Tose tinotya kurasikirwa nendangariro uye kukanganwa zvinhu sezvatinokura, handiti? Dzimwe nguva tinofunga kuti, "Ndichabatwa neAlzheimer's here?" Asi waiziva here kuti chikafu chatinodya chinogona kudzora kukwegura kweuropi hwedu uye kutidzivirira kubva kuzvirwere zvakadaro? Nhasi, tichataura nezvechikafu chinobatsira zvikuru chinobatsira hutano hweuropi uye chakaratidzwa nekutsvaga. Chinonzi MIND Diet.
Chii chinonzi MIND Diet? Inoshanda sei?
Zvichitaurwa zviri nyore, zita rekuti MIND ipfupiso ye'Mediterranean-DASH Intervention for Neurodegenerative Delay'. Kunyange zvazvo zita racho ringanzwika serakaoma, nyaya yacho iri nyore. Iyi ihurongwa hwekudya hunosanganisa zvakanakisa zvekudya zveDASH, zvinobatsira kudzora
BP , uye zvekudya zveMediterranean, zvakanakira mwoyo, uye zvakanakira uropi. Chinangwa chikuru chekudya uku
hachisi chekudzikisa huremu, asi kuchengetedza uropi hwedu huine hutano uye huchiri hudiki. Kureva kuti, kunonotsa kukuvara kwemasero europi kunoitika nekukwegura (neurodegenerative delay). Munzira iyi, tinokurudzirwa kudya zvekudya zvakawanda zvinobva mumiti sezvinobvira, kureva miriwo, michero, nyemba, zviyo, nenzungu. Tinoudzwawo kuti tidzikise zvekudya zvine mafuta akawanda emhuka (mafuta akazara) uye zvekudya zvine shuga yakawedzerwa zvakanyanya sezvinobvira. Uku kudya kunochinjika zvikuru. Haufanire kuverenga macalorie ezvese. Zvakakwana kuziva zvakanaka uye zvinofanira kuganhurirwa.
Funga nezvazvo sekurovedza muviri kwepfungwa dzako. Sezvatinoita maekisesaizi kuti miviri yedu ive neutano hwakanaka, tinogona kuchengetedza pfungwa dzedu dzine hutano nekudya zvine hutano seizvi.
Saka ngationei kuti ndezvipi zvekudya uye ndezvipi zvekudya zvekuganhurira.
MIND Diet inonyanya kukurudzira kudya mapoka ezvekudya gumi uye kuderedza mapoka mashanu ezvekudya. Ngationei izvi zvakajeka mutafura.
| Mapoka gumi ekudya zvakawanda | Mapoka mashanu anofanira kudziviswa kana kumiswa |
|---|
| Muriwo wemashizha akasvibira (wakaita sespinachi, collard greens, kale) - kanenge katanhatu pasvondo. | Bota nemargarine - pasi pechipunu chimwe chete pazuva. (Shandisa mafuta emuorivhi pachinzvimbo) |
| Mimwe miriwo yese - kanenge chikamu chimwe chete pazuva. | Chizi - kashoma pane kamwe chete pasvondo. |
| Mabheri (akadai semastrawberry, mablueberries) - kanenge kaviri pasvondo. | Nyama tsvuku (nyama yemombe, nyama yenguruve, nyama yembudzi) - pasi pezvikamu zvitatu pasvondo. |
| Nzungu (nzungu, cashew, almonds) - kanenge kashanu pasvondo. | Zvikafu Zvakakangwa - Zvishoma pane kamwe chete pasvondo (kunyanya chikafu chinokurumidza) |
| Mafuta emuorivhi - Shandisa semafuta ako makuru ekubikisa. | Zvinotapira & Makeke - Zvishoma pane zvina pasvondo. |
| Zviyo zvese (mupunga webrown, oats, millet) - kanenge katatu pazuva. | |
| Hove (kunyanya hove dzine mafuta dzakadai sesalmon, mackerel, uye herring) - kanenge kamwe chete pasvondo. | |
| Nyemba dzakadai sebhinzi, nyemba, nyemba - kanenge ka4 pasvondo. | |
| Huku/Huku - kanenge kaviri pasvondo. | |
| Waini - girazi rimwe chete pazuva (sarudzo, unogona kuisiya). | |
Ndezvipi zvakanakira chaizvo zveMIND Diet?
Zvikafu zvinokurudzirwa mukudya uku zvakafanana nedura rezvinovaka muviri zvakakosha kuuropi. Zvakapfuma mufayibha uye zvine zvinovaka muviri zvakawanda zvinokanganisa hutano hweuropi zvakananga. Semuenzaniso:
Zvese zvinovaka muviri izvi zvinobatsira kuchengetedza masero europi uye kuvandudza mashandiro europi. Tsvagiridzo yakaratidza kuti MIND Diet inogona kuvandudza hutano hweuropi uye kuderedza njodzi yezvirwere zvine chekuita nekurangarira zvinouya nekukwegura, zvakaita sechirwere
cheAlzheimer uye
dementia .
Kutaura zvazviri, dzimwe ongororo dzinoti kutevera kudya uku kunogona kunonotsa kukwegura kweuropi hwako nemakore angangoita 7.5 ! Fungidzira kuti zvakakura sei.
Mune imwe ongororo huru yakaitwa pavanhu vakuru vanosvika chiuru nemazana matatu, avo vaitevera MIND Diet zvakanyanya
vaiva nenjodzi yakaderera ne53% yekubatwa nechirwere cheAlzheimer. Uye kunyange avo vaitevera kudya uku zvine mwero
vaiva nenjodzi yakaderera ne35%. Izvi zvinoratidza kuti zvine simba rakadii.
Saka, ndinofanirawo here kutevera MIND Diet iyi?
Kunyangwe mumwe munhu mumhuri yako aine dambudziko reAlzheimer's kana mamwe matambudziko ekurangarira kana kwete, MIND Diet kudya kwakanaka kunogona kuteverwa nemunhu wese. Kune mabhenefiti akawanda kwete kuuropi chete, asiwo kumoyo uye hutano hwemuviri wese. Zviri nyore kwazvo kutevedzera. Nekuti haufanirwe kugara uchifunga nezvehuwandu hwemacalorie echikafu chaunodya. Chaunofanira kuita kungojaira kusarudza chikafu chisina kugadzirwa, chechisikigo (chikafu chine hutano). Kunyangwe paunenge uchidya kunze, hazvina kuoma kusarudza chikafu zvinoenderana nemisimboti iyi. Asi yeuka,
usati watanga chero kudya kutsva, kunyanya kana uine zvimwe zvirwere zvakaita sechirwere cheshuga kana BP, kuchenjera kutaura nachiremba wemhuri yako kana chiremba wauri kurapa.Anogona kukuudza kana izvi zvakakodzera hutano hwako uye kukupa gwara raunoda.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwepfungwa kudya kwakakosha kwakagadzirirwa kuchengetedza hutano hwehuropi nekudzivirira matambudziko ekurangarira anokonzerwa nekukwegura, pane kungodzikisa uremu chete.
- Pano, zvekudya zvine hutano uye zvinovaka muviri zvakaita semiriwo yakasvibira, michero, nzungu, zviyo, hove, nehuku ndizvo zvinonyanya kukosheswa.
- Zvakakosha zvikuru kuderedza nyama tsvuku, bota, chizi, chikafu chakakangwa, uye zvinotapira zvakanyanya sezvinobvira.
- Tsvagiridzo yakaratidza kuti kudya uku kunogona kuderedza zvakanyanya njodzi yekubatwa nechirwere cheAlzheimer's.
- Zvakakosha kubvunza chiremba wako usati watanga kudya chero kupi zvako, kunyanya kana uine zvimwe zvirwere.
Kudya kwepfungwa, hutano hwehuropi, Alzheimer's, ndangariro, kudya zvine hutano, dementia, hutano hwehuropi
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