Thabatha Ukunyamekela Ngakumbi Ubomi Bakho Ngokutya Umzimba Wakho Isidlo Sokutya
Izifundo ezininzi ziye zafumanisa ukuba ukutya esikudlayo kuyathintela kakhulu umngcipheko wethu wokukhubazeka kwengqondo. Ukutya okunye ngokukodwa, i-MIND (i-Mediterranean-DASH Intervention for Neurodegenerative Delay) yokutya, ibonise ukudibanisa okuphawulekayo kunye nokuphucula impilo yengqondo kunye nomngcipheko we- Alzheimer kunye nezinye iintlobo zesifo sengqondo .
Iyintoni isidlo sokutya?
Njengoko igama libonisa, ukutya kwe-MIND kuvela kwiDestrate yokutya kunye ne- DASH (iindlela zokutya zendlela yokuyeka ukunyuka kwe-Hypertension), ukutya kokubili okujoliswe ekujoliseni impilo yempilo.
Yayilungiswa nguMartha Clare Morris, PhD, ScD, kunye nabalingane bakhe kwi-Rush University Medical Centre.
Ukutya kwe-MIND kugxininisa imichilo yokutya okunempilo, ngokugxila kulezi zigaba ezi-10 eziphilileyo: iinqabunga , amajikijolo, imifuno eluhlaza emifino , nezinye iifuno, iwayini , iimbotyi, intlanzi, iinkukhu, inkozo epheleleyo kunye neoli yeoli.
Kukwafuna ukuba unciphise ukutya kwiindawo ezinobungozi bokutya okuthosiweyo, i-pastries kunye neesekese, ibhotela okanye igargarini, inyama ebomvu, noshizi.
Uphando nge-MIND Diet, Health Brains, kunye neengozi ye-Alzheimer's Risk
Iziphumo ezininzi zophando ziye zajonga ukuba imveliso ye-MIND inceda ukuthintela isifo se-Alzheimer kunye nezinye iintlobo zesifo sengqondo.
I-MIND Diet yadibaniswa neNqanaba elincinci lokuNcipha kweCognitive
Olunye uphando lwabandakanya abantu abadala abangama-960 kwiMemori yokuHlola kunye ne-Aging Project. Abathathi-nxaxheba balandela ukutya kwe-MIND malunga neminyaka emihlanu kwaye kulo lonke uphando, ukusebenza kwabo kwengqiqo kwavavanywa ngonyaka.
Abaphandi bafumanise ukuba ukunyamekela okuphezulu kwimveliso ye-MIND kwakuxhomekeke ekunciphiseni ukuhla kwezinto ezinokuthi zenzeke ngokuguga. Enyanisweni, bazimisele ukuba iziphumo zilingana nomntu ofumana ingqondo yomsebenzi womntu owayeneminyaka engama-7/2 encinane. Zomibini iziphumo zokuqonda, kunye neziphumo zecandelwana ngalinye, zazingcono kakhulu kulaba bathathi-nxaxheba.
Amacandelo ngamnye aquka inkumbulo ye-episodic, inkumbulo ye- semantic kunye nesantya sokuqonda.
I-MIND Diet yadibaniswa neNqanaba elinciphile le-Alzheimer's
Olunye uphando lwenziwe ngabaphandi abafanayo abaqhube isifundo esingentla. Injongo yabo yayikukufumanisa ukuba ukutya kwe-MIND akuzange kuthintele kuphela izinga lokuncipha kwengqondo kodwa kwaphumela ekuhlaleni kwezinga le-Alzheimer's disease.
Kule sifundo, abaphandi bajonga ngokuthe ngqo iintlobo ezintathu zokutya: i-MIND yokutya, ukutya kweMedithera kunye nokutya kwe-DASH. Balinganisa umgangatho wokubambelela kwezo zidlo (oko kukuthi, ukulandelelana ngokutya ngokuthe ngqo) kwaye ke wabona ukuba ngubani kulaba bathathi-nxaxheba abaye bahlakulela isifo se-Alzheimer.
Abaphandi baphinde babandakanyeke kwezinye iimpawu zabathathi-nxaxheba abaye baxhatshazwa ngumngcipheko wokugula komzimba kubandakanya umsebenzi owenziwe ngokomzimba , ubudala, isondo, izinga lemfundo , ukukhuluphala, inqaku eliphantsi lomzimba (BMI), kunye nomlando wexinzelelo lwegazi eliphezulu , okanye iswekile . Oku kwenziwa ukwenzela ukunciphisa ithuba lokuba enye yezi zinto (kunokuba zidle) zazichaphazela kakhulu umphumo wophando.
Iziphumo zolu phando zibonisa ukuba ukunyamekela okuphezulu kwi-MIND yokutya kwanciphisa ingozi ye-Alzheimer's disease ngama-53 ekhulwini xa kuthelekiswa nalabo abangazange balandele ukutya.
Kodwa iindaba ezilungileyo ngokumalunga ne-MIND yokutya kukuba nangona xa abathathi-nxaxheba beyilandela ixesha elithile (kubonwa ngababhali bezofundo ngokuthi "ukunamathela ngokuthe ngqo"), kwakunokubambisana kunye neepesenti ezingama-35 ezanciphisa ingozi ye-Alzheimer's disease.
Kuyathakazelisa ukuba ukunyamekela okuphezulu kwiDASH yokutya kunye nokutya kweMedithera kwanciphisa ingozi yokugula komntu, kodwa ukuthotyelwa ngokuthe ngqo kwezi zidlo zimbini azizange zinciphise kakhulu inani le-Alzheimer's disease.
I-Alzheimer's Association International International Studies kwi-MIND Diet
Iinkcukacha ezinikezelwe kwiNgqungquthela yamazwe ngamazwe ka-2017 ye-Alzheimer's Association yabandakanya uphando olongezelelweyo malunga nokutya kwe-MIND, kunye nezinye izidlo ezidibaniswe nempilo engcono yengqondo.
Kwisifundo esinye, ukunciphisa i-30 ukuya kwi-35 ekhulwini kwengozi yokuphazamiseka kwengqondo kufunyenwe kubadala abangama-6 000 abaye balandela ngokusisondlo ukutya kweMedithera kunye nokutya kwe-MIND. Ukulandela ngokulandelelanayo i-MIND okanye iMeditera yokutya yayinxulumene neepesenti ezingama-18 zinciphisa umngcipheko wokuphazamiseka kwengqondo.
Olunye uphando olubizwa ngokuba yi-Women's Health's Initiative Study Memory (I-Memory-Based Health Initiative Study) yabandakanya abafazi abangaphezu kwama-7 000 aneminyaka yobudala engama-71. Ukunamathela kwabo kwi-MIND yokutya kwakulinganiswa kwaye kwahlulwa ngokwezigaba ezinamathelwano (4th quartile) ukuya kumncinci (1 quartile) ). Xa kuthelekiswa ne-quartile yokuqala, ezinye iindawo ezine-quartile zihambelana ngamnye nomngcipheko othe wanciphisa umqondo . Oku kuphinda kugcizelele ingcamango yokuba ukuthobela ngokupheleleyo ukutya okunempilo kungenakufuneka ukuba kuxhamle ubuchopho bethu.
Ucwaningo lwesithathu olwenziwe kwingqungquthela lufumene ukuba ukutya okunempilo kwakunxulumene nomthamo omncinci wengqondo . Umthamo wobunongo ubuye wadibaniswa kunye nempilo kunye nokusebenza kwengqondo. Kwi-Alzheimer's disease, ivolumu yengqondo iyancipha kakhulu. Olu phofu alululwanga ngokuthe ngqo malunga nokutya kwe-MIND, kodwa kunoko lubonisa ukubaluleka kokutya okunempilo ngokubanzi kwimpilo yengqondo.
Kutheni i-MIND Diet ikhuthaza impilo yeBongo?
Uphando oluphambili sele lufumene ukulungelelanisa okuqinileyo phakathi kwempilo yengqondo kunye nempilo yengqondo . Eyona nto, into enhle intliziyo isoloko ikulungele ingqondo, ngokunjalo. Intliziyo ephilileyo igcina ukuhamba kwegazi okwaneleyo echaphazela ukusebenza kwengqondo. Ukutya kwe-MIND kunokucingwa njengokuba kubandakanywa "okulungileyo" okanye amanqaku asebenzayo ekudleni kweMedithera kunye nokutya kwe-DASH, zombini ekujoliswe kuyo kwimpilo ye-cardiovascular.
I-MIND yokutya iquka ukutya okuzimeleyo ngokuhambelana nobomi obuphilileyo kunye nomngcipheko omncinci wokugula komzimba. Ngokomzekelo, uphando oluninzi luye lwabonakalisa iingenelo zobuchopho beebriji. Ngokufanayo, abaphandi abaninzi baye babonisa ukuba ukutya amantongom kunokunciphisa umngcipheko wokuhlaziya i-dementia. Ukongeza oku kutya kunye kunye nabanye abonakaliswe yisayensi ukuze bazuze ubuchopho bethu, kubonakala ngathi kunengqiqo ukuba umgomo wakho kukukwenza konke okusemandleni akho ukunciphisa ingozi yokugula komntu kunye nokuguga kwengqondo.
Ukutya kufunyenwe kwizifundo ezininzi njengenye yezinto ezininzi "ezilawulwayo" ezibangelwa ingqondo yengqondo. Oko kuthetha ukuba nangona kukho iingozi ezininzi esingazikwazi ukulawula, njengembali yentsapho, i-genetics kunye nobudala, ukutya kwethu yinto enye esinokuyilawula. Ukwenza njalo kuye kwahlanganiswa neziphumo ezilungileyo, zombini umzimba kunye nengqondo.
I-MIND Diet ihluke njani kwi-Mediterranean Diet?
Ezi zidlo zibini zifana, oku akumangalisiyo kuba ukutya kweMedithera ngenye yezidlo ezimbini ezidibeneyo ukuze zenze i-MIND yokutya.
Ukutya kwe-MIND kufaka kuphela amajikijolo ngokuchasene nesigaba esibanzi sesityalo kwiMediterranean. Ukutya kwe-MIND kugxininisa ngakumbi kwimifuno eluhlaza kunye nemifuno ngokubanzi ngenxa yokuba uphando lufumene iingenelo ezininzi ezinxulumene nale yokutya. Ukusetyenziswa kweentlanzi kufakwe kwi-MIND yokutya kodwa kungaphantsi kwexabiso eliphakanyisiweyo kwiMeditera, kwaye amazambane azange zifakwe kwi-MIND yokutya.
I-MIND Diet ihluke njani kwiDASH Diet?
Ukutya kwe-DASH yindlela enye yokutya apho i-MIND yokutya yayisekelwe khona. Yenzelwe ngokukodwa ukujolisa kwixinzelelo (uxinzelelo lwegazi oluphezulu). Ukutya kwe-DASH kufana nesidlo saseMedithera njengoko sidinga ukusetyenziswa kweziqhamo ezingaphezu kwezinto zokutya. Ivumela kwakhona inyama kunye nobisi ngaphezu kokutya kwe-MIND. Ngokwahlukileyo, ukutya kwe-MIND kuncoma ukuba utye amaninzi amaninzi kunokwenza ukutya kwe-DASH.
ILizwi
Ekubeni singenalo unyango olufanelekileyo lwe-dementia okwangoku, ukulandela iindlela zokunciphisa umngcipheko kwinto ekujoliswe kuyo kubaninzi kwiinkalo zonyango, nangona abanye beqhubeka beqhubela phambili ekuphanduleni uphando olutsha kunye neendlela. Ukufumana iingenelo ezinokwenkcazo ezivela kuncinci-kunelungelo lokunyamekela kwimveliso ye-MIND kukuphuhliswa okukhuthazayo ekufuneni kwethu umzimba kunye nengqondo yengqondo.
> Imithombo:
> I-Alzheimer's Association International. 2017. Iimilo zokutya eziPhephile zingalondoloza uMsebenzi weCognitive kunye nokuNciphisa ingozi yokuDementia. https://www.alz.org/aaic/releases_2017/AAIC17-Mon-Diet-Release.asp
> Morris MC, Tangney CC, Wang Y, Sacks FM, uBennett DA, Aggarwal NT. I-MIND Diet Enxulumene neNgcembelelo eNcitshiswayo yeSifo se-Alzheimer. I-Alzheimer's & dementia: iphephandaba le-Alzheimer's Association . 2015; 11 (9): 1007-1014. i-doi: 10.1016 / j.jalz.2014.11.009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
> Morris MC, iTangney CC, Wang Y, et al. I-MIND yokutya iyancipha ukunyuka kwengqondo kunye nokuguga. I-Alzheimer's & dementia: iphephandaba le-Alzheimer's Association . 2015; 11 (9): 1015-1022. i-doi: 10.1016 / j.jalz.2015.04.011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/