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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.


Gara Uine Hydrated neHomemade Electrolyte Drink

Gara Uine Hydrated neHomemade Electrolyte Drink

Kuzadza maelectrolyte uye kuchengetedza hydration kwakakosha kune vanhu vanoshanda kunze, vanofarira kusimba, uye avo vanotamba mitambo yekutandarira kana yakakomba uye vanoda kuvandudza hutano hwese. Kugadzira chinwiwa chekumba chisina shuga-isina electrolyte kubatsira vanhu kuzadzisa zvinangwa zvehutano nekukurumidza?

Gara Uine Hydrated neHomemade Electrolyte Drink

Homemade Electrolyte Drink

Zvinwiwa zvemitambo zvinogona kubatsira kuzadza ma electrolyte emuviri akarasika. Vanhu vanotevera kudya kwakaderera-carb uye maekisesaizi kana vari pakudya kwakaderera-carb uye vanorwara vanoda kaviri maelectrolyte akawedzerwa. Pane humbowo hwekuti maelectrolyte anoshanda zvakanyanya mukudzora kuyerera kwemvura yemuviri, kunyanya panguva uye mushure mekuita maekisesaizi kana kurwara, uye kune avo vari pakudya kwakadzika-carb. (Maughan RJ 1991)

Nei Mamwe MaElectrolyte Achidiwa

Pakudya kwakaderera-carb, insulin mazinga anodonha, saka itsvo dzinochengeta shoma sodium. Sezvo muviri uchibudisa mvura, zvicherwa zvinokosha, zvakadai se<em>electrolytes calcium, sodium, magnesium, chloride, uye potassium, zvinobudawo mugadziriro yomuviri. Naizvozvo, zvakakosha kuvazadza kuti vadzivise zviratidzo zvisina kunaka senge kuchena musoro uye kupera simba kwemvura-kunyanya pakuita maekisesaizi kana kurwara. (Bostock ECS et al., 2020)

  • Zvipunu zviviri zvemuto weremoni zvine inenge yakaenzana yakaenzana ye potassium mune 8-ounce mitambo yekunwa.
  • Pini yemunyu inopa 110 milligrams yesodium, yakaenzana muma 8 ounces echinwiwa chemitambo.

Vanhu vanogona kugadzira yakaderera-carb homemade electrolyte sports drink. Zvinwiwa zvakawanda zvemitambo zvine shuga yakawanda uye zvimwe zvinowedzera. Sainzi inokonzeresa nei mazhinji ezvinwiwa izvi zvine shuga ndeyekuti kukurumidza kurova kweshuga kunopa glucose yekuzadza zvitoro zvesimba. Vanhu vazhinji vanobatsirwa nekuva nemakabhohaidhiretsi madiki panguva yekurovedza muviri kwakanyanya. Nekudaro, avo vanoda kudzivirira shuga vangangoda sarudzo isina shuga yekutsiva zvinwiwa nema electrolyte.

Basic recipe

Homemade Electrolyte Drink Mix:

  • 1 kapu kana 8 ounces emvura isina carbonated
  • Zvipunu zviviri zvemuto wemonamu
  • Munyu mudiki - teaspoon ine 2,300 milligrams ye sodium, asi muviri unoda 1/20th ye teaspoon.
  • Kunhuhwirira uye kutapira kwekuravira kunosarudzika. Edza Kool-Aid isina zvinotapira, Crystal Light Drink Mix, kana masirapu asina shuga.
  • Kana uchidzivirira zvekugadzira zvinotapira, stevia inogona kuve sarudzo.

Mitambo Drink Ingredients

Chii chinopinda muzvinwiwa zvakawanda zvemitambo uye kuchinjira kune yakaderera-carb yekudya?

Mvura

Mvura ndicho chinhu chikuru, sezvo chinangwa chiri hydrate muviri.

shuga

Zvinwiwa zvemitambo zvinogona kuva neshuga yakawanda, asi inenge hafu yeshuga yezvinwiwa zvakawanda zvekutengesa. Semuyenzaniso,

  • Bhodhoro re20-ounce reGatorade rine anenge 34 magiramu eshuga.
  • Soda ye20-ounce ine magiramu makumi matanhatu nemapfumbamwe eshuga.

Zvinwiwa zvemitambo zvine shuga shoma yekudzivirira gastrointestinal cramping panguva yekurovedza muviri uye kushanda nesimba. Kunyange zvazvo Gatorade ine shuga shoma pane soda, zvichienderana nezvinangwa zvehutano hwega, inogona kunge isiri iyo yakanakisisa sarudzo. Zvidzidzo zvezvinovaka muviri zvinodiwa panguva yekurovedza muviri kune avo vanorambidza macarbohydrates hazvina kuwanda. Nekudaro, zvinozivikanwa kuti kana vanhu vakacheka carbs, miviri yavo inochinja kubva pakushandisa macarbohydrates kusvika pakushandisa mafuta esimba. Shanduko iyi, inozivikanwa se keto-adaptation, inogona kutora mavhiki maviri kusvika matatu. Zvizvarwa zvechivanhu, semaInuit, netsika vaidya chikafu chakaderera-carbohydrate uye vaigona kuchengetedza kutsungirira kwakasimba kwenguva yakareba pasina mhedzisiro. (Phinney SD 2004) Izvi zvinoratidza kuti miviri inojairana nekushandisa mafuta kuita simba panguva yekurovedza muviri uye kurovedza muviri nekufamba kwenguva. Nekudaro, kucheka macarbohydrate zvakawandisa uye nekukasira kunogona kutungamirira kune zviratidzo senge keto flu. (Harvard Medical School, 2018) Vanhu vangangoda kutsiva makabhohaidhiretsi panguva yekudzidziswa kwenguva yakareba, yakawedzera kushanda nesimba, sekumhanya kwenguva yakareba kupfuura awa. Mukuwedzera, izvo zvinodyiwa zvisati zvaitika uye shure kwekurovedza muviri zvinogonawo kukanganisa kushanda kwemuviri. Kushanda neanonyora nezvekudya, nyanzvi yezvekudya, kana murairidzi wezvehutano zvinogona kubatsira kuzadzisa zvinangwa zvekusimba.

Electrolyte

Electrolytes mamorekuru emamwe mamineral ane chaji yemagetsi. Iyo sisitimu yetsinga inomhanya pane izvo zvinopomerwa zvinogadzirwa nekugadzirisa mamorekuru anonzi ions. (Faber DS uye Pereda AE 2018) Basa rega rega remuviri rinoenderana nehurongwa hwetsinga, hunosanganisira kufamba kwemhasuru, kufema, kugaya, kufunga, nezvimwe, zvinoda kuita kwe electrolyte. Vaya vanosimbisa muviri kwenguva yakareba, vanhu vanodya zvishoma, kana kuti vaya vanorwara vangada munyu uye potassium yakawedzerwa. Zvinwiwa zvemitambo zvine zvishoma zve sodium uye potassium. Kudya kwakadzikama kunopa zvakawanda zvicherwa zvezvinodiwa zve electrolyte kune vanhu vari kuita maekisesaizi ari pakati nepakati.

Kushandisa nzira yakabatanidzwa yekurapa nekudzivirira kukuvara uye kusingaperi kurwadziwa syndromes, kunatsiridza kuchinjika, kufamba, uye agility, uye kubatsira vanhu kuti vadzokere kumabasa akajairwa, Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vekutanga vehutano uye nyanzvi kukudziridza kurapa kwemunhu, zvinovaka muviri, uye zvirongwa zvekugwinya. Mhosva yega yega yakasiyana uye inoda kuongorora nhoroondo yekurapa yega uye kuongororwa kwemuviri kuti uone chirongwa chakakodzera uye chinoshanda. Dr. Jimenez akabatana nevadzidzisi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekugadzirisa kuti vape kurapa kwakanyanya uye kudzidziswa.


Kutsanya Kwepakati ndiko Kwekupedzisira Weight Loss Hack?


References

Maughan RJ (1991). Fluid uye electrolyte kurasikirwa uye kutsiva mukurovedza muviri. Nyaya yesainzi yemitambo, 9 Spec No, 117-142. doi.org/10.1080/02640419108729870

Bostock, ECS, Kirkby, KC, Taylor, BV, & Hawrelak, JA (2020). Consumer Reports ye "Keto Flu" Inosanganiswa neKetogenic Diet. Miganho muhutano, 7, 20. doi.org/10.3389/fnut.2020.00020

Phinney SD (2004). Ketogenic kudya uye kuita kwemuviri. Zvokudya uye metabolism, 1(1), 2. doi.org/10.1186/1743-7075-1-2

Harvard Medical School, Harvard Health Publishing, Marcelo Campos, M., Mubatsiri. (2018). Chii chinonzi keto flu? Harvard Health Blog. www.health.harvard.edu/blog/what-is-keto-flu-2018101815052

Faber, DS, & Pereda, AE (2018). Mafomu maviri eMagetsi ekufambisa pakati peNeurons. Miganho mune molecular neuroscience, 11, 427. doi.org/10.3389/fnmol.2018.00427

Zvirwere Zvinoenderana Nekupisa uye Kukanganisa Kwazvo paMusculoskeletal System

Zvirwere Zvinoenderana Nekupisa uye Kukanganisa Kwazvo paMusculoskeletal System

Vanhu vane kurwadziwa kwetsandanyama vanoziva here mutsauko uripo pakati pekupisa kupisa uye kupera simba uye vanogona kuwana nzira dzekugara uchitonhorera?

ziviso

Sezvo tembiricha inokwira pasi rose, vanhu vazhinji vari kunakidzwa nenguva yavo kunze uye kuwana zuva rakawanda muhupenyu hwavo. Zvisinei, kukwira kwekushisa kunorevawo kuwedzera kwezvirwere zvinokonzerwa nekupisa. Zvirwere zviviri zvakajairika zvine chekuita nekupisa kupisa uye kupera simba, izvo zvinogona kukanganisa musculoskeletal system yemunhu uye zvine zviratidzo zvakasiyana maererano nekuomarara. Chinyorwa chanhasi chinotarisa mutsauko uripo pakati pezvirwere zviviri izvi zvine chekuita nekupisa, mabatiro azvinoita musculoskeletal system uye marapirwo kuti agare achitonhorera achideredza kurwadziwa kwetsandanyama. Isu tinokurukurirana nevanozivikanwa vanobatana nevanorapa vanosimbisa ruzivo rwevarwere vedu kuti vaongorore zvirwere zvine chekuita nekupisa zvine chekuita nekurwadziwa kwemisumbu. Isu tinozivisawo uye kutungamira varwere tichibvunza avo vanobatana navo vekurapa mibvunzo yakaoma yekubatanidza marapirwo uye nzira dzekugara uchitonhorera kana tembiricha ichikwira uye kuderedza kurwadziwa kwemhasuru. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Kupisa Kupera VS Kupisa Stroke

Nekunzwisisa mutsauko pakati pekupisa kupisa uye kupera kupisa kwakakosha. Iwe unowanzonzwa kupisa mushure mekuita zvinhu zviri nyore here? Wakambonzwa marwadzo etsandanyama kana makumbo here? Kana kuti unonetseka kuti utonhorere? Izvi zvose zviratidzo zvezvirwere zvinokonzerwa nekupisa. Zvirwere zvinokonzerwa nekupisa zvinowanzoitika kana muviri usingakwanise kubvisa kupisa, zvichiita kuti kusashanda kwethermoregulation. (Gauer naMeyers, 2019) Mhando mbiri dzinonyanya kuzivikanwa ndeyekupisa kuneta uye kupisa kupisa. Kunyange vachigovana zvikonzero zvakafanana, ivo vanosiyana zvakanyanya maererano nekuoma, zviratidzo, uye kurapwa. (Kudzivirira, 2022)

 

 

 

Kupera nekupisa chinhu chakapfava chinowanzoitika apo muviri wemunhu unorasikirwa nemvura yakawandisa nemunyu kubva mukudikitira zvakanyanya. Izvi zvinoita kuti kupisa kwekunze kuve pakati nepakati kana kwakabatana nekuita basa rakasimba remuviri. (Leiva neChechi, 2024) Uyezve, kana munhu achinge aneta nekuneta, zvimwe zvezviratidzo zvaachasangana nazvo zvinosanganisira:

  • Kudikitira zvine simba
  • Kuneta
  • Headaches
  • Muscle makampu
  • Pale, inotonhorera, ganda rakanyorova
  • Kukurumidza, kupera simba

Kunyangwe kupera simba kuri mamiriro ane chekuita nekupisa, kunogona kushanduka kuita mamiriro akanyanya ekupisa senge sitiroko yekupisa kana ikasarapwa nekukurumidza. Heat sitiroko chirwere chakakomba chine chekuita nekupisa icho chisiri chekutyisidzira hupenyu chete asi ine zvimiro zviviri zvinogona kukanganisa kupisa kwemuviri wemunhu: classic uye exertional. Classic heat sitiroko inowanzobata vanhu vakura vane zvirwere zvisingaperi, ukuwo kupisa kwesimba kunobata vanhu vane hutano vari kuita zvinhu zvinonetesa zvemuviri. (Morris naPatel, 2024) Zvimwe zvezviratidzo zvine chekuita nekupisa sitiroko zvinosanganisira:

  • Kupisa kwemuviri kwakanyanya (104°F kana kupfuura)
  • Kupisa, tsvuku, ganda rakaoma
  • Kurumidza, kurova kwakasimba
  • Kusanganiswa
  • Kugumburwa
  • Kurasikirwa kwekuziva

 

Mamiriro ose ari maviri anobata sei tsandanyama?

Zvirwere zvese zvine chekuita nekupisa zvinogona kukanganisa zvakanyanya musculoskeletal system uye zvinokonzeresa kurwadziwa kwemhasuru kwete kumagumo chete asiwo nemuviri wese system. Nyaya iyi inobata musculoskeletal system uye inogona kutungamira kune kurwadza kwemhasuru cramps, involuntary muscle contractions, uye kurwadziwa mhasuru. Sezvo kurwadziwa kwetsandanyama kuri mamiriro ezvinhu akawanda, zvirwere zvine chekuita nekupisa senge kupisa uye kuneta zvinogona kukanganisa mararamiro emunhu uye hutano husina kunaka. (Caneiro et al., 2021) Kana izvozvo zvikaitika, vanhu vazhinji vanogona kutsvaga marapirwo ekuti vagare vachitonhorwa kubva pakuneta nekupisa uye kuderedza kurwadziwa kwetsandanyama.

 


Zvakavanzika ZveOptimal Wellness-Vhidhiyo


Kurapa Kwekugara Kutonhorera & Kuderedza Kurwadza Kwetsandanyama

Kunyange zvazvo zvakakosha kunzwisisa mutsauko pakati pekupisa kupisa uye kupera kwekupisa nekuda kwekukosha kwenguva uye kupindira kunobudirira, kutsvaga marapirwo akasiyana-siyana ekuderedza marwadzo emisumbu uye kutsvaga nzira dzekugara uchitonhorera zvakakosha. Vanhu vazhinji vanogona kupfeka tekinoroji kuti vatarise chimiro chemunhu uye kudzivirira kukuvara uku vachikurumidza kuvhenekwa zvirwere zvine chekuita nekupisa. (Dolson et al., 2022) Izvi zvinogona kuderedza mikana yekurwadziwa kwetsandanyama uye kubatsira kugadzirisa kupisa kwemuviri. Kune vanhu vanobata nekuneta kwekupisa, vanogona:

  • Enda kunzvimbo inotonhorera
  • Iva wakanyatso-hydrated nemvura uye electrolyte-rich drink
  • Zorora
  • Pfeka mbatya dzinotonhorera kuderedza kupisa kwemuviri

Kune vanhu vanobata nekupisa sitiroko, vanogona:

  • Dana rubatsiro rwechimbichimbi nekukasika
  • Isa zvipfeko zvinotonhorera kana ice packs kune iyo muviri
  • Tarisa zviratidzo zvinokosha

Kurapa kwese kuri kuviri kunogona kuve nemhedzisiro yakanaka mukudzivirira mamiriro ehupenyu anotyisidzira anogona kukanganisa musculoskeletal system.

 

mhedziso

Tichifunga nezve kukosha kwakanyanya kupisa sitiroko uye kupera simba kunogona kuita pane musculoskeletal system, zvakakosha kutora matanho ekutanga. Yakakodzera hydration, kutonhora, uye kuzorora zvinogona kubatsira kubata uye kuderedza marwadzo emhasuru ane chekuita nezvirwere izvi zvine chekuita nekupisa. Nekugara uine ruzivo, kuchengetedza hydration, uye kutora matanho ekuzvidzivirira kubva pakupisa kwakanyanya, unogona kuderedza zvakanyanya mikana yezvirwere izvi zvine chekuita nekupisa zvinokanganisa zviitiko zvako zvekunze.

 


References

Caneiro, JP, Bunzli, S., & O'Sullivan, P. (2021). Zvinotendwa nezvemuviri uye kurwadziwa: iyo yakakosha basa musculoskeletal kurwadziwa manejimendi. Braz J Phys Ther, 25(1), 17-29. doi.org/10.1016/j.bjpt.2020.06.003

Dolson, CM, Harlow, ER, Phelan, DM, Gabbett, TJ, Gaal, B., McMellen, C., Geletka, BJ, Calcei, JG, Voos, JE, & Seshadri, DR (2022). Kupfeka Sensor Tekinoroji yeKufanotaura Core Kupisa Kwemuviri: Ongororo Yakarongeka. Sensors (Basel), 22(19). doi.org/10.3390/s22197639

Gauer, R., & Meyers, BK (2019). Zvirwere Zvinoenderana Nekupisa. American Family Physician, 99(8), 482-489. www.ncbi.nlm.nih.gov/pubmed/30990296

www.aafp.org/pubs/afp/issues/2019/0415/p482.pdf

Leiva, DF, & Chechi, B. (2024). Kupisa Chirwere. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/31971756

Morris, A., & Patel, G. (2024). Kupisa Stroke. In StatPearls. www.ncbi.nlm.nih.gov/pubmed/30725820

Kudzivirira, C. f. DC a. (2022). Kushungurudzika kwekupisa - chirwere chinoenderana nekupisa. Sangano reNational Institute for Occupational Safety and Health (NIOSH) Yakadzorerwa kubva www.cdc.gov/niosh/topics/heattress/heatrelillness.html#cramps

Disclaimer

Simbisa Hutano Hwako neCycling uye Osteoarthritis

Simbisa Hutano Hwako neCycling uye Osteoarthritis

Vanhu vane osteoarthritis vanogona here kubatanidza bhasikoro kuti vaderedze kurwadziwa kwemajoini uye kuwanazve kufamba kwavo kwemajoini?

ziviso

Majoini ari musculoskeletal system anobvumira munhu kuti afambe achibvumira migumo kuita mabasa avo. Kungofanana nemhasuru nemarunda emuviri, majoini anogonawo kupfeka uye kubvaruka kuburikidza nekudzokorora mafambiro, zvichitungamira kumarwadzo emajoini mumigumo. Nekufamba kwenguva, kupfeka uye kubvarura kubva pamajoini kunogona kutungamirira mukukwanisa kukura kweosteoarthritis, iyo inogona kukanganisa kufamba kwemajoini uye kutungamirira kuhupenyu hwemarwadzo uye kusuruvara kune vanhu. Nekudaro, nzira dzakawanda dziripo dzekudzikisa kurwadziwa-senge zviratidzo zveosteoarthritis uye kubatsira kudzoreredza kufamba kwemajoini kuburikidza nekuchovha bhasikoro. Chinyorwa chanhasi chinotarisa kuti osteoarthritis inobata sei majoini, kuti bhasikoro rinopinzwa sei kune osteoarthritis, uye kuti rinogona kuderedza sei marwadzo emajoini. Isu tinokurukurirana nevanozivikanwa vanobatana nevanorapa vanosimbisa ruzivo rwevarwere vedu kuti vaongorore osteoarthritis uye zviratidzo zvayo zvinorwadza zvinokanganisa majoini mumigumo. Isu tinozivisawo uye kutungamira varwere vachibvunza avo vanosanganisirwa vekurapa mibvunzo yakaoma yekubatanidza bhasikoro muchirongwa chavo chemunhu chekurapa kubata marwadzo ane chekuita neosteoarthritis inobata majoini avo. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Osteoarthritis Inobata Joint Mobility

Iwe unonzwa kurwadziwa uye kuomarara mangwanani ega ega mumajoini ako chete kuti unzwe zviri nani zuva rese? Unonzwa kurwadziwa mumabvi ako, muhudyu, uye mumaoko here? Kana kuti wakaona here kuti huwandu hwekufamba kwako hwadzikira zvakanyanya? Vanhu vazhinji, vadiki nevakuru, vanogona kukanganiswa nenyaya dzakadai sekurwadziwa uye vanogona kunge vari panjodzi yekuva neosteoarthritis mumajoini avo. Osteoarthritis ndiyo yakakura uye yakajairika musculoskeletal mamiriro ayo anokonzera kukanganisa kweiyo inoputika cytokine chiyero, ichikuvadza shwashwa uye mamwe intra-articular zvimiro zvakatenderedza majoini. (Molnar et al., 2021) Izvi zvinodaro nekuti osteoarthritis inokura nekufamba kwenguva, zvichiita kuti shwashwa risare uye zvichiita kuti mapfupa anobatana akwesherana. Izvi, zvakare, zvinogona kukanganisa kufamba kwekubatana kwekupedzisira, zvichiita zviratidzo zvekuoma, kurwadziwa, kuzvimba, uye kuderedzwa kwekufamba kune majoini.

 

 

Pamusoro pezvo, osteoarthritis ine multifactorial sezvo ichigona kukonzera kusaenzana mumajoini nekuda kwemajini, zvakatipoteredza, metabolic, uye zvinoshungurudza zvinhu zvinogona kubatsira mukukura kwayo. (Noriega-Gonzalez et al., 2023) Izvi zvinodaro nekuti kudzokorora mafambiro uye zvakatipoteredza zvinogona kukanganisa muviri uye kukonzera kupindirana kwengozi profiles kuti ienderane neosteoarthritis. Mamwe maprofayiri enjodzi anosanganisirwa ane chekuita neosteoarthritis kuchinja kwepathological muchimiro chejoinhi chinokonzera kusajairika kurodha pamajoini, izvo zvinokonzeresa kusarongeka kwemajoini uye kushaya simba kwemhasuru. (Nedunchezhiyan et al., 2022) Izvi zvinoita kuti vanhu vakawanda vagare vachirwadziwa uye vachiedza kuwana zororo kubva kumarwadzo emajoini ane chekuita neosteoarthritis.

 


Chiropractic Solutions For Osteoarthritis-Vhidhiyo


Cycling For Osteoarthritis

Kuita mabasa emuviri kunogona kuita sekunetse kana uchibata zviratidzo zveosteoarthritis, asi zvinogona kubatsira kudzoreredza kufamba kwemajoini nekuderedza marwadzo ane chekuita neosteoarthritis. Chimwe chezviitwa zvemuviri zvine kakukanganisa uye zvisingakanganisi majoini ndeyekuchovha bhasikoro. Cycling ye osteoarthritis ine zvinhu zvakawanda zvinobatsira sezvazvinogona:

  • Simbisa tsandanyama dzakapoteredza
  • Chengetedza kufamba kwemajoini
  • Kuvandudza huwandu hwekufamba
  • Weight management
  • Kuvandudza hutano hwemoyo

Kuchovha bhasikoro kunogona kubatsira munhu kuisa pfungwa pakusimbisa mhasuru dzepasi dzakatenderedza majoini, izvo zvinogona kubatsira kuvandudza marwadzo nekushanda. (Katz et al., 2021) Izvi, zvakare, zvinobatsira kupa rubatsiro rwakanaka uye kugadzikana kune majoini, nokudaro kuderedza kuwandisa pamuviri nekuderedza njodzi yekukuvara. Pamusoro pezvo, kuchovha bhasikoro kunogona kubatsira kuvandudza vanhu vazhinji vari kutsvaga shanduko ine hutano uye kuwedzera bhonzo mineral density mumajoini, nokudaro kuderedza njodzi yekutyoka. (Chavarrias et al., 2019)

 

Cycling Kuderedza Joint Pain

Kuchovha bhasikoro chiitiko chakachengeteka uye chinoshanda kune chero munhu, angave achangotanga kana kuti anga ave nenguva achishanda. Chinokosha chekugadzirisa zvakakwana uye kushanda pamwe chete ndiko kubvunza chiremba. Izvi zvinovimbisa kuti kuchovha bhasikoro isarudzo yakachengeteka kwauri, zvinokubatsira kusarudza bhasikoro rakakodzera, uye zvinokupa gwara rekuti unotanga sei zvishoma nezvishoma, kudziya nekutambanudza, kuchengetedza chimiro chakakodzera, uye kugara uchienderana nezvikamu zvebhasikoro. Iyi nhungamiro yehunyanzvi yakakosha, sezvo ichibvumira vanhu vazhinji vane kurwadziwa kwemajoini kuti vakwanise kudzoreredza kushanda kuzere kumajoini avo. (Papalia et al., 2020) Kuchovha bhasikoro inzira yakanaka kwazvo yekubata osteoarthritis uye zviratidzo zvayo zvinobatanidzwa. Kune vanhu vazhinji vane osteoarthritis, iyi yepasi-inokanganisa kurovedza muviri inogona kushandura mutambo, kukurudzira kusimba kwemhasuru, kuvandudza majoini ekufamba, uye kubatsira kuderedza osteoarthritis zviratidzo.

 


References

Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Perez-Gomez, J. (2019). Utano Hwakanaka hweIndoor Cycling: Ongororo Yakarongeka. Medicina (Kaunas, Lithuania), 55(8). doi.org/10.3390/medicina55080452

Katz, JN, Arant, KR, & Loeser, RF (2021). Kuongororwa uye Kurapa kweHip uye Knee Osteoarthritis: Ongororo. JAMA, 325(6), 568-578. doi.org/10.1001/jama.2020.22171

Molnar, V., Matisic, V., Kodvanj, I., Bjelica, R., Jelec, Z., Hudetz, D., Rod, E., Cukelj, F., Vrdoljak, T., Vidovic, D., Staresinic, M., Sabalic, S., Dobricic, B., Petrovic, T., Anticevic, D., Boric, I., Kosir, R., Zmrzljak, U. P., & Primorac, D. (2021). Cytokines uye Chemokines Inobatanidzwa muOsteoarthritis Pathogenesis. Int J Mol Sci, 22(17). doi.org/10.3390/ijms22179208

Nedunchezhiyan, U., Varughese, I., Sun, AR, Wu, X., Crawford, R., & Prasadam, I. (2022). Kufutisa, Kuzvimba, uye Immune System muOsteoarthritis. Pamberi Immunol, 13, 907750. doi.org/10.3389/fimmu.2022.907750

Noriega-Gonzalez, D., Caballero-Garcia, A., Roche, E., Alvarez-Mon, M., & Cordova, A. (2023). Inflammatory process paKnee Osteoarthritis muCyclists. J Clin Med, 12(11). doi.org/10.3390/jcm12113703

Papalia, R., Campi, S., Vorini, F., Zampogna, B., Vasta, S., Papalia, G., Fossati, C., Torre, G., & Denaro, V. (2020). Basa Rekuita Kwemuviri uye Kudzoreredza Kutevera Hip uye Knee Arthroplasty muVakuru. J Clin Med, 9(5). doi.org/10.3390/jcm9051401

Disclaimer

Mamiriro ekunze anopisa uye Kurara: Kupisa Kwepamusoro Kunokanganisa Kuzorora Kwako

Mamiriro ekunze anopisa uye Kurara: Kupisa Kwepamusoro Kunokanganisa Kuzorora Kwako

Kupisa kwakanyanya kunogona kukanganisa kurara kwemuviri, zvichikonzera matambudziko ehutano. Kuziva mazano nemishonga kunobatsira here kubata kunaka kwekurara?

Mamiriro ekunze anopisa uye Kurara: Kupisa Kwepamusoro Kunokanganisa Kuzorora Kwako

Hot Weather Kurara

Kurara kwakakosha pakuzorodza pfungwa nemuviri uye kuita budiriro muchikoro, kubasa, kuhukama, uye hutano hwese. Ne tembiricha inotyora rekodhi ichiva tsika, kugara wakarara uine hutano kuri kuve kwakaoma sezvo vafemberi vanofanotaura rimwe zhizha rinopisa rine tembiricha yepamusoro-soro. 2023 raive gore rinopisa kupfuura mamwe ose akamborekodhwa. (National Oceanic uye Atmospheric Administration. 2024) Ongororo dzinoratidza kuti kupisa kwakanyanya kunoita kuti zviome kurara uye kuramba wakarara, izvo zvinogona kukanganisa immune system, moyo, kushanda kwenjere, uye manzwiro. (Zheng, G., Li, K., naWang, Y. 2019) (Obradovich, N. et al., 2017) Husiku hwose, muviri unotenderera mumatanho akasiyana ekurara. (National Heart, Lung, uye Ropa Institute, 2022)

Nekuti kudzora tembiricha yemuviri hainyanyi kushanda pane mamwe matanho, nharaunda inopisa inogona kukonzera kumuka kuitira kuti muviri ugone kupisa. Tembiricha yakafanira yakakosha pakurara kwakanaka kwehusiku. Kuti unyatsorara, zvinokurudzirwa kuti tembiricha yekurara ive pakati pe65 ne69 degrees Fahrenheit. Nekudaro, izvi hazvigoneke nguva dzese pasina air conditioning, izvo zvinowedzera magetsi mabhiri. Heano mamwe mazano ekubatsira kuchengetedza muviri kutonhorera kurara zviri nani mumamiriro ekunze ekupisa.

Inotonhorera Kurara Nzvimbo

Kufunga zvine musoro nezvegadziriro dzekurara kunogona kubatsira. Edza kutsvaga nzvimbo inotonhorera uye ine mhepo yakawanda. Shutters kana maketeni mukati mezuva anogona kubatsira kuti imba iite rima uye inotonhorera, uye kuvhura mahwindo kunogona kuwedzera kuyerera kwemhepo. (Fergus Nicol, 2019) Kushandisa feni kunogona kubatsira kunatsiridza kutenderera kwemhepo, uye kuisa aizi kumashure kwefani kunogona kuvhuvhuta mweya unotonhorera kuitira kurara zvakanaka.

Mapiro Anotonhodza uye Pajamas Anofema

Mapijama nemachira akagadzirwa nemachira anofema anogona kubatsira kuti muviri utonhore, uye kutonhodza mattress topper kana mapiro anogonawo kubatsira. Mapiro ekutonhodza ane gel akavharika anobata kupisa kwemuviri uye kutonhorera musoro nemutsipa. Chengetedza ice pack patafura yepadivi pemubhedha uye tauro nechando kuitira kuti muviri utonhore.

Tora Mvura Inodziya Zvishoma

Kugeza mvura inotonhora kunogona kutonhodza muviri pasi nekukurumidza, asi zvidzidzo zvakaratidza kuti kugeza mumvura inodziya usati warara kunogona kuita kuti zvive nyore kurara. (Tai, Y. et al., 2021) Shawa inodziya inoisa muviri kuti utonhore, izvo zvinogona kubatsira kukurudzira kurara sezvo tembiricha yemuviri inodonha husiku. Zvisinei, mvura haifaniri kunge ichidziya zvakanyanya, izvo zvinogona kuwedzera kudikitira.

Kurara Utano

Zvinogona kuve zvakaoma kugadzira nzvimbo yekurara yakakwana mumamiriro ekunze anopisa. Hutano hwekuenda-ku-ku-kumubhedha muitiro wakakosha muzhizha, sezvo kushushikana uye kunetseka kunogona kukanganisa zvakanyanya kunaka kwekurara. Dzivisa kudya nguva yava kuda kunorara, rega kunwa doro, uye wedzera imwe nguva yekuzorora uye yekumbozorora usati warara. Vanamazvikokota pakurara vanoti hutsanana hwekurara hwakafanana nekuchengeta nguva yekurara uye kudzima masikirini paawa imwe chete usati warara zvinogona kubatsira kugadzirisa kurara, kunyangwe kuchipisa. (Baranwal, N., Yu, PK, uye Siegel, NS 2023)

Chiropractic Treatment

Chiropractic care, masaja, uye decompression therapy inogona kubatsira kuvandudza kurara. Kurapa kunodzorera muviri kuti uzorore; kutambanudza nekukweva tsandanyama kunowedzera kutenderera kweropa uye kufambira mberi nekuvandudzwa kwehuropi zviratidzo zvinoudza muviri kuti uzorore. Chiropractor anoongorora maitiro ekurara kwemunhu uye anokurudzira nzira dzakasiyana. Benefits zvinosanganisira:

  • Tsandanyama tension.
  • Inomutsa tsinga uye kutenderera kweropa.
  • Inozorodza muviri wese.
  • Inovandudza central nervous system basa.
  • Inobvisa marwadzo uye kusagadzikana.
  • A chiropractor achapawo:
  • Mazano ekurara.
  • Postural kutambanudza uye maekisesaizi.
  • Zvinokurudzirwa pamamatiresi anotsigira.
  • Ergonomics yebasa, imba, uye mubhedha.

Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vekutanga vehutano uye nyanzvi kuti vagadzirise hutano hwakakwana uye hutano mhinduro kuburikidza nenzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes, kuvandudza kuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo uye kubatsira vanhu kudzokera normal. Vapepi vedu vanogadzira zvirongwa zvemunhu zvemurwere wega wega. Kana mamwe marapirwo achidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape mishonga inobatsira zvikuru.


Beyond Adjustments: Chiropractic uye Integrative Healthcare


References

National Oceanic uye Atmospheric Administration. (2024). Kubvumbi 2024 yaive yekudziya kwePasi pane rekodhi. Zvakatorwa kubva www.noaa.gov/news/april-2024-was-earths-warmest-on-record

Zheng, G., Li, K., & Wang, Y. (2019). Mhedzisiro yeHwepamusoro-Tembiricha Mamiriro ekunze paKurara Kwemunhu Hunhu uye Chido. Magazini yepasi rose yezvekutsvagisa kwezvakatipoteredza uye hutano hweveruzhinji, 16(2), 270. doi.org/10.3390/ijerph16020270

Obradovich, N., Migliorini, R., Mednick, SC, & Fowler, JH (2017). Tembiricha yehusiku uye kurasikirwa kwehope kwevanhu mumamiriro ekunze ari kuchinja. Sainzi kufambira mberi, 3(5), e1601555. doi.org/10.1126/sciadv.1601555

National Heart, Lung, uye Ropa Institute. (2022). Zvikamu zvekurara uye zvinhanho. Zvakatorwa kubva www.nhlbi.nih.gov/health/sleep/stages-of-sleep

Nicol F. (2019). Tembiricha uye kurara. Simba uye Zvivakwa, 204. doi.org/https://doi.org/10.1016/j.enbuild.2019.109516.

Tai, Y., Obayashi, K., Yamagami, Y., Yoshimoto, K., Kurumatani, N., Nishio, K., & Saeki, K. (2021). Kugeza-mvura inopisa usati warara uye kupfupika kwekurara kwekutanga latency kunoperekedzwa nepamusoro distal-proximal tembiricha yeganda gradient muvakuru vakuru. Nyaya yemishonga yekurara yekiriniki: JCSM: kuburitswa kwepamutemo kweAmerican Academy of Sleep Medicine, 17 (6), 1257-1266. doi.org/10.5664/jcsm.9180

Baranwal, N., Yu, PK, & Siegel, NS (2023). Kurara physiology, pathophysiology, uye kurara hutsanana. Kufambira mberi muzvirwere zvemoyo, 77, 59-69. doi.org/10.1016/j.pcad.2023.02.005

Kunzwisisa Iyo Clinical Nzira yeKuziva Kutengesa: Chikamu 2

Kunzwisisa Iyo Clinical Nzira yeKuziva Kutengesa: Chikamu 2

Vashandi vehutano vanogona sei kuziva uye kumisa mapuroteni kune vanhu vari kutengeswa uye nekupa nzvimbo yakachengeteka?

ziviso

Nhasi, tichatarisa chikamu chechipiri cheiyi nhevedzano, iri yekuziva kutengeswa munzvimbo yekiriniki. Chinyorwa chanhasi mune ino-zvikamu zviviri zvakatevedzana zvekucherechedzwa kwekutengesa zvinobatsira kuzivisa vazhinji vashandi vehutano kuti vanzwisise mabasa uye maprotocol ekuona kutengesa kuri kukanganisa varwere vavo uye kubatsira kuvapa nzvimbo yakachengeteka, yakanaka kwavari. Isu tinokurukurirana nevamiriri vekurapa vane hukama vanobatanidza ruzivo rwevarwere vedu kuti vaongorore uye vaone kutengeswa mukiriniki vachitora mapuroteni akakodzera kuti vave nechokwadi chekuchengetedzwa kwevarwere. Isu tinozivisawo uye kutungamira varwere tichibvunza avo vanobatana navo vekurapa mibvunzo yakaoma kuti ibatanidze uye nekuvapa nzvimbo yakachengeteka uye yakanaka. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Basa reHealth Care Professional pakuona Kutengeswa

Kunyangwe vangasangana nevakabatwa nekubiwa kwevanhu uye vaine mukana wekupindamo, vazhinji vezvehutano vanotenda kuti havana ruzivo uye kuzvisimbisa kunodiwa kuti vazive vakabatwa ava nekuvapa rudzi rwerubatsiro rwavanoda. Semuenzaniso:

  • Ingori 37% yevashandi vezvemagariro nevashandi vezvokurapa vakaongororwa zvakare vaive nekudzidziswa mukuziva nekutsigira vakabatwa nekutengesa kwevanhu. (Beck et al., 2015).
  • Zvakanyanya kuomera ma processor kuona uye kubatsira vakabatwa nekuti vatengesi vanofambisa avo vakabatwa zvakanyanya uye vanoshandisa nzira dzakasiyana dzekunzvenga kuwanikwa. Kazhinji, inogona kunge iri kudyidzana kwako kwekupedzisira nemunhu akabatwa (Macy naGraham, 2012).
  • Panogona kuva nemufambidzani anoonekwa seane masimba masimba, asingatenderi murwere kupedza nguva ari ega newe, kana anoomerera pakuzadza mapepa kana kutaura akamiririra murwere.
  • Zvinogoneka kuti munhu akabatwa kana shamwari yake haazove nechitupa kana mapepa einishuwarenzi uye achangobhadhara nemari.
  • Munhu wacho kana shamwari yake angaramba kupindura mibvunzo.
  • Akabatwa anogona kuramba kumwe kuongororwa uye kutarisirwa kwekutevera.
  • Munhu wacho angave akakuvara mumuviri, ane hosha dzepabonde, uye zviratidzo zvokunetseka mupfungwa.
  • Munhu wacho angasaziva guta uye anotaura kuti varimo.
  • Munhu wacho angaratidza kutya paanobvunzwa mibvunzo kana kuti pane mumwe wake.
  • Munhu akabatwa angaratidza kunzwa kunyara, kuzvipa mhosva, kusava nesimba, kana kunyadziswa.
  • Iwe unogona kuona kusawirirana muruzivo rwekutanga, sezera, zita, kero, nhoroondo yebasa, kana ruzivo zvine chekuita nekugara uye zviitiko zvezuva nezuva.
  • Kana murwere asingatauri Chirungu, anobva kupi, uye akasvika sei?
  • Kana murwere ari mudiki, muchengeti ndiani uye kupi?
  • Munhu anenge abatwa angave ane ma tatoo asina kujairika kuratidza kuti ndiye “pfuma” yemutengesi wavo.

 

Kuziva Zviratidzo Zvekutengesa

Iwe unogona kuona zviri nyore vanogona kuve vakabatwa uye nekupa rubatsiro rwakafanira kana iwe uchiziva nezve yakajairika zviratidzo zvekubiwa kwevanhu. Izvi zvinotevera zviratidzo zvinowanzoitika kuti munhu ari kutengeswa. Nomuzvarirwo, havasi vese vakabatwa kana mafomu ekutengesa acharatidza zvese zviratidzo. Basa uye Mamiriro Ekugara (National Human Trafficking Hotline, nd):

  • Munhu anenge abatwa chibharo anogona kusakwanisa kuuya oenda zvake ega kana kusiya musha wavo kana mamiriro ebasa.
  • Vanhu vanobatwa nekutengesa vanhu vanowanzova vadiki vanomanikidzwa kuita zvepabonde zvekutengesa.
  • Iye munhu anogona kushanda mubhizimusi rekutengesa zvepabonde uye ave pasi pehutongi hwepimp kana maneja.
  • Munhu wacho anganzi ashande maawa asina kujairika kana kuti akareba zvakanyanyisa.
  • Munhu anenge abatwa chibharo anogona kuwana mari shoma, kana iripo, abhadhare kana kungowana mazano.
  • Munhu anenge abatwa chibharo anogona kupihwa zvirambidzo zvisina kujairika kana zvakanyanyisa pabasa kana kuti angasabvumidzwa kutora zororo.
  • Munhu anenge abirwa angava nechikwereti chakakura ku“mushandi” wake.
  • Munhu akabatwa angave akakweverwa kubasa rake razvino kana mamiriro ekurarama kuburikidza nevimbiso dzenhema nezverudzi rwebasa ravo kana nharaunda yekugara.
  • Imba yemunhu anenge abirwa kana kuti kubasa kwake ingava ine kuchengeteka kwakakwirira zvikuru, zvakadai semahwindo akajeka kana kuti akavharirwa, mbariro dziri pamahwindo, fenzi dzakakwirira, uye makamera anodzivirira.
  • Munhu anenge akuvadzwa anganzi agare kubasa kwavo.
  • Munhu wacho angaona zviratidzo zvakasiyana-siyana zvokushungurudzwa newaanoshandira.
  • Akabatwa anogona kusabhadharwa zvakananga. Pane kudaro, mari yacho inonangidzirwa kumutariri kana maneja, uyo anobvisa chikamu chikuru chemari yekurarama nezvimwe zvikwereti.
  • Munhu anenge abatwa nemhosva anogona kumanikidzirwa kuita zvisingaite mazuva ese.
  • Munhu anenge abatwa chibharo anogona kumanikidzwa kushanda munzvimbo dzebasa dzisina kuchengetedzeka pasina midziyo yekudzivirira yakakodzera.

 


Chiropractic Kuchengeta Kuporeswa Mushure mekukuvadzwa-Vhidhiyo


Mazano Akanakisisa Ekuita Kubvunzurudza Vanhu Vanotengeswa

Semupi wehutano, unofanirwa kuramba uchiyera makosi akasiyana echiito pane yega yega yekubvunzurudza nhanho. Kumisikidza kuvimba uye kuve nechokwadi chekuchengetedzwa, varapi vanofanirwa, pamusoro pezvose, kuisa parutivi pfungwa dzakafanotemerwa uye fungidziro pamusoro pevakabatwa uye maitiro avo (Hodge, 2014; DeBoise, 2014; Hemmings, Jakobowitz, & Abas, 2016) Zimmerman uye Watts (2003) inokurudzira kuti World Health Organisation yakagadzira mitemo yechikamu chega chega chebvunzurudzo, iyo inosanganisira zvinotevera kurudziro:

  • Zvakakosha kuyeuka kuti mamiriro ese ekutengesa uye anopona akasiyana, zvichiita kuti zvive zvakakosha kuterera uye kugamuchira account yemunhu wega.
  • Zvinogona kutora nguva kuti vakakuvadzwa vavhure uye vave nechido chekutaura nezvezviitiko zvavo nekuti zvinogona kuvaomera kuvaka hukama nekuvimba.
  • Iwe unofanirwa kutora matanho ekudzivirira iwe pamwe neakabatwa nekuti unofanirwa kufungidzira kuti munhu akabatwa ari panjodzi yekukuvadzwa mupfungwa, mumuviri, munharaunda, uye nemutemo.
  • Kuti udzivise kuwedzera kugumbura munhu akabatwa, unofanirwa kufunga nezve njodzi uye zvakanakira usati watanga chirongwa chekubvunzurudza, sezvo chinogona kuve chiitiko chinoshungurudza pachako.
  • Kunyange zvazvo uchifanira kunangidzira vanyajambwa kuzvishandiso zviripo kana zvichidikanwa, unofanira kudzivisa kuita zvipikirwa kana zvitsidzo zvisina kuzadzikiswa.
  • Nguva inotora kuti vakabatwa nekubiwa kwevanhu vagadzirire kugamuchira shanduko inogona kusiyana zvikuru. Vamwe vanyajambwa vanogona kuva nechido chokutsvaka mitsva mitsva uye kuvandudza mamiriro avo ezvinhu. Vamwe vanhu vanogona kushomeka kubvuma rubatsiro nekuti havasati vagadzira nyaya dzekuvimba zvakakwana kana kuti vanotya kudzoserwa kubva kumutengesi wavo.
  • Zvichienderana nemamiriro ezvinhu, vazhinji vanopa mabasa kana vaturikiri vanofanira kunge varipo panguva yebvunzurudzo. Wese munhu ari kutora chikamu muchirongwa chekubvunzurudza anofanirwa kunge aine ruzivo rwakakwana nezvekutengesa kwevanhu, kusanganisira mashandisiro anoita vatengesi vavanenge vabatwa uye kuti vangadyidzana sei navo nenzira inoremekedza kusiyana kwetsika dzavo. Kuti uchengetedze kusazivikanwa uye kuona kuti munhu anenge abatwa chibharo anogona kutaura akasununguka uye nekuvimbika, unofanirwa kurega kushandisa vaturikiri vanozivana neakakuvadzwa kana kuti vanogara munharaunda imwe chete.
  • Kuve nehurongwa hwekuchengetedza njodzi munzvimbo kwakakosha kudzivirira munhu anenge abatwa kubva mukukuvadzwa-kubva kune vamwe nekuzvikuvadza.
  • Mvumo inofanira kugara ichiwanikwa nekuzvidira kune zvese zvinopindira, kusanganisira kubvunzurudza. Kune vazhinji vakabatwa vasina kumboziva kuzvitonga kana kuzvisarudzira, iyi inogona kunge iri pfungwa yekune dzimwe nyika.
  • Dzivisa kushandisa mutauro wepamutemo kana wehunyanzvi.

Uyezve, zvakakosha kuyeuka kuti vanopona mukushungurudzika vanogona kutambura mushure mekurapwa vanogona kuve nemhedzisiro inogara pamativi ese ehupenyu hwavo, zvichiita kuti pfungwa, manzwiro, uye kuchengetedzwa kwemuviri kuve chinhu chekutanga. Zvinonzwisisika kufungidzira kuti munhu wacho anopa nhoroondo yakarurama kwazvo yezvakaitika kwavari panguva iyoyo. Kuchengetedzwa kwemunhu, kudzivirira, uye hunhu hwemhirizhonga hunogona kungove nzira yavo yekutarisana nekushungurudzika kwavo. (V. Greenbaum, 2017)

 

Nzira Yokutaurira Kuzivikanwa kana Kufungidzirwa Kutengeswa

Nzira yakanakisa yekumhan'ara kunofungidzirwa kuti ari kutengesa ndeyekufonera National Human Trafficking Hotline kana kutumira mameseji nhamba 711 kana murwere akapindura mibvunzo yekuongorora kana zvawawana zvichireva kuti vanogona kunge vari mbavha. Pamusoro pazvo, unogona kutumira mameseji ku233733. Zvekutanga nezvenyaya yacho zvichakumbirwa kubva kwauri, senge (National Human Trafficking Hotline, nd):

  • nzvimbo yeanofungidzirwa kuti ari kutengesa
  • zita remunhu anofungidzirwa kuti ndiye mutengesi, kana zvichibvira
  • guta rako nenyika
  • makadzidza sei nezve hotline

Vatariri vehutano vanoziva kana kutenda kuti wechidiki ari kushungurudzwa, kuregeredzwa, kana kuti kusiiwa vanofanira kuzivisa nhuna dzavo kune vemutemo kana kuti vesangano rinoona nezvekuchengetedzwa kwevana vakakodzera pakarepo, sezvo vari kudiwa vatori venhau pasi pemitemo yekushungurudzwa kwevana uye kuregeredza. Unogona kuzivisa kushungurudzwa pamhepo kana kufonera Dhipatimendi reVana neMhuri Dzekushungurudza Hotline mudunhu rauri kugara.

 

Kunyora Zvawanikwa Munyama

Zviwanikwa zvemuviri zvinofanirwa kunyorwa zvine hungwaru uye nemazvo pachishandiswa tsananguro yakanyorwa, mifananidzo yemahara iyo yakaonekwa uye yakatsanangurwa, uye mifananidzo yedhijitari kana yemufirimu nemvumo yemurwere. Panyaya yekutora mifananidzo, mufananidzo unofanirwa kuratidza chiso chemurwere uye ronda kana kukuvara kuyerwa pachishandiswa mari, rura, kana chimwe chinhu chinozivikanwa. Mufananidzo wacho unofanirwa kusanganisira bepa rine zuva rakatorwa mufananidzo. Mamwe mafoto anogona kutora mapfuti epedyo ega ega ronda kana kukuvara. Seri yekutevera mapikicha kwemazuva manomwe kusvika gumi anogona kushandiswa kurekodha kuporeswa kana kufambira mberi kwe ecchymoses nezvimwe zviratidzo zvine chekuita nekukuvara. Chirevo chinozivisa mutori wemifananidzo uye chinopupurira chokwadi nekuvimbika kwemifananidzo chinofanira kuiswa muchati. Pamberi pepi mafoto atorwa, mvumo yezvinyorwa zvemifananidzo inofanira kutsvagwa uye kurekodhwa. Varwere vanofanirwa kuziva nezvekodzero dzavo, dzinosanganisira kugona kuramba zvese zvinyorwa zvemifananidzo kana kuzviganhurira kune nhamba shoma yenzvimbo dzakatarwa.

 

Pamusoro pekupa rubatsiro rwekurapa rwakakosha, nyanzvi yezvehutano inofanirwa kushanda kumisa nharaunda umo murwere wega wega anonzwa achiremekedzwa, akasununguka, anotarisirwa, akasimbiswa, uye achipihwa simba rekuburitsa kana vakasarudza. Kana murwere asinganzwi "akagadzirira" kuratidza munharaunda yekiriniki, kuburitsa kunogona kuitika gare gare. Nekuda kweizvozvo, kune varwere vari panjodzi, yega yega kupindirana kwekiriniki kunofanirwa kutariswa senhanho inoenda kune yavo yekupedzisira kuchengetedzwa.

 

Mitemo neMatanho eKutengeswa kwevanhu

United States yakadzika mitemo yakasiyana-siyana nemitemo yakagadzirirwa kudzivirira kutengeswa kwevanhu, kuranga vapari vemhosva, uye kuchengetedza vanopona. Imwe yemitemo iyi nemitemo ndeye mutemo weTrafficking Victims Protection Act kana kuti TVPA (US Congress).

 

Ichi ndicho chikamu chepakati chemutemo wemubatanidzwa wekutengesa kwevanhu. Chiitiko chinotarisa pazvikamu zvitatu zvakakosha:

  • Iyo TVPA inotsvaga kudzivirira kutengeswa kwevanhu kuburikidza nekuwedzera kudzidziswa uye kuziva.
  • Chiitiko ichi chinoda kuchengetedza vanobatwa nekutengesa nekuvapa mukana wekuwana masevhisi vachishandisa mari yemubatanidzwa yakafanana nevamwe vapoteri.
  • Chiitiko chinomisikidza kutengesa uye mhosva dzine hukama semhosva dzemubatanidzwa dziri pasi pezvirango zvakaomarara.

Imwe nzira iyo mutemo unochengetedza vanobatwa nekutengesa kwevanhu ndeyekuti unovabvisa pamibairo yekupara mhosva dzinobva muruzivo rwavo rwekutengesa, sekupinda munyika vachishandisa magwaro echitsotsi kana kushanda vasina mvumo yakakodzera. Pamusoro pezvo, mhuri dzevanobatwa nekutengesa vanokodzera kuwana mavisa eT, izvo zvinoita kuti vagare munyika kuti vatsigire mutemo wemubatanidzwa mukutsvaga kwavo vapari vemhosva. Pashure pemakore matatu, vanenge vawirwa nenjodzi vanogona kuzonyorera kuti vave vagari vemo zvachose. Zvichienderana nemamiriro ezvinhu chaiwo, vanhu vakawanda vangava nekodzero yokubatsira uye kubatsirwa, zvakadai sokuwana Purogiramu Yezvokuchengetedza Chapupu uye kubhadharwa. Pamusoro pezvo, vanhu vari pakati pegumi nematanhatu nemakumi maviri nemana vanogona kukodzera chirongwa cheJob Corp uye mvumo yekushanda.

 

Vamwe vanoshora TVPA. Kazhinji, mutoro uri pamunhu akabatwa kuratidza kusava nemhosva kwavo kana kumanikidzwa kutanga. Chechipiri, chiitiko ichi chinosimbisa kutengeswa kwevanhu pabonde kupfuura mamwe marudzi ekutengesa kwevanhu, izvo zvisingatarisi kuti kutengeswa kwevanhu kwakaoma sei. Chete vanobatwa nevanopona vemhando "dzakaoma" dzekutengesa vakagadzirira kushandira pamwe nekuferefetwa uye kupomerwa kwevapari vemhosva ndivo vanokodzera masevhisi anopihwa pasi pechiito. Izvi zvinofuratira kuomarara kwekushungurudzwa kwakatsungirirwa nevanyajambwa uye mwero wokusavimba uye kutya kwavangave vachiitira vose vari vaviri mubhinya nevamwe vane zvinzvimbo.

 

Kudzivirira Kutengeswa Kuburikidza Nekuziva, Kupindira, & Zviwanikwa

Mumimvuri, kutengeswa kwevanhu kuri kuwedzera. Isu tinobvisa mimvuri iyo vatengesi vevanhu vanovanda nekuwedzera ruzivo rweveruzhinji nezvehutano nezvedambudziko (Hodge, 2008; Gozdziak naMacDonnell, 2007) Semuyenzaniso, kuisa zvikwangwani nemabhuku pamusoro pekubiwa kwevanhu hakungobatsiri chete kusimudzira ruzivo rweveruzhinji asiwo kuwedzera mukana wekuti vakabatwa vauye vega. Mabhurocha nemaposter hazvibhadharwe kubva muMushandirapamwe weKununura neKudzoreredza Vakanga vabatwa neKutengeswa.

 

Kana vachibatsira vakabatwa nekutengesa kwevanhu, varapi nevanopa masevhisi vanofanirwa kuve nekuita nemasangano akasiyana siyana ehurumende, emutemo, ezvekurapa, uye ezvemagariro. Kazhinji kutaura, kune zvikamu zvitatu zvikuru umo kutarisirwa uye masevhisi anowira (Dell et al., 2019; Johnson, 2012; Oram & Domoney, 2018):

  • Immediate Services
  • Masevhisi Anechekuita neKudzoreredza
  • Services About Reintegration

 

Zvishandiso kune Vanopa

Dhatabhesi reNational Human Trafficking Resource Center rinogona kubvunzurudzwa nevanopa rubatsiro vari kutsvaga kubatana nezvirongwa zvemuno zvinobatsira vakabatwa nekubiwa kwevanhu kana vanoda rubatsiro kune akabatwa kana kuti akapona. Vazhinji vatapi vehutano vanogona kutarisa webhusaiti kuti vape zviwanikwa zvinobatsira munharaunda yavo.

 

mhedziso

Chero kutengeswa kwevanhu kunotyora kodzero dzakakosha. Sezvo kutengeswa kwevanhu kuine midzi yakawanda, kubvisa nyaya iyi kunoda nzira dzakasiyana-siyana. Kana zvasvika pakugadzirisa rusaruraganda, urombo, hudzvanyiriri, rusaruro, uye zvimwe zvinhu zvinotungamira mukutengeswa kwevanhu, vashandi vehutano vanofanirwa kuzvipira kutarisana nenyaya iyi mukati mehuwandu hwevarwere uye nekubatana nevamwe vanobva kumapoka akasiyana. Vanachiremba, vashandi vezvemagariro evanhu, vanachipangamazano, uye vamwe vashandi vehutano vanodiwa nekodhi yavo yehutsika kuti vatungamire mukugadzirisa kushandiswa kwemasimba uye kusimudzira kururamisira kwevanhu. Varapi vanogona kuita izvi, pakati pezvimwe zvinhu, nekudzidzisa vamwe uye ivo pachavo pamusoro pesimba rakaomarara uye huwandu hwepasi rose hwekubiwa kwevanhu.

 


References

Beck, ME, Lineer, MM, Melzer-Lange, M., Simpson, P., Nugent, M., & Rabbitt, A. (2015). Kunzwisisa kwevanopa zvekurapa nezvekutengesa pabonde uye ruzivo rwavo nevarwere vari panjodzi. Pediatrics, 135(4), e895-902. doi.org/10.1542/peds.2014-2814

DeBoise, C. (2014). Kutengeswa kwevanhu uye Basa reBonde: Nheyo dzeSocial-Work Principles. Meridians: Feminism, Race, Transnationalism, 12(1), 227-233. muse.jhu.edu/article/541879/pdf

Dell, NA, Maynard, BR, Akazvarwa, KR, Wagner, E., Atkins, B., & House, W. (2019). Kubatsira Vapukunyuki veKutengeswa kwevanhu: Ongororo Yakarongeka yeKubuda uye Kupindira kwePostexit. Kushungurudzwa Kwevadzidzi, 20(2), 183-196. doi.org/10.1177/1524838017692553

Gozdziak, E., & MacDonnell, M. (2013, Kurume 4). Kuvhara Magetsi: Kudiwa Kwekuvandudza Kuzivikanwa uye Masevhisi kune Vana Vanenge Vabatwa Nekutengesa neChikoro cheKune dzimwe nyika - Georgetown University - Issuu. Issuu.com. issuu.com/georgetownsfs/docs/gozdziak-closing-the-gaps

Greenbaum, VJ (2017). Kutengeswa pabonde kwevana muUnited States: Zvinetso kune mupi wehutano. PLoS Med, 14(11), e1002439. doi.org/10.1371/journal.pmed.1002439

Hemmings, S., Jakobowitz, S., Abas, M., Bick, D., Howard, LM, Stanley, N., Zimmerman, C., & Oram, S. (2016). Kupindura kune zvidikanwi zvehutano zvevanopona kutengeswa kwevanhu: ongororo yakarongeka. BMC Health Serv Res, 16, 320. doi.org/10.1186/s12913-016-1538-8

Hodge, DR (2008). Kuita zvepabonde muUnited States: dambudziko repamba rine mativi epasi rose. Soc Work, 53(2), 143-152. doi.org/10.1093/sw/53.2.143

HR3244 - 106th Congress (1999-2000): Vakabatwa neTrafficking uye Violence Protection Act ye2000. (2019). Congress.gov. www.congress.gov/bill/106th-congress/house-bill/3244

Johnson, B. (2016). Aftercare kune Vakapona Kutengeswa Kwevanhu. Scribd. www.scribd.com/document/324584925/Aftercare-for-Survivors-of-Human-Trafficking

Macy, RJ, & Graham, LM (2012). Kuzivisa vanhu vari kubatwa chibharo mudzimba nepasirese panguva yekupihwa basa revanhu. Kushungurudzwa Kwevadzidzi, 13(2), 59-76. doi.org/10.1177/1524838012440340

National Human Trafficking Hotline. (2023). National Statistics. Humantraffickinghotline.org. humantraffickinghotline.org/en/statistics

Oram, S. (2021). Kupindura kune zvinodiwa zvehutano hwepfungwa zvevakadzi vanotengeswa. European Psychiatry, 64(S1), S12-S12. doi.org/10.1192/j.eurpsy.2021.55

Zimmerman, C., & Watts, C. (2003). Kurudziro yehutsika nekuchengetedzwa kwetsvakiridzo yekupindira pamusoro pemhirizhonga kuvanhukadzi. Www.who.int. www.who.int/publications/i/item/9789241510189

Disclaimer

Kuchengetedza Kutsungirira Kwekuita Kwakanaka

Kuchengetedza Kutsungirira Kwekuita Kwakanaka

Kutsungirira kunowedzera here kungabatsira vanhu vanoda kuvandudza masimba avo emuviri kana kuwedzera nguva yavanenge vachiita izvi?

Kuchengetedza Kutsungirira Kwekuita Kwakanaka

Kutsungirira

Vanhu vanowanzofunga nezvekutsungirira maererano nekurovedza muviri uye kusimba, sekumhanya, kuchovha bhasikoro, kushambira, uye kudzidziswa simba. Kunyange zvazvo ichi chiri chokwadi, kutsungirira kunobatanidzwa mune rinenge basa rose ratinoita. Somuenzaniso, munhu anofanira kuva netsungiriro yakakwana kuti apedze zuva rose rezviitwa. Izvi zvinosanganisira:

  • Carpooling vana
  • Mabasa eunyanzvi
  • Mabasa epamba
  • Kugadzirira kudya kwemanheru
  • Kubatsira vana nebasa rechikoro, nezvimwewo.

Chinenge chiitiko chega chega chinoda imwe nhanho yekutsungirira, izvo zvinoreva kugona kuchengetedza chiitiko kwenguva yakareba. Apo kutsungirira kunotanga kuderera, kunowanzobva mukusaita mamwe mabasa nguva dzose. Muviri unojaira kuita zvemazuva ese nezviitwa. Kana ichinge yamira kuita zvimwe zvinhu, sekufamba uye kurovedza muviri nguva nenguva, kutsungirira kunodzikira zvishoma nezvishoma, uye kugona kuita panguva imwe chete.

Chii ichochi?

Kutsungirira ndiko kugona kunowanikwa mushure mekudzidziswa kwakanyanya kwemuviri nepfungwa. Physiological and psychological factors zvinosimbisa vanhu kuti varambe vachiita zvavanenge vachiita kwenguva refu. Zvinhu zvinosanganisira:

Kuneta

  • Vanhu vasina kurara zvakanaka husiku hwapfuura kana kuti vakapera simba vanogona kuve nedambudziko rekutevera nekuita zvimwe zviitiko zvinoda kubuda kwakawanda kana simba.

Fitness Levels

  • Iye zvino mazinga ekusimba ari zvakare kufanotaura kwekutsungirira.
  • Kuti munhu akakwana sei mumuviri, pamwe chete nedanho ravo rekudzidziswa, zvinokanganisa kugona kwekutsungirira.
  • Genetics chimwe chinhu, sezvo munhu wese ane mhasuru fibers dzakasiyana dzinogona kukanganisa kugona kwemuviri. Kunyange zvazvo tsvakurudzo inoratidza kuti vanhu vanogona kuchinja zvishoma nezvishoma kuwanda kwemafiber aya, inosimbisawo basa remajini pakusarudza maumbirwo etsandanyama. (de Souza, EO et al., 2014)

Vanhu vanogara vachizvipikisa mupfungwa nemumuviri vari kuramba vachivaka kutsungirira.

Kutsungirira uye Stamina Kusiyana

Kutsungirira kunowanzoshandiswa zvakasiyana nekusimba. Zvisinei, vaviri vacho vakasiyana zvikuru.

  • Stamina inoreva kuti munhu anogona kuita chimwe chiitiko kwenguva yakareba sei kana kuti asina kuneta.
  • Kutsungirira inoenderana nekugona kwemunhu kuita chimwe chiitiko pasina kuita zvakanyanya.

Types

Kutsungirira kunogona kukamurwa kuita zvikamu zvinotsanangurwa nerudzi. Heano marudzi makuru ekutsungirira muhutano hwemuviri uye zvavanoreva.

Mwoyo

  • Cardiovascular endurance ndiko kunetseka kunokwanisa kutorwa nemoyo wemunhu panguva yekurovedza muviri.
  • Pakuvaka kutsungirira kwemoyo, muviri unowedzera kushanda pakupomba ropa paunenge uchiita chimwe chiitiko.
  • Vanhu vane kutsungirira kwakanyanya kwemoyo vanogona kuchengetedza nguva yakareba uye yakanyanya kudzidziswa kwese.

tsandanyama

  • Muscular endurance ndihwo hurefu hwenguva mhasuru dzinogona kuramba dzichibatana zvakakwana kubvumira muviri kupedzisa chimwe chiitiko.
  • Munhu anoshaya musimba kutsungirira anokundwa nekukurumidza kune yakawandisa lactic acid kuvaka-up, zvichikonzera cramps.
  • Munhu ane zvakakosha muscular endurance anogona kusimudza huremu hwekudzokorora kwakawanda asati akundikana.

Anaerobic

  • Anaerobic zvinoreva pasina okisijeni, saka kutsungirira kweanaerobic kunoreva kuti mhasuru inogona kuramba ichishanda pane imwe nhanho yemuviri pasina yakawanda kana chero oxygen.
  • Weightlifting muenzaniso wakanaka weizvi.
  • Anaerobic kurovedza muviri kunowanzoita kupfupi mukufamba kwenguva asi kwakanyanya kupfuura aerobic exercise, sekushambira kana kuchovha bhasikoro.

Kuvandudza

Kuburikidza nekudzidziswa kwekutsungirira, vanhu vanogona kuvandudza kugona kwavo kuita zvimwe zviitiko kwenguva refu. Mazano ekuti ungavandudza sei anosanganisira.

Nguva Yekudzidziswa

Kudzidzira kwepakati, kana kudzidziswa kwepakati-yakanyanya, kunosanganisira kuwedzera kusimba kwekurovedza muviri kwenguva pfupi.

  • Kana uchimhanya, sundira nemaune nhanho zvine simba kupfuura zvakajairika kune 20-second intervals.
  • Inoteverwa nekunonoka kupora kweinenge miniti.
  • Izvi zvinowedzera kutsungirira uye zvinovandudza insulin senitivity.
  • Pedaling pabhasikoro remhepo ndechimwe chiitiko chinokurudzirwa kuvaka simba uye kutsungirira.

Zorora Zvishoma Pakati Peseti

  • Kuzorora pakati pemamwe marudzi ekuita zvekurovedza muviri kunobatsira, kunogonawo kuderedza kurova kwemoyo uye chikumbaridzo chekutsungirira.
  • Kuzorora zvishoma pakati pemaseti ekurovedza muviri kuitira kuti kurova kwemoyo kurambe kwakakwirisa kunowedzera kutsungirira nekurovedza muviri kwega kwega.

Ita mamwe mashoma Reps pane imwe neimwe Seti

  • Chero rudzi rwe kusimbisa muviri zviri kuitwa, imwe nzira yekusimudzira kutsungirira ndeyekuwedzera imwezve rep, imwe maira imwe, kana mamwe maminetsi mashoma kuhurongwa hwekusimba.
  • Muviri unozogadzirisa zvishoma nezvishoma kusvika kune iyo nhanho, zvichiita kuti ive tsika itsva.

Wedzera Core Simba

  • Hazvina mhosva kushanda-kumhanya, kushambira, bhasikoro, kana kusimudza uremu-zvakakosha kuisa pfungwa pakusimbisa musimboti. Izvi zvichabatsira kuvandudza kutsungirira mune chero basa uye kudzivirira kukuvara.

Vanhu vane dambudziko rekutora maekisesaizi avo kuenda padanho rinotevera uye vachinzwa kuti kushingirira kwavo kwadzikama vanofanira kufunga nezvekutsvaga rubatsiro rwemurairidzi wega wega. Kana pane kusagadzikana kana kurwadziwa paunenge uchishanda kuti uwedzere kutsungirira, tsvaga mazano kubva kune unyanzvi hwehutano. Injury Medical Chiropractic uye Functional Medicine Clinic inoshandisa nzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes. Inopa zvirongwa zvekuchengetedza zvemunhu izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vapepi vedu vanoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega, kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine nheyo. Chinangwa chedu ndechekubvisa marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape mishonga inobatsira zvikuru.


Kuvhura Athletic Potential


References

de Souza, EO, Tricoli, V., Aoki, MS, Roschel, H., Brum, PC, Bacurau, AV, Silva-Batista, C., Wilson, JM, Neves, M., Jr, Soares, AG, & Ugrinowitsch, C. (2014). Mhedzisiro yesimba rimwechete uye kudzidziswa kwekutsungirira pamajeni ane hukama nemyostatin chiratidzo nzira uye tsandanyama fiber mhinduro. Nyaya yesimba uye mamiriro ekutsvagisa, 28(11), 3215–3223. doi.org/10.1519/JSC.0000000000000525

Wedzera Hutano Hwako neKimchi: Inonaka Probiotic Chikafu

Wedzera Hutano Hwako neKimchi: Inonaka Probiotic Chikafu

Ko kimchi inogona kubatsira vanhu vari kuedza kubatanidza zvikafu zvakaviriswa mukudya kwavo here?

Wedzera Hutano Hwako neKimchi: Inonaka Probiotic Chikafu

Kimchi

Kimchi chikafu chinonaka uye chinovaka muviri chakazara nemuriwo unovaka muviri. Iyo yakawanda muvhitamini C, vhitamini A, uye iron. Yakagadzirwa nemunyu, miriwo yakaviriswa uye inowanzo shandiswa sendiro yepadivi iyo inotanga nekabheji sehwaro. Mamwe marudzi anoshandisa miriwo yakasiyana, seradish, cucumber, uye hanyanisi. Iyo ine mashoma macalorie, yakaderera carb kuverenga, zero mafuta, uye hutano hunobatsira senge kuwanda kweprobiotics kubva pakuvirisa kwayo.

udyo

Kimchi inzvimbo yakanaka kwazvo yevhitamini C uye vhitamini A. Imwe hafu yekapu yekimchi magiramu 85 uye inopa zvinotevera. (US Department of Agriculture. 2017)

  • Makorori - 20
  • mafuta - 0 g
  • Sodium - 290 milligrams
  • Carbohydrates - 4 gramu
  • Fiber - 1 gramu
  • Shuga - 2 gramu
  • Mapuroteni - 1 magiramu
  • Vitamin C - 18 milligrams
  • Iron - 1.08 milligrams
  • Vitamin A - 375 micrograms
  • Calcium - 40 milligrams

Calories

  • Hafu yekapu inoshumira inopa 20 makorikori, anenge 53% ayo ari macarbohydrates, 21% mapuroteni, uye 26% mafuta.

Carbohydrate

  • Kimchi inosanganisira 4 magiramu emacarbohydrates pakushumira, ne1 kuva fiber.
  • Zvisinei, mapeji akawanda ekimchi anowedzera zvinotapira, seuchi kana muto wemichero, kuenzanisa kuoma.
  • Zvimwe zvinotapira zvinoreva macarbohydrates akawanda.

mafuta

  • Nekuti inonyanya miriwo, inongogara isina mafuta.

Protein

  • Kimchi haisi kunyatsoita mapuroteni-simba mutambi.
  • Hafu-kapu inoshumira inopa chete 1 gramu yemiti-based protein kubva kumaveggies.
  • Nekudaro, mabikirwo anosanganisira hove dzemugungwa senge shrimp kana squid zvichange zvine huwandu hwakawanda hweiyi macronutrient.

Mavhitamini uye Maminerals

  • Mavhitamini nemamineral anosiyana zvichienderana nemiriwo inoshandiswa.
  • A Napa cabbage-based kimchi inosanganisira akawanda mavhitaminzi C uye K uye mashoma e iron, calcium, copper, uye potassium.
  • Recipe ine makarotsi ichange iine yakakosha vhitamini A.
  • Recipe ine radishes ichapa folate, potassium, uye riboflavin.
  • Mhando dzese dzakagadzirwa nemunyu, saka sodium iminerari yekuona.
  • Hafu-kapu inoshumira inogona kupa inenge 300 milligrams kana 13% Daily Value ye sodium.

Benefits

Kimchi chikafu chakasiyana-siyana chinogona kupa hutano hunobatsira.

kugaya

  • Iyo lactic acid inovirisa kabichi inopawo hutano hwehutachiona hwehutachiona.
  • Kushandisa probiotics kuburikidza nekimchi kunokurudzira kugayiwa kwakanaka uye kunobatsira kuderedza dambudziko rekuvhara. (Higashikawa, F. et al., 2010)

Inopindirana neSpecial Diets

  • Nezvakareruka zvirimwa-based ingredients zvinogona kukodzera kune zvehunyanzvi chikafu.
  • Inokodzera vegan, vegetarian, low-carb, gluten-isina, uye dairy-isina kudya.

Immune System Support

Kuderedza Kuzvimba

  • Vatsvakurudzi vakaparadzanisa imwe komboni mukimchi inonzi HDMPPA – 3-(4′-hydroxyl-3′,5′-dimethoxyphenyl) propionic acid -
    uye akadzidza kusangana kwayo nemapuroteni anopisa.
  • Vakaona kuti HDMPPA yakapesana nemaprotein 'ekuzvimba maitiro.
  • Hazvina kukwana kugumisa kuti kimchi inoderedza kuzvimba, asi kumwe kutsvakurudza kunogona kubatsira kusimbisa kukwanisa kwayo. (Jeong, JW et al., 2015)

Kuvandudza Zviratidzo zveAsma

  • Ongororo yakaitwa nevanhu vakuru vekuKorea vane asima yakaona kuti kana vachinyanya kudya kimchi, mukana wekuti vabatwe neasthma kushoma.
  • Kumwe kutsvagisa kunodiwa, asi mhedzisiro yacho inovimbisa. (Kim, H. et al., 2014)

Allergies

  • Kutengeserana uye kimchi yakagadzirwa kumba inowanzosununguka kune ese makuru masere ezvokudya zvekudya-asi tarisa mabhii ezvinyorwa kuti uve nechokwadi.
  • Zvimwe zvekugadzirira, semuenzaniso, zvinogona kunge zvine muto wehove, shrimp, kana shrimp paste, izvo zvisingaendeke kune avo vane hove kana shellfish allergies.

Migumisiro yakaipa

  • Kimchi inogona kuva nemigumisiro yakaipa kune vamwe vanhu zvichienderana nekugadzirira kwayo.
  • Inogona kunge yakakwira musodium, iyo inogona kunge isingakurudzirwe kune vanhu vane moyo une hutano kana sodium-inorambidzwa kudya.
  • Nemazinga akakwira eprobiotics, anogona kukonzera kuputika kana kugumbuka mudumbu.
  • Vanhu vanonzwa nekunaka kwakasimba vangasanakidzwa nekunakirwa.

Mhando

Sechinyakare, kimchi inogadzirwa nekabichi, asi miriwo yakasiyana-siyana inogona kutsiviwa kana kusanganiswa nemabikirwo anoshandisa mimwe miriwo, zvinonhuhwirira, kana zvimwe zvinowedzerwa. Mamwe mabikirwo anosanganisira hove kana nyama kuti iite ndiro huru. Mvura kimchi ishanduro yesopu inoshandiswa mumuto. Asi chinoita kimchi hwaro hwayo hwemiriwo yakaviriswa.

Kuchengetedza uye Kuchengetedza

Kuvirisa kunogona kuve kwakaoma kana zvasvika pakuchengetedza chikafu. Kimchi inotengwa muchitoro kana kuti yakagadzirwa kumba yakavharwa zvakanaka mugaba rakavharwa inogona kuchengetwa pamhepo tembiricha kusvika kwevhiki mushure mekuvhurwa. Yakachengetwa mufiriji, icharamba ichitsva kwemwedzi mitatu kusvika kumitanhatu. Iyo mabhakitiriya anobatsira ari kushanda uye kuvirisa maitiro ari kuenderera mberi, zvichiita kuti kuravira kuwedzere kuvava uye manyoro mushier nekufamba kwenguva. Izvi hazvirevi kuti chirongo chakashata chero bedzi chisina kunhuhwirira kusinganzwisisiki kana mold.

Kugadzirira

Maitiro acho haana kuoma kudaro.

  • Sarudza resipi rine muriwo semakabheji, radish, uye makarotsi.
  • Cheka muriwo kuita zvidimbu wozora nemunyu.
  • Siya miriwo mumunyu; mamwe mabikirwo anosanganisira mvura kwemaawa akati wandei kubvumira kuvirisa.
  • Bvisa mvura yakawandisa, wobva wawedzera zvinonhuwirira zvakaita sezvinotapira uye zvinonhuwira.
  • Shandira sendiro yepadivi nemupunga wakakangwa kana manoodles, kana kuti zviite kosi huru nekuwedzera hove, nyama, kana tofu.

Injury Medical Chiropractic uye Functional Medicine Clinic inotarisa uye inobata kukuvara uye kusingaperi kurwadziwa syndromes kuburikidza neako zvirongwa zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vatapi vedu vanoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega, kudzoreredza hutano uye kushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana munhu wacho achida kumwe kurapwa, achaendeswa kukiriniki kana chiremba anonyatsokodzera kwavari, sezvo Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, vadzidzisi vezvokudya, uye vadzidzisi vehutano kuti vape kliniki inobatsira zvikuru. marapirwo.


Kurapa Kwekudya


References

US Department of Agriculture. FoodData Central. (2017). Kimchi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/516912/nutrients

Higashikawa, F., Noda, M., Awaya, T., Nomura, K., Oku, H., & Sugiyama, M. (2010). Kuvandudzwa kwekuvhara uye kushanda kwechiropa nezvinomera-yakatorwa lactic acid mabhakitiriya: a maviri-mapofu, randomized muedzo. Zvokudya (Burbank, Los Angeles County, Calif.), 26 (4), 367–374. doi.org/10.1016/j.nut.2009.05.008

Olivares, M., Paz Díaz-Ropero, M., Gómez, N., Sierra, S., Lara-Villoslada, F., Martín, R., Miguel Rodríguez, J., & Xaus, J. (2006). Kushaikwa kwechikafu chekudya kwakaviriswa kunokonzera kudonha kwemuzvarirwo mhinduro yekudzivirira. Lactic acid mabhakitiriya anogona kurwisa immunological mhedzisiro yekunyima uku. The Journal of Dairy research, 73 (4), 492-498. doi.org/10.1017/S0022029906002068

National Institutes of Health Hofisi yeDietary Supplements. (2021). Vhitamini C: Pepa rechokwadi kune vashandi vehutano. Zvakatorwa kubva ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Jeong, JW, Choi, IW, Jo, GH, Kim, GY, Kim, J., Suh, H., Ryu, CH, Kim, WJ, Park, KY, & Choi, YH (2015). Anti-Inflammatory Effects of 3-(4′-Hydroxyl-3′,5′-Dimethoxyphenyl)Propionic Acid, Active Component yeKorean Cabbage Kimchi, muLipopolysaccharide-Stimulated BV2 Microglia. Nyaya yezvokudya zvemishonga, 18 (6), 677-684. doi.org/10.1089/jmf.2014.3275

Kim, H., Oh, SY, Kang, MH, Kim, KN, Kim, Y., & Chang, N. (2014). Kushamwaridzana pakati pe kimchi kutora uye asthma muKorea vakuru: yechina uye yechishanu Korea National Health uye Nutrition Examination Survey (2007-2011). Nyaya yezvokudya zvemishonga, 17 (1), 172-178. doi.org/10.1089/jmf.2013.3013