Thatha Ukunakekelwa Okungcono Kwebilini Lakho Ngokudla Umzimba Wakho Ukudla Okunempilo
Ucwaningo oluningi luye lwathola ukuthi ukudla esikudlayo kuthinta kakhulu ingozi yethu yokukhubazeka kwengqondo. Ukudla okunye okukhethekile, i-MIND (iMediterranean-DASH Intervention for Neurodegenerative Delay) yokudla, ibonise ukuhlobana okuphawulekayo nokuphucula impilo engqondweni kanye nomngcipheko wokunciphisa isifo se-Alzheimer nezinye izinhlobo ze-dementia .
Iyini isidlo sokudla?
Njengoba igama lisho ukuthi, ukudla kwe-MIND kutholakala ekudleni kweMedithera kanye neDASH (Dietary Approaches to Stop Hypertension) ekudleni , kokubili okuhloselwe ukubhekela impilo ye-cardiovascular.
Yayisungulwa nguMarter Clare Morris, PhD, ScD, kanye nabasebenza nabo eRush University Medical Center.
Ukudla kwe-MIND kugcizelela imikhuba yokudla okunempilo, ngokugxila kulezi zigaba eziyishumi ezinempilo: amantongomane , amajikijolo, imifino eluhlaza , ama-imifino, iwayini , ubhontshisi, inhlanzi, izinkukhu, okusanhlamvu okuphelele, namafutha omnqumo.
Kudinga ukuthi unciphise ukudla ezigabeni ezingenampilo zokudla okuthosiwe, ama-pastries namaswidi, ibhotela noma igargarini, inyama ebomvu, noshizi.
Ucwaningo mayelana nokudla kwe-MIND, Health Brain, kanye ne-Alzheimer's Risk
Ucwaningo oluningi luye lwabheka ukuthi ukudla kwe-MIND kusiza yini ukuvimbela isifo se-Alzheimer kanye nezinye izinhlobo ze-dementia.
I-MIND Diet yahlanganiswa ne-Minimum Rate ye-Cognitive Decline
Ucwaningo olulodwa lwabandakanya abantu abadala abangu-960 eMnyangweni Wokukhumbula Nokuguga. Ababambe iqhaza balandela ukudla kwe-MIND cishe iminyaka emihlanu nakulo lonke ucwaningo, ukusebenza kwabo kokuzicabangela kwahlolwa njalo ngonyaka.
Abacwaningi bathola ukuthi ukunamathela okunamandla ekudleni kwe-MIND kwakuxhunywe ekunciphiseni ukwehla kwengqondo okwenzeka ngokuguga. Eqinisweni, banquma ukuthi imiphumela yayilingana nomuntu othola ubuchopho ukusebenza komuntu oneminyaka engu-7 1/2 encane. Kokubili izikolo eziningi zokuzicabangela, kanye nezibalo zesigatshana ngasinye, zazingcono kakhulu kulaba bahlanganyeli.
Izingxenye zomuntu ngamunye zihlanganisa inkumbulo ye-episodic , inkumbulo ye-semantic nejubane lokuqonda.
I-MIND Diet yahlanganiswa nezinga elinciphile le-Alzheimer's
Olunye ucwaningo lwakhiwe ngabacwaningi abafanayo abaqhuba isifundo esingenhla. Umgomo wabo kwakuwukuthi ngabe ukudla kwe-MIND akukwenzanga nje ukunciphisa izinga lokuncipha kwengqondo kodwa kwaphumela ekutheni izinga eliphansi le-Alzheimer's isifo.
Kulolu cwaningo, abacwaningi babheka ngokuqondile izidlo ezintathu ezahlukene: ukudla okuyi-MIND, ukudla kweMedithera kanye nokudla kwe-DASH. Balinganisa izinga lokunamathela kulezo zondlo (okungukuthi, ukudla okulandelwayo kulandelwa kanjani) bese kubonakala ukuthi yimuphi walaba bahlanganyeli owaqhubeka nokuthuthukisa isifo se-Alzheimer.
Abacwaningi baphinde bazibandakanye kwezinye izici zabahlanganyeli abaye babhekana nengozi ye-dementia kubandakanya umsebenzi owenziwa ngokomzimba , ubudala, ubulili, izinga lemfundo , ukukhuluphala, ukuhlaziywa komzimba okuphansi (BMI), nomlando wokucindezeleka kwegazi , ukushaywa umoya, noma isifo sikashukela . Lokhu kwenziwa ukunciphisa ithuba lokuthi enye yalezi zici (kunokudla) yayithinta kakhulu umphumela wocwaningo.
Imiphumela yocwaningo yabonisa ukuthi ukunamathela okukhulu ekudleni kwe-MIND kwanciphisa ingozi yesifo se-Alzheimer ngamaphesenti angu-53 uma kuqhathaniswa nalabo abangazange balandele ukudla.
Kodwa izindaba ezinhle ikakhulukazi mayelana nokudla kwe-MIND ukuthi ngisho nalapho abahlanganyeli beyilandela isikhathi esithile (okucatshangwa abalobi bezocwaningo ngokuthi "ukunamathela ngokulinganayo"), kwakusengqinelana namaphesenti angu-35 anciphisa ingozi yesifo se-Alzheimer's.
Ngokuthakazelisayo, ukunamathela ngokuqinile ekudleni kwe-DASH kanye nokudla kwaseMedithera kwanciphisa ingozi ye-dementia, kodwa ukuhambisana ngokulinganayo nalezi zidlo ezimbili akuzange kwehlise kakhulu inani le-Alzheimer's disease.
I-Alzheimer's Association International Studies Conference kwi-MIND Diet
Ulwazi olwethulwa eNgqungqutheleni Yomhlaba Wonke ka-2017 lwe-Alzheimer's Association lwaluhlanganisa ucwaningo olwengeziwe mayelana nokudla kwe-MIND, kanye nezinye izidlo eziye zaxhunyaniswa nempilo engcono yobuchopho.
Kwesinye isifundo, ukuncipha kwamaphesenti angama-30 kuya kwangu-35 engozini yokukhubazeka kwengqondo kwakutholakala kubantu abadala abadala abangaba ngu-6 000 abalandela ngokulandela kokubili ukudla kweMedithera kanye nokudla kwe-MIND. Ngokulandela i-MIND noma ukudla kwaseMedithera kwahlanganiswa nengxenye ye-18 yancipha ingozi yokukhubazeka kwengqondo.
Olunye ucwaningo olubizwa ngokuthi iSifundo SeMemori Sokukhumbula Impilo yabesifazane besifazane sase-United States sathinteka abesifazane abangaphezu kuka-7 000 abaneminyaka yobudala engama-71. Ukunamathela kwabo emndenini we-MIND kwalinganiswa futhi kwahlukaniswa njengabantu abaningi abathintekayo (4th quartile) kuze kube mnandi (1 quarter quartile) ). Uma kuqhathaniswa ne-quartile yokuqala, ezinye ezintathu ze-quartile zazihambisana nomngcipheko we- dementia . Lokhu kuphinda kugcizelela umqondo wokuthi ukuhambisana okuphelele nokudla okunempilo kungase kungadingeki ukuzuza ubuchopho bethu.
Ucwaningo lwesithathu olwethulwa enkomfeni lwaluthola ukuthi ukudla okunomsoco okuhlobene nokudla kwakuhambisana nevolumu encane yengqondo . Ivolumu ye-Brain iye yahlotshaniswa ngaphambili nempilo nokusebenza kobuchopho. E-Alzheimer's disease, ivolumu yengqondo iyancipha kakhulu. Lolu cwaningo aluzange lubhekane ngqo nokudla kwe-MIND, kodwa kunalokho kwaqokomisa ukubaluleka kokudla okunempilo ngokujwayelekile empilweni yengqondo.
Kungani Isidlo Sengqondo Siphakamisa Impilo Yobuntu?
Ucwaningo olungakaze seluthole ukulungiswa okuqinile phakathi kwezempilo yenhliziyo nokuphila kwengqondo . Empeleni, yini enhle enhliziyweni ngokuvamile evumelana nobuchopho, futhi. Inhliziyo enempilo igcina ukugeleza kwegazi okwanele okuthinta ukusebenza kobuchopho. Ukudla kwe-MIND kungacatshangwa njengokufaka "okungcono kakhulu" noma izingxenye eziphumelelayo kakhulu zokudla kwaseMedithera kanye nokudla kwe-DASH, kokubili okubhekiswe empilweni yenhliziyo.
Ukudla kwe-MIND kuhlanganisa ukudla okuzimele ngokubambisana nobuchopho obuphilile kanye nengozi enciphise yokugula komqondo. Isibonelo, izifundo eziningi sezibonise izinzuzo zobuchopho zamajikijolo. Ngokufanayo, abacwaningi abaningi baye babonisa ukuthi ukudla amantongomane kunganciphisa ingozi yokuthuthukisa ukugula komqondo. Ukwengeza lokhu kokudla ndawonye, kanye nabanye abaye baboniswa isayensi ukuze bazuze ubuchopho bethu, kubonakala kubonakala kunengqondo uma umgomo wakho ukwenza konke okusemandleni akho ukunciphisa ingozi yokugula komqondo nokuguga okunciphisa ukucabangela.
Ukudla kukhonjiswe kwizifundo eziningi njengenye yezinto eziningana "ezilawulwayo" ezibangelwa ukuwohloka komqondo. Lokhu kusho ukuthi nakuba kunezingozi eziningana esingenakukwazi ukulawula, njengomlando womndeni, izakhi zofuzo kanye nobudala, ukudla kwethu kuyinto eyodwa esingayilawula. Ukwenza lokhu kuye kwahlotshaniswa nemiphumela emihle, kokubili umzimba nobuchopho.
Indlela Yokudla Yokudla Ihluke Kanjani Nezidlo zaseMedithera?
Lezi zidlo ezimbili zifanayo, okukumangazi ukuthi ukudla kwaseMedithera kungenye yezidlo ezimbili ezihlanganisiwe ukwakha ukudla okuyi-MIND.
Ukudla kwe-MIND kuhlanganisa amajikijolo kuphela uma kuqhathaniswa nesigaba esibanzi sezithelo ekudleni kwaseMedithera. Ukudla kwe-MIND futhi kugcizelela kakhulu imifino nemifino eluhlaza okwesibhakabhaka ngokujwayelekile ngoba ucwaningo lwathola izinzuzo eziningana ezihambisana nalokhu kudla. Ukusetshenziswa kwezinhlanzi kuhlanganisiwe ekudleni kwe-MIND kodwa kungaphansi kwesilinganiso esiphakanyisiwe eMedithera, futhi amazambane awafakiwe ekudleni kwe-MIND.
I-MIND Diet ihluke kanjani ku-DASH Diet?
Ukudla kwe-DASH yiyona enye yokudla lapho i-MIND yokudla yayisekelwe khona. Yenzelwe ngokuqondile ukubhebhetheka komfutho wegazi ophezulu (umfutho wegazi ophezulu). Ukudla kwe-DASH kufana nokudla kweMedithera njengoba kudingeke ukuba kube nokuningi kweziqhamo kunezindlela zokudla. Ibuye ivumele inyama eningi nobisi ngaphezu kokudla kwe-MIND. Ngokuphambene nalokho, ukudla okuyi-MIND kuncoma ukuthi udle amantongomane amaningi kunalokho okudliwa yi-DASH.
Izwi elivela
Njengoba singenalo ukwelashwa okuphumelelayo komqondo okwamanje, ukuphishekela izindlela zokunciphisa ingozi yethu kuye kugxila kubaningi emkhakheni wezezempilo, kanti abanye beqhubeka nokuqhubekela phambili ekucwaningeni ukwelashwa okusha nezindlela ezintsha. Ukuthola izinzuzo ezingenangqondo ezihambisana nokunamathela okungaphansi kokungapheli okuphelele ekudleni kwe-MIND kuyithuthukisa okukhuthazayo ekufuneni kwethu impilo yomzimba nobuchopho.
> Imithombo:
> I-Alzheimer's Association International Conference. 2017. Izindlela Zokudla Ezempilo Kungalondoloza Umsebenzi Ongqondweni Nokunciphisa Ingozi Ye-Dementia. https://www.alz.org/aaic/releases_2017/AAIC17-Mon-Diet-Release.asp
> Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. I-MIND Diet Ehlanganiswe Nokukhubazeka Kwezifo Ze-Alzheimer's. I-Alzheimer's & dementia: iphephandaba le-Alzheimers's Association . 2015; 11 (9): 1007-1014. doi: 10.1016 / j.jalz.2014.11.009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
> Morris MC, Tangney CC, Wang Y, et al. Ukudla okunamafutha kunciphisa ukuncipha kwengqondo nokuguga. I-Alzheimer's & dementia: iphephandaba le-Alzheimers's Association . 2015; 11 (9): 1015-1022. i-doi: 10.1016 / j.jalz.2015.04.011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/