ọdịnaya
Nke a bụ ihe ị ga-eri ma ọ bụrụ na ị ga-efunahụ ma gbasasịa ngwa ngwa
Food
Nri "MIND" bụ ngwakọta n'etiti nri Mediterranean na nri DASH nke na-eme ka ụbụrụ dịkwuo mma ma na-ebelata ohere nke ịda mbà n'obi.
Al ụbụrụ Gịnị na-eme ndị fọdụrụ nke ahụ akụkụ, ọ kwesịrị na-eri nri. Ma nke bụ eziokwu bụ na ọ bụghị ihe niile na-aga ma a bịa n'inye "petrol" nke uche kwesịrị ịrụ ọrụ nke ọma. N'ezie, ndị nri oriri na usoro neurotransmitters ha nwere mmekọrịta chiri anya. Ihe akaebe nke a bụ na ha abụọ Serotonin na melatonin Enwere ike ịhazi ha site na nri, dị ka Iñaki Elío, onye isi agụmakwụkwọ nke Degree Nutrition na Mahadum Europe nke Atlantic kọwara.
Nri dị mma maka ụbụrụ
- site
- Azụ, mmiri ara ehi na mkpụrụ
- DHA (Omega 3)
- Azụ, mkpụrụ, akwa, mmanụ oliv na mkpụrụ flax
- Iodo
- Nri mmiri, azụ, ahịhịa mmiri na nnu iodized.
- Vitamin B5
- Mmiri ara ehi, akwụkwọ nri, mkpo, àkwá na anụ
- Vitamin B9
- Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, mkpo na mkpụrụ
- Soccer
- Mmiri ara ehi, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, mkpo na mkpụrụ
- Vitamin B1
- Mkpụrụ zuru oke, azụ, anụ na mmiri ara ehi
- Vitamin B6
- Mkpụrụ ọka, mkpụrụ, azụ, anụ na ọka
- Vitamin B8
- Anụ, ọka na akwa
- Vitamin C:
- Mkpụrụ osisi citrus, ose green, tomato, na broccoli
- potassium
- Mkpụrụ osisi na akwụkwọ nri
- magnesium
- Akụ, mkpo na mkpụrụ
- Vitamin B2
- Mmiri ara ehi, àkwá, akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, na anụ na-esighị ike
- Vitamin B3
- Mmiri ara ehi, ọkụkọ, azụ, akụ, na akwa
- Vitamin B12
- Akwa, anụ, azụ, mmiri ara ehi
- mmiri
Otu n'ime nnukwu nri nke ụbụrụ bụ glucose nke, dị ka Prọfesọ Elío si kwuo, a na-enweta site na carbohydrates ndị mejupụtara nri. Mana nke a apụtaghị na anyị ga-aza aza iji were sweets ma ọ bụ ụdị ngwaahịa niile nwere shuga, n'ihi na ahụ nwere ike nweta glucose site na ụdị nri ndị ọzọ ka mma. Ya mere, ọkachamara na-adụ ọdụ ime nhọrọ ziri ezi nke carbohydrates ị na-ahọrọ ndị dị mgbagwoju anya, dị ka mkpo, wholegrain osikapa na pasta, na wholemeal achịcha, ịmachi oriri nke mfe carbohydrates dị ka ndị ẹdude ke sweets, sugar na mmanụ aṅụ, n'ihi na ihe atụ, n'ihi na «ike gị na- absorbs ngwa ngwa.
Ọ dịkwa mkpa iburu n'uche, dị ka Prọfesọ Elio si kwuo, nkesa nke carbohydrates kwa awa 3 ma ọ bụ 4 n'ihi na nke ahụ na-enye ohere, dị ka ọ na-emesi obi ike, ịnọgide na-enwe ihe. glucose ọbara. "Ọ bụrụ na a na-ahapụ ụbụrụ ka ọ na-etinyekwu oge, ọ ga-eji ihe ndị ọzọ na-edozi ahụ, ketone ozu, nke na-adịghị arụ ọrụ n'ịkwado ọrụ ụbụrụ," ka ọ na-ekwu.
Ihe anyị na-eri nwere ike ime ka ebe nchekwa dị mma?
Otu Spanish Society of Endocrinology and Nutrition (SEEN) na-egosi na mmekọrịta kpọmkwem n'etiti oke ibu na ọrịa uche (mfu nke ebe nchekwa, mbelata itinye uche, mbelata ikike imeghachi omume na ibelata anabata na njikọ nke data).
N’ihi ya, iji nwee ncheta ka mma, Prọfesọ Iñaki Elío na-echetara na e kwesịrị izere oke abụba nke ahụ ma mee nhọrọ ziri ezi nke nri ndị nwere carbohydrates dị mgbagwoju anya, antioxidants (mkpụrụ osisi na-acha ọbara ọbara, karịsịa. blueberries), monounsaturated (mmanụ oliv) na abụba polyunsaturated, akwụkwọ nri, mkpụrụ osisi, mmiri ara ehi, aki, azụ mmanụ na anụ siri ike.
Kedu nri na-akacha elekọta ụbụrụ?
La Nri uche Ndị ọkà mmụta sayensị na Rush University Medical Center na Chicago (United States) na Harvard TH Chan School of Health Public emepụtara (acronym maka Mediterranean-DASH Intervention for Neurodegenerative Delay). Ọ bụ ngwakọta n'etiti ndụmọdụ nke Nri nri Mediterranean na nri DASH (Nri nri iji gbochie ọbara mgbali elu). N'ime ọmụmụ ihe emere ugbu a, egosiri na ọ ga-ebelata ohere nke ịmalite ịda mbà n'obi site na 54%.
"Uru ya dabeere na ntinye nke ihe ndị dị mkpa na-edozi ahụ maka ịrụ ọrụ nke ọma nke ụbụrụ", Prọfesọ Elío na-egosi.
nri nri uche
- Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ (dị ka akwụkwọ nri na elu salad), opekata mpe isii kwa izu.
- Akwụkwọ nri ndị ọzọ, ọ dịkarịa ala otu ụbọchị.
- Akụ, nri ise (ihe dị ka gram 35 nke ọ bụla) kwa izu
- Tomato, ugboro abụọ ma ọ bụ karịa kwa izu
- Mkpụrụ ọka, ọ dịkarịa ala ugboro atọ n'izu
- Mkpụrụ zuru oke, nri atọ ma ọ bụ karịa otu ụbọchị
- Azụ, otu ugboro n'izu
- Ụlọ ọkụkọ, ugboro abụọ n'izu
- Mmanụ oliv, dị ka mmanụ nkụnye eji isi mee
Nri iji zere na nri uche
- Anụ uhie, ihe na-erughị nri anọ n'izu
- Bọta na margarine, ihe na-erughị otu tablespoon kwa ụbọchị
- Chiiz, ihe na-erughị otu nri kwa izu
- Pasta na sweets, ihe na-erughị nri ise kwa izu
- Nri eghe ma ọ bụ nri ngwa ngwa, ihe na-erughị otu nri kwa izu
Na mgbakwunye na ịgbaso ndụmọdụ nke nri MIND, ndụmọdụ ndị ọzọ Prọfesọ Elio na-adụ ọdụ ịgbaso iji lekọta ọrụ ụbụrụ bụ: zere oke ibu / oke ibu, zere ihe ọṅụṅụ na-egbu egbu na nsị ndị ọzọ, na-aṅụ 1,5 na 2 lita mmiri kwa ụbọchị. mee nri ọkụ na nri ugboro ugboro ma mee ka ụbụrụ oxygen na-emega ahụ mgbe niile.