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Ubwino

Gulu la Clinic Wellness. Chinthu chofunika kwambiri pazochitika za msana kapena kupweteka kwa msana ndikukhalabe wathanzi. Ubwino wonse umaphatikizapo kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi moyenera, kuchita masewera olimbitsa thupi, kugona mokwanira, komanso kukhala ndi moyo wathanzi. Mawuwa agwiritsidwa ntchito m'njira zambiri. Koma zonse, tanthauzo ndi motere.

Ndi njira yozindikira, yodzitsogolera, komanso yosinthika kuti mukwaniritse zonse zomwe zingatheke. Ndi zamitundumitundu, zomwe zimaphatikiza moyo wamalingaliro / uzimu komanso malo omwe munthu amakhala. Ndi zabwino ndipo zimatsimikizira kuti zomwe timachita ndi zolondola.

Ndi njira yomwe anthu amazindikira ndikusankha kukhala ndi moyo wopambana. Izi zikuphatikizapo momwe munthu amathandizira ku chilengedwe / dera lake. Amafuna kumanga malo okhala athanzi komanso malo ochezera a pa Intaneti. Zimathandiza kupanga machitidwe a zikhulupiriro za munthu, zikhulupiliro, ndi malingaliro abwino a dziko.

Pamodzi ndi izi pamabwera ubwino wochita masewera olimbitsa thupi nthawi zonse, kudya zakudya zopatsa thanzi, kudzisamalira, komanso kudziwa nthawi yopita kuchipatala. Uthenga wa Dr. Jimenez ndi kuyesetsa kukhala oyenera, kukhala athanzi, komanso kukhala odziwa zomwe tasonkhanitsa zolemba, mabulogu, ndi makanema.

Limbikitsani Zizindikiro za Kudzimbidwa Ndi Kuyenda Mwachangu

Limbikitsani Zizindikiro za Kudzimbidwa Ndi Kuyenda Mwachangu

by | Matenda a m'mimba, Coaching Health

Kwa anthu omwe akukumana ndi kudzimbidwa kosalekeza chifukwa cha mankhwala, kupsinjika maganizo, kapena kusowa kwa fiber, kodi masewera olimbitsa thupi angathandize kulimbikitsa kuyenda kwamatumbo nthawi zonse?

Limbikitsani Zizindikiro za Kudzimbidwa Ndi Kuyenda Mwachangu

Kuyenda Chifukwa Chothandizira Kudzimbidwa

Kudzimbidwa ndi vuto wamba. Kukhala kwambiri, kumwa mankhwala, kupsinjika maganizo, kapena kusapeza ulusi wokwanira kungayambitse kusayenda kwamatumbo pafupipafupi. Kusintha kwa moyo kumatha kuwongolera nthawi zambiri. Imodzi mwa njira zothandiza kwambiri ndikuphatikizira kuchita masewera olimbitsa thupi nthawi zonse, kulimbikitsa matumbo kuti agwire mwachibadwa (Huang, R., et al., 2014). Izi zikuphatikizapo kuthamanga, yoga, madzi aerobics, ndi mphamvu kapena kuyenda mofulumira kuti muchepetse kudzimbidwa.

Kafukufuku

Kafukufuku wowunikira amayi azaka zapakati onenepa omwe anali ndi kudzimbidwa kosatha kwa milungu 12. (Tantawy, SA, et al., 2017)

  • Gulu loyamba linkayenda pa treadmill katatu pa sabata kwa mphindi 3.
  • Gulu lachiwiri silinachite zolimbitsa thupi.
  • Gulu loyamba linali ndi kusintha kwakukulu kwa zizindikiro zawo za kudzimbidwa komanso kuunika kwa moyo.

Kusalinganika kwa bakiteriya m'matumbo kumalumikizidwanso ndi vuto la kudzimbidwa. Kafukufuku wina adayang'ana kwambiri za momwe kuyenda mwachangu ndi masewera olimbitsa thupi kumalimbitsa minofu yapakati ngati matabwa pamapangidwe amatumbo a microbiota. (Morita, E., et al., 2019) Zotsatira zinasonyeza kuti masewera olimbitsa thupi monga mphamvu / kuyenda mofulumira kungathandize kuwonjezera matumbo Matenda a Bacteroides, mbali yofunika kwambiri ya mabakiteriya abwino m'matumbo. Kafukufuku wawonetsa zotsatira zabwino ngati anthu akuyenda mwachangu mphindi 20 tsiku lililonse. (Morita, E., et al., 2019)

Kuchita Zolimbitsa Thupi Kungathandize Kuchepetsa Kuopsa kwa Khansa ya Colon

Zochita zolimbitsa thupi zitha kukhala zoteteza kwambiri pakuchepetsa khansa ya m'matumbo. (National Cancer Institute. 2023) Ena amalingalira kuti kuchepetsa chiopsezo ndi 50%, ndipo kuchita masewera olimbitsa thupi kungathandizenso kupewa kubwereza pambuyo pa matenda a khansa ya m'matumbo, komanso 50% m'maphunziro ena kwa odwala omwe ali ndi khansa yamtundu wa II kapena III. (Schoenberg MH 2016)

  • Zotsatira zabwino kwambiri zidapezedwa pochita masewera olimbitsa thupi pang'ono, monga kuyenda mwamphamvu / mwachangu, pafupifupi maola asanu ndi limodzi pa sabata.
  • Imfa idachepetsedwa ndi 23% mwa anthu omwe adachita masewera olimbitsa thupi kwa mphindi 20 kangapo pa sabata.
  • Odwala omwe ali ndi khansa ya m'matumbo osagwira ntchito omwe adayamba kuchita masewera olimbitsa thupi atazindikira kuti ali ndi zotulukapo zabwino kwambiri kuposa anthu omwe adangokhala chete, zomwe zikuwonetsa kuti sikunachedwe kuyamba kuchita masewera olimbitsa thupi.Schoenberg MH 2016)
  • Odwala omwe anali okhudzidwa kwambiri anali ndi zotsatira zabwino kwambiri.

Kupewa Kutsekula m'mimba kokhudzana ndi masewera olimbitsa thupi

Ena othamanga ndi oyenda amakumana ndi colon yothamanga kwambiri, zomwe zimayambitsa matenda otsegula m'mimba kapena zotayirira, zomwe zimadziwika kuti runner's trots. Mpaka 50% ya othamanga opirira amakumana ndi vuto la m'mimba panthawi yochita masewera olimbitsa thupi kwambiri. (de Oliveira, EP et al., 2014) Njira zopewera zomwe zingatsatidwe zikuphatikizapo.

  • Osadya mkati mwa maola awiri mukuchita masewera olimbitsa thupi.
  • Pewani kumwa mowa wa khofi ndi madzi otentha musanachite masewera olimbitsa thupi.
  • Ngati mumakhudzidwa ndi lactose, pewani mkaka kapena gwiritsani ntchito Lactase.
  • Onetsetsani kuti thupi lili ndi madzi okwanira musanachite masewera olimbitsa thupi.
  • Hydrating panthawi yolimbitsa thupi.

Ngati mukuchita masewera olimbitsa thupi m'mawa:

  • Imwani pafupifupi makapu 2.5 amadzimadzi kapena chakumwa chamasewera musanagone.
  • Imwani pafupifupi makapu 2.5 amadzimadzi mukadzuka.
  • Imwaninso makapu 1.5 - 2.5 amadzimadzi mphindi 20-30 musanachite masewera olimbitsa thupi.
  • Imwani ma ounces 12-16 mphindi 5-15 zilizonse panthawi yolimbitsa thupi.

If kuchita masewera olimbitsa thupi kwa mphindi 90:

  • Imwani 12 - 16 fluid-ounce solution yokhala ndi 30-60 magalamu a chakudya, sodium, potaziyamu, ndi magnesium mphindi 5-15 zilizonse.

Thandizo la Aphunzitsi

Kudzimbidwa nthawi ndi nthawi kumatha ndi kusintha kwa moyo monga kuchuluka kwa fiber, masewera olimbitsa thupi, ndi madzi. Anthu omwe akukumana ndi ndowe zamagazi kapena hematochezia, posachedwapa ataya mapaundi 10 kapena kuposerapo, ali ndi kuchepa kwa magazi m'thupi, amayezetsa magazi obisika, kapena omwe ali ndi mbiri ya banja la khansa ya m'matumbo ayenera kuonana ndi dokotala kapena katswiri kuti achite zinazake. kuyezetsa matenda kuti muwonetsetse kuti palibe vuto lililonse kapena zovuta. (Jamshed, N. et al., 2011) Asanayambe kuyenda kukalandira chithandizo cha kudzimbidwa, anthu ayenera kuonana ndi achipatala kuti awone ngati kuli kotetezeka kwa iwo.

Ku Chiropractic Medical Chiropractic ndi Functional Medicine Clinic, madera athu omwe timachita nawo akuphatikizapo Wellness & Nutrition, Ululu Wosatha, Kuvulala Kwaumwini, Kusamalira Ngozi Yamagalimoto, Kuvulala Kwa Ntchito, Kupweteka Kwambiri, Kupweteka Kwambiri, Kupweteka kwa Pakhosi, Migraine Mutu, Kuvulala Kwa Masewera, Kwambiri. Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Ululu Wosatha, Kuvulala Kwambiri, Kuwongolera Kupanikizika, Kuchiza Mankhwala Ogwira Ntchito, ndi ndondomeko za chisamaliro chapakati. Timayang'ana kwambiri zomwe zimakuthandizani kuti mukwaniritse zolinga zabwino ndikupanga gulu lotukuka kudzera munjira zofufuzira komanso mapulogalamu athanzi. Ngati chithandizo china chikufunika, anthu adzatumizidwa ku chipatala kapena dokotala woyenerera kuvulala, chikhalidwe, ndi / kapena matenda awo.

Kuyesa kwa Poop: Chiyani? Chifukwa chiyani? ndi Motani?

Zothandizira

Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Zochita zolimbitsa thupi komanso kudzimbidwa kwa achinyamata aku Hong Kong. PloS imodzi, 9(2), e90193. doi.org/10.1371/journal.pone.0090193

Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Zotsatira za zochitika zolimbitsa thupi zomwe zikufunsidwa komanso kuwongolera zakudya kuti athe kuthana ndi kudzimbidwa kwa amayi azaka zapakati onenepa kwambiri. Matenda a shuga, metabolic syndrome ndi kunenepa kwambiri: Zolinga ndi chithandizo, 10, 513-519. doi.org/10.2147/DMSO.S140250

Morita, E., Yokoyama, H., Imai, D., Takeda, R., Ota, A., Kawai, E., Hisada, T., Emoto, M., Suzuki, Y., & Okazaki, K. (2019). Maphunziro a Aerobic Exercise ndi Kuyenda Bwino Kumawonjezera Ma Bacteroides M'matumbo mwa Amayi Okalamba Athanzi. Zakudya, 11(4), 868. doi.org/10.3390/nu11040868

National Cancer Institute. (2023). Kupewa kwa Khansa ya Colourectal (PDQ (R)): Mtundu Wodwala. Mu PDQ Cancer Information Summaries. www.cancer.gov/types/colorectal/patient/colorectal-prevention-pdq
www.ncbi.nlm.nih.gov/pubmed/26389376

Schoenberg MH (2016). Zochita Zathupi ndi Zakudya Zakudya mu Pulayimale ndi Kupewa Kwambiri kwa Khansa ya Colourectal. Mankhwala a Visceral, 32 (3), 199-204. doi.org/10.1159/000446492

de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Madandaulo a m'mimba pakuchita masewera olimbitsa thupi: kuchuluka, etiology, ndi malingaliro azakudya. Mankhwala amasewera (Auckland, NZ), 44 Suppl 1 (Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2

Jamshed, N., Lee, ZE, & Olden, KW (2011). Njira yodziwira matenda a kudzimbidwa kosatha kwa akuluakulu. Dokotala wabanja waku America, 84 (3), 299-306.

Chipatso Chowuma: Gwero Lathanzi ndi Lokoma la Ulusi ndi Zakudya Zomangamanga

Chipatso Chowuma: Gwero Lathanzi ndi Lokoma la Ulusi ndi Zakudya Zomangamanga

by | Zakudya, zakudya

Kodi kudziwa kukula kwake kungathandize kuchepetsa shuga ndi zopatsa mphamvu kwa anthu omwe amakonda kudya zipatso zouma?

Chipatso Chowuma: Gwero Lathanzi ndi Lokoma la Ulusi ndi Zakudya Zomangamanga

Zipatso Zouma

Zipatso zouma, monga cranberries, madeti, zoumba, ndi prunes, ndi zabwino chifukwa zimakhala nthawi yaitali ndipo zimakhala ndi thanzi labwino la fiber, minerals, ndi mavitamini. Komabe, zipatso zouma zimakhala ndi shuga wambiri komanso zopatsa mphamvu pakutumikira chifukwa zimataya mphamvu zikapanda madzi, zomwe zimapangitsa kuti zidye kwambiri. Ichi ndichifukwa chake kukula kwake kumafunika kuonetsetsa kuti munthu asadye kwambiri.

Kutumikira Kukula

Zipatso zimawumitsidwa mu dehydrators kapena kusiyidwa padzuwa kuti zisawonongeke mwachilengedwe. Iwo ali okonzeka pamene madzi ambiri atha. Kutayika kwa madzi kumachepetsa kukula kwa thupi, zomwe zimalola anthu kudya kwambiri, kuonjezera shuga ndi ma calories. Mwachitsanzo, pafupifupi mphesa 30 zimakwanira mu kapu imodzi yoyezera, koma zoumba 250 zimatha kudzaza kapu imodzi ikatha madzi. Zopatsa thanzi za zipatso zatsopano ndi zouma.

shuga

  • Mphesa khumi zili ndi ma calories 34 ndi pafupifupi 7.5 magalamu a shuga. (FoodData Central. US Department of Agriculture. 2018)
  • Zoumba makumi atatu zili ndi ma calories 47 ndi pansi pa 10 magalamu a shuga.
  • Shuga wachilengedwe wa mphesa amasiyanasiyana, kotero kuti mitundu yosiyanasiyana imatha kuyesedwa pazakudya.
  • Zipatso zina, monga cranberries, zimatha kukhala tart kwambiri, kotero shuga kapena timadziti ta zipatso amawonjezeredwa panthawi yowuma.

Njira Zogwiritsira Ntchito

Zipatso zatsopano zimatha kukhala ndi mavitamini ambiri, koma mchere ndi fiber zimasungidwa pakaumitsa. Zipatso zouma zimakhala zosunthika ndipo zitha kupangidwa kukhala gawo lazakudya zopatsa thanzi zomwe zingaphatikizepo:

Trail Mix

  • Sakanizani zipatso zouma, mtedza, ndi mbewu.
  • Yang'anirani kukula kwa gawo.

oatmeal

  • Sungunulani oatmeal pang'ono ndi zipatso zouma pang'ono kuti mudye chakudya cham'mawa chokoma komanso chathanzi.

Saladi

  • Sakanizani masamba akuda, masamba obiriwira, magawo atsopano a apulosi, cranberries zouma kapena zoumba, ndi tchizi.

Njira Yaikuru

  • Gwiritsani ntchito zipatso zouma ngati chophatikizira muzakudya zokoma.

Mapuloteni Bar M'malo

  • Zoumba, mabulosi abuluu zouma, tchipisi ta maapulo, ndi ma apricots zouma ndizosavuta komanso zimakhala nthawi yayitali kuposa zipatso zatsopano, zomwe zimapangitsa kuti zikhale zabwino kwambiri pakalibe mapuloteni.

Ku Chiropractic Medical Chiropractic ndi Functional Medicine Clinic, madera athu omwe timachita nawo akuphatikizapo Wellness & Nutrition, Ululu Wosatha, Kuvulala Kwaumwini, Kusamalira Ngozi Yamagalimoto, Kuvulala Kwa Ntchito, Kupweteka Kwambiri, Kupweteka Kwambiri, Kupweteka kwa Pakhosi, Migraine Mutu, Kuvulala Kwa Masewera, Sciatica Yoopsa, Scoliosis, Complex Herniated Discs, Fibromyalgia, Ululu Wosatha, Kuvulala Kwambiri, Kuwongolera Kupanikizika, Kuchiza Mankhwala Ogwira Ntchito, ndi ndondomeko za chisamaliro chapakati. Timayang'ana kwambiri zomwe zimakuthandizani kuti mukwaniritse zolinga zabwino ndikupanga gulu lotukuka kudzera munjira zofufuzira komanso mapulogalamu athanzi.

Chikoka cha Mankhwala Ogwira Ntchito Kupitilira Magulu

Zothandizira

FoodData Central. US Department of Agriculture. (2017). Zoumba. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. US Department of Agriculture. (2018). Mphesa, mtundu waku America (khungu loterera), yaiwisi. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. US Department of Agriculture. (2018). Mphesa, zofiira kapena zobiriwira (mtundu waku Europe, monga mbande za Thompson), zaiwisi. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients

Glycogen: Kulimbitsa Thupi ndi Ubongo

Glycogen: Kulimbitsa Thupi ndi Ubongo

by | zakudya, kuwonda

Kwa anthu omwe akuyamba kuchita masewera olimbitsa thupi, kulimbitsa thupi, komanso kuchita masewera olimbitsa thupi, kodi kudziwa momwe glycogen imagwirira ntchito kumathandizira kuchira?

Glycogen: Kulimbitsa Thupi ndi Ubongo

Glycogen

Thupi likafuna mphamvu, limakoka masitolo ake a glycogen. Zakudya zamafuta ochepa, zakudya za ketogenic komanso kuchita masewera olimbitsa thupi kwambiri kumachepetsa masitolo a glycogen, zomwe zimapangitsa kuti thupi lizipanga mafuta kuti likhale ndi mphamvu. Glycogen imaperekedwa kudzera muzakudya za munthu ndipo imagwiritsidwa ntchito kulimbikitsa ubongo, kuchita masewera olimbitsa thupi, ndi ntchito zina zathupi. Mamolekyu opangidwa kuchokera ku glucose amasungidwa makamaka m'chiwindi ndi minofu. Zomwe zimadyedwa, kangati, komanso kuchuluka kwa zochitika zimakhudza momwe thupi limasungira ndikugwiritsa ntchito glycogen. Kubwezeretsa glycogen mutatha kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi ndi gawo lofunikira pakuchira. Thupi limatha kusonkhanitsa glycogen mwachangu kuchokera kumalo osungira awa likafuna mafuta. Kudya zakudya zopatsa mphamvu zokwanira kuti mukwaniritse zolinga za thanzi lanu komanso magwiridwe antchito ndikofunikira kuti muchite bwino.

Ndi chiyani

  • Ndi thupi lomwe limasunga shuga kapena shuga.
  • Amasungidwa m'chiwindi ndi minofu.
  • Ndilo gwero lalikulu lamphamvu la thupi komanso lokonda kwambiri.
  • Amachokera ku chakudya ndi zakumwa.
  • Amapangidwa kuchokera ku mamolekyu angapo olumikizana a glucose.

Kupanga ndi Kusunga

Zakudya zambiri zodyedwa zimasinthidwa kukhala shuga, womwe umakhala gwero lalikulu lamphamvu m'thupi. Komabe, thupi likapanda kusowa mafuta, mamolekyu a shuga amakhala unyolo wolumikizana wa mayunitsi 12 mpaka XNUMX, kupanga molekyulu ya glycogen.

Zoyambitsa Njira

  • Kudya chakudya chokhala ndi ma carbohydrate kumawonjezera kuchuluka kwa shuga m'magazi poyankha.
  • Kuchuluka kwa shuga kumapangitsa kapamba kupanga insulini, timadzi timene timathandizira kuti maselo am'thupi atenge shuga kuchokera m'magazi kuti apange mphamvu kapena kusunga.
  • Kutsegula kwa insulin kumapangitsa chiwindi ndi minofu kupanga enzyme yotchedwa glycogen synthase, yomwe imagwirizanitsa unyolo wa shuga.
  • Ndi shuga wokwanira ndi insulin, mamolekyu a glycogen amatha kuperekedwa ku chiwindi, minofu, ndi maselo amafuta kuti asungidwe.

Popeza kuti glycogen yambiri imapezeka m'minofu ndi chiwindi, kuchuluka kwake komwe kumasungidwa m'maselowa kumasiyana malinga ndi kuchuluka kwa ntchito, kuchuluka kwa mphamvu zomwe zimatenthedwa popuma, komanso zakudya zomwe zimadyedwa. Minofu imagwiritsa ntchito glycogen yosungidwa m'thupi minofu, pamene glycogen yosungidwa m’chiŵindi imagawidwa m’thupi lonse, makamaka ku ubongo ndi msana.

Kugwiritsa Ntchito Thupi

Thupi limasintha shuga kukhala glycogen kudzera munjira yotchedwa glycogenesis. Panthawi imeneyi, ma enzymes osiyanasiyana amathandiza thupi kuphwanya glycogen mu glycogenolysis kuti thupi lizitha kugwiritsa ntchito. Magazi amakhala ndi kuchuluka kwa glucose okonzeka kupita nthawi iliyonse. Miyezo ya insulin imatsikanso pamene mulingo umayamba kuchepa, mwina chifukwa cha kusadya kapena kuwotcha shuga panthawi yolimbitsa thupi. Izi zikachitika, puloteni yotchedwa glycogen phosphorylase imayamba kuphwanya glycogen kuti ipatse thupi glucose. Glucose wochokera kuchiwindi glycogen amakhala mphamvu yayikulu m'thupi. Kuphulika kwamphamvu kwamphamvu kumagwiritsira ntchito glycogen, kaya panthawi yothamanga kapena kunyamula katundu. (Bob Murray, Christine Rosenbloom, 2018) Chakumwa chopatsa thanzi chopatsa thanzi chomwe chimakhala ndi ma carbohydrate ambiri chimatha kukupatsani mphamvu zochitira masewera olimbitsa thupi nthawi yayitali ndikuchira msanga. Anthu ayenera kudya zokhwasula-khwasula pambuyo polimbitsa thupi zokhala ndi chakudya chokwanira chamafuta ambiri kuti awonjezere masitolo a glycogen. Ubongo umagwiritsanso ntchito shuga kukhala mphamvu, ndi 20 mpaka 25% ya glycogen kupita ku ubongo. (Manu S. Goyal, Marcus E. Raichle, 2018) Kutopa m'maganizo kapena chifunga chaubongo kumatha kuchitika ngati simudya chakudya chokwanira. Malo osungiramo glycogen akatha chifukwa chochita masewera olimbitsa thupi kapena kusakwanira kwa ma carbs, thupi limatha kutopa komanso ulesi ndipo mwina kumangokhalira kukhumudwa komanso kugona. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)

zakudya

Zakudya zomwe zimadyedwa komanso kuchuluka kwa masewera olimbitsa thupi omwe munthu amachita zimakhudzanso kupanga glycogen. Zotsatira zake zitha kukhala zowopsa ngati munthu atsatira zakudya zochepa zama carb, pomwe ma carbohydrate, gwero lalikulu la kaphatikizidwe ka glucose, amaletsedwa mwadzidzidzi.

Kutopa ndi Chifunga cha Ubongo

  • Mukangoyamba kudya zakudya zokhala ndi ma carb ochepa, malo osungira glycogen m'thupi amatha kutha kwambiri ndipo anthu amatha kukumana ndi zizindikiro monga kutopa ndi chifunga muubongo. (Kristen E. D'Anci et al., 2009)
  • Zizindikiro zimayamba kuchepa thupi likasintha ndikukonzanso masitolo ake a glycogen.

Kulemera kwa Madzi

  • Kuonda kulikonse kumatha kukhala ndi zotsatira zomwezo pamasitolo a glycogen.
  • Poyamba, anthu akhoza kutsika mofulumira kulemera.
  • M'kupita kwa nthawi, kulemera kumawonjezeka ndipo mwina kuwonjezeka.

Chodabwitsacho ndi chifukwa cha kapangidwe ka glycogen, yemwenso ndi madzi. Kuthamanga kwa glycogen mofulumira kumayambiriro kwa zakudya kumayambitsa kuchepa kwa kulemera kwa madzi. M'kupita kwa nthawi, masitolo a glycogen amapangidwanso, ndipo kulemera kwa madzi kumabwereranso. Izi zikachitika, kuchepa thupi kumatha kukhazikika kapena kugwa. Kutaya mafuta kumatha kupitilirabe ngakhale kutha kwa nthawi yayitali.

Masewera olimbitsa thupi

Ngati mukuchita masewera olimbitsa thupi molimbika, pali njira zothandizira kupewa kuchepa kwa ntchito zomwe zingakhale zothandiza:

Carbo-loading

  • Ochita masewera ena amadya zakudya zopatsa mphamvu kwambiri asanachite masewera olimbitsa thupi kapena kupikisana.
  • Ma carbohydrate owonjezera amapereka mafuta ambiri.
  • Njirayi yasiya kukondedwa chifukwa imatha kubweretsa kulemera kwamadzi ochulukirapo komanso zovuta zam'mimba.

Glucose Gel

  • Ma gels amphamvu okhala ndi glycogen amatha kudyedwa kale kapena ngati pakufunika pazochitika kuti awonjezere kuchuluka kwa shuga m'magazi.
  • Mwachitsanzo, kutafuna mphamvu ndi othandizira othandizira othamanga kuti athandizire kuwonjezera magwiridwe antchito panthawi yayitali.

Zakudya Zochepa za Carb Ketogenic

  • Kudya zakudya zokhala ndi mafuta ambiri komanso ma carbohydrates ochepa kungapangitse thupi kukhala logwirizana ndi keto.
  • Munthawi imeneyi, thupi limayamba kupeza mafuta osungidwa kuti likhale ndi mphamvu ndipo limadalira pang'ono glucose kukhala mafuta.

Ku Injury Medical Chiropractic ndi Functional Medicine Clinic, opereka athu amagwiritsa ntchito njira yophatikizira kupanga mapulani osamalira munthu aliyense payekha, nthawi zambiri kuphatikiza mfundo za Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine. Cholinga chathu ndi kubwezeretsa thanzi ndi kugwira ntchito kwa thupi.

Sports Nutrition ndi Sports Dietician

Zothandizira

Murray, B., & Rosenbloom, C. (2018). Zofunikira za glycogen metabolism kwa makochi ndi othamanga. Ndemanga za zakudya, 76 (4), 243-259. doi.org/10.1093/nutrit/nuy001

Goyal, MS, & Raichle, ME (2018). Zofunikira za Glucose pakukula kwa Ubongo Wamunthu. Journal of Pediatric Gastroenterology and Nutrition, 66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875

Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Kudya kwamafuta ochepa kwambiri kumayambitsa kukhumudwa kwa metabolic: njira yotheka kusunga glycogen. American Journal of Physiology. Kuwongolera, kuphatikiza ndi kufananiza physiology, 313 (4), R347-R356. doi.org/10.1152/ajpregu.00067.2017

D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Zakudya zochepa zama carbohydrate - kuchepetsa thupi. Zotsatira pa kuzindikira ndi kusangalatsidwa. Kulakalaka, 52 (1), 96-103. doi.org/10.1016/j.appet.2008.08.009

Kufunika kwa Chakudya Chochiritsira Pambuyo pa Poyizoni wa Chakudya

Kufunika kwa Chakudya Chochiritsira Pambuyo pa Poyizoni wa Chakudya

by | Matenda a m'matumbo ndi m'matumbo, Coaching Health

Kodi kudziwa zakudya zoyenera kudya kungathandize anthu omwe akuchira poyizoni kubwezeretsa m'matumbo?

Kufunika kwa Chakudya Chochiritsira Pambuyo pa Poyizoni wa Chakudya

Poizoni Chakudya ndi Kubwezeretsa Thanzi la M'matumbo

Kupha poizoni m'zakudya kungakhale koopsa. Mwamwayi, nthawi zambiri zimakhala zofatsa komanso zazifupi ndipo zimatha maola ochepa mpaka masiku angapo (Centers for Disease Control and Prevention, 2024). Koma ngakhale zocheperako zimatha kuwononga m'matumbo, zomwe zimayambitsa nseru, kusanza, komanso kutsekula m'mimba. Ofufuza apeza kuti matenda a bakiteriya, monga poizoni wa zakudya, amatha kusintha mabakiteriya a m'matumbo. (Clara Belzer et al., 2014) Kudya zakudya zomwe zimalimbikitsa kuchira m'matumbo pambuyo poyipitsa chakudya kungathandize kuti thupi liziyenda bwino komanso kuti lizimva bwino mwachangu.

Zakudya Zoti Mudye

Zizindikiro za poyizoni wachakudya zitatha, wina angaganize kuti kubwereranso ku zakudya zamasiku onse kuli bwino. Komabe, matumbo akumana ndi zovuta zambiri, ndipo ngakhale zizindikiro zowopsa zatha, anthu amatha kupindulabe ndi zakudya ndi zakumwa zomwe zimakhala zosavuta m'mimba. Zakudya ndi zakumwa zomwe zimalangizidwa pambuyo poyipitsa chakudya ndi monga: (National Institute of Diabetes and Digestive and Kidney Diseases. 2019)

  • Gatorade
  • Pedialytes
  • Water
  • Tiyi wamchere
  • Msuzi wa nkhuku
  • Jelo
  • Maapulosi
  • Okonza
  • Chotupa
  • Mpunga
  • oatmeal
  • nthochi
  • Mbatata

Kuthira madzi pambuyo poyipitsa chakudya ndikofunikira. Anthu ayenera kuwonjezera zakudya zina zopatsa thanzi komanso zopatsa mphamvu, monga supu ya nkhuku, yomwe imathandiza chifukwa cha michere yake komanso madzi. Kutsekula m'mimba ndi kusanza komwe kumatsagana ndi matendawa kumatha kusiya thupi lopanda madzi kwambiri. Kubwezeretsanso zakumwa kumathandizira thupi kulowa m'malo otayika a electrolyte ndi sodium. Thupi likapatsidwanso madzi m'thupi ndipo limatha kuletsa zakudya zopanda thanzi, pang'onopang'ono yambitsani zakudya kuchokera muzakudya zanthawi zonse. Mukayambanso kudya mwachizolowezi pambuyo pobwezeretsa madzi m'thupi, kudya zakudya zazing'ono pafupipafupi, maola atatu kapena anayi aliwonse, kumalimbikitsidwa m'malo modya chakudya cham'mawa, chamasana, ndi chakudya chamadzulo tsiku lililonse. (Andi L. Shane et al., 2017) Posankha Gatorade kapena Pedialyte, kumbukirani kuti Gatorade ndi chakumwa chotsitsimula masewera ndi shuga wambiri, zomwe zingakwiyitse mimba yotupa. Pedialyte adapangidwa kuti azibwezeretsa madzi m'thupi akadwala komanso akadwala ndipo amakhala ndi shuga wocheperako, zomwe zimapangitsa kukhala njira yabwinoko. (Ronald J Maughan et al., 2016)

Pamene Poizoni Chakudya Ndi Chakudya Chachangu Choyenera Kupewa

Pa nthawi ya poizoni wa zakudya, anthu nthawi zambiri safuna kudya. Komabe, pofuna kupewa kukulitsa matendawa, anthu akulimbikitsidwa kupewa zotsatirazi pamene akudwala kwambiri (Ohio State University. 2019)

  • Zakumwa za caffeine ndi mowa zimatha kutaya madzi m'thupi.
  • Zakudya zamafuta ndi zakudya zamafuta ambiri zimakhala zovuta kugayidwa.
  • Zakudya ndi zakumwa zomwe zili ndi shuga wambiri zimatha kupangitsa kuti thupi lipange shuga wambiri komanso kufooketsa chitetezo cha mthupi. (Navid Shomali et al., 2021)

Nthawi Yochira Ndi Kuyambiranso Zakudya Zokhazikika

Kupha poizoni m'zakudya sikukhalitsa, ndipo zovuta zambiri zimathetsedwa pakangopita maola kapena masiku angapo. (Centers for Disease Control and Prevention, 2024) Zizindikiro zimatengera mtundu wa mabakiteriya. Anthu amatha kudwala pakangotha ​​mphindi zochepa atadya zakudya zomwe zili ndi kachilombo pakadutsa milungu iwiri. Mwachitsanzo, mabakiteriya a Staphylococcus aureus nthawi zambiri amayambitsa zizindikiro. Kumbali inayi, listeriosis imatha mpaka milungu ingapo kuti ipangitse zizindikiro. (Centers for Disease Control and Prevention, 2024) Anthu amatha kuyambiranso zakudya zomwe amadya nthawi zonse zizindikiro zikatha, thupi limakhala lopanda madzi okwanira ndipo amatha kusunga zakudya zopanda thanzi. (Andi L. Shane et al., 2017)

Analimbikitsa Gut Foods Post M'mimba Virus

Zakudya zopatsa thanzi zimatha kuthandiza kubwezeretsa m'matumbo microbiome kapena tizilombo tating’onoting’ono tomwe timadya m’chigayo. Kukhala ndi thanzi labwino m'matumbo microbiome ndikofunikira kuti chitetezo chamthupi chizigwira ntchito. (Emanuele Rinninella et al., 2019) Ma virus a m'mimba amatha kusokoneza mabakiteriya am'matumbo. (Chanel A. Mosby et al., 2022) Kudya zakudya zina kungathandize kuti matumbo asamayende bwino. Prebiotics, kapena ulusi wosagawanika wa zomera, ukhoza kuthandizira kuphwanya m'matumbo ang'onoang'ono ndikulola kuti mabakiteriya opindulitsa akule. Zakudya za prebiotic zimaphatikizapo:Dorna Davani-Davari et al., 2019)

  • Nyemba
  • Anyezi
  • tomato
  • Katsitsumzukwa
  • Nandolo
  • Honey
  • Mkaka
  • Nthochi
  • Tirigu, balere, rye
  • Adyo
  • Soya
  • Nyanja

Kuphatikiza apo, ma probiotics, omwe ndi mabakiteriya amoyo, angathandize kuwonjezera kuchuluka kwa mabakiteriya athanzi m'matumbo. Zakudya za probiotic zimaphatikizapo:Harvard Medical School, 2023)

  • Maapulo
  • Mkate wa Sourdough
  • Kombucha
  • Sauerkraut
  • Yogurt
  • Miso
  • Kefir
  • Kimchi
  • Tempeh

Ma Probiotics amathanso kutengedwa ngati chowonjezera ndipo amabwera m'mapiritsi, makapisozi, ufa, ndi zakumwa. Chifukwa ali ndi mabakiteriya amoyo, amafunika kusungidwa mufiriji. Othandizira zaumoyo nthawi zina amalimbikitsa kumwa ma probiotics mukachira matenda am'mimba. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Anthu akuyenera kukaonana ndi achipatala kuti awone ngati njirayi ndi yabwino komanso yathanzi.

Ku Injury Medical Chiropractic ndi Functional Medicine Clinic, timachiza kuvulala ndi ma syndromes opweteka kwambiri popanga mapulani amunthu payekha komanso ntchito zapadera zachipatala zomwe zimayang'ana kuvulala komanso kuchira kwathunthu. Ngati chithandizo china chikufunika, anthu adzatumizidwa ku chipatala kapena dokotala woyenerera kuvulala, chikhalidwe, ndi / kapena matenda awo.

Kuphunzira Zosintha Zakudya

Zothandizira

Centers for Disease Control and Prevention. (2024). Zizindikiro za poizoni wa chakudya. Zabwezedwa kuchokera www.cdc.gov/foodsafety/symptoms.html

Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). Mphamvu za microbiota poyankha matenda obwera. PloS imodzi, 9(7), e95534. doi.org/10.1371/journal.pone.0095534

National Institute of Diabetes and Digestive and Kidney Diseases. (2019). Kudya, kudya, ndi zakudya zopatsa thanzi. Zabwezedwa kuchokera www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning/eating-diet-nutrition

Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 Infectious Diseases Society of America Clinical Practice Guidelines for the Diagnosis and Management of Infectious Diarrhea. Matenda opatsirana achipatala : chofalitsidwa chovomerezeka cha Infectious Diseases Society of America, 65 (12), e45-e80. doi.org/10.1093/cid/cix669

Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Kuyesa kosasinthika kuti awone zomwe zingatheke za zakumwa zosiyanasiyana kuti zikhudze chikhalidwe cha hydration: chitukuko cha beverage hydration index. Magazini ya American of Clinical Nutrition, 103 (3), 717-723. doi.org/10.3945/ajcn.115.114769

Ohio State University. Kacie Vavrek, M., RD, CSSD Ohio State University. (2019). Zakudya zomwe muyenera kupewa mukakhala ndi chimfine. health.osu.edu/wellness/exercise-and-nutrition/zakudya-zopewa-ndi-flu

Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Zowopsa za kuchuluka kwa glucose pachitetezo cha chitetezo chamthupi: kuwunika kosinthidwa. Biotechnology and applied biochemistry, 68(2), 404–410. doi.org/10.1002/bab.1938

Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). Kodi Healthy Gut Microbiota Composition ndi chiyani? Kusintha kwa Ecosystem muzaka zonse, chilengedwe, kadyedwe, ndi matenda. Ma Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014

Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Kulumikizana ndi ma virus a mammalian enteric amasintha kapangidwe ka membrane wakunja ndi zomwe zili ndi mabakiteriya a commensal. Journal of extracellular vesicles, 11 (1), e12172. doi.org/10.1002/jev2.12172

Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Tanthauzo, Mitundu, Magwero, Njira, ndi Ntchito Zachipatala. Zakudya (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092

Harvard Medical School. (2023). Momwe mungapezere ma probiotics ambiri. www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics

National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Chithandizo cha tizilombo gastroenteritis. Zabwezedwa kuchokera www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis/treatment

Chitsogozo Chokwanira cha Ufa wa Almond ndi Chakudya cha Almond

Chitsogozo Chokwanira cha Ufa wa Almond ndi Chakudya cha Almond

by | Zakudya, zakudya

Kwa anthu omwe amadya zakudya zokhala ndi ma carbohydrate ochepa kapena omwe akufuna kuyesa ufa wina, kodi kuphatikiza ufa wa amondi kungathandize pakuyenda bwino kwawo?

Chitsogozo Chokwanira cha Ufa wa Almond ndi Chakudya cha Almond

Ufa wa Amondi

Ufa wa amondi ndi chakudya cha amondi ndi njira zopanda gluteni m'malo mwa tirigu m'maphikidwe ena. Amapangidwa pogaya maamondi ndipo amatha kugulidwa atakonzedwa kapena kupangidwa kunyumba ndi makina opangira chakudya kapena chopukusira. Ufawu uli ndi mapuloteni ambiri komanso wochepa kwambiri kuposa ufa wina wopanda gluten.

Ufa wa Almond ndi Chakudya cha Almond

Ufa umapangidwa ndi amondi blanched, kutanthauza kuti khungu lachotsedwa. Chakudya cha amondi chimapangidwa ndi ma almond onse kapena blanched. Kusasinthasintha kwa onse awiri kuli ngati chakudya cha chimanga kusiyana ndi ufa wa tirigu. Nthawi zambiri amatha kugwiritsidwa ntchito mosinthana, ngakhale kugwiritsa ntchito ufa wa blanched kutulutsa zotsatira zoyenga bwino, zocheperako. Ufa wapamwamba wa amondi ndi wabwino pophika makeke koma ndizovuta kupanga kunyumba. Itha kupezeka m'masitolo ogulitsa kapena kuyitanitsa pa intaneti.

Zakudya Zam'madzi ndi Zopatsa mphamvu

Chikho chimodzi cha ufa wopangidwa ndi malonda chili ndi:

  • 12 magalamu a chakudya chonse
  • 6 magalamu a fiber
  • 12 magalamu a mapuloteni
  • 24 magalamu a mafuta
  • 280 zopatsa mphamvu (USDA FoodData Central. 2019)
  1. Mndandanda wa glycemic wa ufa wa amondi ndi wochepera 1, zomwe zikutanthauza kuti siziyenera kukhala ndi zotsatira zochepa pakukweza kuchuluka kwa shuga m'magazi.
  2. Mlozera wapamwamba wa glycemic wa ufa wa tirigu ndi 71, ndipo ufa wa mpunga ndi 98.

Kugwiritsa ntchito Almond Flour

Amalimbikitsidwa kuti apange gluten mwachangu mkate maphikidwe, monga opanda gluteni:

  • Muffin
  • Mkate wa dzungu
  • Zikondamoyo
  • Maphikidwe ena a keke

Anthu amalimbikitsidwa kuti ayambe ndi Chinsinsi chomwe chasinthidwa kale ufa wa amondi ndikudzipangira okha. Chikho cha ufa wa tirigu chimalemera pafupifupi ma ounces atatu, pamene chikho cha ufa wa amondi chimalemera pafupifupi ma ola 3. Izi zipangitsa kusiyana kwakukulu muzinthu zowotcha. Ufawu ndi wopindulitsa powonjezera zakudya ku zakudya.

Zakudya za Almond

  • Chakudya cha amondi chikhoza kuphikidwa ngati polenta kapena grits monga shrimp ndi grits.
  • Ma cookies amatha kukhala opanda gluteni ndi chakudya cha amondi.
  • Mabisiketi a almond atha kupangidwa, koma samalani ndi Chinsinsi.
  • Chakudya cha amondi chikhoza kugwiritsidwa ntchito popangira nsomba za mkate ndi zakudya zina zokazinga, koma ziyenera kusamalidwa kuti zisapse.
  • Chakudya cha amondi sichivomerezedwa pa mkate womwe umafuna mtanda weniweni wokhala ndi gluten wokhazikika, monga ufa wa tirigu.
  • Mazira ochulukirapo amafunikira pophika chakudya cha amondi kuti apange gluten mu ufa.

Kusintha maphikidwe kuti m'malo mwa ufa wa amondi m'malo mwa ufa wa tirigu kungakhale kovuta komwe kumafunikira kuyesa ndi zolakwika zambiri.

Kuzindikira

Ma amondi ndi mtedza wamtengo, chimodzi mwazinthu zisanu ndi zitatu zomwe anthu ambiri amadya. (Anaphylaxis UK. 2023) Ngakhale mtedza si mtedza wamtengo, ambiri omwe ali ndi vuto la mtedza amathanso kukhala ndi vuto la amondi.

Kudzipangira Inueni

Ikhoza kupangidwa mu blender kapena purosesa ya chakudya.

  • Chisamaliro chiyenera kutengedwa kuti chisagaye motalika kwambiri, kapena chidzakhala batala wa amondi, womwe ungagwiritsidwenso ntchito.
  • Onjezerani pang'ono pang'ono ndikugwedeza mpaka mutayika chakudya.
  • Sungani ufa wosagwiritsidwa ntchito nthawi yomweyo mufiriji kapena mufiriji chifukwa umatha msanga ngati utasiyidwa.
  • Ma amondi ndi okhazikika pa alumali, ndipo ufa wa amondi suli, choncho ndi bwino kuti mugaye zomwe zimafunikira pa Chinsinsi.

Sitolo Yogulidwa

Malo ambiri ogulitsa zakudya zathanzi amagulitsa ufa wa amondi, ndipo masitolo ambiri akusunga chifukwa chakhala chodziwika bwino cha gluten. Ufa wopakidwa ndi chakudya umayambanso kutseguka ndipo uyenera kusungidwa mufiriji kapena mufiriji ukatsegula.

Integrative Medicine

Zothandizira

USDA FoodData Central. (2019). Ufa wa Almond. Zabwezedwa kuchokera fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients

Anaphylaxis UK. (2023). Zowona Zam'thupi (Anaphylaxis UK Tsogolo lowala la anthu omwe ali ndi chifuwa chachikulu, Nkhani. www.anaphylaxis.org.uk/factsheets/

Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Matebulo apadziko lonse a glycemic index ndi glycemic load values ​​2021: kuwunika mwadongosolo. Magazini ya American of Clinical Nutrition, 114 (5), 1625-1632. doi.org/10.1093/ajcn/nqab233

Ubwino Wogona Ndi Pilo Pakati Pa Miyendo

Ubwino Wogona Ndi Pilo Pakati Pa Miyendo

by | Kugona Ukhondo

Kwa anthu omwe ali ndi ululu wamsana, kodi kugona ndi pilo pakati pa mawondo awo kapena pansi pa mawondo kungabweretse mpumulo pamene akugona?

Ubwino Wogona Ndi Pilo Pakati Pa Miyendo

Gona Ndi Pilo Pakati Pa Miyendo

Othandizira zaumoyo angalimbikitse kuti anthu omwe ali ndi ululu wammbuyo chifukwa cha mimba kapena zinthu monga herniated disc ndi sciatica kugona ndi pilo pakati pa miyendo yawo. Kugona ndi pilo pakati pa miyendo kungathandize kuthetsa ululu wammbuyo ndi m'chiuno, chifukwa malowa amathandiza kuti chiuno ndi chiuno chikhale chokhazikika. Kukonzekera bwino kwa msana kungathandize kuthetsa kupsinjika kwa msana ndi ululu.

Ubwino

Ubwino wina wa kugona ndi pilo pakati pa mawondo.

Chepetsani Kupweteka Kwa Msana ndi M'chiuno

Pogona pambali, msana, mapewa, ndi chiuno zimatha kupotoza kuti zikhalebe ndi malo chifukwa chapakati pa mphamvu yokoka ndi yokwezeka, zomwe zimayambitsa kusakhazikika. (Gustavo Desouzart et al., 2015) Kuyika pilo pakati pa mawondo kungathandize kusunga bata ndi kuchepetsa ululu wammbuyo ndi m'chiuno. (Gustavo Desouzart et al., 2015) Pilo imalepheretsa malo a pelvis mwa kukweza mwendo pang'ono pamwamba. Izi zimachepetsa kupanikizika kwa msana ndi m'chiuno, zomwe zingathandize kuchepetsa ululu ndikupangitsa kugona bwino.

Chepetsani Zizindikiro za Sciatica

Kupweteka kwa mitsempha ya sciatica kumayenda kuchokera kumunsi kumbuyo kutsika mwendo umodzi chifukwa cha mitsempha ya msana yomwe ili kumunsi kumbuyo. (American Academy of Orthopedic Surgeons, 2021) Kugona ndi pilo pakati pa mawondo kungathandize kuchepetsa zizindikiro ndi kumverera. Mtsamiro pakati pa miyendo ungathandize kupewa kupotoza msana, kuzungulira msana, kapena kupendeketsa chiuno pamene mukugona.

Chepetsani Zizindikiro za Herniated Disc

Diski ya herniated imatha kukakamiza minyewa ya msana, zomwe zimayambitsa kupweteka komanso dzanzi. (Penn Medicine. 2024) Kugona pambali kumatha kukulitsa ululu wa herniated disc; komabe, kuyika pilo pakati pa mawondo kumapangitsa kuti pelvis ikhale yosalowerera ndale ndipo imalepheretsa kuzungulira kwa msana. Kugona kumbuyo ndi pilo pansi pa mawondo kungathandizenso kuchepetsa kupanikizika pa disc. (Yunivesite ya Central Florida. ND)

Limbikitsani Kukhazikika

Kukhalabe ndi thanzi labwino mutakhala kapena kuyimirira ndikofunikira ku thanzi la neuromusculoskeletal komanso kupewa kuvulala. Kuyanjanitsa bwino pakugona kungathandize kusintha kaimidwe (Doug Cary et al., 2021). Malinga ndi kafukufuku wina, anthu amathera nthawi yoposa theka la nthawi yawo akugona cham’mbali. (Eivind Schjelderup Skarpsno et al., 2017) Kugona m'mbali ndi mwendo wam'mwamba nthawi zambiri kumagwera kutsogolo, zomwe zimapangitsa kuti chiuno chikhale chopendekera kutsogolo chomwe chimawonjezera kupanikizika m'chiuno ndi msana. Udindo umenewu umasokoneza kayendedwe kachilengedwe ka thupi. (Doug Cary et al., 2021) Kuyika pilo pakati pa mawondo kumapangitsa kuti munthu agone bwino pokweza mwendo wapamwamba ndikulepheretsa kupita patsogolo. (University of Rochester Medical Center. 2024)

Pregnancy

Kupweteka kwam'mimba kumbuyo ndi m'chiuno ndi chifukwa cha: (Danielle Casagrande et al., 2015)

  • Kulemera kwakukulu kumabweretsa kupanikizika kowonjezereka pamagulu.
  • Kusintha kwakukulu pakati pa mphamvu yokoka.
  • Kusintha kwa mahomoni kumapangitsa kuti minofu yolumikizana ikhale yofewa.

Amayi oyembekezera omwe ali ndi ululu wa m'chiuno kapena m'mbuyo nthawi zambiri amalangizidwa kuti azigona ndi pilo pakati pa mawondo awo kuti athetse ululu ndi kusamva bwino. Madokotala amavomereza kuti kugona kumanzere ndi malo abwino kwambiri ogona mu trimester yachiwiri ndi yachitatu. Udindo umenewu umapangitsa kuti magazi aziyenda bwino kwa mayi ndi mwana komanso amathandizira kugwira ntchito kwa impso. (Standford Medicine, 2024) Kuyika pilo pakati pa mawondo kungathandize kuchepetsa kupanikizika pamagulu ndikuthandiziranso kusunga malo ogona kumanzere. (O'Brien LM, Warland J. 2015) (Standford Medicine, 2024) Mitsamiro ikuluikulu yoberekera yochirikiza pamimba ndi m’munsi imatha kupereka chitonthozo.

Funsani azaumoyo za kugona ndi pilo pakati pa mawondo kuti muwone ngati kuli koyenera kwa inu.

Nchiyani Chimayambitsa Disc Herniation?

Zothandizira

Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Zotsatira za malo ogona pa ululu wammbuyo mwa okalamba ochita masewera olimbitsa thupi: phunziro loyendetsa ndege. Ntchito (Kuwerenga, Misa), 53(2), 235–240. doi.org/10.3233/WOR-152243

American Academy of Orthopedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases-conditions/sciatica

Penn Medicine. (2024). Matenda a Herniated disc. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders

Yunivesite ya Central Florida. (ND). Malo abwino ogona a ululu wam'munsi (komanso woyipitsitsa). UFC Health Services. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/

Cary, D., Jacques, A., & Briffa, K. (2021). Kuwunika maubwenzi pakati pa kaimidwe ka kugona, kudzutsa zizindikiro za msana ndi ubwino wa kugona: phunziro lachigawo. PloS imodzi, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582

Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Malo ogona komanso mayendedwe ausiku otengera ma accelerometer aulere: kuyanjana ndi kuchuluka kwa anthu, moyo wawo, komanso zizindikiro za kusowa tulo. Chilengedwe ndi sayansi ya kugona, 9, 267-275. doi.org/10.2147/NSS.S145777

University of Rochester Medical Center. (2024). Kugona bwino kumathandiza msana wanu. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460

Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Ululu Wam'mbuyo ndi Kupweteka kwa M'chiuno Pamimba. The Journal of the American Academy of Orthopedic Surgeons, 23 (9), 539-549. doi.org/10.5435/JAAOS-D-14-00248

Standford Medicine. (2024). Malo ogona pa nthawi ya mimba. Standford Medicine Children's Health. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238

O'Brien, LM, Warland, J. (2015). Malo ogona a amayi: tikudziwa chiyani tikupita? BMC Kubadwa kwa Mimba, 15, Article A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4

Peppermint: Njira Yachilengedwe Yothetsera Matenda Opweteka a M'matumbo

Peppermint: Njira Yachilengedwe Yothetsera Matenda Opweteka a M'matumbo

by | Matenda a m'matumbo ndi m'matumbo, zakudya

Kwa anthu omwe ali ndi vuto la kugaya chakudya kapena matumbo, kodi kuwonjezera peppermint ku dongosolo lazakudya kungathandize kuthana ndi zizindikiro ndi chimbudzi?

Peppermint: Njira Yachilengedwe Yothetsera Matenda Opweteka a M'matumbo

Peppermint

Poyambirira kulimidwa ku England, mankhwala a peppermint adadziwika posachedwa ndipo amalimidwa masiku ano ku Europe ndi Kumpoto kwa Africa.

Momwe Amagwiritsidwira Ntchito

  • Mafuta a peppermint amatha kutengedwa ngati tiyi kapena mawonekedwe a capsule.
  • Funsani dokotala kapena katswiri wazachipatala yemwe ali ndi chilolezo kuti mudziwe mlingo woyenera wa kapisozi.

Kwa Irritable Bowel Syndrome

Peppermint amatengedwa ngati tiyi pochiza matenda ambiri am'mimba. Amadziwika kuti amachepetsa kupanga gasi m'matumbo. Masiku ano, ofufuza amazindikira kuti peppermint ndi yothandiza pa matenda opweteka a m'mimba akagwiritsidwa ntchito ngati mafuta. (N. Alammar et al., 2019) Mafuta a peppermint avomerezedwa kuti agwiritsidwe ntchito ndi odwala a IBS ku Germany. Komabe, a FDA sanavomereze peppermint ndi mafuta kuti athetse vuto lililonse, koma adalemba kuti peppermint ndi mafuta ndizotetezeka. (ScienceDirect, 2024)

Kuyanjana ndi Mankhwala Ena

  • Anthu omwe amamwa lansoprazole kuti achepetse asidi am'mimba amatha kusokoneza kupaka kwa enteric makapisozi ena amafuta a peppermint. (Taofikat B. Agbabiaka et al., 2018)
  • Izi zitha kuchitika pogwiritsa ntchito ma H2-receptor antagonists, proton pump inhibitors, ndi maantacid.

Zokambirana zina zomwe zingatheke ndi izi: (Benjamin Kligler, Sapna Chaudhary 2007)

  • Amitriptyline
  • Cyclosporine
  • haloperidol
  • Kutulutsa kwa peppermint kumatha kuwonjezera kuchuluka kwa seramu ya mankhwalawa.

Ndibwino kuti tikambirane za kuyanjana kwa mankhwala ndi wothandizira zaumoyo musanayambe mankhwala owonjezera ngati mutamwa mankhwalawa.

Pregnancy

  • Peppermint sikulimbikitsidwa kugwiritsidwa ntchito pa nthawi ya mimba kapena anamwino.
  • Sizikudziwika ngati zingakhudze mwana wosabadwayo.
  • Sizikudziwika ngati zingakhudze mwana woyamwa.

Momwe Mungagwiritsire Ntchito Herb

Izi sizodziwika, koma anthu ena amadwala peppermint. Mafuta a peppermint sayenera kupakidwa kumaso kapena kuzungulira mucous nembanemba (National Center for Complementary and Integrative Health. 2020). Kugwiritsa ntchito mitundu yambiri, monga tiyi ndi mafuta, sikuvomerezeka chifukwa kungayambitse mavuto.

  • Chifukwa a FDA samawongolera zowonjezera monga peppermint ndi ena, zomwe zili mkati mwake zitha kukhala zosiyanasiyana.
  • Zowonjezera zitha kukhala ndi zinthu zovulaza kapena zilibe zomwe zimagwira ntchito konse.
  • Ichi ndichifukwa chake kufunafuna ma brand odziwika bwino ndikudziwitsa gulu lazaumoyo la munthu pazomwe akutengedwa kumalimbikitsidwa kwambiri.

Itha kukulitsa zovuta zina ndipo sayenera kugwiritsidwa ntchito ndi:

  • Anthu omwe ali ndi vuto la mtima. (National Center for Complementary and Integrative Health. 2020)
  • Anthu omwe ali ndi vuto lalikulu la chiwindi.
  • Anthu omwe ali ndi kutupa kwa ndulu.
  • Anthu omwe ali ndi vuto la bile ducts.
  • Anthu omwe ali ndi mimba.
  • Anthu omwe ali ndi gallstones ayenera kukaonana ndi achipatala kuti awone ngati kuli kotetezeka.

Zotsatira Zotsatira

  • Mafuta amatha kuyambitsa kukhumudwa m'mimba kapena kuyaka.
  • Makapisozi okutidwa ndi Enteric angayambitse kumverera koyaka mu rectum. (Brooks D. Cash et al., 2016)

Ana ndi Makanda

  • Peppermint idagwiritsidwa ntchito pochiza colic kwa makanda koma sikuvomerezeka masiku ano.
  • Mankhwala a menthol mu tiyi kungayambitse makanda ndi ana aang'ono kutsamwitsidwa.
  • Chamomile ikhoza kukhala njira ina. Funsani azachipatala kuti awone ngati kuli kotetezeka.

Pambuyo pa Kusintha: Chiropractic ndi Integrative Healthcare

Zothandizira

Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Zotsatira za mafuta a peppermint pa matenda opweteka a m'mimba: kusanthula meta kwa data yomwe yaphatikizidwa. BMC yothandizira ndi mankhwala ena, 19(1), 21. doi.org/10.1186/s12906-018-2409-0

ScienceDirect. (2024). Mafuta a Peppermint. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D.

Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Kuchuluka kwa kuyanjana kwa mankhwala-herb ndi mankhwala-supplement mwa akuluakulu: kafukufuku wamagulu osiyanasiyana. The British Journal of General Practitioners : Journal of the Royal College of General Practitioners, 68(675), e711-e717. doi.org/10.3399/bjgp18X699101

Kligler, B., & Chaudhary, S. (2007). Peppermint mafuta. Dokotala wabanja waku America, 75 (7), 1027-1030.

National Center for Complementary and Integrative Health. (2020). Peppermint mafuta. Zabwezedwa kuchokera www.nccih.nih.gov/health/peppermint-oil#safety

Cash, BD, Epstein, MS, & Shah, SM (2016). Dongosolo Latsopano Loperekera Mafuta a Peppermint Ndi Njira Yothandiza Ya Zizindikiro Zam'matumbo Osautsa. Matenda a m'mimba ndi sayansi, 61 (2), 560-571. doi.org/10.1007/s10620-015-3858-7

Khanna, R., MacDonald, JK, & Levesque, BG (2014). Mafuta a peppermint ochizira matenda opweteka a m'mimba: kuwunika mwadongosolo komanso kusanthula meta. Journal of Clinical Gastroenterology, 48 (6), 505-512. doi.org/10.1097/MCG.0b013e3182a88357