Kukuphi Ukutya Okuyingozi Engqondweni?

Ingqondo lelona lungu libalulekileyo lomzimba wethu. Okunye ukutya kuneziphumo ezibi kwingqondo, kwinkumbulo kwaye ichaphazela imo yengqondo kwaye yonyusa umngcipheko wokuba ne-dementia. Uqikelelo luqikelela ukuba isifo sengqondo esixhalabisayo siza kuchaphazela abantu abangaphezu kwezigidi ezingama-2030 ehlabathini lonke ngo-65.

Kunokwenzeka ukunciphisa umngcipheko wesifo ngokuphepha ukutya okuthile. Emsebenzini Ukutya okuyingozi kwimpilo yengqondo...

Kukuphi ukutya okuyingozi engqondweni?

iziselo ezineswekile

Iziselo ezineswekile, isoda, iziselo zezemidlalo, iziselo zamandla kunye neziselo ezifana nejusi yeziqhamo. Ukutya okuphezulu kweziselo ezinoshukela akugcini nje ukwandisa isinqe kwaye kwandisa umngcipheko wohlobo lwe-2 yeswekile kunye nesifo senhliziyo - kuchaphazela kakubi ingqondo.

Ukusetyenziswa kakhulu kweziselo ezinoshukela kwandisa ingozi yesifo se-Alzheimer kunye nohlobo lwe-2 yeswekile. Ukongeza, amanqanaba aphezulu eswekile yegazi anyusa umngcipheko wokuphazamiseka kwengqondo nakubantu abangenaso isifo seswekile.

Inxalenye ephambili yeziselo ezinoshukela, ezibandakanya i-55% ye-fructose kunye ne-45% yeglucose. isiraphu yombona ephezulu yefructose (HFCS) dir. 

Ukutya okuphezulu kwefructose kunokubangela ukutyeba, uxinzelelo lwegazi oluphezulu, amafutha aphezulu egazi, isifo seswekile kunye nokungasebenzi kakuhle kwemithambo. 

Izifundo zezilwanyana zibonisa ukuba i-fructose ephezulu ukumelana ne-insulinKwakhona kuye kwaboniswa ukuba kunokukhokelela ekunciphiseni ukusebenza kwengqondo, inkumbulo, ukufunda kunye nokwakhiwa kwee-neurons zengqondo.

Uphononongo kwiimpuku lufumanise ukuba ukusetyenziswa kweswekile ephezulu kuchaphazele ukudumba kwengqondo kunye nokuphazamiseka kwenkumbulo.

iicarbohydrates ezicocekileyo

iicarbohydrates ezicocekileyoOku kukutya okucutshungulwayo kakhulu okufana neswekile, umgubo omhlophe kunye neswekile. Ezi ntlobo ze-carbohydrates zidla ngokuba ne-high glycemic index (GI).

Oku kuthetha ukuba umzimba wethu uya kuzigaya ngokukhawuleza, okubangela ukwanda kweswekile yegazi kunye namanqanaba e-insulin. 

Uphononongo lwabafundi beekholeji abasempilweni bafumanisa ukuba abo batya izixa eziphakamileyo zamafutha kunye neswekile esulungekileyo babeneenkumbulo ezihlwempuzekileyo.

Le mpembelelo kwimemori ibangelwa yi-hippocampus, inxalenye yengqondo echaphazela imiba ethile yememori, kunye nokuphendula kwindlala kunye nokuzala.

Ukuvuvukala kuthathwa njengomngcipheko wezifo eziphazamisayo zengqondo, kuquka nesifo se-Alzheimer kunye nesifo sengqondo. 

Iikhabhohayidrethi zinokuba nezinye iziphumo kwingqondo. Ngokomzekelo, uphando oluthile lufumene ukuba abantwana abaneminyaka emithandathu ukuya kwesixhenxe abadla ixabiso eliphezulu le-carbohydrates ecocekileyo bafumana amanqaku aphantsi ekunxibelelaneni okungabonakaliyo.

Ukutya okunamafutha amaninzi

Amafutha eTransLuhlobo lwamafutha angaxutywanga anokuba yingozi kwimpilo yengqondo. Ngelixa i-trans fats ivela ngokwemvelo kwiimveliso zezilwanyana ezifana nenyama kunye nobisi, aziyinkxalabo enkulu. Amafutha etrans eveliswe kwimizi-mveliso, eyaziwa ngokuba yi-hydrogenated oil oils, ayingxaki.

Uphononongo lufumanise ukuba ukuba abantu batya amaxabiso aphezulu e-trans, badla ngokuba nomngcipheko owongeziweyo wesifo i-Alzheimer's, inkumbulo embi, ukunciphisa umthamo wobuchopho, kunye nokuncipha kwengqondo.

Nangona kunjalo, ukusetyenziswa okuphezulu kwe-omega 3 fatty acids kufunyaniswe ukunceda ukukhusela ekunciphiseni kwengqondo. I-Omega 3 yandisa ukukhuselwa kwee-anti-inflammatory compounds kwingqondo, enempembelelo yokukhusela, ngakumbi kubantu abadala.

Intlanzi, iimbwe zechai, imbewu yefilakisi I-Omega 3 i-fat intake inganyuswa ngokutya ukutya okufana ne-walnuts kunye ne-walnuts.

Ukutya okucutshungulwayo kakhulu

Ukutya okuphekwe kakhulu kukutya okuneswekile eninzi, amafutha kunye netyuwa. Ezi zidla ngokuba nee<em>kilojoule ezininzi kunye nezondlo ezincinci. Oku kukutya okunokuthi kuchaphazele kakubi impilo yengqondo.

Uphononongo lwabantu abangama-243 lufumanise ukuba ukwanda kwamafutha e-visceral aqokelelwa kufutshane namalungu anxulunyaniswa nomonakalo wezicubu zengqondo.

Olunye uphononongo kubantu abali-130 lufumene ukucutha okunokulinganiswa kwiithishu zengqondo nakwizigaba zokuqala ze-metabolic syndrome.

Ukubunjwa kwesondlo sokutya okucutshungulwayo kunokuba nefuthe elibi kwingqondo kwaye kukhokelela ekuphuhlisweni kwezifo eziphazamisayo.

Uphononongo lwabantu be-52 lufumene ukuba ukutya okungenampilo kubangele amanqanaba aphantsi e-sugar metabolism kunye nokuncipha kwezicubu zengqondo. Ezi zinto zicingelwa ukuba ziziphawuli zesifo sika-Alzheimer.

Olunye uphando olubandakanya abantu abayi-18.080, ukutya okuqhotsiweyo kwaye yafumanisa ukuba inyama ecutshungulwayo yayinxulunyaniswa namanqaku asezantsi ekufundeni nakwinkumbulo.

Kwesinye isifundo, isithintelo segazi-ingqondo saphazamiseka kwiigundane ezondla ukutya okunekhalori ephezulu. Umqobo wegazi-ingqondo yinwebu phakathi kwengqondo kunye nonikezelo lwegazi kuwo wonke umzimba. Inceda ukukhusela ingqondo ngokuthintela izinto ezithile ekungeneni.

Ukutya okucutshungulweyo kunokuphetshwa ngokutya ikakhulu ukutya okutsha okufana neziqhamo, imifuno, amandongomane, imbewu, iimbotyi, inyama kunye nentlanzi. Ukongeza, ukutya kweMeditera kuyaziwa ukukhusela ekunciphiseni kwengqondo.

I-Aspartame

I-Aspartame sisimuncumuncu sokwenziwa esisetyenziswa kwiimveliso ezininzi ezingenaswekile. Abantu bahlala beyisebenzisa xa bezama ukunciphisa umzimba okanye ukuphepha iswekile ngesifo seswekile.

Le sweetener isetyenziswa ngokubanzi iye yadityaniswa neengxaki zokuziphatha kunye nengqondo.

I-Aspartame iqukethe i-phenylalanine, i-methanol kunye ne-aspartic acid. Phenylalanine Iyakwazi ukuwela umqobo wegazi-ingqondo kwaye iphazamise ukuveliswa kwee-neurotransmitters. Ukongeza, i-aspartame luxinzelelo lweekhemikhali kwaye inokonyusa ukuba semngciphekweni kwengqondo kuxinzelelo lwe-oxidative.

Olunye uphononongo lujonge iziphumo zokusetyenziswa okuphezulu kwe-aspartame. Abathathi-nxaxheba basebenzise i-aspartame iintsuku ezisibhozo. Ekupheleni kophononongo, bacaphuka ngakumbi, babenezinga eliphezulu lokudakumba, kwaye benza ngakumbi kwiimvavanyo zengqondo.

Uphononongo lokuthatha okuphindaphindiweyo kwe-aspartame kwiimpuku kufumene ukukhubazeka kwememori kunye nokwanda koxinzelelo lwe-oxidative engqondweni. Enye ibonise ukuba ukuthatha ixesha elide kukhokelela ekungalinganini kwimeko ye-antioxidant yengqondo.

alcohol

Ukusela kakhulu utywala kunokubangela iziphumo ezibi engqondweni. Ukusetyenziswa kotywala okungapheliyo kubangela ukwanda kwengqondo, utshintsho lwemetabolism, kunye nokuphazamiseka kwee-neurotransmitters, eziyimichiza engqondweni esetyenziselwa ukunxibelelana.

Abantu abangamakhoboka otywala badla ngokunqongophala kwe-vitamin B1. Oku kunokukhokelela kukuphazamiseka kwengqondo okubizwa ngokuba yi-Wernicke encephalopathy, enokukhula ibe yi-Korsakoff syndrome. Esi sifo sinokubangela umonakalo omkhulu engqondweni, kuquka ukulibala, ukuphazamiseka kokubona, ukudideka kwengqondo, kunye nokungakwazi ukwenza izigqibo.

Ukusetyenziswa kotywala ngexesha lokukhulelwa kunokuba nemiphumo emibi kwi-fetus. Ukuthathela ingqalelo ukuba ingqondo isakhula, iziphumo ezinobuthi zotywala zinokubangela ukuphazamiseka kophuhliso njenge-fetal alcohol syndrome.

Esinye isiphumo sotywala kukuphazamiseka kwendlela yokulala. Ukusela utywala obuninzi ngaphambi kokulala kuhambelana nomgangatho ophantsi wokulala, okhokelela ekubeni ungapheli ukuphuthelwa kutheni inokuba njalo.

Iintlanzi eziphezulu kwi-mercury

I-Mercury yityhefu enzima kunye ne-neurological enokugcinwa kwizicubu zezilwanyana ixesha elide. Iintlanzi ezihlala ixesha elide zisengozini yokuqokelela i-mercury kwaye zinokuthwala i-concentrations ukuya kwi-1 yezigidi ngamaxesha aphezulu kunoxinzelelo lwamanzi ajikelezileyo.

Emva kokuba umntu etyile imekyuri, umzimba uyayisasaza uze uyigxininise ebuchotsheni, esibindini nasezintso. Ikwagxininisa kwi-placenta kunye ne-fetus kubasetyhini abakhulelweyo.

Iziphumo ze-mercury toxicity ziquka ukuvuselela inkqubo ye-nervous central kunye nokuphazamiseka kwe-neurotransmitters kunye ne-neurotoxins, eyonakalisa ingqondo.

Kumntwana okhulayo kunye nabantwana abancinci, i-mercury inokuphazamisa ukuphuhliswa kwengqondo kwaye ibangele ukutshatyalaliswa kwezinto zeseli. Oku kunokubangela i-cerebral palsy kunye nokunye ukulibaziseka kophuhliso.

Nangona kunjalo, iintlanzi ezininzi aziyiyo imithombo ebalulekileyo yemekyuri. Enyanisweni, intlanzi yiprotheni ekumgangatho ophezulu kwaye iqulethe izondlo ezininzi ezibalulekileyo ezifana ne-omega-3, i-vitamin B12, i-zinc, i-iron kunye ne-magnesium. Ngokuba, ukutya intlanzi Ufuna.

Ngokuqhelekileyo, abantu abadala bacetyiswa ukuba badle ezimbini ukuya kwezintathu zeentlanzi ngeveki. Nangona kunjalo, ukuba utya i-shark okanye i-swordfish, sebenzisa i-service enye kuphela kwaye akukho ntlanzi enye kuloo veki.

Abasetyhini abakhulelweyo kunye nabantwana akufuneki batye iintlanzi ezinemekyuri eninzi, ezifana noshaka, i-swordfish, ityhuna, i-king mackerel kunye ne-blackfish. Nangona kunjalo, kukhuselekile ukutya iiseshini ezimbini okanye ezintathu zezinye iintlanzi ezinemekyuri ephantsi.