Ingabe ukhathazekile kancane ngokulahlekelwa yinkumbulo nokukhohlwa izinto njengoba ukhula? Ngezinye izikhathi sicabanga ukuthi kuyinto evamile yokuguga. Kodwa bewazi ukuthi ukudla esikudlayo kungasiza ekuvikeleni impilo yobuchopho bethu futhi kuvimbele nezifo ezihlobene nenkumbulo ezihambisana nokuguga? Kulungile, namuhla sikhuluma ngokudla okwenzelwe ngqo impilo yobuchopho.
Kuyini Ukudla Kwengqondo?
Kalula nje, i-MIND Diet iwukudla okunobungani nobuchopho. Imele 'iMediterranean-DASH Intervention for Neurodegenerative Delay'. Kulungile, ungesabi la magama amakhulu. Isho nje ukuthi, "Inhlanganisela yokudla kwaseMedithera kanye ne-DASH okusiza ekubambezeleni ukubhujiswa kwamangqamuzana obuchopho ngenxa yokuguga ."
Lokhu kuyinhlanganisela yezindlela ezimbili zokudla ezidumile kakhulu nezinempilo.
2. Ukudla kwe-DASH (indlela yokudla yokusiza ukulawula umfutho wegazi ophakeme)
I-MIND Diet iyinhlanganisela yamaqembu okudla atholakala kuzo zombili lezi zinhlobo zokudla ezizuzisa kakhulu ubuchopho. Umgomo oyinhloko ukuthuthukisa ukusebenza kobuchopho nokuvikela ubuchopho ezimweni ezimbi kakhulu njengesifo i-Alzheimer 's esiza nokuguga.
Lokhu kudla kusebenza kanjani?
I-MIND Diet isikhuthaza ukuba sidle ukudla okuningi ngangokunokwenzeka okusekelwe ezitshalweni, okusho imifino, izithelo, kanye nokolweni ophelele . Kodwa kubalulekile ukudla ukudla okucutshungulwa kancane , ngaphandle kokubeka engcupheni imvelo yako.
Futhi, amafutha ezilwane (ikakhulukazi amafutha agcwele)Iphinde yelule ukuthi kuncishiswe ukudla okunamafutha agcwele kanye noshukela owengeziwe. Ngokungafani nezinhlelo eziningi zokudla, igxile empilweni yobuchopho kunokwehlisa isisindo .
Kule ndlela, sikhuluma kakhulu ngamaqembu okudla ayi-10 okufanele siwadle kanye namaqembu okudla ama-5 okufanele siwanciphise. Isibonelo, kufanele udle ukudla okusanhlamvu okuphelele, izithelo, nemifino okuphindwe kathathu nsuku zonke. Kufanele wengeze ubhontshisi, inkukhu, nenhlanzi ekudleni kwakho kanye noma kabili ngesonto. Ungadla amantongomane namajikijolo njengesidlo sasemini. Iphinde ithi khetha amafutha omnqumo njengamafutha owasebenzisela ukupheka.
Into ebalulekile ukuthi, akudingeki uyeke ngokuphelele ukudla inyama nobisi. Kodwa kufanele unciphise inani lokudla okudlayo. Kunconywa ukuthi ukudle ngaphansi kwezikhathi ezine ngesonto.
Yikuphi ukudla okufanele sikudle kakhulu?
Lokhu ukudla okufanele ukufake ekudleni kwakho ngokusho kwe-MIND Diet. Kugcwele izakhamzimba ezibalulekile empilweni yobuchopho.
| Isigaba sokudla | Inani elinconyiwe |
|---|---|
| Imifino eluhlaza enamaqabunga (isib. isipinashi, i-kale, imifino eluhlaza, i-lettuce) | Okungenani ukudla okukodwa ngosuku |
| Zonke ezinye imifino | Ukudla okubili noma ngaphezulu ngosuku |
| Amajikijolo (isib. ama-strawberry, ama-blueberry) | Ukudla okubili ngesonto noma ngaphezulu |
| Amantongomane(isb. ama-cashew, ama-almond, amantongomane) | Ukudla oku-5 ngesonto noma ngaphezulu |
| Amafutha omnqumo | Nsuku zonke njengohlobo oluyinhloko lwamafutha |
| Okusanhlamvu okuphelele (isb. ilayisi elinsundu, i-oats, i-millet, ibhali) | Ukudla okuthathu noma ngaphezulu ngosuku |
| Inhlanzi kanye nokudla kwasolwandle (ikakhulukazi izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ama-sardine, kanye ne-herring) | Kanye ngesonto noma ngaphezulu |
| Ubhontshisi (isb. ubhontshisi, uphizi, ubhontshisi oluhlaza) | Ukudla oku-4 ngesonto noma ngaphezulu |
| Izinkukhu | Ukudla okubili ngesonto noma ngaphezulu |
| Iwayini | Ingilazi yewayini ngosuku (kodwa lokhu akubalulekile futhi kungadlulwa) |
Yikuphi ukudla okufanele sikunciphise noma siyeke ukudla?
Ukunciphisa lokhu kudla ngangokunokwenzeka kuhle kakhulu empilweni yobuchopho bakho.
| Ukudla okufanele kukhawulelwe |
|---|
| Ibhotela ne-margarine(Ngaphansi kwesipuni esisodwa ngesonto) |
| Ushizi (ngaphansi kwesisodwa ngesonto) |
| Inyama ebomvu (isib. inyama yenkomo, ingulube, inyama yembuzi – ngaphansi kweziphako ezi-4 ngesonto) |
| Ukudla okuthosiwe (ikakhulukazi ukudla okusheshayo - okungaphansi kwesisodwa ngesonto) |
| Ama-pastry namaswidi (amakhekhe anoshukela, amabhisikidi, ama-donut, njll. – ngaphansi kweziphako ezi-5 ngesonto) |
Yiziphi izinzuzo zalokhu?
Ukudla okunconywe yi-MIND Diet kucebile nge-fiber kanye nezakhamzimba eziningi ezibalulekile empilweni yobuchopho. Ezinye zazo zifaka:
- I-Vitamin E
- I-Folate
- Ama-fatty acid e-Omega-3
- Ama-Carotenoid
- Ama-Flavonoid
Ucwaningo luthole ukuthi ukulandela i-MIND Diet kungathuthukisa impilo yobuchopho futhi kunciphise ingozi yesifo i-Alzheimer's , i-dementia, nezinye izinkinga ezihlobene nenkumbulo ezihambisana nokuguga.
Eqinisweni, ezinye izifundo zibonise ukuthi ukulandela ukudla okunempilo okufana nalokhu kungabambezela izinga lokuguga kobuchopho cishe ngeminyaka engu-7.5!
Kokunye ukuhlola kwabantu abadala abangu-1,300, labo abalandela i-MIND Diet babenengozi ephansi ngo -53% yokuthola isifo i-Alzheimer's. Ngisho nalabo abalandela ukudla ngezinga elincane babenengozi ephansi ngo -35% .
Ingabe kufanele ngilandele lokhu kudla kwe-MIND?
Kungakhathaliseki ukuthi othile emndenini wakho unezimo ezifana ne-Alzheimer's noma cha, i-MIND Diet iyiphethini yokudla enhle nenempilo umuntu angayilandela ukuze anakekele impilo yobuchopho bakhe.
Lokhu futhi kulula kakhulu ukukulandela. Ngoba kulokhu akudingeki ubale amakhalori noma unciphise ukudla. Kumane kuyindaba yokujwayela ukukhetha ukudla okunempilo nokwemvelo. Ngisho noma ungumuntu othanda ukudla, akunzima ukukhetha ukudla ngokwalezi zimiso .
Kodwa-ke, ngaphambi kokuqala noma yikuphi ukudla okukhethekile okufana nalokhu, kungcono ukukhuluma nodokotela womndeni wakho ubuze ukuthi kuyafaneleka yini esimweni sakho sempilo. Uma unezinye izimo zezokwelapha, kungadingeka wenze izinguquko ezithile kulokhu kudla. Ngakho-ke, kuphephile ukuqala into efana nalena ngaphansi kweseluleko sezokwelapha.
Umlayezo Wokuya Nawe Ekhaya
- I-MIND Diet iyinhlanganisela yamaphethini amabili okudla, iMedithera kanye ne-DASH, okuhloswe ngqo empilweni yobuchopho.
- Kuyelulekwa ukudla ukudla okunezitshalo eziningi (imifino, izithelo, okusanhlamvu, amantongomane) futhi unciphise ukudla okunamafutha amaningi ezilwane kanye noshukela.
- Ucwaningo lukhombisile ukuthi lokhu kudla kunciphisa kakhulu ingozi yezifo ezifana ne-Alzheimer's kanye ne-dementia.
- Lena indlela yokuphila enempilo engabali amakhalori futhi kulula ukuyilandela isikhathi eside.
- Ngaphambi kokuqala noma yikuphi ukudla okusha, kubalulekile ukukhuluma nodokotela wakho ukuqinisekisa ukuthi kukulungele.
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