Dzidza Utano Hwemutano Mazano Okudya Zvakanaka naPasinson
Sezvatinodzidza zvakawanda pamusoro pebasa rekudya kunovaka muviri mune hutano uye zvirwere, pane mazano ezvokudya zveboka rezvokudya izvo zvakabatsira kune vanorarama nehosha yaPasinson?
Kudya, Kudya, uye zvirwere zvePasinson
Munguva yakapfuura, zvaifungidzirwa kuti kudya kwakakosha kwakanga kusingakoshi mumatangiro epakutanga kwePaleston's disease (PD) uye kuti zvose zvaidiwa kwaiva kudya kudya kwakanaka, kwakanyatsonaka.
Sezvatinodzidza zvakawanda pamusoro penzira dziri muuropi dzakabatanidzwa nechirwere chePasinson uye iyo dzimwe nhengo dzinogona kutamba, zvinova pachena kuti kutarisa zvakanaka kudya kwako kunogona kuva pfungwa yakanaka kunyange nguva pfupi pashure pokunge uongororwa.
Zvidzidzo zvakaratidza dzimwe nzira dzekudya zvinogona kubatsira kuderedza kufambira mberi kwechirwere chako, kunyanya muchirevo Sezvo basa rekudya mune zvirwere zvangobva kuongororwa zvakarongeka, zvichida tichave tichidzidza zvakawanda mumakore anouya.
Idyai Zvimwe Zvokudya Zvokudya Zvisinganetsiki-Zvine Zvokudya
Kudya chikafu chakakosha mu antioxidant foods ndicho chiito chekutanga chekutanga. Antioxidants ndeaya makemikari anochera uye anodya-izvo zvinonzi ' radicals huru ' -tiny molecules dzinopararira mumatumbu ako uye zvinokuvadza izvo zvimedu. Radicals vakasununguka vane ukama hunokosha hwemasero anogadzira dopamine. Nokudaro iyo yakakura nhamba ye antioxidants muhutano hwako (mukati mekufunga, hongu), vashomanana nhamba yekushambadzira radicals pasina.
Inoretically, iyo inofanira kuderedza chiyero chekurasikirwa kweDopamine munguva.
Zvidzidzo zvino zvakasimbisa kukwanisa kwepolpheno muzvibereko nemiriwo kuderedza kufa kwemasero emagetsi muuropi.
Saka zvii zvekudya zvine zvizhinji zve antioxidants?
- Zvibereko nemiriwo - Panzvimbo peimwe michero imwe kana imwe yemiriwo, zvakanakisisa kudya zvakasiyana-siyana zveizvi sezvokudya izvi zvine phytonutrients yakasiyana zvichienderana nemuvara wavo. Vamwe vezvokudya zvinovaka muviri vanotaura izvi sekutora murarairi wemavara. Mienzaniso inosanganisira miriwo miriwo yemashizha (zvakadai sepinashi), broccoli, tomato, karoti, garlic, nyeupe yenyuchi, pinto nyemba, blueberries, cranberries, strawberries, plums namaapulo.
- Tea - Kunyange titi yakasviba inogona kuva yakanaka, green tea uye white tea ndiyo inokonzera antioxidants. Kunyange zvazvo gorosi chaiyo inonyanya kukosha yezvinodhaka, ita nechokwadi chekuti unodzidza kubika gorosi chaiyo zvakanaka kana zvakawanda zvechiitiko ichi zvinogona kurasikirwa. Uyewo gara uchifunga kuti kuwedzera kamu, kana chero mishonga yemukaka inogona kuderedza zvikuru antioxidants nekuvasunga. Kana uchida kugadzirisa kunaka, wedzera kugunzva kwemononi, iyo inoita kuti muviri wako uwedzere ruvara rwehute.
- Kofi - Hongu, pane dzimwe nguva apo kofi inogona kubatanidzwa mune urongwa hwezvokudya zvakakunakira iwe!
- Waini tsvuku ine antioxidants (ramba uri mupfungwa idzi mazano ekunwa doro zvakanyanyisa uye ramba doro kana iwe une nhoroondo yekudhakwa kana kuti kuoma kuronga kudya kwako.) Vanhu vazhinji vanoshamiswa kunzwa kuti tsvuku tsvuku yemuzambiringa ine resveratrol zvakare, saka waini isn 't zvakafanira.
- Misi yakasviba yakafanana nemapomegranate nemajisi e-brujibheri akafuma mu-antioxidants.
Tora Omega-3s muDyiro Rako
Omega-3-fatty acids ndiyo chirongwa chinokosha chemashupu akawanda mumuviri wako kuitira kuti unoda kuva nechokwadi chekudya zvakakwana zvezvibereko izvi. Fatty hove yakafanana ne mackerel, trout, herring, sardine, albacore tuna uye salmon yakakwirira mumhando mbiri dze omega-3 fatty acids, eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA).
Apo isu tichiri kungoziva nezvekuti omega-3-fatty acids inogona kukonzera sei vanhu vane chirwere chePestinson, zvinoratidzika kuti izvi zvinovaka muviri zvinogona kuva neuroprotective chiito mumakumbo ane chirongwa chinoreva kufanana nechirwere chePasinson. Mune vanhu, kuwedzera kwemaDHA kunogona kupedzisira kupedzisira kusagadzikana kwakabatana nehuwandu hwezvirwere zvehutachiona.
Kudya hove kanenge kaviri pavhiki kunorudzirwa kuti utano hwakanaka. Kana iwe usingadyi hove, funga kutora hove yemafuta kuwedzera kana kutarisa mitsva iyi yemiti ye omega-3-fatty acids.
Zvimwe Mishonga Kukurukura
Nhamba yakakwana ye calcium, magnesium, uye mavitamini D uye K anobatsira kusimbisa ganda nefupa.
Iwe unogona kuwana izvo zvinovaka zvinobva mumiti yemisi yakadai se yogurt uye mukaka.
Unoda Zvimwe Zvokudya?
Kunyange zvazvo zvakakosha kuwana vitamini nema phytonutrients kuburikidza nezvokudya, zvinogona kuva zvakaoma kuwana vitamini D yakakwana mukudya kwako. Zvidzidzo zviri kutitaurira kuti mavhitimu anokwana D akakwana anoita basa mune zvose kubva paPalinson's disease kusvika pakudzivirira kenza.
Kazhinji, tinowana vitamini D yakawanda kubva kuzuva, asi nekugamuchirwa kwezuva nezuva pamwe chete nemabasa epamba, zvakawanikwa kuti vazhinji vevanhu vane maonero anoonekwa seashoma kwazvo.
Vanhu vazhinji vanoda kutora vitamin D3 kuwedzera kuti vawane zvakakwana, asi izvi zviri nyore kuziva. Chirwere chemuropa chinogona kukuratidzai kana iwe usina kukwana kana mumucheto wakadzika we "fambi yakanaka." Kumbira chiremba wako kuti aone kana iwe uri. Zvinofungidzirwa kuti kuderera kwemazuva emhepo kunobva kuzuva, zvichiita kuti vasanyanya kudya mavitamini D, kunobatanidza nehuwandu hwehutachiona hwaPasinson, pamwe nevaduku.
Nzira yekuwana sei Health Healthy Foods muDyiro Renyu
Heano dzimwe mazano ekudya kudya kwakanaka kuchengetedza mishonga inorangariro mupfungwa:
- Mabharukeri, mahwendefa uye macheri zvinogona kushandiswa kuva vanilla yogurt kuti ive dessert inonaka. Kana kuti muzvibatanidze ne yogurt nechando kuitira s smoothie. Fibhi-yakazara michero smoothies inogonawo kubatsira kudzivirira kuvhiringidzwa kunobatanidza nemamwe mapepa eDP.
- Wedzera sipinashi kuti uite mazai uye mamwe ndiro. Itira yakagurwa, itsva sipinashi yakakandirwa mumafuta emuorivhi mukati me salads kana muwaini yakasvibira.
- Makaroti anotakurwa ne-antioxidant inonzi beta-carotene. Yakabikwa, yakanyorova kana yakachena carrots inosunungura antioxidants kana nenzira imwe neimwe inoita kuti zvive nyore kutora. Maroti anogadzirwa anowanzonyanya kufanana. (Cherechedza kuti iwe unofanirwa kuwana beta-carotene kubva pane zvaunodya uye kwete chekuwedzera.Kutaura, apo huwandu hwakawanda hwebeta-carotene hudzivirira kurwere yemapapu, zvinowedzera zve beta-carotene zvinosanganiswa nenjodzi yakakwirira.)
- Vitamin E inonyanyisa antioxidant uye inowanikwa mune dzimwe marimu uye muzviyo zvakakwana. Kunyange zvazvo kuongororwa pamusoro pemagariro e-anti-PD emuvhitamiti E kwakaburitsa chete kuora mwoyo kana kuenzanisa mhinduro, vitamini E inofanira kunge zvakadaro chikamu chekudya kwako. Ika zviyo zvakakwana, zvakadai seiri murazi, quinoa kana bulgur gorosi. Kune zvakasiyana-siyana, wedai mazambiringa akaomeswa kana cranberries, parsley yakagurwa kana sipinashi, uye maorivhi.
Sources:
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Barros, A., Crispim, R., Uchoa, J. et al. Mhedziso yeOmega-3 Fatty Acids Supplementation Inogara muHemiparkinsonism Model Inotorwa na 6-Hydroxydopamine muRats. Basic Clinical Pharmacology uye Toxicology . 2016 Nov 24. (Epub mberi kwekudhinda).
Kravietz, A., Kab, S., Wald, L. et al. Sangano reUV Radiation neChinsinson Disease Dambudziko: A Nationwide French Ecologic Study. Research Environmental . 2016. 154: 50-56.
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Zhang, Y., Chen, J., Qiu, J. et al. Nhengo dzeShove nePolunsaturated Fatty Acids uye Dambudziko-Ku-Dambudziko rekushaya Njodzi Kunetseka Njodzi: Dose-Kuongorora Meta-Kuongororwa kwemasangano makumi maviri nemazana matanhatu. American Journal of Clinical Nutrition . 2016. 103 (2): 330-40.