Tora Zviri nani Kuchengetedza Ubongo Hwako Nokupa Muviri Wako Zvokudya Zvakakosha
Ongororo dzakawanda dzakaziva kuti zvokudya zvatinodya zvinokanganisa ngozi yedu yekushaya njere. Chimwe chikafu kunyanya, MINDA (Mediterranean-DASH Intervention for Neurodegenerative Delay) kudya, yakaratidza kuwirirana kwehutano nehutano hwehutano hwehutano uye hutachidzikira hutachiwana hwechirwere cheAlzheimer uye mamwe marudzi ehutano hwemangwana .
Ndezvipi Zvokudya Zvokudya?
Sezvo zita racho rinoreva, kudya kweMINDI kunobva mukudya kweMediterranean uye DASH (Dietary Approaches to Stop Hypertension) kudya , izvo zviviri zvaive zvakarongwa kuti zvive nehutano hwehutano hwemwoyo.
Yakagadziridzwa naMarita Clare Morris, PhD, ScD, pamwe chete nevamwe vaaishanda navo paRush University Medical Center.
Zvokudya zvinoshandiswa zvinomiririra tsika dzakanaka dzekudya, nekutarisa pane gumi zvakasiyana-siyana: makungu , mabriji, mashizha mashizha ane mavara , mamwe mishonga, waini , mbesa, hove, huku, zviyo, uye maorivhi.
Zvinodawo kuti urege kudya kubva kune zvikamu zvisina kunaka zvezvokudya zvakabikwa, zvekudya uye masukisi, mafuta kana margarine, nyama tsvuku, uye cheese.
Tsvakurudzo pamusoro peZVIMWE Zvokudya, Brain Health, neAlzheimer's Risk
Ongororo dzakawanda dzekutsvaga dzakatarisa kuti kana kudya kweMINDI kunobatsira kudzivirira chirwere cheAlzheimer uye mamwe marudzi ehutano hwemtema.
MIND Zvokudya Zvakanga Zvisanganiswa Nechidiki Chidiki Chekufungisisa Kupera
Chimwe chidzidzo chakabatanidza vanhu vakuru vatatu vanomwe muRush Memory neAging Project. Vatori vechikamu vaitevera kudya kweMIND kwemakore anoda kusvika mashanu uye munguva yose yekudzidza, ruzivo rwekushanda kwavo rwakarongedzwa gore negore.
Vatsvakurudzi vakaona kuti kunyatsoteerera kumitambo yeMIND kwakabatanidzwa nekuderera kwekutadza kwekuziva kunowanzoitika nekukwegura. Muzvokwadi, vakatsvaga zvigaro zvaive zvakaenzana nemunhu akawana uropi hushanda hweumwe munhu aiva nemakore 7 1/2 muduku. Izvo zvose zvinyorwa zvese zvekufunga, pamwe chete nemunhu mumwe nemumwe chikamu chechikamu, zvakanyanya zviri nani kune vatori vechikamu.
Chikamu chimwe nechimwe chaisanganisira chiitiko chepisodic , semantic memory uye kunzwisisa kwekukurumidza.
MIND Zvokudya Zvakafananidzwa Nekuderedza Mukana weAlzheimer's
Chimwe chidzidzo chakanga chakagadzirwa nevatsvakurudzi vakafanana avo vaitungamirira chidzidzo chepamusoro. Chinangwa chavo chaiva chekuziva kana chirongwa cheMINDI chisina kungotadzisa kukanganisa kwekuziva kuparara asi zvakare kwakaguma nehuwandu hwechirwere cheAlzheimer's.
Muchidzidzo ichi, vatsvakurudzi vakanyatsoongorora zvitatu zvakasiyana-siyana: kudya kweMIND, kudya kweMediterranean uye kudya kweDASH. Vaiyera kuenzana kwekunamatira kune izvo zvikafu (kureva kuti, zvakanyanya sei kudya kwakateverwa) uye zvino chakaziva kuti ndeupi wevatori vechikamu akaenderera mberi kukura chirwere cheAlzheimer.
Vatsvakurudzi vakagadzirisawo mune zvimwe zviito zvevatori vechikamu izvo zvakambotarisana nehutano hwekushaya mungozi kusanganisira basa rekuita , zera, zvepabonde, hutano hwehutano , hutema, pasi pomuviri mazita index (BMI), uye nhoroondo yekurwara kweropa , kana chirwere cheshuga . Izvi zvakaitwa kuti kuderedze mukana wekuti imwe yezvimwe zvinhu izvi (panzvimbo pekudya) yakanga yakanyanyisa kuguma kwekutsvakurudza.
Migumisiro yechirongwa ichi yakaratidza kuti kunyatsoteerera kumitambo yeMIND yakaderedza ngozi yeAlzheimer's disease ne 53 muzana kana ichienzaniswa nevaya vasina kutevera kudya.
Asi nyaya dzakanyanya kunaka pamusoro pezvokudya zvinotarisirwa ndezvokuti kunyange kana vatori vechikamu vachitevera imwe yenguva (inofungidzirwa nevanyori vekudzidza se "kunyatsoteerera"), yakanga ichiri kuwirirana ne 35 muzana inopedzisira yaita dambudziko reAlzheimer's disease.
Zvinofadza, kukwirira kwakanyanya kune DASH yekudya uye kudya kweMediterranean kwakaderedza dambudziko rekushaya mungozi, asi kutevedza zvakakwana nemishonga iyi miviri haina kuderedza zvakanyanya mazinga eAlzheimer's disease.
Alzheimer's Association International International Conference Studies pamusoro peMIND Zvokudya
Mashoko akataurwa mu 2017 Alzheimer's Association International Conference yakawedzera tsvakurudzo pamusoro pezvokudya zveMIND, pamwe nezvimwe zvikafu zvave zvakabatana nehutano hwakanaka hwehuropi.
Mune rumwe ruzivo, 30 kusvika ku35 kubva muzana kuderedzwa muhutano hwekusagadzikana kwepfungwa kwakawanika mumakore anenge 6 000 vakwegura avo vakanyatsotevera zvose zveMediterranean uye kudya kweMIND. Kunyatsotevera kutevera MINDA kana kudya kweMediterranean kwakabatanidzana ne18 muzana inopedzisira yaita dambudziko rekushaya njere.
Imwe yedzidzo yakadana vakadzi veU.S. based Health Health Initiative Chidzidzo chaisanganisira vakadzi vanodarika 7 000 vane avhareji yezera remakore 71. Kuteerera kwavo kune MIND yezvokudya zvakayerwa uye zvakarongerwa sevamwe vanobatana (4th quartile) kusvikira pane zvishoma (1 quartile) ). Kuenzaniswa nekwakabatanidzwa kwekutanga, mamwe matatu katatu akabatanidza nehuwandu hunopedzisira huwandu hwekuora mwoyo . Izvi zvinosimbisa zvakare pfungwa yokuti kunyatsoteerera kwekudya kwakanaka hakugone kudiwa kuti tibatsire ubongo hwedu.
Chidzidzo chechitatu chakataurwa pamusangano wacho chakawana kuti kudya kwakashata kwakakonzerwa nediki hutano hwehutano . Ubongo bhudha hwakambofananidzirwa nehutano nekushanda kweuropi. Muhosha yeAlzheimer, uropi hwehutachiona hunoderera zvikuru. Ichi chidzidzo chakanga chisingatauri pamusoro pezvokudya zveMIND, asi zvakasimbisa kukosha kwekudya kwakakwana mune zvehutano hwehuropi.
Sei Chirwere Chichiri Kukurudzira Utano hweBurin?
Kusati kutsvakurudza kwave kutowana kuwirirana kwakasimba pakati pehutano hwepfungwa nehutano hwepfungwa . Muchidimbu, chii chakanaka kumwoyo kazhinji kacho chakanaka kune uropi, zvakare. Mwoyo wakagadzikana unotarisira kukwana kweropa rakakwana rinoita kuti uropi hushande. Zvokudya zvinonaka zvinogona kufungidzirwa sekusanganisira "zvakanakisisa" kana zvikamu zvinoshanda zvakanyanya zvekudya kweMediterranean uye kudya kweDASH, izvo zvese zvakatangira hutano hwepfungwa.
Zvokudya zvinosanganisa zvinosanganisira kudya izvo zvakazvimiririra zvakawirirana nehutano hutano uye nengozi yakaderedza demoenti. Semuenzaniso, zvidzidzo zvakawanda zvatove zvaratidza kuti huropi hunobatsira majiroji. Saizvozvowo, vakatsvakurudza vakawanda vakaratidza kuti kudya mitezo kunogona kuderedza ngozi yedu yekudzivirira chirwere chemangwana. Kuwedzera izvi zvekudya pamwechete, pamwechete nevamwe vakaratidzwa nesayenzi kuti vabatsire ubongo hwedu, zvinongoratidzika kunge zvine musoro kana chinangwa chako chiri kuita zvose zvaunogona kuderedza dambudziko rekushaya mungozi uye kurara kunonoka kukwegura.
Zvokudya zvakave zvichiratidzwa mune zvidzidzo zvakawanda seimwe yezviverengero "zvinotaridzika" zvinokonzerwa nehutano hwekushaya mungozo. Izvozvo zvinoreva kuti kunyange zvazvo kune njodzi dzakawanda dzatisingagoni kudzora, dzakadai semhuri, nhoroondo nezera, kudya kwedu chinhu chimwe chatinokwanisa kutarisa. Kuita izvi kwakabatanidzwa nemigumisiro yakanaka, yemuviri uye neuropi.
Ndezvipi Zvidyo Zvokudya Zvakasiyana neMediterranean Diet?
Zvokudya izvi zviviri zvakafanana, izvo hazvishamisi zvakapiwa kuti kudya kweMediterranean kune imwe yezvokudya zviviri zvakasanganiswa kuti zvive zvokudya zveMIND.
Zvokudya zvinosanganisa zvinokonzerwa nemuchero kunze kwechikwata chakazara chezvibereko muMediterranean. Zvokudya zvinoshandiswa zvinowedzerawo kukoshesa mimwe miriwo miriwo miriwo uye miriwo yakawanda nokuti tsvakurudzo yakanyatsoona zvikomborero zvakawanda zvinosanganiswa nezvikafu izvi. Kushandiswa kwehove kunosanganiswa mumutambo weMIND asi hausi pasi pehuwandu hunofanirwa muMediterranean, uye mbatatisi haisi kugoverwa mumutambo weMIND.
Ndezvipi Zvidyo Zvokudya Zvakasiyana Dash Diet?
Zvokudya zveDASH ndezvimwe zvinodyiwa izvo MITIRO yezvokudya yakateyiwa. Yakanyatsogadzirirwa kurwisa huwandu hwehutano (high blood pressure). Zvokudya zveDASH zvakafanana nekudya kweMediterranean sezvo ichida kuti zviwedzere kushandiswa kwezvibereko pane zvinodyiwa MINDA. Inobvumirawo nyama yakawanda uye marisi kupfuura zvinodyiwa MIND. Kusiyana neizvi, kudya kweMINDI kunorayira kudya mamwe marimu kupfuura zvinodyiwa neDASH.
Shoko Rinobva
Sezvo isu tisina kukwanisa kurapwa kwekutemerwa kwemazuva ano panguva ino, kutsvaka nzira dzekudzikisa dambudziko redu kwave kutarisa kune vakawanda munharaunda yehutano, kunyange vamwe vachiri kuramba vachifambira mberi mukutsvaga mishonga mitsva uye nzira. Kuwana ruzivo rwekunzwisisa kubva kune zvishoma-kudarika-kukwana zvakakwana kune MINDI yekudya kunokurudzira kukurudzira mukutsva kwedu kwoutano uye hutano hwehupi.
> Sources:
> Alzheimer's Association International Conference. 2017. Miitiro Yakadya Yokudya Inogona Kuchengetedza Basa Rokufunga uye Kuderedza Dambudziko reDementia. https://www.alz.org/aaic/releases_2017/AAIC17-Mon-Diet-Release.asp
> Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND Zvokudya Zvakabatanidzwa Nokuderedza Kuwedzerwa Kwezvirwere zveAlzheimer. Alzheimer's & dementia: iyo magazini yeAlzheimer'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. MINDI yekudya inononoka kugadzikana kwekunzwisisa nekukwegura. Alzheimer's & dementia: iyo magazini yeAlzheimer's Association . 2015; 11 (9): 1015-1022. doi: 10.1016 / j.jalz.2015.04.011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/