Maitiro ekuita iyo MIND Diet Kurwisa Alzheimer's

MIND kudya, kana kuti zvimwe Chikafu cheAlzheimeri Yakagadzirirwa kudzivirira vanhu vakwegura kubva pakuora mwoyo uye kurasikirwa kwebasa rehuropi.

Kugadzira chikafu chinotarisa zvakanyanya hutano hwehuropi Kudya kweMediterranean ve DASH kudya pamwe chete. 

muchinyorwa MIND kudya Zvese zvaunoda kuziva nezvazvo zvinotsanangurwa zvakadzama.

Chii chinonzi MIND Diet?

MIND inomirira Mediterranean-DASH Intervention yeNeurodegenerative Delay (Mediterranean-DASH Intervention for Neurodegenerative Delay).

MIND kudyainosanganisa maficha ezvikafu zviviri zvakakurumbira, zveMediterranean uye DASH zvidyo.

Nyanzvi dzakawanda dzinofunga kuti kudya kweMediterranean uye DASH ndiko kudya kunovaka muviri. Ongororo dzinoratidza kuti dzinogona kuderedza BP uye kuderedza ngozi yechirwere chemwoyo, chirwere cheshuga, uye zvimwe zvirwere zvakasiyana-siyana.

Iyo MIND Diet Inoshanda Sei?

MIND kudyaInotarisira kuderedza kushandiswa kwezvokudya zvisina kunaka uye kuwedzera kushandiswa kwezvokudya zvine kuporesa zvinhu.

Zvokudya zvisina hutano zvinokonzera kuzvimba mumuviri. Izvi zvinobva zvakanganisa basa remaserura, DNA uye masero ehuropi. 

MIND kudya Inobatsira kuderedza kuzvimba, nekudaro kudzoreredza chimiro cheDNA, huropi uye cellular function.

MIND kudyaIko kusanganiswa kweMediterranean uye DASH kudya.

Zvidzidzo zvakaratidza kuti kudya kweMediterranean kunoderedza kuitika kwezvirwere zvisingaperi seshuga, chirwere chemoyo, uye cancer, uye inovandudza hutano hwemetabolism.

Kudya kweDASH, kune rumwe rutivi, kunoderedza BP muvanhu vane hypertension.

Kudya mapuroteni akaonda, shuga yakaderera, munyu wakaderera, chikafu chechisikigo, mafuta ane hutano, uye kurovedza muviri nguva dzose kunovandudza hutano hwese uye kunowedzera kushanda kwehuropi. 

Iyo MIND Diet - Scientific Evidence

MIND kudya zvichibva pakutsvakurudza kwesayenzi. Dr. Morris nevamwe vaaishanda navo vakaita ongororo kune 58 vatori vechikamu vane makore 98-923 uye vakavatevera kwemakore mana nehafu.

Chikwata chekutsvagisa chakagumisa kuti kunyangwe kutevedzera zvine mwero kuMIND kudya kwakakonzera kudzikiswa kwenjodzi yechirwere cheAlzheimer.

Imwe MIND diet studyYakagadzirwa naAgnes Berendsen et al. Wageningen University yakateedzera kudya kwevakadzi ve70 vane makore makumi manomwe nepamusoro kubva 16.058 kusvika 1984, ichiteverwa nekuongororwa kwehunyanzvi hwekuziva nekubvunzurudzwa kwerunhare kubva 1998 kusvika 1995. 

Chikwata chekutsvagisa chakawana kuti kunamatira kwenguva refu kuMIND yekudya kwakatungamira kune zvirinani ndangariro yekutaura.

Chikwata chekutsvagisa chinotungamirwa naDr.Claire T. Mc. Evoy akaedza kudya kweMedithera uye kudya kweMIND pavakadzi zviuru zvishanu nemazana mapfumbamwe nenomwe vane makore makumi matanhatu nemasere ± 68. 

Kushanda kwepfungwa kwevatori vechikamu kwakayerwa. Vatori vechikamu vakaomerera zvakanyanya kuMedithera neMIND yekudya vakawanikwa vaine zvirinani kugona basa uye kuderedzwa kwekukanganisa kwekuziva.

Chidzidzo che2018 MIND chekudya chakaratidza kuti kudya uku kunogona kubatsira kunonoka kufambira mberi kwechirwere cheParkinson muvanhu vakura.

Zvokudya paMIND Diet

miriwo yemashizha yakasvibirira

Vavarira kuita zvitanhatu kana kupfuura pasvondo.

Mimwe miriwo yese 

Pamusoro pemuriwo wemashizha akasvibira, idya mumwe muriwo kamwechete pazuva. Sarudza miriwo isina-starchy nekuti ine mashoma macalorie uye zvinovaka muviri.

mastrawberry

Idya sitiroberi kanenge kaviri pasvondo. Kunyangwe tsvagiridzo yakadhindwa inotaura kuti mastrawberries chete ndiwo anofanirwa kudyiwa, iwe unofanirwawo kudya mimwe michero yakadai seblueberries, raspberries nemablackberries kune avo antioxidant mabhenefiti.

Nut

Edza kudya zvimedu zvishanu zvenzungu kana kupfuura pasvondo rega rega.

MIND kudyaVagadziri havatsanangure mhando dzenzungu dzekudya, asi pamwe zvakanakisa kudya mhando dzakasiyana kuti uwane chikafu chakasiyana.

namafuta

Shandisa mafuta omuorivhi semafuta makuru ekubikisa.

zviyo zvose

Vavarira kudya kanenge katatu pazuva. Yakakungurutswa oats, quinoaSarudza zviyo zvakadai semupunga webrown, pasta yegorosi, uye 100% chingwa chegorosi.

Pisces

Idya hove kamwechete pasvondo. Kune huwandu hwakawanda hwe omega-3 fatty acids, salmon, sardines, trout, tuna uye mackerel Kuda hove dzine mafuta dzakadai

bhinzi

Idya zvinenge zvina zvebhinzi pasvondo rega rega. Izvi zvinosanganisira nyemba uye soya.

Mhuka dzine mapapiro

Idya huku kana turkey kaviri pasvondo. Huku yakakangwa idhishi rinokurudzirwa zvakanyanya mukudya kweMIND.

Chii Chisingadyiwe paMIND Diet?

Chikafu cheMIND chinokurudzira kudzikamisa zvinotevera zvishanu zvekudya:

Butter uye margarine

Idya isingasviki 1 tablespoon (inenge 14 gramu) zuva rega rega. Pane kudaro, sarudza mafuta emuorivhi seyokutanga kubika mafuta uye nyura chingwa chako mumafuta omuorivhi.

chizi

Chikafu cheMIND chinokurudzira kudzikamisa chizi chako kudyiwa kusvika pasi pekamwechete pasvondo.

Nyama tsvuku

Usadye zvinopfuura zvitatu zvepasvondo vhiki imwe neimwe. Izvi zvinosanganisira nyama yemombe, gwayana uye zvigadzirwa zvinobva munyama idzi.

zvakakangwa zvokudya

Chikafu cheMIND hachitenderi chikafu chakakangwa, kunyanya icho chiri mumaresitorendi. Deredza manwiro ako asingasviki kamwe chete pasvondo.

Pastry uye dessert

Izvi zvinosanganisira zvakawanda zvakagadziriswa zvekudya zvisina kudya uye madhiri aunogona kufunga nezvawo. Ice cream, makuki, makeke, makeke ekudya, makeke, fudge nezvimwe.

Edza kudziganhurira kusapfuura kane pavhiki. Vatsvagiri vanokurudzira kudzikamisa kushandiswa kwezvikafu izvi zvine mafuta akazara uye trans mafuta.

Zvidzidzo, trans mafuta akawana kuti yakanyatsobatanidzwa nemarudzi ose ezvirwere, zvakadai sehosha yemwoyo uye kunyange chirwere cheAlzheimer.

Ndeapi Mabhenefiti eMIND Diet?

Inoderedza oxidative kusagadzikana uye kuzvimba

Masayendisiti akagadzira chikafu anofunga kuti chikafu ichi chinoshanda mukuderedza oxidative kusagadzikana uye kuzvimba.

Oxidative stressZvinoitika apo mamorekuru asina kugadzikana anonzi ma free radicals anoungana mumuviri muhuwandu hukuru. Izvi zvinowanzokuvadza masero. Uropi hunonyanya kukuvadzwa uku.

Kuzvimba ndiko kuita kwemuviri wedu kune kukuvara uye kutapukirwa. Asi kana kwenguva refu, kuzvimba kunogonawo kukuvadza uye kunobatsira kune dzakawanda zvirwere zvisingaperi.

Uropi hunonyanya kukanganiswa nemamiriro aya, uye kudya kweMIND kunoderedza izvi.

Inogona kuderedza zvinokuvadza "Beta-Amyloid" mapuroteni

Vatsvakurudzi yeMIND yekudya vanofunga kuti inogona kubatsira uropi nekuderedza zvinogona kukuvadza beta-amyloid mapuroteni.

Beta-amyloid mapuroteni zvimedu zveprotein zvinowanikwa zvakasikwa mumuviri. Nekudaro, inogona kuumba muuropi uye kugadzira plaque, kukanganisa kutaurirana pakati pemasero europi uye pakupedzisira kutungamirira kurufu rweuropi.

Sample-Vhiki Imwe MIND Diet List

Rondedzero iyi yakagadzirwa semuenzaniso wekudya kweMIND. "Chii chekudya paMIND diet?" Iwe unogona kugadzirisa rondedzero iwe pachako nezvokudya zvinotaurwa muchikamu.

Muvhuro

Chisvusvuro Raspberry yogati, almond.

Lunch: Mediterranean saladi nemafuta emuorivhi kupfeka, huku yakakangwa, chingwa chekudya.

Kudya kwemanheru: Mupunga webrown, bhinzi nhema, huku yakagochwa.

Chipiri

Chisvusvuro Toast nechingwa chegorosi, zai rakabikwa

Lunch: Grilled chicken sandwich, blackberry, karoti.

Kudya kwemanheru: Salmon yakakanyiwa, saladhi yemafuta emuorivhi.

Chitatu

Chisvusvuro Oatmeal pamwe Strawberry, Boiled Egg

Lunch: Greens saladi nemafuta omuorivhi.

Kudya kwemanheru: Huku nemiriwo fries, mupunga webrown.

China

Chisvusvuro Yogurt nepeanut butter uye banana.

Lunch: Trout, miriwo, pizi.

Kudya kwemanheru: Turkey meatballs uye gorosi rose spaghetti, saladhi nemafuta omuorivhi.

Chishanu

Chisvusvuro Toast, pepper uye onion omelet nechingwa chegorosi.

Lunch: ChiHindi.

Kudya kwemanheru: Huku, mbatatisi yakakangwa, saladhi.

Mugovera

Chisvusvuro Strawberry Oatmeal.

Lunch: Chingwa chegorosi, mupunga webrown, bhinzi

Kudya kwemanheru: Chingwa chegorosi rose, cucumber uye tomato saladi.

Svondo

Chisvusvuro Sipinachi chikafu, apuro uye nzungu butter.

Lunch: Tuna sandwich nechingwa chegorosi, makarotsi uye celery.

Kudya kwemanheru: Curry huku, mupunga webrown, nyemba.

Zvinoita here kuderedza uremu nekudya kweMIND?

MIND kudyaUnogona kuderedza uremu nayo. Chikafu ichi chinogona zvakare kukonzeresa uremu, sezvo chinokurudzira kudya chikafu chine hutano uye kurovedza muviri uku uchideredza kudyiwa kweyakakwira-calorie uye ine munyu chikafu chekudya.

Zvokudya Zvinoderedza Dambudziko reAlzheimer

Chirwere cheAlzheimer ndicho chimwe chezvikonzero zvinowanzokonzera dementia. Ndicho chisakiso che60 kusvika 70 muzana yedementia.

Ichi chisingaperi neurodegenerative chirwere chinotanga zvishoma nezvishoma uye chinowedzera nekufamba kwenguva. Chimwe chezviratidzo zvekutanga kurasikirwa kwendangariro.

Sezvo hosha yacho ichikura, zviratidzo zvinosanganisira mutauro, kuchinja-chinja kwemanzwiro, kurasikirwa nechido, kusakwanisa kutarisira matambudziko ekuzvitarisira uye maitiro.

Chikonzero chaicho chechirwere cheAlzheimer hachizivikanwi. Zvisinei, inenge 70 muzana yezviitiko zvine chokuita nemajini. 

Zvimwe zvinokonzera njodzi zvinosanganisira nhoroondo yekukuvara kwemusoro, kuora mwoyo kana hypertension.

Kana iwe uine njodzi yakakura yeAlzheimer's, unofanirwa kutarisisa nezvekudya kwako. Zvokudya zvakawanda zvinogona kuvandudza hutano hwekuziva uye kuderedza dambudziko rekuita zvirwere.

Zvokudya zvinogona kudyiwa kuderedza njodzi yechirwere cheAlzheimer zvinogona kunyorwa sezvizvi;

Blueberries

BlueberriesYakatakurwa ne antioxidants iyo inogona kudzivirira huropi kubva kune mahara radical kukuvara. Inodzivirirawo muviri kubva kune zvinokuvadza iron compounds zvinogona kukonzera zvirwere zvinopera seAlzheimer's, multiple sclerosis, uye Parkinson's.

Zvakare, iyo phytochemicals, anthocyanins uye proanthocyanidins mublueberries inopa neuroprotective mabhenefiti.

Green Leafy Vegetables

Kabichi Mashizha ane mashizha semuriwo wegirinhi anobatsira kuchengetedza kugona kwepfungwa, kudzivirira kudzikira kwekuziva uye kuderedza njodzi yechirwere cheAlzheimer.

kare cabbageIyo yakapfuma sosi yevhitamini B12, iyo yakakosha kune hutano hwekuziva.

Vitamin K mukabichi nemamwe mashizha ane mashizha akabatanidzwa kune hutano hwepfungwa huri nani.

Chidzidzo che2015 chakaitwa neRush University Medical Center vaongorori vanoshuma kuti kudya yakawanda kale uye sipinashi mukudya kunogona kubatsira kunonoka kuderera kwekuziva. 

Chidzidzo ichi chakaongorora chikafu chinokonzeresa chiitiko uye chakawana kuti kunwiwa kwevhitamini K kwakadzora kuderera kwekuziva.

Kudya 1 kusvika ku2 mapeji emiriwo mashizha akasvibira pazuva kunogona kubatsira mukuderedza njodzi yeAlzheimer's.

Green tea

Pakati pezvikafu zvine antioxidant-zvakapfuma zvekuvandudza simba rehuropi green tea, inozviwana pachayo nzvimbo yakakosha.

Yayo antioxidant hunhu inotsigira hutano tsinga dzeropa muhuropi kuitira kuti ishande nemazvo. 

Zvakare, kunwa green tea kunogona kumisa kukura kweplaque muuropi, iyo yakabatana neAlzheimer's neParkinson, izvo zviviri zvinowanzozivikanwa neurodegenerative zvirwere.

Chidzidzo ichi, chakaburitswa mu Journal of Alzheimer's Disease, chinoshuma kuti green tea polyphenols inobatsira nekuchembera uye neurodegenerative zvirwere. 

Iwe unogona kunwa 2 kusvika ku3 makapu e green tea pazuva kuchengetedza hutano hurefu hwehuropi.

Sinamoni

Iyo inonhuwira yakakurumbira inogona kubatsira kuputsa uropi plaque uye kuderedza kuzvimba kwehuropi izvo zvinogona kutungamira kumatambudziko ekurangarira sinamoni.

SinamoniInoshanda mukudzivirira pamwe nekunonotsa zviratidzo zveAlzheimer nekupa kubuda kweropa kuri nani kuuropi.

Kunyangwe kufema kunhuhwirira kwayo kunogona kuvandudza mashandiro ehuropi uye kunatsiridza mashandiro ehuropi ane chekuita nekutarisisa, chaiyo yekuzivikanwa ndangariro, kushanda ndangariro, uye kuona mota kumhanya.

Unogona kunwa kapu yesinamoni tii mazuva ese kana kumwaya sinamoni poda pamusoro pezvinwiwa zvakaita semichero saladhi uye smoothies.

Salmoni

Salmoni Hove dzakaita sehove dzinogona kubatsira kuderedza matambudziko ehuropi ane chekuita nezera uchichengeta uropi hudiki.

Omega 3 fatty acids inowanikwa musalmon inoita basa guru mukudzivirira kubva kuAlzheimer's nemamwe marudzi edementia.

Imwe ongororo yakawana kuti docosahexaenoic acid (DHA), rudzi rwe omega 3 fatty acid, inogona kudzivirira kukura kweAlzheimer.

Inogona kunonoka kukura kwemaronda maviri ehuropi ayo ari mucherechedzo weiyi neurodegenerative chirwere.

DHA inogona kunonoka kuunganidzwa kwetau, izvo zvinotungamira mukuvandudzwa kweurofibrillary tangles.

DHA zvakare inoderedza mazinga eprotein beta-amyloid, iyo inogona kuungana uye kuumba plaque muuropi. Ichi chidzidzo chakaitwa pamakonzo ane genetically modified.

Kuti uderedze njodzi yeAlzheimer's, iwe unofanirwa kudya 1-2 servings yesalmon pasvondo.

Turmeric

TurmericIine musanganiswa unonzi curcumin, une antioxidant uye anti-inflammatory properties inobatsira hutano hwehuropi.

Chimiro chayo chekudzivirira kuzvimba chinogona kudzivirira kuzvimba kwehuropi, izvo zvinofungidzirwa kuti ndeimwe yezvikonzero zvinotungamira zvekusagadzikana kwepfungwa senge chirwere cheAlzheimer.

Zvakare, simba rayo re antioxidant rinotsigira hutano hwehuropi hwese nekubatsira kubvisa plaque buildup mukati mehuropi nekuvandudza kuyerera kweokisijeni. Izvi zvinodzivirira kana kuderedza kufambira mberi kweAlzheimer's.

Mune chidzidzo chakabudiswa muIndia Academy of Neurology, kupinda kwe curcumin muuropi kwakaderedza beta-amyloid plaques inowanikwa muchirwere cheAlzheimer.

Iwe unogona kunwa girazi remukaka weturmeric zuva nezuva uye kuwedzera turmeric pakudya kwako kuchengetedza uropi hwako hwakapinza kwemakore.

namafuta

Natural extra virgin olive oilIine phenolic component inonzi oleocanthal inobatsira kuwedzera kugadzirwa kwemapuroteni akakosha uye ma enzymes anobatsira kuputsa amyloid plaques. 

Inoshanda senge inogona kuita neuroprotective kurwisa chirwere cheAlzheimer.

Chidzidzo chakabudiswa mu Journal of Alzheimer's Disease chakaratidza kuti mamwe mafuta emuorivhi anogona kuwedzera kudzidza nekuyeuka uye kudzoreredza kukanganisa kuuropi. Chidzidzo ichi chakaitwa pamakonzo.

Kokonati Mafuta

samafuta omuorivhi, coconut mafuta Zvinobatsirawo mukuderedza njodzi yechirwere cheAlzheimer pamwe nedementia.

Iyo yepakati-cheni triglycerides mukokonati mafuta inowedzera mazinga eropa emitumbi yeketone, inoshanda seimwe hutsi hwehuropi. Izvi zvinovandudza kugona kwekuziva.

Chidzidzo chakabudiswa mu Journal of Alzheimer's Disease chinoshuma kuti kokonati mafuta inoderedza migumisiro yeamyloid beta pane cortical neurons. Amyloid beta peptides inosanganiswa nezvirwere zveurourodegenerative.

broccoli

Muriwo uyu wecruciferous sosi yakapfuma yefolate uye antioxidant vhitamini C, ese ari maviri anoita basa rakakosha mukushanda kwehuropi.

Chidzidzo chakabudiswa mu Journal of Alzheimer's Disease chinoshuma kuti kuchengetedza hutano hwehutano hwevhitamini C kunogona kuva nekudzivirira kubva kune zera rekuziva kuderera uye chirwere cheAlzheimer.

broccoli Iyo inewo folate uye ine carotenoids iyo yakaderera homocysteine, amino acid yakabatana nekusagadzikana kwekuziva.

Uyezve, mavhitaminzi akasiyana-siyana eB ari mairi anoita basa rinokosha pakuvandudza kusimba kwepfungwa nekuyeuka. Broccoli inogona kuderedza migumisiro yekuneta mupfungwa uye kuora mwoyo.

Walnut

WalnutIyo anti-inflammatory uye antioxidative properties inogona kubatsira kuderedza njodzi, kunonoka kutanga, kunonoka kana kunyange kudzivirira kufambira mberi kwechirwere cheAlzheimer.

Kushandiswa kwewalnuts kunodzivirira uropi kubva kune beta-amyloid protein, puroteni inowanzowanikwa muuropi hwevanhu vane Alzheimer's.

Mukuwedzera, walnuts inzvimbo yakanaka ye zinc, iyo inogona kudzivirira masero europi kubva kune mahara radical kukuvara.

zuva rekuvandudza hutano hwekuzivahood Idya chitsama chewanuts.