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 , Kurara Utano
Insomnia mamiriro ane zvikonzero zvinosiyana kubva pamunhu nemunhu uye zvinogona kukonzerwa nekushushikana, caffeine, uye yakawandisa skrini nguva. Kugadzirisa madyiro kunogona kubatsira kuderedza zvikamu uye kugadzirisa maitiro ekurara?
Madyiro Ekudya uye Kusarara
Insomnia idambudziko rekurara rakajairika rinoratidzirwa nekuramba uchinetseka kurara, kuramba wakarara, uye/kana zvese. Vanhu vanowanzosangana nehope masikati, kuvhiringidzika kwemanzwiro, kana kukanganisa kwekuziva. Kune marudzi maviri:
Kunyanya kusuruvara , iyo isingabatanidzi kune mamwe mamiriro ehutano.Secondary insomnia inobatanidzwa nedzimwe nyaya dzehutano dzakadai seasthma, kuora mwoyo, kana kuora mwoyo.National Library yeMishonga, 2024 )
Kunyange zvazvo pane zvikonzero zvakasiyana-siyana zvokushaya hope, vatsvakurudzi vakadzidza zvakawanda munguva pfupi yapfuura nezvezvazvinoita pakudya. Mashoko matsva aona kuti kudya kwemunhu kunogona kukanganisa kurara. (Gan ZH et al., 2024 )
Risk Factors
Kusarara kwenguva refu kunobatanidza nemigumisiro yakaipa yehutano, kusanganisira kuwedzera kwengozi yeBP, chirwere cheshuga, kufutisa, kuora mwoyo, kurwisa kwemwoyo, uye sitiroko. (Chalet FX et al., 2023 ) (Marie-Pierre St-Onge et al., 2016 ) Vatsvakurudzi vakatsvaga vanhu vanopfuura zviuru zvishanu vakanga vasina kushaya hope ndokuongorora madyiro avanoita uye kushaya hope. (Gan ZH et al., 2024 )
Zvokudya zvakapfuura zvinosimbisa hukama pakati pekurara zvine hutano uye chikafu chakapfuma mumichero, miriwo, nyemba, uye zvimwe zvinopa tryptophan ne melatonin. (Zuraikat FM et al., 2021 ) Kutsvakurudza kusati kwaitika kunoratidzawo kuti kudya kwemiti kunogona kubatsira sei kuderedza kuzvimba kusingaperi, kunokanganisa kurara. (Dzierzewski JM et al., 2020 ) Kunyanya, kudya kweMediterranean, kunozivikanwa nokuda kwekudzivirira-kupisa migumisiro, inobatanidzwa nekuvandudza kurara uye kuderedza kurara. (Zaidalkilani AT et al., 2021 ) Zvakare, data inobatanidza kudya kwemuriwo nekuvandudzika kwemaitiro, izvo zvinogona kuwedzera kunaka kwekurara nekudzikamisa hutano hwepfungwa, kusanganisira kuora mwoyo. (Wang X et al., 2023 )
Tsigira Hunhu Kurara
Maererano nenyanzvi dzekudya, kutarisa madyiro emunhu masikati kwakakosha pakuona kuti sei vasingarare husiku. Kazhinji, kuita zvishoma zvigadziriso zvekudya zvakakwana kuti zvibatsire nekurara zviri nani. Mamwe matanho ekuedza anosanganisira:
Wedzera magnesium nekuwedzera mamwe mashizha ane mashizha, nzungu, uye mbeu.
Kubatanidza chikafu chine melatonin-chakapfuma senge walnuts pane kuvimba ne melatonin yekuwedzera.
Kubvisa caffeine, doro, uye akacheneswa makabhohaidhiretsi zvinogona kubatsira kunatsiridza kunaka kwekurara.
Kuchinja kwezvokudya hakufaniri kuva iyo nzira chete yekurwisa kushaya hope. Cognitive behavioral therapy (CBT-I) inokurudzirwa kurapa kwekutanga kwete mishonga yekurara, pamwe nekudzidza tsika dzakanaka dzekurara uye kushandisa metiresi yekurudyi . Kurapa uku kunogona kubatsira kuvandudza tsika dzekurara nekufunga patsva kurara uye maitiro azvino izvo zvinogona kukanganisa kugona kwemunhu kurara zvakanaka. Kubatanidza CBT-I nekudya kune hutano uye kugara uchirovedza muviri kunogona kukanganisa zvakanyanya hutano hwese uye maitiro ekurara.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Vanhu vanonetsekana nekushaya hope kana kumwe kukanganiswa kwekurara kunokanganisa kugona kwavo kuwana hope dzakadzikama vanofanirwa kutaurirana nemutarisiri wavo wehutano nezve kuwana ongororo uye kurapwa kuti vadzivise kushaikwa mhedzisiro uye kudzoreredza hutano. Chiropractic therapy timu inogona kuongorora mamiriro ako uye kugadzira yakasarudzika kurapwa kuronga . Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kupora.
Revolutionizing Healthcare
VIDEO
References
National Library yeMishonga: MedlinePlus. (2024). Kushaya hope. Zvakatorwa kubva medlineplus.gov/insomnia.html
Gan, ZH, Chiu, THT, Lin, CL, Lin, MN, & Kuo, PH (2024). Zvidyarwa-zvakavakirwa pakudya maitiro uye njodzi yekusarara: inotarisirwa kudzidza. European Journal of Clinical Nutrition, 78 (3), 228-235. doi.org/10.1038/s41430-023-01380-x
Chalet, FX, Saskin, P., Ahuja, A., Thompson, J., Olopoenia, A., Modi, K., Morin, CM, & Wickwire, EM (2023). Masangano ari pakati peInsomnia Severity uye Health Outcomes muUnited States. Chinyorwa chemushonga wekiriniki, 12 (6), 2438. doi.org/10.3390/jcm12062438
St-Onge, MP, Grandner, MA, Brown, D., Conroy, MB, Jean-Louis, G., Coons, M., Bhatt, DL, & American Heart Association Obesity, Behaviour Change, Diabetes, uye Nutrition Committees of iyo Council on Lifestyle uye Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Clinical Cardiology; uye Stroke Council (2016). Nguva Yekurara uye Hunhu: Impact paMararamiro Ekuita uye Cardiometabolic Health: Chirevo cheSainzi kubva kuAmerican Heart Association. Kutenderera, 134(18), e367–e386. doi.org/10.1161/CIR.0000000000000444
Zuraikat, FM, Wood, RA, Barragán, R., & St-Onge, MP (2021). Kurara uye Kudya: Kukwidza Uchapupu hweCyclical Relationship. Kuongororwa kwegore negore kwekudya, 41, 309-332. doi.org/10.1146/annurev-nutr-120420-021719
Dzierzewski, JM, Donovan, EK, Kay, DB, Sannes, TS, & Bradbrook, KE (2020). Kusapindirana Kwehope uye Zviratidzo zveKuzvimba. Frontiers muNeurology, 11, 1042. doi.org/10.3389/fneur.2020.01042
Zaidalkilani, AT, Alhaj, OA, Serag El-Dine, MF, Fekih-Romdhane, F., AlRasheed, MM, Jahrami, HA, & Bragazzi, NL (2021). Vakadzi vechiArab Vanoomerera kune Mediterranean Diet uye Insomnia. Medicina (Kaunas, Lithuania), 58(1), 17. doi.org/10.3390/medicina58010017
Wang, X., Rwiyo, F., Wang, B., Qu, L., Yu, Z., & Shen, X. (2023). Vegetarians vane isina kunanga yakanaka mhedzisiro pamhando yekurara kuburikidza nekuora mwoyo mamiriro. Mishumo yeSainzi, 13(1), 7210. doi.org/10.1038/s41598-023-33912-7
by Dr Alex Jimenez Zvokudya , Supplements
Protein poda inogona kushandiswa nenzira dzakasiyana kutsigira zvinovaka zvinovaka muviri kune vanhu vanovavarira kuvaka tsandanyama, kuchengetedza uremu, kana kuwana mamwe mapuroteni mukudya kwavo?
Nzira Dzakasiyana dzeKushandisa Mapuroteni Powder
Protein poda inzira inokurumidza uye iri nyore yekuwana mapuroteni musati kana mushure mekurovedza muviri. Wedzera scoop mubhodhoro re shaker, sanganisa nemvura, uye wagadzirira. Nekudaro, kuve nekuzunza kwakafanana zuva nezuva kunogona kuve kunofinha. Kutsvaga nzira dzakasiyana dzekushandisa mapuroteni poda kunogona kuve shanduko inogamuchirwa mukurovedza muviri maitiro. Inoshandiswa zvakasiyana-siyana, zvichiita kuti ive yekuwedzera kukuru kune smoothies, zvakabikwa zvinhu, oatmeal, yogati, nezvimwe.
Health Benefits
Kushandisa sei
Kudzidza nzira dzakasiyana dzekushandisa mapuroteni poda kunogona kubatsira kugadzira inonakidza uye yakasiyana menyu, kubva pakudya kusvika pakudya. Vanhu vanogona kushandisa zvakajairika kana organic poda. Heano mamwe mazano:
Oatmeal
Kuwedzera mapuroteni poda kune husiku oats kana stovetop oatmeal inzira yakanaka yekuwedzera mapuroteni.
Protein powder inosanganiswa zvakanaka neoat uye mukaka.
Zvinhu Zvakabikwa
Protein poda inofamba zvakanaka nezvinhu zvakawanda zvakabikwa.
Imwe nzira yekushandisa protein poda ndeyekuwedzera kune brownie, muffin, cupcake, kana cookie mabikirwo.
Yogurt
Sanganisa neyoghuti uye michero yekudya uye calorie-dense yemangwanani kana snack yekupisa muviri.
Iyo zvakare yakanaka post-Workout snack.
kofi
Kuwedzera mapuroteni poda kukofi kunoita kuti zvive nyore kuwedzera mapuroteni ezuva nezuva.
Kanda nechipunu, sekuwedzera kirimu yehupfu, kana kusanganisa kana kusanganisa kofi inopisa neprotein poda kuti iite se cappuccino.
Pancakes
Kuwedzera kune batch yemapancake inzira yakanaka yekushandisa protein powder.
Yakawanda sei protein poda pazuva?
Kushandisa chipunu chimwe kusvika kuviri (pakati pe25 kusvika ku50 gramu) zuva nezuva kazhinji kwakachengeteka, zvinova izvo zvinodaidzwa nemabikirwo mazhinji. Kutevera iyo inokurudzirwa dosage pane chigadzirwa label inokurudzirwa zvakanyanya. The Recommended Dietary Allowance yeprotein yemunhu mukuru ane hutano, zvisinei nezera, ndeye 0.8 gramu pa kilogram yehuremu hwemuviri pazuva. (Wu G. 2016 )
Inguva yakareba sei mushure mekurovedza muviri inofanira kutorwa protein powder?
Kungave kumhanya kana kusimudza masimbi, kudya mapuroteni mukati mevanabolic hwindo angangoita maminetsi makumi matatu kusvika maawa maviri mushure mekurovedza muviri kunowedzera kupora kwemhasuru, kugadzirisa, uye kukura. (Aragon AA, & Schoenfeld, BJ 2013 ) Kudya kweprotein yezuva nezuva kunokurudzirwa kuvandudza kushanda, kukura kwemhasuru, uye kupora zvakakwana. (Cintineo HP et al., 2018 ) Kuvaka tsandanyama kunokwira ne25 muzana kana mapuroteni achidyiwa zvakaenzana zuva rose. (Mamerow MM et al., 2014 )
Protein Shake Side Effects
Kushandisa chiyero chakakurudzirwa cheimwe kusvika kuviri scoops zuva rega rega kwakachengeteka uye hakuna mhedzisiro. Nekudaro, kudarika inokurudzirwa kudya kwezuva nezuva kunogona kukonzera zvisingadiwe mhedzisiro inosanganisira:
Bloating
Flatulence
Kuwedzera ura
Acne
Nausea
nyota
Kuneta
kurwadziwa nemusoro
Kushaya kana kurasikirwa nechido
Zvidzidzo zvakawana kuti yakawandisa whey protein yekuwedzera inosanganiswa nekuwedzera hutsinye, mburwa, uye kuvhiringidzika kwegut microbiota. (Vasconcelos QDJS et al., 2021 )
Kune vanhu vanoda kuwana zvakawanda kubva mu-pre- kana post-workout zvokuwedzera , sarudza zvemhando yepamusoro organic mapuroteni poda ane ese akakosha amino acids uye zvinovaka zvine hutano zvisina mafiritsi kana zvinowedzera. Bvunza mutarisiri wehutano kana uchifunga kuwedzera mapuroteni ehupfu kana kutsvaga kuwedzera mapuroteni ekudya pamwe neanonyoresa kudya kuti abatsire kuona kuti mapuroteni akawanda anodiwa zvichienderana nezvido zvemunhu, chiitiko, uye nhanho yekusimba nezvinangwa.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Chiropractic kuchengetedza inotarisira kubatsira vanhu kuvandudza kufamba nekurwadziwa kushoma nekuda kwemamiriro, mushure mekukuvara, kana kuvhiyiwa. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuvaka hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
Benefits of Healthy Diet uye Chiropractic Care
VIDEO
References
Cintineo, HP, Arent, MA, Antonio, J., & Arent, SM (2018). Mhedzisiro yeProtein Supplementation paKuita uye Kudzoreredza muKuramba uye Kutsungirira Kudzidziswa. Miganho muhutano, 5, 83. doi.org/10.3389/fnut.2018.00083
Gorissen, SHM, Crombag, JJR, Senden, JMG, Waterval, WAH, Bierau, J., Verdijk, LB, & van Loon, LJC (2018). Protein yemukati uye amino acid kuumbwa kweiyo inotengeswa chirimwa-based protein isolates. Amino acids, 50 (12), 1685-1695. doi.org/10.1007/s00726-018-2640-5
Batsis, JA, Petersen, CL, Cook, SB, Al-Nimr, RI, Driesse, T., Pidgeon, D., & Fielding, R. (2021). Mhedzisiro yewhey protein supplementation muhuremu-kurasikirwa kupindira muvanhu vakuru vanogara kumaruwa: Chidzidzo chekuita. Clinical kudya ESPEN, 45, 426-432. doi.org/10.1016/j.clnesp.2021.07.006
West, DWD, Abou Sawan, S., Mazzula, M., Williamson, E., & Moore, DR (2017). Whey Protein Supplementation Inowedzera Muviri Wese Protein Metabolism uye Kuita Recovery mushure meKuramba Kudzidzira: A Double-Blind Crossover Study. Nutrients, 9(7), 735. doi.org/10.3390/nu9070735
Fekete, Á. A., Giromini, C., Chatzidiakou, Y., Givens, DI, & Lovegrove, JA (2018). Whey protein inoderedza systolic blood pressure uye Ca-caseinate inoderedza serum TAG mushure mekudya kwemafuta akawanda muvanhu vakuru vane hunyoro. Mishumo yeSainzi, 8(1), 5026. doi.org/10.1038/s41598-018-23333-2
Ha, DJ, Kim, J., Kim, S., Go, GW, & Whang, KY (2021). Dietary Whey Protein Supplementation Inowedzera Immunoglobulin G Kugadzirwa neAffecting Helper T Cell Populations mushure meAntigen Exposure. Zvikafu (Basel, Switzerland), 10(1), 194. doi.org/10.3390/foods10010194
Wu G. (2016). Kudya kweprotein kudya uye hutano hwevanhu. Chikafu & basa, 7(3), 1251–1265. doi.org/10.1039/c5fo01530h
Aragon, AA, & Schoenfeld, BJ (2013). Nutrient time revisited: pane post-exercise anabolic hwindo?. Chinyorwa cheInternational Society of Sports Nutrition, 10(1), 5. doi.org/10.1186/1550-2783-10-5
Mamerow, MM, Mettler, JA, Chirungu, KL, Casperson, SL, Arentson-Lantz, E., Sheffield-Moore, M., Layman, DK, & Paddon-Jones, D. (2014). Kugoverwa kweprotein yezvokudya kunobatsira 24-h muscle protein synthesis muvakuru vane utano. Nyaya yezvokudya zvinovaka muviri, 144 (6), 876-880. doi.org/10.3945/jn.113.185280
Vasconcelos, QDJS, Bachur, TPR, & Aragão, GF (2021). Whey protein supplementation uye inogona kukanganisa mhedzisiro pahutano: ongororo yakarongeka. Applied physiology, nutrition, uye metabolism = Physiologie appliquee, nutrition et metabolisme, 46 (1), 27-33. doi.org/10.1139/apnm-2020-0370
by Dr Alex Jimenez Zvokudya , Gut uye Utachiona Utano
Vanhu vanomuka nekunzwa kupisa muchipfuva kana pahuro, pamwe chete nekuravira kunorwadza, zvakanyanya mukana uri kusangana mangwanani kana kumuka chirungurira. Matanho akapfava, sekusava nechikafu maawa matatu asati arara, angabatsira kudzivirira chirungurira pakumuka here?
Kumuka NeChirungurira
Chirungurira chinoratidzwa nekunzwa kupisa muchipfuva nemutsipa uye acidic, inovava kuravira. Zvinoitika apo asidi yemudumbu inoyerera ichipinda muchubhu yesophagus inobatanidza huro nedumbu uye inowanzoitika kana wakarara. Chirungurira chiratidzo che acid reflux, chirwere chekugaya chinoitika kana dumbu rapinda mukati mesophagus. Kumuka nekupisa kwemoyo husiku hwese kana kumuka mangwanani kunowanzoitika panguva yekuzvitakura uye mushure mekunwa doro. (UCSF Hutano, 2024 ) Asi kusingaperi asidi reflux inogonawo kuva chiratidzo chehutano hwehutano hwakadai segastroesophageal reflux chirwere (GERD) uye hiatal hernia, kana chimwe chiitiko chinogona kukonzera uye chinogona kukonzerwa nekushungurudzika, zvimwe zvekudya, nezvimwe zvinhu.
Zvinokonzera
Kuva nechirungurira pano neapo chinhu chakajairika. Zvisinei, kugara uchimuka nekupisa kunogona kuratidza chirwere chegastroesophageal reflux (GERD). Zvimwe zvikonzero zvinokonzeresa chirwere ichi uye zvinhu zvinogona kuita kuti ugare uchimuka nechirungurira zvinosanganisira: (National Library yeMishonga, 2023 )
Kuwedzera kunetseka
Kupfeka mabhande kana hembe dzakasimba muchiuno.
Mishonga inosanganisira sedatives, bronchodilators, beta-blockers, calcium channel blockers, uye tricyclic antidepressants.
Kuberekwa
Hiatal hernia - nzvimbo yepamusoro yemudumbu inopinza nepaburi re diaphragm.
Kurara uye Chirungurira
Kutsvakurudza kunoratidza hukama pakati pematambudziko ekurara senge kutadza kurara uye kuwedzera kwengozi yeasidhi reflux (Qin S. et al., 2023 ). Chidzidzo chevanhu vanopfuura 6,000 chakawana kuti avo vanomuka zvishoma kazhinji mukati mehusiku vaive ne50% mukana wekunzwa chirungurira pane avo vane kukanganisa kurara.
zviratidzo
Zviratidzo zvinogona kusanganisira: (Johns Hopkins Mushonga, 2024 )
Kunzwa kunopisa muchipfuva kunogona kubva pamaminitsi kusvika maawa
Kurwadza kwechipfuva kana wakarara pasi kana kukotama
Kunzwa kutsva pahuro
Kupisa, acidic, uye/kana munyu kuvava kuravira kumashure kwehuro
Pamwe chete nezviratidzo izvi, vanhu vane GERD vanogonawo kusangana:National Institute of Diabetes uye Digestive uye Kidney Chirwere, 2020 )
Chikosoro chisingaperi kana kuchema
Marwadzo uye kunetseka kumedza
Nausea
Chipfuva chepfu
Kana zviratidzo zvikaramba zviripo, zvakakosha kuona mupi wehutano.
Ona Mutariri Wehutano
Kana chirungurira chikaramba chiripo kwenguva yakareba, chinogona kukonzera kuzvimba, matambudziko ekufema, uye kupera kwesophagus. Kuona mupi wehutano kunokurudzirwa kana gadziriso yemararamiro isingabatsire kana zviratidzo zvichienderera kunyangwe kutora pamusoro-the-counter antacids. Zvimwe zviratidzo zvinoda kuongororwa nenyanzvi zvinosanganisira: (National Institute of Diabetes uye Digestive uye Kidney Chirwere, 2020 )
Kurwadziwa kwechipfuva kana kunetseka kufema, sekufemereka kana kuchema
Kushaya kudya, kusvotwa, kurutsa
Kuonda kusingatarisirwi
Dambudziko kukumedza
Zviratidzo zveropa mudumbu rekudya kana chigaro
Udza mushandi wehutano kuti uri kunzwa zviratidzo rinhi uye sei. Zvinogona kubatsira kuchengeta bhuku renguva zhinji, zviratidzo zvakananga, nguva dzekumuka nekupisa kwemoyo, chikafu chipi uye nguva yezuva pakudya, uye chero rumwe ruzivo.
Zviratidzo zveKurova Kwemoyo
Chirungurira chinogona kunzwa sekurwadziwa kwechipfuva kunoenderana nechirwere chemoyo. Ona mupi wehutano kana usina chokwadi kana moyo wako kana digestive system iri kukonzera kusagadzikana. Tsvaka rubatsiro rwechimbichimbi kana uine chimwe chezvinotevera (American Heart Association, 2022 )
Kudzvanya kumanikidza, kuzara, kana kurwadziwa pakati pechipfuva kunotora maminetsi akati wandei kana kumira uye kudzoka.
Kutadza kufema kana pasina kurwadziwa muchipfuva
Kurwadziwa mukati memaoko maviri kana maviri, musana, mutsipa, shaya, kana dumbu
Zvimwe zviratidzo zvinosanganisira kuchena musoro, kusvotwa, uye kubuda dikita rinotonhora
kuongorora chirwere
Mupi wehutano anogona kuongorora chirungurira uye mamiriro ane hukama zvichienderana nezvinotevera (UCSF Hutano, 2024 )
Kukurukura nezvezviratidzo
X-rays, kana bvunzo dzekufungidzira, dzinotarisa esophagus, dumbu, uye ura hudiki.
Iyo esophageal pH yekutarisa bvunzo iyo inotarisa kuti kangani uye kwenguva yakareba sei mudumbu asidhi inogara musophagus
Iyo yekumusoro endoscopy maitiro apo chubhu diki ine kamera inoiswa pasi nemuromo kuti iongorore esophagus uye dumbu.
dziviriro
Kuita shanduko shoma yehupenyu kunogona kuderedza kumuka nekupisa (National Institute of Diabetes uye Digestive uye Kidney Chirwere, 2020 )
Simudza muviri paunenge wakarara Rega kudya kwemaawa angangoita matatu usati waenda kunorara
uremu
Dzivisa zvinonhuwirira, zvakakora-mafuta, uye zvine acidic chikafu
Deredza kofi uye mamwe marudzi e caffeine
Dzivisa zvinwiwa zvecarbonated uye zvinwiwa zvinodhaka
Kugara hydrated kunobatsira nekugayiwa kwese. Zvisinei, kunwa mvura yakawandisa panguva imwe chete kunogona kuita kuti chirungurira chiwedzere. Kunwa zvidiki zvidiki zuva rese uye kudzivirira mvura inopenya zvinokurudzirwa nekuti zvinwiwa zvine carbonated zvinogona kukonzera chirungurira. (Harvard Health Publishing, 2023 )
mabatiro
Kune zvakasiyana-siyana zve-over-the-counter uye mishonga yemishonga yekurwadziwa kwemoyo. (National Institute of Diabetes uye Digestive uye Kidney Chirwere, 2020 ) Iva nechokwadi chekukurukura nezvenjodzi uye zvakanakira mishonga newako wehutano. Mishonga yechirungurira inosanganisira:
Maantacids
Iyi mishonga yemumuromo-ye-the-counter inobatsira kubvisa zviratidzo zvekupfava kwemoyo uye GERD.
Haafanirwe kushandiswa zuva nezuva kana nezviratidzo zvakakomba nekuti anogona kukonzera mhedzisiro yakaita semanyoka kana kuvimbiswa.
H2 Blockers
Histamine-2 receptor antagonists - Iyi mishonga inoderedza asidi yemudumbu kubatsira kukurudzira kuporeswa musophagus.
H2 blockers anowanikwa pane-the-counter uye nekunyorera.
Proton Pump Inhibitors (PPIs)
Iyi mishonga, inowanikwa pane-the-counter uye nemishonga, inoderedza asidi uye inobatsira kuporesa esophageal lining kune vanhu vane GERD.
Vanowanzoshandiswa kurapwa kwenguva refu.
Kana mishonga nemararamiro ekuchinja zvisingabatsire, mupi wehutano anogona kukurudzira kuvhiyiwa kusimbisa vharafu pakati pegurogus nedumbu. (National Institute of Diabetes uye Digestive uye Kidney Chirwere, 2020 )
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Mararamiro uye kuchinja kwekudya, pamwe chete nemishonga, inogona kushandiswa kurapa mamiriro acho. Ona mupi wehutano kana chirungurira chako chikaramba chiripo kana kuperekedzwa nezvimwe zviratidzo. Mutariri wehutano anogona kuona nzira dzekurapa dzinonyanya kushanda. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kugadzira hutano hwakakwana uye hutano mhinduro. Isu tinotarisisa pane izvo zvinokushandira iwe kubvisa marwadzo, kudzoreredza basa, kudzivirira kukuvara, uye kubatsira kudzikisira nyaya kuburikidza nekugadzirisa kunobatsira muviri kuzvigadzirisa. Vanogonawo kushanda nevamwe vashandi vezvokurapa kuti vabatanidze chirongwa chekurapa kugadzirisa matambudziko emusculoskeletal.
VIDEO
References
UCSF Hutano.(2024). Chirungurira. www.ucsfhealth.org/conditions/heartburn
National Library of Medicine. (2023). Chirungurira. Zvakatorwa kubva medlineplus.gov/ency/article/003114.htm
Qin, S., Wang, C., Wang, X., Wu, W., & Liu, C. (2023). Causal association ye gastroesophageal reflux chirwere ne obstructive sleep apnea uye kurara-ane chokuita phenotypes: a bidirectional maviri-sample Mendelian randomisation kudzidza. Frontiers muNeurology, 14, 1283286. doi.org/10.3389/fneur.2023.1283286
Johns Hopkins Mushonga. (2024). Chirwere cheGastroesophageal Reflux (GERD). www.hopkinsmedicine.org/health/conditions-and-diseases/gastroesophageal-reflux-disease-gerd
National Institute of Diabetes uye Digestive uye Kidney Chirwere. (2020). Zviratidzo uye zvikonzero zveGER & GERD. Zvakatorwa kubva www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/symptoms-causes
American Heart Association. (2022). American Heart Association. Chirungurira kana Kurwara Kwemoyo? www.heart.org/en/health-topics/heart-attack/angina-chest-pain/heartburn-or-heart-attack
Harvard Health Publishing. (2023). 9 kumba-kurapwa kweasidhi reflux. www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication
by Dr Alex Jimenez Zvokudya , udyo
Kune vanhu vari kutsvaga kurohwa cream inotsiva kune imwe isina mukaka, ndedzipi sarudzo dzekusarudza kubva?
Whipped Cream Inotsiva
Vanhu vangada kushandisa whipping cream substitute kana vane mukaka weallergies, vanosarudza mararamiro ezvirimwa, kana kusarudza chikafu chine mafuta mashoma. Whipping cream inogadzirwa nemukaka uye ine mapuroteni akafanana anowanikwa mumukaka uye zvimwe zvigadzirwa zvemukaka izvo vanhu vane allergy yemukaka vanogona kuita nazvo. Zvisinei, kurova zvakanyanya uye kamu cream zvine zvishoma zvelactose uye zvakachengeteka kune avo vane lactose kusashivirira. (Yunivhesiti yeVirginia, 2022 ) Nekuda kweizvi, vanhu havafanire kutsvaga mushonga we whipping cream kana vasingashiviriri lactose. Sezvineiwo, pane akati wandei dairy-yemahara sarudzo uye whipping cream dzimwe nzira.
udyo
Ruzivo rwekudya kune imwe chipunu kana 15 magiramu echiedza che whipping cream. (USDA, FoodData Central, 2018 )
Makorori - 44
Mapuroteni - 0.3 magiramu
Mafuta - 5 magiramu
Carbohydrates - 0.4 gramu
Fiber - 0 gramu
shuga - 0.4 magiramu
Ruzivo rwekudya kwekapu 1 kana 120 magiramu ekamuki. (USDA, FoodData Central, 2018 )
Makorori - 350
Mapuroteni - 2.6 magiramu
mafuta - 37 g
Carbohydrates - 4 gramu
Fiber - 0 gramu
Shuga - 3.5 magiramu
Kurova uye kamu cream zvese zvakakwirira mumakoriyori nekuda kwehuwandu hwazvo hwemafuta. Mafuta emukaka uye hutano hwemoyo dzave dziri nyaya; zvisinei, tsvakurudzo ichangobva kuitika inoratidza kuti kudya kwemafuta emukaka kunobatanidzwa nehutachiona hwehutachiona hwemwoyo. (Trieu K. et al., 2021 )
Substitutes
Kokonati Mukaka
Kukosha kwekudya kwekokonati mukaka kwakafanana neyekurova cream. Coconut mukaka ndeye vegan uye isina dairy-isina imwe kune yakarohwa cream. Iine huwandu hwemafuta akakodzera ekurova. Kuti ugadzire nhongonya dzakakwana nemukaka wekokonati wemumagaba, tonhodza gaba kwehusiku hwose worova neruoko kana musanganisi wekumira kusvika wapfava uye wapfava. Sifted shuga yehupfu uye stevia inogadzira zvinotapira zvakanakisa nekuti hazviremedzi. Mukaka wekokonati unowedzera coconut flavour. Chipunu chimwe kana magiramu gumi nemashanu emukaka wekokonati ane macalorie makumi matatu, 15 magiramu eprotein, 30 magiramu emafuta, uye 0.3 magiramu emacarbohydrates. (USDA, FoodData Central, 2018 )
Silken Tofu Yakanatswa neSoy Mukaka
Imwe vegan uye dairy-isina whipping cream inotsiva inogadzirwa nesilika tofu, soy mukaka, shuga, uye vanilla yakatorwa. Nekuti tofu ine mapuroteni uye yakaderera mafuta, imwe nzira iyi yakaderera mumafuta kupfuura dairy whipping cream asi yakakwirira mumacarbohydrates. Kugadzira:
Sanganisa 1 pound ye silken tofu, imwe kipuni yevanilla yakatorwa, uye 1/4 kapu yeshuga mu blender kana chikafu processor kusvika yatsvedza.
Panguva iyo muchina uri kushanda, zvishoma nezvishoma wedzera mukaka wesoya kusvikira wareruka uye wanyorova.
Refrigerate kusvikira yakagadzirira kushumira.
Hupfu Mukaka, Vanilla Extract, uye Lemon Juice
Sanganisa 1/2 kapu yemvura inotonhora, maspuni maviri emuto wemonamu, uye imwe teaspoon vanilla inotorwa mundiro huru.
Mwaya 1/2 kapu isina mafuta mukaka wehupfu pamusoro pemvura uye worova nemagetsi mixer kana beater kwemaminetsi mana kana kusvika yaoma.
Wobva warova 1/4 mukombe granulated shuga kusvikira yanyunguduka uye musanganiswa watsetseka.
Chill kweinenge maminitsi makumi matatu usati washandisa.
Mukaka wehupfu ndewemukaka, saka hauna kunaka kune kudya kwezvirimwa kana vanhu vane mukaka wemukaka.
Evaporated Mukaka uye Lemon Juice
Sanganisa gaba remukaka wakanyungudutswa nekapuni imwe chete yemuto weremoni.
Rova nemuvhenganisi wemagetsi kusvika watsetseka uye watsvedzerera.
Machena Ezai, Shuga, nemaBanana
Whwapura mabhanana maviri mahombe akaibva nemazai machena maviri uye zvipunu zvitatu zveshuga kusvika zvapfava.
Chenjera kuti usapfutidze.
Hupfu, Cornstarch, uye Mukaka
A low-fat, low-carb cream. Kugadzira:
Kapu imwe yealmond, mupunga, mukaka wemukaka usina mafuta mashoma kana usina mafuta, uye zvipunu zviviri zvechibage.
Sanganisa ne whisk.
Ramba uchikwetsura woisa chipunu chimwe cheupfu kusvika musanganiswa watsetseka.
Iyi gadziriro ndeye yakasimba whipping cream inotsiva iyo thickener mumabikirwo.
Iwe unogona kuyedza kuti uwane izvo zvinoshanda kune resipi uye kuravira, asi heano mashoma sarudzo.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kugadzira hurongwa hwekurapa hwemunhu. Vapeji vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvekuchengetedza zvakagadziriswa zvemurwere wega wega uye kudzoreredza hutano uye kushanda kumuviri. Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, vadzidzisi vezvokudya, uye vadzidzisi vehutano kuti vape mishonga yekiriniki inobatsira zvikuru.
Chiropractic uye Integrative Healthcare
VIDEO
References
Yunivhesiti yeVirginia. (2022). Lactose Content of Common Dairy Foods. med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2022/04/Lactose_Content_of_Common_Foods-4-2022.pdf
USDA, FoodData Central. (2018). Cream, fluid, light whipping. Zvakatorwa kubva fdc.nal.usda.gov/food-details/170859/nutrients
Trieu, K., Bhat, S., Dai, Z., Leander, K., Gigante, B., Qian, F., Korat, AVA, Sun, Q., Pan, XF, Laguzzi, F., Cederholm, T., de Faire, U., Hellénius, ML, Wu, JHY, Risérus, U., & Marklund, M. (2021). Biomarkers yekudya kwemafuta emukaka, chiitiko chemoyo chirwere, uye zvese-zvinokonzera kufa: A cohort study, systematic review, uye meta-analysis. PLoS mushonga, 18(9), e1003763. doi.org/10.1371/journal.pmed.1003763
USDA, FoodData Central. (2018). Nuts, mukaka wekokonati, makedheni (mvura inobudiswa kubva kune nyama yakakangwa nemvura). Zvakatorwa kubva fdc.nal.usda.gov/food-details/170172/nutrients
by Dr Alex Jimenez Zvokudya , Kuonda
Kudya mbatatisi kwenguva pfupi kunogona kuve mhinduro kune vanhu vari kuedza kuderedza uremu?
Mbatata Diet
Iko hakuna imwe-saizi-inokodzera-yese nzira kune hutano mararamiro ekudya. Chirongwa chekudya chinobudirira chinoda kuitirwa munhu kumunhu. Mbatatisi ndiyo yakanakisa sosi yefiber, mavhitamini, uye mamineral uye ndiyo yekutanga sosi yemakori mukudya uku. Chikafu chembatatisi chine misiyano, asi vateveri vanodya mbatatisi dzakapfava kwemazuva akati wandei muchimiro chekudya chiri nyore.
Chii Chinogona Kudyiwa?
Kunyange paine misiyano, zvese zvekudya zvembatatisi zvine vegan, zvakaderera mumafuta ekudya, uye zvinokurudzira kudya kusvika waguta. Panzvimbo pokuyera migove kana kuverenga macalorie, vanhu vamwe navamwe vanokurudzirwa kudya kusvikira vaguta. Chikafu chembatatisi chinokurudzira kudya kwehuwandu, kana vanhu vachizadza zvekudya izvo zvagara zvakaderera mumacalorie. Kudya vhoriyamu yakakura kunoita kuti muviri unzwe wakaguta, kunyangwe macalorie mashoma anodyiwa zuva rese.
Mbatata Types
Mhando yembatatisi inobvumirwa zvinoenderana neshanduro yekudya kwembatatisi iri kuteverwa. Zvimwe zvinoda kunamatira kune mbatatisi chena, nepo shanduro inoregerera inobvumira mamwe marudzi, akadai seyero, tsvuku, uye mbatatisi.
Kudyara-kwakavakirwa Zvikafu, Low-Calorie, uye Yese
Mune chimiro chayo chakachena, kudya hakubvumiri zvimwe zvokudya kunze kwembatatisi, kunyange michero nemiriwo. Nekudaro, mafomu akasununguka ekudya kwembatatisi akagadzirwa kuti arambe akasimba mukufamba kwenguva. Zvichienderana neshanduro yekudya kwembatatisi iri kuteverwa, vanhu vanogona kukwanisa kudya zvisina kugadziridzwa muchimiro chavo chese. Zvisinei, mbatatisi inofanira kuita kuwanda kwendiro kunyange kana zvimwe zvikafu zvichibvumirwa. Zvikafu zvekuwedzera zvinowedzera kune mbatatisi kune izvo zvinovaka muviri uye zvinosanganisira:
michero
Zviyo
Legumes
Vegetables
Condiments uye Seasonings
Condiments, sosi, uye seasonings zvinogumira kune zvidiki zvidiki-mafuta-akaderera condiments semasitadhi uye ketchup yekumba. Munyu unobvumirwa kurunga mbatatisi, asi kwete yakawanda. Kazhinji, sosi uye zvinonhuwira zvinofanirwa kugadzirwa nemafuta-isina zvigadzirwa uye zvichengetedzwe zvishoma.
Beverages
Mvura, plain tea, uye plain coffee ndizvo chete zvinwiwa zvinotenderwa pakudya kwembatatisi. Kuramba uine hydrated kwakakosha, saka kunwa mvura yakawanda kunokurudzirwa.
Chii Chinorambidzwa?
Zvichienderana neshanduro yekudya, zvimwe zvekudya hazvibvumidzwe. Muchimiro chakanyanya, vanhu vanodya chete mbatatisi dzakajeka kwemazuva akati wandei.
Akawedzera Mafuta
Nekuti chikafu chembatatisi chakaderera-mafuta, chinorambidza zvachose zvigadzirwa zvemhuka nemafuta semafuta emiriwo. Mafuta ane dense sosi yemacalorie; kunyange mari shoma inowedzera nokukurumidza. Zvisinei, mafuta ane utano anogona kukurudzira kutorwa kwezvokudya zvembatatisi. Nemhaka yekuti yakagadzirirwa kuderedza uremu kwenguva pfupi, kudya kunoderedza mafuta akawedzerwa se:
Butter
Mafuta ekubikisa
Kuchengetedza
Nuts
Mbeu
Zvokudya Zvakagadzirwa uye Zvakanatswa
Kudya kunokurudzira kudya zvakakwana, zvokudya zvisina kugadziriswa panguva yechirongwa. Zvokudya zvakagayiwa kazhinji zvine macalorie akawanda, mafuta, uye sodium uye zvakaderera mukudya pane chikafu chose. Somuenzaniso, mbatatisi yakabikwa inovaka muviri kudarika matatare, mafiri, uye machipisi embatatisi, kunyange zvazvo zvose zvichigadzirwa nembatatisi. Zvimwe zvinosanganisira:
Bread
Cereal
Crackers
Muffin
Pasita
Donuts
Animal Products
Yese misiyano yekudya mbatatisi ndeye vegan. Paunenge uchitevera chikafu, zvese zvigadzirwa zvemhuka zvinorambidzwa uye zvinosanganisira:
Eggs
dheri
Nyama
Puchi
hove
Seafood
Kugadzirira
Chikafu chakagadzirirwa kuteverwa kwenguva pfupi kuti uremerwe uremu nekukurumidza, saka hapana chirongwa chekudya. Vateveri vanogona kudya kudya kwemangwanani, masikati, kudya kwemanheru, uye svutugadzike kusvika vaguta. Kazhinji, vanhu vanotora mazuva maviri kusvika mashanu, asi vamwe vanogona kutevera kudya kwevhiki. Nzira yekugadzirira mbatatisi yakakosha semhando yembatatisi. Zvinokurudzirwa kushandisa nzira dzekubika dzisingadi mafuta akawedzerwa, dzakadai sekubika, kupisa, kubika, uye kugocha.
Ingani mbatatisi yekudya pazuva zvinoenderana nemunhu. Kurudziro huru ndeyekudya makirogiramu maviri kusvika mashanu pazuva. Kushandisa macalorie akakwana mukudya uku kwakakosha sezvo kuchirambidza, uye vateveri vanogona kusawana zvinovaka muviri zvakakwana kana vakadya mashoma macalorie. Kudya kwakaderera-mafuta kana kusina-mafuta hakugoneke. (Harvard Health Publishing, Harvard Medical School, 2021 )
zvayakanakira
Kudya mbatatisi kunogona kubatsira nekuremerwa kwenguva pfupi uye kuderedza mafuta uye sodium kudya, pamwe nemamwe mashoma ehutano mabhenefiti uye anosanganisira zvinotevera:
Kuonda
Kudya kwakagadzirirwa kuderedza uremu.
Inoshanda nekuti ine musikirwo yakaderera mumafuta uye macalorie.
Nguva pfupi
Vanhu vanosarudza mapfupi ekudya kwekukurumidza mhedzisiro vanogona kuonga kuti kudya kunotora mazuva maviri kusvika mashanu.
Kuvandudza Kugaya
Vamwe vanofarira kudya kwekudya kwekubatsira.
Mbatatisi iri nyore kugaya , zvichiita kuti chikafu ichi chinyoro pane gastrointestinal tract.
Mbatatisi dzine faibha yakawanda, inoita kuti chikafu chirambe chichifamba zvakanaka kuburikidza nemugayo wekudya.
Nyore Kutevera
Mono kudya ndiko kuri nyore kutevera.
Zviri nyore kunzwisisa zvinotenderwa uye zvekudzivisa.
Vanhu vanonetseka nemitemo yakaoma vanozokoshesa kuve nyore.
nezvayakaipira
Kudya kwembatatisi kunogona kuuya nenjodzi dzehutano dzinosanganisira zvinotevera:
kuenderera
Kudya chikafu chimwe chete, kunyangwe mudzi wemuriwo, hazvigoneke.
Kusadzikama
Zvokudya zvakawanda zvinovaka muviri hazvibvumirwi.
Kunyange zvazvo mbatatisi ichivaka muviri, haina zvimwe zvinovaka muviri zvinokosha.
Kudya kunogona kukonzera kukanganisa kwekudya.
Kureba Kwenguva pfupi
Kurasikirwa kwehuremu kunogona kunge kusingagoneki sezvo kudya kunoteverwa kwemazuva mashoma.
Chero huremu hwakarasika panguva yekudya hunogona kusachengetwa kwenguva refu.
Izvi zvingava uremu hwemvura, hwakasiyana nekurasikirwa nemafuta emuviri.
Kana munhu wacho angodzokera kumararamiro ake enguva dzose, anogona kuwanazve humwe kana kuti huremu hwose hwakarasika uye zvichida kuwedzera uremu.
Zvinoderedza Kudya Kwakanaka
Chikafu-chikafu chakapfuma muzvokudya zvakasiyana-siyana.
Chikafu chembatatisi hachina kugadzikana uye chinoodza mwoyo tsika dzekudya dzine hutano.
Kudya chikafu chimwe chete kunogona kukurudzira madyiro asina kunaka. (Schaumberg K. naAnderson D. 2016 )
Calorie Verenga
Iko hakuna kwakaiswa calorie inodiwa pakudya kwembatatisi.
Iyo USDA inokurudzira 1,600 kusvika 2,000 makorikori zuva rega rega kuvakadzi vakuru uye 2,000 kusvika 2,400 zuva nezuva kune varume vakuru.
Zvinoenderana ne2020-2025 Dietary Guidelines, chikafu chembatatisi hachizadzise zvinovaka muviri.
Nhungamiro inoronga mbatatisi senzvimbo ine utano yemiriwo ine sitachi inofanirawo kusanganisira kudya kubva kumapoka ekutanga ezvekudya.
Iyo USDA inokurudzira pakati pe28 ne34 magiramu efiber uye 46 uye 56 magiramu eprotein zuva nezuva kuvanhu vakuru. (US Department of Health and Human Services uye US Department of Agriculture, 2020 )
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Ichi chikafu chinorambidza icho chisingareve kuteverwa kwenguva refu. Usati watanga chirongwa chitsva chekudya, bvunza mupi wehutano kana chiremba wezvekudya akanyoreswa, kunyanya kana mamiriro ehutano aripo. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vekutanga vehutano uye nyanzvi kugadzira hurongwa hwekurapa hwemunhu kuburikidza nenzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes, kuvandudza kuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo uye kubatsira vanhu kuti vadzokere kubasa rakakwana. . Vapepi vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega uye kudzoreredza hutano uye kushanda kumuviri kuburikidza nekudya uye hutano, mushonga unoshanda, acupuncture, Electroacupuncture, uye mitambo yemishonga 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 kurapa kwakanyanya kwekliniki.
Functional Nutrition uye Mararamiro Shanduko
VIDEO
References
Harvard Health Publishing, Harvard Medical School. (2021). Ziva chokwadi pamusoro pemafuta. www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
Schaumberg, K., & Anderson, D. (2016). Kudzivirirwa kwekudya uye kurasikirwa nehuremu sezvikonzero zvengozi yekudya pathology. Kudya maitiro, 23, 97-103. doi.org/10.1016/j.eatbeh.2016.08.009
US Department of Health and Human Services uye US Department of Agriculture. (2020). 2020–2025 Dietary Guidelines kune vekuAmerica. Zvakatorwa kubva www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
by Dr Alex Jimenez Chiropractic , chisingaperi Pain , Zvokudya , utano , udyo , Mishonga , Viscerosomatic Reflex
Vanhu vanogona here kubatanidza nzira dzekuwedzera vhitamini C yavo yekuwedzera immune system yavo kubva mukutonhora uye furuu mwaka?
ziviso
Kana zvasvika kumwaka wechando nefuruwenza, mamiriro ekunze anotonhora, uye immune system inosimuka sezvo hutachiona hwakawanda huchipinda mumuviri. Vanhu vazhinji vanozotanga kuona miviri yavo ichirwadza uye kubata nekusangana uye nepamusoro kufema zviratidzo. Izvi zvinokonzerwa nehutachiona hwehutachiona hunokanganisa immune system uye kuita kuti vanhu varware. Nekudaro, dzakawanda nzira dziripo dzekurwisa kutonhora uye furu mwaka uchiwedzera immune system yavo nekuwedzera vhitamini C yavo. Chinyorwa chanhasi chinotarisa kuti immune system uye kurwadziwa kunopindirana sei, kuti hutano hune hutano hunoenderana sei ne immune system, uye kuti vanhu vanogona sei kuwedzera mazinga avo evhitamini C kurwisa kutonhora nefuruwenza. Isu tinotaura nevano zivikanwa vanobatana nevanorapa vanozivisa varwere vedu nezvekuti immune system inogona kukanganiswa sei nemhando dzakasiyana siyana dzehutachiona dzinokonzera kuwanda kwenjodzi profiles ine chekuita nekurwadziwa. Tichiri kubvunza mibvunzo yakaoma kunzwisisa yavanoda, tinopa varwere kuti vasanganise nzira dzekuwedzera vhitamini C yavo yekudyara kuti vawedzere immune system uye kudzivirira mwaka wechando nefuruwenza kuti usakanganisa muviri. Dr. Alex Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Iyo Immune System & Marwadzo
Kangani iwe unonzwa wakazara zvokuti musoro wako uzere nekotoni? Iwe unonzwa marwadzo akazara uye marwadzo mumhasuru dzako izvo zvinoita kuti unzwe kusagadzikana? Kana kuti wakamboona here kuti simba rako rakaderera pane renguva dzose uye riri kukushungurudza? Kazhinji pane zvisiri izvo, vanhu vazhinji vakabata nemamiriro aya vanowanzo enderana neavo immune system. Iwo immune system ine network yakakura mumuviri iyo inobatsira kudzivirira munhu kubva kuhutachiona, kuporesa muviri kubva kune chero kutapukirwa nekukuvara, uye kugadzira masoja ekudzivirira ekurwisa hutachiona. Dzimwe nguva, kana immune system ikapera simba, inogona kutungamira mukuvandudzwa kwe autoimmune. Izvi zvinodaro nekuti kana hutachiona hukakanganisa immune system, vanogona kugadzirisa mhinduro yavo kuti vagadzirise oxidative kusagadzikana uye kukonzeresa kuzvimba nekusimudzira kuchengetedzwa kweprotein kune intra- uye ekuwedzera-cellular pathogens kuwedzera hutachiona. ( Iddir et al., 2020 )
Pamusoro pezvo, kana immune system ikakanganiswa, inogona kuita kuti immune system iwedzere kupisa macytokines uye kurwisa zvine hutano cellular zviitiko, zvichitungamira mukuvandudzwa kwe autoimmune mamiriro uye zviratidzo zvemusculoskeletal pai. n. Kana vanhu vane immune system isina simba vari kubata nemarwadzo emusculoskeletal, mamwe ma biomarkers anogona kuita kuti ibudirire anosanganisira zvakatipoteredza (kuputa, kusaita muviri, kufutisa, nezvimwewo), kuzvimba kusingaperi, uye kushomeka kwevhitamini izvo zvinogona kuita kuti vanhu vave mukati. kurwadziwa nguva dzose uye kusagadzikana. ( Djade et al., 2022 ) Saka, kuwedzera vhitamini kunogona kubatsira immune system uye muviri.
Kugadzirisa Hutano Hwako- Vhidhiyo
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Nutrition & The Immune System Connection
Kana uchiwedzera immune system, vanhu vazhinji vanogona kutanga zvishoma nezvishoma nekuchinja kudya kwavo. Sechimwe chezvinhu zvakasimba uye zvinogadziriswa zvakatipoteredza, kuva nemafungiro akanaka ekudya kunogona kubatsira vanhu vazhinji kuderedza mitoro yenyaya dzisingaperi kubva pakuonekwa zvakare. ( Kiani et al., 2022 ) Izvi zvinokonzerwa nevanhu vanoda kuita shanduko diki pamaitiro avo ezuva nezuva, vanogona kutanga nekudya zvinovaka muviri izvo zvinogona kubatsira kusimbisa immune system yavo nemiviri. Izvi zvinodaro nekuti hukama hwechipiri pakati peiyo duet uye immune system inogona kushandiswa munzira dzakawanda. ( Venter et al., 2020 ) Imwe yedzakanakisa nzira vanhu vazhinji vanogona kuvandudza immune system yavo munguva yekutonhora uye furuu ndeyekuwedzera uye kuwedzera mazinga avo evhitamini C.
Sei Vitamin C Inogona Kubatsira Nekutonhora / Flu
Kuwedzera vhitamini C mazinga inzira yakanaka yekubatsira kusvetuka immune system. Vhitamini C yakakosha zvakanyanya mukushanda kwakaringana immune system uye yakashandiswa kudzivirira kana kurapa hutachiona hwehutachiona. ( Cerullo et al., 2020 ) Izvi zvinodaro nekuti vanhu havagone kugadzira vhitamini C yega, saka inofanirwa kudyiwa kuti muviri uchengetedze huwandu hwevhitamini ine hutano. Pamusoro pezvo, vhitamini C ichirimwa-chakagadzirwa chinosimudzira kuporesa uye inopa immune-inosimudzira zvivakwa zvinowedzera chemotaxis uye phagocytosis mumuviri uku ichigadzira mahara radicals mumasero ekudzivirira. ( Gasmi et al., 2023 ) Chimwe chinhu chikuru pamusoro pevhitamini C ndechokuti inogona kusanganiswa nevhitamini D kuderedza mutoro we cytokine dutu mumuviri uye hutachiona hwehutachiwana hwechando uye furu. ( Ish et al., 2020 )
Nzira dzekuwedzera Vitamin C Mazinga
Pane nzira dzekuwedzera vhitamini C mazinga mumuviri, izvo zvinogona kubatsira vanhu vanoda kudzikisa mikana yekutonhora uye furuu mwaka inokanganisa maitiro avo.
Deredza kudyiwa kweshuga : Deredza kudyiwa kweshuga yakawandisa nekutevera chirongwa chekudya kubva kunyanzvi yehutano, iyo inogoneka kune munhu. Kusanganisira Vitamin C : Vanhu vazhinji vanogona kurodha pamhando yepamusoro Vitamin C ine bioflavonoids inogona kubatsira kuderedza pro-inflammatory cytokines mumuviri. ( Ramon et al., 2023 ) Vitamin C-rich foods : Kuwedzera chikafu chakazara cheVitamin C senge bhero mhiripiri, broccoli, citrus, uye girinhi mashizha mashizha zvinogona kubatsira kuwedzera vhitamini C Kuzvinyima Kudya : Kubatanidza Vitamin C-yakapinza mvura yeremoni nekutsanya kwepakati kunogona kubatsira muviri kuwedzera kusadzivirirwa uye kugadzirisa kudzora shuga yeropa. Glutathione Boost : Kubatanidza vhitamini C ne glutathione kunogona kubatsira kudzoreredza vhitamini C mumuviri, kuwedzera vhitamini uye kuwedzera mazinga.
Kubatanidza nzira idzi dzekuwedzera vhitamini C mazinga musimba rekudzivirira muviri kunogona kupa mhedzisiro inobatsira panguva yechando uye furuu mwaka uchivandudza hutano hwemunhu uye rwendo rwekugara zvakanaka.
References
Cerullo, G., Negro, M., Parimbelli, M., Pecoraro, M., Perna, S., Liguori, G., Rondanelli, M., Cena, H., & D'Antona, G. (2020) . Iyo Yakareba Nhoroondo yeVitamin C: Kubva Kudzivirirwa kweCommon Cold kuenda Kunogoneka Rubatsiro mukurapa kweCOVID-19. Pamberi Immunol , 11 , 574029. doi.org/10.3389/fimmu.2020.574029
Djade, CD, Diorio, C., Laurin, D., & Dionne, CE (2022). Kuongororwa kwekuongorora kwezvinyorwa zvipenyu zvekusingaperi musculoskeletal kurwadziwa mumusana, mutsipa, uye mapepa. PLOS ONE , 17 (4), e0266999. doi.org/10.1371/journal.pone.0266999
Gasmi, A., Shanaida, M., Oleshchuk, O., Semenova, Y., Mujawdiya, PK, Ivankiv, Y., Pokryshko, O., Noor, S., Piscopo, S., Adamiv, S., & Bjorklund, G. (2023). Natural Ingredients Kuvandudza Immunity. Pharmaceuticals (Basel) , 16 (4). doi.org/10.3390/ph16040528
Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, SS, Samouda, H., La Frano, MR, & Bohn, T. (2020). Kusimbisa Immune System uye Kuderedza Kuzvimba uye Oxidative Stress kuburikidza neDiet uye Nutrition: Kufunga panguva yeCOVID-19 Dambudziko. Nutrients , 12 (6). doi.org/10.3390/nu12061562
Ish, P., Agrawal, S., & Gupta, N. (2020). vhitamini C (ovi) D; Sarudzo isina kuongororwa! Infez Med , 28 (kuwedzera 1), 122-125. www.ncbi.nlm.nih.gov/pubmed/32532949
Kiani, AK, Dhuli, K., Donato, K., Aquilanti, B., Velluti, V., Matera, G., Iaconelli, A., Connelly, ST, Bellinato, F., Gisondi, P., & Bertelli , M. (2022). Kusakwana kukuru kwekudya. J Prev Med Hyg , 63 (2 Suppl 3), E93-E101. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752
Ramon, R., Holguin, E., Chiriboga, JD, Rubio, N., Ballesteros, C., & Ezechieli, M. (2023). Anti-Inflammatory Effect yeVitamin C panguva yePostoperative Period muVarwere Vanoiswa kune Total Knee Arthroplasty: A Randomized Controlled Trial. J Pers Med , 13 (9). doi.org/10.3390/jpm13091299
Venter, C., Eyerich, S., Sarin, T., & Klatt, KC (2020). Nutrition uye Immune System: Tango Yakaoma. Nutrients , 12 (3). doi.org/10.3390/nu12030818
Disclaimer
by Dr Alex Jimenez Zvokudya , Heart Health , udyo
Zvingave zvine hutano zvinwiwa zvema noodle uye zvine hutano-zvinosanganisa zvinogona kubatsira kugadzira cholesterol-inoshamwaridzika pasta ndiro kune vanhu vari kuedza kudzikisa uye kubata cholesterol mazinga?
Pasta uye Cholesterol
Pasta, kufanana nemamwe makabhohaidhiretsi akacheneswa sechingwa chena uye mupunga, anogona kuwedzera cholesterol mazinga. Kunyange zvazvo pasta isina cholesterol, ine makabhohaidhiretsi akawanda, ayo anogona kuwedzera uwandu hwemacalorie nemafuta muzvokudya zvomunhu zvoita kuti cholesterol iwedzere. Sezvo mamwe marudzi emakabhohaidhiretsi anogona kukanganisa cholesterol mazinga, chinangwa ndechekudya pasta yakakodzera uye sosi ane hutano uye mativi. Kunyangwe kune avo vanotevera cholesterol-kuderedza kudya, hapana chikonzero iwe haugone kunakidzwa nekudya zvine pasta dzimwe nguva.
Iyo Pasta uye Cholesterol Link
Pasta yakagadzirwa neupfu chena inonzi yakacheneswa kabhohaidhireti nekuti ine macarbs akawanda uye yakaderera mufiber. Kutsvakurudza kwakaratidza kuti kudya kwakakwirira mumakrohydrates akacheneswa kunobatanidzwa nekuwedzera kwemazinga e triglycerides uye LDL (isina hutano) cholesterol muropa. (Yu, D. et al., 2013 ) (Bharwaj B., O'Keefe EL, uye O'Keefe JH 2016 ) Kuwanda kwemafuta eropa kunowedzera mukana wekuita chirwere chemwoyo. Mienzaniso yemacarbohydrates akacheneswa anosanganisira:
White mupunga
Zviyo zvemangwanani
Machipisi
Chingwa chena
Pasika
Pizza
Imwe kapu yepasita yakaoma ine 0 milligrams yecholesterol asi yakakwirira mukati makabhohaidhiretsi, ane anenge 43 magiramu pakushumira (US Department of Agriculture, 2018 ). Kudya zvokudya zvakakwirira mumafuta akazara uye makabhohaidhiretsi akacheneswa zvinogona kukwidza cholesterol.
Kusarudza Hutano Humwe Humwe
Kusarudza sarudzo dzine hutano dzine cholesterol-inoshamwaridzika inogona kuita pasta hutano. Pasta yakanyorwa gorosi kana zviyo zvakasvibira kupfuura pasta yefurawa chena, ine fiber yakawanda uye inogona kuderedza cholesterol uye kuderedza ngozi yechirwere chemwoyo. (American Heart Association, 2024 ) Iyo label icharatidza iyo carbohydrate uye fiber yemukati pakushumira.
Alternatives
Dzimwe nzira dzakadzikira mumacarbohydrates uye/kana dzakakwirira muprotein uye fiber dzinosanganisira:
Spaghetti squash
Spiralized miriwo senge zucchini, karoti, uye butternut squash.
Shirataki noodles inogadzirwa kubva mumuti wekonjac.
Chickpea pasta
Pasta yebhinzi nhema
Red lentil pasta
Edamame pasta
Vegetables
Miriwo ine moyo-hutano uye inowedzera zvakanyanya kune pasta ndiro. Miriwo inosangana zvakanaka ne pasta inosanganisira:
Pepper
Onion
Zucchini
sipinachi
Broccoli
asiparagasi
Wedzera maorivhi mashoma, ane hutano hwemonounsaturated mafuta. (Rocha J., Borges N., uye Pinho O. 2020 ) Sanganisa miriwo uye pasta muhuwandu hwakaenzana kuti ugadzire yakaderera-carb, fiber-dense dish inochengetedza cholesterol yakaderera uye kuchengetedza mwoyo une utano.
Cheese uye Low-Fat Cheese
Zvakajairika kuisa cheese. Kunyange zvazvo cheese iine calcium uye inowedzera kunaka nekugadzirwa, inowedzerawo mafuta akazara. IAmerican Heart Association inokurudzira kuti mafuta akazara anoumba isingasviki 6% yemakoriyori ezuva nezuva nekuda kwebasa ravo muhutano hwemwoyo uye nepamusoro yecholesterol ngozi. (American Heart Association, 2024 ) Pane kudaro, shandisa chizi chiduku, zvakadai seRomano kana cheddar, uye wedzera chisi chiduku chemafuta mashoma anosanganisira:
Parmesan cheese
Chikamu-skim mozzarella cheese
Low-fat ricotta
Yakadzika-mafuta kottage chizi
Lean Meats
Soseji uye nyama yemombe zvakajairwa kuwedzera asi zvakare inopa mafuta akazara anogona kukwidza cholesterol. (American Heart Association, 2024 ) Saka, kana zvichiita, dzikamisa nyama tsvuku nesoseji kana kushandisa masoseji ane mafuta mashoma ari huku kana turkey-based, uye wedzera zvine hutano, zvinosanganisira:
Nyemba
kuti shrimp
Teki
Chicken
Salmon
Ita Kuti Ive Herbaceous uye Inonhuhwirira
Zvinonhuwira zvinogona kuwedzera kunakirwa kwendiro. Mishonga yakawanda nezvinonhuhwira zvinowanzoshandiswa mundiro dzepasta, zvakadai separsley, oregano, garlic, uye basil, zvine utano hwakanaka uye usawedzera chero mafuta kana makorikori. Spira pasta dish yekuravira nemafuta mashoma emuorivhi ane moyo ane hutano uye zvinonhuwira kuti ugadzire jira rakareruka pamanoodles. (Rocha J., Borges N., uye Pinho O. 2020 ) Chipunu chimwe chemafuta omuorivhi chine macalorie anoda kusvika 120 uye magiramu gumi nemana emafuta. (US Department of Agriculture, 2019 )
Hutano Sauces
Misosi yakakosha, asi isina hutano inogona kuunza mamwe shuga nemafuta. Mazhinji emasosi ane hutano ari muchitoro, asi tarisa zita racho sezvo mamwe aine munyu wakawedzerwa, shuga, uye mafuta, izvo zvisina hutano-moyo. (US Department of Health and Human Services uye US Department of Agriculture. 2015 ) Edza kuganhurira kushandisa sosi dzakakora, dzakadai sechizi uye sosi dzealfredo, sezvo dzichiwedzera mafuta akawedzerwa uye dzine mafuta akawanda. Imwe nzira ndeyekupfekedza pasta nemafuta emuorivhi akachekwa uye madomasi echerry akachekwa. Sauteing inobatsira kupfavisa matomatisi uye kuburitsa kumwe kunhuwirira mumafuta.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Saka, edza pasta ine hutano, miriwo yakasiyana-siyana , nyama yakaonda, uye masosi ane hutano kuwedzera kunaka uye kugadzira pasita yako inotevera inonaka uye ine cholesterol-hushamwari. Injury Medical Chiropractic uye Functional Medicine Clinic inotarisa uye inobata kukuvara uye kusingaperi kurwadziwa syndromes kuburikidza neako zvirongwa zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vapeji vedu vanoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekuchengetedza zvakagadziriswa zvemurwere wega wega uye kudzoreredza hutano uye kushanda kumuviri kuburikidza nekudya uye hutano, mushonga unoshanda, acupuncture, Electroacupuncture, uye mitambo yemishonga 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 kurapa kwakanyanya kwekliniki.
Chiropractic, Fitness, uye Nutrition
VIDEO
References
Yu, D., Shu, XO, Li, H., Xiang, YB, Yang, G., Gao, YT, Zheng, W., & Zhang, X. (2013). Dietary carbohydrates, zviyo zvakanatswa, glycemic load, uye njodzi yecoronary heart disease muvakuru vechiChinese. American Journal of Epidemiology, 178 (10), 1542-1549. doi.org/10.1093/aje/kwt178
Bharwaj, B., O'Keefe, EL, & O'Keefe, JH (2016). Rufu neCarbs: Yakawedzerwa Shuga uye Yakanatswa Carbohydrates Inokonzera Chirwere cheshuga uye Chirwere cheMwoyo muAsia Indians. Mushonga weMissouri, 113(5), 395–400.
US Department of Agriculture. FoodData Central. (2018). Pasta, yakaoma, yakafumiswa. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/169736/nutrients
American Heart Association. (2024). Zviyo zvakakwana, zviyo zvakanatswa, uye fiber yekudya. www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
Rocha, J., Borges, N., & Pinho, O. (2020). Tafura maorivhi uye hutano: wongororo. Chinyorwa cheSainzi yehutano, 9, e57. doi.org/10.1017/jns.2020.50
American Heart Association. (2024). Mafuta akazara. www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
US Department of Agriculture. FoodData Central. (2019). Mafuta, olive, extra virgin. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/748608/nutrients
US Department of Health and Human Services uye US Department of Agriculture. (2015). Dietary Guidelines kune vekuAmerica. 8th Edition. Zvakatorwa kubva odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
