Phunzirani Zokuthandizani Zakudya Zakudya Zakudya Zabwino ndi Parkinson
Pamene tiphunzira zambiri za udindo wa zakudya m'thupi ndi matenda, kodi pali malingaliro aliwonse a zakudya omwe amagwira ntchito kwa omwe ali ndi matenda a Parkinson?
Zakudya, Zakudya Zakudya, ndi Matenda a Parkinson
M'mbuyomu, ankaganiziranso kuti chakudya chapadera sichinali chofunikira m'zaka zoyambirira za Parkinson's (PD) komanso kuti onse ankafunikira kudya zakudya zabwino komanso zabwino.
Pamene tiphunzira zambiri zokhudza njira zomwe ubongo zimagwira ndi matenda a Parkinson komanso momwe zakudya zina zimakhudzira, zimakhala zoonekeratu kuti kuyang'ana bwino zakudya zanu kungakhale bwino ngakhale atangoyamba kumene kupeza matenda.
Kafukufuku wasonyeza njira zina zodyera zingathandize kuchepetsa matenda anu, makamaka chifukwa chakuti chakudya cha matenda chikungoyang'aniridwa mwachidwi, mwina tikuphunzira zambiri muzaka zikubwerazi.
Idyani Zakudya Zoonjezera Zambiri Zoletsa Antioxidant
Kudya chakudya chokhala ndi antioxidant foods ndi sitepe yoyamba. Antioxidants ndi mankhwala omwe amawombera ndi kudya-omwe amatchedwa ' zowonongeka kwaulere ' - mamolekyulu ambiri omwe amazungulira minofu yanu ndi kuwononga ziphuphuzo. Zosintha zamagulu zamasamba zimagwirizana kwambiri ndi maselo omwe amabweretsa dopamine. Kotero, kuchuluka kwa antioxidants mu dongosolo lanu (mwa kulingalira, ndithudi), kuchepetsa chiwerengero cha kuzungulira zida zowonjezera.
Zopeka, izo ziyenera kuchepetsa mlingo wa imfa ya dopamine pakapita nthawi.
Zofukufuku zatsimikizira tsopano kuti mphamvu za mapulophenols zimatha kupatsa zipatso ndi ndiwo zamasamba kuti achepetse imfa ya maselo a mitsempha mu ubongo.
Nanga ndi zakudya ziti zomwe zili ndi antioxidants ambiri?
- Zipatso ndi ndiwo zamasamba - M'malo mwa chipatso chimodzi kapena masamba ena, ndibwino kudya zakudya zosiyanasiyana monga zakudya izi zili ndi phytonutrients zosiyana malinga ndi mtundu wawo. Anthu ena odwala zakudya zamakono amatchula izi monga kupeza utawaleza wa mitundu. Zitsanzo ndi masamba a masamba obiriwira (monga sipinachi), broccoli, tomato, kaloti, adyo, nyemba zakufiira, nyemba za pinto, blueberries, cranberries, strawberries, plums ndi maapulo.
- Tea - Ngakhale tiyi wakuda ukhoza kukhala wabwino, tiyi wobiriwira ndi tei woyera ndi gwero lalikulu la antioxidants. Ngakhale tiyi wobiriwira ndiwopereka mankhwala abwino kwambiri, onetsetsani kuti mumaphunzira bwino kuyamwa tiyi bwino kapena zotsatira zake zingatheke. Komanso kumbukirani kuti kuwonjezera zonona, kapena mankhwala aliwonse a mkaka akhoza kuchepetsa kwambiri antioxidants mwa kuwagwira. Ngati mukufuna kusintha mavitaminiwa, onjezerani kukhudzana ndi mandimu, zomwe zimathandiza kuti thupi lanu likhale ndi tiyi wobiriwira.
- Coffee - Inde, nthawi zina khofi ikhoza kuphatikizidwa mu mndandanda wa zakudya zomwe zili zabwino kwa inu!
- Vinyo wofiira ali ndi antioxidants (kumbukirani malangizo awa kuti muzimwa mowa mopitirira muyeso ndi kusiya kumwa mowa ngati muli ndi vuto la kuledzera kapena kuvutika kulamulira chakudya chanu.) Anthu ambiri amadabwa kumva kuti mphesa yofiira imakhala ndi resveratrol komanso, Ndikofunikira.
- Madzi amdima ngati makangaza ndi juga labuluu ali ndi mankhwala ophera antioxidants.
Pezani Omega-3s mu Zakudya Zanu
Omega-3-fatty acids ndi zakudya zofunika kwambiri m'thupi mwathu kuti mukhale ndi zowonjezera zokwanira. Nsomba zamatchire monga mackerel, dzimba, herring, sardines, albacore tuna ndi salimoni zili ndi mitundu iwiri ya omega-3 fatty acids, eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).
Pamene tikungophunzira za momwe omega-3-fatty acids angakhudzire anthu okhala ndi matenda a Parkinson, zikuwoneka kuti zakudyazi zimakhala ndi njira zothandizira anthu kuti azikhala ndi matendawa. Kwa anthu, kuchuluka kwa DHA kungachepetse kuchepa kwa chidziwitso chokhudzana ndi matenda angapo opatsirana.
Kudya nsomba kawiri pa mlungu kumalimbikitsa kuti mukhale ndi thanzi labwino. Ngati simukudya nsomba, ganizirani kutenga mafuta a nsomba kapena kuwona malo omera a omega-3-fatty acids.
Mavitamini ena kuti aganizirepo
Mlingo wokwanira wa calcium, magnesium, ndi vitamini D ndi K zimathandiza kulimbitsa khungu ndi fupa.
Mukhoza kupeza zakudya zamakono monga mkaka ndi mkaka.
Kodi Mukusowa Zakudya Zina?
Ngakhale zili bwino kuti mupeze vitamini ndi tizilombo toyambitsa matenda kudzera mu zakudya, zingakhale zovuta kupeza vitamini D okwanira mu zakudya zanu. Zofufuza zimatiuza kuti mavitamini O okwanira D amathandiza pa chilichonse kuchokera ku matenda a Parkinson kupita kuchipatala.
Kawirikawiri, timalandira vitamini D yambiri kuchokera ku dzuwa, koma pokhapokha ngati titagwiritsidwa ntchito popanga dzuwa ndi ntchito zapakhomo, tawonanso kuti anthu ambiri ali ndi magulu omwe amawoneka kuti ndi otsika kwambiri.
Anthu ambiri amafunika kuthandizira mavitamini D3 kuti athe kupeza zambiri, koma izi n'zosavuta kudziwa. Kuyesera magazi kosavuta kungakuuzeni ngati muli osakwanira kapena kumapeto kwa "zabwino zambiri". Funsani dokotala wanu kuti awone msinkhu wanu. Zimaganizidwa kuti kuchepa kwa dzuwa ndi dzuwa, zomwe zimapangitsa kuti mavitamini D adziwe pang'ono, zimakhudzidwa ndi chiopsezo cha matenda a Parkinson, makamaka kwa achinyamata.
Momwe mungapezere Zakudya Zakudya Zowonjezera Mu Zakudya Zanu
Nazi malingaliro a kudya zakudya zathanzi kumagwiritsa ntchito zakudya zam'mwamba m'maganizo:
- Mabala a Blueberries, a tchire ndi a mabulosi akuda amatha kusungunuka ku valasi yogurt kuti adye chakudya chokoma. Kapena aziphatikiza ndi yogurt ndi ayezi kuti apange smoothie. Zipatso zodzala ndizitsulo zotchedwa smoothies zingathandizenso kuteteza kudzimbidwa ndi mankhwala ena a PD.
- Onjezerani sipinachi ku mazira otsekemera ndi mbale zina. Onetsetsani kotsotsoka, sipinachi yatsopano yoponyedwa mu mafuta mu saladi kapena mu mpunga wofiira wa steamed.
- Kaloti amanyamula ndi antioxidant yotchedwa beta-carotene. Zakudya zophika, zowonongeka kapena zowonongeka zimamasula antioxidants kapena mwanjira ina zimapangitsa kuti zikhale zosavuta kuzidya. Zophika zophika nthawi zambiri zimakhala zovuta. (Dziwani kuti muyenera kupeza beta-carotene kuchokera ku zakudya zanu osati zakudya zina. Ndipotu, ngakhale kuti beta-carotene yapamwamba imateteza khansa ya m'mapapo, mavitamini a beta-carotene amathandizidwa ndi chiopsezo chachikulu.)
- Vitamini E ndiyamphamvu kwambiri antioxidant ndipo imapezeka mu mtedza wina komanso mu mbewu zonse. Ngakhale kuti kafukufuku wa vitamini E wotsutsa-PD wathandizira chabe, vitamini E ayenera kukhala gawo la zakudya zanu. Ikani zipatso zonse, monga mpunga wofiira, quinoa kapena bulgur tirigu. Kwa zosiyanasiyana, onetsani zoumba kapena cranberries, parsley yokonzedwa kapena sipinachi, ndi mafuta.
Zotsatira:
Ataie, A., Shadifar, M., ndi R. Ataee. Mankhwala opangidwa ndi Polyphenolic Antioxidants ndi Neuronal. Cholinga chachipatala chachikulu . 2016. 7 (2): 81-90.
Barros, A., Crispim, R., Uchoa, J. et al. Zotsatira za Omega-3 Fatty Acids Supplementation mu Hemiparkinsonism Yopangidwa ndi 6-Hydroxydopamine mu makoswe. Pachipatala chachikulu Pharmacology ndi Toxicology . 2016 Nov 24. (Epub patsogolo pa kusindikiza).
Kravietz, A., Kab, S., Wald, L. et al. Mgwirizano wa Mafilimu a UV ndi Kudwala kwa Parkinson Matenda: Kuphunzira Padziko Lonse ku French Ecologic. Kafukufuku Wachilengedwe . 2016. 154: 50-56.
Winer, WJ, Shulman, LM ndi Lang, AE (2013). Matenda a Parkinsons, Kusindikiza Chachitatu, Buku Lopatulika kwa odwala ndi mabanja. Buku la Johns Hopkins Press, Baltimore.
Zhang, Y., Chen, J., Qiu, J. et al. Zofuna za Nsomba ndi Mafuta a Polyunsaturated Acids ndi Zowonongeka Zowonongeka Zowonongeka: Mphungu-Kuyankha Meta-Kufufuza kwa Maphunziro 21 A Otsogolera. American Journal of Clinical Nutrition . 2016. 103 (2): 330-40.