Sezvatinokura, chimwe chezvinotyisa zvinouya mupfungwa dzedu tese ndechekuti, "Oh, ndichakanganwa zvese here?" Zvinotyisa kukanganwa kunyange zvinhu zvidiki, senge kuti makiyi ako ari kupi kana zita remumwe munhu. Ndiko kutya dementia, mamiriro ezvinhu apo ndangariro dzinorasika zvishoma nezvishoma. Asi mashoko akanaka ndeekuti kusiyana nekare, sainzi yezvekurapa ikozvino inoti ichi hachisi chirwere chinokura nekukwegura chete, asi chimwe chinhu chinogona kukanganisa mararamiro edu zvikuru. Izvi zvinoreva kuti pane zvatinogona kuita kuderedza njodzi iyi.
Zvichitaurwa zviri nyore, zvakanaka kumuviri wako zvakanaka kupfungwa dzako. Ndicho chidzidzo chikuru pano.
Nhasi, tichataura nezvenzira ina itsva dzekukubatsira kuderedza njodzi yako yekushaya pfungwa, zvichibva pane tsvakiridzo yazvino. Idzi dziri nyore kushandisa muhupenyu hwako.
1. Uri kungorara here? Kana kuti kurara 'kwakanaka' here?
Tinoziva kuti kurara zvakanaka kwakakosha kwete kuuropi chete, asiwo kune zvimwe zvinhu zvakawanda, zvakaita semufaro, dziviriro yemuviri, chirwere cheshuga, uye kudzora zvirwere zvemwoyo. Asi chidzidzo chitsva chinoratidza kuti huwandu uye mhando yekurara zvakakosha zvikuru mukudzivirira dementia uye kunyanya chirwere cheAlzheimer.
Kune matanho akasiyana ekurara patinorara. Pamatanho aya , kurara kwakadzama uye kurara kweREM zvinhu zviviri zvakakosha zvikuru. Nekuti apa ndipo panobviswa chepfu dzisingadiwe dzinoungana muuropi uye ndangariro dzinobatanidzwa. Zvakaonekwa kuti kusawana rudzi urwu rwehope dzakanaka muzera repakati kungave chikonzero chekuderera kwezvikamu zveuropi zvinokuvadzwa nechirwere cheAlzheimer.
Saka, unoziva sei kana uri kurara zvakanaka?
Hazvina kukwana kungotaura kuti, "Ndicharara kwemaawa masere." Chinokosha ndechekuti unonzwa wakasununguka here kubva muhope idzodzo. Izvi zvinogona kuitwa nekuita chimwe chinhu chiri nyore. Chengeta dhayari wonyora pasi nguva yaunorara nenguva yaunomuka. Cherechedza manzwiro aunoita paunomuka.
- "Ndiri kuita sendaneta zvakanyanya here?"
- "Kana kuti unonzwa uine hutano uye wakasununguka mumuviri nepfungwa here?"
- "Unorara masikati, uchishanda, kana uchitaura here?"
Zvinhu izvi zvinogona kukubatsira kuona kana uri kuwana hope dzakakwana husiku uye kuti dzakanaka sei. Unogona zvakare kushandisa mudziyo wakaita sewachi kuti uunganidze data nezvematanho ako ekurara. Kana ukatora ruzivo urwu wotaura nachiremba wako , unogona kuziva kana uine dambudziko rekurara.
2. Hapana chikonzero chekurovedza muviri kwakaoma, kuri nyore kwakakwana!
Tinofunga kuti kurovedza muviri kwakaoma uye kudikitira chete ndiko kunogona kuunza mhedzisiro, handiti? Asi kana zvasvika pakurangarira, inyaya yakasiyana. Ongororo itsva yakawana kuti kunyangwe kurovedza muviri kushoma kunogona kuvandudza kurangarira .Zvinogona kudzivirira kurasikirwa nendangariro.
Muchidzidzo ichi, vanhu vane dambudziko repfungwa, zvinoreva kuti vanonetseka nekurangarira zvinhu zvitsva. Dambudziko iri rinokonzera dambudziko repfungwa. Rimwe boka ravo rakapihwa basa rekuita maekisesaizi ane simba mazuva matatu kusvika mana pasvondo, nepo rimwe boka rakapihwa basa rekuita mabasa akareruka, ekutambanudza muviri, ekuenzanisa, uye ekufamba-famba.
Zvinoshamisa kuti mushure megore, ndangariro dzemapoka ese maviri dzakanga dzisisina kuderera zvakanyanya . Izvi zvinoreva kuti uropi hwakagamuchira dziviriro imwechete kungave kwaiita maekisesaizi madiki kana akaomarara.
Saka haufanirwe kuenda kugym kunosimudza zvinorema. Kunyangwe chimwe chinhu chiri nyore sekufamba-famba mumba, kuita gadheni, kana kuita yoga zvinogona kubatsira zvikuru mukudzivirira pfungwa dzako. Chinhu chinonyanya kukosha kuita chimwe chinhu .
3. Chengeta huwandu hwecholesterol mumuviri wako.
Zvakaonekwa kuti kuchengetedza huwandu hwecholesterol yakaipa , kana kuti LDL cholesterol, muropa rako hushoma kunogona kuderedza zvakanyanya njodzi yekuora mwoyo.
Izvi zvine simba guru zvekuti zvinogona kuderedza njodzi kupfuura kudzora BP nechirwere cheshuga.
| Nhamba yeCholesterol yeLDL | Kukanganisa Njodzi yeDementia |
|---|---|
| Kukosha kwe130 mg/dL kana kupfuura | Njodzi yekutanga |
| Kukosha kuri pasi pe70 mg/dL | Kudzikira kwengozi yekurwara nepfungwa ne26% . (Kudzikira kwenjodzi yekurwara neAlzheimer's ne28%.) |
Izvi zvinoitika sei? Uropi hwedu inhengo ine mafuta akawanda (lipids). Cholesterol yakaipa (LDL) inogona kukonzera kuzvimba mutsinga dzeropa muuropi uye kukanganisa kufamba kweropa. Izvi zvinogona kukuvadza masero europi.
Pane chimwezve chinobatsira kune avo vanotora mishonga inoderedza cholesterol yakaita se `Statins`. Nekuti mishonga iyi ine simba rekuderedza kuzvimba. Asi izvi zvakakosha zvikuru: Chiremba wako chete ndiye anogona kusarudza kana uchida mushonga we cholesterol, uye zvekushandisa. Chiremba achaongorora bvunzo dzeropa rako uye achakupa kurapwa kwakakodzera.
4. Mimwe mishonga yechirwere cheshuga inodzivirirawo uropi!
Izvi zvinonyanya kukosha kuvanhu vane chirwere cheshuga cheType 2 uye avo vane makore anopfuura makumi mashanu.
Ongororo itsva yakaratidza kuti vanhu vanoshandisa mhando mbiri dzemishonga yechirwere cheshuga inonzi `GLP-1` ne`SGLT2i` vane mukana wakaderera we33% kusvika 43% wekuva nechirwere chepfungwa kana chirwere cheAlzheimer.
Asi pane chimwe chinhu chekurangarira. Mishonga iyi (seOzempic) haisi mishonga inodzivirira dementia. Imishonga yevanhu vane chirwere cheshuga. Tsvagiridzo ichiri kuenderera mberi pane izvi. Saka, kana uine chirwere cheshuga, zvakanaka kutaura nachiremba wako nezvemishonga yakanakira hutano hwehuropi hwako.
Pakupedzisira, zvese zvakabatana. Kana uchitarisira hutano hwemwoyo wako, huwandu hwemafuta ako eropa, kurara kwako, kurovedza muviri kwako, kurapwa kwechirwere cheshuga, uri kudzivirira uropi hwako usingazive.
Mharidzo Yekuenda Nayo Kumba
- Dambudziko repfungwa harisi mhedzisiro isingadzivisiki yekukwegura. Kuchinja kuri nyore mararamiro edu kunogona kuderedza njodzi iyi.
- Pane kungorara chete, edza kurara zvakanaka uye zvine zororo . Kana uchinzwa hope dzakanyanya masikati, tsvaga rubatsiro rwechiremba.
- Hamufanirwe kuita maekisesaizi anorema. Kunyangwe maekisesaizi akareruka akadai sekufamba netsoka nekutambanudza muviri zvinobatsira zvikuru pahutano hwepfungwa.
- Chenjerera nezvehuwandu hweLDL cholesterol yako (yakaipa) . Dzora maererano nezano rachiremba wako.
- Gara uchibvunza chiremba wako usati waita chero sarudzo nezvenyaya dzehutano kana mishonga.
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