr Alex Jimenez Functional Medicine , Gastro Intestinal Health , Viscerosomatic Reflex
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
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:
kushanda dyspepsia
IBS
Abdominal migraine
Childhood functional abdominal kurwadziwa
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
VIDEO
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
by Dr Alex Jimenez kugwinya , utano
Kune vanhu vari kuedza kupinda murejimeni yekusimba, kushandisa iyo FITT Principle kubatsira kurongeka kurovedza muviri, kuronda mafambiro, uye kuzadzisa zvinangwa zvekusimba?
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.
Kurudziro huru ndeyekushanda zvine mwero kusimba kwekuita maekisesaizi akadzikama.
Kudzidziswa kwepakati kunoitwa pamwero wepamusoro kwenguva pfupi.
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.
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.
Vanhu vanoda kukura tsandanyama inokurudzirwa kuita mamwe seti ane mwero huwandu hwereps - semuenzaniso, mana seti egumi kusvika gumi nemaviri reps imwe neimwe.
Vanhu vanoda kuvaka simba zvinokurudzirwa kushandisa zvinorema uye kuita mamwe seti ane mashoma reps - semuenzaniso, seti shanu dzetatu reps imwe neimwe.
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.
Cardiovascular Workouts
Cardio iri nyore kugadzirisa uye kuchinja nekuti chero chiitiko chinowedzera kurova kwemoyo chinoverengerwa.
Kufamba, kutamba, kumhanya, kuchovha bhasikoro, kushambira, uye kushandisa elliptical trainer zvinhu zvishoma zvinogona kubatanidzwa.
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.
Kunyangwe kungochinja chinhu chimwe chete kunogona kuita mutsauko mukuru mukurovedza muviri uye kuti muviri unopindura sei pakuita maekisesaizi.
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
VIDEO
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
by Dr Alex Jimenez Holistic Medicine , Mishonga Inobatanidza
Kune vanhu vari kubata nekurwadziwa, kuzvimba mamiriro, uye nyaya dzekushushikana, kuwedzera acupuncture kuchirongwa chekurapa kunobatsira kuunza zororo uye kuporeswa?
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
VIDEO
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
by Dr Alex Jimenez Zvokudya , udyo
Kune vanhu vari kuedza kugadzirisa mararamiro ane hutano, kuwedzera maprotein bars mukudya kwavo kunogona kubatsira kuzadzisa zvinangwa zvehutano?
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
VIDEO
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
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?
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.
Mesh 2 makotapeya akaibva
Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
1/4 tsp. munyu
1 Tbsp. ndimu muto
2 clove yegariki - yakagurwa
1/2 mukombe yakakangwa yakachena cilantro
Wedzera 1/4 mukombe pomegranate arils
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.
Mune blender, sanganisa 1/2 mukombe pomegranate arils
1 bhanana rakagwamba
1/4 kapu yakaderera-mafuta Greek yogati
2 tsp. uchi
Kumwaya muto weorenji
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.
Gadzirira 1/2 mukombe oats
Isai 1/2 yebhanana yepakati, yakachekwa
1 Tbsp. brown sugar
2 Tbsp. pomegranate arils
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 RiceImwe nzira yekushandisa matamba iri pamupunga.
Bika 1 mukombe mupunga.
Kanda ne 1/4 mukombe wepomegranate arils
1 Tbsp. mafuta omuorivhi
1/4 kapu yakagurwa, yakakangwa hazelnuts
1 Tbsp. mashizha matsva e thyme
Munyu uye pepper kuravira
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.
Mupoto yepakati, sanganisa 12 oz. cranberries itsva
2 makapu pomegranate juice
1/2 mukapu yakaomeswa shuga
Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
Isai 1 kapu yepomegranate arils
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.
Isa 1 kapu yepomegranate arils
1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
Sanganisa zvishoma
Zadza nemvura yakacheneswa
Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
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
VIDEO
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
