Abincin MIND: Abincin Abincin Kwakwalwa don Kariya Daga Rage Fahimci
Kuna neman kiyaye lafiyar kwakwalwar ku da kare ta daga cututtuka kamar Alzheimer's da dementia? Duba abincin MIND! Wannan nau'in abinci na Bahar Rum da DASH yana mai da hankali kan rukunin abinci waɗanda zasu iya haɓaka ƙarfin kwakwalwar ku. Bi shi kuma kuna iya jin daɗi mafi kyawun aikin fahimi yanzu da kuma nan gaba.
Shin abincin MIND yana da kyau don asarar nauyi?
[ss_click_to_tweet tweet =""Abin da ke da kyau ga jiki yana da kyau ga hankali!" MIND #diet yana ɗaukar wannan tunanin zuwa sabon matakin! ” abun ciki =”“Abin da ke da amfani ga jiki yana da kyau ga hankali!” Abincin MIND yana ɗaukar wannan tunanin zuwa wani sabon matakin!" style=”2″ mahada=”1″ ta =”1″]
Dukanmu mun ji tsohuwar karin magana: “Abin da ke da amfani ga jiki yana da kyau ga hankali!” Abincin MIND yana ɗaukar wannan ra'ayi zuwa sabon matakin kuma yana mai da hankali kan haɓaka kwakwalwa da lafiyar zuciya maimakon ƙidaya adadin kuzari don cimma sakamakon da ake so. Wannan abincin kuma yana jaddada amfani da furotin, 'ya'yan itatuwa da kayan marmari, kuma za a iya rage yawan adadin kuzari ta hanyar canza abincin ku.
Wadanne abinci ne akan abincin MIND?
A lokacin cin abinci na MIND za ku buƙaci waɗannan abincin kuma idan kuna zuwa Organic za ku iya guje wa magungunan kashe qwari da sinadarai masu cutarwa da ake amfani da su wajen samarwa da yawa.
Jerin Abincin Abinci:
Ganyen ganyen ganye (sau biyu a rana ko fiye da abinci kowace rana
- 3 servings kowace rana - 2 servings kowace rana - 4 servings)
'Ya'yan itãcen marmari (sau biyu ko fiye a kowane mako / 2 servings kowace rana / kwanaki 3 ko fiye a kowace rana)
Kwayoyi (dinkin goro a kowace rana)
Wake (akalla sau uku a mako)
Berries (sau biyu ko fiye a mako)
Kifi (sau biyu a mako ko fiye / sau ɗaya a mako - sau hudu a mako - sau uku)
Kaji (sau biyu ko fiye a kowane mako / sau ɗaya a rana - sau biyar a mako - kwana shida)
Man zaitun (ana amfani da shi azaman babban man girki)
Wine (gilashi ɗaya kowace rana tare da abinci)
Menene fa'idodin Lafiyar Kwakwalwa na Abincin Kwakwalwa?
Abincin MIND yana da alaƙa da mafi kyawun aikin fahimi a cikin nazarin lura da
na iya jinkirta haɓaka cutar Alzheimer. Nuna man zaitun, Bahar Rum da abincin dash suna da daɗi da daɗi gami da wasu abinci kamar: gabaɗayan hatsi, kifi mai kitse, kayan lambu masu ganye, bitamin E, abinci mai tushe, gurasar alkama gabaɗaya, da sauran kayan lambu. Abubuwan fa'idodin kiwon lafiya da aka gano suna busa HANKALI! Misali - Inganta aikin kwakwalwa, Fahimtar raguwa a hankali, rage cututtukan zuciya, rage hawan jini, rage nauyi, inganta lafiyar zuciya, haɓaka lafiyar kwakwalwa, duba mafi kyau! To kawai wasa na ƙarshe, amma za ku ji daɗi kuma kwakwalwar ku da jikinku za su gode muku, canzawa zuwa Abincin MIND ba abin tunani bane.
Ƙananan abubuwan haɗari da ƙaddamar da abinci mai mahimmanci kuma lura da rage yawan hawan jini, hana ƙarancin fahimi, haɓaka aikin kwakwalwa… da dash da Rumunan abinci na iya jagorantar ku zuwa tsarin cin abinci mai kyau. YI wani abu don bayanin martabar Lafiyar Ƙwaƙwalwar ku ta hanyar samun wannan ingantaccen abincin da adana wasu ƙwayoyin kwakwalwa yayin da kuke ciki! Hakanan yana da alaƙa da raguwa hadarin cutar Alzheimer da sauran raguwar fahimi masu alaƙa da shekaru. Bugu da ƙari, abincin MIND
Abincin TUNANI: Ma'anar, manufa, da tsarin abinci
Wannan abinci ne wanda ke inganta cin wasu abinci kuma yana guje wa wasu. Yin amfani da sinadaran da ake samu a cikin wasu halaye na abinci na inganta cin abinci mai kyau, wanda ke rage haɗarin cutar Alzheimer. Lalacewar fahimi yana kwatanta sarrafa ƙwaƙwalwar ajiyar jinkiri. Ko da yake yawancin suna son yin la'akari da shi a matsayin al'ada a cikin tsufa, ba makawa ba ne. A cikin 2021 cutar kwakwalwa da Alzheimer ta haifar an sanya ta 6thTrusted Source.
Abin da Kimiyya ke cewa:
Gabatarwa
Tsarin abinci na abinci yana da tasiri mai kariya akan raguwar hankali da kuma lalata abin da ya faru, bisa ga rahotannin cututtukan cututtuka game da yaduwar.2 Kwanan nan, an fitar da rahotanni game da bincike na biyu don inganta tallafi. Yawancin marasa lafiya da ke da matsalolin zuciya da jijiyoyin jini sun sami shawarwari daga maganin rigakafin ƙwayoyin cuta wanda ingancinsa ya yi yawa a cikin gwajin bazuwar PREDIMED.
Nazarin Yawan
Masu bincike sun yi nazarin manya 115 daga Rush Memory and Aging Project (MAP) waɗanda ke zaune a yankin Chicago da kuma garuruwan da ke kewaye. Bude-Cohort Nazarin ya fara a cikin 1997 tare da jarrabawar jijiya na shekara-shekara kamar yadda aka bayyana a baya. 6. Tsakanin 2003 da 2013, mahalarta binciken sun kammala tambayoyin mitar abinci. A tsawon wannan binciken, tsofaffi 15545 sun mutu kuma 159 an cire su daga nazarin abinci kafin gwajin abinci. Wannan ya bar mahalarta 13606 sun sami damar shiga cikin nazarin abincin da abin da ya faru AD.
Ƙungiyoyin
Abubuwan da ba na abinci ba a cikin bincike an samo su daga tambayoyin da aka tsara da kuma sakamakon ma'auni daga ƙididdigar asibiti na asali ta hanyar samfurin. An ƙayyade shekaru daga ranar da aka ba da rahoton kai akan ƙimar fahimi na asali. Shekarar ilimi na nufin karatu na yau da kullun. An gudanar da genotyping tare da manyan abubuwan da aka samu kamar yadda aka ambata a baya. An auna shiga cikin ayyukan motsa jiki na fahimi ta amfani da ma'aunin maki 5 da mitar da aka ƙididdige don nau'ikan ayyuka daban-daban (karantawa, wasa, haruffa wasa, ko ziyartar ɗakin karatu). 13.
Nazartar Ƙididdiga
Sakamakonmu ya nuna cewa cin abinci da shekaru suna da alaƙa da gano cutar Alzheimer. Mun kwatanta tsarin abinci daban-daban guda biyu da juna ta amfani da daidaitawar shekaru da daidaita tushe. Samfurin tushe ya haɗa da abubuwa masu yuwuwa masu ruɗawa waɗanda sune babban shaidar cewa cutar Alzheimer tana da alaƙa da shekaru. An kuma haɗa jimlar adadin kuzari saboda suna da tasiri akan abinci azaman masu ruɗani. Binciken ya ƙunshi ƙarin bambance-bambancen haɗin gwiwa a cikin ingantaccen tsari na asali.
Cutar Alzheimer
An ƙaddara ganewar asibiti ta hanyar kima na shekara-shekara na baya kamar yadda aka bayyana a kasa. Yana nazarin bayanan da aka tattara a cikin gwaji na asibiti ta yin amfani da tsarin tsarin kwakwalwa da tarihin asibiti, da gwajin aikin fahimi a hade tare da algorithms waɗanda ke tantance rashin fahimta. Cigaba da cutar ta hanyar ka'idoji da Cibiyar Sadarwa ta Kamfanin Ka'idoji da bugun jini da kuma cutar Alzheimer da kuma kungiyar rikice-rikice.
Makin cin abinci
Ƙididdigar cin abinci bisa la'akari da martanin tambayoyin ga tambayoyin mitar abinci na ɗan lokaci an inganta su ga tsoffin al'ummomin Chicago. Mahalarta sun ba da rahoton yawan amfani da na yau da kullun na watanni 12 da suka gabata na abubuwa 144. An auna matakin abinci mai gina jiki da ƙarfin kuzari a cikin duk abinci ko dai daga adadin kuzari da aka cinye ko kuma daga shekaru da takamaiman yanki na jinsi. Tebur na 1 yana gano nau'in abinci mai gina jiki na abinci da matsakaicin maki.
Table 1
Abubuwan da ake amfani da su na kayan abinci da matsakaicin maki don ƙimar abinci na DASH, Rum da MIND Makidin abinci na MIND yana da abubuwan abinci na 15 ciki har da ƙungiyoyin abinci masu lafiya na kwakwalwa 10 (kayan lambu masu ganye, sauran kayan lambu, kwayoyi, berries, wake, dukan hatsi, kifi, kaji, Man zaitun, goro An tantance man zaitun a 1 a wani bincike da aka gano man zaitun a matsayin mai na farko da aka saba cinyewa a gida.
MIND Diet Bincike
Nazarin ya fi mayar da hankali kan abincin MIND, kuma ya nuna cewa yawan cin abinci na yau da kullun na iya hana AD. A cikin mafi ƙanƙanta mafi ƙasƙanci, adadin AD yana raguwa da 53% a cikin waɗanda suka sami mafi girman maki na MIND yayin da mafi ƙarancin maki ya ragu da 35% zuwa 35% a tsakiyar tertile. Abubuwan da ake tsammani sun kasance masu zaman kansu daga wasu halaye na rayuwa da yanayin cututtukan zuciya. Ya bayyana ko da ƙarancin bin abincin MIND zai iya inganta alamun AD sosai.
Interpretation
A wani rahoto, dabi'un abinci na MIND sun fi tsinkayar raguwar fahimi fiye da abincin Rum da ASH. Binciken na yanzu yana nazarin alaƙar da ke tsakanin tsarin abinci mai gina jiki da kuma rashin lafiya na autoimmune, Alzheimers. Abincin MIND da Rumunan Rum sun nuna tasirin kariya tare da AD, suna ba da shawarar MIND ba ya shafar cututtukan cututtukan Alzheimer musamman. Wannan binciken ya nuna cewa shawarwarin abinci na iya yiwuwa, amma ƙarin gyare-gyaren abinci na iya ƙara rawar rigakafi a AD.
Shin abincin MIND yana aiki da gaske?
Binciken da aka yi bayan binciken ya nuna mutanen da abincinsu ya ragu sun kasance tushen lafiya kuma suna da ƙarancin haɗarin cutar Alzheimer da kashi 44 cikin ɗari a cikin shekara idan aka kwatanta da waɗanda ba 'yan asalin ba. Wadanda ke bin abincin sun rage yawan hadarin kamuwa da cutar da kashi 65%. Martha Clare Morris, ƙwararriyar masaniyar abinci mai gina jiki ce ta haɓaka abincin MIND a Cibiyar Kiwon Lafiya ta Jami'ar Rush da ke Chicago, wacce ke son ƙirƙirar abincin da zai kare cutar Alzheimer da raguwar fahimi.
Abincin da za a guje wa abincin MIND sun haɗa da:
-Jan nama (a ci kasa da sau hudu a mako)
- Man shanu da margarine (iyakance zuwa kasa da cokali daya a rana).
- Cuku (ku ci ƙasa da hidima ɗaya a mako)
- soyayyen abinci (ka guji cin abinci akai-akai)
- pastries da sweets (a ci kasa da sau biyar a mako)
Tsarin Dash na Bahar Rum
Abincin MIND abinci ne mai lafiyar kwakwalwa wanda ya dogara akan abincin Bahar Rum da kuma abincin DASH. Yana mai da hankali kan abincin da ke da amfani ga kwakwalwar ku kuma yana iya taimakawa kare ta daga matsalolin da suka shafi shekaru kamar cutar Alzheimer. Kuna sha'awar bin abincin MIND, magana da likitan ku ko likitancin abinci mai rijista don farawa. Za su iya taimaka muku ƙirƙirar tsari wanda ya dace da buƙatunku da salon rayuwar ku. Cin abinci mai kyau muhimmin bangare ne na rayuwa mai kyau, kuma abincin MIND babban zaɓi ne idan kuna neman abinci mai lafiyayyen ƙwaƙwalwa da za ku bi.
Abincin MIND yana tsaye ne ga Bahar Rum-DASH Intervention for Neurodegenerative Delay. Matasa ne na abinci na DASH (Hanyoyin Abinci don Dakatar da hauhawar jini) da kuma abincin Bahar Rum, kuma yana mai da hankali kan rukunin abinci a cikin kowane abinci wanda zai iya haɓaka ƙarfin kwakwalwar ku da kare shi daga matsalolin da suka shafi shekaru kamar cutar Alzheimer.
Abincin MIND yana da alaƙa da mafi kyawun aikin fahimi a cikin nazarin lura da hana raguwar fahimi da cutar Alzheimer. Hakanan yana da alaƙa da rage haɗarin cutar Alzheimer da sauran raguwar fahimi masu alaƙa da shekaru.