Yi Amfani da Brain da Kulawa da Kulawa da Kulawa ta hanyar Ciyar da Jiki da Abincin Abinci
Maimakon karatu sun gano cewa abincin da muke ci yana da tasiri sosai game da hadarin da muke ciki. Ɗaya daga cikin abincin musamman, MIND (Riga-DASH Intervention for Neurodegenerative Delay) rage cin abinci, ya nuna alamar sanarwa tare da inganta kiwon lafiyar kwakwalwa da rashin haɗarin cutar Alzheimer da sauran lalata .
Mene Ne Abincin MIND?
Kamar yadda sunan yana nuna, abincin MIND ne ya samo daga abinci na Rum na Rum da DASH (Dietary Proches to Stop Hytensiontension) , abin da aka ƙaddara su ne don magance lafiyar zuciya.
Marta Clare Morris, PhD, ScD, sun haɓaka ta, tare da takwarorinta a Rush University Medical Center.
Hanyar MIND tana jaddada halaye mai kyau, tare da mayar da hankali kan waɗannan nau'o'i 10: kwayoyi , berries, kayan lambu mai laushi , wasu kayan lambu, ruwan inabi , wake, kifi, kaji, hatsi, da man zaitun.
Har ila yau yana buƙatar ka ƙayyade abinci daga nau'o'in ciyayi da abinci mai laushi, kayan abincin da kayan shafa, man shanu ko margarine, nama mai nama, da cuku.
Binciken kan rage abinci na MIND, Lafiya na Brain, da kuma Alzheimer's Hazard
Nazarin binciken bincike da yawa sun binciki ko abincin na MIND ya taimaka wajen hana cutar Alzheimer da sauran irin lalata.
An haɗu da abinci na MIND tare da ƙwanƙwasaccen ƙimar ƙwararru
Ɗaya daga cikin binciken ya shafi 960 tsofaffi a cikin Rush Memory da Aging Project. Mahalarta sun bi abincin MIND kusan kusan shekaru biyar kuma a duk lokacin nazarin, ana nazarin aikin su a kowace shekara.
Masu bincike sun gano cewa haɗin kai ga abincin MIND an haɗa shi ne don raguwa da rashin karfin zuciya wanda yawanci yake faruwa da tsufa. A hakikanin gaskiya, sun yanke shawara cewa sakamakon ya kasance daidai da mutumin da ke samun kwakwalwa yana aiki da wani wanda ya kasance shekaru 7 da 1/2. Dukkanin ƙididdigar ƙwararru, da maƙasudin sashin mutum, sun kasance mafi kyau a cikin waɗannan mahalarta.
Ƙungiyoyi guda ɗaya sun haɗa da ƙirar episodic , ƙwaƙwalwar ƙwaƙwalwar ajiya da ƙaddamar gudu.
An haɗu da abinci na MIND tare da rage yawan adadin Alzheimer
Wani bincike kuma ya kirkiro wasu masu bincike wadanda suka gudanar da binciken da ke sama. Manufar su ita ce tabbatar da abincin MIND ba wai kawai jinkirin raguwa ba ne amma kuma ya haifar da rashin lafiya na Alzheimer.
A cikin wannan binciken, masu bincike sun dubi sauye-sauye daban-daban guda uku: cin abinci na MIND, abinci na Rumunin Rum da DASH abinci. Sun auna matsayi na biyayyar wa annan abincin (wato, yadda yawancin abinci ya biyo) sannan sai ya gano wane daga cikin wadannan mahalarta ya ci gaba da cutar Alzheimer.
Har ila yau, masu bincike sunyi bayanin wasu halaye na masu halartar da suka kasance sun haɗu da haɗari na haɗari da haɗakar jiki , shekaru, jima'i, matakin ilimi , kiba, ƙananan ƙwayoyin jiki (BMI), da tarihin cutar hawan jini , bugun jini, ko ciwon sukari . Anyi wannan don rage damar cewa daya daga cikin wadancan dalilai (maimakon cin abinci) yana da tasiri sosai game da sakamakon binciken.
Sakamakon binciken ya nuna cewa haɗin kai ga rage cin abinci na MIND ya sauke haɗarin cutar Alzheimer ta kashi 53 cikin dari idan aka kwatanta da waɗanda ba su bi abincin ba.
Amma labarin da ya fi dacewa game da abincin MIND ita ce ko da a lokacin da mahalarta suka biyo shi wasu lokutan (waɗanda masana marubuta suka yi la'akari da su "tsakaitaccen matsayi"), har yanzu an haɗu da kashi 35 cikin 100 na rashin lafiyar cutar Alzheimer.
Abin sha'awa shine, haɗin kai ga DASH abinci da abinci na Rumunan ruwa sun ƙaddamar da mummunan haɗari, amma rashin daidaituwa tare da waɗannan abincin guda biyu bai rage yawan yawan cutar Alzheimer ba.
Alzheimer's Association International Conference on MIND Diet
Bayani da aka gabatar a taron Alzheimer na shekara ta 2017 ya hada da ƙarin bincike game da cin abinci na MIND, da sauran abubuwan da suka hada da lafiya da kwakwalwa.
A cikin binciken daya, an samu raguwar kashi 30 zuwa 35 cikin hadarin rashin lalacewar rashin hankali a kusan kimanin mutane 6,000 wadanda suka biyo bayan abinci na Rum da Ramin da kuma MIND. Daidaitaccen biye ko MIND ko Rinyar Rum da aka hade tare da kashi 18 cikin dari na rage rashin haɗari.
Wani binciken da ake kira Nazarin Harkokin Kula da Lafiya na Mata na Amirka shine ya shafi fiye da mata 7,000 da shekarun da suka kai 71. An kiyasta yin bin abincin MIND kuma an rarraba shi a matsayin mafi yawancin (4th quartile) har zuwa mafi ƙanƙanta (1st quartile ). Idan aka kwatanta da ƙaddarwar farko, sauran sulhu guda uku an haɗa su tare da ƙananan haɗari na lalata . Wannan kuma ya karfafa ra'ayin cewa cikakkiyar daidaituwa tare da cin abinci mai kyau bazai buƙatar amfani da ƙwayoyinmu ba.
Wani bincike na uku wanda aka gabatar a taron ya gano cewa cin abinci mara kyau ya danganta da ƙananan ƙwayar kwakwalwa . Ƙungiyar ƙwararrun ƙwayar cuta ta kasance da dangantaka da lafiyar da aiki na kwakwalwa. A cikin cutar Alzheimer, ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa tana da muhimmanci. Wannan binciken bai kasance game da abinci na MIND ba, amma ya nuna muhimmancin cin abinci mai kyau a general don lafiyar kwakwalwa.
Me yasa Hakan na MIND ya inganta lafiyar Brain?
Binciken farko ya riga ya sami babban dangantaka tsakanin lafiyar zuciya da kwakwalwa . A gaskiya, abin da ke da kyau ga zuciya yana da kyau ga kwakwalwa, da ma. Kyakkyawan zuciya yana kula da isasshen jini wanda zai tasiri aikin kwakwalwa. Ana iya tunanin abincin MIND kamar yadda ya hada da "mafi kyawun" ko kuma mafi mahimmanci sassan kayan abinci na Rum na Rum da DASH, wanda duka sun fara niyya don lafiyar zuciya.
Abincin MIND ya hada da abincin da ya dace da alamar lafiya da kuma rashin haɗari na lalata. Alal misali, yawancin binciken sun riga sun nuna kwakwalwa ta amfani da berries. Bugu da ƙari, masu bincike masu bincike sun nuna cewa cin kwayoyi na iya rage haɗarin tarin ci gaba. Ƙara waɗannan abinci tare, tare da wasu waɗanda kimiyya suka nuna don amfani da kwakwalwarmu, kawai yana da mahimmanci idan makasudin ku shine yin abin da za ku iya don rage haɗarin daji da jinkirin tsufa.
An gano cin abinci a cikin binciken da yawa kamar ɗaya daga cikin matsalolin da za a iya sarrafawa ta hanyar rikici. Wannan yana nufin cewa yayin da akwai matsala da dama ba za mu iya sarrafawa ba, irin su tarihin iyali, jinsin da shekaru, cin abincinmu shine abu guda da za mu iya sarrafawa. Yin haka an haɗa shi da sakamako mai kyau, ga jiki da kwakwalwa.
Ta Yaya Rashin Nama na MIND Ya Bambanta daga Yanayin Rumun Rum?
Abincin guda biyu daidai ne, abin da ba abin mamaki bane shine cewa cin abinci na Rum na daya daga cikin abincin da aka shirya don samar da abinci na MIND.
Abincin MIND ya hada da kawai berries kamar yadda suke tsayayya da sassaucin 'ya'yan itace a cikin Rumunin Rum. Har ila yau, rage cin abinci na MIND ya fi mayar da hankali a kan kayan lambu da kayan lambu masu launin ganyayyaki saboda yawan bincike da aka gano da dama sun hade da wadannan abinci. Ana amfani da kifi a cikin abincin na MIND amma yana da ƙasa da adadin da aka ba da shawara a cikin Rumunan, kuma dankali ba a haɗa su cikin abincin MIND ba.
Ta Yaya Sakamakon MIND ya bambanta daga DASH Diet?
Abincin DASH shine sauran abincin abincin abincin MIND. An tsara shi musamman don hawan jini (cutar hawan jini). Abincin DASH ya yi kama da abinci na Rum na Rum kamar yadda ya buƙaci ƙarin abinci na 'ya'yan itace fiye da abincin MIND. Har ila yau, yana ba da damar samar da nama da kiwo fiye da abincin MIND. Sabanin haka, abincin MIND ya bada shawarar bada karin kwayoyi fiye da abincin DASH.
Kalma Daga
Tunda mun rasa magani mai mahimmanci don cin zarafin a wannan lokaci, bin hanyoyin da za mu rage yawan haɗarinmu ya zama mayar da hankali ga mutane da dama a bangaren kiwon lafiya, koda kuwa wasu suna ci gaba da cigaba da bincike kan sababbin jiyya da kuma hanyoyi. Gano mahimmancin amfani daga mahimmiyar cikakken biyayyar abinci na MIND shine ƙarfafawa a ci gaba da neman lafiyar jiki da kwakwalwa.
> Sources:
> Alzheimer's Association International Conference. 2017. Ayyuka masu ciyayi na lafiya na iya kiyaye aikin haɓaka da kuma rage haɗarin rikici. https://www.alz.org/aaic/releases_2017/AAIC17-Mon-Diet-Release.asp
> Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Rashin abinci na MIND da aka rage tare da rage yawan rashin lafiya na Alzheimer. Alzheimer's & dementia: littafin mujallar Alzheimer's Association . 2015; 11 (9): 1007-1014. Doi: 10.1016 / j.jalz.2014.11.009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
> Morris MC, Tangney CC, Wang Y, et al. Rashin abinci na MIND yana rage jinkirin ƙwarewa da tsufa. Alzheimer's & dementia: littafin mujallar Alzheimer's Association . 2015; 11 (9): 1015-1022. Doi: 10.1016 / j.jalz.2015.04.011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/