utano
Back Clinic Health Team. Chiyero chekushanda uye metabolic kunyatsoshanda kwechinhu chipenyu. Muvanhu, kugona kwevanhu kana nharaunda kuchinjika uye kuzvibata pachezvavo pavanenge vatarisana nekuchinja kwemuviri, pfungwa, pfungwa, uye magariro munharaunda. Dr.Alex Jimenez DC, CCST, chiremba anorwadza ekiriniki anoshandisa kurapa-kumucheto uye maitiro ekugadzirisa anotarisa hutano hwakakwana, kudzidziswa kwesimba, uye kugadzirisa kwakakwana. Isu tinotora yepasi rose inoshanda kusimba kwekurapa maitiro kuti tiwane hutano hwakakwana hunoshanda.
Dr. Jimenez anopa zvinyorwa zvose kubva pane zvakaitika kwaari uye kubva kune zvakasiyana-siyana zvine chokuita nemararamiro ane hutano kana hutano huzhinji. Ndapedza makore anopfuura 30+ ndichitsvaga uye nzira dzekuyedza nezviuru zvevarwere uye ndinonzwisisa zvinonyatsoshanda. Isu tinoedza kugadzira kusimba uye zvirinani muviri kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano zvakakwana.
Zvirongwa uye nzira idzi ndezvakasikwa uye dzinoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza, pane kuunza makemikari anokuvadza, gakava rekutsiva mahormone, kuvhiyiwa, kana zvinodhaka zvinopinda muropa. Somugumisiro, vanhu vanorarama hupenyu hwakazadzikiswa hune simba rakawanda, mafungiro akanaka, kurara zviri nani, kurwadziwa kuduku, uremu hwakakodzera hwemuviri, uye dzidzo pamusoro pekuchengetedza iyi nzira yehupenyu.
by Dr Alex Jimenez Zvokudya , utano
Kushandisa zvinotsiva zai kana kutsiva kungave kwakachengeteka kune vanhu vane allergy yezai?
Vanotsiva uye Kutsiva
Vanhu havafanire kufunga kuti kana imwe yakachengeteka kunze kwekunge vakanyatsoverenga chinyorwa.
Mazai anotsiva anogona kunge aine mazai.
Zvigadzirwa zvinotsiva mazai zvinogona kunge zvisina mazai.
Tsvaga dzimwe nzira yakanyorwa vegan kana zai-isina kuona kuti hapana.
Inotsiva Inogona Iine Mazai
Mvura inotsiva mazai muchitoro chemukaka inogadzirwa kubva kumazai. Izvi zvinotevera zvese zvine mazai uye hazvina kuchengetedzeka kune vanhu vane egg allergies:
Generic liquid yai inotsiva mumakatoni
Egg Beaters
Zvigadzirwa zveupfu zvezai
Kutsiviwa Ndidzo Dzakachengeteka Alternatives
Zvigadzirwa zvakakosha zvekutsiva izvo zvisina mazai zviripo.
Iwo anonzi vegan egg anotsiva.
Vanowanzo tengeswa muhupfu.
Vanobatsira pakubika.
Izvo hazvigone kushandiswa sechinotsiva mazai mukudya senge quiche.
Mazai-Yemahara Zvekutengesa Replacements
Gara uchitarisa zvinongedzo pazita usati watenga chigadzirwa chinotengeswa sechinotsiva kana chinotsiva kuti uone kuti chakasununguka zvachose.
Zvigadzirwa izvi zvinogona zvakare kuve nesoya, mukaka, kana zvimwe zvinokonzeresa zvekudya.
Vegan - haina zvigadzirwa zvemhuka, zvinosanganisira mazai nemukaka.
Vegetarian - inogona kunge iine mazai sezvo isiri nyama asi chigadzirwa chemhuka.
Kusaziva Zvokudya Nemazai
Gara uchiziva nezvemazai akavanzwa mune zvimwe zvigadzirwa zvekudya, senge makeke, chingwa, makeke, noodles, crackers, uye zviyo.
Iyo federal Food Allergen Labeling uye Consumer Protection Act inoda kuti zvese zvakaputirwa zvekudya zvine mazai sechinhu chinogadzirwa. anofanira kunyora izwi rekuti zai pane iyo label . (US Food & Drug Administration. 2022 )
Zvimwe zvinongedzo zvinoratidza mazai ari muchigadzirwa zvinosanganisira:
Albumin
Globulin
Lysozyme
Lecithin
Livetin
Vitellin
Ingredients kutanga ne - ova kana ovo.
Allergy Symptoms
Zviratidzo zvinogona kusanganisira: (John W. Tan, Preeti Joshi 2014 )
Kuita kweganda - mikoko, mapundu, kana eczema.
Allergic conjunctivitis - yakafunuka, yakatsvuka, maziso ane mvura.
Angioedema - kuzvimba kwemiromo, rurimi, kana chiso.
Zviratidzo zveAirway - kufema, kukosora, kana mhino inoyerera.
Zviratidzo zvomudumbu - kuda kurutsa, kurwadziwa nemudumbu, manyoka kana kurutsa.
Kuita kwakanyanya - kwakadai seanaphylaxis, kunogona kukonzera kukanganisa kwenhengo dzakawanda.
Anaphylaxis injodzi uye inoda kurapwa nekukurumidza.
Nhungamiro Yekudya Allergies, Hypersensitivity uye Kusawirirana
VIDEO
References
US Food & Drug Administration. (2022). Chikafu Allergen Labeling uye Consumer Protection Act (FALCPA). Zvakatorwa kubva www.fda.gov/food/food-allergens gluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa
Tan, JW, & Joshi, P. (2014). Egg allergy: an update. Chinyorwa chevana uye hutano hwemwana, 50 (1), 11-15. doi.org/10.1111/jpc.12408
by Dr Alex Jimenez utano , udyo
Ko pita chingwa ingave sarudzo inogoneka kune vanhu vari kuedza kudya zvine hutano here?
Pita Chingwa
Pita bread chingwa chine mbiriso, chakatenderera chakagadzirwa neupfu hwegorosi. Kana yakabikwa, mukanyiwa unoshanduka kuita zvidimbu zviviri. Aya maturu anogadzira homwe inogona kuzadzwa nemiriwo, nyama, kana mapuroteni ezvinomera. Pita chingwa chinopa hutano hunobatsira nekuda kwehuwandu hwayo hushoma hwemakhahydrates, huwandu hwezvokudya mukushanda kumwe, uye kushandiswa kweupfu hwegorosi.
udyo
Ruzivo rwekudya kune imwe sevhisi yechingwa chepita ndeye 39 gramu. (US Department of Agriculture 2021 )
Carbohydrates - 17 gramu
Mafuta - 0.998 magiramu
Mapuroteni - 4.02 magiramu
Fiber - 1.99 gramu
Sodium - 120 milligrams
Shuga - 0 gramu
Makorori - 90.1
Carbohydrate
Nhamba yemacarbohydrates yechingwa chepita ndeye 17 magiramu pakushumira kana zvishoma kudarika imwe carb count - 15 magiramu , inoshandiswa mukugadzirira kudya kune vanhu vane chirwere cheshuga.
Chingwa chisina-keto chakatenderedza 20 magiramu emacarbohydrates pasevhisi kana chidimbu.
Pita chingwa ine yakaderera carbohydrate kuverenga pane akawanda chingwa.
mafuta
Pita breads inenge yakaderera mumafuta.
Iyo yakazara lipid mafuta iri pasi pemagiramu maviri, chete 2% yehuwandu hunokurudzirwa zuva nezuva kana RDA.
Chingwa chacho hachina mafuta acids kana trans kana mafuta akazara.
Protein
Magiramu mana emapuroteni ari mune imwe sevhisi yechingwa chepita.
Mapuroteni anowanikwa muupfu hwegorosi.
Mavhitamini uye Maminerals
Mamwe mamineral mune pita chingwa anosanganisira:
Calcium, ine 60.1 milligrams pakushanda.
Iron ine 1.08 milligrams pakushanda - inobatsira muviri kugadzira hemoglobin, puroteni iri mumasero matsvuku eropa anotakura oxygen kubva mumapapu. (National Institute of Health, 2023 )
Sodium ine 120 milligrams.
Maererano neFederal Drug Administration, iyi ishoma yesodium. Nekudaro, vanhu vanofanirwa kugara vachiziva nezve sodium yekudya uye kuimisa isingapfuure 2,300 milligrams pazuva.
Avhareji yevanhu vakuru vanodya inenge 3,400 milligrams ye sodium pazuva. (Food and Drug Administration, 2022 )
Calories
Imwe sevhisi yechingwa chepita ine 90 macalorie.
Pita chingwa chesangweji ine macalorie mashoma pane zvimedu zviviri zvechingwa chenguva dzose.
Benefits
Zvinogona kubatsira pautano zvinosanganisira zvinotevera:
Glucose Levels Yakaderedzwa
Gorosi rose rinogona kubatsira kumazinga eglucose.
Sangano reAmerican Diabetes Association rinokurudzira kuti kusarudza chingwa chine zviyo zvegorosi, senge pita chingwa, panzvimbo yechingwa chena, zvinogona kushanda kuchengetedza shuga yeropa kubva pakukwira. (American Diabetes Association 2024 )
Digestion Support
Yese-zviyo pita chingwa fiber yemukati inogona kubatsira iyo digestive system nekudzora mafambiro ematumbo.
Makabohaidhiretsi akaomarara anogayiwa zvishoma nezvishoma pane macarbohydrates ari nyore, achichengeta muviri wakazara kwenguva yakareba uye kubatsira mukutarisira uremu. (Harvard Health 2022 )
Protein Source
Pita chingwa inopa hutano huwandu hweprotein.
Kushumira kune inenge 8% yeprotein.
Kushandisa huwandu hwakakodzera hweprotein kunobatsira mukugadzirisa tsandanyama. (Harvard Health 2024 )
Allergies
Kusawirirana kukuru kana kusashivirira kunogona kuita kuti vanhu vapfuure pachingwa. Izvo vanhu vanofanirwa kuziva.
Celiac Disease
Chirwere cheCeliac chirwere chegomarara che autoimmune chinoitika muvanhu vane genetically predisposed.
Vanhu vane chirwere havagoni kunwa gluten - puroteni inowanikwa mugorosi - iyo inogona kutungamirira kukuvadzwa kwematumbo maduku.
Vanhu vanosangana nekurwadziwa mudumbu kana vachidya gorosi vanofanirwa kubvunza nyanzvi yezvehutano kuti vaongororwe. (Celiac Disease Foundation 2023 )
Wheat Allergy
Chirwere chegorosi chinogona kutevedzera zviratidzo zvechirwere chechiliac, asi zvakasiyana-siyana.
Kusawirirana kunoitika kana muviri unogadzira masoja ekudzivirira chirwere kumapuroteni egorosi.
Zviratidzo zvinosanganisira anaphylaxis, kuzvimba uye kuputika kwemukanwa, kuvhara kwemhino, kutemwa nemusoro, kuputika, kusvotwa, kurutsa, uye kunetseka kufema. (American College yeAllergy, Asthma, uye Immunology 2024 )
Vanhu vanofungira kuti gorosi rinodhonzwa vanofanira kubvunza mupi wehutano nezve allergy test.
Gluten Kusashivirira
Gluten kusashivirira kunogona kukonzera zviratidzo zvakafanana kune chirwere chechiliac kana uchidya zvigadzirwa zvine gluten.
Zviratidzo zvinosanganisira kuputika, kurwadziwa mudumbu, kuvimbiswa, kurwadza kwemajoini, kuneta, mhute yeuropi, uye kuora mwoyo. (Celiac Disease Foundation 2023 )
Kugadzirira
Pita chingwa chekugadzirira sarudzo.
Dunza chingwa mumasosi kana dips.
Shandisa chingwa chepita-pocket sandwiches uye uzadze nenyama uye / kana miriwo.
Cheka chingwa uye gadzira pita chips.
Cheka chingwa mudiki cubes uye toast seimwe nzira kune croutons ye salads uye soups.
Grill the pita chingwa .
Chirwere cheshuga uye Kurwadza Kwemusana
VIDEO
References
USDA. Pita Bread. (2021). Pita Bread. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/2134834/nutrients
National Institute of Health, Hofisi yeDietary Supplements. (2023). Iron. Zvakatorwa kubva ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Food and Drug Administration. (2022). Sodium mukudya kwako. Zvakatorwa kubva www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
American Diabetes Association. (2024). Mhando dzemakabhohaidhiretsi (Zvokudya uye Zvokudya, Nyaya. diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates
Harvard Health. (2022). Fiber (Iyo Nutrition Source, Nyaya. www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Harvard Health. (2024). Mapuroteni (Iyo Nutrition Source, Nyaya. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Celiac Chirwere Foundation. (2023). Chii chinonzi celiac chirwere? (Nezve Chirwere cheCeliac, Nyaya. celiac.org/about-celiac-disease/what-is-celiac-disease/
American College yeAllergy, Asthma, uye Immunology. (2024). Gorosi (Allergic Conditions, Nyaya. acaai.org/allergies/allergic-conditions/chikafu/wheat-gluten/
by Dr Alex Jimenez utano , udyo
Kune vanhu vari kutsvaga kuvandudza kudya kwavo, kuziva mhando dzemunyu dzakasiyana kunobatsira mukugadzira chikafu uye hutano?
Mhando dzemunyu
Munyu unoburitsa kunaka kwechikafu uye unogona kushandiswa sekuchengetedza. Mhando dzemunyu dzinouya nemavara akasiyana-siyana uye magadzirirwo ekubika, kuravira, uye hutano. Mamwe anoonekwa ane hutano kana achienzaniswa neyakajairwa tafura munyu, senge pink Himalayan munyu uye akasiyana egungwa munyu. Vamwe vanhu vanovada nekuti vazhinji vanoenda nekushomeka kwekugadzirisa uye vanogona kuve neakawanda trace minerals senge magnesium ne potassium. Nekudaro, zvese munyu zvine hutano zvine mwero, sezvo sodium chikamu chinodiwa chekudya kwakadzikama. Kunyangwe zvakakosha kune iyo muviri , sodium inogona kukuvadza kana yakawandisa inopedzwa. Chidzidzo chekuongorora mutengi-giredhi yepink Himalayan sea salt inowanikwa muAustralia yakaratidza kuti kuwana humwe hutano hwemaminerari kubva mumhando iyi yemunyu, vanhu vanofanirwa kushandisa zvakanyanya zvekuti inokwidza huwandu hwesodium mumuviri kusvika kune njodzi. (Flavia Fayet-Moore et al., 2020 )
munyu
Munyu iminerari yakagadzirwa kubva kune zvakasanganiswa zvinhu:
Sodium - Na
Chlorine -Cl
Pamwe chete, vanogadzira crystallized sodium chloride NaCl.
Kuwanda kwekugadzirwa kwemunyu kunobva mumvura yegungwa yakapfava uye migodhi yemunyu. Minyu yakawanda inoshandiswa mukugadzira chikafu ine iodized. Iodine inowedzerwa kune zvakasiyana-siyana zvakanatswa zvigadzirwa zvemunyu kuti zvibatsire kuzadzisa zvinovaka muviri. Mazinga ekutora ayodhini anowira pasi pezvinokurudzirwa anogona kukonzera kushomeka uye kukura goiter. Goiter inobatanidza ne hypothyroidism. (Angela M. Leung et al., 2021 ) Kushaikwa kweiodine kunogonawo kuva nemigumisiro yakaipa pakukura nekukura. (National Institutes of Health Hofisi yeDietary Supplements. 2023 )
Yakakosha Kuutano
Munyu unotsigira hupenyu uye kushanda kwakakwana kwemuviri. Sodium uye chlorine zvinhu zvakakosha zvinochengetedza:
Serura balance
Circulation
Mazinga eshuga eropa
Sodium iminerari uye electrolyte. Ma electrolyte akajairika anosanganisira potassium, calcium, uye bicarbonate. Pasina mazinga esodium akakwana, uropi haugone kutumira zvinodikanwa kumuviri wese kuti ushande nemazvo. Nekudaro, kushandisa munyu wakawandisa kunogona kukonzera hutano.
Kunwa munyu wakanyanya muvanhu vanonzwa munyu kunogona kuwedzera BP.
Vanachiremba vanowanzokurudzira kuti vanhu vane hypertension vaderedze kudya kwesodium kana kutevera kudya kwesodium.
Yakakwira sodium mazinga anokonzerawo kuchengetwa kwemvura - inoonekwa seyekudzivirira sezvo muviri unoshanda kudzora serum sodium mazinga muropa kuchengetedza chiyero.
Kana mazinga akanyanya kukwirira, mamiriro anozivikanwa se hypernatremia inogona kukura, izvo zvinogona kukonzera:
Nyota yakanyanya
Kudzora
Kusaita weti
Diarrhea
Sodium mazinga akanyanya kuderera anogona kutungamirira kune hyponatremia , izvo zvinogona kukonzera:
Kuneta
Kushaya simba
Kusanganiswa
Kuongororwa ropa kunoratidza kana serum sodium concentration yakakwira, yakaderera, kana yakajairika. (US National Library yeMishonga. MedlinePlus. 2022 )
Types
Avhareji yesodium yekudya nevakuru inosvika 3,393mg pazuva, kubva pakati pe2,000-5,000mg. Nhungamiro dzinokurudzira kutora kwakanyanya kwe2,300mg pazuva. (US Department of Health and Human Services uye US Department of Agriculture. 2020 ) Zvingave kubva pakusarudza kwezvokudya zvisina kunaka sezvokudya zvakagadziriswa kana ruzivo rusina kururama rwehuwandu hwe sodium pakubika, kuongorora kweAmerican Heart Association kwakaratidza kuti inopfuura hafu yevakapindura yakataura zvisizvo kuti gungwa remunyu raiva nehuwandu hwe sodium pane tafura yemunyu. (American Heart Association. 2024 )
Kunatswa – Tafura Munyu
Yakanatswa/iodized munyu yakatsetseka uye inowanzoshandiswa mukubika. Rudzi urwu rwakanatswa zvakanyanya kubvisa tsvina uye kubvisa trace minerals inowanzo kuwanikwa mune specialty salt. Nemhaka yokuti munyu wacho wakanyatsogadzirwa, anti-caking agents anowedzerwa kuti ave nechokwadi chokuti munyu hauna kunyura. Mimwe munyu wepatafura wakawedzerawo shuga uye zvimwe zvinowedzerwa.
Yakanatswa tafura yemunyu inenge 97-99% sodium chloride (NaCl).
Iodine inowedzerwa kudzivirira kushomeka kweiodine.
Vanhu vari kuedza kuderedza kudya kwesodium asi vachisangana nemazinga eodini vanogona kuzviita nezvokudya zvakaita semazai, zvigadzirwa zvemukaka, nehove.
Kosher
Munyu weKosher wakaoma uye unoputika uye unogona kuwedzera huturu hwemadhishi uye zvinwiwa. Munyu wakachena kosher hauna zviwedzere senge anti-caking agents uye iodine. Hukuru hwemakristasi emunyu hwakanakira kuburitsa hunyoro.
Pa teaspoon, munyu wekosher kazhinji une sodium shoma pane 1 teaspoon yefurafura yemunyu.
Nekuti ine tsanga yakakora, munyu mushoma unopinda muchipunu chekuyeresa.
Gungwa Munyu
Munyu wegungwa unogadzirwa kubva mumvura yegungwa yakapfava uye unouya sezviyo zvakatsetseka kana makristasi makuru. Mienzaniso inosanganisira:
Gungwa Dema
Celtic
French - fleur de sel
Hawaiian gungwa munyu
Munyu wegungwa unogona kuwana huwandu hwezvicherwa zvakaita sesimbi, potasium, uye zinc, izvo zvinogona kuburitsa zvinonaka zvakasiyana mukubika asi pasina humwe hutano hunobatsira nekudyiwa kwakajairwa. Mamwe mamunyu egungwa anogonawo kunge aine huwandu hwema microplastics. Zvakadaro, tsvakiridzo inoratidza kuti mari idzi dzakadzikira zvakanyanya kuti zvigone kunetsa hutano hweveruzhinji. (Ali Karami et al., 2017 )
Himalayan Pink Munyu
Himalayan pink salt inocherwa munzvimbo ine munyu mutsvuku muPakistan, iyo yechipiri pakukura mugodhi wemunyu pasi rose, uye mumakomo eAndes kuPeru. Chengetedza huwandu hwe iron oxide gadzira munyu upingi. Inowanzoshandiswa pakupera kwekubika kuwedzera flavour uye crunch. Himalayan munyu yakakurumbira nekuda kwehutano hwayo uye mineral properties. Nekudaro, kushandisa Himalayan munyu pamusoro pemamwe marudzi hakuna inozivikanwa hutano hwakanakira. Vatsvakurudzi vakagumisa kuti zvingave zvikomborero zvehutano zvinopiwa nehuwandu hwehuwandu hwehuwandu hunogona kupikisa nehuwandu hwesodium inoda kudyiwa. (Flavia Fayet-Moore et al., 2020 )
Substitutes
Zvinotsiva munyu zvine mamwe kana ese sodium ne potassium, magnesium, kana mamwe mamineral. Zvinotsiva zvinogona kuva hafu sodium chloride uye hafu potassium chloride. Monosodium glutamate/MSG inogonawo kushandiswa seimwe nzira. Chidzidzo chakawana kuti kutsiva munyu neMSG kwakachengeteka uye kunofananidzwa nekunaka kwemunyu. (Jeremia Halim et al., 2020 ) Vanhu vanowanzoshandisa zvinotsiva pane kudya kwe sodium-restricted asi vanofanira kubvunza chiremba wavo vasati vashandisa zvigadzirwa izvi, kunyanya kana vane zvirwere zveitsvo.
Body In Balance – Chiropractic+Fitness+Nutrition
VIDEO
References
Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020) . Ongororo yeMineral Kuumbwa kwePink Salt Inowanikwa muAustralia. Zvikafu (Basel, Switzerland), 9(10), 1490. doi.org/10.3390/foods9101490
Leung, AM, Braverman, LE, & Pearce, EN (2012). Nhoroondo yeUS iodine fortification uye supplementation. Nutrients, 4 (11), 1740-1746. doi.org/10.3390/nu4111740
National Institutes of Health Hofisi yeDietary Supplements. (2023). Iodine: Chokwadi Sheet kune Nyanzvi. Zvakatorwa kubva ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
US National Library yeMishonga. MedlinePlus. (2022). Sodium ropa test. Zvakatorwa kubva medlineplus.gov/lab-tests/sodium-blood-test/
US Department of Agriculture. FoodData Central. (2020). Munyu. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients
US Department of Health and Human Services uye US Department of Agriculture. (2020). 2020–2025 Dietary Guidelines kune vekuAmerica. Zvakatorwa kubva www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
American Heart Association. (2024). Munyu weGungwa vs. Tafura Munyu (Kurarama Kune Utano, Nyaya. www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt
Karami, A., Golieskardi, A., Keong Choo, C., Larat, V., Galloway, TS, & Salamatinia, B. (2017). Kuvapo kwe microplastics mumunyu wekutengesa kubva kunyika dzakasiyana. Scientific mishumo, 7, 46173. doi.org/10.1038/srep46173
Halim, J., Bouzari, A., Felder, D., & Guinard, JX (2020). The Salt Flip: Sensory kuderedza munyu (uye sodium) kuderedza ne monosodium glutamate (MSG) mu "Zviri nani-kwauri" zvokudya. Chinyorwa cheSainzi yechikafu, 85 (9), 2902-2914. doi.org/10.1111/1750-3841.15354
by Dr Alex Jimenez kugwinya , utano
Kune vanhu vakasarudza kutanga kurovedza muviri nekuda kwehutano uye hutano, kufamba inzvimbo yakanaka yekutanga. Kuronga hurongwa hwemaekisesaizi hwekufamba hunogona kubatsira vanhu kuchengetedza tsika yekusimbisa muviri uye kugadzirisa kutsungirira nekumhanyisa nekukurumidza?
Kufamba Kudzidzira Kuronga Chirongwa
Nepo chero huwandu hwekufamba hunobatsira hutano, vanhu vanogona kuwedzera mabhenefiti nekufamba zvakanyanya pasvondo kana nekuwedzera nhanho. Kufamba uchimhanya kwemaminetsi makumi matatu pazuva, anokwana maminetsi e30 pasvondo, zvinokurudzirwa nenyanzvi dzehutano kuderedza njodzi dzechirwere chemoyo, sitiroko, chirwere cheshuga, uye mamwe mamiriro. (Centers for Disease Control and Prevention. 2022 )
Vanhu vane hutano hunoenderera mberi vanofanira kutaura nachiremba wavo vasati vatanga chero chirongwa chitsva chekurovedza muviri.
Vatangi vekutanga vanokurudzirwa kuti vatarise pakushandisa kwakakodzera mafambiro ekufamba uye hunyanzvi kuti zvirambe zvichivandudza simba nekutsungirira.
Iyo yakawedzera nguva kana kusimba kunogona kubatsira kana uremu chiri chinangwa.
Kuvandudza kudya kunodiwawo pamigumisiro yakanakisisa.
Vanhu vanogona kuvaka tsika dzakanaka dzekufamba nekutevera mafambiro.
urongwa
kuongorora
Vanhu vanogona kufamba panze, mumba, kana pa treadmill .
Pfeka shangu dzemitambo uye zvipfeko zvakakodzera.
Tarisa mafambiro ekufamba.
Famba zviri nyore kwemaminetsi akati wandei usati wasimudza kumhanya.
First Week
Muenzaniso wekuti hurongwa hwemaekisesaizi hwekufamba hunogona kutaridzika sei, asi zvinokurudzirwa kubvunza nyanzvi yekudzidzisa kuti ugadzire chirongwa chemunhu wega.
Tanga nekufamba kwemaminetsi gumi nemashanu nekumhanya kuri nyore.
Famba mazuva mashanu vhiki yekutanga.
Kuvaka tsika ine hutano ndicho chinangwa, saka kuenderana kwakakosha.
Kuparadzira mazuva ekuzorora, sekuita mazuva 3 uye 6 mazuva ekuzorora.
Chinangwa chevhiki nevhiki - 60 kusvika 75 maminetsi
Svondo rechipiri
Wedzera maminitsi mashanu, saka nguva yekufamba inowedzera zvishoma nezvishoma.
Chinangwa chevhiki nevhiki - 80 kusvika 100 maminetsi
Svondo rechitatu
Wedzera mamwe maminetsi mashanu nechikamu chega chega, saka kufamba kunowedzera kusvika kumaminitsi makumi maviri nemashanu.
Chinangwa chevhiki nevhiki - 100 kusvika 125 maminetsi
Svondo rechina
Wedzera mamwe maminitsi mashanu kuti uwedzere kufamba kusvika kumaminitsi makumi matatu.
Chinangwa chevhiki nevhiki - 120 kusvika 150 maminetsi
Vanhu vanowana chero vhiki yakaoma vanokurudzirwa kudzokorora vhiki iyoyo pane kuwedzera nguva kusvikira vakwanisa kufambira mberi. Kana uchinge wakwanisa kufamba kwemaminetsi makumi matatu panguva yakasununguka, vanhu vakagadzirira kwakasiyana siyana kwekufamba maekisesaizi ekuwedzera kuwedzera kusimba uye kutsungirira. Chirongwa chekufamba kwevhiki chinogona kusanganisira:
Kufamba kwenguva refu
Kufamba kwepamusoro-soro
Kumhanya-kuvaka kufamba
Kutanga Kufamba Kumhanya
Chinangwa chemunhu chinofanira kunge chiri kufamba nekukurumidza kuti uwane kurovedza muviri kuri pakati nepakati. Uku ndiko kusimba kunobatanidzwa nehuwandu hwehutano hwehutano.
Kufamba-famba kunofanira kunzwa se:
Kufema kunorema kupfuura kwemazuva ose.
Kugona kutakura hurukuro yakazara pakufamba.
Kwete kupera mweya. (Siti Ruzita Mahmod et al., 2018 )
Kana kumhanya kuri kunonoka uye kurova kwemwoyo kwakadzikira mukati memavhiki ekutanga, izvi zvakajairika.
Chinangwa chekutanga kufamba kwemaminetsi makumi matatu kusvika makumi matanhatu pazuva pasina kukuvara.
Kuwedzera kukurumidza uye kusimba zvishoma nezvishoma.
Kuramba wakatsiga mukufamba nguva dzose usati waedza kufamba nekukurumidza uye kureba.
Kushandisa kufamba kwakakodzera uye kufamba kwemaoko kuchabatsira mukukurumidza kufamba.
Kuti uderedze njodzi yekukuvara, zvishoma nezvishoma uwedzere urefu hwekufamba kana kufamba, kungoshandura chikamu chimwe chete panguva.
Vanhu vangafunga kujoinha boka rekufamba kana kirabhu kuti vave nevamwe vokufamba navo uye nekurudziro yekuramba vachifamba.
Maekisesaizi Epamba Ekunyaradza Marwadzo
VIDEO
References
Centers for Disease Control and Prevention. (2022). Zvakawanda Sei Zvekuita Zvenyama Zvinodiwa Nevakuru? Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/adults/index.htm
Centers for Disease Control and Prevention. (2022). Kuyera Kusimba Kwekuita Kwemuviri. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/index.html
Centers for Disease Control and Prevention. (2022). Target Heart Rate uye Inofungidzirwa Maximum Heart Rate. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Mhedzisiro yekuwedzera kweCardiorespiratory Exercise pachiyero chekutaura uye iyo inofungidzirwa kurovedza muviri kusimba uchishandisa kuverenga kutaura bvunzo. Nyaya yePhysical Therapy Sayenzi, 30 (7), 933-937. doi.org/10.1589/jpts.30.933
by Dr Alex Jimenez Kugadzirira Therap , chisingaperi Pain , utano , Mishonga , Viscerosomatic Reflex
Vanhu vari kubata nemyofascial pain syndrome mumiviri yavo vanogona kuwana zororo ravari kutsvaga kuburikidza neacupuncture?
ziviso
Iyo musculoskeletal system ine akawanda ligaments, majoini, zvinyoro zvinyoro, uye tsandanyama zvinobvumira muviri kuti ufambe usinganzwi kurwadziwa kana kusagadzikana. Iyo musculoskeletal system ine zvikamu zvemuviri zvepamusoro uye zvepasi, uye imwe neimwe quadrant ine basa chairo rainoda kuita. Musoro unoshanda nemutsipa kune zvikamu zvemuviri wepamusoro kuti zvibvumire kutendeuka uye kufambisa. Mapendekete anoshanda nemaoko nemaoko kuti abvumire kushanduka uku achidzikamisa mutsipa. Kune zvikamu zvezasi zvemuviri, mahudyu nemakumbo zvinodzikamisa uremu hwepamusoro uye zvinobatsira quadrants yakasiyana-siyana kushanduka, kuwedzera, uye kutenderera pasina kurwadziwa. Zvisinei, kana masimba anotyisa kana akajairika anotanga kukanganisa muviri, zvinogona kutungamirira kumarwadzo uye kusagadzikana, zvichienderana nekuoma. Kana izvi zvikaitika, zvinogona kuita kuti mhasuru dzemhasuru kubva kumusoro uye dzezasi zvikamu zvemuviri dzive dzakasimba uye kuumba tumanodule tunozivikanwa se trigger point kukonzeresa kurwadziwa kwemyofascial. Izvi zvinoita kuti vanhu vazhinji vagare vachinzwa kusagadzikana uye kunzwa kurwadziwa munzvimbo dzakasiyana dzemuviri. Nekudaro, kune akawanda marapirwo anogona kuderedza marwadzo kubva kune inokonzeresa mapoinzi uye kudzorera tsandanyama basa kumuviri. Chinyorwa chanhasi chinoongorora kuti myofascial pain syndrome inokanganisa sei muviri, kurapwa kusiri kwekuvhiya senge acupuncture kunogona kuderedza marwadzo ekutanga, uye kuti acupuncture inogona sei kudzorera kushanda kwemuviri. Tinotaura nevarapi vane ruzivo rwekurapa vanobatanidza ruzivo rwevarwere vedu kuti vape marapirwo akasiyana-siyana kuderedza migumisiro yemyofascial pain syndrome pamuviri. Isu tinozivisawo varwere kuti kurapa kusiri kwekuvhiya senge acupuncture kunogona kubatsira kudzoreredza basa remuviri rinokonzerwa nekurwadziwa kwemyofascial. Tinokurudzira varwere vedu kuti vabvunze mibvunzo yakaoma kune vatinobatana navo vezvokurapa pamusoro pemarwadzo-sezviratidzo zvavari kuona kubva myofascial pain syndrome iri kukanganisa miviri yavo. Dr. Alex Jimenez, D.C., anoshandisa ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Myofascial Pain Syndrome Inobata Muviri
Iwe unonzwa kurwadziwa kunopenya mune dzimwe nzvimbo mumuviri wako, zvichikanganisa maitiro ako ezuva nezuva? Uri kunzwa here kunyunyuta kumusana kwako, mabvi, magokora, kana mapfudzi? Kana kuti une nyaya dzekufamba dziri kukanganisa kufamba kwako uye kuita kuti unzwe usina kugadzikana? Zvizhinji zvezvinhu izvi zviri kusangana nevanhu zvinozivikanwa semyofascial pain syndrome, uye zvinogona kukonzera kuwanda kwehuwandu hwenjodzi musculoskeletal system. Myofascial pain syndrome idambudziko rinonetsa remusculoskeletal rinobva mumhasuru uye yakatenderedza fascia. ( Tantanatip & Chang, 2023 ) Ichi chinowanzoitwa musculoskeletal chimiro chinokonzera marwadzo emunharaunda mune dzimwe nzvimbo dzemuviri kana marwadzo anotumirwa kunzvimbo dzakasiyana-siyana dzetsandanyama. Kana munhu ari kubata nemyofascial pain syndrome, tsandanyama dzadzo dziri kumusoro kana kuzasi kwemuviri quadrants dzichava dzakatambanudzwa uye dzakasimba kuburikidza nekudzokorora mafambiro anogona kukonzera tumapundu tunozivikanwa se trigger points inogona kuva tsime rekuti marwadzo angabva kupi. Kana vanhu vachibata nemyofascial pain syndrome mumiviri yavo, vanozivisa vanachiremba vavo vekutanga kuti vari kurwadziwa munzvimbo dzakasiyana mumiviri yavo izvo zviri kuvakonzera kurwadziwa. Chiremba anozobvunza munhu mibvunzo yakawanda uye oongorora kuti kurwadziwa kuri kuitika kupi. Chiremba achacherechedzawo maitiro emunhu zuva nezuva, achibvumira chiremba kuti aone kuti myofascial pain syndrome iri kutamba.
Kana myofascial pain syndrome inokanganisa kushanda kwemuviri, inogona kuuya nenzira dzekurwadziwa kwenociceptive uye kurwadziwa kweuropathic. Kana mhasuru dzemhasuru dziri kumusoro uye kuzasi dzakatarisana nezvinokonzeresa, tsinga dzakatenderedza midzi iyo inopa sensory-motor basa kumaoko nemakumbo inogona kutsamwiswa, zvichikonzera kupfava kwemavara, kutaurwa kurwadziwa, uye nerve midzi yekumanikidza inogona kukonzera. tsandanyama kukundwa nekukuvara kwetsandanyama uye kuwandisa kwemhasuru. ( Fernandez-de-Las-Penas et al., 2023 ) Kusvika panguva iyoyo, myofascial pain syndrome inogona kukanganisa mararamiro ehupenyu hwemunhu semagadzirirwo emagetsi akabatanidzwa nemafungiro epfungwa anokonzera misumbu anogona kukurudzira pfungwa dzinokonzera. ( Sabeh et al., 2020 ) Zvisinei, apo marwadzo anowedzera mumhasuru dzinokonzerwa nemyofascial pain syndrome, vanhu vakawanda vanotanga kutsvaga kurapwa kwete kungoderedza marwadzo asiwo kudzorera kushanda kwemuviri wavo.
Nzira Isiri Yekuvhiya Kuhutano- Vhidhiyo
VIDEO
Wanga uchitarisana nemarwadzo ekupenya kana emunharaunda munzvimbo dzakasiyana dzemuviri? Zvakadini nekusangana nematambudziko ekufamba kana uchifambisa kumusoro kana kuzasi migumo? Kana kuti iwe unosangana nematambudziko ekugadzikana kubva pakufamba kubva kune imwe nzvimbo kuenda kune imwe? Zvizhinji zvezviitiko izvi zvinorwadza zvinosanganiswa nemyofascial pain syndrome inokanganisa musculoskeletal system. Kana muviri wemunhu uchibata nemyofascial pain syndrome, zvinogona kunetsa kuongorora nekuda kwemhasuru dzakakanganisika dzinokonzera kurwadziwa kunotaurwa. Panguva imwecheteyo, kana munhu ari kutarisana nemyofascial pain syndrome haasi kuwana kurapwa kuderedza marwadzo, zvinogona kutungamirira kumatambudziko makuru ehutano akaita se:
Kusafamba zvakanaka Kurwadziwa kwetsandanyama uye hypersensitivity Nerve issues Neurological issues
Apo vanhu vane myofascial pain syndrome vari kutsvaga kurapwa, vari kutsvaga mishonga inodhura inogona kusanganiswa nemamwe marapirwo anogona kubatsira kuderedza marwadzo uye kudzorera kushanda kwemuviri kusvika kumagumo. Mishonga isiri-yekuvhiya inogona kuve mhinduro kune vanhu vazhinji nekuti inodhura-inoshanda uye inogona kuve yakasarudzika. Vhidhiyo iri pamusoro apa inoratidza kuti kurapa kusiri kwekuvhiya senge chiropractic kuchengetedza kunogona kubatsira kudzoreredza muviri kuburikidza nemanyorero uye mechanical manipulation iyo inogona kutambanudza nekutsvaga iyo inokonzeresa mapoinzi paunenge uchidzoreredza basa remuviri kumigumo.
Acupuncture Kuderedza Trigger Point Pain
Kana munhu aenda kunorapwa kusiri kwekuvhiya kwemyofascial pain syndrome, acupuncture inogona kunge iri mhinduro. Acupuncture inzira yekuMabvazuva yekurapa kubva kuChina inoitwa nenyanzvi dzakadzidziswa marezinesi. Saka, acupuncture inogona sei kubatsira kuderedza trigger point pain kubva myofascial pain syndrome? Acupuncturists anoshandisa yakasimba, yakatetepa tsono kuti vaise mune chaiwo mapoinzi mumuviri kudzikisa zvinorehwa marwadzo-sezviratidzo zvinokonzeresa nyaya. Izvi zvinokonzeresa kuti myofascial trigger point ive isingaite uye, inoderedza intramuscular hypertension, inobvisa kusaenzana kwemusculoskeletal kudhonzwa, uye inovandudza ma mechanic balance mukumusoro uye kuzasi migumo. ( Lin et al., 2022 )
Acupuncture Kudzorera Muviri Basa
Acupuncture inowanzoshandiswa kudzoreredza kuyerera kwesimba kumuviri. Zvakadaro, munguva yemazuva ano, yakaratidzwa kuva nemigumisiro yakanaka yakawanda pane yepakati uye yeperipheral nervous systems. Saka, sezvo myofascial pain syndrome iine nociceptive uye neuropathic, migumisiro yeacupuncture inogona kuchinja maonero ekurwadziwa apo ichikonzera kupora kwemuviri kudzorerwa. ( Kelly & Willis, 2019 ) Panguva imwecheteyo, ma acupuncturists anogona kubata zvinyoronyoro uye kukurudzira tendon yakakanganisika ne myofascial kuti iite kuti mhasuru inoputika kuti isunungure mhasuru yakasimba. ( Qiu et al., 2023 ) Izvi zvinobvumira muviri kuti usununguke uye unobatsira kuderedza mikana yekukonzera pfungwa dzinodzokera kune tsandanyama facia. Kune vanhu vari kutsvaga kurapwa kwemyofascial pain syndrome, kubatanidza acupuncture inogona kuve mhinduro yekudzoreredza basa remuviri kune musculoskeletal system.
References
Fernandez-de-Las-Penas, C., Nijs, J., Cagnie, B., Gerwin, R. D., Plaza-Manzano, G., Valera-Calero, J. A., & Arendt-Nielsen, L. (2023). Myofascial Pain Syndrome: A Nociceptive Condition Comorbid neNeuropathic kana Nociplastic Pain. Hupenyu (Basel) , 13 (3). doi.org/10.3390/life13030694
Kelly, R. B., & Willis, J. (2019). Acupuncture yePain. American Family Physician , 100 (2), 89-96. www.ncbi.nlm.nih.gov/pubmed/31305037
www.aafp.org/pubs/afp/issues/2019/0715/p89.pdf
Lin, X., Li, F., Lu, H., Zhu, M., & Peng, T. Z. (2022). Acupuncturing yemyofascial pain trigger point yekurapwa kwemabvi osteoarthritis: Kuongororwa kwakarongeka uye meta-analysis. Mushonga (Baltimore) , 101 (8), e28838. doi.org/10.1097/MD.0000000000028838
Qiu, X. H., Yang, X. Y., Wang, Y. Y., Tian, S. L., Yan, Y. B., Xu, A. P., Fu, F., Wen, F. Y., Yang, Y., Zhang, Y., Zhang, Y. Q., Yang, Z. W. , Xu, C., Zuva, Q. H., Wu, X. L., Dai, X. Y., Li, N., & Cheng, K. (2023). Myofascial acupuncture versus routine acupuncture ye mechanical neck pain: protocol ye multicentre randomized controlled trial. BMJ Open , 13 (8), e068129. doi.org/10.1136/bmjopen-2022-068129
Sabeh, A. M., Bedaiwi, S. A., Felemban, O. M., & Mawardi, H. H. (2020). Myofascial Pain Syndrome uye Hukama hwayo kune Trigger Points, Facial Form, Muscular Hypertrophy, Deflection, Joint Loading, Body Mass Index, Zera uye Dzidzo Mamiriro. J Int Soc Prev Community Dent , 10 (6), 786-793. doi.org/10.4103/jispcd.JISPCD_328_20
Tantanatip, A., & Chang, KV (2023). Myofascial Pain Syndrome. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/29763057
Disclaimer
by Dr Alex Jimenez Kugadzirira Therap , utano , Hip Pain & Dambudziko , Mishonga , Viscerosomatic Reflex
Kune vanhu vari kunzwa kurwadziwa kwepelvic, kubatanidza acupuncture kunogona kubatsira kuderedza uye kuderedza marwadzo ekudzokera shure?
ziviso
Mumusculoskeletal system, chikamu chepamusoro nechepazasi chemuviri chine mabasa ekubvumidza muenzi kuti afambe. Zvikamu zvakaderera zvemuviri zvinopa kugadzikana uye kuchengetedza kumira kwakakodzera, izvo zvinogona kubatsira misumbu yakapoteredza kuva yakasimba uye kudzivirira nhengo dzinokosha. Majoini eskeletal mumuviri anobatsira kuona kuti uremu hwemuviri wemunhu hwakagoverwa zvakaenzana. Kune musculoskeletal system, nzvimbo yepelvic muchikamu chezasi chemuviri inobatsira nekudzikamisa uye inopa yakajairika weti basa kumuviri. Nekudaro, kana zvakajairwa uye zvinoshungurudza zvinhu zvinotanga kukanganisa zvikamu zvepasi zvemuviri, zvinogona kutungamirira kumarwadzo-senyaya dzinogona kukonzera mamwe mavisceral anotaurwa marwadzo kuzasi kumashure, uye zvinogona kuita kuti vanhu vazhinji vafunge kuti vari kunzwa kurwadziwa kwepazasi. , inova imwe yezviratidzo zvinosangana nekurwadziwa kwepelvic. Kana vanhu vazhinji vachinzwa kurwadziwa kwepelvic kwakabatana nekurwadziwa kwemusana, vazhinji vanosarudza kutsvaga kurapwa kuti vaderedze marwadzo-sezviratidzo uye kudzoreredza kushanda kwemuviri wavo. Chinyorwa chanhasi chinotarisa kuti kurwadziwa kwepelvic kwakabatana sei nekurwadziwa kwemusana uye kuti marapirwo akaita seacupuncture anogona kubatsira sei kuderedza marwadzo epelvic ane chekuita nekurwadziwa kwemusana uye kupa zororo. Isu tinotaura nevarapi vane hunyanzvi vanosanganisa ruzivo rwevarwere vedu kuti vape marapirwo akasiyana siyana ekurerutsira marwadzo ekudzokera kumashure anoenderana nekurwadziwa kwepelvic. Isu tinozivisawo varwere kuti kurapa kusiri kwekuvhiya senge acupuncture kunogona kubatsira kuderedza mhedzisiro yekurwadziwa kwepelvic. Tinokurudzira varwere vedu kuti vabvunze mibvunzo yakaoma kune vatinosanganisirwa navo vezvokurapa nezvemarwadzo-sezviratidzo zvavari kusangana nazvo zvinoenderana nekurwadziwa kwepelvic izvo zviri kukonzerawo nyaya muzasi mavo. Dr. Alex Jimenez, D.C., anoshandisa ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Marwadzo ePelvic Anobatanidzwa Sei NeKurwadza Kwekudzokera?
Wakambonzwa kurwadziwa kunorwadza kubva pakugara zvakanyanya izvo zviri kukonzera marwadzo muzasi mako kana nharaunda yepelvic? Iwe unonzwa kuoma munzvimbo yako yezasi uye yepelvic nekuda kwekutadza kumira? Kana kuti urikunzwa kudzvanya kwakasimba kwakatenderedza nzvimbo yako yepelvic? Kana vanhu vazhinji vari kubata nenyaya idzi dzakaita sekurwadziwa, zvine hukama nekurwadziwa kwepelvic. Iye zvino, kurwadziwa kwepelvic kunowanzo, kuremadza, kurwadziwa kunoramba kuripo kunobatanidza necomorbidities iyo yakawanda uye inowanzorwadza pakati. ( Dydyk naGupta, 2023 ) Panguva imwecheteyo, kurwadziwa kwepelvic kunonetsa kuongorora nekuda kwekuve multifactorial uye kugovera midzi yakawanda yetsinga inopararira uye yakabatana nenharaunda yelumbar. Kusvika panguva ino, izvi zvinokonzeresa marwadzo anotaurwa kuzasi kumashure uye zvinoita kuti vanhu vazhinji vafunge kuti vari kurwadziwa nechepazasi kumashure apo, pachokwadi, vari kubata nekurwadziwa kwepelvic. Izvi zvinokonzerwa nekuti mhasuru dzepelvic dzikava kushaya simba, izvo zvinogona kukonzera kuti vanhu vazhinji vatange kusamira zvakanaka, zvichikonzera kurwadziwa kwemusana nekufamba kwenguva.
Uyezve, kana nzvimbo yepelinha yakarongedzerwa zvisizvo nekuda kwekudzokorora mafambiro anokonzera marwadzo ekudzokera shure, zvinogona kuita kuti mhasuru dzakapoteredzwa dziwedzere uye dzisununguke dzakapoteredza majoini e sacroiliac. ( Mutaguchi et al., 2022 ) Kana izvi zvikaitika, mhasuru dzakapoteredza dzakakomberedza hudyu uye kuzasi kumashure dzinogona kupera simba, zvichiita kuti anterior pelvic tilt uye kukonzera kuchinja kune lumbopelvic nzvimbo.
Sezvo nzvimbo ye lumbopelvic iri muzvikamu zvemuviri wepasi, inogona kukonzera kuchinjwa kwechimiro chemuviri chemuviri, zvichiita kuti marwadzo ekudzokera shure. Kana nhamba inowedzera yevanhu inobata nekuremara kwepelinha, vanozochengetedza nzvimbo yakamira vachidzivirira simba ravo repakati kuti rirege kufambira mberi nekushandisa mhasuru dzavo dzepelvic kubhadhara uremu hwavo. ( Murata et al., 2023 ) Kana izvi zvikaitika, zvinoita kuti mhasuru dzepakati dzakatenderedza uye mhasuru dzekumusana dziwedzere, izvo zvinobva zvaita kuti mhasuru dzinowanikwa dzibudise simba rakawanda uye kuita mabasa ekutanga emhasuru. Izvi zvinokonzeresa weti uye tsandanyama nyaya dzinokonzeresa tomato-visceral inorwadza musculoskeletal system. Nekudaro, kune nzira dzakawanda dzekudzikisa marwadzo epelvic ane chekuita nekurwadziwa kwepashure uchidzoreredza basa repelvic uye kudzoreredza simba remhasuru kune yakatenderedza tsandanyama munharaunda yepelvic.
Ndiyo Motion Kiyi Kupora- Vhidhiyo
VIDEO
Wanga uchisangana nekuomarara kwetsandanyama pahudyu yako, kuzasi kumashure, kana nzvimbo yepelvic? Iwe unonzwa uine mashoma mashoma ekufamba mangwanani, chete kuti unzwe zviri nani muswere wese? Kana kuti urikusangana nenyaya dzedundira dzine hukama nekurwadziwa kwemusana? Zvizhinji zvezviitiko zvakadai sekurwadziwa zvine chekuita nekurwadziwa kwepelvic uye zvinogona kukonzera zvakajairika marwadzo ekumusana izvo zvinoita kuti vanhu vazhinji vavhingwe uye kugara vachirwadziwa. Sezvo kurwadziwa kwepelvic kuri multifactorial musculoskeletal disorder, inogona kusanganiswa ne comorbidities inogona kukonzera nyaya kune lumbar nzvimbo yemuzongoza uye inokanganisa kufamba kwemuviri. Nekudaro, kurapwa kwakawanda kunogona kuderedza mhedzisiro yekurwadziwa kwepelvic uye kudzoreredza kuderera kwekufamba kumuviri. Kana zvasvika pakutsvaga marapirwo, vanhu vazhinji vanozotsvaga marapiro asingadhure uye anogona kubatsira kuderedza marwadzo anotaurwa ane chekuita nekudzika kumashure uye kurwadziwa kwepelvic. Vhidhiyo iri pamusoro inoratidza kuti kurapa kusiri kwekuvhiya kunogona kubatsira sei kudzorera kufamba kune yakaderera.
Acupuncture YePelvic & Low Back Pain
Kana zvasvika pakurapwa kusiri kwekuvhiya, vanhu vazhinji vanotsvaga marapirwo anodhura. Kurapa senge chiropractic care, spinal decompression, uye massage therapy inogona kubatsira kuderedza kurwadza kwemusana, asi nekurwadziwa kwepelvic, vanhu vazhinji vanozotsvaga acupuncture. Acupuncture inzira yekurapa inoitwa nenyanzvi yakadzidziswa zvikuru iyo inoshandisa tsono dzakasimba asi dzakatetepa munzvimbo dzakatarwa dzemuviri. Saka, kune vanhu vanobata nekurwadziwa kwepelvic, acupuncture inogona kubatsira kudzorera kuenzana kwesimba rinosanganiswa nenhengo dzomukati dziri kukonzera marwadzo. (Yang et al., 2022) Acupuncture inogona kubatsira kudzoreredza simba kunharaunda yepelvic nekudzorera simba kumuviri uye kubatsira kuderedza kukanganiswa uye kusashanda zvakanaka. ( Pan et al., 2023 ) Acupuncture inogona kuderedza marwadzo ekudzokera shure nekusarudza dzimwe pfungwa dzinokonzera dzinogona kukanganisa nzvimbo dziri pakati pehudyu uye kumashure kuti dzisunungure kutenderera kumashure kumashure. ( Sudhakaran, 2021 ) Kana vanhu vazhinji vatanga kubatanidza acupuncture sechikamu cheurongwa hwavo hwekurapa, vanogona kuishandisa pamwe nemamwe marapirwo kuti vanzwe zviri nani nekuvandudza hutano hwavo.
References
Dydyk, A. M., & Gupta, N. (2023). Kurwara KwePelvic Kusingaperi. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/32119472
Murata, S., Hashizume, H., Tsutsui, S., Oka, H., Teraguchi, M., Ishomoto, Y., Nagata, K., Takami, M., Iwasaki, H., Minamide, A., Nakagawa, Y., Tanaka, S., Yoshimura, N., Yoshida, M., & Yamada, H. (2023). Kubhadhara kwepelvic kunoenderana nekusagadzikana kwepelinha uye zvinhu zvine chekuita nemarwadzo kumashure muhuwandu hwevanhu: iyo Wakayama musana kudzidza. Sci Rep , 13 (1), 11862. doi.org/10.1038/s41598-023-39044-2
Mutaguchi, M., Murayama, R., Takeishi, Y., Kawajiri, M., Yoshida, A., Nakamura, Y., Yoshizawa, T., & Yoshida, M. (2022). Ukama pakati pemarwadzo ekudzokera shure uye kushungurudzika urinary incontinence pamwedzi we3 mushure mekusununguka. Drug Discover Ther , 16 (1), 23-29. doi.org/10.5582/ddt.2022.01015
Pan, J., Jin, S., Xie, Q., Wang, Y., Wu, Z., Zuva, J., Guo, T. P., & Zhang, D. (2023). Acupuncture yeChronic Prostatitis kana Chronic Pelvic Pain Syndrome: An Updated Systematic Ongororo uye Meta-Analysis. Pain Res Management , 2023 , 7754876. doi.org/10.1155/2023/7754876
Sudhakaran, P. (2021). Acupuncture yeLow-Back Pain. Med Acupunct , 33 (3), 219-225. doi.org/10.1089/acu.2020.1499
Yang, J., Wang, Y., Xu, J., Ou, Z., Yue, T., Mao, Z., Lin, Y., Wang, T., Shen, Z., & Dong, W. (2022). Acupuncture yepasi kumashure uye / kana kurwadziwa kwepelvic panguva yekuzvitakura: kuongororwa kwakarongeka uye meta-kuongororwa kwemiedzo yakarongeka. BMJ Open , 12 (12), e056878. doi.org/10.1136/bmjopen-2021-056878
Disclaimer
by Dr Alex Jimenez utano , udyo
Kune rutivi rwemwoyo rwembatatisi, kugocha hovhoni uye kuteerera kuhukuru hwechikamu kunogona kuita chikafu chine hutano here?
Ovheni Yakakangwa Mbatata
Mbatata dzine starchy, asi izvozvo hazviiti kuti dzisave neutano hwakanaka. Apa ndipo apo vanhu vanofanirwa kutora saizi yechikamu mukufunga. Chikafu chine sitachi sembatatisi chinofanira kutora chikamu chimwe muzvina chendiro, ine nzvimbo yemuriwo uye ine mapuroteni.
Mbatata inogona kupa tsime rakanaka revhitamini C, calcium, magnesium, potassium, folate, uye fiber.
Mbatata dzinenge dzisina mafuta. (US Department of Agriculture. 2019 )
Mbatata ine mamwe antioxidants - lutein uye zeaxanthin.
Aya ma antioxidants anobatsira kuchengetedza maziso uye anobatsira kudzikisa njodzi yekuderera kwe macular, izvo zvinogona kutungamira mukurasikirwa kwekuona. (Umesh C. Gupta Subhas C. Gupta 2019 )
Ingredients
2 pounds tsvuku kana chena mbatatisi, ine ganda rakasara.
2 tablespoons maorivhi.
2 tablespoons fresh minced rosemary.
1 teaspoon garlic, yakagurwa.
1/2 teaspoon munyu.
1/4 teaspoon black pepper.
Kugadzirira
Preheat ovheni ku425F.
Shamba mbatatisi uye uite kuti dziome.
Mbatatisi haidi kupepetwa, asi bvisa mavanga epamusoro.
Cheka mbatatisi muzvidimbu 2-inch.
Kana ukashandisa mbatatisi duku, inogona kusiiwa yakazara.
Isa pandiro yekubikira mune imwe chete.
Dururira mafuta omuorivhi.
Wedzera rosemary, garlic, munyu, uye pepper.
Kanda mbatatisi kusvika dzafanana.
Roast isina kufukidzwa kwemaminitsi makumi mana kusvika paawa imwe, ichitendeuka dzimwe nguva.
Mbatatisi dzinoitwa kana dziri nyore kuboorwa neforogo.
Kusiyana uye Kutsiva
Rosemary yakaomeswa inogona kushandiswa panzvimbo yerosemary nyowani, asi kwete zvakanyanya zvinodiwa.
2 mashupuni achakwana.
Kana pasina rosemary, thyme kana oregano inogona kushandiswa.
Imwe sarudzo ndeye kushandisa musanganiswa wemishonga inodiwa.
Kubika uye Kupa
Paunenge uchibhururuka, usapfuure-zadza mbatatisi pane pani yekubheka, sezvo izvi zvinogona kuita kuti vabate zvisina kukodzera kana kuva mushy.
Ita shuwa kuti mbatatisi dzakapararira uye dzakagoverwa muchikamu chimwe chete.
Sarudza mbatatisi yakasimba uye isina ruvara rwegirini.
Green-tinted mbatatisi ine komboni inonzi solanine.
Solanine ine zvinovava uye inogona kukuvadza kana ikadyiwa yakawanda. (US Department of Agriculture. 2023 )
Mbatatisi inogona kunhuhwirira kuti uwedzere kunaka. Edza nezvinonhuwira sosi , muto unopisa, kana aioli .
Mbatata dzakakangwa muovheni dzakanaka nekudya kwemuriwo.
Shumira neSwiss chard, bhinzi nhema, kana chickpeas kuti uwane chikafu chine hutano, chakaringana.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
US Department of Agriculture. FoodData Central. (2019). matapiri .
Umesh C. Gupta, Subhas C. Gupta. (2019). Basa rakakosha rembatatisi, chirimwa chekudya chemuriwo chiri pasi pehutano hwevanhu uye chikafu . Ikozvino Nutrition & Food Science. 15(1):11-19. doi:10.2174/1573401314666180906113417
US Department of Agriculture. (2023). Mbatatisi dzakasvibirira dzine njodzi here?
