Funda amacebiso okudla okunempilo okudla kahle ngeParkinson's
Njengoba sifunda kabanzi mayelana nendima yokudla okunempilo kanye nezifo, ingabe kukhona amacebiso okudla amaqembu okudla aye azuzisa labo abaphila nesifo sikaParkinson?
Ukudla, Ukudla, nezifo zikaParkinson
Esikhathini esidlule, kwakucatshangwa ukuthi ukudla okukhethekile akudingekile ezinyathelweni zokuqala zesifo sikaParkinson (PD) nokuthi konke okwakudingeka kwakudla ukudla okunempilo nokulinganisela kahle.
Njengoba sifunda kabanzi mayelana nezinqubo zobuchopho ezibandakanyeka nesifo sikaParkinson kanye nomthelela othile wokudla okunomsoco, kubonakala sengathi ukubuka kahle ukudla kwakho kungase kube umbono omuhle ngisho nangemva kokuthola ukuxilongwa.
Ucwaningo luye lwabonisa imikhuba ethile yokudla ingasiza ekunciphiseni ukuqhubeka kwesifo sakho, okungenani ku-theory Kusukela indima yokudla kwezifo isanda kubhekwa ngendlela ehlelekile, kungenzeka ukuthi sizofunda okuningi eminyakeni ezayo.
Yidla Okunye Okune-Antioxidant-Rich Foods
Ukudla ukudla okunomsoco wokudla okuyi-antioxidant yisinyathelo esihle sokuqala. Ama-antioxidants yilowo amakhemikhali ahlabayo futhi adle okuthiwa ' ama-radicals mahhala ' - ama-molecule amancane ajikeleza ezicukheni zakho futhi awonakele lezo zicubu. Ama-radicals wamahhala anezansi ekhethekile yamaseli akhiqiza i-dopamine. Ngakho-ke inani elikhulu lama-antioxidants ohlelweni lwakho (ngaphakathi kwesizathu, Yebo), inani elincane lokuhambisa ama-radicals mahhala.
Ngokweqile, lokho kufanele kunciphise izinga lokulahleka kwe-dopamine ngokuhamba kwesikhathi.
Ucwaningo seluqinisekisile ikhono lama-polyphenols ezitshalweni nezitshalo ukuze kunciphise ukufa kwezingqamuzana zesisindo ebuchosheni.
Ngakho yikuphi ukudla okuqukethe eziningi zama-antioxidants?
- Izithelo nemifino - Esikhundleni sezithelo ezithile noma imifino ethile, kungcono ukudla izinhlobo ezihlukahlukene zalezi zilwane njengoba lokhu kudla okunemifucumfucu ehlukene ngokuya kombala wabo. Ezinye izondlo zibhekisela kulokhu njengokuthola umcibisholo wembala. Izibonelo zibandakanya imifino eluhlaza emifino (njenge sipinashi), i-broccoli, utamatisi, izaqathe, i-garlic, ubhontshisi obomvu obomvu, ubhontshisi be-pinto, ama-blueberry, ama-cranberries, ama-strawberries, ama-plums nama-apula.
- I-Tea - Nakuba ithathi elimnyama lingaba kuhle, itiye eluhlaza kanye netiye elimhlophe kuyimithombo enhle yama-antioxidants. Nakuba itiye elihlaza liwumthombo omuhle kakhulu wezinkinga zokucindezeleka, qiniseka ukuthi ufunda ukuphuza itiye eluhlaza kahle noma okuningi kulo mphumela kungalahleka. Futhi khumbula ukuthi ukwengeza ukhilimu, noma noma yimiphi imikhiqizo yobisi inganciphisa kakhulu ama-antioxidants ngokubopha. Uma udinga ukushintsha ukunambitheka, engeza ithinta lemon, empeleni ithuthukise umzimba wakho ukumunca itiye eluhlaza.
- Ikhofi - Yebo, kunezikhathi lapho ikhofi ingafakwa ohlwini lokudla okukuhle kuwe!
- Iwayini elibomvu liqukethe ama-antioxidants (gcina engqondweni le mihlahlandlela yokuphuza okulinganiselayo futhi weqa utshwala uma unomlando wokulutha noma ukululama ukulawula ukudla kwakho.) Abantu abaningi bayamangala ukuzwa ukuthi lelo jisi elibomvu lomvini liqukethe i-resveratrol, ngakho-ke iwayini ayikho 'kudingekile.
- Amajusi amnyama afana ne-pomegranate nama-juicebribhisi anezidakamizwa ezinamandla okulwa ne-antioxidants.
Thola i-Omega-3s ekudleni kwakho
I-omega-3-fatty acids iyisisindo esibalulekile samathambo amaningi emzimbeni wakho ukuze uqinisekise ukuthi udla inani elifanele lalezi zakhi. Izinhlanzi ezinamafutha afana nama-mackerel, i-trout, i-herring, i-sardine, i-albacore tuna kanye ne-salmon ziphezulu ezinhlotsheni ezimbili ze-omega-3 fatty acids, i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (i-DHA).
Ngenkathi sifunda nje ukuthi ama-acidi e-omega-3-fatty angathinta kanjani abantu abanesifo sikaPasinson, kubonakala sengathi lezi zakhi zingase zibe nesenzo sokuvimbela izinkinga emagatsheni anomumo onenjongo yokulingisa isifo sikaParkinson. Kubantu, amazinga akhudlwana we-DHA anganciphisa ukwehla kwengqondo ngokuphathelene nezinkinga eziningana zokwelapha.
Kunconywa ukudla izinhlanzi okungenani kabili ngesonto ukuze uthole impilo enhle. Uma ungadli izinhlanzi, cabanga ukuthatha amafutha e-fish fish noma uhlole lezi zitshalo zemifino yama-acidi omega-3-fatty.
Amanye ama-nutrients okugxila kukho
Amanani alinganayo we-calcium, i-magnesium, namavithamini D no-K asiza ukuqinisa isikhumba nethambo.
Ungathola lezi zakhi zomkhiqizo wezobisi ezifana ne-yogurt nobisi.
Ingabe Udinga Noma Iziphi Izithako?
Yize kulungile ukuthola amavithamini nama-phytonutrients ngokusebenzisa imithombo yokudla, kungaba nzima ukuthola vithamini D ngokwanele ekudleni kwakho. Izifundo zisitshela ukuthi amazinga awanele e-vitamin D athatha indima kuyo yonke into esuka kulesifo sikaParkinson kuya ekuvimbeleni umdlavuza.
Ngokuvamile, sithola i-vitamin D eningi elangeni, kodwa ngokutholwa kwe-sunscreen kanye nemisebenzi yasendlini, kutholakale ukuthi iningi labantu linamazinga abhekwa njengaphansi kakhulu.
Abantu abaningi kudingeka bathathe isithasiselo se-vitamin D3 ukuze bathole okwanele, kodwa lokhu kulula ukubona. Ukuhlolwa kwegazi okulula kungakuzisa uma ukhona noma ekugcineni okuphansi "kobuhle obuhle." Buza udokotela wakho ukuthi ahlole izinga lakho. Kucatshangwa ukuthi ukutholakala kancane kweminye imisebe ye-ultraviolet elangeni, okuphumela ekutheni ukungena kwe-vitamin D encane, kuhlotshaniswa nengozi eyengeziwe yesifo sikaParkinson, okungenani kubantu abasha.
Ungathola kanjani ukudla okunempilo okungaphezulu kokudla kwakho
Nazi ezinye iziphakamiso zokudla okunempilo ngokugcina izakhi ezingenhla engqondweni:
- Ama-blueberries, ama-raspberries nama-blackberries angadluliselwa ku-vanilla yogurt kube i-dessert enhle. Noma uhlanganise nabo nge-yogurt neqhwa ukuze benze i-smoothie. Izithelo ezigcwele izithelo ze-smoothies zingasiza ekuvimbeleni ukuqotshwa okuhlobene nemithi ethile ye-PD.
- Engeza isipinashi emaqanda aqhephukile nezinye izitsha. Gcoba isipinashi esisha, ephoswe ngamafutha omnqumo emasaladi noma elayini elibomvu elinyene.
- Izaqathe zigcwele i-antioxidant enamandla okuthiwa i-beta-carotene. I izaqathe eziphekiwe, ezitshisiwe noma ezihlanzekile zikhulula ama-antioxidants noma ngandlela-thile zenza kube lula ukuzibamba. Izaqathe eziphekwe zivame ukushisa. (Qaphela ukuthi kufanele uthole i-beta-carotene ekudleni kwakho hhayi okwengeziwe. Eqinisweni, nakuba amazinga aphezulu we-beta-carotene avikela ngomdlavuza wamaphaphu, izithako ze-beta-carotene zihlobene nengozi ephakeme.)
- I-Vitamin E iyinhlangano enamandla kakhulu yokulwa ne-antioxidant futhi itholakale kwamanye amantongomane nakwezinhlamvu ezigcwele. Yize ucwaningo lwe-anti-PD imiphumela ye-vitamin E lunikeze imiphumela edikibala noma ehlanganisiwe, i-vitamin E kufanele ibe yingxenye yokudla kwakho. Pheka konke okusanhlamvu, okufana nelayisi elibomvu, i-quinoa noma i-bulgur kakolweni. Ukuze uthole ezihlukahlukene, engeza omisiwe noma ama-cranberries, i-parsley eqoshiwe noma isipinashi, namafutha omnqumo.
Imithombo:
Ataie, A., Shadifar, M., no R. Ataee. I-Polyphenolic Antioxidants ne-Neuronal Ukuvuselelwa. I-Neuroscience ye-Clinic eyisisekelo . 2016. 7 (2): 81-90.
Barros, A., uCrispim, R., Uchoa, J. et al. Impact ye-Omega-3 Fatty Acids Supplementation Ezingapheliyo eHemiparkinsonism Model Ekhishwe ngu-6-Hydroxydopamine emaRats. I-Basic Clinical Pharmacology ne-Toxicology . 2016 Nov 24. (Epub ngaphambi kokuphrinta).
Kravietz, A., Kab, S., Wald, L. et al. Uhlobo lwe-UV Radiation ne-Parkinson Disease Incidence: Isifundo Somhlaba Wonke EsiFulentshi Ecologic. Ucwaningo lwezemvelo . 2016. 154: 50-56.
Weiner, WJ, Shulman, LM kanye neLang, AE (2013). Izifo ze-Parkinsons, Edition Edition, A Umhlahlandlela ophelele weziguli nemindeni. Book Johns Hopkins Press, Baltimore.
Zhang, Y., Chen, J., Qiu, J. et al. Izinzuzo zezinhlanzi kanye ne-Polyunsaturated Acat Acids kanye Nezimo Eziphuthumayo Zokukhubazeka Ezibucayi: I-Dose-I-Meta-Analysis yezifundo ezingu-21 zamaKhosi. I-American Journal of Nutrition Clinic . 2016. 103 (2): 330-40.