Okuqukethwe
Yilokhu okufanele ukudle uma ulahleka futhi usakazeka kalula
Ukudla
Ukudla "KWENGQONDO" ukuhlangana phakathi kokudla kweMedithera nokudla kwe-DASH okuthambisa ubuchopho futhi kunciphise ubungozi bokuwohloka komqondo
Al Ubuchopho Kwenzekani kwezinye izitho zomzimba, kudinga ukondliwa. Kepha iqiniso ukuthi akuyona yonke into ehamba uma kuziwa ekunikezeni "uphethiloli" ukuthi ingqondo idinga ukusebenza kahle. Eqinisweni, i- umsoco kanye nohlelo ama-neurotransmitters banobuhlobo obuseduze. Ubufakazi balokhu ukuthi zombili izindlela ze- serotonin futhi melatonin Zingalawulwa ngokudla, njengoba kuchazwe ngu-Iñaki Elío, umqondisi wezemfundo weNutrition Degree e-European University of the Atlantic.
Amakhemikhali alungele ubuchopho
- phosphorus
- Inhlanzi, ubisi namantongomane
- I-DHA (Omega 3)
- Inhlanzi, amantongomane, amaqanda, amafutha omnqumo nembewu yefilakisi
- Iodine
- Ukudla kwasolwandle, inhlanzi, izimila zasolwandle nosawoti o-iodized.
- Vitamin B5
- Ubisi, imifino, imidumba, amaqanda nenyama
- Vitamin B9
- Imifino eluhlaza, ama-legumes namantongomane
- Soccer
- Ubisi, imifino eluhlaza okotshani, imidumba namantongomane
- Vitamin B1
- Izinhlamvu eziphelele, inhlanzi, inyama nobisi
- Vitamin B6
- Imidumba, amantongomane, inhlanzi, inyama namabele
- Vitamin B8
- Inyama, okusanhlamvu namaqanda
- Vitamin C:
- Izithelo zesitrus, upelepele oluhlaza, utamatisi, ne-broccoli
- potassium
- Izithelo nemifino
- magnesium
- Amantongomane, imidumba kanye nembewu
- Vitamin B2
- Ubisi, amaqanda, imifino eluhlaza okotshani, nenyama engenamafutha
- Vitamin B3
- Ubisi, inkukhu, inhlanzi, amantongomane namaqanda
- Vitamin B12
- Amaqanda, inyama, inhlanzi, ubisi
- Water
Esinye sezakhi ezinkulu zobuchopho yi glucose okuyinto, ngokukaProfesa Elío, etholakala kuma-carbohydrate akha ukudla. Kodwa lokhu akusho ukuthi kufanele sikhukhumale ukuze sithathe amaswidi noma zonke izinhlobo zemikhiqizo enoshukela, ngoba umzimba ungathola i-glucose kwezinye izinhlobo zokudla okunempilo. Ngakho-ke, uchwepheshe weluleka ukukhetha okufanele kwe- carbohydrate ukukhetha lezo eziyinkimbinkimbi, njengembotyi, ilayisi le-wholegrain ne-pasta, nesinkwa esiphelele, kunciphisa ukusetshenziswa kwama-carbohydrate alula njengalawo aqukethwe amaswidi, ushukela noju, ngokwesibonelo, ngoba «amandla akho amunca ngokushesha okukhulu.
Kubalulekile futhi ukubheka, ngokusho kukaSolwazi Elio, ukusatshalaliswa kwama-carbohydrate njalo emahoreni amathathu noma amane ngoba lokho kuvumela, njengoba eqinisekisa, ukugcina lokho amazinga eglucose. "Uma ubuchopho buvunyelwe ukuchitha isikhathi esithe xaxa, kuzofanele busebenzise ezinye izakhi zomzimba, imizimba ye-ketone, engasebenzi kangako ekwenzeni lula ukusebenza kobuchopho," usho kanje.
Ingabe esikudlayo kungayithuthukisa inkumbulo?
ISpanish Society of Endocrinology and Nutrition (SEEN) ikhombisa ukuthi ubudlelwane obuqondile phakathi kokukhuluphala nokuphazamiseka kwengqondo (ukulahleka kwememori, ukuncipha kokuhlushwa, ukwehla kwamandla okuphendula kanye nokwehlisa ukuphendula nokuxhumana kwemininingwane).
Ngakho-ke, ukuze ube nenkumbulo engcono, uProfesa Iñaki Elío ukhumbuza ukuthi amafutha omzimba amaningi kufanele agwenywe futhi enze ukukhetha okuyikho kokudla okune-carbohydrate eyinkimbinkimbi, ama-antioxidants (izithelo ezibomvu, ikakhulukazi aluhlaza okwesibhakabhaka), i-monounsaturated (uwoyela womnqumo) namafutha we-polyunsaturated, imifino, izithelo, ubisi, amantongomane, inhlanzi enamafutha nenyama engenamafutha.
Yikuphi ukudla okunakekela ubuchopho kakhulu?
La UKUDLA KWENGQONDO (isifinyezo seMedithera-DASH Intervention for Neurodegenerative Delay) senziwe ososayensi eRush University Medical Center eChicago (United States) naseHarvard TH Chan School of Public Health. Kuyingxube phakathi kwezincomo zefayela le- Ukudla Mediterranean kanye nokudla kwe-DASH (Izindlela Zokudla Zokunciphisa Umfutho Wegazi ophezulu). Ocwaningweni olwenziwe kuze kube manje, kukhonjisiwe ukuthi kunciphisa ubungozi bokuthola ukuwohloka komqondo ngama-54%.
"Inzuzo yayo ilele ekunikelweni kwezakhamzimba ezibalulekile ekusebenzeni kahle kobuchopho", kukhombisa uSolwazi Elío.
Ukudla kokudla kwengqondo
- Imifino eluhlaza okotshani (njengesipinashi nemifino yesaladi), okungenani ama-servings ayisithupha ngesonto.
- Eminye imifino, okungenani eyodwa ngosuku.
- Amantongomane, ama-servings amahlanu (cishe amagremu angama-35 ukuphaka ngakunye) ngesonto
- Amajikijolo, ama-servings amabili noma ngaphezulu ngesonto
- Ama-legumes, okungenani ama-servings amathathu ngesonto
- Izinhlamvu eziphelele, ama-servings amathathu noma ngaphezulu ngosuku
- Inhlanzi, kanye ngesonto
- Izinkukhu, kabili ngesonto
- Amafutha omnqumo, njengamafutha ekhanda
Ukudla okufanele ukukugweme ekudleni kwengqondo
- Inyama ebomvu, ama-servings angaphansi kwezine ngesonto
- Ibhotela nemargarini, ngaphansi kwesipuni nsuku zonke
- Ushizi, kusebenza ngaphansi kokukodwa ngesonto
- I-pasta namaswidi, ama-servings angaphansi kwamahlanu ngesonto
- Ukudla okuthosiwe noma ukudla okusheshayo, okungaphansi kokuphaka okukodwa ngeviki
Ngaphezu kokulandela izincomo zokudla kwe-MIND, ezinye izincomo uProfesa Elio eluleka ukuba azilandele ukunakekela ukusebenza kobuchopho yilezi: gwema ukukhuluphala ngokweqile / ukukhuluphala ngokweqile, gwema iziphuzo ezidakayo kanye nobunye ubuthi, uphuze amalitha amanzi ayi-1,5 kuye kwayi-2 nsuku zonke, yenza ukudla okulula nokuvamile futhi uphefumule ubuchopho ngomsebenzi ojwayelekile womzimba.