Kutsigira hutano hwehuropi, heino kudya

Kutsigira hutano hwehuropi, heino kudya

4 kubva muzvikamu gumi zvega zvega zvedementia zvinogona kurarama kuburikidza nekuchinja mararamiro, zvakadai sekudya zvine utano, kuita maekisesaizi akakwana uye kurara zvakanaka, maererano nepepanhau reBritain "Daily Mail".

Dzivirira kuora kwekushanda kwekuziva

Mukuedza kuderedza dementia rates, vatsvakurudzi veAmerica vakagadzira kudya kunopupurirwa kuchengetedza hutano hwehuropi uye kuderedza dambudziko rekuyeuka kurasikirwa.

Chikafu, chinodaidzwa kuti MIND, chizere nehove, nyemba nemiriwo, izvo zvinofungidzirwa kunonoka uye kuderedza kuderera mukuziva basa.

Kuvandudza hutano hwemwoyo

Vatsvagiri vepaRush University muChicago vakagadzira chikafu cheMIND muna 2015, chinopa musanganiswa wekudya kweMedithera uye kudya kweDASH.

Kudya kweMediterranean kunoratidza kukosha kwezviyo zvakakwana, michero, miriwo, hove uye nyemba, asi kudya kweDASH kunotarisa kuderedza kudyiwa kwemunyu.

Muchirevo chechinyorwa chino, Tracy Parker, nyanzvi yezveutano hwemwoyo kuBritish Heart Foundation (BHF), akati: “Zvikafu zvose zviri zviviri zvinotsigirwa netsvakiridzo yakawanda inoratidza kuti zvinogona kubatsira pautano hwemwoyo, uye humwe uchapupu hunoratidza kuti zvinogona kuita kuti pave noutano hwakanaka. kuderedza mwero yekuderera kwepfungwa. "

Excellence in impact

Kudya kwe "MIND" kwakaratidza mhedzisiro yakakura kupfuura chero chikafu chega, saMartha Clare Morris nevamwe vaaishanda navo kuRush uye Harvard mayunivhesiti akasimbisa kuti mhedzisiro yeongororo yavo inoratidza kuti boka revanhu vakwegura vanopfuura 1000 harina kuita dementia kusvika ku9. makore.

Vatsvakurudzi vakawedzera kuti chirongwa chekugadzirisa che "MIND" chekudya chakagadzirwa zvichienderana nezvokudya zvinoratidzika kudzivirira kubva kune dementia uye kuderera kwekuziva, vachicherechedza kuti avo vakagamuchira zvibodzwa zvepamusoro pa "MIND" yekudya vaiva nekuderera kwekuderera kwekuziva.

Kudya kwacho kunosanganisirawo kudya zvinenge zvikamu zvitatu zvetsanga, zvakadai semapfunde, quinoa, uye mupunga webrown, zuva nezuva, kuwedzera pakudya zvinenge zvikamu zvitanhatu zvemuriwo wemashizha, 3 nzungu, 6 zvikamu zvebhinzi, uye 5 zvikamu zvemajikiji.

Zvibereko, huku nehove

Parker akawedzera kuti "majiroji anewo mabhenefiti akawanda ekudzivirira kuhuropi," uye zvinokurudzirwa kudya kanenge maviri ehuku nehove imwe. Panguva imwecheteyo, nyama tsvuku, zvokudya zvakakangwa uye zvinotapira zvinofanira kudziviswa.

Vanamazvikokota vanotiwo chikafu ichi chine huwandu hwema antioxidants, ayo anobatsira kudzivirira kune kumwe kukuvadzwa kwemasero europi ayo ane chekuita nedementia. Inogonawo kuwedzera mazinga emapuroteni muuropi anodzivirira masero ehuropi kubva mukukuvadzwa uku.

Low cholesterol

Zvokudya zvakaderera mu<em>cholesterol, uye nzvero yemisi ichangobva kupfuura iyi yakakarakadza kuti ingave yakabatanidzwa nezvinetso zvendangariro nokufunga.

Dementia inodyidzana nekuwanda kusiri kujairika kwemapuroteni muuropi, anonzi amyloid uye tau. Kana aya mapuroteni ane muchetura akaungana muuropi, nhengo inokonzeresa mhinduro yekuzvimba kuti idzore kukuvara.

Antioxidants

Sekureva kweHarvard University, zvikafu zvakaita seMIND yekudya, yakazadzwa ne antioxidant-yakapfuma miriwo nemichero, inogona kuderedza kuzvimba. Chikafu, chinokurudzirwa naParker, chine mavhitamini akadai seC, E uye beta-carotene, ayo ese anoita se antioxidants.

Sekureva kweAlzheimer's Association, aya ma antioxidants anobatsira kudzivirira kukuvadzwa kunokonzerwa nemahara radicals, ayo anobatsira mukukwegura kwehuropi. Kunyangwe zvisingawanzo kukuvadza, zvinogona kukuvadza mapuroteni, DNA uye maseru membranes uye kukonzera kukuvara kwematishu uye kuzvimba.

Kuvandudza kushanda kwehuropi

Nyanzvi dzinogara dzichipa zano kuti kudya akawanda antioxidants kunogona kubatsira kurwisa mahara radicals uye kudzivirira kukuvara.

Kunyange zvazvo inogona kuva nemigumisiro ine simba mukusimudzira kushanda kwehuropi, hapana tsvakurudzo yakakwana ikozvino kuti "MIND" yekudya ive chikamu chemitemo yezvokudya zvenyika, sezvo Parker akasimbisa kuti "zvimwe zvidzidzo zvinodiwa kuvandudza Zvokudya uye huwandu hwakasiyana hunobatanidzwa. ”

Maguy Farah's horoscope kufanotaura kwegore ra2023