Ubuhle
Ithimba Lezempilo Lomtholampilo. Isici esibalulekile ezimweni zomgogodla noma emuva ukuhlala unempilo. Ukuphila kahle sekukonke kuhilela ukudla okulinganiselayo, ukuvivinya umzimba okufanele, ukuvivinya umzimba, ukulala okuzolile, nendlela yokuphila enempilo. Leli gama liye lasetshenziswa ngezindlela eziningi. Kodwa sekukonke, incazelo imi kanje.
Kuyinqubo eqaphelayo, eziqondisayo, futhi ethuthukayo yokuzuza amandla aphelele. Ihlanganisa izindlela eziningi zokuphila, ngokwengqondo/engokomoya kanye nendawo umuntu ahlala kuyo. Kuhle futhi kuqinisekisa ukuthi esikwenzayo, empeleni, kulungile.
Kuyinqubo esebenzayo lapho abantu beqaphela futhi benze izinqumo eziholela ekuphileni okuyimpumelelo. Lokhu kubandakanya ukuthi umuntu unikela kanjani endaweni yakhe/umphakathi. Bahlose ukwakha izindawo zokuhlala ezinempilo kanye nezinkundla zokuxhumana. Kuyasiza ekudaleni izinkolelo zomuntu, izindinganiso, kanye nombono womhlaba omuhle.
Okuhambisana nalokhu kuhambisana nezinzuzo zokuvivinya umzimba njalo, ukudla okunempilo, ukuzinakekela, nokwazi ukuthi kufanele ufune nini usizo lwezokwelapha. Umlayezo kaDkt. Jimenez owokusebenzela ukufaneleka, ukuba nempilo, futhi uhlale uqaphela iqoqo lethu lezindatshana, amabhulogi, namavidiyo.
by UDkt Alex Jimenez I-Gastro Intestinal Health , Ukuqeqeshwa Kwezempilo
Kubantu ababhekene nokuqunjelwa njalo ngenxa yemithi, ukucindezeleka, noma ukuntuleka kwe-fiber, ingabe ukuzivocavoca umzimba kungakusiza ukukhuthaza ukunyakaza kwamathumbu njalo?
Ukuhamba Ngosizo Lokuqunjelwa
Ukuqunjelwa kuyisimo esivamile. Ukuhlala kakhulu, imithi, ingcindezi, noma ukungatholi i-fiber eyanele kungaholela ekunyakazeni kwamathumbu okungajwayelekile. Ukulungiswa kwendlela yokuphila kungalawula izimo eziningi. Enye yezindlela eziphumelela kakhulu ukuhlanganisa ukuvivinya umzimba okusesilinganisweni okuvamile, ukukhuthaza imisipha yamathumbu ukuba ifinyele ngokwemvelo (U-Huang, R., et al., 2014 ). Lokhu kuhlanganisa ukugijima, i-yoga, i-water aerobics, namandla noma ukuhamba ngokushesha ukuze kuncishiswe ukuqunjelwa.
Ucwaningo
Ucwaningo luhlaziye abesifazane abakhuluphele abaneminyaka ephakathi nendawo ababenokuqunjelwa okungapheli esikhathini esingamaviki ayi-12. (Tantawy, SA, et al., 2017 )
Iqembu lokuqala lalihamba nge-treadmill izikhathi ezingu-3 ngesonto imizuzu engu-60.
Iqembu lesibili alizange lihlanganyele kunoma yimuphi umsebenzi womzimba.
Iqembu lokuqala laba nokuthuthuka okukhulu ezimpawu zabo zokuqunjelwa kanye nekhwalithi yokuhlola impilo.
Ukungalingani kwamagciwane emathunjini nakho kuhlotshaniswa nezinkinga zokuqunjelwa. Olunye ucwaningo lwalugxile emphumeleni wokuhamba ngokushesha uqhathanisa nokuzivocavoca okuqinisa imisipha ewumgogodla njengamapulangwe ekubunjweni kwe-microbiota yamathumbu. (Morita, E., et al., 2019 ) Imiphumela yabonisa ukuthi izivivinyo ze-aerobic ezifana namandla/ukuhamba ngokushesha kungasiza ukukhulisa amathumbu Ama-bacterium , ingxenye ebalulekile yamagciwane amathumbu anempilo. Ucwaningo lubonise umphumela omuhle lapho abantu behlanganyela okungenani imizuzu engu-20 yokuhamba ngokushesha nsuku zonke. (Morita, E., et al., 2019 )
Ukuzivocavoca Kungasiza Ukunciphisa Izingozi Zomdlavuza Wamakholomu
Ukuzivocavoca umzimba kungaba isici esibalulekile sokuvikela ekwehliseni umdlavuza wekoloni. (I-National Cancer Institute. 2023 ) Abanye balinganisela ukuncishiswa kwengozi ku-50%, futhi ukuvivinya umzimba kungasiza ngisho nokuvimbela ukuphinda kwenzeke ngemva kokuxilongwa komdlavuza wekoloni, futhi u-50% kwezinye izifundo zeziguli ezinomdlavuza wekholoni wesigaba II noma isigaba III. (I-Schoenberg MH 2016 )
Imiphumela emihle kakhulu itholwe ngokuzivocavoca okunamandla okumaphakathi, okufana namandla/ukuhamba ngokushesha, cishe amahora ayisithupha ngeviki.
Ukufa kwehliswe ngo-23% kubantu abebezivocavoca okungenani imizuzu engama-20 izikhathi ezimbalwa ngesonto.
Iziguli ezinomdlavuza wekholoni ezingasebenzi ezaqala ukuvivinya umzimba ngemva kokuxilongwa kwazo ziye zaba nemiphumela engcono kakhulu kunabantu abahlala bodwa, okubonisa ukuthi akukephuzi kakhulu ukuqala ukujima.(I-Schoenberg MH 2016 )
Iziguli ezikhuthele kakhulu zaba nemiphumela engcono kakhulu.
Ukuvimbela Uhudo Oluhlobene Nokuzivocavoca
Abanye abagijimi nabahamba ngezinyawo baba nekholoni esebenza ngokweqile, okuholela esihudo esihlobene nokuzivocavoca noma indle exekethile, eyaziwa ngokuthi ama-runner's trots. Abasubathi abangafika kwabangu-50% baba nezinkinga zesisu ngesikhathi sokuzivivinya kanzima. (de Oliveira, EP et al., 2014 ) Izinyathelo zokuvimbela ezingathathwa zihlanganisa.
Ukungadli emahoreni amabili okuzivocavoca.
Gwema i-caffeine noketshezi olufudumele ngaphambi kokuzivocavoca.
Uma uzwela ku-lactose, gwema imikhiqizo yobisi noma usebenzise i-Lactase.
Qinisekisa ukuthi umzimba unamanzi amaningi ngaphambi kokuzivocavoca.
Ukukhipha amanzi ngesikhathi sokuzivocavoca.
Uma uzivocavoca ku- ekuseni :
Phuza cishe izinkomishi ezingu-2.5 zoketshezi noma isiphuzo sezemidlalo ngaphambi kokulala.
Phuza cishe izinkomishi ezingu-2.5 zoketshezi ngemva kokuvuka.
Phuza ezinye izinkomishi eziyi-1.5 - 2.5 zoketshezi imizuzu engama-20-30 ngaphambi kokuzivocavoca.
Phuza ama-ounces angu-12-16 njalo ngemizuzu engu-5-15 ngesikhathi sokuzivocavoca.
If ukuzivocavoca imizuzu engaphezu kwengama-90 :
Phuza isixazululo se-fluid-ounce esingu-12 - 16 esiqukethe amagremu angu-30-60 we-carbohydrates, i-sodium, i-potassium, ne-magnesium njalo ngemizuzu engu-5-15.
Usizo Lobungcweti
Ukuqunjelwa ngezikhathi ezithile kungase kuxazululwe ngokulungisa indlela yokuphila njengokunyuka kokudla kwefayibha, ukuvivinya umzimba, noketshezi. Abantu ababhekene nendle enegazi noma i-hematochezia, abasanda kulahlekelwa ngamakhilogremu angu-10 noma ngaphezulu, bane-anemia yokuntuleka kwensimbi, banokuhlolwa okuqondile kwe-fecal/igazi elifihliwe, noma abanomlando womndeni womdlavuza wekoloni badinga ukubonana nomhlinzeki wezempilo noma uchwepheshe ukuze enze okuthile. ukuhlola ukuze kuqinisekiswe ukuthi azikho izinkinga eziwumsuka noma izimo ezibucayi. (Jamshed, N. et al., 2011 ) Ngaphambi kokuhamba ngezinyawo ukuze bathole usizo lokuqunjelwa, abantu kufanele bathintane nomhlinzeki wabo wezempilo ukuze babone ukuthi kuphephile yini kubo.
Ku-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic, izindawo zethu zokuzijwayeza zihlanganisa Wellness & Nutrition, Pain Chronic, Ukulimala Komuntu, Ukunakekelwa Kwezingozi Ezizenzakalelayo, Ukulimala Komsebenzi, Ukulimala Emuva, Ubuhlungu Be-Low Back, Ubuhlungu Bentamo, Ikhanda Lekhanda Le-Migraine, Ukulimala Kwezemidlalo, Okunzima Sciatica , Scoliosis, Complex Herniated Discs, Fibromyalgia, Pain Chronic, Complex Injuries, Stress Management, Functional Medicine Treatments, kanye ne-in-scope care protocols. Sigxila kulokho okukusebenzelayo ukuze ufinyelele imigomo yokuthuthukisa nokudala umzimba othuthukisiwe ngezindlela zocwaningo nezinhlelo zempilo ephelele. Uma kudingeka okunye ukwelashwa, abantu bazothunyelwa emtholampilo noma kudokotela ofaneleka kakhulu ukulimala kwabo, isimo, kanye/noma ukugula kwabo.
Ukuhlolwa Kwendle: Yini? Kungani? futhi Kanjani?
VIDEO
Okubhekwayo
U-Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Umsebenzi womzimba nokuqunjelwa entsheni yaseHong Kong. I-PloS eyodwa, 9(2), e90193. doi.org/10.1371/journal.pone.0090193
Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Imiphumela yomsebenzi womzimba ohlongozwayo nokulawulwa kokudla ukulawula ukuqunjelwa kwabesifazane abakhuluphele abaneminyaka ephakathi. Isifo sikashukela, i-metabolic syndrome kanye nokukhuluphala: okuhlosiwe kanye nokwelashwa, i-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). Ukuqeqeshwa kwe-Aerobic Exercise With Brisk Walking Kwenyusa Ama-Bacteroides Amathumbu Kwabesifazane Asebekhulile Abanempilo. Izakhamzimba, 11(4), 868. doi.org/10.3390/nu11040868
I-National Cancer Institute. (2023). I-Colorectal Cancer Prevention (PDQ(R)): Inguqulo Yesiguli. Ku-PDQ Cancer Information Summaries. www.cancer.gov/types/colorectal/patient/colorectal-prevention-pdq www.ncbi.nlm.nih.gov/pubmed/26389376
I-Schoenberg MH (2016). Umsebenzi Womzimba Nokudla Okunomsoco Ekuvimbeleni Okuyisisekelo NasesiPhakathi KweCancer Colorectal. Umuthi we-Visceral, 32(3), 199-204. doi.org/10.1159/000446492
de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Izikhalazo zamathumbu ngesikhathi sokuzivocavoca: ukusabalala, i-etiology, kanye nezincomo zokudla okunomsoco. Umuthi wezemidlalo (Auckland, NZ), 44 Suppl 1(Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, ZE, & Olden, KW (2011). Indlela yokuxilonga yokuqunjelwa okungapheli kubantu abadala. Udokotela womndeni waseMelika, 84(3), 299-306.
by UDkt Alex Jimenez Ukudla , Nutrition
Ingabe ukwazi usayizi wokuphakela kusiza ukunciphisa ushukela nama-calories kubantu abajabulela ukudla izithelo ezomisiwe?
Izithelo Ezomile
Izithelo ezomisiwe, njengama-cranberries, izinsuku, omisiwe, nama-prunes, zinhle ngoba zihlala isikhathi eside futhi ziyimithombo enempilo ye-fiber, amaminerali, namavithamini. Kodwa-ke, izithelo ezomisiwe ziqukethe ushukela kanye nama-calories amaningi ngokukhonza ngakunye ngoba zilahlekelwa ivolumu lapho ziphelelwe amanzi, okuvumela ukuthi kudliwe okuningi. Yingakho usayizi wokuphakela kubalulekile ukuqinisekisa ukuthi umuntu akadli kakhulu.
Usayizi Wokukhonza
Izithelo zomiswa kuma-dehydrators noma zishiywe elangeni ukuze zikhiphe amanzi ngokwemvelo. Asuke eselungile uma amanzi amaningi esenyamalele. Ukulahlekelwa kwamanzi kunciphisa ubukhulu bawo bomzimba, okuvumela abantu ukuba badle kakhulu, bakhulise ushukela kanye nekhalori. Isibonelo, cishe amagilebhisi angama-30 alingana enkomishini yokulinganisa eyodwa, kodwa amagilebhisi omisiwe angama-250 angagcwalisa inkomishi eyodwa uma ephelelwe amanzi. Ulwazi lokudla okunempilo kwezithelo ezintsha nezomisiwe.
Sugar
Amagilebhisi ayishumi anama-calories angu-34 kanye namagremu angu-7.5 kashukela. (I-FoodData Central. Umnyango Wezolimo wase-US. 2018 )
Izithelo zomvini ezingamashumi amathathu zinama-calories angu-47 futhi ngaphansi kwamagremu angu-10 kashukela.
Okuqukethwe ushukela wemvelo wamagilebhisi kuyehluka, ngakho-ke izinhlobo ezahlukene zingaba ngaphansi kokuhlolwa komsoco.
Ezinye izithelo, njengama-cranberries, zingaba yi-tart kakhulu, ngakho-ke ushukela noma amajusi wezithelo zengezwa ngesikhathi somiswa.
Izindlela Zokusebenzisa
Izithelo ezintsha zingase zibe phezulu kumavithamini athile, kodwa okuqukethwe kwamaminerali kanye ne-fiber kugcinwa ngesikhathi somiswa. Izithelo ezomisiwe zinemisebenzi eminingi futhi zingenziwa ingxenye yokudla okunempilo, okunokulinganisela okungahlanganisa:
I-Trail Mix
Hlanganisa izithelo ezomisiwe, amantongomane, nembewu.Gada usayizi wengxenye.
oatmeal
Gcoba kancane i-oatmeal ngokuphakwa okuncane kwezithelo ezomisiwe ukuze uthole isidlo sasekuseni esinenhliziyo nesinempilo.
Amasaladi
Gcoba imifino emnyama, enamaqabunga, izingcezu ze-apula ezintsha, ama-cranberries omisiwe noma omisiwe, noshizi.
Inkambo Eyinhloko
Sebenzisa izithelo ezomisiwe njengesithako ekufakweni okumnandi.
Ama-Protein Bar Substitutes
Ama-raisin, amajikijolo omisiwe, ama-apula chips, namabhilikosi omisiwe afanelekile futhi ahlala isikhathi eside kunesithelo esisha, okuwenza aphelele lapho ama-protein bars engatholakali.
Ku-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic, izindawo zethu zokuzijwayeza zihlanganisa Wellness & Nutrition, Pain Chronic, Ukulimala Komuntu, Ukunakekelwa Kwezingozi Ezizenzakalelayo, Ukulimala Komsebenzi, Ukulimala Emuva, Ubuhlungu Obuphansi, Ubuhlungu Bentamo, Ikhanda Lekhanda Le-Migraine, Ukulimala Kwezemidlalo, I-Sciatica Enzima, I-Scoliosis, i-Complex Herniated Discs, i-Fibromyalgia, Ubuhlungu obungapheli, Ukulimala Okuyinkimbinkimbi, Ukulawulwa Kwengcindezi, Ukwelashwa Kwemithi Esebenzayo, kanye nezinqubo zokunakekelwa kwe-in-scope. Sigxila kulokho okukusebenzelayo ukuze ufinyelele imigomo yokuthuthukisa nokudala umzimba othuthukisiwe ngezindlela zocwaningo nezinhlelo zempilo ephelele.
Ithonya Lomuthi Osebenzayo Ngaphandle Kwamajoyinti
VIDEO
Okubhekwayo
I-FoodData Central. Umnyango Wezolimo wase-US. (2017). Omisiwe. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients
I-FoodData Central. Umnyango Wezolimo wase-US. (2018). Amagilebhisi, uhlobo lwaseMelika (isikhumba esishelelayo), eluhlaza. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
I-FoodData Central. Umnyango Wezolimo wase-US. (2018). Amagilebhisi, abomvu noma aluhlaza (uhlobo lwaseYurophu, njengembewu ye-Thompson), eluhlaza. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients
by UDkt Alex Jimenez Nutrition , Weight Loss
Kubantu abaqala ukuzivocavoca, ukuvivinya umzimba, nokuzivocavoca umzimba, ingabe ukwazi ukuthi i-glycogen isebenza kanjani kusiza ekululameni kokujima?
IGlycogen
Lapho umzimba udinga amandla, udonsa ezitolo zawo ze-glycogen. Ukudla okune-carbohydrate ephansi, ukudla okune-ketogenic kanye nokuvivinya umzimba okujulile kuqeda izitolo ze-glycogen, okubangela umzimba ukuba ugaye amafutha ukuze uthole amandla. I-Glycogen inikezwa ngama-carbohydrate ekudleni komuntu futhi isetshenziselwa ukunika amandla ubuchopho, umsebenzi womzimba, neminye imisebenzi yomzimba. Ama-molecule enziwe nge-glucose agcinwa ngokuyinhloko esibindini nasemisipha. Okudliwayo, kangaki, kanye nezinga lomsebenzi kuthonya indlela umzimba ogcina nokusebenzisa ngayo i-glycogen. Ukubuyisela i-glycogen ngemuva kokusebenza ngokomzimba noma ukuzilolonga kuyingxenye ebalulekile yenqubo yokululama. Umzimba ungakwazi ukuhlanganisa ngokushesha i-glycogen kulezi zindawo zokugcina lapho udinga uphethiloli. Ukudla ama-carbohydrates anele ukufinyelela imigomo yezempilo kanye namazinga okusebenza kubalulekile ukuze uphumelele.
Kwenzenjani
Kuwuhlobo lomzimba olugciniwe lweglucose noma ushukela.
Igcinwa esibindini nasemisipha.
Iwumthombo wamandla oyinhloko nokhethwayo womzimba.
Iphuma kuma-carbohydrates ekudleni naseziphuzweni.
Yenziwe ngama-molecule eglucose amaningana axhunyiwe.
Ukukhiqiza kanye Nesitoreji
Ama-carbohydrate amaningi adliwayo aguqulwa abe ushukela, okuba umthombo wamandla oyinhloko womzimba. Kodwa-ke, lapho umzimba ungakudingi ukuphehlwa, ama-molecule eglucose aba amaketanga axhumene angamayunithi ayisishiyagalombili kuya kwayi-12, akhe i-molecule ye-glycogen.
Izibangeli Zenqubo
Ukudla ukudla okuqukethe ama-carbohydrate kuzonyusa amazinga eglucose egazini ekuphenduleni.
Ukwenyuka kweglucose kubonisa ukuthi amanyikwe akhiqiza i-insulini, ihomoni esiza amangqamuzana omzimba ukuthi athathe i-glucose emgudwini wegazi ukuze athole amandla noma ayigcine.
Ukwenziwa kusebenze kwe-insulin kubangela isibindi namaseli emisipha ukuba akhiqize i-enzyme ebizwa ngokuthi i-glycogen synthase, ehlanganisa amaketanga eglucose.
Ngoshukela ne-insulin eyanele, ama-molecule e-glycogen angalethwa esibindini, emisipha, nasemangqamuzaneni amafutha ukuze agcinwe.
Njengoba i-glycogen eminingi itholakala emisipha nasesibindini, inani eligcinwe kulawa maseli liyahlukahluka kuye ngezinga lomsebenzi, angakanani amandla ashiswayo lapho kuphumule, nokudla okudliwe. Imisipha ngokuyinhloko isebenzisa i-glycogen egcinwe ngaphakathi imisipha , kuyilapho i-glycogen egcinwe esibindini isakazwa kuwo wonke umzimba, ikakhulukazi ebuchosheni nasemgogodleni.
Ukusetshenziswa komzimba
Umzimba uguqula ushukela ube yi-glycogen ngenqubo ebizwa ngokuthi i-glycogenesis. Phakathi nale nqubo, ama-enzyme ahlukahlukene asiza umzimba ukuthi uphule i-glycogen ku-glycogenolysis ukuze umzimba ukwazi ukuyisebenzisa. Igazi linenani elimisiwe leglucose elilungele ukusebenza nganoma yisiphi isikhathi. Amazinga e-insulin nawo ehla lapho izinga liqala ukwehla, kungaba ngenxa yokungadli noma ukushiswa kweglucose ngesikhathi sokuzivocavoca. Uma lokhu kwenzeka, i-enzyme eyaziwa ngokuthi i-glycogen phosphorylase iqala ukwephula i-glycogen ukuze inikeze umzimba ngeglucose. I-glucose ephuma esibindini i-glycogen iba amandla ayinhloko omzimba. Ukuqhuma okufushane kwamandla kusebenzisa i-glycogen, kungaba ngesikhathi sokugijima noma ukuphakamisa kanzima. (Bob Murray, Christine Rosenbloom, 2018 ) Isiphuzo sangaphambi kokujima esigcwele ama-carbohydrate singanikeza amandla okuzivocavoca isikhathi eside futhi ululame ngokushesha. Umuntu ngamunye kufanele adle isidlo sangemva kokujima esinenani elilinganayo lamacarbohydrate ukuze agcwalise izitolo ze-glycogen. Ubuchopho buphinde busebenzise i-glucose ukuze ibe namandla, kanti u-20 kuya ku-25% we-glycogen uya ekunikezeni amandla ubuchopho. (U-Manu S. Goyal, u-Marcus E. Raichle, 2018 ) Ukuvilapha kwengqondo noma inkungu yobuchopho ingakhula lapho kungadliwa ama-carbohydrate anele. Lapho izitolo ze-glycogen ziqedwa ngokuzivocavoca noma ama-carbohydrate anganele, umzimba ungazizwa ukhathele futhi uvilapha futhi mhlawumbe ube nokuphazamiseka kwemizwa nokulala. (U-Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017 )
Ukudla
Yikuphi ukudla okudliwayo kanye nokuthi kungakanani umsebenzi womzimba umuntu awenzayo nakho kunomthelela ekukhiqizweni kwe-glycogen. Imiphumela ingaba mibi uma umuntu elandela ukudla okune-carb ephansi, lapho ama-carbohydrate, umthombo oyinhloko we-glucose synthesis, ekhawulelwa ngokuzumayo.
Ukukhathala kanye Nenkungu Yobuchopho
Lapho uqala ukudla okune-carb ephansi, izitolo ze-glycogen zomzimba zingancipha kakhulu futhi abantu bangase babe nezimpawu ezinjengokukhathala kanye nenkungu yobuchopho. (UKristen E. D'Anci et al., 2009 )
Izimpawu ziqala ukuncipha lapho umzimba usulungise futhi uvuselela izitolo zawo ze-glycogen.
Isisindo Samanzi
Noma yiliphi inani lokuncipha kwesisindo lingaba nomthelela ofanayo ezitolo ze-glycogen.
Ekuqaleni, abantu ngabanye bangase behle ngokushesha kwesisindo.
Ngokuhamba kwesikhathi, isisindo singakhuphuka futhi ngokunokwenzeka sikhule.
Lo mkhuba ngokwengxenye ubangelwa ukwakheka kwe-glycogen, nayo engamanzi. Ukuncipha okusheshayo kwe-glycogen ekuqaleni kokudla kubangela ukwehla kwesisindo samanzi. Ngokuhamba kwesikhathi, izitolo ze-glycogen ziyavuselelwa, futhi isisindo samanzi siyabuya. Uma lokhu kwenzeka, ukwehla kwesisindo kungamisa noma kube ithafa. Ukulahlekelwa kwamafutha kungaqhubeka naphezu komphumela we-plateau wesikhashana.
Ukuzivocavoca
Uma wenza isimiso sokuzivocavoca esikhandlayo, kukhona amasu okusiza ukugwema ukwehla kokusebenza okungenzeka kube usizo:
Ukulayishwa kweCarbo
Abanye abasubathi badla ama-carbohydrate amaningi kakhulu ngaphambi kokujima noma ukuncintisana.
Ama-carbohydrate engeziwe anikeza uphethiloli omningi.
Indlela ayisamukeleki njengoba ingaholela esisindweni samanzi eseqile kanye nezinkinga zokugaya ukudla.
Izithako zeGlucose
Amajeli wamandla aqukethe i-glycogen angadliwa ngaphambi noma njengoba kudingeka ngesikhathi somcimbi ukuze kwandiswe amazinga kashukela egazini.
Isibonelo, ukuhlafuna amandla kuyizithasiselo ezisebenzayo zabagijimi ukusiza ukukhulisa ukusebenza ngesikhathi sokugijima okunwetshiwe.
I-Low-Carb Ketogenic Diet
Ukudla ukudla okunamafutha amaningi kanye nama-carbohydrate aphansi kungabeka umzimba esimweni se-keto-adaptive.
Kulesi simo, umzimba uqala ukufinyelela amafutha agciniwe ukuze uthole amandla futhi uthembele kancane ku-glucose ukuze uthole uphethiloli.
Ku-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic, abahlinzeki bethu basebenzisa indlela edidiyelwe ukuze benze izinhlelo zokunakekelwa komuntu siqu zomuntu ngamunye, ngokuvamile okuhlanganisa i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kanye nezimiso ze-Sports Medicine. Umgomo wethu uwukubuyisela impilo nokusebenza emzimbeni.
I-Sports Nutrition and Sports Dietician
VIDEO
Okubhekwayo
Murray, B., & Rosenbloom, C. (2018). Izisekelo ze-glycogen metabolism kubaqeqeshi nabasubathi. Izibuyekezo zokudla okunomsoco, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001
Goyal, MS, & Raichle, ME (2018). Izidingo Ze-glucose Zokuthuthukiswa Kobuchopho Bomuntu. Ijenali ye-pediatric gastroenterology kanye nokudla, 66 Suppl 3(Suppl 3), S46–S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, HS, Franklin, CE, & White, CR (2017). Ukudla okune-carbohydrate ephansi kudala ukucindezeleka kwe-metabolic: indlela engenzeka yokulondoloza i-glycogen. Iphephabhuku laseMelika lePhysiology. I-physiology yokulawula, ehlanganisayo neqhathanisayo, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017
U-D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). Ukudla okune-carbohydrate ephansi-ukwehlisa isisindo. Imithelela ekuqondeni nasekuziphatheni. Isifiso sokudla, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
by UDkt Alex Jimenez Amathumbu kanye Nempilo Yamathumbu , Ukuqeqeshwa Kwezempilo
Ingabe ukwazi ukuthi yikuphi ukudla okufanele ukudle kungasiza abantu abalulama ebusheni bokudla babuyisele impilo yamathumbu?
Ubuthi Bokudla kanye Nokubuyisela Impilo Yamathumbu
Ubuthi bokudla bungaba yingozi empilweni. Ngenhlanhla, izimo eziningi zimnene futhi zihlala isikhathi esifushane futhi zihlala amahora ambalwa kuya ezinsukwini ezimbalwa (Izikhungo Zokulawulwa Kwezifo Nezifo, i-2024 ). Kodwa ngisho nezimo ezibucayi zingadala umonakalo emathunjini, kubangele isicanucanu, ukuhlanza, nesifo sohudo. Abacwaningi bathole ukuthi izifo ezibangelwa amagciwane, njengobuthi bokudla, zingabangela izinguquko emathunjini amathumbu. (UClara Belzer et al., 2014 ) Ukudla ukudla okukhuthaza ukuphulukiswa kwamathumbu ngemva kokudla ukudla okunoshevu kungase kusize umzimba ukuba ululame futhi uzizwe ungcono ngokushesha.
Ukudla Okudliwayo
Ngemva kokuba izimpawu ezinoshevu wokudla sezixazululiwe, umuntu angase abe nomuzwa wokuthi ukubuyela ekudleni okuvamile kulungile. Kodwa-ke, amathumbu abekezelele isipiliyoni esikhulu, futhi yize izimpawu ezibucayi sezidambile, abantu basengazuza ngokudla neziphuzo okulula esiswini. Ukudla okunconyiwe neziphuzo ngemuva kokungenwa ushevu ekudleni kufaka: (National Institute of Diabetes and Digestive and Kidney Diseases. 2019 )
I-Gatorade
I-Pedialyte
Water
Itiye eliyikhambi
Umhluzi wenkukhu
UJello
I-Applesauce
crackers
I-Toast
Ilayisi
oatmeal
ubhanana
amazambane
I-hydration ngemva kokudla ukudla okunobuthi kubalulekile. Abantu ngabanye kufanele bengeze okunye ukudla okunomsoco nokondla amanzi, njengesobho lenoodle yenkukhu, elisiza ngenxa yemisoco kanye noketshezi oluningi. Uhudo nokuhlanza okuhambisana nokugula kungashiya umzimba uphelelwe amanzi kakhulu. Iziphuzo ezibuyisela amanzi emanzini zisiza umzimba ukuthi ubuyisele ama-electrolyte alahlekile kanye ne-sodium. Uma umzimba usubuyiselwe emanzini futhi usukwazi ukubamba ukudla okungajwayelekile, ngenisa kancane kancane ukudla okudla okuvamile. Lapho uqala kabusha ukudla okuvamile ngemva kokubuyisela amanzi emzimbeni, ukudla ukudla okuncane njalo, njalo ngemva kwamahora amathathu kuya kwamane, kuyatuswa esikhundleni sokudla isidlo sasekuseni esikhulu, sasemini, nesakusihlwa nsuku zonke. (U-Andi L. Shane et al., 2017 ) Uma ukhetha i-Gatorade noma i-Pedialyte, khumbula ukuthi i-Gatorade iyisiphuzo esibuyisela amanzi emzimbeni esinoshukela omningi, okungase kucasule isisu esivuvukele. I-Pedialyte yakhelwe ukubuyisela amanzi emanzini ngesikhathi nangemuva kokugula futhi inoshukela omncane, okuyenza ibe inketho engcono. (URonald J Maughan et al., 2016 )
Lapho Ubuthi Bokudla Kuwukudla Okusebenzayo Okufanele Ugweme
Ngesikhathi sokudla okunobuthi, abantu ngokuvamile abafuni nhlobo ukudla. Kodwa-ke, ukuze kugwenywe ukubhebhetheka kokugula, Kunconywa ukuthi abantu bagweme lokhu okulandelayo ngenkathi begula kakhulu (I-Ohio State University. 2019 )
Iziphuzo ezine-caffeine notshwala zingase ziqede amanzi emzimbeni.
Ukudla okunamafutha kanye nokudla okunefiber ephezulu kunzima ukukugaya.
Ukudla neziphuzo ezinoshukela omningi kungabangela ukuthi umzimba ukhiqize amazinga eglucose aphezulu futhi kwenze amasosha omzimba abe buthaka. (U-Navid Shomali et al., 2021 )
Isikhathi Sokubuyisela kanye Nokuqalisa kabusha Ukudla Okuvamile
Ubuthi bokudla akuhlali isikhathi eside, futhi izimo eziningi ezingaxakile zixazululwa phakathi namahora ambalwa noma izinsuku. (Izikhungo Zokulawulwa Kwezifo Nezifo, i-2024 ) Izimpawu zincike ohlotsheni lwamagciwane. Abantu bangagula emizuzwini embalwa bedle ukudla okungcolile kuze kube amasonto amabili kamuva. Isibonelo, amagciwane e-Staphylococcus aureus ngokuvamile abangela izimpawu cishe ngokushesha. Ngakolunye uhlangothi, i-listeria ingathatha amasonto ambalwa ukudala izimpawu. (Izikhungo Zokulawulwa Kwezifo Nezifo, i-2024 ) Abantu bangaphinde baqale ukudla kwabo okuvamile uma izimpawu seziphelile, umzimba usugcwele amanzi futhi ungakwazi ukubamba ukudla okungenamsoco. (U-Andi L. Shane et al., 2017 )
Okunconyiwe I-Gut Foods Post Igciwane Lesisu
Ukudla okunempilo kungasiza ekubuyiseleni amathumbu i-microbiome noma wonke ama-microorganisms aphilayo ohlelweni lokugaya ukudla. I-gut microbiome enempilo ibalulekile ekusebenzeni kwamasosha omzimba. (U-Emanuele Rinninella et al., 2019 ) Amagciwane esisu angaphazamisa ibhalansi yamagciwane amathumbu. (U-Chanel A. Mosby et al., 2022 ) Ukudla ukudla okuthile kungase kusize ukubuyisela ibhalansi yamathumbu. Ama-prebiotics, noma imicu yezitshalo engagayeki, ingasiza ukudiliza emathunjini amancane futhi ivumele amabhaktheriya anenzuzo ukuthi akhule. Ukudla kwe-Prebiotic kufaka:UDorna Davani-Davari et al., 2019 )
Ubhontshisi
Anyanisi
utamatisi
I-asparagus
I-Peas
Uju
Ubisi
Ibhanana
Ukolweni, ibhali, rye
Ugaliki
I-Soybean
Ulwandle
Ngaphezu kwalokho, ama-probiotics, okungamagciwane aphilayo, angasiza ukwandisa inani lama-bacterium anempilo emathunjini. Ukudla okunama-probiotic kufaka:I-Harvard Medical School, 2023 )
ukhukhamba
Isinkwa sesinkwa
Kombucha
I-Sauerkraut
I-yogurt
Miso
I-Kefir
Kimchi
I-Tempeh
Ama-probiotics angabuye athathwe njengesengezo futhi eze ngamaphilisi, amaphilisi, izimpushana, noketshezi. Ngenxa yokuthi aqukethe amagciwane aphilayo, adinga ukufakwa esiqandisini. Abahlinzeki bezempilo ngezinye izikhathi batusa ukuthatha ama-probiotics lapho ululama ekuthelelekeni kwesisu. (I-National Institute of Diabetes and Digestive and Kidney Diseases, 2018 ) Abantu kufanele bathintane nomhlinzeki wabo wezempilo ukuze babone ukuthi le nketho iphephile futhi inempilo yini.
E-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic, selapha ukulimala kanye ne-syndromes yobuhlungu obungapheli ngokuthuthukisa izinhlelo zokwelashwa eziqondene nomuntu siqu kanye nezinsizakalo zomtholampilo ezikhethekile ezigxile ekulimaleni kanye nenqubo yokutakula ephelele. Uma kudingeka okunye ukwelashwa, abantu bazothunyelwa emtholampilo noma kudokotela ofaneleka kakhulu ukulimala kwabo, isimo, kanye/noma ukugula kwabo.
Ukufunda Ngokushintshwa Kokudla
VIDEO
Okubhekwayo
Centers for Disease Control and Prevention. (2024). Izimpawu ezinoshevu wokudla. Kubuyiswe kusuka www.cdc.gov/foodsafety/symptoms.html
Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). Amandla e-microbiota ekuphenduleni ukutheleleka komsingathi. I-PloS eyodwa, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
National Institute of Diabetes and Digestive and Kidney Diseases. (2019). Ukudla, ukudla, nokudla okunoshevu ekudleni. Kubuyiswe kusuka www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning/eating-diet-nutrition
Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 I-Infectious Diseases Society of America Imihlahlandlela Yokuzilolonga Yomtholampilo Yokuxilonga Nokuphathwa Kwesifo Sohudo Esithathelwanayo. Izifo ezithathelwanayo zomtholampilo : ukushicilelwa okusemthethweni kwe-Infectious Diseases Society of America, 65(12), e45–e80. doi.org/10.1093/cid/cix669
Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). Uhlolo olungahleliwe lokuhlola amandla eziphuzo ezihlukene ukuze kuthinte isimo se-hydration: ukuthuthukiswa kwenkomba ye-beverage hydration. Ijenali yaseMelika yokudla okunempilo, 103(3), 717-723. doi.org/10.3945/ajcn.115.114769
I-Ohio State University. Kacie Vavrek, M., RD, CSSD Ohio State University. (2019). Ukudla okufanele ukugweme uma unomkhuhlane. health.osu.edu/wellness/exercise-and-nutrition/ukudla-okumele-ukugweme-nomkhuhlane
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Imiphumela eyingozi yamanani aphezulu eglucose kumasosha omzimba: Ukubuyekezwa okubuyekeziwe. I-Biotechnology kanye ne-application biochemistry, 68(2), 404–410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). Iyini i-Healthy Gut Microbiota Composition? I-Ecosystem eshintshayo kuyo yonke iminyaka yobudala, imvelo, ukudla kanye nezifo. Ama-Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Ukusebenzisana namagciwane e-mammalian enteric kushintsha ukukhiqizwa kwe-membrane ye-vesicle yangaphandle kanye nokuqukethwe ngamagciwane we-commensal. Ijenali yama-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). I-Prebiotics: Incazelo, Izinhlobo, Imithombo, Izindlela, kanye Nezicelo Zomtholampilo. Ukudla (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Isikole Sezokwelapha saseHarvard. (2023). Ungawathola kanjani ama-probiotics amaningi. www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics
National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Ukwelashwa kwe-viral gastroenteritis. Kubuyiswe kusuka www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis/treatment
by UDkt Alex Jimenez Ukudla , Nutrition
Kubantu abasebenzisa indlela yokudla ene-carbohydrate ephansi noma abafuna ukuzama enye ifulawa, ingabe ukufaka ufulawa we-alimondi kungabasiza ohambweni lwabo lwempilo?
Ufulawa Wama-alimondi
Ufulawa we-alimondi nokudla kwe-alimondi kungenye yezindlela ezingenayo i-gluten esikhundleni semikhiqizo kakolweni kwezinye izindlela zokupheka. Enziwa ngokugaya ama-alimondi futhi angathengwa elungiselelwe noma enziwe ekhaya ngomshini wokugaya ukudla noma ngomshini wokugaya. Ufulawa uphakeme ngamaprotheni futhi uphansi ngesitashi kunomunye ufulawa ongenalo i-gluten.
Ufulawa we-almond kanye nesidlo se-almond
Ufulawa wenziwa ngama-alimondi a-blanched, okusho ukuthi isikhumba sisusiwe. Isidlo se-almond senziwa ngama-alimondi aphelele noma a-blanched. Ukuvumelana kwakho kokubili kufana nokudla kommbila kunofulawa kakolweni. Ngokuvamile zingasetshenziswa ngokushintshana, nakuba ukusebenzisa ufulawa o-blanched kuzoveza umphumela ocwengekile, onganazinhlamvu. Ufulawa we-alimondi ocolekile ulungele ukubhaka amakhekhe kodwa kunzima ukuwenza ekhaya. Ingatholakala ezitolo zegrosa noma i-odwe ku-inthanethi.
Amakhalori kanye nama-carbohydrate
Inkomishi enguhhafu kafulawa olungiselelwe ukuthengiswa iqukethe cishe:
12 amagremu wengqikithi yama-carbohydrate
6 amagremu wefayibha
I-12 amagremu wamaprotheni
24 amagremu amafutha
280 kcal (I-USDA FoodData Central. 2019 )
Inkomba ye-glycemic kafulawa we-alimondi ingaphansi koku-1, okusho ukuthi kufanele ibe nomthelela omncane ekukhuphuleni amazinga kashukela egazini.
Inkomba ephezulu ye-glycemic kafulawa kakolweni ngama-71, kanti ufulawa werayisi ungama-98.
Ukusebenzisa i-Almond Flour
Kunconywa ukwenza i-gluten-free ngokushesha isinkwa izindlela zokupheka, njenge-gluten-free:
Muffin
Isinkwa sethanga
Amapancake
Ezinye zokupheka zekhekhe
Abantu ngabanye bayatuswa ukuthi baqale ngeresiphi esivele iguqulelwe kufulawa we-alimondi bese bezenzela eyabo. Inkomishi kafulawa kakolweni inesisindo esingama-ounces angu-3, kanti inkomishi kafulawa we-alimondi inesisindo esingama-ounces angu-4. Lokhu kuzokwenza umehluko omkhulu ezimpahleni ezibhakiwe. Ufulawa unenzuzo yokwengeza izakhamzimba ekudleni.
Isidlo Se-Almond
Isidlo se-alimondi singaphekwa njenge-polenta noma ama-grits afana nezimfanzi nama-grits.
Amakhukhi angenziwa angabi ne-gluten ngesidlo se-almond.
Amabhisikidi okudla kwe-almond angenziwa, kodwa naka iresiphi.
Ukudla kwe-alimondi kungasetshenziselwa ukwenza izinhlanzi zesinkwa nokunye ukudla okuthosiwe, kodwa kufanele kunakekelwe ukuze kungashi.
Isidlo se-alimondi asinconywa ngezinkwa ezidinga inhlama yangempela enesakhiwo se-gluten esithuthukisiwe, njengofulawa kakolweni.
Kudingeka amaqanda engeziwe uma ubhakwa ngesidlo se-alimondi ukuze unikeze isakhiwo se-gluten kufulawa.
Ukujwayela amaresiphi esikhundleni sokudla kwe-alimondi esikhundleni sikafulawa kakolweni kungaba inselele edinga ukuzama okuningi namaphutha.
Ukuzwela
Ama-alimondi ayintongomane yesihlahla, enye yezinto eziyisishiyagalombili ezivame ukungezwani nokudla. (I-Anaphylaxis e-UK. 2023 ) Nakuba amantongomane engewona amantongomane esihlahla, amaningi angezwani namantongomane nawo angaba nokungezwani ne-alimondi.
Ukwenza Okwakho
Ingenziwa nge-blender noma iprosesa yokudla.
Kufanele kuqikelelwe ukuthi ungagayi isikhathi eside, kungenjalo uzoba ibhotela le-alimondi, elingasetshenziswa futhi.
Engeza kancane ngesikhathi futhi ushaye kuze kube yilapho kugaywe ekudleni.
Gcina ufulawa ongasetshenzisiwe ngokushesha esiqandisini noma efrijini ngoba uzohamba ngokushesha uma ushiywe ngaphandle.
Ama-alimondi azinzile eshalofini, futhi ufulawa we-alimondi awunjalo, ngakho-ke kunconywa ukuthi ugaye kuphela okudingekayo ku-recipe.
Isitolo Sithengiwe
Izitolo eziningi zokudla kwezempilo zithengisa ufulawa we-alimondi, kanti nezitolo ezinkulu eziningi ziyawugcina njengoba usuwumkhiqizo odumile ongenawo ama-gluten. Ufulawa opakishiwe kanye nokudla nakho kuzokonakala ngemva kokuvulwa futhi kufanele kugcinwe esiqandisini noma efrijini ngemva kokuvulwa.
Imithi Edidiyelwe
VIDEO
Okubhekwayo
I-USDA FoodData Central. (2019). Ufulawa we-almond. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients
I-Anaphylaxis e-UK. (2023). Ama-Allergy Factssheets (I-Anaphylaxis UK Ikusasa eliqhakazile labantu abane-allergies ebucayi, Indaba. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Amathebula amazwe ngamazwe enkomba ye-glycemic kanye namanani womthwalo we-glycemic 2021: ukubuyekezwa okuhlelekile. Ijenali yaseMelika yokudla okunempilo, 114(5), 1625-1632. doi.org/10.1093/ajcn/nqab233
by UDkt Alex Jimenez Ukulala Uhlanzekile
Kubantu abanobuhlungu beqolo, ingabe ukulala nomcamelo phakathi noma ngaphansi kwamadolo kungaletha impumuzo ngesikhathi sokulala?
Lala Ufake Umcamelo Phakathi Kwemilenze
Abahlinzeki bezempilo bangase batuse ukuthi abantu abanezinhlungu emuva ngenxa yokukhulelwa noma izimo ezifana ne-disc herniated kanye ne-sciatica balale nomcamelo phakathi kwemilenze yabo. Ukulala ngomcamelo phakathi kwemilenze kungasiza ekudambiseni ubuhlungu be-back and hip, njengoba isikhundla sisiza ukugcina i-pelvis nokuqondisa komgogodla. Ukuqondisa kahle umgogodla kungasiza ekudambiseni ukucindezeleka emuva nobuhlungu.
Izinzuzo
Ezinye izinzuzo ezingaba khona zokulala ngomcamelo phakathi kwamadolo.
Yehlisa Ubuhlungu Beqolo Nenqulu
Lapho ulala eceleni, umgogodla, amahlombe, nezinqulu kungase kusonteke ukuze kugcinwe indawo ngoba isikhungo samandla adonsela phansi siphakeme, okubangela ukungazinzi. (Gustavo Desouzart et al., 2015 ) Ukubeka umcamelo phakathi kwamadolo kungasiza ukugcina ukuzinza nokunciphisa ubuhlungu be-back and hip. (Gustavo Desouzart et al., 2015 ) Umcamelo unciphisa ukuma kwe-pelvis ngokuphakamisa kancane umlenze phezulu. Lokhu kunciphisa ukucindezela emhlane ophansi kanye namalunga e-hip, okungasiza ekunciphiseni ubuhlungu futhi kuvumele ukulala okuthuthukisiwe.
Yehlisa Izimpawu ze-Sciatica
Ubuhlungu be-sciatica nerve buhamba busuka phansi emuva behle ngomlenze owodwa ngenxa yempande yenzwa yomgogodla ephansi emuva. (I-American Academy of Orthopedic Surgeons, 2021 ) Ukulala ngomcamelo phakathi kwamadolo kungase kusize ekwehliseni izimpawu nokuzwela. Umcamelo phakathi kwemilenze ungasiza ekuvimbeleni ukusonteka umhlane, ukuzungezisa umgogodla, noma ukutshekisa i-pelvis ngesikhathi sokulala.
Yehlisa Izimpawu Ze-Herniated Disc
I-disc ye-herniated ingacindezela izinzwa zomgogodla, okuholela ebuhlungu kanye nokuba ndikindiki. (Penn Medicine. 2024 ) Ukulala eceleni kungakhuphula ubuhlungu be-herniated disc; kodwa-ke, ukubeka umcamelo phakathi kwamadolo kugcina i-pelvis isendaweni engathathi hlangothi futhi ivimbela ukujikeleza komgogodla. Ukulala ngemuva ngomcamelo ngaphansi kwamadolo nakho kungasiza ekunciphiseni ukucindezela kwi-disc. (Inyuvesi yaseCentral Florida. ND )
Thuthukisa ukuma komzimba
Ukugcina ukuma okunempilo ngenkathi uhlezi noma umile kubalulekile empilweni ye-neuromusculoskeletal kanye nokuvimbela ukulimala. Ukuqondanisa kahle ngesikhathi sokulala kungasiza ekuthuthukiseni ukuma (U-Doug Cary et al., 2021 ). Ngokocwaningo oluthile, abantu bachitha isikhathi esingaphezu kwesigamu belele ngendlela ebheke eceleni. (U-Eivind Schjelderup Skarpsno et al., 2017 ) Ukulala ngehlangothini ngomlenze ongaphezulu kuvame ukuwela phambili, okwenza i-pelvis ibheke phambili ebeka ukucindezela okwengeziwe ezinqulwini kanye nezicubu ezixhumene nomgogodla. Lesi sikhundla siphazamisa ukuhleleka kwemvelo komzimba. (U-Doug Cary et al., 2021 ) Ukubeka umcamelo phakathi kwamadolo kuthuthukisa indlela yokulala ngokuphakamisa umlenze ophezulu futhi kuvimbela ukuguquguquka phambili. (I-University of Rochester Medical Center. 2024 )
ukukhulelwa
Ubuhlungu bokukhulelwa ngemuva kanye nebhande le-pelvic kungenxa: (UDanielle Casagrande et al., 2015 )
Ukwanda kwesisindo kuholela ekwenyukeni kwengcindezi emalungeni.
Ushintsho olubalulekile enkabeni ye-gravity.
Ukushintsha kwama-hormone kwenza izicubu ezixhumeneyo zixege.
Abesifazane abakhulelwe abanezinhlungu ze-hip noma iqolo bavame ukutuswa ukuba balale nomcamelo phakathi kwamadolo ukuze bakhulule ubuhlungu nokungakhululeki. Odokotela bayavuma ukuthi ukulala ngakwesobunxele kuyindawo engcono kakhulu yokulala phakathi ne-trimester yesibili neyesithathu. Lesi simo siqinisekisa ukugeleza kwegazi okuhle kumama nengane futhi kusiza ukusebenza kwezinso. (I-Standford Medicine, 2024 ) Ukubeka umcamelo phakathi kwamadolo kungasiza ekunciphiseni ukucindezelwa kwamalunga futhi kusize nokugcina indawo yokulala kwesokunxele. (O'Brien LM, Warland J. 2015 ) (I-Standford Medicine, 2024 ) Imicamelo emikhudlwana yokubeletha esekela isisu kanye nomhlane ophansi inganikeza induduzo eyengeziwe.
Xhumana nomhlinzeki wezempilo mayelana ukulala ngomcamelo phakathi kwamadolo ukuze ubone ukuthi kukulungele yini.
Yini Ebangela I-Disc Herniation?
VIDEO
Okubhekwayo
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Imiphumela yendawo yokulala ebuhlungu beqolo kubantu abadala abakhuthele ngokomzimba: isifundo somshayeli olawulwayo. Umsebenzi (Ukufunda, iMisa), 53(2), 235–240. doi.org/10.3233/WOR-152243
I-American Academy of Orthopedic Surgeons. (2021). I-Sciatica. I-OrthoInfo. orthoinfo.aaos.org/zu/diseases-conditions/sciatica
Penn Medicine. (2024). Izinkinga ze-disc ze-Herniated. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders
Inyuvesi yaseCentral Florida. (ND). Indawo engcono kakhulu yokulala yobuhlungu obuphansi emuva (futhi okubi kakhulu). Izinsizakalo Zezempilo ze-UFC. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
U-Cary, D., Jacques, A., & Briffa, K. (2021). Ukuhlola ubudlelwano phakathi kokuma kokulala, izimpawu zomgogodla wokuvuka kanye nekhwalithi yokulala: Ucwaningo lwezigaba ezihlukene. I-PloS eyodwa, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582
Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Indawo yokulala nokunyakaza komzimba wasebusuku okusekelwe ekurekhodweni kwe-accelerometer ephilayo mahhala: ukuhlotshaniswa nezibalo zabantu, indlela yokuphila, nezimpawu zokuqwasha. Imvelo nesayensi yokulala, 9, 267-275. doi.org/10.2147/NSS.S145777
I-University of Rochester Medical Center. (2024). Ukuma okuhle kokulala kusiza umhlane wakho. I-Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Ubuhlungu Beqolo kanye Nobuhlungu Bebhande Le-Pelvic Lapho Ukhulelwe. I-Journal ye-American Academy of Orthopedic Surgeons, 23 (9), 539-549. doi.org/10.5435/JAAOS-D-14-00248
Standford Medicine. (2024). Izikhundla zokulala ngesikhathi sokukhulelwa. Standford Medicine Impilo Yezingane. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238
O'Brien, LM, Warland, J. (2015). Isikhundla sokulala sikamama: yini esiyaziyo lapho siya khona? I-BMC Yokukhulelwa Kokubeletha, i-15, i-Athikili A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
by UDkt Alex Jimenez Amathumbu kanye Nempilo Yamathumbu , Nutrition
Kubantu ababhekene nezinkinga zokugaya ukudla noma ukuphazamiseka kwamathumbu, ukungeza i-peppermint ohlelweni lokudla okunempilo kusiza ukulawula izimpawu nokugaya ukudla?
I-Peppermint
Yaqala ukukhuliswa eNgilandi, izakhiwo zokwelapha ze-peppermint zasheshe zaqashelwa futhi ziyalinywa namuhla eYurophu naseNyakatho Afrika.
Isetshenziswa Kanjani
Amafutha e-Peppermint angathathwa njengetiye noma ifomu le-capsule.
Xhumana nodokotela noma uchwepheshe wezokunakekelwa kwempilo onelayisensi ukuze uthole umthamo ofanele wefomu le-capsule.
Nge-Irritable Bowel Syndrome
I-Peppermint ithathwa njengetiye ukwelapha izinkinga ezijwayelekile zokugaya ukudla. Kuyaziwa ukunciphisa ukukhiqizwa kwegesi emathunjini. Namuhla, abacwaningi bayayibona i-peppermint njengesebenzayo ku-bowel syndrome ecasulayo lapho isetshenziswa kufomu likawoyela. (N. Alammar et al., 2019 ) Amafutha e-Peppermint avunyelwe ukusetshenziswa yiziguli ze-IBS eJalimane. Kodwa-ke, i-FDA ayizange ivume i-peppermint namafutha ukwelapha noma yisiphi isimo, kodwa ibhale i-peppermint namafutha njengokuphephile ngokuvamile. (I-ScienceDirect, 2024 )
Ukusebenzisana Neminye Imithi
Abantu abathatha i-lansoprazole ukuze banciphise i-asidi yesisu bangase bahlehlise ukufakwa kwe-enteric kwamanye amaphilisi kawoyela we-peppermint. (Taofikat B. Agbabiaka et al., 2018 )
Lokhu kungenzeka kusetshenziswa ama-H2-receptor antagonists, ama-proton pump inhibitors, nama-antacid.
Okunye ukusebenzelana okungaba khona kuhlanganisa: (Benjamin Kligler, Sapna Chaudhary 2007 )
I-Amitriptyline
I-Cyclosporine
IHaloperidol
Ukukhishwa kwe-Peppermint kungakhuphula amazinga e-serum ale mithi.
Kunconywa ukuthi uxoxe ngokusebenzelana kwemithi nomhlinzeki wezempilo ngaphambi kokuqala izithasiselo uma uthatha noma yimiphi yale mithi.
ukukhulelwa
I-Peppermint ayinconywa ukuthi isetshenziswe ngesikhathi sokukhulelwa noma ngabahlengikazi.
Akwaziwa ukuthi kungase kuthinte umbungu osakhula.
Akwaziwa ukuthi ingathinta yini ingane esancela.
Isetshenziswa Kanjani I-Herb
Akuvamile kangako, kodwa abanye abantu abazwani ne-peppermint. Amafutha e-peppermint akufanele neze asetshenziswe ebusweni noma eduze nolwelwesi lwamafinyila (Isikhungo Sikazwelonke Sezempilo Ezihambisanayo Nedidiyelwe. 2020 ). Ukusebenzisa amafomu angaphezu kwelilodwa, njengetiye namafutha, akunconywa ngoba kungaholela emiphumeleni engemihle.
Ngenxa yokuthi i-FDA ayilawuli izithasiselo ezifana ne-peppermint nezinye, okuqukethwe kwazo kungase kuhluke.
Izithasiselo zingaqukatha izithako eziyingozi noma zingaqukathi nhlobo isithako esisebenzayo.
Yingakho ukufuna amabhrendi ahloniphekile nokwazisa ithimba lokunakekelwa kwezempilo komuntu ngamunye ngalokho okuthathwayo kunconywa kakhulu.
Inamandla okuba zimbi izimo ezithile futhi akufanele isetshenziswe:
Abantu abanesifo senhliziyo esingapheli. (Isikhungo Sikazwelonke Sezempilo Ezihambisanayo Nedidiyelwe. 2020 )
Abantu abanokulimala okukhulu kwesibindi.
Abantu abanokuvuvukala kwe-gallbladder.
Abantu abanokuphazamiseka kwe-bile ducts.
Abantu abakhulelwe.
Abantu abane-gallstones kufanele bathintane nomhlinzeki wabo wezempilo ukuze babone ukuthi kuphephile yini.
Okuqhamuka uma udla imishanguzo
Amafutha angase abangele isisu esithukuthele noma sishise.
Ama-capsules ane-enteric angabangela ukuzwa okuvuthayo ku-rectum. (Brooks D. Cash et al., 2016 )
Izingane nezinsana
I-Peppermint yayisetshenziselwa ukwelapha i-colic ezinganeni kodwa ayinconywa namuhla.
I-menthol endaweni itiye kungase kubangele izinsana nezingane ezincane ukuminyanisa.
I-Chamomile ingaba enye indlela. Xhumana nomhlinzeki wezempilo ukuze ubone ukuthi kuphephile yini.
Beyond Adjustments: Chiropractic and Integrative Healthcare
VIDEO
Okubhekwayo
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Umthelela wamafutha e-peppermint ku-irritable bowel syndrome: ukuhlaziywa kwemeta kwedatha yomtholampilo ehlanganisiwe. I-BMC yokwelapha ehambisanayo nehlukile, 19(1), 21. doi.org/10.1186/s12906-018-2409-0
IsayensiDirect. (2024). Amafutha e-Peppermint. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D .
U-Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Ukuvama kokusebenzelana kwezidakamizwa nezidakamizwa kubantu abadala asebekhulile: inhlolovo ye-cross-sectional. Ijenali yaseBrithani yokusebenza okujwayelekile : iphephabhuku leRoyal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Amafutha e-Peppermint. Udokotela womndeni waseMelika, 75(7), 1027–1030.
Isikhungo Sikazwelonke Sezempilo Ezihambisanayo Nedidiyelwe. (2020). Amafutha e-Peppermint. Kubuyiswe kusuka www.nccih.nih.gov/health/peppermint-oil#safety
Cash, BD, Epstein, MS, & Shah, SM (2016). I-Novel Delivery System Yamafutha E-Peppermint Iyindlela Yokwelapha Ephumelelayo Yezimpawu Ze-Irritable Bowel Syndrome. Izifo zokugaya ukudla kanye nesayensi, 61(2), 560-571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, JK, & Levesque, BG (2014). Amafutha e-Peppermint okwelashwa kwe-irritable bowel syndrome: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta. Ijenali ye-gastroenterology yomtholampilo, 48(6), 505-512. doi.org/10.1097/MCG.0b013e3182a88357
