a cikin labarin Abincin HANKALI Duk abin da kuke buƙatar sani game da shi an bayyana shi dalla-dalla.
Menene Abincin MIND?
MIND tana tsaye ga Bahar Rum-DASH Intervention for Neurodegenerative Delay (Mediterranean-DASH Intervention for Neurodegenerative Delay).
Abincin HANKALIya haɗu da fasalulluka na mashahuran abinci guda biyu, na Bahar Rum da abincin DASH.
Kwararru da yawa suna la'akari da abinci na Bahar Rum da DASH a matsayin abinci mafi inganci. Nazarin ya nuna cewa za su iya rage hawan jini da kuma rage haɗarin cututtukan zuciya, ciwon sukari, da sauran cututtuka iri-iri.
Yaya Abincin MIND yake Aiki?
Abincin HANKALIYana da nufin rage cin abinci mara kyau da ƙara yawan abinci tare da kayan warkarwa.
Abinci mara kyau yana haifar da kumburi a cikin jiki. Wannan kuma yana lalata aikin salula, DNA da ƙwayoyin kwakwalwa.
Abincin HANKALI Yana taimakawa rage kumburi, ta haka ne yake dawo da tsarin DNA, kwakwalwa da aikin salula.
Abincin HANKALIHaɗin abinci ne na Bahar Rum da DASH.
Nazarin ya nuna cewa cin abinci na Bahar Rum yana rage yawan cututtukan cututtuka irin su ciwon sukari, cututtukan zuciya, da ciwon daji, kuma yana inganta lafiyar jiki.
Abincin DASH, a daya bangaren, yana rage hawan jini a cikin masu fama da hauhawar jini.
Cin sunadaran da ba su da ƙarfi, ƙarancin sukari, ƙarancin gishiri, abinci na halitta, kitse mai lafiya, da aikin motsa jiki na yau da kullun suna haɓaka jin daɗin rayuwa gaba ɗaya da haɓaka aikin ƙwaƙwalwa.
Abincin MIND - Shaidar Kimiyya
Abincin HANKALI bisa binciken kimiyya. Dr. Morris da abokan aiki sun gudanar da gwaji a kan mahalarta 58 masu shekaru 98-923 kuma sun bi su har tsawon shekaru hudu da rabi.
Ƙungiyar binciken ta kammala cewa ko da matsakaitan riko da abinci na MIND ya haifar da raguwar haɗarin cutar Alzheimer.
Wani MIND rage cin abinciAn yi ta Agnes Berendsen et al. Jami'ar Wageningen ta bi diddigin abincin mata 70 masu shekaru 16.058 zuwa sama daga 1984 zuwa 1998, sannan kimanta iyawar fahimta ta hanyar tambayoyin tarho daga 1995 zuwa 2001.
Ƙungiyar binciken ta gano cewa riko da abinci na MIND na dogon lokaci ya haifar da ingantaccen ƙwaƙwalwar ajiya.
Tawagar bincike karkashin jagorancin Dr.Claire T. Mc. Evoy yayi gwaji tare da abinci na Rum da kuma abincin MIND akan mata 68 masu shekaru 10 ± 5,907 shekaru.
An auna aikin fahimi na mahalarta. Mahalarta waɗanda suka fi dacewa da abinci na Bahar Rum da MIND an gano cewa suna da mafi kyawun aikin fahimi da kuma rage rashin hankali.
Nazarin abinci na MIND na 2018 ya nuna cewa wannan abincin na iya taimakawa jinkirta ci gaban cutar Parkinson a cikin tsofaffi.
Abin da za a ci akan Abincin HANKALI
kore kayan lambu
Nufin abinci shida ko fiye a kowane mako.
Duk sauran kayan lambu
Baya ga kayan lambu masu ganye, ku ci wani kayan lambu aƙalla sau ɗaya a rana. Zaɓi kayan lambu marasa sitaci saboda suna ɗauke da 'yan adadin kuzari da abubuwan gina jiki.
strawberries
Ku ci strawberries aƙalla sau biyu a mako. Ko da yake binciken da aka buga ya ce strawberries kawai ya kamata a sha, ya kamata ku ci sauran 'ya'yan itatuwa irin su blueberries, raspberries da blackberries don amfanin antioxidant.
Kwaya
Yi ƙoƙarin cin abinci guda biyar na goro ko fiye kowane mako.
Abincin HANKALIMasu kirkiro ba su fayyace nau'ikan goro da za su ci ba, amma tabbas zai fi kyau a ci nau'ikan nau'ikan don samun nau'ikan abubuwan gina jiki.
man zaitun
Yi amfani da man zaitun a matsayin babban man girki.
dukan hatsi
Nufin ku ci aƙalla abinci uku a kullum.Mirgine hatsi,quinoaZabi hatsi irin su shinkafa launin ruwan kasa, taliya mai cike da alkama, da gurasar alkama 100% gabaɗaya.
Pisces
Ku ci kifi aƙalla sau ɗaya a mako. Don yawan adadin omega-3 fatty acid, salmon, sardines, trout, tuna damackerel Fi son kifin mai kamar
wake
A sha aƙalla abinci huɗu na wake kowane mako. Wannan ya hada da lentil da waken soya.
Dabbobi masu fuka-fuki
Ku ci kaza ko turkey akalla sau biyu a mako. Soyayyen kaza shine abincin da aka ba da shawarar musamman a cikin abincin MIND.
Me Ba za a Iya Ci ba akan Abincin MIND?
Abincin MIND yana ba da shawarar iyakance abinci biyar masu zuwa:
Butter da margarine
Ku ci ƙasa da cokali 1 (kimanin gram 14) kowace rana. Maimakon haka, zaɓi man zaitun a matsayin man girki na farko kuma ku tsoma gurasar ku a cikin man zaitun.
cuku
Abincin MIND yana ba da shawarar iyakance cin cuku zuwa ƙasa da sau ɗaya a mako.
Jan nama
Kada ku sha fiye da abinci uku kowane mako. Wannan ya haɗa da naman sa, rago da samfuran da aka samo daga waɗannan nama.
soyayyen abinci
Abincin MIND ya ƙi yarda da soyayyen abinci, musamman waɗanda ke cikin gidajen cin abinci mai sauri. Ƙayyade yawan amfani da ku zuwa ƙasa da sau ɗaya a mako.
Fastoci da kayan zaki
Wannan ya haɗa da yawancin abincin takarce da kayan zaki da za ku iya tunani akai. Ice cream, kukis, kukis, kukis, abun ciye-ciye, kukis, fudge da ƙari.
Yi ƙoƙarin iyakance su zuwa fiye da sau hudu a mako. Masu bincike sun ba da shawarar iyakance amfani da waɗannan abincin da ke ɗauke da kitse mai kitse da kitse.
Karatu,trans fats gano cewa yana da alaƙa a fili da kowane nau'in cututtuka, kamar cututtukan zuciya da ma cutar Alzheimer.
Menene Amfanin Abincin MIND?
Yana rage danniya da kumburi
Masana kimiyyar da suka kirkiro abincin suna tunanin cewa wannan abincin yana da tasiri wajen rage yawan damuwa da kumburi.
Rashin damuwaYana faruwa ne lokacin da ƙwayoyin da ba su da ƙarfi da ake kira free radicals suka taru a cikin jiki da yawa. Wannan sau da yawa yana lalata sel. Kwakwalwa tana da rauni musamman ga wannan lalacewa.
Kumburi shine amsawar jikinmu ga rauni da kamuwa da cuta. Amma idan na dogon lokaci, kumburi kuma yana iya zama cutarwa kuma yana ba da gudummawa ga yawancin cututtuka na yau da kullun.
Wadannan yanayi sun fi shafar kwakwalwa, kuma abincin MIND yana rage wannan.
Yana iya rage cutarwa sunadaran "Beta-Amyloid".
Masu bincike na MIND rage cin abinci suna tsammanin zai iya amfanar da kwakwalwa ta hanyar rage ƙwayoyin beta-amyloid masu cutarwa.
Sunadaran Beta-amyloid gutsutsun furotin ne da ake samu a jiki. Duk da haka, yana iya haɓakawa a cikin kwakwalwa kuma ya zama plaque, ya rushe sadarwa tsakanin ƙwayoyin kwakwalwa kuma ya haifar da mutuwar kwakwalwa.
Misalin Jerin Abincin MIND na mako guda
An ƙirƙiri wannan jeri a matsayin misali don abincin MIND. "Me za ku ci akan abincin MIND?" Kuna iya daidaita lissafin zuwa kanku tare da abincin da aka ambata a cikin sashe.
Litinin
Breakfast: Rasberi yogurt, almond.
Abincin rana: Salatin Bahar Rum tare da miya na man zaitun, gasasshen kaza, burodin gama gari.
Abincin dare: Brown shinkafa, black wake, gasasshen kaza.
Talata
Breakfast: Gasa tare da gurasar alkama gabaɗaya, kwai da aka yanka
Abincin rana: Gasashen sanwicin kaji, blackberry, karas.
Abincin dare: Gasasshen salmon, salatin man zaitun.
Laraba
Breakfast: Oatmeal tare da Strawberry, Boiled Kwai
Abincin HANKALIKuna iya rasa nauyi tare da shi. Hakanan wannan abincin yana iya haifar da asarar nauyi, saboda yana ƙarfafa cin abinci mai kyau da motsa jiki tare da rage cin abinci mai yawan kalori da gishiri.
Abinci Masu Rage Hadarin Alzheimer
Cutar Alzheimer na ɗaya daga cikin abubuwan da ke haifar da hauka. Shi ne sanadin kashi 60 zuwa 70 na cututtukan hauka.
Wannan cututtukan cututtukan neurodegenerative na yau da kullun yana farawa sannu a hankali kuma yana daɗa muni akan lokaci. Ɗaya daga cikin alamun farko shine asarar ƙwaƙwalwar ajiya.
Yayin da cutar ke ci gaba, alamun sun haɗa da harshe, sauye-sauyen yanayi, asarar kuzari, rashin iya sarrafa kulawar mutum da matsalolin ɗabi'a.
Ba a san ainihin dalilin cutar Alzheimer ba. Duk da haka, kusan kashi 70 cikin dari na lokuta suna da alaƙa da kwayoyin halitta.
Sauran abubuwan haɗari sun haɗa da tarihin raunin kai, damuwa ko hauhawar jini.
Idan kuna da babban haɗarin cutar Alzheimer, kuna buƙatar kula da abincin ku. Yawancin abinci na iya inganta lafiyar hankali da kuma rage haɗarin kamuwa da cuta.
Abincin da za a iya cinyewa don rage haɗarin cutar Alzheimer za a iya jera su kamar haka;
Blueberries
BlueberriesAn ɗora shi da antioxidants waɗanda zasu iya kare kwakwalwa daga lalacewa mai lalacewa. Hakanan yana kare jiki daga mahaɗan ƙarfe masu cutarwa waɗanda zasu iya haifar da cututtuka masu lalacewa irin su Alzheimer's, multiple sclerosis, da Parkinson's.
Hakanan, phytochemicals, anthocyanins da proanthocyanidins a cikin blueberries suna ba da fa'idodi masu kariya.
Koren Leafy Kayan lambu
Kabeji Ganyen ganye kamar koren ganyen ganye suna taimakawa ci gaba da kaifin tunani, hana raguwar fahimi da rage haɗarin cutar Alzheimer.
Kale kabejiYana da wadataccen tushen bitamin B12, wanda ke da mahimmanci ga lafiyar hankali.
Vitamin K a cikin kabeji da sauran ganyen ganye yana da alaƙa da ingantacciyar lafiyar hankali.
Wani bincike na 2015 da masu binciken Cibiyar Kiwon Lafiya ta Jami'ar Rush ta yi rahoton cewa yawan cin Kale da alayyafo a cikin abinci na iya taimakawa rage saurin fahimi.
Binciken ya bincika abubuwan gina jiki da ke da alhakin tasirin kuma ya gano cewa amfani da bitamin K yana rage raguwar hankali.
Cin abinci guda 1 zuwa 2 na kayan lambu masu ganye a rana na iya zama da amfani wajen rage haɗarin cutar Alzheimer.
Koren shayi
Daga cikin abinci masu wadatar antioxidant don inganta ƙarfin kwakwalwa kore shayi, ta sami kanta wani muhimmin wuri.
Yanayin antioxidant ɗin sa yana tallafawa lafiyar tasoshin jini a cikin kwakwalwa don ta iya aiki yadda ya kamata.
Har ila yau, shan koren shayi na iya dakatar da ci gaban plaque a cikin kwakwalwa, wanda ke da alaƙa da Alzheimer's da Parkinson, cututtuka guda biyu na neurodegenerative.
Nazarin, wanda aka buga a cikin Journal of Alzheimer's Disease, ya ruwaito cewa koren shayi polyphenols taimaka da tsufa da neurodegenerative cututtuka.
Kuna iya shan kofuna 2 zuwa 3 na koren shayi a rana don kiyaye lafiyar kwakwalwa na dogon lokaci.
Kirfa
Shahararren yaji wanda zai iya taimakawa rushe plaques na kwakwalwa da rage kumburin kwakwalwa wanda zai iya haifar da matsalolin ƙwaƙwalwar ajiya shine kirfa.
KirfaYana da tasiri wajen hanawa tare da jinkirta alamun cutar Alzheimer ta hanyar samar da mafi kyawun jini zuwa kwakwalwa.
Ko da shakar kamshinsa na iya inganta sarrafa fahimi da inganta ayyukan kwakwalwa masu alaƙa da hankali, ƙwaƙwalwar ƙwaƙwalwa ta zahiri, ƙwaƙwalwar aiki, da saurin motsi na gani.
Kuna iya shan kofi na shayin kirfa kowace rana ko yayyafa garin kirfa akan abubuwan sha kamar salads na 'ya'yan itace da santsi.
Kifi
Kifi Kifi kamar kifin na iya taimakawa wajen rage matsalolin kwakwalwa masu alaka da shekaru yayin da suke sanya kwakwalwar matasa.
Abubuwan fatty acid na omega 3 da ake samu a cikin salmon suna taka rawa sosai wajen kariya daga cutar Alzheimer da sauran nau'ikan hauka.
Ɗaya daga cikin binciken ya gano cewa docosahexaenoic acid (DHA), nau'in omega 3 fatty acid, na iya hana ci gaban Alzheimer.
Yana iya rage girman ci gaban raunukan kwakwalwa guda biyu wadanda sune alamar wannan cuta ta neurodegenerative.
DHA na iya rage tara tarin tau, wanda ke haifar da haɓakar tangles na neurofibrillary.
DHA kuma yana rage matakan furotin beta-amyloid, wanda zai iya yin taguwa kuma ya samar da plaques a cikin kwakwalwa. Anyi wannan binciken akan berayen da aka gyara ta hanyar kwayoyin halitta.
Don rage haɗarin cutar Alzheimer, yakamata ku ci abinci 1-2 na salmon a kowane mako.
Turmeric
TurmericYa ƙunshi wani fili da ake kira curcumin, wanda ke da sinadarin antioxidant da anti-inflammatory wanda ke amfanar lafiyar kwakwalwa.
Kayanta na hana kumburin kumburin kwakwalwa na iya hana kumburin kwakwalwa, wanda ake tunanin yana daya daga cikin abubuwan da ke haifar da rashin fahimta kamar cutar Alzheimer.
Har ila yau, ikonsa na antioxidant yana tallafawa lafiyar kwakwalwa gaba ɗaya ta hanyar taimakawa wajen cire plaque ginawa a cikin kwakwalwa da inganta kwararar iskar oxygen. Wannan yana hana ko rage jinkirin ci gaban cutar Alzheimer.
A cikin binciken da aka buga a Cibiyar Nazarin Neurology ta Indiya, shigar curcumin a cikin kwakwalwa ya rage beta-amyloid plaques da aka samu a cikin cutar Alzheimer.
Kuna iya shan gilashin madarar turmeric kowace rana kuma ku ƙara turmeric a cikin abincinku don kiyaye kwakwalwar ku na tsawon shekaru.
man zaitun
Na halitta karin budurwa man zaitunYa ƙunshi wani ɓangaren phenolic da ake kira oleocanthal wanda ke taimakawa haɓaka samar da mahimman sunadaran sunadarai da enzymes waɗanda ke taimakawa rushe plaques amyloid.
Yana aiki a matsayin mai yuwuwar tsarin neuroprotective akan cutar Alzheimer.
Wani bincike da aka buga a cikin Journal of Alzheimer's Disease ya nuna cewa karin budurcin man zaitun na iya inganta ilmantarwa da ƙwaƙwalwa da kuma mayar da lalacewar kwakwalwa. Anyi wannan binciken akan beraye.
Man Kwakwa
kamar man zaitun, man kwakwa Hakanan yana da fa'ida wajen rage haɗarin cutar Alzheimer da kuma lalata.
Matsakaicin sarkar triglycerides a cikin man kwakwa yana ƙara matakan jini na jikin ketone, waɗanda ke aiki azaman madadin man kwakwalwa. Wannan yana inganta aikin fahimi.
Wani bincike da aka buga a cikin Journal of Alzheimer's Disease ya ba da rahoton cewa man kwakwa yana rage tasirin amyloid beta akan ƙwayoyin cortical. Amyloid beta peptides suna da alaƙa da cututtukan neurodegenerative.
Broccoli
Wannan kayan lambu mai cruciferous tushen tushen folate ne da kuma antioxidant bitamin C, dukansu suna taka muhimmiyar rawa wajen aikin kwakwalwa.
Wani binciken da aka buga a cikin Journal of Alzheimer's Disease ya ruwaito cewa kiyaye matakan lafiya na bitamin C na iya samun aikin kariya daga raguwar fahimi da ke da alaƙa da shekaru da cutar Alzheimer.
Broccoli Har ila yau, ya ƙunshi folate kuma ya ƙunshi carotenoids waɗanda ke rage homocysteine , amino acid da ke da alaƙa da rashin fahimta.
Har ila yau, nau'ikan bitamin B da ke cikinsa suna taka muhimmiyar rawa wajen inganta taurin hankali da ƙwaƙwalwa. Broccoli na iya rage tasirin gajiyawar tunani da damuwa.
Gyada
GyadaAbubuwan anti-mai kumburi da antioxidative na iya taimakawa rage haɗari, jinkirta farawa, jinkiri ko ma hana ci gaban cutar Alzheimer.
Yin amfani da goro yana kare kwakwalwa daga furotin na beta-amyloid, furotin da aka fi samu a cikin kwakwalwar masu fama da cutar Alzheimer.
Bugu da ƙari, goro shine tushen tushen zinc mai kyau, wanda zai iya kare ƙwayoyin kwakwalwa daga lalacewa mai lalacewa.
rana don inganta lafiyar hankalikaho Ku ci goro kaɗan.
