Ukutya kweNGQONDO: Ukutya koBuchule boKutya ukukhusela ngokuchasene nokuncipha kwengqondo

Ngaba ujonge ukugcina ingqondo yakho isempilweni kwaye uyikhusele kwizifo ezifana ne-Alzheimer's kunye ne-dementia? Jonga ukutya kwe-MIND! Le hybrid ye-Meditera kunye ne-DASH yokutya igxile kumaqela okutya anokunyusa amandla akho engqondo. Yilandele kwaye unokonwabela ngcono ukusebenza kwengqondo ngoku nakwixesha elizayo.

Ngaba ukutya kwe-MIND kulungile ekulahlekeni kobunzima?

[ss_click_to_tweet tweet=”“Yintoni elungele umzimba ilungele ingqondo!” I-MIND #diet ithatha loo mbono ukuya kwinqanaba elitsha! ” umxholo=”“Into elungele umzimba ilungele ingqondo!” Ukutya kwe-MIND kuthatha loo mbono ukuya kwinqanaba elitsha! style="2″ link="1″ via="1″]

Sonke sive isaci sakudala esithi: “Yintoni elungele umzimba ilungele ingqondo!” Ukutya kwe-MIND kuthatha loo ngcamango ukuya kwinqanaba elitsha kwaye igxininise ekukhuliseni ingqondo kunye nokuphila kakuhle kwe-cardiovascular endaweni yokubala iikhalori ukufezekisa umphumo oyifunayo. Oku kutya kukwagxininisa ukusetyenziswa kweeprotheyini, iziqhamo kunye nemifuno, kwaye ukutya kwakho kwekhalori kuya kuncitshiswa ngokutshintsha ukutya kwakho.

Kukuphi ukutya okukwidayethi ye-MIND?

Ngexesha lokutya kwe-MIND uyakufuna oku kutya kwaye ukuba uhamba nge-Organic unokunqanda izitshabalalisi ezinobungozi kunye neekhemikhali ezisetyenziswa kwimveliso yobuninzi.

Uluhlu Lokutya Kwengqondo:

Imifuno enamagqabi aluhlaza (ii-servings ezi-2 ngosuku okanye ngaphezulu kweenkonzo ngosuku

-Iinkonzo ezi-3 ngosuku-iinkonzo ezi-2 ngosuku-iinkonzo ezi-4)

Iziqhamo (iinkonzo ezimbini okanye ngaphezulu ngeveki / ii-servings ezi-2 ngosuku / iintsuku ezi-3 okanye ngaphezulu ngosuku)

Amandongomane (isandla samantongomane ngosuku)

Iimbotyi (ubuncinci iiseshini ezintathu ngeveki)

Amajikijolo (iinkonzo ezimbini okanye ngaphezulu ngeveki)

Intlanzi (kabini ngeveki okanye ngaphezulu / kanye ngeveki - amaxesha amane ngeveki - kathathu)

Inkukhu (amaxesha amabini okanye ngaphezulu ngeveki / kanye ngosuku - kahlanu ngeveki - iintsuku ezintandathu)

Ioyile yomnquma (isetyenziswa njenge oyile yakho yokupheka ephambili)

Iwayini (iglasi enye ngosuku kunye nokutya)

Ziziphi iingenelo zeMpilo yeBrain yoKutya kweBrain?

Ukutya kwe-MIND kuye kwadityaniswa nomsebenzi ongcono wokuqonda kwizifundo zokuqwalasela kunye

inokulibazisa ukuphuhlisa isifo sika-Alzheimer. Ibandakanya ioyile yomnquma, iMeditera kunye nedash yokutya ibonakala imnandi kwaye imnandi kubandakanya ukutya okuziinkozo, intlanzi enamafutha, imifuno eluhlaza, ivithamin E, ukutya okusekwe kwizityalo, isonka sengqolowa kunye neminye imifuno. Izibonelelo zempilo ezifunyenweyo zivuthuza INGQONDO! Umzekelo - Ukuphucula ukusebenza kwengqondo, ukuhla kancinci kwengqondo, ukunciphisa isifo senhliziyo, ukwehlisa uxinzelelo lwegazi, ukunciphisa umzimba, ukuphucula impilo yentliziyo, ukomeleza impilo yengqondo, jonga ngcono! Ewe, udlala nje ngeyokugqibela, kodwa uya kuziva ungcono kwaye ingqondo nomzimba wakho uya kukubulela, ukutshintshela kwi-MIND Diet ayisiyongqondo.

Imiba esezantsi yomngcipheko kwaye uzibophelele ekutyeni ngokungqongqo kwaye uqaphele ukwehlisa uxinzelelo lwegazi, ukuthintela ukuphazamiseka okuncinci kwengqondo, ukomeleza ukusebenza kwengqondo… i-dash kunye nezidlo zaseMeditera zingakukhokelela kwindlela yokutya esempilweni. YENZA into kwiprofayile yakho yeMpilo yeBrain ngokufumana oku kukutya okunempilo kwaye ugcine ezinye iiseli zengqondo ngelixa ukuyo! Ikwadityaniswe nokuncitshiswa umngcipheko wesifo sika-Alzheimer kunye nokunye ukuhla kwengqondo okunxulumene neminyaka. Ukongeza, ukutya kwe-MIND

Ukutya kweNGQONDO: Inkcazo, injongo, kunye nesicwangciso sokutya

Oku kukutya okukhuthaza ukusetyenziswa kwezidlo ezithile kunye nokuphepha abanye. Ukusebenzisa izithako ezifumaneka kwezinye iindlela zokutya kukhuthaza ukutya okunempilo, okunciphisa umngcipheko we-Alzheimer's. Uphazamiseko lwengqondo luchaza ukugcinwa kwememori okucothayo. Nangona uninzi lutyekele ekuyicingeni njengento eqhelekileyo ekwaluphaleni, ayinakuphepheka. Ngo-2021 ukuphazamiseka kwengqondo okubangelwa yi-Alzheimer's kwabekwa kwindawo yesi-6 kuMthombo oThenjiweyo.

Ithini iSayensi:

intshayelelo

Indlela yokutya inefuthe elikhuselayo ekunciphiseni kwengqondo kunye nokuphazamiseka kwengqondo, ngokweengxelo ze-epidemiologists malunga nokuxhaphaka.2 Kungekudala, iingxelo zohlalutyo lwesibini zikhutshwe ukukhuthaza inkxaso. Izigulana ezininzi ezineengxaki zentliziyo zifumene iingcebiso kwichiza elichasayo elisebenza kakuhle kulingo lwe-PREDIMED olungenamkhethe.

UkuFunda kwabantu

Abaphandi bafunde abantu abadala be-115 abavela kwiProjekthi ye-Rush Memory and Aging (MAP) ababehlala kummandla waseChicago kunye nezixeko ezikufutshane. I-Open-Cohort Studies yaqala ngo-1997 ngeemviwo zeklinikhi zemithambo-luvo njengoko bekuchaziwe ngaphambili. 6. Phakathi kwe-2003 kunye ne-2013, abathathi-nxaxheba kuphononongo bazalise ii-questionnaires ze-Food frequency questionnaires. Ekuhambeni kolu phononongo, abantu abadala be-15545 basweleka kwaye i-159 yarhoxiswa kuphononongo lokutya phambi kovavanyo lokutya. Oku kushiye abathathi-nxaxheba be-13606 bakwazi ukuthatha inxaxheba kuhlalutyo lokutya kunye nesiganeko se-AD.

Covariates

Izinto ezingezo-zokutya kuhlalutyo zikhutshwe kudliwano-ndlebe olucwangcisiweyo kunye neziphumo zokulinganisa kwisiseko sovavanyo lweklinikhi ngesampuli. Ubudala bumiselwa ukusuka kumhla ozixelile ngawo kuvavanyo olusisiseko lwengqondo. Unyaka Wemfundo uthetha ukufunda rhoqo. I-genotyping yenziwa ngolandelelwano lwe-throughput ephezulu njengoko bekutshiwo ngaphambili. Intatho-nxaxheba kwimisebenzi yokuvuselela ingqondo yalinganiswa kusetyenziswa isikali samanqaku ama-5 kunye ne-avareji yokuphindaphinda kwiindidi zemisebenzi eyahlukeneyo (ukufunda, ukudlala, iileta zokudlala, okanye ukutyelela ithala leencwadi). 13.

Uhlalutya uBalo

Iziphumo zethu zibonisa ukuba ukutya ukutya kunye nobudala kuhambelana nokuxilongwa kwe-Alzheimer's disease. Siqhathanise iipateni ezimbini ezahlukeneyo zokutya omnye komnye sisebenzisa uhlengahlengiso lweminyaka kunye nohlengahlengiso lwesiseko. Imodeli yesiseko yayiquka izinto ezinokuthi zidibanise ezazibubungqina obuphambili bokuba isifo se-Alzheimer sidibene nobudala. Iikhalori ezipheleleyo nazo zibandakanyiwe ngenxa yokuba zinefuthe ekutyeni njengezinto ezinokuthi zidibanise. Uhlalutyo lubandakanya ukwahluka-hlukana okuninzi kwimodeli ehlengahlengisiweyo esisiseko.

Isifo sika-Alzheimer

Ukuxilongwa kweklinikhi kugqitywa ngovavanyo lwangaphambili lonyaka njengoko kuchazwe ngezantsi. Uhlalutya idatha eqokelelwe kulingo lweklinikhi esebenzisa umfanekiso wobuchopho obucwangcisiweyo kunye nembali yeklinikhi, kunye novavanyo lokuqonda ukusebenza kwengqondo ngokudibeneyo ne-algorithms evavanye ukuphazamiseka kwengqondo. Ukuxilongwa kwayo kusekelwe kwiinkqubo ezibekwe yiNational Institute of Neurological and Communicative Disorders kunye ne-Stroke kunye ne-Alzheimer's Disease & Related Disorders Association.

Amanqaku okutya

Ubalo lwamanqaku okutya olusekwe kwiimpendulo zemibuzo kwi-semiquantitative food frequency questionnaire ziqinisekisiwe kuluntu oludala lwaseChicago. Abathathi-nxaxheba baye babika ukuphindaphinda okuqhelekileyo kokusetyenziswa kwiinyanga ezili-12 ezidlulileyo kwizinto ze-144. Isondlo kunye nenqanaba lamandla kuko konke ukutya kwakulinganiswa ngeekhalori ezisetyenzisiweyo okanye ukusuka kwiminyaka kunye namacandelo athile ngokwesini. Itheyibhile 1 ichonga ukubunjwa kwesondlo sokutya kunye namanqaku aphezulu.

1 Table

I-Dietary component servings kunye namanqaku aphezulu e-DASH, iMeditera kunye ne-MIND amanqaku okutya Amanqaku okutya kwe-MIND aneenxalenye ze-15 zokutya ezibandakanya amaqela e-10 okutya okunempilo kwengqondo (imifuno enamagqabi aluhlaza, eminye imifuno, amantongomane, amajikijolo, iimbotyi, iinkozo, intlanzi, iinkukhu, i-olive oil, ii-nuts Ioyile zomnquma zavavanywa kwi-1 kuphononongo oluchonga ioyile yomnquma njengeyona oli ephambili eyayidla ngokutyiwa ekhaya.

INGQONDO yoPhando lokutya

Uphononongo lujolise ikakhulu kwi-MIND yokutya, kwaye ibonisa ukuba ukusetyenziswa okuhambelanayo kokutya okuqhelekileyo kunokuthintela i-AD. Kwi-tertile ephantsi, izinga le-AD lalicotha nge-53% kwabo bafumene amanqaku aphezulu e-MIND ngelixa amanqaku aphantsi ehle nge-35% ukuya kwi-35% kwi-tertile ephakathi. Iziphumo ezilindelekileyo bezizimeleyo kwezinye iindlela zokuphila kunye neemeko ze-cardiovascular. Kubonakala ngathi ukubambelela kuncinci kwisidlo se-MIND kunokuphucula kakhulu iimpawu ze-AD.

Ukutolika

Kwenye ingxelo, imikhwa yokutya ye-MIND yayiqikelele ngakumbi ukuhla kancinci kwengqondo kunokutya kweMeditera kunye ne-ASH. Uphononongo lwangoku luvavanya ulungelelwaniso phakathi kwendlela yokutya esekwe kukutya kunye nengxaki ye-autoimmune, i-Alzheimers. I-MIND kunye nokutya kweMeditera kubonise iziphumo ezihambelanayo zokukhusela kunye ne-AD, ebonisa ukuba i-MIND ayichaphazeli ngokuthe ngqo i-Alzheimer's pathologies. Olu phando lubonisa ukuba iingcebiso zokutya zinokwenzeka, kodwa ukuguqulwa okungaphezulu kokutya kunokunyusa indima yokuthintela kwi-AD.

Ngaba ukutya kwe-MIND kuyasebenza ngokwenene?

Uphononongo emva kophononongo lubonise abantu abakutya kwabo kuhlala kusezantsi kuhlala kungumthombo osempilweni kwaye babenomngcipheko omncinci wesifo se-Alzheimer ngama-44% ngonyaka xa kuthelekiswa nabangengabo abomthonyama. Abo balandela ukutya bawunciphisa ngokuphakathi umngcipheko wokufumana isifo ngama-65%. Ukutya kwe-MIND kwaphuhliswa nguMarta Clare Morris, i-epidemiologist yezondlo kwi-Rush University Medical Centre e-Chicago, eyayifuna ukudala ukutya okuza kukhusela kwi-Alzheimer kunye nokuncipha kwengqondo.

Ukutya okufuneka sikuphephe kwi-MIND yokutya kubandakanya:

-Inyama ebomvu (yitya ngaphantsi kwezihlandlo ezine ngeveki)

-Ibhotolo kunye nemajarini (umda ube ngaphantsi kwecephe elinye ngosuku)

-Itshizi (ukutya ngaphantsi kwesitya esinye ngeveki)

-ukutya okuqhotsiweyo (kuphephe ukutya rhoqo)

-i-pastries kunye neelekese (yitya ngaphantsi kwezihlandlo ezintlanu ngeveki)

Ungenelelo lweMeditera Dash

Ukutya kwe-MIND kukutya okunempilo kwengqondo okusekelwe kwisidlo saseMeditera kunye nokutya kwe-DASH. Ijolisa ekutyeni okuyilungeleyo ingqondo yakho kwaye inokunceda ukuyikhusela kwiingxaki ezinxulumene nobudala ezifana nesifo sika-Alzheimer. Unomdla wokulandela ukutya kwe-MIND, thetha nogqirha wakho okanye i-dietician ebhalisiweyo ukuze uqalise. Banokukunceda wenze isicwangciso esihambelana neemfuno zakho kunye nendlela yokuphila. Ukutya okunempilo yinxalenye ebalulekileyo yokuphila ubomi obunempilo, kwaye ukutya kwe-MIND lukhetho oluhle ukuba ujonge ukutya okunempilo kwengqondo onokuthi ulandele.

Ukutya kwe-MIND kumela iMeditera-DASH Intervention for Neurodegenerative Delay. Yingxubuwa yedayethi ye-DASH (IiNdlela zokuTya ukuNqanda uxinzelelo lwegazi) kunye nokutya kweMeditera, kwaye igxile kumaqela okutya kwisidlo ngasinye esinokunyusa amandla akho engqondo kwaye ikhuseleke kwiingxaki ezinxulumene neminyaka efana nesifo sika-Alzheimer.

Ukutya kwe-MIND kuye kwadityaniswa nomsebenzi ongcono wokuqonda kwizifundo zokuphonononga kunye nokuthintela ukuhla kwengqondo kunye nesifo se-Alzheimer. Ikwadityaniswe nomngcipheko oncitshisiweyo wesifo sika-Alzheimer kunye nokunye ukuncipha kwengqondo okunxulumene nobudala.