Limbikitsani kugwira ntchito bwino kwa chiwindi ndi impso
Ndiziyani?
Zowonjezera ufa wobiriwira ndi mitundu ya mavitamini, mchere, fiber, antioxidants, phytochemicals, ndi mankhwala ena a bioactive.
Amachokera ku zipatso, ndiwo zamasamba, zitsamba, ndi algae kuti aziphatikiza zosakaniza kuti zikhale zowonjezera. (Giulia Lorenzoni et al., 2019)
Mavitamini
Chifukwa maufa ambiri obiriwira amakhala ndi zosakaniza, kuchuluka kwa michere kumakhala kwakukulu. Zowonjezera ufa wobiriwira zitha kuonedwa ngati vitamini ndi mchere. Nthawi zambiri amakhala ndi:
Mavitamini A, C, ndi K
Iron
mankhwala enaake a
kashiamu
antioxidants
Mavitamini ndi mchere omwe amalangizidwa tsiku ndi tsiku angakhale othandiza kwa anthu omwe alibe mwayi wopeza kapena omwe akufuna kuwonjezera zakudya zawo ndi zakudya zowonjezera.
Energy
Ma phytochemicals omwe amapezeka mu zipatso ndi ndiwo zamasamba awonetsedwa kuti amathandizira mphamvu. Maphunziro okhudza zotsatira zawo pakuchita bwino kwa thupi ndi kupirira kwadzetsa zotsatira zabwino. Ofufuza adapeza kuti ma phytonutrients monga omwe ali mu ufa wobiriwira adathandizira kuonjezera mphamvu, kupititsa patsogolo mphamvu, kuchepetsa kulingalira kwa kutopa, kukumbukira kukumbukira, ndi kuchepetsa nthawi yochira. (Nicolas Monjotin et al., 2022)
Thanzi Labwino
Ufa wobiriwira uli ndi ulusi wambiri wosungunuka komanso wosasungunuka, womwe umapangitsa kuti munthu azimva kukhuta komanso kukhuta mukatha kudya ndipo ndizofunikira kuti chimbudzi chizikhala bwino komanso kuyenda m'matumbo pafupipafupi. Kudya zakudya zokhala ndi fiber zambiri kumalumikizidwa ndi kuwongolera shuga m'magazi komanso kusintha kwamitundu yosiyanasiyana yamatumbo a microbiota. Zinthuzi ndizofunikira kuti thupi likhale lolemera komanso kuchepetsa chiopsezo cha matenda aakulu, mwachitsanzo, mtundu wa 2 shuga. (Thomas M. Barber et al., 2020) Mankhwala a phytochemicals, kuphatikizapo flavonoids, awonetsedwa kuti ali ndi zotsatira zochiritsira pa gasi, kutupa, kudzimbidwa, ndi kutsekula m'mimba komwe kumagwirizanitsidwa ndi IBS. Ma phytonutrients ena awonetsedwa kuti achepetse zizindikiro zina za ulcerative colitis. (Nicolas Monjotin et al., 2022)
Ntchito ya Immune System
Zowonjezera zowonjezera ufa wobiriwira zawonetsa kuthekera kosunga chitetezo chamthupi ndi kuchepetsa kutukusira ndi ma antioxidant awo. Mafuta obiriwira omwe ali ndi zitsamba zam'madzi kapena algae ali olemera mu phytochemical ndi poly-unsaturated mafuta acids omwe ali ndi antioxidant katundu kuti achepetse kutupa ndi kuteteza kuwonongeka kwa okosijeni kwa maselo. (Agnieszka Jaworowska, Aliza Murtaza 2022) Kuyesedwa kosasinthika kunapeza kuti zipatso, mabulosi, ndi masamba a ufa amaphatikizana kuti achepetse okosijeni ndi kuchepetsa kutupa, chifukwa cha phytochemicals yomwe imapezeka mu zipatso ndi ndiwo zamasamba.Manfred Lamprecht et al., 2013)
Kuchotsedwa
Chiwindi ndi impso ndi ziwalo zazikulu za detoxification zachilengedwe. Chiwindi chimathandiza kuti thupi litenge zakudya kuchokera ku zakudya zomwe zadyedwa komanso kuchotsa zinyalala ndi poizoni kudzera mu impso. (National Library of Medicine. 2016) Zomera zimakhala zodzaza ndi antioxidants ndi phytochemicals zomwe zimateteza chiwindi ndi impso ku kuwonongeka kwakukulu kwaufulu ndi kupsinjika kwa okosijeni. (Yong-Song Guan et al., 2015) Zowonjezera ufa wobiriwira zimapangidwa kuchokera ku zomera izi. Mukamamwa ufa wobiriwira, kumwa kwamadzi kumawonjezeka mwachilengedwe monga momwe ufa wobiriwira umasakanizidwa ndi ma 8 mpaka 12 amadzi.
Kaya osakanikirana, osakanikirana, kapena opangidwa kuti azigwedezeka, masamba a ufa ndi njira yabwino komanso yabwino yopezera mlingo wa tsiku ndi tsiku wa antioxidants, mavitamini, mchere, ndi zakudya zina.
Chakudya Chochiritsira: Kulimbana ndi Kutupa, Kukumbatira Ubwino
Zothandizira
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Zipatso ndi Zamasamba Zowonjezera Zowonjezera ndi Moyo Wamoyo Wamtima: Kubwereza Mwadongosolo Kuchokera ku Public Health Perspective. Journal of Clinical Medicine, 8 (11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Umboni Wachipatala Waubwino wa Phytonutrients mu Human Healthcare. Zakudya, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Ubwino Waumoyo wa Dietary Fibre. Zopatsa thanzi, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Seaweed Derived Lipids Ndi Zomwe Zingatheke Zotsutsana ndi Kutupa: Kubwereza. International Journal of Environmental Research and Public Health, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Kuphatikizika ndi ufa wamadzimadzi ndikulimbitsa thupi kumachepetsa makutidwe ndi okosijeni ndi kutupa, ndikuwongolera ma microcirculation mwa amayi onenepa kwambiri: data yoyeserera mosasinthika. Magazini ya ku Britain ya Nutrition, 110 (9), 1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Intaneti]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Kodi chiwindi chimagwira ntchito bwanji? 2009 Sep 17 [Zosinthidwa 2016 Aug 22]. Zikupezeka kuchokera: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, YS, He, Q., & Ahmad Al-Shatouri, M. (2015). Thandizo Lothandizira ndi Njira Zina Zochiritsira Matenda a Chiwindi 2014. Umboni Wothandizira Umboni Wothandizira ndi Mankhwala Osiyanasiyana : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
Kwa anthu omwe ali ndi vuto la chiponde, kodi kupeza njira ina ya mtedza kungakhale kokhutiritsa ngati sangweji yeniyeni yotsekemera kapena yothimbirira ya peanut?
Njira Zina za Sandwichi ya Peanut Butter
Kwa anthu omwe sangathe kukhala ndi sangweji ya peanut butter chifukwa cha ziwengo, pali njira zina zokhutiritsa. Mafuta a mtedza wamtengo, batala wambewu, ndi nyama zokometsera zonse zimatha kukhutiritsa zilakolako za masangweji ndikupereka chakudya. Nazi zina zathanzi, zopatsa thanzi zomwe mungayesere:
Mafuta a mpendadzuwa wa mpendadzuwa ndi Jamu, Jelly, kapena Preserves
Batalawa amapangidwa kuchokera ku njere za mpendadzuwa.
Buluu wa Cashew pa Muffin wa Chingerezi wokhala ndi Zoumba
Batala uyu amapangidwa kuchokera ku ma cashews, mtedza wamtengo, kotero ndiwotetezeka kwa anthu omwe ali nawo chiponde koma osati kwa anthu omwe ali nawo chifuwa cha mtedza. (American Academy of Allergy, Asthma ndi Immunology. 2020)
Batala wa cashew pa muffin wotentha wa Chingerezi wokhala ndi zoumba pamwamba kuti awonjezere chitsulo amakumbukira mpukutu wa sinamoni.
Dzungu Seed Butter ndi Honey Sandwich
Dzungu batala amapangidwa kuchokera ku mnofu lalanje wa dzungu.
Dzungu mbewu batala amapangidwa ndi kuwotcha njere za dzungu ndi kuzipera kuti zifanane ndi batala.
Batala wambewu ukhoza kupakidwa pa mkate ndi kuthiridwa ndi uchi pamwamba kuti ukhale chakudya chopatsa thanzi komanso chokoma.
Lavine, E., & Ben-Shoshan, M. (2015). Kusagwirizana ndi mbewu ya mpendadzuwa ndi batala wa mpendadzuwa ngati njira yodziwitsira anthu. Kudziletsa, mphumu, ndi matenda a immunology: Official Journal of the Canadian Society of Allergy and Clinical Immunology, 11(1), 2. doi.org/10.1186/s13223-014-0065-6
Dipatimenti ya Zaulimi ku US: FoodData Central. Mbewu, batala wambewu ya mpendadzuwa, ndi mchere wowonjezera (Zimaphatikizapo zakudya za USDA's Food Distribution Program).
Sheehan, WJ, Taylor, SL, Phipatanakul, W., & Brough, HA (2018). Kuwonetseredwa kwa Chakudya Chachilengedwe: Kodi Chiwopsezo Chotani Chopezeka Pachipatala Chochokera ku Cross-Contact ndi Chiwopsezo Chotani Chodziwitsidwa. Journal of Allergy and Clinical Immunology. Pochita, 6 (6), 1825-1832. doi.org/10.1016/j.jaip.2018.08.001
Gorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Mafuta opangidwa ndi zomera. Journal of Food Science and Technology, 52 (7), 3965-3976. doi.org/10.1007/s13197-014-1572-7
Cousin, M., Verdun, S., Seynave, M., Vilain, AC, Lansiaux, A., Decoster, A., & Sauvage, C. (2017). Phenotypical mawonekedwe a chiponde-matupi ana osiyana ndi mtanda ziwengo mtedza mtengo ndi nyemba zina. Zovuta za Ana ndi Immunology: Buku lovomerezeka la European Society of Pediatric Allergy and Immunology, 28 (3), 245-250. doi.org/10.1111/pai.12698
Almond Board of California. Tchati chofananira chazakudya cha mtedza wamtengo.
American Academy of Allergy, Asthma ndi Immunology. Chilichonse chomwe muyenera kudziwa pazakudya za mtedza wamtengo.
Ubongo ndi thupi zimafunikira ma macronutrients omwe amaphatikiza chakudya, mafuta, ndi mapuloteni mulingo woyenera kuti apatse mphamvu thupi. Pafupifupi theka la zopatsa mphamvu ziyenera kuchokera ku chakudya, 30% mafuta, ndi 20% kuchokera ku mapuloteni. Chakudya mphamvu kachulukidwe ndi kuchuluka kwa mphamvu, woimiridwa ndi chiwerengero cha ma calories, muyeso yeniyeni ya kulemera kwake.
Food Energy Density
Kuchuluka kwa mphamvu kumatsimikiziridwa ndi kuchuluka kwa ma macronutrients - mapuloteni, mafuta, chakudya, fiber, madzi.
Zakudya zokhala ndi mphamvu zambiri zimakhala ndi zopatsa mphamvu zambiri pakudya.
Zakudya zokhala ndi fiber yambiri komanso madzi zimakhala ndi kachulukidwe kakang'ono.
Zakudya zokhala ndi mafuta ambiri zimakhala ndi mphamvu zambiri.
Chitsanzo cha chakudya chokhala ndi mphamvu zambiri ndi donut chifukwa cha kuchuluka kwa kalori kuchokera ku shuga, mafuta, ndi kukula kwazing'ono.
Chitsanzo cha chakudya chopanda mphamvu zambiri ndi sipinachi chifukwa chili ndi zopatsa mphamvu zochepa chabe mu mbale yonse ya masamba a sipinachi yaiwisi yaiwisi.
Zakudya Zonenepa Kwambiri
Zakudya zokhala ndi mphamvu zambiri zimakhala ndi ma calories / mphamvu zambiri pa gramu imodzi. Nthawi zambiri amakhala ndi mafuta ambiri komanso otsika m'madzi. Zitsanzo za zakudya zopatsa mphamvu ndi izi:
Mkaka wodzaza mafuta
Butter
Tchizi
Nati batala
Zakudya zamafuta a nyama
Masamba owuma
Makulidwe a sauces
mtedza
Mbewu
Zakudya zokhala ndi michere yochepa ndizo:
Maswiti
Zakudya zokazinga kwambiri
tchipisi cha batala
pastry
Okonza
Chips
Zakudya monga soups ndi zakumwa zimatha kukhala zamphamvu kwambiri kapena zotsika mphamvu kutengera zomwe zili. Msuzi wokhala ndi msuzi wokhala ndi ndiwo zamasamba nthawi zambiri umakhala wocheperako pomwe soups wothira mafuta amakhala ndi mphamvu zambiri. Mkaka wopanda mafuta ndi wocheperako kuposa mkaka wamba, ndipo soda yazakudya imakhala yocheperako kuposa soda wamba.
Zakudya Zochepa Zopanda Mphamvu
Zakudya zokhala ndi mphamvu zochepa zimakhala ndi ulusi wambiri wobiriwira komanso masamba okongola.
Zakudya zokhala ndi mphamvu zochepa nthawi zambiri zimakhala ndi michere yambiri, zomwe zikutanthauza kuti zimakhala ndi michere yambiri pakukula kwake.
Zipatso zambiri, zipatso, ndi ndiwo zamasamba zili ndi ma calories ochepa, zimakhala ndi fiber zambiri, ndipo zimakhala ndi mavitamini ndi mchere.
Zakudya zokhala ndi madzi ambiri monga zipatso za citrus ndi mavwende nthawi zambiri sizikhala ndi mphamvu zambiri.
Zakudya zochepa zama calorie nthawi zambiri zimakhala ndi mphamvu zochepa, koma osati nthawi zonse.
Ndikofunikira kuwerenga zolemba zazakudya kuti mudziwe kuchuluka kwa ma calories omwe akuperekedwa tsiku lililonse.
Management kulemera
Kuwongolera kulemera ndikuwona kuchuluka kwa ma calories omwe amatengedwa komanso kuchuluka kwa ma calories omwe amawotchedwa.
Fernandez, Melissa Anne, ndi André Marette. "Ubwino Wathanzi Wophatikiza Yogurt ndi Zipatso Kutengera Ma Probiotic ndi Prebiotic Properties." Kupita patsogolo pazakudya (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114
Horgan, Graham W et al. "Zotsatira zamagulu osiyanasiyana azakudya pakudya mphamvu mkati ndi pakati pa anthu." European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1
Hubbard, Gary P et al. "Kuwunika mwadongosolo kutsatiridwa ndi zakudya zopatsa thanzi m'kamwa." Zakudya zachipatala (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020
Prentice, AM. "Kusintha kwamafuta am'zakudya ndi kuchuluka kwa mphamvu ndi zotsatirapo zake pakuyenda kwa gawo lapansi komanso kudya." The American Journal of Clinical Nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S
Slesser, M. "Mphamvu ndi Chakudya." Basic Life Sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15
Specter, SE et al. "Kuchepetsa kachulukidwe ka ayisikilimu sikutengera kuvomerezedwa kapena kubweza chindapusa pambuyo powonekera mobwerezabwereza." European Journal of Clinical Nutrition Vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627
Westerterp-Plantenga, M S. "Zotsatira za kuchulukana kwamphamvu kwa chakudya chatsiku ndi tsiku pakudya kwanthawi yayitali." Physiology & khalidwe vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030
The dongosolo lalikulu la mitsempha imatumiza uthenga pakati pa ubongo, minofu, ndi ziwalo kudzera mumizu 31 ya mitsempha kuchokera ku msana. Mizu ya mitsempha imeneyi imagwirizanitsidwa ndi minofu ndi ziwalo za thupi, kuonetsetsa kuti gawo lililonse la thupi likugwirizana ndi kumtunda ndi kumunsi. Zizindikiro za neuron zomwe zimafalitsidwa kudzera mumizu ya minyewa iyi zimapereka wachifundo ndi parasympathetic chizindikiro, kulola thupi ndi machitidwe ake kugwira ntchito moyenera. Komabe, kuvulala ndi tizilombo toyambitsa matenda zomwe zimakhudza mizu ya minyewa zimatha kupangitsa kuti ma neuron asasunthike, kuphatikiza minofu, minyewa, ndi ziwalo zofunika ndikupangitsa matenda aakulu ndi zizindikiro za ululu. Mwamwayi, kusintha kwakung'ono kwa zakudya ndi zowonjezera kungathandize kuchepetsa ululu wa mitsempha ndikusintha moyo wa munthu. Nkhaniyi ifotokoza za ululu wa mitsempha ndi zizindikiro zake, momwe zakudya ndi zowonjezera zowonjezera zingathandizire kuchepetsa, ndi mankhwala osagwiritsa ntchito opaleshoni omwe angathandize kubwezeretsa thupi ku ululu wa mitsempha. Timagwira ntchito ndi opereka chithandizo chamankhwala ovomerezeka omwe amagwiritsa ntchito chidziwitso chamtengo wapatali cha odwala athu kuti apereke chithandizo chosapanga opaleshoni cha ululu wa mitsempha pamodzi ndi zakudya ndi zowonjezera zomwe zingayambikenso. Timalimbikitsa odwala kuti azifunsa mafunso ofunikira ndikufunsira maphunziro kwa azachipatala omwe timalumikizana nawo za matenda awo. Dr. Jimenez, DC, amapereka chidziwitso ichi ngati ntchito yophunzitsa. chandalama
Kodi Kupweteka kwa Mitsempha Kumachitika Motani M'thupi?
Kodi mwakhala mukukumana ndi mapini ndi singano m'manja mwanu kapena kumapazi kapena kugwedezeka kosalekeza kwa minofu? Mwinamwake mukumva kupweteka kumtunda kapena kumunsi kwa malekezero anu. Ngati mwakhala ndi zomverera mthupi lanu lonse, zitha kukhala chifukwa cha kupweteka kwa mitsempha komwe kumakhudza dongosolo lanu la minofu ndi mafupa. Kafukufuku wasonyeza kupweteka kwa mitsempha nthawi zambiri kumachitika chifukwa cha zilonda kapena matenda omwe amakhudza dongosolo la ubongo la somatosensory. Izi zitha kuyambitsa kusalinganika kwa ma neuron ndikusokoneza chidziwitso chomwe chikupita ku ubongo. Dongosolo la somatosensory ndi lomwe limapangitsa kuti tizitha kumva, kukhudza, komanso kumva kupsinjika ndi kupweteka. Zikakhudzidwa ndi kuvulala kapena tizilombo toyambitsa matenda, chidziwitso chikhoza kusokonezeka mumsana ndi ubongo. Kafukufuku wowonjezera adawululidwa kuti ululu wa minyewa ukhoza kuyambitsidwa ndi mizu yoponderezedwa ya minyewa, zomwe zimapangitsa kupweteka kosalekeza kapena kwapakatikati komwe kumatha kufalikira kumadera osiyanasiyana ndikupangitsa kusintha kwamapangidwe komwe kumakhudza zotumphukira ndi zapakati. Izi zingayambitse zizindikiro zomwe zingasokoneze ntchito za thupi.
Zizindikiro za Kupweteka kwa Mitsempha
Kungakhale kupweteka kwa mitsempha ngati mukumva kupweteka kumtunda kapena m'munsi mwako. Kafukufuku wofufuza adawulula kuti mtundu uwu wa ululu ukhoza kuyambitsa zizindikiro zomwe zimamveka ngati kupweteka kwa minofu kapena ziwalo zanu, koma matenda a ubongo angayambitse. Kuopsa kwake komanso zizindikiro zake zimatha kusiyana munthu ndi munthu. Zizindikiro zina zodziwika bwino za kupweteka kwa mitsempha ndi monga:
Ululu wotchulidwa
Numbness
Kugwiritsa ntchito
Zofooka zamaganizidwe
Kuwonongeka kwa zomverera ndi magalimoto
Kutupa
Ululu kukhudza kuwala
Kupweteka kwa mitsempha ndi nkhani yofala kwa omwe ali ndi matenda aakulu, komanso kafukufuku amasonyeza kuti njira zopweteka za nociceptive ndi neuropathic zimagwirizanitsidwa. Mwachitsanzo, ululu wammbuyo ndi radiculopathy nthawi zambiri zimagwirizanitsidwa, zomwe zimayambitsa ululu wotchulidwa. Izi zikutanthauza kuti zolandilira zowawa zili pamalo osiyana ndi pomwe ululu unayambira. Komabe, pali njira zochepetsera zizindikiro za ululu wamtsempha ndikuthana ndi zomwe zimayambitsa vutoli.
Njira Yogwiritsira Ntchito Mankhwala- Kanema
Tiyerekeze kuti mukuvutika ndi ululu wa minyewa ndikuyesetsa kuthetsa zizindikirozo ndi kubwezeretsa thupi lanu. Ngakhale kusintha pang'ono kungathandize, mwina sikungapereke zotsatira zachangu. Komabe, mankhwala ogwira ntchito komanso osagwiritsa ntchito opaleshoni amatha kuthandizira kupweteka kwa mitsempha ndi zizindikiro zogwirizana. Vidiyo yomwe ili pamwambayi ikufotokoza momwe mankhwala ogwira ntchito ali otetezeka komanso amunthu payekha ndipo amatha kuphatikizidwa ndi mankhwala ena kuti alimbikitse minofu ndi mitsempha yozungulira. Pokhala osamala kwambiri za zosowa za thupi lanu, mutha kupeza mpumulo ku ululu wa mitsempha ndikuwongolera thanzi lanu lonse.
Zakudya Zopatsa Ululu Wa Mitsempha
Dr. Eric Kaplan, DC, FIAMA, ndi Dr. Perry Bard, DC, analemba kuti “The Ultimate Spinal Decompression” ndipo anafotokoza kuti minyewa ya m’thupi lathu imafuna zakudya zopatsa thanzi nthawi zonse kuti zisamalidwe ndi kukonzedwa. Ndikofunikira kuphatikizira zakudya zosiyanasiyana ndi zowonjezera kuti muchepetse kupweteka kwa mitsempha ndi zizindikiro zake. Nazi zina zofunika m'thupi zomwe zingathandize kuchepetsa ululu wa mitsempha.
Oxydi Yamititi
Thupi limapanga mchere wofunikira wa nitric oxide, womwe ungathandize kuchepetsa ululu wa mitsempha. Kusakwanira kwa nitric oxide kungayambitse mavuto azaumoyo monga kuthamanga kwa magazi, kusagwira bwino ntchito kwa erectile, komanso kupuma komanso matenda amtima. Nitric oxide imagwira ntchito ngati vasodilator, kumasula mitsempha yamagazi mkati mwa minofu yamkati, kulimbikitsa kuthamanga kwa magazi, komanso kuchepetsa kuthamanga kwa magazi. Nitric oxide ndiyofunikira pothandizira machitidwe amanjenje ndi mtima, kuwonetsetsa kuti ma neuron mumizu ya minyewa amakhalabe okhazikika. Kafukufuku akuwonetsa kuti kutenga nitric oxide supplements kumathandizira kuchita masewera olimbitsa thupi.
ATP
ATP ndi michere yofunika kwambiri yomwe thupi la munthu limapanga mwachilengedwe. Ntchito yake yayikulu ndikusunga ndi kupanga mphamvu mkati mwa maselo. ATP imagwira ntchito yofunika kwambiri pakugwira bwino ntchito kwa ziwalo zosiyanasiyana ndi minofu m'thupi. Kagayidwe kachakudya m'thupi, kupuma kwa ma cell, kumapanga ATP, imodzi mwazinthu zogwira mtima kwambiri. Timagwiritsa ntchito ATP m'moyo wathu watsiku ndi tsiku mwa kudya chakudya ndi zakumwa, ndipo mpweya umene timapuma umathandizira kuphwanya ATP, motero umatulutsa madzi m'thupi. Kuonjezera apo, pamene thupi likuyenda, ATP imagwira ntchito ndi nitric oxide kuti ipange mphamvu mu mitsempha, minofu, ndi ziwalo.
Zowonjezera Pakupweteka kwa Mitsempha
Thupi limafunikira zowonjezera zowonjezera kuwonjezera pa zakudya kuti muchepetse zizindikiro za kutopa, kutupa, ndi ululu wobwera chifukwa cha ululu wa mitsempha. Kupweteka kwa mitsempha kumatha kukhudza mitsempha ya parasympathetic ndi yachifundo, zomwe zimapangitsa kuti ma neuron asokonezeke, zomwe zimapangitsa kuti ubongo utumize chitetezo chamthupi kuti chikawukire ma cell athanzi ngati kuti ndi olowa kunja. Komabe, kafukufuku wasonyeza kuti kuphatikiza zowonjezera zowonjezera kungathandize kuchepetsa zotsatira zotupa za ululu wa mitsempha, kukonzanso mitsempha ya mitsempha, kuchepetsa kupanikizika kwa okosijeni, ndi kupititsa patsogolo magalimoto ndi kuchira kwa mitsempha yovulala.
Chithandizo cha Kupweteka kwa Mitsempha
Pofuna kuchepetsa kupweteka kwa mitsempha, anthu nthawi zambiri amakambirana ndi dokotala wawo wamkulu kuti apange ndondomeko ya chithandizo chaumwini. Zakudya zopatsa thanzi ndi zowonjezera ndi theka la njira yochira. Thandizo lopanda opaleshoni monga chisamaliro cha chiropractic, chithandizo chamankhwala, ndi kupsinjika kwa msana kumatha kuchepetsa kwambiri mikhalidwe yosatha yokhudzana ndi ululu wa mitsempha. Kafukufuku wasonyeza kuti wothinikizidwa minyewa mizu chifukwa cha pathological factor ingayambitse kuchulukirachulukira kowopsa komwe kumakhudza thupi. Kuwonongeka kwa msana ndi mankhwala omwe amachepetsa mitsempha yoponderezedwa kudzera mumayendedwe ofatsa pa disc spinal. Kuwonongeka kwa msana, kuphatikizapo zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi, ndi njira zina zochiritsira, zingathe kuphunzitsa anthu kuti ateteze ululu wa mitsempha kuti usabwerere.
Kutsiliza
Kupweteka kwa mitsempha kumatha kukhudza kwambiri moyo wa munthu, kupangitsa kulumala ndi kuchepa kwa moyo chifukwa cha kuopsa kwa minofu, ziwalo, ndi minofu. Komabe, kuphatikiza zakudya zosiyanasiyana ndi zowonjezera m'thupi zingathandize kuchepetsa zotsatira za ululu wa mitsempha. Mwa kuphatikiza njirazi ndi mankhwala osachita opaleshoni, anthu amatha kumvetsetsa bwino zomwe zikuchitika m'matupi awo ndikugwira ntchito kuti abwerere kuyambiranso. Dongosolo laumwini laumoyo ndi thanzi lomwe limaphatikizapo njirazi zimatha kuchepetsa kupweteka kwa mitsempha ndi zizindikiro zake ndikulimbikitsa machiritso achilengedwe.
Histamine ndi vasoactive amine zomwe zimathandizira kupanga ntchofu, kufalikira kwa mitsempha yamagazi, ndi bronchoconstriction.
Histamine imapezeka m'magulu ambiri a thupi, monga mphuno, mphuno, khungu, maselo a magazi, ndi mapapo. Koma mungu, dander, nthata za fumbi, ndi zina zotero, zimatha kumasula histamine.
Selari akhoza kuchepetsa kutupa ndi kuchepetsa kuthamanga kwa magazi.
Komabe, amayi apakati kapena anthu omwe ali ndi vuto la impso, kuthamanga kwa magazi, kumwa mankhwala a chithokomiro, ochepetsa magazi, lithiamu, kapena diuretics sayenera kugwiritsa ntchito njere ya udzu winawake.
Mafuta Ofunika a Peppermint ndi Lavender
Onsewa ali ndi mphamvu yachilengedwe yochititsa dzanzi ndi kuziziritsa komwe kumathandiza kuthetsa ululu wa mutu.
Mafuta a Peppermint yapezekanso kuti ndi antibacterial, antiviral, antifungal, antiparasitic, and pain reliever.
Zonsezi ndi zida zothandizira kupweteka kwa mutu komanso odwala migraine.
butterbur
izi chitsamba Amamera ku Europe, madera ena a Asia, ndi North America.
A phunziro adapeza kuti anthu omwe amamwa 75 mg ya chotsitsacho kawiri tsiku lililonse amachepetsa kuchuluka kwa migraine.
feverfew
A therere chomera omwe masamba awo owuma apezeka kuti amachepetsa zizindikiro zomwe zimagwirizanitsidwa ndi mutu, migraines, kupweteka kwa msambo, mphumu, chizungulire, ndi nyamakazi.
Feverfew imatha kupezeka muzowonjezera.
Ikhoza kusintha zotsatira za mankhwala enaake omwe amaperekedwa ndi dokotala komanso osalemba.
Pali umboni wochuluka wotsimikizira ubwino wa zakudya zabwino. Kuphatikizana ndi zakudya zopatsa thanzi komanso moyo wathanzi, zowonjezera izi zingathandize kuthetsa mutu. Mofanana ndi zowonjezera zilizonse, lankhulani ndi dokotala musanayambe mankhwala owonjezera.
Kusamalira Chiropractic Kwa Migraines
Zothandizira
Ariyanfar, Shadi, et al. "Unikaninso pa Mutu Wokhudzana ndi Zakudya Zowonjezera." Current Pain and headache report vol. 26,3 (2022): 193-218. doi:10.1007/s11916-022-01019-9
Bryans, Roland, et al. "Maumboni okhudzana ndi chithandizo cha chiropractic kwa akuluakulu omwe ali ndi mutu." Journal of Manipulative and physiological Therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008
Diener, HC et al. "Kuyesa koyamba koyendetsedwa ndi placebo kwa chotsitsa chapadera cha butterbur popewa migraine: kusanthulanso njira zogwirira ntchito." European Neurology vol. 51,2 (2004): 89-97. doi:10.1159/000076535
Kajjari, Shweta, et al. "Zotsatira za Mafuta a Lavender Essential Oil ndi Zotsatira Zake Zachipatala mu Udokotala Wamano: Ndemanga." International Journal of Clinical Pediatric Dentistry Vol. 15,3 (2022): 385-388. doi:10.5005/jp-journals-10005-2378
Maier, Jeanette A et al. "Mitu ndi Magnesium: Njira, Kupezeka kwa Bioavailability, Kugwiritsa Ntchito Mwachangu ndi Ubwino Wa Magnesium Pidolate." Nutrients vol. 12,9 2660. 31 Oga. 2020, doi:10.3390/nu12092660
Mansouri, Samaneh, et al. "Kuwunika momwe madzi a Coriandrum sativum amagwirira ntchito pakukhala opanda migraine pogwiritsa ntchito mitundu yosakanikirana." Medical Journal of the Islamic Republic of Iran vol. 34 44. 6 May. 2020, doi:10.34171/mjiri.34.44
Thupi limapanga ma enzymes omwe amathandizira kuphwanya chakudya chamafuta, mafuta, ndi mapuloteni. Kugaya bwino komanso kuyamwa kwa michere kumadalira ma enzymes amenewa, puloteni yomwe imathandizira kuti pakamwa, kapamba, ndi matumbo azigwira ntchito mwachangu. Matenda ena monga pancreatic insuffence ndi lactose tsankho Zingayambitse kuchepa kwa ma enzyme komanso kusakwanira ndipo zingafunike ma enzymes am'mimba kuti athandizire kupewa kusokoneza malabsorption. Apa ndipamene ma enzyme a m'mimba amabwera.
Ma enzymes agayidwe
Ma enzymes am'mimba ndi gawo lofunikira la chimbudzi; popanda iwo, thupi silingathe kuphwanya zakudya, ndipo zakudya sizingatengedwe mokwanira. Kuperewera kwa michere ya m'mimba kungayambitse zizindikiro za m'mimba / GI ndikuyambitsa kusowa kwa zakudya m'thupi, ngakhale kudya zakudya zopatsa thanzi. Zotsatira zake zimakhala zosasangalatsa zam'mimba zomwe zingaphatikizepo:
Kusayamwa bwino kwa michere
Kutseka
Kupweteka kwa m'mimba
nseru
kusanza
Ma enzymes am'mimba adagwiritsidwa ntchito pochiza mitundu yodziwika bwino ya matenda ashuga kupweteka m'matumbo, kutentha kwa mtima, ndi matenda ena.
Mitundu ya Enzyme
The ma enzymes am'mimba Zomwe zimapangidwa mu kapamba zimaphatikizapo:
Amylase
Amapangidwanso mkamwa.
Amaphwanya ma carbohydrate, kapena ma starch, kukhala mamolekyu a shuga.
Kutsika kwa amylase kungayambitse kutsekula m'mimba.
Lipase
Izi zimagwira ntchito ndi chiwindi cha bile kuti ziswe mafuta.
Kulephera kwa lipase kumayambitsa kuchepa kwa mavitamini A, D, E, ndi K.
Kutengera kuopsa kwake, anthu omwe apezeka kuti ali ndi vuto la ma enzyme angafunike kumwa mankhwala omwe amagayidwa m'mimba. Zowonjezera izi zimathandizira kuwonongeka kwa chakudya komanso kuyamwa kwa michere. Njira yodziwika kwambiri yosinthira ma enzyme ndi pancreatic enzyme replacement therapy kapena PERT. PERT ndi mankhwala operekedwa omwe amaphatikizapo amylase, lipase, ndi protease. Anthu omwe ali ndi cystic fibrosis nthawi zambiri amakhala ndi vuto la pancreatic enzyme, chifukwa thupi silingathe kutulutsa bwino ma enzymes. Ndipo anthu omwe ali ndi kapamba amafunikira PERT chifukwa kapamba wawo amakhala ndi ntchofu ndi zipsera pakapita nthawi.
Ma Enzymes a Over-The-Counter
Ma enzyme owonjezera a m'mimba amatha kukhala ndi amylase, lipase, ndi protease ndipo amathandizira kutulutsa asidi, mpweya, kutupa, ndi kutsegula m'mimba. Zina zili ndi lactase ndi alpha-galactosidase. Alpha-galactosidase imathandizira kuphwanya ulusi wosayamwa womwe umatchedwa galactooligosaccharides/GOS, yomwe imapezeka kwambiri mu nyemba, masamba, ndi mkaka wina.
Zakudya zina zimakhala ndi ma enzymes am'mimba, kuphatikiza:
Kuonjezera zakudya ndi zina mwa zakudyazi kungathandize chimbudzi.
Chakudya Chogwira Ntchito
Zothandizira
Beliveau, Peter JH, et al. "Kufufuza kwa Chiropractor-Directed Weight-Loss Interventions: Secondary Analysis of O-COAST." Journal of manipulative and physiological Therapeutics vol. 42,5 (2019): 353-365. doi:10.1016/j.jmpt.2018.11.015
Brennan, Gregory T, ndi Muhammad Wasif Saif. "Pancreatic Enzyme Replacement Therapy: Ndemanga Yachidule." JOP: Journal of the pancreas vol. 20,5 (2019): 121-125.
Corring, T. "Kusintha kwa ma enzymes am'mimba ku chakudya: tanthauzo lake m'thupi." Kubala, zakudya, chitukuko vol. 20,4B (1980): 1217-35. doi:10.1051/rnd:19800713
Goodman, Barbara E. “Chidziwitso cha kagayidwe kachakudya ndi mayamwidwe a michere yofunika kwambiri mwa anthu.” Kupititsa patsogolo maphunziro a physiology vol. 34,2, 2010 (44): 53-10.1152. doi:00094.2009/advan.XNUMX
Vogt, Günter. "Kaphatikizidwe ka michere ya m'mimba, kukonza chakudya, ndi kuyamwa kwa michere mu decapod crustaceans: kuyerekeza ndi mtundu wa mammalian wa chimbudzi." Zoology (Jena, Germany) vol. 147 (2021): 125945. doi:10.1016/j.zool.2021.125945
Whitcomb, David C, ndi Mark E Lowe. "Ma enzymes a pancreatic amunthu." Matenda a m'mimba ndi sayansi vol. 52,1 (2007): 1-17. doi:10.1007/s10620-006-9589-z
Masiku ano, anthu ambiri akuphatikiza zipatso zosiyanasiyana, ndiwo zamasamba, nyama yowonda kwambiri, mafuta ndi mafuta athanzi m’zakudya zawo kuti apeze chakudya chokwanira. mavitamini ndi mchere zomwe matupi awo amafunikira. Thupi limafunikira zakudya izi biotransformed kukhala mphamvu kwa minofu, mfundo, ndi ziwalo zofunika. Pamene zinthu zabwinobwino monga kudya zakudya zopanda thanzi, kusakwanira zolimbitsa, ndipo mikhalidwe yoyambira imakhudza thupi, imatha kuyambitsa zovuta za somato-visceral zomwe zimagwirizana ndi zovuta zomwe zimachititsa anthu ambiri kukhala osasangalala komanso omvetsa chisoni. Mwamwayi, zina zowonjezera ndi mavitamini monga magnesium zimathandiza pa thanzi lonse ndipo zimatha kuchepetsa zotsatira za zinthu zachilengedwe zomwe zimayambitsa zizindikiro zowawa m'thupi. M'magawo atatu awa, tiwona momwe magnesium imathandizira thupi komanso zakudya zomwe zili ndi magnesium. Part 1 amayang'ana momwe magnesium imagwirizanirana ndi thanzi la mtima. Part 2 amayang'ana momwe magnesium imathandizira kuthamanga kwa magazi. Timatumiza odwala athu kwa azithandizo azachipatala ovomerezeka omwe amapereka chithandizo chamankhwala chopezeka kwa anthu omwe akudwala matenda obwera chifukwa cha kuchepa kwa magnesiamu omwe amakhudza thupi komanso ogwirizana ndi zinthu zambiri zomwe zimakhudza thanzi la munthu. Timalimbikitsa wodwala aliyense ngati kuli koyenera powatumiza kwa azithandizo ogwirizana nawo malinga ndi momwe akudwala. Timavomereza kuti maphunziro ndi njira yabwino kwambiri pofunsa opereka athu mafunso ovuta powapempha ndi kuvomereza. Dr. Jimenez, DC, amangogwiritsa ntchito chidziwitsochi ngati ntchito yophunzitsa. chandalama
Chidule cha Magnesium
Kodi mwakhala mukukumana ndi dzanzi m'malo osiyanasiyana m'thupi lanu? Nanga bwanji za kukokana kapena kutopa? Kapena kodi mwakhala mukukumana ndi zovuta pamoyo wanu? Tiyerekeze kuti mwakhala mukukumana ndi zovuta izi zomwe zikukukhudzani osati thupi lanu lokha komanso thanzi lanu lonse. Zikatero, zitha kugwirizana ndi kuchepa kwa magnesium mthupi lanu. Kafukufuku akuwonetsa kuti chowonjezera chofunikira ichi ndi chachinayi chochuluka kwambiri m'thupi pokhudzana ndi magnesium chifukwa ndi chinthu chothandizana ndi machitidwe ambiri a enzymic. Magnesium imathandiza ndi kagayidwe kake ka ma cell, kotero kuti minofu ndi ziwalo zofunika zimatha kugwira ntchito moyenera ndikuthandizira kubwezeretsanso madzi ochulukirapo komanso owonjezera. Magnesium imathandiza ndi kagayidwe kachakudya m’thupi, koma ingathandizenso kuchepetsa zotsatira za matenda aakulu omwe amakhudza thupi.
Momwe Magnesium Imathandizira Thupi
Maphunziro owonjezera amawulula kuti magnesium ndi yofunika pochepetsa zotsatira za matenda aakulu pa thupi. Magnesium imatha kuthandiza anthu ambiri omwe ali ndi vuto la mtima kapena matenda osatha okhudzana ndi mtima kapena minofu yozungulira kumtunda ndi kumunsi kwa thupi. Kodi magnesium ingathandize bwanji kuthana ndi zovuta zomwe zingakhudze thupi? Zofufuza zimasonyeza kuti kutenga magnesium kungathandize kupewa ndi kuchiza matenda ambiri omwe wamba:
Matenda a zamadzimadzi
shuga
litsipa
Makhalidwe amtima
Zambiri mwazinthuzi zimagwirizanitsidwa ndi zinthu za tsiku ndi tsiku zomwe zingakhudze thupi ndi kubweretsa matenda aakulu omwe angayambitse kupweteka kwa minofu, mafupa, ndi ziwalo zofunika kwambiri. Chifukwa chake, kutenga magnesium kumatha kuchepetsa mikhalidwe yomwe inalipo kale kuti isakweze thupi ndikuyambitsa zovulaza zambiri.
Magnesium Mu Chakudya
Katswiri wa zamankhwala a zamoyo Alex Jimenez akunena kuti magnesium supplementation nthawi zambiri imayambitsa kutsekula m'mimba ndipo imalongosola zakudya zomwe zili ndi magnesium yambiri. Chodabwitsa n'chakuti mapeyala ndi mtedza ali ndi choko chodzaza ndi magnesium. Avocado imodzi yapakati imakhala ndi ma magnesium pafupifupi 60, pamene mtedza, makamaka cashews, uli ndi pafupifupi mamiligalamu 83 a magnesium. Chikho chimodzi cha amondi chili ndi ma 383 milligrams a magnesium. Ilinso ndi ma milligrams a 1000 a potaziyamu, omwe tidalemba muvidiyo yaposachedwa, komanso pafupifupi 30 magalamu a mapuloteni. Chifukwa chake ichi ndi chotupitsa chabwino chophwanyira chikhocho kukhala pafupifupi theka la kapu yotumikira tsiku lonse ndikudya zokhwasula-khwasula pamene mukupita. Chachiwiri ndi nyemba kapena nyemba; mwachitsanzo, chikho chimodzi cha nyemba zakuda chophikidwa chili ndi ma milligram 120 a magnesium. Ndipo mpunga wakuthengo umakhalanso gwero labwino la magnesium. Ndiye zizindikiro za kuchepa kwa magnesium ndi ziti? Zizindikiro za kuchepa kwa magnesium ndi minyewa ya minofu, kulefuka, kugunda kwamtima kosakhazikika, mapini ndi singano m'manja kapena m'miyendo, kuthamanga kwa magazi, komanso kukhumudwa. Kanemayu anali wodziwa zambiri kwa inu zokhuza magnesiamu, komwe mungawapeze, komanso mafomu owonjezera abwino omwe mungatengere. Zikomo kachiwiri, ndipo mvetseraninso nthawi ina.
Zakudya Zokhala ndi Magnesium
Pankhani ya kutenga magnesium, pali njira zambiri zophatikizira magnesium m'thupi. Anthu ena amatenga mu mawonekedwe owonjezera, pamene ena amadya zakudya zathanzi, zopatsa thanzi ndi choko chodzaza ndi magnesiamu kuti atenge ndalama zovomerezeka. Zina mwazakudya zomwe zili ndi magnesium ndi izi:
Chokoleti Wakuda = 65 mg wa magnesium
Mapeyala = 58 mg wa magnesium
Mbeu = 120 mg ya magnesium
Tofu = 35 mg wa magnesium
Chomwe chili chabwino pakupeza zakudya zokhala ndi magnesiamu ndikuti amatha kukhala m'zakudya zilizonse zomwe timadya m'mawa, nkhomaliro komanso chakudya chamadzulo. Kuphatikizira magnesiamu muzakudya zopatsa thanzi kungathandize kulimbikitsa mphamvu za thupi ndikuthandizira kuthandizira ziwalo zazikulu, mafupa, ndi minofu kuchokera kumavuto osiyanasiyana.
Fiorentini, Diana, et al. "Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Yogwirizana ndi Kuperewera Kwake." Mavitamini, US National Library of Medicine, 30 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.
Schwalfenberg, Gerry K, ndi Stephen J Genuis. "Kufunika kwa Magnesium mu Clinical Healthcare." sayansi, US National Library of Medicine, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
Ma enzymes agayidwe
