Koyi Murayayyun Abincin Kasuwanci don Cin Nasara da Parkinson's
Yayin da muka koyi game da muhimmancin abinci mai gina jiki a cikin lafiyar da cutar, shin akwai wasu kayan abinci na abinci waɗanda ke da amfani ga wadanda ke zaune tare da cutar Parkinson?
Abinci, Gina Jiki, da Cutinar Parkinson
A baya, an yi tunanin cewa abinci na musamman shine ba dole ba a farkon farkon kwayar cutar Parkinson (PD) kuma an bukaci duk abincin da ake cin abinci mai kyau da daidaitaccen abinci.
Yayin da muka koyi game da hanyoyin da ke cikin kwakwalwa tare da cututtukan Parkinson da kuma muhimmancin wasu kayan abinci na iya takawa, to ya zama fili cewa yin la'akari da abincinku na iya zama kyakkyawan ra'ayi har ma da farko bayan ganewar asali.
Nazarin ya nuna wasu halaye na cin abinci zai iya taimakawa wajen cigaba da cutarka, akalla a cikin ka'idar Tun lokacin da aka kalli aikin abinci a cikin kwanan nan ba tare da dadewa ba, watakila za mu koyi abubuwa da yawa a cikin shekaru masu zuwa.
Ku ci karin Antioxidant-Rich Foods
Cin cin abinci mai cin nama a cikin abinci na antioxidant abu ne na farko. Antioxidants sune sunadarai wadanda zasu iya cin zarafi da cin abinci wanda ake kira ' ' radicals ' free radicals ' --tiny kwayoyin da ke gudana a cikin kyallen jikinka kuma suna lalata kayan jikin. Bayanai masu lahani suna da dangantaka ta musamman ga kwayoyin da suke samar da dopamine. Saboda haka mafi girma yawan antioxidants a cikin tsarinka (a cikin dalili, ba shakka), ƙananan adadin masu watsawa kyauta.
Ainihin, abin ya kamata ya rage yawan asarar dopamine a tsawon lokaci.
Nazarin yanzu sun tabbatar da yiwuwar polyphenols a cikin 'ya'yan itatuwa da kayan lambu don rage mutuwa daga kwayoyin tausin jiki a kwakwalwa.
To, menene abinci ke dauke da adadin antioxidants?
- 'Ya'yan itãcen marmari da kayan lambu - Maimakon ɗayan' ya'yan itace ko kayan lambu guda ɗaya, ya fi dacewa ku ci iri-iri iri-iri kamar waɗannan abubuwa suna da nau'o'in kayan jiki da suka danganci launi. Wasu masu gina jiki sunyi magana da wannan kamar samun bakan gizo na launuka. Misalan sun hada da kayan lambu mai ganye (irin su alayyafo), broccoli, tumatir, karas, tafarnuwa, jan wake, koda, blueberries, cranberries, strawberries, plums da apples.
- Tea - Yayinda shayi mai shayi na da kyau, shayi da shayi da shayi sune tushen magungunan antioxidants. Ko da yake shayi mai shayi ne mai kyau na tushen antidepressants, tabbatar da cewa kayi koyon yadda za a shayi shayi mai kyau ko kuma hakan zai iya rasa. Har ila yau, ka tuna cewa ƙara kirim, ko kowane samfurori na iya rage yawan antioxidants ta hanyar ɗaure su. Idan kana buƙatar canza abin dandano, ƙara karar lemun tsami, wadda zahiri inganta jikinka na shayi mai shayi.
- Coffee - Haka ne, akwai lokutan da za'a iya sanya kofi a cikin jerin abinci waɗanda ke da kyau gare ku!
- Ruwan giya ya ƙunshi antioxidants (ku tuna da waɗannan sharuɗɗa don shayarwa mai tsauri kuma ku shayar da barasa idan kuna da tarihin jaraba ko wahala akan sarrafa ku.) Mutane da yawa suna mamakin jin cewa ruwan inabi na inna yana dauke da resveratrol, don haka ruwan inabi ne 'Dole ne.
- Dark juices kamar pomegranate da blueberry juices ne mai arziki a cikin antioxidants.
Samu Omega-3s a cikin Abincin ku
Adadin Omega-3-fatty acid ne mai mahimmanci akan mafi yawan kyallen takalma a jikinka don haka kana son tabbatar da yawancin abubuwan gina jiki. Kifi mai kifi kamar mackerel, kifi, herring, sardines, albacore tuna da salmon suna cikin nau'o'in omega-3 guda uku, eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA).
Yayin da muke koyo game da yadda adadin omega-3-fatty zai iya tasiri ga mutanen dake fama da cutar Parkinson, yana nuna cewa wadannan kayan na gina jiki na iya samun wani aiki na karewa a cikin berayen da yanayin da ake nufi don magance cututtukan Parkinson. A cikin mutane, ƙananan matakan DHA na iya jinkirta dakushewar halayyar da suka shafi wasu cututtukan neurodegenerative.
Cin kifaye a kalla sau biyu a mako yana bada shawarar don lafiya. Idan ba ku ci kifi ba, ku yi la'akari da karɓar karin man fetur ko duba waɗannan kayan shuka na omega-3-fatty acid.
Sauran Kayan Kayan Gwaji don Tallafawa
Daidaita yawancin alli, magnesium, da bitamin D da K na taimakawa wajen ƙarfafa fata da kashi.
Zaka iya samun waɗannan abubuwan gina jiki daga kayayyakin kiwo kamar yogurt da madara.
Shin Kuna Bukatan Kayan Gida?
Yayinda yake da kyau don samun bitamin da kuma kayan jiki ta hanyar samar da abinci, zai iya zama da wuya a sami cikakken bitamin D a cikin abincinka. Nazarin na gaya mana cewa isasshen maganin bitamin D yana taka muhimmiyar rawa a komai daga cutar Parkinson don rigakafin ciwon daji.
Kullum, muna samun yawan bitaminmu daga rana, amma tare da tallafin amfani da rana tare da ayyukan gida, an gano cewa mafi yawan mutane suna da matakan da aka dauka suna da yawa.
Mutane da yawa suna buƙatar ɗaukar karin bitamin D3 don samun isasshen, amma wannan mai sauki ne don ƙayyadewa. Yin gwajin jini mai sauƙi zai iya sanar da kai idan kuna da kasa ko kuma a cikin ƙananan ƙarshen "mai kyau." Ka tambayi likita don duba matakinka. Ana tsammanin cewa rashin haske ga radiation ultraviolet daga rana, wanda ya haifar da rashin bitamin D, an danganta shi da haɗarin rashin lafiyar cutar Parkinson, akalla a cikin matasa.
Yadda za a sami karin lafiyar abinci a cikin Abincin ku
Ga wasu matakai na cin abinci mai koshin lafiya da ke kiyaye abubuwan da ke cikin abubuwan da ke cikin ƙasa:
- Blueberries, raspberries da blackberries za a iya zuga cikin vanilla yogurt don dadi kayan zaki. Ko kuma saje su da yogurt da kankara don yin sulhu. Hanyoyin 'ya'yan itace masu launi suna iya taimakawa hana maƙarƙashiya da alaka da wasu magungunan PD.
- Ƙara alayyafo zuwa ƙwai-tsalle da sauransu. Yankakken yankakken, sabo ne da aka sanya a man zaitun a cikin salads ko cikin shinkafa launin ruwan kasa.
- Ana ɗora karas tare da antioxidant da ake kira beta-carotene. Dafa shi, yazama ko tsabtace karas yana yalwata da antioxidants ko kuma ya sa ya fi sauƙi su sha. Dafafa karas ne sau da yawa tastier da. (Yi la'akari da cewa ya kamata ka samu beta-carotene daga abincinka kuma ba wani kari ba. A gaskiya, yayin da matakan beta-carotene suna kare cutar kanjamau, wasu kariyar beta-carotene suna haɗuwa da haɗarin haɗari.)
- Vitamin E shine muni mai mahimmanci kuma yana samuwa a wasu kwayoyi da cikin hatsi cikakke. Kodayake nazarin ilimin kwayoyin cutar kwayoyin cutar kwayoyin cutar kwayoyin cutar HIV ne kawai ya haifar da rashin ƙarfi ko sakamako mai ma'ana, amma bitamin E ya zama wani ɓangare na abincinka. Cook dukan hatsi, irin su shinkafar shinkafa, quinoa ko bulgur alkama. Don iri-iri, ƙara raisins ko cranberries, yankakken faski ko alayyafo, da man zaitun.
Sources:
Ataie, A., Shadifar, M., da R. Ataee. Polyphenolic Antioxidants da Neuronal Regeneration. Ƙararren Neuroscience na asali . 2016 7 (2): 81-90.
Barros, A., Crispim, R., Uchoa, J. et al. Rashin Imani na Yankin Omega-3 Fatty Acids Ƙari a Hemiparkinsonism Model Abubuwan da 6-Hydroxydopamine a Rats. Basic Clinical Pharmacology da Toxicology . 2016 Nuwamba 24. (Epub gaba da bugu).
Kravietz, A., Kab, S., Wald, L. et al. Ƙungiyar UV Radiation tare da Ciwon Kwayoyin Cututtukan Lafiya: Cibiyar Nazarin Lafiya ta Faransanci a Faransa. Binciken Muhalli . 2016. 154: 50-56.
Weiner, WJ, Shulman, LM da Lang, AE (2013). Parkinsons Disease, Bita na Uku, Jagorar Jagora ga marasa lafiya da iyalai. Johns Hopkins Press Book, Baltimore.
Zhang, Y., Chen, J., Qiu, J. et al. Ƙungiyar Kifi da Ƙananan Ma'adinai da Maɗaukaki da Maɗaukaki da Maɗaukaki: Haɗarin Meta-Analysis na Nazarin Nazarin Nazarin 21. American Journal of Clinical Nutrition . 2016 103 (2): 330-40.