Iyo MIND Diet: A Brain Food Diet Kudzivirira Kubva Kuziva Kuderera

Kutarisa kuchengetedza huropi hwako huine hutano uye hudzivirire kubva kuzvirwere zvakaita seAlzheimer's uye dementia? Tarisa iyo MIND yekudya! Iyi yakasanganiswa yeMedithera uye DASH yekudya inotarisana nemapoka echikafu anogona kuwedzera simba rako repfungwa. Itevere uye unogona kunakidzwa zviri nani kuziva basa ikozvino uye mune ramangwana.

Zvokudya zveMIND zvakanaka here pakuderedza uremu?

[ss_click_to_tweet tweet=”“Chakanakira muviri chakanakira pfungwa!” Iyo MIND #diet inotora iyo pfungwa kune imwe nhanho nyowani! ” zvirimo=”“Zvakanakira muviri zvakanakira pfungwa!” Kudya kweMIND kunotora pfungwa iyoyo kune imwe nhanho itsva! style="2″ link="1″ via="1″]

Tese takanzwa chirevo chekare chinoti: “Chii chakanakira muviri chakanakira pfungwa!” Chikafu cheMIND chinotora iyo pfungwa kune imwe nhanho uye yakanangana nekusimudzira uropi uye hutano hwemoyo pane kuverenga macalorie kuti uwane mhedzisiro yaunoda. Ichi chikafu chinosimbisawo kushandiswa kweprotein, michero nemiriwo, uye kudya kwako kwekoriori kunogona kuderedzwa nekuchinja kudya kwako.

Ndezvipi zvekudya zviri paMIND diet?

Munguva yeMIND yekudya iwe unozoda izvi zvikafu uye kana uchienda Organic unogona kudzivirira inokuvadza mishonga yezvipembenene nemakemikari anoshandiswa mukugadzirwa kwakawanda.

Mind Diet Food List:

Green Leafy Vegetables (2 servings pazuva kana mamwe masevhisi pazuva

- 3 servings pazuva - 2 servings pazuva - 4 servings)

Zvibereko (maviri kana anopfuura masevhisi pavhiki / 2 masevhisi pazuva / 3 mazuva kana kupfuura pazuva)

Nuts (zvishoma zvenzungu pazuva)

Bhinzi (kanenge katatu pavhiki)

Berries (maviri kana kupfuura servings pavhiki)

Hove (kaviri pavhiki kana kupfuura / kamwe pavhiki - kana pavhiki - katatu)

Huku (kaviri kana kupfuura pavhiki / kamwe chete pazuva - kashanu pavhiki - mazuva matanhatu)

Mafuta omuorivhi (anoshandiswa semafuta ako makuru ekubikisa)

Waini (girasi rimwe pazuva nekudya)

Ndeapi mabhenefiti eBrain Health eBrain Food?

Chikafu cheMIND chave chichibatanidzwa nezviri nani cognitive basa muzvidzidzo zvekucherechedza uye

inogona kunonoka kutanga chirwere cheAlzheimer. Inosanganisira Olive Olive, iyo yeMedithera uye dash chikafu chinoita senge scrumptious uye zvinonaka zvinosanganisira zvimwe zvikafu se: yakazara zviyo, hove dzine mafuta, mashizha mashizha miriwo, vhitamini E, chirimwa chekudya, chingwa chegorosi, uye mimwe miriwo. Mabhenefiti ehutano akawanikwa ari MIND inovhuvhuta! Semuyenzaniso - Kuvandudza kushanda kwehuropi, kunonoka kwekuziva kuderera, kuderedza chirwere chemoyo, kuderedza BP, kuderedza uremu, kuvandudza hutano hwemwoyo, kusimbisa hutano hwehuropi, tarisa zviri nani! Zvakanaka kungotamba pane yekupedzisira, asi iwe uchanzwa zviri nani uye uropi hwako nemuviri zvichakutenda, kuchinja kune MIND Diet hakuna brainer.

Dzikisa njodzi dzinokonzeresa uye uzvipire pakudya zvakanyanya uye cherechedza kudzikisira kweropa, kudzivirira kuderera kwekuziva kukanganiswa, kusimudzira kushanda kwehuropi… iyo dash uye Mediterranean madyiro anogona kukutungamira mukudya kune hutano. ITA chimwe chinhu kune yako Hutano Hutano mbiri nekuwana ichi chikafu chine hutano uye chengetedza mamwe masero ehuropi iwe uchiri pairi! Inobatanidzwawo nekuderedzwa njodzi yechirwere cheAlzheimer uye kumwe kuderera kwekuziva kwakabatana nezera. Uyezve, iyo MIND yekudya

MIND yekudya: Tsanangudzo, chinangwa, uye chirongwa chekudya

Ichi chikafu chinokurudzira kudyiwa kwezvimwe zvekudya uye kudzivirira zvimwe. Kushandisa zvigadzirwa zvinowanikwa mune mamwe maitiro ekudya kunokurudzira kudya kune hutano, izvo zvinoderedza njodzi yeAlzheimer's. Kukanganisika kwepfungwa kunotsanangura husimbe hwekugadzirisa ndangariro. Kunyange zvazvo vakawanda vachifunga nezvazvo sechinhu chakanaka pakukwegura, hazvidzivisiki. Muna 2021 chirwere chepfungwa chakakonzerwa neAlzheimer chakaiswa pachinhanho chechitanhatu cheTrusted Source.

Zvinotaurwa neSainzi:

ziviso

Nzira yekudya ine simba rekudzivirira pakuderera kwekunzwisisa uye chiitiko chekuora mwoyo, maererano nemishumo ye epidemiologists pamusoro pekupararira.2 Munguva pfupi yapfuura, mishumo pamusoro pekuongorora kwechipiri yakabudiswa kuti ikurudzire kutsigirwa. Varwere vanoverengeka vane matambudziko emwoyo vakagamuchira kuraira kubva kune anti-virus mushonga uyo kushanda kwayo kwakakwira muPREDIMED randomized muedzo.

Kudzidza Vanhu

Vatsvakurudzi vakadzidza vanhu vakuru ve115 kubva kuRush Memory uye Aging Project (MAP) vaigara munharaunda yeChicago pamwe chete nemaguta akapoteredza. Iyo Open-Cohort Zvidzidzo zvakatanga muna 1997 nemakiriniki epagore ekiriniki neurological bvunzo sezvakatsanangurwa kare. 6. Pakati pe2003 ne2013, vatori vechikamu muchidzidzo vakapedzisa Food frequency questionnaires. Mukufamba kwechidzidzo ichi, 15545 vanhu vakwegura vakafa uye 159 vakabviswa muchidzidzo chekudya vasati vaongororwa kudya. Izvi zvakasiya vatori vechikamu 13606 vachikwanisa kutora chikamu mukuongororwa kwekudya uye chiitiko AD.

Covariates

Zvisizvo zvekudya mukuongorora zvakatorwa kubva kubvunzurudzo dzakarongwa uye migumisiro yekuyera kubva kune yekutanga kuongororwa kwekliniki nemuenzaniso. Zera rinotemerwa kubva pazuva rekuzvishumwa pachekutanga cognitive evaluation. Gore Redzidzo rinoreva kugara uchienda kuchikoro. Iyo genotyping yakaitwa ine yakakwira throughput sequence sezvakambotaurwa. Kutora chikamu muzviitwa zvekusimudzira pfungwa kwakayerwa pachishandiswa chikero che5-point uye kuwanda kweavhareji yezvikamu zvezviitiko zvakasiyana (kuverenga, kutamba, mavara ekutamba, kana kushanya kuraibhurari). 13.

Anoongorora Statistical

Zvigumisiro zvedu zvinoratidza kuti kudya kudya uye zera zvinosanganiswa nekuongororwa kwechirwere cheAlzheimer. Isu takafananidza maitiro maviri akasiyana ekudya kune mumwe nemumwe tichishandisa zera-yakagadziriswa uye base kugadzirisa. Iyo yekutanga modhi yaisanganisira zvinogona kuvhiringa izvo zvaive humbowo hukuru hwekuti chirwere cheAlzheimer chakabatana nezera. Yese macalorie aisanganisirwawo nekuti aive nemhedzisiro pakudya seanogona kukanganisa. Ongororo iyi inosanganisira yakawanda-yakasiyana-siyana mune yekutanga-yakagadziridzwa modhi.

Chirwere cheAlzheimer

Kuongororwa kwekiriniki kunotsanangurwa neyakapfuura kuongororwa kwegore sekutsanangurwa pazasi. Anoongorora dhata rakaunganidzwa mukuyedza kwekiriniki achishandisa yakarongeka yekufungidzira yehuropi uye nhoroondo yekiriniki, uye yekuziva yekuita bvunzo pamwe chete nemaalgorithms akaongorora kukanganisa kwekuziva. Kuongororwa kwaro kunobva pamaitiro akaiswa neNational Institute of Neurological and Communicative Disorders uye Stroke uye neAlzheimer's Disease & Related Disorders Association.

Diet score

Diet mamakisi ekuverenga anoenderana nemhinduro dzemibvunzo kune semi quantitative chikafu frequency yemibvunzo yakasimbiswa kune ekare nharaunda dzeChicago. Vatori vechikamu vakashuma yakajairika kuwanda kwekushandisa kwemwedzi gumi nemaviri yapfuura yezvinhu zve12. Chikafu uye chiyero chesimba muzvikafu zvese zvaiyerwa kubva kumakoriyumu akadyiwa kana kubva kuzera uye zvikamu zvinoenderana nevakadzi. Tafura 144 inoratidza hutano hwekudya kwekudya uye huwandu hwepamusoro.

Tafura 1

Dietary component servings uye zvibodzwa zvakawandisa zveDASH, Mediterranean uye MIND diet scores Chiyero cheMIND chekudya chine zvikamu gumi nezvishanu zvekudya zvinosanganisira gumi mapoka ezvokudya zvine hutano hwehuropi (miriwo yemashizha egirinhi, mimwe miriwo, nzungu, mabheri, bhinzi, zviyo, hove, huku, mafuta omuorivhi, nzungu Mafuta omuorivhi akaongororwa pa15 muchidzidzo chinozivisa mafuta omuorivhi semafuta ekutanga aiwanzo kudyiwa kumba.

MIND Diet Research

Zvidzidzo zvinonyanya kutarisisa nezvekudya kweMIND, uye zvinoratidza kuti kunyanya kushandiswa kwechikafu chekudya kunogona kudzivirira AD. Munzvimbo yakaderera, mwero weAD waidzikira ne53% mune avo vakawana yepamusoro MIND Zvibodzwa ukuwo yakaderera yakadzikira ne35% kusvika 35% pakati petertile. Migumisiro yaitarisirwa yakanga yakasununguka kune mamwe mararamiro emararamiro uye mamiriro emwoyo. Zvinotaridza kunyangwe kushoma kutevedzera kuMIND kudya kunogona kuvandudza zvakanyanya zviratidzo zveAD.

Tsanangudzo

Mune mumwe mushumo, MIND yekudya maitiro ainyanya kufanotaura kunonoka kuderera kwekuziva kupfuura kudya kweMedithera neASH. Chidzidzo chezvino chinoongorora kuwirirana pakati pekudya-kwakavakirwa pakudya uye chirwere che autoimmune, Alzheimers. MIND uye kudya kweMediterranean kwakaratidza hukama hwekudzivirira neAD, zvichiratidza kuti MIND hainyanyi kukanganisa chirwere cheAlzheimer pathologies. Tsvagiridzo iyi inoratidza kuti kurudziro yekudya inogoneka, asi kumwe kugadziridzwa kwekudya kunogona kuwedzera basa rekudzivirira muAD.

Zvokudya zveMIND zvinoshanda here?

Kudzidza mushure mekudzidza kwakaratidza vanhu vane kudya kwakaramba kwakaderera vakaramba vaine hutano uye vaine njodzi shoma dzechirwere cheAlzheimer ne44% pagore zvichienzaniswa nevasiri vemo. Vaya vanotevera kudya vakaderedza njodzi yavo yekubatwa nechirwere ichi ne65%. Chikafu cheMIND chakagadzirwa naMartha Clare Morris, chiremba wechirwere chekudya kuRush University Medical Center muChicago, aida kugadzira chikafu chinodzivirira kubva kuAlzheimer's uye kuderera kwekuziva.

Zvokudya zvekudzivisa kudya kweMIND zvinosanganisira:

- Nyama tsvuku (idya isingasviki mana pasvondo)

-Butter uye majarini (muganho kusvika isingasviki chipunu chimwe pazuva)

- Cheese (idya isingasviki imwe pasvondo)

-kudya zvakakangwa (usadya kazhinji)

-pastries uye zvihwitsi (idya zvisingasviki kashanu pavhiki)

Mediterranean Dash Kupindira

Chikafu cheMIND chikafu chine hutano muuropi chinobva pakudya kweMediterranean uye kudya kweDASH. Inotarisa pazvokudya zvakanakira uropi hwako uye zvinogona kubatsira kudzivirira kubva kumatambudziko ane zera sechirwere cheAlzheimer. Kufarira kutevera kudya kweMIND, taura nachiremba wako kana chiremba wezvekudya akanyoreswa kuti utange. Vanogona kukubatsira iwe kugadzira chirongwa chinoenderana nezvido zvako pachako uye mararamiro. Chikafu chine hutano chikamu chakakosha chekurarama hupenyu hune hutano, uye iyo MIND yekudya isarudzo huru kana uchitsvaga chikafu chine hutano chekutevera.

Chikafu cheMIND chinomirira Mediterranean-DASH Kupindira kweNeurodegenerative Delay. Musanganiswa wekudya kweDASH (Dietary Approaches to Stop Hypertension) nekudya kweMedithera, uye inotarisa mapoka ezvekudya mukudya kwega kwega izvo zvinogona kuwedzera simba repfungwa dzako nekuzvidzivirira kubva kumatambudziko ane zera sechirwere cheAlzheimer.

Chikafu cheMIND chave chakabatana nekuita zvirinani kwekuziva muzvidzidzo zvekutarisa uye kudzivirira kuderera kwekuziva uye chirwere cheAlzheimer. Izvo zvakare zvakabatana nenjodzi yakaderedzwa yechirwere cheAlzheimer uye kumwe kuderera kwekuziva kwakabatana nezera.