Ese uhangayikishijwe no kubura kwibuka no kwibagirwa ibintu uko ugenda usaza? Hari igihe dutekereza ko ari ibintu bisanzwe mu gusaza. Ariko se wari uzi ko ibyo kurya dushobora kugufasha kurinda ubuzima bw'ubwonko bwacu ndetse no kwirinda indwara ziterwa no kwibuka zizanwa no gusaza? Nibyo, uyu munsi turimo kuvuga ku ndyo yagenewe ubuzima bw'ubwonko.
Indyo yo mu mutwe ni iki?
Mu magambo make, indyo ya MIND ni indyo ifasha ubwonko. Isobanura 'Mediterane-DASH Intervention for Neurodegenerative Delay'. Sawa, ntutinye aya magambo akomeye. Bisobanura gusa, "Uruvange rw'indyo ya Mediterane na DASH ifasha gutinza isenyuka ry'uturemangingo tw'ubwonko bitewe no gusaza ."
Uru ni uruvange rw'uburyo bubiri bwo kurya buzwi cyane kandi bufite ubuzima bwiza.
1. Indyo yo mu nyanja ya Mediterane
2. Indyo ya DASH (uburyo bwo kurya bufasha mu kugabanya umuvuduko ukabije w'amaraso )
Indyo y’UBWENGE ni uruvange rw’amatsinda y’ibiribwa aboneka muri izi ndyo zombi, bikaba ingirakamaro cyane ku bwonko. Intego nyamukuru ni ukunoza imikorere y’ubwonko no kurinda ubwonko indwara zikomeye nka Alzheimer 's disease zizanwa no gusaza.
Iyi ndyo ikora ite?
Indyo y’ibitekerezo idushishikariza kurya ibiryo byinshi bikomoka ku bimera, ni ukuvuga imboga, imbuto n’ibinyampeke byuzuye . Ariko ni ngombwa kurya ibiryo bidatunganyijwe cyane , bitabangamiye imiterere yabyo.
Nanone, ibinure by'inyamaswa (cyane cyane ibinure byuzuye)Itanga inama yo kugabanya ibiryo birimo ibinure byinshi n'isukari nyinshi. Bitandukanye n'indi gahunda nyinshi z'imirire, yibanda ku buzima bw'ubwonko aho kwibanda ku kugabanya ibiro .
Muri ubu buryo, tuvuga ahanini ku matsinda 10 y'ibiribwa tugomba kurya n'amatsinda 5 y'ibiribwa tugomba kugabanya. Urugero, ugomba kurya inshuro 3 z'ibinyampeke, imbuto n'imboga buri munsi. Ugomba kongeramo ibishyimbo, inkoko n'amafi mu mirire yawe rimwe cyangwa kabiri mu cyumweru. Ushobora kurya imbuto n'imbuto nk'ibyokurya ku manywa. Nanone ivuga ko ugomba guhitamo amavuta ya elayo nk'amavuta ukoresha mu guteka.
Icy'ingenzi ni uko, ntugomba guhagarika burundu kurya inyama n'amata. Ariko ugomba kugabanya ingano y'ibyo urya. Birakwiye kubirya munsi y'inshuro enye mu cyumweru.
Ni ibihe biribwa tugomba kurya cyane?
Ibi ni byo biribwa ugomba kongeramo byinshi mu mirire yawe nk'uko bivugwa mu ndyo ya MIND. Birimo intungamubiri z'ingenzi ku buzima bw'ubwonko.
| Icyiciro cy'ibiribwa | Ingano isabwa |
|---|---|
| Imboga z'icyatsi kibisi (urugero: epinari, kale, imboga zo mu bwoko bwa collard, salade) | Nibura ifunguro rimwe ku munsi |
| Izindi mboga zose | Amafunguro 2 cyangwa arenga ku munsi |
| Imbuto (urugero: sitroberi, blueberries) | Amafunguro 2 mu cyumweru cyangwa arenga |
| Imbuto(urugero: cashews, almonds, ubunyobwa) | Amafunguro 5 mu cyumweru cyangwa arenga |
| Amavuta ya Elayo | Buri munsi nk'ubwoko bw'ingenzi bw'amavuta |
| Ibinyampeke byuzuye (urugero: umuceri w'umukara, ingano, ubunyobwa, sayiri) | Amafunguro atatu cyangwa arenga ku munsi |
| Amafi n'ibikomoka ku nyanja (cyane cyane amafi afite amavuta nka salmon, mackerel, sardine, na herring) | Rimwe mu cyumweru cyangwa irenga |
| Ibishyimbo (urugero: ubunyobwa, amashaza, lentile, ibishyimbo bibisi) | Amafunguro 4 mu cyumweru cyangwa arenga |
| Inkoko | Amafunguro 2 mu cyumweru cyangwa arenga |
| Divayi | Ikirahure cya divayi ku munsi (ariko ibi si ngombwa kandi ushobora kubireka) |
Ni ibihe biribwa tugomba kugabanya cyangwa tukareka kurya?
Kugabanya ibi biribwa uko bishoboka kose ni byiza cyane ku buzima bw'ubwonko bwawe.
| Ibiribwa bigomba kugabanywa |
|---|
| Amavuta na margarine(Munsi y'ikiyiko kimwe mu cyumweru) |
| Foromaje (ikiri munsi ya rimwe mu cyumweru) |
| Inyama zitukura (urugero: inyama z'inka, ingurube, inyama z'ihene – munsi ya 4 ku cyumweru) |
| Ibiryo bikaranze (cyane cyane ibiryo byihuse - munsi ya rimwe mu cyumweru) |
| Amafunguro n'ibiryo biryoshye (keke z'isukari, ibisuguti, donuts, nibindi - munsi ya 5 ku cyumweru) |
Ni izihe nyungu z'ibi?
Ibiribwa byasabwe na MIND Diet bikungahaye kuri fibre n'intungamubiri nyinshi zikenewe ku buzima bw'ubwonko. Zimwe muri zo zirimo:
- Vitamine E
- Folate
- aside irike ya Omega-3
- Karotenoide
- Flavonoides
Ubushakashatsi bwagaragaje ko gukurikiza indyo ya MIND bishobora kunoza ubuzima bw'ubwonko no kugabanya ibyago byo kurwara indwara ya Alzheimer , dementia, n'ibindi bibazo bijyanye no kwibuka bijyana no gusaza.
Mu by’ukuri, hari ubushakashatsi bwagaragaje ko gukurikiza indyo yuzuye nk’iyi bishobora gutinza umuvuduko wo gusaza k’ubwonko ku myaka 7.5!
Mu bushakashatsi bumwe bwakorewe ku bantu bakuru 1.300, abakurikizaga indyo ya MIND gusa bari bafite ibyago bike byo kurwara indwara ya Alzheimer ku kigero cya 53% . Ndetse n'abakurikizaga indyo ku kigero gito bari bafite ibyago bike byo kugabanukaho 35% .
Ese nanjye nkwiye gukurikiza iyi Ndyo yo mu mutwe?
Yaba umuntu wo mu muryango wawe afite indwara nk'iya Alzheimer cyangwa adafite, indyo y'umutima ni uburyo bwiza kandi bufite akamaro umuntu wese ashobora gukurikiza kugira ngo yita ku buzima bw'ubwonko bwe.
Ibi kandi biroroshye cyane kubikurikiza. Kuko muri ibi ntugomba kubara karori cyangwa ngo ugabanyirize ibiryo. Ni ukumenyera guhitamo ibiryo bifite ubuzima bwiza kandi karemano. Nubwo waba ukunda ibiryo, ntabwo bigoye guhitamo ibiryo ukurikije aya mahame .
Ariko, mbere yo gutangira indyo yihariye nk'iyi, ni byiza kuvugana na muganga w'umuryango wawe umubaza niba ikwiranye n'uburwayi bwawe. Niba ufite izindi ndwara, ushobora gukenera guhindura iyi ndyo. Kubwibyo, ni byiza gutangira ikintu nk'iki ukurikije inama za muganga.
Ubutumwa bwo kujyana mu rugo
- Indyo y'ibitekerezo ni uruvange rw'imirire ibiri, iya Mediterane na DASH, igamije by'umwihariko ubuzima bw'ubwonko.
- Ni byiza kurya ibiryo byinshi bishingiye ku bimera (imboga, imbuto, ibinyampeke, imbuto z'ubunyobwa) no kugabanya ibiryo birimo ibinure byinshi n'isukari ku nyamaswa.
- Ubushakashatsi bwagaragaje ko iyi ndyo igabanya cyane ibyago byo kurwara indwara nka Alzheimer na dementia.
- Ubu ni ubuzima bwiza budashyiramo karori kandi biroroshye gukurikiza igihe kirekire.
- Mbere yo gutangira indyo nshya, ni ngombwa kuvugana na muganga wawe kugira ngo amenye neza ko ikubereye.
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