Functional Medicine
Back Clinic Inoshanda Mushonga Chikwata. Mushonga unoshanda ishanduko mukuita kwemishonga inogadzirisa zvirinani zvinodiwa zvehutano zvezana ramakore re21. Nekuchinja nzira yakanangana nechirwere chekurapa kune imwe nzira inotariswa nemurwere, mushonga unoshanda unotaura kumunhu wese, kwete zviratidzo zvega zvega.
Vashandi vanopedza nguva nevarwere vavo, vachiteerera nhoroondo dzavo uye vachitarisa kuwirirana pakati pemajini, zvakatipoteredza, uye mararamiro ehupenyu zvinogona kukanganisa hutano hurefu uye yakaoma, chirwere chisingaperi. Nenzira iyi, mushonga unoshanda unotsigira yakasarudzika kuratidzwa kwehutano uye kusimba kune wega wega.
Nekuchinja kutariswa kwakanangana nechirwere chemaitiro ekurapa kune iyi nzira inotarisana nemurwere, varapi vedu vanokwanisa kutsigira maitiro ekuporesa nekuona hutano uye hurwere sechikamu chekutenderera uko zvese zvikamu zvehupenyu hwehupenyu hwemunhu zvinopindirana zvine simba nenharaunda. . Kuita uku kunobatsira kutsvaga nekuona genetic, mararamiro, uye zvakatipoteredza izvo zvinogona kushandura hutano hwemunhu kubva kuhurwere huchienda kune kugara zvakanaka.
by Dr Alex Jimenez kusimbisa muviri , Heart Health
“Kunzwisisa maekisesaizi ari pakati nepakati uye kuyera kuwanda kwekurovedza muviri kunobatsira here kukurumidzisa zvinangwa zvehutano hwevanhu uye kugara kwavo kwakanaka here?”
Maekisesaizi Ane mwero
Mitemo yakasiyana-siyana yekurovedza muviri inokurudzira kurovedza muviri nguva dzose, zvine mwero kuti uwane nekuchengetedza hutano uye hutano. Kuwana zvishoma, zvine mwero kushanda kwevhiki nevhiki kunogona kubatsira kudzivirira zvirwere, kuwedzera hutano hwepfungwa, kutsigira kuderedza uremu nekugadzirisa, uye kuvandudza hupenyu.
Chii ichochi?
Chinhu chipi nechipi chinoita kuti mwoyo upombe uye urove nokukurumidza chinonzi kurovedza muviri zvine mwero. (US Department of Health and Human Services, 2018 )
Kurovedzera moyo kuri pakati nepakati kunosanganisira - kufamba nekukurumidza, kushanda pachivanze, kukorobha, kupukuta, uye kutamba mitambo yakasiyana-siyana inoda kufamba kusingachinji.
Pavanenge vachiita maekisesaizi ari pakati nepakati, vanhu vanofanira kufema zvakanyanya asi vachikwanisa kufambisa hurukuro. (American Heart Association, 2024 )
Muedzo wekutaura inzira yekutarisa kana kurovedza muviri kuri pakati nepakati.
Benefits
Kugara uchirovedza muviri zvine mwero kunogona kubatsira (American Heart Association, 2024 )
Deredzai njodzi yekuvandudza mamiriro akaita sechirwere chemoyo, Type 2 chirwere cheshuga, uye dementia.
Vandudza kurara uye kubatsira nematambudziko ekurara.
Kuvandudza mashandiro ehuropi senge ndangariro, kutarisa, uye kugadzirisa.
ne kuonda uye/kana kuchengetedza.
Kuvandudza hutano hwemapfupa.
Deredza kuora mwoyo, kuzvidya mwoyo, uye zvimwe zviratidzo zvehutano hwepfungwa.
Kuekisesaiza Kwakawanda Sei?
Chirevo chekurovedza muviri zvine mwero chinosanganisira:
Maminitsi makumi matatu pazuva kwemazuva mashanu pavhiki, kana maawa maviri nemaminitsi makumi matatu pasvondo. (US Department of Health and Human Services, 2018 )
Kusimbisa muviri kunoda kuenderera kweinenge maminetsi gumi kuti kuitwe sechikamu chekurovedza muviri.
Vanhu vanogona kuparadzanisa maminetsi avo ezuva nezuva makumi matatu kuita maviri kusvika matatu mapfupi masesheni, yega yega maminetsi gumi kureba.
Sezvo kugona kuita maekisesaizi kuchiwedzera, vavarira kuwedzera zviitwa zvine mwero.
Vanhu vanozokohwa zvakatowanda zvehutano kana vakawedzera zvine mwero aerobic nguva yekurovedza muviri kusvika ku300 maminetsi kana maawa mashanu pavhiki. (US Department of Health and Human Services, 2018 )
Kuyera Maekisesaizi
Kushanda zvine mwero kunowedzera moyo uye kumhanya kwekufema.
Vanhu vanodikitira asi vachiri kugona kuenderera mberi nehurukuro.
Vanhu vanogona kutaura asi havagone kuimba.
Vanhu vachanzwa maekisesaizi asi havasi kufemereka nekututumadza.
Vanhu vanogona kushandisa zviyero zvakasiyana kuyera kusimba kwekuita maekisesaizi.
Heart Rate
Kurova kwemoyo kuri pakati nepakati kunosvika 50% kusvika 70% yehuwandu hwemoyo wemunhu. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022 )
Kurova kwemoyo kwakanyanya kunoenderana nezera.
Chati yekurova kwemoyo kana karukureta inogona kuona mwero wemoyo wemunhu mukuru.
Kuyera kurova kwemwoyo pakati pekurovedza muviri, vanhu vanogona kutora kurova kwemoyo kana kushandisa cheki chemoyo, app, fitness tracker, kana smartwatch kuti vaone kuti vanogara vari pakati nepakati.
MET
MET inomirira Metabolic Equivalent for Task uye zvinoreva huwandu hweokisijeni inoshandiswa nemuviri panguva yekurovedza muviri.
Kugovera METs kune chiitiko kunobvumira vanhu kuti vaenzanise huwandu hwekuita basa rinotora.
Izvi zvinoshanda kune vanhu vane huremu hwakasiyana.
Panguva yekurovedza muviri zvine mwero, kufema uye kurova kwemwoyo kunowedzera, uye muviri unopisa zvakapoteredza 3.5 kusvika ku7 macalorie paminiti.
Nhamba chaiyo yakapiswa zvinoenderana nehuremu hwako uye nhanho yekusimba.
Muviri unoshandisa 1 MET kumabasa ekutanga sekufema.
Magiredhi ekuita :
1 MET - Muviri wakazorora
2 METs - Chiedza chiitiko
3-6 METs - Zviito zvine mwero
7 kana kupfuura METs - Yakasimba chiitiko
Kuonekwa Kuedza Chikero
Vanhu vanogona zvakare kutarisa nhanho yavo yebasa vachishandisa iyo Borg Muyero weInonzwisisika Exertion chiyero/RPE . (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022 ) Kushandisa chikero ichi kunosanganisira kutarisa kuti munhu anonzwa sei pamusoro pekushanda nesimba kwemuviri wake panguva yekurovedza muviri. Chiyero chinotanga pa 6 uye chinoguma pa 20. Kuedza kunofungidzirwa pakati pe11 ne14 kunoonekwa sekuita muviri kune mwero.
6 - Hapana kushanda nesimba - kugara wakanyarara kana kurara
7-8 - Yakanyanya kureruka kuedza
9-10 - Kuedza kwakareruka
11-12 - Chiedza chekuedza
13-14 - Kuedza kwakaoma
15-16 - Kushanda nesimba
17-18 - Kuedza zvakanyanya
20 - Kunyanya kushanda nesimba
mienzaniso
Zviitwa zvakawanda zvinoverengwa sezviitwa zvine mwero-simba. Sarudza zvimwe zvinofadza uye dzidza kuzviwedzera pane zvevhiki nevhiki.
Kutamba kweBallroom
Kutamba mutsetse
Gardening
Mabasa epamba anoita kuti mwoyo upombe.
Softball
Baseball
Volleyball
Tennis yakapetwa kaviri
Kufamba nekukurumidza
Kumhanya kwakareruka
Kufamba kana kumhanya uchitsika
Kushandisa elliptical trainer
Kuchovha bhasikoro pasi pemamaira gumi paawa padanho repasi
Kushambira wakasununguka
Mvura maekisesaizi
Mobility Matambudziko
Vanhu vane nyaya dzekufamba vanokwanisa kusimba zviri pakati nepakati vachishandisa wiricheya yemaoko kana bhasikoro remaoko nekutuhwina kana mvura aerobics.
Vanhu vanokwanisa kushandisa makumbo avo asi vasingatenderi kufamba kana kumhanya-mhanya vanogona kuedza kuchovha bhasikoro kana kushambira.
Kuwedzera Maekisesaizi
Kune nzira dzakasiyana dzekubatanidza uye kuwedzera zviitiko zvemuviri zvine mwero. Izvi zvinosanganisira:
10-miniti Yekuita Kuputika
Famba uchimhanya kweinenge maminitsi gumi panguva.
Famba zviri nyore kwemaminetsi mashoma.
Tora nhanho kwemaminitsi gumi.
Edza kufamba panguva yekuzorora kwebasa kana masikati uye / kana pamberi kana mushure mebasa.
Kufamba Workouts
Vanhu vanogona kufamba mumba, panze, kana patreadmill.
Mamiriro akakodzera uye maitiro ekufamba anoita kuti zvive nyore kuwana kukurumidza kumhanya.
Kana uchinge wakasununguka kufamba uchimhanya kwemaminitsi gumi, tanga kuwedzera nguva yekufamba.
Edza maitiro akasiyana-siyana ekufamba anopa mafambiro anokurumidza, nguva dzekumhanya, uye/kana kuwedzera zvikomo kana treadmill inclines.
Mabasa Matsva
Vanhu vanokurudzirwa kuti vaedze maekisesaizi akasiyana siyana kuti vawane zvinovaitira.
Funga nezve roller skating, blading, kana skateboarding kuti uwedzere kurova kwemoyo.
Kurovedza muviri kuri pakati nepakati kuchawana uye kuchengeta muviri uri muchimiro. Vanhu havafanire kunetseka kana vakangoita zvishoma pakutanga. Bvumira nguva yokuvaka kutsungirira uye zvishoma nezvishoma kuwana nguva zuva rimwe nerimwe yokuita zvinhu zvinosimbisa muviri zvinofadza.
Shandura Muviri Wako
VIDEO
References
US Department of Health & Human Services. (2018). Physical Activity Guidelines kune vekuAmerica, 2nd edition. Zvakatorwa kubva health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
American Heart Association. (2024). American Heart Association inorumbidza yekurovedza muviri muvakuru nevana. (Kurarama Utano, Nyaya. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Centers for Disease Control and Prevention. (2022). Target kurova kwemoyo uye inofungidzirwa yakanyanya kurova kwemoyo. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Centers for Disease Control and Prevention. (2022). Kunonzwisiswa kuedza (Borg Chiyero cheKuonekwa Kwekuita Chikero). Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
by Dr Alex Jimenez Kudzorera Pain , chisingaperi Pain , Electroacupuncture Therapy , Gut uye Utachiona Utano , Pasi Pasi Pain , Mishonga , Viscerosomatic Reflex
Vanhu vari kubata nekuzvimba kwemudumbu vangazorodzwa neelectroacupuncture kuti vaderedze zviratidzo zvekurwadza kwemusana & kugadzirisa ura hunoita?
ziviso
Kana zvasvika kumuviri, iyo gut system ine hukama hunonakidza kumapoka akasiyana emuviri. Iyo gut system inoshanda nepakati tsinga, immune system, uye musculoskeletal system sezvo ichibatsira kudzivirira muviri kubva kumabhakitiriya anokuvadza uchidzora kuzvimba. Nekudaro, kana zvinhu zvezvakatipoteredza zvatanga kukanganisa muviri uye kuita kuti gut system iende haywire, zvinogona kukonzera nyaya dzakawanda dzekurwadziwa uye kusagadzikana kumuviri. Imwe yenyaya iyo ura inogona kukanganisa ndeye musculoskeletal system, zvichikonzera marwadzo ekumusana ane chekuita nekuzvimba kwematumbo. Nekudaro, marapirwo mazhinji anogona kubatsira kuderedza mhedzisiro yekuzvimba kwematumbo izvo zviri kukonzera kurwadziwa shure. Chinyorwa chanhasi chinotarisa kubatanidzwa kwehutumbu-kumashure kurwadziwa, kuti electroacupuncture inogona kubatanidzwa sei sekurapa, uye kuti inogona kuderedza kuzvimba. Tinotaura nevarapi vane hunyanzvi vanosanganisa ruzivo rwevarwere vedu kuti vaone kuti kuzvimba kwematumbo kunokanganisa sei miviri yavo, zvichikonzera kurwadziwa kwemusana. Isu tinozivisawo uye kutungamira varwere nezve nzira iyo electroacupuncture therapy inogona kubatsira kuderedza kuzvimba zvinokonzeresa ura uye kumashure nyaya uye kudzoreredza ura kushanda. Tinokurudzira varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakaoma uye yakakosha nezve kubatanidza akasiyana-siyana asiri ekuvhiya marapirwo kuderedza kuzvimba kwematumbo kunoenderana nemarwadzo ekumusana. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
The Gut-Back Pain Connection
Iwe unonzwa tsandanyama aches kana kurwadziwa muura mako kana kuzasi kumashure? Zvakadini nokupisa kupisa munzvimbo dzakasiyana-siyana dzomuviri wako? Kana kuti wakambosangana nechero nguva shoma-yesimba muzuva rako rese? Nepo hutumbu huchizivikanwa sehuropi hwechipiri sezvo huchishanda ne immune system, rimwe rematanho akakosha kudzora immune system yemuviri. Izvi zvinodaro nekuti gut microbiome inogara matiririyoni ebhakitiriya kugaya chikafu uye kudzivirira muviri kubva kuhutachiona hwakashata. Kana zvinhu zvakatipoteredza zvatanga kukanganisa hutachiona hwemukati, zvinogona kutungamira immune system kuita hyperactive, zvichiita kuti ma cytokines awedzere kuburitsa, uye mhedzisiro iyi inogona kutekeshera mumuviri wese, zvichiratidza zviratidzo nemamiriro akasiyana-siyana anorwadza, kusanganisira. kurwadziwa kwemusana. Sezvo kuzvimba kuri kuzvidzivirira kwemuviri kune kukuvara kana hutachiona, kunobvisa nyaya inokuvadza munzvimbo yakakanganiswa uye inobatsira kupora. Saka kana ma cytokines ekuzvimba anotanga kuwanda kuburitsa nekuda kwekuzvimba kwemudumbu, anogona kukanganisa gut system, achibvumira chepfu uye mabhakitiriya kupinda muropa uye kuenda kunzvimbo dzakasiyana dzemuviri, zvichikonzera kurwadziwa. Ikozvino, izvi zvinokonzerwa neakasiyana siyana ezvakatipoteredza izvo zvinotungamira mukukura kwemarwadzo ekumusana. Kana mabhakitiriya anokuvadza kubva mukuzvimba anotanga kukonzera kurwadziwa shure, anogona kuzvibatanidza uye kukanganisa intervertebral disc homeostasis, zvichiita kuti immune system irwise intervertebral disc uye kukonzera kurwadziwa shure. ( Yao et al., 2023 ) Izvi zvinokonzerwa nekubatana kwehutu uye kumashure kuburikidza nenzira dzakaoma dzetsinga dzinotumira ruzivo kubva muhutu kusvika kumusana uye kusvika kuuropi.
Saka, kana kuzvimba kukatanga kukonzera nyaya mumuviri, zvinogona kutungamira kumatambudziko emusculoskeletal sekurwadziwa kwemusana. Gut kuzvimba kunogona kukonzera kusaenzana pakati pekuumbwa kwesymbiont uye pathobiont kuderedza kutendeseka uye kushanda kwemukati wematumbo zvipingamupinyi, kukonzera marwadzo, uye kuwedzera mamorekuru anopisa. ( Ratna et al., 2023 ) Mamolekemu anopisa anogona kuwedzera marwadzo ekugamuchira uye kushushikana kwemasuru, zvichiita kuti kusagadzikana uye kurwadziwa muzasi. Sezvineiwo, zvinhu zvezvakatipoteredza zvakaita sekusamira zvakanaka, kusaita zvemuviri, uye kusadya zvakanaka maitiro zvinogona kukonzera kuti gut system iite kuzvimba kwemhasuru dzekumusana. Kana paine dysbiosis mugut microbiota, zvinokonzeresa zvinokonzeresa zvinogona kusanganiswa zvisina kunanga nekurwadziwa kwevisceral uye central nervous systemic functioning kushandura muviri uye kuita kuti ive mune inopfuurira mamiriro ekusingaperi systemic kuzvimba kukonzeresa kurwadziwa shure. ( Dekker Nitert et al., 2020 ) Nekudaro, kune akawanda asiri ekuvhiya marapirwo uye akazara nzira dzekudzikisa kuzvimba kwematumbo uye kudzoreredza kurwadziwa shure.
Kubatanidza Electroacupuncture SeKurapa
Kana vanhu vachinzwa kurwadziwa nekumusana kwakabatana nekuzvimba kwematumbo, vanoenda kuna chiremba wavo wekutanga wehutano uye vanotsanangura mamiriro acho. Tichifunga nezvekubatana pakati pekuzvimba kweura uye kurwadziwa kwemusana, nekugadzirisa zvakatipoteredza izvo zvinokonzeresa mafambiro enjodzi aya, vanachiremba vazhinji vanogona kushanda nenyanzvi dzemarwadzo kuderedza kuzvimba kwematumbo uye kurwadziwa kwemusana. Nyanzvi dzemarwadzo dzakaita sechiropractors, acupuncturists, uye masaja therapists anogona kubatsira kusimbisa mhasuru dzakakanganisika dziri kukonzera kurwadziwa kwemusana uye nekupa nzira dzakakwana senge anti-kuzvimba mavhitamini uye ma supplements ekudzikisa kuzvimba kwematumbo. Imwe yemishonga yekare isiri yekuvhiya inogona kuita ese ndeye electroacupuncture. Electroacupuncture inosanganisa echinyakare Chinese therapy uye tekinoroji yemazuva ano inoshandisa kurudziro yemagetsi uye tsono dzakatetepa dzakasimba kuti dzipinzwe muacupoint yemuviri kuti iwane qi kana simba. Izvi zvinoita izvi ndezvekuti zvinopa kukurudzira kwemagetsi uye anti-kuzvimba mhedzisiro yekukurudzira cholinergic reflexes muura uye HPA axis. ( Yang et al., 2024 ) Electroacupuncture inogonawo kusanganiswa nemamwe marapirwo kuti kuderedze migumisiro yekuputika inobatanidza nemarwadzo ekudzokera shure.
Electroacupuncture Inoderedza Sei Kuzvimba kweGut
Sezvo electroacupuncture inogona kuderedza kuzvimba kwematumbo kunokonzera kurwadza kwemusana, inogona kubatsira kudzora maruva emudumbu nekusimudzira intestinal motility uye kuvhara masaini emarwadzo kubva pakukanganisa mhasuru dzekumusana. ( An et al., 2022 ) Izvi zvinodaro nekuti electroacupuncture inogona kubatsira kuzorodza tsandanyama dzakasimba dzinokonzera kurwadziwa kwemusana. Pamusoro pezvo, kana vanhu vasvika pakurapwa uku, vanenge vachitungamirwa nevanodzidzira acupuncturist vanogona kupinza tsono nenzira kwayo uku vachigadzira electroacupuncture therapy zvinoenderana nezvinodiwa nemunhu uye kurwadziwa. Sezvo electroacupuncture inogona kusanganiswa nemamwe marapirwo, inogona kunyatso kudzikisa huremu hwemuviri uye kudzoreredza kugayiwa uye kunyura kuumba gut microbiota. ( Xia et al., 2022 ) Izvi zvinobvumira vanhu kuita shanduko diki kumaitiro avo uye kudzivirira kuzvimba kwematumbo kubva pakukanganisa muviri uye kukonzera kurwadziwa kumashure. Vanogona kuvandudza hupenyu hwavo nekubatanidza electroacupuncture sechikamu chehutano hwavo uye hutano hwekurapa.
Kuvhura Zvakavanzika Zvekuzvimba-Vhidhiyo
VIDEO
References
An, J., Wang, L., Song, S., Tian, L., Liu, Q., Mei, M., Li, W., & Liu, S. (2022). Electroacupuncture inoderedza shuga yeropa nekudzora maruva emudumbu murudzi rwechipiri rwechirwere cheshuga. J Diabetes , 14 (10), 695-710. doi.org/10.1111/1753-0407.13323
Dekker Nitert, M., Mousa, A., Barrett, HL, Naderpoor, N., & de Courten, B. (2020). Yakashandurwa Gut Microbiota Kuumbwa Kwakabatana NeKurwadziwa Kwekumashure muKuwedzeredza uye Kufutisa Vanhu. Front Endocrinol (Lausanne) , 11 , 605. doi.org/10.3389/fendo.2020.00605
Ratna, HVK, Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Dysbiotic Gut ndiyo Chikonzero cheKurwadza Kwekudzokera? Cureus , 15 (7), e42496. doi.org/10.7759/cureus.42496
Xia, X., Xie, Y., Gong, Y., Zhan, M., He, Y., Liang, X., Jin, Y., Yang, Y., & Ding, W. (2022). Electroacupuncture yakasimudzira defensins yematumbo uye yakanunura iyo dysbiotic cecal microbiota yemafuta akanyanya kudya-induced obese mice. Upenyu Sci , 309 , 120961. doi.org/10.1016/j.lfs.2022.120961
Yang, Y., Pang, F., Zhou, M., Guo, X., Yang, Y., Qiu, W., Liao, C., Chen, Y., & Tang, C. (2024). Electroacupuncture Inoderedza Chirwere Chinokonzera Chirwere muMakonzo Akanyanya neKushandisa Nrf2 / HO-1 Kuratidzira Nzira uye Kugadzirisa Intestinal Barrier. Chirwere cheshuga Metab Syndr Obes , 17 , 435-452. doi.org/10.2147/DMSO.S449112
Yao, B., Cai, Y., Wang, W., Deng, J., Zhao, L., Han, Z., & Wan, L. (2023). Mhedzisiro yeGut Microbiota paKufambira mberi kweIntervertebral Disc Degeneration. Orthopedic Kuvhiya , 15 (3), 858-867. doi.org/10.1111/os.13626
Disclaimer
by Dr Alex Jimenez Kugadzirira Therap , chisingaperi Pain , Gut uye Utachiona Utano , Pasi Pasi Pain , Mishonga , Viscerosomatic Reflex
Vanhu vari kubata nekuzvimba kwemudumbu vanogona kuwana zororo kubva kuacupuncture therapy kuderedza zviratidzo zvinorwadza sekurwadziwa kwemusana?
ziviso
Apo vazhinji vanotanga kufunga nezvehutano hwavo uye kugara zvakanaka, vanozoona zvinhu zvakasiyana-siyana zvinokanganisa maitiro avo ezuva nezuva. Zvinhu zvakatipoteredza kana kukuvara kwekukuvara kunogona kukonzera kukanganisa mumuviri wemunhu, izvo zvinozokonzera nyaya dzemusculoskeletal pamwe nenyaya dzenhengo. Imwe yematambudziko-akaita senge anorwadza ayo vanhu vazhinji vanoita sekunge vari kubata nawo kuzvimba kwematumbo, uye zvinogona kukonzera kuyerera kwemuviri uye kutungamirira kumarwadzo anorehwa munzvimbo dzepamusoro nedzezasi dzemuviri. Izvi zvinogona kukanganisa maitiro emunhu ezuva nezuva uye kukonzera kupindirana kwengozi profiles, zvichitungamira kumamiriro emusculoskeletal sekurwadziwa kwemusana. Panguva imwecheteyo, kuzvimba kwematumbo kunogona kunge kuri munhanho dzakaoma kana dzisingaperi uye kuve nyaya kune vanhu vane pre-iripo mamiriro. Sezvineiwo, kurapwa kwakawanda kunoderedza kuzvimba kwematumbo kunoenderana nekurwadziwa kwemusana uye kunopa maitiro akanaka pane vanhu. Chinyorwa chanhasi chinotarisa maitiro ekuzvimba kwematumbo pamuviri, kuti kuzvimba kwematumbo kunopindirana sei nemarwadzo ekumusana, uye kuti acupuncture therapy inogona kubatsira sei kuderedza kuzvimba kwematumbo. Tinotaura nevarapi vane hunyanzvi vanosanganisa ruzivo rwevarwere vedu kuti vaone kuti kuzvimba kwematumbo kuri kukanganisa sei miviri yavo uye kuti inobatana sei nemarwadzo ekumusana. Isu tinozivisawo uye kutungamira varwere kuti acupuncture therapy inogona kubatsira sei kuderedza kuzvimba izvo zviri kukonzera ura uye kumashure nyaya. Tinokurudzira varwere vedu kubvunza avo vanobatana navo vekurapa mibvunzo yakaoma uye yakakosha nezvekuti kurwadziwa kwavo kuri kukonzera sei nyaya kumiviri yavo. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Migumisiro Yekuzvimba KweGut Pamuviri
Unonzwa wakaneta zvikuru mangwanani, kunyange pashure pousiku hwakazara here? Wakambonzwa chero kuvaviwa kana kupfava muura mako kana zvimwe zvikamu zvekumashure? Kana iwe unonzwa chero tsandanyama aches kana kuomarara kwekubatana mukati mezasi yako yepasi? Kana vanhu vachinge vachisangana nenyaya dzekuzvimba idzi, zvinogona kunge zviri nekuda kwegut system yavo kunzwa idzi nyaya dzinorwadza. Iyo gut system iri muhukama neyepakati tsinga system sezvo iri chikamu chegut-brain axis uye inobatsira iyo autonomic system inoshingairira kukanganisa immune system. Izvi zvinobvumira iyo musculoskeletal system kukurudzira yakajairika basa remuviri. Kana zvakatipoteredza zvinhu kana kukuvara kwekushungurudza kunotanga kukanganisa gut-brain axis uye kuita kuti immune system iwande kuburitsa zvinoputika cytokines uye cortisol kukonzera musculoskeletal uye gut nyaya. Iyo yekuzvimba mhedzisiro yegut system inokonzeresa kukanganiswa mukati memukati inovharira basa uye kutamiswa kwehutumbu hutachiona uye kunyange kusimudzira hyper-activation yemucosal immune system kugadzira pro-inflammatory cytokines inotungidza gut kuzvimba. ( Amoroso et al., 2020 ) Kana izvozvo zvikaitika, zvinogona kukanganisa zvakanyanya immune system, uye uko gut microbiota inogona kukonzerwa nemamiriro ekunze senge metabolic syndrome, kufutisa, uye Type-2 chirwere cheshuga, icho chine mhedzisiro inokuvadza kumuviri wemunhu. ( Scheithauer et al., 2020 ) Izvozvi zvinoita kumuviri ndezvekuti kuzvimba kwematumbo kunogona kukanganisa immune system, nhengo dzakakosha, uye musculoskeletal system.
Kuzvimba KweGut Kunoenderana Nekurwadza Kwemusana
Saka, kurwadziwa kwemusana kunowanzotevera kana vanhu vazhinji vaine gut nyaya dzine chekuita nemamiriro ekunze. Kana intestinal permeability mugut inotanga kubata nekuzvimba, mabhakitiriya ese nema cytokines anobva ku immune system anokurumidza kuburitsa uye kufamba nzira yavo kuenda kune akasiyana mhasuru, matishu, uye marunda anotanga kukanganiswa. Sezvo marwadzo ekudzokera kumashure ari akajairika musculoskeletal mamiriro vanhu vazhinji vanotsungirira, kuzvimba kwematumbo kunogonawo kuvepo. Sezvo mabhakitiriya utachiona uye kuzvimba cytokines ari kusvika musana wemusana tsandanyama uye skeletal zvimiro, anogona kutanga kukonzera degenerative nyaya, zvichitungamirira kumarwadzo musana. Iyo skeletal chimiro chemuzongoza ine facet joints, spinal discs, uye mapfupa anodzivirira musana uye anogona zvakare kukanganiswa nekuzvimba kwematumbo. Iyo yeropa-disc barriers mukati memusana inodzivirira iyo spinal disc kubva mukuzvimba zvinokonzeresa izvo zvinogona kudaidza musculoskeletal nyaya. Nekudaro, kana hutachiona hwehutachiona hunobva mudumbu hukatanga kubatana nekupwanya chivharo cheropa-disc, anogona kukurumidza kuwanda sezvo immune system yekuongorora isisipo, zvichikonzera kuderera kweokisijeni kudzikamisa spinal discs uye kukonzera kurwadza kwemusana. ( Ratna et al., 2023 ) Panguva imwecheteyo, zvinhu zvezvakatipoteredza zvinotambawo nyaya mukuvandudzwa kwemarwadzo ekudzokera shure ane chokuita nekuputika kwematumbo. Neraki, marapirwo mazhinji anogona kubatsira kwete chete kuderedza kuzvimba kwematumbo asi zvakare kupa zororo rekurwadziwa kumarwadzo ekumusana.
Kurwisa Kuzvimba Zvakasikwa- Vhidhiyo
VIDEO
Wanga uchitarisana nekuchinja kwakasiyana-siyana kunokanganisa maitiro ako ezuva nezuva? Iwe unogara uchinzwa usimbe kana kuneta mukati mezuva rese? Kana kuti unonzwa aches uye marwadzo mukati mako-chikamu uye kuzasi musana? Vanhu vazhinji varikusangana nematambudziko aya-sekurwadziwa mumiviri yavo vari kubata nekuzvimba kwematumbo kuri kukanganisa musana wavo. Kana zvakatipoteredza zvinotanga kukonzera kuwanda kwehutachiona hwehutachiona mumatumbo emukati, iyo inoputika cytokines inotanga kukonzera kuzvimba musculoskeletal system. Izvi zvinogona kutungamirira kukuvandudzwa kwemarwadzo ekudzokera shure uye kukonzera nyaya kumuviri kana usina kurapwa pakarepo. Apa ndipo panobatsira kurapwa kwakasiyana-siyana kudzikisa kuzvimba kweiyo gut system uye kubatsira kuderedza nyaya dzakawanda dzayakakonzera. Mishonga yakawanda haisi yekuvhiya uye inogoneka kune vanhu vanobata nekuzvimba kwematumbo kunoenderana nekurwadziwa kwemusana. Vhidhiyo iri pamusoro inoratidza kuti kurapa kusiri kwekuvhiya kunogona kubatsira sei kuderedza kuzvimba uye kubatsira vanhu vazhinji vari kubata nekuzvimba kwematumbo.
Acupuncture Kuderedza Ura Kuzvimba
Mishonga yakasiyana-siyana isiri-yekuvhiya inogona kubva kubva kune traction therapy kusvika kune chiropractic kuchengetedza, zvichienderana nekuoma kwemarwadzo uye zvakatipoteredza zvinokonzera nyaya. Nekuzvimba kwematumbo, vanhu vazhinji vanogona kuyedza acupuncture, imwe yemhando dzekare dzekusavhiya kurapwa izvo zvinogona kubatsira kuderedza kuzvimba cytokines. Acupuncture yakatanga kubva kuChina uye inoshandiswa nenyanzvi dzekurapa dzakanyatsodzidziswa dzinoshandisa tsono dzakanaka, dzakasimba, dzakatetepa kuti dziiswe pane dzakasiyana-siyana dzemuviri acupoints kudzorera simba remuviri. Acupuncture inogonawo kushanda seyakawanda yakasarudzika yekurapa iyo inosanganisira akawanda ekurapa maitiro ekugadzirisa iyo HPA axis uye kuderedza pro-inflammatory cytokines mazinga. ( Landgraaf et al., 2023 ) Panguva imwecheteyo, acupuncture inogona kubatsira kudzoreredza kusashanda zvakanaka kwegastrointestinal kubva kune kwakasiyana-siyana kwehuturu nekuvharira masaini europi neuron izvo zviri kukonzera kuzvimba mhinduro kune ura uye musculoskeletal system. ( Jang et al., 2020 ) Acupuncture inogonawo kusanganiswa nemamwe maitiro asiri ekuvhiya kuti abatsire kuvandudza kushanda kwemuviri, sezvo acupuncturists vanowana acupoints mukati memuviri kudzora intestinal microbiota uye kuzvimba, nokudaro kugadzirisa iyo yepakati tsinga hurongwa kusimudzira hupenyu hwemunhu. ( Bao et al., 2022 ) Nekubatanidza acupuncture sechikamu chehutano hwemunhu uye kugara zvakanaka, vanhu vazhinji vanogona kuita shanduko diki mumaitiro avo ezuva nezuva kuti vaderedze kuzvimba kwematumbo kubva mukuwanda uye kudzivirira macomorbidities avo akabatanidzwa kubva kudzoka.
References
Amoroso, C., Perillo, F., Strati, F., Fantini, MC, Caprioli, F., & Facciotti, F. (2020). Basa reGut Microbiota Biomodulators paMucosal Immunity uye Intestinal Inflammation. Masero , 9 (5). doi.org/10.3390/cells9051234
Bao, C., Wu, L., Wang, D., Chen, L., Jin, X., Shi, Y., Li, G., Zhang, J., Zeng, X., Chen, J., Liu, H., & Wu, H. (2022). Acupuncture inovandudza zviratidzo, intestinal microbiota, uye kuzvimba kwevarwere vane chirwere cheCrohn chakapfava kusvika pakati: A randomized controlled trial. EClinicalMedicine , 45 , 101300. doi.org/10.1016/j.eclinm.2022.101300
Jang, JH, Yeom, MJ, Ahn, S., Oh, JY, Ji, S., Kim, TH, & Park, HJ (2020). Acupuncture inhibits neuroinflammation uye gut microbial dysbiosis mune mbeva modhi yechirwere cheParkinson. Ubongo Behav Immun , 89 , 641-655. doi.org/10.1016/j.bbi.2020.08.015
Landgraaf, RG, Bloem, MN, Fumagalli, M., Benninga, MA, de Lorijn, F., & Nieuwdorp, M. (2023). Acupuncture seyakawanda-inotarirwa kurapwa kweiyo yakawanda-yakawanda chirwere kufutisa: yakaoma neuro-endocrine-immune interplay. Front Endocrinol (Lausanne) , 14 , 1236370. doi.org/10.3389/fendo.2023.1236370
Ratna, HVK, Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Dysbiotic Gut ndiyo Chikonzero cheKurwadza Kwekudzokera? Cureus , 15 (7), e42496. doi.org/10.7759/cureus.42496
Scheithauer, TPM, Rampanelli, E., Nieuwdorp, M., Vallance, BA, Verchere, CB, van Raalte, DH, & Herrema, H. (2020). Gut Microbiota seTrigger yeMetabolic Inflammation muKufutisa uye Type 2 Chirwere cheshuga. Pamberi Immunol , 11 , 571731. doi.org/10.3389/fimmu.2020.571731
Disclaimer
by Dr Alex Jimenez Gut uye Utachiona Utano , Kubatana Kunoshanda Zvakanaka
Kune vanhu vanogara vachizvimba kana kuvimbiswa, kuita colon cleanse kungabatsire kuderedza zviratidzo zvako?
Colon Cleanse
Vanhu vanogona kuchenesa ura hwavo, colon, kana ura hukuru nekunwa mvura yakawanda uye nekuwedzera zvimwe zvekudya pakudya kwavo, senge zviyo, michero nemiriwo. Vamwe vanogona kuona kuti tsika yacho inobatsira kuderedza kuputika kana dzimwe nyaya dzekugaya. Nepo kuchenesa kwecolon kwakachengeteka kune vazhinji, tsika yacho inogona kukonzera mhedzisiro, sekusvotwa kana kupera simba.
Benefits
Natural colon inochenesa inogona kupa akasiyana mabhenefiti anosanganisira:
Kuderedza kuputika.
Kuvandudza immune system.
Kubvisa chepfu kubva mumuviri.
Kubatsira nekuonda.
Kuderedza njodzi yekenza yekoloni.
Nepo vanhu vanganzwa zviri nani mushure mekucheneswa kwekoloni, parizvino hapana tsvakiridzo yekutsigira mabhenefiti ekurapa. (Misidhari Sinai. 2019 )
Imwe mhando inozivikanwa se hydrotherapy yekoloni kana kudiridza.
Mupi wehutano anoita rudzi urwu rwekuchenesa uye anotumira mvura mukoloni ine chiridzwa.
Rudzi urwu rwekuchenesa harushandiswe kugadzirira vanhu kune colonoscopy.
Kuchenesa
Kuchenesa muviri zvakachengeteka kunogona kuitwa nemidziyo kubva muchitoro chegirosari.
Kunyatso hydration
Mvura ichavandudza basa remuviri, kusanganisira kugaya uye kubvisa.
Shandisa ruvara rweweti semutungamiri.
Kana yakacheneruka, muviri uri kuwana mvura yakakwana.
Kana kwasviba, muviri unoda zvimwe.
Kuwedzera Fiber Kushandiswa
Fiber imhando yecarbohydrate iyo muviri haugone kugaya asi inopesvedzera:
Mwero wekugaya.
Kutorwa kwechikafu.
Kufamba kwemarara, nekubatsira kupfavisa chituru. (Cornell University. 2012 )
Fiber inogona kuwanikwa mumichero, miriwo, oats, nyemba, pizi, uye maarmond.
Kuwedzera fiber kudya kunobatsira kudzora ura uye kuchengetedza hutano hwese hwekoloni. (Cornell University. 2012 )
Probiotics
Probiotics mabhakitiriya mhenyu uye mbiriso ine hutano uye kugaya mabhenefiti.
Vatsvakurudzi vanotenda kuti vanobatsira kutsiva hutano bakitiriya uye kuenzanisa mabhakitiriya ane hutano uye asina kunaka mumuviri, anochengetedza kugaya zvakanaka. (Gomo reSinai. 2024 )
Zvokudya zvakaviriswa senge yoghurt, kimchi, sauerkraut, uye pickles zvine hutano masosi eprobiotics.
Vanouyawo sema supplements.
Apple Cider Vhiniga uye Huchi
Zvese zviri zviviri zvinosanganisa zvine probiotics, uye kuzvisanganisa kunogona kubatsira kuvandudza hutano hwematumbo.
Vanhu vanotenda zvakare kuti concoction iyi inogona kubatsira kubvisa chepfu kubva mumuviri, asi hapana humbowo hwesainzi hunotsigira izvi.
Vanhu vanogona kuedza chipunu 1 cheuchi mbishi uye 2 maspuni eapuro cider vhiniga mugirazi inodziya yemvura.
Muto uye Smoothies
Kuwedzera michero yakawanda, kusanganisira juice uye smoothies, inzira ine utano yekugara hydrated.
Inowedzerawo fiber uye zvimwe zvinovaka muviri kuvandudza hutano hwematumbo.
Mabhanana nemaapuro ndiwo ane hutano sosi yeprobiotics.
Vanhu vanogonawo kuwedzera yogurt kune smoothies kune mamwe maprobiotics.
Izvi zvinhu zvinogona kubatsira kuvandudza gut microbiome uye kudzora mafambiro ematumbo.
Precautions
Kuita kuchenesa colon kunofanirwa kuve kwakachengeteka kune vazhinji, chero bedzi munhu wacho asiri kutsanya panguva imwe chete kana kuzviita kakawanda. Nekudaro, zvinokurudzirwa kuonana nemupi wehutano usati wachinja maitiro ekudya kana kuedza marapirwo matsva kana ma supplements, kusanganisira kuchenesa colon, kunyanya kune vanhu vane mamiriro ari pasi.
Migumisiro Yechiri
Kucheneswa kweColon kunogona kuuya nenjodzi dzinogona kusanganisira: (Misidhari Sinai. 2019 )
nemvura
Cramping
Nausea
Electrolyte kusaenzana
Kuita apo neapo colon kuchenesa kungasakonzeresa mhedzisiro, asi mikana yemhedzisiro inowedzera kureba kana kazhinji kazhinji kucheneswa kunoitwa. Zvinokurudzirwa kuonana nevarapi vehutano kana uine chero zviratidzo.
Kuvandudza Colon Health
Nzira yakanakisisa yekuvandudza hutano hwekoloni ndeyekunwa mvura yakakwana uye kudya zvokudya zvinokurudzira hutano hwehutano hwekudya. Nzira dzehutano dzinosanganisira:
Kuwedzera kudya kwemichero nemiriwo.
Kuwedzera kudya kwezviyo kunopa fiber uye zvimwe zvinovaka muviri.
Kudya pasi flaxseed inovandudza kugaya uye kubvisa.
Mishonga Inobatanidza
VIDEO
References
Rosenblum, CSK (2019). Bvunza chiremba: Ko colon inochenesa hutano here? (Cedars-Sinai Blog, Nyaya. www.cedar-sinai.org/blog/colon-cleansing.html
Yunivhesiti., C. (2012). Fiber, digestion, uye hutano. (Health Services, Nyaya. health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf
Sinai., M. (2024). Lactobacillus acidophilus. (Health Library, Nyaya. www.mountsinai.org/health-library/supplement/lactobacillus-acidophilus
by Dr Alex Jimenez Heart Health , Kunyanya Kushungurudzika
Kune vanhu vari kutsvaga kuvandudza hutano hwemoyo, kushandisa prunes kunogona kubatsira kutsigira hutano hwemoyo?
Prunes uye Utano hweMwoyo
Prunes, kana ma plums akaomeswa, michero ine fiber yakawanda-inovaka muviri-yakaomeswa pane nyowani plums uye inobatsira kugaya uye bowel kufamba. (Ellen Lever et al., 2019 ) Tsvakurudzo itsva inoratidza kuti vanogona kupa zvakawanda kupfuura kugaya uye kusununguka kwekuvhara, maererano nezvidzidzo zvitsva zvakaratidzwa kuAmerican Society for Nutrition. Kudya prunes zuva nezuva kunogona kuvandudza cholesterol mazinga uye kuderedza oxidative kusagadzikana uye kuzvimba.
Kudya maprunes mashanu kusvika gumi pazuva kunogona kutsigira hutano hwemoyo.
Utano hwemoyo hunobatsira hwekushandisa nguva dzose hwakaonekwa muvarume.
Muvakadzi vakura, kugara vachidya prunes kwakanga kusina kukanganisa pacholesterol yakazara, shuga yeropa, uye insulini.
Imwe ongororo yakawana kuti kudya 50-100 magiramu kana mashanu kusvika gumi prunes zuva nezuva kwakabatana nekuderedzwa kwechirwere chemoyo. (Mee Young Hong et al., 2021 )
Kudzikira kwecholesterol nezviratidzo zvekuzvimba kwakakonzerwa nekuvandudzwa kwemazinga eantioxidants.
Mhedziso yaive yekuti prunes inogona kutsigira hutano hwemoyo.
Prunes uye Fresh Plums
Kunyangwe zvidzidzo zvakaratidza kuti prunes inogona kutsigira hutano hwemwoyo, izvo hazvireve kuti plums nyowani kana prune juice inogona kupa mabhenefiti akafanana. Nekudaro, hapana akawanda zvidzidzo nezve mabhenefiti eplums nyowani kana prune muto, asi zvinogoneka kuti vangadaro. Zvisinei, kumwe kutsvakurudza kunodiwa. Fresh plums dzakaomeswa mumhepo inopisa inovandudza kukosha kwekudya uye hupenyu hwesherufu yemuchero, iyo inogona kunge iri chikonzero iyo yakaomeswa shanduro inochengetedza zvimwe zvinovaka muviri. (Harjeet Singh Brar et al., 2020 )
Vanhu vangangofanira kudya akawanda plums kuti vawane mabhenefiti akafanana.
Kudya 5-10 prunes kunoratidzika kunge kuri nyore pane kuedza kuenzana nechiyero chimwe chete, kana kupfuura, cheprum itsva.
Asi chero sarudzo inokurudzirwa pachinzvimbo cheprune muto sezvo michero yakazara ine fiber yakawanda, inoita kuti muviri unzwe wakaguta, uye yakaderera mumacalorie.
Mabhenefiti Kune Vechidiki
Yakawanda yetsvagurudzo yakaitwa pavakadzi vepomenopausal nevarume vanopfuura makore makumi mashanu neshanu, asi vanhu vadiki vanogonawo kubatsirwa nekudya prunes. Kudya kwakapfuma mumichero nemiriwo kunoonekwa sehutano, saka kuwedzera prunes kune imwe yekudya kunowedzera kune hutano hunobatsira. Kune vanhu vasingade prunes, michero yakaita semaapuro nemabheri inokurudzirwa zvakare kune hutano hwemoyo. Zvisinei, michero inongoumba chikamu chimwe chete chezvokudya, uye zvakakosha kuisa pfungwa pakudya kwakakwana nemiriwo, maruva, uye mafuta ane utano. Prunes ine fiber yakawanda, saka vanhu vanokurudzirwa kuti vawedzere zvishoma nezvishoma mumaitiro avo ezuva nezuva, sezvo kuwedzera yakawandisa panguva imwe chete kunogona kukonzera kugwamba, kuputika, uye / kana. kuvimbiswa .
Kukunda Congestive Heart Kukundikana
VIDEO
References
Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Mhedzisiro yeprunes pane stool inobuda, gut transit nguva uye gastrointestinal microbiota: A randomized controlled trial. Kliniki chikafu (Edinburgh, Scotland), 38 (1), 165-173. doi.org/10.1016/j.clnu.2018.01.003
Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Dried Plum Consumption Inovandudza Yese Cholesterol uye Antioxidant Capacity uye Inoderedza Kuzvimba muVakadzi Vane Utano hwePostmenopausal. Nyaya yezvokudya zvemishonga, 24 (11), 1161-1168. doi.org/10.1089/jmf.2020.0142
Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Mhedzisiro Yemakemikari Pretreatment paKuomesa Kinetics uye Physio-kemikari Mamiriro eYellow European Plums, International Journal yeFruit Science, 20:sup2, S252-S , DOI: 279/10.1080
by Dr Alex Jimenez Gut uye Utachiona Utano , udyo
Kune vanhu vanochinjira kune zvisiri zvemukaka uye zvezvirimwa-zvikafu, mukaka weoat ungave unotsiva unobatsira vasiri vanonwa mukaka here?
Oat Mukaka
Mukaka weoat is a dairy-isina, lactose-isina imwe nzira inenge isina mafuta akazara, ine mapuroteni akawanda kupfuura akawanda-akavakirwa marudzi emukaka, anowedzera faibha, uye anopa hutano hwemavhitamini B nemaminerari. Iine simbi-yakachekwa kana kuti oats yakazara yakanyikwa mumvura inozosanganiswa uye inosemwa ne cheesecloth kana yakakosha bhegi remukaka iro rakachipa kugadzira kupfuura mukaka wearumondi uye inoenderana nenharaunda.
udyo
Vanhu vanogona kuwana 27% yezuva nezuva calcium, 50% yezuva nezuva vhitamini B12, uye 46% yezuva nezuva B2. Ruzivo rwechikafu nderweimwe sevhisi ye1 kapu yemukaka weoat. (USDA FoodData Central. 2019 )
Makorori - 120
Mafuta - 5 magiramu
Sodium - 101 milligrams
Carbohydrates - 16 gramu
Fiber - 1.9 gramu
Shuga - 7 gramu
Mapuroteni - 3 magiramu
Calcium - 350.4 milligrams
Vitamin B12 - 1.2 micrograms
Vitamin B2 - 0.6 milligrams
Carbohydrate
Maererano neDhipatimendi rekurima reUnited States, nhamba yemakhahydrates mumukombe wemukaka weoat ndeye 16, yakakwirira kudarika zvimwe zvigadzirwa zvemukaka.
Zvisinei, makabhohaidhiretsi anobva kune fiber uye kwete mafuta.
Nekuti oat mukaka wakagadzirwa nesimbi-yakachekwa kana oats yakazara, kune faibha yakawanda pakushumira kupfuura mukaka wemhou, usingapi fiber, uye almond uye soy, iyo inongova negiramu imwe yefiber pakushanda.
mafuta
Mukaka weOat hauna mafuta acids, hauna mafuta akazara, uye hauna mafuta akazara.
Mukaka une magiramu mashanu emafuta ese emafuta.
Protein
Kuenzaniswa nemukaka wemhou uye soy, mukaka weoat ine mapuroteni mashoma, ane magiramu matatu chete pakushanda.
Asi zvichienzaniswa nezvimwe zvinotsiva, semukaka wearumondi nemupunga, mukaka weoat unopa mamwe mapuroteni pakushumira.
Izvi zvinobatsira kune vanhu vanotevera vegan kana chikafu chisina mukaka.
Mavhitamini uye Maminerals
Mukaka weOat une thiamin uye folate, ese mavhitaminzi B anodiwa pakugadzira simba.
Mukaka unewo zvicherwa, kusanganisira mhangura, zinc, manganese, magnesium, uye kutsvaga huwandu hwevhithamini nemaminerari akadai sevhitamini D, A IU, riboflavin, uye potassium.
Yakawanda yekutengesa oat mukaka wakasimbiswa nevhitamini A, D, B12, uye B2.
Calories
Imwe kushandiswa kwemukaka weoat, inenge 1 kapu, inopa anenge 120 makori.
Benefits
Dairy Mukaka Alternative
Dairy allergies inowanzoitika.
Vanosvika 2 kusvika 3% yevana vari pasi pemakore matatu ekuberekwa havawirirani nemukaka. (American College yeAllergy, Asthma & Immunology. 2019 )
80% inokurira allergies, asi iyo 20% yasara ichiri kubata neallergies kusvika pakukura, zvichiita kuti dzimwe nzira dzemukaka dzive dzakafanira.
Imwe nzira kune mukaka wemukaka we: Kusawirirana nemukaka
Lactose kusashivirira
Kutevera vegan / dairy-isina chikafu
Mukaka weOat unopa humwe hutano hwakafanana semukaka wemhou, hunosanganisira: Protein yekuvaka nekugadzirisa matishu.
Chengetedza hutano hwebvudzi uye nzara.
Calcium yemapfupa akasimba.
Macronutrients senge folate inobatsira kugadzira masero matsvuku uye machena eropa.
Inoderedza Cholesterol
Ongororo yakaratidza kuti kudya oats uye oat zvigadzirwa zvine mhedzisiro yekudzikisa yakazara uye LDL cholesterol mazinga. (Susan A Joyce et al., 2019 )
Vatsvakurudzi vakawana rubatsiro rwakakosha pakati pe oat beta-glucans uye mazinga eropa cholesterol, zvichiratidza kuti kuwedzera oats kune imwe yekudya kunogona kubatsira kuderedza dambudziko rehutano hwemwoyo.
Cancer Fighting Properties
Maererano nekuongororwa kwezvinomera-based mukaka dzimwe nzira, mukaka weoat unogona kunge uine anti-cancer properties uye yakakwirira yehutano. (Swati Sethi et al., 2016 )
Bowel Movement Regulation
Nekuti akawanda macarbohydrates mumukaka oat anobva kune fiber, zvakare yakakwirira mufiber kupfuura mukaka wenguva dzose.
Fiber inogona kubatsira nekuti chikafu chinotora mvura kugadzirisa mafambiro uye kudzikira kuvimbiswa .
Chete 5% yehuwandu inowana kurudziro yefiber zuva nezuva, zvichiita kuti oat mukaka uve sarudzo ine hutano. (Diane Quagliani, Patricia Felt-Gunderson. 2017 )
Eco Shamwari
Nhasi nyika yanyanya kurangarira kukanganisa kwezvakatipoteredza kwekurima. (American Society for Nutrition. 2019 )
Kushandisa pane imwe mukaka kwakakwira, uye kudyiwa kwemukaka wemukaka kwadzikira, kwete chete nekuda kwekubatsira uye kuravira asi nekuda kwekunetseka kwezvakatipoteredza.
Mukaka wemukaka unoshandisa ivhu rakapetwa kapfumbamwe kugadzira litre rimwe chete zvichienzaniswa nemupunga, soya mukaka, almond mukaka, kana oat mukaka.
Allergies
Mukaka weOat inzira inobatsira kune vanhu vane lactose vasingashiviriri kana vanotambura nechero imwe mhando yemukaka allergy kana avo vane nut allergy uye vasingakwanise kunwa mukaka wealmond.
Zvisinei, vanhu vanofanira kungwarira kudya kana vane chirwere chechiliac kana chero rudzi rwegorosi allergy / senitivity.
Vanhu vanogona kunwa mukaka weoat, asi mavara anoda kuverengerwa kuti ave nechokwadi chekuti chigadzirwa chine gorosi isina gluten .
Oats haina gluten-isina, asi vagadziri vanowanzoagadzira vachishandisa michina yakafanana sezvimwe zvigadzirwa zvegorosi, izvo zvinogona kukonzera kuita.
Migumisiro yakaipa
Mukaka weoat unogona kuva neacidity-regulating phosphates, izvo zvinowanzowedzera muzvokudya zvakagadziriswa uye zvinosanganiswa nehosha yeitsvo.
Vanhu vanozoda kutarisa oat mukaka wekudya kana ivo vari nyore kune itsvo matombo. (Girish N. Nadkarni, Jaime Uribarri. 2014 )
Vanhu vanodya chikafu chakawanda chakagadzirwa vangangoda kutenderera neimwe isiri-mukaka imwe mukaka kuti vadzikise phosphate kushandiswa.
Mhando
Makambani mazhinji ane mukaka wawo weoat, uyo unowanikwa kumagirosa nezvitoro zvezveutano.
Uyezve, mukaka unogona kuuya mune zvakawanda zvinonaka, kusanganisira vanilla uye chokoreti.
Makambani akati wandei akashandisawo mukaka wavo kugadzira aizikirimu asina mukaka.
Oat mukaka unowanikwa gore rose.
Kana yangovhurwa, isa chitoro-chakatengwa oat mukaka mufiriji iyo inogara mazuva manomwe kusvika gumi.
Kugadzirira
Vanhu vanogona kugadzira yavo oat mukaka.
Shandisa oats yakakungurutswa kana simbi-yakachekwa nemvura, sanganisa pamwe chete, uye kunetsa.
Isa oats mundiro huru, uvafukidze nemvura, uye soak kwemaawa mana.
Zuva rinotevera, dhonza, sukurudza, sanganisa mumvura inotonhora, simbisa, uye whisk.
Inoshanda Mushonga Kufurira Kupfuura Majoini
VIDEO
References
USDA FoodData Central. (2019). Iyo Yekutanga Oat-Mukaka .
American College yeAllergy, Asthma & Immunology. (2019). Mukaka & Dairy .
Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). Iyo Cholesterol-Kudzikisa Mhedzisiro yeOats uye Oat Beta Glucan: Modes Yekuita uye Inogona Basa reBile Acids uye Microbiome. Miganho muhutano, 6, 171. doi.org/10.3389/fnut.2019.00171
Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Miti-yakavakirwa mukaka inotsiva chikamu chinobuda chezvinwiwa zvinoshanda: ongororo. Nyaya yezvekudya sainzi uye tekinoroji, 53 (9), 3408-3423. doi.org/10.1007/s13197-016-2328-3
Quagliani, D., & Felt-Gunderson, P. (2016). Kuvhara America's Fiber Intake Gap: Kukurukurirana Strategies Kubva kuChikafu uye Fiber Summit. American Journal of Lifestyle Medicine, 11 (1), 80-85. doi.org/10.1177/1559827615588079
American Society for Nutrition. (2019). Kuenda kunzungu pamusoro pemukaka? Hezvino izvo zvaunoda kuziva nezvekudyara-based mukaka dzimwe nzira .
Nadkarni, G. N., & Uribarri, J. (2014). Phosphorus uye itsvo: chii chinozivikanwa uye chii chinodiwa. Kufambira mberi mune zvinovaka muviri (Bethesda, Md.), 5 (1), 98-103. doi.org/10.3945/an.113.004655
by Dr Alex Jimenez Heart Health , Musoro
Postural orthostatic tachycardia syndrome chirwere chekurapa chinokonzera kureruka uye palpitations mushure mekumira. Ko kugadzirisa mararamiro uye nzira dzakasiyana-siyana dzinogona kubatsira kuderedza nekugadzirisa zviratidzo?
Postural Orthostatic Tachycardia Syndrome - POTS
Postural orthostatic tachycardia syndrome, kana kuti POTS, mamiriro ezvinhu anosiyana mukuoma kubva pakunyorova kusvika pakusakwanisa. NePOTS:
Kurova kwemoyo kunowedzera zvakanyanya nechimiro chemuviri.
Ichi chirwere chinowanzobata vanhu vaduku.
Vanhu vazhinji vane postural orthostatic tachycardia syndrome vakadzi vari pakati pemakore 13 ne50.
Vamwe vanhu vane nhoroondo yemhuri yePOTS; vamwe vanhu vanotaura kuti POTS yakatanga mushure mekurwara kana kushungurudzika, uye vamwe vanoti yakatanga zvishoma nezvishoma.
Kazhinji inogadzirisa nekufamba kwenguva.
Kurapa kunogona kubatsira.
Kuongororwa kunobva pakuongorora BP uye pulse/heart rate.
zviratidzo
Postural orthostatic tachycardia syndrome inogona kukanganisa vechidiki vane hutano uye inogona kutanga kamwe kamwe. Zvinowanzoitika pakati pemakore e15 ne50, uye vakadzi vane mikana yakawanda yekuzvikudziridza kupfuura varume. Vanhu vanogona kuona zviratidzo zvakasiyana mukati memaminitsi mashoma ekusimuka kubva panzvimbo yekunyepa kana kugara. Zviratidzo zvinogona kuitika nguva dzose uye zuva nezuva. Zviratidzo zvinonyanya zvinosanganisira: (National Institutes of Health. National Center for Advancing Translational Sayenzi. Genetic uye Rare Diseases Information Center. 2023 )
kufunganya
Lightheadedness
Kunzwa sekunge wave kuda kupera.
Palpitations - kunzwa kurova kwemoyo nekukurumidza kana kusajaira.
Chizutu
Headaches
Chiratidzo chakasvibiswa
Makumbo anoshanduka kuita tsvuku-yepepuru.
Kushaya simba
Kutuka
Kuneta
Matambudziko okurara
Dambudziko kuisa pfungwa/mhute muuropi.
Vanhu vanogonawo kusangana nezvinoitika zvekare zvekufenda, kazhinji pasina chinokonzeresa/s kunze kwekusimuka.
Vanhu vanogona kusangana chero musanganiswa wezviratidzo izvi.
Dzimwe nguva, vanhu havagone kuita zvemitambo kana maekisesaizi uye vanogona kunzwa kurerukirwa uye kubatwa nedzungu vachipindura zviitwa zvinyoro-nyoro kana zviri pakati nepakati, izvo zvinogona kutsanangurwa sekusashivirira maekisesaizi.
Associated Effects
Postural orthostatic tachycardia syndrome inogona kusanganiswa nedzimwe dysautonomia kana nerve system syndromes, senge neurocardiogenic syncope.
Vanhu vanowanzoonekwa pamwe chete nemamwe mamiriro akadai se: Chronic tired fatigue syndrome
Ehlers-Danlos chirwere
Fibromyalgia
Migraines
Mamwe mamiriro e autoimmune.
Ura mamiriro.
Zvinokonzera
Kazhinji, kumira kunoita kuti ropa rimhanye kubva mudumbu richienda kumakumbo. Iko kungoerekana kwachinja kunoreva kuti ropa shoma riripo kuti mwoyo upombe. Kuripa, iyo autonomic nerve system inotumira masaini kumidziyo yeropa kuti isungirire kusundira ropa rakawanda kumoyo uye kuchengetedza BP uye yakajairika kurova kwemoyo. Vanhu vazhinji havaone shanduko dzakakura muBP kana pulse kana vakamira. Dzimwe nguva, muviri haugone kuita basa iri nemazvo.
If BP inodonha kubva pakumira uye inokonzera zviratidzo kufanana nekureruka, inozivikanwa se orthostatic hypotension.
kana BP inoramba iri yakajairika, asi kurova kwemwoyo kunowedzera nekukurumidza , iPOTS.
Izvo chaizvo izvo zvinokonzeresa postural orthostatic tachycardia syndrome zvakasiyana muvanhu asi zvine chekuita nekuchinja mu:
Iyo autonomic nervous system, adrenal hormone mazinga, huwandu hweropa huwandu, uye kushomeka kwekuita kushivirira. (Robert S. Sheldon et al., 2015 )
Autonomic Nervous System
Iyo autonomic nerve system inodzora kukwira kweropa uye kurova kwemoyo, idzo inzvimbo dzetsinga dzinobata mabasa emukati emuviri sekugaya, kufema, uye kurova kwemoyo. Zvakajairika kuti BP iderere zvishoma uye kurova kwemwoyo kukurumidze zvishoma kana wakamira. NePOTS, shanduko idzi dzinonyanya kutaurwa.
POTS inoonekwa semhando ye dysautonomia, inova mutemo wakaderera ye autonomic nervous system.
Mamwe akawanda syndromes anofungidzirwa kuti ane hukama ne dysautonomia, senge fibromyalgia, irritable bowel syndrome, uye chisingaperi kuneta syndrome.
Hazvina kujeka kuti nei chirwere kana chero mamwe marudzi e dysautonomia achikura, asi zvinoita sekunge kune fungidziro yemhuri.
Dzimwe nguva chikamu chekutanga chePOTS chinoratidza mushure mechiitiko chehutano senge:
Kuberekwa
Chirwere chechirwere chetachiona, somuenzaniso, chirwere chakakomba chefuruwenza.
Chiitiko chekushungurudzika kana kuputika.
Kuvhiyiwa kukuru
kuongorora chirwere
Kuongororwa kwechirwere kunosanganisira nhoroondo yezvehutano, kuongororwa kwemuviri, uye kuongororwa kwekuongorora.
Murapi wehutano achatora BP uye kurova kaviri. Pane imwe nguva ndakarara uye kamwe ndakamira.
Zviyero zveBP uye pulse rate wakarara pasi, kugara, uye kumira ndiwo orthostatic vitals.
Kazhinji, kumira kunowedzera kurova kwemwoyo ne10 kurova paminiti kana pasi.
NePOTS, kurova kwemwoyo kunowedzera ne30 kurova paminiti ukuwo BP inoramba isina kuchinja. (Dysautonomia International. 2019 )
Kurova kwemoyo kunogara kwakakwira kweanopfuura masekonzi mashoma pakumira/kazhinji maminetsi gumi kana kudarika.
Zviratidzo zvinowanzoitika.
Zvinotora kupfuura mazuva mashoma.
Positional pulse shanduko haisi iyo chete yekuongorora kuongororwa kwe postural orthostatic tachycardia syndrome, sevanhu vanogona kuona shanduko iyi nemamwe mamiriro ezvinhu.
miedzo
Kusiyanisa Kuziva
Kune zvikonzero zvakasiyana-siyana zve dysautonomia, syncope, uye orthostatic hypotension.
Munguva yese yekuongorora, mupi wehutano anogona kutarisa mamwe mamiriro, sekupererwa nemvura, deconditioning kubva pakuzorora kwenguva refu pamubhedha, uye chirwere cheshuga neuropathy.
Mishonga yakaita sema diuretics kana mishonga yeBP inogona kukonzera zvakafanana.
mabatiro
Nzira dzinoverengeka dzinoshandiswa mukutarisira POTS, uye vanhu vangangoda nzira dzakasiyana siyana. Murapi wehutano anozoraira kugara uchitarisa BP uye pulse kumba kuti vakurukure mhedzisiro kana vaenda kunoongororwa nanachiremba.
Fluids uye Diet
Dzidzirai Therapy
Exercise uye physically therapy inogona kubetsera muviri kudzidza kuchinjira kunzvimbo yakarurama.
Nekuti zvinogona kunetsa kuita maekisesaizi paunenge uchibata nePOTS, chirongwa chekurovedza muviri chakanangwa chiri pasi pekutariswa chinogona kudiwa.
Purogiramu yokurovedza muviri ingatanga nokushambira kana kushandisa michina yokukwasva, iyo isingade kuti munhu amire. (Dysautonomia International. 2019 )
Pashure pemwedzi kana miviri, kufamba, kumhanya, kana kuchovha bhasikoro zvinogona kuwedzerwa.
Zvidzidzo zvakaratidza kuti vanhu vane POTS, paavhareji, vane makamuri madiki emwoyo pane vanhu vasina chirwere.
Nguva dzose kurovedza muviri kwakaratidzwa kuwedzera saizi yekamuri yemoyo, kunonoka kwemoyo, uye kunatsiridza zviratidzo. (Qi Fu, Benjamin D. Levine. 2018 )
Vanhu vanofanirwa kuenderera mberi nechirongwa chekurovedza muviri kwenguva yakareba kuti zviratidzo zvirege kudzoka.
Mishonga
Mishonga yemishonga yekubata POTS inosanganisira midorine, beta-blockers, pyridostigmine - Mestinon, uye fludrocortisone. (Dysautonomia International. 2019 )
Ivabradine, inoshandiswa kumamiriro emwoyo we sinus tachycardia, yakashandiswawo zvinobudirira mune vamwe vanhu.
Conservative Kupindira
Dzimwe nzira dzekubatsira kudzivirira zviratidzo dzinosanganisira:
Kurara panzvimbo yekusimudza musoro nekusimudza musoro wemubhedha kubva pasi 4 kusvika 6 inches uchishandisa mubhedha unogadziriswa, zvidhinha zvehuni, kana risers.
Izvi zvinowedzera huwandu hweropa mukutenderera.
Kuita maitiro ekupikisa senge kusquat, kudzvanya bhora, kana kuyambuka makumbo. (Qi Fu, Benjamin D. Levine. 2018 )
Kupfeka masitokisi ekumanikidza kudzivirira ropa rakawandisa kuti risayerera mumakumbo kana wakamira zvinogona kubatsira kudzivirira orthostatic hypotension. (Dysautonomia International. 2019 )
Kukunda Congestive Heart Kukundikana
VIDEO
References
National Institutes of Health. National Center for Advancing Translational Sayenzi. Genetic uye Rare Diseases Information Center (GARD). (2023). Postural orthostatic tachycardia syndrome.
Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Chishanu, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). 2015 moyo rhythm society nyanzvi yekubvumirana chirevo pamusoro pekuongororwa uye kurapwa kwe postural tachycardia syndrome, isina kukodzera sinus tachycardia, uye vasovagal syncope. Mwoyo mutinhimira, 12(6), e41–e63. doi.org/10.1016/j.hrthm.2015.03.029
Dysautonomia International. (2019). Postural Orthostatic Tachycardia Syndrome
Fu, Q., & Levine, B. D. (2018). Kudzidzira muviri uye kwete-pharmacological kurapwa kwePOTS. Autonomic neuroscience: yekutanga & yekiriniki, 215, 20-27. doi.org/10.1016/j.autneu.2018.07.001
