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:
Kuti ivo vanogona kuva!
Health Coaching inopa masevhisi mukati zvakavanzika zve-one-on-one zvikamu uye group coaching .
by Dr Alex Jimenez Gut uye Utachiona Utano , Health Coaching
Kuziva kuti ndezvipi zvekudya zvinodyiwa zvingabatsira vanhu vari kupora kubva muchepfu yechikafu kudzoreredza hutano hwematumbu?
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
VIDEO
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
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vanoda kudya zvine hutano, kusarudzwa uye kuenzanisa kunogona kuita kuti mayonnaise ive inonaka uye inovaka muviri kuwedzera kune yakaderera-carbohydrate yekudya?
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
VIDEO
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/
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vari kutsvaga kunongedza kudya kwavo, mhiripiri yejalapeño inogona kupa chikafu, uye kuve sosi yakanaka yemavhitamini?
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
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
VIDEO
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.
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?
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.
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 )
Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
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 )
Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
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 .
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?
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.
Mesh 2 makotapeya akaibva
Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
1/4 tsp. munyu
1 Tbsp. ndimu muto
2 clove yegariki - yakagurwa
1/2 mukombe yakakangwa yakachena cilantro
Wedzera 1/4 mukombe pomegranate arils
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.
Mune blender, sanganisa 1/2 mukombe pomegranate arils
1 bhanana rakagwamba
1/4 kapu yakaderera-mafuta Greek yogati
2 tsp. uchi
Kumwaya muto weorenji
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.
Gadzirira 1/2 mukombe oats
Isai 1/2 yebhanana yepakati, yakachekwa
1 Tbsp. brown sugar
2 Tbsp. pomegranate arils
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 RiceImwe nzira yekushandisa matamba iri pamupunga.
Bika 1 mukombe mupunga.
Kanda ne 1/4 mukombe wepomegranate arils
1 Tbsp. mafuta omuorivhi
1/4 kapu yakagurwa, yakakangwa hazelnuts
1 Tbsp. mashizha matsva e thyme
Munyu uye pepper kuravira
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.
Mupoto yepakati, sanganisa 12 oz. cranberries itsva
2 makapu pomegranate juice
1/2 mukapu yakaomeswa shuga
Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
Isai 1 kapu yepomegranate arils
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.
Isa 1 kapu yepomegranate arils
1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
Sanganisa zvishoma
Zadza nemvura yakacheneswa
Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
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
VIDEO
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
by Dr Alex Jimenez Health Coaching , Wellness
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?
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
VIDEO
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
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu, kuziva nezvezvekudya zvinovaka muviri kunobatsira pahutano hwese?
Zvokudya Condiments
Condiment sarudzo dzinopfuura zvakajairwa mayonnaise, ketchup, uye mustard. Nhasi kune dzakasiyana sarudzo dzekushandisa senge toppers, marinate, tenderize, kuwedzera flavour, uye kuwedzera kukwezva kune ndiro. Mishonga yakawanda haipei kudya kwakawanda, asi mamwe ane mishonga ine utano semishonga, zvinonhuwira, mafuta ane utano hwemwoyo, uye antioxidants.
Healthy
Zvokudya zvinogadzirwa izvo zvinogadzirwa zvine hutano zvakanyanya ndezviya zvine macalorie mashoma uye mafuta asina kunaka uye ivo vanogadzirwa nezvishoma kana zvisingagadziriswi zvinowedzera uye zvemhando yepamusoro zvinopa hutano hunobatsira.
pico de gallo
Iyi i-calorie yakaderera, yakaderera-mafuta, inovaka-dense salsa inogona kusveta chero chikafu.
Inogadzirwa nematomatisi, hanyanisi, jalapenos, uye lime.
Gadzira yako zviri nyore kudzora sodium mazinga.
Masaladhi epamusoro, miriwo, kana mapuroteni ane salsa kuwedzera kunaka.
Shandisa sedipu yemuriwo mutsva mbishi sechikafu.
Mustard
Mustard ishoma-calori - 5 macalorie mu1 teaspoon, yakaderera-carbohydrate, uye isina mafuta-isina condiment inogona kuwedzera kunakirwa kwechikafu nekuwedzera kutapira, kuvava, kana spicy kick.
Mazhinji masardard echinyakare - yero uye maspicy - anogadzirwa nemhodzi yemasitadhi, vhiniga yakanyungudutswa, hupfu hwegarlic, hupfu hwehanyanisi, munyu, zvinonhuwira, uye turmeric.
Izvi zvinoreva kuti mustard ine zvishoma kana zvisingakoshi makorikori, mafuta, mapuroteni, uye makhahydrates mune imwe kushanda.
Zvidzidzo zvakaratidza kuti turmeric inogona kupa hutano hunobatsira kubva mukomboni inonzi curcumin.
Preclinical zvidzidzo zvinoratidza kuti curcumin inogona kuita se antioxidant uye ine anti-kuzvimba, anticancer, uye neuroprotective zvivakwa. (Abrahams S, et al., 2019 )
Masitadhi akaomeswa, sehuchi hunonaka, anogona kuva neshuga yakawedzerwa, saka, zvinokurudzirwa kuverenga chinyorwa usati wadya.
Maererano neA USDA, 1 teaspoon yemasitadhi inonhuwira ine 5 macalorie, 60mg sodium, uye hapana mafuta, makabhohaidhiretsi, faibha, protein, kana shuga . (FoodData Central. US Department of Agriculture. 2021 )
vhiniga
Balsamic, tsvuku kana chena waini kana apuro cider vhiniga inogona kushandiswa padivi ndiro, saladi, sandwiches , uye kumarinate.
Iyi condiment inotangira pa 0 makorikori kusvika pagumi makorikori papupuni uye haina sodium.
Zvidzidzo zvakaratidza kuti apple cider vhiniga inogona kuderedza kutsanya kweshuga yeropa muvanhu vari panjodzi yerudzi rwechipiri chirwere cheshuga. (Johnston CS, Quagliano S, White S. 2013 )
Sauce yakatsva
Muto unopisa unogadzirwa nemhiripiri tsvuku.
Mazai epamusoro, miriwo, kana zviyo zvose zvine madheshi mashoma.
Zvidzidzo zvinoratidza kuti kuwedzera zvinonhuwira kunogona kubatsira kugutsa nzara, kubatsira kudzivirira kudya uye pamwe nekumhanyisa metabolism. (Emily Siebert, et al., 2022 )
Verenga mavara sezvo sosi inogona kunge ine shuga yakawedzerwa.
sosi
Nekuda kweiyo carbohydrate uye shuga yemukati, ketchup ndeye condiment inoda kudzorwa-chikamu, kunyanya kune vanhu vane chirwere cheshuga vari kutevera chirongwa chakagadziridzwa chekudya.
Ketchup ine 17 makorikori, 5 magiramu eshuga, uye 4 magiramu emacarbohydrates mupupuni imwe . (FoodData Central. US Department of Agriculture. 2020 )
Vanhu vanokurudzirwa kunamatira kune chimwe chikamu uye sarudza ketchup isina kugadzirwa nehigh fructose corn syrup.
Hazvina hutano
Zvokudya zvisina utano zvakakura mumakoriyumu, sodium, mafuta, uye / kana shuga mukushanda kumwe chete.
Creamy Salad Kupfeka
Mayonnaise
Mayonnaise inogona kunge yakakwira zvakanyanya mumakoriyori kune chikamu chidiki.
Kunyangwe kugadzirwa kubva kune zvese zvinongedzo senge mazai yolks, mafuta omuorivhi, uye vhiniga,
Chipunu chimwe chine 94 macalorie uye 10 magiramu emafuta. (FoodData Central. US Department of Agriculture. 2020 )
Kunyange zvazvo mafuta akawanda ari unsaturated/ane hutano mhando , zvinogona kuva zvakaoma kugovera kudzora ichi chikafu chekudya, izvo zvinogona kukonzera kuwandisa kwekoriori kudya.
BBQ sauce
Barbecue sauce ine mwero mumakoriyori, inosvika makumi matanhatu mumaspuni maviri, asi inogona kunge ine yakawanda yesodium uye shuga.
Mhando dzakawanda dzinogona kuva ne10 kusvika ku13 magiramu eshuga / yakaenzana nemashupuni matatu uye 3 kusvika 280 milligrams ye sodium.
Iyo yakakurudzirwa kushumira saizi maspuni maviri.
Vanhu vanoedza kuona macalorie uye kudya kweshuga vanokurudzirwa kunamatira kune imwe sevhisi.
sour-cream
Sour cream ine 60 makorikori uye 6 gramu emafuta mumaspuni maviri.
Inenge hafu yemafuta ari mukisimu yakasviba yakazara. (FoodData Central. US Department of Agriculture. 2020 )
Kugara uchidya mafuta akazara kwave kuchibatanidzwa nehosha yemwoyo, cholesterol yakakwira, uye chirwere cheshuga.
Mutsivi une hutano hwekrimu yakashama inogona kuva chipunu kana maviri emafuta akaderera kana asina-mafuta akajeka Greek yogati.
Pasinei nehutano kana husina hutano hwekudya, zvinokurudzirwa kuti usanyura chikafu mukati mavo uye unamatira kune zvakakurudzirwa kushumira saizi.
Benefits of Healthy Diet uye Chiropractic Care
VIDEO
References
Abrahams, S., Haylett, WL, Johnson, G., Carr, JA, & Bardien, S. (2019). Antioxidant mhedzisiro ye curcumin mumhando dze neurodegeneration, kuchembera, oxidative uye nitrosative kusagadzikana: wongororo. Neuroscience, 406, 1-21. doi.org/10.1016/j.neuroscience.2019.02.020
Spicy brown mustard. FoodData Central. US Department of Agriculture.
Johnston CS, Quagliano S, White S. Vhiniga kunwa panguva yekudya kwakaderedza kutsanya kweglucose yeropa muvanhu vakuru vane hutano vari pangozi yechirwere cheshuga 2. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003
Siebert, E., Lee, SY, & Prescott, MP (2022). Chili pepper inofarira kukura uye maitiro ayo pakudya kwekudya: Ongororo yekurondedzera. Miganho muhutano, 9, 1039207. doi.org/10.3389/fnut.2022.1039207
Ketchup. FoodData Central. US Department of Agriculture.
Kupfeka kwaKesari. FoodData Central. US Department of Agriculture.
Vinaigrette. FoodData Central. US Department of Agriculture.
Mayonesi. FoodData Central. US Department of Agriculture.
Sour cream, nguva dzose. FoodData Central. US Department of Agriculture.
