Zakudya za MIND: Chakudya Chaubongo Choteteza Kukuchepa Kwachidziwitso

Mukuyang'ana kuti ubongo wanu ukhale wathanzi ndikuuteteza ku matenda monga Alzheimer's and dementia? Onani zakudya za MIND! Zakudya zosakanizidwa za ku Mediterranean ndi DASH zimayang'ana pamagulu azakudya omwe angakulitse ubongo wanu. Tsatirani ndipo mungasangalale bwino chidziwitso ntchito tsopano ndi mtsogolo.

Kodi zakudya za MIND ndizabwino pakuchepetsa thupi?

[ss_click_to_tweet tweet=”“Chimene chili chabwino kwa thupi ndi chabwino kwa malingaliro!” MIND #diet imatengera lingaliro limenelo pamlingo watsopano! ” zomwe zili=”“Zomwe zili zabwino m’thupi ndi zabwino m’maganizo!” Zakudya za MIND zimatengera lingaliro limeneli kukhala latsopano! " style=”2″ ulalo="1″ kudzera="1″]

Tonse tamvapo mwambi wakale wakuti: “Chimene chili chabwino kwa thupi n’chabwino m’maganizo!” Zakudya za MIND zimatengera lingaliro limenelo kumlingo watsopano ndipo limayang'ana pakulimbikitsa ubongo ndi thanzi la mtima m'malo mowerengera zopatsa mphamvu kuti mukwaniritse zomwe mukufuna. Zakudya izi zimagogomezeranso kugwiritsa ntchito mapuloteni, zipatso ndi ndiwo zamasamba, ndipo kudya kwanu kwa calorie kungachepe posintha zakudya zanu.

Ndi zakudya ziti zomwe zili pazakudya za MIND?

Pazakudya za MIND mudzafunika zakudya izi ndipo ngati mukupita ku Organic mutha kupewa mankhwala owopsa ndi mankhwala omwe amagwiritsidwa ntchito popanga zochuluka.

Mind Diet Food List:

Masamba Obiriwira Obiriwira (2 servings patsiku kapena kupitilira apo patsiku

- 3 servings patsiku - 2 servings patsiku - 4 servings)

Zipatso (magawo awiri kapena kupitilira pa sabata / 2 servings patsiku / masiku atatu kapena kupitilira apo)

Mtedza (mtedza wochuluka patsiku)

Nyemba (osachepera katatu pa sabata)

Zipatso (zawiri kapena kupitilira pa sabata)

Nsomba (kawiri pa sabata kapena kuposerapo / kamodzi pa sabata - kanayi pa sabata - katatu)

Nkhuku (kawiri kapena kupitirira pa sabata / kamodzi pa tsiku - kasanu pa sabata - masiku asanu ndi limodzi)

Mafuta a azitona (omwe amagwiritsidwa ntchito ngati mafuta anu ophikira)

Vinyo (kapu imodzi patsiku ndi chakudya)

Kodi Ubwino wa Ubongo Waubongo wa Chakudya Chaubongo Ndi Chiyani?

Zakudya za MIND zakhala zikugwirizana ndi ntchito yabwino yachidziwitso mu maphunziro owonetsetsa komanso

akhoza kuchedwa kukhala ndi matenda a Alzheimer's. Pokhala ndi mafuta a azitona, zakudya za ku Mediterranean ndi dash zimawoneka ngati zokometsera komanso zokoma kuphatikiza zakudya zina monga: mbewu zonse, nsomba zamafuta, masamba obiriwira obiriwira, vitamini E, zakudya zamasamba, mkate wa tirigu wonse, ndi masamba ena. Ubwino wathanzi womwe wapezeka ndikuwomba kwa MIND! Mwachitsanzo - Kupititsa patsogolo ntchito za ubongo, kuchepa kwachidziwitso pang'onopang'ono, kuchepetsa matenda a mtima, kuchepetsa kuthamanga kwa magazi, kuchepa thupi, kusintha thanzi la mtima, kulimbikitsa thanzi la ubongo, kuyang'ana bwino! Kungosewera komaliza, koma mudzamva bwino ndipo ubongo wanu ndi thupi lanu zidzakuyamikani, kusinthira ku MIND Diet ndikosavuta.

Chepetsani zomwe zimayambitsa chiopsezo ndikudzipereka kudya mosamalitsa ndikuzindikira kutsika kwa kuthamanga kwa magazi, kupewa kufooka kwachidziwitso pang'ono, kumapangitsa ubongo kugwira ntchito… Zakudya za dash ndi zakudya zaku Mediterranean zitha kukutsogolerani kuti muzitha kudya bwino. CHIPANI zinazake za mbiri yanu ya Ubongo Waumoyo mwa kudya zakudya zathanzi ndikusunga ma cell ena aubongo mukadali pamenepo! Zimagwirizanitsidwanso ndi kuchepa chiopsezo cha matenda a Alzheimer's ndi kuchepa kwa chidziwitso chokhudzana ndi zaka. Kuphatikiza apo, zakudya za MIND

Zakudya za MIND: Tanthauzo, cholinga, ndi dongosolo la chakudya

Izi ndi zakudya zomwe zimalimbikitsa kudya zakudya zina ndikupewa zina. Kugwiritsa ntchito zosakaniza zomwe zimapezeka m'zakudya zina kumalimbikitsa kudya bwino, zomwe zimachepetsa chiopsezo cha Alzheimer's. Kuwonongeka kwachidziwitso kumatanthawuza ulesi kukumbukira kukumbukira. Ngakhale kuti anthu ambiri amaona kuti ukalamba ndi wabwinobwino, sikuti n’zosapeŵeka. Mu 2021 vuto laubongo lomwe limayambitsidwa ndi Alzheimer's lidayikidwa pa 6thTrusted Source.

Zimene Sayansi Ikunena:

Introduction

Njira yazakudya imakhala ndi chitetezo chodzitetezera pakuchepa kwachidziwitso ndi kusokonezeka kwa zochitika, malinga ndi malipoti a akatswiri a miliri okhudzana ndi kufalikira.2 Posachedwapa, malipoti okhudza kusanthula kwachiwiri adatulutsidwa kuti alimbikitse chithandizo. Odwala angapo omwe ali ndi vuto la mtima adalandira uphungu kuchokera ku mankhwala oletsa tizilombo toyambitsa matenda omwe mphamvu yake inali yapamwamba mu mayesero a PREDIMED.

Ophunzira Ophunzira

Ochita kafukufuku adaphunzira akuluakulu a 115 ochokera ku Rush Memory and Aging Project (MAP) omwe ankakhala m'chigawo cha Chicago komanso mizinda yozungulira. Maphunziro a Open-Cohort adayamba mu 1997 ndi mayeso apachaka amitsempha yamanjenje monga tafotokozera kale. 6. Pakati pa 2003 ndi 2013, omwe adachita nawo kafukufukuyu adamaliza kufunsa mafunso pafupipafupi pa Chakudya. Pakapita kafukufukuyu, okalamba 15545 adamwalira ndipo 159 adachotsedwa pamaphunziro azakudya asanayesedwe. Izi zidasiya anthu a 13606 kuti athe kutenga nawo gawo pakuwunika zakudya komanso chochitika cha AD.

Covariates

Zinthu zopanda zakudya pakuwunika zidatengedwa kuchokera ku zoyankhulana zokonzedwa bwino ndi zotsatira zoyezera kuchokera kumayendedwe oyambira azachipatala ndi zitsanzo. Zaka zimatsimikiziridwa kuyambira tsiku lomwe mwadzinenera nokha pakuwunika koyambira. Chaka cha Maphunziro chimatanthauza sukulu yokhazikika. Kujambula kwa genotyping kunachitika ndi kutsata kwapamwamba kwambiri monga tanenera kale. Kutenga nawo mbali muzochitika zolimbikitsa kuzindikira kudayezedwa pogwiritsa ntchito sikelo ya 5-points ndi kuchuluka kwapakati pamagulu osiyanasiyana a zochitika (kuwerenga, kusewera, kusewera zilembo, kapena kupita ku laibulale). 13.

Amasanthula Statistical

Zotsatira zathu zikuwonetsa kuti kudya zakudya ndi zaka zimagwirizanitsidwa ndi matenda a Alzheimer's. Tidafanizira mitundu iwiri yosiyana yazakudya kwa wina ndi mnzake pogwiritsa ntchito kusintha kwa zaka komanso kusintha koyambira. Chitsanzo choyambira chinaphatikizapo zinthu zomwe zingakhale zosokoneza zomwe zinali umboni waukulu wakuti matenda a Alzheimer amagwirizanitsidwa ndi zaka. Zopatsa mphamvu zonse zidaphatikizidwanso chifukwa zidakhudza zakudya ngati zosokoneza. Kusanthula kumaphatikizapo kusiyanasiyana kochulukira muzosintha zoyambira.

Matenda a Alzheimer

Kuzindikira kwachipatala kumatsimikiziridwa ndi kafukufuku wam'mbuyomu wapachaka monga momwe tafotokozera pansipa. Amasanthula zomwe zasonkhanitsidwa mu mayeso azachipatala pogwiritsa ntchito kuyerekeza kwaubongo kokhazikika komanso mbiri yakale yachipatala, komanso kuyezetsa kwamaganizidwe ogwirizana ndi ma algorithms omwe amawunika kuwonongeka kwa chidziwitso. Kuzindikira kwake kumatengera njira zokhazikitsidwa ndi National Institute of Neurological and Communicative Disorders and Stroke komanso ndi Alzheimer's Disease & Related Disorders Association.

Zakudya zamagulu

Kuwerengera kwamagulu azakudya kutengera mayankho amndandanda wamafunso omwe amafunsidwa pafupipafupi pazakudya kwakhala kovomerezeka kwa anthu akale aku Chicago. Otenga nawo mbali anena kuti nthawi zambiri amamwa kwa miyezi 12 yapitayi pazinthu 144. Zakudya ndi kuchuluka kwa mphamvu muzakudya zonse zimayesedwa kuchokera ku zopatsa mphamvu zomwe zimadyedwa kapena kutengera zaka komanso magawo okhudzana ndi jenda. Gome 1 limatchula zakudya zomwe zili ndi zakudya komanso kuchuluka kwake.

Gulu 1

Zakudya zopatsa thanzi komanso kuchuluka kwakukulu kwazakudya za DASH, Mediterranean ndi MIND Zakudya za MIND zili ndi magawo 15 azakudya kuphatikiza magulu 10 a zakudya zathanzi muubongo (masamba obiriwira, masamba ena, mtedza, zipatso, nyemba, mbewu zonse, nsomba, nkhuku, mafuta a azitona, mtedza Mafuta a azitona adayesedwa pa 1 mu kafukufuku wozindikiritsa mafuta a azitona ngati mafuta oyambira omwe nthawi zambiri ankagwiritsidwa ntchito kunyumba.

Kafukufuku wa Zakudya Zakudya za MIND

Kafukufuku amayang'ana kwambiri pazakudya za MIND, ndipo akuwonetsa kuti kudya kosasinthasintha kwazakudya zonse kumatha kupewa AD. M'madera otsika kwambiri, mlingo wa AD unali kutsika ndi 53% mwa omwe adapeza MIND Scores yapamwamba kwambiri pamene otsika kwambiri adatsika ndi 35% mpaka 35% pakati pa tertile. Zotsatira zoyembekezeka zinali zosagwirizana ndi zizolowezi zina za moyo komanso mikhalidwe yamtima. Zikuwoneka kuti ngakhale kutsatira pang'ono pazakudya za MIND kumatha kusintha kwambiri zizindikiro za AD.

Kutanthauzira

Mu lipoti lina, zizolowezi zazakudya za MIND zinali zolosera za kuchepa kwachidziwitso pang'onopang'ono kuposa zakudya zaku Mediterranean ndi ASH. Kafukufuku wapano akuwunika kulumikizana pakati pazakudya zozikidwa pazakudya ndi matenda a autoimmune, Alzheimers. Zakudya za MIND ndi Mediterranean zidawonetsa zoteteza zolumikizana ndi AD, kuwonetsa kuti MIND siyikhudza makamaka matenda a Alzheimer's. Kafukufukuyu akuwonetsa kuti malingaliro azakudya ndi otheka, koma kusintha kwina kwazakudya kumatha kukulitsa gawo la kupewa mu AD.

Kodi zakudya za MIND zimagwiradi ntchito?

Kafukufuku pambuyo pa kafukufuku adawonetsa kuti anthu omwe kudya kwawo kumakhalabe kochepa amakhalabe ndi thanzi labwino ndipo anali ndi chiopsezo chochepa cha matenda a Alzheimer's ndi 44% pachaka poyerekeza ndi osakhala mbadwa. Omwe amatsatira zakudyazo adachepetsa chiopsezo chokhala ndi matendawa ndi 65%. Chakudya cha MIND chinapangidwa ndi a Martha Clare Morris, katswiri wa matenda okhudza zakudya ku Rush University Medical Center ku Chicago, yemwe ankafuna kupanga zakudya zomwe zingateteze ku Alzheimer's ndi kuchepa kwa chidziwitso.

Zakudya zomwe muyenera kupewa pazakudya za MIND ndi izi:

- Nyama yofiira (idyani zosakwana kanayi pa sabata)

- Batala ndi margarine (kuchepera pa supuni imodzi patsiku)

- Tchizi (kudya zosakwana gawo limodzi pa sabata)

-zakudya zokazinga (peŵa kudya nthawi zambiri)

- makeke ndi maswiti (kudya zosakwana kasanu pa sabata)

Mediterranean Dash Intervention

Zakudya za MIND ndi zakudya zopatsa thanzi muubongo zomwe zimachokera ku zakudya zaku Mediterranean komanso zakudya za DASH. Imayang'ana kwambiri zakudya zomwe zili zabwino ku ubongo wanu ndipo zingathandize kuuteteza ku mavuto okhudzana ndi ukalamba monga matenda a Alzheimer's. Mukufuna kutsatira zakudya za MIND, lankhulani ndi dokotala wanu kapena katswiri wazakudya wolembetsa kuti muyambe. Atha kukuthandizani kupanga dongosolo lomwe likugwirizana ndi zosowa zanu komanso moyo wanu. Zakudya zathanzi ndizofunikira kwambiri kuti mukhale ndi moyo wathanzi, ndipo zakudya za MIND ndi njira yabwino ngati mukufunafuna zakudya zopatsa thanzi muubongo zomwe mungatsatire.

Zakudya za MIND zimayimira Mediterranean-DASH Intervention for Neurodegenerative Delay. Ndi zakudya zosakanizidwa za DASH (Dietary Approaches to Stop Hypertension) ndi zakudya za ku Mediterranean, ndipo zimayang'ana magulu a zakudya muzakudya zilizonse zomwe zingalimbikitse ubongo wanu ndikuziteteza ku mavuto okhudzana ndi ukalamba monga matenda a Alzheimer's.

Zakudya za MIND zakhala zikugwirizana ndi ntchito yabwino yachidziwitso mu maphunziro owonetsetsa komanso kupewa kuchepa kwa chidziwitso ndi matenda a Alzheimer's. Zimalumikizidwanso ndi chiwopsezo chochepa cha matenda a Alzheimer's komanso kuchepa kwa chidziwitso chokhudzana ndi ukalamba.