Uri kunetseka zvishoma nezvekurasikirwa nendangariro uye kukanganwa zvinhu sezvaunokura here? Dzimwe nguva tinofunga kuti chinhu chakajairika chekukura. Asi waizviziva here kuti chikafu chatinodya chinogona kubatsira kuchengetedza hutano hwehuropi hwedu uye kutodzivirira zvirwere zvine chekuita nekuyeuka zvinouya nekukwegura? Ndizvozvo, nhasi tiri kutaura nezvekudya kwakagadzirirwa hutano hwehuropi.
Chii chinonzi MIND Diet?
Zvichitaurwa zviri nyore, MIND Diet kudya kwakanaka kupfungwa. Zvinomirira 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. Zvakanaka, usatye mazwi aya makuru. Zvinongoreva kuti, "Musanganiswa wekudya kweMediterranean neDASH kunobatsira kunonoka kuparadzwa kwemasero europi nekuda kwekukwegura ."
Uyu musanganiswa wemaitiro maviri ekudya anozivikanwa uye ane hutano.
2. Kudya kweDASH (nzira yekudya inobatsira kudzora BP )
Kudya kwepfungwa musanganiswa wemapoka ezvekudya anowanikwa mukudya uku kwese anobatsira zvikuru kuuropi. Chinangwa chikuru ndechekuvandudza mashandiro europi uye kudzivirira uropi kubva kuzvirwere zvakakomba zvakaita sechirwere cheAlzheimer chinouya nekukwegura.
Kudya uku kunoshanda sei?
Kudya kweMIND kunotikurudzira kudya chikafu chezvirimwa zvakawanda sezvinobvira, kureva miriwo, michero, nezviyo zvese . Asi zvakakosha kudya chikafu chisina kugadzirwa zvakanyanya , pasina kukanganisa hunhu hwacho.
Uyewo, mafuta emhuka (kunyanya mafuta akazara)Inopawo zano rekuderedza chikafu chine mafuta akawanda akazara uye shuga yakawedzerwa. Kusiyana nezvirongwa zvakawanda zvekudya, inotarisa hutano hwepfungwa pane kuderedza uremu .
Munzira iyi, tinonyanya kutaura nezvemapoka gumi ezvekudya atinofanira kudya uye mapoka mashanu ezvekudya atinofanira kuganhurira. Semuenzaniso, unofanira kudya zvikamu zvitatu zvezviyo, michero, nemiriwo zuva rega rega. Unofanira kuwedzera bhinzi, huku, nehove mukudya kwako kamwe chete kana kaviri pasvondo. Unogona kudya nzungu nemabheri sechikafu chemasikati. Inotiwo sarudza mafuta emuorivhi semafuta aunoshandisa pakubika.
Chinhu chakakosha ndechekuti, haufanirwe kurega zvachose kudya nyama nemukaka. Asi unofanira kuderedza huwandu hwekudya kwaunodya. Zvinokurudzirwa kuti uzvidye kasingasviki kana pasvondo.
Ndezvipi zvekudya zvatinofanira kudya zvakanyanya?
Izvi ndizvo zvekudya zvaunofanira kuwedzera pakudya kwako zvichienderana neMIND Diet. Zvizere nezvinovaka muviri zvakakosha pahutano hwepfungwa.
| Chikamu chezvekudya | Huwandu hunokurudzirwa |
|---|---|
| Muriwo wemashizha akasvibira (semuenzaniso sipinachi, kale, collard greens, lettuce) | Kudya kamwe chete pazuva |
| Mimwe miriwo yese | Kudya kaviri kana kupfuura pazuva |
| Mabheri (semuenzaniso mastrawberry, mablueberries) | Kudya kaviri pasvondo kana kupfuura |
| nzungu(semuenzaniso macashew, maarumondi, nzungu) | Kudya kashanu pasvondo kana kupfuura |
| Mafuta emuorivhi | Zuva nezuva semhando huru yemafuta |
| Zviyo zvese (semuenzaniso mupunga webrown, oats, millet, bhari) | Kudya katatu kana kupfuura pazuva |
| Hove nehove dzegungwa (kunyanya hove dzine mafuta dzakadai sesalmon, mackerel, sardines, uye herring) | Kamwe chete pasvondo kana kupfuura |
| Bhinzi (semuenzaniso nyemba, nyemba, nyemba, nyemba dzegirini) | Kudya ka4 pasvondo kana kupfuura |
| Huku | Kudya kaviri pasvondo kana kupfuura |
| Waini | Girazi rewaini pazuva (asi izvi hazvikoshi uye zvinogona kusiyiwa) |
Ndezvipi zvekudya zvatinofanira kuderedza kana kurega kudya?
Kuderedza kudya uku zvakanyanya sezvinobvira kwakanakira hutano hwepfungwa dzako.
| Zvekudya zvinoderedza |
|---|
| Bota nemargarine(Chishoma pane chipunu chimwe chete pavhiki) |
| Chizi (isingasviki kamwe chete pasvondo) |
| Nyama Tsvuku (semuenzaniso nyama yemombe, nyama yenguruve, nyama yembudzi - pasi pezvikamu zvina pasvondo) |
| Zvikafu zvakakangwa (kunyanya chikafu chinokurumidza - zvishoma pane kamwe chete pasvondo) |
| Makeke nemaswiti (makeke ane shuga, mabhisikiti, madonati, nezvimwewo - pasi pezvikamu zvishanu pasvondo) |
Ndezvipi zvakanakira izvi?
Zvekudya zvinokurudzirwa neMIND Diet zvine fiber yakawanda uye zvinovaka muviri zvakawanda zvakakosha pahutano hwepfungwa. Zvimwe zvacho zvinosanganisira:
- Vhitamini E
- Folate
- Omega-3 fatty acids
- MaCarotenoids
- Flavonoids
Ongororo yakawana kuti kutevera MIND Diet kunogona kuvandudza hutano hwehuropi uye kuderedza njodzi yechirwere cheAlzheimer , dementia, nezvimwe zvinetso zvine chekuita nekurangarira zvinouya nekukwegura.
Kutaura zvazviri, zvimwe zvidzidzo zvakaratidza kuti kutevera kudya kwakanaka seizvi kunogona kunonotsa mwero wekukwegura kweuropi nemakore angangoita 7.5!
Mune imwe ongororo yakaitwa pavanhu vakuru 1,300, avo vakatevera MIND Diet vaiva nenjodzi yakaderera yekubata chirwere cheAlzheimer ne53% . Uye kunyange avo vakatevera kudya uku zvishoma vaiva nenjodzi yakaderera ne35% .
Ndinofanirawo here kutevedzera MIND Diet iyi?
Kunyangwe mumwe munhu mumhuri yako aine chirwere chakadai seAlzheimer's kana kuti kwete, MIND Diet inzira yakanaka yekudya ine hutano iyo munhu wese anogona kutevedzera kuchengetedza hutano hwehuropi hwake.
Izvi zviri nyorewo kutevedzera. Nekuti mune izvi haufanirwe kuverenga macalorie kana kudzora chikafu. Inyaya yekungojaira kusarudza chikafu chine hutano, chechisikigo. Kunyangwe iwe uchida chikafu, hazvina kuoma kusarudza chikafu zvinoenderana nemisimboti iyi .
Zvisinei, usati watanga kudya kwakadai, zvakanaka kutaura nachiremba wemhuri yako wobvunza kana kuchikodzera hutano hwako. Kana uine zvimwe zvirwere, ungangoda kuchinja kudya uku. Saka, zvakachengeteka kutanga kudya kwakadai uchibatsirwa nachiremba.
Mharidzo Yekuenda Nayo Kumba
- Kudya kweMIND kunosanganisira maitiro maviri ekudya, Mediterranean neDASH, zvakanangana nehutano hwehuropi.
- Zvinokurudzirwa kudya zvekudya zvakawanda zvinobva muzvirimwa (muriwo, michero, zviyo, nzungu) uye kuderedza kudya zvine mafuta akawanda emhuka neshuga.
- Ongororo yakaratidza kuti kudya uku kunoderedza zvakanyanya njodzi yezvirwere zvakaita seAlzheimer's uye dementia.
- Iyi imararamiro ane hutano asingaverenge macalorie uye ari nyore kutevedzera kwenguva refu.
- Usati watanga kudya chero kupi zvako, zvakakosha kuti utaure nachiremba wako kuti uve nechokwadi chekuti kwakakunakira.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga