Gwiritsani Ntchito Bwino Labwino pa Ubongo Wanu mwa Kudyetsa Thupi Lanu Lanyama Lathanzi
Kafukufuku wochuluka wapeza kuti zakudya zomwe timadya zimakhudza kwambiri chiopsezo chathu cha kuwonongeka kwa chidziwitso. Chakudya chimodzi makamaka, chakudya (Mediterranean-DASH Intervention for Neurodegenerative Delay) zakudya, chawonetsa mgwirizano waukulu ndi thanzi la ubongo wabwino komanso kuchepa kwa matenda a Alzheimer ndi mitundu ina ya matenda a maganizo .
Kodi Zidya Zotani?
Monga dzina limatanthawuzira, zakudya za MIND zimachokera ku zakudya za Mediterranean ndi DASH (Zakudya Zoletsa Kuthamanga Kwambiri). Zakudyazi , zomwe zinkafuna kuti zikhale ndi thanzi la mtima.
Chinapangidwa ndi Martha Clare Morris, PhD, ScD, pamodzi ndi anzake ku Rush University Medical Center.
Chakudya chamagulu chimagogomezera kudya zakudya zowonongeka, ndikuwongolera magawo 10 abwino: mtedza , zipatso, ndiwo zamasamba , masamba, vinyo , nyemba, nsomba, nkhuku, mbewu zonse, ndi mafuta.
Izi zikufunikanso kuchepetsa chakudya kuchokera ku zakudya zokazinga, zakudya zamatchetche, masakiti kapena margarine, nyama yofiira, ndi tchizi.
Kafukufuku pa Zakudya Zakudya, Ubongo wa Ubongo, ndi Vuto la Alzheimer's
Kafukufuku wochuluka wadzafufuza ngati zakudya za MIND zimateteza matenda a Alzheimer ndi mitundu ina ya matenda a maganizo.
Zakudya Zakudya Zolimbitsa Thupi Zinagwirizanitsidwa ndi Pang'onopang'ono Mphamvu ya Kusadziwa
Kafukufuku wina anaphatikizapo akuluakulu 960 mu Project Rush Memory ndi Aging Project. Otsatirawo adatsata chakudya cha MIND kwa zaka pafupifupi zisanu ndikuphunzira, ntchito yawo yodziŵika bwino inayesedwa pachaka.
Ochita kafukufuku anapeza kuti kudya kwambiri kwa MIND kunali kugwirizana ndi kuchepa kwa chidziwitso chomwe chimapezeka ndi ukalamba. Ndipotu, iwo anatsimikiza kuti zotsatirazo zinali zofanana ndi munthu amene akupeza ubongo kugwira ntchito kwa wina yemwe anali wamng'ono wa zaka zisanu ndi ziwiri. Zonsezi, zomwe zimagwirizanitsa, komanso zomwe zili pamndandanda wa zigawozo, zinali zabwino kwambiri mwa ophunzirawa.
Zigawo zaumwini zimaphatikizapo kukumbukira , kusinkhasinkha komanso kuzindikira mwamsanga.
Zakudya Zakudya Zogwirizana Zinagwirizanitsidwa ndi Mtengo Wochepa wa Alzheimer's
Phunziro lina linapangidwa ndi ochita kafukufuku omwewo omwe adafufuza pamwambapa. Cholinga chawo chinali kudziwa ngati chakudya cha MIND sichinangowonjezera kuchepa kwa chidziwitso komanso chinachepetsanso matenda a Alzheimer's.
Phunziroli, ochita kafukufuku amawonekeratu zakudya zitatu: zakudya za MIND, chakudya cha Mediterranean ndi DASH chakudya. Anayesa kuchuluka kwa kutsatira zakudyazo (ndiko kutanthauza kuti zakudyazo zinkatsatiridwa bwanji) ndikudziwitsanso kuti mmodzi mwa ophunzirawa adapanga matenda a Alzheimer.
Ochita kafukufukuwo adagwirizananso ndi zochitika zina za anthu omwe adagwirizanitsa ndi matenda a maganizo, kuphatikizapo kuchita masewera olimbitsa thupi , zaka, kugonana, chiwerengero cha maphunziro , kunenepa kwambiri, kutsika kwa thupi (BMI), ndi mbiri ya kuthamanga kwa magazi , kapena shuga . Izi zinachitidwa pofuna kuchepetsa mwayi kuti chimodzi mwa zinthu izi (osati chakudya) chinakhudza kwambiri zotsatira za kafukufuku.
Zotsatira za phunziroli zasonyeza kuti kudya kwakukulu kwa chakudya cha MIND kunachepetsa chiopsezo cha matenda a Alzheimer ndi 53 peresenti poyerekeza ndi omwe sanatsatire zakudya.
Koma nkhani zabwino zokhudzana ndi zakudya zokhudzana ndi zakudya ndizoti ngakhale ophunzira atangotsatira nthawi yina (yowerengedwa ndi olembawo ngati "kuumirira moyenera"), idakali yogwirizana ndi 35 peresenti yochepetsera matenda a Alzheimer's.
N'zochititsa chidwi kuti kudya zakudya za DASH komanso chakudya cha Mediterranean chinachepetsanso vuto la matenda a dementia, koma kugwirizanitsa bwino zakudya ziwirizi sikunachepetsere kwambiri chiwerengero cha matenda a Alzheimer's.
Alzheimer's Association International Conference Studies pa MIND Chakudya
Zomwe zinaperekedwa ku msonkhano wa 2017 Alzheimer's Association International zinaphatikizapo kafukufuku wochuluka wokhudza zakudya za MIND, komanso zakudya zina zomwe zakhudzana ndi thanzi labwino la ubongo.
Mu kafukufuku wina, kuperewera kwa 30 mpaka 35 peresenti poika chiopsezo chakumvetsetsa kunapezeka mwa anthu akuluakulu 6,000 omwe anatsata mwatsatanetsatane zakudya za Mediterranean ndi zakudya za MIND. Kutsatira mwatsatanetsatane MIND kapena chakudya cha Mediterranean chinagwirizanitsidwa ndi 18 peresenti yochepetsera chiopsezo chakumvetsetsa.
Phunziro lina lomwe linatchedwa Women's Health Initiative Memory Study la United States linaphatikizapo amayi oposa 7,000 omwe ali ndi zaka zoposa 71. Kugonjetsa kwawo ku chakudya chamagulu kunayesedwa kenaka n'kugawidwa monga adherent (4th quartile) mpaka ochepa (1st quartile) ). Poyerekeza ndi chigawo cha 1 choyamba, zigawo zina zitatuzo zimagwirizanitsidwa ndi chiopsezo chochepa cha chifuwa cha mkhalidwe . Izi zimalimbikitsanso lingaliro lakuti kusagwirizana kwathunthu ndi zakudya zathanzi sikuyenera kuti tipindule ndi ubongo wathu.
Phunziro lachitatu lomwe linaperekedwa pamsonkhanowo linapeza kuti zakudya zopanda thanzi zimagwirizanitsidwa ndi mphamvu yaing'ono ya ubongo . Vuto la ubongo lakhala likugwirizanitsidwa ndi thanzi ndi ntchito ya ubongo. Mu matenda a Alzheimer, ubongo wa ubongo umachepa kwambiri. Phunziroli silinali lodziwika bwino za zakudya zogwiritsira ntchito, koma m'malo mwake zinagogomezera kufunikira kwa zakudya zowonjezera pa ubongo wa ubongo.
N'chifukwa Chiyani Zakudya Zopatsa Thanzi Zimalimbikitsa Thanzi la Ubongo?
Kufufuza koyambirira kwapeza kale mgwirizano wamphamvu pakati pa thanzi la moyo ndi ubongo wa ubongo . Mwachidziwikire, zomwe zili zabwino kwa mtima nthawi zambiri zimakhala zabwino kwa ubongo. Mtima wathanzi umakhala ndi magazi okwanira omwe amakhudza ubongo. Chakudya chamagulu chikhoza kuganiziridwa monga "zabwino" kapena zigawo zothandiza kwambiri za zakudya za Mediterranean ndi zakudya za DASH, zomwe poyamba zimakhudza thanzi la mtima.
Chakudya chamagulu chimaphatikizapo zakudya zomwe zakhala zikugwirizana ndi ubongo wathanzi komanso kuchepetsa chiwopsezo cha matenda a maganizo. Mwachitsanzo, kafukufuku wina wasonyeza kuti ubongo umapindula ndi zipatso. Mofananamo, ochita kafukufuku ambiri asonyeza kuti kudya mtedza kungachepetse chiopsezo chathu chokhala ndi matenda a dementia. Kuwonjezera zakudya izi palimodzi, pamodzi ndi ena omwe asonyezedwa ndi sayansi kuti apindule ndi ubongo wathu, zikuwoneka ngati zomveka ngati cholinga chanu ndikuchita zomwe mungathe kuti muchepetse vuto lakumwalira kwaumtima komanso kukalamba msanga.
Zakudya zapezeka mu maphunziro ambiri monga chimodzi mwa "zingapo zowonongeka" za chiwopsezo cha m'mimba. Izi zikutanthauza kuti ngakhale pali zoopsa zambiri zomwe sitingazilamulire, monga mbiri ya banja, majini ndi zaka, chakudya chathu ndi chinthu chimodzi chomwe tingathe kuchilamulira. Kuchita zimenezi kwagwirizana ndi zotsatira zabwino, thupi komanso ubongo.
Kodi Zakudya Zakudya Zimasiyana Bwanji ndi Zakudya Zakudya Zam'madzi?
Zakudya ziwirizo ndi zofanana, zomwe sizosadabwitsa chifukwa chakudya cha Mediterranean ndi chimodzi mwa zakudya ziwiri zomwe zinagwirizanitsidwa kuti zikhale chakudya chamtundu.
Chakudya chamagulu chimaphatikizapo zipatso zokha kusiyana ndi mtundu waukulu wa zipatso mu zakudya za Mediterranean. Chakudya chamagulu chimathandizanso kwambiri masamba ndi ndiwo zamasamba zobiriwira masamba chifukwa kafukufuku anapeza madalitso angapo okhudzana ndi zakudya izi. Kugwiritsa ntchito nsomba kumaphatikizidwa mu zakudya za MIND koma sizing'ono kupitirira kuchuluka kwa malingaliro ku Mediterranean, ndipo mbatata sizinaphatikizidwe mu zakudya za MIND.
Kodi Zidya Zotani Zimasiyana ndi DASH Zakudya?
Chakudya cha DASH ndi zakudya zina zomwe zakudya za MIND zimayambira. Idalembedwa makamaka kuti ikhale ndi vuto lakuthamanga kwa magazi (kuthamanga kwa magazi). Chakudya cha DASH chimafanana ndi zakudya za Mediterranean chifukwa zimayitanitsa mavitamini ambiri kuposa zipatso zomwe zimadya. Amathandizanso kuti nyama ndi mkaka zikhale zowonjezereka kuposa momwe zakudya zilili. Mosiyana ndi zimenezi, zakudya za MIND zimalimbikitsa kudya mtedza wambiri kusiyana ndi chakudya cha DASH.
Mawu Ochokera
Popeza sitimakhala ndi chithandizo chothetsera matenda a maganizo pa nthawi ino, kufunafuna njira zochepetsera chiopsezo chathu chakhala chongolingalira kwa anthu ambiri kumalo osamalira thanzi, ngakhale ena akupitirizabe kufufuza njira zatsopano zothandizira. Kupeza malingaliro amalingaliro ngakhale osachepera-osakwanira kumamatira zakudya ZOPHUNZITSIRA ndi chitukuko cholimbikitsa pakufuna kwathu kwa thupi ndi ubongo wa ubongo.
> Zotsatira:
> Alzheimer's Association International Conference. 2017. Zizoloŵezi Zakudya Zakudya Zabwino Zingasunge Ntchito Yoganizira ndi Kuchepetsa Kuopsa kwa Dementia. https://www.alz.org/aaic/releases_2017/AAIC17-Mon-Diet-Release.asp
> Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Zakudya Zakudya Zogwirizana ndi Kufooka Kwambiri kwa Matenda a Alzheimer. Alzheimer's & Dementia: nyuzipepala ya Alzheimer's Association . 2015; 11 (9): 1007-1014. lembani: 10.1016 / j.jalz.2014.11.009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
> Morris MC, Tangney CC, Wang Y, et al. ZOTHANDIZA zakudya zimachepetsa kuchepa kwachinsinsi ndi ukalamba. Alzheimer's & Dementia: nyuzipepala ya Alzheimer's Association . 2015; 11 (9): 1015-1022. lembani: 10.1016 / j.jalz.2015.04.011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/