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?
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)
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.
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
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
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
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
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
Kwa anthu omwe ali ndi vuto la kugaya chakudya kapena matumbo, kodi kuwonjezera peppermint ku dongosolo lazakudya kungathandize kuthana ndi zizindikiro ndi chimbudzi?
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)
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
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
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
Eczema flare-ups imalumikizidwanso ndi nkhawa komanso nkhawa. Acupuncture yasonyezedwa kuti imachepetsa nkhawa ndi nkhawa, zomwe zingathandizenso kuthetsa zizindikiro za chikanga (Beate Wild et al., 2020).
Kutema mphini kumathandiza kukonza zowonongeka zotchinga pakhungu kapena mbali yakunja ya khungu yopangidwira kuteteza thupi. (Rezan Akpinar, Saliha Karatay, 2018)
Anthu omwe ali ndi chikanga amakhala ndi chotchinga chofooka cha khungu; phindu ili likhozanso kusintha zizindikiro. (National Eczema Association. 2023)
Anthu omwe ali ndi chikanga nthawi zambiri amakhala ndi chitetezo chokwanira kwambiri chomwe chimayambitsa matendawa.
Malinga ndi kafukufuku, acupuncture ingathandizenso kuwongolera chitetezo cha mthupi. (Zhiwen Zeng et al., 2021)
Kuwopsa
Kutema mphini nthawi zambiri kumawoneka ngati kotetezeka, koma pali zoopsa zina zomwe muyenera kuzidziwa. Zowopsa izi ndi izi: (Ruimin Jiao et al., 2020)
Jiao, R., Yang, Z., Wang, Y., Zhou, J., Zeng, Y., & Liu, Z. (2020). Kuchita bwino ndi chitetezo cha acupuncture kwa odwala omwe ali ndi atopic eczema: kuwunika mwadongosolo komanso kusanthula meta. Acupuncture mu mankhwala: magazini ya British Medical Acupuncture Society, 38 (1), 3-14. doi.org/10.1177/0964528419871058
Zeng, Z., Li, M., Zeng, Y., Zhang, J., Zhao, Y., Lin, Y., Qiu, R., Zhang, DS, & Shang, HC (2021). Zolemba Zomwe Zingatheke za Acupoint ndi Lipoti la Zotsatira za Acupuncture mu Atopic Eczema: Kuwunika Kwambiri. Maumboni owonjezera ndi mankhwala ena: eCAM, 2021, 9994824. doi.org/10.1155/2021/9994824
Wild, B., Brenner, J., Joos, S., Samstag, Y., Buckert, M., & Valentini, J. (2020). Acupuncture mwa anthu omwe ali ndi vuto lowonjezereka la kupsinjika maganizo-Zotsatira za mayesero oyendetsa mwachisawawa. PloS imodzi, 15(7), e0236004. doi.org/10.1371/journal.pone.0236004
Akpinar R, Karatay S. (2018). Zotsatira Zabwino za Acupuncture pa Atopic Dermatitis. International Journal of Allergy Medications 4:030. doi.org/10.23937/2572-3308.1510030
Kang, S., Kim, YK, Yeom, M., Lee, H., Jang, H., Park, HJ, & Kim, K. (2018). Acupuncture imathandizira zizindikiro za odwala omwe ali ndi vuto la atopic dermatitis wofatsa mpaka pakati: kuyesedwa koyambirira kosasinthika, koyendetsedwa ndi sham. Thandizo lothandizira mu zamankhwala, 41, 90-98. doi.org/10.1016/j.ctim.2018.08.013
Kodi kuphatikiza cactus wa nopal kapena prickly pear muzakudya kungathandize anthu omwe akuyesera kuchepetsa shuga m'magazi, kutupa, komanso ziwopsezo zokhudzana ndi matenda amtima ndi kagayidwe kachakudya?
Pactly peyala
Nopal, yemwe amadziwikanso kuti prickly pear cactus, ndi masamba omwe amatha kuwonjezeredwa zakudya akukonzekera kuonjezera kudya kwa fiber, mavitamini, mchere, ndi mankhwala opangidwa ndi zomera. Amamera ku US Southwest, Latin America, ndi Mediterranean. Mapadi, kapena ma nopales kapena cactus paddles, amakhala ndi mawonekedwe ngati therere komanso tartness pang'ono. Chipatso cha prickly pear cactus, chomwe chimatchedwa tuna mu Spanish, chimadyedwanso. (Yunivesite ya Arizona Cooperative Extension, 2019) Kaŵirikaŵiri amagwiritsidwa ntchito mu salsas wa zipatso, saladi, ndi mchere ndipo amapezeka ngati chowonjezera pa piritsi ndi mu mawonekedwe a ufa.
Nopal ndi yopatsa thanzi kwambiri, ilibe ma calories, mulibe mafuta, sodium, kapena cholesterol, komanso imakhala ndi fiber, mavitamini, minerals, ndi betalains. (Parisa Rahimi et al., 2019) Betalain ndi inki yomwe ili ndi anti-inflammatory properties. Mitundu yosiyanasiyana ya ulusi imapanga otsika ndondomeko ya glycemic (amayezera kuchuluka kwa chakudya chapadera chomwe chimakweza shuga m'magazi mukatha kudya) pafupifupi 32, kuwonjezera pazakudya zokomera shuga. (Patricia López-Romero et al., 2014)
Makampani
Nopal ili ndi zakudya zosiyanasiyana zopatsa thanzi, mavitamini, ndi mchere.
Nopal ili ndi ulusi wosungunuka komanso wosasungunuka, womwe umapindulitsa shuga wamagazi.
Lilinso ndi vitamini A, carotenoids, vitamini C, calcium, ndi mankhwala opangidwa ndi zomera monga phenols ndi betalains. (Karina Corona-Cervantes et al., 2022)
Kuwongolera shuga wamagazi
Kafukufuku wawunika kumwa pafupipafupi kwa nopal ndikuwonjezera kuwongolera shuga wamagazi. Kafukufuku wokhudza shuga wam'magazi adawunikidwa kuti akuwonjezera nopal ku chakudya cham'mawa chokhala ndi chakudya cham'mawa kwambiri kapena chakudya cham'mawa chokhala ndi mapuloteni ambiri a soya mwa anthu aku Mexico omwe ali ndi matenda amtundu wa 2. Kafukufukuyu adapeza kuti kudya ma nopales, pafupifupi 300 magalamu kapena 1.75 mpaka 2 makapu musanadye, kumatha kuchepetsa shuga wamagazi pambuyo pa chakudya / pambuyo pakudya. (Patricia López-Romero et al., 2014) Kafukufuku wakale anali ndi zotsatira zofanana. (Montserrat Bacardi-Gascon et al., 2007) Anthu adapatsidwa mwachisawawa kuti adye magalamu 85 a nopal ndi zosankha zitatu za m'mawa:
Chilaquiles - casserole yopangidwa ndi chimanga cha chimanga, mafuta a masamba, ndi nyemba za pinto.
Burritos - opangidwa ndi mazira, mafuta a masamba, ndi nyemba za pinto.
Quesadillas - opangidwa ndi tortilla ufa, tchizi wopanda mafuta ochepa, mapeyala, ndi nyemba za pinto.
The magulu omwe amapatsidwa kudya nopales anali ndi kuchepa kwa shuga m'magazi. Kunali:
Kuphatikiza kwa ulusi wosungunuka ndi wosasungunuka kumapindulitsa m'matumbo m'njira zosiyanasiyana. Ulusi wosungunuka ukhoza kukhala ngati prebiotic, kudyetsa mabakiteriya opindulitsa m'matumbo ndikuthandizira kuchotsa mafuta otsika a lipoprotein (LDL) m'thupi. Ulusi wosasungunuka umachulukitsa nthawi yodutsa, kapena momwe chakudya chimayendera mwachangu m'chigayo ndikupangitsa matumbo kukhala okhazikika. (Centers for Disease Control and Prevention, 2022) Pakuyesa kwakanthawi kochepa kwachipatala, ofufuza adapeza kusintha kwazizindikiro za matenda a matumbo mwa anthu omwe amawonjezera 20 ndi 30 magalamu a nopal fiber. (Jose M Remes-Troche et al., 2021) Kwa anthu omwe sanazolowere kudya zakudya zokhala ndi fibrous, zimatha kuyambitsa kutsekula m'mimba pang'ono, choncho tikulimbikitsidwa kuti muwonjezere kumwa pang'onopang'ono komanso ndi madzi okwanira kuti mupewe mpweya ndi kutupa.
Calcium yochokera ku zomera
Chikho chimodzi cha nopal chimapereka 244 milligrams kapena 24% ya zosowa za tsiku ndi tsiku za calcium. Calcium ndi mchere womwe umawonjezera thanzi la mafupa ndi mano. Zimathandizanso kuti mitsempha ya magazi ikhale yocheperapo komanso kukula, kugwira ntchito kwa minofu, kutsekeka kwa magazi, kufalitsa minyewa, komanso kupanga mahomoni. (National Institutes of Health. Office of Dietary Supplements 2024) Anthu omwe amatsatira zakudya zomwe siziphatikiza mkaka akhoza kupindula ndi magwero a calcium opangidwa ndi zomera. Izi zikuphatikizapo masamba a cruciferous monga kale, collards, ndi arugula.
Zabwino Zina
Kafukufuku wochitidwa pa nyama ndi machubu oyesera akuwonetsa kuti nopal ndi zotulutsa zatsopano zitha kuthandizira kuchepetsa triglycerides ndi cholesterol m'matenda a chiwindi okhudzana ndi kagayidwe ka steatotic kapena mafuta osayenera achulukana m'chiwindi. (Karym El-Mostafa et al., 2014) Mapindu ena omwe ali ndi umboni wochepa ndi awa:
Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). Betalains, inki yowuziridwa ndi chilengedwe, mu thanzi ndi matenda. Ndemanga zovuta mu sayansi yazakudya ndi zakudya, 59 (18), 2949-2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Zotsatira za nopal (Opuntia ficus indica) pa shuga wamagazi a postprandial, ma incretins, ndi antioxidant ntchito mwa odwala aku Mexico omwe ali ndi matenda a shuga a 2 atatha kudya kadzutsa kawiri kosiyanasiyana. Journal ya Academy of Nutrition and Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Kuthandizira Pathupi ndi Zakudya ndi Opuntia ficus-indica (Nopal) mwa Akazi Onenepa Kwambiri Kumakulitsa Umoyo Wathanzi Kupyolera mu Gut Microbiota Adjustment. Zakudya, 14(5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Kuchepetsa kuyankha kwa postprandial glycemic kwa nopales kumawonjezeredwa ku chakudya cham'mawa chaku Mexico. Chisamaliro cha matenda a shuga, 30 (5), 1264-1265. doi.org/10.2337/dc06-2506
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). Nopal cactus (Opuntia ficus-indica) monga gwero la bioactive mankhwala pazakudya, thanzi ndi matenda. Mamolekyulu (Basel, Switzerland), 19 (9), 14879-14901. doi.org/10.3390/molecules190914879
Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Zotsatira za peyala ya cactus (Opuntia ficus-indica) pa kulemera kwa thupi ndi ziwopsezo zamtima: kuwunika mwadongosolo komanso kusanthula kwa mayeso azachipatala osasintha. Zakudya (Burbank, Los Angeles County, Calif.), 31 (5), 640-646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Kuthandizira Pathupi ndi Zakudya ndi Opuntia ficus-indica (Nopal) mwa Akazi Onenepa Kwambiri Kumakulitsa Umoyo Wathanzi Kupyolera mu Gut Microbiota Adjustment. Zakudya, 14(5), 1008. doi.org/10.3390/nu14051008
Kwa anthu omwe ali ndi zakudya zopanda mafuta kapena zopatsa mphamvu zochepa, kuwongolera magawo ndikofunikira.
mafuta
Pafupifupi mafuta aliwonse odyedwa angagwiritsidwe ntchito popanga mayonesi, kupangitsa mafutawo kukhala chinthu chofunikira kwambiri pa thanzi la chophikiracho.
Mitundu yambiri yamalonda imapangidwa ndi mafuta a soya, omwe akatswiri ena azakudya amakhulupirira kuti akhoza kukhala ovuta chifukwa cha kuchuluka kwa mafuta a omega-6.
Mafuta a canola ali ndi omega-6 otsika kuposa mafuta a soya.
Nkhawa za mabakiteriya zimabwera chifukwa chakuti mayonesi wodzipangira kunyumba nthawi zambiri amapangidwa ndi mazira aiwisi a dzira.
Mayonesi wamalonda amapangidwa ndi mazira a pasteurized ndipo amapangidwa m'njira yotetezera.
Ma asidi, viniga, kapena madzi a mandimu angathandize kuti mabakiteriya ena asaipitse mayonesi.
Komabe, kafukufuku wina anapeza kuti mayonesi odzipangira okha angakhalebe ndi mabakiteriya a salmonella ngakhale kuti ali ndi ma asidi. (Junli Zhu et al., 2012)
Chifukwa cha izi, ena amakonda kuyika dzira m'madzi a 140 ° F kwa mphindi zitatu asanapange mayonesi.
Ngakhale kuti mayonesi ochepetsedwa amakhala ndi zopatsa mphamvu zochepa komanso mafuta ochepa kuposa mayonesi wamba, mafuta nthawi zambiri amasinthidwa ndi zowuma kapena shuga kuti asinthe mawonekedwe ndi kukoma.
Kwa anthu omwe amawonera chakudya chamafuta kapena shuga m'zakudya zawo, yang'anani chizindikiro chazakudya ndi zosakaniza musanasankhe mayonesi oyenera.
Thupi Mu Balance: Chiropractic, Fitness, ndi Nutrition
Zothandizira
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Zotsatira za Emulsion Intensity pa Mawonekedwe Osankhidwa a Sensory and Instrumental Texture of Full-Fat Mayonnaise. Zakudya (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Kukhathamiritsa kwamafuta ochepa komanso otsika a cholesterol kupanga mayonesi ndi mapangidwe apakati. Journal of Food Science and Technology, 54 (3), 591-600. doi.org/10.1007/s13197-016-2436-0
Zhu, J., Li, J., & Chen, J. (2012). Kupulumuka kwa Salmonella mumayendedwe apanyumba a mayonesi ndi ma asidi omwe amakhudzidwa ndi mtundu wa acidulant ndi zoteteza. Journal of Food Protection, 75 (3), 465-471. doi.org/10.4315/0362-028X.JFP-11-373
Institute of Medicine (US). Komiti Yogwiritsira Ntchito Malangizo a Zakudya., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Kupititsa patsogolo zakudya ndi thanzi la America : kuchokera ku malingaliro kupita ku zochita : lipoti la Komiti ya Dietary Guidelines Implementation, Food and Nutrition Board, Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
Kwa anthu omwe ali ndi ulcerative colitis, kodi chithandizo cha acupuncture chingapindulitse omwe ali ndi UC ndi zina zokhudzana ndi GI?
Acupuncture Kwa Ulcerative Colitis
Acupuncture amagwiritsidwa ntchito pochiza zizindikiro zokhudzana ndi ululu ndi kutupa. Kafukufuku akuwonetsa kuti zingathandize kuchepetsa kutupa ndi zizindikiro monga kutsegula m'mimba ndi kupweteka kwa m'mimba, zomwe zingathandize anthu omwe ali ndi matenda otupa. Anthu omwe ali ndi ulcerative colitis, an matenda otupa m'mimba/IBD kukhudza matumbo akuluakulu, angapeze kuti kutema mphini kumakhala kopindulitsa poyang'anira zizindikiro, kuphatikizapo ululu ndi zizindikiro za m'mimba. (Crohn's and Colitis Foundation, 2019)
Njira zogwirizanitsa ma acupoints zimapanga mphamvu, zomwe zimathandizira ku thanzi labwino.
Kusokonezeka kwa kayendedwe ka mphamvu kungayambitse kuvulala, matenda, kapena matenda.
Akalowetsedwa singano za acupuncture, mphamvu yoyenda ndi thanzi zimakhazikika.
ubwino
Acupuncture angagwiritsidwe ntchito pochiza matenda osiyanasiyana. Kafukufuku wasonyeza kuti kutema mphini kumatha kuchepetsa kutupa ndi zochitika za matenda mwa anthu omwe ali ndi IBD, monga UC ndi matenda a Crohn. Zingathandize ndi: (Gengqing Song et al., 2019)
Zizindikiro za ululu
Kusalinganika kwa ma microbiome m'matumbo
Kusagwira ntchito kwa m'matumbo
Ntchito yotchinga m'mimba
nkhawa
Kusokonezeka maganizo
Kafukufuku akuwonetsa kuti kugwiritsa ntchito acupuncture ndi kutentha, komwe kumadziwika kuti moxibustion, kumatha kusintha zizindikiro zingapo za GI kuphatikiza (Crohn's and Colitis Foundation, 2019)
Kafukufuku wasonyeza kuti kugwiritsa ntchito acupuncture pamodzi ndi moxibustion kumachepetsa kutupa kwa anthu omwe ali ndi matenda a Crohn ndi ulcerative colitis. (Crohn's and Colitis Foundation, 2019)
Kupsinjika ndi Maganizo
Matenda monga ulcerative colitis amatha kuyambitsa kukhumudwa komanso/kapena nkhawa. Acupuncture angagwiritsidwe ntchito kuthana ndi zizindikiro zokhudzana ndi kupsinjika maganizo ndi kusinthasintha maganizo ndipo angapindule ndi zovuta zamaganizo monga:Johns Hopkins Medicine. 2024)
Wilkinson J, Faleiro R. (2007). Acupuncture mu kasamalidwe ululu. Kupitiliza Maphunziro mu Anaesthesia, Chisamaliro Chachikulu ndi Zowawa. 7(4), 135-138. doi.org/10.1093/bjaceaccp/mkm021
