Saturday, 27 February 2021

Bone Broth: How to Make It and 6 Reasons Why You Should

Bone broth has become very popular recently, especially among health-conscious individuals. This is because it’s believed to have many health benefits.

Although there’s limited research on bone broth itself, there’s plenty of evidence that suggests drinking it may be very beneficial.

This article takes a closer look at bone broth, how to make it, and its potential benefits.



Bone broth is made by simmering the bones and connective tissue of animals.

This highly nutritious stock is commonly used in soups, sauces, and gravies. It has also recently gained popularity as a health drink.

Bone broth dates back to prehistoric times, when hunter-gatherers turned otherwise inedible animal parts like bones, hooves, and knuckles into a broth they could drink.

You can make bone broth using bones from just about any animal — pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, or fish.

Marrow and connective tissues like feet, hooves, beaks, gizzards, or fins can also be used.

SUMMARY

Bone broth is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces, and health drinks.

Making bone broth is very simple.

There are many recipes online, but most people don’t even use a recipe.

All you really need is a large pot, water, vinegar, and bones.

To get you started, here’s an easy recipe you can follow:

Ingredients

  • 1 gallon (4 liters) of water
  • 2 tbsp (30 mL) apple cider vinegar
  • 2–4 pounds (about 1–2 kg) of animal bones
  • Salt and pepper, to taste

Directions

  1. Place all ingredients in a large pot or slow cooker.
  2. Bring to a boil.
  3. Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be.
  4. Allow the broth to cool. Strain it into a large container and discard the solids.

In order to make the most nutritious broth, it’s best to use a variety of bones — marrow bones, oxtail, knuckles, and feet. You can even mix and match bones in the same batch.

Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.

You can also add vegetables, herbs, or spices to your broth to enhance the flavor.

Common additions include garlic, onion, celery, carrot, parsley, and thyme. These can be added right away in step one.

As you can see, bone broth is incredibly easy to make. The following sections list six reasons you might want to try it.

SUMMARY

Bone broth is made by simmering bones in water and vinegar. You can also add other ingredients to create more flavor.

In general, bone broth is very nutritious.

However, the nutrient content does depend on the ingredients you use, as each brings something different to the table.

Animal bones are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals — the same minerals needed to build and strengthen your own bones (1Trusted SourceTrusted Source, 2Trusted Source).

Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism (3, 4Trusted Source).

Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health. (5Trusted Source, 6Trusted Source).

Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese, and selenium, as well as omega-3 and omega-6 fatty acids (7Trusted Source, 8Trusted Source).

All of these animal parts also contain the protein collagen, which turns into gelatin when cooked and yields several important amino acids (9Trusted Source, 10Trusted Source).

As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb.

Many people don’t get enough of these nutrients in their diet, so drinking bone broth is a good way to get more.

Unfortunately, it’s impossible to know the exact amount of each nutrient contained in the broth because every batch of bones is so different.

SUMMARY

Bone broth is rich in minerals that help build and strengthen your bones. It also contains many other healthy nutrients, including vitamins, amino acids, and essential fatty acids.

Scientists have discovered that your overall health depends heavily on the health of your intestinal tract.

Not only is bone broth easy to digest, but it may also aid in the digestion of other foods.

The gelatin found in bone broth naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge (11).

Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily.

It’s also been shown to protect and heal the mucosal lining of the digestive tract in rats. It’s thought to have the same effect in humans, but more research needs to be done to show its effectiveness (12Trusted Source, 13Trusted Source).

An amino acid in gelatin called glutamine helps maintain the function of the intestinal wall and has been known to prevent and heal a condition known as “leaky gut” (14Trusted Source).

Leaky gut, which is associated with several chronic diseases, is when the barrier between your gut and the bloodstream is impaired.

Substances that your body doesn’t normally allow through leak into your bloodstream, which leads to inflammation and other problems (15Trusted Source).

For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), such as ulcerative colitis or Crohn’s disease.

SUMMARY

The gelatin in bone broth supports healthy digestion. It may be beneficial for individuals with leaky gut, as well as irritable and inflammatory bowel diseases.

The amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects (16Trusted Source, 17Trusted Source).

Arginine, in particular, may be especially beneficial for fighting chronic inflammation.

One animal study shows that administering oral arginine to mice with asthma reduced airway inflammation and improved symptoms of asthma (18Trusted Source).

Another study in rats suggests that supplementing with arginine could help fight inflammation in individuals with obesity, but more research needs to be done in humans to support these results (19Trusted Source).

While some inflammation is necessary, chronic inflammation may lead to a number of serious diseases (20Trusted Source).

These include heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis, and many types of cancer (20Trusted Source).

Because of this, it’s important to eat plenty of anti-inflammatory foods.

SUMMARY

The amino acids in bone broth can help fight inflammation. Because of this, eating it may help protect against disease.

Collagen is the main protein found in bones, tendons, and ligaments.

During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin.

Gelatin contains important amino acids that support joint health.

It contains proline and glycine, which your body uses to build its own connective tissue. This includes tendons, which connect muscles to bones, and ligaments, which connect bones to each other (21Trusted Source).

Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage (22Trusted Source, 23Trusted Source).

Multiple studies have found that glucosamine and chondroitin can help decrease joint pain and lessen the symptoms of osteoarthritis (5Trusted Source, 6Trusted Source, 24Trusted Source, 25Trusted Source).

SUMMARY

The amino acids in bone broth help support joint health, and consuming it may help lessen the symptoms of osteoarthritis.

Bone broth is typically very low in calories, but it can still satisfy hunger.

Studies have found that eating soup on a regular basis can increase feelings of fullness and may be associated with decreased body weight and belly fat (26Trusted Source, 27Trusted Source, 28Trusted Source).

What’s more, bone broth is high in protein, which may help improve appetite control, increase weight loss, and maintain lean muscle mass (29Trusted Source, 30Trusted Source).

Plus, one study in 53 men also found that when combined with resistance training, collagen helped increase muscle mass and decrease body fat (31Trusted Source).

SUMMARY

The gelatin in bone broth has been shown to help promote feelings of fullness. Consuming it on a regular basis may reduce calorie intake and lead to weight loss over time.

The amino acid glycine, found in bone broth, may help you relax. Multiple studies have found that glycine helps promote sleep (32, 33Trusted Source, 34).

One study found that taking 3 grams of glycine before bed significantly improved the quality of sleep in individuals who have difficulty sleeping (Trusted Source32).

Taking glycine before bed helped participants:

  • fall asleep faster
  • maintain a deeper sleep
  • wake up fewer times throughout the night

This study also found that glycine helped reduce daytime sleepiness and improve mental function and memory.

Therefore, drinking bone broth could have similar benefits.

SUMMARY

Glycine has been shown to promote sleep. Taking it before bed may help improve quality of sleep, mental function, and memory.

Here are some additional tips for making and consuming bone broth.

Where to get bones

Instead of throwing leftover bones and carcasses from meals in the garbage, save them to make broth.

You can collect the bones in a bag and store them in your freezer until you are ready to cook them.

However, if you’re not someone who typically buys and eats whole chickens and bone-in meat, you may wonder where you can find animal bones to make broth.

You can ask for them at your local butcher or farmers market. The meat department at most grocery stores will often have them too.

The best part is they’re very inexpensive to purchase. Your butcher may even give them to you for free.

Do your best to find pastured chicken or grass-fed beef bones, since these animals will be the healthiest and provide maximum health benefits to you.

How to store it

While it’s easiest to make broth in large batches, it can only be stored safely in the refrigerator for up to 5 days.

To help your broth last longer, you can freeze it in small containers and heat up individual servings as needed.

How often to drink it

Unfortunately, there’s no straightforward answer to this. Many people recommend drinking 1 cup (237 mL) of bone broth daily for maximum health benefits.

Some is better than none, so whether it be once a week or once a day, drink it as often as you can.

You can drink bone broth by itself, but not everyone likes the texture and mouth feel.

Luckily, there are other ways to enjoy it. It can be used as the base for soups, or to make sauces and gravies.

Here’s a simple tomato sauce recipe using bone broth.

Ingredients

  • 2 cups (473 mL) bone broth
  • 2 cans organic tomato paste
  • 2 tbsp (30 mL) of extra virgin olive oil
  • 1/2 tsp (2.5 mL) oregano, chopped
  • 1/2 tsp (2.5 mL) basil, chopped
  • 2 cloves garlic, minced
  • Salt and pepper, to taste

Directions

  1. Place all ingredients in a medium saucepan.
  2. Heat over medium-high heat for 4–6 minutes, stirring occasionally.
  3. Reduce to low heat and cover, allowing the sauce to simmer for 5 more minutes.
  4. Serve over pasta or meatloaf, or include it in a variety of recipes.
SUMMARY

Get bones from your local butcher or farmers market to make your broth. Just 1 cup a day provides good health benefits.

Bone broth contains many important nutrients, some of which are known to have incredible health benefits.

However, the research on bone broth itself is still emerging.

What is known for sure is that bone broth is highly nutritious, and it’s possible that adding it to your diet may provide a whole host of health benefits.

Last medically reviewed on September 28, 2020 

Source:

Healthline | Written by Kayla McDonell, RD — Medically reviewed by Miho Hatanaka, RDN, L.D. — Updated on November 30, 2020

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Saturday, 9 January 2021

【ไบบๆ–‡่ฌ›ๅ ‚】20200118 - ่ฆชๆ„›็š„่‡ชๅทฑ - ๅพๆ›‰ๆ™ฐ

【ไบบๆ–‡่ฌ›ๅ ‚】20200118 - ่ฆชๆ„›็š„่‡ชๅทฑ - ๅพๆ›‰ๆ™ฐ

็ญ†่จ˜✒️

  1. ไธ็ฎกๅˆฅไบบ่ชชไป€้บผ，่ฆๅฟ ๆ–ผ่‡ชๅทฑ็š„ๅฟƒ
    ไบบๆœƒๆœ‰็…ฉๆƒฑ，ๅพ€ๅพ€ๆ˜ฏๅ› ็‚บไบบ้š›้—œไฟ‚，ๅ› ็‚บๆˆ‘ๅ€‘ๅœจไนŽๅˆฅไบบ็š„็œ‹ๆณ•，ๆƒณ่ฆๅ–ๆ‚…ๆ–ผไบบ。
    ๅฐฑๅƒ็ˆถๅญ้จŽ้ฉข็š„ๆ•…ไบ‹，ๆฏๅ€‹ไบบ็š„็œ‹ๆณ•้ƒฝไธๅŒ，ๆˆ‘ๅ€‘ๆฐธ้ ็„กๆณ•ๆปฟ่ถณๆ‰€ๆœ‰ไบบ。
    ๆœ‰ไธ€ๅฐ็ˆถๅญ็‚บไบ†็‰ฝ้ฉขๅˆฐ้ŽฎไธŠ็š„ๅธ‚ๅ ดๅŽป่ณฃ，ไธ€่ตท่ตฐๅœจ้„‰้–“ๅฐ่ทฏ。้€”ไธญๅœจไบ•้‚Šๅ–ๆฐด็š„ๅฐๅฅณๅญฉๅ€‘็œ‹ๅˆฐ้€™ๅฐ็ˆถๅญ็‰ฝ่‘—ไธ€้ ญ้ฉข็š„ๆจฃๅญ，็ฌ‘่‘—่ชช：「ๆ€Ž้บผๆœ‰้€™้บผ็ฌจ็š„ไบบๅ•Š，ๆœ‰้ฉขไธ้จŽ。ๅ…ถไธญไธ€ๅ€‹ไบบ้จŽ็š„่ฉฑ，ๅฐฑไธ็”จๅ…ฉไบบไธ€่ตท่ตฐ่ทฏๅƒ็ฐๅกตไบ†，ๅๅ€’ๆจ‚ไบ†้‚ฃ้šป้ฉข。」็ˆถ่ฆช่ฝไบ†่ฆบๅพ—ๆœ‰็†，ไพฟ่ฎ“ๅ…’ๅญ้จŽ้ฉข，่‡ชๅทฑ็”จ่ตฐ่ทฏ็š„。
    ไธไน…ไพ†ๅˆฐไธ€็พค่€ไบบ็‡’ๆŸด็ซ็š„ๅœฐๆ–น。ๆœ‰ๅ€‹่€ไบบ่ชช：「็พๅœจ็š„ๅนด่ผ•ไบบ้‚„็œŸไธๆ‡‚ๅพ—ๆ•ฌ่€。ไฝ ๅ€‘็œ‹，ไธŠไบ†ๅนด็ด€็š„่€็ˆถ่ตฐๅพ—้€™้บผ็ดฏ，้‚ฃๅ€‹ๅญฉๅญๅป้จŽๅœจ้ฉข่ƒŒไธŠ，ๆปฟไธๅœจไนŽ็š„ๆจฃๅญ。」็ˆถ่ฆช่ฝไบ†ๅˆ่ฆบๅพ—่€ไบบ่ชชๅพ—ๆœ‰็†，ๆ–ผๆ˜ฏๅซๅ…’ๅญไธ‹ไพ†，ๆ›่‡ชๅทฑ้จŽ้ฉข。
    ้€™ๅฐ็ˆถๅญ็นผ็บŒ่ถ•่ทฏ，ไธไน…้‡ๅˆฐไธ‰ๅ€‹ๆŠฑๅฐๅญฉ็š„ๅฉฆไบบ。ๅ…ถไธญไธ€ๅ€‹ๅฉฆไบบ่ชช：「้‚„็œŸๆ˜ฏไธ่ฆ่‡‰，้‚ฃๅญฉๅญๅทฒ็ถ“็ดฏๆˆ้€™ๆจฃ，้‚„ๅฅฝ็”Ÿ่ฎ“ไป–่ตฐ่ทฏ，่‡ชๅทฑๅปๅƒๅœ‹็Ž‹ไธ€ๆจฃ，ๅๅœจ้ฉขๅญไธŠ。」็ˆถ่ฆช่ฝไบ†ไพฟๆŠŠๅญฉๅญๆ‹‰ไธŠไพ†，ๅๅˆฐ่‡ชๅทฑๅ‰้ข。
    ่ตฐๆฒ’ๅคšไน…ๅˆ้‡ๅˆฐๅนพๅ€‹ๅนด่ผ•ไบบ，ๅ…ถไธญไธ€ๅ€‹่ชช，「ไฝ ๅ€‘ๆ˜ฏ้€™้บผๆจฃ，ๅ…ฉๅ€‹ไบบ้จŽ่‘—ไธ€้šปๅฐ้ฉขๅญ，ไนŸๅคชๆฒ’ๆœ‰ๆ…ˆๆ‚ฒๅฟƒไบ†。่ขซ่ชชๆˆ่™ๅพ…ๅ‹•็‰ฉไนŸๆ˜ฏๆดป่ฉฒ」。่ฆบๅพ—ๅนด่ผ•ไบบ่ชชๅพ—ๆœ‰็†็š„ๅ…ฉไบบ，ๅชๅฅฝๅพž้ฉขๅญไธŠ้ขไธ‹ไพ†。้€™ๆ™‚็ˆถ่ฆช่ชชไบ†，「็œ‹ไพ†，ๆˆ‘ๅ€‘ๅช่ƒฝๆ‰›่‘—้ฉขๅญ่ตฐ่ทฏไบ†」。
    ๅ…ฉไบบๆ–ผๆ˜ฏ็”จ็นฉๅญ็ถไฝ้ฉขๅญ็š„ๅ‰ๅพŒ่…ฟ，ๆ‹ฟ่ทฏ้‚Šๆ‰พไพ†็œ‹ไผผๅ …ๅ›บ็š„ๆฃๅญ็ฉฟ้Žๅ…ถไธญ，็ˆถๅญไธ€ๅ€‹ๅœจๅ‰、ไธ€ๅ€‹ๅœจๅพŒๅœฐๆŒ‘่ตทๅ…ฉ็ซฏ，ๆ‰›่‘—้ฉข่ตฐ่ทฏ。ๅŸŽ่ฃก็š„ไบบ็œ‹ๅˆฐ้€™ๅฐ็ˆถๅญ็š„ๆด‹็›ธ，ไธ็ฆๆ‹ๆ‰‹ๅคง็ฌ‘。
  2. ๅญธ็ฟ’็จ่™•，ๅˆฅ็‚บไบ†ๆ€•ๅญคๅ–ฎ่€Œ่ทŸไธ้ฉๅˆ็š„ไบบๅœจไธ€่ตท
    ็จ่™•ๆ˜ฏไธ€็จฎ่‡ช็”ฑ、    ไธ้œ€ๅพž็œพ，ๆ˜ฏ็”Ÿๆดป็š„ไบซๅ—。้‚ฃๆ˜ฏๅšๅ›žๆœ€่ˆ’ๆœ็š„่‡ชๅทฑ。ๆถˆ้™คๆๆ‡ผ็š„ๅ”ฏไธ€ๆ–นๆณ•ๅฐฑๆ˜ฏ้ขๅฐ。็„ถๅพŒ่ถ…่ถŠๅฎƒ。
  3. ็‚บ่‡ชๅทฑ็š„ไบบ็”Ÿ่ฒ ่ฒฌ，ไธ่ฆ็•ถไธ€ๅ€‹ๅ—ๅฎณ่€…
    ไธ่ฆๆŠŠ่‡ชๅทฑๆ†็ถๅœจๅˆฅไบบ、็คพๆœƒ็š„้“ๅพท็ถๆžถ่ฃ：ไฝ ๅนด็ด€้‚ฃ้บฝๅคงๆ‰้›ขๅฉš？……็ญ‰็ญ‰。
    ไฝ ๆ‰ๆ˜ฏๅฐ่‡ชๅทฑ็”Ÿๅ‘ฝ่ฒ ่ฒฌไบบ็š„้‚ฃๅ€‹ไบบ，ไฝ ็š„ๆฑบๅฎšไฝ ่‡ชๅทฑๆ‰ฟๆ“”，ไฝ ่ฆๆ‡‚ๅพ—ไฟ่ญท่‡ชๅทฑ。ไฝ ็š„ๅฟ่€ๆ˜ฏๅœจๆ•™ๅˆฅไบบๆ€Ž้บฝๅฐๅพ…ไฝ 。
  4. ็”จ「ๆ–ทๆจ้›ข」่ฎ“่‡ชๅทฑๆ”พๆ‰‹，ๆดปๅœจ็•ถไธ‹
    ๆŠŠ้ŽๅŽป็š„ๅ‚ทๅฎณ้ƒฝๆ”พๆŽ‰、ๆ”พไธ‹，ๆดปๅœจ็•ถไธ‹。
    ้ŽๅŽปๅทฒ็ถ“ไธๅญ˜ๅœจไบ†，ๅทฒ็ถ“ๆ”น่ฎŠไธไบ†ไบ†。ๅฐ‡ไพ†็š„、ๆŽงๅˆถไธไบ†็š„ๅฐฑๅˆฅๅคชๆ†‚ๆ…ฎ。ๆ—ขไพ†ไน‹，ๅ‰‡ๅฎ‰ไน‹。
    ๆดปๅœจ็•ถไธ‹，ๅšไธ€ไบ›่ฎ“่‡ชๅทฑๅฟซๆจ‚็š„ไบ‹ๆƒ…：    ๅ‡ๆœ›、ๆ“ๆŠฑ、ๅ†ฅๆƒณ、้‹ๅ‹•、็•ซ็•ซ็ญ‰็ญ‰。
  5. ่ตฐๅ‡บ่ˆ’้ฉๅœˆ Why not?
    ๅ‹‡ๆ•ข่ตฐๅ‡บ่ˆ’้ฉๅœˆๅŽปๅš่‡ชๅทฑๆƒณๅš็š„ไบ‹ๆƒ…。    ๆถˆ้™คๆๆ‡ผ็š„ๅ”ฏไธ€ๆ–นๆณ•ๅฐฑๆ˜ฏ้ขๅฐ。็„ถๅพŒ่ถ…่ถŠๅฎƒ。ไฝ ไธ่ฉฆ้Ž，ๆ€Ž้บฝ็Ÿฅ้“ไธ่กŒ。ๅฐฑ็ฎ—ๆ˜ฏ็œŸ็š„ไธ่กŒ，ๆœ‰้‚ฃ้บฝๅคงไธไบ†ๅ—Ž？

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Friday, 27 November 2020

้ฃŸๅ“็ง‘ๅญธ็š„็ง˜ๅฏ†，้ค…ไนพ、้บตๅŒ…็‚บไป€้บผ่ƒฝๅฆ‚ๆญค้…ฅ่„†？

「ๅ’”ๆป‹，ๅ’”ๆป‹」，ไธ€ๅฃๅ’ฌไธ‹้ฆ™ๆฐฃ่ช˜ไบบ็š„้ค…ไนพ、้บตๅŒ…，ๆธ…่„†็š„่ฒ้Ÿฟไผด้šจ่€Œไพ†，้€™่ˆฌๅฃๆ„Ÿ็ธฝๆ˜ฏ่ฎ“ไบบๆ„›ไธ้‡‹ๆ‰‹，ไฝ†ไฝ ๆœ‰ๆฒ’ๆœ‰ๆƒณ้Ž，็‚บไป€้บผ้ค…ไนพ、้บตๅŒ…่ƒฝๅค ๅฆ‚ๆญค้…ฅ่„†ๅ‘ข？

็ณ–、ๆฒน่ณฆไบˆ้ฃŸๅ“้…ฅ่„†็š„็‰นๆ€ง

ๅ…ถๅฏฆ，「้…ฅ」ๅ’Œ「่„†」ๆ˜ฏๅ…ฉ็จฎไธๅŒ็š„ๅฃๆ„Ÿ，「้…ฅ」ๆ˜ฏ้…ฅ้ฌ†，ๅƒๆ˜ฏ่ ่˜ฟ้บตๅŒ…็š„่ ่˜ฟ็šฎ，ๅฏไปฅๆ„Ÿ่ฆบๅˆฐๅฎƒ็š„่ผ•็›ˆ；「่„†」ๅ‰‡ๆ˜ฏ่„†็กฌ，ๅฆ‚ๅŒๆไป็“ฆ็‰‡็š„่ณชๅœฐ，ๆฏ”่ผƒ่€ๅšผ。่€Œๅฝฑ้Ÿฟ้…ฅ่„†่ณชๅœฐ็š„้—œ้ตๅ› ็ด ๆœ‰ๅ…ฉๅ€‹，ๅˆ†ๅˆฅๆ˜ฏ็ณ–่ˆ‡ๆฒน。

  • ็ณ–：็ณ–ๆœƒๆๅ‡ๆˆๅ“่„†ๅบฆ，็„ถ่€Œ่œ‚่œœ、ๆฅ“็ณ–็ญ‰ๆถฒๆ…‹็ณ–ๆœƒไฝฟ้บตๅœ˜ๅซๆฐด้‡ๅ‡้ซ˜，้€ฒ่€ŒๅฐŽ่‡ดๆˆๅ“ไธญๅฟƒๅฃๆ„Ÿ่ฝ‰็‚บ้ฌ†่ปŸ，ๅฆ‚ๆƒณไฟๆœ‰ๆ•ด้ซ”็š„้…ฅ่„†ๅฃๆ„Ÿ，ๅปบ่ญฐ้ธ็”จๅ›บๆ…‹็š„็ ‚็ณ–。
  • ๆฒน：ๆฒน็š„ๅซ้‡่ถŠๅคš，ๆˆๅ“ๆœƒ่ถŠ้…ฅ้ฌ†，ๅ› ๆญคๅœจๅ‚ณ็ตฑ็ณ•้ค…ไธญ，ๆœƒไฝฟ็”จ่ฑฌๆฒนๆˆ–ๅฅถๆฒนๅ †็–Šๆฒน้…ฅ็šฎ，็‡Ÿ้€ ๅคšๅฑคๆฌก็š„ๅฃๆ„Ÿ，ๅƒๆ˜ฏๅคช้™ฝ้ค…、่Š่Šฑ้…ฅ、่›‹้ปƒ้…ฅ，้ƒฝๅˆฉ็”จไบ†้€™ๆจฃ็š„ๆ‰‹ๆณ•。

ๅœจ่ฟ‘ๅนดๅฐ‘็ณ–、ๅฐ‘ๆฒน็š„ๅฅๅบทๆตชๆฝฎไน‹ไธ‹，่จฑๅคš้ฃŸ่ญœ่ชฟ้™ไบ†ๆฒน่ˆ‡็ณ–็š„ๆฏ”ไพ‹，ๅ› ๆญคๆˆๅ“็š„ๅ‘ณ้“ๅ’Œๅฃๆ„Ÿๅฏ่ƒฝๆœƒ็จๆœ‰ๆ”น่ฎŠ；ๅไน‹，็•ถ้ค…ไนพๆˆ–้บตๅŒ…่ถŠ้…ฅ、่ถŠ่„†，ๅฏ่ƒฝๅฐฑๆ˜ฏๆทปๅŠ ่ถŠๅคš็š„ๆฒน่ˆ‡็ณ–，่ฎ“ไบบๅœจๆฒ’ๆœ‰ๆ„่ญ˜็š„ๆƒ…ๆณไธ‹，ๅขžๅŠ ไบ†่บซ้ซ”็š„่ฒ ๆ“”。ๆ‰€ไปฅ，ไธ‹ๆฌกๅœจ้ธๆ“‡้ค…ไนพ่ˆ‡้บตๅŒ…็š„ๆ™‚ๅ€™，ไธๅฆจๅœไธ‹ไพ†ๆ€่€ƒ็œ‹็œ‹，่‡ชๅทฑๆ˜ฏไธๆ˜ฏ่ชคๅ…ฅไบ†ๆฒน่ˆ‡็ณ–็š„็พŽๅ‘ณ้™ท้˜ฑๅ‘ข？


Source:
ๆ—ฅๆœŸ：2020/10/02
็ƒ้ฃŸๅ…ฌ็›Š้ฃฒ้ฃŸๆ–‡ๅŒ–ๆ•™่‚ฒๅŸบ้‡‘ๆœƒ

็ญ†่จ˜✒️
้ค…ไนพ、่›‹็ณ•้ƒฝๅซๆœ‰่ ป้ซ˜็š„็ณ–ไปฝ。ๅค–้ข็š„็ƒ˜ๅŸนๅคง้ƒจๅˆ†้ƒฝๆ˜ฏ็”จๆฏ”่ผƒ็ถ“ๆฟŸ็š„็™ฝ้บต็ฒ‰ๅ’Œ็ฒพ็ทป็ณ–。

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Friday, 13 November 2020

็ฒพ้ฃŸVS็ฒ—้ฃŸ

 ไฝ•่ฌ‚「็ฒพ้ฃŸ」、「็ฒ—้ฃŸ」？


　「็ฒพ้ฃŸ」ๆŒ‡็ถ“้ŽๅŠ ๅทฅ็š„็ฒพ็ทป้ฃฒ้ฃŸ，ไพ‹ๅฆ‚็™ฝ็ฑณ、็™ฝ้บตๆข、็™ฝ้ฅ…้ ญ、็™ฝ้บตๅŒ…็ญ‰ๅŽปๆŽ‰้บฉ็šฎๅŠ่ƒš่Šฝ็š„ไบ”็ฉ€้›œ็ณง，้›–็„ถๅฃๆ„Ÿๅฅฝ，ไฝ†้•ทๆœŸไธๅˆฉๅฅๅบท。

　「็ฒ—้ฃŸ」ๆŒ‡ๆœช็ถ“ๅŠ ๅทฅ่™•็†็š„้ฃŸ็‰ฉ，ไฟ็•™้ฃŸ็‰ฉ็š„็ถญ็”Ÿ็ด 、็คฆ็‰ฉ่ณช、ๆคๅŒ–็ด ๅŠ็บ–็ถญ่ณช็ญ‰็‡Ÿ้คŠ็ด ，่ฟ‘ๅนดไพ†็ฒ—้ฃŸๅทฒๆ˜ฏ็พไปฃไบบ็š„้ฃฒ้ฃŸๆ–ฐๆฝฎๆต。

「็ฒพ้ฃŸ」ๅƒไบ†ไธๅฅฝ็š„5็†็”ฑ

  1. ็ฒพ้ฃŸ็ถ“้ŽๅŠ ๅทฅ่™•็†，็บ–็ถญ่ณชๅฐ‘，ๆธ›ๅผฑ่…ธ่ƒƒ่ •ๅ‹•、ๅŠ ้€Ÿ่…ธๅญ่€ๅŒ–，ๅฎนๆ˜“ๅผ•็™ผไพฟ็ง˜、ๅคง่…ธ็™Œ。

  2. ็ฒพ่ฃฝ้ฃŸๅ“็ผบไนไบบ้ซ”ๆ‰€้œ€่ฆ็š„็‡Ÿ้คŠ，ๅฎนๆ˜“ไฝฟ่บซ้ซ”็š„็ถญ็”Ÿ็ด 、็บ–็ถญ่ณช、็คฆ็‰ฉ่ณช、ๆคๅŒ–็ด 、ๅพฎ้‡ๅ…ƒ็ด ไธ่ถณ。

  3. ็ฒพ้ฃŸ็ผบไน่ฎ“ไบบ้ฃฝ่ถณๆ„Ÿ็š„่†ณ้ฃŸ็บ–็ถญ，้•ทๆœŸๅƒ้€™็จฎ้ฃŸ็‰ฉๆœƒไฝฟ็ดฐ่ƒž่™•ๆ–ผ้ฅ‘้ค“็‹€ๆ…‹，ๅคง่…ฆไธๆ–ท็™ผๅ‡บ็นผ็บŒ้€ฒ้ฃŸ็š„่จŠ่™Ÿ，ๆ‰€ไปฅๅฎนๆ˜“้ฃฒ้ฃŸ้Ž้‡，ๅฐŽ่‡ด่‚ฅ่ƒ–้ขจ้šช。

  4. ็ฒพ้ฃŸ็š„ๅŠ ๅทฅ้ฃŸๅ“ๆทปๅŠ ้Žๅคš้˜ฒ่…ๅŠ‘、ๆฎบ่ŒๅŠ‘็ญ‰ไบบๅทฅๆทปๅŠ ็‰ฉ，้•ทๆœŸๆ”ๅ–ๅฎนๆ˜“้€ ๆˆ่‚、่…Ž่ฒ ๆ“”。

  5. ็ฒพ็ทป้ฃŸ็‰ฉๆ™ฎ้ๅญ˜ๅœจๅคšๆฒน、ๅคš็ณ–ๅŠๅๅผ่„‚่‚ช็ญ‰ๅ•้กŒ，้›–็„ถไบซๅ—ๅฃ่…นไน‹ๆ…พ，ๅปไป˜ๅ‡บๅฅๅบทไปฃๅƒน。

「็ฒ—้ฃŸ」ๅƒไบ†่ผƒๅฅๅบท็š„5็†็”ฑ

  1. ่ฑๅฏŒ็š„่†ณ้ฃŸ็บ–็ถญๅฏไฟƒ้€ฒ่…ธ่ƒƒ่ •ๅ‹•，ๆœ‰ๅŠฉๆŽ’ไพฟ้ †ๆšข，ๆ˜ฏ้ ้˜ฒไพฟ็ง˜ๅŠๅคง่…ธ็™Œ็š„ๅฅๅบท้ฃฒ้ฃŸ。

  2. ็‡Ÿ้คŠๅฏ†ๅบฆ้ซ˜，้‚„ๅซๆœ‰่ฑๅฏŒ็š„็บ–็ถญ，ๅฏไปฅ้ฟๅ…่ก€็ณ–ๆ€ฅ้€ŸไธŠๅ‡ๅˆๆ€ฅ้€Ÿไธ‹้™，ๆธ›ๅฐ‘ๅพ—็ณ–ๅฐฟ็—…็š„ๆฉŸๆœƒ。

  3. ็ฒ—้ฃŸไธญ็š„ๅ…จ็ฉ€้กž้ฃŸ็‰ฉ，ๅซ่ฑๅฏŒๅฏๆบถๆ€ง็บ–็ถญๅซ，ๅฏ้™ไฝŽ่ก€่„‚、้™่†ฝๅ›บ้†‡，ๆœ‰ๅŠฉๅฟƒ่ก€็ฎกๅฅๅบท。

  4. ๅƒ็ฒ—้ฃŸๅฏไปฅๅขžๅŠ ้ฃฝ่ถณๆ„Ÿ，ๆธ›ๅฐ‘็†ฑ้‡ๆ”ๅ–；ไธฆไธ”ๅ› ็‚บ็บ–็ถญ่ณชๅซ้‡่ผƒๅคš，่ƒฝๅปถ็ทฉ่ก€็ณ–ไธŠๅ‡，ๆฏ”่ผƒไธๅฎนๆ˜“่ฝ‰่ฎŠๆˆ้ซ”่„‚่‚ช；ๆœ‰ๅŠฉๆŽงๅˆถ้ซ”้‡、้ ้˜ฒ่‚ฅ่ƒ–。

  5. ็ฒ—้ฃŸๆœ‰ๅŠฉ็‡Ÿ้คŠ็ด ็š„ๅ‡่กกๆ”ๅ–，ๆ”นๅ–„ๅ› ็‚บๆ—ฅ่ถจ็ฒพ็ทปๅŒ–ๅŠ้ฃฒ้ฃŸ่ฅฟๅŒ–，ๆ™ฎ้็คฆ็‰ฉ่ณช、็ถญ็”Ÿ็ด ๅŠ่†ณ้ฃŸ็บ–็ถญไธ่ถณ็š„ๅ•้กŒ。

　ไฝ†ไธๆ˜ฏไบบไบบ้ƒฝ้ฉๅˆๅƒ็ฒ—้ฃŸ，ๅ› ็‚บ้Žๅบฆ็ฒ—้ฃŸๆœƒๅฝฑ้Ÿฟไบบ้ซ”็š„็‡Ÿ้คŠๅธๆ”ถ，ๅฐๅฎนๆ˜“็‡Ÿ้คŠไธ่‰ฏ็š„่€ไบบๅฎถๅŠ็™ผ่‚ฒไธญ็š„ๅญฉๅญไพ†่ชช，ๅฐฑไธ้ฉๅˆไบ†。



「็ฒพ้ฃŸ、็ฒ—้ฃŸ」ๅฆ‚ไฝ•ๅฅๅบทๅƒ

  1. ๅ„˜้‡ๅƒไฟๆŒๅŽŸๅง‹็‹€ๆ…‹็š„้ฃŸ็‰ฉ

    　ๅฐ‘ๅƒ้ŽๅบฆๅŠ ๅทฅ้ฃŸ็‰ฉ，ๅŽŸ็‹€้ฃŸ็‰ฉไธไฝ†็‡Ÿ้คŠไธๆตๅคฑ，ไนŸๆธ›ๅฐ‘ๅฅๅบทๅฑๅฎณ，ไพ‹ๅฆ‚ๅƒ็ฑณ้ฃฏๆฏ”ๅƒ้บตๅฅฝ、ๅƒ่ฑฌ่‚‰ๆฏ”ๅƒ่‚‰้ฌ†ๅฅฝ、ๅƒ้ฆฌ้ˆด่–ฏๆฏ”ๅƒ่–ฏๆขๅฅฝ、ๅƒๆœช็ฒพ่ฃฝ็š„็ด…็ณ–ๆฏ”็ฒพ็ทป็š„็™ฝ็ณ–ๅฅฝ。ๅŽŸ็‹€้ฃŸ็‰ฉๆœ‰：็ณ™็ฑณ้ฃฏ、ไบ”็ฉ€้ฃฏ、็Ž‰็ฑณ、็ดซ็ฑณ、็‡•้บฅ、่•Ž้บฅ、ๅ—็“œ、ๅœฐ็“œ、ๅฑฑ่—ฅ、่Š‹้ ญ、็ด…่ฑ†、็ถ ่ฑ†、้ปƒ่ฑ†、้ป‘่ฑ†、็ข—่ฑ†、ๆ‰่ฑ†、ๆฏ›่ฑ†、่Šฑ็”Ÿ、่–ไป、่“ฎๅญ、่“ฎ่—•、่ฑ่ง’、ๆ —ๅญ、ๆ ธๆกƒ、่…ฐๆžœ、่Š้บป、ๆพๅญ็ญ‰。

  2. ็ฒ—้ฃŸ่ˆ‡็ฒพ้ฃŸ็š„ๅฅๅบทๆฏ”ไพ‹4：6

    　้Žๅคš็š„็ฒ—้ฃŸไนŸไธๅˆฉๅฅๅบท，ๆœƒๅฝฑ้Ÿฟไบบ้ซ”็š„็‡Ÿ้คŠๅธๆ”ถ，็ฒพ้ฃŸ่ˆ‡็ฒ—้ฃŸ็š„้€ฒ้ฃŸๆฏ”ไพ‹，ๅปบ่ญฐๆŽงๅˆถๅœจ4：6。


ๆ–‡็ซ ๆ—ฅๆœŸ：2019/09/27
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Sunday, 14 June 2020

Sunrise Smoothie



Source:

Recipes from my friend: Ah Fang ( A TCM practitioner)

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Sunday, 10 May 2020

The What, Why, and How of Epsom Salt Baths

All the ways to Epsom salt

Epsom salt is an ingredient used in a soak to treat minor aches and pains. It’s thought to soothe tired muscles and reduce swelling.

As a medication administered intravenously, it can stave off premature birth and alleviate seizures caused by several conditions, including magnesium deficiency, preeclampsia, and eclampsia.

The most popular use for Epsom salt is in baths.

While there isn’t strong, scientific evidence supporting its effectiveness, many people say they feel relief for multiple symptoms by soaking in an Epsom salt bath.

Let’s look at how you can use it.

Epsom salts dissolve in water. Enthusiasts believe this allows magnesium and sulfates to be readily absorbed into skin. Whether this is sufficient for various treatments or not, Epsom salt is considered safe. It’s also easy to use, easy to find, and inexpensive.

How to do it

There really is no downside to taking a warm bath, although it’s important to check with your doctor first if you have low blood pressure. This is because hot water can temporarily lower blood pressure.

The Mayo Clinic recommends adults use 2 cups of Epsom salt per gallon of warm water. More than that can make the water feel slippery. It may also be drying to your skin.

Lower concentrations you can try are:

  • 300 grams (1.5 cups) of Epsom salt to 1 gallon of water
  • 1 cup of Epsom salt to 1 gallon of water
  • 2 cups of Epsom salt added to your bathtub of water

Soak for at least 15 minutes. If you’re soaking in an Epsom salt bath for aches and pains, make sure not to use water that’s too hot. This might worsen instead of reduce swelling.

Other ways to use Epsom salt in a soak:

Many Epsom salt advocates believe the amount of magnesium able to enter the body through the skin is sufficient for reducing swelling and relieving aches. It’s also thought that Epsom salts are effective for soothing skin and reducing irritation and itching.

When used as a soak, Epsom salt is generally considered safe.

If you’ve never had an Epsom salt bath, consider testing a patch of skin with magnesium sulfate and water first.

Avoid submerging broken skin in an Epsom salt bath.

Stop use if you experience:

  • itchy skin
  • allergic reactions, like hives or rash
  • skin infection

A 2017 review of studiesTrusted Source indicates that larger and more methodical studies on topical application of Epsom salt need to be done. One 2005 studyTrusted Source found that magnesium salts can be effective for dry skin and for reducing inflammation. However, the study doesn’t include the number of study participants analyzed.

As a folk remedy, Epsom salt is used on a widespread basis to provide relief for a variety of conditions. These include:

  • itching caused by poison ivy
  • skin irritation and inflammation
  • sore feet
  • sore muscles
  • sprains
  • stiff joints
  • stress
  • sunburn

Doctors also administer it intravenously. It’s been shown to be effective for these uses:

  • control rapid heartbeat
  • relieve migraine headaches
  • postpone premature birth
  • prevent seizures caused by preeclampsia and eclampsia
  • reduce swelling in the brain
  • treat barium poisoning
  • treat muscle spasms and seizures caused by magnesium deficiency

It’s used orally to treat:

  • constipation
  • low magnesium levels in blood

There’s some evidenceTrusted Source that magnesium taken orally has a positive effect for several conditions, including:

  • stroke
  • heart disease
  • diabetes

It is, however, also possible to take too much magnesium by mouth.

Always check with your doctor before using Epsom salt by mouth. Follow the package instructions exactly. Too much magnesium can cause an irregular heartbeat and low blood pressure

Epsom salt’s chemical name is magnesium sulfate. One story about magnesium sulfate’s takes place in the Epsom region of England. During a drought in 1618, a local cow herder named Henry Wicker bent down to drink from a pool of water in Epsom Common. He found the water acidic and bitter.

As the water evaporated, Wicker noticed white residue left behind and realized after drinking the water that it had a laxative effect. Epsom’s salts became a sought-after cure for constipation for hundreds of years following this happenstance discovery.

In 1755, a British chemist and physicist named Joseph Black conducted experiments on the chemical properties of magnesium sulfate. He proposed that magnesium be classified as an element.

Magnesium is essential for every life form on the planet. In the human body, it’s necessary for muscle and nerve function and maintaining a healthy immune system. It’s also needed to maintain a regular heartbeat, sufficient blood glucose, and strong bones.

Epsom salt baths can be relaxing and soothing. The benefits of a soak in Epsom salt-treated water have not been proven scientifically yet, but many people swear by this folk remedy. There’s very little downside to using Epsom salts in a bath.

Baths in general can be meditative and are a great way to take a break from daily stressors. Epsom salt may help your bath become even more relaxing by soothing tired muscles and easing stress.

You can also try different types of soaks, such as oatmeal baths or plain old bubble baths, to see if you get the same results.


Source:

Medically reviewed by Gerhard Whitworth, R.N. — By Corey Whelan — Updated on April 23, 2020

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