Funda Iingcebiso Zokutya Zempilo zokutya kakuhle kunye neParkinson
Njengoko sifunda ngakumbi malunga nenxaxheba yesondlo kwimpilo kunye nezifo, ngaba kukho naziphi na iingcebiso zokutya zamaqela okutya eziye zazinceda abo baphila nesifo sikaParkinson?
Ukutya, Ukutya, kunye nezifo ze-Parkinson
Kwixesha elidlulileyo, kwakucatshangwa ukuba ukutya okukhethekileyo kwakungeyomfuneko kwiinqanaba zokuqala zesifo se- Parkinson (PD) kwaye konke kwakufuneka ukuba ukutya ukutya okunempilo, okunokulinganisela.
Njengoko sifunda ngakumbi malunga neendlela zobuchopho obandakanyekayo kwisifo se-Parkinson kunye nendima ethile izondlo zingadlala, kuyacaca ukuba ukujonga kakuhle ukutya kwakho kungaba yinto efanelekileyo kwangoko emva kokuxilongwa.
Ucwaningo luye lwabonisa iindlela ezithile zokutya kunokunceda ukuphucisa ukunyuka kwesifo sakho, ubuncinane kwi-theory Njengoko igalelo lokutya kwisifo sele lijongwe ngokucwangcisekileyo, mhlawumbi siza kufunda ezininzi kwiminyaka ezayo.
Yidla ngakumbi ukutya okuNgcinci-nkunkuma
Ukutya ukutya okunotye kwi-antioxidant foods kuyisinyathelo sokuqala esihle. I-Antioxidants yilezo ziikhemikhali ezithenga kunye nokutya-okubizwa ngokuba yi ' free radicals ' - ii-molecule ezininzi ezijikelezayo kwiiscupu zakho kwaye ziwonakalise ezo zicubu. Ama-radicals amahhala anxulumene ngokukhethekileyo neeseli ezivelisa i-dopamine. Ngako-ke, enkulu inani le-antioxidants kwisistim sakho (ngaphakathi kwesizathu, ngokuqinisekileyo), incinci inani lokujikeleza i-radicals yamahhala.
Iingqungquthela, ezo kufuneka zinciphise izinga lokulahleka kwe-dopamine ngokuhamba kwesikhathi.
Uphononongo ngoku uqinisekisile amandla e-polyphenols kwiziqhamo kunye nemifuno ukunciphisa ukufa kweeseli zesisongela engqondweni.
Ngoko ke kukuphi ukutya okuqulethe ezininzi ze-antioxidants?
- Iintlobo kunye nemifuno - Esikhundleni sesityalo esinye okanye imifuno ethile, kukulungele ukutya iintlobo ezahlukeneyo ezi zinto njengoko ezi zinto ziqulethe i-phytonutrients ezahlukileyo ngokuxhomekeke kumbala wazo. Ezinye izondlo zibhekisela kule nto njengokufumana umbala wembala. Imizekelo ibandakanya imifuno eluhlaza (njengeipinashi), i-broccoli, utamatisi, i-carrots, i-garlic, iimbotyi ezinobomvu obomvu, iimbotyi ze-pinto, i-blueberries, i-cranberries, i-strawberries, i-plums kunye nama-apula.
- I-Tea - Nangona itiye emnyama ingaba yinto elungileyo, itiye eluhlaza kunye netiye ezimhlophe ziyimithombo enkulu ye-antioxidants. Nangona i-green tea ingumthombo obalaseleyo wokuxhatshazwa kwengqondo, qiniseka ukuba ufunda indlela yokuphuza itiye eluhlaza ngokufanelekileyo okanye ezininzi zeziphumo zingalahleka. Kwakhona khumbula ukuba ukongeza ukhilimu, okanye nayiphi na imveliso yobisi inganciphisa kakhulu i-antioxidants ngokuzibopha. Ukuba udinga ukutshintsha i-flavour, yongeza umnqweno we-lemon, ophucula umzimba wakho ngokufakela itiye eluhlaza.
- Ikhofi - Ewe, kukho amaxesha apho ikhofi ingabandakanywa kwiluhlu lokutya okulungileyo kuwe!
- Iwayini elibomvu liqulethe i-antioxidants (gcinani engqondweni kwezi zikhokelo zokusela ngokumodaka kwaye usuke utywala utywala xa unembali yobunzima okanye unzima ukulawula ukutya kwakho.) Abantu abaninzi bayamangaliswa ukuva ukuba loo juyisi ebomvu iqukethe i-resveratrol ngokunjalo iwayini ku funeka.
- Ijusi ezimnyama ezifana negromegranate ne-blueberry juices zizityebi kwi-antioxidants.
Fumana i-Omega-3 kwiSidlo sakho
I-Omega-3-fatty acids iyisondlo esibalulekileyo samathambo amaninzi emzimbeni wakho ukuze ufuna ukuqinisekisa ukuba uchithe imali efanelekileyo yezi zondlo. Iintlanzi ezinamafutha afana ne-mackerel, i-trout, i-herring, i-sardines, i-albacore itayuni kunye ne-salmon ziphakamileyo kwiintlobo ezimbini ze-omega-3 fatty acids, i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).
Ngoxa sifunda nje malunga nendlela i-omega-3-fatty acids inokuchaphazela ngayo abantu abanesifo sikaPinsinson, kubonakala ukuba ezi zondlo ziyakwenza isenzo se-neuroprotective kwiigundane ezineemeko ezifuna ukufana nesifo sikaParkinson. Kubantu, ukwandiswa kwamanqanaba e-DHA kunokunciphisa ukuhla kweengqondo ezinxulumene nezifo ezinokwenziwa kwezifo.
Kunconywa ukutyiswa kweentlanzi ubuncinane kabini ngeveki kwimpilo ephezulu. Ukuba awuyidli intlanzi, cinga ukuthatha ioli yeentlanzi ukuxhaswa okanye ukhangele kule mijelo yezityalo ze-omega-3-fatty acids.
Amanye amaNetrient Focus Focus
Inani elaneleyo le-calcium, i-magnesium, kunye neevithamini D no-K zinceda ukuqinisa ulusu kunye nethambo.
Unokufumana ezi zondlo kwiimveliso zobisi ezifana ne-yogurt kunye nobisi.
Ngaba Uyafuna naziphi na izongezelelo?
Nangona kulungile ukuba ufumane amavithamini kunye nama-phytonutrients ngokusebenzisa imithombo yokutya, kunokuba nzima ukufumana i-vitamin D ekutya kwakho. Izifundo zisitshela ukuba amazinga awaneleyo e-vitamin D athatha indima kuyo yonke into esuka kwisifo sika-Parkinson ukuya ekuthintela umhlaza.
Ngokuqhelekileyo, sifumana i-vitamin D eninzi ilanga, kodwa ngokusetyenziswa kwe-sunscreen kunye nemisebenzi yangaphakathi, kuye kwafunyanwa ukuba uninzi lwabantu lunamanqanaba athatyathwa njengezantsi kakhulu.
Abantu abaninzi kufuneka bathathe isongezelelo se-vitamin D3 ukuze bafumane ngokwaneleyo, kodwa oku kulula ukuyiqonda. Uvavanyo olulula lwegazi lunokukuxelela ukuba unalo okanye unesiphelo esiphantsi 'sodidi oluhle.' Buza ugqirha wakho ukuba ahlole izinga lakho. Kucingelwa ukuba ukungabikho kancinci kwimisebe ye-ultraviolet ephuma elangeni, okubangelwa ukungena kwe-vitamin D encinci, kuxhomekeke engozini yokunyuka kwesifo se-Parkinson, ubuncinci kubantu abaselula.
Indlela yokufumana iMpilo yokutya engaphezulu kwiDlothi yakho
Nazi ezinye izicwangciso zokutya ukutya okunempilo ngokugcina ingqalelo izondlo ezingentla apha:
- Ama-blueberries, ama-raspberries kunye nama-blackberries angakhutshwa kwi-yogurt ye-vanilla ibe yi-dessert enomnandi. Okanye udibanise ne-yogurt kunye neqhwa ukwenza i-smoothie. Iziqhamo ezizaliswe yi-fiber smoothies nazo zinokukunceda ukuthintela ukuzitywa kwamanye amayeza.
- Yongeza isipinashi kwiiqanda eziqhekeza kunye nezinye izitya. Gcoba isipinashi esitshiweyo, ephoswe kwioli yeoli kunye nama-saladi okanye irayisi e-brown.
- Iinqathi zithwala i-antioxidant enamandla ebizwa nge-beta-carotene. Iinqwelo eziphekiweyo, ezitshisiweyo okanye ezicocekileyo zikhulula i-antioxidants okanye ngandlela-thile zenza kube lula ukuzifumana. Iidloti eziphekwe zidla ngokukhawuleza. (Qaphela ukuba kufuneka ufumane i-beta-carotene kwisondlo sakho kwaye ungabongezeleli. Enyanisweni, ngelixa amazinga aphezulu e-beta-carotene ekhusela umhlaza wamaphaphu, ukuxhaswa kwe-beta-carotene kudibene neengozi ephezulu.)
- I-Vitamin E i-antioxidant enamandla kwaye ifumaneka kwezinye iinqutyisi kunye neengqolowa ezipheleleyo. Nangona uphando lweempembelelo ze-vitamin E eziphambene ne-PD ziye zaveza iziphumo ezidikibalalayo okanye ezixutywe, i-vitamin E kufuneka ibe yinto yokutya kwakho. Ukupheka i-grains epheleleyo, efana nerayisi ebomvu, i-quinoa okanye i-bulgur ngqolowa. Ngeentlobo ezahlukeneyo, faka iidiliya okanye i-cranberries, i-parsley ecoliweyo okanye isipinashi, kunye neoli yeoli.
Imithombo:
Ataie, A., Shadifar, M., no R. Ataee. I-Polyphenolic Antioxidants ne-Neuronal Ukuvuselelwa. I-Basic Clinical Neuroscience . 2016. 7 (2): 81-90.
Barros, A., uCrispim, R., Uchoa, J. et al. Impembelelo ye-Omega-3 Fatty Acids Supplementation kwi-Hemiparkinsonism Model Ekhutshwe ngu-6-Hydroxydopamine kwiiRats. I-Basic Clinical Pharmacology kunye neTyxicology . 2016 Novemba 24. (Epub phambi kokuprinta).
Kravietz, A., Kab, S., Wald, L. et al. Umbutho we-UV Radiation kunye neNgcembelelo yezifo ze-Parkinson: Isifundo soFundo lwesizwe saseFrench. Uphando lweNdalo . 2016. 154: 50-56.
Weiner, WJ, Shulman, LM kunye neLang, AE (2013). Izifo ze-Parkinson, Uluhlu lwesithathu, Isikhokelo esigqibeleleyo sezigulane kunye neentsapho. Johns Hopkins Press Book, eBaltimore.
Zhang, Y., Chen, J., Qiu, J. et al. Ukungena kweentlanzi kunye ne-Polyunsaturated Fatty Acids kunye neengozi ezinzulu zokuKhubazeka kwengqondo: I-Dose-Impendulo-Meta-Analysis yee-21 zeeNkxaso zoLuntu. I-American Journal ye-Clinical Nutrition . 2016. 103 (2): 330-40.