Zakudya za MIND ndi zakudya zabwino kwambiri zoteteza ubongo wanu ku ukalamba.

Tonsefe timaopa pang'ono kuiwala zinthu tikamakalamba, sichoncho? Nthawi zina timaganiza kuti, "O, kodi ndidwala matenda a Alzheimer?" Koma kodi mukudziwa kuti zakudya zomwe timadya zimatha kulamulira ukalamba wa ubongo wathu ndikutiteteza ku matenda otere? Lero, tikambirana za chakudya chapamwamba chomwe chimayang'anira thanzi la ubongo ndipo chatsimikiziridwa ndi kafukufuku. Chimatchedwa MIND Diet.

Kodi Zakudya za MIND ndi chiyani? Zimagwira ntchito bwanji?

Mwachidule, dzina lakuti MIND ndi chidule cha 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. Ngakhale dzinali lingamveke lovuta, nkhaniyi ndi yosavuta. Iyi ndi ndondomeko ya zakudya yomwe imaphatikiza zakudya zabwino kwambiri za DASH, zomwe zimathandiza kuwongolera kuthamanga kwa magazi , ndi zakudya za ku Mediterranean, zomwe ndi zabwino kwambiri pamtima, ndipo ndi zabwino kwambiri pa ubongo. Cholinga chachikulu cha zakudya izi si kuchepetsa thupi, koma kusunga ubongo wathu wathanzi komanso wachinyamata. Izi zikutanthauza kuti, kuchepetsa kuwonongeka kwa maselo a ubongo komwe kumachitika ndi ukalamba (neurodegenerative delay). Mu njira iyi, tikulimbikitsidwa kudya zakudya zambiri zochokera ku zomera momwe tingathere, zomwe ndi ndiwo zamasamba, zipatso, nyemba, tirigu, ndi mtedza. Timauzidwanso kuti tichepetse zakudya zokhala ndi mafuta ambiri a nyama (mafuta okhuta) ndi zakudya zokhala ndi shuga wowonjezera momwe tingathere. Iyi ndi zakudya zosinthasintha kwambiri. Simuyenera kuwerengera ma calories pazinthu zonse. Ndikokwanira kudziwa zomwe zili zabwino komanso zomwe ziyenera kuchepetsedwa.

Tiyeni tiwone zakudya zomwe tidye komanso zakudya zomwe tichepetse.

Zakudya za MIND zimalangiza makamaka kudya magulu 10 a zakudya ndikuchepetsa magulu 5 a zakudya. Tiyeni tiwone izi momveka bwino patebulo.

Kodi ubwino weniweni wa Zakudya za MIND ndi wotani?

Zakudya zomwe zimalimbikitsidwa muzakudya izi zili ngati chuma chambiri cha michere yofunika kwambiri muubongo. Zili ndi ulusi wambiri ndipo zili ndi michere yambiri yomwe imakhudza mwachindunji thanzi la ubongo. Mwachitsanzo:

• Vitamini E
• Folate
• Mafuta a Omega - 3
• Ma Carotenoid
• Flavonoids

Zakudya zonsezi zimathandiza kuteteza maselo a muubongo ndikuwongolera magwiridwe antchito a ubongo. Kafukufuku wasonyeza kuti MIND Diet ingathandize thanzi la ubongo ndikuchepetsa chiopsezo cha matenda okhudzana ndi kukumbukira omwe amabwera ndi ukalamba, monga matenda a Alzheimer's ndi dementia . Mu kafukufuku wina waukulu wa akuluakulu pafupifupi 1,300, omwe ankatsatira kwambiri MIND Diet anali ndi chiopsezo chotsika ndi 53% chotenga matenda a Alzheimer's. Ndipo ngakhale omwe ankatsatira pang'ono zakudyazo anali ndi chiopsezo chotsika ndi 35%. Zimenezi zikusonyeza mphamvu zake.

Ndiye, kodi ndiyeneranso kutsatira MIND Diet iyi?

Kaya wina m'banja mwanu ali ndi vuto la Alzheimer's kapena vuto lina lokumbukira, MIND Diet ndi chakudya chabwino kwambiri chomwe aliyense angachitsatire. Chili ndi ubwino wambiri osati pa ubongo wokha, komanso pa mtima ndi thanzi la thupi lonse. N'zosavuta kutsatira. Chifukwa simuyenera kuganizira nthawi zonse za kuchuluka kwa ma calories mu chakudya chomwe mumadya. Chomwe muyenera kuchita ndikuzolowera kusankha zakudya zachilengedwe zomwe sizinakonzedwe (zakudya zabwino). Ngakhale mukudya kunja, sikovuta kusankha zakudya motsatira mfundo izi. Koma kumbukirani, musanayambe kudya zakudya zatsopano, makamaka ngati muli ndi matenda ena monga matenda a shuga kapena kuthamanga kwa magazi, ndi bwino kulankhula ndi dokotala wa banja lanu kapena dokotala amene mukumuchiza.Iye angakuuzeni ngati izi zikugwirizana ndi thanzi lanu ndikukupatsani malangizo omwe mukufunikira. Zakudya za MIND, thanzi la ubongo, matenda a Alzheimer, kukumbukira, kudya bwino, matenda amisala, thanzi la ubongo