Rōpū Hauora Hauora. Ko te take matua mo te tuara, te mamae o muri ranei ko te noho hauora. Ko te oranga katoa ko te kai taurite, ko te korikori tinana, ko te korikori tinana, ko te moe pai, me te noho ora. He maha nga huarahi kua whakamahia te kupu. Engari i te nuinga, ko te whakamaramatanga e whai ake nei.
He mahi mohio, he mea whakahaere i a ia ano, me te tipu haere mo te whakatutuki i te tino kaha. He ahua maha, he whakakotahi i nga ahuatanga o te oranga hinengaro/wairua me te taiao e noho nei te tangata. He pai, he whakapumau he tika ta tatou mahi.
He tukanga kaha e mohio ai nga tangata me te whiriwhiri i te oranga angitu ake. Kei roto i tenei ko te whai waahi a te tangata ki tona taiao/hapori. E whai ana ratou ki te hanga i nga waahi noho hauora me nga hononga hapori. Ka awhina i te hanga i nga punaha whakapono o te tangata, i ona uara me te tirohanga pai o te ao.
I tua atu i tenei ka tae mai nga painga o te mahi i nga wa katoa, te kai hauora, te tiaki whaiaro, me te mohio ki te wa e rapu ai nga rongoa. Ko te korero a Dr. Jimenez ko te mahi kia pai, kia ora, kia noho mohio ki a maatau kohinga tuhinga, blogs, me nga ataata.
Mo nga tangata e pa ana ki te kopa tonu na te rongoa, te ahotea, te kore ranei o te muka, ka taea e te korikori hikoi te awhina i te korikori i nga wa katoa?
Te Hikoi Mo Te Korokoro Awhina
Ko te paura he ahua noa. Ko te nui o te noho, ko te rongoa, ko te ahotea, ko te kore e whiwhi i te muka ka hua ka kore e rere te whekau. Ka taea e nga whakarereketanga o te oranga te whakahaere i te nuinga o nga keehi. Ko tetahi o nga huarahi tino whai hua ko te whakauru i nga korikori tinana ngawari, me te whakatenatena i nga uaua o te whekau ki te paheke noa (Huang, R., et al., 2014). Kei roto i tenei ko te korikori, ko te yoga, ko te hikoi wai, me te hikoi hikoi, hikoi ranei mo te whakamarumaru i te paopao.
te Rangahau
I tātarihia e tetahi rangahau nga wahine momomoo waenga-pakeke kua paopao roa i roto i te 12 wiki. (Tantawy, SA, et al., 2017)
Ko te roopu tuatahi i hikoi i runga i te papa mira e toru nga wa ia wiki mo te 3 meneti.
Ko te roopu tuarua kaore i uru ki nga mahi whakakori tinana.
Ko te roopu tuatahi he nui ake te whakapai ake i o raatau tohu mate me te aromatawai i te kounga o te oranga.
Ko te kore tauritenga o te huakita whekau e hono ana ki nga take paopao. Ko tetahi atu rangahau i aro ki te paanga o te hikoi tere ki nga mahi whakangungu i whakapakari i nga uaua matua penei i nga papa ki runga i te hanganga microbiota intestinal. (Morita, E., et al., 2019) Ko nga hua i whakaatu ko nga mahi aerobic penei i te hikoi hikoi ka taea te whakanui ake i nga whekau Bacteroides, he waahanga nui o te huakita whekau hauora. Kua kitea e nga rangahau he hua pai ina uru ana nga tangata takitahi ki te 20 meneti mo te hikoi tere ia ra. (Morita, E., et al., 2019)
Ka taea e te korikori te whakaheke i te mate pukupuku o te koroni
Ka taea e te korikori tinana he take whakamarumaru nui hei whakaheke i te mate pukupuku koroni. (National Cancer Institute. 2023) Ko etahi e kii ana he 50% te hekenga o te mate, a ka taea e te korikori tinana te aukati i te hokinga mai i muri i te tātaritanga mate pukupuku o te koroni, me te 50% i roto i etahi rangahau mo nga turoro e mate ana i te wahanga II, i te wahanga III ranei o te mate pukupuku koroni. (Schoenberg MH 2016)
Ko nga hua tino pai i puta mai i te korikori tinana ngawari, penei i te hikoi hikoi, e ono haora ia wiki.
I whakahekehia te mate mate ma te 23% i roto i nga tangata e kaha tinana ana mo te 20 meneti neke atu i nga wa maha i te wiki.
Ko nga turoro mate pukupuku o te koroni hohekore i timata ki te whakakorikori tinana i muri mai i o raatau tātaritanga kua tino pai ake nga hua i te hunga e noho noho kore noa ana, e whakaatu ana kare i roa te roa ki te timata ki te korikori.(Schoenberg MH 2016)
Ko nga turoro tino kaha i whai hua pai.
Te Mahi-Related Diarrhea Prevention
Ko etahi o nga omaoma me te hunga hikoi ka pa ki te koroni kaha rawa atu, ka puta ko te mate korere e pa ana ki te korikori tinana, ko te kumete koretake ranei, e kiia nei ko te takawaenga o te kaikawe. Tae atu ki te 50% o nga kaitakaro manawanui e pa ana ki nga raruraru gastrointestinal i te wa e kaha ana te korikori tinana. (de Oliveira, EP et al., 2014) Ko nga mahi aukati ka taea te whakauru.
Kaua e kai i roto i nga haora e rua i muri i te korikori tinana.
A ape i te kawhe me te wai mahana i mua i te korikori tinana.
Mena he tairongo ki te lactose, karohia nga hua miraka me te whakamahi i te Lactase.
Me whakarite kia pai te wai o te tinana i mua i te mahi.
Te whakamakuku i te wa e mahi ana.
Ki te korikori i roto i te ata:
Inu kia 2.5 kapu wai, he inu hakinakina ranei i mua i te moenga.
Inu kia 2.5 kapu wai i muri i te oho ake.
Inuhia etahi atu 1.5 – 2.5 kapu wai 20-30 meneti i mua i te korikori tinana.
Inu 12-16 hekere wai ia 5-15 meneti i te wa e mahi ana.
If te korikori neke atu i te 90 meneti:
Inuhia he wairewa 12 – 16 hekere wai kei roto 30-60 karamu o te warowaihā, te konutai, te pāhare pāporo, me te konupora ia 5-15 meneti.
Āwhina Ākonga
Ka whakatauhia pea te paura o ia wa me nga whakarereketanga o te noho penei i te nui o te kai muka, te korikori tinana, me te wai. Ko nga tangata e mate ana i te kuetu toto, i te hematochezia ranei, katahi ano ka ngaro te 10 pauna neke atu ranei, he mate anemia kore rino, he pai nga whakamatautau toto huna o te fecal, he hitori whanau ranei o te mate pukupuku koroni me toro atu ki tetahi tohunga hauora, tohunga ranei ki te mahi motuhake. nga whakamatautau tātaritanga kia mohio ai kaore he take o raro, he mate kino ranei. (Jamshed, N. et al., 2011) I mua i te haere ki te hikoi ki te awhina i te kopa, me toro atu nga tangata takitahi ki tana kaihautu hauora ki te kite mena kei te haumaru mo ratou.
I te Injury Medical Chiropractic and Functional Medicine Clinic, ko o tatou waahi mahi ko te Waiora me te Kai, te mamae o te mamae, te whara o te tangata, te tiaki i nga aitua, nga whara o te mahi, te mamae o muri, te mamae o muri, te mamae o te kaki, te mamae o te upoko, nga whara o te takaro, te kino. Sciatica, Scoliosis, Nga Kōpae Herniated Matatini, Fibromyalgia, Te mamae o te mamae, nga whara matatini, te whakahaere i te ahotea, nga maimoatanga rongoa mahi, me nga tikanga tiaki i roto i te waahi. Ka arotahi matou ki nga mea e pai ana ki a koe ki te whakatutuki i nga whaainga whakapai ake me te hanga tinana pai ake ma nga tikanga rangahau me nga kaupapa oranga katoa. Mena ka hiahiatia etahi atu maimoatanga, ka tukuna nga tangata takitahi ki te whare hauora, ki te taote ranei e pai ana mo o ratou whara, mate, me / ranei.
Whakamatau Poop: He aha? He aha? me pehea?
Tohutoro
Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). Ko te korikori tinana me te paopao i roto i nga taiohi o Hong Kong. PloS kotahi, 9(2), e90193. doi.org/10.1371/journal.pone.0090193
Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Ko nga paanga o te korikori tinana me te whakahaere kai hei whakahaere i te paopao i roto i nga wahine momona o waenga. Te mate huka, te mate pukupuku me te mate nui: nga whaainga me te rongoa, 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). Ko te Whakangungu Whakangungu Aerobic me te hikoi tere ka piki ake nga Bacteroides Intestinal i roto i nga Wahine Kaumatua Ora. Matūkai, 11(4), 868. doi.org/10.3390/nu11040868
Schoenberg MH (2016). Te Mahi A-tinana me te Kai Kai i roto i te Paremata Tuatahi me te Tuatoru mo te Whakaoranga i te Matepukupuku Tae. Te rongoa Visceral, 32(3), 199–204. doi.org/10.1159/000446492
de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). Nga amuamu gastrointestinal i te wa e whakakorikori ana: te nui, te etiology, me nga taunakitanga kai. Te rongoa hakinakina (Tamaki Makaurau, Aotearoa), 44 Suppl 1(Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, ZE, & Olden, KW (2011). Te huarahi tātaritanga ki te koroka roa i roto i nga pakeke. Taote utuafare no Marite, 84(3), 299–306.
Can knowing the serving size help lower sugar and calories for individuals who enjoy eating dried fruits?
Nga hua kua maroke
Dried fruits, like cranberries, dates, raisins, and prunes, are great because they last a long time and are healthy sources of fiber, minerals, and vitamins. However, dried fruits contain more sugar and calories per serving because they lose volume when dehydrated, allowing more to be consumed. This is why the serving size matters to ensure one does not overeat.
Rahi Mahi
Fruits are dried in dehydrators or left in the sun to dehydrate naturally. They are ready once most of the water has disappeared. The loss of water decreases their physical size, which allows individuals to eat more, increasing sugar and calorie intake. For example, around 30 grapes fit in a single measuring cup, but 250 raisins can fill one cup once dehydrated. Nutritional information for fresh and dried fruit.
Thirty raisins have 47 calories and under 10 grams of sugar.
Grapes’ natural sugar content varies, so different types can be subject to nutritional value assessments.
Some fruits, like cranberries, can be very tart, so sugar or fruit juices are added during drying.
Nga huarahi hei whakamahi
Fresh fruit may be higher in certain vitamins, but mineral and fiber content are retained during drying. Dried fruits are versatile and can be made part of a healthy, balanced diet that can include:
Lightly sweeten oatmeal with a small serving of dried fruits for a hearty and healthy breakfast.
Huamata
Toss dark, leafy greens, fresh apple slices, dried cranberries or raisins, and cheeses.
Mahinga Matua
Use dried fruit as an ingredient in savory entrees.
Protein Bar Substitutes
Raisins, dried blueberries, apple chips, and dried apricots are convenient and last longer than fresh fruit, making them perfect when protein bars are unavailable.
At Injury Medical Chiropractic and Functional Medicine Clinic, our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols. We focus on what works for you to achieve improvement goals and create an improved body through research methods and total wellness programs.
For individuals who are getting into exercise, fitness, and physical activity, can knowing how glycogen works help in workout recovery?
Kaiutuwai
When the body needs energy, it draws on its glycogen stores. Low-carbohydrate, ketogenic diets and intense exercise deplete glycogen stores, causing the body to metabolize fat for energy. Glycogen is supplied through carbohydrates in an individual’s diet and is used to power the brain, physical activity, and other bodily functions. The molecules made from glucose are mainly stored in the liver and muscles. What is eaten, how often, and the activity level influence how the body stores and uses glycogen. Restoring glycogen after physical activity or working out is a vital part of the recovery process. The body can quickly mobilize glycogen from these storage sites when it needs fuel. Eating enough carbohydrates to reach health goals and activity levels is essential for success.
He Aha Te Mea
It is the body’s stored form of glucose or sugar.
It is stored in the liver and muscles.
It is the body’s primary and preferred energy source.
It comes from carbohydrates in foods and drinks.
It is made from several connected glucose molecules.
Production and Storage
Most carbohydrates eaten are converted to glucose, which becomes the body’s main energy source. However, when the body doesn’t need fueling, the glucose molecules become linked chains of eight to 12 glucose units, forming a glycogen molecule.
Process Triggers
Eating a carbohydrate-containing meal will raise blood glucose levels in response.
Increasing glucose signals the pancreas to produce insulin, a hormone that helps the body’s cells take up glucose from the bloodstream for energy or storage.
Insulin activation causes the liver and muscle cells to produce an enzyme called glycogen synthase, which links glucose chains together.
With enough glucose and insulin, glycogen molecules can be delivered to the liver, muscles, and fat cells for storage.
Since most glycogen is found in the muscles and liver, the amount stored in these cells varies depending on activity level, how much energy is burned at rest, and the foods eaten. The muscles primarily use glycogen stored in the nga uaua, while glycogen stored in the liver is distributed throughout the body, mainly to the brain and spinal cord.
Body Usage
The body converts glucose to glycogen through a process called glycogenesis. During this process, various enzymes help the body break down glycogen in glycogenolysis so the body can use it. The blood has a set amount of glucose ready to go at any given time. The insulin levels also drop when the level begins to decline, either from not eating or burning glucose during exercise. When this happens, an enzyme known as glycogen phosphorylase starts breaking the glycogen down to supply the body with glucose. Glucose from liver glycogen becomes the body’s primary energy. Short bursts of energy use glycogen, whether during sprints or heavy lifting. (Bob Murray, Christine Rosenbloom, 2018) A carbohydrate-rich pre-workout drink can provide energy to exercise longer and recover quicker. Individuals should eat a post-workout snack with a balanced amount of carbohydrates to replenish glycogen stores. The brain also uses glucose for energy, with 20 to 25% of glycogen going toward powering the brain. (Manu S. Goyal, Marcus E. Raichle, 2018) Mental sluggishness or brain fog can develop when not enough carbohydrates are consumed. When glycogen stores are depleted through exercise or insufficient carbs, the body can feel fatigued and sluggish and perhaps experience mood and sleep disturbances. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)
Diet
What foods are eaten and how much physical activity an individual does also influence glycogen production. The effects can be acute if one follows a low-carb diet, where carbohydrates, the primary source of glucose synthesis, are suddenly restricted.
Fatigue and Brain Fog
When first starting a low-carb diet, the body’s glycogen stores can be severely depleted and individuals may experience symptoms like fatigue and brain fog. (Kristen E. D’Anci et al., 2009)
The symptoms begin to subside once the body adjusts and renews its glycogen stores.
Taumaha Wai
Any amount of weight loss can have the same effect on glycogen stores.
Initially, individuals may experience a rapid drop in weight.
Over time, weight may plateau and possibly increase.
The phenomenon is partly due to glycogen composition, which is also water. Rapid glycogen depletion at the onset of the diet triggers the loss of water weight. Over time, glycogen stores are renewed, and the water weight returns. When this happens, weight loss can stall or plateau. Fat loss can continue despite the short-term plateau effect.
Mahinga
If undertaking a strenuous exercise routine, there are strategies to help avoid decreased performance that may be helpful:
Carbo-loading
Some athletes consume excessive amounts of carbohydrates before working out or competing.
Extra carbohydrates provide plenty of fuel.
The method has fallen out of favor as it can lead to excess water weight and digestive issues.
Glucose Gels
Energy gels containing glycogen can be consumed before or as needed during an event to increase blood glucose levels.
For example, energy chews are effective supplements for runners to help increase performance during extended runs.
Low-Carb Ketogenic Diet
Eating a diet high in fat and low in carbohydrates can put the body in a keto-adaptative state.
In this state, the body begins to access stored fat for energy and relies less on glucose for fuel.
At Injury Medical Chiropractic and Functional Medicine Clinic, our providers use an integrated approach to create personalized care plans for each individual, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to restore health and function to the body.
Sports Nutrition and Sports Dietician
Tohutoro
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001
Goyal, M. S., & Raichle, M. E. (2018). Glucose Requirements of the Developing Human Brain. Journal of pediatric gastroenterology and nutrition, 66 Suppl 3(Suppl 3), S46–S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, H. S., Franklin, C. E., & White, C. R. (2017). Low-carbohydrate diet induces metabolic depression: a possible mechanism to conserve glycogen. American journal of physiology. Regulatory, integrative and comparative physiology, 313(4), R347–R356. doi.org/10.1152/ajpregu.00067.2017
D’Anci, K. E., Watts, K. L., Kanarek, R. B., & Taylor, H. A. (2009). Low-carbohydrate weight-loss diets. Effects on cognition and mood. Appetite, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
Ka taea e te mohio he aha nga kai hei kai hei awhina i nga tangata e ora ana i te paihana kai ki te whakaora i te hauora whekau?
Paihana Kai me te Whakaora i te Hauora Putu
Ka taea e te paihana kai te whakamate. Waimarie, ko te nuinga o nga keehi he ngawari me te wa poto, ka roa noa iho etahi haora ki etahi ra (Nga pokapū mo te Tauhokohoko i te mate me te aukati, 2024). Engari ahakoa nga ahuatanga ngawari ka pa te kino ki te whekau, ka puta te nausea, te ruaki, me te korere. Kua kitea e nga kairangahau ko nga mate huakita, penei i te paihana kai, ka taea te whakarereke i nga huakita whekau. (Clara Belzer et al., 2014) Ko te kai i nga kai e whakatairanga ana i te ora o te whekau i muri i te paihana kai tera pea ka ora ake te tinana me te pai ake.
Nga Kai hei Kai
I muri i te taunga o nga tohu paihana kai, ka whakaaro tetahi he pai te hoki ki te kai o mua. Heoi, he tino wheako te whekau, a ahakoa kua heke nga tohu whakapeka, ka whai hua tonu te tangata mai i nga kai me nga inu ngawari ake i te puku. Ko nga kai me nga inu e manakohia ana i muri i te paihana kai ko: (National Institute of Diabetes and Digestive and Kidney Diseases. 2019)
Gatorade
Pedialytes
Water
Te tipu otaota
Hupa heihei
Jello
Te aporo
pihikete
Toast
Rice
oatmeal
panana
Potatoes
He mea nui te whakamakuku i muri i te paihana kai. Ma te tangata takitahi e tapiri etahi atu kai whai kiko me te whakamakuku, penei i te hupa noodle heihei, he awhina na te mea he matūkai me te wai. Ko te korere me te ruaki e haere tahi ana i te mate ka mate te tinana ki te mate wai. Ko nga inu whakamaarama ka awhina i te tinana ki te whakakapi i nga electrolytes me te konutai kua ngaro. I te wa kua whakamakukuhia te tinana, ka taea e ia te pupuri i nga kai ngawari, me ata whakauru nga kai mai i te kai auau. I te wa ka hoki ano te kai o mua i muri i te rehydration, ko te kai i nga kai iti, ia toru ki te wha haora, kaua e kai i te parakuihi nui, tina, me te kai tina ia ra. (Andi L. Shane et al., 2017) I te wa e whiriwhiri ana koe i te Gatorade, i te Pedialyte ranei, maharatia ko Gatorade he inu whakamaarama hakinakina me te nui ake o te huka, ka whakapataritari i te puku mumura. I hoahoatia te Pedialyte mo te whakamakuku i te wa e mate ana, i muri mai hoki i te mate, he iti ake te huka, he pai ke atu. (Ronald J Maughan et al., 2016)
Ina he kai kaha te paihana kai hei karo
I te wa o te paihana kai, karekau te tangata e pai ki te kai. Heoi, hei karo i te kino o te mate, ka tūtohuhia nga tangata takitahi ki te karo i nga mea e whai ake nei i te wa e tino mate ana (Te Whare Wananga o Ohio State. 2019)
Ko nga inu kawhe me te waipiro ka kaha ake te matewai.
He uaua ki te keri nga kai hinuhinu me nga kai muka.
Ko nga kai me nga inu he nui te huka ka taea e te tinana te whakaputa i nga taumata huka tiketike, ka ngoikore te punaha mate. (Navid Shomali et al., 2021)
Te Wa Whakaora me te Whakahou i te Kai Tonu
Ko te paihana kai e kore e roa, a ko te nuinga o nga keehi karekau he uaua ka whakatauhia i roto i etahi haora, ra ranei. (Nga pokapū mo te Tauhokohoko i te mate me te aukati, 2024) Ka whakawhirinaki nga tohu ki te momo huakita. Ka mate te tangata takitahi i roto i nga meneti i muri i te kai i nga kai poke tae noa ki te rua wiki i muri mai. Hei tauira, ko te huakita Staphylococcus aureus te nuinga ka puta nga tohu tata tonu. I tetahi atu taha, ka roa pea te roa o te listeria ki nga wiki e rua ka puta nga tohu. (Nga pokapū mo te Tauhokohoko i te mate me te aukati, 2024) Ka taea e te tangata takitahi te mahi ano i o raatau kai ka mutu nga tohu, kua tino wai te tinana, ka taea te pupuri i nga kai ngawari. (Andi L. Shane et al., 2017)
Ko nga Kai Gut e taunaki ana i muri i te mate pukupuku
Ka taea e nga kai hauora te whakaora i te whekau microbiome nga moroiti ora katoa ranei i roto i te punaha nakunaku. He mea nui te microbiome whekau hauora mo te mahi a te punaha mate. (Emanuele Rinninella et al., 2019) Ka taea e nga wheori puku te whakararu i te toenga o nga huakita whekau. (Chanel A. Mosby et al., 2022) Ma te kai i etahi kai ka awhina i te whakahoki i te toenga o te whekau. Ka taea e te prebiotics, te muka tipu koretake ranei, te pakaru i roto i nga whekau iti me te tuku i nga huakita whai hua ki te tipu. Ko nga kai prebiotic ko: (Dorna Davani-Davari et al., 2019)
pīni
Riki
tōmato
apareka
Pea
Honey
Milk
panana
Witi, parei, rai
Kāriki
Toaka
Te tihi
I tua atu, ko nga probiotics, he huakita ora, ka awhina pea ki te whakanui ake i te maha o nga huakita hauora i roto i te kopu. Ko nga kai probiotic ko: (Te Kura Hauora Harvard, 2023)
Ngā pihi
Paraoa paraoa
Kombucha
Sauerkraut
Yogurt
Miso
Kefir
kimchi
Tepeha
Ka taea hoki te tango i nga rongoa hei taapiri ka uru mai ki roto i nga papa, capsules, paura, me te wai. Na te mea kei roto i nga huakita ora, me whakamatao. I etahi wa ka kii nga kaiwhakarato hauora ki te tango i nga probiotic i te wa e ora ana i te mate puku. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Me korero nga tangata takitahi ki o raatau kaiwhakarato hauora kia kite mena he haumaru, he hauora ranei tenei whiringa.
I te Injury Medical Chiropractic and Functional Medicine Clinic, ka rongoa matou i nga whara me nga mate mamae mamae ma te whakawhanake i nga mahere maimoatanga whaiaro me nga ratonga haumanu motuhake e arotahi ana ki nga whara me te tukanga whakaora katoa. Mena ka hiahiatia etahi atu maimoatanga, ka tukuna nga tangata takitahi ki te whare hauora, ki te taote ranei e pai ana mo o ratou whara, mate, me / ranei.
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). Nga hihiko o te microbiota hei whakautu ki te mate o te kaihautu. PloS kotahi, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 Infectious Diseases Society of America Nga Aratohu Mahi Haumanu mo te Whakamatau me te Whakahaere o te Diarrhea Infectious. Nga mate hopuhopu haumanu : he whakaputanga mana na te 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). He whakamatautau matapōkere hei aromatawai i te kaha o nga momo inu e pa ana ki te mana o te wai: te whakawhanaketanga o te taurangi wai inu. The American journal of clinical nutrition, 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). Nga paanga kino o te nui o te hukahuka ki te punaha mate: He arotake kua whakahoutia. Hangarau koiora me te matū koiora kua whakamahia, 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). He aha te titonga Healthy Gut Microbiota? He Pūnaha Kaiao Hurihuri puta noa i te Reanga, Taiao, Kai, me nga mate. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Ko te pahekoheko me nga wheori enteric mammalian ka whakarereke i te hanga me te kiko o te kirikiri o waho e te huakita commensal. Journal of extracellular vesicles, 11(1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Whakamaramatanga, Momo, Puna, Mechanisms, me nga Tono Haumanu. Kai (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Mo te hunga e mahi ana i te momo kai iti-waowao, e hiahia ana ranei ki te whakamatau i tetahi atu paraoa, ka taea e te whakauru paraoa aramona te awhina i a raatau haerenga oranga?
Hoko Aramere
Ko te paraoa aramona me te parani aramona he kai-kore-puutini hei whakakapi i nga hua witi i roto i etahi tohutao. Ka mahia ma te huri aramona, ka taea te hoko rite, ka mahia ranei ki te kainga me te miihini kai, te miihini miihini ranei. He teitei ake te paraoa i roto i te pūmua me te iti ake o te maaka i era atu paraoa kore-puutini.
Te paraoa aramona me te kai aramona
Ka mahia te paraoa ki te aramona parakore, te tikanga kua tangohia te kiri. Ka mahia te kai aramona ki te aramona katoa, parakore ranei. Ko te rite mo nga mea e rua he rite ki te paraoa witi i te paraoa witi. I te nuinga o te wa ka taea te whakamahi rereke, ahakoa ma te whakamahi i te paraoa parakore ka puta he hua parakore, iti ake te kakano. He pai te paraoa aramona tino pai mo te tunu keke engari he uaua ki te hanga i te kainga. Ka kitea i nga toa toa ka ota ranei i runga ipurangi.
Waarowai me nga Calories
Kei roto i te hawhe kapu o te paraoa kua oti te hanga arumoni:
Ko te taupae glycemic o te paraoa aramona he iti iho i te 1, ko te tikanga he iti te paanga o te pikinga o te huka toto.
Ko te tohu glycemic teitei o te paraoa witi katoa he 71, ko te paraoa raihi he 98.
Te whakamahi i te paraoa aramona
E taunaki ana kia tere te hanga gluten-kore taro nga tohutao, penei i te gluten-free:
mawhene
Paoa paukena
panekeke
Ko etahi tohutao keke
Ka tūtohuhia nga tangata takitahi ki te timata ki tetahi tunu kua oti te whakarite mo te paraoa aramona, katahi ka mahia ma ratou ake. Tata ki te 3 hekere te taumaha o te kapu paraoa witi, ko te kapu paraoa aramona tata ki te 4 hekere te taumaha. Ka puta he rereketanga nui i roto i nga taonga tunu. He pai te paraoa mo te taapiri i nga matūkai ki nga kai.
Kai aramona
Ka taea te tunu i te kai aramona hei polenta, hei kuihi ranei penei i te koeke me te riki.
Ka taea te hanga kuihi me te parai aramona.
Ka taea te hanga pihikete parani aramona, engari kia tupato ki te tunu.
Ka taea te kai aramona ki te taro ika me etahi atu kai parai, engari me tiaki kia kore e wera.
Kaore i te tūtohutia te kai aramona mo nga parāoa e hiahia ana ki te paraoa pokepoke pono me te hanganga pumukawa kua whakawhanakehia, penei i te paraoa witi.
Me nui ake nga hua ina tunua me te parai aramona hei whakarato i te hanganga pumuriki i roto i te paraoa.
Ko te whakarereke i nga tohutao hei whakakapi i te kai aramona ki te paraoa witi he wero me nui te whakamatautau me te he.
Tuhinga
He nati rakau te aramona, tetahi o nga mate mate mate mate e waru e tino kitea ana. (Anaphylaxis UK. 2023) Ahakoa ehara te pīnati i te nati rākau, ko te nuinga kei te mate pāwera pīnati ka pā he mate pāwera aramona.
Te hanga i a koe ake
Ka taea te hanga i roto i te whakaranu kai ranei.
Me tupato kia kore e roa rawa te huri, ka puta he pata aramona, ka taea hoki te whakamahi.
Tāpirihia he iti i ia wa, ka pupuhi tae noa ki te paraoa.
Whakaorangia tonutia te paraoa kare i whakamahia ki roto i te pouaka whakamātao, i te pouaka tio ranei na te mea ka tere te parae ki te waiho ki waho.
Ko te aramona he papa-paa, karekau he paraoa aramona, no reira ka tūtohu kia huri noa nga mea e hiahiatia ana mo te tunu.
Toa I Hokona
Ko te nuinga o nga toa kai hauora e hoko ana i te paraoa aramona, me te maha atu o nga toa hokomaha kei te penapena na te mea kua waiho hei hua karekau puwhero rongonui. Ko te paraoa me te parai kua oti te paraka i muri i te whakatuwheratanga, me pupuri i roto i te pouaka whakamahana, i te pouaka tio ranei i muri i te whakatuwheratanga.
Anaphylaxis UK. (2023). Nga Pepa Korero mo te mate mate mate (Anaphylaxis UK He marama ake mo te hunga mate mate mate kino, Putanga. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Ko nga ripanga o te ao mo te taupae glycemic me nga uara kawenga glycemic 2021: he arotake nahanaha. The American journal of clinical nutrition, 114(5), 1625–1632. doi.org/10.1093/ajcn/nqab233
Mo te hunga e mamae ana te tuara, ka taea e te moe me te urunga i waenganui, i raro ranei i o ratou turi te awhina i te awhina i te wa e moe ana?
Moe Me te urunga i waenganui i nga Waewae
Ka tūtohu nga kaiwhakarato hauora kia moe nga tangata e mamae ana i te tuara na te haputanga me nga ahuatanga penei i te kopae herniated me te sciatica ka moe me te urunga i waenga i o ratou waewae. Ko te moe me te urunga i waenganui i nga waewae ka awhina pea ki te whakaora i te mamae o muri me te hope, na te mea ka awhina te tuunga ki te pupuri i te pelvis me te taatai. Ko te whakahāngaitanga tika o te tuara ka taea te whakaora i te ahotea me te mamae.
Ko nga Hua
Ko etahi painga pea o te moe me te urunga i waenganui i nga turi.
Whakaitihia te mamae o muri me te hope
I te wa e moe taha ana, ka korikori te tuara, nga pakihiwi, me nga hope ki te pupuri i te tuunga na te mea kua piki te pokapu o te kaha, ka kore e tau. (Gustavo Desouzart et al., 2015) Ma te whakanoho i te urunga ki waenga i nga turi ka awhina i te mau tonu me te whakaiti i te mamae o muri me te hope. (Gustavo Desouzart et al., 2015) Ka whakakorehia e te urunga te tuunga o te pelvis ma te whakaneke paku i te waewae ki runga. Ma tenei ka whakaiti i te pehanga o te tuara o raro me nga hononga o te hope, ka awhina pea ki te whakaiti i te mamae me te pai ake o te moe.
Whakaitihia nga Tohu Sciatica
Ko te mamae o te nerve Sciatica ka haere mai i te tuara o raro ki raro i tetahi waewae na te kopaki o te pakiaka nerve tuara i te tuara o raro. (American Academy of Orthopedic Surgeons, 2021) Ko te moe me te urunga i waenga i nga turi ka awhina pea ki te whakaiti i nga tohu me nga kare. Ma te urunga i waenganui i nga waewae ka taea te aukati i te korikori o te tuara, te hurihanga i te tuara, te titaha ranei i te pelvis i te wa e moe ana.
Whakaitihia nga Tohu Kopae Herniated
Ka taea e te kopae herniated te pehi i nga uaua o te tuara, ka puta te mamae me te ngenge. (Rongoa Penn. 2024) Ko te moe taha ka nui ake te mamae o te kōpae herniated; heoi, ko te whakatakoto i te urunga i waenganui i nga turi ka mau tonu te pelvis i roto i te tiaro kore, ka aukati i te hurihanga o nga tuara. Ko te moe ki muri me te urunga i raro i nga turi ka taea hoki te whakaiti i te pehanga o te kōpae. (Te Whare Wananga o Central Florida. ND)
Whakapai ake i te Tika
Ko te pupuri i te ahua hauora i te wa e noho ana, e tu ana ranei he mea nui ki te hauora neuromusculoskeletal me te aukati whara. Ko te whakatikatika tika i te wa e moe ana ka awhina i te whakapai ake i te tuunga (Doug Cary et al., 2021). E ai ki tetahi rangahau, neke atu i te haurua o te wa e moe ai nga tangata takitahi ki te takoto taha. (Eivind Schjelderup Skarpsno et al., 2017) Ko te moe taha me te waewae o runga ka taka ki mua, ka kuhu atu te pelvis ki mua, ka nui ake te pehanga ki nga hope me nga kopa hono. Ko tenei tuunga ka whakararuraru i te tirohanga o te tinana. (Doug Cary et al., 2021) Ko te whakanoho i te urunga i waenganui i nga turi ka pai ake te noho o te moe ma te hiki i te waewae o runga me te aukati i te neke whakamua. (Whare Wananga o Rochester Medical Center. 2024)
Ko te nui o te taumaha ka piki ake te pehanga ki nga hononga.
Huringa nui i te pokapū o te kaha.
Ko nga huringa homoni ka ngawari ake nga kopa hono.
Ko nga wahine hapu me te mamae o te hope, te tuara ranei, ka tohutohuhia kia moe me te urunga i waenganui i o ratou turi hei whakaora i te mamae me te mamae. E whakaae ana nga takuta ko te takoto ki te taha maui te waahi moe pai rawa atu i te wahanga tuarua me te tuatoru. Ma tenei tuunga ka pai te rere o te toto mo te whaea me te peepi me te awhina i te mahi whatukuhu. (Standford Medicine, 2024) Ko te whakatakoto i te urunga i waenganui i nga turi ka awhina i te whakaiti i te pehanga o nga hononga me te awhina ano hoki ki te pupuri i te tuunga takoto ki maui. (O'Brien LM, Warland J. 2015) (Standford Medicine, 2024) Ko nga urunga whakawhanau nui ake e tautoko ana i te puku me te tuara o raro ka nui ake te whakamarie.
Korero ki tetahi kaiwhakarato hauora mo moe me te urunga i waenganui i nga turi kia kitea ai he tika mo koe.
He aha te take o te kopae herniation?
Tohutoro
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Nga paanga o te tuunga moe i runga i te mamae o muri i roto i nga kaumatua kaha tinana: He ako pairati whakahaere. Mahi (Panui, Mass.), 53(2), 235–240. doi.org/10.3233/WOR-152243
Cary, D., Jacques, A., & Briffa, K. (2021). Te tirotiro i nga hononga i waenga i te tuunga o te moe, nga tohu o te tuara oho me te kounga o te moe: He rangahau waahanga. PloS kotahi, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582
Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Ko nga tuunga moe me nga nekehanga o te tinana i te po i runga i nga rekoata whakaterenga ora-kore: te hono ki te taupori, te noho, me nga tohu ohoroa. Nature and science of sleep, 9, 267–275. doi.org/10.2147/NSS.S145777
Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Te mamae o te tuara iti me te mamae o te whitiki Pelvic i te wa e hapu ana. Ko te Journal of the American Academy of Orthopedic Surgeons, 23(9), 539–549. doi.org/10.5435/JAAOS-D-14-00248
O'Brien, LM, Warland, J. (2015). Te tuunga moe a te whaea: he aha ta tatou e mohio ana ka haere tatou ki hea? BMC Pregnancy Childbirth, 15, Tuhinga A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
Mo nga tangata e pa ana ki nga raru o te nakunaku, ki te mate whekau ranei, ka taea e te taapiri pepa ki te mahere kai hei awhina i nga tohu me te nakunaku?
Peppermint
I tipu tuatahi ki Ingarangi, ka kitea nga rongoa rongoa o te Peppermint, ka whakatipuria i enei ra ki Uropi me Awherika ki te Raki.
Pehea te Whakamahia
Ka taea te tango i te hinu Peppermint hei tii, i roto ranei i te ahua capsule.
Me toro atu ki tetahi rata, ki tetahi tohunga hauora whai raihana ranei hei whakatau i te inenga tika mo te puka kapi.
Mo te mate irritable bowel syndrome
Ka tangohia te Peppermint hei tii hei rongoa i nga raru whaanui. E mohiotia ana ki te whakaiti i te hanga hau i roto i te whekau. I tenei ra, ka mohio nga kairangahau he whai hua te pepa pepa mo te mate irritable bowel ina whakamahia ana hei hinu. (N. Alammar et al., 2019) Kua whakaaetia te hinu Peppermint mo te whakamahi e nga turoro IBS i Germany. Heoi, kaore te FDA i whakaae ki te peera me te hinu hei rongoa i tetahi ahuatanga, engari kua whakarārangihia e ia te pepa me te hinu he haumaru. (ScienceDirect, 2024)
Ko te tangohanga Peppermint pea ka piki ake te taumata serum o enei rongoa.
E taunaki ana kia matapakihia nga taunekeneke rongoa me tetahi kaiwhakarato hauora i mua i te tiimata o te taapiri mena ka tango i enei rongoa.
Te wa hapu
Kaore i te tūtohutia te Peppermint mo te whakamahi i te wa e hapu ana, ma te hunga e u ana ranei.
Kaore i te mohiotia mena ka pa ki te kopu e whanake ana.
Kaore i te mohiotia mena ka pa ki te peepi ngote.
Me pehea te whakamahi i te otaota
Ehara i te mea pera noa, engari he mate pawera etahi ki te pepa. Kaua rawa e pania te hinu Peppermint ki te mata, ki te taha ranei o nga kiri mucous (Te Whare Motu mo te Hauora Tautoko me te Whakauru. 2020). Ko te whakamahi neke atu i te kotahi te ahua, penei i te tii me te hinu, kaore i te tūtohutia na te mea ka puta he paanga taha.
Na te mea kaore te FDA e whakahaere i nga taapiri penei i te pepa me etahi atu, ka rereke pea o raatau ihirangi.
Ko nga taapiri kei roto pea nga kai kino, karekau ranei i te whakauru kaha.
Koinei te take e tino taunakitia ana te rapu tohu rongonui me te whakamohio ki te roopu tiaki hauora a te tangata takitahi mo nga mea e tangohia ana.
Ka kaha ake te kino o etahi ahuatanga me te kore e whakamahia e:
Ko nga tangata e mau ana i te kowhatu taiwhanga me korero ki ta raatau kaiwhakarato hauora kia kitea mena kei te haumaru.
Nga Huringa Tua
Ko te hinu ka puta he puku pouri, he wera ranei.
Ko nga kapene kua whakakikoruatia ki roto i te enteric ka puta he kanga ki roto i te toki. (Brooks D. Cash et al., 2016)
Nga Tamariki me nga Kohungahunga
I whakamahia te Peppermint ki te rongoa i te colic i roto i nga kohungahunga engari kaore i te tūtohutia i tenei ra.
Ko te menthol i roto i te tea ka paowaowao nga kohungahunga me nga tamariki nohinohi.
Ka taea pea te kamomere. Me toro atu ki tetahi kaiwhakarato hauora kia kite mena kei te haumaru.
I tua atu i nga whakatikatika: Chiropractic and Integrative Healthcare
Tohutoro
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, RT, & Mullin, GE (2019). Te awenga o te hinu Peppermint ki te mate irritable bowel syndrome: he tātari-meta o nga raraunga haumanu kua kohia. BMC hei rongoa me te rongoa rereke, 19(1), 21. doi.org/10.1186/s12906-018-2409-0
Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). Te nui o nga taunekeneke o te otaota-taakaro me te taapiri tarukino i roto i nga pakeke pakeke: he rangahau-whakawhitinga. Ko te hautaka a Ingarangi mo nga mahi whanui : te hautaka o te Royal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Te hinu Peppermint. Taote utuafare no Marite, 75(7), 1027–1030.
Uka, BD, Epstein, MS, & Shah, SM (2016). He Pūnaha Tukunga Panui mo te Hinu Peppermint he rongoa whai hua mo nga tohu mate pukuriri. Nga mate kena me te putaiao, 61(2), 560–571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, JK, & Levesque, BG (2014). Te hinu Peppermint mo te maimoatanga o te mate pukupuku irritable bowel: he arotake nahanaha me te tātari-meta. Journal of haumanu gastroenterology, 48 (6), 505-512. doi.org/10.1097/MCG.0b013e3182a88357
Ko te taputapu Find A Practitioner a IFM te whatunga tuku korero nui rawa atu i roto i te Rongoa Mahi, i hangaia hei awhina i nga turoro ki te kimi i nga tohunga rongoa Mahi ki nga waahi katoa o te ao. Ko nga Kaiako Tiwhikete IFM kua whakarārangihia i te tuatahi i roto i nga hua rapu, na te nui o to raatau maatauranga i roto i te rongoa Mahi.
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