Indlela Yokwenza I-MIND Diet ukuze Ulwe ne-Alzheimer's

Ukudla kwe-MIND, noma ngenye indlela Ukudla kwe-Alzheimeri Yenzelwe ukuvimbela abantu asebekhulile ekuwohlokeni komqondo kanye nokulahlekelwa ukusebenza kobuchopho.

Ukwakha ukudla okugxile kakhulu empilweni yobuchopho Ukudla kwaseMedithera ve Ukudla kwe-DASH kuhlangene. 

esihlokweni Ukudla kwe-MIND Konke okudingeka ukwazi ngakho kuchazwe ngokuningiliziwe.

Iyini i-MIND Diet?

I-MIND imele i-Mediterranean-DASH Intervention for Neurodegenerative Delay (Mediterranean-DASH Intervention for Neurodegenerative Delay).

Ukudla kwe-MINDihlanganisa izici zokudla okubili okuthandwa kakhulu, ukudla kwaseMedithera kanye ne-DASH.

Ochwepheshe abaningi babheka ukudla kwaseMedithera kanye ne-DASH njengokudla okunempilo. Ucwaningo lubonisa ukuthi angakwazi ukwehlisa umfutho wegazi futhi anciphise amathuba okuba nesifo senhliziyo, isifo sikashukela nezinye izifo ezihlukahlukene.

Ngabe I-MIND Diet isebenza kanjani?

Ukudla kwe-MINDIhlose ukunciphisa ukusetshenziswa kokudla okungenampilo kanye nokwandisa ukusetshenziswa kokudla okunezakhiwo zokuphulukisa.

Ukudla okungenampilo kubangela ukuvuvukala emzimbeni. Lokhu-ke kulimaza ukusebenza kwamangqamuzana, i-DNA namaseli obuchopho. 

Ukudla kwe-MIND Kuyasiza ukunciphisa ukuvuvukala, ngaleyo ndlela kubuyisele isakhiwo se-DNA, ubuchopho nokusebenza kwamaselula.

Ukudla kwe-MINDKuyinhlanganisela yokudla kwaseMedithera kanye ne-DASH.

Ucwaningo luye lwabonisa ukuthi ukudla kwaseMedithera kunciphisa izifo ezingapheli ezifana nesifo sikashukela, isifo senhliziyo, nomdlavuza, futhi kuthuthukisa impilo ye-metabolic.

Ukudla kwe-DASH, ngakolunye uhlangothi, kwehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme.

Ukudla amaprotheni anomzimba omncane, ushukela omncane, usawoti omncane, ukudla kwemvelo, amafutha anempilo, nokusebenza ngokomzimba okuvamile kuthuthukisa inhlalakahle yonke futhi kuthuthukisa ukusebenza kobuchopho. 

I-MIND Diet - Ubufakazi Besayensi

Ukudla kwe-MIND ngokusekelwe ocwaningweni lwesayensi. UDkt. U-Morris nozakwabo benza ucwaningo kubahlanganyeli be-58 abaneminyaka engu-98-923 futhi babalandela iminyaka emine nengxenye.

Ithimba labacwaningi liphethe ngokuthi ngisho nokubambelela ngokusesilinganisweni ekudleni kwe-MIND kwaholela ekwehleni kwengozi yesifo i-Alzheimer's.

Enye Isifundo sokudla kwe-MINDKwenziwe ngu-Agnes Berendsen et al. I-Wageningen University ilandele ukudla kwabesifazane abangu-70 abaneminyaka engu-16.058 nangaphezulu kusukela ngo-1984 kuya ku-1998, okulandelwa ukuhlolwa kwamakhono okuqonda ngezingxoxo zocingo kusukela ngo-1995 kuya ku-2001. 

Ithimba locwaningo lithole ukuthi ukubambelela isikhathi eside ekudleni kwe-MIND kuholele enkumbulweni yamazwi engcono.

Ithimba labacwaningi eliholwa uDkt.Claire T. Mc. U-Evoy uhlole ukudla kwaseMedithera kanye nokudla kwe-MIND kwabesifazane abangu-68 abaneminyaka engama-10 ± 5,907. 

Ukusebenza kwengqondo kwabahlanganyeli kukalwa. Abahlanganyeli abanamathela kakhulu ekudleni kwaseMedithera kanye ne-MIND batholakala benomsebenzi ongcono wokuqonda kanye nokunciphisa ukukhubazeka kwengqondo.

Ucwaningo lokudla lwe-MIND lwango-2018 lubonise ukuthi lokhu kudla kungasiza ukubambezela ukuqhubeka kwesifo sikaParkinson kubantu asebekhulile.

Okufanele Udle Ekudleni Kwengqondo

imifino eluhlaza

Khomba ama-servings ayisithupha noma ngaphezulu ngeviki.

Yonke eminye imifino 

Ngaphezu kwemifino enamaqabunga aluhlaza, yidla enye imifino okungenani kanye ngosuku. Khetha imifino engeyona isitashi ngoba iqukethe ama-calories ambalwa kanye nezakhamzimba.

strawberry

Yidla ama-strawberry okungenani kabili ngesonto. Nakuba ucwaningo olushicilelwe luthi ama-strawberries kuphela okufanele adliwe, kufanele futhi udle ezinye izithelo ezifana nama-blueberries, ama-raspberries nama-blackberries ngezinzuzo zabo ze-antioxidant.

Nut

Zama ukudla amantongomane amahlanu noma ngaphezulu isonto ngalinye.

Ukudla kwe-MINDAbadali abazicacisi izinhlobo zamantongomane okufanele bawadle, kodwa mhlawumbe kungcono kakhulu ukudla izinhlobo ezahlukene ukuze uthole imisoco ehlukahlukene.

amafutha omnqumo

Sebenzisa amafutha omnqumo njengamafutha okupheka ayinhloko.

okusanhlamvu okuphelele

Hlela ukudla okungenani ama-servings amathathu ngosuku. Ama-oats aqoshiwe, iquinoaKhetha okusanhlamvu okufana nelayisi elinsundu, i-pasta kakolweni, nesinkwa sikakolweni esingu-100%.

Pisces

Yidla izinhlanzi okungenani kanye ngesonto. Ukuze uthole amanani aphezulu we-omega-3 fatty acids, i-salmon, i-sardine, i-trout, i-tuna kanye i-mackerel Khetha izinhlanzi ezinamafutha njenge

ubhontshisi

Yidla okungenani ukudla okune kukabhontshisi isonto ngalinye. Lokhu kuhlanganisa udali nobhontshisi wesoya.

Izilwane ezinamaphiko

Yidla inkukhu noma i-turkey okungenani kabili ngesonto. Inkukhu ethosiwe iyisidlo esinconywa ngokukhethekile ekudleni kwe-MIND.

Yini Engenakudliwa Ekudleni Kwengqondo?

Ukudla kwe-MIND kuncoma ukunciphisa ukudla okuyisihlanu okulandelayo:

Ibhotela kanye nemajarini

Yidla ngaphansi kwesipuni esingu-1 (cishe amagremu angu-14) ngosuku. Kunalokho, khetha amafutha omnqumo njengamafutha okupheka ayinhloko bese ucwilisa isinkwa sakho emafutheni omnqumo.

ushizi

Ukudla kwe-MIND kuncoma ukuthi unciphise ukusetshenziswa kwakho kukashizi kube ngaphansi kokukodwa ngeviki.

inyama ebomvu

Ungadli ama-servings angaphezu kwezintathu ngesonto. Lokhu kuhlanganisa inyama yenkomo, yewundlu kanye nemikhiqizo etholakala kule nyama.

ukudla okuthosiwe

Ukudla kwe-MIND akuvumi ukudla okuthosiwe, ikakhulukazi lokho okusezitolo zokudla okusheshayo. Khawulela ukusebenzisa kwakho kube ngaphansi kokukodwa ngeviki.

Amakhekhe nama-dessert

Lokhu kufaka phakathi ukudla okungenamsoco okugayiwe kanye nama-dessert ongacabanga ngawo. U-ayisikhilimu, amakhukhi, amakhekhe, amakhekhe, amakhekhe, amakhekhe nokunye.

Zama ukuwanciphisa ukuba angabi ngaphezu kwezikhathi ezine ngesonto. Abacwaningi batusa ukunciphisa ukusetshenziswa kwalokhu kudla okuqukethe amafutha agcwele kanye namafutha e-trans.

Izifundo, amafutha e-trans ithole ukuthi ihlotshaniswa ngokucacile nazo zonke izinhlobo zezifo, njengesifo senhliziyo ngisho nesifo i-Alzheimer's.

Yiziphi Izinzuzo Zokudla Kwengqondo?

Yehlisa ukucindezeleka kwe-oxidative nokuvuvukala

Ososayensi abadale ukudla bacabanga ukuthi lokhu kudla kuphumelela ekunciphiseni ukucindezeleka kwe-oxidative nokuvuvukala.

Ukucindezeleka kwe-oxidativeKwenzeka lapho ama-molecule angazinzile abizwa ngokuthi ama-radicals mahhala enqwabelana emzimbeni ngobuningi. Lokhu kuvame ukulimaza amaseli. Ubuchopho busengozini enkulu yalo monakalo.

Ukuvuvukala kuwukusabela kwemvelo komzimba wethu ekulimaleni nasekuthelelekeni. Kodwa uma isikhathi eside, ukuvuvukala kungase kube yingozi futhi kubangele izifo eziningi ezingapheli.

Ubuchopho buthinteka kakhulu yilezi zimo, futhi ukudla kwe-MIND kunciphisa lokhu.

Ingase yehlise amaprotheni ayingozi “e-Beta-Amyloid”

Abacwaningi wokudla kwe-MIND bacabanga ukuthi kungase kuzuze ubuchopho ngokunciphisa amaprotheni e-beta-amyloid angaba yingozi.

Amaprotheni e-Beta-amyloid ayizingcezu zamaprotheni ezitholakala ngokwemvelo emzimbeni. Nokho, ingakheka ebuchosheni futhi yakhe i-plaque, iphazamise ukuxhumana phakathi kwamangqamuzana obuchopho futhi ekugcineni iholele ekufeni kwamangqamuzana obuchopho.

Isampula Lohlu Lokudla Lwengqondo Yeviki Elilodwa

Lolu hlu lwakhiwe njengesibonelo sokudla kwe-MIND. "Yini okufanele uyidle ekudleni kwe-MIND?" Ungakwazi ukuzivumelanisa nohlu ngokudla okukhulunywa ngakho esigabeni.

UMsombuluko

Ukudla kwasekuseni: I-raspberry iyogathi, i-almond.

Isidlo sasemini: Isaladi yaseMedithera ngokugqoka kwamafutha omnqumo, inkukhu eyosiwe, isinkwa se-wholemeal.

Isidlo sakusihlwa: Irayisi elinsundu, ubhontshisi omnyama, inkukhu eyosiwe.

ULwesibili

Ukudla kwasekuseni: Ithosi ngesinkwa sikakolweni, iqanda eliphehliwe

Isidlo sasemini: I-sandwich yenkukhu eyosiwe, i-blackberry, isanqante.

Isidlo sakusihlwa: I-salmon eyosiwe, isaladi yamafutha omnqumo.

ULwesithathu

Ukudla kwasekuseni: I-Oatmeal ne-Strawberry, Iqanda Elibilisiwe

Isidlo sasemini: Isaladi eluhlaza ngamafutha omnqumo.

Isidlo sakusihlwa: Inkukhu nemifino ethosiwe, irayisi elinsundu.

ULwesine

Ukudla kwasekuseni: Iyogathi nebhotela lamantongomane nobhanana.

Isidlo sasemini: Trout, imifino, uphizi.

Isidlo sakusihlwa: Ama-meatballs eTurkey kanye ne-spaghetti kakolweni, isaladi ngamafutha omnqumo.

ULwesihlanu

Ukudla kwasekuseni: I-Toast, pepper kanye ne-omelet ka-anyanisi nesinkwa sikakolweni.

Isidlo sasemini: IsiHindi.

Isidlo sakusihlwa: Inkukhu, amazambane athosiwe, isaladi.

ngoMgqibelo

Ukudla kwasekuseni: I-strawberry oatmeal.

Isidlo sasemini: Isinkwa sikakolweni, irayisi elinsundu, ubhontshisi

Isidlo sakusihlwa: Isinkwa sikakolweni, isaladi yekhukhamba kanye notamatisi.

ngeSonto

Ukudla kwasekuseni: Isidlo sesipinashi, i-apula nebhotela lamantongomane.

Isidlo sasemini: Isemishi le-tuna nesinkwa sikakolweni, izaqathi nesilimo esidliwayo esinamagatsha anamanzi.

Isidlo sakusihlwa: Inkukhu ye-curry, irayisi elinsundu, udali.

Kungenzeka yini ukwehlisa isisindo ngokudla kwe-MIND?

Ukudla kwe-MINDUngakwazi ukunciphisa umzimba ngayo. Lokhu kudla kungaholela nasekuncipheni kwesisindo, njengoba kukhuthaza ukudla ukudla okunempilo nokuzivocavoca ngenkathi kunciphisa ukusetshenziswa kokudla okunekhalori ephezulu nokudla okungenasawoti okunosawoti.

Ukudla Okunciphisa Ingozi Ye-Alzheimer's

Isifo i-Alzheimer's singenye yezimbangela ezivame kakhulu zokuwohloka komqondo. Kuyimbangela yamaphesenti angama-60 kuya kwangama-70 abantu abanokuwohloka komqondo.

Lesi sifo esingelapheki se-neurodeergenerative ngokuvamile siqala kancane futhi siba sibi ngokuhamba kwesikhathi. Esinye sezimpawu zokuqala ukulahlekelwa inkumbulo.

Njengoba lesi sifo siqhubeka, izimpawu zihlanganisa ulimi, ukushintshashintsha kwemizwelo, ukuphelelwa umdlandla, ukungakwazi ukulawula izinkinga zokuzinakekela kanye nokuziphatha.

Imbangela eqondile yesifo i-Alzheimer ayaziwa. Nokho, cishe amaphesenti angu-70 amacala ahlobene nezakhi zofuzo. 

Ezinye izici eziyingozi zihlanganisa umlando wokulimala ekhanda, ukucindezeleka noma umfutho wegazi ophezulu.

Uma usengozini enkulu ye-Alzheimer's, udinga ukunaka ukudla kwakho. Ukudla okuningi kungathuthukisa impilo yengqondo futhi kunciphise ingozi yokuthuthukisa izifo.

Ukudla okungasetshenzwa ukuze kwehliswe ingozi yesifo i-Alzheimer kungabhalwa kanje;

AmaBlueberries

AmaBlueberriesIgcwele ama-antioxidants angavikela ubuchopho ekulimaleni kwama-radical mahhala. Iphinde ivikele umzimba ezintweni ezisansimbi eziyingozi ezingadala izifo eziwohlokayo njenge-Alzheimer's, multiple sclerosis, ne-Parkinson.

Futhi, ama-phytochemicals, ama-anthocyanins nama-proanthocyanidin kuma-blueberries ahlinzeka ngezinzuzo ze-neuroprotective.

Imifino Enamahlamvu Aluhlaza

Iklabishi Imifino enamahlamvu njengemifino eluhlaza isiza ukugcina amakhono engqondo ebukhali, ivimbele ukuncipha kwengqondo futhi inciphise ingozi yesifo i-Alzheimer's.

iklabishi iklabishiIwumthombo ocebile wevithamini B12, obalulekile empilweni yengqondo.

I-Vitamin K eklabishini nakweminye imifino enamaqabunga ixhunyaniswe nempilo engcono yengqondo.

Ucwaningo lwango-2015 olwenziwa abacwaningi baseRush University Medical Center babika ukuthi ukudla i-kale nesipinashi esiningi ekudleni kungasiza ekunciphiseni ukuncipha kwengqondo. 

Ucwaningo luhlole imisoco enesibopho somphumela futhi lwathola ukuthi ukusetshenziswa kwevithamini K kwehlisa ukwehla kwengqondo.

Ukudla ukudla oku-1 kuya kwemi-2 yemifino eluhlaza ngosuku kungase kube yinzuzo ekwehliseni ubungozi be-Alzheimer's.

Itiye elihlaza

Phakathi kokudla okune-antioxidant okucebile ukuthuthukisa amandla obuchopho itiye eluhlaza, izithola iyindawo ebalulekile.

Imvelo yayo ye-antioxidant isekela imithambo yegazi enempilo ebuchosheni ukuze isebenze kahle. 

Futhi, ukuphuza itiye eliluhlaza kungamisa ukukhula koqweqwe lwawo ebuchosheni, oluxhunyaniswa ne-Alzheimer kanye ne-Parkinson, izifo ezimbili ezivame kakhulu ze-neurodeergenerative.

Ucwaningo, olushicilelwe ku-Journal of Alzheimer's Disease, lubika ukuthi itiye eliluhlaza i-polyphenols isiza ekugugeni kanye nezifo ze-neurodeergenerative. 

Ungaphuza izinkomishi ezi-2 kuya kwezi-3 zetiye eliluhlaza ngosuku ukuze ugcine impilo yesikhathi eside yobuchopho.

Isinamoni

Isinongo esidumile esingasiza ukudiliza ama-plaque obuchopho nokunciphisa ukuvuvukala kobuchopho okungaholela ezinkingeni zenkumbulo yisinamoni.

IsinamoniIsebenza ngempumelelo ekuvimbeleni kanye nasekubambezeleni izimpawu ze-Alzheimer's ngokunikeza ukugeleza kwegazi okungcono ukuya ebuchosheni.

Ngisho nokuhogela iphunga layo kungathuthukisa ukucutshungulwa kwengqondo futhi kuthuthukise imisebenzi yobuchopho ehlobene nokunaka, inkumbulo yokuqaphela okungokoqobo, inkumbulo yokusebenza, kanye nesivinini semoto ebonakalayo.

Ungaphuza inkomishi yetiye lesinamoni nsuku zonke noma ufafaze impushana yesinamoni phezu kweziphuzo ezifana namasaladi ezithelo nama-smoothie.

Uhlobo lwenhlanzi

Uhlobo lwenhlanzi Izinhlanzi ezinjengezinhlanzi zingasiza ekunciphiseni izinkinga zobuchopho ezihlobene neminyaka kuyilapho zigcina ubuchopho busha.

Ama-omega 3 fatty acids atholakala ku-salmon adlala indima enkulu ekuvikeleni i-Alzheimer's nezinye izinhlobo zokuwohloka komqondo.

Olunye ucwaningo lwathola ukuthi i-docosahexaenoic acid (DHA), uhlobo lwe-omega 3 fatty acid, ingase ivimbele ukukhula kwe-Alzheimer.

Ingabambezela ukukhula kwezilonda ezimbili zobuchopho eziwuphawu lwalesi sifo se-neurodegenerative.

I-DHA inganciphisa ukuqoqwa kwe-tau, okuholela ekuthuthukisweni kwama-neurofibrillary tangles.

I-DHA iphinde yehlise amazinga e-protein beta-amyloid, enganqwabelana futhi yakhe ama-plaque ebuchosheni. Lolu cwaningo lwenziwe kumagundane aguqulwe ngofuzo.

Ukuze unciphise ingozi ye-Alzheimer's, kufanele udle ama-salmon angu-1-2 ngesonto.

Isiphepho

IsiphephoIqukethe i-compound ebizwa ngokuthi i-curcumin, ene-antioxidant ne-anti-inflammatory properties ezuzisa impilo yobuchopho.

Impahla yayo eqeda ukuvuvukala ingavimbela ukuvuvukala kobuchopho, okucatshangwa ukuthi kungenye yezimbangela eziphambili zokuphazamiseka kwengqondo njengesifo i-Alzheimer's.

Futhi, amandla ayo e-antioxidant asekela impilo yobuchopho jikelele ngokusiza ukususa i-plaque buildup ngaphakathi kobuchopho futhi athuthukise ukugeleza komoya-mpilo. Lokhu kuvimbela noma kunciphisa ukuqhubeka kwe-Alzheimer's.

Ocwaningweni olwanyatheliswa kuyi-Indian Academy of Neurology, ukungena kwe-curcumin ebuchosheni kunciphise ama-beta-amyloid plaque atholakala ku-Alzheimer's disease.

Ungaphuza ingilazi yobisi lwe-turmeric nsuku zonke bese wengeza i-turmeric ekudleni kwakho ukuze ugcine ubuchopho bakho bubukhali iminyaka.

amafutha omnqumo

Natural extra virgin olive oilIqukethe ingxenye ye-phenolic ebizwa ngokuthi i-oleocanthal esiza ukukhulisa ukukhiqizwa kwamaprotheni abalulekile nama-enzyme asiza ukudiliza ama-amyloid plaque. 

Isebenza njengendlela engase ibe yi-neuroprotective ngokumelene nesifo i-Alzheimer's.

Ucwaningo olwanyatheliswa kuyi-Journal of Alzheimer's Disease lubonise ukuthi amafutha omnqumo engeziwe angathuthukisa ukufunda nenkumbulo futhi ahlehlise ukulimala kwengqondo. Lolu cwaningo lwenziwe kumagundane.

Amafutha kakhukhunathi

njengamafutha omnqumo, amafutha kakhukhunathi Kuyasiza futhi ekwehliseni ubungozi besifo i-Alzheimer kanye nokuwohloka komqondo.

I-Medium-chain triglycerides emafutheni kakhukhunathi inyusa amazinga egazi emizimba ye-ketone, esebenza njengenye indlela yokubasa ebuchosheni. Lokhu kuthuthukisa ukusebenza kwengqondo.

Ucwaningo olushicilelwe ku-Journal of Alzheimer's Disease lubika ukuthi amafutha kakhukhunathi anciphisa imiphumela ye-amyloid beta kuma-cortical neurons. Ama-peptide e-amyloid beta ahlotshaniswa nezifo ze-neurodeergenerative.

broccoli

Le mifino ye-cruciferous iwumthombo ocebile we-folate kanye ne-antioxidant vitamin C, kokubili okudlala indima ebalulekile ekusebenzeni kobuchopho.

Ucwaningo olushicilelwe ku-Journal of Alzheimer's Disease lubika ukuthi ukugcinwa kwamazinga e-vitamin C enempilo kungase kube nomsebenzi wokuzivikela ekunciphiseni kwengqondo okuhlobene neminyaka kanye nesifo i-Alzheimer's.

broccoli Futhi iqukethe i-folate futhi iqukethe i-carotenoids ehlisa i-homocysteine, i-amino acid exhunywe ekukhubazekeni kwengqondo.

Futhi, amavithamini B ahlukahlukene akuwo adlala indima ebalulekile ekuthuthukiseni ukuqina kwengqondo nenkumbulo. I-Broccoli ingadambisa imiphumela yokukhathala kwengqondo nokucindezeleka.

I-Walnut

I-WalnutIzakhiwo zayo zokulwa nokuvuvukala kanye ne-antioxidative zingasiza ekunciphiseni ubungozi, ukubambezeleka kokuqala, kwehlise noma kuvimbele ukuqhubeka kwesifo i-Alzheimer's.

Ukusetshenziswa kwama-walnuts kuvikela ubuchopho ku-beta-amyloid protein, iphrotheni evame ukutholakala ebuchosheni babantu abane-Alzheimer's.

Ngaphezu kwalokho, ama-walnuts angumthombo omuhle we-zinc, ongavikela amangqamuzana obuchopho ekulimaleni kwama-radical mahhala.

usuku lokuthuthukisa impilo yengqondoisigqoko Yidla idlanzana lama-walnuts.