udyo
Back Clinic Nutrition Team. Chikafu chinopa vanhu simba rinodiwa uye kudya kunovaka muviri kuti vave vatano. Nokudya zvokudya zvakasiyana-siyana, zvinosanganisira miriwo yakanaka, michero, zvigadzirwa zvezviyo, uye nyama isina mafuta, muviri unogona kuzvizadza nemapuroteni anokosha, makabhohaidhiretsi, mafuta, mavhitamini, uye mamineral kuti ushande zvakanaka. Zvokudya zvinosanganisira mapuroteni, makabhohaidhiretsi, mafuta, mavhitaminzi, zvicherwa, nemvura. Kudya zvine utano hakufaniri kuva kwakaoma.
Chinokosha ndechokudya zvokudya zvakasiyana-siyana, zvinosanganisira muriwo, michero, uye zviyo. Mukuwedzera, idya nyama isina kuonda, huku, hove, bhinzi, uye zvigadzirwa zvemukaka zvisina mafuta mashoma uye inwa mvura yakawanda. Deredza munyu, shuga, doro, mafuta akazara, uye trans mafuta. Mafuta akaguta anowanzobva kumhuka. Tsvaka mafuta ekutengesa pane zvinyorwa zvezvokudya zvakagadzikiswa, majarini, uye mapfupi.
Dr. Alex Jimenez anopa mienzaniso yezvokudya zvinovaka muviri uye anotsanangura kukosha kwekudya kwakakwana, achisimbisa kuti kudya kwakakodzera kunobatanidza nekuita basa remuviri kunogona kubatsira vanhu kusvika nekuchengetedza uremu hwakanaka, kuderedza dambudziko rekuita zvirwere zvisingaperi, uye kukurudzira hutano hwakakwana uye hutano.
by Dr Alex Jimenez Zvokudya , Kurara Utano
Kunzwisisa zvishuwo zveusiku zvingabatsira here vanhu vanogara vachidya usiku kuronga zvokudya zvinogutsa uye kusarudza tudyo tunovaka muviri?
Kudya Husiku
Kusvuta mushure mekudya kwemanheru uye kudya usiku kwakajairika uye hakuna kuipa; zvisinei, kusvusvura zvine mutsindo kunogona kubatsira munhu kunakidzwa zvechokwadi uye kunakidza tudyo. Chimbofunga zvimwe zvezvikonzero nei ungave uine nzara kana kusagutsikana zvachose mushure mekudya kwemanheru. Kuvandudza kukosha kwekudya kwekudya kwemanheru kunogona kuita kuti nzara yepakati pehusiku ishande mukuzadzisa zvinovaka muviri. Zvikonzero zvakajairika zvinosanganisira:
Kwete kusangana neiyo macronutrient chiyero panguva yekudya kwemanheru.
Kusanyatsogutsikana nekudya kwemanheru.
Kupera mvura mumuviri.
Macronutrient Profile
Kuwana huwandu hwakakodzera hwemakhahydrates, mafuta, uye mapuroteni panguva yekudya kwemanheru kwakakosha pakunzwa kugutsikana. Vakuru vanoda 130g yemacarbohydrates, 56g yeprotein, uye 3.7L yemvura zuva nezuva. Huwandu hwemafuta anodiwa hunosiyana, asi monounsaturated uye polyunsaturated mafuta ndiwo ane hutano zvakanyanya kudya, achibatsira muviri kunzwa kugutsikana. Ongororo dzinoverengeka dzinoratidza kuti kudya mapuroteni panguva yekudya kunoderedza nzara uye kunoderedza zvishuwo. (Kohanmoo, A. et al., 2020 )
Kusagutsa Kudya Kwemanheru
Chimwe chikonzero chinoita kuti vanhu vadye husiku ndechekuti havagutsikane nekudya kwemanheru. Kudya zvinogutsa zvinogona kubatsira pfungwa nemuviri kunzwa kuguta manheru ese.
Kuguta ndiko kunzwa kwekugutsikana kubva mukudya.
Zvokudya zvakakwirira mufiber nemafuta ane hutano zvinozivikanwa kubatsira kuburitsa kugutsikana.
Kana muviri wazara uye uchigutsikana, unoburitsa mahormone anoratidza kuuropi hapana chikonzero chekuramba uchidya.
Edza kuronga kudya kunovaka muviri kunonakidza chaizvo kudya.
Gadzira nguva yekubika nekubika nekudya chikafu chaunogona kunakidzwa nacho.
nemvura
Dzimwe nguva, kana muviri wapera mvura, unogona kunetseka kusiyanisa nyota nenzara. Somuuyo, vamwe vangadya nokuda kwokupera kwemvura. Izvi hazvisi nguva dzose zvakaipa, sezvimwe zvekudya, kunyanya zvokudya-zvakapfuma-mvura semavise nemimwe michero, zvinogona kupa hydration. Asi dzimwe nguva, vanhu havazivi kuti vari kuverenga zvisizvo nyota yemuviri wavo yenzara, uye vanosvika chero chikafu. Ivo vachiri kupererwa nemvura, saka vanoramba vachidya. Kana nzara ikaramba iripo mushure mekudya kwemanheru, inwa girazi remvura uye mirira maminetsi makumi maviri kuti uone kana izvo zvinokanganisa nzara.
Kuwedzeresa Nutrition
Kusvira usiku hakuna kuipa, asi kuchenjera kuronga kuve nechokwadi kuti muviri unowana kuenzana kwezvinovaka muviri.
Gutisa Zvido
Vakawanda vanoshuva chimwe chinhu chinotapira mushure mekudya kwemanheru kana kuti gare gare. Kudya chikafu chine hutano chinogutsa zvishuwo zvichabatsira kutanga mahormone anoudza muviri kuti wapedza kudya. Chengeta waunofarira michero nemiriwo kukurumidza kuruma kuti uwane kutapira uye fiber. Miriwo yakafanana nebhero tsvuku tsvuku uye karoti inopa kutapira uye crunchiness uye inogona kugutsa. Imwe mhiripiri tsvuku inopa 100% yevhitamini C inokurudzirwa zuva nezuva mumakori makumi maviri. (US Department of Agriculture. Agricultural Research Service. 2018 )
Zvokudya Zvinokurudzira Kurara
Zvokudya zvakasarudzwa zvinogona kukanganisa kurara. Zvose zviyo, walnuts, cherries, uye kiwi zvinowedzera serotonin uye kuderedza kushungurudzika kwehomoni cortisol. Makabhohaidhiretsi akaomarara ane melatonin, hormone inokonzera kunzwa hope. Snack yezviyo isarudzo ine hutano usati waenda kunorara. (Nisar, M. et al., 2019) Imwe tsvagiridzo inoratidza kuti chokoreti yakasviba yakapfuma mumagnesium uye inogona kubatsira kukurudzira kurara kwakanyanya. Zvisinei, inewo caffeine, iyo inogona kudzivisa kurara. Kana chokoreti yakasviba ichidiwa, ita shuwa kuti unoidya nekukurumidza manheru.
Alternative Nighttime Routine
Vamwe vanhu vanodya nekufinhwa husiku. Kuti izvi zvisaitika, vanhu vari muchikamu ichi vanofanirwa kuchinja maitiro avo. Heano matipi mashoma ekubatsira kugadzirisa maitiro ehusiku.
Hutano Mushure meKudya Kwemanheru
Enda kukurumidza kufamba mushure mekudya kwemanheru. Maminitsi gumi kusvika makumi maviri anogona kubatsira, sezvo kuita kwemuviri kunoratidza kusimuka kubva pakudya kwemanheru kuenda kune mamwe mabasa emanheru.
Inopawo muviri mukana wekunzwa kunzwa kuzara.
Zvekuzvivaraidza uye mamwe mabasa akareruka ekufungisisa anogona kubatsira kubvisa pfungwa pakudya.
Tarisa TV Nepfungwa
Vanhu vazhinji vanodya zvakanyanya husiku nekuti snacking inogona kuenderera mberi nekuenderera mberi kweterevhizheni.
Shandisa nzira dzakangwara uye dzine hutano hwekudyisa senge chikamu chekudzora.
Rangarira kunwa mvura pakati pekudya.
Gara uchishanda - mabasa akareruka kana zviitwa paunenge uchiona TV zvinogona kubatsira kudzivirira kudyisa.
Zorora Urare
Kusarara zvakakwana kwakabatanidzwa nekuwedzera kuda kudya. (Hibi, M. et al., 2017 )
Ita mabasa ekukurudzira kuzorora.
Kufungisisa kunogona kubatsira kudzikamisa pfungwa nemuviri.
Funga zvekuenda kunorara kare.
Achishandisa nzira yakabatanidzwa, Dr. Jimenez's Functional Medicine Team inotarisira kudzorera hutano uye kushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Isu tinotarisa pane izvo zvinoshanda kumunhu kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Mhedzisiro yenguva pfupi-uye yakareba-yenguva yakareba mapuroteni kushandiswa pakuda kudya uye kudya-kutonga mahormone emudumbu, kuongorora kwakarongeka uye meta-kuongororwa kwemiedzo yakarongeka. Physiology & maitiro, 226, 113123. doi.org/10.1016/j.physbeh.2020.113123
US Department of Agriculture. Agricultural Research Service. FoodData Central. (2018). Mhiripiri, inotapira, tsvuku, mbishi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients
Nisar, M., Mohammad, RM, Arshad, A., Hashmi, I., Yousuf, SM, & Baig, S. (2019). Pesvedzero yeKudya Kwekudya paMatanho ekurara eVadzidzi vezvokurapa. Cureus, 11(2), e4106. doi.org/10.7759/cureus.4106
Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Mhedzisiro yekupfupika kwekurara pakushandisa simba, core tembiricha yemuviri, uye havi yekudya: a human randomized crossover trial. Scientific mishumo, 7, 39640. doi.org/10.1038/srep39640
by Dr Alex Jimenez udyo
Kune vanhu vane chirwere cheshuga kana vari kutarisa kudya kwavo shuga, candy isina shuga isarudzo ine hutano here?
Zvihwitsi Zvisina Shuga
Maswiti asina shuga anogona kuve sarudzo kune vanhu vane chirwere cheshuga uye avo vanotarisa kudya kwavo shuga. Mhando dzakasiyana dzezvinotapira dzinoshandiswa mumaswiti asina shuga, ane zvakanakira nezvaanokanganisa uye zvinogona kuitika.
Ingredients
Masiwiti asina shuga anoshandisa zvinotapira zvekugadzira kana zvinotsiva shuga kugadzira kuravira kutapira. Zvizhinji zvezvinotapira izvi zvine macalorie mashoma uye macarbohydrates pane shuga, asi haasi ese ari macalorie kana asina carb. Zvimwe zvinotsiva shuga pane zvinyorwa zvinosanganisira:
Aspartame
Saccharin
Sucralose
Aspartame, saccharin, stevia, uye sucralose haina macalorie uye isina carb.
Stevia isiri doro, isiri-yakagadzirwa shuga inotsiva yakagadzirwa nemashizha emiti.
Shuga doro - erythritol, xylitol, maltitol, lactitol, uye sorbitol ine mamwe makabhohaidhiretsi.
zvayakanakira
Pros pamusoro zvihwitsi zvinotapira neshuga.
Inogutsa Zvido
Zvihwitsi zvisina shuga zvinogona kugutsa zvishuvo zvinotapira zvine simba shoma pashuga yeropa kupfuura avo vane shuga yakazara.
Mushoma Shuga
Ropa Shuwa mazinga
Vanhu vane chirwere cheshuga vanogona kuchengetedza mazinga akagadzikana ehuga.
Mazino Ane Utano
Zvihwitsi nemagumu zvinoisa njodzi shoma kumeno.
Makabhohaidhiretsi Kubva Shuga Doro
Zvinwiwa zveshuga zvinogayiwa zvakasiyana pane shuga yenguva dzose uye zvine simba shoma pamazinga eshuga yeropa.
Kana uchiverenga macarbohydrates, bvisa hafu yemagiramu ehuga doro kubva ku yakazara macarbohydrates pakanyorwa.
Semuenzaniso, kana macarbohydrates ari makumi maviri nemashanu uye madoro eshuga ari makumi maviri, verenga chikafu se 25 carbs pakushumira. (Yunivhesiti yeCalifornia, San Francisco, Diabetes Teaching Center, 2024 )
nezvayakaipira
Izvo zvinogona kusanganisira:
Digestive Side Effects
Kune vamwe vanhu, kunyanya vane irritable bowel syndrome/IBS, madoro eshuga anogona kukonzera kusagadzikana kwemudumbu mhedzisiro sekuputika uye manyoka. (Mäkinen KK 2016 )
Zvinokurudzirwa kudzivirira huwandu hukuru, kunyanya kune vanhu vane dumbu rinonzwa. (Evert, AB et al., 2019 )
manakiro
Panogona kunge paine kuravira kusina kujairika kana kusajairika kunoda kujaira.
Edza mamwe marudzi nemhando.
Carbohydrate
Nguva dzose verenga chikwangwani.
Iyo sweetener inogona kunge iine zvimwe kana isina.
Zvimwe zvinongedzo zvinogona kunge zvakawedzera macarbohydrates.
Semuenzaniso, makokoreti asina shuga anogona kunge akakwira mumafuta akazara kubva muzvigadzirwa zvakaita secocoa butter.
Appetite stimulants
Zero-calorie sweeteners inogona kukurudzira kudya, zvichiita kuti udye zvakawanda, izvo zvinogona kupesana nezvinangwa zvekudya. (Azad, MB et al., 2017 )
Options
Kusarudza kuti ndedzipi mhando dzakanyanya kunoenderana nekuravira kwako uye zvinangwa zvehutano.
Nekuda kwemafuta anonhuhwirira, chokoreti dzisina shuga dzinogona kusakurudzirwa kana matambudziko emoyo aripo kana kudyiwa kwemafuta kunofanirwa kuganhurwa.
Maswiti akaoma anogona kunge ari sarudzo iri nani.
Zvinwiwa zveshuga zvinogona kukanganisa mazinga eshuga yeropa, izvo zvinogona kuita kuti zvihwitsi zvisanyanya kunaka kune avo vane chirwere cheshuga. Digestive side effects zvinogona kuita kuti isanyanya kunakidza zvakare.
Zvimwe zvinotapira zvekugadzira zvinogona kukonzera kusagadzikana. Kudzidza mhinduro yemuviri kuchabatsira pakusarudza.
Kana zvasvika pakuravira, cherechedza izvo candy inosarudzwa inotapira, pamwe chete nezvimwe zvinoshandiswa, kutungamira kutenga mune ramangwana.
Sarudza chikafu chinobatanidza chimwe chinhu chinotapira nezvimwe zvinhu zvine hutano, senge fiber kana mapuroteni, zviyo, nzungu, kana muchero wakaomeswa. Somuenzaniso, strawberries pamwe chocolate tsvuku kana zvimedu zveapuro nenzungu ruomba.
Dr. Jimenez Functional Medicine Team. Kudya zvine utano hakufaniri kuva kwakaoma. Tichishandisa nzira yakabatanidzwa, tine chinangwa chekudzorera hutano nekushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana murwere achida kumwe kurapwa, achaendeswa kukiriniki kana chiremba anonyatsokodzera kwavari, sezvo Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, vadzidzisi vezvokudya, uye vadzidzisi vehutano kuti vape kliniki inobatsira zvikuru. marapirwo. Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa.
Sei Chiropractic Inogona Kubatsira Diabetic Back Pain
VIDEO
References
Dhipatimendi reUS rekurima uye Dhipatimendi reUS rehutano neHuman Services. (2020). Dietary Guidelines kune vekuAmerica, 2020-2025. 9th Edition. Inowanikwa paDietaryGuidelines.gov. Zvakatorwa kubva www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
American Heart Association. (2020). Federal dietary guidelines inosimbisa kudya kune hutano asi inotadza pane yakawedzerwa shuga. newsroom.heart.org/news/federal-dietary-guidelines-emphasize-healthy-eating-habits-but-fall-short-on-added-sugars
Yunivhesiti yeCalifornia, San Francisco, Diabetes Teaching Center: Diabetes Dzidzo Online. (2024). Kuverenga sugar alcohols. dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/kunzwisisa-carbohydrates/kuverenga-carbohydrates/kudzidza-kuverenga-mavara/kuverenga-shuga-doro/
Mäkinen KK (2016). Kuvhiringidza kweGastrointestinal kunobatanidza neKushandiswa kweShuga Doro neKutariswa Kwakakosha kweXylitol: Scientific Ongororo uye Mirayiridzo yeVanachiremba Vemazino uye Vamwe Vatano-Kuchengetedza Vashandi. International Journal of Dentistry, 2016, 5967907. doi.org/10.1155/2016/5967907
Evert, AB, Dennison, M., Gardner, CD, Garvey, WT, Lau, KHK, MacLeod, J., Mitri, J., Pereira, RF, Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, PB, & Yancy, WS, Jr (2019). Nutrition Therapy yeVakuru Vane Chirwere cheshuga kana Prediabetes: Chirevo cheKubvumirana. Chirwere cheshuga, 42 (5), 731-754. doi.org/10.2337/dci19-0014
Azad, MB, Abou-Setta, AM, Chauhan, BF, Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, MM, Reid, AE, Fiander, M., MacKay, DS , McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners uye cardiometabolic hutano: ongororo yakarongeka uye meta-kuongorora yezviyedzo zvakadzorwa zvakadzorwa uye vanotarisira zvidzidzo zvecohort. CMAJ : Canadian Medical Association magazini = magazini de l'Association medicale canadienne, 189(28), E929–E939. doi.org/10.1503/cmaj.161390
by Dr Alex Jimenez Zvokudya , udyo
Kuziva saizi yekushumira kunobatsira kuderedza shuga nemakoriyumu kune vanhu vanofarira kudya michero yakaomeswa here?
Zvibereko Zvakaomeswa
Zvibereko zvakaomeswa, senge cranberries, misi, mazambiringa akaomeswa, uye prunes, zvakakura nekuti zvinogara kwenguva yakareba uye zvine hutano zvitubu zvefiber, zvicherwa, uye mavhitamini. Zvisinei, michero yakaomeswa ine shuga yakawanda uye makorikori pakushanda nokuti inorasikirwa nehuwandu kana yapera mvura, zvichiita kuti yakawanda idyiwe. Ichi ndicho chikonzero saizi yekushumira yakakosha kuve nechokwadi chekuti munhu haadye zvakanyanya.
Serving Size
Zvibereko zvakaomeswa mu dehydrators kana kusara muzuva kuti zviomese muviri. Dzagadzirira kana mvura zhinji yanyangarika. Kurasikirwa kwemvura kunoderedza saizi yavo yemuviri, izvo zvinobvumira vanhu kuti vadye zvakanyanya, kuwedzera shuga uye macalorie kudya. Semuenzaniso, mazambiringa anenge makumi matatu anokwana mukapu imwe yekuyeresa, asi mazana maviri nemakumi mashanu emazambiringa akaomeswa anogona kuzadza kapu imwechete kana yapera mvura. Ruzivo rwekudya kwemuchero mutsva uye wakaomeswa.
shuga
Mazambiringa gumi ane macalorie makumi matatu nemana uye anenge 34 magiramu eshuga. (FoodData Central. US Department of Agriculture. 2018 )
Makumi makumi matatu emazambiringa ane 47 macalorie uye pasi pegumi magiramu eshuga.
Mazambiringa emhando yeshuga yechisikigo anosiyana, saka marudzi akasiyana anogona kuve pasi pekudya kunovaka muviri kuongororwa.
Mimwe michero, secranberries, inogona kuva tart, saka shuga kana jisi yemichero inowedzerwa panguva yekuoma.
Nzira dzekushandisa
Muchero mutsva unogona kunge wakakwira mune mamwe mavhitamini, asi mineral uye fiber yemukati inochengetwa panguva yekuomeswa. Zvibereko zvakaomeswa zvakasiyana-siyana uye zvinogona kuitwa chikamu chekudya kwakanaka, kwakadzikama kunogona kusanganisira:
Trail Mix
sanganisa michero yakaomeswa, nzungu, nembeu.Monitor chikamu chikamu.
Oatmeal
Zvinyoro zvinotapira oatmeal nedikita remichero yakaomeswa kwekudya kwekudya kwemangwanani kwakanaka uye kune hutano.
Salads
Kanda rima, mashizha ane mashizha, zvimedu zveapuro zvitsva, cranberries dzakaomeswa kana mazambiringa akaomeswa, uye cheeses.
Zvakakosha
Shandisa michero yakaomeswa sechinhu chinogadzirwa mune zvinonaka zvinopinda.
Mapuroteni Bar anotsiva
Mazambiringa akaomeswa, mablueberries akaomeswa, maapuro machipisi, uye maapricot akaomeswa zviri nyore uye zvinogara kwenguva refu kupfuura michero mitsva, zvichiita kuti zvive zvakakwana kana maprotein bars asipo.
PaInjury Medical Chiropractic uye Functional Medicine Clinic, nzvimbo dzedu dzekudzidzira dzinosanganisira Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Basa Kukuvara, Kukuvara Kwekudzokera, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, uye in-scope care protocols. Isu tinotarisisa pane izvo zvinokushandira iwe kuzadzisa zvinangwa zvekuvandudza uye kugadzira muviri wakavandudzwa kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana.
Inoshanda Mushonga Kufurira Kupfuura Majoini
VIDEO
References
FoodData Central. US Department of Agriculture. (2017). Mazambiringa akaomeswa. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients
FoodData Central. US Department of Agriculture. (2018). Mazambiringa, American type (slip skin), mbishi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
FoodData Central. US Department of Agriculture. (2018). Mazambiringa, matsvuku kana girini (rudzi rweEuropean, senge Thompson mhodzi), mbishi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients
by Dr Alex Jimenez udyo , Kuonda
Kune vanhu vari kupinda mukuita maekisesaizi, kusimba, uye kuita zvemuviri, kuziva kuti glycogen inoshanda sei kunobatsira mukurovedza muviri kupora?
Glycogen
Kana muviri uchida simba, unokwevera pazvitoro zveglycogen. Yakaderera-carbohydrate, ketogenic kudya uye kurovedza muviri kwakanyanya kunopedza zvitoro zveglycogen, zvichiita kuti muviri ugadzire mafuta kuti uwane simba. Glycogen inopihwa kuburikidza nemacarbohydrates mukudya kwemunhu uye inoshandiswa kusimbisa huropi, kuita kwemuviri, uye mamwe mabasa emuviri. Mamorekuru anogadzirwa neglucose anonyanya kuchengetwa muchiropa nemamhasuru. Chii chinodyiwa, kangani, uye nhanho yechiitiko inokanganisa machengetero emuviri nekushandisa glycogen. Kudzorera glycogen mushure mekuita basa remuviri kana kushanda kunze chikamu chakakosha chekugadzirisa. Muviri unogona kukurumidza kuunganidza glycogen kubva munzvimbo idzi dzekuchengetera kana ichida mafuta. Kudya makabhohaidhiretsi akakwana kuti uwane zvinangwa zvehutano uye nhanho dzekuita zvakakosha kuti ubudirire.
Chii
Ndiyo miviri yakachengetwa yeglucose kana shuga.
Inochengetwa muchiropa uye tsandanyama.
Ndiro simba guru uye rinodiwa nemuviri.
Inobva kumacarbohydrates muzvokudya nezvinwiwa.
Inogadzirwa kubva kune akati wandei akabatana glucose mamorekuru.
Kugadzira uye Kuchengeta
Makabhohaidhiretsi akawanda anodyiwa anochinjwa kuva shuga, inova manyuko makuru esimba romuviri. Nekudaro, kana muviri usingade kufutisa, mamorekuru eglucose anova macheni akabatana emayuniti masere kusvika gumi nemaviri, achigadzira glycogen molecule.
Process Triggers
Kudya chikafu chine carbohydrate kunosimudza mazinga eglucose muropa mukupindura.
Kuwedzera kweglucose kunoratidza kuti pancreas kubudisa insulin, hormone inobatsira masero emuviri kutora glucose kubva muropa kuti iwane simba kana kuchengetedza.
Insulin activation inokonzera chiropa nemasero emhasuru kuburitsa enzyme inonzi glycogen synthase, inobatanidza cheni dzeglucose pamwechete.
Neglucose yakakwana uye insulin, mamorekuru eglycogen anogona kuendeswa kuchiropa, tsandanyama, uye masero emafuta kuti achengetedzwe.
Sezvo yakawanda glycogen inowanikwa mumasumbu uye chiropa, huwandu hwakachengetwa mumasero aya hunosiyana zvichienderana nedanho rekuita, ingani simba rinopiswa pakuzorora, uye chikafu chinodyiwa. Iyo mhasuru dzinonyanya kushandisa glycogen yakachengetwa mu misungo , nepo glycogen yakachengetwa muchiropa ichigoverwa mumuviri wose, kunyanya kuuropi uye musana.
Kushandisa Muviri
Muviri unoshandura glucose kuita glycogen kuburikidza nenzira inonzi glycogenesis. Munguva iyi, ma enzymes akasiyana anobatsira muviri kuputsa glycogen mu glycogenolysis kuitira kuti muviri ugone kuishandisa. Ropa rine huwandu hwakatarwa hweglucose yakagadzirira kuenda chero nguva. Iwo insulin mazinga anodonhawo kana iyo nhanho inotanga kudzikira, kungave kubva mukusadya kana kupisa glucose panguva yekurovedza muviri. Kana izvi zvaitika, enzyme inozivikanwa se glycogen phosphorylase inotanga kutyora glycogen pasi kuti ipe muviri neglucose. Glucose kubva muchiropa glycogen inova simba rekutanga remuviri. Mapfupi kuputika kwesimba kunoshandisa glycogen, ingave panguva yekumhanya kana kusimudza zvinorema. (Bob Murray, Christine Rosenbloom, 2018 ) Chinwiwa chine carbohydrate pre-workout chinogona kupa simba rekurovedza muviri kwenguva yakareba uye kupora nekukurumidza. Vanhu vanofanirwa kudya snack yepashure pekurovedza muviri ine mwero wakaenzana wemacarbohydrates kuti vadzore zvitoro zveglycogen. Uropi hunoshandisawo glucose kune simba, ne 20 kusvika 25% ye glycogen inoenda kune simba reuropi. (Manu S. Goyal, Marcus E. Raichle, 2018 ) Husimbe hwepfungwa kana mhute yepfungwa inogona kuitika kana pasina macarbohydrates akakwana akadyiwa. Kana zvitoro zveglycogen zvapedzwa kuburikidza nekurovedza muviri kana kusakwana macarbs, muviri unogona kunzwa kuneta uye usimbe uye pamwe uchinzwa mafungiro uye kuvhiringika kwekurara. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017 )
dhayeti
Ndezvipi zvekudya zvinodyiwa uye kuwanda kwekuita kwemuviri kunoitwa nemunhu kunokanganisa kugadzirwa kweglycogen. Mhedzisiro yacho inogona kuve yakaoma kana munhu akatevera kudya kwakaderera-carb, uko makabhohaidhiretsi, iyo yekutanga sosi yeglucose synthesis, inongoerekana yarambidzwa.
Kuneta uye Brain Fog
Paunenge uchitanga kudya kwakaderera-carb, zvitoro zveglycogen zvemuviri zvinogona kupera zvakanyanya uye vanhu vanogona kuona zviratidzo zvakaita sekuneta uye mhute yehuropi. (Kristen E. D'Anci et al., 2009 )
Zviratidzo zvinotanga kudzikira kana muviri wangogadzirisa nekuvandudza zvitoro zveglycogen.
Kurema Kwemvura
Chero huwandu hwekuremerwa hunogona kuita zvakafanana pazvitoro zveglycogen.
Pakutanga, vanhu vanogona kusangana nekuderera kwehuremu nekukurumidza.
Nokufamba kwenguva, uremu hunogona kuwedzera uye pamwe hunowedzera.
Chiitiko chacho chikamu chinokonzerwa nekuumbwa kweglycogen, iyo iriwo mvura. Kukurumidza kupera kweglycogen pakutanga kwekudya kunokonzera kurasikirwa kwehuwandu hwemvura. Nokufamba kwenguva, zvitoro zveglycogen zvinovandudzwa, uye uremu hwemvura hunodzoka. Kana izvi zvikaitika, kurasikirwa kwehuremu kunogona kumira kana kuti nzvimbo. Kurasikirwa kwemafuta kunogona kuenderera kunyangwe neiyo pfupi-yenguva-pfupi yeplateau athari.
kusimbisa muviri
Kana ukaita kurovedza muviri kwakasimba, pane nzira dzekubatsira kudzivirira kudzikira kwekuita izvo zvingave zvinobatsira:
Carbo-loading
Vamwe vatambi vanodya macarbohydrates akawandisa vasati vaita basa kana kukwikwidza.
Mamwe macarbohydrates anopa mafuta akawanda.
Iyo nzira yakawira kunze kwekufarirwa sezvo inogona kutungamira kune yakawandisa huremu hwemvura uye nyaya dzekugaya.
Glucose Gels
Magetsi ane glycogen anogona kudyiwa pamberi kana sezvinodiwa panguva yechiitiko kuwedzera mazinga eglucose weropa.
Semuyenzaniso, simba chews ndiwo anobatsira ekuwedzera kune vanomhanya kuti vabatsire kuwedzera mashandiro panguva yakawedzerwa kumhanya.
Low-Carb Ketogenic Diet
Kudya kudya kwakawanda mumafuta uye kuderera mumakhahydrates kunogona kuisa muviri mune keto-adaptive state.
Mumamiriro ezvinhu aya, muviri unotanga kuwana mafuta akachengetwa kuti uwane simba uye unovimba zvishoma neglucose yehuni.
PaInjury Medical Chiropractic uye Functional Medicine Clinic, vatapi vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvekuchengetedza zvemunhu ega ega, kazhinji kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo yeMishonga misimboti. Chinangwa chedu ndechekudzorera hutano uye kushanda kumuviri.
Sports Nutrition uye Sports Dietician
VIDEO
References
Murray, B., & Rosenbloom, C. (2018). Zvinokosha zve glycogen metabolism yevarairidzi nevatambi. Zvokudya zvinovaka muviri, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001
Goyal, MS, & Raichle, ME (2018). Glucose Zvinodiwa zveKukudziridza Uropi Hwemunhu. Nyaya yevana gastroenterology uye kudya, 66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Kudya kwakaderera-carbohydrate kunokonzera kuora mwoyo kwemetabolism: nzira inogona kuchengetedza glycogen. American Journal yePhysiology. Kudzora, kubatanidza uye kuenzanisa physiology, 313 (4), R347-R356. doi.org/10.1152/ajpregu.00067.2017
D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Low-carbohydrate uremu-kurasikirwa kudya. Migumisiro pakuziva uye mafungiro. Kuda kudya, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
by Dr Alex Jimenez Zvokudya , udyo
Kune vanhu vari kudzidzira kudya kwakaderera-carbohydrate kana kuda kuedza imwe hupfu, kubatanidza hupfu hwearumondi kunobatsira mukufamba kwavo kwehutano?
Almond Hupfu
Hupfu hwemuarumondi uye hupfu hwemuarumondi inzira dzisina guten kune zvigadzirwa zvegorosi mune mamwe mabikirwo. Anogadzirwa nekukuya maamanda uye anogona kutengwa akagadzirirwa kana kugadzirwa kumba nemuchina wekudya kana mukuyi. Hupfu hwakakwirira muprotein uye hushoma mu starch pane humwe hupfu husina guten.
Almond Flour uye Almond Kudya
Hupfu hunogadzirwa ne blanched almonds, zvinoreva kuti ganda rabviswa. Kudya kweamondi kunogadzirwa nemaamondi akakwana kana akachekwa. Kusagadzikana kwezvose zviri zviviri kwakafanana nehupfu hwezviyo pane hupfu hwegorosi. Zvinogona kazhinji kushandiswa zvakasiyana, kunyangwe kushandisa hupfu hwakakanyiwa kunoburitsa yakanyanya kucheneswa, isina tsanga mhedzisiro. Superfine almond powder yakanaka pakubika makeke asi inonetsa kugadzira kumba. Inogona kuwanikwa muzvitoro zvegirosari kana kuodha online.
Carbohydrates uye Calories
Hafu yekapu yehupfu hwakagadzirirwa kutengeswa ine zvingangoita:
12 magiramu ehuwandu hwemakhahydrates
6 magiramu e fiber
12 gramu zveprotini
24 gramu emafuta
280 calories (USDA FoodData Central. 2019 )
Iyo glycemic index yehupfu hwearumondi isingasviki 1, zvinoreva kuti haifanirwe kuita zvishoma pakusimudza mazinga eglucose eropa.
Iyo yakakwirira glycemic index yehupfu hwegorosi i71, uye hupfu hwemupunga i98.
Kushandisa Almond Flour
Inokurudzirwa kugadzira gluten-isina nekukurumidza chingwa mabikirwo, akadai se-gluten-isina:
Muffin
Chingwa chenhanga
Pancakes
Mamwe mabikirwo ekeke
Vanhu vanokurudzirwa kuti vatange neresipi yakatogadziridzwa furawa yealmond vozogadzira yavo. Kapu yeupfu hwegorosi inorema maonzi matatu, nepo kapu yeupfu hwearumondi inorema anenge maonzi mana. Izvi zvichaita mutsauko mukuru muzvinhu zvakabikwa. Hupfu hunobatsira pakuwedzera kudya kunovaka muviri.
Kudya kweAlmond
Kudya kwearumondi kunogona kubikwa se polenta kana grits senge shrimp uye grits.
Cookies inogona kuitwa gluten-isina nealmond meal.
Almond meal biscuits inogona kugadzirwa, asi teerera kune resipi.
Kudya kwearumondi kunogona kushandiswa kugadzira hove dzechingwa uye zvimwe zvekudya zvakakangwa, asi zvinofanirwa kuchengetwa kuti zvisatsva.
Kudya kwearumondi hakukurudzirwe kune zvingwa zvinoda mukanyiwa chaiwo une gluten yakagadziridzwa chimiro, sehupfu hwegorosi.
Mamwe mazai anodiwa kana uchibika nehupfu hwealmond kuti upe chimiro che gluten muupfu chinogadzira.
Kugadzirisa mabikirwo kutsiva maarumondi ehupfu hwegorosi kunogona kuve dambudziko rinoda kuwanda kwekuyedza uye kukanganisa.
Kunzwisisa
Maarumondi nzungu yemuti, imwe yemasere akajairika allergies echikafu. (Anaphylaxis UK. 2023 ) Kunyange zvazvo nzungu dzisiri nzungu dzemuti, dzakawanda dzine maaleji enzungu dzinogonawo kusawirirana nealmond.
Kuita Wako
Inogona kugadzirwa mu blender kana chikafu processor.
Chengetedzo inofanira kutorwa kuti irege kuikuya kureba, kana ichava almond butter, inogona kushandiswa zvakare.
Wedzera zvishoma pane imwe nguva uye urove kusvikira yagayiwa muhupfu.
Chengetedza hupfu husina kushandiswa pakarepo mufiriji kana mufiriji nokuti inoenda nokukurumidza kana ikasiyiwa kunze.
Maarumondi ari pasherufu-yakagadzika, uye hupfu hwearumondi hausi, saka zvinokurudzirwa kuti ugaye chete izvo zvinodiwa pakubika.
Store Yakatengwa
Zvizhinji zvezvitoro zvekudya zvehutano zvinotengesa hupfu hwearumondi, uye mamwe masupamaketi ari kuuisa sezvo yave yakakurumbira gluten-isina chigadzirwa. Hupfu hwakaputirwa uye hupfu zvinozoenda zvakare kubindu mushure mekuvhurwa uye zvinofanirwa kuchengetwa mufiriji kana mufiriji mushure mekuvhurwa.
Mishonga Inobatanidza
VIDEO
References
USDA FoodData Central. (2019). Almond Flour. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients
Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK Ramangwana rakajeka revanhu vane allergies yakakomba, Nyaya. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Matafura epasi rose e glycemic index uye glycemic load values 2021: ongororo yakarongeka. The American Journal of Clinical Nutrition, 114 (5), 1625-1632. doi.org/10.1093/ajcn/nqab233
by Dr Alex Jimenez Gut uye Utachiona Utano , udyo
Kune vanhu vari kubata nenyaya dzekugaya kana kusagadzikana kwe bowel, kuwedzera peppermint kuchirongwa chekudya kunobatsira kubata zviratidzo uye kugaya?
Peppermint
Yakatanga kukura muEngland, mishonga yepeppermint yakakurumidza kuzivikanwa uye yave kurimwa nhasi muEurope neNorthern Africa.
Mashandisiro Ainoita
Peppermint mafuta inogona kutorwa setii kana mu capsule fomu.
Bvunza chiremba kana nyanzvi yezvehutano ine rezinesi kuti aone muyero wakakodzera wefomu recapsule.
Nokuda kweIrritable Bowel Syndrome
Peppermint inotorwa setii kurapa matambudziko ese ekugaya. Iyo inozivikanwa kuderedza kugadzirwa kwegasi muura. Nhasi, vatsvakurudzi vanocherechedza peppermint seinoshanda kune inogumbuka bowel syndrome kana ichishandiswa mumafuta fomu. (N. Alammar et al., 2019 ) Peppermint mafuta yakatenderwa kushandiswa nevarwere veBS kuGermany. Nekudaro, iyo FDA haina kubvumidza peppermint nemafuta kurapa chero mamiriro, asi yakanyora peppermint nemafuta seyakachengetedzeka. (ScienceDirect, 2024 )
Kudyidzana Nemimwe Mishonga
Vanhu vanotora lansoprazole kuderedza mudumbu acid vanogona kukanganisa enteric kupfeka yemamwe ekutengesa peppermint mafuta capsules. (Taofikat B. Agbabiaka et al., 2018 )
Izvi zvinogona kuitika uchishandisa H2-receptor antagonists, proton pump inhibitors, uye antacids.
Zvimwe zvinokwanisika kusangana zvinosanganisira: (Benjamin Kligler, Sapna Chaudhary 2007 )
Amitriptyline
Cyclosporine
haloperidol
Peppermint inobvisa inogona kuwedzera serum mazinga emishonga iyi.
Zvinokurudzirwa kukurukura kusangana kwemishonga nemupi wehutano usati watanga kuwedzera kana uchitora chero yemishonga iyi.
Kuberekwa
Peppermint haina kukurudzirwa kushandiswa panguva yekuzvitakura kana nevanoyamwisa.
Hazvizivikanwe kana zvingakanganisa mwana ari kukura.
Hazvizivikanwe kana ichigona kukanganisa mwana anoyamwa.
Mashandisiro Anoita Herb
Hazvisi izvo zvakajairika, asi vamwe vanhu vane allergic kune peppermint. Peppermint mafuta haifanirwe kuiswa kumeso kana kutenderedza mucous membranes (National Center for Complementary uye Integrative Health. 2020 ) Kushandisa zvinopfuura imwe fomu, yakadai setii nemafuta, hazvikurudzirwi nokuti zvinogona kutungamirira kumigumisiro.
Nekuti iyo FDA haidzore zvekuwedzera senge peppermint uye nezvimwe, zvirimo zvinogona kunge zvakasiyana.
Zvekuwedzera zvinogona kunge zvine zvinokuvadza zvinongedzo kana zvisingave nechinhu chinoshanda zvachose.
Ichi ndicho chikonzero kutsvaga mhando dzinozivikanwa uye kuzivisa timu yezvehutano yemunhu nezve zviri kutorwa zvinokurudzirwa zvakanyanya.
Iyo ine mukana wekuwedzera mamwe mamiriro uye haifanirwe kushandiswa ne:
Vanhu vane chirungurira chisingaperi. (National Center for Complementary uye Integrative Health. 2020 )
Vanhu vane kukuvara kwakanyanya kwechiropa.
Vanhu vane kuzvimba kwe gallbladder.
Vanhu vane kuvharika kwe bile ducts.
Vanhu vane mimba.
Vanhu vane gallstones vanofanirwa kubvunza mutarisiri wavo wehutano kuti vaone kana zvakachengeteka.
Migumisiro Yechiri
Mafuta anogona kukonzera kugumbuka mudumbu kana kupisa.
Enteric-coated capsules inogona kukonzera kutsva kwekunzwa mukati rectum. (Brooks D. Cash et al., 2016 )
Vana nevacheche
Peppermint yaishandiswa kurapa colic muvacheche asi haina kukurudzirwa nhasi.
Iyo menthol mu tii zvinogona kuita kuti vacheche nevana vadiki vadzipwe.
Chamomile inogona kuva imwe nzira. Bvunza varapi vehutano kuti vaone kana zvisina njodzi.
Beyond Adjustments: Chiropractic uye Integrative Healthcare
VIDEO
References
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Mhedzisiro yemafuta epeppermint pane inogumbura bowel syndrome: meta-kuongororwa kweiyo yakabatanidzwa yekiriniki data. BMC inopindirana uye imwe mushonga, 19(1), 21. doi.org/10.1186/s12906-018-2409-0
ScienceDirect. (2024). Peppermint Mafuta. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D .
Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Kuwanda kwezvinodhaka-herb uye zvinodhaka-zvekuwedzera kupindirana muvakuru vakuru: muchinjika-chikamu ongororo. The British Journal of General Practitioners: The Journal of the Royal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Peppermint mafuta. Chiremba wemhuri yeAmerica, 75(7), 1027–1030.
National Center for Complementary uye Integrative Health. (2020). Peppermint mafuta. Zvakatorwa kubva www.nccih.nih.gov/health/peppermint-oil#safety
Cash, BD, Epstein, MS, & Shah, SM (2016). A Novel Delivery System yePeppermint Oiri Iri Mushonga Unoshanda weIrritable Bowel Syndrome Syndrome. Zvirwere zvekugaya uye sainzi, 61 (2), 560-571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, JK, & Levesque, BG (2014). Peppermint mafuta ekurapwa kweakatsamwa bowel syndrome: ongororo yakarongeka uye meta-analysis. Chinyorwa chekiriniki gastroenterology, 48 (6), 505-512. doi.org/10.1097/MCG.0b013e3182a88357
by Dr Alex Jimenez Gut uye Utachiona Utano , udyo
Ko kubatanidza nopal kana prickly pear cactus mukudya kwemunhu kungabatsira vanhu vari kuedza kuderedza shuga yeropa, kuzvimba, uye njodzi dzine chekuita nemoyo nezvirwere zvemetabolism?
Prickly pear cactus
Nopal, inozivikanwawo seprickly pear cactus, muriwo unoshanda zvakasiyana-siyana unogona kuwedzerwa chikafu zvirongwa zvekuwedzera fiber kudya, mavhitaminzi, zvicherwa, uye chirimwa-based compounds. Inokura muUS Southwest, Latin America, uye Mediterranean. Mapadhi, kana ma nopales kana cactus paddles, ane mavara akaita seokra uye zvishoma tartness. Iyo prickly pear cactus muchero, inonzi tuna muchiSpanish, inopedzwa zvakare. (Yunivhesiti yeArizona Cooperative Extension, 2019 ) Inowanzoshandiswa mumichero salsas, saladhi, uye madhiri uye inowanikwa seyekuwedzera mune piritsi uye fomu yehupfu.
Kushumira Saizi uye Zvokudya
Imwe kapu yenopales yakabikwa, yakatenderedza mapadhi mashanu, isina kuwedzera munyu, ine: (US Department of Agriculture, FoodData Central, 2018 )
Makorori - 22
Mafuta - 0 magiramu
Sodium - 30 milligrams
Carbohydrates - 5 gramu
Fiber - 3 gramu
Shuga - 1.7 gramu
Mapuroteni - 2 magiramu
Vitamin A - 600 pasi rose zvikamu
Vitamin C - 8 milligrams
Vitamin K - 8 makirogiramu
Potassium - 291 milligrams
Choline - 11 milligrams
Calcium - 244 milligrams
Magnesium - 70 milligrams
Zvinowanzokurudzirwa kuti vanhu vazhinji vadye 2.5 kusvika 4 makapu emiriwo pazuva. (US Department of Agriculture, MyPlate, 2020 )
Benefits
Nopal ine hutano hwakanyanya, ine macalorie mashoma, haina mafuta, sodium, kana cholesterol, uye izere nefiber, mavhitamini, zvicherwa, uye betalain. (Parisa Rahimi et al., 2019 ) Betalain i pigment ine anti-inflammatory properties. Izvo zvakasiyana-siyana zvefibers zvinogadzira yakaderera glycemic indekisi (inoyera kuti yakawanda sei chikafu chinosimudza mazinga ehuga mushure mekushandisa) inenge 32, kuwedzerwa kunokurudzirwa kune chirwere cheshuga-chinoshamwaridzana chikafu. (Patricia López-Romero et al., 2014 )
Makwikwi
Nopal ine zvakasiyana-siyana zvinobatsira makabhohaidhiretsi, mavhitaminzi, uye zvicherwa.
Nopal ine soluble uye insoluble fiber, inobatsira shuga yeropa.
Iyo ine zvakare vhitamini A, carotenoids, vhitamini C, calcium, uye chirimwa-based compounds senge phenols uye betalains. (Karina Corona-Cervantes et al., 2022 )
Ropa reShuga Regulation
Tsvagiridzo yakaongorora kushandiswa kwenopal nguva dzose uye kuwedzera kwekudzora shuga yeropa. Chidzidzo cheshuga yeropa yakaongororwa kuwedzera nopal kune yakakwira-carbohydrate yemangwanani kana yemangwanani yakakwira muprotein yesoya muvanhu vekuMexico vane Type 2 chirwere cheshuga. Chidzidzo chacho chakawana kuti kudya nopales, anenge 300 magiramu kana 1.75 kusvika 2 makapu vasati vadya, kunogona kuderedza mushure mekudya / postprandial shuga yeropa. (Patricia López-Romero et al., 2014 ) Chidzidzo chekare chakava nemigumisiro yakafanana. (Montserrat Bacardi-Gascon et al., 2007 ) Vanhu vakapihwa zvisina tsarukano kuti vadye 85 gramu yenopal ine matatu akasiyana ekudya kwemangwanani:
Chilaquiles - chikafu chinogadzirwa nechibage tortilla, mafuta emiriwo, uye pinto bhinzi.
Burritos - yakagadzirwa nemazai, mafuta emiriwo, uye pinto bhinzi.
Quesadillas - inogadzirwa nefurawa tortilla, chizi-mafuta mashoma, avocado, uye pinto bhinzi.
The mapoka akagoverwa kudya nopales aiva nekuderera kweshuga yeropa . Kwaiva ne:
30% kuderedzwa muboka re chilaquiles.
20% inoderera muboka reburrito.
48% kuderedza muboka requesadilla.
Zvisinei, zvidzidzo zvacho zvakanga zviduku, uye vanhu vakanga vasina kusiyana-siyana. saka kumwe kuongorora kunodiwa.
Yakawedzera Fiber
Iko kusanganiswa kwe soluble uye insoluble fiber inobatsira ura munzira dzakasiyana siyana. Soluble fiber inogona kuita se prebiotic, ichidyisa mabhakitiriya anobatsira mudumbu uye kubatsira mukubvisa yakaderera-density lipoprotein (LDL) cholesterol kubva mumuviri. Insoluble fiber inowedzera nguva yekufambisa, kana kuti chikafu chinokurumidza kufamba sei mugayo uye chinosimudzira ura kugara. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022 ) Muchiyedzo chenguva pfupi-randomized clinical control, vatsvakurudzi vakawana kuvandudzwa kwezviratidzo zvinogumbura bowel syndrome muvanhu vakawedzerwa ne20 uye 30 gramu ye nopal fiber. (Jose M Remes-Troche et al., 2021 ) Kune vanhu vasina kujaira kudya chikafu chine fibrous, chinogona kukonzera manyoka mashoma, saka zvinokurudzirwa kuwedzera kutora zvishoma nezvishoma uye nemvura yakakwana kudzivirira gasi uye kuputika.
Plant Based Calcium
Kapu imwe yenopal inopa 244 milligrams kana 24% yemazuva ese calcium inoda. Calcium iminerari inogonesa hutano hwemapfupa nemeno. Inobatsirawo mukudonha kwetsinga yeropa uye kuwedzera, kushanda kwemhasuru, kugwamba kweropa, kutapurirana kwetsinga, uye kugadzirwa kwehomoni. (National Institutes of Health. Hofisi yeDietary Supplements 2024 ) Vanhu vanotevera kudya kusingabatanidzi zvigadzirwa zvemukaka vanogona kubatsirwa kubva kune chirimwa-based calcium sources. Izvi zvinosanganisira miriwo yecruciferous sekare, collards, uye arugula.
Zvimwe Zvipo
Zvidzidzo zvakaitwa mumhuka nemachubhu ekuyedza zvinoratidza kuti nopal nyowani uye zvakatorwa zvinogona kubatsira mukudzikisa triglycerides uye cholesterol mu metabolic dysfunction-inobatanidza steatotic chiropa chirwere kana kana huwandu husina hutano hwemafuta huchiungana muchiropa. (Karym El-Mostafa et al., 2014 ) Mamwe mabhenefiti ane humbowo hushoma anosanganisira:
Bvunza Dietician kana Healthcare Provider
Kunze kwekunge vanhu vasingawirirani nazvo, vazhinji vanogona kudya nopal yakazara pasina dambudziko. Nekudaro, kuwedzera kwakasiyana nekuti kunopa yakaringana sosi. Vanhu vanotora mishonga kuti vatarise chirwere cheshuga uye kunwa nopal nguva dzose zvinogona kukonzera njodzi yekuwedzera hypoglycemia kana shuga shoma yeropa. Dermatitis yakataurwa zvakare kubva pakubata necactus spines. (US Department of Agriculture, FoodData Central, 2018 ) Pakave nemishumo isingawanzoitiki yekuvhara ura muvanhu vanodya huwandu hwemhodzi inowanikwa mumuchero. (Karym El-Mostafa et al., 2014 ) Bvunza chiremba wezvekudya akanyoreswa kana mutarisiri wehutano wekutanga kana nopal ichigona kupa mabhenefiti akachengeteka.
Nutrition Basics
VIDEO
References
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