Ukuqeqeshwa Kwezempilo
Ukuqeqeshwa Kwezempilo kubandakanya umeluleki kanye nomsebenzi wezempilo oweseka futhi osiza abantu ngabanye bafinyelele impilo yabo esezingeni eliphezulu futhi bazizwe bengcono kakhulu ngokusebenzisa ukudla ngendlela oyifisayo kanye nohlelo lokuphila oluhlangabezana nezidingo nemigomo yabo ehlukile.
Ukuqeqeshwa kwezempilo akugxili ekudleni okukodwa noma endleleni yokuphila.
I-Integrative Nutrition Coaching igxile kulokhu:
I-Bio-individuality okusho ukuthi sonke sihlukile futhi sihlukile Ukudla Indlela yokuphila Izidingo ezingokomzwelo Izidingo ezingokwenyama
Igcizelela impilo ngale kwepuleti kanye nokuphila kahle ngokudla okuyisisekelo. Kodwa-ke, umnyombo wumbono wokuthi kunezindawo ezithinta impilo njengokudla. Lokhu kusho ukuthi:
Relationships Career Ingokomoya Umsebenzi womzimba
Konke kunomthelela enhlalakahleni iyonke.
Ayikho indlela yokulinganisa eyodwa kwezempilo kanye nokuphila kahle.
Lezi zingcweti zisebenza namakhasimende futhi ziwafundisa ukuthi:
Detox imizimba yabo Futha imizimba yabo Gcina imizimba yabo
Lokhu kuholela ekutheni abantu babe:
Impilo Kujabulisa kakhulu
Ukuthi bangaba!
I-Health Coaching inikeza izinsizakalo ku amaseshini angasese abantu ngabanye futhi ukuqeqeshwa kweqembu .
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 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 Ukuqeqeshwa Kwezempilo , Nutrition
Kubantu abafuna ukufaka izinongo ekudleni kwabo, ingabe upelepele we-jalapeno unganikeza umsoco, futhi ube umthombo omuhle wamavithamini?
I-Jalapeño Pepper Nutrition
I-Jalapeños ingenye yezinhlobo eziningi zikapelepele osetshenziselwa ukugcizelela noma ukuhlobisa kanye nokwengeza ukushisa esitsheni. Lolu hlobo lukapelepele luvamise ukuvunwa futhi ludayiswe uma luluhlaza okucwebezelayo kodwa luba bomvu njengoba lukhula. Ulwazi olulandelayo lokudla okunomsoco kupelepele we-jalapeno owodwa wamagremu angu-14. (I-FoodData Central. Umnyango Wezolimo wase-US. 2018 )
Amakholori - 4
carbohydrate
Upelepele we-Jalapeño unama-carbohydrate amancane kakhulu futhi awukwazi ukuhlolwa ngendlela ye-GI ejwayelekile. (U-Fiona S. Atkinson et al., 2008 )
Amagremu angu-6 wamacarbohydrates enkomishini eyodwa anomthwalo ophansi kakhulu we-glycemic, okusho ukuthi upelepele awukhuphuli amazinga kashukela ngokushesha noma uvuse impendulo ye-insulin. (UMary-Jon Ludy et al., 2012 )
Fat
Ama-Jalapeños anenani elincane lamafutha angenawo unsaturated.
amaprotheni
Upelepele awuwona umthombo otuswayo wamaprotheni, njengoba uqukethe ngaphansi kwegremu lamaprotheni enkomishini egcwele yama-jalapenos asikiwe.
Amavithamini kanye Nezimbiwa
Upelepele owodwa uqukethe cishe amamiligremu angu-16 kavithamini C, cishe u-18% wemali enconywayo yansuku zonke/i-RDA.
Le vithamini ibalulekile emisebenzini eminingi ebalulekile, okuhlanganisa ukuphulukiswa kwesilonda nokusebenza komzimba, futhi kufanele itholakale ngokudla. (I-National Institutes of Health Office of Dietary Supplements. 2021 )
Ama-Jalapeños awumthombo omuhle kavithamini A, osekela impilo yesikhumba namehlo.
Ku-1/4 wenkomishi kapelepele we-jalapeno osikiwe, abantu bathola cishe u-8% yenani elinconyiwe lansuku zonke likavithamini A kwabesilisa kanye no-12% kwabesifazane.
Ama-Jalapeños nawo angumthombo wamavithamini B6, K, no-E.
Izinzuzo zezeMpilo
Izinzuzo eziningi zezempilo kuthiwa zibangelwa i-capsaicin okuwuketshezi olukhiqiza ukushisa kupelepele, okuhlanganisa ukudambisa ubuhlungu nokuluma ngokuvimbela i-neuropeptide edlulisela lezo zimpawu ebuchosheni. (U-Andrew Chang et al., 2023 )
Ukukhululwa Kwezinhlungu
Ucwaningo lubonisa i-capsaicin - izithasiselo noma amafutha okugcoba / okhilimu - ingadambisa imizwa kanye nobuhlungu bamalunga. (U-Andrew Chang et al., 2023 )
Yehlisa Ingozi Yesifo Senhliziyo
Ucwaningo lwabantu abanamazinga aphansi e-HDL cholesterol enempilo, abasengozini yoku isifo senhliziyo/i-CHD , yabonisa ukuthi izithako ze-capsaicin zithuthukisa izici eziyingozi ze-CHD. (U-Yu Qin et al., 2017 )
Yehlisa Ukuvuvukala
I-vitamin C emzimbeni pepper isebenza njenge-antioxidant, okusho ukuthi ingalungisa amangqamuzana awonakaliswe ukucindezeleka okwenziwe nge-oxidative futhi inciphise ukuvuvukala.
Ukuvuvukala nokucindezeleka kungaba nomthelela ezifweni ezingamahlalakhona njengokukhuluphala ngokweqile, isifo sikashukela, neminye imidlavuza. (I-National Institutes of Health Office of Dietary Supplements. 2021 )
Amagciwane
Upelepele oshisayo uhlobene noswidi noma upelepele futhi ungamalungu omndeni wakwanightshade.
Ukungezwani nalokhu kudla kuyenzeka kodwa akuvamile. (I-American Academy of Allergy Asthma kanye ne-Immunology. 2017 )
Kwesinye isikhathi abantu abangezwani nempova bangakwazi ukusabela esithelweni nemifino eluhlaza, okuhlanganisa nezinhlobo ezahlukene zikapelepele.
I-capsaicin ku-jalapeño kanye nabanye upelepele oshisayo ingacunula isikhumba namehlo, ngisho nakubantu abangenakho ukungezwani komzimba nezinto ezithile.
Kunconywa ukuthi ugqoke amagilavu uma uphatha upelepele oshisayo futhi ugweme ukuthinta ubuso bakho.
Geza izandla, izitsha nezinto zokusebenza kahle lapho usuqedile.
Imiphumela emibi
Uma ususha, upelepele we-jalapeno ungaba namazinga okushisa ahlukahlukene.
Zisukela ku-2,500 kuya ku-10,000 Amayunithi weScoville .
izinhlobonhlobo
I-Jalapeños iwuhlobo olulodwa lukapelepele oshisayo.
Angadliwa upelepele oluhlaza, ofakwe emanzini anosawoti, okheniwe, noma obhenyiwe/we-chipotle futhi ashisa kakhulu kunomsha noma osemathinini ngoba omisiwe futhi aphathwe.
Isitoreji Nokuphepha
Ama-jalapenos amasha angagcinwa ekamelweni lokushisa izinsuku ezimbalwa noma esiqandisini isikhathi esingangesonto.
Uma imbiza isivuliwe, yigcine esiqandisini.
Ukuze uthole ithini elivulekile likapelepele, dlulisela engilazini noma esitsheni sepulasitiki ukuze ugcine isiqandisi.
Upelepele ungaqandiswa ngemuva kokuwulungisa ngokusika iziqu bese ukhipha imbewu.
I-jalapenos eqandisiwe ingcono kakhulu ngaphakathi Izinyanga eziyisi-6 ukuze uthole ikhwalithi engcono kakhulu , kodwa ingagcinwa isikhathi eside kakhulu.
Ukulungiselela
Ukukhipha imbewu kungasiza ekunciphiseni ukushisa.
I-Jalapeños ingadliwa iphelele noma isikwe futhi yengezwe kumasaladi, ama-marinades, i-salsa, noma ushizi.
Abanye bengeza ama-jalapenos kuma-smoothies ukuze bakhahlele okubabayo.
Zingasetshenziswa ekuphekeni okuhlukahlukene kokushisa okungeziwe kanye nokubonakala.
I-Chiropractic, Ukufaneleka, Nokudla Okunomsoco
VIDEO
Okubhekwayo
I-FoodData Central. Umnyango Wezolimo wase-US. (2018). Upelepele, i-jalapeno, eluhlaza.
Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Amatafula wamazwe ngamazwe we-glycemic index kanye ne-glycemic load values: 2008. Ukunakekelwa kwesifo sikashukela, i-31 (12), i-2281-2283. doi.org/10.2337/dc08-1239
U-Ludy, MJ, Moore, GE, & Mattes, RD (2012). Imiphumela ye-capsaicin ne-capsiate ekulinganiseni kwamandla: ukubuyekezwa okubalulekile kanye nokuhlaziywa kwe-meta yezifundo kubantu. Izinzwa zamakhemikhali, 37(2), 103–121. doi.org/10.1093/chemse/bjr100
I-National Institutes of Health Office of Dietary Supplements. (2021). I-Vitamin C: Ishidi Lamaqiniso Labasebenzi Bezempilo.
Chang A, Rosani A, Quick J. Capsaicin. [Kubuyekezwe 2023 May 23]. Ku: StatPearls [I-inthanethi]. I-Treasure Island (FL): I-StatPearls Publishing; 2023 Jan-. Itholakala ku: www.ncbi.nlm.nih.gov/books/NBK459168/
Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). I-Capsaicin Supplementation Ethuthukisiwe Izingozi Zesifo Senhliziyo Kubantu Abanamazinga Aphansi we-HDL-C. Izakhamzimba, 9(9), 1037. doi.org/10.3390/nu9091037
I-American Academy of Allergy Asthma kanye ne-Immunology. (2017). Buza Uchwepheshe: I-Pepper Allergy.
by UDkt Alex Jimenez Ukuqeqeshwa Kwezempilo , Nutrition
Kubantu ababuka ukudla kwabo ngesikhathi seholide Lokubonga, ingabe ukwazi ukondleka kwe-turkey kungasiza ekulondolozeni impilo yokudla?
Ukudla okunomsoco nezinzuzo
I-turkey egayiwe kancane ingaba umthombo onenzuzo wamaprotheni, amavithamini, namaminerali. Nokho, i-turkey egayiwe ingaba noshukela omningi, amafutha angenampilo, nesodium.
Nutrition
Ulwazi lokudla okunomsoco lomlenze we-turkey othosiwe ngesikhumba - ama-ounces angu-3 - 85g. (Umnyango Wezolimo wase-US. 2018 )
Amakholori - 177
Amafutha - 8.4
Sodium - 65.4mg
Ama-carbohydrate - 0 g
I-fiber - 0 g
Ushukela - 0 g
Amaprotheni - 23.7 g
carbohydrate
I-Turkey ayinawo ama-carbohydrates.
Inyama ethile yesidlo sasemini iqukethe ama-carbs njengoba i-turkey igayiwe, igaywa, noma igcotshwe kusoso equkethe ushukela noma yengezwe ngesikhathi sokucutshungulwa.
Ukukhetha okusha kungenza umehluko omkhulu kokuqukethwe ushukela.
Amafutha
Amafutha amaningi aphuma esikhunjeni.
I-Turkey ngokuvamile inezingxenye ezilinganayo zamafutha agcwele, ama-monounsaturated, kanye ne-polyunsaturated.
Ukukhipha isikhumba nokupheka ngaphandle kwamafutha angeziwe kunciphisa kakhulu okuqukethwe kwamafutha.
amaprotheni
I-Turkey iwumthombo omuhle kakhulu wamaprotheni aphelele, cishe amagremu angu-24 ekuphakeni kwama-ounce angu-3.
Ukusikeka okuthambile, njengebele le-turkey elingenasikhumba, kunamaprotheni amaningi.
Amavithamini kanye Nezimbiwa
Inikeza uvithamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, kanye selenium.
Inyama emnyama iphezulu ngensimbi kunenyama emhlophe.
Izinzuzo zezeMpilo
Isekela Ukugcinwa Kwemisipha
I-Sarcopenia, noma ukuwohloka kwemisipha, ngokuvamile kuholela ebuthakathakeni kubantu asebekhulile.
Ukuthola amaprotheni anele kukho konke ukudla kubalulekile kubantu abadala asebekhulile ukuze balondoloze isisindo semisipha nokuhamba ngokomzimba.
I-Turkey ingasiza ekuhlangabezaneni neziqondiso eziphakamisa ukusetshenziswa kwenyama engenamafutha izikhathi ezingu-4-5 ngesonto ukugcina impilo yemisipha ngokuguga. (U-Anna Maria Martone, et al., 2017 )
Yehlisa i-Diverticulitis Flare-Ups
I-Diverticulitis ukuvuvukala kwekholoni. Izici zokudla ezithonya ingozi ye-diverticulitis zihlanganisa:
Ukudla kwe-fiber - kunciphisa ingozi.
Ukudla kwenyama ebomvu okucutshunguliwe - kuphakamisa ingozi.
Ukudla inyama ebomvu enamafutha amaningi - kuphakamisa ingozi.
Abacwaningi bafunde amadoda angama-253 ane-diverticulitis futhi banquma ukuthi ukufaka esikhundleni esisodwa senyama ebomvu ngokuphakelwa kwezinkukhu noma inhlanzi kunciphisa ingozi ye-diverticulitis ngo-20%. (Yin Cao et al., 2018 )
Imikhawulo yalolu cwaningo ukuthi inyama edliwayo yayiqoshwa kwabesilisa kuphela, inani lenyama lalizibika lona, kanti inani elidliwe esiqeshini ngasinye alirekhodiwe.
Kungase kube ukumiselela okuwusizo kunoma ubani osengozini ye-diverticulitis.
Ivimbela I-anemia
I-Turkey inikeza imisoco edingwa amangqamuzana egazi.
Kuyahlinzeka i-heme iron , ukumuncwa kalula ngesikhathi sokugaya, ukuvimbela ukuntuleka kwe-iron anemia. (Izikhungo Zezempilo Zikazwelonke. 2023 )
I-Turkey futhi iqukethe i-folate ne-vitamin B12, edingekayo ekwakhekeni nasekusebenzeni kahle kwamangqamuzana egazi abomvu.
Ukusetshenziswa njalo kwe-turkey kungasiza ukugcina amangqamuzana egazi anempilo .
Isekela Impilo Yenhliziyo
I-Turkey iyindlela ehlukile kunezinye inyama ephansi ye-sodium, ikakhulukazi uma isikhumba sisusiwe futhi siphekwe sisha.
I-Turkey nayo iphezulu ku-amino acid arginine.
I-Arginine ingasiza ukugcina imithambo ivulekile futhi ikhululekile njengesandulela se-nitric oxide. (U-Patrick J. Skerrett, ngo-2012 )
Amagciwane
Ukwaliwa yinyama kungenzeka kunoma ibuphi ubudala. I-turkey allergy ingenzeka futhi ingase ihlotshaniswe nokungezwani komzimba kwezinye izinhlobo zenkukhu nenyama ebomvu. Izimpawu zingabandakanya: (I-American College of Allergy, Asthma & Immunology. 2019 )
Ukuvota
Uhudo
Ukushisa
Ukuphelelwa umoya
Ukukhwehlela okuphindaphindiwe
Ukuvuvuka
Anaphylaxis
Isitoreji Nokuphepha
Ukulungiselela
I-USDA incoma iphawundi elingu-1 kumuntu ngamunye.
Lokho kusho ukuthi umndeni wabantu abahlanu udinga i-turkey eyi-5-pound, iqembu labangu-12 kuya ku-12-pound. (Umnyango Wezolimo wase-US. 2015 )
Gcina inyama entsha esiqandisini kuze kube yilapho isilungele ukuphekwa.
Ama-turkeys aqandisiwe afakwe ngaphambili abhalwe nge-USDA noma uphawu lwesifundazwe lokuhlola alungiswe ngaphansi kwezimo eziphephile, ezilawulwayo.
Pheka ama-turkeys aqandisiwe afakwe ngaphambili endaweni eqandisiwe kunokuthi uncibilike kuqala. (Umnyango Wezolimo wase-US. 2015 )
Izindlela eziphephile zokuncibilikisa i-turkey eqandisiwe: esiqandisini, emanzini abandayo, noma kuhhavini ye-microwave.
Kufanele zincibilikiswe isikhathi esibekiwe kusetshenziswa imihlahlandlela esekelwe esisindweni.
Kudingeka kuphekwe ekushiseni kwangaphakathi okungu-165 degrees Fahrenheit.
I-turkey ephekiwe idinga ukufakwa esiqandisini phakathi namahora angu-1-2 ngemva kokupheka futhi isetshenziswe phakathi kwezinsuku ezingu-3-4.
Izinsalela zaseTurkey ezigcinwe efrijini kufanele zidliwe zingakapheli izinyanga ezingu-2-6.
Ukudla Ngokufanele Ukuze Uzizwe Kangcono
VIDEO
Okubhekwayo
Umnyango Wezolimo wase-US. I-FoodData central. (2018). I-Turkey, wonke amakilasi, umlenze, inyama nesikhumba, okuphekwe, okugazingiwe .
Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Ukuzivocavoca kanye Nokudla Kwamaprotheni: Indlela Evumelanayo ngokumelene ne-Sarcopenia. Ucwaningo lwamazwe ngamazwe lwe-BioMed, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Ukudla inyama kanye nengozi ye-diverticulitis phakathi kwamadoda. UGut, 67(3), 466-472. doi.org/10.1136/gutjnl-2016-313082
Izikhungo Zezempilo Kazwelonke, Ihhovisi Lezithako Zokudla. (2023). Insimbi: Ishidi Lamaqiniso Labasebenzi Bezempilo .
Skerrett PJ. I-Harvard Health Publishing, Isikole Sezokwelapha sase-Harvard. (2012). I-Turkey: Isisekelo Esinempilo Sokudla Kwamaholide .
I-American College of Allergy, Asthma & Immunology. (2019). Ukungezwani nenyama .
Umnyango Wezolimo wase-US. (2015). Masikhulume I-Turkey — Umhlahlandlela Wabathengi Wokugazinga Ngokuphephile I-Turkey .
by UDkt Alex Jimenez Ukuqeqeshwa Kwezempilo , Nutrition
Kubantu abafuna ukukhulisa i-antioxidant, i-fiber, kanye nokudla kwamavithamini, ingabe ukwengeza amahalananda ekudleni kwabo kungabasiza?
Amapomegranati
Amapomegranati angakwazi ukukhulisa izitsha ezihlukahlukene, kusukela ekudleni kwasekuseni kuye ezinhlangothini kuya ezindlini zakusihlwa, ngenhlanganisela yawo elinganiselayo yobumnandi obuncane, i-tartness, kanye nokushwabana kwembewu yawo.
Izinzuzo zezeMpilo
Isithelo sitholakale siwumthombo onempilo wamavithamini, i-fiber, nama-antioxidants. Isithelo esiphakathi nendawo siqukethe:
Izindlela zokusebenzisa ihalananda zihlanganisa:
I-Guacamole
Faka ihalananda ama-arils ngaphambi kokukhonza. Bazohlinzeka ngokuhlehla okungalindelekile okuqhathanisa kamnandi nokushelela kwe-guacamole.
Mash 2 ukwatapheya ovuthiwe
Hlanganisa ku-1/4 indebe egayiwe u-anyanisi obomvu
1/4 tsp. usawoti
1 isipuni. ijusi kalamula
2 clove garlic - oqoshiwe
1/2 indebe eqoshiwe i-cilantro entsha
Faka i-1/4 indebe yama-arils ehalananda
Ikhonza i-6
Ukudla ngokuphakela ngakunye:
Ama-calories angu-144
Ama-gram angu-13.2 amafutha
2.8 amagremu amafutha agcwele
103 milligrams sodium
7.3 amagremu carbs
4.8 amagremu fiber
1.5 amagremu amaprotheni
Smoothie
Ama-smoothies anikeza umsoco owengeziwe kanye nokudla okulula okunempilo.
Ku-blender, hlanganisa 1/2 inkomishi yamahalananda ama-arils
Ibhanana eli-1 elifriziwe
1/4 inkomishi yeyogathi yamaGreki enamafutha aphansi
2 tsp. uju
Ijusi yewolintshi
Thela engilazini futhi ujabulele!
Ukudla ngokuphakela ngakunye:
Ama-calories angu-287
Ama-gram angu-2.1 amafutha
0.6 amagremu amafutha agcwele
37 milligrams sodium
67.5 amagremu carbs
6.1 amagremu fiber
4.9 amagremu amaprotheni
oatmeal
Thuthukisa i-oatmeal njengoba amahalananda egxuma ezinye izithelo, okoshukela, nebhotela kahle.
Lungiselela 1/2 inkomishi oats
Faka i-1/2 yebhanana eliphakathi, lisikiwe
1 Tbsp. ushukela onsundu
2 Tbsp. ama-arils ehalananda
1/2 tsp. isinamoni yomhlabathi
Ukudla ngokuphakela ngakunye:
Ama-calories angu-254
Ama-gram angu-3 amafutha
0.5 amagremu amafutha agcwele
6 milligrams sodium
52.9 amagremu ama-carbohydrate
6.7 amagremu fiber
6.2 amagremu amaprotheni
Brown IlayisiEnye indlela yokusebenzisa amahalananda erayisini.
Pheka inkomishi engu-1 yerayisi elinsundu.
Gcoba nge-1/4 indebe yama-arils ehalananda
1 isipuni. Amafutha e-Olive
1/4 indebe eqoshiwe, ama-hazelnuts athosiwe
1 Tbsp. amaqabunga e-thyme amasha
Usawoti kanye nopelepele ukunambitha
Yenza ama-servings ama-4
Ukudla ngokuphakela ngakunye:
Ama-calories angu-253
Ama-gram angu-9.3 amafutha
1.1 amagremu amafutha agcwele
2 milligrams sodium
38.8 amagremu ama-carbohydrate
2.8 amagremu fiber
4.8 amagremu amaprotheni
Isoso seCranberry
Yenza isoso se-cranberry esimnandi futhi esiphundu.
Epanini eliphakathi, hlanganisa u-12 oz. ama-cranberries amasha
2 izinkomishi zegromegranate juice
1/2 indebe ushukela granulated
Pheka ngokushisa okuphakathi - lungisa uma ingxube ishisa kakhulu
Govuza njalo cishe imizuzu engama-20 noma kuze kube yilapho ama-cranberries amaningi eseqhamukile futhi ekhipha ijusi yawo.
Faka inkomishi engu-1 ye-arils yehalananda
Ikhonza i-8
Ukudla ngokuphakela ngakunye:
Ama-calories angu-97
Ama-gram angu-0.1 amafutha
0 amagremu amafutha agcwele
2 milligrams sodium
22.5 amagremu ama-carbohydrate
1.9 amagremu fiber
0.3 amagremu amaprotheni
Afakwe Amanzi
Amanzi afakwe isithelo angasiza ekufinyeleleni amanzi afanele.
Beka inkomishi engu-1 yehalananda
I-1/4 indebe entsha ishiya i-mint efakwe ebhodleleni lamanzi le-1-quart infuser
Hlanganisa kancane
Gcwalisa ngamanzi ahlungiwe
Faka efrijini okungenani amahora angu-4 ukuze ukunambitheka kukhuphuke
Ikhonza i-4
Ukukhonza ngakunye kuzonikeza amanani omkhondo kuphela wemisoco, okuncike ekutheni ingakanani ijusi yegromegranate ingena emanzini.
Nganoma yimiphi imibuzo mayelana nemigomo ethile yokudla okunempilo noma ukuthi ungayifinyelela kanjani, thintana ne I-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic Umqeqeshi Wezempilo kanye/noma I-Nutritionist.
Ukudla Okunempilo kanye Ne-Chiropractic
VIDEO
Okubhekwayo
I-FoodData Central. Umnyango Wezolimo wase-US. (2019) Amapomegranati, eluhlaza .
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Imiphumela enamandla yezempilo yehalananda. Ucwaningo lwe-biomedical oluthuthukisiwe, 3, 100. doi.org/10.4103/2277-9175.129371
by UDkt Alex Jimenez Ukuqeqeshwa Kwezempilo , Ubuhle
Abantu abalwela ukuba nempilo enhle bangase bangazi ukuthi baqale kuphi noma kanjani. Ingabe ukuqasha umqeqeshi wezempilo kungabasiza abantu ukuthi baqale uhambo lwabo lwezempilo futhi bafinyelele izinhloso zabo?
Ukuqasha Umqeqeshi Wezempilo
Kulula ukubambeka esifisweni sokwenza izinguquko, kodwa kungenye into ukusetha uhlelo olungaguquki oluqhubekayo. Ukuqasha umqeqeshi wezempilo kungasiza abantu ngabanye ukuthi baqonde ulwazi, bathuthukise indlela yokuphila esebenzayo evumelana nendlela yabo yokuphila, futhi bafinyelele imigomo yezempilo nokuphila kahle. Umhlinzeki wezempilo oyisisekelo angaba yinsiza futhi abe nokudluliselwa kubaqeqeshi bezempilo abahloniphekile endaweni.
Benzani?
Abaqeqeshi bezempilo bangochwepheshe ekusizeni abantu ukuthi bafinyelele imigomo yezempilo nokuphila kahle. Lokhu kungaba:
Ukunciphisa ukucindezeleka
Ukuthuthukisa ukuzinakekela
Ukugxila ekudleni
Ukuqala ukujima
Ukwenza ngcono ikhwalithi yempilo
Umqeqeshi wezempilo uyasiza ekudaleni uhlelo futhi alwenze lwenzeka.
Abaqeqeshi bezempilo nempilo enhle basebenzisa inhlolokhono ekhuthazayo kanye nezindlela ezisekelwe ebufakazini ukuze banikeze amandla abantu ohambweni lwabo lwezempilo. (Adam I Perlman, Abd Moain Abu Dabrh. 2020 )
Basiza ukukhomba izindawo ezidinga ukuthuthukiswa, ukuthuthukisa uhlelo, futhi bakhuthaze umuntu ngayo yonke indlela njengomqeqeshi wokufaneleka komuntu siqu.
Abaqeqeshi bezempilo basebenza nodokotela kanye/noma abanye ochwepheshe bezempilo esimeni somtholampilo noma njengabahlinzeki ngabanye.
Indima yabo ukuhlinzeka ngendlela ephelele empilweni nempilo.
Izinsizakalo ezinikeziwe
Abaqeqeshi bezempilo bangahlinzeka futhi basize ngalokhu: (U-Shivaun Conn, uSharon Curtain 2019 )
Ukudla nokudla okunomsoco
Ukuzivocavoca, ukunyakaza
Sleep
Impilo yengqondo nengokomzwelo
Ukuphila kahle emsebenzini
Ukwakha ubudlelwano
Ukwakhiwa kwamakhono omphakathi
Umqeqeshi wezempilo umuntu osiza ukuhlela nokulinganisela izici ezihlukahlukene zempilo yomuntu ngamunye ukuze afunde ukugcina impilo enhle.
Bazosiza ukunqoba izithiyo lapho uzabalaza.
Umqeqeshi wezempilo uyalalela futhi anikeze ukwesekwa kunoma yiziphi izinjongo zomuntu ezingaba.
Umqeqeshi wezempilo ukhona kuze kufike umgomo.
Iziqu
Kubalulekile ukuqinisekisa ukuthi abahlinzeki ababhekwayo baneziqu ezidingekayo. Ngenxa yokuthi ezinye izinhlelo zokunikeza izitifiketi zinikeza ukugxila ezindaweni ezithile ezifana nokudla, kuyatuswa ukukhomba okudingekayo ngaphambi kokukhetha umqeqeshi wezempilo. Abaqeqeshi bezempilo abadingi iziqu zasenyuvesi, nokho-ke, izitifiketi eziningi zixhumene namakolishi futhi banobudlelwano bezemfundo obufanelekela izifundo kanye nokuklomelisa amakhredithi ekolishi. Ukuqeqeshwa ukuze ube umqeqeshi wezempilo kuhlanganisa: (U-Shivaun Conn, uSharon Curtain 2019 )
Impilo
Ukufaneleka
Ukuhlelwa kwenhloso
Imiqondo yokuqeqesha
Imiqondo yokudla okunomsoco
Inhlolokhono ekhuthazayo
Ukucindezeleka ukuphathwa
Ukushintsha ukuziphatha
Izibonelo Zomgomo Wezempilo
Ukuqeqeshwa kwezempilo akuyona indlela yokulinganisa konke. Umhlinzeki wezempilo oyinhloko noma udokotela uhlinzeka ngokuxilongwa kanye nohlelo lwezokwelapha, futhi umqeqeshi wezempilo usiza ukuqondisa nokusekela umuntu ngohlelo. Kodwa-ke, ukuqasha umqeqeshi wezempilo akudingi isimo sezempilo ukuze kuqashwe izinsiza. Izibonelo ezimbalwa zezinhloso zezempilo abaqeqeshi bezempilo ababhekana nazo zifaka:
Ukuthuthukisa ikhwalithi yokuphila
Ukunciphisa ukucindezeleka nokuphatha
Imikhuba yokuphila
Ukwehla kwesisindo
Ukuzivocavoca
Umsebenzi womzimba
Impilo engokomzwelo nangokwengqondo
Ukuyeka ukubhema
Ukuthola Umqeqeshi Wezempilo
Izinto ezimbalwa okufanele uzicabangele.
Imigomo Yezempilo
Nquma imigomo kanye nokulindela.
Kunezinhlobo eziningi zabaqeqeshi bezempilo futhi abanye bangasebenza ngokukhethekile, ngakho-ke zama ukuthola ulwazi oludingekayo ukuze ufeze izinhloso.
isabelomali
Nquma ukuthi yimalini ezotshalwa, njengoba abahlinzeki bomshwalense abaningi abafaki izindleko zomqeqeshi wezempilo.
Abaqeqeshi bezempilo bangakhokhisa phakathi kwama-$50 kuya ku-$300 ngeseshini ngayinye.
Abanye bazonikela ngamaphakheji, ubulungu, kanye/noma izaphulelo.
izitifiketi
Bheka izitifiketi zabo.
Ingabe igunyaziwe?
Lokhu kuzoqinisekisa ukukhetha umqeqeshi othole ukuqeqeshwa kanye nobuchwepheshe obudingekayo ukuze anikeze ukunakekelwa kwekhwalithi.
Ukuhambelana
Xhumana nabaqeqeshi abangase babe.
Buza imibuzo futhi ubone ukuthi iyahambisana yini nemigomo ethile yezempilo.
Xoxa abaningi njengoba kudingeka.
Ukutholakala/Indawo
Amaseshini abonakalayo, imihlangano yomuntu mathupha, kanye/noma inhlanganisela?
Zinde kangakanani izikhathi?
Ukuvama kwemihlangano?
Ukuthola umqeqeshi ovumelana nezimo futhi ovumelana nezimo kuzosiza ukugcina ubudlelwano obunempilo bomqeqeshi/beklayenti.
Ukuhlola Nokwelashwa Kwemikhakha Ehlukahlukene
VIDEO
Okubhekwayo
Perlman, AI, & Abu Dabrh, AM (2020). Ukuqeqeshwa Kwezempilo Nokuphila Ekuhlinzekeni Izidingo Zeziguli Zanamuhla: Isiqalo Sabasebenzi Bezempilo. Intuthuko yomhlaba wonke kwezempilo nemithi, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Curtain, S. (2019). Ukuqeqeshwa kwezempilo njengenqubo yemithi yokuphila ekunakekelweni okuyisisekelo. Ijenali yase-Australia yokusebenza ngokujwayelekile, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984
