1 - Ramba Uine Ropa Rwakanaka Rakanaka uye Cholesterol Nhamba
Vanhu vazhinji vakwegura vanoshamiswa kuziva kuti kune ngozi dzinowanzoitika pakati pezvirwere zvepfungwa uye chirwere cheAlzheimer. Asi kana iwe uchifunga nezvehutachiona hutsvene hunopa ropa kuuropi, zvinonzwisisika kuti kuora kwekuyerera kweropa kunogona kutungamirira kuhuputi hwemhutu kuora. Maitiro mashoma europi anotarisana nekukwira kweropa uye nguva refu yerupemhesi inogona kuvakuvadza. Tsvakurudzo dzinoverengeka dzinotsigira kuwirirana pakati pehutano hweropa uye hutano hwehuropi Kuwedzera kweropa kunobatanidza nehurombo hwekunzwisisa kugadzirisa uye kukanganisa kwehupi hutu.
Maererano nekuongororwa kwenguva refu, njodzi yeAlzheimer's disease uye mamwe maitiro edamentia inopfuura kaviri kana systolic yeropa iri mukati kana kupfuura pamusoro pe 140-160 mmHg. Cholesterol inobatanidzwa pakuumbwa kweamyloid beta plaques, kuora kwehutano hweAlzheimer's, uye kukwidziridzwa kweklesterol yakakwirira kunofanirwa kuwedzera kubudiswa kweamyloid beta plaques.
2 - Tarisa Vitamin D yako Dhigiri
Kuderera kwevhitamini D kunobatanidza nekushaya njere. Vitamin D inobatanidzwa mukuyeuka. Ongororo dzinoverengeka dzinobatanidza kushayikwa kwevhitamin D nehuwandu hwehutano hwokushaya njere kana kuora mwoyo kwevanhu vakuru. Mukuwedzera, vitamini inobatanidzwa mukuronga glucose uye calcium kutakura kusvika mukati meuropi, uye inogonawo kuchengetedza kugona kuburikidza nekuderedza kuputika uye kuwedzera kuwanika kwevamwe vezvematachiona. Ita uwandu hwevhitamini D yako chekuongorora nekuongorora ropa. Iyo yakanakisisa iyo iri pakati pe30 ne 45 ng / ml.
3 - Tora Zvigadzirwa zveBurin-Supporting Omega-3 DHA uye Vitamin B12
Kuchengetedza zvakakwana ma omega-3 fatty acid DHA muuropi inzira inokosha yekudzivirira zvirwere zvehutano nehutachiona munguva yehupenyu. Zvidzidzo zvakaratidza kuti kudya kwepamusoro uye kwakakwirira kunowedzera omega-3 DHA inobatanidza nehukuru hwehutano hwepamusoro uye kuderedza dambudziko rechirwere cheAlzheimer.
Dambudziko rekushayikwa kwevhitamini B12 rinowedzera nezera, vanenge makumi maviri kubva muzana vevanhu vakuru vanopfuura makore makumi matanhatu havakwanisi kana kuti havana kukwana. B12 kushayikwa kunokonzera matambudziko muuropi, kusanganisira kuvhiringidzika, kuora mwoyo, uye kurangarira zvakashata. Kushayikwa kwevhitamini iyi inokosha yakabatanidzwa nechirwere cheAlzheimer. Sezvo muviri wako unokwanisa kuwana vitamin B12 inoderera nezera, uye vitamini haisipo mune zvekudya zvekurima, kuchenjera kuwedzera. Kunyanya, RDI haina kukwana kwevashanditi, vegans uye vakwegura.
4 - Deredza Kushandiswa Kwako kweMhuka Dzvuku uye Zvimwe Mhuka
Mhangura nedare zvakakosha mumaminerari aripo muhomwe huru mu nyama tsvuku; idzi zvicherwa zvinowedzera mumuviri kwekufamba kwenguva uye zvakanyanyisa, zvinogona kukuvadza uropi. Pane kudaro, inogona kuwanikwa mune zvisingabatsiri kuburikidza nekusarudzo dzakanaka seSesame uye mbeu dzepukisi, edamame, uye dzimwe nyemba. Zvose mumhangura yakawandisa uye yakawanda yesimbi inobatsira kuipa kwehutano muuropi uye inobatanidzwa mumamyloid beta maitiro ekuropi.
5 - Ongorora paZvese Zviyo Zvokudya
Murairo wakanaka wokutevera ndewekuti 90 muzana kana kupfuura yezvokudya zvako zvive zvakakwana kudyara kudya, zvinoreva mishonga, michero, maruva, marimu, uye mbeu. Kudya kwakanyanya muzvokudya izvi uye kuderera munyama uye dairy zvakabatanidzwa ne 36% kuderera mujodzi yeAlzheimer's.
Iva nechokwadi chokuti kudya kwako kwakapfuma muzvisikwa, zvipembenene zvezvokudya zvezvirimwa, uye kuwedzera mamwe mishonga yakasvibirira pakudya kwako nekudya muhodhi huru sekupinda kwako kamwe chete pazuva. Wedzera maharage, tomato, mbuto epiki, uye nut kana mbeu-based based salad dressing.
6 - Idya maBriries Kazhinji
Pikemikemikemikari inowanikwa mumiriwo nemichero inogona kubatsira kuderedza kushungurudzika kwehutachiona nekuputira muuropi, zvichiita kuti panjodzi yakaderera yeAlzheimer's disease inopedzisira yaita. Zvipuka zvakanyanya zvakasarudzwa nokuda kwekudzivirirwa kwadzo pahuropi. Majikiji akasiyana-siyana akawanikwa achinonoka kana kuti achidzokorora kuora kwemakore muhuropi kushanda mumhuka. Uyewo, mabhakwasi (uyewo maramba) akaratidza zvibereko zvinokurudzira mune zvidzidzo zvevanhu, zvichiratidza kuti zvipfeko zvep phytochemical-richingabatsira kuvandudza chiyeuchidzo kuvakuru vakuru.
7 - Ita Nutsva nembeu Zako Guru Fat Source
Kutsvakurudza kunoratidza kuti nut use-walnuts zvikuru-inogona kubetsera uropi kuita. Walnuts vane hupfumi mu-omega-3 fatty acid ALA (inofananidzira kuDHA neEPA), uye zvidzidzo zvekucherechedza zvakabatanidza zvakashandiswa nemagetsi kuti zvive zvakanaka kubata mhemberero. Ipamusoro-soro mbeu inoshandiswa inobatanidza nekunakisisa kugadzirisa basa rose.
8 - Dzivisa Munyu Muzvokudya Zvako
Kunyanya munyu kudya kunomesa mishonga uye kunowedzera kukanganiswa kweropa, kukuvadza midziyo ine simba yeropa muuropi, kukanganisa ropa kubuda mumakumbo ehupi uye kuwedzere mikana yako yekushaya njere. Nyora zvokudya zvako nemiriwo nemiti inonhuwira kana edza kuvhara zvikafu nekuputika kwetimurosi kana vhiniga yakasvibira kana kushandisa musina-munyu wenzanga.
9 - Rambai Muchibva kuAdred Sugars muDzimba Dzenyu
Kuwedzerwa shuga kunogona kukanganisa unyanzvi hwako hwekuziva uye hunoita kuti kuwedzerwa kweropa. Kuwanda kwemashuga kunokonzera kukuvadza kwakanyanya muropa rekuisa ropa rinogona kutungamirira kuropa remvura kunokanganisa, uye kune uchapupu hwokuti kukanganisa uku kunobatsira kukura kunowedzera muuropi kushanda. Kunyange chiitiko chimwechete che hyperglycemia chinogona kuva chinokuvadza, sezvo kunonoka kugadzirisa kushanda kwepfungwa uye kukanganisa mukuyeuka nekucherechedza zvakataurwa. Mukuwedzera, nguva zhinji kuwedzerwa kumazinga akakwirira emuglucose kunogona kuderedza simba repfungwa, sezvo mazinga eHbA1c akakwirira ave akabatanidzwa nehukuru hwehuropi hunopisa. Pane kugutsa zino rinotapira nezvibereko zvitsva izvo zvingakupa humwe huripo hwezvibereko zvehutano uye antioxidants.
10 - Ramba Uchishanda
Upenyu hwakanyatsobatsira hunovandudza hupenyu hwakanaka. Kushanda muviri nguva dzose kunobatsira zvikuru muuropi pamatanho ese ehupenyu. Chimwe chikonzero chikonzero ndechekuti panguva yebasa remuviri kune kuwedzerwa ropa kunowedzera kuuropi, uye kudzidzira nguva dzose kunobatsira kuchengetedza mitsipa yeropa inofadza. Kuita muviri kunobatsirawo huropi hutu hunobudisa mitochondria yakawanda, inokonzerwa nemagetsi emagetsi ekugadzirwa. Muvanhu vakuru pamakore makumi matanhatu, kuchena mumuviri kunobatanidza nekunakisisa chiyeuchidzo, kugadzirisa basa nekuita nguva. Kukura kwemaitiro ekuita muviri kunobatanidza nekuderedza kukuru muhutano hweAlzheimer's disease.
> Sources:
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> Barnes JN. Kudzidzira, kuziva, nekukwegura. Adv Physiol Educ 2015, 39: 55-62.
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