Twese tugira ubwoba bwo kwibagirwa no kwibagirwa ibintu uko dusaza, si byo se? Hari igihe twibaza tuti "Ese nzarwara indwara ya Alzheimer?" Ariko se wari uzi ko ibiryo turya bishobora kugenzura gusaza k'ubwonko bwacu no kuturinda indwara nk'izo? Uyu munsi, tugiye kuvuga ku biribwa by'inyongera bigamije ubuzima bw'ubwonko kandi byagaragajwe n'ubushakashatsi. Byitwa indyo y'ubwenge.
Indyo yo mu mutwe ni iki? Ikora ite?
Mu magambo make, izina MIND ni incamake ya 'Mediterane-DASH Intervention for Neurodegenerative Delay'. Nubwo izina rishobora kumvikana nk'irigoye, inkuru irasobanutse neza. Iyi ni gahunda y'imirire ihuza indyo nziza ya DASH, ifasha mu kugenzura
umuvuduko ukabije w'amaraso , n'indyo yo muri Mediterane, ikaba ari nziza cyane ku mutima, kandi ikaba ari nziza cyane ku bwonko. Intego nyamukuru y'iyi ndyo
si ukugabanya ibiro, ahubwo ni ugutuma ubwonko bwacu bukomeza kugira ubuzima bwiza kandi bukiri buto. Ni ukuvuga gutinda kwangirika kw'uturemangingo tw'ubwonko duhura n'ubusaza (neurodegenerative delay). Muri ubu buryo, turashishikarizwa kurya ibiryo byinshi bikomoka ku bimera, ni ukuvuga imboga, imbuto, ibinyamisogwe, ibinyampeke, n'imbuto z'ibinyampeke. Turasabwa kandi kugabanya ibiryo birimo ibinure byinshi by'inyamaswa (ibinure byuzuye) n'ibiribwa birimo isukari nyinshi uko bishoboka kose. Iyi ni indyo yoroshye cyane. Ntabwo ugomba kubara karori kuri buri kintu cyose. Birahagije kumenya icyiza n'igikwiye kugabanywa.
Tekereza nko gukora imyitozo ngororamubiri mu bwonko bwawe. Nk'uko dukora imyitozo ngororamubiri kugira ngo imibiri yacu igire ubuzima bwiza, dushobora no gukomeza kugira ubwonko bwacu ubuzima bwiza dukoresheje indyo yuzuye nk'iyi.
Reka turebe ibyo kurya n'ibyo kurya byo kugabanya.
Indyo y’ibitekerezo isaba cyane cyane kurya amatsinda 10 y’ibiribwa no kugabanya amatsinda 5 y’ibiribwa. Reka tubirebe neza mu mbonerahamwe.
| Ibyiciro 10 byo kurya byinshi | Ibyiciro 5 bigomba kugabanywa cyangwa guhagarikwa |
|---|
| Imboga z'icyatsi kibisi (nk'ibijumba, imboga zo mu bwoko bwa collard, kale) - nibura serivisi 6 mu cyumweru. | Amavuta na margarine - munsi y'ikiyiko kimwe ku munsi. (Koresha amavuta ya elayo ahubwo) |
| Izindi mboga zose - nibura igice kimwe ku munsi. | Foromaje - munsi ya rimwe mu cyumweru. |
| Imbuto (nk'inkeri, imboga zo mu bwoko bwa blueberries) - nibura serivisi 2 mu cyumweru. | Inyama zitukura (inyama z'inka, ingurube, inyama z'ihene) - munsi ya 3 ku cyumweru. |
| Imbuto (ibishyimbo, cashews, amande) - nibura serivisi 5 mu cyumweru. | Ibiryo bikaranze - Bitarenze rimwe mu cyumweru (cyane cyane ibiryo byihuse) |
| Amavuta ya Elayo - Koresha nk'amavuta yawe y'ingenzi yo guteka. | Ibyokurya n'ibiryo biryoshye - Bitangwa munsi ya 4 ku cyumweru. |
| Ingano zuzuye (umuceri w'umukara, ingano, ubunyobwa) - nibura serivisi 3 ku munsi. | |
| Amafi (cyane cyane amafi afite amavuta nka salmon, mackerel, na herring) - nibura rimwe mu cyumweru. | |
| Ibinyamisogwe nk'ibishyimbo, ubunyobwa, lentile - nibura serivisi 4 mu cyumweru. | |
| Inkoko/Inkoko - nibura serivisi 2 mu cyumweru. | |
| Divayi - ikirahure kimwe ku munsi (niba ubyifuza, ushobora kubyirengagiza). | |
Ni izihe nyungu nyazo z'indyo yo mu mutwe?
Ibiribwa byasabwe muri iyi ndyo ni nk'ububiko bw'intungamubiri zikenewe ku bwonko. Bikungahaye kuri fibre kandi birimo intungamubiri nyinshi zigira ingaruka ku buzima bw'ubwonko. Urugero:
Izi ntungamubiri zose zifasha mu kurinda uturemangingo tw’ubwonko no kunoza imikorere y’ubwonko. Ubushakashatsi bwagaragaje ko indyo y’ubwonko ishobora kunoza ubuzima bw’ubwonko no kugabanya ibyago byo kurwara indwara ziterwa no kwibuka ziterwa no gusaza, nka
Alzheimer na
dementia .
Mu by’ukuri, hari ubushakashatsi buvuga ko gukurikiza iyi ndyo bishobora gutuma ubwonko bwawe butinda gusaza ku myaka 7.5 ! Tekereza ukuntu ari ingano.
Mu bushakashatsi bumwe bwakorewe ku bantu bakuze bagera ku 1.300, abakurikiranye cyane indyo ya MIND
bari bafite ibyago bike byo kurwara indwara ya Alzheimer ku kigero cya 53%. Ndetse n'abakurikiranye indyo ku kigero giciriritse
bari bafite ibyago bike bya 35%. Ibyo bigaragaza imbaraga zayo.
None se, nanjye nkwiye gukurikiza iyi Ndyo yo mu mutwe?
Yaba umuntu wo mu muryango wawe afite ikibazo cya Alzheimer cyangwa ibindi bibazo byo kwibuka, indyo y’ibitekerezo ni indyo nziza cyane umuntu wese ashobora gukurikiza. Ifite inyungu nyinshi atari ku bwonko gusa, ahubwo no ku mutima no ku buzima bw’umubiri muri rusange. Biroroshye cyane kuyikurikiza. Kuko udakwiye guhora utekereza ku bipimo bya karori mu biribwa urya. Icyo ugomba gukora ni ukumenyera guhitamo ibiryo bidafite isuku, bisanzwe (ibiribwa byuzuye). Ndetse no mu gihe urya hanze, ntabwo bigoye cyane guhitamo ibiryo ukurikije aya mahame. Ariko ibuka
ko mbere yo gutangira indyo nshya, cyane cyane niba ufite izindi ndwara nka diyabete cyangwa umuvuduko ukabije w’amaraso, ni byiza kuvugana na muganga w’umuryango wawe cyangwa muganga urimo kuvura.Ashobora kukubwira niba ibi bikwiranye n'ubuzima bwawe kandi akaguha ubuyobozi ukeneye.
Ubutumwa bwo kujyana mu rugo
- Indyo y’UBWENGE ni indyo yihariye yagenewe kurinda ubuzima bw’ubwonko no gukumira ibibazo byo kwibuka bivuka bitewe no gusaza, aho kugabanya ibiro gusa.
- Aha, ibiryo bikomoka ku bimera kandi bifite ubuzima bwiza nk'imboga z'icyatsi kibisi, imbuto, imbuto z'ubunyobwa, ibinyampeke byuzuye, amafi n'inkoko ni byo byibanze.
- Ni ngombwa cyane kugabanya inyama zitukura, amavuta, foromaje, ibiryo bikaranze, n'ibintu biryoshye uko bishoboka kose.
- Ubushakashatsi bwagaragaje ko iyi ndyo ishobora kugabanya cyane ibyago byo kurwara indwara ya Alzheimer.
- Ni ngombwa kugisha inama muganga wawe mbere yo gutangira indyo nshya, cyane cyane niba ufite izindi ndwara.
Indyo yo mu mutwe, ubuzima bw'ubwonko, indwara ya Alzheimer, kwibuka, kurya neza, indwara yo kwibagirwa, ubuzima bw'ubwonko
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