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Health Coaching

Health Coaching inosanganisira murapi uye wehutano murapi anotsigira uye anobatsira vanhu vamwe svika hutano hwavo hwakanyanya uye unzwe zvakanyanya kunaka kwavo kuburikidza ne yakagadziriswa chikafu uye mararamiro chirongwa chinosangana nezvinodiwa zvavo zvakasiyana nezvinangwa.

Zvehutano coaching hazvitarise nezvekudya kumwe chete kana nzira yekurarama.

Kubatanidza Nutrition Coaching kunotarisa kune:

  • Bio-munhu mumwechete zvinoreva kuti isu tese takasiyana uye takasiyana
  • dhayeti
  • Lifestyle
  • Zvinodiwa zvemoya
  • Zvinodiwa zvemuviri

Inosimbisa hutano kupfuura ndiro uye hutano kuburikidza nekudya kwekutanga. Nekudaro, pamusimboti ipfungwa yekuti kune nzvimbo dzinokanganisa hutano zvakangofanana nechikafu. Izvi zvinoreva kuti:

  • Relationships
  • basa rekuita
  • Spirituality
  • Basa rechiito

Zvose zvinobatsira pakugara zvakanaka.

Iko hakuna hukuru humwe-saizi-inokodzera-ese maitiro ehutano uye hutano.

Aya mabasa anoshanda nevatengi uye anovadzidzisa maitiro eku:

  • Bvisa miviri yavo
  • Pisa miviri yavo
  • Chengetedza miviri yavo

Izvi zvinotungamira kune vanhu vanozova:

  • Anoporesa
  • Zvinofadza

Kuti ivo vanogona kuva!

Health Coaching inopa masevhisi mukati zvakavanzika zve-one-on-one zvikamu uye group coaching.


Kuvandudza Zviratidzo Zvekuzvimbirwa neKufamba Kwakasimba

Kuvandudza Zviratidzo Zvekuzvimbirwa neKufamba Kwakasimba

Kune vanhu vari kusangana nekugara vachizvimbirwa nekuda kwemishonga, kushushikana, kana kushaikwa kwefiber, kufamba maekisesaizi kunobatsira here kukurudzira kugara ura?

Kuvandudza Zviratidzo Zvekuzvimbirwa neKufamba Kwakasimba

Kufamba Nekubatsira Kuzvimba

Kuzvimbirwa chinhu chinowanzoitika. Kunyanya kugara, mishonga, kushushikana, kana kusawana fiber yakakwana zvinogona kukonzera kusafamba kwe bowel. Kugadziriswa kwemararamiro kunogona kudzora zviitiko zvakawanda. Imwe yenzira dzinonyanya kushanda ndeye kubatanidza nguva dzose ine mwero-yakasimba maekisesaizi, uchikurudzira ura mhasuru kuti dzibatane zvakasikwa (Huang, R., nevamwe, 2014) Izvi zvinosanganisira kumhanya, yoga, mvura aerobics, uye simba kana kukurumidza kufamba kuitira kuderedza kuvimbiswa.

Tsvakurudzo

Imwe ongororo yakaongorora vakadzi vezera repakati vakafutisa vaive nekuzvimba kwenguva refu kwemavhiki gumi nemaviri. (Tantawy, SA, et al., 2017)

  • Boka rekutanga raifamba pane treadmill katatu pavhiki kwemaminitsi makumi matanhatu.
  • Boka rechipiri harina kuita chero basa remuviri.
  • Boka rekutanga rakave nekuvandudzwa kukuru muzviratidzo zvavo zvekudzivirira uye hutano hwekuongorora hupenyu.

A gut bacteria kusaenzana kunobatanidzwawo nenyaya dzekuzvimbirwa. Chimwe chidzidzo chakanangana nemhedzisiro yekufamba nekukurumidza uchipesana nemaekisesaizi ayo akasimbisa mhasuru dzepakati semapuranga ari mumatumbo microbiota kuumbwa. (Morita, E., et al., 2019) Mhedzisiro yakaratidza kuti aerobic exercises senge simba / brisk kufamba kunogona kubatsira kuwedzera intestinal Bacteroides, chikamu chakakosha chehutano hwehutachiona hwehutachiona. Zvidzidzo zvakaratidza mhedzisiro yakanaka kana vanhu vakapinda mune inokwana maminetsi makumi maviri ekufamba nekukurumidza zuva nezuva. (Morita, E., et al., 2019)

Kuekisesaiza Kunogona Kubatsira Kudzikisa Njodzi dzeCancer Colon

Kuita zvemuviri kunogona kuve chinhu chakakosha chekudzivirira mukuderedza kenza yekoloni. (National Cancer Institute. 2023) Vamwe vanofungidzira kuderedzwa kwengozi kuva 50%, uye kurovedza muviri kunogona kunyange kubatsira kudzivirira kudzokorora mushure mekuongorora kenza yekoloni, uyewo 50% mune zvimwe zvidzidzo kune varwere vane danho rechipiri kana rechitatu rekenza yekoloni. (Schoenberg MH 2016)

  • Mhedzisiro yakanakisa yakawanikwa kuburikidza nepakati-kusimba maekisesaizi, senge simba / kufamba nekukurumidza, anenge maawa matanhatu pasvondo.
  • Kufa kwakaderedzwa ne23% muvanhu vakanga vakasimba mumuviri kwemaminitsi makumi maviri kakawanda pavhiki.
  • Varwere vegomarara remudumbu vasingashande vakatanga kurovedza muviri mushure mekuongororwa kwavo vaive vavandudza mhedzisiro pane vanhu vakaramba vakangogara, zvichiratidza kuti hazvina kunonoka kutanga kurovedza muviri.Schoenberg MH 2016)
  • Varwere vainyanya kushanda vaiva nemigumisiro yakanakisisa.

Kudzivirirwa Kwemanyoka Anoenderana Nemaekisesaizi

Vamwe vamhanyi uye vanofamba vanosangana nekoloni yakanyanyisa kushanda, zvichikonzera manyoka ane chokuita nekurovedza muviri kana zvigaro zvakasununguka, zvinonzi runner's trots. Kusvika ku50% yevatambi vekutsungirira vanosangana nematambudziko emudumbu panguva yekurovedza muviri kwakanyanya. (de Oliveira, EP et al., 2014) Matanho ekudzivirira anogona kutorwa anosanganisira.

  • Kusadya mukati memaawa maviri ekurovedza muviri.
  • Dzivisa caffeine uye mvura inodziya usati waita maekisesaizi.
  • Kana uine hanya nelactose, dzivisa zvigadzirwa zvemukaka kana kushandisa Lactase.
  • Ita shuwa kuti muviri wakazara-hydrated usati waita maekisesaizi.
  • Hydrating panguva yekurovedza muviri.

Kana kurovedza muviri mu mangwanani:

  • Inwa anenge 2.5 makapu emvura kana chinwiwa chemitambo usati warara.
  • Inwa zvinenge 2.5 makapu emvura mushure mekumuka.
  • Inwa imwe 1.5 - 2.5 makapu emvura 20-30 maminetsi usati waita maekisesaizi.
  • Inwa 12-16 fluid ounces yega yega 5-15 maminetsi panguva yekurovedza muviri.

If kurovedza muviri kweanopfuura maminitsi makumi mapfumbamwe:

  • Inwa 12 - 16 fluid-ounce solution ine 30-60 gramu yemakhahydrates, sodium, potassium, uye magnesium maminitsi mashanu kusvika gumi nemashanu.

Rubatsiro rweNyanzvi

Periodic constipation inogona kugadzirisa nekugadzirisa mararamiro senge yakawedzera fiber kudya, kuita muviri, uye zvinwiwa. Vanhu vari kuona stool ine ropa kana hematochezia, vachangobva kurasikirwa mapaundi gumi kana kupfuura, vane iron inoshaya anemia, vane fecal occult / yakavanzika kuongororwa ropa, kana vane nhoroondo yemhuri yekenza yekoloni vanoda kuona mupi wehutano kana nyanzvi kuti aite zvakananga. bvunzo dzediagnostic kuona kuti hapana matambudziko kana mamiriro akakomba. (Jamshed, N. et al., 2011) Vasati vatanga kufamba kuti vabatsirwe nekuzvimbirwa, vanhu vanofanirwa kubvunza varapi vavo vehutano kuti vaone kana zvisina njodzi kwavari.

PaInjury Medical Chiropractic uye Functional Medicine Clinic, nzvimbo dzedu dzekudzidzira dzinosanganisira Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Basa Kukuvara, Kukuvara Kwekudzokera, Low Back Pain, Neck Pain, Migraine Headaches, Kukuvara Kwemitambo, Zvakaoma. Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, uye in-scope care protocols. Isu tinotarisisa pane izvo zvinokushandira iwe kuzadzisa zvinangwa zvekuvandudza uye kugadzira muviri wakavandudzwa kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana. Kana kumwe kurapwa kuchidiwa, vanhu vanozoendeswa kukiriniki kana chiremba anonyatsokodzera kukuvara kwavo, mamiriro, uye / kana hurwere.


Poop Testing: Chii? Sei? uye Sei?


References

Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Kuita zvemuviri uye kuvimbiswa muHong Kong vechidiki. PloS imwe, 9(2), e90193. doi.org/10.1371/journal.pone.0090193

Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Mhedzisiro yeinorongwa yekurovedza muviri uye kudzora kwekudya kugadzirisa kuvimbiswa muvakadzi vepakati-kati vakafutisa. Chirwere cheshuga, metabolic syndrome uye kufutisa: zvinangwa uye kurapwa, 10, 513-519. doi.org/10.2147/DMSO.S140250

Morita, E., Yokoyama, H., Imai, D., Takeda, R., Ota, A., Kawai, E., Hisada, T., Emoto, M., Suzuki, Y., & Okazaki, K. (2019). Aerobic Exercise Training neBrisk Walking Inowedzera Intestinal Bacteroides muVakadzi Vakwegura Vane Utano. Nutrients, 11(4), 868. doi.org/10.3390/nu11040868

National Cancer Institute. (2023). Colorectal Cancer Prevention (PDQ (R)): Patient Version. MuPDQ Cancer Information Summaries. www.cancer.gov/types/colorectal/patient/colorectal-prevention-pdq
www.ncbi.nlm.nih.gov/pubmed/26389376

Schoenberg MH (2016). Kuita Kwenyama uye Kudya muPrayimari uye Yepamusoro Kudzivirirwa kweColorectal Cancer. Mushonga weVisceral, 32 (3), 199-204. doi.org/10.1159/000446492

de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Kunyunyuta kweGastrointestinal panguva yekurovedza muviri: kuwanda, etiology, uye zvinovaka muviri zvinokurudzira. Mushonga wemitambo (Auckland, NZ), 44 Suppl 1(Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2

Jamshed, N., Lee, ZE, & Olden, KW (2011). Diagnostic nzira yekuvhara kusingaperi kune vanhu vakuru. Chiremba wemhuri yeAmerica, 84 (3), 299-306.

Kukosha Kwekudya Kwekuporesa Mushure meKudya Chepfu

Kukosha Kwekudya Kwekuporesa Mushure meKudya Chepfu

Kuziva kuti ndezvipi zvekudya zvinodyiwa zvingabatsira vanhu vari kupora kubva muchepfu yechikafu kudzoreredza hutano hwematumbu?

Kukosha Kwekudya Kwekuporesa Mushure meKudya Chepfu

Chikafu Chepfu uye Kudzoreredza Utano Hwematumbu

Muchetura wezvokudya unogona kuisa upenyu pangozi. Neraki, zviitiko zvakawanda zvinyoro uye zvenguva pfupi uye zvinongotora maawa mashoma kusvika mazuva mashoma (Centers yeChirwere Kudzivirira uye Kudzivirira, 2024) Asi kunyange zvinyoro zvishoma zvinogona kukanganisa ura, zvichikonzera kusvotwa, kurutsa, uye manyoka. Vatsvagiri vakaona kuti hutachiona hwehutachiona, senge chepfu yechikafu, hunogona kukonzera shanduko mumatumbo mabhakitiriya. (Clara Belzer et al., 2014) Kudya chikafu chinokurudzira kupora kweura mushure mekudya chepfu kunogona kubatsira muviri kupora uye kunzwa zviri nani nekukurumidza.

Zvikafu zvekudya

Mushure mokunge zviratidzo zvechepfu yezvokudya zvagadziriswa, munhu anganzwa kuti kudzokera kuzvokudya zvenguva dzose zvakanaka. Nekudaro, ura hwakatsungirira chiitiko, uye kunyangwe zviratidzo zvakakomba zvadzikira, vanhu vanogona kuramba vachibatsirwa nekudya uye zvinwiwa zviri nyore padumbu. Zvokudya uye zvinwiwa zvinokurudzirwa mushure mekudya chepfu zvinosanganisira: (National Institute of Diabetes uye Digestive uye Kidney Zvirwere. 2019)

  • Gatorade
  • Pedialytes
  • Mvura
  • Herbal tii
  • Chicken muto
  • jello
  • applesauce
  • Crackers
  • Toast
  • Rice
  • Oatmeal
  • mabhanana
  • matapiri

Hydration mushure mekudya chepfu kwakakosha. Vanhu vanofanirwa kuwedzera zvimwe zvekudya zvinovaka muviri uye zvinonwisa mvura, senge soup yehuku, iyo inobatsira nekuda kwekudya kwayo uye mvura yemukati. Manyoka uye kurutsa zvinoperekedzwa nechirwere ichi zvinogona kusiya muviri usina mvura yakawanda. Kudzorera mvura mumuviri kunobatsira muviri kutsiva yakarasika electrolytes uye sodium. Kana muviri uchinge wadzoreredzwa uye uchigona kubata pasi chikafu chisina kuchena, zvishoma nezvishoma suma chikafu kubva mukudya nguva dzose. Paunenge uchitangazve kudya kwemazuva ose mushure mokudzoreredzwa nemvura, kudya zvokudya zviduku nguva dzose, maawa matatu kusvika mana oga oga, kunokurudzirwa panzvimbo pokudya kudya kwemangwanani kukuru, kwemasikati, uye kudya kwemanheru zuva nezuva. (Andi L. Shane et al., 2017) Pakusarudza Gatorade kana Pedialyte, yeuka kuti Gatorade inwiwa yemitambo-rehydrating ine shuga yakawanda, iyo inogona kutsamwisa dumbu rinopisa. Pedialyte yakagadzirirwa kudzorera mvura panguva uye mushure mekurwara uye ine shuga shoma, zvichiita kuti ive sarudzo iri nani. (Ronald J Maughan et al., 2016)

Apo Chikafu Chepfu Chiri Chikafu Chinoshanda Chekudzivirira

Munguva yekudya chepfu, vanhu kazhinji havanzwi kuda kudya zvachose. Nekudaro, kudzivirira kuwedzera chirwere, Vanhu vanokurudzirwa kuti vadzivise zvinotevera vachirwara zvakanyanya (Ohio State University. 2019)

  • Zvinwiwa zvine caffeine uye doro zvinogona kuwedzera kupera mvura.
  • Zvokudya zvine girizi uye chikafu chine fiber yakawanda zvakaoma kugaya.
  • Zvokudya uye zvinwiwa zvine shuga yakawanda zvinogona kuita kuti muviri ubudise huwandu hweglucose uye kuderedza simba rekudzivirira muviri. (Navid Shomali et al., 2021)

Nguva Yekudzoreredza uye Kutangazve Kudya Kwenguva dzose

Chikafu chepfu hachigari kwenguva refu, uye nyaya dzakawanda dzisina kuoma dzinogadziriswa mukati memaawa mashoma kana mazuva. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2024) Zviratidzo zvinoenderana nerudzi rwebhakitiriya. Vanhu vanogona kurwara mukati memaminitsi ekudya chikafu chine utachiona kusvika masvondo maviri gare gare. Semuenzaniso, Staphylococcus aureus mabhakitiriya anowanzo konzera zviratidzo nekukurumidza. Kune rimwe divi, listeriosis inogona kutora kusvika kwemavhiki mashoma kukonzera zviratidzo. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2024) Vanhu vanogona kutangazve kudya kwavo kwemazuva ose kana zviratidzo zvapera, muviri wanyatsonyoroveswa uye unogona kubata chikafu chisina kusimba. (Andi L. Shane et al., 2017)

Yakakurudzirwa Gut Foods Post Stomach Virus

Zvokudya zvine utano zvinogona kubatsira kudzorera ura microbiome kana kuti tupukanana tupenyu turi mugadziriro yekugaya. Hutano gut microbiome yakakosha kune immune system kushanda. (Emanuele Rinninella et al., 2019) Utachiona hwemudumbu hunogona kukanganisa kuenzana kwemabhakitiriya emudumbu. (Chanel A. Mosby et al., 2022) Kudya zvimwe zvekudya kunogona kubatsira kudzoreredza ura. Prebiotics, kana indigestible plant fibers, inogona kubatsira kuputsa mumatumbo maduku uye kubvumira mabhakitiriya anobatsira kukura. Prebiotic chikafu chinosanganisira: (Dorna Davani-Davari et al., 2019)

  • Nyemba
  • Anyanisi
  • madomasi
  • asiparagasi
  • Peas
  • uchi
  • mukaka
  • bhanana
  • Gorosi, bhari, rye
  • Garlic
  • Soybean
  • Seaweed

Uye zvakare, maprobiotics, ayo ari mabhakitiriya mhenyu, anogona kubatsira kuwedzera huwandu hwehutachiona hune hutano mumatumbo. Probiotic chikafu chinosanganisira: (Harvard Medical School, 2023)

  • Pickles
  • Sourdough chingwa
  • Kombucha
  • Sauerkraut
  • Yogurt
  • Miso
  • Kefir
  • Kimchi
  • tempeh

Probiotics inogona zvakare kutorwa sewedzero uye inouya mumapiritsi, capsules, hupfu, uye zvinwiwa. Nekuti dzine mabhakitiriya mhenyu, dzinoda kuiswa mufiriji. Vatariri vehutano dzimwe nguva vanokurudzira kutora maprobiotics kana uchinge wapora kubva kuhutachiona hwemudumbu. (National Institute of Diabetes uye Digestive uye Kidney Zvirwere, 2018) Vanhu vanofanirwa kubvunza mutarisiri wavo wehutano kuti vaone kana sarudzo iyi yakachengeteka uye ine hutano.

PaInjury Medical Chiropractic uye Functional Medicine Clinic, tinobata kukuvara uye kusingaperi kurwadziwa syndromes nekugadzira hurongwa hwemunhu hwekurapa uye nyanzvi dzekiriniki masevhisi akatarisana nekukuvara uye kudzoreredza maitiro. Kana kumwe kurapwa kuchidiwa, vanhu vanozoendeswa kukiriniki kana chiremba anonyatsokodzera kukuvara kwavo, mamiriro, uye / kana hurwere.


Kudzidza Nezvekudya Zvidimbu


References

Centers for Disease Control and Prevention. (2024). Chikafu chepfu zviratidzo. Zvakatorwa kubva www.cdc.gov/foodsafety/symptoms.html

Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). Dynamics ye microbiota mukupindura kune hutachiona hwehutachiona. PloS imwe, 9(7), e95534. doi.org/10.1371/journal.pone.0095534

National Institute of Diabetes uye Digestive uye Kidney Zvirwere. (2019). Kudya, kudya, & chikafu chekudya chepfu. Zvakatorwa kubva www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning/eating-diet-nutrition

Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 Infectious Diseases Society of America Clinical Practice Guidelines for Diagnosis uye Management yeInfectious Diarrhea. Chirwere chezvirwere zvinotapukira : chinyorwa chepamutemo cheInfectious Diseases Society of America, 65 (12), e45-e80. doi.org/10.1093/cid/cix669

Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Muedzo wakasarudzika wekutarisa kugona kwezvinwiwa zvakasiyana kukanganisa hydration mamiriro: kuvandudzwa kwechinwiwa hydration index. The American Journal of Clinical Nutrition, 103 (3), 717-723. doi.org/10.3945/ajcn.115.114769

Ohio State University. Kacie Vavrek, M., RD, CSSD Ohio State University. (2019). Zvokudya zvekudzivisa kana uine furuu. health.osu.edu/wellness/exercise-and-nutrition/zvokudya-zvekudzivisa-nefuru

Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Zvinokuvadza zvinokonzerwa nehuwandu hweglucose pane immune system: Ongororo yakagadziridzwa. Biotechnology uye yakashandiswa biochemistry, 68 (2), 404-410. doi.org/10.1002/bab.1938

Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). Chii chinonzi Healthy Gut Microbiota Kuumbwa? A Kuchinja Ecosystem muZera, Zvakatipoteredza, Kudya, uye Zvirwere. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014

Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Kudyidzana nehutachiona hwemammalian enteric kunoshandura ekunze membrane vesicle kugadzirwa uye zvirimo necommensal mabhakitiriya. Chinyorwa che extracellular vesicles, 11 (1), e12172. doi.org/10.1002/jev2.12172

Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Tsanangudzo, Mhando, Zvinyorwa, Mechanisms, uye Clinical Applications. Chikafu (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092

Harvard Medical School. (2023). Nzira yekuwana mamwe maprobiotics. www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics

National Institute of Diabetes uye Digestive uye Kidney Zvirwere. (2018). Kurapa kweviral gastroenteritis. Zvakatorwa kubva www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis/treatment

Mayonnaise: Hazvina Hutano Zvechokwadi Here?

Mayonnaise: Hazvina Hutano Zvechokwadi Here?

Kune vanhu vanoda kudya zvine hutano, kusarudzwa uye kuenzanisa kunogona kuita kuti mayonnaise ive inonaka uye inovaka muviri kuwedzera kune yakaderera-carbohydrate yekudya?

Mayonnaise: Hazvina Hutano Zvechokwadi Here?

Mayonnaise Nutrition

Mayonnaise inoshandiswa mukubika kwakasiyana-siyana, kusanganisira masangweji, tuna saladhi, mazai akasvibiswa, uye tartar muto. Inowanzoonekwa sechinhu chisina kunaka, sezvo ichinyanya kukora uye, semugumisiro, calorie-dense. Macalorie nemafuta anogona kukurumidza kuwedzera kana usinga tarise hukuru hwezvikamu.

Chii ichochi?

  • Iko kusanganiswa kwezvinhu zvakasiyana-siyana.
  • Inobatanidza mafuta, zai yolk, an acidic liquid (remon juice kana vhiniga), uye mustard.
  • Izvo zvinongedzo zvinova gobvu, kirimu, zvachose emulsion kana yasanganiswa zvishoma nezvishoma.
  • Kiyi iri mu emulsion, kusanganisa zvinwiwa zviviri izvo zvingadai zvisina kuuya pamwe chete, izvo zvinoshandura mafuta emvura kuita yakasimba.

The Science

  • Emulsification inoitika kana emulsifier - iyo zai yolk - inosunga iyo mvura-inoda / hydrophilic uye mafuta-inoda / lipophilic zvikamu.
  • Iyo emulsifier inosunga muto wemonamu kana vhiniga nemafuta uye haibvumiri kuparadzaniswa, ichigadzira emulsion yakagadzikana. (Viktoria Olsson et al., 2018)
  • Mumayonesi emumba, iwo emulsifiers anonyanya kuita lecithin kubva muzai yolk uye chinhu chakafanana mumasitadhi.
  • Commercial mayonnaise brands anowanzo shandisa mamwe marudzi emulsifiers uye stabilizers.

utano

  • Iine zvinhu zvinokurudzira utano, zvakadai sevhitamini E, inovandudza utano hwemwoyo, uye vhitamini K, iyo inokosha pakugwamba kweropa. (USDA, FoodData Central, 2018)
  • Inogonawo kugadzirwa nemafuta ane hutano senge omega-3 fatty acids, inochengetedza huropi, moyo, uye hutano hweganda.
  • Iyo inonyanya mafuta uye yakakwirira-mafuta calorie-dense condiment. (HR Mozafari et al., 2017)
  • Zvisinei, kazhinji kacho ine unsaturated mafuta, ayo ane utano hwakanaka.
  • Kuchengetedza zvinangwa zvekudya mupfungwa pakusarudza mayonnaise.
  • Kune vanhu vari pakudya kwakaderera-mafuta kana kuderera-koriori, kutonga kwechikamu kwakakosha.

mafuta

  • Anenge chero mafuta anodyiwa anogona kushandiswa kugadzira mayonnaise, zvichiita kuti mafuta ave chinhu chikuru muhutano hweresipi.
  • Mazhinji emhando dzekutengesa anogadzirwa nemafuta esoya, ayo dzimwe nyanzvi dzekudya dzinotenda kuti zvinogona kunetsa nekuda kwehuwandu hwemafuta omega-6.
  • Mafuta eCanola ane omega-6 yakaderera pane soy oil.
  • Vanhu vanogadzira mayonnaise vanogona kushandisa chero mafuta, kusanganisira maorivhi kana avocado mafuta.

Mabhakitiriya

  • Kunetseka pamusoro pebhakitiriya kunobva pakuti mayonnaise yakagadzirwa kumba inowanzogadzirwa nemafuta ezai mbishi.
  • Commercial mayonnaise inogadzirwa nemazai ane pasteurized uye inogadzirwa nenzira inochengetedza.
  • Asidhi, vhiniga, kana muto weremoni zvinogona kubatsira kuchengetedza mamwe mabhakitiriya kubva pakusvibisa mayonnaise.
  • Zvisinei, chidzidzo chakawana kuti mayonnaise yakagadzirwa kumba inogona kunge iine salmonella mabhakitiriya pasinei nemakemikari ane acidic. (Junli Zhu et al., 2012)
  • Nekuda kweizvi, vamwe vanosarudza pasteurize zai mumvura 140 ° F kwemaminitsi matatu vasati vagadzira mayonnaise.
  • Pasinei nemhando ye mayonnaise, mirairo yekuchengetedza chikafu inofanira kuteverwa nguva dzose (United States Dhipatimendi rekurima, 2024).
  • Mayonnaise-based dishes haifanirwe kusiiwa kunze kwefiriji kweanopfuura maawa maviri.
  • Yakavhurwa yekutengesa mayonnaise inofanira kuchengetwa mufiriji mushure mekuvhura uye kuraswa mushure memwedzi miviri.

Yakaderedzwa-Mafuta Mayonnaise

  • Vakawanda vezvokudya zvinovaka muviri vanokurudzira kuderedzwa-mafuta mayonesi kune vanhu vari pa-low-calorie, low-fat, kana kuchinjana kudya. (Institute of Medicine (US) Komiti yeDietary Guidelines Implementation, 1991)
  • Kunyange zvazvo mayonnaise yakaderedzwa ine macalorie mashoma uye mafuta mashoma pane mayonnaise yenguva dzose, mafuta anowanzotsiviwa nemasitashi kana shuga kuti avandudze magadzirirwo uye kunaka.
  • Kune vanhu vari kuona makabhohaidhiretsi kana shuga mukudya kwavo, tarisai chikafu chinovaka muviri uye zvigadzirwa usati wafunga nezve mayonnaise chaiyo.

Muviri Mukuenzanisa: Chiropractic, Fitness, uye Nutrition


References

Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Mhedzisiro yeEmulsion Kusimba pane Yakasarudzwa Sensory uye Instrumental Texture Properties yeYakazara-Mafuta Mayonnaise. Chikafu (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009

USDA, FoodData Central. (2018). Mayonnaise kupfeka, hapana cholesterol. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Optimization yakaderera-mafuta uye yakaderera cholesterol mayonnaise kugadzirwa nepakati composite dhizaini. Chinyorwa chezvekudya sainzi uye tekinoroji, 54 (3), 591-600. doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Kupona kweSalmonella mumusha-maitiro mayonnaise uye asidhi mhinduro sekukanganiswa ne acidulant mhando uye kuchengetedza. Nyaya yekudzivirira kwekudya, 75 (3), 465-471. doi.org/10.4315/0362-028X.JFP-11-373

United States Department of Agriculture. Kuchengetedza Kwekudya uye Kuongorora Sevhisi. (2024). Chengetedza Kudya Kwakachengeteka! Zvokudya Zvokuchengetedza Zvokudya. Zvakatorwa kubva www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Institute of Medicine (US). Komiti pamusoro peDietary Guidelines Implementation., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Kuvandudza kudya kweAmerica uye hutano : kubva kune mazano kune chiito : chirevo cheKomiti yeDietary Guidelines Implementation, Food and Nutrition Board, Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html
www.yori.nlm.nih.gov/books/NBK235261/

Jalapeño Peppers: Iyo Yakaderera-Carb Chikafu Chinorongedza Punch

Jalapeño Peppers: Iyo Yakaderera-Carb Chikafu Chinorongedza Punch

Kune vanhu vari kutsvaga kunongedza kudya kwavo, mhiripiri yejalapeño inogona kupa chikafu, uye kuve sosi yakanaka yemavhitamini?

Jalapeño Peppers: Iyo Yakaderera-Carb Chikafu Chinorongedza Punch

Jalapeño Pepper Nutrition

Jalapeños ndeimwe yemhando dzakawanda dzechiri pepper dzinoshandiswa kusimudzira kana kushongedza uye kuwedzera kupisa mundiro. Mhando yemhiripiri iyi inowanzokohwewa uye inotengeswa kana yakasvibira yakasvibira asi inotsvuka kana ichikura. Iyi inotevera ruzivo rwekudya kune imwe 14-gram jalapeno pepper. (FoodData Central. US Department of Agriculture. 2018)

Makorori - 4
mafuta - 0.05 magiramu
Sodium - 0.4-milligrams
Carbohydrates - 0.5 magiramu
Fiber - 0.4 magiramu
Shuga - 0.6 - magiramu
Mapuroteni - 0.1 - magiramu

Carbohydrate

  • Jalapeño mhiripiri ine macarbohydrates mashoma uye haigone kuyedzwa neyakajairwa GI maitiro. (Fiona S. Atkinson et al., 2008)
  • 6 magiramu emakabhohaidhiretsi mune 1-kapu inoshumira ine yakanyanya kuderera glycemic mutoro, zvichireva kuti mhiripiri haikwidzi mazinga eshuga yeropa nekukurumidza kana kumutsa mhinduro ye insulin. (Mary-Jon Ludy et al., 2012)

mafuta

  • Jalapeños ane huwandu hwehuwandu hwemafuta ayo kazhinji asina unsaturated.

Protein

  • Iyo mhiripiri haisi iyo inokurudzirwa sosi yeprotein, sezvo ine isingasviki giramu reprotein mukapu yakazara yejalapenos yakachekwa.

Mavhitamini uye Maminerals

  • Imwe pepper ine 16 milligrams yevhitamini C, inenge 18% yemvumo yezuva nezuva inokurudzirwa / RDA.
  • Iyi vhitamini yakakosha kune akawanda akakosha mabasa, kusanganisira kupora maronda uye immune system, uye inofanirwa kuwanikwa kuburikidza nekudya. (National Institutes of Health Hofisi yeDietary Supplements. 2021)
  • Jalapeños inzvimbo yakanaka yevhitamini A, iyo inotsigira hutano hweganda uye maziso.
  • Mu 1/4 kapu yakachekwa mhiripiri yejalapeno, vanhu vanowana inenge 8% yehuwandu hwemazuva ese hunokurudzirwa hwevhitamini A kuvarume uye 12% kuvakadzi.
  • Jalapeños zvakare manyuko evhitamini B6, K, uye E.

Health Benefits

Mabhenefiti mazhinji ehutano akanzi capsaicin chinova chinhu chinogadzira kupisa mupipi, kusanganisira kuderedza marwadzo uye kukwenya nekuvhara neuropeptide inoendesa masaini iwayo kuuropi. (Andrew Chang et al., 2023)

Pain Relief

  • Tsvagiridzo inoratidza capsaicin - yekuwedzera kana topical mafuta / makirimu - anogona kudzoreredza tsinga uye marwadzo emajoini. (Andrew Chang et al., 2023)

Deredza Ngozi yeChirwere cheMwoyo

  • Chidzidzo chevanhu vane mazinga akaderera ehutano HDL cholesterol, vari panjodzi yeku chirwere chemwoyo/CHD, yakaratidza kuti capsaicin inowedzera inovandudza njodzi dzeCHD. (Yu Qin et al., 2017)

Deredza Kuzvimba

Allergies

  • Mhiripiri inopisa ine hukama nekutapira kana bhero mhiripiri uye inhengo dzemhuri yenightshade.
  • Kusawirirana nezvokudya izvi kunobvira asi kashoma. (American Academy yeAllergy Asthma uye Immunology. 2017)
  • Dzimwe nguva vanhu vane pollen allergies vanogona kuyambuka-kuita kune michero yakasvibira nemiriwo, kusanganisira mhando dzakasiyana dzemhiripiri.
  • Iyo capsaicin mujalapeno uye mamwe mapepper anopisa anogona kutsamwisa ganda nemeso, kunyangwe muvanhu vasina allergies.
  • Zvinokurudzirwa kupfeka magirovhosi paunenge uchibata mhiripiri uye usabata kumeso kwako.
  • Geza maoko, midziyo, uye nzvimbo yebasa zvakakwana kana wapedza.

Migumisiro yakaipa

  • Kana iri nyowani, mhiripiri yejalapeno inogona kuve nemhando dzakasiyana dzekupisa.
  • Dzinotangira pa2,500 kusvika ku10,000 Scoville zvikamu.

Mhando

  • Jalapeños imwe yakasiyana-siyana yepipper inopisa.
  • Inogona kudyiwa yakasvibirira, yakabikwa, yakakangwa, kana kusvuta / chipotle pepper uye inopisa kupfuura nyowani kana makedheni nekuti yakaomeswa uye inorapwa.

Kuchengetedza uye Kuchengetedza

  • Fresh jalapenos inogona kuchengetwa pakamuri tembiricha kwemazuva mashoma kana mufiriji kweinenge vhiki.
  • Kana chirongo chavhurwa, chichengete mufiriji.
  • Kune gaba rakavhurika remhiripiri, endesa kune girazi kana chigadziko chepurasitiki chekuchengetedza firiji.
  • Mhiripiri inogona kuomeswa nechando mushure mekugadzirira nekucheka madzinde uye nekuburitsa mhodzi.
  • Jalapenos yakaomeswa ndiyo yakanyanya kunaka mukati 6 mwedzi yemhando yepamusoro, asi inogona kuchengetwa kwenguva yakareba.

Kugadzirira

  • Kubvisa mbeu kunogona kubatsira kuderedza kupisa.
  • Jalapeños inogona kudyiwa yakazara kana kuchekwa uye yakawedzerwa kumasaladhi, marinades, salsa, kana cheeses.
  • Vamwe vanowedzera jalapenos kune smoothies nokuda kwekunaka kunonaka.
  • Vanogona kushandiswa mumhando dzakasiyana dzekubika kwekuwedzera kupisa uye tanginess.

Chiropractic, Fitness, uye Nutrition


References

FoodData Central. US Department of Agriculture. (2018). Mhiripiri, jalapeno, mbishi.

Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). International tables of glycemic index uye glycemic load values: 2008. Chirwere cheshuga, 31 (12), 2281-2283. doi.org/10.2337/dc08-1239

Ludy, MJ, Moore, GE, & Mattes, RD (2012). Migumisiro ye capsaicin uye capsiate pane simba rekuenzanisa: kuongororwa kwakakosha uye meta-kuongorora zvidzidzo muvanhu. Kemikari pfungwa, 37(2), 103–121. doi.org/10.1093/chemse/bjr100

National Institutes of Health Hofisi yeDietary Supplements. (2021). Vitamin C: Chokwadi Sheet kune Vatano Vashandi.

Chang A, Rosani A, Quick J. Capsaicin. [Yakagadziridzwa 2023 Chivabvu 23]. Mu: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK459168/

Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). Capsaicin Supplementation Yakavandudza Njodzi Zvikonzero zveCoronary Heart Disease muvanhu vane Low HDL-C Levels. Nutrients, 9(9), 1037. doi.org/10.3390/nu9091037

American Academy yeAllergy Asthma uye Immunology. (2017). Bvunza Nyanzvi: Pepper Allergy.

Turkey Nutrition Chokwadi: The Complete Guide

Turkey Nutrition Chokwadi: The Complete Guide

Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?

Turkey Nutrition Chokwadi: The Complete Guide

Kudya zvinovaka muviri uye Bhenefiti

Minimally processed turkey inogona kuve sosi inobatsira yeprotein, mavhitaminzi, uye zvicherwa. Zvisinei, huturu hunogadzirwa hunogona kuva neshuga yakawanda, mafuta asina kunaka, uye sodium.

udyo

Ruzivo rwekudya kwegumbo reTurkey rakakangwa neganda - 3 ounces - 85g. (US Department of Agriculture. 2018)

  • Makorori - 177
  • Mafuta - 8.4
  • Sodium - 65.4mg
  • Carbohydrate - 0 g
  • Fiber - 0 g
  • Shuga - 0g
  • Mapuroteni - 23.7 g

Carbohydrate

  • Turkey haina chero makhahydrates.
  • Dzimwe nyama dzekudya kwemasikati dzine carbs sezvo turkey inodyiwa, yakabikwa, kana yakaputirwa mumuto une shuga kana kuwedzerwa panguva yekugadzirisa.
  • Kusarudza kutsva kunogona kuita mutsauko mukuru mune zvehuga.

mafuta

  • Mafuta mazhinji anobva paganda.
  • Turkey kazhinji ine zvikamu zvakaenzana zvemafuta akazara, monounsaturated, uye polyunsaturated mafuta.
  • Kubvisa ganda uye kubika pasina kuwedzera mafuta kunoderedza huwandu hwehuwandu hwemafuta.

Protein

  • Turkey inzvimbo yakanaka kwazvo yeprotein yakakwana, ine magiramu makumi maviri nemana mu24-ounce inoshumira.
  • Mazamu akarenda, senge mazamu asina ganda, ane mapuroteni akawanda.

Mavhitamini uye Maminerals

  • Inopa vhitamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, uye selenium.
  • Nyama yakasviba ine iron yakawanda kudarika nyama chena.

Health Benefits

Inotsigira Muscle Retention

  • Sarcopenia, kana kutambisa tsandanyama, kunowanzo tungamira kune utera muvanhu vakura.
  • Kuwana mapuroteni akakwana pakudya kwega kwega kwakakosha kune vakura vakura kuchengetedza tsandanyama uye kufamba kwemuviri.
  • Turkey inogona kubatsira kusangana nemazano anoratidza kuonda nyama kudyiwa 4-5 nguva pasvondo kuchengetedza hutano hwemhasuru nekuchembera. (Anna Maria Martone, et al., 2017)

Inoderedza Diverticulitis Flare-Ups

Diverticulitis ndiko kuzvimba kwekoloni. Zvokudya zvinokonzera njodzi ye diverticulitis zvinosanganisira:

  • Fiber kudya - kunoderedza njodzi.
  • Yakagadzirwa nyama tsvuku yekudya - inomutsa njodzi.
  • Kudya nyama tsvuku ine mafuta akawanda akawandisa - kunomutsa ngozi.
  1. Vatsvakurudzi vakadzidza varume ve253 vane diverticulitis uye vakaona kuti kutsiva imwe yenyama tsvuku nekushumira kwehuku kana hove kunoderedza ngozi ye diverticulitis ne20%. (Yin Cao et al., 2018)
  2. Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
  3. Inogona kunge iri yekutsiva inobatsira kune chero munhu ari panjodzi ye diverticulitis.

Inodzivirira Anemia

  • Turkey inopa kudya kunodiwa nemasero eropa.
  • Inopa heme simbi, nyore kunyura panguva yekugaya, kudzivirira iron inoshaya anemia. (National Institutes of Health. 2023)
  • Turkey zvakare ine folate uye vhitamini B12, iyo inodiwa mukuumbwa uye kushanda kwakaringana kwemasero matsvuku eropa.
  • Kugara turkey kushandiswa kunogona kubatsira kuchengetedza masero eropa ane utano.

Inotsigira Moyo Hutano

  • Turkey inzira yakaonda kune dzimwe nyama yakaderera-sodium, kunyanya kana ganda richibviswa uye rakabikwa ritsva.
  • Turkey zvakare yakakwirira mune amino acid arginine.
  • Arginine inogona kubatsira kuchengeta tsinga dzakavhurika uye dzakasununguka semutangiri we nitric oxide. (Patrick J. Skerrett, 2012)

Allergies

Kusawirirana kwenyama kunogona kuitika chero zera. A turkey allergy inogoneka uye inogona kusanganiswa neallergies kune mamwe marudzi ehuku uye nyama tsvuku. Zviratidzo zvinogona kusanganisira: (American College yeAllergy, Asthma & Immunology. 2019)

  • Kudzora
  • Diarrhea
  • Wheezing
  • Kupfupika kwemhepo
  • Kudzokorora chikosoro
  • Kuzvimba
  • Anaphylaxis

Kuchengetedza uye Kuchengetedza

Kugadzirira

  • Iyo USDA inokurudzira 1 pondo kumunhu wega wega.
  • Izvi zvinoreva kuti mhuri yevashanu inoda 5-pound turkey, boka re12 pa12-pondo. (US Department of Agriculture. 2015)
  • Chengetedza nyama itsva mufiriji kusvikira wagadzirira kubika.
  • Frozen pre-stuffed turkeys zvakanyorwa ne USDA kana mamiriro ehurumende yekuongorora akagadzirirwa pasi pekuchengetedzwa, kudzorwa mamiriro.
  • Bika ma turkeys akaomeswa nechando ega kubva muchando pane kutanga kunyunguduka. (US Department of Agriculture. 2015)
  1. Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
  2. Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
  3. Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
  4. Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
  5. Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.

Kudya Zvakanaka Kuti Unzwe Zvirinani


References

US Department of Agriculture. FoodData pakati. (2018). Turkey, makirasi ose, gumbo, nyama uye ganda, yakabikwa, yakagochwa.

Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise uye Protein Intake: A Synergistic Nzira yekurwisa Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama uye njodzi ye diverticulitis pakati pevarume. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082

National Institutes of Health, Hofisi yeDietary Supplements. (2023). Simbi: Gwaro Rechokwadi reVashandi Vehutano.

Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: Hwaro Hutano Hwekudya Kwezororo.

American College yeAllergy, Asthma & Immunology. (2019). Kusawirirana nenyama.

US Department of Agriculture. (2015). Ngatitaurei neTurkey - Gwaro reVatengi reKugocha Zvakachengeteka muTurkey.

Kubika nematamba: Nhanganyaya

Kubika nematamba: Nhanganyaya

Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?

Kubika nematamba: Nhanganyaya

Mapomegraneti

Matamba anogona kukudza ndiro dzakasiyana-siyana, kubva pakudya kwemangwanani kusvika kumativi kusvika pakudya kwemanheru, nemusanganiswa wazvo wekutapira zvakapfava, tartness, uye kutsetseka kubva kumbeu dzawo.

Health Benefits

Chibereko chacho chakawanikwa kuva neutano hwakanaka hwevhithamini, fiber, uye antioxidants. Muchero uripakati nepakati une:

Nzira dzekushandisa pomegranate dzinosanganisira:

Guacamole

Isai mupomegraneti arils vasati vashumira. Vanozopa crunch isingatarisirwi inosiyanisa zvinonaka nekutsvedzerera kwe guacamole.

  1. Mesh 2 makotapeya akaibva
  2. Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
  3. 1/4 tsp. munyu
  4. 1 Tbsp. ndimu muto
  5. 2 clove yegariki - yakagurwa
  6. 1/2 mukombe yakakangwa yakachena cilantro
  7. Wedzera 1/4 mukombe pomegranate arils
  8. Anoshumira 6

Nutrition pasevhisi:

  • 144 calories
  • 13.2 gramu mafuta
  • 2.8 gramu emafuta akazara
  • 103 milligrams sodium
  • 7.3 magiramu carbs
  • 4.8 gramu fiber
  • 1.5 gramu mapuroteni

smoothie

Smoothies inopa humwe hutano uye chikafu chine hutano.

  1. Mune blender, sanganisa 1/2 mukombe pomegranate arils
  2. 1 bhanana rakagwamba
  3. 1/4 kapu yakaderera-mafuta Greek yogati
  4. 2 tsp. uchi
  5. Kumwaya muto weorenji
  6. Dururira mugirazi uye unakirwe!

Nutrition pasevhisi:

  • 287 calories
  • 2.1 gramu mafuta
  • 0.6 gramu emafuta akazara
  • 37 milligrams sodium
  • 67.5 magiramu carbs
  • 6.1 gramu fiber
  • 4.9 gramu mapuroteni

Oatmeal

Wedzera oatmeal semapomegraneti anosvetuka kubva kune imwe michero, zvinotapira, uye bhotela zvakanaka.

  1. Gadzirira 1/2 mukombe oats
  2. Isai 1/2 yebhanana yepakati, yakachekwa
  3. 1 Tbsp. brown sugar
  4. 2 Tbsp. pomegranate arils
  5. 1/2 tsp. pasi sinamoni

Nutrition pasevhisi:

  • 254 calories
  • 3 gramu mafuta
  • 0.5 gramu emafuta akazara
  • 6 milligrams sodium
  • 52.9 gramu emakhahydrates
  • 6.7 gramu fiber
  • 6.2 gramu mapuroteni

Bhurawuni Rice

Imwe nzira yekushandisa matamba iri pamupunga.

  1. Bika 1 mukombe mupunga.
  2. Kanda ne 1/4 mukombe wepomegranate arils
  3. 1 Tbsp. mafuta omuorivhi
  4. 1/4 kapu yakagurwa, yakakangwa hazelnuts
  5. 1 Tbsp. mashizha matsva e thyme
  6. Munyu uye pepper kuravira
  7. Inoita mana servings

Nutrition pasevhisi:

  • 253 calories
  • 9.3 gramu mafuta
  • 1.1 gramu emafuta akazara
  • 2 milligrams sodium
  • 38.8 gramu emakhahydrates
  • 2.8 gramu fiber
  • 4.8 gramu mapuroteni

Muchero weCranberry

Gadzira muto wecranberry muto uye wakaoma.

  1. Mupoto yepakati, sanganisa 12 oz. cranberries itsva
  2. 2 makapu pomegranate juice
  3. 1/2 mukapu yakaomeswa shuga
  4. Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
  5. Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
  6. Isai 1 kapu yepomegranate arils
  7. Anoshumira 8

Nutrition pasevhisi:

  • 97 calories
  • 0.1 gramu mafuta
  • 0 gramu emafuta akazara
  • 2 milligrams sodium
  • 22.5 gramu emakhahydrates
  • 1.9 gramu fiber
  • 0.3 gramu mapuroteni

Mvura Yakaiswa

Mvura yakazadzwa nemichero inogona kubatsira kusvika pakunyorovesa kwakakodzera.

  1. Isa 1 kapu yepomegranate arils
  2. 1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
  3. Sanganisa zvishoma
  4. Zadza nemvura yakacheneswa
  5. Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
  6. Anoshumira 4
  • Kushumira kwega kwega kunongopa huwandu hwezvinovaka muviri, zvinoenderana nekuti yakawanda sei muto wepomegranate inopinza mumvura.

Kune chero mibvunzo pamusoro pezvimwe zvinangwa zvekudya zvinovaka muviri kana kuti ungazvizadzisa sei, bvunza iyo Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki Health Coach uye/kana Nutritionist.


Healthy Diet uye Chiropractic


References

FoodData Central. US Department of Agriculture. (2019) Matamba, mbishi.

Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Pomegraneti ine hutano hunoita hutano. Yepamberi biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371

Murairidzi Wezvehutano Anogona Kukubatsira Kuzadzisa Zvinangwa Zvako

Murairidzi Wezvehutano Anogona Kukubatsira Kuzadzisa Zvinangwa Zvako

Vanhu vari kuedza kuva neutano hwakanaka vangasaziva kuti votangira papi kana kuti sei. Kuhaya murairidzi wehutano kungabatsira vanhu kutanga rwendo rwavo rwehutano uye kuzadzisa zvinangwa zvavo?

Murairidzi Wezvehutano Anogona Kukubatsira Kuzadzisa Zvinangwa Zvako

Kuhaya Murairidzi Wehutano

Zviri nyore kuti ubatwe nechishuwo chekuita shanduko, asi chimwe chinhu kunyatsoisa hurongwa hunoenderana mukufamba. Kuhaya murairidzi wezvehutano kunogona kubatsira vanhu kuti vanzwisise ruzivo, kuvandudza hutano hunoenderana nemararamiro avo, uye kuzadzisa hutano uye hutano zvinangwa. Mupi wehutano hwekutanga anogona kunge ari sosi uye achiendesa kune vane mukurumbira varairidzi vehutano munharaunda.

Vanoitei?

Varairidzi vezvehutano inyanzvi mukubatsira vanhu kusvika pazvinangwa zvehutano uye hutano. Izvi zvinogona kuva:

  • Kuderedza kudzvinyirira
  • Kuvandudza kuzvitarisira
  • Kutarisa pakudya
  • Kutanga maekisesaizi
  • Kuvandudza hupenyu hwehupenyu

Murairidzi wezvehutano anobatsira kugadzira chirongwa uye kuita kuti zviitike.

  • Varairidzi vehutano uye vehutano vanoshandisa kubvunzurudza kwekukurudzira uye humbowo-hwakavakirwa nzira dzekugonesa vanhu murwendo rwavo rwehutano. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
  • Ivo vanobatsira kuona nzvimbo dzinoda kuvandudzwa, kugadzira hurongwa, uye kukurudzira munhu munzira yese semurairidzi wekusimba.
  • Varairidzi vehutano vanoshanda nevarapi uye/kana vamwe vashandi vehutano munzvimbo yekiriniki kana sevanopa wega.
  • Basa ravo nderekupa nzira yakazara kune hutano uye hutano.

Services Yakapihwa

Varairidzi vehutano vanogona kupa nekubatsira ne: (Shivaun Conn, Sharon Curtain 2019)

  • Kudya uye chikafu
  • Kusimbisa muviri, kufamba
  • hope
  • Utano hwepfungwa uye hwepfungwa
  • Utano hwepabasa
  • Ukama kuvaka
  • Kuvaka unyanzvi hwemagariro evanhu

Murairidzi wezvehutano munhu anobatsira kuronga nekudzikamisa zvakasiyana-siyana zvehupenyu hwemunhu kuti vadzidze kuchengetedza hutano hwakakwana.

  • Vanozobatsira kukunda zvipingamupinyi pavanenge vachinetseka.
  • Murairidzi wezvehutano anoteerera uye anopa rutsigiro kune chero zvinangwa zvemunhu.
  • Murairidzi wehutano aripo kusvika chinangwa chasvika.

Vangapinda

Izvo zvakakosha kuve nechokwadi chekuti vanopa vari kutariswa vane magwaro anodiwa. Nekuti zvimwe zvirongwa zvetifiketi zvinopa tarisiro pane dzakati nzvimbo senge chikafu, zvinokurudzirwa kuona zvinodiwa usati wasarudza murairidzi wehutano. Varairidzi vezvehutano havadi dhigirii rekuyunivhesiti, zvisinei, zvitupa zvakawanda zvakabatana nemakoreji uye vane kudyidzana kwedzidzo kunokodzera kosi uye kupa mibairo yekoreji. Kudzidziswa kuve murairidzi wezvehutano kunosanganisira: (Shivaun Conn, Sharon Curtain 2019)

  • utano
  • kugwinya
  • Kuisa chinangwa
  • Coaching concepts
  • Nutritional concepts
  • Motivational kubvunzurudza
  • Kushungurudzika mupfungwa
  • Kuchinja maitiro

Utano Chinangwa Mienzaniso

Kudzidzisa nezvehutano haisi nzira imwe chete inokodzera-zvose. Mutariri wehutano wekutanga kana chiremba anopa kuongororwa uye chirongwa chekurapa, uye murairidzi wehutano anobatsira kutungamira nekutsigira munhu kuburikidza nehurongwa. Nekudaro, kuhaya murairidzi wehutano hakudi chirwere chekurapa kuti ashandise masevhisi. Mienzaniso mishoma yezvinangwa zvehutano zvinotariswa nevarairidzi vehutano zvinosanganisira:

  • Kuvandudza hupenyu hwehupenyu
  • Kuderedza kushushikana uye manejimendi
  • Lifestyle habits
  • Kuonda
  • kusimbisa muviri
  • Basa rechiito
  • Utano hwepfungwa uye hwepfungwa
  • Kurega kuputa

Kutsvaga Murairidzi Wehutano

Zvinhu zvishoma zvekufunga nezvazvo.

Zvinangwa Zveutano

  • Sarudza zvinangwa uye zvinotarisirwa.
  • Kune akawanda marudzi evarairidzi vehutano uye vamwe vanogona hunyanzvi, saka edza kuona hunyanzvi hunodiwa kuzadzisa zvinangwa.

bhajeti

  • Sarudza kuti imarii ichaiswa mari, sezvo vazhinji vanopa inishuwarenzi vasingabhadhare mutengo wemurairidzi wehutano.
  • Varairidzi vehutano vanogona kubhadharisa pakati pemadhora makumi mashanu kusvika pamadhora mazana matatu pachikamu.
  • Vamwe vanozopa mapakeji, nhengo, uye / kana zvideredzwa.

Certifications

  • Tarisa mune yavo certification.
  • Inotenderwa here?
  • Izvi zvinovimbisa kusarudza murairidzi akagamuchira kudzidziswa uye hunyanzvi hunodiwa kuti ape hutano hwakanaka.

kugarisana

  • Bvunza nevanogona kuva varairidzi.
  • Bvunza mibvunzo uye uone kana ichienderana nezvinangwa zvehutano zvakananga.
  • Bvunzurudza vakawanda sezvinodiwa.

Kuwanikwa/Nzvimbo

  • Virtual zvikamu, mu-munhu misangano, uye / kana musanganiswa?
  • Misangano yacho yakareba sei?
  • Kuwanda kwemisangano?
  • Kutsvaga murairidzi anochinjika uye ari nyore kuchabatsira kuchengetedza hutano hwakanaka murairidzi / hukama hwevatengi.

Multidisciplinary Evaluation uye Kurapa


References

Perlman, AI, & Abu Dabrh, AM (2020). Hutano uye Hutano Kudzidzisa muKubatira Zvinodikanwa zveVarwere Vanhasi: Kutanga kweVashandi Vehutano. Kufambira mberi kwepasirese muhutano nemushonga, 9, 2164956120959274. doi.org/10.1177/2164956120959274

Conn, S., & Curtain, S. (2019). Hutano kudzidzisa semararamiro ekurapa maitiro mukutarisira kwekutanga. Australian magazine ye general practice, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984