Lijo tsa MIND: Lijo tsa Lijo tsa Boko ho Sireletsa Khahlanong le Ho Fokotsa Kelello
Na u batla ho boloka boko ba hau bo phetse hantle le ho bo sireletsa maloetseng a kang Alzheimer's le dementia? Sheba lijo tsa MIND! Lebasetere lena la lijo tsa Mediterranean le DASH li shebane le lihlopha tsa lijo tse ka matlafatsang kelello ea hau. E latele 'me u ka thabela mosebetsi o betere oa kelello jwale le ka moso.
Na lijo tsa MIND li molemo bakeng sa ho theola boima ba 'mele?
[ss_click_to_tweet tweet=”“Se molemo bakeng sa mmele se molemo bakeng sa kelello!” MIND #diet e isa mohopolo oo boemong bo bocha! ” dikahare=”“Se molemo bakeng sa mmele se molemo bakeng sa kelello!” Lijo tsa MIND li tlisa mohopolo oo boemong bo bocha! ” style="2″ link=”1″ via="1″]
Kaofela re utloile maele a khale a reng: “Se molemo bakeng sa ’mele se molemo bakeng sa kelello!” Lijo tsa MIND li nka khopolo eo ho ea boemong bo bocha 'me e tsepamisitse maikutlo ho matlafatsa boko le bophelo bo botle ba pelo ho e-na le ho bala lik'hilojule ho finyella sephetho se lakatsehang. Lijo tsena li boetse li totobatsa tšebeliso ea liprotheine, litholoana le meroho, 'me ho ja lik'halori tsa hau ho ka' na ha fokotseha ka ho fetola lijo tsa hau.
Ke lijo life tse lijong tsa MIND?
Nakong ea lijo tsa MIND u tla hloka lijo tsena 'me haeba u ea Organic u ka qoba chefo e kotsi le lik'hemik'hale tse sebelisoang tlhahisong ea bongata.
Lethathamo la Lijo tsa Kelello:
Meroho e Mahlaku a Matala (2 servings ka letsatsi kapa ho feta ka letsatsi
- 3 servings ka letsatsi - 2 servings ka letsatsi - 4 servings)
Litholoana (lisebelisoa tse peli kapa ho feta ka beke / 2 servings ka letsatsi / matsatsi a 3 kapa ho feta ka letsatsi)
Linate (linate tse seng kae ka letsatsi)
Linaoa (bonyane li-servings tse tharo ka beke)
monokotsoai (li-servings tse peli kapa ho feta ka beke)
Litlhapi (habeli ka beke kapa ho feta / hang ka beke - makhetlo a mane ka beke - ka makhetlo a mararo)
Khoho (makhetlo a mabeli kapa ho feta ka beke / hang ka letsatsi - makhetlo a mahlano ka beke - matsatsi a tšeletseng)
Oli ea mohloaare (e sebelisoang e le oli ea hau ea mantlha ea ho pheha)
Veine (khalase e le 'ngoe ka letsatsi le lijo)
Melemo ea Bophelo ba Boko ea Boko ke efe?
Lijo tsa MIND li 'nile tsa amahanngoa le ts'ebetso e ntlafetseng ea kelello lithutong tsa ho shebella le
e ka lieha ho tšoaroa ke lefu la Alzheimer. E na le oli ea mohloaare, lijo tsa Mediterranean le tsa dash li bonahala li le monate ebile li monate ho kenyelletsa lijo tse itseng tse kang: lijo-thollo, tlhapi e mafura, meroho e makhasi a matala, vithamine E, lijo tse thehiloeng limela, bohobe ba koro le meroho e meng. Melemo ea bophelo bo botle e sibollotsoeng ke MIND! Ka mohlala - Ntlafatsa tšebetso ea boko, ho fokotseha butle butle, ho fokotsa lefu la pelo, ho theola khatello ea mali, ho theola boima ba 'mele, ho ntlafatsa bophelo bo botle ba pelo, ho matlafatsa bophelo bo botle ba boko, ho shebahala hantle! Hantle feela ho bapala ka ea ho qetela, empa u tla ikutloa u le betere 'me boko le' mele oa hau li tla u leboha, ho fetohela ho MIND Diet ha ho na kelello.
Fokotsa maemo a kotsi 'me u ikemisetse ho ja ka tieo le ho hlokomela ho theola khatello ea mali, ho thibela ho fokola ha kelello, ho ntlafatsa ts'ebetso ea boko ... lijo tsa dash le tsa Mediterranean li ka u tataisa ho ja lijo tse phetseng hantle. ETSA ho hong bakeng sa boemo ba hau ba Bophelo ba Boko ka ho ja lijo tsena tse phetseng hantle 'me u boloke lisele tse ling tsa boko ha u ntse u le ho tsona! E boetse e amahanngoa le ho fokotseha kotsi ea lefu la Alzheimer le ho fokotseha ho hong ho amanang le lilemo. Ho feta moo, lijo tsa MIND
Lijo tsa kelello: Tlhaloso, morero, le moralo oa lijo
Ena ke lijo tse khothalletsang ho sebelisoa ha lijo tse itseng le ho qoba tse ling. Ho sebelisa metsoako e fumanoang mekhoeng e meng ea lijo ho khothalletsa ho ja hantle, e leng ho fokotsang kotsi ea lefu la Alzheimer. Ho senyeha ha kelello ho hlalosa ts'ebetso ea mohopolo e monyebe. Le hoja ba bangata ba na le tšekamelo ea ho e nka e le ntho e tloaelehileng botsofaling, e ke ke ea qojoa. Ka 2021 bothata ba boko bo bakiloeng ke Alzheimer bo ile ba beoa sebakeng sa 6thTrusted Source.
Seo Saense e se Buang:
Selelekela
Mokhoa oa ho ja o na le phello e sireletsang ho fokotseha ha kelello le 'dementia' ea liketsahalo, ho latela litlaleho tsa litsebi tsa mafu a seoa mabapi le ho ata.2 Haufinyane, litlaleho tsa tlhahlobo ea bobeli li ile tsa lokolloa ho khothalletsa tšehetso. Bakuli ba 'maloa ba nang le mathata a pelo le methapo ba ile ba fumana tlhabollo ho tsoa ho sethethefatsi se thibelang kokoana-hloko seo katleho ea sona e neng e le holimo tekong e sa reroang ea PREDIMED.
Batho ba ithutoang
Bafuputsi ba ithutile batho ba baholo ba 115 ho tsoa ho Rush Memory and Aging Project (MAP) ba neng ba lula sebakeng sa Chicago hammoho le litoropong tse haufi. Lithuto tsa Open-Cohort li qalile ka 1997 ka litlhahlobo tsa selemo le selemo tsa methapo ea kutlo joalo ka ha ho hlalositsoe pejana. 6. Pakeng tsa 2003 le 2013, barupeluoa thutong ba ile ba tlatsa lipotso tsa maqhubu a Lijo. Nakong ea thuto ena, batho ba hōlileng ba 15545 ba ile ba shoa 'me ba 159 ba tlosoa thutong ea lijo pele ho tlhahlobo ea lijo. Sena se ile sa siea barupeluoa ba 13606 ba khona ho kenya letsoho tlhahlobong ea lijo le ketsahalo ea AD.
Li-covariates
Lintlha tse seng tsa lijo tsa tlhahlobo li ntšitsoe lipuisanong tse hlophisitsoeng le liphello tsa tekanyo ho tsoa litlhahlobong tsa motheo tsa kliniki ka sampuli. Lilemo li khethoa ho tloha ka letsatsi leo motho a ipehetseng lona holima tlhahlobo ea kelello. Selemo sa Thuto se bolela ho kena sekolo kamehla. Genotyping e entsoe ka tatellano e phahameng ea phallo joalo ka ha ho boletsoe pejana. Ho nka karolo mesebetsing ea khothatso ea kelello ho ile ha lekanyetsoa ho sebelisoa sekala sa lintlha tse 5 le makhetlo a lekantsoeng bakeng sa likarolo tse fapaneng tsa liketsahalo (ho bala, ho bapala, ho ngola mangolo, kapa ho etela laeborari). 13.
E sekaseka Lipalopalo
Liphetho tsa rona li bontša hore ho ja lijo le lilemo li amahanngoa le tlhahlobo ea lefu la Alzheimer's. Re ile ra bapisa mekhoa e 'meli e fapaneng ea lijo ho e mong re sebelisa ho feto-fetoha ha lilemo le ho fetoha ha motheo. Mohlala oa motheo o ne o kenyelletsa lintlha tse ka 'nang tsa ferekanya tseo e neng e le bopaki bo ka sehloohong ba hore lefu la Alzheimer le amahanngoa le lilemo. Kakaretso ea lik'hilojule li ne li boetse li kenyelelitsoe hobane li na le tšusumetso lijong e le li-confounders tse ka bang teng. Tlhahlobo e kenyelletsa tse ling tse ngata tse fapaneng mofuteng o fetotsoeng oa mantlha.
Lefu la Alzheimer
Tlhahlobo ea bongaka e khethoa ke tlhahlobo ea selemo le selemo e fetileng joalokaha e hlalositsoe ka tlase. O sekaseka lintlha tse bokelletsoeng tekong ea tleliniki a sebelisa litšoantšo tse hlophisitsoeng tsa boko le nalane ea bongaka, le tlhahlobo ea ts'ebetso ea kelello hammoho le li-algorithms tse hlahlobileng ho senyeha ha kelello. Tlhahlobo ea eona e itšetlehile ka litekanyetso tse behiloeng ke National Institute of Neurological and Communicative Disorders le Stroke le ke Alzheimer's Disease & Related Disorders Association.
Lintlha tsa lijo
Lipalo tsa lintlha tsa lijo tse ipapisitseng le likarabelo tsa lethathamo la lipotso tsa lipotso tsa khafetsa tsa lijo li netefalitsoe bakeng sa sechaba sa khale sa Chicago. Barupeluoa ba tlalehile makhetlo a tloaelehileng a tšebeliso bakeng sa likhoeli tse 12 tse fetileng tsa lintho tse 144. Phepo le matla lijong tsohle li ne li lekantsoe ho tloha ho lik'hilojule tse jeoang kapa ho tloha lilemong le likarolo tse ikhethileng tsa bong. Letlapa la 1 le supa sebopeho sa phepo ea lijo le lintlha tse ngata.
Lethathamo 1
Lijo tsa likarolo tsa lijo le lintlha tse ngata bakeng sa lintlha tsa lijo tsa DASH, Mediterranean le MIND Lintlha tsa lijo tsa MIND li na le likarolo tse 15 tsa lijo tse kenyelletsang lihlopha tse 10 tsa lijo tse phetseng hantle bokong (meroho e makhasi a matala, meroho e meng, linate, monokotsoai, linaoa, lijo-thollo, tlhapi, likhoho, oli ea mohloaare, linate Lioli tsa mohloaare li ile tsa hlahlojoa ho 1 thutong e khethollang oli ea mohloaare e le oli ea mantlha e neng e sebelisoa hangata lapeng.
MIND Diet Research
Lithuto li tsepamisitse maikutlo haholo lijong tsa MIND, 'me li bontša hore tšebeliso e tsitsitseng ea lijo tse tloaelehileng e ka thibela AD. Sebakeng se tlase-tlase, sekhahla sa AD se theohile ka 53% ho ba fumaneng lintlha tse phahameng ka ho fetisisa tsa MIND ha palo e tlase e theohile ka 35% ho isa ho 35% bohareng ba tertile. Liphello tse lebeletsoeng li ne li sa itšetleha ka mekhoa e meng ea bophelo le maemo a pelo. Ho bonahala le ho latela mokhoa o fokolang oa lijo tsa MIND ho ka ntlafatsa haholo matšoao a AD.
Tlhaloso
Tlalehong e 'ngoe, mekhoa ea ho ja MIND e ne e bolela esale pele ho fokotseha butle ha kelello ho feta lijo tsa Mediterranean le ASH. Phuputso ea hona joale e hlahloba likamano pakeng tsa mokhoa oa lijo tse thehiloeng lijong le lefu la autoimmune, Alzheimers. Lijo tsa MIND le tsa Mediterranean li bonts'itse litlamorao tsa ts'ireletso tse amanang le AD, ho fana ka maikutlo a hore MIND ha e ame ka ho toba mafu a lefu la Alzheimer. Phuputso ena e bontša hore litlhahiso tsa lijo li ka khoneha, empa liphetoho tse ling tsa lijo li ka eketsa karolo ea thibelo ho AD.
Na lijo tsa MIND lia sebetsa?
Boithuto ka mor'a boithuto bo bonts'itse batho bao lijo tsa bona li ileng tsa lula li le tlase e ntse e le mohloli o phetseng hantle 'me ba na le likotsi tse fokolang tsa lefu la Alzheimer ka 44% ka selemo ha ho bapisoa le bao e seng matsoalloa. Ba latelang lijo ba fokolitse kotsi ea bona ea ho tšoaroa ke lefu lena ka 65%. Lijo tsa MIND li entsoe ke Martha Clare Morris, setsebi sa mafu a mafu a phepo e nepahetseng Setsing sa Bongaka sa Rush University Chicago, ea neng a batla ho theha lijo tse tla sireletsa khahlanong le Alzheimer's le ho fokotseha ha kelello.
Lijo tseo u lokelang ho li qoba bakeng sa lijo tsa MIND li kenyelletsa:
-Nama e khubelu (e ja ka tlase ho makhetlo a mane ka beke)
- Botoro le margarine (moeli ho feta khaba e le 'ngoe ka letsatsi)
- Cheese (e ja ka tlase ho e le 'ngoe ka beke)
- lijo tse halikiloeng (qoba ho ja hangata)
- likuku le lipompong (ho ja ka tlase ho makhetlo a mahlano ka beke)
Mediterranean Dash Intervention
Lijo tsa MIND ke lijo tse matlafatsang boko tse thehiloeng ho lijo tsa Mediterranean le lijo tsa DASH. E tsepamisitse maikutlo lijong tse molemo bakeng sa boko ba hau mme e ka thusa ho bo sireletsa mathateng a amanang le botsofali joalo ka lefu la Alzheimer's. O khahlehela ho latela lijo tsa MIND, bua le ngaka ea hau kapa setsebi sa phepo se ngolisitsoeng ho qala. Ba ka u thusa ho theha moralo o lumellanang le litlhoko tsa hau le mokhoa oa hau oa bophelo. Ho ja lijo tse phetseng hantle ke karolo ea bohlokoa ea ho phela bophelo bo botle, 'me lijo tsa MIND ke khetho e ntle haeba u batla lijo tse matlafatsang boko tseo u ka li latelang.
Lijo tsa MIND li emetse Mediterranean-DASH Intervention for Neurodegenerative Delay. Ke motsoako oa lijo tsa DASH (Dietary Approaches to Stop Hypertension) le lijo tsa Mediterranean, 'me e tsepamisitse maikutlo ho lihlopha tsa lijo lijong ka' ngoe tse ka matlafatsang kelello ea hau le ho li sireletsa mathateng a amanang le lilemo tse kang lefu la Alzheimer's.
Lijo tsa MIND li 'nile tsa amahanngoa le ts'ebetso e ntlafetseng ea kelello lithutong tsa ho shebella le ho thibela ho fokotseha ha kelello le lefu la Alzheimer's. E boetse e amahanngoa le kotsi e fokotsehileng ea lefu la Alzheimer le ho fokotseha ho hong ho amanang le lilemo.