Tse ka Hare
Sena ke seo o lokelang ho se ja haeba o lahleha mme o hasana habonolo
Food
Lijo tsa "MIND" ke phapang lipakeng tsa lijo tsa Mediterranean le phepo ea DASH e nolofalletsang boko le ho fokotsa kotsi ea 'dementia'
Al boko Ho etsahalang ka litho tsohle tsa mmele, e hloka ho fepa. Empa 'nete ke hore ha se ntho e ngoe le e ngoe e ea ha ho tluoa ho faneng ka "peterole" eo kelello e hlokang ho sebetsa hantle. Ebile, phepo e nepahetseng le tsamaiso li-neurotransmitters ba na le kamano e haufi. Bopaki ba sena ke hore Serotonin 'me melatonin Li ka laoloa ka lijo, joalo ka ha ho hlalositsoe ke Iñaki Elío, motsamaisi oa thuto ea Degree ea Nutrition ho European University of the Atlantic.
Metsoako e loketse boko
- phosphorus
- Litlhapi, lebese le linate
- DHA (Omega 3)
- Litlhapi, linate, mahe, oli ea mohloaare le peo ea folaxe
- Iodine
- Lijo tsa leoatleng, litlhapi, lehola la leoatle le letsoai le iodized.
- Vithamine B5
- Lebese, meroho, linaoa, mahe le nama
- Vithamine B9
- Meroho e metala ea makhasi, linaoa le linate
- Soccer
- Lebese, meroho e makhasi a matala, linaoa le linate
- Vithamine B1
- Lithollo tsohle, tlhapi, nama le lebese
- Vithamine B6
- Lijo tsa linaoa, linate, tlhapi, nama le lijo-thollo
- Vithamine B8
- Nama, lijo-thollo le mahe
- Vithamine C:
- Litholoana tsa Citrus, pelepele e tala, tamati le broccoli
- Potassium
- Litholoana le meroho
- magnesium
- Linate, linaoa le lipeo
- Vithamine B2
- Lebese, mahe, meroho e makhasi a matala le nama e se nang mafura
- Vithamine B3
- Lebese, khoho, tlhapi, linate le mahe
- Vithamine B12
- Mahe, nama, tlhapi, lebese
- metsi
E 'ngoe ea limatlafatsi tse kholo tsa boko ke tsoekere eo, ho ea ka Moprofesa Elío, e fumanoang lik’habohaedreiteng tse etsang lijo. Empa sena ha se bolele hore re tlameha ho ruruha ho nka lipompong kapa mefuta eohle ea lihlahisoa tse nang le tsoekere, hobane 'mele o ka fumana tsoekere ho tsoa mefuteng e meng ea lijo tse phetseng hantle. Kahoo, setsebi se eletsa ho etsa khetho e nepahetseng ea Li-carbohydrate ho khetha tse rarahaneng, joalo ka linaoa, raese ea thollo le pasta, le bohobe bo felletseng, ho fokotsa ts'ebeliso ea lik'habohaedreite tse bonolo joalo ka tse fumanehang lipompong, tsoekere le mahe a linotši, ho etsa mohlala, hobane «matla a hau a monya kapele haholo.
Ho bohlokoa hape ho ela hloko, ho latela Moprofesa Elio, kabo ea lik'habohaedreite lihora tse ling le tse ling tse 3 kapa tse 4 hobane ho lumella joalo ka ha a tiisa, maemo a tsoekere ea mali. O re: "Haeba boko bo lumelloa ho qeta nako e ngata, bo tla tlameha ho sebelisa limatlafatsi tse ling, 'mele ea ketone, e sa sebetseng hantle ho thusa ho sebetsa ha boko."
Na seo re se jang se ka ntlafatsa mohopolo?
Spain Society of Endocrinology and Nutrition (SEEN) e bonts'a hore kamano e tobileng lipakeng tsa botenya le mathata a kelello (tahlehelo ea mohopolo, ho fokotsa mohopolo, ho fokotsa bokhoni ba ho arabela le ho fokotsa ho arabela le kamano ea data).
Kahoo, ho ba le mohopolo o betere, Moprofesa Iñaki Elío o hopotsa hore mafura a 'mele a mangata a lokela ho qojoa le ho khetha lijo tse nepahetseng tse nang le lik'habohaedreite tse ngata, li-antioxidants (litholoana tse khubelu, haholoholo. blueberries), monounsaturated (oli ea mohloaare) le mafura a polyunsaturated, meroho, litholoana, lebese, linate, tlhapi e nang le oli le nama e omeletseng.
Ke lijo life tse hlokomelang boko ka ho fetisisa?
La Lijo tsa kelello (selelekela sa Mediterranean-DASH Intervention for Neurodegenerative Delay) se entsoe ke bo-rasaense ba Rush University Medical Center e Chicago (United States) le Harvard TH Chan School of Public Health. Ke motsoako lipakeng tsa likhothaletso tsa Lijo tsa Mediterranean le phepo ea DASH (Litsela tsa phepo ea ho thibela khatello ea mali e phahameng). Liphuputsong tse entsoeng ho fihlela joale, ho bonts'itsoe ho fokotsa kotsi ea ho ba le 'dementia' ka 54%.
"Molemo oa eona o teng monehelong oa limatlafatsi tsa bohlokoa bakeng sa tšebetso e nepahetseng ea boko", ho supa Moprofesa Elío.
Lijo tsa kelello
- Meroho e makhasi a matala (joalo ka spinach le meroho ea salate), bonyane li-servings tse tšeletseng ka beke.
- Meroho e setseng, bonyane hanngoe ka letsatsi.
- Linate, li-servings tse hlano (hoo e ka bang ligrama tse 35 ka 'ngoe li sebeletsa) ka beke
- Li-monokotsoai, litšebeletso tse peli kapa ho feta ka beke
- Li-legume, bonyane li-servings tse tharo ka beke
- Lihlahisoa tsohle, li-servings tse tharo kapa ho feta ka letsatsi
- Litlhapi, hang ka beke
- Likhoho, habeli ka beke
- Oli ea mohloaare, joalo ka oli ea hlooho
Lijo tse lokelang ho qojoa lijong tsa kelello
- Nama e khubelu, ka tlase ho li-servings tse 'ne ka beke
- Butter le majarine, ka tlase ho khaba ea khaba ka letsatsi
- Cheese, e ka tlase ho e le 'ngoe ka beke
- Paseka le lipompong, li-servings tse ka tlase ho tse hlano ka beke
- Lijo tse halikiloeng kapa lijo tse potlakileng, tse ka tlase ho e le 'ngoe ka beke
Ntle le ho latela likhothaletso tsa phepo ea MIND, likhothaletso tse ling tseo Moprofesa Elio a eletsang ho li latela ho hlokomela ts'ebetso ea kelello ke: qoba ho nona haholo / botenya, qoba lino tse tahang le chefo e ngoe, noa lilithara tsa 1,5 ho isa ho 2 tsa metsi ka letsatsi, ja lijo tse bobebe le tse atisang ho matlafatsa boko ka ho ikoetlisa kamehla.