I-MIND Diet: I-Brain Food Diet ukuze Uvikele ekunciphiseni kwengqondo

Ufuna ukugcina ubuchopho bakho bunempilo futhi buvikele ezifweni ezinjenge-Alzheimer's kanye nokuwohloka komqondo? Bheka ukudla kwe-MIND! Le hybrid yokudla kwaseMedithera kanye ne-DASH igxile emaqenjini okudla angathuthukisa amandla akho obuchopho. Yilandele futhi ungase ujabulele umsebenzi wokuqonda kangcono manje nasesikhathini esizayo.

Ingabe ukudla kwe-MIND kuhle ekunciphiseni isisindo?

[ss_click_to_tweet tweet=”“Okulungele umzimba kuhle engqondweni!” I-MIND #diet ithatha lowo mqondo uwuyise ezingeni elisha ngokuphelele! ” okuqukethwe=”“Okulungele umzimba kuhle engqondweni!” Ukudla kwe-MIND kubeka lowo mqondo ezingeni elisha ngokuphelele!” isitayela=”2″ isixhumanisi="1″ via="1″]

Sonke sizwe isisho sakudala esithi: “Okuhle ngomzimba kuhle engqondweni!” Ukudla kwe-MIND kuthatha lowo mqondo ezingeni elisha ngokuphelele futhi kugxile ekuthuthukiseni ubuchopho nokuphila kahle kwenhliziyo esikhundleni sokubala ama-calories ukuze uzuze umphumela oyifunayo. Lokhu kudla kugcizelela nokusetshenziswa kwamaprotheni, izithelo nemifino, futhi ukudla kwakho kwekhalori cishe kuzoncishiswa ngokushintsha ukudla kwakho.

Yikuphi ukudla okuse-MIND diet?

Ngesikhathi sokudla kwe-MIND uzodinga lokhu kudla futhi uma uhamba nge-Organic ungagwema izibulala-zinambuzane eziyingozi namakhemikhali asetshenziswa ekukhiqizeni ngobuningi.

Uhlu Lokudla Kwengqondo:

Imifino enamahlamvu Aluhlaza (ama-servings ama-2 ngosuku noma ama-servings amaningi ngosuku

- 3 servings ngosuku - 2 servings ngosuku - 4 servings)

Izithelo (ama-servings amabili noma ngaphezulu ngeviki / ama-servings ama-2 ngosuku / izinsuku ezi-3 noma ngaphezulu ngosuku)

Amantongomane (isandla samantongomane ngosuku)

Ubhontshisi (okungenani ama-servings amathathu ngeviki)

Amajikijolo (ama-servings amabili noma ngaphezulu ngeviki)

Inhlanzi (kabili ngesonto noma ngaphezulu / kanye ngesonto - kane ngesonto - kathathu)

Izinkukhu (izikhathi ezimbili noma ngaphezulu ngesonto / kanye ngosuku - kahlanu ngesonto - izinsuku eziyisithupha)

Amafutha omnqumo (asetshenziswa njengamafutha akho okupheka ayinhloko)

Iwayini (ingilazi eyodwa ngosuku ngokudla)

Yiziphi izinzuzo Zezempilo Zobuchopho Zokudla Kobuchopho?

Ukudla kwe-MIND kuhlotshaniswe nomsebenzi ongcono wokuqonda ezifundweni zokubheka kanye

ingase ibambezeleke ukuba nesifo i-Alzheimer's. Kufakwe namafutha omnqumo, ukudla kwaseMedithera kanye nokudla kwedashi kubonakala kungenamsoco futhi kumnandi kufaka phakathi ukudla okuthile okufana nalokhu: okusanhlamvu, inhlanzi enamafutha, imifino eluhlaza enamahlamvu, uvithamini E, ukudla okusekelwe ezitshalweni, isinkwa sikakolweni, neminye imifino. Izinzuzo zezempilo ezitholakele zivunguza i-MIND! Ngokwesibonelo - Thuthukisa ukusebenza kobuchopho, ukuncipha kwengqondo ukuncipha, ukunciphisa isifo senhliziyo, ukwehlisa umfutho wegazi, ukunciphisa umzimba, ukuthuthukisa impilo yenhliziyo, kuthuthukisa impilo yobuchopho, bheka kangcono! Hhayi-ke, ukudlala nje okokugcina, kodwa uzozizwa ungcono futhi ubuchopho nomzimba wakho kuzokubonga, ukushintshela ku-MIND Diet kuyinto engenangqondo.

Yehlisa izinto eziyingozi futhi uzibophezele ekudleni ngokuqinile futhi uqaphele ukwehlisa umfutho wegazi, ukuvimbela ukuphazamiseka kwengqondo okuncane, uthuthukise ukusebenza kobuchopho… i-dash kanye nezidlo zaseMedithera zingakuholela ezindleleni zokudla ezinempilo kakhudlwana. YENZA okuthile ngephrofayili yakho Yezempilo Yobuchopho ngokudla lokhu kudla okunempilo futhi wonge amaseli athile obuchopho ngenkathi ukuwo! Iphinde ihlotshaniswe nokuncishisiwe ingozi yesifo i-Alzheimer's nokunye ukuncipha kwengqondo okuhlobene neminyaka. Ukwengeza, ukudla kwe-MIND

Ukudla kwe-MIND: Incazelo, inhloso, nohlelo lokudla

Lokhu ukudla okukhuthaza ukusetshenziswa kokudla okuthile futhi kugweme okunye. Ukusebenzisa izithako ezitholakala kweminye imikhuba yokudla kukhuthaza ukudla okunempilo, okunciphisa ingozi ye-Alzheimer's. Ukukhubazeka kwengqondo kuchaza ukucubungula inkumbulo okuvilaphayo. Nakuba abaningi bethambekele ekukucabangeni njengento evamile ekugugeni, akunakugwenywa. Ngo-2021 ukuphazamiseka kwengqondo okubangelwa i-Alzheimer's kwabekwa ku-6thTrusted Source.

Okushiwo Isayensi:

Isingeniso

Iphethini yokudla inomphumela ovikelayo ekunciphiseni kwengqondo kanye nokuwohloka komqondo kwesigameko, ngokusho kwemibiko ye-epidemiologists mayelana nokusabalala.2 Muva nje, imibiko yokuhlaziywa kwesibili ikhishwe ukukhuthaza ukwesekwa. Iziguli ezimbalwa ezinezinkinga zenhliziyo nemithambo yegazi zithole ukwelulekwa emthini ovimbela amagciwane ukusebenza kwawo kwakuphezulu ocwaningweni olungahleliwe lwe-PREDIMED.

Ukufunda Abantu

Abacwaningi bafunde abantu abadala abangu-115 abavela ku-Rush Memory and Aging Project (MAP) ababehlala esifundeni saseChicago kanye namadolobha aseduze. I-Open-Cohort Studies yaqala ngo-1997 ngezivivinyo zonyaka ze-neurological njengoba kuchazwe ngaphambilini. 6. Phakathi kuka-2003 no-2013, ababambiqhaza ocwaningweni bagcwalise imibuzo yefrikhwensi Yokudla. Ngokuqhubeka kwalolu cwaningo, kwashona abantu abadala abangu-15545 kwathi abangu-159 bahoxiswa ocwaningweni lokudla ngaphambi kokuhlolwa kokudla. Lokhu kushiye abahlanganyeli be-13606 bekwazi ukubamba iqhaza ekuhlaziyeni ukudla kanye nesigameko AD.

I-Covariates

Izici ezingezona ezokudla ekuhlaziyeni zikhishwe ezingxoxweni ezihleliwe kanye nemiphumela yokulinganisa kusukela ekuhloleni okuyisisekelo komtholampilo ngesampula. Iminyaka yobudala inqunywa kusukela ngosuku lokuzibika lona ekuhlolweni kwengqondo okuyisisekelo. Unyaka Wezemfundo usho imfundo ejwayelekile. I-genotyping yenziwe ngokulandelana okuphezulu kokuphuma njengoba kushiwo ngaphambili. Ukuhlanganyela emisebenzini yokuvuselela ingqondo kukalwe kusetshenziswa isikali samaphuzu angu-5 kanye nemvamisa elinganiselwe ezigabeni ezihlukene zemisebenzi (ukufunda, ukudlala, izincwadi zokudlala, noma ukuvakashela umtapo wolwazi). 13.

Ihlaziya Izibalo

Imiphumela yethu ibonisa ukuthi ukudla ukudla kanye neminyaka yobudala kuhlotshaniswa nokuxilongwa kwesifo i-Alzheimer's. Siqhathanise amaphethini okudla amabili ahlukene kwelinye sisebenzisa ukulungiswa kweminyaka kanye nesisekelo. Imodeli eyisisekelo yayihlanganisa izici ezingase zidide ezaziwubufakazi obuyinhloko bokuthi isifo se-Alzheimer sasihlotshaniswa neminyaka. Amakhalori aphelele nawo afakiwe ngoba abe nomthelela ekudleni njengeziphambanisi ezingaba khona. Ukuhlaziya kufaka phakathi ukuhlukahluka okuningi okuhambisanayo kumodeli elungisiwe eyisisekelo.

Isifo i-Alzheimer

Ukuxilongwa komtholampilo kunqunywa ukuhlolwa konyaka odlule njengoba kuchazwe ngezansi. Uhlaziya idatha eqoqwe esivivinyweni somtholampilo esebenzisa ukucabanga okuhlelekile kobuchopho nomlando womtholampilo, kanye nokuhlolwa kokusebenza kwengqondo kuhlanganiswe nama-algorithms ahlole ukukhubazeka kwengqondo. Ukuxilongwa kwayo kusekelwe ezimisweni ezibekwe yiNational Institute of Neurological and Communicative Disorders and Stroke kanye ne-Alzheimer's Disease & Related Disorders Association.

Isikolo sokudla

Izibalo zamaphuzu okudla ezisuselwe ezimpendulweni zohlu lwemibuzo kuhlu lwemibuzo lwemvamisa yokudla okulinganiselwe ziqinisekisiwe emiphakathini emidala yase-Chicago. Ababambiqhaza babike imvamisa ejwayelekile yokusetshenziswa kwezinyanga eziyi-12 ezedlule zezinto eziyi-144. Umsoco kanye neleveli yamandla kukho konke ukudla kukalwa ngamakhalori asetshenzisiwe noma kusukela eminyakeni yobudala kanye nezingxenye eziqondene nobulili. Ithebula 1 likhomba ukwakheka kokudla okunomsoco kanye nenani eliphezulu lamaphuzu.

Ithebula 1

Ukudla okuyingxenye yokudla kanye nenani eliphezulu lamaphuzu okudla e-DASH, iMedithera kanye ne-MIND Isilinganiso sokudla se-MIND sinezingxenye zokudla eziyi-15 okuhlanganisa namaqembu angu-10 okudla okunempilo ebuchosheni (imifino enamahlamvu aluhlaza, eminye imifino, amantongomane, amajikijolo, ubhontshisi, okusanhlamvu, inhlanzi, izinkukhu, amafutha omnqumo, amantongomane Amafutha omnqumo ahlolwe ku-1 ocwaningweni oluhlonza amafutha omnqumo njengamafutha ayinhloko ayevame ukusetshenziswa ekhaya.

I-MIND Diet Research

Ucwaningo lugxile kakhulu ekudleni kwe-MIND, futhi lubonisa ukuthi ukusetshenziswa okungaguquki kokudla okuvamile kungavimbela i-AD. Ezindaweni eziphansi kakhulu, izinga le-AD lehla ngo-53% kulabo abathole amaphuzu aphezulu kakhulu e-MIND ngenkathi amaphuzu aphansi ehle ngo-35% aya ku-35% endaweni ephakathi nendawo. Imiphumela elindelekile yayizimele kweminye imikhuba yokuphila kanye nezimo zenhliziyo. Kubonakala ngisho nokubambelela okuncane ekudleni kwe-MIND kungathuthukisa kakhulu izimpawu ze-AD.

Ukuhunyushwa

Komunye umbiko, imikhuba yokudla ye-MIND ibibikezela kakhulu ukwehla kokuqonda kancane kunokudla kwaseMedithera kanye ne-ASH. Ucwaningo lwamanje luhlola ukuhlobana phakathi kwephethini yokudla okusekelwe ekudleni kanye nesifo sokuzivikela komzimba, i-Alzheimers. I-MIND kanye nokudla kwaseMedithera kubonise imiphumela yokuvikela ehambisanayo ne-AD, okuphakamisa ukuthi i-MIND ayithinti ngokuqondile i-Alzheimer's pathologies. Lolu cwaningo lubonisa ukuthi izincomo zokudla zingenzeka, kodwa ukuguqulwa okwengeziwe kokudla kungase kwandise indima yokuvimbela ku-AD.

Ingabe ukudla kwe-MIND kuyasebenza ngempela?

Ucwaningo emva kocwaningo lubonise abantu abakudla kwabo kwahlala kuphansi bahlala bengumthombo onempilo futhi babe nezingozi ezimbalwa zesifo i-Alzheimer ngama-44% ngonyaka uma kuqhathaniswa nabangebona abomdabu. Labo abalandela ukudla banciphise ngokusesilinganisweni ingozi yokuba nesifo ngo-65%. Ukudla kwe-MIND kwasungulwa nguMartha Clare Morris, udokotela wezifo ezithinta ukudla okunomsoco e-Rush University Medical Center e-Chicago, owayefuna ukwakha ukudla okuzovikela ekunciphiseni kwe-Alzheimer kanye nengqondo.

Ukudla okufanele ukugweme ekudleni kwe-MIND kufaka phakathi:

-Inyama ebomvu (yidla ngaphansi kuka-XNUMX ngeviki)

-Ibhotela nemajarini (umkhawulo ube ngaphansi kwesipuni esisodwa ngosuku)

- Ushizi (yidla ngaphansi kokuphakelwa okukodwa ngesonto)

-ukudla okuthosiwe (gwema ukudla njalo)

-amakhekhe namaswidi (yidla ngaphansi kwezikhathi ezinhlanu ngesonto)

Ukungenelela kweMedithera Dash

Ukudla kwe-MIND kuwukudla okunempilo kwengqondo okusekelwe ekudleni kwaseMedithera kanye nokudla kwe-DASH. Igxila ekudleni okulungele ubuchopho bakho futhi ingasiza ekuyivikeleni ezinkingeni ezihlobene neminyaka njengesifo i-Alzheimer's. Unentshisekelo yokulandela ukudla kwe-MIND, khuluma nodokotela wakho noma udokotela wezokudla obhalisiwe ukuze uqalise. Bangakusiza ukuthi udale uhlelo olufanelana nezidingo zakho kanye nendlela yokuphila. Ukudla okunempilo kuyingxenye ebalulekile yokuphila impilo enempilo, futhi indlela yokudla ye-MIND iyindlela enhle uma ufuna ukudla okunempilo kwengqondo okumele ukulandele.

I-MIND diet imele i-Mediterranean-DASH Intervention for Neurodegenerative Delay. Kuyingxube yokudla kwe-DASH (Izindlela Zokudla Zokumisa Umfutho Wegazi Ophakeme) kanye nokudla kwaseMedithera, futhi igxile emaqenjini okudla ekudleni ngakunye okungathuthukisa amandla akho obuchopho futhi ikuvikele ezinkingeni ezihlobene neminyaka njengesifo i-Alzheimer's.

Ukudla kwe-MIND kuhlotshaniswe nomsebenzi ongcono wokuqonda ezifundweni zokuqaphela kanye nokuvimbela ukuncipha kwengqondo kanye nesifo i-Alzheimer's. Iphinde ihlotshaniswe nengozi encishisiwe yesifo i-Alzheimer kanye nokunye ukwehla kwengqondo okuhlobene neminyaka.