Sonke sinokwesaba okuncane kokulahlekelwa yinkumbulo nokukhohlwa izinto njengoba siguga, akunjalo? Ngezinye izikhathi sicabanga ukuthi, "O, ngizoba nesifo i-Alzheimer's?" Kodwa bewazi ukuthi ukudla esikudlayo kungalawula ukuguga kobuchopho bethu futhi kusivikele ezifweni ezinjalo? Namuhla, sizokhuluma ngokudla okuphezulu okuqondene ngqo nempilo yobuchopho futhi okuye kwafakazelwa ucwaningo. Kubizwa ngokuthi i-MIND Diet.
Kuyini Ukudla Kwengqondo? Kusebenza kanjani?
Kalula nje, igama elithi MIND liyisifinyezo se-'Mediterranean-DASH Intervention for Neurodegenerative Delay'. Nakuba igama lingase lizwakale liyinkimbinkimbi, indaba ilula kakhulu. Lolu uhlelo lokudla oluhlanganisa okungcono kakhulu kokubili ukudla kwe-DASH, okusiza ukulawula
umfutho wegazi ophakeme, kanye nokudla kwaseMedithera, okuhle kakhulu enhliziyweni, futhi okuhle kakhulu ebuchosheni. Umgomo oyinhloko walokhu kudla
akukhona ukwehlisa isisindo, kodwa ukugcina ubuchopho bethu buphilile futhi busebusha. Okungukuthi, ukulibazisa umonakalo kumaseli obuchopho owenzeka ngokuguga (neurodegenerative delay). Ngale ndlela, sikhuthazwa ukuba sidle ukudla okuningi ngangokunokwenzeka okusekelwe ezitshalweni, okungukuthi, imifino, izithelo, ubhontshisi, okusanhlamvu, namantongomane. Sitshelwa futhi ukuthi sinciphise ukudla okunamafutha amaningi ezilwane (amafutha agcwele) kanye nokudla okunoshukela owengeziwe ngangokunokwenzeka. Lokhu ukudla okuguquguqukayo kakhulu. Akudingeki ubale amakhalori akho konke. Kwanele ukwazi ukuthi yini enhle nokuthi yini okufanele ilinganiselwe.
Cabanga ngakho njengokuzivocavoca ubuchopho bakho. Njengoba nje sizivocavoca ukuze sigcine imizimba yethu iphilile, singagcina ubuchopho bethu buphilile ngokudla okunempilo okufana nalokhu.
Ngakho ake sibone ukuthi yikuphi ukudla okufanele ukudle nokuthi yikuphi ukudla okufanele kuncishiswe.
I-MIND Diet iluleka kakhulu ukudla amaqembu okudla ayi-10 futhi inciphise amaqembu okudla ayi-5. Ake sibone lokhu ngokucacile etafuleni.
| Izigaba eziyi-10 zokudla okuningi | Izigaba ezi-5 okufanele zikhawulelwe noma zimiswe |
|---|
| Imifino enamaqabunga aluhlaza (njengesipinashi, imifino eluhlaza, i-kale) - okungenani iziphako ezi-6 ngesonto. | Ibhotela ne-margarine - ngaphansi kwethisipuni elilodwa ngosuku. (Sebenzisa amafutha omnqumo esikhundleni salokho) |
| Zonke ezinye imifino - okungenani ingxenye eyodwa ngosuku. | Ushizi - ngaphansi kwesisodwa ngesonto. |
| Amajikijolo (njenge-strawberry, ama-blueberry) - okungenani izikhathi ezimbili ngesonto. | Inyama ebomvu (inyama yenkomo, ingulube, inyama yembuzi) - ngaphansi kweziphako ezi-3 ngesonto. |
| Amantongomane (amakinati, ama-cashew, ama-alimondi) - okungenani izikhathi ezi-5 ngesonto. | Ukudla Okuthosiwe - Ngaphansi kwesisodwa ngesonto (ikakhulukazi ukudla okusheshayo) |
| Amafutha omnqumo - Sebenzisa njengamafutha akho okupheka ayinhloko. | Amaswidi nama-pastries - Ngaphansi kweziphako ezi-4 ngesonto. |
| Okusanhlamvu okuphelele (irayisi elinsundu, i-oats, i-millet) - okungenani izikhathi ezintathu ngosuku. | |
| Inhlanzi (ikakhulukazi izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye ne-herring) - okungenani kanye ngesonto. | |
| Imifino efana nobhontshisi, ubhontshisi, ubhontshisi - okungenani izikhathi ezi-4 ngesonto. | |
| Inkukhu/Inkukhu - okungenani izikhathi ezimbili ngesonto. | |
| Iwayini - ingilazi eyodwa ngosuku (uma uthanda, ungakweqa lokhu). | |
Yiziphi izinzuzo zangempela ze-MIND Diet?
Ukudla okunconywayo kulokhu kudla kufana nengcebo yezakhamzimba ezibalulekile ebuchosheni. Kucebile nge-fiber futhi kuqukethe izakhamzimba eziningana ezithinta ngqo impilo yobuchopho. Isibonelo:
Zonke lezi zakhamzimba zisiza ekuvikeleni amangqamuzana obuchopho futhi zithuthukise ukusebenza kobuchopho. Ucwaningo lukhombisile ukuthi i-MIND Diet ingathuthukisa impilo yobuchopho futhi inciphise ingozi yezifo ezihlobene nenkumbulo ezihambisana nokuguga, njengesifo
i-Alzheimer's kanye
ne-dementia .
Eqinisweni, ezinye izifundo zithi ukulandela lokhu kudla kungabambezela ukuguga kobuchopho bakho cishe ngeminyaka engu-7.5 ! Cabanga ukuthi lokho kukhulu kangakanani.
Kolunye ucwaningo olukhulu lwabantu abadala abacishe babe ngu-1,300, labo ababelandela i-MIND Diet eduze kakhulu
babenengozi ephansi ngo-53% yokuthola isifo i-Alzheimer's. Ngisho nalabo ababelandela ukudla okulinganiselwe
babenengozi ephansi ngo-35%. Lokho kukhombisa ukuthi inamandla kangakanani.
Ngakho-ke, kufanele ngilandele lokhu kudla kwengqondo?
Kungakhathaliseki ukuthi othile emndenini wakho unezinkinga ze-Alzheimer's noma ezinye izinkinga zokukhumbula noma cha, i-MIND Diet iwukudla okunempilo kakhulu okungalandelwa yinoma ubani. Inezinzuzo eziningi hhayi nje kuphela ebuchosheni, kodwa nasenhlizweni nasempilweni yomzimba iyonke. Kulula kakhulu ukuyilandela. Ngoba akudingeki uhlale ucabanga ngokuqukethwe kwamakhalori kokudla okudlayo. Okudingeka ukwenze nje ukujwayela ukukhetha ukudla okungokwemvelo okungacutshungulwanga (ukudla okunempilo). Ngisho nalapho udla ngaphandle, akunzima kangako ukukhetha ukudla ngokwalezi zimiso. Kodwa khumbula,
ngaphambi kokuqala noma yikuphi ukudla okusha, ikakhulukazi uma unezinye izifo ezifana nesifo sikashukela noma umfutho wegazi ophakeme, kuwukuhlakanipha ukukhuluma nodokotela womndeni wakho noma udokotela omelaphayo.Angakutshela ukuthi lokhu kufaneleka yini esimweni sakho sempilo futhi akunike isiqondiso osidingayo.
Umlayezo Wokuya Nawe Ekhaya
- I-MIND Diet iwukudla okukhethekile okwenzelwe ukuvikela impilo yobuchopho nokuvimbela izinkinga zenkumbulo ezenzeka ngokuguga, kunokuba kube ukwehlisa isisindo nje.
- Lapha, ukudla okusekelwe ezitshalweni nokunempilo okufana nemifino eluhlaza, amajikijolo, amantongomane, okusanhlamvu okuphelele, inhlanzi kanye nezinkukhu kubekwa phambili.
- Kubaluleke kakhulu ukunciphisa inyama ebomvu, ibhotela, ushizi, ukudla okuthosiwe kanye namaswidi ngangokunokwenzeka.
- Ucwaningo luye lwafakazela ukuthi lokhu kudla kunganciphisa kakhulu ingozi yokuthola isifo i-Alzheimer's.
- Kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha, ikakhulukazi uma unezinye izimo zezokwelapha.
Ukudla Kwengqondo, impilo yobuchopho, i-Alzheimer's, inkumbulo, ukudla okunempilo, i-dementia, impilo yobuchopho
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