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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.


Kufumura gakava: Butter vs Margarine yeHealth Health

Kufumura gakava: Butter vs Margarine yeHealth Health

 Kuziva mutsauko uripo pakati pebhota nemajarini kungabatsira vanhu vari kutsvaga kuvandudza cholesterol mazinga?

Kufumura gakava: Butter vs Margarine yeHealth Health

Butter uye margarine

Vanhu vanotarisa mazinga avo echolesterol uye kuchinja kubva pabhotela kuenda kune margarine vanogona kunge vakanzwa kuti zvinogona kuipa kune utano hwemwoyo. Ndeipi tsvagiridzo yekutaura nezve hutano hwakanyanya kupararira uye gakava rebhota nemajarini?

History

Butter yakaratidzwa kuva yakabatana nekuwedzera kwengozi yehosha yemwoyo nekuda kwehuwandu hwemafuta ayo apo margarine yakagadzirwa sechinzvimbo. Margarine inogadzirwa nemafuta anogadzirwa nezvirimwa secanola, palm fruit, uye soya beans. Nutritionists nevatsvakurudzi vakazviona seimwe nzira ine hutano. Iyo yakaderera mumafuta akazara uye haina cholesterol asi ine huwandu hwakawanda hwemafuta emafuta, ayo anosimudza mazinga eLDL cholesterol asina kunaka uye anoderedza hutano hweHDL cholesterol mazinga. (Ginter, E., uye Simko, V. 2016)

Margarine Trans Fat uye Butter Yakazara Mafuta

Mazhinji emajarini asina unsaturated mafuta anoiswa hydrogenation, achigadzira zvinokuvadza trans mafuta. Trans mafuta inosimudza isina hutano LDL cholesterol mazinga kupfuura mafuta akazara. I-trans-fatty acids inosimbisa uye inochengetedza margarine kuwirirana pakupisa kwekamuri. Stick margarines, rudzi rwakaomesesa, ane akanyanya mafuta ekufambisa uye achiri kutengeswa kunyangwe chii chinozivikanwa nezve kukuvara kwavanogona kuita. (Brouwer, IA et al., 2010) Zvidzidzo zvemakiriniki zvakaratidza kuti mafuta aya akabatanidzwa ne 28% yakawedzera ngozi yekufa kubva kune chirwere chemwoyo uye 34% yakawedzera ngozi yekufa. (de Souza, RJ et al., 2015)

Margarine Types

Zvimwe zvinogadzirwa zvemajarini zvakapfava uye zvakapfava zvine mafuta mashoma kupfuura ezvimiti. Iwo ane mashoma mumafuta akazara uye akawandisa mumafuta asina unsaturated. Vanhu vanogona kuona kuti yakawanda sei trans mafuta iyo margarine ine nekupfava kwayo. Iwo akanyanya kusimba pakudziya kwekamuri ane akawanda trans mafuta pane ari mubhabhu, ari akapfava. Nekudaro, dzimwe sarudzo dzakapfava dzinogona kunge dziine trans mafuta. Kana iyo label ine chikamu chehydrogenated mafuta, zvinokurudzirwa kuti uzvidzivirire. (Garsetti, M. et al., 2016) Mamwe majarini matsva anowedzerwa nemasterol echirimwa, ayo anovharira kunyura kwecholesterol uye anobatsira kuderedza mwero weLDL. Idzi isarudzo dzine hutano kana uchiedza kudzikisa LDL. (Ras, RT et al., 2014)

Butter

Butter inonyanya kugadzirwa nemafuta akazara uye cholesterol uye inouya mudanda uye inopararira. Chipunu chimwe chebhota chine anenge 30 milligrams echolesterol uye 7 magiramu emafuta akazara. Nhamba yepamusoro inobvumirwa zuva rega rega ndeye 200 milligrams uye 10 milligrams, maererano. Mhando mbiri dzemafuta dzakabatanidzwa nekukwira kwecholesterol mazinga uye njodzi yechirwere chemoyo. Butter kubva kumombe dzakadyiswa uswa yakakwirira mu omega-3 fatty acids, inokosha pahutano hwemwoyo, zvichiita kuti ive nekudya kunovaka muviri kudarika iro rinoshandiswa zvakanyanya bhotela kubva kumombe dzakadyiswa. (Hebeisen, DF et al., 1993)

Other Options

Butter kana margarine haisiriyo sarudzo dzine hutano. Muorivhi, avocado, uye mamwe miriwo-yakapararira yakapararira ndiyo inonyanya kusarudzwa kwemoyo. (Yubero-Serrano, EM et al., 2019) Shandisa mafuta emukotapeya semafuta ekubikisa paunenge uchipisa kana kugocha muriwo. Funga kutsiva applesauce, nut butters, kana squash purees mune zvakabikwa. Tarisa shanduro dzakapfava dzemargarine sechingwa chinopararira chine sterols yemiti uye pasina mafuta ehydrogenated.

Injury Medical Chiropractic uye Functional Medicine Clinic inoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekutarisira zvega zvemurwere wega wega kudzorera hutano uye kushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana munhu wacho achida kumwe kurapwa, anozoendeswa kukiriniki kana chiremba anonyatsovakodzera. Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, vadzidzisi vezvokudya, uye vadzidzisi vehutano kuti vape mishonga yekiriniki inobatsira zvikuru.


Kuvandudza Utano Pamwe Chete: Multidisciplinary Evaluation and Treatment


References

Ginter, E., & Simko, V. (2016). Itsva data pane zvinokuvadza zvinokonzerwa netrans-fatty acids. Bratislavske lekarske rondedzero, 117(5), 251–253. doi.org/10.4149/bll_2016_048

Brouwer, IA, Wanders, AJ, & Katan, MB (2010). Mhedzisiro yemhuka uye maindasitiri trans fatty acids paHDL uye LDL cholesterol mazinga muvanhu-wongororo yehuwandu. PloS imwe, 5(3), e9434. doi.org/10.1371/journal.pone.0009434

de Souza, RJ, Mente, A., Maroleanu, A., Cozma, AI, Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J., & Anand, SS (2015). Kudya kweakazara uye trans unsaturated fatty acids uye njodzi yezvose zvinokonzera kufa, chirwere chemwoyo, uye chirwere cheshuga chechipiri: kuongorora kwakarongeka uye meta-analysis yezvidzidzo zvekucherechedza. BMJ (Clinical research ed.), 2, h351. doi.org/10.1136/bmj.h3978

Garsetti, M., Balentine, DA, Zock, PL, Blom, WA, & Wanders, AJ (2016). Mafuta ekuumbwa kwemafuta emiriwo anopararira uye margarine muUSA muna 2013: kuongororwa kwemusika wenyika. International Journal of food sciences and nutrition, 67(4), 372–382. doi.org/10.3109/09637486.2016.1161012

Ras, RT, Geleijnse, JM, & Trautwein, EA (2014). LDL-cholesterol-kudzikisa mhedzisiro yechirimwa sterols uye stanols pamativi akasiyana-siyana madhizi: meta-kuongororwa kwezvirongwa zvakadzorwa zvidzidzo. The British Journal of Nutrition, 112 (2), 214-219. doi.org/10.1017/S0007114514000750

Hebeisen, DF, Hoeflin, F., Reusch, HP, Junker, E., & Lauterburg, BH (1993). Kuwedzera kuwanda kweomega-3 fatty acids mumukaka uye platelet yakawanda yeplasma yemombe dzakadyiswa uswa. International Journal yevhitamini uye Nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 63(3), 229–233.

Yubero-Serrano, EM, Lopez-Moreno, J., Gomez-Delgado, F., & Lopez-Miranda, J. (2019). Mafuta emuorivhi ekuwedzera: Kupfuura mafuta ane hutano. European Journal of Clinical Nutrition, 72 (Suppl 1), 8-17. doi.org/10.1038/s41430-018-0304-x

Kunzwisisa Tonic Mvura: Quinine, Macalorie, uye Zvimwe

Kunzwisisa Tonic Mvura: Quinine, Macalorie, uye Zvimwe

Kubatanidza mvura ye tonic kunogona kubatsira vanhu vanoda kunwa mvura yakawanda here?

Kunzwisisa Tonic Mvura: Quinine, Macalorie, uye Zvimwe

Tonic Mvura

Tonic mvura inopfuura mvura chete. Kuvava kwayo kunobva kuquinine, chinhu chakasikwa chinowanikwa mumakwati emuti weCinchona wePeru. Mvura zhinji inotengwa muzvitoro ine quinine, ine zvinonaka kana zvechisikigo zvinonaka kubva mumichero kana makwenzi kudzikamisa kuvava, zvichisiyana kubva pamhando nemhando.

udyo

Iri rinotevera ruzivo rwekudya kune imwe 12-ounce inoshandiswa ye tonic mvura. (US Department of Agriculture 2018)

  • Makorori - 114
  • Mafuta - 0 magiramu
  • Mapuroteni - 0 magiramu
  • Shuga - 30 gramu
  • Sodium - 40 milligrams
  • Carbohydrates - 30 gramu
  • Fiber - 0 gramu

Calories

Tonic mvura macalorie anogona kunge akakwira. Mamwe mabhureki anogona kusvika 114 macalorie pabhodhoro. Chikonzero ndechekuti vanoshandisa sweetener. Mamwe mabhureki ane shanduro yekudya ine zero makorikori uye isina shuga asi inogona kunge iine yakawanda sodium.

Mafuta uye Mapuroteni

Iko hakuna mafuta kana mapuroteni mumvura ye tonic.

shuga

Mamwe mabhureki anoshandisa yakakwira fructose sirasi, nepo vamwe vachishandisa nzimbe kana shuga kubva kune zvimwe zvinoshandiswa. Semuenzaniso, kuwedzera chinwiwa chinodhaka kugadzira tonic cocktail inogona kuwedzera zvakanyanya calorie count.

Sodium

Zvichienderana nemhando uye huwandu hwakadhakwa, tonic mvura inogona kuve sosi yesodium. Zvisinei, kudya kwesodium kunofanira kuva 1500 milligrams pazuva.

Carbohydrate

Kune magiramu makumi matatu nematatu emakabhohaidhiretsi pakushanda pamwe nechiyero chinofungidzirwa cheglycemic kana kukosha kwenhamba iyo inofungidzira kuti yakawanda sei chikafu chinosimudza shuga yeropa remunhu kusvika kune ina.

Micronutrients

Iko hakuna mavhitamini akakosha kana mamineral asi shoma shoma yesodium, zinc, uye mhangura.

utano

Quinine ndeye FDA-inotenderwa mune chaiyo dosi kurapa marariya. Nekudaro, iyo quinine mumvura ye tonic ishoma pane yakatemerwa zvinangwa zvekurapa. (Achan, J. et al., 2011) Vamwe vanhu vakaedza kushandisa quinine pamakumbo. Nekudaro, iyo FDA yakayambira kuti izvi hazvikurudzirwe uye zvinogona kukuvadza. (US Food and Drug Administration. 2017)

Zvimwe Zvinwiwa zveMvura

Kune dzimwe nzira dzemvura dzekudzikisa macalorie, sodium, uye shuga yakawedzerwa.

Seltzer

  • Seltzer mvura ine carbonated, yakafanana neclub soda, isina macalories kana akawedzera zvinotapira.
  • Wedzera lemon kana mumwe muchero kuti unakidze.

Mineral water

  • Mvura yemaminerari inonaka seltzer, asi iyo carbonation inowanzove yakasikwa.

Mvura yakatsva

  • Mvura inonaka inopa zvimwe zvinovaka muviri uye antioxidants kubva mumiriwo nemichero.
  • Iyo yakanaka imwe sarudzo kana dzimwe sarudzo dzikasashanda.

Allergies

Zvinogoneka kuve neallergy kune quinine inogona kukonzera kuita kana uchinwa tonic mvura. (Winter FD, Mwana 2015) Muzviitiko izvi, tsvagiridzo inoratidza, allergy inogona kukonzera:

  • Thrombocytopenia - kusagadzikana kweropa
  • Neutropenia - hematological kusagadzikana
  • Anemia
  • Kuvhiringidzika kwekuvhara
  • Chakakomba itsvo kutadza
  • Liver toxicity
  • Neurological abnormalities. (Howard, MA et al., 2003)

Gadzira Zako

Vanhu vanogona kugadzira tonic mvura nemabikirwo epamhepo vachishandisa maruva akasiyana uye zvinonaka. Tonic mvura inogadzirwa kumba inogona kana kusave yakadzikira mumakoriyori kupfuura mabhureki anotengwa nechitoro, asi izvo zvinongedzo zvinogona kudzorwa kugadzira zvinwiwa zvinoenderana nezvinodiwa nemunhu. Uchishandisa tonic kana mvura inopenya, chengetedza mvura yemubhodhoro yakasimba uye yakanyungudutswa kuchengetedza carbonation uye yakagadzirira kushumira.

Injury Medical Chiropractic uye Functional Medicine Clinic inotarisa uye inobata kukuvara uye kusingaperi marwadzo syndromes kuburikidza nezvirongwa zvekuchengetedza zvemunhu zvekudzorera hutano uye kushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana munhu wacho achida kumwe kurapwa, achaendeswa kukiriniki kana nyanzvi yakanyatsokodzera kwavari, sezvo Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, vadzidzisi vezvokudya, uye vadzidzisi vehutano kuti vape kliniki inobatsira zvikuru. marapirwo.


Kudzidza Nezvekudya Zvidimbu


References

US Department of Agriculture. FoodData Central. (2018). Zvinwiwa, carbonated, tonic mvura. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/171869/nutrients

Achan, J., Talisuna, AO, Erhart, A., Yeka, A., Tibenderana, JK, Baliraine, FN, Rosenthal, PJ, & D'Alessandro, U. (2011). Quinine, mushonga wekare unorwisa marariya munyika yanhasi: basa mukurapa marariya. Chinyorwa cheMalaria, 10, 144. doi.org/10.1186/1475-2875-10-144

US Food and Drug Administration. (2017). FDA kuchengetedzwa kwezvinodhaka kutaurirana: Hurongwa hutsva hwekutarisira njodzi uye gwara revarwere remishonga yeQualaquin (quinine sulfate). Zvakatorwa kubva www.fda.gov/drugs/postmarket-drug-safety-information-patients-and-providers/fda-drug-safety-communication-new-risk-management-plan-and-patient-medication-guide-qualaquin

Howard, MA, Hibbard, AB, Terrell, DR, Medina, PJ, Vesely, SK, & George, JN (2003). Quinine allergy inokonzeresa acute systemic chirwere: shumo yevarwere 4 vanoratidza akawanda hematologic, renal, uye hepatic abnormalities. Proceedings (Baylor University. Medical Center), 16 (1), 21-26. doi.org/10.1080/08998280.2003.11927884

Chando FD, Mwana (2015). Immune thrombocytopenia yakabatana nekushandiswa kwe tonic mvura. Proceedings (Baylor University. Medical Center), 28 (2), 213-216. doi.org/10.1080/08998280.2015.11929233

Mindful Snacking pahusiku: Kunakidzwa neLate-Hight Treats

Mindful Snacking pahusiku: Kunakidzwa neLate-Hight Treats

Kunzwisisa zvishuwo zveusiku zvingabatsira here vanhu vanogara vachidya usiku kuronga zvokudya zvinogutsa uye kusarudza tudyo tunovaka muviri?

Mindful Snacking pahusiku: Kunakidzwa neLate-Hight Treats

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


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

Chibereko chakaomeswa: Hutano uye Inonaka Tsime yeFiber uye Nutrients

Chibereko chakaomeswa: Hutano uye Inonaka Tsime yeFiber uye Nutrients

Kuziva saizi yekushumira kunobatsira kuderedza shuga nemakoriyumu kune vanhu vanofarira kudya michero yakaomeswa here?

Chibereko chakaomeswa: Hutano uye Inonaka Tsime yeFiber uye Nutrients

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


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

A Comprehensive Guide kune Almond Flour uye Almond Kudya

A Comprehensive Guide kune Almond Flour uye Almond Kudya

Kune vanhu vari kudzidzira kudya kwakaderera-carbohydrate kana kuda kuedza imwe hupfu, kubatanidza hupfu hwearumondi kunobatsira mukufamba kwavo kwehutano?

A Comprehensive Guide kune Almond Flour uye Almond Kudya

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)
  1. Iyo glycemic index yehupfu hwearumondi isingasviki 1, zvinoreva kuti haifanirwe kuita zvishoma pakusimudza mazinga eglucose eropa.
  2. 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


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

Kunzwisisa Mazai Anotsiva: Zvaunoda Kuziva

Kunzwisisa Mazai Anotsiva: Zvaunoda Kuziva

Kushandisa zvinotsiva zai kana kutsiva kungave kwakachengeteka kune vanhu vane allergy yezai?

Kunzwisisa Mazai Anotsiva: Zvaunoda Kuziva

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


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

Kuongorora Mabhenefiti eGreen Powder Supplements

Kuongorora Mabhenefiti eGreen Powder Supplements

"Kune vanhu vane dambudziko rekuwana michero yakawanda nemiriwo, kubatanidza hupfu hwakasvibirira zvinowedzera kuwedzera hutano hwekudya kwakakwana?"

Kuongorora Mabhenefiti eGreen Powder Supplements

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


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