Nkuzi Ike gụnyere onye ndụmọdụ na ịdị mma nke na-akwado ma na-enyere ndị mmadụ aka iru ahụike kachasị mma ma nwee ahụike kachasị mma ha site na mmemme oriri na ahaziri iche na ibi ndu ha nke egboro mkpa ha na ebumnuche ha puru iche.
Nkụzi ahụike anaghị elekwasị anya n'otu nri ma ọ bụ ụzọ isi ebi ndụ.
Nkụzi nri na ume ọhụrụ gbadoro ụkwụ na:
Ebumnuche anyị na-egosi na anyị niile dị iche ma bụrụ ndị pụrụ iche
nri
si ebi ndụ
Ihe mmetụta uche
Mkpa anụ ahụ
Ọ na-emesi ahụike ike karịa efere na ịdị mma site na nri bụ isi. Agbanyeghị, na isi bụ echiche na enwere mpaghara na-emetụta ahụike dịka nri. Nke a pụtara na:
mmekọrịta
ọrụ
Ofufe Chineke
Mmega ahụ
Ha niile na-enye aka n'ọdịmma zuru oke.
Onweghi uzo odi omuma-ahu diri ya ike na odi nma.
Ndị ọkachamara a na-azụ ndị ahịa ma na-akụziri ha otu esi:
Wepu ozu ha
Ghichaa anụ ahụ ha
Na-elekọta ahụ ha
Nke a na - eduga ndị mmadụ n'otu n'otu ịbụ:
Ahụ ike
Ọ kacha obi ụtọ
Na ha nwere ike ịdị!
Nlekọta ahụike na-enye ọrụ na otu nnọkọ na nkuzi otu.
Maka ndị mmadụ na-enwe afọ ntachi mgbe niile n'ihi ọgwụ, nchekasị, ma ọ bụ enweghị eriri, imega ahụ nwere ike inye aka ịgba ume mmegharị afọ mgbe niile?
Ije ije Maka Enyemaka afọ ntachi
Afọ ntachi bụ ọnọdụ nkịtị. Ịnọdụ nke ukwuu, ọgwụ, nchekasị, ma ọ bụ enweghị eriri zuru oke nwere ike ịkpata mmegharị afọ ntachi. Mgbanwe ụdị ndụ nwere ike ịhazi ọtụtụ ikpe. Otu n'ime ụzọ kachasị dị irè bụ itinye mmega ahụ na-arụ ọrụ nke ọma mgbe niile, na-agba ume ka akwara afọ na-agbakọta n'ụzọ nkịtị (Huang, R., et al., 2014). Nke a na-agụnye ịgba mwe mwe ọsọ, yoga, mmiri aerobics, na ike ma ọ bụ ije ije n'ike maka mbelata afọ ntachi.
Nchoputa ahu
Nnyocha e mere nyochara ụmụ nwanyị ndị agadi nọ n'etiti ndị nwere afọ ntachi na-adịghị ala ala n'ime oge izu iri na abụọ. (Tantawy, SA, et al., 2017)
Ìgwè nke mbụ na-aga ije n'elu igwe ihe ugboro atọ n'izu maka nkeji iri isii.
Ìgwè nke abụọ adịghị emega ahụ́ ọ bụla.
Otu nke mbụ nwere mmụba dị ukwuu na mgbaàmà afọ ntachi na nyocha ndụ ha.
Ejikọkwaghị aha nje bacteria na nsogbu afọ ntachi. Ọmụmụ ihe ọzọ lekwasịrị anya na mmetụta nke ije brisk na mmega ahụ na-ewusi akwara ike dị ka planks na ihe mejupụtara microbiota intestinal. (Morita, E., et al., 2019) Nsonaazụ gosiri na mmega ahụ nke ikuku dị ka ike / ịgagharị brisk nwere ike inye aka ịbawanye eriri afọ Bacteroides, akụkụ dị mkpa nke nje bacteria na-edozi ahụ. Ọmụmụ ihe egosila mmetụta dị mma mgbe ndị mmadụ n'otu n'otu na-etinye aka na opekata mpe nkeji iri abụọ nke ije ije brisk kwa ụbọchị. (Morita, E., et al., 2019)
Mmega ahụ nwere ike inye aka belata ihe ize ndụ cancer nke eriri afọ
Imega ahụ́ nwere ike ịbụ ihe nchebe dị mkpa na-ebelata ọrịa cancer eriri afọ. (National Cancer Institute. 2023) Ụfọdụ na-ekwu na mbelata ihe ize ndụ bụ 50%, yana mmega ahụ nwere ike inye aka gbochie nlọghachi azụ mgbe a chọpụtara ọrịa cancer eriri afọ, nakwa 50% na ụfọdụ ọmụmụ maka ndị ọrịa nwere ọrịa cancer colon II ma ọ bụ ọkwa III. (Schoenberg MH 2016)
Enwetara mmetụta kachasị mma site na mmega ahụ dị oke ike, dị ka ike/ịga n'ike, ihe dị ka awa isii kwa izu.
E belatara ọnwụ site na 23% n'ime ndị na-emega ahụ ma ọ dịkarịa ala nkeji iri abụọ ọtụtụ ugboro n'izu.
Ndị ọrịa cancer eriri afọ na-adịghị arụ ọrụ bụ ndị malitere ime mgbatị ahụ mgbe nyocha ha mechara nweta nsonaazụ dị mma karịa ndị na-anọkarị otu ebe, na-egosi na ọ dịbeghị anya ịmalite mgbatị ahụ.Schoenberg MH 2016)
Ndị ọrịa kacha arụ ọrụ nwere nsonaazụ kacha mma.
Mgbochi afọ ọsịsa metụtara mmega ahụ
Ụfọdụ ndị na-agba ọsọ na ndị na-aga ije na-enweta eriri afọ na-arụsi ọrụ ike, na-ebute afọ ọsịsa ma ọ bụ stool na-adịghị mma, nke a maara dị ka trots ndị na-agba ọsọ. Ruo 50% nke ndị na-eme egwuregwu ntachi obi na-enweta nsogbu eriri afọ n'oge mmega ahụ siri ike. (de Oliveira, EP et al., 2014) Usoro mgbochi nke enwere ike ime gụnyere.
Anaghị eri nri n'ime awa abụọ nke mgbatị ahụ.
Zere caffeine na mmiri ọkụ tupu ị na-emega ahụ.
Ọ bụrụ na ọ na-enwe mmetụta nke lactose, zere ngwaahịa mmiri ara ehi ma ọ bụ jiri Lactase.
Gbaa mbọ hụ na a na-emeju ahụ nke ọma tupu mgbatị ahụ.
Ịṅụ mmiri n'oge mgbatị ahụ.
Ọ bụrụ na-emega ahụ na ụtụtụ:
Na-aṅụ ihe dị ka iko 2.5 nke mmiri mmiri ma ọ bụ ihe ọṅụṅụ egwuregwu tupu ị lakpuo ụra.
Na-aṅụ ihe dị ka iko 2.5 nke mmiri mmiri mgbe ị tetara.
Na-aṅụ iko mmiri 1.5-2.5 ọzọ 20-30 nkeji tupu mgbatị ahụ.
Na-aṅụ ounce mmiri 12-16 kwa nkeji 5-15 n'oge mgbatị ahụ.
If na-emega ahụ ihe karịrị nkeji iri itoolu:
Na-aṅụ ihe ngwọta mmiri mmiri 12-16 nke nwere gram 30-60 nke carbohydrates, sodium, potassium, na magnesium kwa nkeji 5-15 ọ bụla.
Enyemaka ọkachamara
Nri afọ ntachi nke oge ọ bụla nwere ike dozie site na mgbanwe ndụ dị ka ịba ụba fiber, mmega ahụ, na mmiri mmiri. Ndị mmadụ n'otu n'otu na-enwe stool ọbara ma ọ bụ hematochezia, na nso nso a furu efu 10 pound ma ọ bụ karịa, nwere iron erughi anaemia, nwere nti fecal mgbaasị/zoro ọbara ule, ma ọ bụ nwere a ezinụlọ akụkọ ihe mere eme nke colon cancer mkpa ịhụ onye nlekọta ahụike ma ọ bụ ọkachamara na-eme kpọmkwem. ule diagnostic iji hụ na enweghị nsogbu ọ bụla ma ọ bụ ọnọdụ dị njọ. (Jamshed, N. et al., 2011) Tupu itinye aka na ije maka enyemaka afọ ntachi, ndị mmadụ n'otu n'otu kwesịrị ịkpọtụrụ onye na-ahụ maka ahụike ha ka ọ mara ma ọ dị mma maka ha.
Na Medical Chiropractic na Ụlọ Ọgwụ Na-arụ Ọrụ, ebe anyị na-eme omume gụnyere Wellness & Nutrition, Ọrịa na-adịghị ala ala, mmerụ onwe onye, nlekọta mberede ụgbọ ala, mmerụ ọrụ, mmerụ azụ, obere mgbu azụ, olu olu, isi ọwụwa migraine, mmerụ egwuregwu, siri ike. Sciatica, Scoliosis, Mgbagwoju anya Herniated Discs, Fibromyalgia, Mgbu na-adịghị ala ala, Mgbagwoju anya mgbagwoju anya, nlekọta nchekasị, ọgwụgwọ ọgwụ na-arụ ọrụ, na usoro nlekọta nlekọta. Anyị na-elekwasị anya n'ihe na-arụ ọrụ maka gị iji nweta ihe mgbaru ọsọ na-emeziwanye ma mepụta ahụ dị mma site na ụzọ nyocha na mmemme ahụike zuru oke. Ọ bụrụ na achọrọ ọgwụgwọ ọzọ, a ga-ezigara ndị mmadụ n'otu n'otu na ụlọ ọgwụ ma ọ bụ dibịa kacha dabara adaba maka mmerụ ahụ, ọnọdụ, na/ma ọ bụ ọrịa ha.
Nnwale poop: Gịnị? Gịnị kpatara? na Olee otú?
References
Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Mmega ahụ na afọ ntachi na ndị na-eto eto Hong Kong. PloS otu, 9 (2), e90193. doi.org/10.1371/journal.pone.0090193
Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Mmetụta mmega ahụ a tụrụ atụ na njikwa nri iji jikwaa afọ ntachi n'etiti ụmụ nwanyị buru ibu n'etiti. Ọrịa shuga, ọrịa metabolic na oke ibu: ebumnuche na ọgwụgwọ, 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). Ọzụzụ mmega ahụ nke ikuku na iji ije brisk na-abawanye Bacteroides eriri afọ na ụmụ nwanyị agadi ahụike. Nri nri, 11(4), 868. doi.org/10.3390/nu11040868
Schoenberg MH (2016). Omume anụ ahụ na nri na mgbochi nke isi na nke atọ nke ọrịa cancer colorectal. Ọgwụ visceral, 32 (3), 199–204. doi.org/10.1159/000446492
de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Mkpesa nke eriri afọ n'oge mmega ahụ: oke, etiology, na ndụmọdụ nri. Ọgwụ egwuregwu (Auckland, NZ), 44 Suppl 1 (Nkwanye 1), S79–S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, ZE, & Olden, KW (2011). Ụzọ nchọpụta maka afọ ntachi na-adịghị ala ala na ndị okenye. Dọkịta ezinụlọ America, 84(3), 299–306.
Ịmara nri ndị ha ga-eri nwere ike inyere ndị mmadụ n'otu n'otu na-agbake site na nsị nri weghachi ahụike eriri afọ?
Nsi nri na iweghachi ahụike gut
Nsi nri nwere ike ibi ndụ egwu. Ọ dabara nke ọma, ọtụtụ ikpe na-adị nwayọọ ma dị mkpụmkpụ ma na-adịru nanị awa ole na ole ruo ụbọchị ole na ole (Ụlọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa, 2024). Ma ọbụna obere okwu nwere ike ịkpata ọgba aghara na eriri afọ, na-akpata ọgbụgbọ, vomiting, na afọ ọsịsa. Ndị nchọpụta achọpụtala na ọrịa nje, dị ka nsị nri, nwere ike ime mgbanwe na nje bacteria na eriri afọ. (Clara Belzer et al., 2014) Iri nri ndị na-akwalite ọgwụgwọ eriri afọ mgbe nsị nri gasịrị nwere ike inyere ahụ aka ịgbake ma nwee mmetụta dị mma ngwa ngwa.
Ihe oriri iji rie
Mgbe emechara ihe mgbaàmà nsị nri, mmadụ nwere ike iche na ịlaghachi na nri a na-emebu dị mma. Otú ọ dị, eriri afọ atachiela anya ahụmahụ dị ukwuu, na n'agbanyeghị na nnukwu mgbaàmà ebelatala, ndị mmadụ n'otu n'otu ka nwere ike irite uru na nri na ihe ọṅụṅụ ndị dị mfe na afọ. Nri na ihe ọṅụṅụ akwadoro mgbe nsị nri gụnyere:National Institute of Diabetes and Digestive and Kidney Diseases. 2019)
Gatorade
Pedialytes
mmiri
Herbal tii
Efere ọkụkọ
Jaello
Apụl
Crackers
Toast
Rice
oatmeal
unere
Poteto
hydration mgbe nsị nri dị mkpa. Ndị mmadụ n'otu n'otu kwesịrị ịgbakwunye nri ndị ọzọ na-edozi ahụ na nke na-eme ka mmiri dị, dị ka ofe noodle ọkụkọ, nke na-enyere aka n'ihi nri ya na ọdịnaya mmiri. Ọgbụgbọ na ọgbụgbọ na-eso ọrịa ahụ nwere ike ime ka ahụ gwụ ya nke ukwuu. Ihe ọṅụṅụ na-enye ume ọhụrụ na-enyere ahụ aka dochie electrolytes furu efu na sodium. Ozugbo ahụ agbazere mmiri ma nwee ike ijide nri ndị na-adịghị mma, jiri nwayọọ nwayọọ webata nri sitere na nri a na-eri mgbe niile. Mgbe ị na-amaliteghachi nri a na-emebu mgbe mmiri gwụchara, iri obere nri ugboro ugboro, kwa awa atọ ruo anọ, a na-atụ aro ka ị na-eri nnukwu nri ụtụtụ, nri ehihie, na nri nri abalị kwa ụbọchị. (Andi L. Shane et al., 2017) Mgbe ị na-ahọrọ Gatorade ma ọ bụ Pedialyte, cheta na Gatorade bụ ihe ọṅụṅụ na-eme ka mmiri na-eme egwuregwu na-enwekwu shuga, nke nwere ike ịkpasu afo na-agba ọkụ. Emebere Pedialyte maka rehydrating n'oge na mgbe ọrịa gasịrị ma nwee obere shuga, na-eme ka ọ bụrụ nhọrọ ka mma. (Ronald J Maughan et al., 2016)
Mgbe nsị nri bụ nri na-arụ ọrụ iji zere
N'oge nsị nri, ndị mmadụ n'otu n'otu anaghị enwe mmasị iri nri ma ọlị. Agbanyeghị, iji zere ọrịa na-akawanye njọ, a na-atụ aro ndị mmadụ ka ha zere ihe ndị a mgbe ha na-arịa ọrịa siri ike (Mahadum Ohio State. 2019)
Ihe ọṅụṅụ ndị nwere caffeine na mmanya na-aba n'anya nwere ike ime ka mmiri gwụkwuo.
Nri ndị na-acha mmanụ aṅụ na nri nwere fiber na-esi ike mgbari.
Nri na ihe ọ drinksụ drinksụ nwere shuga dị elu nwere ike ime ka ahụ na-emepụta ọkwa glucose dị elu ma mebie usoro ahụ ji alụso ọrịa ọgụ. (Navid Shomali et al., 2021)
Oge mgbake na ịmaliteghachi nri mgbe niile
Nsi nri anaghị adịte aka, a na-edozikwa ọtụtụ ikpe na-enweghị mgbagwoju anya n'ime awa ole na ole ma ọ bụ ụbọchị. (Ụlọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa, 2024) Mgbaàmà na-adabere n'ụdị nje bacteria. Ndị mmadụ n'otu n'otu nwere ike ịrịa ọrịa n'ime nkeji ole na ole ha richara nri emetọọ ihe ruru izu abụọ ka e mesịrị. Dịka ọmụmaatụ, nje bacteria Staphylococcus aureus na-ebutekarị mgbaàmà ihe fọrọ nke nta ka ọ bụrụ ozugbo. N'aka nke ọzọ, listeria nwere ike were ihe ruru izu ole na ole iji bute mgbaàmà. (Ụlọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa, 2024) Ndị mmadụ n'otu n'otu nwere ike ịmaliteghachi nri ha na-emebu ozugbo ihe mgbaàmà na-apụ, ahụ na-agbaju mmiri nke ọma ma nwee ike ijide nri ndị na-adịghị mma. (Andi L. Shane et al., 2017)
Nri nri gut akwadoro Nje Virus afọ afọ
Ihe oriri na-edozi ahụ nwere ike inye aka weghachite eriri afọ microbiome ma ọ bụ ihe niile dị ndụ microorganisms na digestive usoro. Microbiome gut dị mma dị mkpa maka ịrụ ọrụ sistemu ahụ ji alụso ọrịa ọgụ. (Emanuele Rinninella et al., 2019) Nje virus afọ nwere ike imebi nguzozi nke nje bacteria. (Chanel A. Mosby et al., 2022) Iri ụfọdụ nri nwere ike inye aka weghachite nguzozi nke eriri afọ. Prebiotics, ma ọ bụ eriri osisi anaghị agbaze, nwere ike inye aka gbarie n'ime eriri afọ ma kwe ka nje bacteria bara uru too. Nri prebiotic gụnyere:Dorna Davani-Davari et al., 2019)
Agwa
Eyịm
tomato
Asparagus
Peas
Honey
Mmiri ara
Unere
ọka, ọka bali, rye
Galiki
Soybean
ahịhịa mmiri
Na mgbakwunye, probiotics, nke bụ nje bacteria dị ndụ, nwere ike inye aka mee ka ọnụ ọgụgụ nke nje bacteria dị mma na eriri afọ. Nri probiotic gụnyere:Ụlọ akwụkwọ ahụike Harvard, 2023)
Pickles
Achịcha gbara ụka
Kombucha
Sauerkraut
Yogurt
Miso
kefir
Kimchi
tempeh
A pụkwara iwere probiotics dị ka ihe mgbakwunye wee bata na mbadamba nkume, capsules, ntụ ntụ, na mmiri mmiri. N'ihi na ha nwere nje bacteria dị ndụ, a ga-etinye ha na friji. Ndị na-ahụ maka ahụike na-atụ aro ka ị were probiotics mgbe ha na-agbake site na ọrịa afọ. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Ndị mmadụ n'otu n'otu kwesịrị ịkpọtụrụ ndị na-ahụ maka ahụike ha ka ha hụ ma nhọrọ a ọ dị mma yana ahụike.
Na Injury Medical Chiropractic and Functional Medicine Clinic, anyị na-emeso mmerụ ahụ na ọrịa mgbu na-adịghị ala ala site n'ịmepụta atụmatụ ọgwụgwọ ahaziri onwe ya na ọrụ nlekọta ahụike pụrụ iche na-elekwasị anya na mmerụ ahụ na usoro mgbake zuru oke. Ọ bụrụ na achọrọ ọgwụgwọ ọzọ, a ga-ezigara ndị mmadụ n'otu n'otu na ụlọ ọgwụ ma ọ bụ dibịa kacha dabara adaba maka mmerụ ahụ, ọnọdụ, na/ma ọ bụ ọrịa ha.
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 Diseases Society of America Clinical Practice Guidelines for Diagnosis and Management of Infectious Diarrhea. Ọrịa na-efe efe nke ụlọ ọgwụ: akwụkwọ gọọmentị nke 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). Ọnwụnwa nke enweghị usoro iji chọpụta ike nke ihe ọṅụṅụ dị iche iche nwere ike imetụta ọnọdụ hydration: mmepe nke nchịkọta hydration ihe ọṅụṅụ. Akwụkwọ akụkọ America nke nri nri ụlọ ọgwụ, 103(3), 717-723. doi.org/10.3945/ajcn.115.114769
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Mmetụta na-emerụ ahụ nke oke glucose dị elu na sistemu ahụ ji alụso ọrịa ọgụ: nyocha emelitere. Biotechnology na ihe biochemistry etinyere, 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). Kedu ihe mejupụtara Microbiota Gut Healthy? Usoro gburugburu na-agbanwe n'ofe afọ, gburugburu, nri, na ọrịa. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Mmekọrịta ya na nje nje enteric nke anụ mammalian na-agbanwe mmepụta vesicle nke mpụta akpụkpọ ahụ na ọdịnaya site na nje bacteria bara uru. Akwụkwọ akụkọ nke vesicles extracellular, 11 (1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: nkọwa, ụdị, isi mmalite, usoro, na ngwa ụlọ ọgwụ. Nri (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Maka ndị chọrọ iri nri ka mma, nhọrọ na imeru ihe n'ókè nwere ike ime Mayonezi bụrụ ihe na-atọ ụtọ ma na-edozi ahụ na mgbakwunye nri nwere obere carbohydrate?
Nri Mayonezi
A na-eji Mayonezi eme ihe n'ụdị ntụziaka dị iche iche, gụnyere sandwiches, salad tuna, àkwá ndị emeghị eme, na tartar ihendori. A na-ewerekarị ya dị ka adịghị mma, n'ihi na ọ na-abụkarị abụba na, n'ihi ya, calorie-oke. Calories na abụba nwere ike ịgbakwunye ngwa ngwa mgbe ị naghị eleba anya na nha akụkụ.
Kedu ihe ọ bụ?
Ọ bụ ngwakọta nke ihe dị iche iche.
Ọ na-ejikọta mmanụ, nkochi ime akwa, mmiri mmiri acidic (ihe ọṅụṅụ lemon ma ọ bụ mmanya), na mọstad.
Ihe ndị ahụ na-aghọ emulsion siri ike, na-egbuke egbuke, na-adịgide adịgide mgbe ejiri nwayọọ gwakọta ya.
Isi ihe dị na emulsion, na-ejikọta mmiri mmiri abụọ nke na-agaghị ekwe omume na-ejikọta ọnụ, nke na-eme ka mmanụ mmiri ghọọ ihe siri ike.
Sayensi
Emulsification na-eme mgbe emulsifier - nkochi ime akwa - jikọtara ya mmiri na-ahụ n'anya / hydrophilic na mmanụ-ahụ n'anya / lipophilic components.
Ihe emulsifier na-ejikọta ihe ọṅụṅụ lemon ma ọ bụ mmanya na mmanụ ma ghara ikwe ka nkewa, na-emepụta emulsion kwụsiri ike. (Viktoria Olsson et al., 2018)
Na Mayonezi arụrụ n'ụlọ, emulsifiers bụ tumadi lecithin sitere na nkochi ime akwa na ihe yiri ya na mọstad.
Ụdị Mayonezi nke azụmahịa na-ejikarị ụdị emulsifiers na stabilizer ndị ọzọ.
Health
O nwere ihe ndị na-akwalite ahụ ike, dị ka vitamin E, bụ́ nke na-eme ka ahụ́ ike obi dịkwuo mma, na vitamin K, nke dị mkpa maka mkpụkọ ọbara. (USDA, FoodData Central, 2018)
A pụkwara iji abụba ndị dị mma dị ka omega-3 fatty acids mee ya, nke na-eme ka ụbụrụ, obi, na ahụ ike anụ ahụ.
Ọ bụ ezie na Mayonezi dị ntakịrị nwere calorie ole na ole na abụba dị ntakịrị karịa Mayonezi mgbe niile, a na-ejikarị starch ma ọ bụ shuga dochie abụba ahụ iji meziwanye ọdịdị na ekpomeekpo.
Maka ndị mmadụ n'otu n'otu na-ekiri carbohydrates ma ọ bụ shuga na nri ha, lelee akara oriri na ọṅụṅụ na ihe oriri tupu ị kpebie na Mayonezi ziri ezi.
Ahụ Na Nhazi: Chiropractic, Fitness, and Nutrition
References
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Mmetụta Emulsion Intensity na Sensory ahọpụtara na Njirimara Texture Ngwa nke Mayonezi nwere abụba zuru oke. Nri (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Imepụta mmepụta Mayonezi nwere obere abụba na obere cholesterol site na nhazi ihe mejupụtara etiti. Akwụkwọ akụkọ sayensị na teknụzụ nri, 54(3), 591-600. doi.org/10.1007/s13197-016-2436-0
Zhu, J., Li, J., & Chen, J. (2012). Ịlanahụ Salmonella n'ụdị Mayonezi na ngwọta acid dị ka ụdị acidulant na ihe nchekwa na-emetụta. Akwụkwọ akụkọ nchekwa nri, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373
Institute of Medicine (US). Kọmiti na mmejuputa iwu ntuziaka nri., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Ịkwalite nri na ahụike America: site na ndụmọdụ ruo n'omume : akụkọ nke Kọmitii Na-ahụ Maka Ntuziaka Na-ahụ Maka Nri, Food and Nutrition Board, Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
Maka ndị na-achọ ime ka nri ha dị ụtọ, ose jalapeño nwere ike inye nri na-edozi ahụ ma bụrụ ezigbo isi iyi nke vitamin?
Nri jalapeño ose
Jalapeños bụ otu n'ime ọtụtụ ụdị ose chili nke a na-eji eme ụda ma ọ bụ chọọ mma ma tinye okpomọkụ na efere. A na-egbute ụdị ose a dị iche iche ma na-ere ya mgbe ọ na-acha akwụkwọ ndụ akwụkwọ ndụ na-egbuke egbuke mana ọ na-acha uhie uhie ka ọ na-eto. Ozi nri ndị a maka otu ose jalapeño gram 14. (FoodData Central. Ngalaba Agriculture nke US. 2018)
Calorisị - 4
abụba - 0.05 grams
sodium - 0.4 milligrams
Carbohydrates - 0.5 grams
Fiber - 0.4 g
sugar - 0.6 g
protein - 0.1 g
gram 6 nke carbohydrates na nri otu iko nwere ibu glycemic dị oke ala, nke pụtara na ose anaghị ebuli ọkwa shuga n'ọbara ngwa ngwa ma ọ bụ kpasuo nzaghachi insulin. (Mary-Jon Ludy et al., 2012)
abụba
Jalapeños nwere oke abụba nke na-ejupụtachaghị.
protein
A naghị atụ aro ka ose ahụ na-enweta protein, ebe ọ bụ na ha nwere ihe na-erughị otu gram protein n'ime iko jalapeños zuru ezu.
Vitamin na mineral
Otu ose nwere ihe dị ka miligram 16 nke vitamin C, ihe dị ka 18% nke nkwado kwa ụbọchị/RDA akwadoro.
Jalapeños bụ ezigbo isi iyi nke vitamin A, nke na-akwado ahụike anụ ahụ na anya.
Na 1/4 iko sliced pepe jalapeño, ndị mmadụ n'otu n'otu na-enweta ihe dịka 8% nke vitamin A na-atụ aro kwa ụbọchị maka ụmụ nwoke yana 12% maka ụmụ nwanyị.
Jalapeños bụkwa isi iyi nke vitamin B6, K, na E.
Uru ahụike
A na-ekwu na ọtụtụ uru ahụike sitere na capsaicin bụ ihe na-emepụta okpomọkụ na ose, gụnyere ibelata mgbu na itching site na igbochi neuropeptide nke na-ebufe mgbaàmà ndị ahụ na ụbụrụ. (Andrew Chang et al., 2023)
Enyemaka Mgbu
Nnyocha na-egosi capsaicin - mgbakwunye ma ọ bụ mmanụ mmanu / ude - nwere ike ibelata akwara na nkwonkwo mgbu. (Andrew Chang et al., 2023)
Belata ihe ize ndụ nke ọrịa obi
Nnyocha nke ndị mmadụ nwere obere cholesterol HDL dị mma, ndị nọ n'ihe ize ndụ ọrịa obi obi / CHD, gosiri na ihe mgbakwunye capsaicin kwalitere ihe ize ndụ maka CHD. (Yu Qin et al., 2017)
Belata Mfe Ọrịa
Vitamin C dị n'ime ahụ -ede ede na-eme dị ka antioxidant, nke pụtara na ọ nwere ike ịrụzi mkpụrụ ndụ mebiri site na nrụgide oxidative ma belata mbufụt.
Enwere ike iri ha raw, pickled, mkpọ, ma ọ bụ see anwụrụ/ ose chipotle ma dị ọkụ karịa nke ọhụrụ ma ọ bụ mkpọ n'ihi na akpọnwụwo ma gwọọ ha.
Nchekwa na Nchekwa
Enwere ike ịchekwa jalapeños ọhụrụ na ụlọ okpomọkụ maka ụbọchị ole na ole ma ọ bụ na friji maka ihe dị ka otu izu.
Ozugbo e meghere ite, debe ya na friji.
Maka mkpọ ose mepere emepe, bufee na iko ma ọ bụ plastik maka nchekwa friji.
Ose nwere ike oyi kpọnwụrụ mgbe a kwadebere ya site n'ibipụ ị ga-amịpụta mkpụrụ.
Jalapeños jụrụ oyi kacha mma n'ime Ọnwa 6 maka mma kacha mma, ma enwere ike idobe ya ogologo oge.
Nkwadebe
Iwepụ mkpụrụ osisi nwere ike inye aka belata okpomọkụ.
Enwere ike iri Jalapeños kpamkpam ma ọ bụ sliced ma tinye ya na salads, marinades, salsa, ma ọ bụ cheese.
Ụfọdụ na-agbakwunye jalapeños na smoothies maka ịgba agba na-atọ ụtọ.
Enwere ike iji ha mee ihe na ntụziaka dị iche iche maka agbakwunyere okpomọkụ na tanginess.
Chiropractic, ahụike, na nri
References
FoodData Central. Ngalaba Agriculture nke US. (2018). Ose, jalapeno, raw.
Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Tebụl mba ụwa nke glycemic index na ụkpụrụ ibu glycemic: 2008. Nlekọta ọrịa shuga, 31 (12), 2281-2283. doi.org/10.2337/dc08-1239
Ludy, MJ, Moore, GE, & Mattes, RD (2012). Mmetụta nke capsaicin na capsiate na nguzozi ike: nyocha dị oke egwu na meta-nyocha nke ọmụmụ n'ime mmadụ. Mmetụta kemịkal, 37 (2), 103–121. doi.org/10.1093/chemse/bjr100
Ụlọ Ọrụ Na-ahụ Maka Ahụ Ike nke Mba nke Mmeju nri. (2021). Vitamin C: Akwụkwọ akụkọ maka ndị ọkachamara ahụike.
Chang A, Rosani A, Ngwa ngwa J. Capsaicin. [Emelitere 2023 Mee 23]. Na: StatPearls [Internet]. Treasure Island (FL): Mbipụta StatPearls; 2023 Jenụwarị -. Dị na: www.ncbi.nlm.nih.gov/books/NBK459168/
Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). Mgbakwunye Capsaicin kwalitere ihe ize ndụ nke ọrịa obi na-arịa ọrịa obi na ndị mmadụ nwere ọkwa HDL-C dị ala. Nri, 9(9), 1037. doi.org/10.3390/nu9091037
Ụlọ akwụkwọ American Academy of Allergy Asthma na Immunology. (2017). Jụọ ọkachamara: Allergy ose.
N'ihi na ndị mmadụ n'otu n'otu na-ekiri ha nri oriri n'oge Ekele ezumike, nwere ike ịmata nutritional uru nke toki aka ịnọgide na-eri nri?
Nutrition na Uru
Tọki emebere nke ọma nwere ike ịbụ isi iyi bara uru nke protein, vitamin, na mineral. Otú ọ dị, toki edoziri nwere ike ịba ụba na shuga, abụba na-adịghị mma, na sodium.
Anụ gbara ọchịchịrị dị elu na ígwè karịa anụ ọcha.
Uru ahụike
Na-akwado njide akwara
Sarcopenia, ma ọ bụ imefusị ahụ ike, na-ebutekarị adịghị ike na ndị agadi.
Inweta protein zuru oke na nri ọ bụla dị mkpa maka ndị toro eto iji nọgide na-enwe oke ahụ ike na mmegharị anụ ahụ.
Turkey nwere ike inye aka izute ụkpụrụ nduzi na-atụ aro iri anụ siri ike ugboro 4-5 n'izu iji nọgide na-ahụ ike akwara na ịka nká. (Anna Maria Martin, et al., 2017)
Na-ebelata oke ọkụ nke Diverticulitis
Diverticulitis bụ mbufụt nke eriri afọ. Ihe ndị na-eri nri na-emetụta ihe ize ndụ nke diverticulitis gụnyere:
Nri fiber - na-ebelata ihe egwu.
Nri anụ uhie edozichara - na-ebuli ihe egwu.
Nri anụ uhie nwere oke abụba zuru oke - na-ebuli ihe egwu.
Ndị nchọpụta nyochara ụmụ nwoke 253 nwere diverticulitis wee kpebie na iji anụ ọkụkọ ma ọ bụ azụ dochie otu anụ uhie na-ebelata ohere nke diverticulitis site na 20%. (Yin Cao et al., 2018)
Mkpebi nke ọmụmụ ahụ bụ na e dekọrọ nri anụ ahụ naanị n'ime ụmụ nwoke, a na-edepụta ihe oriri ahụ n'onwe ya, na ego a na-eri n'oge nri ọ bụla adịghị edekọ.
Ọ nwere ike ịbụ ihe enyemaka maka onye ọ bụla nọ n'ihe ize ndụ maka diverticulitis.
Turkey bụ ihe ọzọ dabere na anụ ndị ọzọ dị obere sodium, ọkachasị ma ọ bụrụ na ewepụrụ akpụkpọ ahụ wee sie ya ọhụrụ.
Turkey nwekwara nnukwu amino acid arginine.
Arginine nwere ike inye aka mee ka akwara ghe oghe na izu ike dị ka ihe na-ebute nitric oxide. (Patrick J. Skerrett, 2012)
Mmekorita
Ọrịa anụ ahụ nwere ike ime n'afọ ọ bụla. Allergy toki ga-ekwe omume ma nwee ike jikọta ya na allergies nke ụdị anụ ọkụkọ na anụ uhie ndị ọzọ. Mgbaàmà nwere ike ịgụnye: (American College of Allergy, Asthma & Immunology. 2019)
Martin, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Mmega ahụ na nri protein: Usoro mmekọrịta megide Sarcopenia. BioMed Research International, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Nri anụ na ihe ize ndụ nke diverticulitis n'etiti ụmụ nwoke. Gut, 67 (3), 466–472. doi.org/10.1136/gutjnl-2016-313082
Maka ndị mmadụ n'otu n'otu na-achọ ịbawanye antioxidant ha, eriri, na vitamin oriri, ị nwere ike ịgbakwunye pọmigranet na nri ha nyere aka?
Mkpụrụ pọmigranet
Mkpụrụ pọmigranet nwere ike ịbawanye efere dị iche iche, site na nri ụtụtụ ruo n'akụkụ ruo nri abalị, yana ngwakọta ziri ezi nke ụtọ dị nro, tartness, na crunch site na mkpụrụ ha.
Uru ahụike
A chọpụtala na mkpụrụ osisi ahụ bụ isi iyi nke vitamin, eriri, na antioxidants dị mma. Mkpụrụ osisi dị obere nwere:
FoodData Central. Ngalaba Agriculture nke US. (2019) pọmigranet, raw.
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Mmetụta ahụike dị ike nke pọmigranet. Nnyocha biomedical dị elu, 3. doi.org/10.4103/2277-9175.129371
Ndị mmadụ n'otu n'otu na-agbalịsi ike inwe ahụ ike nwere ike ha amaghị ebe ma ọ bụ ka esi amalite. Ịnye onye nchịkwa ahụike nwere ike inyere ndị mmadụ aka ịmalite njem ahụike ha wee ruo ebumnobi ha?
Ịnye onye nchịkwa ahụike
Ọ dị mfe ijide onwe gị n'ọchịchọ ime mgbanwe, mana ọ bụ ihe ọzọ ịtọlite atụmatụ na-agbanwe agbanwe na mmegharị. Ịnye onye nchịkwa ahụike nwere ike inyere ndị mmadụ n'otu n'otu aka ịghọta ozi ahụ, mepụta usoro ahụike dị irè nke dabara na ndụ ha, wee nweta ebumnuche ahụike na ahụike. Onye na-ahụ maka ahụike bụ isi nwere ike ịbụ ihe enyemaka ma nwee ntụaka nye ndị nkuzi ahụike ama ama na mpaghara ahụ.
Gịnị Ka Ha Na-eme?
Ndị nkuzi ahụike bụ ndị ọkachamara n'inyere ndị mmadụ n'otu n'otu aka iru ebumnuche ahụike na ịdị mma. Nke a nwere ike ịbụ:
Mbelata nchekasị
Imelite nlekọta onwe onye
Na-elekwasị anya na nri
Ịmalite mgbatị ahụ
Ime ka ndụ ka mma
Onye nchịkwa ahụike na-enyere aka ịmepụta atụmatụ ma mee ka ọ mee.
Ndị nkuzi ahụike na ahụike na-eji ajụjụ mkpali mkpali na ụzọ dabere na ihe akaebe iji kwado ndị mmadụ n'otu n'otu na njem ahụike ha. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
Ha na-enyere aka ịchọpụta mpaghara chọrọ nkwalite, mepụta atụmatụ, ma gbaa onye ahụ ume n'ụzọ niile dị ka onye na-enye ọzụzụ ahụike nke onwe.
Ndị nkuzi ahụike na-arụ ọrụ na ndị dọkịta na/ma ọ bụ ndị ọkachamara ahụike ndị ọzọ na ọnọdụ ụlọ ọgwụ ma ọ bụ dị ka ndị na-eweta ya n'otu n'otu.
Ọrụ ha bụ inye ụzọ zuru oke maka ahụike na ịdị mma.
Onye nchịkwa ahụike bụ onye na-enyere aka ịhazi na ịhazi akụkụ dị iche iche nke ndụ mmadụ ka ha wee mụta ịnọgide na-enwe ezigbo ahụike.
Ha ga-enyere aka imeri ihe mgbochi mgbe ha na-adọga.
Onye nchịkwa ahụike na-ege ntị ma na-enye nkwado maka ebumnuche onye ọ bụla nwere ike ịbụ.
Onye nchịkwa ahụike nọ ebe ahụ ruo mgbe e mechara ihe mgbaru ọsọ ahụ.
Qualifications
Ọ dị mkpa iji hụ na ndị na-enye ndị a na-atụle nwere iru eru dị mkpa. N'ihi na ụfọdụ mmemme asambodo na-enye elekwasị anya na mpaghara ụfọdụ dị ka nri oriri na-edozi ahụ, a na-atụ aro ka ịchọpụta ihe achọrọ tupu ịhọrọ onye nchịkwa ahụike. Ndị nkuzi ahụike achọghị akara ugo mmụta mahadum, agbanyeghị, ọtụtụ asambodo nwere njikọ na kọleji ma nwee mmekorita nkuzi nke tozuru ọrụ nkuzi yana inye nzere kọleji. Ọzụzụ ịbụ onye nchịkwa ahụike nwere: (Shivaun Conn, ákwà mgbochi Sharon 2019)
Health
Fitness
Ntọala mgbaru ọsọ
Echiche nkuzi
Echiche nri
Ajụjụ ọnụ mkpali
Nsogbu nrụgide
Na-agbanwe omume
Ihe atụ gbasara ebumnuche ahụike
Nkuzi ahụike abụghị ụzọ dabara adaba-niile. Onye na-ahụ maka ahụike ma ọ bụ dọkịta bụ isi na-enye nyocha na atụmatụ ahụike, yana onye nchịkwa ahụike na-enyere aka na-eduzi ma kwado onye ahụ site na atụmatụ ahụ. Agbanyeghị, iwere onye nchịkwa ahụike anaghị achọ ọnọdụ ahụike iji were ọrụ were. Ọmụmaatụ ole na ole nke ebumnuche ahụike nke ndị nkuzi ahụike lebara anya gụnyere:
Enwere ọtụtụ ụdị ndị nkuzi ahụike na ụfọdụ nwere ike bụrụ ọkachamara, yabụ gbalịa chọpụta nka dị mkpa iji nweta ebumnuche.
mmefu ego
Kpebie ego ole a ga-etinye, n'ihi na ọtụtụ ndị na-enye mkpuchi anaghị ekpuchi ụgwọ nke onye nchịkwa ahụike.
Ndị nkuzi ahụike nwere ike ịkwụ ụgwọ n'etiti $50 ruo $300 kwa nnọkọ.
Ụfọdụ ga-enye ngwugwu, otu, na/ma ọ bụ mbelata ego.
certifications
Leba anya na asambodo ha.
Enyere ya ikike?
Nke a ga-eme ka ịhọrọ onye nchịkwa natara ọzụzụ na nka dị mkpa iji nye nlekọta dị mma.
ndakọrịta
Soro ndị nkuzi nwere ike kparịta ụka.
Jụọ ajụjụ wee hụ ma ha dabara na ebumnuche ahụike akọwapụtara.
Gbaa ọtụtụ ndị chọrọ ajụjụ ọnụ.
Nnweta/Ebe
Oge nke ọma, nzukọ mmadụ, na/ma ọ bụ ngwakọta?
Ogologo oge ole ka nnọkọ ahụ dị?
Ugboro nke nzukọ?
Ịchọta onye nchịkwa nke na-agbanwe agbanwe ma dị mma ga-enyere aka ịnọgide na-enwe mmekọrịta onye nchịkwa / ndị ahịa dị mma.
Nyocha na ọgwụgwọ multidisciplinary
References
Perlman, AI, & Abu Dabrh, AM (2020). Nkuzi ahụike na ịdị mma n'ife mkpa ndị ọrịa taa: ihe izizi maka ndị ọkachamara ahụike. Ọganihu zuru ụwa ọnụ na ahụike na ọgwụ, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & ákwà mgbochi, S. (2019). Nkụzi ahụike dịka usoro ọgwụgwọ ndụ na nlekọta mbụ. Akwụkwọ akụkọ Australia nke omume izugbe, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984
Ngwa oru IFM nke Find A Practitioner bu netwọkụ ntughari aka kasịnụ na Medicine Functional, nke enyere iji nyere ndi oria aka ichota ndi dibia oru oru n’ebe obula n’uwa. Edepụtara ndị ọkachamara IFM edepụtara na nsonaazụ ọchụchọ ahụ, nyere ha agụmakwụkwọ buru ibu na Medicine Functional
