m'nkhani MIND zakudya Zonse zomwe muyenera kudziwa za izo zikufotokozedwa mwatsatanetsatane.
Kodi MIND Diet ndi chiyani?
MIND imayimira Mediterranean-DASH Intervention for Neurodegenerative Delay (Mediterranean-DASH Intervention for Neurodegenerative Delay).
MIND zakudyaamaphatikiza zakudya ziwiri zodziwika bwino, zakudya zaku Mediterranean ndi DASH.
Akatswiri ambiri amaona kuti zakudya za ku Mediterranean ndi DASH ndizo zakudya zabwino kwambiri. Kafukufuku akusonyeza kuti akhoza kuchepetsa kuthamanga kwa magazi ndi kuchepetsa chiopsezo cha matenda a mtima, shuga, ndi matenda ena osiyanasiyana.
Kodi MIND Diet Imagwira Ntchito Motani?
MIND zakudyaCholinga chake ndi kuchepetsa kudya zakudya zopanda thanzi ndikuwonjezera kudya zakudya zokhala ndi machiritso.
Zakudya zopanda thanzi zimayambitsa kutupa m'thupi. Izi zimawononga magwiridwe antchito a ma cell, DNA ndi ma cell aubongo.
MIND zakudya Zimathandizira kuchepetsa kutupa, potero kubwezeretsa kapangidwe ka DNA, ubongo ndi ntchito zama cell.
MIND zakudyaNdizophatikiza zakudya zaku Mediterranean ndi DASH.
Kafukufuku wasonyeza kuti zakudya za ku Mediterranean zimachepetsa kuchuluka kwa matenda aakulu monga matenda a shuga, matenda a mtima, ndi khansa, komanso kumapangitsa kuti thupi likhale ndi thanzi labwino.
Zakudya za DASH, komano, zimachepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi matenda oopsa.
MIND zakudya zochokera pa kafukufuku wa sayansi. Dr. Morris ndi anzake adayesa kuyesa kwa anthu a 58 azaka za 98-923 ndipo adawatsatira kwa zaka zinayi ndi theka.
Gulu lofufuza linanena kuti ngakhale kutsata zakudya za MIND kumachepetsa chiopsezo cha matenda a Alzheimer's.
Wina Maphunziro a zakudya za MINDWopangidwa ndi Agnes Berendsen et al. Yunivesite ya Wageningen inatsata zakudya za amayi a 70 azaka za 16.058 ndi kupitirira kuchokera ku 1984 mpaka 1998, ndikutsatiridwa ndi kuwunika kwa luso lachidziwitso ndi kuyankhulana kwa telefoni kuyambira 1995 mpaka 2001.
Gulu lofufuza lidapeza kuti kutsatira zakudya za MIND kwa nthawi yayitali kumapangitsa kukumbukira bwino mawu.
Gulu lofufuza motsogozedwa ndi Dr.Claire T. Mc. Evoy adayesa zakudya zaku Mediterranean komanso zakudya za MIND pa azimayi 68 azaka 10 ± 5,907.
Kuchita mwachidziwitso kwa otenga nawo mbali kunayesedwa. Ophunzira omwe amatsatira kwambiri zakudya za Mediterranean ndi MIND adapezeka kuti ali ndi chidziwitso chabwino komanso kuchepetsa kusokonezeka kwa chidziwitso.
Kafukufuku wa zakudya za 2018 MIND adawonetsa kuti zakudya izi zitha kuthandiza kuchepetsa kufalikira kwa matenda a Parkinson mwa okalamba.
Zomwe Muyenera Kudya pa MIND Diet
masamba obiriwira
Yesetsani kuchita masewera asanu ndi limodzi kapena kuposerapo pa sabata.
Zamasamba zina zonse
Kuwonjezera pa masamba obiriwira, idyani masamba ena kamodzi patsiku. Sankhani masamba osakhuthala chifukwa ali ndi zopatsa mphamvu zochepa komanso zopatsa thanzi.
strawberries
Idyani sitiroberi osachepera kawiri pa sabata. Ngakhale kafukufuku wofalitsidwa akuti ma strawberries okha ayenera kudyedwa, muyenera kudya zipatso zina monga blueberries, raspberries ndi mabulosi akuda chifukwa cha zopindulitsa zawo za antioxidant.
Matenda a Alzheimer's ndi chimodzi mwazomwe zimayambitsa matenda a dementia. Ndizomwe zimayambitsa 60 mpaka 70 peresenti ya matenda a dementia.
Matenda a neurodegenerative awa nthawi zambiri amayamba pang'onopang'ono ndipo amakula pakapita nthawi. Chimodzi mwa zizindikiro zoyamba ndi kukumbukira kukumbukira.
Pamene matendawa akupita patsogolo, zizindikiro zimaphatikizapo chinenero, kusinthasintha kwa maganizo, kutaya mtima, kulephera kudzisamalira komanso mavuto a khalidwe.
Zomwe zimayambitsa matenda a Alzheimer sizidziwika. Komabe, pafupifupi 70 peresenti ya milandu imakhudzana ndi majini.
Zinthu zina zowopsa ndizo mbiri ya kuvulala kumutu, kupsinjika maganizo kapena kuthamanga kwa magazi.
Ngati muli ndi chiopsezo chachikulu cha Alzheimer's, muyenera kusamala ndi zakudya zanu. Zakudya zambiri zimatha kusintha thanzi lachidziwitso ndikuchepetsa chiopsezo chotenga matenda.
Zakudya zomwe zitha kudyedwa kuti muchepetse chiopsezo cha matenda a Alzheimer's zitha kulembedwa motere;
Mabulosi abuluu
Mabulosi abuluuImadzaza ndi ma antioxidants omwe amatha kuteteza ubongo ku kuwonongeka kwa ma free radicals. Kumatetezanso thupi ku zinthu zachitsulo zovulaza zomwe zingayambitse matenda osachiritsika monga Alzheimer's, multiple sclerosis, ndi Parkinson's.
Komanso, ma phytochemicals, anthocyanins ndi proanthocyanidins mu blueberries amapereka phindu la neuroprotective.
Masamba Obiriwira Obiriwira
Kabichi Zobiriwira zamasamba monga masamba obiriwira zimathandizira kuti malingaliro azikhala akuthwa, amapewa kuchepa kwa chidziwitso komanso amachepetsa chiopsezo cha matenda a Alzheimer's.
kale kabichiNdi gwero lambiri la vitamini B12, lomwe ndi lofunikira pa thanzi lachidziwitso.
Vitamini K mu kabichi ndi masamba ena obiriwira amalumikizidwa ndi thanzi labwino lamalingaliro.
Kafukufuku wa 2015 wopangidwa ndi ofufuza a Rush University Medical Center akuti kudya kabichi ndi sipinachi wambiri m'zakudya kungathandize kuchepetsa kuzindikira.
Kafukufukuyu adawunika zakudya zomwe zimapangitsa kuti izi zitheke ndipo adapeza kuti kumwa vitamini K kumachepetsa kuchepa kwa chidziwitso.
Kudya masamba 1 mpaka 2 a masamba obiriwira patsiku kungakhale kothandiza kuchepetsa chiopsezo cha Alzheimer's.
Tiyi wobiriwira
Zina mwazakudya zokhala ndi antioxidant zowonjezera mphamvu zaubongo tiyi wobiriwira, imadzipeza yokha malo ofunikira.
Chikhalidwe chake cha antioxidant chimathandizira mitsempha yamagazi yathanzi muubongo kuti igwire bwino ntchito.
Komanso, kumwa tiyi wobiriwira kumatha kuyimitsa kukula kwa zolengeza muubongo, zomwe zimalumikizidwa ndi Alzheimer's ndi Parkinson, matenda awiri omwe amapezeka kwambiri mu neurodegenerative.
Phunzirolo, lofalitsidwa mu Journal of Alzheimer's Disease, linanena kuti tiyi wobiriwira wa polyphenols amathandizira kukalamba ndi matenda a neurodegenerative.
Mutha kumwa makapu 2 mpaka 3 a tiyi wobiriwira patsiku kuti mukhale ndi thanzi laubongo.
Sinamoni
Zokometsera zodziwika bwino zomwe zingathandize kuphwanya zolembera zaubongo ndikuchepetsa kutupa kwaubongo komwe kungayambitse vuto la kukumbukira ndi sinamoni.
SinamoniNdiwothandiza popewa komanso kuchedwetsa zizindikiro za Alzheimer's popereka magazi abwino ku ubongo.
Ngakhale kutulutsa fungo lake kumatha kupititsa patsogolo kusinthika kwachidziwitso ndikuwongolera magwiridwe antchito aubongo okhudzana ndi chidwi, kukumbukira kukumbukira, kukumbukira kogwira ntchito, komanso kuthamanga kwa magalimoto.
Mutha kumwa kapu ya tiyi ya sinamoni tsiku lililonse kapena kuwaza ufa wa sinamoni pazakumwa monga saladi wa zipatso ndi ma smoothies.
Salimoni
Salimoni Nsomba ngati nsomba zingathandize kuchepetsa mavuto a ubongo okhudzana ndi zaka pamene ubongo umakhala waung'ono.
Ma omega 3 fatty acids omwe amapezeka mu nsomba za salimoni amathandiza kwambiri kuteteza ku Alzheimer's ndi mitundu ina ya dementia.
Kafukufuku wina anapeza kuti docosahexaenoic acid (DHA), mtundu wa omega 3 fatty acid, ingalepheretse kukula kwa Alzheimer's.
Itha kuchedwetsa kukula kwa zotupa ziwiri muubongo zomwe ndi chizindikiro cha matenda a neurodegenerative.
DHA imatha kuchedwetsa kuchulukira kwa tau, zomwe zimabweretsa kukula kwa ma neurofibrillary tangles.
DHA imachepetsanso kuchuluka kwa mapuloteni a beta-amyloid, omwe amatha kufota ndikupanga zolembera muubongo. Kafukufukuyu adachitika pa mbewa zosinthidwa ma genetic.
Kuti muchepetse chiopsezo cha Alzheimer's, muyenera kudya 1-2 magawo a salimoni pa sabata.
Mphepo yamkuntho
Mphepo yamkunthoLili ndi mankhwala otchedwa curcumin, omwe ali ndi antioxidant ndi anti-inflammatory properties zomwe zimapindulitsa thanzi la ubongo.
Katundu wake wotsutsa-kutupa amatha kupewa kutupa muubongo, komwe kumaganiziridwa kuti ndi chimodzi mwazomwe zimayambitsa kusokonezeka kwa chidziwitso monga matenda a Alzheimer's.
Komanso, mphamvu yake ya antioxidant imathandizira thanzi laubongo lonse pothandizira kuchotsa zomangira mkati mwa ubongo ndikuwongolera kutuluka kwa okosijeni. Izi zimalepheretsa kapena kuchepetsa kukula kwa Alzheimer's.
Mu kafukufuku wofalitsidwa mu Indian Academy of Neurology, kulowa kwa curcumin mu ubongo kunachepetsa zolembera za beta-amyloid zomwe zimapezeka mu matenda a Alzheimer's.
Mutha kumwa kapu ya mkaka wa turmeric tsiku lililonse ndikuwonjezera turmeric pazakudya zanu kuti ubongo wanu ukhale wakuthwa kwa zaka zambiri.
mafuta
Natural extra virgin mafuta a azitonaLili ndi chigawo cha phenolic chotchedwa oleocanthal chomwe chimathandiza kuonjezera kupanga mapuloteni ofunika kwambiri ndi ma enzyme omwe amathandiza kuphwanya ma amyloid plaques.
Imagwira ntchito ngati njira yodzitetezera ku matenda a Alzheimer's.
Kafukufuku wofalitsidwa mu Journal of Alzheimer's Disease anasonyeza kuti mafuta owonjezera a azitona amatha kupititsa patsogolo kuphunzira ndi kukumbukira komanso kubwezeretsa kuwonongeka kwa ubongo. Kafukufukuyu adachitika pa mbewa.
Mafuta a Coconut
ngati mafuta a azitona, kokonati mafuta Zimathandizanso kuchepetsa chiopsezo cha matenda a Alzheimer's komanso dementia.
Ma triglycerides apakatikati mumafuta a kokonati amachulukitsa kuchuluka kwa matupi a ketone m'magazi, omwe amagwira ntchito ngati mafuta ena muubongo. Izi zimathandizira kuzindikira magwiridwe antchito.
Kafukufuku wofalitsidwa mu Journal of Alzheimer's Disease akuti mafuta a kokonati amachepetsa zotsatira za amyloid beta pa cortical neurons. Amyloid beta peptides amalumikizidwa ndi matenda a neurodegenerative.
burokoli
Zamasamba za cruciferous ndi gwero lambiri la folate ndi antioxidant vitamini C, zonse zomwe zimagwira ntchito yofunika kwambiri muubongo.
Kafukufuku wofalitsidwa mu Journal of Alzheimer's Disease adanena kuti kukhalabe ndi vitamini C wathanzi kungakhale ndi ntchito yoteteza ku kuchepa kwa chidziwitso chokhudzana ndi ukalamba ndi matenda a Alzheimer's.
burokoli Ilinso ndi folate ndipo imakhala ndi carotenoids yomwe imachepetsa homocysteine, amino acid yolumikizidwa ndi kuwonongeka kwa chidziwitso.
Komanso, mavitamini a B osiyanasiyana omwe ali mmenemo amathandiza kwambiri kulimbitsa maganizo ndi kukumbukira. Broccoli ikhoza kuchepetsa zotsatira za kutopa ndi kupsinjika maganizo.
Walnut
WalnutMankhwala ake odana ndi kutupa ndi antioxidative angathandize kuchepetsa chiopsezo, kuchedwetsa kuyambika, kuchepetsa kapena kulepheretsa kukula kwa matenda a Alzheimer's.
Kudya mtedza kumateteza ubongo ku mapuloteni a beta-amyloid, mapuloteni omwe amapezeka muubongo wa anthu omwe ali ndi Alzheimer's.
Kuonjezera apo, walnuts ndi gwero labwino la zinki, lomwe lingateteze maselo a ubongo ku kuwonongeka kwakukulu kwaufulu.
tsiku kuti mukhale ndi thanzi labwinonyumba Idyani mtedza wambiri.
