Kya bulijjo okwerabira ebintu nga bwe tukaddiwa. Naye oluusi okwerabira kuno kuyinza okuba akabonero k’obulwadde obw’amaanyi, gamba ng’okubulwa amagezi. Naddala singa omuntu mu maka go abadde n'obulwadde buno, kyabulijjo okweraliikirira nti, "Nange nja kubufuna?" Naye okunoonyereza okusembyeyo kulaga nti waliwo omuze omulungi oguyinza okukendeeza ku bulabe obuva mu buzaale bwaffe. Era ekyo kwe kukuuma omubiri omulamu obulungi .
Fitness kye ki?
Mu ngeri ennyangu, fitness si kukola dduyiro yekka. Twogera nnyo ku bulamu bw’omutima n’okussa (CRF) . Y’engeri omutima gwaffe, amawuggwe n’ebinywa gye bikolagana obulungi okutuusa omukka gwa oxygen mu binywa byaffe nga twenyigira mu mirimu egy’omubiri egy’olubeerera, gamba ng’okutambula amangu, okudduka oba obugaali. Omutindo gwa CRF omulungi kitegeeza nti omutima gwo guli mu bulamu bulungi.
Okunoonyereza okwakakolebwa kwazuula nti okukuuma emiwendo gya CRF emirungi kiyinza okukendeeza ku bulabe okutwalira awamu obw’okulwala obulwadde bw’okusannyalala ebitundu nga 40% .
Ekyewuunyisa ku kino kiri nti ne bwe kiba nti omuntu mu maka go alina obulwadde buno era ng’obuzaale oli mu bulabe obw’amaanyi, okukuuma omutindo gw’omubiri ogw’amaanyi kiyinza okukendeeza ku bulabe obwo ebitundu 35% .
Mazima gano mawulire ga ssuubi eri abantu bangi, kubanga wadde nga tetusobola kukyusa buzaale bwaffe, tusobola okukyusa obulamu bwaffe n’emize gyaffe.
Obulabe bukendeera nga weeyongera okukola dduyiro?
Yee, ekyo kyennyini kye kibaawo. Okunoonyereza kuno kwazuula nti waliwo enkolagana ey’ennyiriri wakati w’okubeera omulamu obulungi mu mubiri n’akabi k’okubulwa amagezi. Kwe kugamba, gy’okoma okubeera omulamu obulungi, emikisa gy’okulwala obulwadde bw’okubulwa amagezi gye gikoma okukendeera . Kiringa ddoozi y'eddagala. Nga ddoozi bw’egenda etereera ng’oyongera ku ddoozi, gy’okoma okukola dduyiro n’okwongera ku fitness yo, obwongo bwo gye bukoma okufuna obukuumi.
Kino kunoonyereza kunene nnyo okwakolebwa mu bbanga lya myaka 12, nga bakozesa abantu abasoba mu 61,000 abali wakati w’emyaka 37 ne 70. Omutindo gwabwe ogwa fitness gwapimibwa nga bakeberebwa okumala eddakiika 6 ku ddigi ey’okukola dduyiro. Era bakebereddwa okulaba oba balina akabi akali mu buzaale. Ebikulu bino byatuukibwako nga twekenneenya ebikwata ku biwandiiko bino.
Obulabe bw’obuzaale n’engeri y’obulamu
Singa maama, taata oba muganda waffe yalina embeera y’okubulwa amagezi ng’obulwadde bwa Alzheimer, naffe tuli mu bulabe bwa maanyi nnyo obw’okufuna obulwadde buno. Ensonga lwaki kino kikoleddwa ye genetics. Bannasayansi balina enkola ekwata obuzaale obuwerako wamu ne babala akabi k’obuzaale okutwalira awamu ak’okulwala obulwadde bw’okusannyalala. Kiyitibwa ``Polygenic risk score''. Era, puloteyina ``(APOE4)'' etwalibwa ng'akabonero ak'amaanyi ak'obuzaale ak'obulwadde bwa Alzheimer.
Naye eky’okuyiga ekisinga obukulu okunoonyereza kuno kye kutuyigiriza kiri nti ne bwe kiba nti akabi k’obuzaale bwo kali waggulu kwenkana wa, si kusalawo kwa nkomerero . Osobola okukendeeza n’akabi ako ak’obuzaale ng’okwata obulamu obutuufu naddala ng’okuuma omubiri omulungi.
Dduyiro yekka amala okuziyiza obulwadde bw’okubulwa amagezi?
Nedda.Dduyiro kye kimu ku by’okulwanyisa ebisinga amaanyi mu lutalo luno. Kigambibwa nti ebitundu nga 40% ku bulabe bw’okubulwa amagezi busobola okuziyizibwa. Ng’oggyeeko dduyiro, waliwo ebintu ebirala ebiwerako bye tulina okussaako essira.
| Engeri endala ez’okukendeeza ku bulabe bw’okulwala obulwadde bw’okusannyalala | |
|---|---|
| Okufuga puleesa | Puleesa esobola okwonoona emisuwa mu bwongo. |
| Okukuuma obuzito obulungi | Omugejjo gwongera obulabe bw’okulwala obulwadde bw’okubulwa amagezi. |
| Okufuga obulwadde bwa sukaali | Fuga obulwadde bwa sukaali ng’ofuna obujjanjabi obutuufu n’obulamu obulungi. |
| Okwewala okunywa sigala | Okunywa sigala kikendeeza ku musaayi ogugenda mu bwongo. |
| Otulo tumala | Obwongo buggyawo obutwa nga yeebase. |
| Okubeera n’abantu abakolagana n’abantu | Weewonye obwereere era omale ebiseera n’ab’omu maka gaabwe n’emikwano. |
| Obulamu bw’obwongo | Noonya obujjanjabi ku mbeera ng’okwennyamira. |
| Endya ey’enjawulo | Lya emmere eyamba obwongo ng’enva endiirwa, ebibala, n’ebyennyanja. |
Dduyiro mmeka we weetaaga?
Okutwalira awamu, abantu abakulu balagirwa okukola dduyiro ow’ekigero okumala eddakiika nga 150 buli wiiki. Ekyo kitegeeza nti dduyiro akuleetera omutima okulinnya katono n’okutuuyana katono. Okugeza, okutambula amangu oba okuwuga.
Naye abakugu bagamba nti bwe kiba kisoboka, okwenyigira mu dduyiro ow’amaanyi kisingako n’okubeera n’obulamu bw’obwongo. "Si kutambula mpola ne mukwano gwo, okwogera, naye bw'oba osobola, tandika okudduka amangu katono, ng'okola dduyiro ow'amaanyi, " bwe bawa amagezi.
Ekikulu: Bw’oba tomaze ebbanga nga tokola dduyiro mungi, totandika kukola dduyiro ow’amaanyi omulundi gumu. Lowooza ku myaka gyo n’obulamu bwo, era oyogere n’omusawo w’amaka go ku dduyiro ki akusaanira n’engeri gy’oyinza okutandika.
Emiwendo gyaffe egya CRF mu butonde gikendeera nga bwe tukaddiwa. Naye singa tukuuma omutindo omulungi ogw’okubeera omulamu obulungi okuva mu buto, okukendeera okwo kujja kubaawo mpola. Era okunoonyereza kulaga nti ne bwe kikendeera okuva ku mitendera egya waggulu, kiwa obwongo obukuumi obumu.
Obubaka Obutwala Awaka
- Okukuuma omubiri omulungi kiyinza okukendeeza ennyo ku bulabe bw’okulwala obulwadde bw’okubulwa amagezi.
- Ne bw’oba ng’oli mu bulabe bw’okulwala obulwadde bw’okusannyalala mu buzaale, dduyiro asobola okukendeeza ku bulabe obwo.
- Gy’okoma okukola dduyiro n’okuba ow’amaanyi, obwongo bwo gye bukoma okufuna obukuumi.
- Ng’oggyeeko okukola dduyiro, era kikulu nnyo okufuga puleesa, ssukaali, obuzito bw’omubiri, okwewala okunywa sigala, n’okulya emmere ennungi.
- Kikulu nnyo okwebuuza ku musawo nga tonnatandika nteekateeka yonna empya ey’okukola dduyiro naddala ng’olina embeera endala ez’obujjanjabi.
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