Sonke sinoloyiko oluncinci lokulahlekelwa yinkumbulo nokulibala izinto njengoko sikhula, akunjalo? Ngamanye amaxesha sicinga, "Owu, ngaba ndiza kufumana i-Alzheimer's?" Kodwa ubusazi na ukuba ukutya esikutyayo kunokulawula ukwaluphala kwengqondo yethu kwaye kusikhusele kwizifo ezinjalo? Namhlanje, siza kuthetha ngokutya okuphezulu okulungiselelwe impilo yengqondo kwaye kuye kwangqinwa luphando. Kubizwa ngokuba yi-MIND Diet.
Yintoni i-MIND Diet? Isebenza njani?
Ngamafutshane, igama elithi MIND sisifinyezo segama elithi 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. Nangona igama lisenokuvakala liyinkimbinkimbi, ibali lilula kakhulu. Esi sisicwangciso sokutya esidibanisa ezona zilungileyo kuzo zombini ukutya kweDASH, okunceda ukulawula
uxinzelelo lwegazi oluphezulu, kunye nokutya kweMeditera, okulungi kakhulu entliziyweni, kwaye kulungile ngakumbi kwingqondo. Injongo ephambili yale ndlela yokutya
asikokunciphisa umzimba, kodwa kukugcina ingqondo yethu isempilweni kwaye iselula. Oko kukuthi, ukulibazisa umonakalo kwiiseli zengqondo owenzeka ngokwaluphala (neurodegenerative delay). Ngale ndlela, sikhuthazwa ukuba sitye ukutya okuninzi okusekwe kwizityalo, oko kukuthi, imifuno, iziqhamo, iimbotyi, iinkozo, kunye namandongomane. Sikwaxelelwa ukuba sinciphise ukutya okunamafutha amaninzi ezilwanyana (amafutha agcweleyo) kunye nokutya okuneswekile eyongezelelweyo kangangoko kunokwenzeka. Olu lukutya oluguquguqukayo kakhulu. Akunyanzelekanga ukuba ubale iikhalori kuyo yonke into. Kwanele ukwazi ukuba yintoni elungileyo kunye nokuba yintoni ekufuneka inqunyelwe.
Cinga ngokuzilolonga ingqondo yakho. Njengokuba sizilolonga ukuze imizimba yethu ihlale isempilweni, singazigcina iingqondo zethu zisempilweni ngokutya okunempilo okunje.
Ngoko ke makhe sibone ukuba zeziphi ukutya esinokukutya kunye nokutya esinokukunciphisa.
I-MIND Diet icebisa kakhulu ukuba kutyiwe amaqela okutya ali-10 nangaphezulu kwaye kuncitshiswe amaqela okutya ama-5. Masibone oku ngokucacileyo kwitheyibhile.
| Iindidi ezili-10 zokutya okungakumbi | Iindidi ezi-5 ekufuneka zithintelwe okanye zimiswe |
|---|
| Imifuno eluhlaza enamagqabi (njengespinatshi, imifuno eluhlaza, ikale) - ubuncinane izidlo ezi-6 ngeveki. | Ibhotolo kunye nemargarine - ngaphantsi kwetispuni enye ngosuku. (Sebenzisa ioyile yomnquma endaweni yoko) |
| Zonke ezinye imifuno - ubuncinane isiqingatha esinye ngosuku. | Itshizi - ngaphantsi kwesinye ngeveki. |
| Iibheringi (ezifana neestrawberry, iiblueberries) - ubuncinane izidlo ezi-2 ngeveki. | Inyama ebomvu (inyama yenkomo, inyama yehagu, inyama yebhokhwe) - ngaphantsi kwezihlandlo ezi-3 ngeveki. |
| Amandongomane (amandongomane, iicashew, iialmond) - ubuncinane izidlo ezi-5 ngeveki. | Ukutya Okuqhotsiweyo - Ngaphantsi kwesinye ngeveki (ingakumbi ukutya okukhawulezayo) |
| Ioyile yomnquma - Sebenzisa njengeoyile yakho yokupheka ephambili. | Iilekese kunye neePastries - Ngaphantsi kwe-4 servings ngeveki. |
| Iingqolowa ezipheleleyo (irayisi emdaka, i-oats, i-millet) - ubuncinane izidlo ezi-3 ngosuku. | |
| Iintlanzi (ingakumbi iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-herring) - ubuncinane kanye ngeveki. | |
| Iimbotyi ezifana neembotyi, iitshizi, iilentili - ubuncinane izidlo ezi-4 ngeveki. | |
| Inkukhu/Inkukhu - ubuncinane izidlo ezi-2 ngeveki. | |
| Iwayini - iglasi enye ngosuku (ukhetho, ungayityeshela le nto). | |
Ziziphi iingenelo zokwenyani ze-MIND Diet?
Ukutya okucetyiswayo kolu hlobo lokutya kufana nobutyebi bezondlo ezibalulekileyo engqondweni. Zityebile kwifayibha kwaye ziqulathe inani lezondlo ezichaphazela ngqo impilo yengqondo. Umzekelo:
Zonke ezi zondlo zinceda ekukhuseleni iiseli zobuchopho kwaye ziphucule ukusebenza kwengqondo. Uphando lubonise ukuba i-MIND Diet inokuphucula impilo yengqondo kwaye inciphise umngcipheko wezifo ezinxulumene nenkumbulo eziza nokwaluphala, ezifana
nesifo sika-Alzheimer kunye
ne-dementia .
Enyanisweni, ezinye izifundo zithi ukulandela olu hlobo lokutya kunokubangela ukuba ingqondo yakho iguge kancinci ngeminyaka eyi-7.5 ! Khawuthelekelele ukuba lukhulu kangakanani olo hlobo lokutya.
Kolunye uphando olukhulu lwabantu abadala abamalunga ne-1,300, abo balandela i-MIND Diet ngokusondeleyo
babenomngcipheko ophantsi ngama-53% wokufumana isifo se-Alzheimer. Kwanabo balandela ukutya okuphakathi
babenomngcipheko ophantsi ngama-35%. Oko kubonisa nje ukuba inamandla kangakanani.
Ngoko ke, ngaba kufuneka ndilandele le MIND Diet?
Nokuba umntu kusapho lwakho uneengxaki ze-Alzheimer's okanye ezinye iingxaki zenkumbulo, i-MIND Diet yindlela yokutya enempilo kakhulu umntu anokukulandela. Inezibonelelo ezininzi kungekuphela nje kwingqondo, kodwa nakwintliziyo nakwimpilo yomzimba iyonke. Kulula kakhulu ukuyilandela. Kuba akufuneki uhlale ucinga ngomxholo weekhalori zokutya okutyayo. Okufuneka ukwenze kukuqhela ukukhetha ukutya okungasetyenziswanga, okwendalo (ukutya okunempilo). Nokuba utya ngaphandle, akunzima kangako ukukhetha ukutya ngokwemigaqo. Kodwa khumbula,
ngaphambi kokuba uqale naluphi na uhlobo lokutya olutsha, ingakumbi ukuba unezinye izifo ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu, kububulumko ukuthetha nogqirha wakho wosapho okanye ugqirha omnyangayo.Angakuxelela ukuba oku kuyafaneleka na kwimpilo yakho aze akunike ulwalathiso olufunayo.
Umyalezo Wokuya Ekhaya
- I-MIND Diet kukutya okukhethekileyo okwenzelwe ukukhusela impilo yengqondo nokuthintela iingxaki zenkumbulo ezenzeka xa umntu ekhula, endaweni yokunciphisa umzimba nje kuphela.
- Apha, ukutya okusekelwe kwizityalo nokunempilo okufana nemifuno eluhlaza enamagqabi, amaqunube, amandongomane, iinkozo ezipheleleyo, intlanzi kunye neenkukhu zibekwe phambili.
- Kubaluleke kakhulu ukunciphisa inyama ebomvu, ibhotolo, itshizi, ukutya okuqhotsiweyo kunye neelekese kangangoko kunokwenzeka.
- Uphando luye lwabonisa ukuba olu hlobo lokutya lunokunciphisa kakhulu umngcipheko wokufumana isifo se-Alzheimer.
- Kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokutya olutsha, ingakumbi ukuba unezinye iingxaki zempilo.
Ukutya NGENGQONDO, impilo yengqondo, i-Alzheimer's, inkumbulo, ukutya okunempilo, i-dementia, impilo yengqondo
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