1 - Londoloza uxinzelelo lwegazi kunye neeNqanaba zeCholesterol
Abantu abaninzi asebekhulile bayamangaliswa xa befunda ukuba kukho imingcipheko eqhelekileyo phakathi kwesifo senhliziyo kunye nesifo se-Alzheimer's disease. Kodwa ukuba ucinga ngendlela inkqubo yesistim ehambisa ngayo igazi kwingqondo, kuyaqondakala ukuba ukuphazamiseka kokuhamba kwegazi kunokukhokelela kumonakalo womzimba wengqondo. Imithambo emincinci yengqondo iyakhathalela ukuphakama kwengcinezelo yegazi kunye nexesha elide loxinzelelo lwengcinezelo lingabalimaza. Izifundo ezininzi zixhasa uxhulumano phakathi kwengcinezelo yegazi kunye nempilo yengqondo. Uxinzelelo lwegazi oluphezulu luhambelana nokusebenza okungenangqondo kunye nokulimala kwimizimba yengqondo.
Ngokwezifundo zangexesha elide, umngcipheko wesifo se-Alzheimer kunye nezinye iintlobo zengqondo ye-dementia ziphindwe kabini ukuba uxinzelelo lwegazi lwe-systolic luphakathi okanye lube ngaphezu kwe-140-160 mmHg. I-cholesterol ithatha indima ekwakheni i-amyloid beta plaques, uphawu lomonakalo lwesifo se-Alzheimer, kunye nemilinganiselo ephezulu ye-cholesterol kucatshangelwa ukuba kwandiswe imveliso yamathala e-amyloid beta.
2 - Hlola izinga lakho leVitamin D
Amanqanaba aphantsi ka vithamini D axhumene nokuphazamiseka kwengqondo. I-Vitamin D ibandakanyeka ekwakheni imemori. Izifundo eziliqela ezinxulumene nobunzima be-vitamin D kunye nomngcipheko ophezulu wokonakala kwengqondo okanye ukugula komzimba kubantu abadala. Ukongezelela, i-vitamin ibandakanyeka ekulawuleni i-glucose ne-calcium zothutho ukuya ngaphakathi nangaphakathi kwengqondo, kwaye inokukhusela ukuqonda ngokunciphisa ukuvutha nokunyuka kwezinto ezithile ze-neurotransmitters. Fumana izinga lakho le-vitamin D lihlolwe ngokuhlolwa kwegazi. Iqondo elifanelekileyo liphakathi kwe-30 no-45 ng / ml.
3 - Thatha i-Supply Brain-Supply Supplements Omega-3 DHA kunye ne-Vitamin B12
Ukugcina amanqanaba aneleyo ye-omega-3 fatty acid i-DHA kwingqondo yindlela ebalulekileyo yokuthintela izifo ezingenayo i-neurodeergenerative emva koko ebomini. Izifundo zibonise ukuba ukutya okuphezulu kunye nokuphakama okuphezulu kwe-Omega-3 i-DHA inxulumene nomthamo omkhulu wengqondo kunye nokwehla komngcipheko wesifo se-Alzheimer.
Umngcipheko wokunqongophala kwe-vitamin B12 ukwandisa ngobudala, malunga neepesenti ezingama-20 zabantu abadala abangaphezu kweminyaka engama-60 abanakho okanye abanako. Ubunzima beB12 bubangela iingxaki ebuchosheni, kuquka ukudideka, ukuxinezeleka, kunye nokukhumbula okubi. Ukungabikho kweli vithamini ebalulekileyo kuye kwadibana nesifo se-Alzheimer. Ukususela ekubeni amandla omzimba wakho wokufumana i-vitamin B12 iyancipha ngobudala, kwaye i-vitamin ayikho kwisityalo sokutya, kuqikelele ukongeza. Ngaphezu koko, i-RDI ayaneleyo kubafundi be-flexitarian, vegans kunye nabantu abadala.
4 - Misela ukusetyenziswa kwakho kweNyama ebomvu kunye nezinye iilwimi zezilwanyana
I-Copper kunye neyinyithi ziyimfuneko yamaminerali ekhoyo kwiimali ezibomvu; ezi zimbiwa ziqokelela emzimbeni ngokugqitha kwexesha kwaye zigqithise, zingalimaza ingqondo. Esikhundleni saloo nto, ingafumaneka kwiimali ezingekho yingozi ngokukhetha okunempilo ezinjengeesame kunye nembewu yamatope, i-damam kunye nezinye iimbotyi. Bobabini ubhedu obuninzi kunye nesinyithi esongezelelekileyo banegalelo ekucindezelweni kwe-oxidative kwingqondo kwaye babandakanyeka kwi-amyloid beta plaque form in brain.
5 - Gxininisa kwi-Foods Plant
Umgaqo omhle okumele ulandele ukuba ube neepesenti ezingama-90 okanye ngaphezulu kokutya kwakho makube nokutya okutyala ngokupheleleyo, oku kuthetha imifuno, iziqhamo, izityalo, izantyambo kunye nembewu. Ukutya okuphakamileyo kule mihla yokutya kunye nomzimba ophantsi kunye nobisi kuhlanganiswe nama-36 ekhulwini ekunciphiseni umngcipheko we-Alzheimer's.
Qinisekisa ukuba ukutya kwakho kucebile kwendalo, ukutya okunokutya kwezityalo, kwaye wongeza imifuno eluhlaza ekudleni kwakho ngokutya isaladi enkulu njengengeniso yakho ubuncinane kanye ngosuku. Yongeza ubhontshisi, utamatisi, i-anyanisi eluhlaza, kunye ne-nut-based based salad dressing.
6 - Yidla ama-Berries rhoqo
Iiphymikhali ezifumaneka kwimifuno neziqhamo zinokunceda ukunciphisa uxinzelelo lwe-oxidative kunye nokuvuvukala kwengqondo, okukhokelela ekungciphekweni kwesifo se-Alzheimer's. Ngokukodwa iibhereji ziye zachongwa ukuba zikhusele ingqondo. Amaqabunga amaninzi ahlukeneyo afumaneke ukuba aphuze okanye aguqule ukuhla kwexesha elidala kwimisebenzi yengqondo kwizilwanyana. Kwakhona, iiblueberries (kunye neerharnate) zibonise iziphumo ezithembisayo kwizifundo zabantu, zibonisa ukuba ezi zizityebi ezinokwenziwa kwe-phytochemical zinganceda ukuphucula imemori kubantu abadala.
7 - Yenza Amantongomane Neembewu Zakho Zomthombo Wamafutha Omkhulu
Uphando lubonisa ukuba i-nut consumption-i-walnuts ngokukhethekileyo-inokuncedisa ukusebenza kwengqondo. I-Walnuts ityebile kwi-ALA ebalulekileyo ye-omega-3 ye-fatty acid (i-precursor ye-DHA kunye ne-EPA), kunye nezifundo zokuqwalasela ziye zadibanisa ukusetyenziswa kwamanki aphezulu kwimemori engcono yokusebenza. Ukusetyenziswa kokutya okuphezulu okuphezulu kunxulumene nomsebenzi ongcono wokuqonda.
8 - Gwema iTyuwa kwiSidlo sakho
Ukunyuka kwetyuwa ephakamileyo kunamathele iirriyiti kwaye kwandise uxinzelelo lwegazi, kubonakalisa imithwalo yegazi ephosakeleyo engqondweni, ukuphazamisa ukuhamba kwegazi kwiisishu zeengqondo kunye nokwandisa amathuba akho okukhubazeka kwengqondo. Ixesha lakho lokutya kunye nemifuno kunye neziqholo okanye uzame ukuphazamisa ukutya kunye ne-sprash ye-citrus okanye iviniga ekhethiweyo okanye ukusebenzisa i-salt-salt mixing mix.
9 - Hlala kude kwiiShukela ezongeziweyo kwiSidlo sakho
Ukunyuka kweswekile kunokunciphisa izakhono zakho zokuqonda kunye negalelo ekunyanzelekeni kwegazi. Amanani aphezulu ashukela abangela ukuphakama kwingozi kwi-glucose yegazi engakhokelela ekulimaleni komonakalo wegazi, kwaye kukho ubungqina bokuba lo monakalo ubangela ukuhla kweyantlupheko yomsebenzi wengqondo. Nangona umzekelo omnye we-hyperglycemia ungalimaza, njengoko kunciphisa umsebenzi wokuqonda kunye nokulahleka kwimemori kwaye kunikwe ingqalelo. Ukongezelela, ukufikelela rhoqo kumazinga aphezulu e-glucose kunciphisa amandla omqondo, njengoko amanqanaba aphezulu e-HbA1c anxulumene neqondo elikhulu lokuchotshozwa kwengqondo. Endaweni ukwanelisa iinyopho ezinomsoco ngesithelo esitsha esiza kukunika izibonelelo ezingezinye zezifiber kunye ne-antioxidants.
10 - Hlala Usebenza
Ubomi obulinganiselayo lunceda ukuphucula impilo yonke. Ukuzivocavoca rhoqo kunemiphumo emihle kwiingqondo kuzo zonke izigaba zobomi. Esinye isizathu sizathu kukuba ngexesha lohambo lomzimba kukho ukuphuphuma kwegazi kuphuculwa, kunye nokusebenzisa rhoqo kunceda ukugcina imithana yegazi iphephile. Ukuzivocavoca kwakhona kunceda izicubu zengqondo zivelisa ngaphezulu i-mitochondria, ejongene nokuveliswa kwamandla eselula. Kubantu abadala abadala abangaphezu kweminyaka engama-60 ubudala, ukuqina komzimba kuhambelana nememori engcono, umsebenzi wokuqonda kunye nexesha lokuphendula. Amanqanaba aphezulu emisebenzi yomzimba adibene nokunciphisa okukhulu kwengozi ye-Alzheimer's disease.
> Imithombo:
> Umbutho waseMedithera ukutya kunye nokuphazamiseka kwengqondo kunye ne-Alzheimer's disease: ukuhlaziywa okucwangcisiweyo kunye nokuhlaziywa kwemeta. J Alzheimers Dis 2014, 39: 271-282.
> Barnes JN. Ukuzivocavoca, umsebenzi wokuqonda kunye nokuguga. Adv Physiol Educ 2015, 39: 55-62.
> Gu Y, Nieves JW, Stern Y, et al. Ukuhlanganiswa kokutya kunye nobungozi besifo se-Alzheimer: isondlo sokukhusela. Arch Neurol 2010, 67: 699-706.
> Hamer M, Chida Y. Umsebenzi wokwenyama kunye nomngcipheko wesifo esingenayo i-neurodeergenerative: ukuhlaziywa ngokuchanekileyo kobungqina obuzayo. I-Psychol Med 2009; 39: 3-11.
> I-Tan ZS, i-Harris WS, i-Beiser AS, ne-al. Amanqanaba e-red omega-3 e-fatty acals and markers of accelerated brain aging. I-Neurology 2012, 78: 658-664.