Zvokudya
Back Clinic Diets. Huwandu hwechikafu chinodyiwa nechero chipenyu chipenyu. Izwi rekuti kudya ndiko kushandiswa kwekudya chaiko kwehutano kana huremu hwekutarisira. Chikafu chinopa vanhu simba rinodiwa uye kudya kunovaka muviri kuti vave vatano. Nokudya zvokudya zvakasiyana-siyana zvine utano, zvinosanganisira miriwo yakanaka, michero, zvigadzirwa zvezviyo, uye nyama isina mafuta, muviri unogona kuzvizadza nemapuroteni anokosha, makabhohaidhiretsi, mafuta, mavhitamini, uye zvicherwa kuti ushande zvakanaka.
Kuva nekudya kunovaka muviri ndechimwe chezvinhu zvakanakisisa kudzivirira nekudzora matambudziko akasiyana-siyana eutano, kureva marudzi egomarara, hosha yemwoyo, BP, uye Type 2 chirwere cheshuga. Dr. Alex Jimenez anopa mienzaniso yezvokudya zvinovaka muviri uye anotsanangura kukosha kwekudya kwakakwana mumutsara uyu wezvinyorwa. Mukuwedzera, Dr. Jimenez anosimbisa kuti kudya kwakakodzera kunobatanidza nekuita muviri kunogona kubatsira vanhu kusvika uye kuchengetedza uremu hwakanaka, kuderedza dambudziko ravo rekuita zvirwere zvisingaperi sechirwere chemoyo, uye pakupedzisira kukurudzira hutano hwakakwana uye hutano.
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 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 Zvokudya , utano
Kushandisa zvinotsiva zai kana kutsiva kungave kwakachengeteka kune vanhu vane allergy yezai?
Vanotsiva uye Kutsiva
Vanhu havafanire kufunga kuti kana imwe yakachengeteka kunze kwekunge vakanyatsoverenga chinyorwa.
Mazai anotsiva anogona kunge aine mazai.
Zvigadzirwa zvinotsiva mazai zvinogona kunge zvisina mazai.
Tsvaga dzimwe nzira yakanyorwa vegan kana zai-isina kuona kuti hapana.
Inotsiva Inogona Iine Mazai
Mvura inotsiva mazai muchitoro chemukaka inogadzirwa kubva kumazai. Izvi zvinotevera zvese zvine mazai uye hazvina kuchengetedzeka kune vanhu vane egg allergies:
Generic liquid yai inotsiva mumakatoni
Egg Beaters
Zvigadzirwa zveupfu zvezai
Kutsiviwa Ndidzo Dzakachengeteka Alternatives
Zvigadzirwa zvakakosha zvekutsiva izvo zvisina mazai zviripo.
Iwo anonzi vegan egg anotsiva.
Vanowanzo tengeswa muhupfu.
Vanobatsira pakubika.
Izvo hazvigone kushandiswa sechinotsiva mazai mukudya senge quiche.
Mazai-Yemahara Zvekutengesa Replacements
Gara uchitarisa zvinongedzo pazita usati watenga chigadzirwa chinotengeswa sechinotsiva kana chinotsiva kuti uone kuti chakasununguka zvachose.
Zvigadzirwa izvi zvinogona zvakare kuve nesoya, mukaka, kana zvimwe zvinokonzeresa zvekudya.
Vegan - haina zvigadzirwa zvemhuka, zvinosanganisira mazai nemukaka.
Vegetarian - inogona kunge iine mazai sezvo isiri nyama asi chigadzirwa chemhuka.
Kusaziva Zvokudya Nemazai
Gara uchiziva nezvemazai akavanzwa mune zvimwe zvigadzirwa zvekudya, senge makeke, chingwa, makeke, noodles, crackers, uye zviyo.
Iyo federal Food Allergen Labeling uye Consumer Protection Act inoda kuti zvese zvakaputirwa zvekudya zvine mazai sechinhu chinogadzirwa. anofanira kunyora izwi rekuti zai pane iyo label . (US Food & Drug Administration. 2022 )
Zvimwe zvinongedzo zvinoratidza mazai ari muchigadzirwa zvinosanganisira:
Albumin
Globulin
Lysozyme
Lecithin
Livetin
Vitellin
Ingredients kutanga ne - ova kana ovo.
Allergy Symptoms
Zviratidzo zvinogona kusanganisira: (John W. Tan, Preeti Joshi 2014 )
Kuita kweganda - mikoko, mapundu, kana eczema.
Allergic conjunctivitis - yakafunuka, yakatsvuka, maziso ane mvura.
Angioedema - kuzvimba kwemiromo, rurimi, kana chiso.
Zviratidzo zveAirway - kufema, kukosora, kana mhino inoyerera.
Zviratidzo zvomudumbu - kuda kurutsa, kurwadziwa nemudumbu, manyoka kana kurutsa.
Kuita kwakanyanya - kwakadai seanaphylaxis, kunogona kukonzera kukanganisa kwenhengo dzakawanda.
Anaphylaxis injodzi uye inoda kurapwa nekukurumidza.
Nhungamiro Yekudya Allergies, Hypersensitivity uye Kusawirirana
VIDEO
References
US Food & Drug Administration. (2022). Chikafu Allergen Labeling uye Consumer Protection Act (FALCPA). Zvakatorwa kubva www.fda.gov/food/food-allergens gluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa
Tan, JW, & Joshi, P. (2014). Egg allergy: an update. Chinyorwa chevana uye hutano hwemwana, 50 (1), 11-15. doi.org/10.1111/jpc.12408
by Dr Alex Jimenez Zvokudya , Supplements
"Kune vanhu vane dambudziko rekuwana michero yakawanda nemiriwo, kubatanidza hupfu hwakasvibirira zvinowedzera kuwedzera hutano hwekudya kwakakwana?"
Green Powder Supplements
Kusangana nezvinodiwa zvemazuva ese zvinovaka muviri kuburikidza nesese, chikafu chisina kugadziridzwa hachigone kuwanikwa nguva dzose kana kuwana kwakaganhurirwa kana zvimwe zvikonzero. Iyo yakasvibirira poda yekuwedzera inzira yakanaka yekuzadza mapeji. Green powder supplements ndeyekuwedzera zuva nezuva iyo inobatsira kuwedzera vhitamini, mineral, uye fiber kudya uye inosimudzira hutano hwese. Hupfu hwakasvibira huri nyore kusanganisa mumvura nechinwiwa chaunofarira kana kuti smoothie kana kubika muresipi. Vanogona kubatsira:
Wedzera simba
Dyisa immune system
Kuvandudza kugaya
Kurudzira kujeka kwepfungwa
Batsira kune hutano hwehuga hweropa
Deredza njodzi yechirwere chisingaperi
Kurudzira zvakakwana kushanda kwechiropa neitsvo
Ndezvipi?
Green powder supplements imhando dzevhithamini, zvicherwa, fiber, antioxidants, phytochemicals, uye mamwe bioactive komisheni.
Zvinotorwa kubva mumichero, miriwo, miriwo, uye algae kuti abatanidze zvinhu mukuwedzera kuri nyore. (Giulia Lorenzoni et al., 2019 )
Nutrients
Nekuda kwekuti hupfu hwakasvibira huzhinji hunosanganisira musanganiswa wezvinwiwa, huwandu hwekudya hwakakwira. Green poda yekuwedzera inogona kutorwa sevhitamini uye mineral chigadzirwa. Kazhinji ivo vane:
Mavhitamini A, C, uye K
simbi
Magnesium
karusiyamu
Antioxidants
Iyo inokurudzirwa yemazuva ese yekudya mavhitamini nemamineral inogona kubatsira kune vanhu vasina mukana wekugadzira kana vanoda kuwedzera kudya kwavo nekuwedzera kunovaka muviri.
simba
Iyo phytochemicals inowanikwa mumichero nemiriwo yakaratidzwa kuvandudza masimba masimba. Zvidzidzo pamusoro pemigumisiro yavo pakuita kwemuviri uye kutsungirira zvakaguma nemigumisiro yakanaka. Vatsvakurudzi vakaona kuti phytonutrients yakafanana neyo muhupfu yakasvibirira yakabatsira kuwedzera simba, kuvandudza agility, kuderedza kuona kuneta, kuvandudza chiyeuchidzo, uye kuderedza nguva yekudzorera. (Nicolas Monjotin et al., 2022 )
mumatumbu Health
Hupfu hwakasvibira hwakapfuma mukunyungudika uye kusanyungudika fiber, izvo zvinoita kuti unzwe wakaguta uye kugutsikana mushure mekudya uye zvakakosha pakugaya zvine hutano uye kugara uchifambisa ura. Kudya chikafu-chikafu-fiber chinosanganiswa neyakakwana yekudzora shuga yeropa uye yakagadziridzwa gut microbiota kusiyana. Izvi zvinhu zvakakosha pakuchengetedza huremu hwemuviri uye kuderedza njodzi yechirwere chisingaperi, semuenzaniso, mhando 2 chirwere cheshuga. (Thomas M. Barber et al., 2020 ) Phytochemicals, kusanganisira flavonoids, yakaratidzwa kuva nemigumisiro yekurapa pane gasi, kuputika, kuvhara, uye manyoka ane chokuita neBS. Zvimwe phytonutrients zvakaratidzwa kuderedza zvimwe zviratidzo zveulcerative colitis. (Nicolas Monjotin et al., 2022 )
Immune System Basa
Supplemental green poda supplements yakaratidza kugona kuchengetedza hutano hwekudzivirira immune system uye kuderedza kuzvimba nezvinhu zvavo zve antioxidant. Mishonga yakasvibirira ine gungwa kana algae yakapfuma mu phytochemical uye poly-unsaturated fatty acids ine antioxidant maitiro ekuderedza kuzvimba uye kudzivirira kukanganisa kweoxidative kumasero. (Agnieszka Jaworowska, Aliza Murtaza 2022 ) Muedzo wakasarudzika wakawana kuti muchero, berry, uye yemiriwo yehupfu concentrate blend yakaderera oxidation uye kuderedzwa kuzvimba, kunonzi kune phytochemicals inowanikwa mumichero nemiriwo.Manfred Lamprecht et al., 2013 )
Detoxification
Chiropa neitsvo ndidzo nhengo huru dzekubvisa chepfu. Chiropa chinobatsira muviri kutora zvinovaka muviri kubva muzvokudya zvinodyiwa uye kubvisa tsvina uye chepfu kuburikidza neitsvo. (National Library of Medicine. 2016 ) Zvirimwa zvakazara ne antioxidants uye phytochemicals inodzivirira chiropa neitsvo kubva kune mahara radical kukuvara uye oxidative kusagadzikana. (Yong-Song Guan et al., 2015 ) Iyo green powder supplements inogadzirwa kubva kune izvi zvirimwa. Kana uchinwa poda yakasvibirira, kunwa kwemvura kunowanzoitika seyakajairwa yehupfu yakasvibira inosanganiswa nema8 kusvika gumi nemaviri emvura.
Ingave yakasanganiswa, yakasanganiswa, kana kugadzirwa kuzununguswa, girini dzehupfu inzira iri nyore uye inoshanda yekuwana zuva nezuva dosi ye antioxidants, mavhitamini, zvicherwa, uye zvimwe zvinovaka muviri.
Kurapa Kwekudya: Kurwisa Kuzvimba, Kumbundira Hutano
VIDEO
References
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Zvibereko uye Vegetable Concentrate Supplementation uye Cardiovascular Health: Ongororo Yakarongeka kubva kuPublic Health Perspective. Chinyorwa chemushonga wekiriniki, 8 (11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Clinical Evidence yeBenefits yePhytonutrients muHutano Hwevanhu. Nutrients, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Utano Hwakanaka hweDietary Fibre. Nutrients, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Seaweed Derived Lipids Ndiyo Inogona Kurwisa-Inflammatory Agent: Ongororo. International Journal of Environmental Research and Public Health, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Kuwedzera nejusi poda kutarisisa uye kurovedza muviri kunoderedza oxidation uye kuzvimba, uye kunatsiridza iyo microcirculation muvakadzi vakafuta: randomized controlled trial data. The British Journal of Nutrition, 110 (9), 1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Chiropa chinoshanda sei? 2009 Sep 17 [Yakagadziridzwa 2016 Aug 22]. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK279393/
Guan, YS, Iye, Q., & Ahmad Al-Shatouri, M. (2015). Complementary and Alternative Therapies for Liver Diseases 2014. Evidence-based complementary and alternative medicine : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
by Dr Alex Jimenez Zvokudya , udyo
Kune vanhu vari kutsvaga chikafu chinokurumidza utano, kuwedzera mhodzi dzesunflower pakudya kwako kunogona kupa hutano hwakanaka?
Sunflower Mbeu
Mbeu dzesunflower chibereko chemuti wesunflower. Vakawanikwa vaine antioxidants, mavitamini, uye zvicherwa, izvo zvinogona kubatsira kuchengetedza immune system hutano, hutano hwemoyo, nezvimwe. Kugara uchibata chanza sechikafu kana kuwedzera kumasaladhi, oatmeal, zvinhu zvakabikwa, tuna saradhi, pasta, uye miriwo yemiriwo inogona kubatsira kuwedzera mazinga esimba, kuderedza kuzvimba, uye kutsigira hutano hwemuviri.
Benefits
Mbeu dzesunflower dzinobatsira pamabasa akasiyana emuviri uye dzinodzivirira kubva kune mamwe mamiriro ehutano asingaperi. Vanogona kubatsira nezvinotevera: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020 ) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Kupisa
Mbeu yakakwira vhitamini E kukosha, yakasanganiswa neflavonoids uye akasiyana emiti emiti, inogona kubatsira kuderedza kuzvimba.
Tsvagiridzo inoratidza kuti kudya mbeu kanokwana kashanu pasvondo kunogona kuderedza kuzvimba uye kuderedza njodzi yekuva nezvimwe zvirwere. (Rui Jiang et al., 2006 )
Heart Health
Iwo akakwira mumafuta ane hutano, senge polyunsaturated uye monounsaturated mafuta.
Kudyara sterols, kana makemikari echisikigo mumhodzi yezuva, anokurudzirwa kune avo cholesterol-kudzikisa zvinhu. (Yunivhesiti yeWisconsin Health. 2023 )
Dhata inoratidza sunflower uye kumwe kushandiswa kwembeu kunogona kuderedza huwandu hwechirwere chemoyo, high blood pressure, uye high cholesterol.
simba
Mbeu dzacho dzine vhitamini B, selenium, uye mapuroteni, ayo anogona kubatsira kupa simba muviri muzuva rose.
Izvi zvinovaka muviri zvinotsigira kutenderera kweropa, kuendeswa kweokisijeni, uye kushandurwa kwechikafu kuita simba.
Immune System Support
Mbeu dzesunflower dzine zvicherwa uye zvinovaka muviri zvakaita se zinc uye selenium zvinobatsira kugona kwemuviri kudzivirira kubva kumavhairasi nemabhakitiriya.
Aya mamineral anoshandura kuita mabhenefiti akadai immune cell kuchengetedza, kudzikisira kuzvimba, kuchengetedzwa kwehutachiona, uye kuwedzera kwese kwekusadzivirirwa .
udyo
Vanhu havafanire kudya mhodzi dzesunflower dzakawanda kuti vawane zvinovaka muviri. Mukati mune musanganiswa wakakwana wemafuta ane hutano, antioxidants, uye zvimwe zvinovaka muviri. Mukati mechikamu che1-ounce chemhodzi yesunflower yakagochwa/isina munyu: (US Department of Agriculture. 2018 )
Makorori - 165
Carbohydrates - 7 gramu
Fiber - 3 gramu
Shuga - 1 magiramu
Mapuroteni - 5.5 magiramu
Mafuta ose - 14 gramu
Sodium - 1 milligrams
Iron - 1 milligram
Vitamin E - 7.5 milligrams
Zinc - 1.5 milligrams
Folate - 67 micrograms
Utano Hwechikadzi
Kana zvasvika kuhutano hwekubereka kwevakadzi, pane zvimwe zvinogona kubatsira mhodzi kutsigira.
Mbeu yakapfuma yakawanda yevhitamini E, folate, phosphorus, uye mafuta ane hutano akakosha pakukura kwe fetal uye hutano hwaamai.
Mukuwedzera, mbeu dze phytochemicals dzinogona kutsigira kudya uye maitiro ezvirwere zvemuviri, izvo zvinogona kubatsira panguva yekuzvitakura. (National Institutes of Health Hofisi yeDietary Supplements. 2021 )
Murume Utano
Mbeu dzesunflower dzinogona kubatsira varume kuwana mapuroteni ekuvaka tsandanyama.
Seimwe nzira yenyama, mhodzi idzi dzine huwandu hune hutano hwezvirimwa-based protein pasina mamwe mafuta akazara kana cholesterol yenyama.
Chitsama chinopa chikafu ichi kune avo vasingawane chinodiwa che potassium chemazuva ese. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Mbeu dzeShelled uye Kudya Munyu
Mbeu dzesunflower hadzina huwandu hwesodium, asi dzinowanzoiswa nemunyu wakawedzerwa izvo zvinogona kukanganisa hutano hwavo.
Magoko acho anowanzo kuputirwa mumunyu kuitira kuravira, zvinosvika 70 milligrams pachikamu chimwe chembeu.
Yakakwira mumakoriyumu, vanhu vanofanirwa kufunga nezvekuenzanisa zvikamu kune imwe-kota mukombe uye kudya iwo asina munyu mhando. (US Department of Agriculture. 2018 )
Dzimwe Nzira dzekupinza Mbeu Mukudya
Dzimwe nzira dzekuwedzera mhodzi dzesunflower pakudya dzinosanganisira:
Kuzvimwaya pahuku kana kuti tuna saladhi.
Salad topping.
Topping yezviyo uye oatmeal.
Kuzvisanganisa mubatter yezvinhu zvakabikwa, sekiki.
Kuzviwedzera kune zvekumba kana girosari trail mix .
Kukuya mhodzi dzehupfu hwekuputira nyama kana hove.
Kuzvimwaya mundiro dzemuriwo, macasseroles, kurunga-fries, uye pasta.
Sunflower butter inogona kuva imwe nzira kune peanut kana mamwe nut butters.
Mitambo Injodzi Rehabilitation
VIDEO
References
Adeleke, B. S., & Babalola, O. O. (2020). Oilseed goho sunflower (Helianthus annuus) sechikafu: Kuvaka muviri uye hutano hunobatsira. Sainzi yechikafu uye hutano, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Ongororo yeMbeu dzeZuva, Mafuta neKeke. Maonero eKushandisa Sunflower Oilcakes seChishandiso Chinoshanda. Zvirimwa (Basel, Switzerland), 10(11), 2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut uye kushandiswa kwembeu uye zviratidzo zvekupisa mune akawanda-edzinza kudzidza kweatherosclerosis. American Journal of Epidemiology, 163 (3), 222-231. doi.org/10.1093/aje/kwj033
Yunivhesiti yeWisconsin Health. (2023). Chokwadi chehutano kwauri: Dyara stanols uye sterols .
US Department of Agriculture. (2018). Mbeu, mhodzi dzesunflower mbeu, dzakaomeswa dzakakangwa, dzisina munyu .
National Institutes of Health Hofisi yeDietary Supplements. (2021). Vitamin E: Chokwadi Sheet kune Vashandi vehutano .
US Department of Agriculture. (2018). Mbeu, mhodzi dzesunflower dzembeu, dzakabikwa, nemunyu wakawedzerwa .
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 Zvokudya , udyo
Kune vanhu vari kutsvaga kuchengetedza hutano kana kutanga rwendo rwavo rwehutano sekuwedzera antioxidants, dziviriro kubva kugomarara, immune system rutsigiro uye humwe hutano hwakanaka, kuwedzera hanyanisi kuve nzira ine hutano yekuvandudza hutano hwese?
Anyanisi
Hanyanisi muriwo unovaka muviri segariki, chives, leeks, uye shallots. Mhando dzinonyanyozivikanwa ndedzehanyanisi dzvuku, chena, yero, neSpanish. Vakadaro antifungal, antibacterial, anti-inflammatory , uye zvimwe zvinopa utano.
Chero nzira yavanenge vakagadzirira vanorasikirwa nehumwe hutano hwavo kana hwabikwa.
Iwo ane flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C.
Pakusarudza hanyanisi, tsvaga dzisina gwapa kana kushanduka ruvara, dzakasimba, uye dzine matehwe akaoma, ane mapepa.
Benefits
Iwo ane phytochemicals - makomisheni zvinomera zvinogadzira kurwisa mabhakitiriya anokuvadza, mavhairasi, uye fungi. Aya phytochemicals anopa hutano hunobatsira kana adyiwa uye anopa zvinotevera zvivakwa: (Xin-Xin Zhao, nevamwe, 2021 )
Anti-obesity
Antioxidants Antidiabetesic
Anti-kuzvimba
Antimicrobial
anti-cancer
Chengetedza moyo, kugaya, kufema, kubereka, uye neurological system.
Dzivirira kubva kuchirwere chechiropa.
Tsigira hutano hwakanaka hwekudzivirira zvirwere.
Mhando uye Mhando
Ndezvavo Allium chirimwa genus izvo zvinosanganisira zvinomera zvakaita segariki, mariki, uye chives. (Oregon State University. 2022 )
Zvinosiyana mukunaka uye zvinogona kutapira, tangy, uye kuvava.
Mhando dzakasiyana dzakasanganiswa nekurima dzinoita kuti hanyanisi inakidze.
Kune mhando dzakawanda dzehanyanisi.
Inonyanya kuzivikanwa uye inowanikwa zvakanyanya ndeye tsvuku, chena, yero, uye Spanish.
Mamwe marudzi anosanganisira cipollini, pearl, uye Vidalia.
Mbishi kana Kubikwa
Anobatsira kunyangwe akadyiwa ari mbishi kana akabikwa, kuabika kunoderedza kuwanda kwe thiosulfinates - mishonga inopa antimicrobial, antifungal, uye antibiotic properties.
Tsvagiridzo inoratidza kuti hanyanisi inopwanyika isati yabikwa inochengetedza hutano hwayo. (Holly L. Nicastro, et al., 2015 )
Kufashaidza nekukangwa hanyanisi kwakaratidza kukonzeresa kurasikirwa kwakanyanya mukukosha kunovaka muviri.
Dzimwe nzira dzekugadzirira dzinoderedza mabhenefiti ehutano dzinosanganisira sautéing, steaming, uye microwaving.
Kubika hanyanisi kunoratidzwa kuwedzera flavonoid mazinga.
Kudya hanyanisi dzakaomeswa, dzehupfu hunogonawo kupa hutano kune chikafu, kunyanya kana hupfu hwakaomeswa nechando. (Damini Kothari, et al., 2020 )
Nutrition Facts
Hanyanisi inogona kubatsira pakudya kune hutano. Iyo flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C, inobatsira kune antioxidant zvinhu zvemuriwo. (Holly L. Nicastro, et al., 2015 ) Ruzivo rwekudya kune imwe yepakati hanyanisi: (US Department of Agriculture. ND )
Yese macalorie: 44
Mafuta ose: 0 gramu
Cholesterol: 0 milligrams
Carbohydrate: 10 gramu
Chikafu fiber: 2 gramu
Yese shuga: 5 magiramu
Mapuroteni: 1 gramu
Calcium: 2 milligrams
Sodhiyamu: 4 milligrams
Simbi: 1 milligrams
Vitamin D: 0 micrograms
Pakusarudza
Hanyanisi inogona kuve neyakasara yemishonga yezvipembenene, simbi inorema, kusvibiswa kwehutachiona, uye kuunganidzwa kwenitrate. Kuziva kunobva hanyanisi kunogona kubatsira kuona kuti pakange pasina kushandiswa kwemishonga yezvipembenene zvisiri izvo kana kuti ivhu ravakarimwa harina kupfumiswa nesimbi dzinorema. Pazvinokwanisika, tenga kubva kunzvimbo dzinoremekedzwa dzine maitiro ekurima akajeka, semisika yevarimi. (Xin-Xin Zhao, nevamwe, 2021 )
Hanyanisi dzinowanikwa munzvimbo dzisina kunyatsovharwa dzine njodzi yekukura utachiona hunokuvadza.
Kudzivirira kusvibiswa kweEscherichia. coli kana E. coli, salmonella, uye mold, zvakachengetedzeka kutenga hanyanisi dzese wodzicheka kumba pane kutenga hanyanisi dzakachekwa kare. (Xin-Xin Zhao, nevamwe, 2021 )
Sarudza iwaya anonzwa akasimba, asina mavanga mashoma kana mavanga asina ruvara, uye ane ganda rakaomarara rine mapepa.
Dzivisa idzo dzinoratidza humbowo hwekuumbwa, kunge makwapa machena kana matema pamusoro kana mukati mematinji, neaya ane nhungirwa dzakasvibira, zvinoreva kuti hanyanisi ichiri kudyiwa asi haigare kwenguva yakareba kudaro.
Hypertension Diet
VIDEO
References
Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Kufambira Mberi Kwezvino muBioactive Compounds, Hutano Mabasa, uye Chengetedzo Yekunetsa Onion (Allium cepa L.). Miganho muhutano, 8, 669805. doi.org/10.3389/fnut.2021.669805
Oregon State University. Mhando dzehanyanisi nemhando .
Nicastro, HL, Ross, SA, & Milner, JA (2015). Garlic uye hanyanisi: yavo kudzivirira cancer zvivakwa. Tsvakurudzo yekudzivirira kenza (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172
Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Mabhenefiti ehutano, Molecular Targets, uye Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888
Dhipatimendi Rezvekurima reUS. Anyanisi .
