Ukusekela impilo yobuchopho, nakhu ukudla

Ukusekela impilo yobuchopho, nakhu ukudla

Abantu abangu-4 kweziyishumi zokuwohloka komqondo bangaphila ngokushintsha indlela yokuphila, njengokudla ukudla okunempilo, ukuvivinya umzimba ngokwanele nokulala kahle, ngokwephephandaba laseBrithani i-“Daily Mail”.

Vimbela ukuwohloka kokusebenza kwengqondo

Emzamweni wokunciphisa amazinga okuwohloka komqondo, abacwaningi baseMelika baye benza ukudla okufakazelwe ukugcina impilo yobuchopho nokunciphisa ingozi yokulahlekelwa inkumbulo.

Ukudla, okubizwa nge-MIND, kugcwele izinhlanzi, okusanhlamvu nemifino, okucatshangwa ukuthi kubambezeleka futhi kukhawulele ukwehla ekusebenzeni kwengqondo.

Thuthukisa impilo yenhliziyo

Abacwaningi base-Rush University e-Chicago bakha ukudla kwe-MIND ngo-2015, okunikeza inhlanganisela yokudla kwaseMedithera kanye nokudla kwe-DASH.

Ukudla kwaseMedithera kugqamisa ukubaluleka kokusanhlamvu okuphelele, izithelo, imifino, inhlanzi kanye nemifino, kuyilapho ukudla kwe-DASH kugxile ekunciphiseni ukungenisa kukasawoti.

Kulo mongo, uTracy Parker, uchwepheshe wezokudla kwenhliziyo eBritish Heart Foundation (BHF), uthe: “Zombili lezi zindlela zokudla zisekelwa ucwaningo oluningi olubonisa ukuthi zingasiza ngenhliziyo, kanti obunye ubufakazi bukhombisa ukuthi zingaba neqhaza ekulweni nenhliziyo. ukunciphisa amazinga okuwohloka kwengqondo.”

Ukusebenza kahle komthelela

Ukudla kwe-"MIND" kubonise imiphumela emikhulu kunanoma yikuphi ukudla kuphela, njengoba uMartha Clare Morris kanye nozakwabo emanyuvesi aseRush naseHarvard baqinisekisa ukuthi imiphumela yocwaningo lwabo ibonisa ukuthi iqembu labantu abadala abangaphezu kwe-1000 abazange bahlakulele ukuwohloka komqondo kuze kufike ku-9. iminyaka.

Abacwaningi bangeze ukuthi uhlelo lokugreda lokudla kwe-"MIND" lwakhiwe ngokusekelwe ekudleni okubonakala kuvikela ukuwohloka komqondo kanye nokuncipha kwengqondo, bephawula ukuthi labo abathola amaphuzu aphezulu ekudleni kwe-"MIND" babenezinga eliphansi kakhulu lokuncipha kwengqondo.

Lokhu kudla kuhlanganisa nokudla okungenani izingxenye ezintathu zokusanhlamvu okungaphelele, njenge-oats, i-quinoa, nelayisi elinsundu, nsuku zonke, ngaphezu kokudla okungenani izingxenye eziyisi-3 zemifino enamahlamvu, izingxenye ezinhlanu zamantongomane, izingxenye ezine zikabhontshisi kanye no-6 izingxenye zamajikijolo.

Amajikijolo, izinkukhu nezinhlanzi

UParker wengeze ngokuthi “amajikijolo nawo anezinzuzo eziningi zokuvikela ubuchopho,” futhi kutuswa ukuba udle okungenani ukudla okubili kwenkukhu kanye nenhlanzi eyodwa. Ngesikhathi esifanayo, inyama ebomvu, ukudla okuthosiwe namaswidi kufanele kugwenywe.

Ongoti baphinde bathi lokhu kudla kuqukethe amazinga aphezulu e-antioxidant, esiza ukuvikela ekulimaleni kwamangqamuzana obuchopho ahambisana nokuwohloka komqondo. Kungandisa futhi amazinga amaprotheni ebuchosheni avikela amangqamuzana obuchopho kulo monakalo.

I-cholesterol ephansi

Ukudla kune-cholesterol encane, futhi ucwaningo lwamuva nje luveze ukuthi kungase kuhlotshaniswe nezinkinga zenkumbulo nokucabanga.

Ukuwohloka komqondo kuhlotshaniswa nokunqwabelana okungavamile kwamaprotheni ebuchosheni, okubizwa ngokuthi i-amyloid ne-tau. Lapho la maprotheni anobuthi enqwabelana ebuchosheni, isitho sibangela impendulo yokuvuvukala ukuxosha umonakalo.

Ama-Antioxidants

Ngokusho kwe-Harvard University, ukudla okufana nokudla kwe-MIND, okugcwele imifino nezithelo ezicebile nge-antioxidant, kunganciphisa ukuvuvukala. Ukudla, okutuswe uParker, kuqukethe amavithamini afana no-C, E kanye ne-beta-carotene, konke kusebenza njengama-antioxidants.

Ngokusho kwe-Alzheimer's Association, lawa ma-antioxidant asiza ukuvimbela ukulimala okubangelwa ama-radicals mahhala, anomthelela ekugugeni kobuchopho. Nakuba zingenabungozi ngaso sonke isikhathi, zingalimaza amaprotheni, i-DNA kanye nolwelwesi lwamangqamuzana futhi zibangele ukulimala kwezicubu nokuvuvukala.

Ukuthuthukisa ukusebenza kobuchopho

Ochwepheshe bahlale beluleka ukuthi ukudla ama-antioxidants amaningi kungasiza ukulwa nama-radicals mahhala futhi kuvimbele ukulimala.

Nakuba kungase kube nomthelela onamandla ekuthuthukiseni ukusebenza kobuchopho, alukho ucwaningo olwanele okwamanje ukuze ukudla kwe-"MIND" kube yingxenye yezinkombandlela zokudla kazwelonke, njengoba uParker egcizelele ukuthi "kudingeka izifundo ezengeziwe ukuze kuthuthukiswe Ukudla kanye namanani athile afakiwe. ”

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023