Coaching Health imaphatikizapo mlangizi ndi wothandizira zaumoyo yemwe amathandizira ndikuthandizira anthu kukhala ndi thanzi labwino komanso kumva bwino kupyolera mu makonda pulogalamu ya chakudya ndi moyo yomwe imakwaniritsa zosowa zawo ndi zolinga zawo.
Kuphunzitsa zaumoyo sikungoyang'ana pa chakudya chimodzi kapena njira imodzi yamoyo.
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 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 akuyang'ana kuti azikometsera zakudya zawo, kodi tsabola wa jalapeno angapereke chakudya, ndi kukhala gwero labwino la mavitamini?
Jalapeño Pepper Nutrition
Jalapeños ndi imodzi mwa mitundu yambiri ya tsabola yomwe imagwiritsidwa ntchito kutsindika kapena kukongoletsa ndi kuwonjezera kutentha kwa mbale. Tsabolayi nthawi zambiri imakololedwa ndikugulitsidwa ikakhala yobiriwira koma imasanduka yofiira ikakhwima. Tsatanetsatane wa kadyedwe kake ka tsabola wa jalapeno wa magalamu 14. (FoodData Central. US Department of Agriculture. 2018)
Ma calories - 4
mafuta - 0.05 g;
Sodium - 0.4 milligrams
Zakudya zopatsa mphamvu - 0.5 g
fiber - 0.4 g
Shuga - 0.6 g
Mapuloteni - 0.1-g
Zakudya
Tsabola za Jalapeno zili ndi chakudya chochepa kwambiri ndipo sizingayesedwe ndi njira yokhazikika ya GI. (Fiona S. Atkinson et al., 2008)
6 magalamu amafuta mu kapu imodzi amakhala ndi glycemic yotsika kwambiri, kutanthauza kuti tsabola samakweza shuga m'magazi mwachangu kapena kupangitsa kuti insulini iyankhe. (Mary-Jon Ludy et al., 2012)
mafuta
Jalapeños ali ndi mafuta ochepa omwe nthawi zambiri amakhala opanda unsaturated.
mapuloteni
Tsabolayo si gwero lovomerezeka la mapuloteni, chifukwa ali ndi mapuloteni osakwana gramu imodzi mu kapu yodzaza ndi ma jalapenos odulidwa.
Mavitamini ndi Maminolo
Tsabola imodzi ili ndi pafupifupi mamiligalamu 16 a vitamini C, pafupifupi 18% ya malipiro a tsiku ndi tsiku / RDA.
Jalapeños ndi gwero labwino la vitamini A, yemwe amathandiza khungu ndi maso.
Mu 1/4 chikho chodulidwa tsabola wa jalapeno, anthu amapeza pafupifupi 8% ya vitamini A yovomerezeka tsiku lililonse kwa amuna ndi 12% kwa amayi.
Jalapeños alinso gwero la mavitamini B6, K, ndi E.
Ubwino wa Zaumoyo
Mapindu ambiri azaumoyo akuti amabwera chifukwa cha capsaicin chomwe ndi chinthu chomwe chimatulutsa kutentha kwa tsabola, kuphatikizapo kuchepetsa ululu ndi kuyabwa potsekereza neuropeptide yomwe imatumiza zizindikirozo ku ubongo. (Andrew Chang et al., 2023)
Mpumulo Wopweteka
Kafukufuku akuwonetsa kuti capsaicin - zowonjezera kapena mafuta odzola / zonona - zimatha kuthetsa ululu wa mitsempha ndi mafupa. (Andrew Chang et al., 2023)
Chepetsani Chiwopsezo cha Matenda a Mtima
Kafukufuku wa anthu omwe ali ndi cholesterol yotsika ya HDL yathanzi, omwe ali pachiwopsezo matenda a mtima / CHD, adawonetsa kuti capsaicin zowonjezera zowonjezera ziwopsezo za CHD. (Yu Qin et al., 2017)
Chepetsani Kutupa
Vitamini C m'thupi tsabola imagwira ntchito ngati antioxidant, zomwe zikutanthauza kuti imatha kukonza ma cell owonongeka ndi kupsinjika kwa okosijeni ndikuchepetsa kutupa.
Ena amawonjezera jalapenos ku smoothies chifukwa cha zokometsera zokometsera.
Iwo angagwiritsidwe ntchito zosiyanasiyana maphikidwe kwa anawonjezera kutentha ndi tanginess.
Chiropractic, Fitness, ndi Nutrition
Zothandizira
FoodData Central. US Department of Agriculture. (2018). Tsabola, jalapeno, yaiwisi.
Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Ma tebulo apadziko lonse a glycemic index ndi glycemic load values: 2008. Chisamaliro cha matenda a shuga, 31 (12), 2281-2283. doi.org/10.2337/dc08-1239
Ludy, MJ, Moore, GE, & Mattes, RD (2012). Zotsatira za capsaicin ndi capsiate pa mphamvu ya mphamvu: kuunikanso mozama komanso kusanthula kwamaphunziro mwa anthu. Mphamvu zamagetsi, 37(2), 103-121. doi.org/10.1093/chemse/bjr100
National Institutes of Health Office of Dietary Supplements. (2021). Vitamini C: Zowonadi kwa Akatswiri azaumoyo.
Chang A, Rosani A, Quick J. Capsaicin. [Kusinthidwa 2023 May 23]. Mu: StatPearls [Intaneti]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Zikupezeka kuchokera: www.ncbi.nlm.nih.gov/books/NBK459168/
Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). Capsaicin Supplementation Zowonjezera Zowopsa za Matenda a Mtima mwa Anthu Omwe Ali ndi Miyeso Yotsika ya HDL-C. Zakudya, 9(9), 1037. doi.org/10.3390/nu9091037
American Academy of Allergy Asthma ndi Immunology. (2017). Funsani Katswiri: Pepper Allergy.
Nyama yakuda ndi yachitsulo kwambiri kuposa yoyera.
Ubwino wa Zaumoyo
Imathandizira Kusunga Minofu
Sarcopenia, kapena kuwonongeka kwa minofu, nthawi zambiri kumabweretsa kufooka kwa anthu okalamba.
Kupeza mapuloteni okwanira pa chakudya chilichonse ndikofunikira kuti achikulire azikhalabe ndi minofu komanso kuyenda.
Turkey ikhoza kuthandizira kutsata malangizo omwe amalimbikitsa kudya nyama yowonda 4-5 pa sabata kuti mukhale ndi thanzi la minofu ndi ukalamba. (Anna Maria Martone, et al., 2017)
Amachepetsa Diverticulitis Flare-Ups
Diverticulitis ndi kutupa kwa m'matumbo. Zakudya zomwe zimakhudza chiopsezo cha diverticulitis ndi monga:
Kudya nyama yofiira yokhala ndi mafuta ambiri - kumawonjezera chiopsezo.
Ochita kafukufuku adaphunzira amuna a 253 omwe ali ndi matenda a diverticulitis ndipo adatsimikiza kuti m'malo mwa nyama imodzi yofiira ndi nkhuku kapena nsomba kumachepetsa chiopsezo cha diverticulitis ndi 20%. (Yin Cao et al., 2018)
Zolepheretsa za kafukufukuyu ndi zoti nyama zomwe zimadya zinalembedwa mwa amuna okha, kudya kwake kunali kodziwonetsera yekha, ndipo kuchuluka kwa kudya nthawi zonse sikunalembedwe.
Zitha kukhala zothandiza m'malo mwa aliyense yemwe ali pachiwopsezo cha diverticulitis.
Amateteza Anemia
Turkey imapereka zakudya zofunika m'maselo a magazi.
Turkey ndi njira yowonda kuposa nyama zina za sodium, makamaka ngati khungu lichotsedwa ndikuphika mwatsopano.
Turkey imakhalanso ndi amino acid arginine.
Arginine ingathandize kuti mitsempha ikhale yotseguka komanso yomasuka ngati kalambulabwalo wa nitric oxide. (Patrick J. Skerrett, 2012)
Nthendayi
Matenda a nyamakazi amatha kuchitika pa msinkhu uliwonse. A Turkey ziwengo ndi zotheka ndipo mwina kugwirizana ndi ziwengo kwa mitundu ina ya nkhuku ndi nyama wofiira. Zizindikiro zingaphatikizepo: (American College of Allergy, Asthma & Immunology. 2019)
Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Kuchita Zolimbitsa Thupi ndi Mapuloteni: Njira Yogwirizana Yotsutsana ndi Sarcopenia. BioMed Research International, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama komanso chiopsezo cha diverticulitis pakati pa amuna. Gut, 67 (3), 466-472. doi.org/10.1136/gutjnl-2016-313082
Kwa anthu omwe akufuna kuwonjezera ma antioxidant, fiber, ndi mavitamini, kodi kuwonjezera makangaza pazakudya zawo kungathandize?
Makangaza
Makangaza amatha kukulitsa zakudya zosiyanasiyana, kuyambira chakudya cham'mawa mpaka cham'mbali mpaka chakudya chamadzulo, ndi kusakaniza kwawo kokoma pang'ono, kutsekemera, ndi kuphwanyidwa kwa njere zawo.
Ubwino wa Zaumoyo
Zipatso zapezeka kuti ndi gwero labwino la mavitamini, fiber, ndi antioxidants. Chipatso chaching'ono chili ndi:
FoodData Central. US Department of Agriculture. (2019) Makangaza, yaiwisi.
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Mphamvu paumoyo wa makangaza. Kafukufuku wapamwamba wa biomedical, 3, 100. doi.org/10.4103/2277-9175.129371
Mphunzitsi wa zaumoyo ndi munthu amene amathandiza kukonza ndi kulinganiza mbali zosiyanasiyana za moyo wa munthu kuti aphunzire kukhala ndi thanzi labwino.
Adzathandiza kuthana ndi zotchinga pamene akulimbana.
Mphunzitsi wa zaumoyo amamvetsera ndikupereka chithandizo pa zolinga za munthu aliyense.
Mphunzitsi wa zaumoyo alipo mpaka cholinga chikakwaniritsidwe.
Oyenera
Ndikofunikira kuwonetsetsa kuti opereka omwe akuganiziridwa ali ndi ziyeneretso zofunika. Chifukwa mapulogalamu ena opereka ziphaso amapereka chidwi kwambiri pazakudya zinazake, tikulimbikitsidwa kuti tidziwe zomwe zikufunika musanasankhe mphunzitsi wa zaumoyo. Ophunzitsa zaumoyo safuna digiri ya kuyunivesite, komabe, ziphaso zambiri zimagwirizana ndi makoleji ndipo zimakhala ndi mayanjano amaphunziro omwe amayenerera maphunziro awo ndikulandila makoleji. Maphunziro oti akhale mphunzitsi wa zaumoyo ali ndi izi: (Shivaun Conn, Sharon Curtain 2019)
Health
Fitness
Kukonzekera kwa cholinga
Coaching concepts
Malingaliro a zakudya
Kufunsana kolimbikitsa
Kusamalira maganizo
Kusintha makhalidwe
Zitsanzo za Zolinga Zaumoyo
Kuphunzitsa zaumoyo si njira imodzi yokha. Wothandizira zaumoyo wamkulu kapena dokotala amapereka chidziwitso ndi ndondomeko yachipatala, ndipo mphunzitsi wa zaumoyo amathandiza kutsogolera ndi kumuthandiza munthuyo kupyolera mu ndondomekoyi. Komabe, kulemba ntchito mphunzitsi wa zaumoyo sikutanthauza matenda kuti agwiritse ntchito ntchito. Zitsanzo zochepa za zolinga zaumoyo zomwe aphunzitsi azaumoyo amakumana nazo ndi izi:
Kupeza mphunzitsi wosinthika komanso wosavuta kumathandizira kukhala ndi ubale wabwino ndi mphunzitsi / kasitomala.
Kuwunika ndi Chithandizo cha Multidisciplinary
Zothandizira
Perlman, AI, & Abu Dabrh, AM (2020). Kuphunzitsa Zaumoyo ndi Zaumoyo Popereka Zofunikira za Odwala Masiku Ano: Chiyambi Chaogwira Ntchito Zaumoyo. Kupita patsogolo kwapadziko lonse pazaumoyo ndi zamankhwala, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Curtain, S. (2019). Kuphunzitsa zaumoyo ngati njira yamankhwala azachipatala mu chisamaliro choyambirira. Magazini ya ku Australia ya General Practice, 48 (10), 677-680. doi.org/10.31128/AJGP-07-19-4984
