Kuti muthandizire thanzi laubongo, nayi zakudya

Kuti muthandizire thanzi laubongo, nayi zakudya

Anthu 4 mwa 10 aliwonse amene ali ndi vuto la kusokonezeka maganizo angathe kukhalabe ndi moyo chifukwa cha kusintha kwa moyo wawo, monga kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi mokwanira komanso kugona mokwanira, malinga ndi kunena kwa nyuzipepala ya ku Britain yotchedwa “Daily Mail”.

Pewani kuwonongeka kwa chidziwitso

Poyesa kuchepetsa chiwerengero cha dementia, ofufuza a ku America apanga zakudya zomwe zimatsimikiziridwa kuti zisunge thanzi laubongo ndi kuchepetsa chiopsezo cha kukumbukira kukumbukira.

Chakudyacho, chotchedwa MIND, chimakhala ndi nsomba, nyemba ndi ndiwo zamasamba, zomwe zimaganiziridwa kuti zimachedwa ndi kuchepetsa kuchepa kwa chidziwitso.

Limbikitsani thanzi la mtima

Ofufuza ku Rush University ku Chicago adapanga zakudya za MIND mu 2015, zomwe zimapereka kuphatikiza zakudya zaku Mediterranean ndi zakudya za DASH.

Zakudya za ku Mediterranean zimasonyeza kufunika kwa mbewu zonse, zipatso, ndiwo zamasamba, nsomba ndi nyemba, pamene zakudya za DASH zimayang'ana kuchepetsa kudya kwa mchere.

Pankhani imeneyi, Tracy Parker, katswiri woona za kadyedwe ka matenda a mtima ku bungwe la British Heart Foundation (BHF), anati: “Zakudya zonse ziwirizi zimathandizidwa ndi kafukufuku wambiri wosonyeza kuti zingathandize pa matenda a mtima, ndipo umboni wina umasonyeza kuti zingathandize kuti pakhale matenda a mtima. kuchepetsa kuchepa kwa ubongo. "

Kuchita bwino kwambiri

Chakudya cha "MIND" chinawonetsa zotsatira zazikulu kuposa zakudya zilizonse zokha, monga a Martha Clare Morris ndi anzake ku mayunivesite a Rush ndi Harvard adatsimikizira kuti zotsatira za kafukufuku wawo zimasonyeza kuti gulu la okalamba oposa 1000 silinayambe kudwala matenda a dementia mpaka 9. zaka.

Ofufuzawo adawonjezeranso kuti njira yopangira zakudya za "MIND" idapangidwa potengera zakudya zomwe zimawoneka kuti zimateteza ku dementia ndi kuchepa kwa chidziwitso, ndikuzindikira kuti omwe adalandira masukulu apamwamba pazakudya za "MIND" anali ndi kuchepa pang'onopang'ono kwa chidziwitso.

Chakudyacho chimaphatikizaponso kudya magawo atatu a mbewu zonse, monga oats, quinoa, ndi mpunga wabulauni, tsiku lililonse, kuwonjezera pa kudya masamba 3 a masamba, magawo asanu a mtedza, magawo 6 a nyemba, ndi 5 magawo a zipatso.

Zipatso, nkhuku ndi nsomba

Parker anawonjezera kuti “zipatso zilinso ndi zoteteza zambiri ku ubongo,” ndipo tikulimbikitsidwa kudya nkhuku zosachepera ziwiri ndi nsomba imodzi. Pa nthawi yomweyi, nyama yofiira, zakudya zokazinga ndi maswiti ziyenera kupewedwa.

Akatswiri amanenanso kuti zakudya zimenezi zili ndi mankhwala ambiri ophera antioxidants, omwe amathandiza kuti chitetezo chitetezeke ku maselo a muubongo omwe amawonongeka chifukwa cha matenda a maganizo. Zingathenso kuonjezera kuchuluka kwa mapuloteni mu ubongo omwe amateteza maselo a ubongo kuti asawonongeke.

Cholesterol chochepa

Chakudyacho chili ndi cholesterol yotsika, ndipo kafukufuku waposachedwapa wasonyeza kuti chingakhale chogwirizanitsidwa ndi vuto la kukumbukira ndi kulingalira.

Dementia imagwirizanitsidwa ndi kuchuluka kwachilendo kwa mapuloteni mu ubongo, otchedwa amyloid ndi tau. Mapuloteni oopsawa akaunjikana muubongo, chiwalocho chimayambitsa kuyankha kotupa kuti chichotse kuwonongeka.

Antioxidants

Malinga ndi Harvard University, zakudya monga zakudya za MIND, zodzazidwa ndi masamba ndi zipatso zokhala ndi antioxidant, zimatha kuchepetsa kutupa. Zakudya, zomwe Parker analimbikitsa, zimakhala ndi mavitamini monga C, E ndi beta-carotene, zomwe zonse zimakhala ngati antioxidants.

Malinga ndi bungwe la Alzheimer's Association, ma antioxidantswa amathandizira kupewa kuwonongeka koyambitsidwa ndi ma free radicals, omwe amathandizira kuti ubongo ukalamba. Ngakhale sizimavulaza nthawi zonse, zimatha kuwononga mapuloteni, DNA ndi nembanemba zama cell ndikuwononga minofu ndi kutupa.

Kupititsa patsogolo ntchito ya ubongo

Akatswiri nthawi zonse amalangiza kuti kudya ma antioxidants ambiri kungathandize kulimbana ndi ma free radicals ndikupewa kuwonongeka.

Ngakhale kuti zingakhale ndi zotsatira zamphamvu pakupititsa patsogolo ntchito za ubongo, palibe kafukufuku wokwanira kuti "MIND" ya zakudya ikhale gawo la malangizo a zakudya zamtundu uliwonse, monga Parker anatsindika kuti "kafukufuku wochuluka akufunika kuti apititse patsogolo Zakudya ndi ndalama zenizeni zomwe zikuphatikizidwa. ”

Maulosi a horoscope a Maguy Farah a chaka cha 2023