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 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.
by Dr Alex Jimenez Detoxification , Health Coaching
Vanhu vari kubata nematambudziko ehutano, UTIs, uye nyaya dzeganda dzinogona kuve dzisingaperi, ndedzipi mhedzisiro uye mabhenefiti ekunwa cranberry muto?
Cranberry Muto
Cranberries ine hutano sosi yezvinovaka muviri uye antioxidants. Cranberry muto inokurudzirwa sosi yevhitamini C, ine mabhenefiti akawedzerwa ekusimudzira kugaya, moyo, immune, uye hutano hweganda. Vanhu vazhinji vanogona kunwa muto wecranberry zvakachengetedzeka pakudya kwavo pasina nyaya, asi vakadzi vane nhumbu kana vanhu vanotora zvinoderedza ropa, kana mishonga vanofanira kutanga vataura nezvekuwedzera kunwa cranberry nachiremba kana nyanzvi kutanga.
Imwe kapu yejusi recranberry isina kunyorova inopa 23.5 milligrams kana 26% yehuwandu hwezuva nezuva hwevhitamini C. (USDA 2018 )
Kuti udzivise kushandiswa kwakanyanya kweshuga yakawedzerwa uye kuwedzera mabhenefiti, zvinokurudzirwa kunwa unsweetened cranberry juice.
mumatumbu Health
Cranberries ine antioxidant compounds /polyphenols
Chidzidzo chakawana kuti kunwa cranberry muto kwakabatana nekuwedzera kunobatsira gut bacteria uye kwakadzikira kuvimbiswa .
Kuvandudzwa kwezviratidzo zvekupisa kwakaonekwa zvakare.(Chicas MC, et al., 2022 )
Heart Health
Tsvagiridzo yakapihwa mari nekambani yecranberry juice yakawana vatori vechikamu vaidya muto wecranberry kaviri pazuva vaive nemazinga akaderera ezvizhinji zvengozi yechirwere chemoyo, sitiroko, uye chirwere cheshuga kupfuura avo vakagamuchira placebo. (USDA 2016 )
Ongororo yakarongeka uye meta-analysis yakawana kuti cranberry supplementation inogona kuvandudza uremu hwemuviri uye mazinga eropa.
Cranberries inogonawo kubatsira kuvandudza high-density lipoprotein (HDL) cholesterol-inonzi "yakanaka" cholesterol-muvanhu vechidiki.
Zvimwe zvidzidzo zvinodiwa kusimbisa zvakawanikwa izvi. (Pourmasoumi M, et al., 2019 )
Immune Utano
Cranberry juice ine vitamin C, iyo inokosha kune immune system basa.
Tsvagiridzo inoratidza kuti kushaikwa kwevhitamini C kunwiwa kunogona kukonzeresa kudzikira kwehutachiona uye kuwedzera njodzi yehutachiona. (Carr A, Maggini S, 2017 )
Ganda Utano
Nekuda kweiyo yakanyanya antioxidant yemukati, cranberry muto inogona kubatsira kuchengetedza ganda rako kubva mukukuvadzwa kunokonzerwa nemahara radicals anobatsira mukuchembera nguva isati yakwana.
Iyo vhitamini C mucranberry muto inodiwawo pakugadzira collagen.
Collagen imhando yeprotein inopa simba, elasticity, uye tsigiro yemaitiro kuganda, zvichibatsira kuti ganda rirambe rakasimba uye rakatsetseka.Pullar JM, et al., 2017 )
Kudzivirira Utachiona
Chidzidzo chakawana kuti cranberry components inozivikanwa se proanthocyanidins
Cranberries activate antibacterial maitiro anogona kudzivirira mabhakitiriya kubva pakusunga pamwe chete, kuderedza periodontitis / gum chirwere uye kuumbwa kwemazino plaque. (Chen H, nevamwe, 2022 )
Urinary Tract Infection Prevention
Cranberries vakapfuura nezvidzidzo zvakawanda zvekurapwa kumba kweUTIs.
Zvinotendwa kuti kemikari makomisheni/proanthocyanidins inogona kubatsira kudzivirira mamwe mabhakitiriya kubva kunamira kune jira reweti, nokudaro kuderedza njodzi yeUTIs. (Das S. 2020 )
Ongororo yakawana zvigadzirwa zvecranberry semuto kana mahwendefa zvinogona kuderedza njodzi yeUTIs mumapoka ari panjodzi nezvikamu makumi matatu muzana.
Mapoka ari panjodzi anosanganisira avo vane UTIs inodzokororwa, vakadzi vane pamuviri, vakura vakura, uye vanhu vane chisingaperi catheter inogara (midziyo inoshandiswa kwenguva pfupi dundira drainage) uye neurogenic bladder (mamiriro ayo vanhu vanoshaya kudzora dundira nekuda kwezvinetso muuropi, musana, kana musana). (Xia J Yue, nevamwe, 2021 )
Mari Yemazuva Ose
Iko hakuna kurudziro yepamutemo pahuwandu hwakakwana hwemuto unofanirwa kudyiwa nemunhu kuitira hutano. Zvidzidzo zvakawanda zvinoongorora mabhenefiti zvakashandisa huwandu kubva pa8 kusvika kugumi nematanhatu, kana kutenderedza 16 kusvika 1 kapu pazuva. (Iyo Cranberry Institute ) Zvisinei, muto wecranberry une huwandu hwakawanda hweshuga yakawedzerwa inogona kukonzera kuwedzera makorikori, zvichiita kuti uwedzere kuwedzera uye zvimwe zvinetso zvehutano. Nokudaro, zvakakosha kuverenga chinyorwa chechigadzirwa uye kutarisa yakachena, 100% cranberry juice.
Kana muto wakachena wakanyanya tart, udire nechando kana mvura.
Dzivisa cranberry cocktails iyo inowanzosanganiswa nemamwe majusi, semuzambiringa kana muto weapuro, uye ine shuga yakawedzerwa inogona kuderedza zvikomborero.
mienzaniso zveshuga zvakajairika zvinosanganisira: (Centers for Disease Control and Prevention 2022 )Muchero nekita
uchi
Molasses
Shuga yakasviba
Nzimbe shuga
Shuga mbishi
Muto wenzimbe
Sirosi yegorosi
Yakakwira-fructose chibage manyuchi
Maple syrup
Malt sirasi
Dextrose, fructose, glucose, maltose, sucrose, lactose
Sarudzo Dzakangwara Hutano Huri Nani
VIDEO
References
Carr A, Maggini S. Vitamin C, uye immune function. Nutrients. 2017;9(11):1211. doi: 10.3390 / nu9111211
Nzvimbo dzeDaase Control uye Kudzivirira. Ziva muganhu wako wekuwedzera shuga .
Chicas MC, Talcott S, Talcott S, Sirven M. Mhedzisiro yecranberry juice supplementation pane gut microbiome uye zviratidzo zvinopisa: chidzidzo chisingaverengeki, chechipiri-mapofu, che placebo-controlled controlled in overweight individuals. Curr Dev Nutr. 2022;6(Suppl 1):272. doi:10.1093/cdn/nzac053.013
Chen H, Wang W, Yu S, Wang H, Tian Z, Zhu S. Procyanidins uye kugona kwavo kurapa kurwisa zvirwere zvemuromo. Mamorekuru. 2022;27(9):2932. doi:10.3390/molecules27092932
Iyo Cranberry Institute. Yakawanda sei cranberry juice yandinofanira kunwa pazuva ?
Das S. Natural therapeutics kune urinary tract infections-kuongorora. Futur J Pharm Sci. 2020;6(1):64. doi:10.1186/s43094-020-00086-2
Pham-Huy, LA, He, H., & Pham-Huy, C. (2008). Mahara radicals, antioxidants muchirwere uye hutano. International Journal yeBiomedical Sayenzi : IJBS, 4(2), 89–96.
Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. Migumisiro yecranberry pamwoyo wehutano hwemagetsi ehutano hwehutano: Kuongorora kwakarongeka uye meta-analysis. Clinical Nutrition. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003
Pullar JM, Carr AC, Vissers MCM. Basa revhitamini C muhutano hweganda. Nutrients. 2017;9(8):866. doi: 10.3390 / nu9080866
USDA. Cranberry muto, unsweetened .
USDA. Cranberry juice inogona kusimbisa hutano hwemwoyo .
Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Kushandiswa kwecranberry seadjuvant therapy yehutachiona hwehutachiwana muhuwandu hwevanhu: Kuongorora kwakarongeka uye meta-analysis nekuedza sequential analysis. PLoS Imwe. 2021;16(9):e0256992. doi: 10.1371 / magazini.pone.0256992
by Dr Alex Jimenez Health Coaching , udyo
Nekupisa kwezhizha kunoputika, vamwe vanhu vanogona kusangana nematambudziko ehutano hwekugaya. Ukama huri pakati pekushisa kunze uye kupisa kwemuviri kunoshandura kune digestive system. Sezvo kupisa kunowedzera, zvinogona kuita kuti hurongwa hwekugaya hudzike uye huve husina simba hwekunzwa hutsva, kusvotwa, uye kuneta. Kudzikama kwemuviri kunogona kudzima nekuti muviri unodzikisira tembiricha yemukati kuti uzvidzivirire. Vanhu vanofanira kungwarira kuti vasazviremedza nezvokudya zvisina kunaka. Imwe nzira yekudzivisa matambudziko uye kuchengetedza kugaya kushanda zvakanaka ndeyekudya zvakareruka, kudya zvikamu zviduku pakudya kwega kwega, uye kudya zvokudya zvinogayiwa nyore. Kuita izvi kuchaita kuti muviri unzwe uchitonhorera, uye uchengetedze kusvinura uye simba mukati mezuva rose rinopisa.
Zviri nyore Digestible Foods
Dambudziko rehutano rinokonzerwa nekupisa rinogona kusanganisira:
Kufirwa kwechido
Kushungurudza
Acid buildup
Zvinorwadza mumimba
Constipation
Gastroenteritis Diarrhea
Irritable bowel syndrome (IBS)
nemvura
Kupisa kupera simba
Kurohwa
Chinangwa hachisi chekurega kudya asi kudya chikafu chenguva dzose, zvidiki uye zvinogayiwa nyore. Zvokudya zvakaderera mu fiber zvinowanzova nyore kugaya uye zvinogona kubatsira muviri kunzwa zviri nani.
White Rice
Mupunga muchena hauna mafuta uye fiber, zvichiita kuti zvive nyore padumbu uye nyore kugaya.
Iyo haina kubatanidzwa nechero nyaya dzemudumbu uye inoonekwa sea starch yakachengeteka
Kuti ugaye mupunga zviri nyore, idye woga kana kuubatanidza nezvokudya zvisina mafuta.
Zvimwe zvekudya zvine mafuta akawanda, semafuta emuriwo, zvinogona kutora nguva yakareba kuti zvigaye uye zvinogona kukonzera kusagadzikana.
A 1/2 kapu yemupunga wakachena wakabikwa: 210 calories
4g mapuroteni
0g mafuta
49g makabhohaidhiretsi
1g fiber
mabhanana
Mabhanana akaibva muchero unogayiwa zviri nyore unongove nefiber iri pakati nepakati.
Izvo zvinosanganiswa nekuvandudzwa mune zvese kuvimbiswa uye manyoka,
Vanhu vane matambudziko akasiyana-siyana ekugaya vanogona kuwana zororo kana vachibatanidza mabhanana mukudya kwavo.
Kubika mabhanana kunoita kuti zvive nyore kugaya sezvo zvichiita kuti zvimwe zvinovaka muviri zvive nyore kutora.
Iva nechokwadi chokuti mabanana aibva zvakakwana.
Mabhanana asina kuibva anogona kunetsa kugaya.
1 bhanana iri pakati nepakati/yakaibva: 105 calories
1.3g mapuroteni
0.4g mafuta
27g makabhohaidhiretsi
3g fiber
applesauce
Kunyange zvazvo yakagadzirwa kubva kumaapuro, maapurosi akaderera mufiber uye sosi huru yevhitamini C.
Zvibereko zvakabikwa, zvemumagaba, kana kuti zvakagayiwa zvinenge zvakaderera mufibre uye zviri nyore kugaya.
Applesauce inokurudzirwa kudzikamisa zvakasiyana-siyana zvine chekuita nemudumbu senge kuvimbiswa, manyoka, uye gastroparesis
A 4-ounce kushandiswa kweapurosauce: 90 calories
0g mapuroteni
0g mafuta
22g makabhohaidhiretsi
2g fiber
Chingwa Chena
Chingwa chena chena chine fiber shoma uye chiri nyore kugaya pane chingwa chinogadzirwa nechingwa chegorosi.
Inowanzosimbiswa nemishonga inosanganisira folic acid, B mavitamini, vitamini D3, nezvimwe.
Edza toast yakapfava kwemangwanani
shandisa kuzadza kwakaderera-mafuta kune sandwich nyore nyore kudya kwemasikati kana kudya kwemanheru.
2 zvimedu zvechingwa chena: 150 calories
4g mapuroteni
28g makabhohaidhiretsi
2g mafuta
1g fiber
Huku neTurkey
Mapuroteni akaonda asina mafuta senge zamu rehuku uye turkey zviri nyore kugaya.
Vanhu vari kusangana nematambudziko ekugaya vanokurudzirwa kuti vadye mapuroteni akaonda pamusoro penyama tsvuku ine mafuta.
Mazamu matatu ehuku isina ganda, isina bhonzo: 128 calories
26g mapuroteni
2.7g mafuta
0g makabhohaidhiretsi
0g fiber
Sweet Potato
Yakabikwa mbatatisi ye mhando dzose mienzaniso inogayiwa nyore zvokudya .
Mbatatisi dzinotapira dzakapfava pachikamu chekudya nekuti kazhinji insoluble fiber, inomhanyisa kugaya uye inowedzera kugara.
Kuita kuti mbatatisi zvive nyore kugaya, bvisa matehwe uye mash mukati.
Kubvisa matehwe kunodzikisira iyo fiber yemukati, uye kuigadzira kunoita kuti kugaya kuve nyore.
1 mbatatisi yepakati yakabikwa nekupepetwa: 135 calories
3g mapuroteni
0.2g mafuta
31g makabhohaidhiretsi
5g fiber
Mamwe mazano anogona kubatsira kukurudzira kugaya zvinosanganisira kunwa mvura yakawanda, kurara zvakanyanya, kuderedza kushushikana, uye kurovedza muviri.
Kurapa Kwekudya
VIDEO
References
Howard, Sally, uye Geetanjali Krishna. "Kupisa kunouraya sei mamiriro ekunze: kuwedzera kwehutano hweveruzhinji njodzi yekupisa kwakanyanya." BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741
Kong, Fanbin, nevamwe. "Kuchinja kwemuviri mupunga chena uye shava panguva yekutevedzera gastric digestion." Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x
Nguyen, Hoang Chinh et al. "Bioactive Compounds, Antioxidants, uye Health Benefits yeSweet Potato Leaves." Mamorekuru (Basel, Switzerland) vol. 26,7 1820. 24 Kurume 2021, doi:10.3390/molecules26071820
Remes-Troche, José María. "Kupisa zvakanyanya" kana "kunyanya kutonhora": mhedzisiro yekupisa kwekudya pane gastric basa. Zvirwere zvekugaya uye sainzi vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4
Salfi, Salvatore F, naKaryn Holt. "Basa reprobiotics mukugadzirisa manyoka." Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3
Singh, Balwinder, nevamwe. "Bioactive compounds mubhanana uye hutano hwavo hunobatsira - Ongororo." Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033
by Dr Alex Jimenez Health Coaching , udyo
Sangweji yakajairika kubva kumba inosanganisira chingwa - chimedu chikobvu chegorosi, imwe kana maviri anofarira condiments, nyama yemasikati, lettuce, matomatisi, uye pickles. Kurongedza kudya kwemasikati kunoshanda kana kuchikoro ndeimwe yenzira dziri nyore dzekurasikirwa nekuchengetedza uremu. Kugadzira sangweji zvinoreva izvo zvinongedzo, makorikori, uye chikafu chinogona kudzorwa. Zvisinei, sandwich ine hutano inogona kudarika macalorie nyore kana ikasangwarira . Sarudzo dzechingwa uye condiments senge mayonnaise, kupfeka, uye cheese zvinogona kuchinja sandwich kudya uye kuwedzera makorikori, mafuta, uye sodium. Macalories anogona kutemwa neruzivo rwekudya kwakanaka uye mashoma kurudziro.
Sandwich Nutrition Chokwadi uye Hutano Mabhenefiti
Sandwich Calories uye Nutrition
USDA ruzivo rwekudya kwesangweji imwe ine ham, chizi, uye mayonnaise yakaenzana ne155 gramu.
MaCalori Ese makumi mana
Mafuta 16.7 magiramu
Sodium 1320 milligrams
Carbohydrate 32.5 gramu
Fiber 2.3 gramu
Shuga 5.1 magiramu
Mapuroteni 19.3 gramu
Favorites
Macalories anogona kusiyana zvichienderana neiyo chingwa , kuzadza, uye kupararira kunoshandiswa kugadzira uye kana miriwo inowedzerwa.
Elvis Ruomba
Macalories 200-300.
Peanut butter pachingwa chichena.
Kudyiwa kamwe chete kwepeanut butter zvipunu zviviri.
Peanut Butter uye Jelly
Macalories 350-500.
Zvichienderana nekuti yakawanda sei peanut butter inoshandiswa uye rudzi rwe jelly kana jam .
Nutella
Macalories 300-500.
A 2-tablespoon kushumira ndeye 200 macalorie.
Vadivelu Comedy Turkey Sandwich
Macalories 160-500.
Zvichienderana nehuwandu hwenyama yakawedzerwa uye sarudzo dzekudya.
hamu
Macalorie ari pasi pe200.
Izvi pasina cheese.
Nebhotela pachingwa cheFrench, inogona kuva 400 macalorie kana kupfuura.
Chirauko chehuku
Calories 400 - 600 kana kupfuura.
Zai Saladi
Macalorie 350 ekuzadza mayonnaise, pamwe neanosvika zana nemakumi mashanu echingwa.
Zai uye Chizi
Calories 250 -400 kana kupfuura.
Kana yakagadzirwa pabhisikiti kana croissant.
Subway
230 kusvika kune angangoita 1000 macalorie.
Cheka Macalorie
Nekugadzirisa zvishomanana uye kuchinja kwehutano, sandwich inovaka muviri uye ine utano iyo yakaderera mumakoriyori asi izere nekunaka inogona kuitwa.
Low-Calorie Bread
Chingwa chakakora, chakakora, bagels, baguettes, croissants, uye macroissants ane moyo anogona kuva nemafuta nemacalorie.
Pane kudaro, sarudza imwe tsanga kana yechingwa chimwe chine zvimwe zvinovaka muviri semafuta ane hutano kana fiber.
Funga nezvesangweji yakavhurika yakatarisana nechingwa chemoyo uye kuchengeta chikamu kune chimwe chidimbu.
Gadzira sandwich pasina chingwa uye kuputira kuzadza mukati lettuce kana imwe chingwa chinotsiva.
Leaner Fillings
Kamwe chingwa chine utano chinosarudzwa, gadzira sandwich yakakomberedza nyama kana nyama isina kuzadza. Wana kugadzira uye edza sarudzo dzakasiyana kuti uwane zvinonaka zvitsva. Verenga mazita enyama kana hove anoparadzirwa anonzwika kuva ane utano. Mhando dzakawanda dzinogona kunge dziine mapuroteni uye zvinovaka muviri zvinobatsira, asi kuzadza kunowanzo kusanganiswa nezvimwe zvinongedzo zvakakwirira mumakori. Edza zve:
Deli ham yakachekwa yakaonda.
Deli turkey yakachekwa yakaonda.
Deli rogocha nyama yemombe yakachekwa zvitete.
Deli-style rotisserie huku zamu rakachekwa zvitete.
Tsvaga pasi-sodium nyama .
Grilled eggplant.
Yakabikwa portobello howa.
Nutrient-Rich Vegetables
Rongedza sandwich nemasikirwo emasikirwo semiriwo. Ita chinangwa chekuva nemiriwo inokwana miviri pasangweji. Miriwo inovaka muviri inowedzera kunaka uye inopwanya kune sandwich .
Iceberg lettuce, sipinashi, romaine lettuce, kana girinhi.
Shredded kabichi.
Tomato.
Madomasi akaomeswa nezuva.
Cucumber.
Jalapeno pepper.
Banana mhiripiri.
Green mhiripiri.
Hanyanisi dzakachena kana dzakakangwa.
Basil mashizha.
Bhinzi inomera.
Low-Calorie Condiments
Kupararira kunotora nzvimbo shoma pane sandwich asi inogona kuva nemafuta akawanda . Condiments inofanira kushandiswa zvine mwero.
Olive mafuta
Butter
Aioli tahini pesto
Salad kupfeka
mondo
Kuchengetedza
Guacamole
Olive tapenade
Bharuki wedumbu
Shingairira
sosi
Dijon masitadhi
Yadhi yemasitadhi
Paunotanga kutanga, kucheka sandwich macalorie angaite seakaoma uye asina kujairika. Zadza firiji nesarudzo dzakawanda dzine hutano sezvinobvira, ita kugadzira, uye ona zvaunouya nazvo, sezvo kugadzira chikafu chinonaka chinonakidza kana wangowana kurembera kwacho.
Muviri Mukuenzanisa, Kusimba, uye Zvokudya
VIDEO
References
An, R et al." Sandwich kushandiswa zvine chekuita nekudya kwemazuva ese uye mhando yekudya pakati pevakuru vekuUS, 2003-2012 ″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008
Sebastian, Rhonda S., nevamwe. Sandwich Kudyiwa neVakuru muUS Zvatinodya muAmerica, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), Zvita 2015.
US Department of Agriculture, Agricultural Research Service. FoodData Central. [Chinyorwa cheNhoroondo]: Hamu uye Chizi.
US Department of Agriculture, Agricultural Research Service. FoodData Central [Chinyorwa Chenhoroondo]. Wheat Bread.
Zhao Z, Feng Q, Yin Z, nevamwe. Tsvuku uye yakagadziriswa nyama yekushandisa uye colorectal cancer njodzi: kurongeka ongororo uye meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667
by Dr Alex Jimenez Detoxification , Health Coaching
Kunyangwe munyu uchigutsa mukanwa uye uchidikanwa kuti urarame, kana muviri uchishuvira munyu, inogona kuve chiratidzo chehutano hwehutano. Muviri unoda sodium, asi zvekudya zvakawanda zvine zvakawanda kupfuura zvinodiwa nemuviri. Kudya kwesodium kuzhinji kwevanhu kunobva muzvokudya zvakapetwa, pizza, burgers, uye soups. Muviri unoshuva chikafu chine munyu nekuda kwezvikonzero zvakasiyana, kazhinji zvine chekuita nekusagadzikana kwesodium. Kuti ubatsire kudzikisira zvishuwo uye kudzikisira manwiro, batanidza musanganiswa wemwaka, zvinonhuwira, uye miriwo muchirongwa chekudya. Injury Medical Chiropractic uye Functional Medicine Clinic inogona kupa nyanzvi yekudya kurudziro uye hutano kudzidzisa kugadzira chirongwa chekudya chemunhu.
Kana Muviri Unoda Munyu
Maererano American Heart Association:
Muviri unoda 500 milligrams (mg) yesodium zuva nezuva kuti ishande zvakakwana.
Izvo zvisingasviki chikamu chimwe muzvina che teaspoon (tsp).
Asi nekuda kwekuti vanhu vazhinji vanotora inenge 3,400 mg zuva rega rega, American Heart Association inokurudzira kuti vanhu vakuru vaderedze kunwa kusvika ku1,500-2,300 mg yemunyu zuva nezuva.
Vanhu vanoshuva munyu kazhinji havafanire kufuratira izvi sezvo kushuvira kunogona kuratidza mamiriro ehutano.
Zvinokurudzirwa kutsvaga mazano evanopa hutano kuti vaongorore kudya uye mararamiro.
Zvinokonzera
nemvura
Kuda munyu kunogona kureva kuti muviri unoda hydration. Kushaikwa kwesodium kunokonzeresa masisitimu anoburitsa zvishuwo zvesodium, uye muviri unonzwa uchiwana mubairo mushure mekudya chikafu chine munyu. Vanhu vanozviwana vapererwa nemvura kazhinji vanofanirwa kufunga nezvekutevera matipi aya kuchengetedza hutano hwemvura yemuviri:
Takura bhodhoro remvura zuva rese, tora sips kakawanda, uye edza kuzadza kaviri kana kupfuura.
Wedzera michero kana miriwo mitsva kumvura kuti inakidze.
Isai mabhodhoro emvura kuti ave nemvura inotonhora yeaizi inowanikwa nyore.
Kumbira mvura pamwe nezvimwe zvinwiwa paunenge uchidya kunze.
Electrolyte Imbalance
Kana ma electrolyte apera musaridzwa , muviri unogona kuda zvokudya zvine munyu.
Electrolytes zvicherwa zviri mumuviri zvine electric charge.
Electrolytes ari muropa, weti, uye matishu, uye mazinga anogona kukwira kana kudonha.
Izvi zvinowanzoitika kana huwandu hwemvura inotorwa haienzani nehuwandu hwakarasika nekuda kwekudikitira zvakanyanya, kurwara, uye / kana kuita weti kakawanda.
Electrolytes akakosha nekuti:
Vanobatsira kuenzanisa kuenzana kwemvura yemuviri uye pH mazinga
Kufambisa chikafu uye tsvina kupinda nekubuda mumaseru
Ita shuwa kuti tsinga, tsandanyama, uye huropi zviri pakushanda kwakakwana.
kushushikana
Madyiro ekudya anogona kukurumidza kuvhiringwa paunenge uchisangana nemamiriro ezvinhu anonetsa.
Muviri wakadzvinyirirwa unogona kunzwa zviri nani mushure mekudya chikafu chaunenge wajaira, kunyanya kune vanhu vanodya zvakawanda zvine munyu kana zvinhu zvakajairika, uye pasina kunetsekana.
Boredom
Kudya nekuda kwe boredom ipfungwa yekudya maitiro akafanana nekudya kunetseka.
Iyi mhinduro kumanzwiro asina kunaka inogona kuitika kune chero munhu.
Vanhu vanokurudzirwa kushanda kuburikidza nemafungiro avo asina kunaka nemaitiro ekuderedza kushungurudzika anosanganisira:
Kungwarira kudya.
Dzidzira.
Kufungisisa.
Kutora nguva mu nzvimbo dzakasvibirira sebindu, paki, nezvimwe.
Kushanya neshamwari nemhuri.
Pre-Kuenda Kumwedzi
Kuberekwa
Kusangana nemhando dzakasiyana dzezvishuwo panguva yekuzvitakura kwakasiyana kune vese vakadzi vanowanzoitika.
Zvisinei, chido chezvokudya zvine munyu zvinowanzoitika mumatanho ekupedzisira ekuzvitakura.
Chirwere cheAdisonison
Chirwere cheAddison iri apo iyo adrenal glands usaburitse yakakwana yeimwe mahormone, senge cortisol/iyo inoshungurudza hormone.Vanhu vane chirwere ichi vanogona kukurudzirwa kuti vadye chikafu chepamusoro-sodium.
Nyanzvi yehutano hwehutano inogona kukurudzira kuti ndeapi masodium masosi uye kuti yakawanda sei sodium iri nani.
Dzivirira Kushuva Munyu
Vanhu vanogona kutsiva sodium nezvisina munyu zvinotsiva izvo zvisingabatsiri kuchengetedza kunaka. Sarudzo dzinosanganisira zvinotevera:
Citrus
Kushandisa muto mutsva wecitrus unogona kupenya ndiro neasidhi.
Kana dhishi richinaka rakati sandara, asidhi shoma inobva muto reremoni inogona kubatsira kuti chikafu chiwedzere kunakidza.
vhiniga
Vhiniga inogona kupenya kunaka kwechikafu nekuda kweiyo acidic yemukati uye inoshanda sechinotsiva.
Vhiniga mhando dzinosanganisira champagne, waini yemupunga, kana chena balsamic.
Herbs
No-Munyu Kurungwa
Misanganiswa isina munyu zvinotengeswa online uye muzvitoro zvegirosari.Vanhu vanogona kugadzira musanganiswa usina-munyu wekusanganisa kumini, hupfu hwegariki, hupfu hwehanyanisi, paprika, uye mhiripiri yecayenne.
Garlic
Pane imwe teaspoon yemunyu weiodized, imwe teaspoon yegoriki yakachena inogona kubvisa kusvika ku2,360 mg yesodium uye inopa kunhuhwirira kwakanyanya.
Deredza Kushandisa Munyu
Iyo US Food and Drug Administration inotaura kuti kuderedza huwandu hwesodium kunogona zvishoma nezvishoma kuderera kwekuda . Kutora matanho aya kunogona kubatsira:
Deredza kudyiwa kwezvikafu zvakasungwa, kunyanya izvo zvine izwi rekuti instant muzita. Izvi zvinowanzova nehuwandu hwakawanda hwe sodium.
Kana zvichiita, gadzirira kudya kwemasikati kuti uende kubasa kana kuchikoro.
Verenga zvinyorwa zvinovaka muviri kuti uve nechokwadi chekuti zvigadzirwa zvine isingasviki 2,300 milligrams yesodium.
Namatira kune miriwo mitsva, yakaomeswa nechando isina musanganiswa wakawedzerwa kana isina-munyu yemumagaba muriwo.
Kamura chikafu kana uchidya kunze kana kucheka chikafu nepakati uye tora zvakasara kumba kudzivirira huwandu hwakanyanya hwesodium muchikafu cheresitorendi.
Usashandise chero kana yakaderera-sodium saladhi mapfekero kana kuisa iwo padivi.
Kudzidza Nezvekudya Zvidimbu
VIDEO
References
Bell, Victoria, nevamwe. "Utano Humwe, Zvokudya Zvakaviriswa, uye Gut Microbiota." Zvikafu (Basel, Switzerland) vol. 7,12 195. 3 Zvita 2018, doi:10.3390/foods7120195
Husebye, Eystein S et al. "Adrenal insufficiency." Lancet (London, England) vol. 397,10274 (2021): 613-629. doi:10.1016/S0140-6736(21)00136-7
Morris, Michael J nevamwe. "Chido chemunyu: psychobiology ye pathogenic sodium kudya." Physiology & maitiro vol. 94,5 (2008): 709-21. doi:10.1016/j.physbeh.2008.04.008
Orloff, Natalia C, naJulia M Hormes. “Pickles neaizikirimu! Chikafu chekudya pamuviri: fungidziro, humbowo hwekutanga, uye mafambiro ekutsvaga mune ramangwana. " Frontiers in psychology vol. 5 1076. 23 Sep. 2014, doi:10.3389/fpsyg.2014.01076
Souza, Luciana Bronzi de et al. "Ko Kudya uye Kushuva Kwekudya Zvinochinja Panguva Yekuenda Kumwedzi Kwevakadzi Vechidiki here?." “A ingestão de alimentos e os desejos por comida mudam durante o iclo menstrual das mulheres jovens? Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia vol. 40,11 (2018): 686-692. doi:10.1055/s-0038-1675831
by Dr Alex Jimenez Health Coaching , udyo
Chingwa chakakodzera chinogona kuva chikafu chinovaka muviri zvikuru. Kudya zviyo zvakawanda zvinosanganiswa nehuremu hwakaderera uye kuderedzwa kwehutano hwehutano, chirwere chemoyo, uye njodzi yekenza. Kuchengeta chingwa muzvokudya zvine utano kunotanga nekusarudza marudzi ane kudya kwakanakisisa. Mamwe marudzi ane zvakasikwa akakwira mufiber, mavhitaminzi, uye zvicherwa. Zvimwe zvinogadzirwa kubva muzviyo zvakanatswa zvine mavhitamini akawedzerwa nemamineral. Nyanzvi dzezvehutano dzinoongorora zvingwa zvine hutano zvichibva pane zvakaongororwa hutano mabhenefiti uye fiber, mapuroteni, micronutrient zvemukati, uye yakazara macalorie.
Zvingwa Zvine Utano
100% Yegorosi Yese
100% chingwa chegorosi chakazara chine fiber uye chikafu uye ndeimwe yemhando dzinovaka muviri.
Chimedu chechingwa chakagadzirwa nehupfu hwegorosi rose chinopa 80 makorikori, magiramu mashanu eprotein, 5 gramu emafuta, 0 magiramu emacarbohydrates, uye 20 gramu efiber.
Chikamu zana kubva muzana chechingwa chegorosi chinewo zvicherwa zvakakosha secalcium, selenium, manganese, phosphorus, uye thiamin.
Kuwedzera zviyo zvakakwana zvakaratidzwa kuderedza njodzi yezvirwere zvisingaperi zvisingaperi, kusanganisira chirwere cheshuga 2, kenza, uye chirwere chemwoyo.
Studies vakaratidza maitiro akanaka ezviyo zvakakwana pakudzora uremu.Zvingwa zvakawanda zvinozvishambadza segorosi uye zvinogona kunge zvisina 100% yakazara, isina kucheneswa tsanga. Verenga mavara kuti uone kana chingwa chemuchitoro chaigadzirwa neupfu hwegorosi chete.
Chingwa che100% chegorosi chingave chakanyorwa sechakadaro kana kuva neupfu hwegorosi sechinhu chekutanga chekugadzira uye hainyore humwe hupfu hwakafanana nehupfu hwegorosi kana hupfu hwakasvibiswa.
Multigrain
Mbeu dzakakwana senge oats, buckwheat, bhari, amaranth, uye mapira zvinogona kuverengerwa muzvingwa zvemultigrain zvekuwedzera fiber, protein, uye micronutrients.
Kuwedzera zviyo zvakasiyana-siyana seizvi zvinogona kubatsira kuderedza njodzi yezvimwe zvirwere zvisingaperi.
Kufamba uchienda kuchingwa chine hutano chemultigrain kunogona kurasisa.
Zvingwa zvakanzi multigrain zvinogona kunetsa kuziva kana tsanga dzaishandiswa kugadzira chingwa dzakanga dzakakwana kana kuti dzakanatswa.
Zvinokurudzirwa kuti utsvage chirairo chechingwa chine 100% yakazara zviyo.
O
Oats zviyo zvakakwana zvinogona kuwedzera gorosi muchitoro chine utano-chakatengwa uye chingwa chekugadzira kumba.
Oats ine yakakosha fiber inonzi beta-glucan , nezvinobatsira zvinosanganisira kuderedza cholesterol yakaipa, kugadzirisa shuga muropa, uye kuderedza BP.
Oats yakawanda mu soluble fiber, iyo inobatsira kuderedza kuvimbiswa.
Verenga zvinyorwa uye tsvaga mhando dzinonyora oats nehupfu hwegorosi semabiko ekutanga ane shuga shoma yakawedzerwa.
Mbeu Mufurakisi
Flaxseeds haisi zviyo, asi haina kuzara nezvinovaka muviri.
Mbeu idzi dzine fiber uye polyunsaturated mafuta .
Kuwedzera flaxseed kunogona kubatsira kudzivirira kubva kune mamwe cancer uye kuvandudza hutano hwemoyo.
Nekuti mhodzi dzacho hadzina gluten-isina, chingwa chembeu cheflakisi chinogona kuve sarudzo kune vanhu vane chirwere chechiliac kana gluten senitivity.
Zvimwe zvingwa zvakagadzirirwa kutengeswa zvinosanganisa furakisi negorosi, asi vanhu vangafanira kuzvigadzirira chingwa chakaitwa neflakisi.
mukanyiwa
mukanyiwa chingwa chinogadzirwa kuburikidza nekuvirisa, izvo zvinowedzera hutano hweprobiotics kune chigadzirwa chakapedzwa.Chikafu chakapfuma mumaprobiotics kubva kune zvakaviriswa chikafu chakabatanidzwa nemhedzisiro yehutano hwakanaka.
Mabhenefiti anosanganisira echingwa echisikigo probiotics, yakagadziridzwa kugaya, immune system basa, yakawedzera fiber, mapuroteni, uye zvicherwa.
Nokuda kwehutano hwakanaka, sarudza zvakasiyana-siyana zvakagadzirwa nehupfu hwegorosi.
Benefits of Healthy Diet uye Chiropractic
VIDEO
References
Aune, Dagfinn, nevamwe. "Kudyiwa kwezviyo uye njodzi yechirwere chemoyo, kenza, uye zvese-chikonzero uye chikonzero-chaicho kufa: ongororo yakarongeka uye dosi-mhinduro meta-analysis yezvichaitwa zvidzidzo." BMJ (Clinical research ed.) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716
El Khoury, D et al. "Beta glucan: hutano hunobatsira mukufutisa uye metabolic syndrome." Chinyorwa cheNutrition uye Metabolism vol. 2012 (2012): 851362. doi:10.1155/2012/851362
Freitas, Daniela, nevamwe. "Muto weremoni, asi kwete tii, inoderedza mhinduro yeglycemic kuchingwa mune vanozvipira vane hutano: muyedzo wakasiyana-siyana." European Journal of Nutrition vol. 60,1 (2021): 113-122. doi:10.1007/s00394-020-02228-x
“Chingwa chine Utano.” Hall's Journal of Health vol. 3,7 (1856): 144-146.
Kikuchi, Yosuke, et al. "Migumo yeWhole Grain Wheat Bread paVisceral Fat Obesity muJapan Subjects: A Randomized Double-Blind Study." Zvokudya zvezvirimwa zvekudya kwevanhu (Dordrecht, Netherlands) vol. 73,3 (2018): 161-165. doi:10.1007/s11130-018-0666-1
Menezes, Leidiane AA, et al. "Migumisiro yeSourdough paFODMAPs muChingwa uye Zvinogona Kuitika paIrritable Bowel Syndrome Varwere uye Zvine Utano." Frontiers in microbiology vol. 9 1972. 21 Aug. 2018, doi:10.3389/fmicb.2018.01972
Parikh, Mihir, nevamwe. "Flaxseed: iyo bioactive zvikamu uye mabhenefiti emwoyo." American Journal yePhysiology. Mwoyo uye circulatory physiology vol. 314,2 (2018): H146-H159. doi:10.1152/ajpheart.00400.2017
P, Nirmala Prasadi V, uye Iris J Joye. "Dietary Fiber kubva kune Yese Zviyo uye Zvakanakira Zvavo paMetabolic Health." Nutrients vol. 12,10 3045. 5 Gumiguru 2020, doi:10.3390/nu12103045
Tosh, Susan M, naNicolas Bordenave. "Sainzi iri kusimukira pamusoro pezvakanakira zviyo oat uye bhari uye yavo inonyungudika yekudya fiber kune hutano hwemoyo, glycemic response, uye gut microbiota." Nutrition Reviews vol. 78, Suppl 1 (2020): 13-20. doi:10.1093/nutrit/nuz085
by Dr Alex Jimenez Health Coaching , udyo
Chii chinoitika kumuviri mushure mekudya zvine hutano? Vanhu vanotaura migumisiro yekudya kune utano, kunzwa pfungwa dzakajeka uye dzakanyanya kutarisa, kuwedzera kwemasimba masimba, kuona kuderera kwechikafu chekudya uye nzara, kurara kwakanaka, uye mabhenefiti emapfupa akasimba, hutano hwemwoyo, nekudzivirira zvirwere. The Injury Medical Chiropractic uye Functional Medicine Clinic Team inogona kubatsira vanhu vari kushanda mukugadzirisa mararamiro ane hutano kuita kuti shanduko ive nyore uye nerutsigiro rwehunyanzvi kugadzirisa maitiro, zvichibvumira munhu kuti atarise pakuva nehutano.
Chii Chinoitika Kumuviri Mushure mekudya Utano
Zvinogona kutora nguva shoma kuti muviri ugadzirise kune chirongwa chitsva chekudya. A kudya kunovaka muviri zvinosanganisira zvokudya zvinovaka muviri zvinobva mumapoka makuru ezvokudya, kusanganisira mapuroteni asina kuonda, zviyo, mafuta ane utano, uye michero nemiriwo zvine mavara akasiyana-siyana.
Benefits
Zvakanakira kudya zvine hutano zvinosanganisira zvinotevera.
Hupenyu hurefu.
Inochengetedza hutano hwekudya uye system basa.
Inochengetedza hutano hwemuviri wese.
Inosimbisa mhasuru.
Inosimbisa mapfupa.
Inowedzera hutachiona. Inosimudzira hutano hwepamuviri nekuyamwisa.
Inoderedza njodzi yechirwere chemoyo, Type 2 chirwere cheshuga, uye mamwe magomarara.
Inobatsira kuwana uye kuchengetedza uremu hune hutano.
Rimwe Svondo
Zvakaitika zvakaderedza chido chekudya zuva rose.
Kushuva kwekudya kwejunk kunoderera.
Muviri unotanga kudurura mvura yese yakawandisa kubva pakudya zvakanyanya sodium uye chikafu chakagadzirwa.
Nzara inotanga kudzikama.
Chiitiko chakaderedza marwadzo enzara, zvichiita kuti kuderedza uremu kuve nyore.
Kuvandudzwa kwehope.
Kudzora kwakavandudzwa pakusarudza zvekudya.
Kunyanya kutarisisa pfungwa uye kujeka - mhute yehuropi kana kuderera kwezviratidzo zvinotanga kujeka.
Masimba emagetsi akakwira, zvichiita kupedzisa mabasa ezuva nezuva uye kusimbisa muviri zviri nyore.
Muviri unozove wenguva dzose nehuwandu hushoma hwekuzvimba uye kusagadzikana.
Moods inova yakagadzikana uye zvishoma kukwira nekudzika mukati mezuva rose.
Mwedzi Mumwe
Kuvandudzwa kwehutano hweganda.
Chiyero chakatsiga chekurasikirwa kwehuremu, zvichienderana nekusvika uye kutanga.
Zvipfeko zvinotanga kunzwa kusununguka.
Matambudziko ehutano agara aripo senge migraines, kurwadziwa kwemajoini, kushatirwa kwematumbu, nezvimwewo, zvinogona kutanga kujeka.
Kudya zvakanaka kunotanga kuva tsika.
Kuita sarudzo dzine hutano kunotanga kuve hunhu hwechipiri.
Kuvandudzwa kwekuita kwemuviri.
Inzwa wakasimba uye ona kuti muviri unopora nekukurumidza.
Kuvandudzwa kwemasabolism.
Inogona kudya zvakanyanya pasina kuwedzera uremu hwemuviri.
Mwedzi Mitanhatu
Kuderera kwehuwandu hwecholesterol mazinga kana aive akakwira kare.
Kuvandudzwa kweropa, kuderedza njodzi yechirwere chemoyo uye sitiroko.
Yakasimbiswa skeletal system inoderedza njodzi yekushungurudzika kuputsika uye kuputsika.
Kuvandudzwa kwemazinga eglucose eropa, kuderedzwa kweshuga yeropa, uye kudzikisa njodzi dzechirwere cheshuga kana zviratidzo zviri nyore kubata.
Kuchinja kwese kwakanaka kuchaita kuti ugare uchikurudzirwa, uko kudya zvine hutano kunongova chimwe chinhu chaunoita, uye wakadzidza kushivirira zvine hungwaru. Mabhenefiti ese acharamba aripo chero iwe uchidya zvine hutano. Zvinangwa zvakanangwa zvinogona kuzadzikiswa nehuremu hwemuviri hunoita kuti unzwe uine hutano, wakasimba, uye uine chivimbo.
Basal Metabolism
VIDEO
References
Bradbury, Kathryn Et al. "Michero, miriwo, uye fiber kudya zvine chekuita nenjodzi yegomarara: zvakawanikwa kubva kuEuropean Prospective Investigation muCancer uye Nutrition (EPIC)." The American Journal of Clinical Nutrition vol. 100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357
Carlson, Justin L et al. "Health Effects uye Zvinyorwa zvePrebiotic Dietary Fiber." Zvirikuitika mukudya kunovaka muviri vol. 2,3 nzy005. 29 Ndira 2018, doi:10.1093/cdn/nzy005
Hills, Ronald D Jr, nevamwe. "Gut Microbiome: Zvakanyanya Zvinokonzeresa Kudya uye Chirwere." Nutrients vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613
Zohoori, F Vida. "Chitsauko 1: Zvokudya uye Zvokudya." Monographs in oral science vol. 28 (2020): 1-13. doi:10.1159/000455365
