1 - Ho boloka khatello ea mali e loketseng le litekanyo tsa k'holeseterole
Batho ba bangata ba hōlileng ba makatsoa ke ho tseba hore ho na le lisosa tse tloaelehileng tsa kotsi pakeng tsa lefu la pelo le lefu la Alzheimer's. Empa ha u nahana ka tsela eo tsamaiso ea mesifa e fanang ka mali bokong, hoa utloahala hore ho senyeha ha tšollo ea mali ho ka baka tšenyo ea lisele tsa boko. Li-artery tse nyenyane tsa boko li na le maikutlo a phahameng ho khatello ea mali le khatello ea mmele ea nako e telele e ka ba lematsang. Lithuto tse 'maloa li tšehetsa ho amana pakeng tsa khatello ea mali le bophelo bo botle ba boko. Khatello ea mali e phahameng e kopana le ts'ebetso e futsanehileng ea kutloisiso le tšenyo ea liphatsa tsa boko.
Ho ea ka lipatlisiso tsa nako e telele, kotsi ea lefu la Alzheimer le mefuta e meng ea 'dementia' e feta habeli haeba khatello ea mali ea systolic e ka holimo ho 140-160 mmHg. Cholesterol e phetha karolo ea ho thehoa ha li-plaque tsa amyloid beta, tšenyo e mpe ea lefu la Alzheimer le li-cholesterol tse phahameng li nahanngoa hore li eketsa tlhahiso ea li-plaque tsa amyloid beta.
2 - Sheba lebelo la hao la vithamine D
Maemong a tlase a vithamine D a amana le ho senyeha ha maikutlo. Vitamin D e kenyelletsoa mohopolong. Liphuputso tse 'maloa li amana le ho haelloa ke vithamine D ka kotsing e eketsehileng ea ho se utloisisehe kapa ho ba le' dementia 'ho batho ba baholo. Ho phaella moo, vithamine e ameha ho laola tsela ea ho tsamaisa li-glucose le calcium ho ea ka hare ho boko, hape e ka sireletsa tlhahiso ea kelello ka ho fokotsa ho ruruha le ho eketseha ha li-neurotransmitters. Fumana tekanyo ea vithamine D ea hau e hlahlojoe ka mali. Mokhoa o nepahetseng o pakeng tsa 30 le 45 ng / ml.
3 - Nka lisebelisoa tsa tšehetso ea boinotši ea Omega-3 DHA le vithamine B12
Ho boloka litekanyo tse lekaneng tsa omega-3 mafura a acid DHA bokong ke tekanyo ea bohlokoa bakeng sa ho thibela maloetse a ts'oaetsano hamorao bophelong. Liphuputso li bontšitse hore ho noa le ho feta ho potoloha ha Omega-3 DHA ho amahanngoa le boholo ba boko ba boko le ho fokotsa kotsi ea lefu la Alzheimer.
Kotsi ea ho haella ha vithamine B12 e eketseha ka lilemo, hoo e ka bang karolo ea 20 lekholong ea batho ba baholo ba fetang lilemo tse 60 ha e lekane kapa ha e na thuso. Ho haella ha B12 ho baka mathata botong, ho kenyeletsa ho ferekanngoa, ho tepella maikutlong le khopolo e fosahetseng. Ho haella ha vithamine ena ea bohlokoa ho amana le lefu la Alzheimer's. Kaha matla a 'mele oa hau oa ho ja vithamine B12 e fokotseha ka lilemo,' me vithamine ha e teng lijong tsa limela, ke bohlale ho tlatsetsa. Ho feta moo, RDI ha e lekane bakeng sa li-flexitarian, vegans le ba tsofetseng.
4 - Fokotsa Tšebeliso ea Hao ea Lijo tse Lefubelu le Lintho Tse Ling tsa Liphoofolo
Koporo le tšepe ke liminerale tsa bohlokoa tse teng ka bongata ka nama e khubelu; liminerale tsena li bokella 'meleng ho feta nako le ho feta, li ka ntša boko kotsi. Ho e-na le hoo, li ka fumanoa licheleteng tse seng kotsi ka mefuta e mengata ea bophelo bo botle joaloka sesame le peo ea mokopu, edamame le linaoa tse ling. Koporo e ngata haholo le tšepe e feteletseng e kenya letsoho mokokotlong oa lik'hemik'hale 'meleng' me li kenngoa mokokotlong oa playte oa amyloid beta.
5 - Tsepamisa maikutlo holim'a lijo tsohle tsa limela
Melao e ntle ea ho latela ke ho ba le karolo ea 90 lekholong kapa ho feta ea lijo tseo u li jang li be lijo tse hlahisang limela, tse bolelang meroho, litholoana, limela, linate le peo. Lijo tse phahameng lijong tsena le tse fokolang nama le lebese li amahanngoa le ho fokotseha ha karolo ea 36 lekholong ea kotsi ea Alzheimer's.
Etsa bonnete ba hore lijo tsa hau li na le limela tse ngata tsa tlhaho, 'me o eketsa meroho e tala ho lijo tsa hau ka ho ja salate e kholo ha u kena ka bonyane hang ka letsatsi. Eketsa linaoa, tamati, eiee e tala, le liaparo tsa salate kapa lipeo tse thehiloeng peo.
6 - E ja Li-Berries Hangata
Lik'hemik'hale tsa likokoana-hloko tse fumanoang meroho le litholoana li ka thusa ho fokotsa khatello ea kelello ea mali le ho ruruha bokong, e leng se lebisang kotsing e fokotsehileng ea lefu la Alzheimer. Ka ho khetheha li-berries li khethiloe bakeng sa tšireletso ea tsona bokong. Li-monokotsoai tse sa tšoaneng li fumanoe li fokotseha kapa li fokotsa ho fokotseha ha lilemong tsa boko bo sebetsang liphoofolong. Hape, li-blueberries (le likharenate) li bontšitse liphello tse tšepisang lithutong tsa batho, li fana ka maikutlo a hore lijo tse ruileng tsa phytochemical li ka thusa ho ntlafatsa mohopolo ho batho ba baholo.
7 - Etsa linate le meroho ea hau e kholo Mohloli
Lipatlisiso li bontša hore nut-walnuts ka ho khetheha-e ka ruisa molemo boko. Li-walnuts li ruile haholo mafura a mafura a omega-3 a ALA (pele ho DHA le EPA), le lipatlisiso tsa ho shebella li amahanngoa le lisebelisuoa tse phahameng tsa lemunu ho ntlafatsa mohopolo oa ho sebetsa. Ntho e phahameng ea linomoro tse sebelisoang e amahanngoa le ho ba le tsebo e ntle ea ts'ebetso ka kakaretso
8 - Qoba letsoai ka lijo tsa hau
Ho kenella ka letsoai le phahameng ho fokotsa methapo ea mali mme ho eketsa khatello ea mali, ho senya methapo e tsitsitseng ea mali bokong, ho fokotsa ho phalla ha mali meleng ea boko le ho eketsa menyetla ea ho senyeha ha maikutlo. Nako lijo tsa hau le litlama le linoko kapa leka ho senya lijo tse nang le aslase kapa veine e nang le monate kapa sebelisa moriana o sa hlahisoang ke letsoai.
9 - Lula hole le Li-sugar Sugars Lijong Tsa Hao
Ho fetelletsa tsoekere ho ka senya bokhoni ba hao ba ho tseba hantle le ho tlatsetsa khatellong e phahameng ea mali. Boholo ba tsoekere bo baka lik'hemik'hale tse kotsi tšolong ea mali tse ka lebisang tšenyo ea mmele ea mali, 'me ho na le bopaki ba hore tšenyo ena e tlatsetsa ho fokotseha ha bokong. Esita le ketsahalo e le 'ngoe ea hyperglycemia e ka ba kotsi, kaha ho lieha ho sebetsa hantle le ho fokotseha mohopolong le tlhokomelo ho tlalehiloe. Ho phaella moo, hangata ho pepeseha maemong a phahameng a tsoekere ho fokotsa matla a kelello, kaha maemong a phahameng a HbA1c a amahanngoa le boholo ba boko ba bokhoni. Ho e-na le hoo khotsofatsa leino le monate le litholoana tse ncha tse tla u fa melemo e eketsehileng ea fiber le li-antioxidants.
10 - lula u le mafolofolo
Bophelo bo leka-lekaneng bo thusa ho ntlafatsa bophelo bo botle. Ho ikoetlisa kamehla ho na le liphello tse ntle ho boko likarolong tsohle tsa bophelo. E ka 'na eaba lebaka le leng ke hore nakong ea boikoetliso ba' mele ho na le tšollo ea mali e ntlafetseng ho ea bokoeng, 'me ho ikoetlisa kamehla ho thusa ho boloka methapo ea mali e phetse hantle. Ho ikoetlisa ho boetse ho thusa lisele tsa boko bo hlahisa mitochondria e ngata, e ikarabellang bakeng sa tlhahiso ea matla ea lisele. Ho batho ba baholo ba fetang lilemo tse 60, ho ikoetlisa 'meleng ho amana le mohopolo o motle, ts'ebetso ea ho tseba hantle le nako ea ho itšoara hantle. Likarolo tse phahameng tsa ho ikoetlisa li amana le ho fokotseha ho hoholo kotsing ea lefu la Alzheimer's.
> Mehloli:
> Mokhatlo oa lijo tsa Mediterranean o nang le bothata bo fokolang ba kelello le lefu la Alzheimer: tlhahlobo e hlophisitsoeng le ho hlahloba litlhahlobo. J Alzheimers ka 2014, 39: 271-282.
> Barnes JN. Ho ikoetlisa, ho tseba lintho hantle le botsofali. Adv Physiol Educ 2015, 39: 55-62.
> Gu Y, Nieves JW, Stern Y, et al. Ho kopanya lijo le kotsi ea lefu la Alzheimer: phepo e sireletsang. Arch Neurol 2010, 67: 699-706.
> Hamer M, Chida Y. Ts'ebetso ea 'mele le kotsi ea lefu la ho qetella le e-na le lefu lena: tlhahlobo e hlophisitsoeng ea bopaki bo tla etsahala. Psychol Med 2009; 39: 3-11.
> Tan ZS, Harris WS, Beiser AS, le al. Mefuta e khubelu ea sele ea mali ea omega-3 e mafura le likarolo tsa ho tsofala ha boko ba boko. Neurology 2012, 78: 658-664.