Koyarwar Lafiya ya haɗa da mai ba da shawara da ƙwararren lafiya wanda ke tallafawa da kuma taimakon mutane isa ga mafi kyawun lafiyar su kuma ku ji mafi kyawun su ta hanyar a tsarin abinci na musamman da tsarin rayuwa wanda ya dace da buƙatu na musamman da burinsu.
Koyarwar lafiya baya mai da hankali kan abinci ɗaya ko hanyar rayuwa.
Coaching Haɗin Gina Jiki yana mai da hankali kan:
Halittar mutum-mutumi ma'ana duk mun bambanta kuma mun bambanta
Diet
salon
Bukatun motsin rai
Bukatun jiki
Yana jaddada lafiya fiye da farantin karfe da lafiya ta hanyar abinci na farko. Koyaya, a cikin ainihin ra'ayin cewa akwai wuraren da ke tasiri lafiya kamar abinci. Wannan yana nufin cewa:
dangantaka
Career
ibada
Ayyukan jiki
Duk suna ba da gudummawa ga jin daɗin rayuwa gaba ɗaya.
Babu tsarin da ya dace da lafiya da lafiya.
Waɗannan ƙwararrun suna aiki tare da abokan ciniki kuma suna koya musu yadda za su:
Detox jikinsu
Futar da jikinsu
Kula da jikinsu
Wannan yana haifar da mutane su zama:
Koshin lafiya
Abin farin ciki
Cewa za su iya zama!
Koyarwar Lafiya tana ba da sabis a ciki zaman na sirri daya-daya da kuma horar da rukuni.
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 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 suke son cin abinci mafi koshin lafiya, za a iya zaɓi da daidaitawa su sa mayonnaise ya zama abin ban sha'awa kuma mai gina jiki ƙari ga ƙarancin abinci mai-carbohydrate?
Mayonnaise Gina Jiki
Ana amfani da Mayonnaise a cikin girke-girke daban-daban, ciki har da sandwiches, salad tuna, ƙwai da aka lalata, da tartar miya. Sau da yawa ana la'akari da rashin lafiya, saboda yawancin kitse ne kuma, a sakamakon haka, adadin kuzari. Calories da mai na iya ƙarawa da sauri lokacin da ba kula da girman rabo ba.
Menene?
Cakuda ce ta sinadarai daban-daban.
Yana hada mai, kwai gwaiduwa, ruwa mai acidic (ruwan lemun tsami ko vinegar), da mustard.
Abubuwan sinadaran sun zama lokacin farin ciki, mai tsami, emulsion na dindindin lokacin da aka haɗa su a hankali.
Makullin yana cikin emulsion, yana haɗa ruwa biyu waɗanda ba za su taru ba a zahiri, wanda ke juyar da mai ya zama mai ƙarfi.
The Science
Emulsification yana faruwa ne lokacin da emulsifier – kwai gwaiduwa – ya ɗaure abubuwan son ruwa / hydrophilic da abubuwan son mai / lipophilic.
Emulsifier yana ɗaure ruwan 'ya'yan lemun tsami ko vinegar tare da mai kuma baya bada izinin rabuwa, yana samar da emulsion mai tsayi. (Viktoria Olsson et al., 2018)
A cikin mayonnaise na gida, emulsifiers sune galibi lecithin daga gwaiduwa kwai da makamantansu a cikin mustard.
Alamomin mayonnaise na kasuwanci sukan yi amfani da wasu nau'ikan emulsifiers da stabilizers.
Health
Yana dauke da sinadarai masu inganta lafiya, kamar bitamin E, wanda ke inganta lafiyar zuciya, da kuma bitamin K, wanda ke da muhimmanci ga zubar jini. (USDA, FoodData Central, 2018)
Hakanan za'a iya yin shi tare da mai mai lafiya kamar omega-3 fatty acids, wanda ke kula da lafiyar kwakwalwa, zuciya, da lafiyar fata.
Duk da haka, galibin kitse ne wanda bai cika ba, wanda shine mafi koshin lafiya.
Don kula da burin abinci mai gina jiki a hankali lokacin zabar mayonnaise.
Ga daidaikun mutane akan abinci mai ƙarancin mai ko ƙarancin kalori, sarrafa sashi yana da mahimmanci.
Oil
Kusan kowane mai za a iya amfani da shi don yin mayonnaise, yana mai da mai shine babban abin da ke inganta lafiyar girke-girke.
Yawancin nau'ikan kasuwanci ana yin su ne da man soya, wanda wasu masana abinci mai gina jiki ke ganin zai iya zama matsala saboda yawan kitsen mai omega-6.
Man Canola yana da ƙananan abun ciki na omega-6 fiye da man soya.
Mutanen da suka yi mayonnaise za su iya amfani da kowane mai, ciki har da zaitun ko man avocado.
kwayoyin cutar
Damuwa game da kwayoyin cuta ya fito ne daga gaskiyar cewa mayonnaise na gida yawanci ana yin shi da danyen kwai yolks.
Ana yin mayonnaise na kasuwanci da ƙwai da aka ƙera kuma ana yin su ta hanyar da za ta kiyaye shi.
Acid, vinegar, ko ruwan 'ya'yan lemun tsami na iya taimakawa wajen kiyaye wasu kwayoyin cutar daga gurɓata mayonnaise.
Duk da haka, binciken ya gano cewa mayonnaise na gida yana iya ƙunsar kwayoyin salmonella duk da mahadi na acidic. (Junli Zhu et al., 2012)
Saboda wannan, wasu sun fi son pasteurize kwai a cikin ruwa 140 ° F na minti 3 kafin yin mayonnaise.
Kada a bar jita-jita na tushen Mayonnaise a waje da firiji fiye da sa'o'i biyu.
Ya kamata a adana mayonnaise na kasuwanci da aka buɗe a cikin firiji bayan buɗewa kuma a jefar da shi bayan watanni biyu.
Rage-Fat Mayonnaise
Yawancin masana abinci mai gina jiki sun ba da shawarar rage-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-yawa-yawan-yan-wa-ya-ya-ya-ya-ya-ya-ya-yan-ya-yan-ka-na-bayan-ba-ya-ya-ya-ya-ya)-ya-na-na-na-na-na-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-musanya. (Kwamitin Cibiyar Magunguna (US) akan Aiwatar da Jagororin Abinci, 1991)
Duk da yake rage-mai mayonnaise yana da ƙananan adadin kuzari da ƙasa da mai fiye da mayonnaise na yau da kullum, ana maye gurbin kitsen tare da sitaci ko sukari don inganta rubutu da dandano.
Ga mutanen da ke kallon carbohydrates ko sukari a cikin abincin su, bincika lakabin abinci mai gina jiki da kayan abinci kafin yanke shawara akan madaidaicin mayonnaise.
Jiki A Balance: Chiropractic, Fitness, da Gina Jiki
References
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Tasirin Ƙarfin Emulsion akan Zaɓaɓɓen Sensory da Abubuwan Rubutun Na'urar Nau'in Mayonnaise mai Ciki. Abinci (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Haɓaka ƙarancin mai da ƙarancin ƙwayar ƙwayar ƙwayar cuta ta mayonnaise ta hanyar ƙira ta tsakiya. Jaridar Kimiyyar Abinci da Fasaha, 54(3), 591-600. doi.org/10.1007/s13197-016-2436-0
Zhu, J., Li, J., & Chen, J. (2012). Tsira da Salmonella a cikin gida-style mayonnaise da acid mafita kamar yadda acidulant iri da preservatives ya shafa. Jaridar kariyar abinci, 75 (3), 465-471. doi.org/10.4315/0362-028X.JFP-11-373
Cibiyar Magunguna (US). Kwamitin Gudanar da Ka'idodin Abincin Abinci., Thomas, PR, Gidauniyar Iyali na Henry J. Kaiser., & Cibiyar Ciwon daji ta Kasa (US). (1991). Inganta abinci da lafiyar Amurka: daga shawarwari zuwa aiki: rahoton kwamitin aiwatar da ka'idojin abinci, Hukumar Abinci da Abinci, Cibiyar Magunguna. National Academy Press. books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
Ga mutanen da ke neman haɓaka abincin su, barkono jalapeño za su iya ba da abinci mai gina jiki, kuma su zama tushen bitamin?
Jalapeño Pepper Gina Jiki
Jalapeños na ɗaya daga cikin nau'o'in barkono barkono da ake amfani da su don yin magana ko ado da ƙara zafi a cikin tasa. Wannan nau'in barkono gabaɗaya ana girbe shi ana sayar da shi idan yana da duhu kore mai sheki amma ya zama ja yayin da ya girma. Bayanan abinci mai zuwa don barkono jalapeño gram 14. (FoodData Central. Ma'aikatar Aikin Gona ta Amurka. 2018)
Calories - 4
Fat - 0.05 g
sodium - 0.4 milligrams
Carbohydrates - 0.5 grams
fiber - 0.4 g
sugar - 0.6 g
Protein - 0.1 g
carbohydrates
Barkono jalapeño ya ƙunshi ƙananan carbohydrates kuma ba za a iya gwada shi tare da daidaitaccen tsarin GI ba. (Fiona S. Atkinson et al., 2008)
Giram 6 na carbohydrates a cikin hidimar kofi 1 yana da ƙarancin ƙarancin glycemia, ma'ana barkono baya haɓaka matakan sukari na jini cikin sauri ko kuma haifar da amsawar insulin. (Mary-Jon Ludy et al., 2012)
Fat
Jalapeños suna da nau'in kitse wanda galibi bai cika ba.
Protein
Tushen ba shine tushen furotin da aka ba da shawarar ba, saboda suna ɗauke da ƙasa da gram na furotin a cikin cikakken kopin yankakken jalapeños.
Bitamin da Ma'adanai
Barkono ɗaya ya ƙunshi kusan milligrams 16 na bitamin C, kusan kashi 18 cikin ɗari na iznin yau da kullun/RDA.
Jalapeños shine tushen tushen bitamin A, wanda ke tallafawa lafiyar fata da ido.
A cikin 1/4 kofin yankakken barkono jalapeño, daidaikun mutane suna samun kusan kashi 8% na adadin adadin yau da kullun na bitamin A ga maza da 12% na mata.
Jalapeños kuma shine tushen bitamin B6, K, da E.
Health Benefits
An danganta fa'idodin kiwon lafiya da yawa ga capsaicin wanda shine sinadarin da ke haifar da zafi a cikin barkono, gami da rage zafi da ƙaiƙayi ta hanyar toshe wani neuropeptide wanda ke watsa waɗannan sigina zuwa kwakwalwa. (Andrew Chang et al., 2023)
Taimakon Raɗa
Bincike ya nuna capsaicin - kari ko kayan shafawa / creams - na iya kawar da ciwon jijiya da haɗin gwiwa. (Andrew Chang et al., 2023)
Rage Hadarin Ciwon Zuciya
Nazarin mutanen da ke da ƙananan matakan lafiya na HDL cholesterol, waɗanda ke cikin haɗarin cututtukan zuciya / CHD, ya nuna cewa kariyar capsaicin sun inganta abubuwan haɗari ga CHD. (Yu Qin et al., 2017)
Rage kumburi
Vitamin C a cikin jini barkono yana aiki a matsayin antioxidant, wanda ke nufin zai iya gyara sel da suka lalace ta hanyar damuwa na oxidative da rage kumburi.
Wasu lokuta mutanen da ke fama da rashin lafiyar pollen na iya ƙetare amsa ga ɗanyen 'ya'yan itatuwa da kayan marmari, gami da nau'ikan barkono daban-daban.
Capsaicin a cikin jalapeño da sauran barkono masu zafi na iya fusatar da fata da idanu, har ma a cikin mutane marasa lafiya.
Ana ba da shawarar sanya safar hannu yayin da ake sarrafa barkono mai zafi kuma a guji taɓa fuskarka.
Wanke hannu, kayan aiki, da saman aiki sosai idan an gama.
Hanyoyin Kyau
Lokacin sabo, barkono jalapeño na iya samun matakan zafi daban-daban.
Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Tables na kasa da kasa na glycemic index da glycemic load values: 2008. Kula da ciwon sukari, 31 (12), 2281-2283. doi.org/10.2337/dc08-1239
Ludy, MJ, Moore, GE, & Mattes, RD (2012). Tasirin capsaicin da capsiate akan ma'aunin makamashi: nazari mai mahimmanci da meta-bincike na karatu a cikin mutane. Hannun sinadarai, 37 (2), 103-121. doi.org/10.1093/chemse/bjr100
Ofishin Cibiyoyin Kiwon Lafiya na Ƙasa na Ƙarin Abincin Abinci. (2021). Vitamin C: Taskar Gaskiya don Ma'aikatan Lafiya.
Chang A, Rosani A, Quick J. Capsaicin. [An sabunta 2023 Mayu 23]. A cikin: StatPearls [Internet]. Tsibirin Treasure (FL): Bugawa na StatPearls; 2023 Jan-. Akwai daga: www.ncbi.nlm.nih.gov/books/NBK459168/
Ga mutanen da ke kallon abincin da suke ci a lokacin hutun godiya, shin sanin ƙimar sinadirai na turkey zai iya taimaka wa lafiyar abinci?
Gina Jiki da Fa'idodi
Karamin sarrafa turkey zai iya zama tushen fa'ida na furotin, bitamin, da ma'adanai. Duk da haka, turkey da aka sarrafa zai iya zama mai yawa a cikin sukari, mai maras kyau, da sodium.
Wasu naman abincin rana suna ɗauke da sinadarai kamar yadda ake yi wa turkey burodi, a yayyafa shi, ko kuma an shafe shi a cikin miya mai ɗauke da sukari ko ƙara yayin sarrafawa.
Zaɓin sabo na iya yin babban bambanci a cikin abun ciki na sukari.
fats
Yawancin kitsen yana fitowa daga fata.
Turkiyya gabaɗaya tana da sassa daidai gwargwado na cikakken mai, monounsaturated, da mai polyunsaturated.
Cire fata da dafa abinci ba tare da ƙara mai ba sosai yana rage yawan mai.
Protein
Turkiyya ita ce kyakkyawar tushen cikakken furotin, tare da kusan gram 24 a cikin hidimar 3-oza.
Yanke-yanke, kamar nonon turkey mara fata, suna da ƙarin furotin.
Bitamin da Ma'adanai
Yana ba da bitamin B12, calcium, folate, iron, magnesium, phosphorus, potassium, da selenium.
Nama mai duhu ya fi farin nama girma a ƙarfe.
Health Benefits
Yana goyan bayan riƙewar tsoka
Sarcopenia, ko zubar da tsoka, yawanci yana haifar da rauni a cikin tsofaffi.
Samun isasshen furotin a kowane abinci yana da mahimmanci ga tsofaffi don kula da ƙwayar tsoka da motsi na jiki.
Turkiyya na iya taimakawa wajen biyan ka'idojin da ke ba da shawarar cin nama maras nauyi sau 4-5 a mako don kula da lafiyar tsoka tare da tsufa. (Anna Maria Martin, et al., 2017)
Yana Rage Diverticulitis Flare Ups
Diverticulitis shine kumburi na hanji. Abubuwan abinci waɗanda ke tasiri haɗarin diverticulitis sun haɗa da:
Shan fiber - yana rage haɗari.
Cin nama mai ja da aka sarrafa - yana haifar da haɗari.
Cin nama mai ja tare da mafi girma duka mai - yana haifar da haɗari.
Masu bincike sun yi nazarin maza 253 tare da diverticulitis kuma sun yanke shawarar cewa maye gurbin guda ɗaya na jan nama tare da kaji ko kifi yana rage haɗarin diverticulitis da kashi 20%. (Yin Cao et al., 2018)
Ƙayyadaddun binciken shine cewa an rubuta abincin naman a cikin maza kawai, abin da aka ci ya kasance da kansa, kuma adadin da aka cinye a kowane cin abinci ba a rubuta shi ba.
Yana iya zama madadin taimako ga duk wanda ke cikin haɗarin diverticulitis.
Yana Hana Anemia
Turkiyya tana ba da sinadirai da ƙwayoyin jini ke buƙata.
Har ila yau, Turkiyya na dauke da sinadarin folate da bitamin B12, wadanda ake bukata wajen samuwar kwayoyin halittar jajayen jini da aikin da ya dace.
Yin amfani da turkey na yau da kullum zai iya taimakawa wajen kiyayewa lafiyayyen kwayoyin jini.
Yana Goyan bayan Lafiyar Zuciya
Turkiyya ita ce madadin sauran nama maras sodium, musamman idan an cire fata kuma an dafa shi sabo ne.
Turkiyya kuma tana da yawan amino acid arginine.
Arginine na iya taimakawa wajen buɗe arteries da annashuwa azaman mafari ga nitric oxide. (Patrick J. Skerrett, 2012)
allergies
Rashin lafiyar nama na iya faruwa a kowane zamani. Rashin lafiyar turkey yana yiwuwa kuma ana iya danganta shi da rashin lafiyar wasu nau'in kaji da nama ja. Alamomin na iya haɗawa da: (Kwalejin Amurka na Allergy, Asthma & Immunology. 2019)
Martin, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Motsa jiki da Abincin Protein: Hanyar Haɗin kai akan Sarcopenia. BioMed bincike na kasa da kasa, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Cin nama da haɗarin diverticulitis tsakanin maza. Gut, 67 (3), 466-472. doi.org/10.1136/gutjnl-2016-313082
Ga mutanen da ke neman ƙara yawan maganin antioxidant, fiber, da bitamin, za su iya ƙara rumman a cikin abincin su?
Rumman
Ruman na iya haɓaka jita-jita daban-daban, daga karin kumallo zuwa gefe zuwa ga abincin dare, tare da daidaitattun haɗaɗɗen ɗanɗano mai laushi, tartness, da crunch daga tsaba.
Health Benefits
An gano 'ya'yan itacen zama tushen lafiya na bitamin, fiber, da antioxidants. Matsakaicin 'ya'yan itace ya ƙunshi:
Mutanen da ke ƙoƙarin samun koshin lafiya ƙila ba su san ta ina ko yadda za su fara ba. Shin hayar kocin kiwon lafiya zai iya taimaka wa mutane su fara tafiya lafiya kuma su kai ga burinsu?
Hayar Kocin Lafiya
Yana da sauƙi a kama cikin sha'awar yin canje-canje, amma wani abu ne a zahiri saita daidaitaccen tsari a cikin motsi. Hayar kocin kiwon lafiya zai iya taimaka wa mutane su fahimci bayanin, haɓaka ingantaccen tsarin lafiya wanda ya dace da salon rayuwarsu, da cimma burin lafiya da lafiya. Mai ba da kiwon lafiya na farko zai iya zama albarkatu kuma yana da masu ba da shawara ga mashahuran kociyoyin kiwon lafiya a yankin.
Me suke yi?
Masu horar da kiwon lafiya ƙwararru ne wajen taimaka wa ɗaiɗaikun kai ga cimma burin lafiya da lafiya. Wannan na iya zama:
Rage damuwa
Inganta kula da kai
Mai da hankali kan abinci mai gina jiki
Fara motsa jiki
Inganta ingancin rayuwa
Kocin lafiya yana taimakawa ƙirƙirar tsari kuma ya sa ya faru.
Masu horar da lafiya da lafiya suna amfani da tambayoyin motsa jiki da kuma hanyoyin da suka dogara da shaida don ƙarfafa mutane a cikin tafiyarsu ta lafiya. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
Suna taimakawa gano wuraren da ke buƙatar haɓakawa, haɓaka tsari, da ƙarfafa mutum gaba ɗaya kamar mai horar da motsa jiki.
Masu horar da lafiya suna aiki tare da likitoci da/ko wasu ƙwararrun kiwon lafiya a cikin yanayin asibiti ko a matsayin masu ba da sabis.
Matsayin su shine samar da cikakkiyar tsarin kula da lafiya da lafiya.
Kocin lafiya shine wanda ke taimakawa tsarawa da daidaita al'amura daban-daban na rayuwar mutum don su iya koyan kula da lafiya mai kyau.
Za su taimaka wajen shawo kan shinge yayin gwagwarmaya.
Kocin lafiya yana saurare kuma yana ba da tallafi ga duk wani burin mutum.
Kocin lafiya yana nan har sai an cimma burin.
cancantar
Yana da mahimmanci don tabbatar da cewa masu samar da abubuwan da ake la'akari suna da cancantar cancanta. Saboda wasu shirye-shiryen takaddun shaida suna ba da hankali kan takamaiman wurare kamar abinci mai gina jiki, ana ba da shawarar gano abin da ake buƙata kafin zaɓar kocin lafiya. Masu horar da lafiya ba sa buƙatar digiri na jami'a, duk da haka, takaddun shaida da yawa suna da alaƙa da kwalejoji kuma suna da haɗin gwiwar ilimi waɗanda suka cancanci aikin kwas da bayar da kiredit na kwaleji. Horon zama kocin lafiya ya ƙunshi: (Shivaun Conn, Labulen Sharon 2019)
Health
Fitness
Tsarin burin
Dabarun koyarwa
Ra'ayoyin abinci mai gina jiki
Tambayoyi masu motsa rai
Gudanar da kulawa
Canza halaye
Misalan Burin Lafiya
Koyarwar lafiya ba hanya ce mai-girma-daya ba. Ma'aikacin kiwon lafiya na farko ko likita yana ba da ganewar asali da tsarin likita, kuma kocin kiwon lafiya yana taimakawa wajen jagoranci da tallafawa mutum ta hanyar shirin. Koyaya, ɗaukar kocin lafiya baya buƙatar yanayin likita don ɗaukar ayyuka. Misalai kaɗan na manufofin kiwon lafiya waɗanda masu horar da lafiya ke magana sun haɗa da:
Akwai nau'ikan masu horar da lafiya da yawa kuma wasu na iya ƙware, don haka yi ƙoƙarin tantance ƙwarewar da ake buƙata don cimma burin.
Budget
Ƙayyade adadin kuɗin da za a saka, saboda yawancin masu ba da inshora ba sa biyan kuɗin kocin lafiya.
Masu horar da lafiya na iya caji tsakanin $50 zuwa $300 a kowane zama.
Wasu za su ba da fakiti, membobinsu, da/ko rangwame.
Certifications
Duba cikin takaddun shaida.
An amince da shi?
Wannan zai tabbatar da zabar kocin da ya sami horo da ƙwarewar da ake bukata don ba da kulawa mai kyau.
karfinsu
Yi shawara tare da masu horar da masu horarwa.
Yi tambayoyi kuma duba idan sun dace da takamaiman manufofin lafiya.
Hira da yawa gwargwadon buƙata.
Samun/wuri
Taro na zahiri, tarukan cikin mutum, da/ko hade?
Yaya tsawon zaman?
Yawan tarurruka?
Nemo kocin da ke da sassauƙa da dacewa zai taimaka wajen kiyaye lafiyar kocin / abokin ciniki.
Ƙimar Multidisciplinary da Jiyya
References
Perlman, AI, & Abu Dabrh, AM (2020). Koyarwar Lafiya da Lafiya a cikin Hidima da Bukatun Marasa lafiya na Yau: Babban Ma'aikatan Kiwon Lafiya. Ci gaban duniya a fannin lafiya da magani, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Labule, S. (2019). Koyarwar lafiya a matsayin tsarin maganin rayuwa a cikin kulawa na farko. Jaridar Australiya ta Gabaɗaya, 48(10), 677-680. doi.org/10.31128/AJGP-07-19-4984
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
