Kodi mukuda nkhawa pang'ono ndi kuiwala zinthu pamene mukukalamba? Nthawi zina timaganiza kuti ndi gawo lachibadwa la ukalamba. Koma kodi mukudziwa kuti zakudya zomwe timadya zingathandize kuteteza thanzi la ubongo wathu komanso kupewa matenda okhudzana ndi kukumbukira omwe amabwera ndi ukalamba? Inde, lero tikulankhula za zakudya zomwe zapangidwira thanzi la ubongo.
Kodi Zakudya za MIND ndi chiyani?
Mwachidule, MIND Diet ndi chakudya chothandiza ubongo. Chimayimira 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. Chabwino, musaope mawu akuluakulu awa. Amangotanthauza, "Kuphatikiza zakudya za Mediterranean ndi DASH zomwe zimathandiza kuchedwetsa kuwonongeka kwa maselo a ubongo chifukwa cha ukalamba ."
Izi ndi kuphatikiza kwa njira ziwiri zodyera zodziwika bwino komanso zopatsa thanzi.
1. Zakudya za ku Mediterranean
2. Zakudya za DASH (njira yochepetsera kuthamanga kwa magazi )
Zakudya za MIND ndi kuphatikiza kwa magulu a zakudya omwe amapezeka m'madyerero onsewa omwe ndi opindulitsa kwambiri ku ubongo. Cholinga chachikulu ndikupititsa patsogolo ntchito ya ubongo ndikuteteza ubongo ku matenda oopsa monga matenda a Alzheimer omwe amabwera chifukwa cha ukalamba.
Kodi zakudya zimenezi zimagwira ntchito bwanji?
Zakudya za MIND zimalimbikitsa kudya zakudya zochokera ku zomera zambiri momwe zingathere, kutanthauza ndiwo zamasamba, zipatso, ndi tirigu wonse . Koma ndikofunikira kudya zakudya zomwe sizikukonzedwa bwino , popanda kuwononga chilengedwe chake.
Komanso, mafuta a nyama (makamaka mafuta okhuta)Imalangizanso kuchepetsa zakudya zokhala ndi mafuta ambiri okhuta ndi shuga wowonjezera. Mosiyana ndi zakudya zambiri, imayang'ana kwambiri thanzi la ubongo osati kuchepetsa thupi .
Mu njira iyi, makamaka tikulankhula za magulu 10 a zakudya omwe tiyenera kudya ndi magulu 5 a zakudya omwe tiyenera kuchepetsa. Mwachitsanzo, muyenera kudya tirigu wonse, zipatso, ndi ndiwo zamasamba katatu tsiku lililonse. Muyenera kuwonjezera nyemba, nkhuku, ndi nsomba muzakudya zanu kamodzi kapena kawiri pa sabata. Mutha kudya mtedza ndi zipatso ngati chakudya chokoma masana. Ikunenanso kuti musankhe mafuta a azitona ngati mafuta omwe mumagwiritsa ntchito pophika.
Chofunika ndichakuti, simuyenera kusiya kudya nyama ndi mkaka. Koma muyenera kuchepetsa kudya. Ndibwino kuti muzidya zosakwana kanayi pa sabata.
Ndi zakudya ziti zomwe tiyenera kudya kwambiri?
Izi ndi zakudya zomwe muyenera kuwonjezera pa zakudya zanu malinga ndi MIND Diet. Zili ndi michere yofunika kwambiri pa thanzi la ubongo.
| Gulu la chakudya | Kuchuluka kovomerezeka |
|---|---|
| Ndiwo zamasamba zobiriwira (monga sipinachi, kale, masamba a collard, letesi) | Kudya kamodzi patsiku |
| Ndiwo zamasamba zina zonse | Zakudya ziwiri kapena kuposerapo patsiku |
| Zipatso (monga sitiroberi, mabuloberi) | Zakudya ziwiri pa sabata kapena kuposerapo |
| Mtedza(monga ma cashew, ma amondi, mtedza) | Zakudya 5 pa sabata kapena kuposerapo |
| Mafuta a Azitona | Mafuta ofunikira tsiku lililonse |
| Mbewu Zonse (monga mpunga wofiirira, oats, mapira, barele) | Zakudya zitatu kapena kuposerapo patsiku |
| Nsomba ndi nsomba zam'madzi (makamaka nsomba zamafuta monga salimoni, mackerel, sardines, ndi herring) | Kamodzi pa sabata kapena kuposerapo |
| Nyemba (monga nsawawa, nandolo, mphodza, nyemba zobiriwira) | Zakudya 4 pa sabata kapena kuposerapo |
| Nkhuku | Zakudya ziwiri pa sabata kapena kuposerapo |
| Vinyo | Galasi la vinyo patsiku (koma izi sizofunikira ndipo zitha kupewedwa) |
Ndi zakudya ziti zomwe tiyenera kuchepetsa kapena kusiya kudya?
Kuchepetsa zakudya zimenezi momwe mungathere ndikwabwino kwambiri pa thanzi la ubongo wanu.
| Zakudya zochepetsera |
|---|
| Batala ndi margarine(Osakwana supuni imodzi pa sabata) |
| Tchizi (zosakwana kamodzi pa sabata) |
| Nyama Yofiira (monga ng'ombe, nkhumba, nyama ya mbuzi - zosakwana magawo anayi pa sabata) |
| Zakudya zokazinga (makamaka chakudya chofulumira - zosakwana kamodzi pa sabata) |
| Makeke ndi maswiti (makeke otsekemera, mabisiketi, ma donati, ndi zina zotero - zosakwana magawo 5 pa sabata) |
Kodi ubwino wa izi ndi wotani?
Zakudya zomwe MIND Diet imalimbikitsa zili ndi ulusi wambiri komanso michere yambiri yofunika kwambiri pa thanzi la ubongo. Zina mwa izo ndi izi:
- Vitamini E
- Folate
- Mafuta a Omega-3
- Ma Carotenoid
- Flavonoids
Kafukufuku wapeza kuti kutsatira MIND Diet kungathandize thanzi la ubongo ndikuchepetsa chiopsezo cha matenda a Alzheimer's , dementia, ndi mavuto ena okhudzana ndi kukumbukira omwe amabwera chifukwa cha ukalamba.
Ndipotu, kafukufuku wina wasonyeza kuti kutsatira zakudya zabwino ngati izi kungachedwetse kukalamba kwa ubongo ndi zaka pafupifupi 7.5!
Mu kafukufuku wina wa akuluakulu 1,300, omwe ankatsatira MIND Diet anali ndi chiopsezo chotsika ndi 53% chotenga matenda a Alzheimer's. Ndipo ngakhale omwe ankatsatira zakudya zochepa anali ndi chiopsezo chotsika ndi 35% .
Kodi inenso ndiyenera kutsatira MIND Diet iyi?
Kaya wina m'banja mwanu ali ndi matenda monga a Alzheimer's kapena ayi, MIND Diet ndi njira yabwino komanso yodyera yopatsa thanzi yomwe aliyense angatsatire kuti asamalire thanzi la ubongo wawo.
Izi ndizosavuta kutsatira. Chifukwa mu izi simuyenera kuwerengera ma calories kapena kuchepetsa chakudya. Ndi nkhani yongozolowera kusankha zakudya zathanzi komanso zachilengedwe. Ngakhale mutakhala wokonda kudya, sikovuta kusankha chakudya motsatira mfundo izi .
Komabe, musanayambe kudya zakudya zapadera ngati izi, ndi bwino kulankhula ndi dokotala wa banja lanu ndikufunsani ngati zikugwirizana ndi thanzi lanu. Ngati muli ndi matenda ena, mungafunike kusintha zakudyazi. Chifukwa chake, ndibwino kuyamba kudya zakudya ngati izi motsatira malangizo a dokotala.
Uthenga Wopita Nawo Kunyumba
- Zakudya za MIND ndi kuphatikiza kwa mitundu iwiri ya zakudya, Mediterranean ndi DASH, zomwe cholinga chake ndi thanzi la ubongo.
- Ndikoyenera kudya zakudya zambiri zochokera ku zomera (masamba, zipatso, tirigu, mtedza) komanso kuchepetsa zakudya zokhala ndi mafuta ambiri a nyama ndi shuga.
- Kafukufuku wasonyeza kuti zakudya zimenezi zimachepetsa kwambiri chiopsezo cha matenda monga Alzheimer's ndi dementia.
- Uwu ndi moyo wathanzi womwe suwerengera ma calories ndipo ndi wosavuta kutsatira kwa nthawi yayitali.
- Musanayambe kudya zakudya zatsopano, ndikofunikira kulankhula ndi dokotala wanu kuti muwonetsetse kuti ndi zoyenera kwa inu.
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