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Daaweynta Isku-dhafan

Kooxda Daawada Shaqeysa ee Rugta dhabarka. Dawaynta shaqayntu waa horumar ku-dhaqanka daawaynta oo si fiican wax uga qabanaysa baahiyaha daryeelka caafimaad ee qarniga 21-aad. Markaad u beddesho diiradda dhaqameed ee ku-meel-gaadhka ah ee ku-meel-gaadhka ah ee ku-dhaqanka caafimaadka si loo habeeyo hab bukaan-jileec ah, daawadu waxay khusaysaa qofka oo dhan, ma aha oo kaliya calaamado gooni-gooni ah.

Dhakhaatiirtu waxay waqti la qaataan bukaannadooda, dhageysiga taariikhdooda waxayna eegayaan isdhexgalka ka dhexeeya hidde-sideyaasha, deegaanka, iyo arrimaha qaab nololeedka kuwaas oo saameyn kara caafimaadka muddada dheer iyo kakan, cudur dabadheeraad ah. Sidan, daawadu waxay taageertaa muujinta gaarka ah ee caafimaadka iyo firfircoonida shaqsi kasta.

Beddelidda diiradda cudurka udub dhexaad u ah dhaqanka caafimaadka habkan udub dhexaad u ah bukaan-socodka, dhakhaatiirteenu waxay awoodaan inay taageeraan habka bogsashada iyagoo eegaya caafimaadka iyo jirrooyinka qayb ka mid ah wareegga kaas oo dhammaan qaybaha nidaamka noolaha bini'aadamka ay si firfircoon ula falgalaan deegaanka. . Habkani waxa uu caawiyaa in la raadiyo oo la garto hidda-wadaha, qaab nololeedka, iyo arrimaha deegaanka ee laga yaabo inay caafimaadka qofka ka beddelaan jirrada una beddelaan fayoobid.


The Best Pancakes: The Nutrition Information You Need to Know

The Best Pancakes: The Nutrition Information You Need to Know

For individuals wanting to eat pancakes regularly, are there ways to increase pancake nutrition and lower the calorie and carb counts so they can be included in a balanced diet?

The Best Pancakes: The Nutrition Information You Need to Know

Pancake Nutrition

This high-carbohydrate meal can provide enough energy to fuel a day’s physical activity.

Nafaqada

The following nutrition information is provided for:

  1. Kalori - 430.8
  2. Dufan - 18.77g
  3. Sodium - 693.9mg
  4. Carbohydrates - 55.9 g;
  5. Fiber – .75g
  6. Sonkorta - 8.6 g
  7. Protein - 8.64 g;

Pancakes made with whole-wheat flour offer more fiber and protein. The following is nutrition info for two or three whole-wheat pancakes (150g) made from a mix. (Child Nutrition Recipe Box. 2023)

  1. Kalori - 348
  2. Dufan - 15g
  3. Sodium - 594mg
  4. Carbohydrates - 45 g;
  5. Fiber - 6 g
  6. Sonkorta - 6 g
  7. Protein - 12 g;

Karbo

Pancakes will increase carbohydrate intake. The body uses carbohydrates as a primary fuel source, making them an important nutrient. However, most nutritionists suggest that individuals get their daily carbohydrates from nutrient-dense sources. Pancakes typically don’t fall into this category. White flour pancakes do not provide much fiber, and around 60 grams of carbohydrates are consumed in this meal. Substituting whole-wheat flour changes the amount to around 6g of fiber or 20% of the daily recommended value.

Fat

Pancakes can include dairy and eggs and are topped with butter that contributes a significant amount of fat. Pancake mix may contain trans fat. Some brands include partially hydrogenated oils. Health experts recommend that individuals limit or completely avoid foods containing trans fat. If the label ingredient list contains partially hydrogenated ingredients, it is recommended to avoid it. (MedlinePlus 2022)

protein

Pancakes may provide some protein, which varies based on the type of flour used. Some brands add protein powder to increase intake.

Fiitamiinada iyo Macdanta

Pancakes and ready mixes are generally made from enriched flour. Enriched foods are those that have had nutrients added during the manufacturing process. In most cases, the nutrients, vitamins, and minerals are stripped away, and then some are added back in during processing. Constantly eating enriched bread products limits diet-friendly fiber and nutrients. The enriched flour in pancakes and added sugar and syrup raise blood sugar levels rapidly and then generate hunger shortly afterward.​

calories

Total nutrition numbers also depend on serving size. The numbers on the label only apply to a single serving which is just two medium pancakes. Many individuals consume 3-4 medium pancakes and double the amount of butter and syrup as well. This can add up to more than 1,000 calories.

Faa'iidooyinka

Whole-wheat pancakes made with whole-grain flour are more nutritious than pancakes made with white flour and can be a delicious way to eat more whole grains. They can be topped with berries or other fruits for added fiber and nutrients.

dheefshiidka

Whole-wheat pancakes made with whole-grain flour provide significant fiber for healthy digestion. Fiber helps with waste evacuation and has prebiotic compounds that fuel beneficial gut bacteria. (Joanne Slavin. 2013)

Improves Hunger Satisfaction

Whole-grain pancakes taste heartier and include fiber that keeps the body fuller longer than pancakes made with faster-digesting refined flour.

Decreases Risk of Heart Disease

A review of studies examining whole grain consumption and heart disease found that eating whole grains was associated with a reduced risk of heart disease. (Dagfinn Aune, et al., 2016)

Reduces Risk of Obesity

Research suggests that whole grain intake reduces the risk of obesity and could help individuals maintain a stable weight. (Katrina R. Kissock et al., 2021) The fiber will also help keep the fuller longer after the meal.

Helps Prevent Birth Defects

Bur dhan oo sarreen ah is fortified with folic acid, an important B vitamin during pregnancy. Folic acid decreases the risk of neural tube defects, which can affect the development of the brain or spine. (Xarumaha Xakamaynta iyo Kahortagga Cudurrada. 2022)

Isbadalka

Nutrients for regular pancakes will vary based on the size.

One made-from-scratch small pancake – 3″ across provides:

  • 30 kalori
  • 1 garaam oo borotiin ah
  • 5 garaam oo karbohaydrayt ah
  • 0 garaam oo fiber ah
  • 1 gram of sugar

One made-from-scratch medium pancake – 5″ across provides:

  • 93 kalori
  • 2 grams ee borotiinka
  • 15 garaam oo karbohaydrayt ah
  • 0 garaam oo fiber ah
  • 2 garaam oo sonkor ah

One made-from-scratch large pancake – 7″ across provides:

  • 186 kalori
  • 4 grams ee borotiinka
  • 30 garaam oo karbohaydrayt ah
  • 1 gram of fiber
  • 5 garaam oo sonkor ah

Making Pancakes

If pancakes are part of a weekly meal plan, try to keep them lower in sugar, fat, and calories.

  1. Make pancakes from scratch without the mix to avoid any trans fats.
  2. Use whole wheat flour to get fiber to increase hunger satisfaction.
  3. Instead of frying the pancakes in oil or butter, use a quality non-stick pan to reduce fat intake.
  4. Use syrup with no sugar.
  5. Top the pancakes with blueberries, raspberries, or strawberries.

Cunista Xaqa si aad u Wanaagsanaato


tixraacyada

USDA Food Data Central. (2019). Pancakes, plain, prepared from recipe.

USDA FoodData Central. (2019). Butter, without salt.

USDA FoodData Central. (2019). Syrups, table blends, pancake.

Child Nutrition Recipe Box. (2023). Pancakes – USDA recipe for schools.

MedlinePlus. (2022). Facts about trans fat.

Slavin J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435. doi.org/10.3390/nu5041417

Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., Tonstad, S., Vatten, L. J., Riboli, E., & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical research ed.), 353, i2716. doi.org/10.1136/bmj.i2716

Kissock, K. R., Neale, E. P., & Beck, E. J. (2021). Whole Grain Food Definition Effects on Determining Associations of Whole Grain Intake and Body Weight Changes: A Systematic Review. Advances in nutrition (Bethesda, Md.), 12(3), 693–707. doi.org/10.1093/advances/nmaa122

Xarumaha Xakamaynta iyo Kahortagga Cudurrada. (2022). Folic acid.

Xaqiiqooyinka Nafaqada ee Turkiga: Hagaha Dhamaystiran

Xaqiiqooyinka Nafaqada ee Turkiga: Hagaha Dhamaystiran

Shakhsiyaadka daawanaya cuntadooda inta lagu jiro fasaxa Thanksgivingka, ogaanshaha qiimaha nafaqeynta ee turkigu ma caawin karaa ilaalinta caafimaadka cuntada?

Xaqiiqooyinka Nafaqada ee Turkiga: Hagaha Dhamaystiran

Nafaqada iyo Faa'iidooyinka

Turkiga inta yar ee la warshadeeyay wuxuu noqon karaa il faa'iido leh oo borotiinno, fiitamiinno, iyo macdan ah. Si kastaba ha ahaatee, turkiga la warshadeeyay waxaa ku badan sokor, dufan aan caafimaad qabin, iyo sodium.

Nafaqada

Macluumaadka nafaqada ee lugta turkiga la dubay ee maqaarka leh - 3 wiqiyadood - 85g. (Waaxda Beeraha ee Maraykanka. 2018)

  • Kalori - 177
  • Dufan - 8.4
  • Sodium - 65.4mg
  • Carbohydrates - 0 g;
  • Fiber - 0 g
  • Sonkorta - 0 g
  • Protein - 23.7 g;

Karbo

  • Turkiga kuma jiraan wax karbohaydrayt ah.
  • Hilibka qado deli qaar ka mid ah waxaa ku jira karbohaydrayt sida turkiga waa la rooti, ​​la miiray, ama lagu dahaadhay maraqa ay ku jirto sonkor ama lagu daray inta lagu jiro habaynta.
  • Doorashada cusub waxay wax weyn ka bedeli kartaa waxa ku jira sonkorta.

Subagga

  • Dufanka badankiisu wuxuu ka yimaadaa maqaarka.
  • Turkigu guud ahaan waxa uu leeyahay qaybo siman oo ah dufan dheregsan, mid la wada siman yahay, iyo dufan badan.
  • Maqaarka oo la saaro iyo karinta iyada oo aan lagu darin dufanku waxay si weyn u yaraynaysaa wadarta dufanka.

protein

  • Turkigu waa il heer sare ah oo borotiin ah oo dhamaystiran, oo leh ku dhawaad ​​​​24 garaam oo adeeg 3-ounce ah.
  • Goynta jilicsan, sida naaska turkiga ee aan maqaarka lahayn, waxay leeyihiin borotiin badan.

Fiitamiinada iyo Macdanta

  • Waxay bixisaa fitamiin B12, calcium, folate, iron, magnesium, fosfooraska, potassium, iyo selenium.
  • Hilibka madow wuxuu ka sarreeyaa birta hilibka cad.

Gargaarka Caafimaadka

Waxay taageertaa haynta murqaha

  • Sarcopenia, ama murqaha luminta, waxay badanaa keentaa daciifnimo dadka waayeelka ah.
  • Helitaanka borotiin ku filan cunto kasta waxay lagama maarmaan u tahay dadka waaweyn ee waaweyn si ay u ilaaliyaan cufnaanta murqaha iyo dhaqdhaqaaqa jirka.
  • Turkigu wuxuu kaa caawin karaa inuu buuxiyo tilmaamaha soo jeedinaya isticmaalka hilibka caatada ah 4-5 jeer usbuucii si loo ilaaliyo caafimaadka muruqa ee gabowga. (Anna Maria Martin, iyo al., 2017)

Waxa ay yaraynaysaa Diverticulitis Flare-Ups

Diverticulitis waa barar ku dhaca xiidmaha. Qodobbada cuntada ee saameeya halista diverticulitis waxaa ka mid ah:

  • Qaadashada fiber-ka - waxay hoos u dhigtaa khatarta.
  • Qaadashada hilibka cas ee la habeeyey - waxay kordhisaa khatarta.
  • Qaadashada hilibka cas ee leh dufanka guud - waxay kordhisaa khatarta.
  1. Cilmi-baarayaashu waxay baaris ku sameeyeen 253 rag ah oo qaba diverticulitis waxayna go'aamiyeen in hal xabbo oo hilib cas ah lagu beddelo hilib digaag ama kalluun ay hoos u dhigto khatarta diverticulitis 20%. (Yin Cao et al., 2018)
  2. Xaddidaadda daraasadda ayaa ah in cunista hilibka lagu diiwaangeliyay ragga oo keliya, qaadashada ayaa ahayd mid iskeed u sheegtay, iyo qaddarka la cunay ee qayb kasta oo cunto ah lama diiwaangelin.
  3. Waxay noqon kartaa beddel waxtar leh qof kasta oo halis ugu jira diverticulitis.

Waxay ka hortagtaa dhiig-yarida

  • Turkigu waxa uu bixiyaa nafaqo ay u baahan yihiin unugyada dhiigu.
  • Waxay bixisaa birta heme, si sahlan loo nuugo inta lagu jiro dheefshiidka, si looga hortago dhiig-yaraanta birta. (Machadyada Caafimaadka Qaranka. 2023)
  • Turkiga waxa kale oo ku jira folate iyo vitamin B12, kuwaas oo looga baahan yahay samaynta iyo shaqada saxda ah ee unugyada dhiigga cas.
  • Isticmaalka joogtada ah ee turkiga ayaa kaa caawin kara sii wadida unugyada dhiiga ee caafimaadka qaba.

Waxay taageertaa caafimaadka wadnaha

  • Turkigu waa beddelka caatada ah ee hilibka kale ee sodium-yar, gaar ahaan haddii maqaarka laga saaro oo la kariyo cusub.
  • Turkigu waxa kale oo uu ku badan yahay amino acid arginine.
  • Arginine waxa ay kaa caawin kartaa in xididadu furmaan oo nastaan ​​si ay horudhac u noqdaan nitric oxide. (Patrick J. Skerrett, 2012)

Xasaasiyad

Xasaasiyadda hilibka waxay ku dhici kartaa da' kasta. Xasaasiyadda turkiga waa suurtagal waxaana laga yaabaa inay la xiriirto xasaasiyadda noocyada kale ee digaaga iyo hilibka cas. Calaamadaha waxaa ka mid noqon kara:Kulliyadda Maraykanka ee Xasaasiyadda, Neefta & Immunology. 2019)

  • Matagid
  • Shuban
  • Xiiqda
  • Neefsasho gaabis ah
  • Qufac soo noqnoqda
  • Barar
  • Anaphylaxis

Kaydinta iyo Badbaadada

Diyaarinta

  • USDA waxay ku talinaysaa 1 rodol qof kasta.
  • Taas macnaheedu waa qoys shan ka kooban waxay u baahan yihiin turki 5-rodol ah, koox ka kooban 12 iyo 12 rodol. (Waaxda Beeraha ee Maraykanka. 2015)
  • Hilib cusub ku hay qaboojiyaha ilaa inta aad diyaar u tahay inaad wax karsato.
  • Turkiga hore ee barafaysan ee lagu calaamadeeyay USDA ama calaamada gobolka ee baadhista ayaa lagu diyaariyay xaalado ammaan ah oo la xakameeyey.
  • Si toos ah uga kari turkiga barafaysan ee hore loo sii barafeeyay halkii aad marka hore dhalaali lahayd. (Waaxda Beeraha ee Maraykanka. 2015)
  1. Siyaabo nabdoon oo loo dhalaaliyo turkiga barafaysan: qaboojiyaha, biyo qabow, ama foornada microwave-ka.
  2. Waa in la dhalaaliyaa wakhti go'an iyadoo la isticmaalayo hagitaan ku salaysan miisaanka.
  3. Waxay u baahan tahay in lagu kariyo heerkul gudaha ah oo ah 165 darajo Fahrenheit.
  4. Turkiga la kariyey wuxuu u baahan yahay in la qaboojiyo 1-2 saacadood ka dib karinta oo la isticmaalo 3-4 maalmood gudahood.
  5. Hadhaaga Turkiga ee ku kaydsan qaboojiyaha waa in la cunaa 2-6 bilood gudahood.

Cunista Xaqa si aad u Wanaagsanaato


tixraacyada

Waaxda Beeraha ee Maraykanka. FoodData dhexe. (2018). Turkiga, dhammaan noocyada, lugaha, hilibka iyo maqaarka, la kariyey, dubay.

Martin, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Jimicsiga iyo qaadashada borotiinka: Habka Isku-dhafka ah ee ka dhanka ah Sarcopenia. Cilmi-baarista caalamiga ah ee BioMed, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Qaadashada hilibka iyo halista diverticulitis ee ragga. Gut, 67 (3), 466-472. doi.org/10.1136/gutjnl-2016-313082

Machadyada Qaranka ee Caafimaadka, Xafiiska Kaabayaasha Cuntada. (2023). Birta: Xaashida Xaqiiqda ee Xirfadlayaasha Caafimaadka.

Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkiga: Saldhig Caafimaad qaba oo Cuntooyinka Fasaxa ah.

Kulliyadda Maraykanka ee Xasaasiyadda, Neefta & Immunology. (2019). Xasaasiyadda Hilibka.

Waaxda Beeraha ee Maraykanka. (2015). Aan la hadalno Turkiga - Hagaha Macaamilka ee si ammaan ah loogu dubayo Turkiga.

Acupuncture: Daaweyn kaduwan oo loogu talagalay Xasaasiyadda

Acupuncture: Daaweyn kaduwan oo loogu talagalay Xasaasiyadda

Shakhsiyaadka qaba xasaasiyadda, isticmaalka acupuncture ma kaa caawin karaa yaraynta iyo maareynta calaamadaha?

Acupuncture: Daaweyn kaduwan oo loogu talagalay Xasaasiyadda

Acupuncture waxay kaa caawin kartaa Xasaasiyadda

Acupuncture waxay noqonaysaa daaweyn kale oo la ixtiraamo oo loogu talagalay arrimo caafimaad oo kala duwan, laga bilaabo walaaca ilaa fibromyalgia ilaa miisaan lumis. Waxaa jira caddayn ah in acupuncture ay ka caawin karto xasaasiyadda iyada oo la yareeyo calaamadaha iyo hagaajinta tayada nolosha. (Shaoyan Feng, iyo al., 2015) Akademiyada Maraykanka ee Otolaryngology-Madax iyo Aasaaska Qalliinka Qoorta waxay ku talinaysaa dhakhaatiirtu inay siiyaan acupuncture bukaanada raadinaya daawaynta aan dawooyinka ahayn ee xajiintahooda ama u gudbiyaan acupuncturist. (Michael D. Seidman, iyo al., 2015)

Irbadaha

Acupuncture waa dawo dhaqameed Shiinees ah / dhaqanka TCM kaas oo cirbadaha aadka u khafiifka ah la geliyo jirka meelo gaar ah, abuurista shabakad dariiqooyin tamar ah oo loo yaqaan meridians.

  • Dariiqyadani waxay wareegaan tamarta nolosha muhiimka ah/chi ama qi.
  • Mid kasta oo meridian ah waxa uu ku xidhan yahay nidaam jidheed oo kala duwan.
  • Irbado ayaa la dhigayaa si loo beegsado xubnaha la xiriira xaaladda la daweynayo.
  1. Acupuncture waxay kaa caawin kartaa xasaasiyadda iyadoo la beegsanayo dhowr meridians, oo ay ku jiraan sambabada, mindhicirka, caloosha, iyo beeryarada. Meerisyadan waxaa la rumeysan yahay inay wareegaan tamarta nolosha difaaca ama nooc ka mid ah tamarta difaaca.
  2. Kobcinta tamarta difaaca ama yaraanta waxay keeni kartaa calaamadaha xasaasiyadda sida barar, indho-biyood, sanka oo dareera, hindhiso, canbaar xasaasiyadeed, iyo indho beel. (Bettina Hauswald, Yury M. Yarin. 2014)
  3. Ujeedadu waa in la kiciyo dhibcaha si loo soo celiyo dheelitirka tamarta iyo nafisinta calaamadaha.

Aragtiyo Cilmiyeed

  • Hal aragti ayaa ah cirbadaha si toos ah ugu shaqeeyaan fiilooyinka dareemayaasha, saameynaya fariimaha maskaxda ama habka dareenka iskood u shaqeysta iyo gudbinta calaamadaha gudaha jirka, oo ay ku jiraan habka difaaca jirka. (Tony Y. Chon, Mark C. Lee. 2013)
  • Mid kale ayaa ah cirbadaha saameynaya hawlaha unugyada qaarkood, gaar ahaan gaadiidka, burburka, iyo nadiifinta dhexdhexaadiyeyaasha noolaha.
  • Isku darka falalkaan waxaa loo maleynayaa inay yareeyaan xaaladaha bararka sida xasaasiyadda rhinitis - qandhada cawska, kaas oo sanka gudihiisa uu bararayo oo barara ka dib marka la neefsado xasaasiyad. (Bettina Hauswald, Yury M. Yarin. 2014)

Dib-u-eegis 2015 ah ayaa lagu soo gabagabeeyey in ay jireen tijaabooyin la kantaroolay oo tayo sare leh oo muujinaya waxtarka acupuncture ee daaweynta rhinitis xasaasiyadda xilliyeed iyo sannadlaha ah. Daraasado yaryar ayaa muujiyay qaar ka mid ah faa'iidooyinka hordhaca ah ee acupuncture marka la barbar dhigo antihistamines, laakiin cilmi-baaris dheeraad ah ayaa loo baahan yahay. (Malcolm B. Taw, iyo al., 2015)

Daawaynta Xasaasiyadda

  • Shakhsiyaadka qaarkood ee doorta acupuncture waxay raadinayaan beddelka daaweynta caadiga ah sida dawooyinka, buufinta sanka, iyo daweynta difaaca jirka.
  • Kuwo kale waxay raadinayaan siyaabo lagu wanaajiyo waxtarka daawooyinka hore loo qaatay, sida antihistamines ama buufinta sanka, ama soo gaabin inta ama inta jeer ee loo baahan yahay.
  • Daawaynta ugu horreysa waxay badanaa ku lug leedahay ballamo toddobaadle ah ama laba jeer toddobaadle ah dhowr toddobaad ama bilo, iyadoo ku xiran darnaanta calaamadaha.
  • Tan waxa ku xigi kara daawaynta sanadlaha ah ama hadba sida loo baahdo. (Akademiyada Maraykanka ee Acupuncture. 2020)
  1. Inta badan gobolada waxay u baahan yihiin shati, shahaado, ama diiwaangelin si ay ugu dhaqmaan acupuncture, laakiin kuwani way ku kala duwan yihiin gobol ilaa gobol.
  2. Talo soo jeedinta waxaa loogu talagalay takhtarka shahaado ka helay Guddiga Shahaadada Qaranka ee Acupuncture iyo Oriental Medicine.
  3. Dhakhtar caafimaad oo bixiya acupuncture.
  4. The Akademiyada Maraykanka ee Acupuncture waxa uu haystaa liiska acupuncturists oo waliba ah dhakhaatiir caafimaad.

Cirbadaha acupuncture ee aan si khaldan loo maamulin waxay sababi karaan waxyeelooyin halis ah oo u dhexeeya caabuqyada, xubnaha daloola, sambabada oo burburay, iyo dhaawaca habdhiska dhexe ee neerfayaasha. (Xarunta Qaranka ee Caafimaadka Dhameystirka iyo Isku-dhafka. 2022Kahor intaadan isku dayin acupuncture, la tasho bixiyahaaga daryeelka caafimaadka aasaasiga ah, xasaasiyadda, ama khabiirka daawada isku dhafka ah si aad u hubiso inay tahay ikhtiyaar badbaado leh oo la heli karo iyo habka ugu wanaagsan ee lagu dhexgelin karo guud ahaan xasaasiyadda daryeel.


La-dagaalanka bararka si dabiici ah


tixraacyada

Feng, S., Han, M., Fan, Y., Yang, G., Liao, Z., Liao, W., & Li, H. (2015). Acupuncture ee daaweynta rhinitis-ka xasaasiyadda: dib-u-eegis nidaamsan iyo falanqayn-mete. Joornaalka Maraykanka ee rhinology & xasaasiyad, 29(1), 57-62. doi.org/10.2500/ajra.2015.29.4116

Seidman, MD, Gurgel, RK, Lin, SY, Schwartz, SR, Baroody, FM, Bonner, JR, Dawson, DE, Dykewicz, MS, Hackell, JM, Han, JK, Ishman, SL, Krouse, HJ, Malekzadeh, S., Mims, JW, Omole, FS, Reddy, WD, Wallace, DV, Walsh, SA, Warren, BE, Wilson, MN, … Kooxda Horumarinta Otolaryngology Guideline. AAO-HNSF (2015). Tilmaanta waxqabadka bukaan-socodka: Xasaasiyadda rhinitis. Otolaryngology-Qaliinka madaxa iyo qoorta: joornaalka rasmiga ah ee Akademiyada Maraykanka ee Otolaryngology-Qaliinka Madaxa iyo Qoorta, 152(1 Suppl), S1-S43. doi.org/10.1177/0194599814561600

Hauswald, B., & Yarin, YM (2014). Acupuncture ee rhinitis-ka xasaasiyadda: Dib-u-eegis-yar. Allergo journal international, 23(4), 115–119. doi.org/10.1007/s40629-014-0015-3

Chon, TY, & Lee, MC (2013). Acupuncture. Dacwadaha Mayo Clinic, 88(10), 1141-1146. doi.org/10.1016/j.mayocp.2013.06.009

Taw, MB, Reddy, WD, Omole, FS, & Seidman, MD (2015). Acupuncture iyo rhinitis xasaasiyadeed. Fikradda hadda jirta ee otolaryngology & qalliinka madaxa iyo qoorta, 23(3), 216-220. doi.org/10.1097/MOO.0000000000000161

Akademiyada Maraykanka ee Acupuncture. (2020). Acupuncture iyo Xasaasiyadda Xilliga.

Xarunta Qaranka ee Caafimaadka Dhameystirka iyo Isku-dhafka. (2022). Acupuncture: waxaad u baahan tahay inaad ogaato.

Xanuunada dheefshiidka ee shaqeeya: waxa aad u baahan tahay inaad ogaato

Xanuunada dheefshiidka ee shaqeeya: waxa aad u baahan tahay inaad ogaato

Shakhsiyaadka qaba dhibaatooyinka dheefshiidka ee aan la ogaan karin waxay la kulmi karaan cillado shaqo oo dheefshiidka ah. Ma laga yaabaa in fahamka noocyada ay gacan ka geystaan ​​sameynta qorshooyin daaweyn oo waxtar leh?

Xanuunada dheefshiidka ee shaqeeya: waxa aad u baahan tahay inaad ogaato

Xanuunada dheefshiidka ee shaqeeya

Xanuunada caloosha iyo mindhicirka oo shaqaynaya, ama FGDs, waa cillado hab-dhiska dheefshiidka kaas oo joogitaanka qaab-dhismeedka ama unugyada aan caadiga ahayn aysan sharxi karin calaamadaha. Cilladaha caloosha iyo mindhicirka ee shaqeeya ayaa ka maqan biomarkers oo la aqoonsan karo waxaana lagu baaro calaamadaha. (Christopher J. Black, iyo al., 2020)

Shuruudaha Rome

FGD-yadu waxay adeegsadeen ogaanshaha ka-saarista, taasoo la macno ah in la baari karo oo keliya ka dib marka cudurka dabiiciga ah/la aqoonsan karo meesha laga saaro. Si kastaba ha noqotee, 1988, koox cilmi-baarayaal ah iyo bixiyeyaasha daryeelka caafimaadka ayaa kulmay si ay u dejiyaan shuruudo adag oo lagu ogaanayo noocyada kala duwan ee FGDs. Shuruudaha waxaa loo yaqaannaa shuruudaha Rome. (Max J. Schmulson, Douglas A. Drossman. 2017)

FGDs

Liis dhamaystiran sida lagu qeexay shuruudaha Rome IIIAmi D. Sperber iyo al., 2021)

Xanuunada hunguriga ee shaqaynaaya

  • Qalbi-jeex oo shaqaynaya
  • Xanuunka laabta oo shaqeynaya ayaa la rumeysan yahay inuu ka yimid hunguriga
  • dysphagia functional
  • Globus

Xanuunada Gastroduodenal ee shaqeeya

  • Jeex-jeexid xad dhaaf ah oo aan la cayimin
  • dyspepsia functional - waxaa ka mid ah cidhiidhiga postprandial stress syndrome iyo xanuunka epigastric.
  • Lallabo idiopathic oo daba-dheer
  • Aerophagia
  • matag shaqaynaya
  • Cudurka matagga wareegga ah
  • Rumination syndrome ee dadka waaweyn

Xanuunada mindhicirka oo shaqaynaya

  • Cudurka mindhicirka xanaaqa - IBS
  • Calool istaagid shaqaynaysa
  • Shuban shaqaynaya
  • Xanuunka mindhicirka shaqaynta ee aan la cayimin

Xanuunka Xanuunka caloosha ee shaqeeya

  • Calool xanuun oo shaqeynaya - FAP

Xameetida shaqeyneysa iyo sphincter of Oddi Disorders

  • Xanuunka xameetida oo shaqaynaysa
  • biliary Sphincter ee xanuunka Oddi
  • Sfincter Pancreatic functional of Oddi disorder

Xanuunada Anorectal ee shaqaynaya

  • Saxarada oo shaqaynaysa
  • Xanuunka Anorectal Functional - waxaa ka mid ah proctalgia raaga, Levator ani syndrome, xanuunka anorectal ee aan la cayimin, iyo proctalgia fugax.
  • Qalalaasaha saxarada ee shaqeynaya - waxaa ka mid ah saxarada dyssynergic iyo saxaro ku filan oo aan ku filneyn.

Carruurnimada Shaqaysa Xanuunada GI

Ilmo yar/Sare (Jeffrey S. Hyams iyo al., 2016)

  • Ilmo dhasha
  • Calool istaagid shaqaynaysa
  • Shuban shaqaynaya
  • Cudurka matagga wareegga ah
  • Dib -u -kicinta dhallaanka
  • Dhallaanka rumination syndrome
  • dyschezia dhallaanka

Xanuunada GI ee shaqaynaaya caruurnimada:

Cunuga/Dhallinyarada

  • Matagga iyo Aerophagia - cilladda matagga wareegga wareegga, cilladda qaan-gaarka ee qaangaarka, iyo aerophagia
  • Xanuunka Xanuunka Laxidhiidha Xanuunka Shaqada ee GI waxaa ka mid ah:
  1. dyspepsia functional
  2. IBS
  3. Dhanjafka caloosha
  4. Xanuunka caloosha oo shaqeeya ee caruurnimada
  5. Xanuunka xanuunka caloosha oo shaqaynaya ee caruurnimada
  • Calool istaag - calool istaag shaqo
  • Celcelis la'aanta - saxarada oo aan fiicneyn

Cilad-

Inkasta oo shuruudaha Rome ay oggolaadaan ogaanshaha FGD-yada inay noqdaan kuwo ku salaysan calaamadaha, bixiyaha xanaanada caafimaadka ayaa laga yaabaa inuu weli sameeyo baaritaannada ogaanshaha caadiga ah si uu meesha uga saaro cudurrada kale ama uu raadiyo dhibaatooyinka qaabdhismeedka ee ka dhasha calaamadaha.

Daaweynta

Inkasta oo aan la arki karin calaamadaha cudur ama dhibaatooyinka qaabdhismeedka laga yaabo in lagu garto inay sababaan calaamadaha, macnaheedu maaha inaysan ahayn la daweyn karo oo la maarayn karo. Shakhsiyaadka ka shakiya inay qabaan ama laga helay xanuunka caloosha iyo mindhicirka oo shaqaynaya, waxay noqon doontaa lama huraan inay kala shaqeeyaan bixiyaha xanaanada caafimaadka qorshaha daaweynta shaqada. Ikhtiyaarada daawaynta waxaa ka mid noqon kara:Asma Fikree, Peter Byrne. 2021)

  • Daawaynta jirka
  • Dib u habeynta nafaqada iyo cuntada
  • Maaraynta walwalka
  • Daaweynta maskaxda
  • Dawo
  • biofeedback

Cunista saxda ah si aad u fiicnaato


tixraacyada

Black, CJ, Drossman, DA, Talley, NJ, Ruddy, J., & Ford, AC (2020). Xanuunada caloosha iyo mindhicirka oo shaqaynaya: horumarka xagga fahamka iyo maaraynta. Lancet (London, England), 396(10263), 1664-1674. doi.org/10.1016/S0140-6736(20)32115-2

Schmulson, MJ, & Drossman, DA (2017). Maxaa Ka Cusub Rome IV. Joornaalka neurogastroenterology iyo dhaqdhaqaaqa, 23(2), 151-163. doi.org/10.5056/jnm16214

Sperber, AD, Bangdiwala, SI, Drossman, DA, Ghoshal, UC, Simren, M., Tack, J., Whitehead, WE, Dumitrascu, DL, Fang, X., Fukudo, S., Kellow, J., Okeke , E., Quigley, EMM, Schmulson, M., Whorwell, P., Archampong, T., Adibi, P., Andresen, V., Benninga, MA, Bonaz, B., … Palsson, OS (2021). Baahitaanka Adduunka oo dhan iyo Culayska Shaqooyinka Xanuunka caloosha iyo mindhicirka, Natiijooyinka Daraasadda Caalamiga ah ee Aasaaska Rome. Gastroenterology, 160 (1), 99-114.e3. doi.org/10.1053/j.gastro.2020.04.014

Hyams, JS, Di Lorenzo, C., Saps, M., Shulman, RJ, Staiano, A., & van Tilburg, M. (2016). Xanuunada Shaqada: Carruurta iyo Dhallinta Gastroenterology, S0016-5085(16)00181-5. Horumarinta internetka. doi.org/10.1053/j.gastro.2016.02.015

Fikree, A., & Byrne, P. (2021). Maareynta cilladaha dheefshiidka ee shaqeynaya. Daawooyinka kiliinikada (London, England), 21(1), 44-52. doi.org/10.7861/clinmed.2020-0980

Ku karinta rummaanka: Hordhac

Ku karinta rummaanka: Hordhac

Shakhsiyaadka raadinaya inay kordhiyaan antioxidant-kooda, fiber-ka, iyo qaadashada fitamiinada, ma ku dari karaan rummaannada cuntadooda?

Ku karinta rummaanka: Hordhac

Rummaanka

Rumaanku waxa ay kordhin karaan suxuunta kala duwan, laga bilaabo quraacda ilaa dhinac ilaa casho, iyaga oo isku dheeli tiran oo macaan khafiif ah, dhadhamin, iyo qolof ka soo baxay miraha.

Gargaarka Caafimaadka

Miraha ayaa la ogaaday inay yihiin il caafimaad leh oo fiitamiinno, fiber, iyo antioxidants. Midho dhexdhexaad ah ayaa ka kooban:

Siyaabaha loo isticmaalo rummaanka waxaa ka mid ah:

Guacamole

Ku walaaq qaar ka mid ah rummaanka arils ka hor inta aanad u adeegin. Waxay ku siin doonaan jajab aan la filayn oo ka soo horjeeda simannaanta guacamole.

  1. Mash 2 avokado bislaaday
  2. Ku qas 1/4 koob oo basal cas oo la jarjaray
  3. 1/4 tsp cusbo
  4. 1 Tbsp. liin dhanaan
  5. 2 xabo oo toon ah - duqadda
  6. 1/2 koob oo la jarjaray cilantro cusub
  7. Ku walaaq 1/4 koob oo rooti rummaan ah
  8. Waxay u adeegtaa 6

Nafaqada halkii adeeg:

  • 144 kalori
  • 13.2 Dufanka dufanka leh
  • 2.8 garaam oo dufan buuxa ah
  • 103 milligaraam oo sodium ah
  • 7.3 garaam oo karbohidraat ah
  • 4.8 garaam oo fiber ah
  • 1.5 garaam borotiin

Smoothie

Smoothies waxay bixiyaan nafaqo dheeraad ah iyo cunto fudud oo caafimaad leh.

  1. In blender, ku dar 1/2 koob oo sharoobada rummaanka ah
  2. 1 moos barafaysan
  3. 1/4 koob oo yogurt Giriig ah oo dufan yar
  4. 2 tsp. malab
  5. Fasax casiir liin ah
  6. Ku shub galaas oo ku raaxayso!

Nafaqada halkii adeeg:

  • 287 kalori
  • 2.1 Dufanka dufanka leh
  • 0.6 garaam oo dufan buuxa ah
  • 37 milligaraam oo sodium ah
  • 67.5 garaam oo karbohidraat ah
  • 6.1 garaam oo fiber ah
  • 4.9 garaam borotiin

oatmeal

Kordhi boorashka sida rummaanku uga soo boodo miraha kale, macaan-macaannada, iyo subagga si fiican.

  1. Diyaari 1/2 koob oo miro ah
  2. Ku walaaq 1/2 ee muus dhexdhexaad ah, jarjaran
  3. 1 Tbsp. sonkor bunni ah
  4. 2 Tbsp. arils rummaan
  5. 1/2 tsp qorfe dhulka

Nafaqada halkii adeeg:

  • 254 kalori
  • 3 Dufanka dufanka leh
  • 0.5 garaam oo dufan buuxa ah
  • 6 milligaraam oo sodium ah
  • 52.9 garaam oo karbohaydrayt ah
  • 6.7 garaam oo fiber ah
  • 6.2 garaam borotiin

Brown Bariis

Habka kale ee loo isticmaalo rummaanka waa bariiska.

  1. Karso 1 koob oo bariis bunni ah.
  2. Ku dar 1/4 koob oo rooti rummaan ah
  3. 1 Tbsp. saliid saytuun
  4. 1/4 koob oo la jarjaray oo la dubay
  5. 1 Tbsp. caleemaha thyme cusub
  6. Salt iyo basbaas ay u dhadhamiyaan
  7. Waxay ka dhigtaa 4 jeer

Nafaqada halkii adeeg:

  • 253 kalori
  • 9.3 Dufanka dufanka leh
  • 1.1 garaam oo dufan buuxa ah
  • 2 milligaraam oo sodium ah
  • 38.8 garaam oo karbohaydrayt ah
  • 2.8 garaam oo fiber ah
  • 4.8 garaam borotiin

Suugada Cranberry

Samee suugo karamberriga oo qallafsan oo qallafsan.

  1. Digsi dhexdhexaad ah, ku dar 12 oz. karootada cusub
  2. 2 koob oo casiir rummaan ah
  3. 1/2 koob oo sonkor ah
  4. Ku kari kulayl dhexdhexaad ah - hagaajin haddii isku darku aad u kululaado
  5. Si joogta ah u walaaq ilaa 20 daqiiqo ama ilaa inta badan ee karamberriga ay soo boodaan oo ay sii daayaan casiirkooda.
  6. Ku walaaq 1 koob oo arils rummaan ah
  7. Waxay u adeegtaa 8

Nafaqada halkii adeeg:

  • 97 kalori
  • 0.1 Dufanka dufanka leh
  • 0 garaam oo dufan buuxa ah
  • 2 milligaraam oo sodium ah
  • 22.5 garaam oo karbohaydrayt ah
  • 1.9 garaam oo fiber ah
  • 0.3 garaam borotiin

Biyo la isku daray

Biyaha miraha lagu shubay waxay kaa caawin karaan in la gaaro fuuq-celinta saxda ah.

  1. Dhig 1 koob oo arils rummaan ah
  2. 1/4 koob oo reex ah caleemaha cusub ee gelin 1-quart dhalo biyo infuser
  3. Isku qas si khafiif ah
  4. Ku buuxi biyo sifaysan
  5. Qaboojiyaha ugu yaraan 4 saacadood si aad dhadhanka ugu darto
  6. Waxay u adeegtaa 4
  • Qayb kastaa waxay bixin doontaa oo keliya raadadka nafaqeynta, taas oo ku xidhan inta casiir rummaanku ku shubto biyaha.

Wixii su'aalo ah oo ku saabsan yoolalka nafaqada gaarka ah ama sida loo gaaro, la tasho Dhaawaca Caafimaadka lafdhabarta iyo Rugaha Daawada shaqaynaysa Tababaraha caafimaadka iyo/ama nafaqeeyaha.


Cunto caafimaad leh iyo lafdhabarta


tixraacyada

FoodData Central. Waaxda Beeraha ee Maraykanka. (2019) rummaan, ceeriin.

Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Saamaynta caafimaad ee suurtagalka ah ee rummaanka. Cilmi-baadhis caafimaad oo sareeysa, 3, 100. doi.org/10.4103/2277-9175.129371

Faa'iidooyinka istaarijka iska caabinta: Hagaha qeexan

Faa'iidooyinka istaarijka iska caabinta: Hagaha qeexan

Shakhsiyaadka qaba arrimaha dheefshiidka iyo arrimaha kale ee caafimaadka, istaarijka adkaysiga leh ma siin karaa faa'iidooyin caafimaad?

Faa'iidooyinka istaarijka iska caabinta: Hagaha qeexan

Starch -ka iska caabiya

Cuntooyinka istaarijka ee caadiga ah waa istaarijiyo fudud oo si degdeg ah loo dheefshiido. Tani waxay sokortahooda u dirtaa dhiigga, taasoo ka qayb qaadanaysa korodhka miisaanka iyo kordhinta khatarta cudurka macaanka iyo cudurrada wadnaha. (Erik EJG Aller, iyo al., 2011) Istaarijka caabiga waa qayb cunto ah oo ah nooc u adkaysta dheefshiidka. Taas macnaheedu waa in ay u gudubto mindhicirka weyn oo ay la fal gasho flora mindhicirka. Cuntooyinka ay ku jiraan istaarijka adkaysi u leh waxay maraan caloosha iyo mindhicirka yar iyada oo aan la nuugin. Mindhicirka weyn, waxaa khamiiriya bakteeriyada xiidmaha taasoo sii deysa walxaha waxtarka u leh caafimaadka.

Gargaarka Caafimaadka

Daraasado ku saabsan faa'iidooyinka caafimaad ayaa socda. Saynis yahanadu waxay baadhayaan sida ay uga caawin karto maaraynta miisaanka iyo caafimaadka mindhicirka:

Maaraynta Culayska

Cilmi-baadhistu waxay bilawday inay muujiso calaamado muujinaya in cuntooyinka leh istaarijka adkaysi u leh ay kaa caawin karaan dhimista miisaanka iyo awoodda ay uga caawiyaan dhimista cudurrada la xidhiidha korodhka miisaanka oo ay ka mid yihiin:Janine A. Higgins. 2014)

  • Kolestarool sare
  • Diabetes
  • Cudurka Metabolic
  • Cudurka wadnaha

Caafimaadka mindhicirka

Intaa waxaa dheer, cilmi-baarayaashu waxay helayaan caddaymo horudhac ah oo muujinaya in istaarijka adkaysi u leh ay suurtogal tahay inuu ku caawiyo:Diane F. Birt, iyo al., 2013)

  • Prebiotic ah oo dhiirigelisa dheelitirnaanta caafimaadka leh ee flora mindhicirka.
  • Horumarka calaamadaha cudurka mindhicirka bararka.
  • Ka hortagga kansarka mindhicirka.
  • Ka-hortagga diverticulitis.

Si kastaba ha ahaatee, cilmi baaris dheeraad ah ayaa loo baahan yahay.

Qadarka isticmaalka

Qiyaasta inta ay tahay in la isticmaalo waxay u dhaxaysaa ugu yaraan 6 garaam ilaa ugu badnaan 30 garaam. Waxaa lagu qiyaasaa in dadka intooda badan ay isticmaalaan wax ka yar 5 garaam maalintii,Mary M. Murphy, iyo al., 2008). Marka shakhsiyaadka ay kordhiyaan qaadashada, waxaa lagula talinayaa inay si tartiib ah u sameeyaan, si loo yareeyo gaaska aan loo baahnayn iyo dibiro.

muuska

  • Muuska waa il caafimaad leh oo laga helo istaarijka adkaysiga u leh.
  • Waxay haystaan ​​inta ugu badan marka aysan bislaan.
  • Waxa ku jira istaarijka adkaysiga u leh ayaa yaraada marka muusku bislaado.
  • Haddii muuska cagaarka ah/aan bislaan aanu ahayn mid soo jiidasho leh, samaynta smoothie waxay kaa caawin kartaa dhadhanka.

Baradhadu

  • Baradhadu waxay leeyihiin heerka ugu sarreeya ee istaarijka adkaysiga u leh marka cayriin.
  • Si kastaba ha ahaatee, shakhsiyaadka ayaa kordhin kara qaadashada iyaga oo u oggolaanaya baradhada inay qaboojiso ka hor inta aan la cunin.

Bariis

  • Heerarka istaarijka adkeysigu waxay ku xiran yihiin in bariiska uu yahay caddaan ama bunni.
  • Si la mid ah baradhada, qaadashada waxaa lagu kordhin karaa bariiska iyadoo loo oggolaanayo bariiska inuu qaboojiyo.

miro

  • Ku karinta miraha ee biyaha, sida ay badi caadeysteen samaynta boorashka, waxay yaraynaysaa istaarijka u adkaysta.
  • Hilibka duuban ama birta la jarjaray ayaa lagula talinayaa inay noqdaan ilo lagu kalsoonaan karo oo istaarijka adkaysi u leh.

Chickpeas

  • Chickpeas, oo sidoo kale loo yaqaan digirta garbanzo, waa quwadaha nafaqada.
  • Waxay yihiin il caafimaad leh oo laga helo fiber-ka cuntada, oo ay la socdaan fiitamiino iyo macdan badan, iyo istaarij adkaysi u leh.
  • Digaagga la kariyey iyo/ama qasacadaysan waxaa ku jira heerar sare oo istaarij ah oo adkaysi u leh.
  • Waxay raacaan saladh ama cunto fudud ama cunto fudud.
  • Shakhsiyaadka qaba IBS, chickpeas gasacadaysan oo si fiican loo dhaqay ayaa loo arkaa inay ku yar yihiin FODMAPs ama karbohaydraytyada kuwaas oo gacan ka geysan kara calaamadaha. (Anamaria Cozma-Petruţ, iyo al., 2017)
  • Waxaa lagu talinayaa in lagu hayo cabbirka adeegga ilaa 1/4 koob.

Lentils

  • Lentils waxay u adeegtaa sida isha caafimaadka leh ee borotiinka ku salaysan dhirta.
  • Karkari waxay ku siin karaan istaarij adkaysi u leh.
  • Waxaa lagu diyaarin karaa maraq ama saxan dhinaca.
  • Laga soo bilaabo qasac, waxay noqon karaan IBS-saaxiibtinimo iyadoo si fiican loo dhaqay oo lagu xaddiday 1/2 koob oo adeeg ah.

Rooti

  • Rooti kala duwan ayaa bixiya heerar kala duwan oo istaarij ah oo adkaysi u leh.
  • Rootiga Pumpernickel wuxuu ka kooban yahay heerar sare.
  • Usha roodhida iyo qolofta biisa waxay leeyihiin heerar sare.
  • Shakhsiyaadka qaba IBS waxaa laga yaabaa inay ka falceliyaan FODMAP fructan ama borotiinka gluten.
  • Ikhtiyaarada istaarijka u adkaysta ee kale ee lagu taliyay waa tortilla galleyda ama rootiga cajiinka farshaxanimada oo si caadi ah loo diyaariyey.

Digir Cagaaran

  • Digir cagaaran, xitaa marka la kariyo, waa il caafimaad leh oo istaarij ah oo adkaysi u leh.
  • Waxaa lagu diyaarin karaa maraq ama saxan dhinaca ah.
  • Si kastaba ha ahaatee, digir cagaaran ayaa la ogaaday inay ku badan tahay FODMAP GOS waxayna dhibaato ku noqon kartaa shakhsiyaadka qaba IBS. (Anamaria Cozma-Petruţ, iyo al., 2017)

digirta

  • Inta badan noocyada digirta la kariyey iyo/ama qasacadaysan ayaa lagu taliyay in laga helo istaarij u adkaysta.
  • Heerarka ugu sarreeya waxaa laga helaa digirta cad iyo kelyaha.
  • Waxaa lagu siin karaa maraq, sida saxan dhinac ah, ama lagu qasi karaa bariis.
  • Digirtu waa cunto FODMAP sare leh waxayna wax ka tari kartaa calaamadaha dheefshiidka ee shakhsiyaadka qaba IBS.

Jirka Dheelitirka: Nafaqada iyo Nafaqada ee Chiropractic


tixraacyada

Aller, EE, Abete, I., Astrup, A., Martinez, JA, & van Baak, MA (2011). Istaarj, sonkor iyo cayil. Nafaqooyinka, 3(3), 341-369. doi.org/10.3390/nu3030341

Higgins JA (2014). Istaarijka adkaysta iyo dheelitirka tamarta: saamaynta miisaanka dhimista iyo dayactirka. Dib u eegisyada muhiimka ah ee sayniska cuntada iyo nafaqada, 54(9), 1158-1166. doi.org/10.1080/10408398.2011.629352

Birt, DF, Boylston, T., Hendrich, S., Jane, JL, Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, GJ, Rowling, M., Schalinske, K ., Scott, MP, & Whitley, EM (2013). Istaarijka iska caabinta: ballan qaadka horumarinta caafimaadka aadanaha. Horumarrada xagga nafaqada (Bethesda, Md.), 4(6), 587-601. doi.org/10.3945/an.113.004325

Murphy, MM, Douglass, JS, & Birkett, A. (2008). Cunista istaarijka iska caabinta ee Maraykanka. Joornaalka Ururka Cuntada Mareykanka, 108(1), 67-78. doi.org/10.1016/j.jada.2007.10.012

Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, DL (2017). Cunto ku jirta mindhicirka xanaaqa: Maxaa lagu talinayaa, ma aha waxa laga mamnuuco bukaanka! Joornaalka Adduunka ee Gastroenterology, 23(21), 3771-3783. doi.org/10.3748/wjg.v23.i21.3771

Dhis adkaanta Maskaxda si aad u Gaadho Isboortiga ugu Sarreysa

Dhis adkaanta Maskaxda si aad u Gaadho Isboortiga ugu Sarreysa

Way ku adkaan kartaa shakhsiyaadka iyo ciyaartoyda inay dhiirigeliyaan, maareeyaan walbahaarka oo ay ka hortagaan culayska. Adayg maskaxeed iyo hab-dhaqan togan ma caawin karaan kordhinta kartida iyo heerarka waxqabad?

Dhis adkaanta Maskaxda si aad u Gaadho Isboortiga ugu Sarreysa

Adkaanshaha Maskaxda

Ciyaartoyda iyo kuwa xiiseeya jimicsiga waxay ka shaqeeyaan qaboojinta, tababarka xirfadaha, iyo farsamooyinka dhamaystirka. Tababbarka jirku wuxuu u qaadi karaa shakhsiyaadka fog laakiin qayb kale oo lagama maarmaan ah oo kor loogu qaadayo awoodda ciyaaraha fudud waa dhisidda adkaanta maskaxda iyo in la yeesho hab-dhaqan sax ah. Sida wax kasta, tababarka maskaxdu wuxuu qaataa waqti, dadaal, iyo hagaajin joogto ah si loo helo habab luminta ama dabeecadda xun loogu beddelo mid wanaagsan oo soo saari kara waxa ugu fiican.

Aragtidu Waa Muhiim

Haddi diidmo bilaabato inay sida la tacaalida dhaawac, Ka takhalusidda caqiidooyinka is-xakamaynta waxay noqon kartaa mid adag, sidoo kale waxay dhalinaysaa yididiilo si aad u kacdo oo aad u guulaysato. Ciyaartoyda ama shakhsiyaadka ku raaxaysta ciyaaraha tartanka, horumarinta dabeecad maskaxeed oo togan ayaa kaa caawin doonta:

  • Dareenka saameyn kara xeeladaha shaqada garashada.
  • Heerarka tamarta
  • Dhinacyada kale ee waxqabadka jirka.

Xeeladaha Maskaxda

Hagaajinta Niyadda

Shakhsiyaadka ka niyad jabsan aragtida rajo-xumada leh waxay u muuqdaan inay ku mashquulaan mashaakil ama arrimo. Si aad niyadda togan u gasho samee wax aad niyadaada kor ugu qaaddo, xitaa haddii aadan u malayn inay ku caawinayso.

  • Dhageyso muusiga aad jeceshahay ama kor u qaadaya.
  • Daawo filim dhiiri galinaya
  • Akhri buug cilmi-nafsiga ciyaaraha.
  • Isku soo bax ama wac saaxiibkiis ama saaxiib aad u faraxsan oo faraxsan.
  • Ciyaar ciyaaro kala duwan u ciyaar madadaalo kaliya.
  • Nasiyo, tag beerta, soco, oo ka fiirso.
  • Gal hiwaayadaha.
  • Ku naso duugista daweynta.

Is-hadal Togan

Cilmi-baadhista cilmi-nafsiga ee ciyaaraha oo sii socota waxay muujinaysaa in ku-dhaqanka iska-hadalka wanaagsan uu hagaajin karo waxqabadka ciyaaraha fudud. (Nadja Walter, iyo al., 2019) Khubarada cilmu-nafsiga isboortiga ayaa tan ku qeexaya fikradda ah in fikirradu ay abuuraan caqiido, kuwaas oo dhaqaajiya ficillada.

Is-hadalka togan wuxuu yeelan karaa qaabab kala duwan.
Qaar ka mid ah akhrinta kelmad gaar ah, jumlad, ama kelmad keliya waxay si wax ku ool ah u maareeyaan fikradaha, riixaan diidmada, oo ay diiradda saaraan daryeelka ganacsiga. Wax kasta oo dhiirigelinaya waxaa ka mid noqon kara:

  • Focus
  • Xusuusnow aasaaska!
  • Waad garanaysaa waxa la sameeyo!
  • Waad samayn kartaa!
  • Waxaad heshay tan!

Cilmi-baaristu waxay muujinaysaa in is-hadalka wanaagsani uu yareeyo walaaca oo uu kordhiyo kalsoonida nafta, hagaajinta, waxtarka, iyo waxqabadka. (Nadja Walter, iyo al., 2019) Si kastaba ha ahaatee, is-hadalku wuxuu u baahan yahay in lagu dhaqmo iyo qayb ka mid ah jadwalka joogtada ah si uu u noqdo mid waxtar leh.

muuqaalaynta

Istaraatiijiyad kale ayaa ah adeegsiga layliyada aragga.

  • Taas macneheedu waxa weeye in la qiyaaso xaalado kala duwan oo tartanku ka socdo oo ay arrimuhu shaqaynayaan. (Mathias Reiser, Dirk Büsch, Jörn Munzert. 2011)
  • Tani waxay noqon kartaa iyadoo la adeegsanayo dhammaan dareenka si loo qiyaaso goobta uu tartanku ka dhacayo, codka dadka, urta, sida dhulka ama maxkamadda uu dareemo, iyo/ama sida kubbadda ama shayga ciyaaraha gaarka ah loo dareemayo.
  • Xikmaddu waa haddii aad ka fikiri karto, waad samayn kartaa, marka la go'aamiyo adeegso xeelado aad halkaas ku gaadho.

Dhaawaca Dhaawaca Isboortiga


tixraacyada

Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Saamaynta Tababarka Is-hadalka ee welwelka tartanka, wax-ku-oolnimada, Xirfadaha ikhtiyaariga ah, iyo Waxqabadka: Daraasad dhexgelin ah oo lala yeeshay ciyaartoy-hoosaadyada sare. Ciyaaraha (Basel, Switzerland), 7(6), 148. doi.org/10.3390/sports7060148

Reiser, M., Büsch, D., & Munzert, J. (2011). Guulaha xoogga leh ee sawirka mootada oo leh saamiyo kala duwan oo jireed iyo maskaxeed. Xuduudaha cilmi-nafsiga, 2, 194. doi.org/10.3389/fpsyg.2011.00194