Iingcebiso ezi-6 zokuthintela i-Alzheimer's

Umxholo

• 1. Yenza imidlalo yeqhinga lemihla ngemihla
• 2. Ziqhelanise nokuzilolonga imizuzu engama-30 ngosuku
• 3.Yamkela ukutya kweMeditera
• 4. Sela iglasi enye yewayini ebomvu ngosuku
• 5. Lala iiyure ezisi-8 ngobusuku
• 6. Gcina uxinzelelo lwegazi

Isifo i-Alzheimer sisifo semfuza esidlulela kubazali sisiya ebantwaneni, kodwa oko akunakuphuhla kuzo zonke izigulana xa kuthatyathwa amanyathelo okhuseleko, anjengokuphila kunye nendlela otya ngayo. Ngale ndlela, kunokwenzeka ukuba ulwe nezinto zemfuza nezinto zangaphandle.

Ke, ukuthintela i-Alzheimer's, ngakumbi kwiimeko zembali yosapho, kukho izilumkiso ezi-6 ezinceda ukulibazisa ukuqala kwesi sifo kwaye zidweliswe apha ngezantsi.

1. Yenza imidlalo yeqhinga lemihla ngemihla

Imisebenzi evuselela ingqondo inceda ukunciphisa umngcipheko wokuphuhlisa i-Alzheimer kuba igcina ingqondo isebenza. Ke, kuya kufuneka ugcine imizuzu eli-15 ngosuku ukwenza imisebenzi enje:

• Yenza imidlalo yeqhinga, iiphazili okanye amagama aphambili.
• Ukufunda into entsha, njengokuthetha ulwimi olutsha okanye ukudlala isixhobo;
• Imemori yoqeqesho, ukukhumbula ngentloko uluhlu lokuthenga, umzekelo.

Omnye umsebenzi ovuselela ingqondo kukufunda iincwadi, iimagazini okanye amaphephandaba, kuba ukongeza kufundo lwengqondo lukwagcina ulwazi, luqeqesha imisebenzi eyahlukeneyo.

2. Ziqhelanise nokuzilolonga imizuzu engama-30 ngosuku

Ukuzivocavoca rhoqo kunokuwanciphisa amathuba okuphuhlisa i-Alzheimer ukuya kuthi ga kwi-50%, ke kubalulekile ukuba wenze imizuzu engama-30 yokwenza umthambo amaxesha ama-3 ukuya kwama-5 ngeveki.

Eminye imisebenzi ekhuthazwayo yomzimba kukudlala intenetya, ukuqubha, ukuhamba ngebhayisikile, ukudanisa okanye ukudlala imidlalo yeqela, umzekelo. Ukongeza, ukuzilolonga umzimba kunokwaziswa ngamaxesha ahlukeneyo emini, njengokunyuka ngezinyuko endaweni yokuthatha ilifti, umzekelo.

3.Yamkela ukutya kweMeditera

Ukutya ukutya kweMeditera okunotye imifuno, iintlanzi kunye neziqhamo kunceda ukondla ingqondo kakuhle, kuthintele iingxaki ezinje nge-Alzheimer's okanye isifo sengqondo esixhalabisayo. Ezinye iingcebiso zokondla zezi:

• Yitya izidlo ezincinci ezi-4 ukuya kwezi-6 ngosuku, unceda ukugcina amanqanaba eswekile azinzile;
• Yitya iintlanzi ezityebile kwi-omega 3, enjengeesalmon, ityhuna, itrout kunye nesardadi;
• Yitya ukutya okunotye ngeselenium, okufana namandongomane eBrazil, amaqanda okanye ingqolowa;
• Yitya imifuno enamagqabi aluhlaza yonke imihla;
• Kulumkele ukutya okunotyebileyo kumanqatha, afana neesoseji, iimveliso ezenziweyo kunye namashwamshwam.

Ukongeza ekuthinteleni i-Alzheimer's, ukutya okunesondlo kweMeditera kuyanceda ekuthinteleni iingxaki zentliziyo, ezinje ngokuhlaselwa sisifo sentliziyo okanye ukusilela kwentliziyo.

4. Sela iglasi enye yewayini ebomvu ngosuku

Iwayini ebomvu inee-antioxidants ezinceda ukukhusela ii-neurons kwiimveliso ezinetyhefu, ukuthintela ukonakala kwengqondo. Ngale ndlela, kunokwenzeka ukugcina ingqondo isempilweni kwaye isebenza, kuthintela ukukhula kwe-Alzheimer's.

5. Lala iiyure ezisi-8 ngobusuku

Ukulala ubuncinci iiyure eziyi-8 ngobusuku kunceda ukulawula ukusebenza kwengqondo, ukwandisa amandla okucinga, ukugcina ulwazi kunye nokusombulula iingxaki, kuthintela ukuqala kwesifo sengqondo esixhalabisayo.

6. Gcina uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu luhambelana nokuqala kwesifo se-Alzheimer kunye nesifo sengqondo esixhalabisayo. Ke, abaguli abanesifo soxinzelelo lwegazi kufuneka balandele imiyalelo yengcali ngokubanzi kwaye benze ubuncinci ukubonisana oku-2 ngonyaka ukuvavanya uxinzelelo lwegazi.

Ngokwamkela le ndlela yokuphila, umntu lowo unobungozi obuncinci bokukhula kwezifo zentliziyo kwaye uya kuba ekhuthaza ukusebenza kwengqondo, enomngcipheko ophantsi wokuphuhlisa isifo sengqondo esixhalabisayo, kubandakanya ne-Alzheimer's.

Funda nzulu ngesi sifo, ungasithintela njani kwaye ukhathalele njani umntu onesifo i-Alzheimer's: