Ngaba ukhathazekile kancinci malunga nokulahlekelwa yinkumbulo nokulibala izinto njengoko ukhula? Ngamanye amaxesha sicinga ukuba yinxalenye eqhelekileyo yokwaluphala. Kodwa ubusazi na ukuba ukutya esikutyayo kunokunceda ukukhusela impilo yengqondo yethu kwaye kuthintele nezifo ezinxulumene nenkumbulo eziza nokwaluphala? Kunjalo, namhlanje sithetha ngokutya okwenzelwe ngokukodwa impilo yengqondo.
Yintoni i-MIND Diet?
Ngamafutshane, i-MIND Diet kukutya okulungele ingqondo. Imele 'iMediterranean-DASH Intervention for Neurodegenerative Delay'. Kulungile, ungoyiki la magama makhulu. Ithetha nje, "Indibaniselwano yokutya kweMeditera kunye neDASH enceda ukulibazisa ukutshatyalaliswa kweeseli zobuchopho ngenxa yokwaluphala ."
Le yindibaniselwano yeendlela ezimbini zokutya ezidumileyo nezisempilweni.
2. Ukutya kwe-DASH (indlela yokutya enceda ekulawuleni uxinzelelo lwegazi oluphezulu)
I-MIND Diet yindibaniselwano yamaqela okutya afumaneka kuzo zombini ezi ndlela zokutya eziluncedo kakhulu engqondweni. Injongo ephambili kukuphucula ukusebenza kwengqondo nokukhusela ingqondo kwiimeko ezinzulu ezifana nesifo sika- Alzheimer esiza nokwaluphala.
Isebenza njani le ndlela yokutya?
I-MIND Diet isikhuthaza ukuba sitye ukutya okusekwe kwizityalo okuninzi kangangoko kunokwenzeka, oko kukuthi imifuno, iziqhamo, kunye neenkozo ezipheleleyo . Kodwa kubalulekile ukutya ukutya okucutshungulwa kancinci , ngaphandle kokuphazamisa ubume bako bendalo.
Kwakhona, amafutha ezilwanyana (ingakumbi amafutha agcweleyo)Ikwacebisa ukunciphisa ukutya okunamafutha agcweleyo kunye neeswekile ezongeziweyo. Ngokungafaniyo nezinye iindlela zokutya, igxile kwimpilo yengqondo kunokunciphisa umzimba .
Kule ndlela, sithetha kakhulu ngamaqela okutya ali-10 ekufuneka siwatye kunye namaqela okutya ama-5 ekufuneka siwanciphise. Umzekelo, kufuneka utye izidlo ezi-3 zeenkozo ezipheleleyo, iziqhamo, kunye nemifuno yonke imihla. Kufuneka wongeze iimbotyi, inkukhu, kunye nentlanzi ekutyeni kwakho kube kanye okanye kabini ngeveki. Ungatya amandongomane kunye namaqunube njengesidlo sasemini. Ikwathi khetha ioyile yomnquma njengeoyile oyisebenzisela ukupheka.
Eyona nto ibalulekileyo kukuba, akufuneki uyeke ngokupheleleyo ukutya inyama nobisi. Kodwa kufuneka unciphise umlinganiselo wokutya. Kucetyiswa ukuba uzitye ngaphantsi kwezihlandlo ezine ngeveki.
Kokuphi ukutya esifanele sikutye ngakumbi?
Ezi zizinto zokutya ekufuneka uzongeze ngakumbi ekutyeni kwakho ngokwe-MIND Diet. Zigcwele izondlo ezibalulekileyo kwimpilo yengqondo.
| Udidi lokutya | Ubungakanani obucetyiswayo |
|---|---|
| Imifuno eluhlaza enamagqabi (umz. ispinatshi, ikale, imifuno eluhlaza, ilettuce) | Ubuncinane isidlo esinye ngosuku |
| Zonke ezinye imifuno | Ukutya oku-2 nangaphezulu ngemini |
| Iibheringi (umz. amasitrobheli, iiblueberries) | Ukutya oku-2 ngeveki okanye nangaphezulu |
| Amantongomane(umz. ii-cashews, ii-almond, ii-peanuts) | Ukutya oku-5 ngeveki okanye nangaphezulu |
| I-oyile ye-olivu | Imihla ngemihla njengohlobo oluphambili lweoyile |
| Iingqolowa ezipheleleyo (umz. irayisi emdaka, i-oats, i-millet, irhasi) | Ukutya oku-3 nangaphezulu ngemini |
| Iintlanzi kunye neentlanzi zaselwandle (ingakumbi iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, i-sardines, kunye ne-herring) | Kanye ngeveki okanye nangaphezulu |
| Iimbotyi (umz. iitshizi, iimbotyi, iilentili, iimbotyi eziluhlaza) | Ukutya oku-4 ngeveki okanye nangaphezulu |
| Iinkuku | Ukutya oku-2 ngeveki okanye nangaphezulu |
| Isiselo somdiliya | Iglasi yewayini ngosuku (kodwa oku akuyomfuneko kwaye kunokungatshintshwa) |
Ziziphi ukutya ekufuneka sizinciphise okanye siyeke ukuzitya?
Ukunciphisa oku kutya kangangoko kunokwenzeka kulungele kakhulu impilo yengqondo yakho.
| Ukutya ekufuneka kuncitshiswe |
|---|
| Ibhotolo kunye nemargarine(Ngaphantsi kwepunipuni enye ngeveki) |
| Itshizi (ngaphantsi kwesinye ngeveki) |
| Inyama ebomvu (umz. inyama yenkomo, inyama yehagu, inyama yebhokhwe – ngaphantsi kwe-4 servings ngeveki) |
| Ukutya okuqhotsiweyo (ingakumbi ukutya okukhawulezayo – ngaphantsi kwesinye ngeveki) |
| Iipastries kunye neelekese (iikeyiki ezineswekile, iibhisikithi, iidonathi, njl.njl. – ngaphantsi kwezabelo ezi-5 ngeveki) |
Zithini iingenelo zoku?
Ukutya okucetyiswa yi-MIND Diet kutyebile kwi-fiber kwaye kukho izondlo ezininzi ezibalulekileyo kwimpilo yengqondo. Ezinye zazo ziquka:
- Ivithamini E
- I-Folate
- Ii-omega-3 fatty acids
- IiCarotenoids
- IiFlavonoids
Uphando lufumanise ukuba ukulandela i-MIND Diet kunokuphucula impilo yengqondo kwaye kunciphise umngcipheko wesifo se-Alzheimer , i-dementia, kunye nezinye iingxaki ezinxulumene nenkumbulo eziza nokwaluphala.
Enyanisweni, ezinye izifundo zibonise ukuba ukulandela ukutya okunempilo ngolu hlobo kunokulibazisa izinga lokuguga kwengqondo malunga neminyaka eyi-7.5!
Kolunye uphando lwabantu abadala abayi-1,300, abo balandela i-MIND Diet ngokungqongqo babenomngcipheko ophantsi ngama- 53% wokufumana isifo se-Alzheimer. Kwaye nabo balandela ukutya okuncinci babenomngcipheko ophantsi ngama- 35% .
Ngaba nam ndifanele ndilandele le MIND Diet?
Nokuba umntu kusapho lwakho uneengxaki ezifana ne-Alzheimer's okanye akunjalo, i-MIND Diet yindlela entle yokutya enempilo enokuthi ilandelwe ngumntu wonke ukuze anyamekele impilo yengqondo yakhe.
Oku kulula kakhulu ukukulandela. Kuba koku akufuneki ubale iikhalori okanye unciphise ukutya. Kukuqhela nje ukukhetha ukutya okunempilo nokwendalo. Nokuba ungumntu othanda ukutya, akunzima ukukhetha ukutya ngokwemigaqo .
Nangona kunjalo, ngaphambi kokuba uqalise naluphi na uhlobo lokutya olukhethekileyo olufana nolu, kungcono ukuthetha nogqirha wakho wosapho uze ubuze ukuba lufanelekile na kwimeko yakho yempilo. Ukuba unezinye iingxaki zempilo, kunokufuneka wenze utshintsho oluthile kolu hlobo lokutya. Ke ngoko, kukhuselekile ukuqala into efana nale phantsi kwengcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- I-MIND Diet yindibaniselwano yeepateni ezimbini zokutya, iMeditera kunye ne-DASH, ejolise ngokukodwa kwimpilo yengqondo.
- Kucetyiswa ukuba utye ukutya okusekwe kwizityalo (imifuno, iziqhamo, iinkozo, amandongomane) kwaye unciphise ukutya okunamafutha amaninzi ezilwanyana kunye neswekile.
- Uphando lubonise ukuba olu hlobo lokutya lunciphisa kakhulu umngcipheko wezifo ezifana ne-Alzheimer's kunye ne-dementia.
- Le yindlela yokuphila esempilweni engabalwa iikhalori kwaye kulula ukuyilandela ixesha elide.
- Ngaphambi kokuba uqalise naluphi na uhlobo lokutya olutsha, kubalulekile ukuthetha nogqirha wakho ukuqinisekisa ukuba lukulungele.
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