Umuthi Osebenzayo
Ithimba le-Back Clinic Functional Medicine. Imithi esebenzayo iwukuguquguquka kwendlela yezokwelapha ebhekana kangcono nezidingo zezempilo zekhulu lama-21. Ngokususa ukugxila kwendabuko okugxile kwezifo kwezokwelapha kuyise endleleni egxile esigulini, umuthi osebenzayo ukhuluma nomuntu wonke, hhayi nje isethi ehlukile yezimpawu.
Abasebenzi bachitha isikhathi neziguli zabo, belalela imilando yabo futhi bebheka ukuxhumana phakathi kwezici zofuzo, ezemvelo, kanye nendlela yokuphila engaba nomthelela empilweni yesikhathi eside kanye nesifo esiyinkimbinkimbi, esingamahlalakhona. Ngale ndlela, umuthi osebenzayo usekela ukubonakaliswa okuyingqayizivele kwempilo nobungqabavu kumuntu ngamunye.
Ngokushintsha ukugxila okugxile kwezifo kwezokwelapha kube yile ndlela egxile esigulini, odokotela bethu bayakwazi ukusekela inqubo yokuphulukisa ngokubuka impilo nokugula njengengxenye yomjikelezo lapho zonke izingxenye zesimiso sebhayoloji yomuntu zixhumana ngokushukumisayo nendawo ezungezile. . Le nqubo isiza ekufuneni nasekuhlonzeni izakhi zofuzo, indlela yokuphila, kanye nezici zendawo ezungezile ezingase zisuse impilo yomuntu ekuguleni iye enhlalakahleni.
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 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 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
by UDkt Alex Jimenez I-Acupuncture Therapy , Impilo Yesikhumba
Kubantu ababhekene ne-eczema, ingabe ukufaka i-acupuncture ohlelweni lokwelapha kusiza ukulawula nokunciphisa izimpawu?
I-acupuncture ye-Eczema
I-Eczema yisifo esingelapheki sesikhumba esibangela ukulunywa okukhulu, isikhumba esomile, nokuqubuka. Izinketho ezijwayelekile zokwelapha i-eczema zihlanganisa:
Omisturizer
I-Topical steroids
Imithi kadokotela
Olunye ucwaningo lubonisa ukuthi ukutshopa kungasiza abantu abane-eczema. Eminyakeni yamuva, abacwaningi baye babheka i-acupuncture njengendlela yokwelapha engenzeka futhi bathola ukuthi inganciphisa izimpawu.
I-acupuncture
I-acupuncture ihilela ukufaka izinaliti ezincane zensimbi kuma-acupoints athile emzimbeni. Kukholakala ukuthi ngokuvuselela amaphuzu athile, isimiso sezinzwa esimaphakathi somzimba sisebenza futhi sikhiphe amakhemikhali athile aklanyelwe ukusiza ukuphulukiswa. Izifo ezelashwa kusetshenziswa i-acupuncture zihlanganisa: (Johns Hopkins Medicine. 2024 )
Ukuphathwa yikhanda
Ukuhlungu obusemhlane
I-nausea
Asthma
I-osteoarthritis
fibromyalgia
Ukwelashwa
Ucwaningo luthole ukuthi i-acupuncture ingaba inketho yokwelashwa kuye ngobunzima besimo kanye nokuqina kwemizwa yokulunywa. (U-Ruimin Jiao et al., 2020 ) Izinaliti zibekwe ezindaweni ezihlukahlukene ezihambisana nokukhulula isimo. Lawa maphuzu ahlanganisa: (UZhiwen Zeng et al., 2021 )
I-LI4
Itholakala ngaphansi kwesithupha nomunwe wenkomba.
Kuye kwaboniswa ukusiza ukunciphisa ukuvuvukala nokucasuka.
I-LI11
Leli phuzu litholakala ngaphakathi kwendololwane ukunciphisa ukuluma nokomisa.
LV3
Etholakala phezulu onyaweni, leli phuzu linciphisa ukucindezeleka ohlelweni lwezinzwa.
SP6
I-SP6 isetholeni elingezansi ngaphezu kweqakala futhi ingasiza ekwehliseni ukuvuvukala, ububomvu, nokuluma kwesikhumba.
SP10
Leli phuzu litholakala eduze kwedolo futhi linciphisa ukuluma nokuvuvukala.
ST36
Leli phuzu litholakala ngaphansi kwedolo ngemuva komlenze futhi lisetshenziselwa ukuthuthukisa inhlalakahle jikelele.
Izinzuzo
Kunezinzuzo ezihlukahlukene ze-acupuncture, kuhlanganise (U-Ruimin Jiao et al., 2020 )
Ukoma nokuluma.
Ukunciphisa ukushuba kokuluma.
Ukuncishiswa kwendawo ethintekile.
Izinga lempilo elithuthukisiwe.
I-eczema flare-ups nayo ihlotshaniswa nokucindezeleka nokukhathazeka. I-acupuncture ikhonjisiwe ukunciphisa ukukhathazeka nokucindezeleka, okungasiza futhi ekudambiseni izimpawu ze-eczema (Beate Wild et al., 2020 ).
I-acupuncture isiza ukulungisa umonakalo wokuvimbela isikhumba noma ingxenye engaphandle yesikhumba eklanyelwe ukuvikela umzimba. (Rezan Akpinar, Saliha Karatay, 2018 )
Abantu abane-eczema bavame ukuba nomgoqo wesikhumba obuthakathaka; le nzuzo ingabuye ithuthukise izimpawu. (I-National Eczema Association. 2023 )
Abantu abane-eczema bavame ukuba namasosha omzimba asebenza ngokweqile abangela lesi sifo.
Ngokocwaningo, i-acupuncture ingasiza futhi ekulawuleni amasosha omzimba. (UZhiwen Zeng et al., 2021 )
Izingozi
I-acupuncture ngokuvamile ibhekwa njengephephile, kodwa kunezingozi ezithile okufanele uziqaphele. Lezi zingozi zihlanganisa: (U-Ruimin Jiao et al., 2020 )
Ukuvuvukala lapho izinaliti zifakwe khona.
Amabala abomvu esikhumbeni.
Ukwanda kokuluma.
Ukuqubuka okwaziwa ngokuthi i-erythema - kwenzeka lapho imithambo yegazi emincane ilimele.
I-Hemorrhages - ukopha ngokweqile.
Ukuphelelwa amandla
Abantu Okufanele Bagweme I-Acupuncture
Akubona bonke abantu abangelashwa nge-acupuncture. Abantu okufanele bagweme ukwelashwa kwe-acupuncture bahlanganisa abantu (I-National Eczema Association. 2021 ) (Johns Hopkins Medicine. 2024 )
Ukhulelwe
Unenkinga yokopha
Yiba nengozi eyengeziwe yokutheleleka
Yiba ne-pacemaker
Faka amabele
Ngempumelelo
Izifundo eziningi zivuliwe ukutshopa i-eczema ibonisa imiphumela emihle efakazela ukuthi ingasiza ekudambiseni izimpawu. (SeHyun Kang et al., 2018 ) (U-Ruimin Jiao et al., 2020 ) Kodwa-ke, abantu kufanele bakhulume nomhlinzeki wabo wezempilo ukuze babone ukuthi kuyindlela ephephile yini.
Ukuvula Wellness
VIDEO
Okubhekwayo
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, Indaba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Jiao, R., Yang, Z., Wang, Y., Zhou, J., Zeng, Y., & Liu, Z. (2020). Ukusebenza nokuphepha kwe-acupuncture yeziguli ezine-atopic eczema: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta. I-acupuncture kwezokwelapha : iphephabhuku le-British Medical Acupuncture Society, 38(1), 3-14. doi.org/10.1177/0964528419871058
Zeng, Z., Li, M., Zeng, Y., Zhang, J., Zhao, Y., Lin, Y., Qiu, R., Zhang, DS, & Shang, HC (2021). Imiyalelo engase ibe khona ye-Acupoint kanye Nokubikwa Komphumela we-Acupuncture ku-Atopic Eczema: Ukubuyekezwa Kwesikophu. Umuthi ohambisanayo osuselwe ebufakazini nohlukile : eCAM, 2021, 9994824. doi.org/10.1155/2021/9994824
Wild, B., Brenner, J., Joos, S., Samstag, Y., Buckert, M., & Valentini, J. (2020). I-acupuncture kubantu abanezinga elikhuphukile lokucindezeleka-Imiphumela evela ocwaningweni lokuhlola olulawulwa ngokungahleliwe. I-PloS eyodwa, 15(7), e0236004. doi.org/10.1371/journal.pone.0236004
U-Akpinar R, Karatay S. (2018). Imiphumela Emihle Ye-acupuncture ku-Atopic Dermatitis. Ijenali Yamazwe Ngamazwe Yemithi Yokungezwani Nomzimba 4:030. doi.org/10.23937/2572-3308.1510030
I-National Eczema Association. (2023). Izisekelo zokuvimbela isikhumba kubantu abane-eczema. Iyini isithiyo sami sesikhumba? nationaleczema.org/blog/what-is-my-skin-barrier/
I-National Eczema Association. (2021). Thola amaqiniso: i-acupuncture. Thola amaqiniso: i-acupuncture. nationaleczema.org/blog/get-the-facts-acupuncture/
Kang, S., Kim, YK, Yeom, M., Lee, H., Jang, H., Park, HJ, & Kim, K. (2018). I-acupuncture ithuthukisa izimpawu ezigulini ezine-atopic dermatitis emaphakathi kuya kokumaphakathi: Uhlolo lokuqala olulawulwa ngokungahleliwe, olungahleliwe. Izindlela zokwelapha ezihambisanayo kwezokwelapha, 41, 90-98. doi.org/10.1016/j.ctim.2018.08.013
by UDkt Alex Jimenez Amathumbu kanye Nempilo Yamathumbu , Nutrition
Ingabe ukufaka i-nopal noma i-prickly pear cactus ekudleni komuntu kungabasiza abantu abazama ukwehlisa ushukela osegazini, ukuvuvukala, nezici eziyingozi ezihambisana nesifo senhliziyo kanye ne-metabolic?
I-cactus ehlakaniphile
I-Nopal, eyaziwa nangokuthi i-prickly pear cactus, iyimifino eguquguqukayo enganezelwa kuyo umsoco uhlela ukwandisa ukudla kwe-fiber, amavithamini, amaminerali, kanye nezinhlanganisela ezisekelwe ezitshalweni. Ikhula e-US Southwest, Latin America naseMedithera. Amaphedi, noma ama-nopales noma ama-cactus paddles, anomumo ofana ne-okra kanye ne-tartness kancane. Isithelo se-prickly pear cactus, esibizwa nge-tuna ngesi-Spanish, siyadliwa. (I-University of Arizona Cooperative Extension, 2019 ) Ivame ukusetshenziswa ekwenzeni ama-salsas ezithelo, amasaladi, nama-dessert futhi iyatholakala njengesengezo ngethebhulethi nangefomu yempushana.
Ukukhonza Usayizi Nokudla Okunempilo
Inkomishi eyodwa yama-nopales aphekiwe, azungeze amaphedi amahlanu, ngaphandle kosawoti owengeziwe, iqukethe: (Umnyango Wezolimo wase-US, i-FoodData Central, 2018 )
Amakholori - 22
Amafutha - amagremu ayi-0
I-sodium - 30 milligrams
Ama-carbohydrate - 5 g
I-fiber - 3 g
Ushukela - 1.7 g
Amaprotheni - 2 amagremu
I-Vitamin A - amayunithi angama-600 wamazwe ngamazwe
Vitamin C - 8 milligrams
Vitamin K - 8 micrograms
Potassium - 291 milligrams
Choline - 11 milligrams
I-calcium - 244 milligrams
Magnesium - 70 milligrams
Ngokuvamile kunconywa ukuthi abantu abaningi badle izinkomishi zemifino ezi-2.5 kuya kwezi-4 ngosuku. (Umnyango Wezolimo wase-US, i-MyPlate, 2020 )
Izinzuzo
I-Nopal inomsoco kakhulu, inama-kilojoule aphansi, ayinawo amafutha, i-sodium, noma i-cholesterol, futhi igcwele i-fiber, amavithamini, amaminerali nama-betalain. (U-Parisa Rahimi et al., 2019 ) Ama-Betalain ama-pigment anezindawo zokulwa nokuvuvukala. Izinhlobonhlobo ze-fibers zakha okuphansi inkomba ye-glycemic (ikala ukuthi kungakanani ukudla okuthile okukhuphula izinga likashukela egazini ngemva kokusetshenziswa) okungaba ngu-32, okungeziwe okunconyiwe ekudleni okulungele isifo sikashukela. (U-Patricia López-Romero et al., 2014 )
Izinhlanganisela
I-Nopal iqukethe izinhlobonhlobo zama-carbohydrate awusizo, amavithamini namaminerali.
I-Nopal ine-fiber e-soluble ne-insoluble, ezuzisa ushukela wegazi.
Futhi iqukethe uvithamini A, ama-carotenoids, uvithamini C, i-calcium, nezinhlanganisela ezisekelwe ezitshalweni ezifana nama-phenols nama-betalain. (U-Karina Corona-Cervantes et al., 2022 )
I-Blood Sugar Regulation
Ucwaningo luye lwahlola ukusetshenziswa okujwayelekile kwe-nopal kanye nokwengeza ekulawuleni ushukela wegazi. Ucwaningo olumayelana noshukela osegazini luhlolwe ukwengeza i-nopal esidlweni sasekuseni esine-carbohydrate eningi noma isidlo sasekuseni esigcwele amaprotheni esoya kubantu baseMexico abanesifo sikashukela sohlobo 2. Ucwaningo luthole ukuthi ukudla ama-nopales, cishe amagremu angama-300 noma i-1.75 kuya kwezingu-2 izinkomishi ngaphambi kokudla, kunganciphisa ushukela wegazi wangemva kokudla/ngemuva kokudla. (U-Patricia López-Romero et al., 2014 ) Ucwaningo oludala lwaba nemiphumela efanayo. (U-Montserrat Bacardi-Gascon et al., 2007 ) Abantu babelwa ngokungahleliwe ukuthi badle amagremu angu-85 e-nopal ngezinketho ezintathu ezahlukene zasekuseni:
I-Chilaquiles - i-casserole eyenziwe nge-corn tortilla, amafutha emifino, nobhontshisi we-pinto.
I-Burritos - eyenziwe ngamaqanda, amafutha emifino, nobhontshisi we-pinto.
Ama-Quesadilla - enziwe ngama-tortilla kafulawa, ushizi onamafutha amancane, ukwatapheya, nobhontshisi we-pinto.
The amaqembu abelwe ukudla ama-nopales abe nokuncipha kukashukela egazini . Kwakukhona:
Ukunciphisa ngo-30% eqenjini le-chilaquiles.
I-20% yehla eqenjini le-burrito.
Ukwehliswa kwe-48% eqenjini le-quesadilla.
Nokho, izifundo zazincane, futhi inani labantu lalingafani. ngakho ucwaningo olwengeziwe luyadingeka.
I-Fiber eyengeziwe
Inhlanganisela yefayibha encibilikayo nengancibiliki izuzisa amathumbu ngezindlela ezihlukahlukene. I-soluble fiber ingasebenza njenge-prebiotic, isondla amagciwane anenzuzo emathunjini futhi isize ekukhipheni i-cholesterol ephansi ye-lipoprotein (LDL) emzimbeni. I-Insoluble fiber yandisa isikhathi sokuhamba, noma ukuthi ukudla kuhamba ngokushesha kangakanani ohlelweni lokugaya ukudla futhi kukhuthaze ukujwayela kwamathumbu. (Izikhungo Zokulawulwa Kwezifo Nezifo, i-2022 ) Esivivinyweni sokulawulwa komtholampilo okungahleliwe kwesikhashana, abacwaningi bathola ukuthuthukiswa kwezimpawu ze-bowel syndrome ezicasulayo kubantu abangezwe ngamagremu angu-20 no-30 we-nopal fiber. (U-Jose M Remes-Troche et al., 2021 ) Kubantu abangajwayele ukudla ukudla okune-fibrous, kungase kubangele isifo sohudo esincane, ngakho-ke kutuswa ukwandisa ukuphuza kancane futhi ngamanzi anele ukuvimbela igesi nokuqunjelwa.
I-Calcium Esekelwe Ezitshalweni
Inkomishi eyodwa ye-nopal inikeza ama-milligrams angu-244 noma u-24% wezidingo zansuku zonke ze-calcium. I-calcium iyiminerali eyenza impilo yamathambo namazinyo ibe ngcono. Iphinde isize ekufinyezweni nasekuvulekeni kwemithambo yegazi, ukusebenza kwemisipha, ukujiya kwegazi, ukudluliswa kwemizwa, nokukhiqizwa kwamahomoni. (Izikhungo Zezempilo Zikazwelonke. Ihhovisi Lezaphulelo Zokudla 2024 ) Abantu abalandela ukudla okungafaki imikhiqizo yobisi bangazuza emithonjeni ye-calcium esekelwe ezitshalweni. Lokhu kuhlanganisa imifino ye-cruciferous efana ne-kale, i-collards, ne-arugula.
Ezinye izinzuzo
Ucwaningo olwenziwa ezilwaneni namashubhu okuhlola lubonisa ukuthi i-nopal entsha kanye nezinto ezikhishwe zingasiza ekwehliseni i-triglycerides ne-cholesterol esifweni sesibindi esihlobene nokungasebenzi kahle kwe-steatotic noma lapho inani elingenampilo lamafutha linqwabelana esibindini. (U-Karym El-Mostafa et al., 2014 ) Ezinye izinzuzo ezingaba khona ezinobufakazi obulinganiselwe zihlanganisa:
Xhumana Nodokotela Wezokudla noma Umhlinzeki Wezempilo
Ngaphandle uma abantu bengezwani nakho, iningi lingadla i-nopal ngaphandle kwenkinga. Nokho, ukwengezelela kuhlukile ngoba kunikeza umthombo ogxilile. Abantu abaphuza imithi yokwelapha isifo sikashukela kanye nokudla i-nopal njalo bangaba nomthelela ekwandeni kwengozi yokuba ne-hypoglycemia noma ushukela ophansi wegazi. I-Dermatitis nayo ibikwa ngokuthintana ne-cactus spines. (Umnyango Wezolimo wase-US, i-FoodData Central, 2018 ) Kube nemibiko engavamile yokuvaleka kwamathumbu kubantu abadla isamba esikhulu sembewu etholakala esithelweni. (U-Karym El-Mostafa et al., 2014 ) Buza uchwepheshe wezokudla obhalisiwe noma umhlinzeki wezempilo oyinhloko ukuthi ingabe i-nopal inganikeza izinzuzo eziphephile.
Ukudla Okuyisisekelo
VIDEO
Okubhekwayo
I-University of Arizona Cooperative Extension. Hope Wilson, MW, Patricia Zilliox. (2019). I-prickly pear cactus: ukudla kwasogwadule. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf
Umnyango Wezolimo wase-US. I-FoodData Central. (2018). Nopales, kuphekwe, ngaphandle usawoti. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients
Umnyango Wezolimo wase-US. I-MyPlate. (2020-2025). Imifino. Kubuyiswe kusuka www.myplate.gov/eat-healthy/vegetables
Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). Ama-Betalains, ama-pigment aphefumulelwe imvelo, kwezempilo nezifo. Ukubuyekezwa okubalulekile kwesayensi yokudla nokudla, 59(18), 2949-2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Umphumela we-nopal (i-Opuntia ficus indica) kushukela wegazi we-postprandial, ama-incretin, nomsebenzi wokulwa ne-antioxidant ezigulini zaseMexico ezinesifo sikashukela sohlobo 2 ngemuva kokusetshenziswa kwesidlo sasekuseni sokuhlanganisa okubili okuhlukile. Ijenali ye-Academy of Nutrition and Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ukungenelela Okungokomzimba Nokudla nge-Opuntia ficus-indica (Nopal) Kwabesifazane Abakhuluphele Kuthuthukisa Isimo Sezempilo Ngokulungiswa Kwe-Gut Microbiota. Izakhamzimba, 14(5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Ukunciphisa umphumela ekuphenduleni kwe-glycemic ye-postprandial ye-nopales engezwe ekudleni kwasekuseni kwaseMexico. Ukunakekelwa kwesifo sikashukela, 30 (5), 1264-1265. doi.org/10.2337/dc06-2506
Centers for Disease Control and Prevention. (2022). I-Fiber: i-carb ekusiza ukuphatha isifo sikashukela. Kubuyiswe kusuka www.cdc.gov/diabetes/library/features/role-of-fiber.html
U-Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). I-Nopal fiber (i-Opuntia ficus-indica) ithuthukisa izimpawu ku-irritable bowel syndrome esikhathini esifushane: isilingo esilawulwa ngokungahleliwe. I-Neurogastroenterology kanye ne-motility, 33(2), e13986. doi.org/10.1111/nmo.13986
Izikhungo Zezempilo Zikazwelonke (NIH). Ihhovisi Lezithasiselo Zokudla. (2024). I-calcium. Kubuyiswe kusuka ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). I-Nopal cactus (i-Opuntia ficus-indica) njengomthombo wezinhlanganisela ze-bioactive zokudla, impilo kanye nezifo. Amamolekyuli (Basel, Switzerland), 19(9), 14879–14901. doi.org/10.3390/molecules190914879
U-Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Umthelela we-cactus pear (i-Opuntia ficus-indica) esisindweni somzimba kanye nezici eziyingozi zenhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta yokuhlolwa komtholampilo okungahleliwe. Ukudla okunomsoco (Burbank, Los Angeles County, Calif.), 31(5), 640–646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ukungenelela Okungokomzimba Nokudla nge-Opuntia ficus-indica (Nopal) Kwabesifazane Abakhuluphele Kuthuthukisa Isimo Sezempilo Ngokulungiswa Kwe-Gut Microbiota. Izakhamzimba, 14(5), 1008. doi.org/10.3390/nu14051008
by UDkt Alex Jimenez Ukuqeqeshwa Kwezempilo , Nutrition
Kubantu abafuna ukudla okunempilo, ingabe ukukhetha nokulinganisela kungenza imayonnaise ibe isengezo esiphundu futhi esinomsoco ekudleni okune-carbohydrate ephansi?
I-Mayonnaise Nutrition
Imayonnaise isetshenziswa ekuphekeni okuhlukahlukene, okuhlanganisa amasemishi, isaladi ye-tuna, amaqanda angcolile, ne-tartar i-sauce . Ivame ukubhekwa njengengenampilo, njengoba inamafutha amaningi futhi, ngenxa yalokho, i-calorie-dense. Amakhalori namafutha kungashesha ukuhlangana lapho unganaki osayizi bezingxenye.
Kwenzenjani?
Kuyinhlanganisela yezithako ezahlukene.
Ihlanganisa amafutha, isikhuphasha seqanda, uketshezi olune-asidi (ijusi kalamula noma uviniga), kanye nesinaphi.
Izithako ziba i-emulsion ewugqinsi, enokhilimu, ehlala njalo lapho ihlanganiswa kancane.
Isihluthulelo sikwi-emulsion, ehlanganisa uketshezi olubili obekungeke luhlangane ngokwemvelo, okuguqula uwoyela owuketshezi ube oqinile.
Isayensi
I-Emulsification kwenzeka lapho i-emulsifier - isikhupha seqanda - sibopha izinto ezithanda amanzi/i-hydrophilic kanye ne-oli-loving/lipophilic .
I-emulsifier ibopha ijusi kalamula noma uviniga ngamafutha futhi ayivumeli ukuhlukana, ikhiqize i-emulsion ezinzile. (U-Viktoria Olsson et al., 2018 )
Kumayonnaise eyenziwe ekhaya, ama-emulsifiers ikakhulukazi i-lecithin evela ku-yolk yeqanda kanye nesithako esifanayo ku-mustard.
Imikhiqizo yemayonnaise yezentengiselwano ivame ukusebenzisa ezinye izinhlobo zama-emulsifiers neziqinisi.
Impilo
Iqukethe izinto ezikhuthaza impilo, njengovithamini E, othuthukisa impilo yenhliziyo, novithamini K, obalulekile ekujiyeleni kwegazi. (I-USDA, FoodData Central, 2018 )
Kungenziwa futhi ngamafutha anempilo afana ne-omega-3 fatty acids, agcina ubuchopho, inhliziyo, nempilo yesikhumba.
Ikakhulukazi iwuwoyela namafutha amaningi ane-calorie-dense condiment. (HR Mozafari et al., 2017 )
Nokho, ikakhulukazi amafutha angagcwaliswanga, okungamafutha anempilo.
Ukugcina imigomo yokudla okunempilo engqondweni lapho ukhetha imayonnaise.
Kubantu abadla ukudla okunamafutha aphansi noma okunekhalori ephansi, ukulawula izingxenye kubalulekile.
Amafutha
Cishe noma yimaphi amafutha adliwayo angasetshenziswa ukwenza imayonesi, okwenza amafutha abe isici esikhulu empilweni yeresiphi.
Imikhiqizo eminingi yezohwebo yenziwa ngamafutha e-soy, abanye ochwepheshe bokudla okunempilo abakholelwa ukuthi ingaba yinkinga ngenxa yamazinga aphezulu e-omega-6 fats.
Amafutha eCanola anokuqukethwe kwe-omega-6 ephansi kunamafutha e-soy.
Abantu abenza imayonnaise bangasebenzisa noma yimaphi amafutha, okuhlanganisa amafutha omnqumo noma ukwatapheya.
Ama-bacterium
Ukukhathazeka ngamabhaktheriya kuvela eqinisweni lokuthi imayonnaise eyenziwe ekhaya ngokuvamile yenziwa ngezikhupha zamaqanda aluhlaza.
Imayonnaise yezohwebo yenziwa ngamaqanda afakwe i-pasteurized futhi ikhiqizwa ngendlela egcina iphephile.
Ama-acids, uviniga, noma ijusi kalamula kungasiza ukugcina amanye amagciwane angangcolisi imayonesi.
Kodwa-ke, ucwaningo lwathola ukuthi imayonnaise eyenziwe ekhaya ingase ibe namagciwane e-salmonella naphezu kwama-acidic compounds. (Junli Zhu et al., 2012 )
Ngenxa yalokhu, abanye bancamela ukudlisa iqanda emanzini angu-140°F imizuzu emi-3 ngaphambi kokwenza imayonesi.
Kungakhathaliseki ukuthi hlobo luni lwemayonnaise, imihlahlandlela yokuphepha kokudla kufanele ihlale ilandelwa (Umnyango Wezolimo wase-United States, 2024 ).
Izitsha ezisekelwe ku-mayonnaise akufanele zishiywe ngaphandle kwesiqandisi isikhathi esingaphezu kwamahora amabili.
Imayonnaise yokuhweba evuliwe kufanele igcinwe esiqandisini ngemva kokuvula futhi ilahlwe ngemva kwezinyanga ezimbili.
Imayonnaise Encishisiwe
Izazi eziningi zokudla okunomsoco zitusa imayonnaise enamafutha ancishisiwe kubantu abadla ukudla okunekhalori ephansi, okunamafutha aphansi, noma abashintshana ngakho. (IKomidi le-Institute of Medicine (US) Lokusebenza Kwemihlahlandlela Yezokudla, ngo-1991 )
Nakuba imayonnaise enamafutha ancishisiwe inamakholori ambalwa namafutha amancane kunemayonnaise evamile, amafutha avame ukushintshwa ngesitashi noma ushukela ukuze kuthuthukiswe ukuthungwa nokunambitha.
Kubantu ababuka ama-carbohydrates noma ushukela ekudleni kwabo, hlola ilebula yokudla kanye nezithako ngaphambi kokunquma ngemayonnaise efanele.
Umzimba Ngokulinganayo: I-Chiropractic, Ukufaneleka, Nokudla Okunempilo
VIDEO
Okubhekwayo
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Umthelela Wokuqina Kwe-Emulsion Ezimpahleni Ezikhethiwe Zezinzwa Nezinsimbi Zemayonnaise Enamafutha Agcwele. Ukudla (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
I-USDA, i-FoodData Central. (2018). Ukugqoka imayonnaise, akukho cholesterol. Kubuyiswe kusuka fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Ukwenza ngcono ukukhiqizwa kwemayonnaise okunamafutha aphansi kanye ne-cholesterol ephansi ngokuklama okuyinhlanganisela emaphakathi. Ijenali yesayensi yokudla nobuchwepheshe, 54(3), 591–600. doi.org/10.1007/s13197-016-2436-0
U-Zhu, J., Li, J., & Chen, J. (2012). Ukusinda kwe-Salmonella kumayonnaise yesitayela sasekhaya kanye nezixazululo ze-asidi njengoba kuthintwa uhlobo lwe-acidulant nezivimbelakuvunda. Ijenali yokuvikela ukudla, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373
Umnyango Wezolimo wase-United States. Isevisi Yokuphepha Kokudla kanye Nokuhlola. (2024). Gcina Ukudla Kuphephile! Izisekelo Zokuphepha Kokudla. Kubuyiswe kusuka www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe
Isikhungo Sezokwelapha (US). IKomidi Lokusebenza Kwezinkombandlela Zokudla., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Ukuthuthukisa ukudla nempilo yaseMelika : kusukela ekunconyweni kuya esenzweni : umbiko weKomidi Lokusebenza Kwemihlahlandlela Yezokudla, Ibhodi Lokudla Nokudla Okunomsoco, Isikhungo Sezokwelapha. National Academy Press. books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
by UDkt Alex Jimenez I-Acupuncture Therapy , Amathumbu kanye Nempilo Yamathumbu
Kubantu ababhekene ne-ulcerative colitis, ingabe ukwelashwa kwe-acupuncture kungabazuzisa labo abane-UC nezinye izinkinga ezihlobene ne-GI?
I-acupuncture Ye-Ulcerative Colitis
I-acupuncture isetshenziselwe ukwelapha izimpawu ezihlobene nobuhlungu nokuvuvukala. Ucwaningo luphakamisa ukuthi kungasiza ekwehliseni ukuvuvukala kanye nezimpawu ezifana nesifo sohudo nobuhlungu besisu, okungazuzisa abantu abanesifo samathumbu esivuvukalayo. Abantu abane-ulcerative colitis, an isifo samathumbu/IBD ezithinta amathumbu amakhulu, angathola ukutshopa kunenzuzo ekulawuleni izimpawu, okuhlanganisa ubuhlungu nezimpawu zesisu. (I-Crohn's and Colitis Foundation, 2019 )
Kunama-acupoints angu-2,000 XNUMX emzimbeni axhunywe izindlela ezaziwa ngokuthi ama-meridians. (U-Wilkinson J, u-Faleiro R. 2007 )
Izindlela ezixhuma ama-acupoints zikhiqiza amandla, okunomthelela empilweni yonke.
Ukuphazamiseka kokugeleza kwamandla kungabangela ukulimala, ukugula, noma izifo.
Lapho izinaliti zokutshopa zifakwa, ukugeleza kwamandla kanye nempilo kuyathuthukiswa.
Izinzuzo
I-acupuncture ingasetshenziselwa ukukhulula izimo ezihlukahlukene. Ucwaningo luye lwabonisa ukuthi ukutshopa kunganciphisa ukuvuvukala nomsebenzi wezifo kubantu abane-IBD, njenge-UC nesifo sika-Crohn. Ingasiza ngalokhu: (I-Gengqing Song et al., 2019 )
Izimpawu zobuhlungu
Ukungalingani kwe-Gut microbiome
Ukungasebenzi kahle kwe-gut motor
Umsebenzi wokuvimbela emathunjini
ukukhathazeka
Ukucindezeleka
Ucwaningo luphakamisa ukusetshenziswa kwe-acupuncture ngokushisa, okwaziwa ngokuthi i-moxibustion, kungathuthukisa izimpawu eziningana ze-GI kuhlanganise (I-Crohn's and Colitis Foundation, 2019 )
Ukuvimbela
Ubuhlungu besisu
ukuqunjelwa
Gas
Uhudo
I-nausea
Isebenza ngempumelelo ekwelapheni izinkinga zokugaya ukudla okubandakanya: (Johns Hopkins Medicine. 2024 )
kolwelwesi
I-Irritable bowel syndrome/IBS
hemorrhoids
ukusha kwesibindi kohlobo
Yehlisa Ubuhlungu Nokuvuvukala
Ukwelashwa kwe-acupuncture kusebenza ngokukhulula ama-endorphin, asiza ukunciphisa ubuhlungu. (Isikole Sezokwelapha saseHarvard. 2016 )
Ukufaka ingcindezi kuma-acupoints kubangela isimiso sezinzwa esimaphakathi.
Lokhu kukholakala ukuthi kubangela ukukhululwa kwamakhemikhali ashukumisa izindlela zokuphulukisa zomzimba. (Johns Hopkins Medicine. 2024 )
Ucwaningo luye lwathola nokuthi i-acupuncture ingabangela ukukhiqizwa kwe-cortisol.
Le hormone isiza ukulawula ukuvuvukala. (I-Arthritis Foundation. ND )
Ucwaningo luthole ukusetshenziswa kwe-acupuncture kanye ne-moxibustion kunciphisa ukuvuvukala kubantu abanesifo sika-Crohn kanye ne-ulcerative colitis. (I-Crohn's and Colitis Foundation, 2019 )
Ingcindezi kanye Nesimo Senhliziyo
Izimo ezingalapheki njenge-ulcerative colitis zingabangela imizwa yokucindezeleka kanye/noma ukukhathazeka. I-acupuncture ingase isetshenziselwe ukubhekana nezimpawu ezihlobene nengcindezi nomoya-mpilo futhi ingazuzisa izinkinga zezempilo ezingokomzwelo ezihlanganisa: (Johns Hopkins Medicine. 2024 )
Insomnia
ukukhathazeka
Ukwesaba
Ukucindezeleka
I-Neurosis - isimo sempilo yengqondo esibonakala ngokucindezeleka okungapheli nokukhathazeka.
Okuqhamuka uma udla imishanguzo
I-acupuncture ibhekwa njengendlela ephephile. Imiphumela emibi evame kakhulu yilena: (Inhlangano ye-GI. 2024 )
Ukuthuka
Ukopha okuncane
Ukwanda kobuhlungu
Ukuquleka kungenzeka ngenxa yokushaqeka kwenaliti.
Ukushaqeka kwenaliti kungabangela isiyezi, ukuzizwa uphelelwa amandla, nesicanucanu. (Isikole Sezokwelapha saseHarvard. 2023 )
Ukushaqeka kwenaliti akuvamile kodwa kuvame kakhulu kubantu ngabanye: Abahlale bethukile.
Abanovalo nxazonke izinaliti.
Obani abasha ku-acupuncture.
Abanomlando wokuquleka.
Abakhathele ngokwedlulele.
Abanoshukela wegazi ophansi.
Kwabanye, izimpawu ze-GI zingase zibe zimbi kakhulu ngaphambi kokuba zithuthuke. Kunconywa ukuthi uzame okungenani izikhathi ezinhlanu njengoba lokhu kuyingxenye yenqubo yokuphulukisa. (Umtholampilo waseCleveland. 2023 ) Nokho, abantu kufanele bathintane nodokotela wabo uma izimpawu ziba zimbi kakhulu noma zihlala izinsuku ezingaphezu kwezimbili. (Inhlangano ye-GI. 2024 ) Abantu abacabangela ukutshopa ukuze basize ekulawuleni izimpawu ze-ulcerative colitis kufanele bakhulume nomhlinzeki wabo wezempilo ukuze abasize banqume ukwelashwa okufanele nokuthi baqale kuphi.
Ukwelashwa Kokungasebenzi Kwe-Gastro-Amathumbu
VIDEO
Okubhekwayo
I-Crohn's and Colitis Foundation. (2019). I-acupuncture ku-Inflammatory Bowel Disease. IBDVisible Blog. www.crohnscolitisfoundation.org/blog/acupuncture-inflammatory-bowel-disease
U-Wilkinson J, u-Faleiro R. (2007). I-acupuncture ekulawuleni ubuhlungu. Imfundo Eqhubekayo ku-Anesthesia, Ukunakekelwa Okubalulekile Nobuhlungu. 7(4), 135-138. doi.org/10.1093/bjaceaccp/mkm021
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, Indaba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Ingoma, G., Fiocchi, C., & Achkar, JP (2019). I-acupuncture ku-Inflammatory Bowel Disease. Izifo zamathumbu ezivuthayo, i-25 (7), 1129-1139. doi.org/10.1093/ibd/izy371
Isikole Sezokwelapha saseHarvard. (2016). Ukuqeda ubuhlungu nge-acupuncture. I-Harvard Health Blog. www.health.harvard.edu/healthbeat/relieving-pain-with-acupuncture
I-Arthritis Foundation. (ND). I-acupuncture ye-Arthritis. Impilo Yempilo. www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/acupuncture-for-arthritis
Isikole Sezokwelapha saseHarvard. (2023). I-acupuncture: kuyini? I-Harvard Health Publishing Harvard Medical School Blog. www.health.harvard.edu/a_to_z/acupuncture-a-to-z#:~:text=The%20most%20common%20side%20effects,injury%20to%20an%20internal%20organ .
Umtholampilo waseCleveland. (2023). I-acupuncture. Umtapo Wezempilo. my.clevelandclinic.org/health/treatments/4767-acupuncture
Inhlangano ye-GI. (2024). I-acupuncture kanye nokugaya ukudla. badgut.org. badgut.org/information-centre/az-digestive-topics/acupuncture-and-digestion/
