KELELLO lijo, kapa ho seng joalo Lijo tsa Alzheimeri E etselitsoe ho thibela batho ba tsofetseng ho tloha 'dementia' le tahlehelo ea ts'ebetso ea boko.
sehloohong KELELLO lijo Sohle seo u hlokang ho se tseba ka eona se hlalositsoe ka botlalo.
Lijo tsa kelello ke eng?
MIND e emetse Mediterranean-DASH Intervention for Neurodegenerative Delay (Mediterranean-DASH Intervention for Neurodegenerative Delay).
KELELLO lijoe kopanya likarolo tsa lijo tse peli tse tsebahalang haholo, lijo tsa Mediterranean le DASH.
Litsebi tse ngata li nka lijo tsa Mediterranean le DASH e le lijo tse phetseng hantle. Liphuputso li bontša hore li ka fokotsa khatello ea mali le ho fokotsa kotsi ea ho tšoaroa ke lefu la pelo, lefu la tsoekere le mafu a mang a sa tšoaneng.
Lijo tsa MIND li sebetsa Joang?
KELELLO lijoE ikemiselitse ho fokotsa tšebeliso ea lijo tse sa pheleng hantle le ho eketsa tšebeliso ea lijo tse nang le thepa ea pholiso.
Lijo tse sa pheleng hantle li baka ho ruruha 'meleng. Sena le sona se senya tšebetso ea lisele, DNA le lisele tsa boko.
KELELLO lijo E thusa ho fokotsa ho ruruha, ka hona ho tsosolosa sebopeho sa DNA, boko le mosebetsi oa lisele.
KELELLO lijoKe motsoako oa lijo tsa Mediterranean le DASH.
Liphuputso li bontšitse hore lijo tsa Mediterranean li fokotsa ho ata ha mafu a sa foleng a kang lefu la tsoekere, lefu la pelo le kankere, le ho ntlafatsa bophelo bo botle ba metabolism.
Ka lehlakoreng le leng, lijo tsa DASH li theola khatello ea mali ho batho ba nang le khatello ea mali.
Ho ja liprotheine tse se nang mafura, tsoekere e tlaase, letsoai le tlaase, lijo tsa tlhaho, mafura a phetseng hantle, le ho ikoetlisa kamehla ho ntlafatsa bophelo bo botle ka kakaretso le ho matlafatsa tšebetso ea boko.
Lijo tsa MIND - Bopaki ba Saense
KELELLO lijo e thehiloeng lipatlisisong tsa saense. Dr. Morris le basebetsi-'moho ba ile ba etsa liteko ho barupeluoa ba 58 ba lilemo li 98-923 'me ba ba latela ka lilemo tse' nè le halofo.
Sehlopha sa liphuputso se fihletse qeto ea hore esita le ho itšoarella ka mokhoa o itekanetseng lijong tsa MIND ho lebisitse ho fokotseng kotsi ea lefu la Alzheimer.
E 'ngoe Thuto ea lijo tsa MINDE entsoe ke Agnes Berendsen et al. Univesithi ea Wageningen e ile ea latela lijo tsa basali ba 70 ba lilemo li 16.058 le ho feta ho tloha 1984 ho isa 1998, e lateloa ke tlhahlobo ea bokhoni ba kelello ka lipuisano tsa mohala ho tloha 1995 ho isa 2001.
Sehlopha sa lipatlisiso se fumane hore ho khomarela nako e telele lijong tsa MIND ho lebisitse mohopolong o betere oa mantsoe.
Sehlopha sa bafuputsi se etelletsoeng pele ke Dr.Claire T. Mc. Evoy o ile a etsa liteko ka lijo tsa Mediterranean le lijo tsa MIND ho basali ba 68 ba lilemo tse 10 ± 5,907.
Ts'ebetso ea kelello ea barupeluoa e lekantsoe. Barupeluoa ba ileng ba khomarela lijo tsa Mediterranean le MIND haholo ba ile ba fumanoa ba e-na le ts'ebetso e ntle ea kelello le ho fokotsa ts'oaetso ea kelello.
Boithuto ba 2018 MIND bo bonts'itse hore lijo tsena li ka thusa ho liehisa ho ata ha lefu la Parkinson ho batho ba tsofetseng.
Seo U ka se Jang Lijong tsa MIND
meroho e mahlaku a matala
Ikemisetse ho ja lijo tse tšeletseng kapa ho feta ka beke.
Meroho e meng kaofela
Ho phaella ho meroho e makhasi a matala, ja meroho e meng bonyane hang ka letsatsi. Khetha meroho e se nang starchy hobane e na le lik'hilojule le limatlafatsi tse seng kae.
fragole
Ja fragole bonyane habeli ka beke. Le hoja lipatlisiso tse hatisitsoeng li re ke fragole feela e lokelang ho jeoa, u lokela ho ja litholoana tse ling tse kang blueberries, raspberries le blackberries bakeng sa melemo ea tsona ea antioxidant.
Nut
Leka ho ja linate tse hlano kapa ho feta beke le beke.
KELELLO lijoBaetsi ha ba hlakise mefuta ea linate tse lokelang ho jeoa, empa mohlomong ho molemo ho ja mefuta e fapaneng ho fumana mefuta e fapaneng ea limatlafatsi.
oli ea mohloaare
Sebelisa oli ea mohloaare e le oli ea mantlha ea ho pheha.
lijo-thollo
Ikemisetse ho ja bonyane litepisi tse tharo ka letsatsi.Li-oats tse tšetsoeng,QuinoaKhetha lijo-thollo tse kang raese e sootho, pasta ea koro, le 100% ea bohobe ba koro.
Pisces
Ja litlhapi bonyane hang ka beke. Bakeng sa palo e phahameng ea omega-3 fatty acids, salmon, sardines, trout, tuna lemackerel Khetha litlhapi tse mafura joalo ka
linaoa
Ja bonyane lijo tse 'nè tsa linaoa beke le beke. Sena se kenyelletsa lentile le linaoa tsa soya.
Liphoofolo tse nang le mapheo
Ja khoho kapa turkey bonyane habeli ka beke. Khoho e halikiloeng ke sejo se khothalletsoang ka ho khetheha lijong tsa MIND.
Ke eng e ke keng ea jeoa lijong tsa MIND?
Lijo tsa MIND li khothaletsa ho fokotsa lijo tse hlano tse latelang:
Botoro le margarine
Ja ka tlase ho khaba e le 1 (hoo e ka bang ligrama tse 14) ka letsatsi. Ho e-na le hoo, khetha oli ea mohloaare e le oli ea mantlha ea ho pheha 'me u qopetse bohobe ba hau ka oli ea mohloaare.
chisi
Lijo tsa MIND li khothaletsa ho fokotsa tšebeliso ea cheese ea hau ka tlase ho hang ka beke.
Nama e khubelu
U se ke ua ja lijo tse fetang tse tharo beke le beke. Sena se kenyelletsa nama ea khomo, konyana le lihlahisoa tse tsoang nameng ena.
lijo tse halikiloeng
Lijo tsa MIND ha li lumelle lijo tse halikiloeng, haholo-holo tse lireschorenteng tsa lijo tse phehoang ka potlako. Fokotsa tšebeliso ea hau ho tlase ho hang ka beke.
Li-pastries le li-dessert
Sena se kenyelletsa boholo ba lijo tse se nang phepo le lijo tse theolelang tseo u ka nahanang ka tsona. Ice cream, likuku, likomiki, likuku, likuku, likuku le tse ling.
Leka ho li fokotsa ho feta makhetlo a mane ka beke. Bafuputsi ba khothalletsa ho fokotsa tšebeliso ea lijo tsena tse nang le mafura a mangata le mafura a trans.
Lithuto,mafura a trans e fumane hore e amana ka ho hlaka le mefuta eohle ea mafu, joalo ka lefu la pelo esita le lefu la Alzheimer's.
Melemo ea Lijo tsa MIND ke Efe?
E fokotsa khatello ea oxidative le ho ruruha
Bo-rasaense ba entseng lijo ba nahana hore lijo tsena li sebetsa hantle ho fokotsa khatello ea oxidative le ho ruruha.
Khatello ea oxidativeE etsahala ha limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala li bokellana 'meleng ka bongata. Hangata sena se senya lisele. Boko bo kotsing ka ho khetheha tšenyong ena.
Ho ruruha ke karabelo ea tlhaho ea 'mele ea rona ho tsoa kotsi le tšoaetso. Empa haeba nako e telele, ho ruruha ho ka boela ha e-ba kotsi 'me ho tlatsetsa maloetseng a mangata a sa foleng.
Boko bo angoa haholo ke maemo ana, 'me lijo tsa MIND li fokotsa sena.
E ka fokotsa liprotheine tse kotsi tsa "Beta-Amyloid".
Bafuputsi ea lijo tsa MIND ba nahana hore e ka tsoela boko molemo ka ho fokotsa liprotheine tse ka bang kotsi tsa beta-amyloid.
Liprotheine tsa Beta-amyloid ke likaroloana tsa protheine tse fumanehang ka tlhaho 'meleng. Leha ho le joalo, e ka bokellana bokong ’me ea etsa plaque, ea sitisa puisano pakeng tsa lisele tsa boko ’me qetellong ea lebisa lefung la lisele tsa boko.
Mohlala oa Beke e le 'Ngoe Lethathamo la Lijo tsa MIND
Lenane lena le entsoe e le mohlala oa lijo tsa MIND. "Ke eng eo u ka e jang lijong tsa MIND?" U ka ikamahanya le lethathamo la hau ka lijo tse boletsoeng karolong.
Mantaha
Lijo tsa hoseng: Raspberry yoghurt, almonde.
Lijo tsa motšeare: Salate ea Mediterranean e apereng oli ea mohloaare, khoho e halikiloeng, bohobe bo feletseng.
Lijo tsa mantsiboea: Raese e sootho, linaoa tse ntšo, khoho e halikiloeng.
Labobeli
Lijo tsa hoseng: Toast ka bohobe ba koro, lehe le chesitsoeng
Lijo tsa motšeare: Sandwich ea khoho e halikiloeng, blackberry, rantipole.
Lijo tsa mantsiboea: Salmon e halikiloeng, salate ea oli ea mohloaare.
Laboraro
Lijo tsa hoseng: Oatmeal e nang le fragola, lehe le phehiloeng
Lijo tsa motšeare: Salate ea meroho e nang le oli ea mohloaare.
Lijo tsa mantsiboea: Likhoho le li-fries tsa meroho, raese e sootho.
Labone
Lijo tsa hoseng: Yoghurt e nang le peanut butter le banana.
Lijo tsa motšeare: Trout, meroho, lierekisi.
Lijo tsa mantsiboea: Li-meatball tsa Turkey le spaghetti ea koro e feletseng, salate e nang le oli ea mohloaare.
Lijo tsa motšeare: Bohobe ba koro, raese e sootho, linaoa
Lijo tsa mantsiboea: Bohobe bo feletseng ba koro, likomkomere le salate ea tamati.
Sontaha
Lijo tsa hoseng: Lijo tsa spinach, apole le peanut butter.
Lijo tsa motšeare: Sandwich ea tuna e nang le bohobe bo felletseng ba koro, lihoete le celery.
Lijo tsa mantsiboea: Khoho ea curry, raese e sootho, lentile.
Na hoa khoneha ho theola boima ba 'mele ka lijo tsa MIND?
KELELLO lijoU ka theola boima ba 'mele ka eona. Lijo tsena li ka boela tsa lebisa ho theola boima ba 'mele, kaha li khothalletsa ho ja lijo tse phetseng hantle le ho ikoetlisa ha li ntse li fokotsa tšebeliso ea lijo tse nang le lik'halori tse phahameng le tse letsoai.
Lijo tse Fokotsang Kotsi ea Alzheimer
Lefu la Alzheimer ke le leng la lisosa tse atileng haholo tsa 'dementia'. Ke sesosa sa karolo ea 60 ho isa ho 70 lekholong ea batho ba nang le 'dementia'.
Lefu lena le sa foleng la neurodegenerative hangata le qala butle mme le mpefala ha nako e ntse e ea. E 'ngoe ea matšoao a pele ke ho lahleheloa ke mohopolo.
Ha lefu lena le ntse le tsoela pele, matšoao a akarelletsa puo, ho feto-fetoha ha maikutlo, ho lahleheloa ke tšusumetso, ho sitoa ho laola mathata a ho itlhokomela le a boitšoaro.
Lebaka le tobileng la lefu la Alzheimer ha le tsejoe. Leha ho le joalo, hoo e ka bang karolo ea 70 lekholong ea linyeoe li amana le liphatsa tsa lefutso.
Lisosa tse ling tsa kotsi li kenyelletsa nalane ea likotsi tsa hlooho, khatello ea maikutlo kapa khatello ea mali.
Haeba u na le kotsi e kholo ea Alzheimer's, u lokela ho ela hloko lijo tsa hau. Lijo tse ngata li ka ntlafatsa bophelo bo botle ba kelello le ho fokotsa kotsi ea ho tšoaroa ke lefu.
Lijo tse ka jeoang ho fokotsa kotsi ea lefu la Alzheimer li ka thathamisoa ka tsela e latelang;
Blueberries
BlueberriesE na le li-antioxidants tse ka sireletsang boko ho senyeha ha radical mahala. E boetse e sireletsa 'mele lik'hemik'haleng tse kotsi tsa tšepe tse ka bakang mafu a fokolang a kang Alzheimer's, multiple sclerosis le Parkinson's.
Hape, phytochemicals, anthocyanins le proanthocyanidins tse blueberries li fana ka melemo ea neuroprotective.
Meroho e Makhasi a Matala
Khábeche Meroho e makhasi a matala joalo ka meroho e makhasi a matala e thusa ho boloka matla a kelello a le matla, ho thibela ho fokotseha ha kelello le ho fokotsa kotsi ea lefu la Alzheimer's.
k'habeche ea khaleKe mohloli o ruileng oa vithamine B12, e bohlokoa bakeng sa bophelo bo botle ba kelello.
Vithamine K ka har'a k'habeche le meroho e meng e makhasi e amahanngoa le bophelo bo botle ba kelello.
Phuputso ea 2015 e entsoeng ke bafuputsi ba Rush University Medical Center e tlaleha hore ho ja khale le spinach lijong ho ka thusa ho fokotsa kelello.
Phuputso e ile ea hlahloba limatlafatsi tse ikarabellang bakeng sa phello 'me ea fumana hore tšebeliso ea vithamine K e liehisa ho fokotseha ha kelello.
Ho ja lijo tse 1 ho isa ho tse 2 tsa meroho e makhasi a matala ka letsatsi ho ka thusa ho fokotsa kotsi ea lefu la Alzheimer's.
Tee e tala
Har'a lijo tse nang le li-antioxidant tse ngata ho ntlafatsa matla a boko tee e tala, e iphumana e le sebaka sa bohlokwa.
Sebopeho sa eona sa antioxidant se tšehetsa methapo ea mali e phetseng hantle bokong hore e tsebe ho sebetsa hantle.
Hape, ho noa tee e tala ho ka emisa kholo ea plaque bokong, e amanang le lefu la Alzheimer le Parkinson, mafu a mabeli a tloaelehileng a neurodegenerative.
Boithuto bona bo phatlalalitsoeng ho Journal of Alzheimer's Disease, bo tlaleha hore tee e tala polyphenols e thusa ka botsofali le mafu a neurodegenerative.
U ka noa linoelo tse 2 ho isa ho tse 3 tsa tee e tala ka letsatsi ho boloka bophelo bo botle ba nako e telele ba boko.
Sinamone
Senoko se tsebahalang se ka thusang ho theola li-plaque tsa boko le ho fokotsa ho ruruha ha boko ho ka lebisang mathateng a ho hopola ke sinamone.
SinamoneE sebetsa hantle ho thibela le ho liehisa matšoao a lefu la Alzheimer ka ho fana ka phallo e ntle ea mali bokong.
Esita le ho hema monko oa eona ho ka ntlafatsa ts'ebetso ea kelello le ho ntlafatsa ts'ebetso ea boko e amanang le tlhokomelo, mohopolo oa ho lemoha hantle, mohopolo o sebetsang, le lebelo la mochine oa pono.
U ka noa kopi ea tee ea sinamone letsatsi le leng le le leng kapa ua fafatsa phofo ea sinamone holim'a lino tse kang salate ea litholoana le smoothies.
Salemone
Salemone Litlhapi tse kang litlhapi li ka thusa ho fokotsa mathata a boko a amanang le lilemo ha li ntse li boloka boko bo le bocha.
Omega 3 fatty acids e fumanoang salmon e bapala karolo e kholo ho sireletseng khahlanong le lefu la Alzheimer le mefuta e meng ea 'dementia'.
Phuputso e 'ngoe e fumane hore docosahexaenoic acid (DHA), mofuta oa omega 3 fatty acid, e ka thibela tsoelo-pele ea Alzheimer's.
E ka liehisa kholo ea maqeba a mabeli bokong ao e leng letšoao la lefu lena la neurodegenerative.
DHA e ka liehisa ho bokellana ha tau, e leng se lebisang ho nts'etsopele ea li-neurofibrillary tangles.
DHA e boetse e fokotsa maemo a protheine ea beta-amyloid, e ka hohlanang le ho etsa plaque bokong. Phuputso ena e entsoe ho litoeba tse fetotsoeng ka liphatsa tsa lefutso.
Ho fokotsa kotsi ea Alzheimer's, o lokela ho ja 1-2 servings ea salmon ka beke.
Moferefere
MoferefereE na le motsoako o bitsoang curcumin, o nang le li-antioxidant le anti-inflammatory properties tse thusang bophelo bo botle ba boko.
Thepa ea eona e thibelang ho ruruha e ka thibela ho ruruha ha boko, eo ho nahanoang hore ke e 'ngoe ea lisosa tse ka sehloohong tsa mathata a kelello a kang lefu la Alzheimer's.
Hape, matla a eona a antioxidant a tšehetsa bophelo bo botle ba boko ka ho thusa ho tlosa plaque buildup ka hare ho boko le ho ntlafatsa phallo ea oksijene. Sena se thibela kapa se liehisa tsoelo-pele ea Alzheimer's.
Phuputsong e phatlalalitsoeng ho Indian Academy of Neurology, ho kena ha curcumin bokong ho fokolitse li-plaque tsa beta-amyloid tse fumanoang lefung la Alzheimer.
U ka noa khalase ea lebese la turmeric letsatsi le leng le le leng ebe u eketsa turmeric lijong tsa hau ho boloka boko ba hau bo le bohale ka lilemo.
oli ea mohloaare
Natural extra virgin olilive oilE na le karolo ea phenolic e bitsoang oleocanthal e thusang ho eketsa tlhahiso ea liprotheine tsa bohlokoa le li-enzyme tse thusang ho senya li-amyloid plaques.
E sebetsa e le mokhoa o ka bang teng oa ho itšireletsa khahlanong le lefu la Alzheimer's.
Phuputso e phatlalalitsoeng ho Journal of Alzheimer's Disease e bontšitse hore oli ea mohloaare e sa tsoakoang e ka ntlafatsa ho ithuta le ho hopola le ho fetola tšenyo bokong. Thuto ena e entsoe ka litoeba.
Oli ea Kokonate
joalo ka oli ea mohloaare, kokonate oli Hape ho molemo ho fokotsa kotsi ea lefu la Alzheimer hammoho le 'dementia'.
Li-triglycerides tse mahareng tsa oli ea kokonate li eketsa maemo a mali a 'mele ea ketone, e sebetsang e le mafura a mang a boko. Sena se ntlafatsa ts'ebetso ea kelello.
Phuputso e phatlalalitsoeng ho Journal of Alzheimer's Disease e tlaleha hore oli ea kokonate e fokotsa liphello tsa amyloid beta ho cortical neurons. Amyloid beta peptides e amahanngoa le mafu a neurodegenerative.
broccoli
Moroho ona oa cruciferous ke mohloli o ruileng oa folate le antioxidant vithamine C, tseo ka bobeli li bapalang karolo ea bohlokoa mosebetsing oa boko.
Phuputso e phatlalalitsoeng ho Journal of Alzheimer's Disease e tlaleha hore ho boloka maemo a phetseng hantle a vithamine C ho ka ba le ts'ireletso khahlanong le ho fokotseha ho amanang le lilemo le lefu la Alzheimer's.
broccoli E boetse e na le folate 'me e na le carotenoids e fokotsang homocysteine, amino acid e amanang le ho senyeha ha kelello.
Hape, livithamini tsa B tse fapaneng tse ho eona li phetha karolo ea bohlokoa ho ntlafatseng ho tiea kelellong le mohopolong. Broccoli e ka kokobetsa liphello tsa ho khathala kelellong le ho tepella maikutlong.
Walnut
WalnutLintho tsa eona tse thibelang ho ruruha le antioxidative li ka thusa ho fokotsa kotsi, ho lieha ho qala, ho lieha kapa ho thibela tsoelo-pele ea lefu la Alzheimer.
Ho sebelisoa ha walnuts ho sireletsa boko ho protheine ea beta-amyloid, protheine e atisang ho fumanoa bokong ba batho ba nang le lefu la Alzheimer's.
Ho phaella moo, walnuts ke mohloli o motle oa zinki, o ka sireletsang lisele tsa boko ho tsoa tšenyo e khōlō ea mahala.
letsatsi ho ntlafatsa bophelo bo botle ba kelelloHood Ja walnuts e tletseng letsoho.
