Ƙungiyar Lafiya ta Clinic. Maɓalli mai mahimmanci ga yanayin kashin baya ko ciwon baya shine kasancewa lafiya. Gabaɗaya lafiya ya ƙunshi daidaitaccen abinci, motsa jiki da ya dace, motsa jiki, barci mai daɗi, da ingantaccen salon rayuwa. An yi amfani da kalmar ta hanyoyi da yawa. Amma gaba ɗaya, ma'anar ita ce kamar haka.
Tsari ne mai hankali, kai tsaye, da haɓakawa don samun cikakkiyar damammaki. Yana da nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in iri), yana tattara salon rayuwa da tunani/ruhaniya da yanayin da mutum yake rayuwa cikinsa. Yana da tabbatacce kuma yana tabbatar da cewa abin da muke yi, a zahiri, daidai ne.
Tsari ne mai fa'ida inda mutane suka san da kuma yin zaɓi zuwa ga rayuwa mai nasara. Wannan ya haɗa da yadda mutum ke ba da gudummawa ga muhalli/al'ummarsa. Suna nufin gina ingantattun wuraren zama da cibiyoyin sadarwar jama'a. Yana taimakawa wajen ƙirƙirar tsarin imanin mutum, dabi'u, da kyakkyawar hangen nesa na duniya.
Tare da wannan yana zuwa fa'idodin motsa jiki na yau da kullun, abinci mai kyau, kula da kai, da sanin lokacin neman kulawar likita. Saƙon Dr. Jimenez shine yin aiki don samun dacewa, samun lafiya, da kuma sanin tarin labaranmu, shafukan yanar gizo, da bidiyoyi.
Ga mutanen da ke fama da maƙarƙashiya akai-akai saboda magunguna, damuwa, ko rashin fiber, shin motsa jiki na tafiya zai iya taimakawa wajen ƙarfafa hanji na yau da kullum?
Tafiya Don Taimakon Maƙarƙashiya
Maƙarƙashiya yanayi ne na kowa. Yawan zama, magunguna, damuwa, ko rashin samun isasshen fiber na iya haifar da motsin hanji akai-akai. Daidaita salon rayuwa na iya daidaita yawancin lokuta. Ɗaya daga cikin hanyoyin da suka fi dacewa shine haɗawa da motsa jiki na yau da kullum na matsakaici-ƙarfi, ƙarfafa tsokoki na hanji don yin kwangila ta dabi'a (Huang, R., da dai sauransu, 2014). Wannan ya haɗa da tsere, yoga, wasan motsa jiki na ruwa, da iko ko tafiya gaggautuwa don rage maƙarƙashiya.
Binciken
Wani bincike ya bincikar mata masu kiba masu matsakaicin shekaru waɗanda ke da maƙarƙashiya na tsawon makonni 12. (Tantawy, SA, da dai sauransu, 2017)
Rukunin farko sun yi tafiya a kan injin tuƙi sau 3 a mako na mintuna 60.
Ƙungiya ta biyu ba ta shiga wani motsa jiki ba.
Ƙungiya ta farko ta sami ci gaba mafi girma a cikin alamun maƙarƙashiya da kuma ƙimar ƙimar rayuwa.
Rashin daidaituwar kwayoyin cuta kuma yana da alaƙa da matsalolin maƙarƙashiya. Wani binciken kuma ya mayar da hankali kan tasirin tafiya mai ƙarfi da motsa jiki wanda ke ƙarfafa ƙwaƙƙwaran tsokoki kamar alluna akan abun da ke tattare da ƙwayoyin cuta na hanji. (Morita, E., et al., 2019) Sakamakon ya nuna cewa motsa jiki na motsa jiki kamar iko / tafiya mai zurfi na iya taimakawa wajen ƙara yawan hanji Bacteroides, wani muhimmin sashi na kwayoyin cutar hanji masu lafiya. Nazarin ya nuna sakamako mai kyau lokacin da mutane ke tafiyar da aƙalla mintuna 20 na tafiya cikin gaggauce kowace rana. (Morita, E., et al., 2019)
Motsa jiki na iya Taimakawa Rage Haɗarin Ciwon Kankara
Ayyukan jiki na iya zama muhimmin abu na kariya don rage ciwon daji na hanji. (Cibiyar Ciwon daji ta Kasa. 2023) Wasu sun kiyasta raguwar haɗarin zuwa kashi 50%, kuma motsa jiki na iya taimakawa wajen hana sake dawowa bayan kamuwa da ciwon daji na hanji, da kuma kashi 50% a wasu nazarin ga marasa lafiya da ciwon ciwon hanji mataki II ko mataki III. (Schoenberg MH 2016)
An sami sakamako mafi kyau ta hanyar motsa jiki mai mahimmanci, irin su iko / tafiya mai zurfi, kimanin sa'o'i shida a kowane mako.
An rage yawan mace-mace da kashi 23% a cikin mutanen da ke motsa jiki na akalla mintuna 20 sau da yawa a mako.
Marasa lafiyar ciwon hanji marasa aiki waɗanda suka fara motsa jiki bayan ganewar asali sun sami ingantaccen sakamako fiye da mutanen da suka zauna a zaune, suna nuna cewa bai yi latti don fara motsa jiki ba.Schoenberg MH 2016)
Mafi yawan marasa lafiya sun sami sakamako mafi kyau.
Rigakafin Zawo Mai alaƙa da motsa jiki
Wasu masu gudu da masu tafiya suna samun ciwon hanji da ya wuce kima, wanda ke haifar da gudawa mai alaka da motsa jiki ko stools, wanda aka sani da trots mai gudu. Har zuwa 50% na 'yan wasa masu juriya suna fuskantar matsalolin gastrointestinal yayin aikin motsa jiki mai tsanani. (de Oliveira, EP et al., 2014) Matakan rigakafin da za a iya ɗauka sun haɗa da.
Ba cin abinci a cikin sa'o'i biyu na motsa jiki.
A guji maganin kafeyin da ruwan dumi kafin motsa jiki.
Idan mai kula da lactose, guje wa samfuran madara ko amfani da Lactase.
Tabbatar cewa jiki yana da ruwa sosai kafin motsa jiki.
Ruwan ruwa yayin motsa jiki.
Idan ana motsa jiki a cikin da safe:
Sha kusan kofuna 2.5 na ruwaye ko abin sha na wasanni kafin kwanciya barci.
Sha maganin oza na ruwa 12-16 mai dauke da gram 30-60 na carbohydrates, sodium, potassium, da magnesium kowane minti 5-15.
Taimakon Kasuwanci
Maƙarƙashiya na lokaci-lokaci na iya warwarewa tare da gyare-gyaren salon rayuwa kamar ƙara yawan shan fiber, motsa jiki, da ruwaye. Mutanen da ke fama da stools na jini ko hematochezia, kwanan nan sun yi asarar kilo 10 ko fiye, suna da karancin ƙarfe na anemia, suna da gwaje-gwajen jini na fecal / ɓoye, ko kuma suna da tarihin iyali na ciwon daji na hanji suna buƙatar ganin likita ko gwani don yin takamaiman. gwaje-gwajen bincike don tabbatar da cewa babu wasu batutuwa masu mahimmanci ko yanayi mai tsanani. (Jamshed, N. et al., 2011) Kafin yin tafiya don taimakon maƙarƙashiya, ya kamata mutane su tuntuɓi mai kula da lafiyar su don ganin ko lafiya a gare su.
A asibitin cutarwa na likita da aikin likita na magani, wuraren aiki na yau da kullun, raunin mutum, raunin baya, raunin da ya faru, raunin da ya faru, da raunin da ya faru, mai tsanani Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Raɗaɗi na yau da kullum, Ƙunƙarar Rauni, Gudanar da Damuwa, Magungunan Magunguna na Aiki, da kuma ka'idojin kulawa a cikin iyaka. Muna mai da hankali kan abin da ke aiki a gare ku don cimma burin ingantawa da ƙirƙirar ingantacciyar jiki ta hanyoyin bincike da jimillar shirye-shiryen lafiya. Idan ana buƙatar wasu jiyya, za a tura mutane zuwa asibiti ko likitan da ya fi dacewa da raunin su, yanayinsu, da/ko rashin lafiya.
Gwajin Poop: Menene? Me yasa? kuma Ta yaya?
References
Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Ayyukan motsa jiki da maƙarƙashiya a cikin samari na Hong Kong. PloS 9, 2 (90193), eXNUMX. doi.org/10.1371/journal.pone.0090193
Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Sakamakon aikin motsa jiki da aka tsara da kuma sarrafa abinci don sarrafa maƙarƙashiya a cikin mata masu kiba masu matsakaicin shekaru. Ciwon sukari, ciwo na rayuwa da kiba: manufa da magani, 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). Koyarwar Motsa Jiki Tare da Tafiya Gaggauwa Yana Ƙara ƙwayoyin ƙwayoyin cuta na hanji a cikin Matan Dattijai masu lafiya. Abinci, 11 (4), 868. doi.org/10.3390/nu11040868
Schoenberg MH (2016). Ayyukan Jiki da Gina Jiki a cikin Rigakafin Farko da na Jami'a na Ciwon daji. Magungunan Visceral, 32 (3), 199-204. doi.org/10.1159/000446492
de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Gunaguni na ciki a lokacin motsa jiki: yaduwa, etiology, da shawarwarin abinci mai gina jiki. Magungunan wasanni (Auckland, NZ), 44 Suppl 1 (Kayayyaki 1), S79-S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, ZE, & Olden, KW (2011). Hanyar ganowa ga maƙarƙashiya na yau da kullum a cikin manya. Likitan iyali na Amurka, 84 (3), 299-306.
Shin sanin girman hidimar zai iya taimakawa rage sukari da adadin kuzari ga mutanen da ke jin daɗin cin busassun 'ya'yan itace?
'Ya'yan itãcen marmari
Busassun 'ya'yan itatuwa, kamar cranberries, dabino, raisins, da prunes, suna da kyau saboda suna daɗewa kuma suna da lafiya tushen fiber, ma'adanai, da bitamin. Duk da haka, busassun 'ya'yan itatuwa sun ƙunshi ƙarin sukari da adadin kuzari a kowane hidima saboda suna rasa ƙara lokacin da ba su da ruwa, suna barin ƙarin cinyewa. Wannan shine dalilin da ya sa girman hidima yana da mahimmanci don tabbatar da cewa mutum baya cin abinci.
Matsayin sabis
Ana bushe 'ya'yan itatuwa a cikin masu bushewa ko kuma a bar su a cikin rana don bushewa ta halitta. Suna shirye da zarar yawancin ruwan ya ɓace. Rashin ruwa yana rage girman jikinsu, wanda ke ba wa mutane damar cin abinci da yawa, ƙara yawan sukari da yawan kuzari. Misali, kusan inabi 30 sun dace a cikin kofi guda daya, amma zabibi 250 na iya cika kofi daya da zarar sun bushe. Bayanan gina jiki don sabo da busassun 'ya'yan itace.
Raisins talatin suna da adadin kuzari 47 kuma ƙasa da gram 10 na sukari.
Abun ciwon sukari na inabi ya bambanta, don haka nau'ikan iri daban-daban na iya kasancewa ƙarƙashin kimanta ƙimar sinadirai.
Wasu 'ya'yan itatuwa, kamar cranberries, na iya zama mai tart sosai, don haka ana ƙara sukari ko ruwan 'ya'yan itace yayin bushewa.
Hanyoyin Amfani
Fresh 'ya'yan itace na iya zama mafi girma a cikin wasu bitamin, amma ma'adinai da abun ciki na fiber ana kiyaye su yayin bushewa. Busassun 'ya'yan itatuwa suna da yawa kuma ana iya sanya su cikin lafiyayyen abinci mai daidaitacce wanda zai iya haɗawa da:
Zaƙi mai ɗanɗano mai ɗanɗano tare da ƙaramin busassun 'ya'yan itace don karin kumallo mai daɗi da lafiya.
Salatin
Jefa duhu, ganye mai ganye, sabbin yankan apple, busassun cranberries ko zabibi, da cuku.
Babban hanya
Yi amfani da busassun 'ya'yan itace azaman sinadari a cikin abubuwan shiga masu daɗi.
Protein Bar Matsala
Raisins, busassun blueberries, guntun apple, da busassun apricots sun dace kuma suna daɗe fiye da sabbin 'ya'yan itace, suna mai da su cikakke lokacin da ba su da sandunan furotin.
A asibitin cutarwa na likita da aikin likita na magani, wuraren aiki na yau da kullun, raunin da ya faru, raunin baya, raunin da ya faru, da raunin wahala, Scoliosis, Complex Herniated Fayafai, Fibromyalgia, Raɗaɗi na yau da kullun, Raunin Rauni, Gudanar da Damuwa, Jiyya na Magungunan Aiki, da ka'idodin kulawa a cikin ikon. Muna mai da hankali kan abin da ke aiki a gare ku don cimma burin ingantawa da ƙirƙirar ingantacciyar jiki ta hanyoyin bincike da jimillar shirye-shiryen lafiya.
Ga mutanen da ke shiga motsa jiki, motsa jiki, da motsa jiki, shin sanin yadda glycogen ke aiki zai iya taimakawa wajen farfadowar motsa jiki?
Glycogen
Lokacin da jiki yana buƙatar kuzari, yana jan ma'ajiyar glycogen. Low-carbohydrate, abinci na ketogenic da matsanancin motsa jiki suna rage shagunan glycogen, yana haifar da jiki don daidaita mai don kuzari. Ana ba da Glycogen ta hanyar carbohydrates a cikin abincin mutum kuma ana amfani dashi don sarrafa kwakwalwa, aikin jiki, da sauran ayyukan jiki. Kwayoyin da aka yi daga glucose ana adana su a cikin hanta da tsokoki. Abin da ake ci, sau nawa, da matakin aiki suna tasiri yadda jiki ke adanawa da amfani da glycogen. Maido da glycogen bayan motsa jiki ko aiki yana da mahimmanci na tsarin dawowa. Jiki na iya hanzarta tattara glycogen daga waɗannan wuraren ajiya lokacin da yake buƙatar mai. Cin isasshen carbohydrates don cimma burin lafiya da matakan aiki yana da mahimmanci don nasara.
Menene
Sigar glucose ko sikari ce da aka adana ta jiki.
Ana adana shi a cikin hanta da tsokoki.
Ita ce tushen makamashi na farko da aka fi so.
Ya zo daga carbohydrates a cikin abinci da abin sha.
An yi shi daga ƙwayoyin glucose masu alaƙa da yawa.
Production da Adana
Yawancin carbohydrates da ake ci ana canza su zuwa glucose, wanda ya zama tushen makamashi na jiki. Koyaya, lokacin da jiki baya buƙatar mai, ƙwayoyin glucose sun zama alaƙar sarƙoƙi na raka'o'in glucose takwas zuwa 12, suna samar da kwayoyin glycogen.
Tsari Tattaunawa
Cin abinci mai ɗauke da carbohydrate zai haɓaka matakan glucose na jini don amsawa.
Ƙara yawan glucose yana sigina ga pancreas don samar da insulin, hormone wanda ke taimakawa kwayoyin jikin su dauki glucose daga jini don makamashi ko ajiya.
Kunna insulin yana haifar da hanta da ƙwayoyin tsoka don samar da wani enzyme mai suna glycogen synthase, wanda ke haɗa sarƙoƙin glucose tare.
Tare da isasshen glucose da insulin, ana iya isar da kwayoyin glycogen zuwa hanta, tsokoki, da ƙwayoyin kitse don ajiya.
Tun da yawancin glycogen yana samuwa a cikin tsokoki da hanta, adadin da aka adana a cikin waɗannan kwayoyin halitta ya bambanta dangane da matakin aiki, yawan kuzarin da aka ƙone a hutawa, da abincin da ake ci. Na farko tsokoki suna amfani da glycogen da aka adana a cikin tsokoki, yayin da glycogen da aka adana a cikin hanta yana rarraba a cikin jiki, yawanci zuwa kwakwalwa da kashin baya.
Amfanin Jiki
Jiki yana canza glucose zuwa glycogen ta hanyar tsarin da ake kira glycogenesis. A lokacin wannan tsari, nau'ikan enzymes daban-daban suna taimakawa jiki ya rushe glycogen a cikin glycogenolysis don jiki zai iya amfani da shi. Jinin yana da adadin adadin glucose da aka shirya don tafiya a kowane lokaci. Hakanan matakan insulin suna raguwa lokacin da matakin ya fara raguwa, ko dai daga rashin cin abinci ko ƙone glucose yayin motsa jiki. Lokacin da wannan ya faru, wani enzyme da aka sani da glycogen phosphorylase ya fara karya glycogen don samar da jiki da glucose. Glucose daga glycogen hanta ya zama makamashi na farko na jiki. Gajerun fashewar kuzari suna amfani da glycogen, ko a lokacin sprints ko dagawa mai nauyi. (Bob Murray, Christine Rosenbloom, 2018) Abin sha kafin motsa jiki mai wadataccen carbohydrate zai iya ba da kuzari don yin aiki mai tsawo da murmurewa cikin sauri. Ya kamata daidaikun mutane su ci abun ciye-ciye bayan motsa jiki tare da daidaitaccen adadin carbohydrates don sake cika shagunan glycogen. Hakanan kwakwalwa yana amfani da glucose don makamashi, tare da kashi 20 zuwa 25% na glycogen yana zuwa wajen ƙarfafa kwakwalwa. (Manu S. Goyal, Marcus E. Raichle, 2018) Rashin hankali ko hazo na kwakwalwa na iya tasowa lokacin da ba a sha isasshen carbohydrates. Lokacin da shagunan glycogen suka ƙare ta hanyar motsa jiki ko rashin isasshen carbohydrates, jiki zai iya jin gajiya da kasala kuma yana iya fuskantar yanayi da damuwa na barci. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)
Diet
Abubuwan abinci da ake ci da yawan motsa jiki da mutum ke yi shima yana tasiri ga samar da glycogen. Tasirin na iya zama mai girma idan mutum ya bi tsarin abinci maras-carb, inda carbohydrates, tushen tushen haɓakar glucose, ba zato ba tsammani.
Gajiya da Brain Fog
Lokacin da aka fara cin abinci mara ƙarancin carb, ma'ajin glycogen na jiki na iya raguwa sosai kuma daidaikun mutane na iya fuskantar alamu kamar gajiya da hazo na kwakwalwa. (Kristen E. D'Anci et al., 2009)
Alamun sun fara raguwa da zarar jiki ya daidaita kuma ya sabunta ma'ajin glycogen.
Nauyin Ruwa
Duk wani adadin asarar nauyi na iya yin tasiri iri ɗaya akan shagunan glycogen.
Da farko, mutane na iya fuskantar raguwar nauyi cikin sauri.
A tsawon lokaci, nauyi zai iya tashi kuma yana iya karuwa.
Lamarin da ke faruwa a wani bangare na glycogen, wanda kuma ruwa ne. Ragewar glycogen da sauri a farkon abinci yana haifar da asarar nauyin ruwa. Bayan lokaci, ana sabunta shagunan glycogen, kuma nauyin ruwa ya dawo. Lokacin da wannan ya faru, asarar nauyi na iya tsayawa ko faranti. Rashin mai zai iya ci gaba duk da tasirin plateau na ɗan gajeren lokaci.
Darasi
Idan gudanar da aikin motsa jiki na yau da kullum, akwai dabaru don taimakawa wajen guje wa raguwar aiki wanda zai iya taimakawa:
Carbo-loading
Wasu 'yan wasa suna cinye adadin carbohydrates da yawa kafin yin aiki ko yin gasa.
Ƙarin carbohydrates suna ba da man fetur mai yawa.
Hanyar ta fadi daga ni'ima kamar yadda zai iya haifar da yawan nauyin ruwa da al'amurran narkewa.
Glucose gels
Za a iya amfani da gels ɗin makamashi mai ɗauke da glycogen kafin ko kuma yadda ake buƙata yayin wani taron don ƙara matakan glucose na jini.
Misali, taunar kuzari sune abubuwan kari masu inganci ga masu gudu don taimakawa haɓaka aiki yayin tsawaita gudu.
Abincin Ketogenic Low-Carb
Cin abinci mai yawan mai da ƙarancin carbohydrates na iya sanya jiki cikin yanayin keto-adaftacewa.
A cikin wannan yanayin, jiki yana fara samun damar samun kitsen da aka adana don kuzari kuma ya dogara kaɗan akan glucose don mai.
A Rauni Medical Chiropractic da Aiki Clinical Medicine, masu samar da mu yi amfani da hadedde hanya don ƙirƙirar keɓaɓɓen tsare-tsaren kulawa ga kowane mutum, sau da yawa ciki har da Aiki Medicine, Acupuncture, Electro-Acupuncture, da Sports Medicine ka'idojin. Manufarmu ita ce dawo da lafiya da aiki ga jiki.
Likitan Abinci na Wasanni da Wasanni
References
Murray, B., & Rosenbloom, C. (2018). Muhimman abubuwan glycogen metabolism ga masu horarwa da 'yan wasa. Bayanin abinci mai gina jiki, 76(4), 243-259. doi.org/10.1093/nutrit/nuy001
Goyal, MS, & Raichle, ME (2018). Bukatun Glucose na Haɓaka Kwakwalwar Dan Adam. Jaridar ilimin gastroenterology na yara da abinci mai gina jiki, 66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Abincin ƙarancin-carbohydrate yana haifar da baƙin ciki na rayuwa: hanya mai yuwuwa don adana glycogen. Mujallar American Physiology. Tsarin tsari, haɗin kai da kwatancen ilimin lissafi, 313(4), R347-R356. doi.org/10.1152/ajpregu.00067.2017
D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Abincin rage-carbohydrate mai ƙarancin nauyi. Tasiri akan fahimta da yanayi. Cin abinci, 52 (1), 96-103. doi.org/10.1016/j.appet.2008.08.009
Shin sanin abincin da za a ci zai iya taimakawa mutanen da ke murmurewa daga gubar abinci maido da lafiyar hanji?
Guba Abinci da Maido da Lafiyar Gut
Guba abinci na iya zama barazana ga rayuwa. Abin farin ciki, yawancin lokuta masu laushi ne kuma gajere ne kuma suna wuce sa'o'i kaɗan kawai zuwa ƴan kwanaki (Cibiyoyin Kula da Cututtuka da Cututtuka, 2024). Amma ko da ƙananan lokuta na iya yin illa ga hanji, haifar da tashin zuciya, amai, da gudawa. Masu bincike sun gano cewa cututtukan ƙwayoyin cuta, kamar gubar abinci, na iya haifar da canje-canje a cikin ƙwayoyin hanji. (Clara Belzer et al., 2014) Cin abinci da ke inganta warkar da hanji bayan gubar abinci na iya taimakawa jiki murmurewa da jin daɗi cikin sauri.
Abincin da Zai Ci
Bayan an warware alamun guba na abinci, mutum na iya jin cewa komawa ga abincin da aka saba yana da kyau. Duk da haka, gut ya jimre da kwarewa sosai, kuma ko da yake m bayyanar cututtuka sun ragu, mutane na iya amfana daga abinci da abubuwan sha waɗanda suka fi sauƙi a ciki. Abubuwan da aka ba da shawarar abinci da abin sha bayan gubar abinci sun haɗa da: (Cibiyar Nazarin Ciwon sukari ta ƙasa da Cututtukan narkewar abinci da koda. 2019)
Gatorade
Tafiya
Water
Ganye na ganye
Chicken broth
jello
applesauce
crackers
Toast
Rice
oatmeal
Ayaba
dankali
Rashin ruwa bayan guba abinci yana da mahimmanci. Kamata ya yi daidaikun mutane su kara da wasu abinci masu gina jiki da masu sanya kuzari, kamar miyar noodle na kaza, wanda ke taimakawa saboda sinadarai da ruwa. Zawo da amai da ke tattare da rashin lafiya na iya barin jiki da rashin ruwa sosai. Shaye-shaye masu sake sanya ruwa suna taimaka wa jiki ya maye gurbin ɓatattun electrolytes da sodium. Da zarar jiki ya sake yin ruwa kuma zai iya riƙe abinci mara kyau, a hankali gabatar da abinci daga abinci na yau da kullun. Lokacin da aka ci gaba da cin abinci na yau da kullun bayan an sake dawo da ruwa, ana ba da shawarar cin ƙananan abinci akai-akai, kowane sa'o'i uku zuwa huɗu, maimakon cin babban karin kumallo, abincin rana, da abincin dare kowace rana. (Andi L. Shane et al., 2017) Lokacin zabar Gatorade ko Pedialyte, ku tuna cewa Gatorade shine abin sha mai motsa jiki mai motsa jiki tare da ƙarin sukari, wanda zai iya fusatar da ciki mai kumburi. An tsara Pedialyte don rehydrating lokacin rashin lafiya da bayan rashin lafiya kuma yana da ƙarancin sukari, yana mai da shi zaɓi mafi kyau. (Ronald J Maughan et al., 2016)
Lokacin Guba Abinci Abinci ne Don Gujewa
A lokacin guba abinci, mutane yawanci ba sa son cin abinci kwata-kwata. Koyaya, don guje wa cutar da rashin lafiya, ana ba da shawarar ɗaiɗaikun mutane su guje wa waɗannan abubuwan yayin da suke fama da rashin lafiya (Jami'ar Jihar Ohio. 2019)
Abubuwan sha masu ɗauke da kafeyin da barasa na iya ƙara bushewa.
Abincin mai maiko da abinci mai yawan fiber suna da wuyar narkewa.
Abinci da abin sha mai yawan sukari na iya haifar da jiki don samar da matakan glucose mai yawa da raunana tsarin rigakafi. (Navid Shomali et al., 2021)
Lokacin farfadowa da Ci gaba da Abinci na yau da kullun
Guba abinci baya dadewa, kuma yawancin lokuta marasa rikitarwa ana warware su cikin 'yan sa'o'i ko kwanaki. (Cibiyoyin Kula da Cututtuka da Cututtuka, 2024) Alamun sun dogara da nau'in kwayoyin cuta. Mutane na iya yin rashin lafiya a cikin mintuna kaɗan na cinye gurɓataccen abinci har zuwa makonni biyu bayan haka. Misali, kwayoyin cutar Staphylococcus aureus gabaɗaya suna haifar da bayyanar cututtuka kusan nan da nan. A gefe guda, listeria na iya ɗaukar makonni biyu don haifar da alamu. (Cibiyoyin Kula da Cututtuka da Cututtuka, 2024Mutane za su iya ci gaba da cin abincinsu na yau da kullun da zarar alamun sun tafi, jiki yana da ruwa sosai kuma yana iya riƙe abinci mara kyau. (Andi L. Shane et al., 2017)
Nasihar Abincin Gut Bayan Ciwo Virus
Abincin da ke da lafiya na gut zai iya taimakawa wajen dawo da hanji microbiome ko duk wasu kwayoyin halitta masu rai a cikin tsarin narkewa. Kyakkyawan microbiome na gut yana da mahimmanci don aikin tsarin rigakafi. (Emanuele Rinninella et al., 2019) ƙwayoyin cuta na ciki na iya rushe ma'auni na ƙwayoyin cuta na hanji. (Chanel A. Mosby et al., 2022) Cin wasu abinci na iya taimakawa wajen dawo da daidaiton hanji. Prebiotics, ko filayen tsire-tsire marasa narkewa, na iya taimakawa rushewa a cikin ƙananan hanji da ƙyale ƙwayoyin cuta masu amfani suyi girma. Abincin prebiotic sun haɗa da: (Dorna Davani-Davari et al., 2019)
wake
albasarta
tumatir
Bishiyar asparagus
Peas
Amai
Milk
Ayaba
Alkama, sha'ir, hatsin rai
Tafarnuwa
Waken soya
Gudun ruwa
Bugu da ƙari, probiotics, waɗanda kwayoyin halitta ne masu rai, na iya taimakawa wajen ƙara yawan ƙwayoyin cuta masu lafiya a cikin hanji. Abincin probiotic sun haɗa da: (Harvard Medical School, 2023)
Pickles
Gurasa mai tsami
Kombucha
Sauerkraut
Yogurt
Miso
Kefir
Kimchi
tempeh
Hakanan za'a iya ɗaukar ƙwayoyin rigakafi azaman kari kuma suna zuwa cikin allunan, capsules, foda, da ruwaye. Domin suna dauke da kwayoyin cuta masu rai, suna bukatar a sanya su a cikin firiji. Ma'aikatan kiwon lafiya wani lokaci suna ba da shawarar shan probiotics lokacin murmurewa daga kamuwa da cuta na ciki. (Cibiyar Nazarin Ciwon sukari ta ƙasa da Cututtukan narkewar abinci da koda, 2018) Ya kamata mutane su tuntubi mai kula da lafiyar su don ganin ko wannan zaɓin yana da lafiya da lafiya.
A Rauni Medical Chiropractic da Aiki Clinical Medicine, muna bi da raunuka da kuma ciwo mai tsanani ta hanyar bunkasa tsare-tsaren kulawa na musamman da kuma ayyuka na musamman na asibiti da aka mayar da hankali kan raunin da ya faru da kuma cikakken tsarin dawowa. Idan ana buƙatar wasu jiyya, za a tura mutane zuwa asibiti ko likitan da ya fi dacewa da raunin su, yanayinsu, da/ko rashin lafiya.
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). Dynamics na microbiota don mayar da martani ga kamuwa da cuta. PloS 9, 7 (95534), eXNUMX. 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). Shekarar Cututtukan Cututtukan Cutar Amurka ta Kungiyar Asibiti na Jagorar Gudanarwa don kamuwa da cuta da gudanar da gudawa mai guba. Cututtukan cututtuka na asibiti: bugu na hukuma na Ƙungiyar Cututtuka ta Amurka, 2017 (65), e12-e45. doi.org/10.1093/cid/cix669
Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Gwajin da bazuwar don tantance yuwuwar abubuwan sha daban-daban don shafar yanayin hydration: haɓaka ma'aunin hydration na abin sha. Mujallar Amirka na abinci mai gina jiki, 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). Illar cutarwa mai yawa na glucose akan tsarin rigakafi: sabuntawar bita. Biotechnology da amfani da ilimin halittu, 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). Menene Haɗin Lafiyar Gut Microbiota? Canje-canjen Tsarin Halitta a Tsawon Shekaru, Muhalli, Abinci, da Cututtuka. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Yin hulɗa tare da ƙwayoyin cuta masu shiga na mammalian yana canza samar da ƙwayoyin vesicle na waje da abun ciki ta hanyar ƙwayoyin cuta. Jaridar 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: Ma'anar, Nau'i, Tushen, Makanikai, da Aikace-aikacen asibiti. Abinci (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Ga mutanen da ke yin salon cin abinci mai ƙarancin carbohydrate ko kuma suna son gwada wani madadin gari, shin haɗa garin almond zai iya taimakawa cikin tafiyar su lafiya?
Alkama Almond
Garin almond da abinci na almond su ne madadin alkama ga kayayyakin alkama a wasu girke-girke. Ana yin su ne ta hanyar niƙa almond kuma ana iya siyan su a shirye ko a yi su a gida tare da injin sarrafa abinci ko niƙa. Garin yana da girma a cikin furotin kuma yana ƙasa da sitaci fiye da sauran fulawa marasa alkama.
Abincin Almond da Abincin Almond
An yi garin da almonds mara kyau, ma'ana an cire fata. Ana yin abincin almond tare da almonds cikakke ko maras kyau. Daidaituwar duka biyun ya fi kamar abincin masara fiye da garin alkama. Ana iya amfani da su akai-akai, ko da yake yin amfani da fulawar da ba a daɗe ba zai haifar da ƙarin ladabi, ƙarancin hatsi. Garin almond mai kyau yana da kyau don yin burodi amma yana da wuya a yi a gida. Ana iya samun shi a kantin kayan miya ko oda akan layi.
Carbohydrates da kalori
Rabin kofi na gari da aka shirya don kasuwanci ya ƙunshi kusan:
Ma'anar glycemic index na almond gari bai wuce 1 ba, wanda ke nufin ya kamata ya sami ɗan tasiri akan haɓaka matakan glucose na jini.
Babban glycemic index na dukan gari na alkama shine 71, kuma garin shinkafa shine 98.
Amfani da Almond Flour
Ana ba da shawarar don yin saurin-free gluten abinci girke-girke, irin su gluten-free:
muffins
Gurasar kabewa
Kankana
Wasu girke-girke na kek
Ana ba da shawarar daidaikun mutane su fara da girke-girke da aka riga aka daidaita don garin almond sannan su yi nasu. Kofin garin alkama yana auna kusan oza 3, yayin da kofin almond na kimanin awoyi 4. Wannan zai haifar da gagarumin bambanci a cikin kayan da aka gasa. Garin yana da amfani don ƙara abubuwan gina jiki ga abinci.
Abincin Almond
Za a iya dafa abincin almond a matsayin polenta ko grits irin su shrimp da grits.
Ana iya yin kukis marasa alkama tare da abincin almond.
Ana iya yin biscuits na almond, amma kula da girke-girke.
Ana iya amfani da abincin almond don yin burodin kifi da sauran kayan soyayyen abinci, amma dole ne a kula da shi don kada ya ƙone.
Ba a ba da shawarar abinci na almond don burodin da ke buƙatar kullu na gaskiya tare da tsarin alkama mai tasowa, kamar gari na alkama.
Ana buƙatar ƙarin ƙwai lokacin yin burodi tare da abincin almond don samar da tsarin alkama a cikin gari.
Daidaita girke-girke don maye gurbin abincin almond don garin alkama na iya zama ƙalubale da ke buƙatar gwaji da kuskure.
Hankali
Almonds goro ne na bishiya, ɗaya daga cikin guda takwas mafi yawan rashin lafiyar abinci. (Anaphylaxis UK. 2023) Yayin da gyada ba goro ba ne, yawancin masu ciwon gyada na iya samun rashin lafiyar almond.
Yin Naku
Ana iya yin shi a cikin abin da ake hadawa ko kayan abinci.
Dole ne a kula don kada a niƙa shi da yawa, ko kuma ya zama man almond, wanda kuma za'a iya amfani dashi.
Ƙara kadan a lokaci guda da bugun jini har sai an nika a cikin abinci.
Ajiye garin da ba a yi amfani da shi ba nan da nan a cikin firij ko injin daskarewa domin zai tafi da sauri idan an bar shi.
Almonds suna da kwanciyar hankali, kuma almond gari ba, don haka ana ba da shawarar cewa ku niƙa kawai abin da ake buƙata don girke-girke.
Shagon da Aka Sayi
Yawancin shagunan abinci na kiwon lafiya suna sayar da garin almond, kuma ƙarin manyan kantuna suna adana shi saboda ya zama sanannen samfuri mara amfani. Fakitin fulawa da abinci kuma za su tafi bazuwa bayan an buɗe kuma a ajiye su a cikin firiji ko firiza bayan buɗewa.
Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK Mafi kyawun makoma ga mutanen da ke da tsananin alerji, Batu. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Tebur na ƙasa da ƙasa na ƙididdigar glycemic da ƙimar ƙimar glycemic 2021: bita na tsari. Mujallar Amirka na abinci mai gina jiki, 114(5), 1625-1632. doi.org/10.1093/ajcn/nqab233
Ga mutanen da ke fama da ciwon baya, shin barci tare da matashin kai tsakanin ko ƙarƙashin gwiwoyi na iya taimakawa wajen kawo sauƙi yayin barci?
Barci Da matashin Kai Tsakanin Kafafu
Ma'aikatan kiwon lafiya na iya ba da shawarar cewa mutanen da ke fama da ciwon baya saboda ciki ko yanayi kamar diski na herniated da sciatica barci tare da matashin kai tsakanin kafafunsu. Barci tare da matashin kai tsakanin kafafu na iya taimakawa wajen rage ciwon baya da hip, kamar yadda matsayi yana taimakawa wajen kula da ƙashin ƙugu da kuma daidaitawar kashin baya. Daidaitaccen daidaituwa na kashin baya zai iya taimakawa wajen rage damuwa da zafi.
The amfanin
Wasu yuwuwar fa'idodin barci tare da matashin kai tsakanin gwiwoyi.
Rage Ciwon Baya da Hip
Lokacin barci a gefe, kashin baya, kafadu, da kwatangwalo na iya karkatar da su don kula da matsayi saboda an ɗaga tsakiya na nauyi, yana haifar da rashin kwanciyar hankali. (Gustavo Desouzart et al., 2015) Sanya matashin kai tsakanin gwiwoyi na iya taimakawa wajen tabbatar da kwanciyar hankali da rage ciwon baya da hip. (Gustavo Desouzart et al., 2015) matashin kai yana kawar da matsayi na ƙashin ƙugu ta hanyar ɗaga ƙafar ƙafa a sama. Wannan yana rage matsa lamba a kan ƙananan baya da haɗin gwiwa, wanda zai iya taimakawa wajen rage ciwo kuma ya ba da damar inganta barci.
Rage Alamomin Sciatica
Ciwon jijiya na Sciatica yana tafiya daga ƙananan baya zuwa ƙafa ɗaya saboda tushen jijiya na kashin baya a cikin ƙananan baya. (Cibiyar Nazarin Orthopedic ta Amurka, 2021) Barci tare da matashin kai tsakanin gwiwoyi na iya taimakawa wajen rage bayyanar cututtuka da jin dadi. Matashin matashin kai tsakanin ƙafafu na iya taimakawa hana karkatar da baya, juya baya, ko karkatar da ƙashin ƙugu yayin barci.
Rage Alamomin diski na Herniated
Fayil ɗin da aka yi amfani da shi na iya matsa lamba ga jijiyoyi na kashin baya, yana haifar da ciwo da damuwa. (Penn Medicine. 2024) Barci a gefe na iya kara tsananta ciwon diski na herniated; duk da haka, sanya matashin kai tsakanin gwiwoyi yana kiyaye ƙashin ƙugu a cikin tsaka tsaki kuma yana hana juyawa na kashin baya. Barci a baya tare da matashin kai a ƙarƙashin gwiwoyi na iya taimakawa wajen rage matsa lamba akan diski. (Jami'ar Central Florida. ND)
Inganta Matsayi
Tsayawa lafiya matsayi yayin zaune ko tsaye yana da mahimmanci ga lafiyar neuromusculoskeletal da rigakafin rauni. Daidaita daidai lokacin barci zai iya taimakawa wajen inganta matsayi (Doug Cary et al., 2021). Kamar yadda wani bincike ya nuna, mutane suna kashe fiye da rabin lokacinsu suna barci a tsaye a gefe. (Eivind Schjelderup Skarpsno et al., 2017) Barci a gefe tare da kafa na sama akai-akai yana faɗuwa gaba, yana kawo ƙashin ƙugu a cikin karkatar gaba wanda ke sanya ƙarin matsa lamba akan kwatangwalo da kayan haɗin gwiwa na kashin baya. Wannan matsayi yana rushe daidaitawar jiki. (Doug Cary et al., 2021) Sanya matashin kai tsakanin gwiwoyi yana inganta yanayin barci ta hanyar ɗaga saman kafa kuma yana hana motsi gaba. (Jami'ar Rochester Medical Center. 2024)
Ƙara nauyi yana haifar da ƙara yawan matsa lamba akan haɗin gwiwa.
Babban canji a tsakiyar nauyi.
Canje-canjen Hormonal yana sa kyallen jikin haɗin gwiwa ya zama lax.
Mata masu ciki masu fama da ciwon hip ko baya ana ba da shawarar su kwana da matashin kai tsakanin gwiwoyinsu don rage radadi da rashin jin daɗi. Likitoci sun yarda cewa kwanciya a gefen hagu shine mafi kyawun yanayin barci a cikin watanni na biyu da na uku. Wannan matsayi yana tabbatar da mafi kyawun jini ga uwa da jariri kuma yana taimakawa aikin koda. (Standford Medicine, 2024) Sanya matashin kai tsakanin gwiwoyi zai iya taimakawa wajen rage matsa lamba akan haɗin gwiwa kuma yana taimakawa wajen kula da matsayi na gefen hagu. (O'Brien LM, Warland J. 2015) (Standford Medicine, 2024) Manya-manyan matasan kai na haihuwa masu goyon bayan ciki da ƙananan baya na iya ba da ƙarin kwanciyar hankali.
Tuntuɓi mai ba da lafiya game da barci tare da matashin kai tsakanin gwiwoyi don ganin idan ya dace da ku.
Me ke Kawo Ciwon Jiki?
References
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Tasirin matsayi na barci akan ciwon baya a cikin tsofaffi masu aiki na jiki: Nazarin matukin jirgi mai sarrafawa. Aiki (Karatarwa, Mass.), 53 (2), 235–240. doi.org/10.3233/WOR-152243
Cary, D., Jacques, A., & Briffa, K. (2021). Binciken dangantaka tsakanin yanayin barci, farkawa bayyanar cututtuka na kashin baya da ingancin barci: Nazarin sashe na giciye. PloS 16, 11 (0260582), eXNUMX. doi.org/10.1371/journal.pone.0260582
Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Matsayin barci da motsin jiki na dare bisa ga rikodin rikodin hanzari mai rai: haɗin gwiwa tare da alƙaluma, salon rayuwa, da alamun rashin barci. Hali da kimiyyar barci, 9, 267-275. doi.org/10.2147/NSS.S145777
O'Brien, LM, Warland, J. (2015). Matsayin barcin mahaifiya: menene muka san inda za mu je? BMC Haihuwar Ciki, 15, Mataki na A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
Ga mutanen da ke fama da matsalolin narkewar abinci ko ciwon hanji, shin ƙara ruhun nana a cikin tsarin abinci mai gina jiki zai iya taimakawa wajen sarrafa alamun cututtuka da narkewa?
ruhun nana
An fara girma a Ingila, ba da daɗewa ba aka gane kayan aikin ruhun nana kuma ana noma su a yau a Turai da Arewacin Afirka.
Yadda ake Amfani dashi
Ana iya ɗaukar man barkono a matsayin shayi ko a cikin sigar capsule.
Tuntuɓi likita ko ƙwararriyar kiwon lafiya mai lasisi don tantance madaidaicin sashi na fom ɗin capsule.
Don Ciwon Hanji Mai Haushi
Ana shan barkono a matsayin shayi don magance matsalolin narkewar abinci gabaɗaya. An san yana rage samar da iskar gas a cikin hanji. A yau, masu bincike sun gane ruhun nana a matsayin mai tasiri ga ciwon hanji mai ban tsoro lokacin da aka yi amfani da shi a cikin nau'in mai. (N. Alammar et al., 2019) An yarda da man naman nama don amfani da marasa lafiya na IBS a Jamus. Duk da haka, FDA ba ta amince da ruhun nana da mai don magance kowane yanayi ba, amma ta jera ruhun nana da mai a matsayin mai lafiya gabaɗaya. (Direct Science, 2024)
Tsantsar ruwan 'ya'yan itace na iya ƙara yawan matakan jini na waɗannan magunguna.
Ana ba da shawarar yin magana game da hulɗar magani tare da mai bada kiwon lafiya kafin fara kari idan shan ɗayan waɗannan magunguna.
Pregnancy
Ba a ba da shawarar peppermint don amfani yayin daukar ciki ko ta wurin masu jinya.
Ba a sani ba ko zai iya shafar tayin mai tasowa.
Ba a sani ba ko zai iya shafar jariri mai shayarwa.
Yadda Ake Amfani da Ganye
Ba haka ba ne na kowa, amma wasu mutane suna rashin lafiyar ruhun nana. Kada a taɓa shafa man barkono a fuska ko a kusa da membranes na mucosa.Cibiyar Kula da Lafiya ta Ƙasa da Ƙarfafawa. 2020). Yin amfani da nau'i fiye da ɗaya, kamar shayi da mai, ba a ba da shawarar ba saboda yana iya haifar da lahani.
Saboda FDA ba ta tsara kari kamar ruhun nana da sauransu, abubuwan da ke cikin su na iya bambanta.
Kari zai iya ƙunsar abubuwa masu cutarwa ko baya ƙunsar sashi mai aiki kwata-kwata.
Wannan shine dalilin da ya sa ake ba da shawarar neman samfuran suna da sanar da ƙungiyar kula da lafiyar mutum abin da ake ɗauka.
Yana da yuwuwar tabarbare wasu sharuɗɗa kuma bai kamata a yi amfani da shi ba:
An yi amfani da barkono don magance ciwon ciki a jarirai amma ba a ba da shawarar ba a yau.
menthol a cikin ciki shayi na iya sa jarirai da kanana yara shakewa.
Chamomile na iya zama madadin mai yiwuwa. Tuntuɓi mai ba da lafiya don ganin ko lafiya.
Bayan Gyarawa: Chiropractic da Haɗin Kiwon Lafiya
References
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Tasirin mai na ruhun nana akan ciwon hanji mai ban haushi: meta-bincike na bayanan asibiti da aka tattara. BMC ƙarin magani da madadin magani, 19(1), 21. doi.org/10.1186/s12906-018-2409-0
Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Yaɗuwar hulɗar magungunan ƙwayoyi-ganye da ƙarin magunguna a cikin tsofaffi: bincike-bincike. Mujallar Burtaniya na aikace-aikacen gabaɗaya: mujallar Royal College of General Practitioners, 68(675), e711-e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Man fetur na barkono. Likitan iyali na Amurka, 75 (7), 1027-1030.
Cash, BD, Epstein, MS, & Shah, SM (2016). Tsarin Isar da Novel na Man Fetur Yana da Ingantaccen Magani don Alamun Ciwon Hanji mai Haushi. Cututtuka masu narkewa da kimiyya, 61 (2), 560-571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, JK, & Levesque, BG (2014). Peppermint mai don maganin ciwon hanji mai banƙyama: nazari na yau da kullum da meta-bincike. Jaridar Clinical Gastroenterology, 48 (6), 505-512. doi.org/10.1097/MCG.0b013e3182a88357
IFM's Find A Practitioner tool is the most referral network in the Functional Medicine, halitta don taimaka wa marasa lafiya gano Aiki Magunguna a ko'ina cikin duniya. IFM Certified Practitioners an jera farko a cikin sakamakon bincike, da aka ba su ilimi mai yawa a cikin Magungunan Aiki
