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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.

Zvakanakira Kudya Hanyanisi – A Comprehensive Guide

Zvakanakira Kudya Hanyanisi – A Comprehensive Guide

by | Zvokudya, udyo

Kune vanhu vari kutsvaga kuchengetedza hutano kana kutanga rwendo rwavo rwehutano sekuwedzera antioxidants, dziviriro kubva kugomarara, immune system rutsigiro uye humwe hutano hwakanaka, kuwedzera hanyanisi kuve nzira ine hutano yekuvandudza hutano hwese?

Zvakanakira Kudya Hanyanisi - A Comprehensive Guide

Anyanisi

Hanyanisi muriwo unovaka muviri segariki, chives, leeks, uye shallots. Mhando dzinonyanyozivikanwa ndedzehanyanisi dzvuku, chena, yero, neSpanish. Vakadaro antifungal, antibacterial, anti-inflammatory, uye zvimwe zvinopa utano.

  • Chero nzira yavanenge vakagadzirira vanorasikirwa nehumwe hutano hwavo kana hwabikwa.
  • Iwo ane flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C.
  • Pakusarudza hanyanisi, tsvaga dzisina gwapa kana kushanduka ruvara, dzakasimba, uye dzine matehwe akaoma, ane mapepa.

Benefits

Iwo ane phytochemicals - makomisheni zvinomera zvinogadzira kurwisa mabhakitiriya anokuvadza, mavhairasi, uye fungi. Aya phytochemicals anopa hutano hunobatsira kana adyiwa uye anopa zvinotevera zvivakwa: (Xin-Xin Zhao, nevamwe, 2021)

  • Anti-obesity
  • Antioxidants
  • Antidiabetesic
  • Anti-kuzvimba
  • Antimicrobial
  • anti-cancer
  • Chengetedza moyo, kugaya, kufema, kubereka, uye neurological system.
  • Dzivirira kubva kuchirwere chechiropa.
  • Tsigira hutano hwakanaka hwekudzivirira zvirwere.

Mhando uye Mhando

Ndezvavo Allium chirimwa genus izvo zvinosanganisira zvinomera zvakaita segariki, mariki, uye chives. (Oregon State University. 2022)

  • Zvinosiyana mukunaka uye zvinogona kutapira, tangy, uye kuvava.
  • Mhando dzakasiyana dzakasanganiswa nekurima dzinoita kuti hanyanisi inakidze.
  • Kune mhando dzakawanda dzehanyanisi.
  • Inonyanya kuzivikanwa uye inowanikwa zvakanyanya ndeye tsvuku, chena, yero, uye Spanish.
  • Mamwe marudzi anosanganisira cipollini, pearl, uye Vidalia.

Mbishi kana Kubikwa

Anobatsira kunyangwe akadyiwa ari mbishi kana akabikwa, kuabika kunoderedza kuwanda kwe thiosulfinates - mishonga inopa antimicrobial, antifungal, uye antibiotic properties.

  • Tsvagiridzo inoratidza kuti hanyanisi inopwanyika isati yabikwa inochengetedza hutano hwayo. (Holly L. Nicastro, et al., 2015)
  • Kufashaidza nekukangwa hanyanisi kwakaratidza kukonzeresa kurasikirwa kwakanyanya mukukosha kunovaka muviri.
  • Dzimwe nzira dzekugadzirira dzinoderedza mabhenefiti ehutano dzinosanganisira sautéing, steaming, uye microwaving.
  • Kubika hanyanisi kunoratidzwa kuwedzera flavonoid mazinga.
  • Kudya hanyanisi dzakaomeswa, dzehupfu hunogonawo kupa hutano kune chikafu, kunyanya kana hupfu hwakaomeswa nechando. (Damini Kothari, et al., 2020)

Nutrition Facts

Hanyanisi inogona kubatsira pakudya kune hutano. Iyo flavonoids, glutathione, selenium makomisheni, vhitamini E, uye vhitamini C, inobatsira kune antioxidant zvinhu zvemuriwo. (Holly L. Nicastro, et al., 2015) Ruzivo rwekudya kune imwe yepakati hanyanisi: (US Department of Agriculture. ND)

  • Yese macalorie: 44
  • Mafuta ose: 0 gramu
  • Cholesterol: 0 milligrams
  • Carbohydrate: 10 gramu
  • Chikafu fiber: 2 gramu
  • Yese shuga: 5 magiramu
  • Mapuroteni: 1 gramu
  • Calcium: 2 milligrams
  • Sodhiyamu: 4 milligrams
  • Simbi: 1 milligrams
  • Vitamin D: 0 micrograms

Pakusarudza

Hanyanisi inogona kuve neyakasara yemishonga yezvipembenene, simbi inorema, kusvibiswa kwehutachiona, uye kuunganidzwa kwenitrate. Kuziva kunobva hanyanisi kunogona kubatsira kuona kuti pakange pasina kushandiswa kwemishonga yezvipembenene zvisiri izvo kana kuti ivhu ravakarimwa harina kupfumiswa nesimbi dzinorema. Pazvinokwanisika, tenga kubva kunzvimbo dzinoremekedzwa dzine maitiro ekurima akajeka, semisika yevarimi. (Xin-Xin Zhao, nevamwe, 2021)

  • Hanyanisi dzinowanikwa munzvimbo dzisina kunyatsovharwa dzine njodzi yekukura utachiona hunokuvadza.
  • Kudzivirira kusvibiswa kweEscherichia. coli kana E. coli, salmonella, uye mold, zvakachengetedzeka kutenga hanyanisi dzese wodzicheka kumba pane kutenga hanyanisi dzakachekwa kare. (Xin-Xin Zhao, nevamwe, 2021)
  • Sarudza iwaya anonzwa akasimba, asina mavanga mashoma kana mavanga asina ruvara, uye ane ganda rakaomarara rine mapepa.
  • Dzivisa idzo dzinoratidza humbowo hwekuumbwa, kunge makwapa machena kana matema pamusoro kana mukati mematinji, neaya ane nhungirwa dzakasvibira, zvinoreva kuti hanyanisi ichiri kudyiwa asi haigare kwenguva yakareba kudaro.

Hypertension Diet

References

Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Kufambira Mberi Kwezvino muBioactive Compounds, Hutano Mabasa, uye Chengetedzo Yekunetsa Onion (Allium cepa L.). Miganho muhutano, 8, 669805. doi.org/10.3389/fnut.2021.669805

Oregon State University. Mhando dzehanyanisi nemhando.

Nicastro, HL, Ross, SA, & Milner, JA (2015). Garlic uye hanyanisi: yavo kudzivirira cancer zvivakwa. Tsvakurudzo yekudzivirira kenza (Philadelphia, Pa.), 8 (3), 181-189. doi.org/10.1158/1940-6207.CAPR-14-0172

Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Mabhenefiti ehutano, Molecular Targets, uye Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888

Dhipatimendi Rezvekurima reUS. Anyanisi.

Boost Gut Microbes NeAvocado yeUtano Hwakakwana

Boost Gut Microbes NeAvocado yeUtano Hwakakwana

by | Zvokudya, Gut uye Utachiona Utano

Vanhu vanofanirwa kudya yakawanda fiber kuitira hutano hwakakwana hwematumbo. Kuwedzera avocado pakudya kwavo kunogona kubatsira kuvandudza gut microbe siyana?

Boost Gut Microbes NeAvocado yeUtano Hwakakwana

Avocado Gut Support

Yakasiyana gut microbiome inobatsira kune hutano hwese. Maererano neongororo ichangobva kuitika, kudya avocado rimwe chete pazuva kunogona kubatsira kuchengetedza hutachiona hwehutachiona hune hutano, hwakasiyana, uye hwakadzikama. (Sharon V. Thompson, et al., 2021) Vatsvakurudzi vakacherechedza kuchinja kwakanaka kwemabhakitiriya emudumbu uye kuwedzera kwebhakitiriya yakasiyana-siyana muvanhu vaidya avocado zuva rega rega kwemavhiki gumi nemaviri. (Susanne M Henning, et al., 2019)

Gut Diversity

Iyo gut microbiome inoreva tupukanana tunogara mumatumbo. Kune anenge 100 matiriyoni ma microorganisms, anosanganisira mabhakitiriya, mavhairasi, fungi, uye nezvimwe, zviripo mudumbu remukati. (Ana M. Valdes, et al., 2018) Kuve nekasiyana siyana microbiome zvinoreva kuti muviri une huwandu hwezvipenyu zvakasiyana zvinopa hutano hwakasiyana. Kusave nekusiyana kwakakwana kwebhakitiriya kwakabatanidzwa kune: (Ana M. Valdes, et al., 2018)

  • chirwere chemumajoini
  • kufutisa
  • Tora 1 chirwere cheshuga
  • Tora 2 chirwere cheshuga
  • Chirwere chinoputira chirwere
  • Chirwere cheCeliac
  • Arterial kuoma
  • Atopic eczema

Sei Avocados?

  • Sangano reMishonga rinokurudzira kudya kwefiber zuva nezuva kubva pamagiramu gumi nemapfumbamwe kusvika pamakumi matatu nemasere pazuva, zvichienderana nezvinhu zvakasiyana sezera. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
  • Inenge 95% yevakuru nevana havadyi huwandu hunokurudzirwa hwefiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
  • Kusanganisira chikafu senge maavocado mukudya kune hutano kunogona kubatsira kusangana nemazuva ese fiber zvinodiwa.
  • Fruit fiber senge pectin, yakaratidzwa kukurudzira hutano gut microbiome zvakare. (Beukema M, et al., 2020)
  • Vatsvakurudzi vanoti izvi zvinogona kunge zviri nekuda kwepectin inobatsira pamishonga inobatsira.Nadja Larsen, et al., 2018)
  • Kunyangwe kumwe kutsvagisa kuri kudiwa fiber inotendwa kubatsira kuchengetedza jira rekoloni nekuwedzera kuwanda uye huremu hwechituru uye nekukurumidza kubviswa.
  • Fibre inowedzera kuwanda pakudya kwemunhu uye inonotsa kukurumidza kwekugaya, izvo zvinoita kuti muviri unzwe wakaguta kwenguva refu.

Yakavandudzwa Gut

Vanhu vanogona kutsigira ine hutano microbiota nekuita zvigadziriso zvidiki mukudya kwavo, kusanganisira:

  • Kudya michero yakasiyana-siyana nemiriwo ine ganda, sezvo iyi ndiyo iyo yakawanda yezvokudya zvinovaka muviri.
  • Zvokudya zvakaviriswa seyogati, kombucha, sauerkraut, kimchi, uye kefir.
  • Kuderedza kushandiswa kwezvikafu zvakagadzikiswa, shuga, uye zvinotapira zvekugadzira.
  • Zvimwe zvikafu zvezviyo.

Nzira dzekudya avocados dzakawanda dzinosanganisira kuwedzera kune:

  • smoothies
  • Salads
  • Sandwichi
  • Guacamole
  • Kana makotapeya akawanda anogona kudyiwa asati aibva, anogona kuomeswa nechando.
  • Peenura wobva waacheka kutanga, wobva waaisa mumabhegi efiriza kuti agare gore rose.
  • Ivo vakapfuma mumafuta ane hutano, zvisinei, mune mwero, ivo havagone kuita kuti uremu huwedzere.

Vanhu vanogona kushandira kuve neyakasiyana gut microbiome nekuteerera kune chikafu chavanodya. Zvokudya zvakananga uye maitiro ekudya zvinogona kukanganisa marudzi akasiyana-siyana ehutachiona hwehutachiona hunogona kutsigira hutano.

Sarudzo Dzakangwara, Hutano Huri Nani

References

Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & ​​Holscher, HD (2021). Kushandiswa kweAvocado Kunoshandura Gastrointestinal Bacteria Kuwandisa uye Microbial Metabolite Kunyanya Pakati peVakuru Vaine Kufutisa kana Kufutisa: Chiyedzo Chinodzorwa Chisina Kurongeka. Nyaya yezvokudya zvinovaka muviri, 151 (4), 753-762. doi.org/10.1093/jn/nxaa219

Henning, SM, Yang, J., Woo, SL, Lee, RP, Huang, J., Rasmusen, A., Carpenter, CL, Thames, G., Gilbuena, I., Tseng, CH, Heber, D., & Li, Z. (2019). Hass Avocado Kubatanidzwa muKudya-Kurasikirwa Kwekudya Kunotsigirwa Kurasikirwa Kwehuremu uye Yakachinjwa Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Ikozvino kusimukira mukudya, 3(8), nzz068. doi.org/10.1093/cdn/nzz068

Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Basa regut microbiota muhutano uye hutano. BMJ (Clinical research ed.), 361, k2179. doi.org/10.1136/bmj.k2179

Quagliani, D., & Felt-Gunderson, P. (2016). Kuvhara America's Fiber Intake Gap: Kukurukurirana Strategies Kubva kuChikafu uye Fiber Summit. American Journal of Lifestyle Medicine, 11 (1), 80-85. doi.org/10.1177/1559827615588079

Beukema, M., Faas, MM, & de Vos, P. (2020). Mhedzisiro yeakasiyana ekudya fiber pectin zvimiro pane gastrointestinal immune barriers: kukanganisa kuburikidza negut microbiota uye yakananga mhedzisiro pamasero edziviriro. Kuedza & molecular mushonga, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2

Larsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Mhedzisiro yepectin pakupona kweprobiotic Lactobacillus spp. mumajisi emudumbu ane hukama nemaitiro avo uye maitiro emuviri. Chikafu microbiology, 74, 11-20. doi.org/10.1016/j.fm.2018.02.015

Nhungamiro Yekutsiva Zvokudya: Kuita Sarudzo Hutano

Nhungamiro Yekutsiva Zvokudya: Kuita Sarudzo Hutano

by | Zvokudya, udyo

"Kune vanhu vari kutsvaga kuvandudza hupenyu hwavo, kutsiva chikafu chine hutano chingave nhanho iri nyore kune hutano huri nani?"

Zvokudya zvinotsiva

Zvokudya zvinotsiva

Kudya zvakanaka hazvirevi kurega zvokudya zvaunofarira. Chimwe chekunakirwa nekubika kumba kuisa chimiro chako pandiro yega yega. Vanhu vanokurumidza kuona kuti vanoda chikafu chine hutano chinotsiva kune chepakutanga chakanyanya-mafuta, shuga-yakawanda, kana yakakwira-sodium zvigadzirwa. Hutano swaps inogona kuunzwa zvishoma nezvishoma kutendera kuravira kuchinjika. Zvinokwanisika kuderedza:

  • Calories
  • Mafuta asina kunaka
  • Sodium
  • Yakanatswa shuga

Kungogadzira smart swaps inotsiva zvimwe zvinongedzo nezvimwe zvinobatsira.

Ingredients Zvokudya Zvine Utano

Mabikirwo ndiwo uwandu hwezvikamu zvawo. Chikafu chakagadzirwa nemishonga yakawanda chinowedzera chikafu chayo chehutano kana husina hutano. Ingredients yakakwirira mumakoriyori, mafuta akazara, shuga yakawedzerwa, uye / kana sodium inogona kuita kuti dhishi ive shoma. Nekugadzira matsinhano echikafu, vanhu vanogona kushandura chikafu chine macalorie akawanda, chine mafuta akawanda, chine shuga kuita chimwe chinhu chinovaka muviri. Kana ichiitwa nguva dzose kugadzirisa uku kunotungamirira kukuchinja kwemaitiro ehutano kwenguva refu. Kuita zvigadziriso zvidiki zvinotungamira mukuvandudzika mukutonga uremu, hutano hwemoyo, uye njodzi yezvirwere zvisingaperi.

Kutsiva Mafuta Asina Hutano neMafuta

  • Mafuta chinhu chinodiwa, zvisinei, kudya kwakanyanya mumafuta akazara kwakabatanidzwa nengozi yekuwedzera kwechirwere checoronary artery, (Geng Zong, et al., 2016)
    uye high cholesterol mazinga. (American Heart Association. 2021)
  • Zvokudya zvakaita sebhota, kokonati mafuta, uye mafuta emafuta mamwe emafuta anonyanya kushandiswa.
  • Sezvineiwo, tsvagiridzo inoratidza kuti kudya mamwe mafuta asina unsaturated kunowanzo kubatanidzwa nehutano hwakanaka hwemwoyo uye kuderera kwekufa kwese. (Harvard TH Chan Chikoro cheHutano Hwevanhu. 2016)
  1. Panzvimbo pekubika nebhota, edza kushandisa applesauce, mashed avocados, kana mabhanana mashed.
  2. Izvi zvinomera-zvakavakirwa dzimwe nzira hazviremedze muviri nemafuta akazara.
  3. Edza kushandisa hafu yebhota nehafu imwe nzira yekucheka macalorie nemafuta.
  4. Pakubika, edza kusautéing, kugocha, kana pan-frying mumafuta emuorivhi kana avocado.
  5. Ose ane hutano hwemonounsaturated mafuta.
  6. Mafuta aya anogona kushandiswa kunyudza chingwa nechisvusvuro kana kuti snack inokurumidza.
  7. Makwenzi matsva kana dash yevhiniga yebharisamu inogona kuwedzera kunaka.

Yakanatswa Shuga

Kunakidzwa nemasiwiti kunogona kuve neutano, asi chinangwa ndechekuziva kuti yakawanda sei yakacheneswa shuga inodyiwa. Sweet flavour inotumira zvikwangwani kune mibairo nzvimbo muuropi, ichiwedzera kushamwaridzana kwakanaka neshuga. Zvisinei, kudya huwandu hweshuga kunogona kutungamirira kune:

Edza kudzora kuti shuga yakawanda inopinda sei.

  1. Funga kuwedzera kuwedzera pashuga mune zvakabikwa nekuwedzera zvikamu zvitatu kubva muzvina kana hafu yeshuga.
  2. Edza kushandisa muchero mutsva sechisikigo chinotapira.
  3. Mashed date anowedzera caramel-like flavour pasina spiking shuga yeropa seshuga chena.
  4. Maple syrup ndeimwe nzira.
  5. Edza nesarudzo uye musanganiswa kuti uchengetedze shuga dzakanatswa kune shoma.
  6. Pasoda kana zvimwe zvinwiwa zvinotapira, funga kuenda hafu nemvura inopenya nesoda kana muto.
  7. Svika mvura nemuchero nekuinyudza mumudziyo wekupinza kana bhodhoro.

Sodium

munyu ndechimwezve chinowanzoitika mukudya kwega. Sodium inokonzeresa kuwanda kweBP, kurova kwemoyo, uye sitiroko.

  • CDC inopa mazano ekuti kuderedza sodium kunogona sei kuvandudza hutano. (Centers for Disease Control and Prevention. 2018)
  • Ruzhinji rwemamwe maruva uye zvinonhuwira zvinogona kuwedzera kunaka kwekudya.
  • Tenga kana gadzira zvakasiyana-siyana zvinosanganiswa.
  • Semuenzaniso, kumini, chipfu, oregano, uye tsvuku tsvuku tsvuku zvinogona kupinza ndiro kana musanganiswa we thyme, paprika, garlic powder, uye onion powder inogona kuwedzera manotsi anonaka.
  • Chidzidzo chakawana kuti kuwedzera muto weremoni kumabikirwo kunogona kuderedza sodium yemukati uye kuwedzera tanginess. (Sunkist Varimi. 2014)

Zviyo Zvese

Vanhu havafanire kusarudza mupunga webrown kana pasta yegorosi pakudya kwega kwega asi edza kusarudza zviyo zvakakwana hafu yenguva. Chikafu chinotsiviwa chinogona kubatsira kuzadzisa chikamu chepakati chinosanganisira:

  • Popcorn kana gorosi rese crackers panzvimbo yemafuta akacheneswa eupfu.
  • Whole wheat pizza crust pachinzvimbo chenguva dzose crust.
  • Tsiva mupunga webrown kune chena mu-stir-fries kana casseroles.
  • Oatmeal panzvimbo yezviyo zvakanatswa.
  • Yese gorosi pasta ye spaghetti uye meatballs kana zvimwe pasta ndiro.
  • Quinoa sendiro yepadivi pachinzvimbo chemupunga chena kana couscous.

Zviyo zvakawanda zvakaenzana nefiber yakawanda uye B mavhitaminzi kubatsira kuchengetedza simba, kudzivirira shuga yeropa spikes, uye kukurudzira hutano hwekugaya. Kudya zviyo zvakawanda zvakabatanidzwa nenjodzi yakaderedzwa yechirwere chemoyo (Caleigh M Sawicki, nevamwe. 2021) uye njodzi yakaderera yegomarara rekoloni. (Glenn A. Gaesser. 2020)

Kuwana musanganiswa wakakodzera weimwe neimwe yeaya anotsiva kunotora nguva. Enda zvishoma nezvishoma uye kuravira kazhinji kuti uone kuti imwe neimwe inotsiva inobata sei kuravira uye magadzirirwo erecipe.

Kuwedzera Metabolism

References

Zong, G., Li, Y., Wanders, AJ, Alssema, M., Zock, PL, Willett, WC, Hu, FB, & Sun, Q. (2016). Kudya kwemunhu akazara mafuta acids uye njodzi yecoronary heart disease muUS varume nevakadzi: maviri anotarisirwa longitudinal cohort zvidzidzo. BMJ (Clinical research ed.), 355, i5796. doi.org/10.1136/bmj.i5796

American Heart Association. Mafuta akazara.

Harvard TH Chan Chikoro cheHutano Hwevanhu. Mafuta ekudya akasiyana, njodzi dzakasiyana dzekufa.

Faruque, S., Tong, J., Lacmanovic, V., Agbonghae, C., Minaya, DM, & Czaja, K. (2019). Iyo Dose Inogadzira Chepfu: Shuga uye Kufutisa muUnited States - Ongororo. Chinyorwa chePolish chekudya uye chikafu sainzi, 69 (3), 219-233. doi.org/10.31883/pjfns/110735

Harvard Health Publishing. Ngozi inotapira shuga.

American Heart Association. Shuga yakawanda sei yakawandisa?

Centers for Disease Control and Prevention. Maitiro ekudzikisa Sodium Kudya.

Sunkist Varimi. Sunkist Growers and Chefs kubva kuJohnson & Wales University Inoburitsa New S'alternative® Research.

Sawicki, CM, Jacques, PF, Lichtenstein, AH, Rogers, GT, Ma, J., Saltzman, E., & McKeown, NM (2021). Yese- uye Yakanatswa-Zviyo Kushandiswa uye Kuchinja Kwenguva refu muCardiometabolic Risk Factors muFramingham Offspring Cohort. Nyaya yezvokudya zvinovaka muviri, 151 (9), 2790-2799. doi.org/10.1093/jn/nxab177

Gaesser GA (2020). Zvose Zviyo, Zviyo zvakanatswa, uye Ngozi yeCancer: Ongororo Yakarongeka yeMeta-Kuongorora kweObservational Studies. Nutrients, 12(12), 3756. doi.org/10.3390/nu12123756

Peanut Butter Sandwich Alternatives

Peanut Butter Sandwich Alternatives

by | Zvokudya, Supplements

Kune vanhu vane allergies yenzungu, kutsvaga imwe nzira yenzungu kunogona kugutsa sesangweji chaiyo yakarukwa kana yakapwanyika peanut butter?

Peanut Butter Sandwich Alternatives

Peanut Butter Sandwich Alternatives

Kune vanhu vasingakwanise kuve nepeanut butter sandwich nekuda kweallergies, kune hutano hunogutsa dzimwe nzira. Tree nut butter, bota remhodzi, uye nyama inonaka zvese zvinogona kugutsa zvishuwo zvesangweji uye kupa chikafu. Heano maitiro mashoma ane hutano, ane hutano ekuyedza:

Sunflower Seed Butter neJam, Jelly, kana Preserves

Hamu uye Cheese, Grainy Masitadhi paRye Bread

  • Kuwana ham uye chizi kubva mudeli kunogona kuve nekusvibiswa-kusvibiswa nemagetsi panguva yekucheka uye kurongedza.
  • Yakagadzirirwa uye yakachekwa ham uye chizi ibheti yakachengeteka maererano nealeji.
  • Zvinokurudzirwa kuverenga iyo ingredient label yezvingangoita allergenic, sezvo kugadzirisa muzvivakwa kunogona kuve nekuyambuka-kusvibiswa nyaya. (William J. Sheehan, et al., 2018)

Turkey, Tomato, Lettuce, uye Hummus pane Yese Zviyo Chingwa

  • Izvo zvakafanana ndezvechokwadi kune turkey uye inokurudzirwa kutenga prepackaged uye yakachekwa.
  • Tarisa zvinongedzo kuti uone zvinogoneka.
  • Hummus inogadzirwa kubva kune chickpeas / garbanzo bhinzi uye tahini / pasi sesame mbeu.
  • Hummus inouya mumhando dzakasiyana-siyana dzinogona kushandiswa sedhipi kana kupararira.
  • Kunyange zvazvo chick peas ' inhengo yemhuri ye legume, hummus inogona kushivirirwa nemishonga yenzungu. (Mathias Cousin, et al., 2017)
  • Bvunza nemupi wehutano kana usina chokwadi.

Pita Pocket ine Salad uye Hummus

  • Pita pockets dzakanaka ne hummus yakazadzwa nayo miriwo.
  • Ichi chinonaka chinonaka chehomwe sandwich chakatakurwa neprotein, fiber mavhitamini, uye zvicherwa.

Soy Butter uye Banana Slices paWhole Wheat Bread

  • Soy butter inzira yakakurumbira kune nzungu butter. (Kalyani Gorrepati, et al., 2014)
  • Yakagadzirwa kubva ku soya beans, bhotela izere nefiber, mapuroteni, uye ane hutano mafuta.
  • Iro bhotela rinogona kuparadzirwa pachingwa chegorosi uye rakaiswa zvimedu zvebhanana kwemangwanani kana masikati.

Tahini Sesame Seed Butter On A Roll with Shredded Broccoli and Carrots

  • Tahini inogadzirwa kubva mhodzi dzeSesame.
  • Inogona kuparadzirwa pamupumburu ine shredded broccoli uye makarotsi kune ine hutano crunchy, fiber-rich, protein-filled sandwich.

Almond Butter uye Sliced ​​Apples

  • Edza sarudzo isiri-sandwich yekudya kwemasikati kana sechikafu.
  • Iri bota rinogadzirwa kubva kumaarumondi, ari nzungu dzemuti.
  • Almond butter yakapfuma mufiber, vhitamini E, uye mafuta ane hutano.
  • Maarumondi ane zvinovaka muviri zvakanyanya pacalorie yenzungu dzemuti. (Almond Board yeCalifornia. 2015)

Cashew Butter paChirungu Muffin ine Raisin

  • Iri bhotela rinogadzirwa kubva kumacashews, muti wemuti, saka rakachengeteka kune vanhu vane peanut allergies asi kwete zvevanhu vane mhombwe. (American Academy yeAllergy, Asthma uye Immunology. 2020)
  • Cashew butter pane inopisa Chirungu muffin ine mazambiringa akaomeswa pamusoro kuitira kukwidziridzwa kwesimbi inoyeuchidza nezvekinamoni roll.

Pumpkin Seed Butter uye Huchi Sandwich

  • Pumpkin butter inogadzirwa kubva munyama yeorenji yenhanga.
  • Mhodzi yebhota inogadzirwa nekugocha mhodzi dzenhanga uye kudzikuya kuti dziite bhotela.
  • Mhodzi yemhodzi inogona kuparadzirwa pachingwa uye ichidirwa nehuchi pamusoro kuitira kudya kunovaka muviri uye kunonaka.

Kune zvinonaka zvine hutano peanut butter dzimwe nzira dzinogona kusanganiswa, kufananidzwa, uye kuvandudzwa mumasengweji akasiyana anogutsa. Vanhu vanokurudzirwa kubvunza mutarisiri wavo wehutano kana chiremba wezvekudya kana nyanzvi yezvekudya kuti vawane zvinovaitira.

Sarudzo Dzakangwara, Hutano Huri Nani

References

Lavine, E., & Ben-Shoshan, M. (2015). Allergy kumbeu yesunflower uye sunflower butter senzira yakarongwa yekukurudzira. Allergy, asima, uye kiriniki immunology: Official Journal yeCanadian Society of Allergy uye Clinical Immunology, 11 (1), 2. doi.org/10.1186/s13223-014-0065-6

US Department of Agriculture: FoodData Central. Mbeu, sunflower seed butter, nemunyu wakawedzerwa (Inosanganisira zvokudya zve USDA's Food Distribution Program).

Sheehan, WJ, Taylor, SL, Phipatanakul, W., & Brough, HA (2018). Zvakatipoteredza Chikafu Kuratidzwa: Ndeipi Ngozi yeKliniki Reactivity Kubva Muchinjika-Kubata uye Ndeipi Ngozi Yekunzwa. Magazini ye allergy uye kliniki immunology. Mukuita, 6 (6), 1825-1832. doi.org/10.1016/j.jaip.2018.08.001

Gorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Plant-based butters. Nyaya yezvokudya sainzi uye tekinoroji, 52 (7), 3965-3976. doi.org/10.1007/s13197-014-1572-7

Cousin, M., Verdun, S., Seynave, M., Vilain, AC, Lansiaux, A., Decoster, A., & Sauvage, C. (2017). Phenotypical characterization yenzungu-allergic vana vane misiyano mukuyambuka-allergies kune nzungu dzemuti uye mamwe maruva. Pediatric allergy uye immunology: Kuburitswa kwepamutemo kweEuropean Society yePediatric Allergy uye Immunology, 28 (3), 245-250. doi.org/10.1111/pai.12698

Almond Board yeCalifornia. Nutrient kuenzanisa chati yemiti yemiti.

American Academy yeAllergy, Asthma uye Immunology. Zvese zvaunoda kuti uzive nezve muti nut allergy.

Food Energy Density: EP Back Clinic

Food Energy Density: EP Back Clinic

by | Zvokudya, Supplements

Uropi nemuviri zvinoda macronutrients anosanganisira makabhohaidhiretsi, mafuta, uye mapuroteni muhuwandu hwakakodzera kupa simba muviri. Inenge hafu yemakoriyumu inofanira kubva kumacarbohydrates, 30% kubva kumafuta, uye 20% kubva kumapuroteni. Chikafu simba density ndiyo uwandu simba, inomiririrwa nenhamba yemakoriyori, mune imwe chiyero chekuyera.

Food Energy Density: EP's Functional Chiropractic Team

Food Energy Density

Kuwanda kwesimba kunotarirwa nehuwandu hwema macronutrients - mapuroteni, mafuta, makabhohaidhiretsi, fiber, uye mvura.

  • Zvikafu zvine simba-dense zvakakwirira mumakoriyumu pakushumira.
  • Zvokudya zvine huwandu hwakawanda hwefiber nemvura zvine density yakaderera.
  • Zvokudya zvine mafuta akawanda zvine simba rakawedzerwa.
  • Muenzaniso wechikafu chepamusoro-simba-density chikafu nekuda kwehuwandu hwekoriori kubva kushuga, mafuta, uye diki yekushumira saizi.
  • Muenzaniso wezvokudya zvakaderera-simba-density ispinachi nokuti inongova nemacalorie mashoma mundiro yose yemashizha espinachi mbishi.

Energy Dense Foods

Zvikafu zvine simba-dense zvine huwandu hwakawanda hwemacalorie / simba pagiremu. Iwo anowanzo akakwirira mumafuta uye akaderera mumvura. Mienzaniso yezvokudya zvine simba-dense inosanganisira:

  • Dairy yakazara-mafuta
  • Butter
  • Cheese
  • Nut butter
  • Mafuta akacheka nyama
  • Miriwo ine sitachi
  • Masosi akakora
  • Nuts
  • Mbeu

Zvikafu zvishoma-zvinovaka muviri zvinosanganisira:

  • Sweets
  • Zvokudya zvakakangwa zvakadzika
  • machipisi
  • Pasita
  • Crackers
  • Chips

Zvokudya zvakaita sesobho uye zvinwiwa zvinogona kunge zvakakwirira kana kuderera simba density zvichienderana nezvinosanganiswa. Soups-based soups nemuriwo kazhinji ane low density ukuwo soups dzakarukwa dzine simba-dense. Mukaka usina mafuta hauna kukora kupfuura mukaka wenguva dzose, uye soda yekudya haina kuoma pane soda yenguva dzose.

Low Energy Dense Foods

  • Zvokudya zvine simba shoma zvinosanganisira high-fiber green uye miriwo ine mavara.
  • Zvokudya zvine simba rakaderera kazhinji zvinovaka muviri-dense, zvinoreva kuti vane zvakawanda zvinovaka muviri pakukura kwesevhisi.
  • Michero yakawanda, michero, uye miriwo zvine macalorie mashoma, ane fiber yakawanda, uye akazara nemavhitamini nemamineral.
  • Zvokudya zvakakwirira mumvura zvakaita semichero yecitrus nemavise kazhinji zvine simba shoma.
  • Zvikafu zvakaderera-calori kazhinji zvine simba rakaderera, asi kwete nguva dzose.
  • Izvo zvakakosha kuti uverenge zvinovaka muviri kuti uzive kuti mangani macalorie ari kupihwa zuva nezuva.

Weight Management

  • Weight manejimendi ndeyekutarisa kuti mangani macalorie anotorwa mukati uye mangani macalorie akapiswa.
  • Kuzadza pazvokudya zvine simba shoma rinoita kuti muviri unzwe kugutsikana uchidya mashoma epamusoro-density macalorie.
  • Ronga kudya kwese kuitira kuti zvinosanganisira chikafu chine simba rakaderera uye nepamusoro mune zvinovaka muviri.
  • Nekudaro, izvo zvinopesana zvinogona kuitika kana vanhu vakadya zvakanyanya-yakaderera-simba-dense chikafu, vanoda huwandu hukuru hwechikafu kuti vazadze, uye semhedzisiro, vanotora macalorie akawanda.
  • Izvi hazvina kunaka pakuderedza uremu, asi zvinogona kubatsira kana uchiedza kuwedzera uremu.
  • High-energy-dense zvokudya zvinovaka muviri zvinosanganisira makopeya, nzungu, nemhodzi.

Kugadzirisa Mazano

Wedzera Zvimwe Zvibereko uye Miriwo Mundiro

  • Inenge hafu yeplate inofanira kuvharwa ne-low-calorie michero nemiriwo.
  • Berries inotapira uye inonaka uye inopa antioxidants
  • Siya chikamu chechina chendiro yeprotein, uye chikamu chasara chinogona kuchengetedza kudya kwesitashi sepasta, mbatatisi, kana mupunga.
  • Kudya michero yakawanda uye miriwo inozadza zvishoma muviri zvichitungamira mukudya zvishoma zvine simba-dense chikafu.
  • Vanodya vanofanirwa kuyedza akasiyana mabikirwo, munguva pfupi kana gare gare, ivo vachawana chimwe chinhu chavanonakidzwa nacho.

Tanga neSaradhi kana Bhodhoro reMuto Wakajeka

  • Soups nemasaladhi zvinozadza muviri pamberi pekosi huru-yakasimba senge pasta, pizza, kana chimwe chikafu chine macalorie akawanda.
  • Dzivisa heavy cream-based salad dressings uye creamed soups.
  • Mvura ine zero macalorie uye kunwa magirazi mashoma kunogona kubatsira kudzvanya nzara kusvika kudya kunotevera, kana a low-density snack.

Kubva Kubvunzana Kuchinja

References

www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

Fernandez, Melissa Anne, uye André Marette. "Zvinogona Kubatsira Hutano Kubatanidza Yogurt uye Zvibereko Zvichibva paProbiotic uye Prebiotic Properties." Kufambira mberi mune zvinovaka muviri (Bethesda, Md.) vol. 8,1 155S-164S. 17 Ndira 2017, doi:10.3945/an.115.011114

Horgan, Graham W et al. "Maitiro emapoka echikafu akasiyana pakudya kwesimba mukati uye pakati pevanhu." European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1

Hubbard, Gary P et al. "Ongororo yakarongeka yekuteerera kune oral nutritional supplements." Clinical chikafu (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020

Prentice, AM. "Kushandiswa kwemafuta ekudya uye kuwanda kwesimba uye zvinozoitika pane substrate flux uye kudya." The American Journal of Clinical Nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S

Slesser, M. "Simba nechikafu." Basic life sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15

Specter, SE et al. "Kuderedza simba reice cream hakurevi kuderedzwa kugamuchirwa kana kupa muripo mushure mekuratidzwa kakawanda." European Journal of Clinical Nutrition vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627

Westerterp-Plantenga, M S. "Mibairo yekuwanda kwesimba rekudya kwemazuva ese pakutora simba kwenguva refu." Physiology & maitiro vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030

Kuita Saladhi Inogutsa: El Paso Back Clinic

Kuita Saladhi Inogutsa: El Paso Back Clinic

by | Zvokudya, udyo

Saladhi inogutsa inzira yakanaka yekuwana michero yakawanda nemiriwo yakakwirira muvhitamini, zvicherwa, uye fiber. Saladhi inoshandisa zvigadziro zvakakodzera inogona kuva kudya kwekuzadza. Nekupisa kwezhizha kunopinda mukati, kugadzira saladhi inokurumidza, inogutsa uchishandisa zvaunofarira zvinongedzo zvinogona kubatsira kutonhora, kudzorerazve mvura, uye kuwedzera muviri. 

Kuita Saladhi Inogutsa: EP Functional Chiropractic Clinic

Kugadzira Salad Inogutsa

vachiwaridza Greens

  • Tanga nemashizha ane mashizha.
  • Izvo zvakaderera mumakoriori uye ine hutano sosi yefiber.
  • Mhando dzakasiyana dzinosanganisira iceberg lettuce, lettuce yemashizha, sipinashi, escarole, romaine, kale, uye butter lettuce.
  • The rima rakasvibira kupa zvakawanda zvinovaka muviri.

Vegetables

  • Makarotsi, mhiripiri, bhinzi bhinzi, eggplant, Brussels nhungirwa, broccoli, cauliflower, makabheji, zucchini, matomatisi, magaka, hanyanisi, kana scallions.
  • Muriwo wakabikwa mbishi kana wakabikwa uriwedzero wakanaka.
  • Muriwo wakabikwa wasara uchashanda.
  • Miriwo ine mavara akajeka ane flavonoids akapfuma mune antioxidants, fiber, mavitamini, uye zvicherwa.
  • Sarudza mavara ose wowedzera maviri kana matatu hafu-mukombe servings.

Zviyo – Starch

  • wedzera zviyo zvese or starchy miriwo.
  • Kudyiwa kwezvakabikwa:
  • Zviyo zvakakwana semupunga webrown, bhari, kana quinoa.
  • Miriwo ine sitachi yakaita sembatatisi yakagochwa kana butternut squash yakabikwa.
  • Izvi zvinopa fiber, makabhohaidhiretsi akaomarara, mavhitaminzi, uye mamineral.

muchero

  • Zvibereko kana mabheri, blueberries, raspberries, blackberries, pomegranate mbeu, maapuro zvimedu, maranjisi, mazuva, uye mazambiringa akaomeswa anogona kuwedzera mavitamini, fiber, uye antioxidants.
  • Imwe hafu yekapu yeapuro zvimedu ine 30 macalorie.
  • Imwe hafu yekapu yemabheri ine anenge makumi mana macalorie.

Protein

  • Zai rakabikwa zvine mapuroteni akanaka kwazvo.
  • Kushandiswa kwemombe yakaonda, shrimp yakabikwa, tuna, zamu rehuku, cheese strips, bhinzi kana nyemba, hummus, tofu, kana cottage cheese.
  • Ngwarira saizi yechikamu.
  • Chikamu chechina chenyama yehuku yakachekwa kana zai rimwe chete richawedzera 75 calories.
  • Hafu yegaba retuna inowedzera anenge makumi masere macalorie.
  • Zvichienderana kana iri mafuta mashoma, maounzi maviri e cubed kana shredded mozzarella kana cheddar cheese anogona kuwedzera mazana maviri makorikori.

Nzungu kana Mbeu

  • Maarumondi, macashews, walnuts, pecans, sunflower, manhanga, kana mhodzi dzechia dzakanakira kuwedzera crunch.
  • Nzungu dzese dzinowedzera mapuroteni uye moyo-utano polyunsaturated uye monounsaturated fatty acids.
  • Imwe-chisere kapu yenzungu inowedzera kutenderedza makumi mapfumbamwe macalorie.
  • Walnuts ine omega-3 fatty acids.

Saladi Kupfeka

  • Wedzera kupfeka saladhi.
  • Imwe punipuni yenguva dzose yekutengesa saladhi kupfeka inowedzera 50 kusvika ku80 makorikori.
  • Mafuta akaderera uye akaderedzwa-calori mapfekero anowanikwa.
  • Shandisa lemon ichangobva kusvinwa kana lime juice.
  • Gadzirai kupfeka avocado, walnut, kana extra virgin olive oil.

Yakaderera-Carbohydrate Taco Salad

Ichi chikafu chiri nyore. Nyama inogona kugadzirirwa mberi kana kusara kubva kune imwe kudya.

Ingredients

  • Imwe pondo yakaonda pasi nyama yemombe - 85% kusvika 89% yakaonda.
  • Chipunu chimwe chehupfu hwechili.
  • Munyu uye pepper, kuravira.
  • Anyanisi akasvibira, akachekwa nezvikamu zvichena uye zvakasvibirira zvakaparadzaniswa.
  • Mumwe musoro we lettuce, wakachekwa.
  • Imwe tomato yepakati, yakachekwa.
  • Rimwe avocado, rakachekwa.
  • Optional - imwe 4-ounce gaba remaorivhi akachekwa.
  • 1 1/2 makapu e grated mafuta-isina cheddar, Monterey Jack cheese, kana musanganiswa.
  • 1/2 mukombe mafuta-isina Greek kana plain yogati.
  • 1/2 mukombe salsa.

Kugadzirira

  • Bika nyama yemombe mu skillet ine chipfu, chikamu chichena chehanyanisi, uye munyu uye mhiripiri.
  • Kana yaibva, vhara pani.
  • Muhombe yesalad mbiya, sanganisa green hanyanisi, lettuce, tomato, avocado, uye maorivhi.
  • Wedzerai nyama nechizi uye musanganise zvinyoronyoro pamwe chete.
  • Pamusoro nemadhoropu emafuta-akaderera kana akaderedzwa-calori yakashapa kirimu, yogati, kana salsa.
  • Edza dzimwe nyama senge turkey, huku, kana nguruve.
  • Nokuda kwechisarudzo chezvinomera, shandura nyama yepasi nebhinzi kana textured yemiriwo protein.
  • Kuwedzera bhinzi kuchawedzera fiber, mapuroteni, uye yakazara macarbohydrates.

Zviratidzo zvemuviri Decoded

References

Chambers L, McCrickerd K, Yeomans MR. Kugadzirisa chikafu chekuguta. Maitiro muChikafu Sayenzi & Tekinoroji. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, BD et al. "Kushandiswa kwemwaka wesalad miriwo nemichero mitsva zvine chekuita nekukura kwechirwere chemoyo negomarara." Hutano hweveruzhinji chikafu vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Hass avocado kuumbwa uye zvingangoita hutano mhedzisiro. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, Liane S et al. "Salad uye kuguta. Mhedzisiro yenguva yekushandiswa kwesaladhi pakudya kwesimba rekudya. " Appetite vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., nevamwe. "Kushandiswa kweSaradhi muUS Zvatinodya muAmerica, NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), Kukadzi 2018.

Yen, P K. "Nutrition: salad sense." Geriatric nursing (New York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8

Kutsvaga Kudya Kwakakodzera KweCardiometabolic Syndrome (Chikamu 2)

Kutsvaga Kudya Kwakakodzera KweCardiometabolic Syndrome (Chikamu 2)

by | Chiropractic, chisingaperi Pain, Mamiriro Ekutongwa, Zvokudya, Functional Medicine, utano, Mishonga, Video, Viscerosomatic Reflex, Wellness

ziviso

Dr. Jimenez, DC, anopa nzira yekuwana nayo kudya kwakakodzera kwecardiometabolic syndrome mune iyi 2-part series. Zvinhu zvakawanda zvakatipoteredza zvinowanzoita basa muhutano hwedu uye hutano. Mumharidzo yanhasi, tinoenderera mberi nekukurukura kuti majini anotamba sei ne cardiometabolic diet. Part 1 wakatarisa kuti rudzi rwese rwemuviri rwakasiyana sei uye kuti cardiometabolic diet inoita sei basa rayo. Isu tinotaura nezvevarwere vedu kune vane certified varapi vekurapa vanopa aripo marapirwo ekurapa kune vanhu vanorwara nechirwere chisingaperi chine chekuita nekubatana kwemetabolic. Tinokurudzira murwere wega wega pazvinenge zvakakodzera nekuvaendesa kune vanosanganisirwa varapi maererano nekuongororwa kwavo kana zvavanoda. Isu tinonzwisisa uye tinobvuma kuti dzidzo inzira inoshamisa kana tichibvunza mibvunzo yakakosha yevanotipa pachikumbiro uye nemvumo yemurwere. Dr. Alex Jimenez, DC, anoshandisa ruzivo urwu sebasa rekudzidzisa. Disclaimer

 

Omega-3s & Genes

Dr. Alex Jimenez, DC, anopa: Takaona kuti mafuta ehove kana omega-3s anogona kuderedza triglycerides, diki-density LDL, uye dzimwe nguva kuderedza LDL uye kuchengetedza HDL ichidzorwa. Asi zvidzidzo izvi zvaive zvadzoka pavakanga vachiwedzera nehuwandu hweiyo DHA / EPA reshiyo. Asi ndicho chinhu chinofanira kucherechedzwa; chidzidzo chacho chakaratidza kuti kuvapa mafuta ehove kunoderedza density yavo diki LDL uye triglycerides. Vakaona zvakare kuti kana vakavapa chirongwa chekudya chakaderera chemafuta, uye kudya kwakaderera kwemafuta, vakawana kwakadzikisa LDL yavo uye diki density LDL. Kudya zvine mafuta zvine mwero kwakaderedza LDL yavo, asi kwakawedzera uwandu hwavo hudiki hweLDL. Uye vakawana kuti avhareji yekunwa doro yakadzikisa HDL yavo uye yakawedzera LDL yavo. Saka icho hachisi chiratidzo chakanaka pazvinoitika. Saka zvakapesana nezvaunoda kuti zviitike nekudya zvine mwero kunwa doro kana chirongwa chekudya.

 

Saka kudzokera kuAPO-E4 mumuviri, jena iri raizokanganiswa sei pakubata nehutachiona hwehutachiona senge herpes kana maronda echando? Saka zvidzidzo zvekutsvagisa zvakaratidza kuti APO-E4 uye herpes simplex one mavhairasi anogona kukanganisa huropi matishu. Saka tsvagiridzo iyi inoratidzawo kuti varwere vane APO-E4 vanonyanya kutapukirwa nehutachiona hweherpes. Uye rangarira, herpes simplex one virus ndiyo inokonzera maronda anotonhora. Zvakadini neHSV uye dementia? Izvozvo zvingapindirana sei nemuviri? Tsvagiridzo inoratidza kuti HSV inowedzera njodzi yedementia. Uye izvo zvinofungwa ndezvekuti kungofanana nehutachiona hweherpes hunogona kubuda uye hunokonzera maronda anotonhora, hunogona kuratidza mukati, uye iwe unogona kuwana zvikamu izvi apo HSV inotanga kushanda muuropi, iyo inogona kukonzera mamwe ehutachiona hwekushaya pfungwa kana Alzheimer's. chirwere.

 

APO-E & Kutsvaga Kudya Kwakakodzera

Dr. Alex Jimenez, DC, anopa: Uye pane ongororo yakaratidza kuti kana ukapa varwere vane dementia antivirals, zvinoderedza njodzi yekubatwa nedementia. Saka tinoita sei neAPO-E genotype? Kana uine APO-E2, APO-E3, kana APO-E4, unogona kuvatanga pane chirongwa che cardiometabolic food. Kana ivo vari pakudya kweSAD, iyo yakajairwa yekudya kweAmerica, wozovaisa pachirongwa chekudya che cardiometabolic ipfungwa yakanaka. Rinozotanga kuvashandura munzira kwayo. Zvakadini nekuwedzera kufunga kana vaine APO-E3/4 uye APO-E4/4? Pane zvikonzero zviviri zvaunofanira kusvetukira pane izvi. Vanozvifarira zvakanyanya kana iwe uchigadzirisa chikafu kune genetics yemurwere. Saka kana iwe uchigona kuti, teerera, isu tine majini ako, uye tinoziva kuti ungaita zvirinani kana uine yakaderera mafuta akazara, kana iwe ukasaita zvakanaka padoro X, Y, kana Z, zvinoita kuti vabhadhare. kutarisisa zvakanyanya.

 

Nekuti ikozvino yave munhu. Hazvina kufanana, "Hei, munhu wese, ingodya zvine hutano." Yakanyanya kurongeka kune yako genetics. Saka, icho chingave chikonzero chekutanga izvi kubva pakuenda-kuenda. Asi vatore pane chirongwa che cardiometabolic chikafu, uye vanofanirwa kutanga kunzwa zvirinani. Asi isu taizotanga nekuisa chinhu chose mukuona kuti iyi APO-E3/4 uye APO-E4/4 haisi mutongo werufu. Icho chinongedzo chekuti unopindura sei kune nharaunda yako uye izvo zvatinofanira kungwarira. Hazvireve kuti uchabatwa neAlzheimer's. Ruzhinji rwevanhu vane Alzheimer's havana APO-E4. Iwe une njodzi yakakura yekuwana Alzheimer's kana uine APO-E4. Uye ndipo apo mushonga unoshanda unouya kuzovaisa panjodzi.

 

Kutsvaga Kudya Kwakakodzera Kwauri

Dr. Alex Jimenez, DC, anopa: Isu tinokurudzira chikafu chakaderera checarbohydrates kana chepamusoro glycemic index chikafu. Uye chirongwa chekudya uye chikafu chakasiyana, asi varwere vanochidaidza kuti chirongwa chekudya nekuti chikafu chine zvirevo zvisina kunaka. Saka tinonzvenga izwi rekuti kudya nekuti kana vanhu vakarinzwa kana kuritaura, vamwe vanokonzereswa naro. Iwe une vanhu vane dambudziko rekudya uye vanhu vane ruzivo rwakaipa nekudya. Mafuta akaderera uye chirongwa chekudya chakaderera chemafuta kana kurudziro chinhu chekufunga uye kuva nehasha ne omega-3s. Uye kana ukatanga kupa omega-3s kuvarwere, zviri nani kutarisa mazinga eomega-3 avo uye kuona kana vatanga kuchinjika. Kana vakatanga kushanduka kune zviri nani, saka isu tinopa zano rakasimba pamusoro pedoro uye tarisa varwere ava nekuda kwekuderera kwekuziva; pane zvishandiso zvakasiyana zvaunogona kushandisa.

 

Kana zvasvika kune omega-3s, zviri nani kuita bvunzo yekuziva kuti uchengete ziso pane zvavanotaura. Saka kana ikatanga kudzikira, urikusvetukira munzira usati waita dambudziko guru. Uye nekuda kwenyaya yekuti havakwanise kubata nehutachiona hwehutachiona senge herpes. Uye nekuti hutachiona hweherpes hunogona kuita basa mukuwana dementia, unogona kufunga nezve lysine supplementation. Arginine inogona kuderedza lysine. Saka kana iwe ukapedzisira wadya mhodzi dzenhanga dzakawanda uye maarumondi akawanda uye chii chine huwandu hwepamusoro hwearginine, unogona kurwisa izvo nelysine. Uye tsvagiridzo yakaratidza kuti unoda anenge maviri magiramu elysine zuva nezuva. Asi rangarira, murwere wese akasiyana, saka usangokanda munhu wese palysine kana aine APO-E3/4, APO-E4, kana APO-E44 3 asi chimwe chinhu chekufunga.

 

Saka pfungwa dzekupedzisira paAPO-E uye chikafu. Pane zvidimbu zvakawanda zvepuzzle. Usarevesa uye uchiti une majini aya, saka unofanira kuita izvi. Ingoziva kuti kune akawanda akasiyana majini, mamwe akawanda akasiyana, uye ziva kuti haisi iyo nhangemutange inogona kuve nechekuita nemabatirwo anoitwa APO-E. Semuenzaniso, vakaita chidzidzo chakawana kuti vanhu muNigeria vaiva nehuwandu hweAPO-E4, uye APO-E4 ina haina kuwedzera njodzi yavo yekuora mwoyo. Saka kune zvimwe zvidimbu zvepuzzle, tarisa biomarkers uye ramba uchigadzirisa chirongwa. Zvadaro, tichakurukura kubata nevanhu vane high triglycerides uye high LDL.

 

Chii Chekuita NeAbnormal Lipids?

Dr. Alex Jimenez, DC, anopa: Saka unotora sei izvo zvisina kujairika lipid zvakawanikwa zvaunoona pamaprofiles evarwere vako, iwo ma biomarker, sezvatinoongorora tese? Uye iwe unogadzirisa sei chirongwa che cardiometabolic chikafu? Zvakadini zvezvakanakisa zve cardiometabolic chikafu chirongwa chauchaitira murwere wako mukupindura lipids yavo? Ngatitangei tiongorore zvinhu zvishoma zvatinoziva nezve maitiro ekugadzirisa chikafu lipids. Chekutanga, isu tinoziva kuti kana iwe ukaenda kubva kune yakajairwa chikafu cheAmerica kuenda kune cardiometabolic chikafu chirongwa. Iwe unobvisa iyo trans fatty acids, uye kana iwe ukabvisa iyo trans fatty acids, ipapo iwe uchaona kuderera kweLDL cholesterol triglycerides. Iwe uchawana kuvandudzwa muHDL; kuti uzvitaure neimwe nzira, kana kudya kwako kwakakwirira mu trans fatty acids, iwe uchava neLDL yakakwirira yaunayo, iwe uchava nepamusoro-soro triglycerides, uye iwe uchava neHDL yakaderera.

 

Maitiro Ekugadzirisa Kudya Kwako

Dr. Alex Jimenez, DC, anopa: Chii chimwe pamusoro pekugadzirisa kudya? Kana uine ketani yakareba mafuta acids asina polyunsaturated, iwe uchava nekuwedzera kweLDL yako uye triglycerides uye kuwedzera kana kusachinja muHDL cholesterol yako. Kune rumwe rutivi, isu tinotarisa zvakanyanya pane mapfupi ketani mafuta acids uye inoshanda mushonga. Saka kana uine mapfupi cheni yemafuta asidhi ari pasi pekabhoni gumi, unenge uine yakaderera LDL cholesterol triglycerides uye yakawedzera HDL. Saka iwe unogona kuona neiyo cardiometabolic chikafu chirongwa, nekutaura nemurwere, yavo mafuta sosi, unogona kutanga kukanganisa LDL cholesterol pasina anti-triglycerides, pasina imwe modulation kunze kwechikafu tsika. Uye zvino pakupedzisira, isu tinoziva iyo data kare uye mamwe echangobva kuitika meta-kuongorora kwekuchinja nyore shuga mukudya.

 

Isu tinoziva kuti izvo zvinogona, pachazvo, kuwedzera LDL cholesterol triglycerides, uye iwe unowana kuderera kweHDL. Saka ngatiisei izvi zvese muchirevo. Chii chatinoda kuita kuti varwere vedu vaderedze njodzi yecoronary artery chirwere kana atherosclerosis mafuta chirwere? Tinoda kuti LDL cholesterol yavo ive muchikamu chakaderera. Hatidi kuti iyo LDL ioxidized. Tinoda kuti HDL ive yepamusoro. Uye kana tikakwanisa kuwana triglycerides pasi kuburikidza nekuchinja kwekudya, zvino izvo zvinotipa zano rekuti vangave vasina kusashanda mu insulin metabolism. Zvino pakupedzisira, neomega-3 fatty acids kana kuwedzera omega-3 fatty acids kana mono-concentrated fatty acids, tinoderedza LDL cholesterol triglycerides, uye tichawana kuwedzera kweHDL cholesterol. Izvi zvine chekuita nekudzikira kwenjodzi yemoyo yakazvimirira pane lipid mazinga.

 

mhedziso

Dr. Alex Jimenez, DC, anopa: Izvozvo zviri kukanganisa sei muviri? Imhaka yekuti une madhiraivha ekuzvimba akazvimirira pane yako serum lipids ayo anozowedzera njodzi yako yeatherosclerosis chirwere. Inouya kune akazara mafuta uye mafuta emukati. Kuenzanisa mapuroteni, uye mafuta, hauna zvakawanda oxidative kusagadzikana kwakabatana nekuzvimba mushure mekudya. Nekudaro, kunyangwe iwe uine yakakwira LDL level, une mukana mushoma wekuve nekuwedzera oxidized LDL. Kubatanidza chikafu chine fibrous, antioxidants, nyama yakaonda, mashizha ane rima girinhi, uye zvinowedzera mukudya kune hutano zvinogona kubatsira kudzikisa LDL nemafuta acids mumuviri uye kuderedza zvese izvi comorbidities zvichikonzera nyaya kuhutano hwako uye hutano.

Saka, aya angori mamwe matipi uye matipi ekunyorerwa kwekudya kuderedza cardiometabolic syndrome. Uye isu tinokurudzira varwere vako kuti vawedzere mamwe magreens, legumes, nzungu, uye mhodzi, zvichiita kuti chirimwa-chikafu chikafu chive chinhu chikuru chehutano hwemoyo yavo.

 

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