Akwaa a ɛyɛ nwonwa sen biara wɔ yɛn nipadua mu ne amemene no. Susuw ho hwɛ, ɛkyerɛ nneɛma a ɛwɔ w’adwene mu ase fɛfɛɛfɛ kɔ nsɛmfua mu, ɛhwɛ kankyee biara so fi onion a wotwitwa so kosi mmirikatu so, ɛkora nkae a ɛyɛ fɛ fi mmofraase, eyi nyinaa yɛ w’amemene na ɛyɛ. Nanso mpɛn pii no yensusuw mfaso a ɛwɔ saa amemene yi so no ho pii, ɛnte saa? Nnipa pii fi ase susuw wɔn amemene akwahosan ho bere a wɔadi mfe 60-70, bere a wɔn nkae so tew nkakrankakra na wɔn werɛ fi no. Nanso nokwarem no, nneɛma pii wɔ hɔ a yebetumi ayɛ na ama yɛn amemene no atra apɔw fi yɛn mmofraase.
Sɛ koma no wɔ apɔwmuden a, amemene no nso wɔ apɔwmuden!
Ade a ɛho hia sen biara a wubetumi ayɛ na ama w’amemene ayɛ yiye ne sɛ wobɛhwɛ wo koma ne ntini akwahosan so. Ɛho hia sɛ wo ne wo duruyɛfo kasa fa eyi ho daa na wunya afotu. Sɛ yɛbɛka no tiawa a, sɛ mogya fa yɛn koma ne yɛn mogya ntini mu yiye a, yɛn amemene no nso benya mogya pa.
Susuw ho hwɛ, amemene mu nkwammoaa nya aduannuru ne mframa pa a wohia fi mogya no mu. Enti tebea horow te sɛ mogya mmoroso, srade a ɛdɔɔso, sigaretnom, ne asikreyare betumi asiw mogya a ɛkɔ amemene no mu kwan. Eyi betumi asɛe amemene mu nkwammoaa na ama asiane a ɛwɔ hɔ sɛ obi benya ntini mu nyarewa a ɛma obi nyin no ayɛ kɛse.
Ɛtɔ mmere bi a, srade a ɛwɔ mogya ntini no afasu mu na ɛyɛ den. Wɔfrɛ eyi wɔ aduruyɛ mu sɛ ` atherosclerosis` . Sɛ ɛba saa a, mogya ntini no yɛ teateaa na entumi mfa mogya a ɛdɔɔso nkɔ amemene no mu. Sɛ tebea yi mu yɛ den a, mogya a ɛbɛtɔ wɔ mogya ntini bi mu, na atwa mogya a ɛkɔ amemene no fã bi no mu koraa. Wɔfrɛ eyi `ischemic stroke` . Eyi betumi asɛe amemene no bere tiaa bi anaa daa.
Sɛ wobɔ bra pa na woyɛ nnam a, ebetumi aboa wo ma woakwati ɔhaw ahorow yi pii. Nhwehwɛmu kɛse bi a wɔyɛe wɔ Sweden daa no adi sɛ mmea a wodi nnuan a ahoɔden wom, wɔteɛteɛ wɔn apɔw mu daa , wɔnnom sigaret, wɔtew nsa a wɔnom so, na wɔma wɔn nipadua mu duru (BMI) nnu 25 no, asiane a ɛwɔ hɔ sɛ wobenya akisikuru no sua koraa sen wɔn a wɔnnom no.
Dae pa ho hia ma amemene no.
Ade foforo a ɛbɛma w’amemene ayɛ adwuma yiye ne sɛ wobɛda yiye anadwo nnɔnhwerew 7-9. Dae ne ɔkwan a eye sen biara a wobɛfa so asan de amemene no asi hɔ, asa no yare, na woasan anya adwene mu akwahosan.
Nnansa yi nhwehwɛmu ada no adi sɛ sɛ yɛda a, yeyi awuduru te sɛ `beta-amyloids` a ɛboaboa ano wɔ amemene no mu no fi hɔ. Saa awuduru yi na ɛde `Alzheimer`s` bane adwenemhaw afoforo. Enti afei ebia woate sɛnea ɛho hia sɛ woda yiye anadwo no ase.
Akwan a ɛnyɛ den bi a ɛbɛboa wo ma woada yiye ni.
| Nea Ɛsɛ sɛ Woyɛ | Mfaso a ɛwɔ so ma Amemene no |
|---|---|
| Twe wo ho fi dijitaal mfiri ahorow ho. Fa yɛ wo su sɛ wobɛda bere koro mu da biara. Dum screens nyinaa te sɛ wo fon, TV, ne kɔmputa simma 30-60 ansa na woada. | Hann bruu a efi screen ahorow mu no siw nkwaadɔm a ɛma obi da no kwan. Saa su yi ma amemene no nya hokwan gye n’ahome na esiesie ne ho ma nna. |
| Kyerɛw nea ɛwɔ w’adwene mu. Kyerɛw dadwen a ɛwɔ wo tirim ne nnwuma a ɛsɛ sɛ woyɛ ɔkyena no gu krataa ketewa bi so. | Yɛn adwene dwen nneɛma ho bere nyinaa na ɛde dadwen ba. Sɛ yɛkyerɛw saa nneɛma no to hɔ a, amemene no nya sɛnkyerɛnne bi a ɛka sɛ, ‘Ɛho nhia sɛ mehaw me ho wɔ eyi ho mprempren.’ Ɛno ma adwene no dwo na ɛma ɛyɛ mmerɛw sɛ ɔbɛda. |
| Dwendwene ho simma 5-10. Hwɛ sɛnea wo home kɔ soro ne fam kɛkɛ. Ma w’adwene dwo. | Adwendwene ma dadwen, adwenemhaw, ne ɔfe a ɛwɔ amemene no mu no so tew. Ɛboa ma woda yiye nso na ɛma wutumi de w’adwene si biribi so kɛse. |
Apɔw-mu-teɛteɛ ne sika a eye sen biara a wɔde bɛto amemene no mu
Biribi te sɛ simma 30 a wobɛnantew da biara, asaw adesua a wobɛkɔ, anaa asuguare bɛma wo nipadua no anya apɔwmuden na ama w’adwene mu akwahosan atu mpɔn.
Apɔw-mu-teɛteɛ ma mogya a ɛkɔ amemene no mu no yɛ kɛse . Nhwehwɛmu ahorow nso ada no adi sɛ apɔw -mu-teɛteɛ betumi ama hippocampus , amemene no fã bi a ɛma wɔkae ade no kɛse yɛ kɛse. Saa beae yi so tew fi awosu mu bere a yɛrenyin no.
Nhwehwɛmu foforo bi a efi Italy ada no adi sɛ apɔw-mu-teɛteɛ a wɔde soa mu duru ho hia na ama amemene no ayɛ adwuma yiye. Sɛ yɛyɛ eyi a, yɛn amemene no nya nsɛnkyerɛnne ma ɛyɛ nkwammoaa foforo a ɛte apɔw.
Nnuan ne anonne a ɛfata amemene
Sɛnea ɛbɛyɛ a w’amemene no bɛkɔ so ayɛ yiye wɔ w’asetra nyinaa mu no, ɛsɛ sɛ wudi aduan a omega-3 srade acid pii wom , srade a ɛdɔɔso pii wom, na nhabannuru a ɛyɛ ahabammono (te sɛ akutu ne kale), ne aburow a wɔayam pii wom akyi.
Dɛn ne aduan pa yi ma amemene no?
- Mpataa : Mpataa a srade wom te sɛ salmon, mackerel, ne sardines.
- Nnuaba ne nhabannuru: titiriw nnuaba ne nhaban momono.
- Nnuadewa: Atoko, akutu, almond, ne nea ɛkeka ho.
- Ngodua ngo , avocado
- To nam kɔkɔɔ ano hye.
Yɛsan frɛ saa aduan yi `Mediterranea aduan` . Wɔada no adi sɛ wɔn a wodi `MIND aduan` (Mediterranea ne DASH aduan a wɔaka abom), a wɔayɛ no pɔtee sɛ ɛbɛma amemene akwahosan anya nkɔso akyi no, asiane a ɛwɔ hɔ sɛ wobenya `Alzheimer`s` yare no so tew.
Ade foforo a ɛyɛ dɛ a wode ka w'aduan ho ne chocolate tuntum . Wɔahu sɛ flavanols a ɛwɔ kokoo mu no ma nkae ne amemene no dwumadi tu mpɔn.
Afei nso, hwɛ yiye wɔ kɔfe dodow a wonom da biara no ho. Kɔfe betumi ama w’adwene atu mpɔn sɛ wonom dodow a ɛfata a. Nanso, kɔfe bɛboro nkuruwa abien a wobɛnom no betumi anya nkɛntɛnso bɔne na asɛe wo nna anadwo. Ɛyɛ papa sɛ wobɛnom kɔfe kuruwa biako anaa abien anɔpa na woadan akɔ anonne a caffeine nnim so wɔ awia nnɔn abien akyi.
Mma wo nko, kɔka wo nnamfo ho.
Sɛ́ anka wobɛhwɛ TV na woakɔ Facebook nkutoo so no, gye bere pii sɛnea wubetumi ne wo nnamfo. Dɛn nti na ɛte saa? Sɛ wo ne w’adamfo bi kasa a, wutie nea wɔka, wususuw mmuae bi ho, na wosan kasa... Eyi nyinaa ma mogya di akɔneaba kɔ amemene no afã horow prɛko pɛ. Ɛno kyerɛ sɛ fekubɔ nso yɛ apɔw-mu-teɛteɛ pa ma amemene no.
Afei nso, sɛ wo ne wo nnamfo wɔ hɔ a, ɛnyɛ den koraa sɛ worenhyia tebea horow te sɛ adwenemhaw. Adwenemhaw yɛ biribi a ɛka amemene no dwumadi tẽẽ. Sɛ obi rehu amane wɔ adwenemhaw anaa dadwen ho a, n’amemene no nni adagyew bere nyinaa sɛ obesusuw nneɛma a ɛho nhia ho, enti ontumi mfa n’adwene nsi biribi foforo a obesua so 100%.
Twa w’amemene no mpoa, sua nneɛma foforo
Nneɛma foforo a wubesua wɔ w’asetra nyinaa mu no yɛ ɔkwan pa foforo a wobɛfa so ama w’amemene ayɛ yiye. Sɛ́ ɛyɛ aduan foforo a wubesua, sankubɔ a wubesua, anaasɛ kurow bi a wonkɔɔ hɔ da mu a wobɛkɔ no.
Sɛ wusua biribi foforo a, nkitahodi foforo (neural circuits) ba amemene no mu nkwammoaa ntam, te sɛ akwan foforo. Bere a saa "akwan" yi nyin no, amemene no nya "backup system" bi. Afei, amemene no ntumi nnya ntini mu nyarewa a ɛba bere a obi nyin no.
Kae sɛ, wiase ankasa mu ahokokwaw a wubesua no ye ma w'amemene sen sɛ wobɛbɔ "amemene mu agodie. " Nanso sɛ wusua ahokokwaw bi a ɛwɔ hɔ ankasa a, ɛbɛyɛ nea mfaso wɔ so wɔ da biara da asetra mu nso.
Nkrasɛm a Wɔde Kɔ Fie
- Hwɛ wo koma akwahosan so bere nyinaa. Kɔ wo duruyɛfo nkyɛn na ɔnhwɛ wo mogya mmoroso ne srade dodow so.
- Nya nnɔnhwerew 7-9 nna pa a emu dɔ anadwo biara.
- Apɔw-mu-teɛteɛ da biara da. Apɔw-mu-teɛteɛ a ɛma wo nan te nka sɛ emu yɛ duru te sɛ nantew ne mmirikatu ye ma amemene no yiye.
- Di aduan a mpataa, nhabannuru a ɛyɛ ahabammono, nnuaba, ne nnuaba pii wom. To nam kɔkɔɔ ne nnuan a wɔayɛ ho adwuma ano hye.
- Yi ankonamyɛ fi hɔ na nya bere ne wo nnamfo. Ɛyɛ ade pa a ɛkanyan amemene no.
- Mma wonyɛ ɔkwasea, sua biribi foforo bere nyinaa. Ebetumi ayɛ kasa foforo, sanku a wɔde bɔ nnwom, anaa aduannoa foforo. Twa w’amemene no mpoa bere nyinaa.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho