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Wellness

Clinic Nini alafia Egbe. Ohun pataki kan si ọpa ẹhin tabi awọn ipo irora pada jẹ iduro ni ilera. Nini alafia gbogbogbo jẹ ounjẹ iwontunwonsi, adaṣe ti o yẹ, iṣẹ ṣiṣe ti ara, oorun isinmi, ati igbesi aye ilera. Oro ti a ti lo ni ọpọlọpọ awọn ọna. Ṣugbọn ni gbogbogbo, asọye jẹ bi atẹle.

O jẹ ilana mimọ, itọsọna ti ara ẹni, ati ilana idagbasoke ti iyọrisi agbara ni kikun. O jẹ multidimensional, kiko papo awọn igbesi aye mejeeji ti opolo / ti ẹmi ati agbegbe ti o ngbe. O jẹ rere ati pe ohun ti a ṣe ni, ni otitọ, pe o tọ.

O jẹ ilana ti nṣiṣe lọwọ nibiti awọn eniyan ṣe akiyesi ati ṣe awọn yiyan si ọna igbesi aye aṣeyọri diẹ sii. Eyi pẹlu bi eniyan ṣe ṣe alabapin si agbegbe/agbegbe wọn. Wọn ṣe ifọkansi lati kọ awọn aye igbesi aye ilera ati awọn nẹtiwọọki awujọ. O ṣe iranlọwọ ni ṣiṣẹda awọn eto igbagbọ ti eniyan, awọn iye, ati irisi agbaye ti o dara.

Pẹlú eyi ni awọn anfani ti idaraya deede, ounjẹ ilera, itọju ara ẹni, ati mimọ igba lati wa itọju ilera. Ifiranṣẹ ti Dokita Jimenez ni lati ṣiṣẹ si pipe, ni ilera, ati ni akiyesi gbigba ti awọn nkan, awọn bulọọgi, ati awọn fidio.


Awọn anfani ti sisun pẹlu irọri laarin awọn ẹsẹ

Awọn anfani ti sisun pẹlu irọri laarin awọn ẹsẹ

For individuals with back pain, can sleeping with a pillow between or under their knees help bring relief during sleep?

Awọn anfani ti sisun pẹlu irọri laarin awọn ẹsẹ

Sleep With A Pillow Between The Legs

Healthcare providers may recommend that individuals with back pain due to pregnancy or conditions like a herniated disc and sciatica sleep with a pillow between their legs. Sleeping with a pillow between the legs may help relieve back and hip pain, as the position helps maintain pelvis and spinal alignment. Proper spinal alignment can help relieve back stress and pain.

Awọn Anfaani

Some potential benefits of sleeping with a pillow between the knees.

Reduce Back and Hip Pain

When sleeping on the side, the spine, shoulders, and hips may twist to maintain the position because the center of gravity is elevated, causing instability. (Gustavo Desouzart et al., 2015) Placing a pillow between the knees may help maintain stability and reduce back and hip pain. (Gustavo Desouzart et al., 2015) The pillow neutralizes the position of the pelvis by slightly elevating the leg on top. This decreases the pressure on the lower back and hip joints, which may help reduce pain and allow for improved sleep.

Reduce Sciatica Symptoms

Sciatica nerve pain travels from the lower back down one leg due to a compressed spinal nerve root in the lower back. (Ile-ẹkọ giga Amẹrika ti Awọn oniṣẹ abẹ Orthopedic, 2021) Sleeping with a pillow between the knees may help reduce symptoms and sensations. A pillow between the legs can help prevent twisting the back, rotating the spine, or tilting the pelvis during sleep.

Reduce Herniated Disc Symptoms

A herniated disc can pressure the spinal nerves, leading to pain and numbness. (Penn Oogun. 2024) Sleeping on the side can worsen herniated disc pain; however, placing a pillow between the knees keeps the pelvis in neutral alignment and prevents spinal rotation. Sleeping on the back with a pillow under the knees can also help reduce pressure on the disc. (University of Central Florida. N.D.)

Ṣe Ilọsiwaju Ilọsiwaju

Maintaining healthy posture while sitting or standing is important to neuromusculoskeletal health and injury prevention. Proper alignment during sleep can help improve posture (Doug Cary et al., 2021). According to one study, individuals spend more than half of their time sleeping in a side-lying posture. (Eivind Schjelderup Skarpsno et al., 2017) Sleeping on the side with the top leg frequently falls forward, bringing the pelvis into a forward tilt that places added pressure on the hips and spine connective tissues. This position disrupts the body’s natural alignment. (Doug Cary et al., 2021) Placing a pillow between the knees improves sleeping posture by lifting the top leg and prevents forward shifting. (University of Rochester Medical Center. 2024)

oyun

Pregnancy pain in the back and pelvic girdle is due to: (Danielle Casagrande et al., 2015)

  • Increased weight leads to increased pressure on joints.
  • Significant change in the center of gravity.
  • Hormonal changes make connective tissues more lax.

Pregnant women with hip or back pain are often recommended to sleep with a pillow between their knees to relieve pain and discomfort. Doctors agree that lying on the left side is the best sleep position during the second and third trimesters. This position ensures optimal blood flow for the mother and baby and helps kidney function. (Standford Medicine, 2024) Placing a pillow between the knees can help reduce the pressure on the joints and also help maintain the left-side lying position. (O’Brien LM, Warland J. 2015) (Standford Medicine, 2024) Larger maternity pillows supporting the abdomen and lower back can provide more comfort.

Consult a healthcare provider about sisùn with a pillow between the knees to see if it is right for you.


Kini Nfa Disiki Herniation?


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Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work (Reading, Mass.), 53(2), 235–240. doi.org/10.3233/WOR-152243

American Academy of Orthopaedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases–conditions/sciatica

Penn Medicine. (2024). Herniated disc disorders. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders

University of Central Florida. (N.D.). The best sleeping position for lower back pain (and the worst). UFC Health Services. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/

Cary, D., Jacques, A., & Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PloS one, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582

Skarpsno, E. S., Mork, P. J., Nilsen, T. I. L., & Holtermann, A. (2017). Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nature and science of sleep, 9, 267–275. doi.org/10.2147/NSS.S145777

University of Rochester Medical Center. (2024). Good sleeping posture helps your back. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460

Casagrande, D., Gugala, Z., Clark, S. M., & Lindsey, R. W. (2015). Low Back Pain and Pelvic Girdle Pain in Pregnancy. The Journal of the American Academy of Orthopaedic Surgeons, 23(9), 539–549. doi.org/10.5435/JAAOS-D-14-00248

Standford Medicine. (2024). Sleeping positions during pregnancy. Standford Medicine Children’s Health. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238

O’Brien, L.M., Warland, J. (2015). Maternal sleep position: what do we know where do we go? BMC Pregnancy Childbirth, 15, Article A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4

Peppermint: Atunṣe Adayeba fun Arun Irun Irun

Peppermint: Atunṣe Adayeba fun Arun Irun Irun

For individuals dealing with digestive issues or bowel disorders, can adding peppermint to a nutrition plan help manage symptoms and digestion?

Peppermint: Atunṣe Adayeba fun Arun Irun Irun

Peppermint

First grown in England, peppermint’s medicinal properties were soon recognized and are cultivated today in Europe and Northern Africa.

Bi O Ti Nlo

  • Peppermint oil can be taken as a tea or in capsule form.
  • Consult a physician or licensed healthcare professional to determine the proper dosage for the capsule form.

For Irritable Bowel Syndrome

Peppermint is taken as a tea to treat general digestive problems. It is known to reduce the production of gas in the intestine. Today, researchers recognize peppermint as effective for irritable bowel syndrome when used in oil form. (N. Alammar et al., 2019) Peppermint oil has been approved for use by IBS patients in Germany. However, the FDA has not approved peppermint and oil to treat any condition, but it has listed peppermint and the oil as generally safe. (ScienceDirect, 2024)

Interactions With Other Medications

  • Individuals who take lansoprazole to reduce stomach acid may compromise the enteric coating of some commercial peppermint oil capsules. (Taofikat B. Agbabiaka et al., 2018)
  • This can happen using H2-receptor antagonists, proton pump inhibitors, and antacids.

Other potential interactions include: (Benjamin Kligler, Sapna Chaudhary 2007)

  • Amitriptyline
  • Cyclosporine
  • haloperidol
  • Peppermint extract may increase serum levels of these medications.

It is recommended to discuss medication interactions with a healthcare provider before starting supplements if taking any of these medications.

oyun

  • Peppermint is not recommended for use during pregnancy or by nursing individuals.
  • It is unknown if it could affect a developing fetus.
  • It is unknown if it can affect a nursing baby.

How To Use The Herb

It is not that common, but some individuals are allergic to peppermint. Peppermint oil should never be applied to the face or around mucous membranes (Ile-iṣẹ Orilẹ-ede fun Ibaramu ati Ilera Iṣọkan. 2020). Using more than one form, such as tea and oil, is not recommended because it could lead to side effects.

  • Because the FDA does not regulate supplements like peppermint and others, their contents may be varied.
  • Supplements may contain harmful ingredients or not contain the active ingredient at all.
  • This is why seeking reputable brands and informing an individual’s healthcare team of what is being taken is highly recommended.

It has the potential to worsen certain conditions and should not be used by:

  • Individuals who have chronic heartburn. (Ile-iṣẹ Orilẹ-ede fun Ibaramu ati Ilera Iṣọkan. 2020)
  • Individuals who have severe liver damage.
  • Individuals who have inflammation of the gallbladder.
  • Individuals who have obstruction of bile ducts.
  • Individuals who are pregnant.
  • Individuals with gallstones should consult their healthcare provider to see if it is safe.

Awọn igbelaruge ẹgbẹ

  • The oil may cause an upset stomach or burning.
  • Enteric-coated capsules may cause a burning sensation in the rectum. (Brooks D. Cash et al., 2016)

Children and Infants

  • Peppermint was used to treat colic in infants but is not recommended today.
  • The menthol in the tii may cause infants and small children to choke.
  • Chamomile could be a possible alternative. Consult a healthcare provider to see if it is safe.

Ni ikọja Awọn atunṣe: Chiropractic ati Integrative Healthcare


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Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R. T., & Mullin, G. E. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC complementary and alternative medicine, 19(1), 21. doi.org/10.1186/s12906-018-2409-0

ScienceDirect. (2024). Peppermint Oil. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D.

Agbabiaka, T. B., Spencer, N. H., Khanom, S., & Goodman, C. (2018). Prevalence of drug-herb and drug-supplement interactions in older adults: a cross-sectional survey. The British journal of general practice : the journal of the Royal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101

Kligler, B., & Chaudhary, S. (2007). Peppermint oil. American family physician, 75(7), 1027–1030.

National Center for Complementary and Integrative Health. (2020). Peppermint oil. Retrieved from www.nccih.nih.gov/health/peppermint-oil#safety

Cash, B. D., Epstein, M. S., & Shah, S. M. (2016). A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms. Digestive diseases and sciences, 61(2), 560–571. doi.org/10.1007/s10620-015-3858-7

Khanna, R., MacDonald, J. K., & Levesque, B. G. (2014). Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of clinical gastroenterology, 48(6), 505–512. doi.org/10.1097/MCG.0b013e3182a88357

Acupuncture fun Àléfọ: Aṣayan Itọju ailera ti o ni ileri

Acupuncture fun Àléfọ: Aṣayan Itọju ailera ti o ni ileri

For individuals dealing with eczema, can incorporating acupuncture into a treatment plan help manage and reduce symptoms?

Acupuncture fun Àléfọ: Aṣayan Itọju ailera ti o ni ileri

Acupuncture for Eczema

Eczema is a chronic skin disorder that causes intense itching, dry skin, and rashes. Common treatment options for eczema include:

  • moisturizers
  • Topical steroids
  • Awọn oogun oogun

Some research suggests that acupuncture may also help individuals with eczema. In recent years, researchers have looked at acupuncture as a possible treatment option and found that it can reduce symptoms.

acupuncture

Acupuncture involves inserting thin metallic needles in specific acupoints in the body. It is believed that by stimulating specific points, the body’s central nervous system activates and releases certain chemicals designed to enable healing. Ailments that are treated using acupuncture include: (Johns Hopkins Oogun. Ọdun 2024)

  • efori
  • Ideri afẹyinti
  • Nikan
  • ikọ-
  • Osteoarthritis
  • Fibromyalgia

itọju

Studies have found that acupuncture could be a treatment option depending on the severity of the condition and the intensity of the itching sensations. (Ruimin Jiao et al., 2020) The needles are placed at various points associated with relieving the condition. These points include: (Zhiwen Zeng et al., 2021)

LI4

  • Located at the base of the thumb and index finger.
  • It has been shown to help reduce inflammation and irritation.

LI11

  • This point is located within the elbow to reduce itchiness and dryness.

LV3

  • Located on the top of the foot, this point reduces stress on the nervous system.

SP6

  • The SP6 is on the lower calf above the ankle and can help reduce inflammation, redness, and skin irritation.

SP10

  • This point is located adjacent to the knee and reduces itchiness and inflammation.

ST36

  • This point is located below the knee on the back of the leg and is used to improve overall well-being.

anfani

There are various benefits of acupuncture, including (Ruimin Jiao et al., 2020)

  • Dryness and itchiness relief.
  • Itchiness intensity reduction.
  • Affected area reduction.
  • Improved quality of life.
  1. Eczema flare-ups are also linked to stress and anxiety. Acupuncture has been shown to reduce anxiety and stress, which can also help relieve eczema symptoms (Beate Wild et al., 2020).
  2. Acupuncture helps repair skin barrier damage or the outer part of the skin designed to protect the body. (Rezan Akpinar, Saliha Karatay, 2018)
  3. Individuals with eczema tend to have a weakened skin barrier; this benefit can also improve symptoms. (National Eczema Association. 2023)
  4. Individuals with eczema often have an overactive immune system contributing to the disorder.
  5. According to research, acupuncture can also help in regulating the immune system. (Zhiwen Zeng et al., 2021)

ewu

Acupuncture is generally considered safe, but there are some risks to be aware of. These risks include: (Ruimin Jiao et al., 2020)

  • Swelling where the needles are inserted.
  • Red spots on the skin.
  • Increased itchiness.
  • A rash known as erythema – occurs when small blood vessels are injured.
  • Hemorrhages – excessive bleeding.
  • Ibanujẹ

Individuals Who Should Avoid Acupuncture

Not all individuals can be treated with acupuncture. Individuals who should avoid acupuncture treatment include individuals who (National Eczema Association. 2021) (Johns Hopkins Oogun. Ọdun 2024)

  • Ti loyun
  • Ni rudurudu ẹjẹ
  • Have an increased risk of infection
  • Ni ẹrọ ti a fi sii ara ẹni
  • Have breast implants

ndin

Pupọ awọn ẹkọ lori acupuncture for eczema show positive results that prove it can aid in relieving symptoms. (SeHyun Kang et al., 2018) (Ruimin Jiao et al., 2020) However, individuals should talk to their healthcare provider to see if it’s a safe option.


Šiši Nini alafia


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Johns Hopkins Oogun. (2024). Acupuncture (Ilera, Oro. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

Jiao, R., Yang, Z., Wang, Y., Zhou, J., Zeng, Y., & Liu, Z. (2020). The effectiveness and safety of acupuncture for patients with atopic eczema: a systematic review and meta-analysis. Acupuncture in medicine : journal of the British Medical Acupuncture Society, 38(1), 3–14. doi.org/10.1177/0964528419871058

Zeng, Z., Li, M., Zeng, Y., Zhang, J., Zhao, Y., Lin, Y., Qiu, R., Zhang, D. S., & Shang, H. C. (2021). Potential Acupoint Prescriptions and Outcome Reporting for Acupuncture in Atopic Eczema: A Scoping Review. Evidence-based complementary and alternative medicine : eCAM, 2021, 9994824. doi.org/10.1155/2021/9994824

Wild, B., Brenner, J., Joos, S., Samstag, Y., Buckert, M., & Valentini, J. (2020). Acupuncture in persons with an increased stress level-Results from a randomized-controlled pilot trial. PloS one, 15(7), e0236004. doi.org/10.1371/journal.pone.0236004

Akpinar R, Karatay S. (2018). Positive Effects of Acupuncture on Atopic Dermatitis. International Journal of Allergy Medications 4:030. doi.org/10.23937/2572-3308.1510030

National Eczema Association. (2023). Skin barrier basics for people with eczema. What is my skin barrier? nationaleczema.org/blog/what-is-my-skin-barrier/

National Eczema Association. (2021). Get the facts: acupuncture. Get the facts: acupuncture. nationaleczema.org/blog/get-the-facts-acupuncture/

Kang, S., Kim, Y. K., Yeom, M., Lee, H., Jang, H., Park, H. J., & Kim, K. (2018). Acupuncture improves symptoms in patients with mild-to-moderate atopic dermatitis: A randomized, sham-controlled preliminary trial. Complementary therapies in medicine, 41, 90–98. doi.org/10.1016/j.ctim.2018.08.013

Tu Agbara Nopal silẹ fun Ilera ati Nini alafia

Tu Agbara Nopal silẹ fun Ilera ati Nini alafia

Njẹ iṣakojọpọ nopal tabi cactus pear prickly sinu ounjẹ ẹnikan ṣe iranlọwọ fun awọn ẹni-kọọkan ti n gbiyanju lati dinku glukosi ẹjẹ, iredodo, ati awọn okunfa eewu ti o ni nkan ṣe pẹlu ọkan ati awọn arun ti iṣelọpọ bi?

Tu Agbara Nopal silẹ fun Ilera ati Nini alafia

Pactly eso igi ṣoki

Nopal, ti a tun mọ si cactus pear prickly, jẹ ẹfọ to wapọ ti o le ṣafikun si ounje ngbero lati mu gbigbe okun sii, awọn vitamin, awọn ohun alumọni, ati awọn agbo ogun ti o da lori ọgbin. O dagba ni Iwọ oorun guusu AMẸRIKA, Latin America, ati Mẹditarenia. Awọn paadi naa, tabi awọn nopales tabi awọn paadi cactus, ni awopọ bi okra ati tartness diẹ. Eso cactus pear prickly, ti a tọka si bi tuna ni ede Spani, tun jẹ. (Ile-ẹkọ giga ti Ile-ẹkọ Iṣọkan ti Arizona, 2019) Nigbagbogbo a lo ni salsas eso, awọn saladi, ati awọn akara ajẹkẹyin ounjẹ ati pe o wa bi afikun ni tabulẹti ati fọọmu lulú.

Sìn Iwon ati Nutrition

ife nopales ti a ti jinna, ni ayika paadi marun, laisi iyọ ti a fi kun, ni: (US Department of Agriculture, FoodData Central, 2018)

  • Kalori - 22
  • Ọra - 0 giramu
  • iṣuu soda - 30 miligiramu
  • Carbohydrates - 5 giramu
  • Okun - 3 giramu
  • suga - 1.7 giramu
  • Amuaradagba - 2 giramu
  • Vitamin A - 600 okeere sipo
  • Vitamin C - 8 miligiramu
  • Vitamin K - 8 micrograms
  • Potasiomu - 291 miligiramu
  • Choline - 11 miligiramu
  • kalisiomu - 244 miligiramu
  • Iṣuu magnẹsia - 70 miligiramu

A ṣe iṣeduro ni gbogbogbo pe ọpọlọpọ awọn eniyan kọọkan jẹ 2.5 si 4 agolo ẹfọ fun ọjọ kan. (Ẹka Iṣẹ-ogbin AMẸRIKA, MyPlate, 2020)

anfani

Nopal jẹ ounjẹ to gaju, kekere ni awọn kalori, laisi ọra, iṣuu soda, tabi cholesterol, o si kun fun okun, awọn vitamin, awọn ohun alumọni, ati awọn betalains. (Parisa Rahimi ati al., ọdun 2019) Betalains jẹ pigments pẹlu egboogi-iredodo-ini. Awọn orisirisi awọn okun ṣẹda kekere kan atọka glycemic (awọn wiwọn bawo ni ounjẹ kan pato ṣe n gbe awọn ipele suga ẹjẹ soke lẹhin lilo) ti bii 32, afikun ti a ṣeduro si ounjẹ ore-ọrẹ-itọgbẹ. (Patricia López-Romero et al., 2014)

Awọn agbo

  • Nopal ni ọpọlọpọ awọn carbohydrates, awọn vitamin, ati awọn ohun alumọni ti o ni anfani.
  • Nopal ni okun ti o le yo ati ti a ko le yanju, eyiti o ni anfani suga ẹjẹ.
  • O tun ni Vitamin A, carotenoids, Vitamin C, kalisiomu, ati awọn agbo ogun ti o da lori ọgbin bi phenols ati betalains. (Karina Corona-Cervantes ati al., 2022)

Ilana suga ẹjẹ

Iwadi ti ṣe iṣiro lilo nopal deede ati afikun fun iṣakoso suga ẹjẹ. Iwadi lori suga ẹjẹ ṣe iṣiro fifi nopal si ounjẹ aarọ-carbohydrate giga tabi ounjẹ aarọ ti o ga ni amuaradagba soy ni awọn ẹni-kọọkan Mexico ti o ni àtọgbẹ iru 2. Iwadi na rii pe jijẹ awọn nopales, nipa 300 giramu tabi 1.75 si awọn agolo 2 ṣaaju ounjẹ, le dinku awọn suga ẹjẹ lẹhin ounjẹ / postprandial. (Patricia López-Romero et al., 2014) Iwadi ti ogbologbo ni awọn esi kanna. (Montserrat Bacardi-Gascon et al., 2007) Awọn ẹni-kọọkan ni a yan laileto lati jẹ 85 giramu ti nopal pẹlu awọn aṣayan aro mẹta oriṣiriṣi:

  • Chilaquiles – ọpọn kan ti a ṣe pẹlu tortilla agbado, epo ẹfọ, ati awọn ewa pinto.
  • Burritos – ṣe pẹlu awọn ẹyin, epo ẹfọ, ati awọn ewa pinto.
  • Quesadillas – ṣe pẹlu awọn tortilla iyẹfun, warankasi ọra kekere, piha oyinbo, ati awọn ewa pinto.
  • awọn awọn ẹgbẹ ti a yàn lati jẹ nopales ni idinku ninu suga ẹjẹ. Nibẹ wà:
  • 30% idinku ninu ẹgbẹ chilaquiles.
  • 20% dinku ninu ẹgbẹ burrito.
  • 48% idinku ninu ẹgbẹ quesadilla.

Sibẹsibẹ, awọn ẹkọ jẹ kekere, ati pe awọn olugbe ko yatọ. nitorina a nilo iwadi siwaju sii.

Fiber ti o pọ si

Ijọpọ ti okun ti o ni iyọdajẹ ati ti a ko le ṣe anfani fun ikun ni awọn ọna oriṣiriṣi. Okun ti o le yanju le ṣe bi prebiotic, fifun awọn kokoro arun ti o ni anfani ninu ikun ati iranlọwọ ni yiyọ idaabobo awọ lipoprotein kekere (LDL) kuro ninu ara. Okun insoluble mu akoko irekọja pọ si, tabi bawo ni ounjẹ ṣe yarayara nipasẹ eto tito nkan lẹsẹsẹ ati ṣe igbega deede ifun. (Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun, 2022) Ninu idanwo iṣakoso ile-iwosan ti a ti sọtọ fun igba diẹ, awọn oluwadi ri ilọsiwaju ninu awọn aami aiṣan ifun inu irritable ni awọn ẹni-kọọkan ti o ni afikun pẹlu 20 ati 30 giramu ti okun nopal. (Jose M Remes-Troche et al., 2021) Fun awọn ẹni-kọọkan ti a ko lo lati jẹ awọn ounjẹ fibrous, o le fa gbuuru kekere, nitorina a ṣe iṣeduro lati mu mimu sii laiyara ati pẹlu omi to peye lati ṣe idiwọ gaasi ati bloating.

Calcium ti o da lori ọgbin

Ife nopal kan pese 244 miligiramu tabi 24% ti awọn iwulo kalisiomu ojoojumọ. Calcium jẹ nkan ti o wa ni erupe ile ti o mu ilera egungun ati eyin jẹ. O tun ṣe iranlọwọ ni ihamọ ohun elo ẹjẹ ati dilation, iṣẹ iṣan, didi ẹjẹ, gbigbe nafu ara, ati yomijade homonu. (National Institutes of Health. Ọfiisi ti Awọn afikun ounjẹ ounjẹ 2024) Awọn ẹni-kọọkan ti o tẹle awọn ounjẹ ti o yọkuro awọn ọja ifunwara le ni anfani lati awọn orisun kalisiomu ti o da lori ọgbin. Eyi pẹlu awọn ẹfọ cruciferous bi kale, kolards, ati arugula.

Awọn anfani miiran

Awọn ijinlẹ ti a ṣe ninu awọn ẹranko ati awọn tubes idanwo daba pe nopal tuntun ati awọn ayokuro le ṣe iranlọwọ ni idinku awọn triglycerides ati idaabobo awọ ninu aarun ẹdọ steatotic ti o ni ibatan ti iṣelọpọ tabi nigbati awọn iye aiṣan ti ọra kojọpọ ninu ẹdọ. (Karym El-Mostafa et al., Ọdun 2014) Awọn anfani miiran ti o pọju pẹlu ẹri ti o ni opin pẹlu:

Kan si alagbawo onimọran tabi Olupese Itọju Ilera

Ayafi ti awọn eniyan kọọkan ba ni inira si rẹ, pupọ julọ le jẹ gbogbo nopal laisi iṣoro kan. Sibẹsibẹ, afikun jẹ iyatọ nitori pe o pese orisun ti o ni idojukọ. Awọn ẹni-kọọkan ti o mu oogun lati ṣakoso àtọgbẹ ati jijẹ nopal nigbagbogbo le ṣe alabapin si eewu ti o pọ si ti idagbasoke hypoglycemia tabi suga ẹjẹ kekere. Dermatitis tun ti royin lati olubasọrọ pẹlu awọn ọpa ẹhin cactus. (US Department of Agriculture, FoodData Central, 2018) Awọn ijabọ toje ti wa ti idilọwọ ifun ni awọn ẹni-kọọkan ti o jẹ iye nla ti awọn irugbin ti a rii ninu eso naa. (Karym El-Mostafa et al., Ọdun 2014) Beere lọwọ alamọdaju ounjẹ tabi olupese ilera akọkọ ti nopal le pese awọn anfani ailewu.


Awọn ipilẹ ounje


jo

Yunifasiti ti Arizona Ifaagun Iṣọkan. ireti Wilson, MW, Patricia Zilliox. (2019). Prickly pear cactus: ounje ti aginjù. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf

US Department of Agriculture. FoodData Central. (2018). Nopales, jinna, laisi iyọ. Ti gba pada lati fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients

US Department of Agriculture. MyPlate. (2020-2025). Awọn ẹfọ. Ti gba pada lati www.myplate.gov/eat-healthy/vegetables

Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). Betalains, awọn pigments ti o ni ẹda, ni ilera ati awọn arun. Awọn atunyẹwo to ṣe pataki ni imọ-jinlẹ ounjẹ ati ounjẹ, 59 (18), 2949-2978. doi.org/10.1080/10408398.2018.1479830

López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Ipa ti nopal (Opuntia ficus indica) lori glukosi ẹjẹ postprandial, awọn incretins, ati iṣẹ antioxidant ni awọn alaisan Mexico ti o ni àtọgbẹ iru 2 lẹhin lilo awọn ounjẹ aarọ ti o yatọ meji. Iwe akosile ti Ile-ẹkọ giga ti Ounjẹ ati Awọn ounjẹ ounjẹ, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Idawọle ti ara ati ti ounjẹ pẹlu Opuntia ficus-indica (Nopal) ninu Awọn obinrin ti o ni isanraju Ṣe ilọsiwaju Ipo Ilera nipasẹ Atunse Gut Microbiota. Awọn ounjẹ, 14 (5), 1008. doi.org/10.3390/nu14051008

Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Ipa idinku lori esi glycemic postprandial ti nopales ti a ṣafikun si awọn ounjẹ aarọ Ilu Mexico. Itọju àtọgbẹ, 30 (5), 1264-1265. doi.org/10.2337/dc06-2506

Awọn ile-iṣẹ fun Iṣakoso ati Idena Arun. (2022). Fiber: carb ti o ṣe iranlọwọ fun ọ lati ṣakoso àtọgbẹ. Ti gba pada lati www.cdc.gov/diabetes/library/features/role-of-fiber.html

Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). Nopal fiber (Opuntia ficus-indica) ṣe ilọsiwaju awọn aami aiṣan ninu iṣọn ifun inu irritable ni igba kukuru: idanwo iṣakoso ti a sọtọ. Neurogastroenterology ati motility, 33 (2), e13986. doi.org/10.1111/nmo.13986

Awọn ile-iṣẹ Ilera ti Orilẹ-ede (NIH). Office of Dietary awọn afikun. (2024). kalisiomu. Ti gba pada lati ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). Cactus Nopal (Opuntia ficus-indica) gẹgẹbi orisun ti awọn agbo ogun bioactive fun ounjẹ, ilera ati arun. Molecules (Basel, Switzerland), 19 (9), 14879-14901. doi.org/10.3390/molecules190914879

Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Ipa ti cactus pear (Opuntia ficus-indica) lori iwuwo ara ati awọn okunfa eewu ti inu ọkan ati ẹjẹ: atunyẹwo eto ati itupalẹ-meta ti awọn idanwo ile-iwosan laileto. Ounjẹ (Burbank, Los Angeles County, Calif.), 31 (5), 640–646. doi.org/10.1016/j.nut.2014.11.015

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Idawọle ti ara ati ti ounjẹ pẹlu Opuntia ficus-indica (Nopal) ninu Awọn obinrin ti o ni isanraju Ṣe ilọsiwaju Ipo Ilera nipasẹ Atunse Gut Microbiota. Awọn ounjẹ, 14 (5), 1008. doi.org/10.3390/nu14051008

Agbọye Awọn aropo Ẹyin: Ohun ti O Nilo Lati Mọ

Agbọye Awọn aropo Ẹyin: Ohun ti O Nilo Lati Mọ

Njẹ lilo awọn aropo ẹyin tabi awọn iyipada jẹ ailewu fun awọn ẹni-kọọkan pẹlu aleji ẹyin?

Agbọye Awọn aropo Ẹyin: Ohun ti O Nilo Lati Mọ

Awọn aropo ati awọn Iyipada

Olukuluku ko yẹ ki o ro pe boya o wa lailewu ayafi ti wọn ba farabalẹ ka aami naa.

  • Awọn aropo ẹyin le ni awọn ẹyin ninu.
  • Awọn ọja rirọpo ẹyin le jẹ laisi ẹyin.
  • Wa fun awọn ọna miiran ike vegan tabi ẹyin-free lati rii daju pe ko si.

Awọn aropo Le Ni Awọn ẹyin

Awọn aropo ẹyin olomi ni ile itaja itaja awọn ọna ibi ifunwara jẹ lati awọn ẹyin. Gbogbo atẹle wọnyi ni awọn ẹyin ninu ati pe ko ni aabo fun awọn ẹni-kọọkan pẹlu awọn nkan ti ara korira:

  • Awọn aropo ẹyin olomi jeneriki ninu awọn paali
  • Eyin Beaters
  • Powdered ẹyin funfun awọn ọja

Awọn iyipada jẹ Awọn Yiyan Ailewu

  • Awọn ọja rirọpo pataki ti ko ni awọn eyin wa.
  • Wọn ti wa ni ike ajewebe ẹyin aropo.
  • Wọn ti wa ni maa n ta ni powdered fọọmu.
  • Wọn wulo fun yan.
  • Wọn ko le ṣee lo bi rirọpo fun awọn eyin ni awọn ounjẹ bi quiche kan.

Awọn Rirọpo Iṣowo Ọfẹ Ẹyin

Nigbagbogbo ṣayẹwo awọn eroja lori aami ṣaaju rira ọja ti a ta bi aropo tabi rirọpo lati rii daju pe o jẹ ọfẹ patapata.

  • Awọn ọja wọnyi le tun ni soy, ibi ifunwara, tabi awọn aleji ounje miiran ninu.
  • Ajewebe - ko ni awọn ọja ẹranko, eyiti o pẹlu awọn ẹyin ati ibi ifunwara.
  • Ajewebe - le ni awọn ẹyin ninu nitori wọn kii ṣe ẹran ṣugbọn ọja ẹranko.

Aimọ ti Awọn ounjẹ Pẹlu Ẹyin

Ṣe akiyesi awọn ẹyin ti o farapamọ sinu awọn ọja ounjẹ miiran, gẹgẹbi awọn akara, akara, awọn akara oyinbo, awọn nudulu, awọn akara, ati awọn woro irugbin.

  • Ifamisi Allergen Ounjẹ ti ijọba apapọ ati Ofin Idaabobo Olumulo nilo pe gbogbo awọn ọja ounjẹ ti o ni akopọ ti o ni awọn ẹyin bi eroja. gbọdọ ṣe akojọ awọn ẹyin ọrọ lori aami. (US Food & Oògùn ipinfunni. Ọdun 2022)

Awọn eroja miiran ti o tọkasi awọn ẹyin wa ninu ọja pẹlu:

  • Alumọni
  • Globulin
  • Lysozyme
  • lecithin
  • Livetin
  • Vitellin
  • Awọn eroja ti o bẹrẹ pẹlu - ova tabi ovo.

Awọn aami aisan Allergy

Awọn aami aisan le ni: (John W. Tan, Preeti Joshi 2014)

  • Awọn aati awọ ara – hives, sisu, tabi àléfọ.
  • Conjunctivitis inira - nyún, pupa, oju omi.
  • Angioedema – wiwu ti ète, ahọn, tabi oju.
  • Awọn aami aiṣan oju ọna afẹfẹ – mimi, ikọ, tabi imu imu.
  • Awọn aami aiṣan inu inu - ríru, irora inu, igbe gbuuru tabi eebi.
  • Awọn aati to lagbara - gẹgẹbi anafilasisi, le fa ikuna eto ara eniyan pupọ.
  • Anafilasisi jẹ pajawiri ati nilo itọju ilera lẹsẹkẹsẹ.

Itọsọna kan Fun Awọn Ẹhun Ounjẹ, Ifarabalẹ ati Awọn Intolerances


jo

US Food & Oògùn ipinfunni. (2022). Ifamisi Ẹhun Ounjẹ ati Ofin Idaabobo Olumulo (FALCPA). Ti gba pada lati www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa

Tan, JW, & Joshi, P. (2014). Ẹhun aleji: imudojuiwọn. Iwe akosile ti awọn itọju ọmọde ati ilera ọmọde, 50 (1), 11-15. doi.org/10.1111/jpc.12408

Yiyipada ti ogbo nipa ti ara: Awọn anfani ti Acupuncture Kosimetik

Yiyipada ti ogbo nipa ti ara: Awọn anfani ti Acupuncture Kosimetik

Fun awọn ẹni-kọọkan ti o fẹ lati ni ilọsiwaju tabi ṣetọju ilera awọ-ara, le ṣafikun acupuncture ṣe iranlọwọ mu awọ ara dara ati ja ilana ti ogbo?

Yiyipada ti ogbo nipa ti ara: Awọn anfani ti Acupuncture Kosimetik

Acupuncture ikunra

Acupuncture ohun ikunra tẹle ilana acupuncture ibile ti fifi abẹrẹ sii. Idi ni lati yiyipada awọn ami ti ogbo ati ilọsiwaju ilera awọ ara. Nigba miiran a tọka si bi isọdọtun oju oju acupuncture, eyiti o ti lo bi yiyan si awọn oju oju-abẹ ati awọn ilana aṣa miiran. Awọn ijinlẹ akọkọ ti ṣe ayẹwo bi o ṣe le ṣe iranlọwọ lati yọ awọn aaye ọjọ-ori kuro, gbe awọn ipenpeju droopy, ati dinku awọn wrinkles. (Younghee Yun et al., Ọdun 2013)

Bawo ni Acupuncture Ṣiṣẹ

Ni oogun Kannada ti aṣa tabi TCM, acupuncture ti pẹ lati mu iṣan agbara - qi tabi chi - jakejado ara. Agbara yii ni a gbagbọ lati tan kaakiri nipasẹ awọn ipa ọna agbara ti a mọ si awọn meridians. Nigbati awọn iṣoro ilera ba waye, ni ibamu si TCM, awọn idena tabi awọn idena wa ninu sisan.
Awọn acupuncturists le mu pada sisan / sisan ti o dara julọ ati mu ilera dara nipasẹ fifi awọn abẹrẹ sinu awọn acupoints kan pato. (Awọn ile-iṣẹ Ilera ti Orilẹ-ede, 2007)

Acupuncture ikunra

Acupuncture ohun ikunra ni a sọ lati mu ilera awọ ara dara ati ṣiṣẹ bi itọju egboogi-ti ogbo nipasẹ didimu iṣelọpọ ti collagen. Amuaradagba yii jẹ paati pataki ti awọ ara. Layer ti inu ti awọ ara npadanu collagen ati iduroṣinṣin bi ara ṣe n dagba. Sibẹsibẹ, a nilo iwadi siwaju sii lati ṣe atilẹyin ẹtọ pe acupuncture le ṣe igbelaruge iṣelọpọ collagen. Diẹ ninu awọn daba acupuncture ikunra ṣe iranlọwọ fun atunṣe awọ ara nipasẹ imudarasi agbara gbogbogbo ti ara. Iwadi kan rii awọn eniyan kọọkan rii awọn ilọsiwaju lẹhin awọn akoko marun ti acupuncture ikunra oju. (Younghee Yun et al., Ọdun 2013) Sibẹsibẹ, a ṣe iṣeduro pe awọn itọju mẹwa ṣe ni ẹẹkan tabi lẹmeji ni ọsẹ kan fun awọn esi to dara julọ. Lẹhin iyẹn, awọn itọju itọju ni a ṣe ni gbogbo ọsẹ mẹrin si mẹjọ. Ko dabi Botox tabi awọn ohun elo dermal, acupuncture ikunra kii ṣe atunṣe iyara. Idojukọ ni lati ṣẹda awọn ayipada igba pipẹ ninu awọ ara ati ara, eyiti o tumọ si ilọsiwaju:

Nigbati a ba fi awọn abẹrẹ sinu awọ ara, wọn ṣẹda awọn ọgbẹ ti a mọ ni microtraumas rere. Iwosan ti ara ti ara ati awọn agbara atunṣe n mu ṣiṣẹ nigbati o ba ni oye awọn ọgbẹ wọnyi. Awọn punctures wọnyi nmu iṣan-ara ati awọn ọna ṣiṣe ti iṣan ẹjẹ, ti o fi awọn ounjẹ ati atẹgun si awọn sẹẹli awọ-ara, ti n ṣe itọju wọn lati inu jade.

  • Eyi ṣe iranlọwọ paapaa awọ ara ati igbelaruge didan awọ ara.
  • Awọn microtraumas rere tun mu iṣelọpọ ti collagen ṣiṣẹ.
  • Eyi ṣe iranlọwọ fun imudara rirọ, idinku awọn ila ati awọn wrinkles.

miiran

Ọpọlọpọ awọn atunṣe adayeba le ṣe iranlọwọ lati mu ilera awọ ara dara ati pese awọn anfani ti ogbologbo. Ceramides jẹ ohun elo ti o sanra ti a rii nipa ti ara ni ipele oke ti awọ ara ati ohun elo ti a lo ninu awọn ọja itọju awọ. Iwọnyi le daabobo lodi si gbigbẹ ti o ni ibatan ti ogbo ninu awọ ara. (L Di Marzio 2008) Iwadi alakoko ni imọran pe lilo tii funfun si awọ ara le ja ijakadi ti collagen ati elastin - amuaradagba ti o ṣe atilẹyin fun elasticity ara ati idilọwọ sagging). Ẹri tun wa pe awọn nkan adayeba gẹgẹbi epo argan, epo borage, ati buckthorn okun le funni ni awọn anfani tutu ti o le mu awọ ara dara.Tamsyn SA Thring et al., 2009)

Lakoko ti o nilo ẹri siwaju sii ti acupuncture ikunra, iṣakojọpọ acupuncture le ṣe iranlọwọ ṣakoso aapọn ati mu ilera gbogbogbo dara. Awọn ẹni-kọọkan ti o ni imọran acupuncture ikunra yẹ ki o kan si olupese iṣẹ ilera akọkọ wọn lati rii boya o tọ fun wọn.


Imudara Ilera Paapọ: Gbigba Imudaniloju Multidisciplinary ati Itọju


jo

Yun, Y., Kim, S., Kim, M., Kim, K., Park, JS, & Choi, I. (2013). Ipa ti acupuncture ikunra oju lori rirọ oju: aami-ìmọ, ikẹkọ awakọ apa kan. Ibaramu ti o da lori ẹri ati oogun omiiran: eCAM, 2013, 424313. doi.org/10.1155/2013/424313

Ile-iṣẹ Orilẹ-ede fun Ibaramu ati Oogun Yiyan. (2007). Acupuncture: Ọrọ Iṣaaju. Ile-iṣẹ Orilẹ-ede fun Ibaramu ati Oju opo wẹẹbu Oogun Yiyan. choimd.com/downloads/NIH-info-on-acupuncture.pdf

Kuge, H., Mori, H., Tanaka, TH, & Tsuji, R. (2021). Igbẹkẹle ati Wiwulo Iwe Iyẹwo Oju (FCS): Atokọ fun Itẹlọrun Ara-ẹni pẹlu Acupuncture Kosimetik. Awọn oogun (Basel, Switzerland), 8 (4), 18. doi.org/10.3390/oogun8040018

Di Marzio, L., Cinque, B., Cupelli, F., De Simone, C., Cifone, MG, & Giuliani, M. (2008). Alekun ti awọn ipele ceramide awọ-ara ni awọn koko-ọrọ ti ogbo ni atẹle ohun elo agbegbe fun igba diẹ ti sphingomyelinase kokoro arun lati Streptococcus thermophilus. Iwe akọọlẹ agbaye ti immunopathology ati oogun oogun, 21 (1), 137-143. doi.org/10.1177/039463200802100115

Thring, TS, Hili, P., & Naughton, DP (2009). Anti-collagenase, egboogi-elastase ati awọn iṣẹ-egboogi-oxidant ti awọn ayokuro lati awọn ohun ọgbin 21. Ibaramu BMC ati oogun yiyan, 9, 27. doi.org/10.1186/1472-6882-9-27

Mayonnaise: Ṣe Ko Ni ilera gaan?

Mayonnaise: Ṣe Ko Ni ilera gaan?

Fun awọn ẹni-kọọkan ti o fẹ lati jẹ alara lile, ṣe yiyan ati iwọntunwọnsi ṣe mayonnaise jẹ afikun ti nhu ati afikun ounjẹ si ounjẹ carbohydrate-kekere?

Mayonnaise: Ṣe Ko Ni ilera gaan?

Mayonnaise Ounjẹ

Mayonnaise ti wa ni lilo ni orisirisi awọn ilana, pẹlu awọn ounjẹ ipanu, tuna saladi, deviled eyin, ati tartar obe. Nigbagbogbo a ka pe ko ni ilera, nitori pe o sanra pupọ julọ ati, bi abajade, ipon kalori. Awọn kalori ati ọra le ṣe afikun ni kiakia nigbati ko san ifojusi si awọn iwọn ipin.

Ohun ti Se O?

  • O jẹ idapọ ti awọn eroja oriṣiriṣi.
  • O daapọ epo, ẹyin ẹyin, omi ekikan (oje lẹmọọn tabi kikan), ati eweko.
  • Awọn eroja di nipọn, ọra-wara, emulsion yẹ nigbati o ba dapọ laiyara.
  • Bọtini naa wa ninu emulsion, apapọ awọn olomi meji ti yoo jẹ bibẹẹkọ kii ṣe papọ nipa ti ara, eyiti o yi epo omi pada sinu ohun to lagbara.

Imọ

  • Emulsification ṣẹlẹ nigbati ohun emulsifier – awọn ẹyin yolk – dè awọn omi-ife / hydrophilic ati epo-ife / lipophilic irinše.
  • Awọn emulsifier sopọ awọn lẹmọọn oje tabi kikan pẹlu epo ati ki o ko gba laaye Iyapa, producing a idurosinsin emulsion. (Viktoria Olsson et al., Ọdun 2018)
  • Ni mayonnaise ti ile, awọn emulsifiers jẹ pataki lecithin lati inu ẹyin ẹyin ati iru eroja kan ninu eweko.
  • Awọn ami iyasọtọ mayonnaise ti iṣowo nigbagbogbo lo awọn iru emulsifiers ati awọn amuduro miiran.

Health

  • O ni awọn ohun-ini igbega ilera, gẹgẹbi Vitamin E, eyiti o mu ilera ọkan dara si, ati Vitamin K, eyiti o ṣe pataki fun didi ẹjẹ. (USDA, FoodData Central, 2018)
  • O tun le ṣe pẹlu awọn ọra ti ilera bi omega-3 fatty acids, eyiti o ṣetọju ọpọlọ, ọkan, ati ilera awọ ara.
  • O ti wa ni okeene ohun epo ati ga-sanra kalori-ipon condimenti. (HR Mozafari ati al., Ọdun 2017)
  • Sibẹsibẹ, o jẹ pupọ julọ ọra ti ko ni ilọrun, eyiti o jẹ ọra ti o ni ilera.
  • Lati ṣetọju awọn ibi-afẹde ijẹẹmu ni lokan nigbati o yan mayonnaise.
  • Fun awọn ẹni-kọọkan lori ọra-kekere tabi ounjẹ kalori-kekere, iṣakoso ipin jẹ pataki.

epo

  • Fere eyikeyi epo ti o jẹun ni a le lo lati ṣe mayonnaise, ṣiṣe epo jẹ ifosiwewe ti o tobi julọ ninu ilera ohunelo naa.
  • Pupọ julọ awọn ami iṣowo ni a ṣe pẹlu epo soy, eyiti diẹ ninu awọn amoye ounje gbagbọ pe o le jẹ iṣoro nitori awọn ipele giga ti omega-6 ọra.
  • Epo Canola ni akoonu omega-6 kekere ju epo soy lọ.
  • Awọn ẹni-kọọkan ti o ṣe mayonnaise le lo eyikeyi epo, pẹlu olifi tabi epo piha.

Kokoro

  • Ibakcdun nipa awọn kokoro arun wa lati otitọ pe mayonnaise ti ile ni a maa n ṣe pẹlu awọn yolks ẹyin aise.
  • A ṣe mayonnaise ti iṣowo pẹlu awọn eyin pasteurized ati pe a ṣejade ni ọna ti o tọju ailewu.
  • Awọn acids, kikan, tabi oje lẹmọọn le ṣe iranlọwọ lati pa diẹ ninu awọn kokoro arun kuro lati ṣe ibajẹ mayonnaise.
  • Sibẹsibẹ, iwadi kan rii pe mayonnaise ti ile le tun ni awọn kokoro arun salmonella pelu awọn agbo ogun ekikan. (Junli Zhu et al., Ọdun 2012)
  • Nitori eyi, diẹ ninu awọn fẹ lati pasteurize ẹyin kan ni 140 ° F omi fun awọn iṣẹju 3 ṣaaju ṣiṣe mayonnaise.
  • Laibikita iru mayonnaise, awọn itọnisọna ailewu ounje yẹ ki o tẹle nigbagbogbo (Ẹka Iṣẹ-ogbin ti Amẹrika, 2024).
  • Awọn ounjẹ ti o da lori Mayonnaise ko yẹ ki o fi silẹ ni ita firiji fun diẹ ẹ sii ju wakati meji lọ.
  • Mayonnaise iṣowo ti ṣiṣi yẹ ki o wa ni ipamọ ninu firiji lẹhin ṣiṣi ati asonu lẹhin oṣu meji.

Idinku-Ọra Mayonnaise

  • Ọpọlọpọ awọn onjẹja ounjẹ ṣe iṣeduro mayonnaise ti o dinku fun awọn ẹni-kọọkan lori kalori-kekere, ọra-kekere, tabi ounjẹ paṣipaarọ. (Igbimọ Ile-ẹkọ Oogun (AMẸRIKA) lori imuse Awọn ilana Ijẹẹmu, 1991)
  • Lakoko ti o dinku-sanra mayonnaise ni awọn kalori diẹ ati kere si ọra ju mayonnaise deede, ọra naa nigbagbogbo rọpo pẹlu awọn sitashi tabi suga lati mu iwọn ati adun dara sii.
  • Fun awọn ẹni-kọọkan ti n wo awọn carbohydrates tabi suga ninu ounjẹ wọn, ṣayẹwo aami ijẹẹmu ati awọn eroja ṣaaju ṣiṣe ipinnu lori mayonnaise ọtun.

Ara Ni Iwontunwonsi: Chiropractic, Amọdaju, ati Ounjẹ


jo

Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). Ipa ti Emulsion kikankikan lori Ti a ti yan Sensory ati Instrumental Texture Properties of Full-Fat Mayonnaise. Awọn ounjẹ (Basel, Switzerland), 7 (1), 9. doi.org/10.3390/ foods7010009

USDA, FoodData Central. (2018). Wíwọ Mayonnaise, ko si idaabobo awọ. Ti gba pada lati fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). Iṣapeye ọra-kekere ati iṣelọpọ mayonnaise kekere idaabobo nipasẹ apẹrẹ akojọpọ aarin. Iwe akọọlẹ ti imọ-jinlẹ ounjẹ ati imọ-ẹrọ, 54 (3), 591-600. doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Iwalaaye ti Salmonella ni mayonnaise ti ara ile ati awọn ojutu acid bi o ti ni ipa nipasẹ iru acidulant ati awọn olutọju. Iwe akosile ti aabo ounje, 75 (3), 465-471. doi.org/10.4315/0362-028X.JFP-11-373

United States Department of Agriculture. Ounje Aabo ati Ayewo Service. (2024). Jeki Ounje Ailewu! Awọn ipilẹ Aabo Ounje. Ti gba pada lati www.fsis.usda.gov/fsis-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Institute of Medicine (US). Igbimọ lori imuse Awọn Itọsọna Ounjẹ., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Imudara ounjẹ Amẹrika ati ilera: lati awọn iṣeduro si iṣe: ijabọ ti Igbimọ lori imuse Awọn ilana Ijẹunjẹ, Igbimọ Ounjẹ ati Ounjẹ, Institute of Medicine. National Academy Tẹ. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/