⚡ Interactive Clinical Tool
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Kodi kafukufuku waposachedwapa akunena chiyani?
Posachedwapa, gulu la ofufuza ochokera ku yunivesite ya Harvard ku United States linachita kafukufuku waukulu kwambiri. Anayang'anira zambiri zaumoyo ndi zakudya za anthu oposa 92,000 kwa zaka 28. Pamapeto pa kafukufukuyu, adapeza chinthu chodabwitsa. Izi zikutanthauza kuti, omwe amadya magalamu 7 a mafuta a azitona patsiku (omwe ndi theka la supuni ya tiyi) anali ndi chiopsezo chotsika cha kufa ndi matenda amisala ndi 28% poyerekeza ndi omwe sanadye mafuta a azitona. Tangoganizani, theka la supuni ya tiyi ndi yochepa kwambiri. Kafukufukuyu akusonyeza kuti ngakhale pang'ono chotere kungakhale ndi ubwino wina kwa nthawi yayitali pa thanzi la ubongo wathu. Chinthu china chofunikira ndichakuti phindu ili silidalira momwe zakudya zanu zonse zilili zabwino. Izi zikutanthauza kuti ngakhale mutadya bwino, kuwonjezera mafuta pang'ono a azitona muzakudya zanu kungakhale ndi phindu ili.Mafuta a azitona m'malo mwa margarine ndi mayonesi?
Nthawi zambiri timadya ndi buledi, timapanga masangweji, timagwiritsa ntchito zinthu monga margarine, batala, mayonesi, ndi zina zotero, sichoncho? Kafukufukuyu wapeza chinthu china chothandiza kwambiri. Ndiko kuti, phindu losintha mafuta opangidwa mwaluso (mafuta okonzedwa) ndi mafuta a azitona, omwe ndi chinthu chachilengedwe. Malinga ndi ofufuza, ngati mudya mafuta ofanana a azitona m'malo mwa supuni imodzi ya margarine kapena mayonesi patsiku, mutha kuchepetsa chiopsezo cha imfa yokhudzana ndi matenda a dementia ndi 8% mpaka 14%. Izi ndi nkhani yaikulu, sichoncho? Chifukwa ichi ndi kusintha kochepa komwe tingawonjezere mosavuta pamoyo wathu watsiku ndi tsiku. Mutha kumvetsetsa izi momveka bwino kuchokera patebulo ili pansipa.| Chomwe mukuchisintha (supuni imodzi) | Chogwiritsa ntchito m'malo mwake (supuni ya tiyi) | Peresenti yomwe ingachepetse chiopsezo cha matenda a dementia |
|---|---|---|
| Margarine | Mafuta a Azitona | Ikhoza kuchepa ndi 8% - 14% . |
| Mayonesi | Mafuta a Azitona | Ikhoza kuchepa ndi 8% - 14% . |
| Mafuta ena a masamba kapena batala | Mafuta a Azitona | Palibe kusiyana kwakukulu komwe kunapezeka. |
Kodi izi zimachitika bwanji?
Tsopano mwina mukudabwa kuti, "Kodi mafuta a azitona amakhudza bwanji ubongo?" Ofufuza akulankhula za zifukwa ziwiri zomwe zingayambitse izi. 1. Mphamvu yachindunji pa ubongo: Zina mwa mankhwala amphamvu oletsa ma antioxidants omwe ali mu mafuta a azitona amatha kudutsa chotchinga cha magazi ndi ubongo chomwe chimateteza ubongo wathu ndikulowa mu ubongo. Mankhwalawa omwe amalowa mu ubongo mwanjira imeneyi angathandize mwachindunji kuteteza thanzi la maselo a ubongo pochepetsa kuwonongeka. 2. Mphamvu yosalunjika: Mfundo yachiwiri ndi yakuti mafuta a azitona ndi othandiza kwambiri pa thanzi lathu la mtima . Kukhala ndi mtima wathanzi komanso dongosolo loyera la mitsempha yamagazi kumatanthauza kuti ubongo umalandira mpweya ndi michere yomwe umafunikira popanda kusowa kulikonse. Mwanjira imeneyi, posunga thanzi labwino la mtima, mafuta a azitona mwanjira ina amathandiza kusunga thanzi labwino la ubongo.
✨ Muscle recovery
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Ngakhale kuti tikusangalala kwambiri kuona zotsatira za kafukufuku ngati uyu, ndikofunikira kwambiri kumvetsetsa izi mosamala. Pali zinthu zingapo zomwe tiyenera kuzidziwa pokambirana za kafukufukuyu.Chofunika kwambiri ndichakuti kafukufukuyu akusonyeza kuti pali 'kugwirizana' pakati pa kumwa mafuta a azitona ndi kuchepetsa chiopsezo cha matenda amisala. Sizikutsimikizira 100% kuti kuchepetsa chiopsezo 'kumachitika chifukwa cha mafuta a azitona' .Mwachidule, zikuoneka kuti pali kugwirizana pakati pa ziwirizi, koma sizinatsimikizidwebe kuti chimodzi chimayambitsa china. Chifukwa, pakhoza kukhala zinthu zina zomwe zimapangitsa izi. Tangoganizirani, munthu amene amagwiritsa ntchito mafuta a azitona nthawi zambiri amakhala munthu amene amasamala kwambiri za thanzi lake. Angatero:
- Mwina muyenera kudya zakudya zopatsa thanzi zokhala ndi ndiwo zamasamba ndi zipatso zambiri.
- Mwina mumachita masewera olimbitsa thupi nthawi zonse.
- Mwina sakusuta fodya kapena kumwa mowa wambiri .
Uthenga Wopita Nawo Kunyumba
- Kafukufuku watsopano akusonyeza kuti kudya mafuta a azitona pang'ono (pafupifupi theka la supuni ya tiyi) tsiku lililonse kumakhudzana ndi kuchepetsa chiopsezo cha imfa chifukwa cha matenda amisala.
- Kusintha mafuta opangidwa monga margarine ndi mayonesi ndi mafuta a azitona achilengedwe kungakhale chisankho chosavuta, chopatsa thanzi, komanso chabwino kwa inu.
- Mafuta a azitona si 'chipolopolo chamatsenga' kapena mankhwala otsimikizika 100% a matenda amisala. Zomwe zapezekazi zikadali zoyambirira.
- Njira yabwino kwambiri yosungira thanzi la ubongo ndikukhala ndi moyo wathanzi . Izi zikutanthauza kudya zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse , kupewa kusuta fodya , komanso kukhala ndi maganizo abwino.
- Ngati inu kapena wokondedwa wanu muli ndi kukayikira kapena mantha okhudza mavuto okumbukira kapena matenda amisala, munthu woyenera komanso woyenera kulankhula naye za vutoli ndi dokotala wanu .
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