Iivithamini zeBongo: Ngaba iivithamini zinokuKhulisa iMemori?

Umxholo

• Ngaba ithebhulethi ingayinyusa imemori yakho?
• Vitamin B12
• Vitamin E
• Ezinye izongezo ezinokukunceda
• Ezona ndlela zokunceda imemori yakho
• Indlela yokuphila ekhetha inkumbulo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba ithebhulethi ingayinyusa imemori yakho?

Iivithamini ezithile kunye neeasidi ezinamanqatha ziye zathi zacotha okanye zithintela ukulahleka kwememori. Uluhlu olude lwezisombululo ezinokubakho lubandakanya iivithamini ezinjengevithamini B12, izongezo zemifuno ezinje ngeginkgo biloba, kunye ne-omega-3 fatty acids. Kodwa ngaba isongezelelo sinokunyusa inkumbulo yakho?

Ubungqina obuninzi kwezi zixhobo zokunyusa inkumbulo akunamandla kakhulu. Apha, sixoxa ngokuba zithini izifundo zeklinikhi zamva nje malunga neevithamini kunye nelahleko yememori.

Vitamin B12

Oososayensi kudala baphanda ubudlelwane phakathi kwamanqanaba asezantsi e-B12 (cobalamin) kunye nelahleko yememori. Nangona kunjalo, ukuba ufumana inani elaneleyo le-B12, akukho bungqina bokuba ukutya okuphezulu kuneziphumo ezilungileyo.

Ukusilela kwe-B12 kuxhaphake kakhulu kubantu abaneengxaki zesisu okanye zesisu, okanye abatya inyama ngokungqongqo. Umngcipheko wokunqongophala kwe-B12 nawo uyanda ngokobudala. Oku kungenxa yokwanda kokuxhaphaka kwesisu esisezantsi kubantu abadala.

Isifo seswekile i-metformin ikwabonakalisiwe kumanqanaba asezantsi e-B12. Amanye amachiza anjenge-proton pump inhibitors, amayeza alwa nokudumba njenge-prednisone, kunye nolawulo lokuzalwa kungathoba amanqanaba e-B12.

Kuya kufuneka ukwazi ukufumana i-B12 eyaneleyo ngokwendalo, njengoko ifunyanwa kukutya okufana nentlanzi kunye neenkukhu. Ingqolowa yesidlo sakusasa eqinisiweyo lukhetho olufanelekileyo kubantu abatya inyama.

Nangona kunjalo, abantu abaneemeko ezithile zonyango, abo bakumayeza athile, okanye abantu abane-asidi esiswini esisezantsi abanako ukubamba ngokufanelekileyo i-B12 ekutyeni kwaye banokufuna isongezelelo sokutya ukugcina amanqanaba afanelekileyo.

Thenga ivithamini B12 isongezo kwi-intanethi.

Vitamin E

Kukho ubungqina bokuba i-vitamin E inokunceda ingqondo kunye nenkumbulo kubantu abadala. A kwijenali iJAMA ifumanise ukuba inani eliphezulu levithamini E linokunceda abantu abanesifo i-Alzheimer's.

Abathathi-nxaxheba bathathe idosi yeeyunithi ezingama-2 000 zamazwe ngamazwe (IU) ngosuku. Nangona kunjalo, le mali inokungakhuselekanga kubantu abathile, ngokukaGqirha Gad Marshall weSikolo saseHarvard Medical.

Ukuthatha ngaphezulu kwe-400 IU ngemini kuyingozi ngakumbi kubantu abanesifo sentliziyo, ngakumbi abo bathambisa igazi. Olunye uphononongo lubonakalisile ukuba ivithamin E eyongezelelweyo inokunyusa umngcipheko womhlaza webele.

Nokuba uneminyaka emingaphi okanye imeko, kufanelekile ukuba ufumane i-vitamin E eyaneleyo ekutyeni kwakho. Buza ugqirha wakho ukuba unomdla kwiimali ezongezelelweyo. Ukunqongophala kukaVitamin E kunqabile, nangona kunokwenzeka kubantu abatya ukutya okunamafutha asezantsi.

Vitamin ifumaneka:

• amandongomane
• iimbewu
• iioyile zemifuno
• imifuno, enje ngesipinatshi kunye nebroccoli

Thenga izongezo ze-vitamin E kwi-intanethi.

Ezinye izongezo ezinokukunceda

Xa kuziwa kwi-ginkgo biloba, zombini ezindala kunye nezivumelanayo: Isongezelelo asibonakali ngathi sinciphisa ukulahleka kwememori okanye ukuthintela umngcipheko wesifo se-Alzheimer's.

Akukho bungqina buninzi bokucebisa ubudlelwane phakathi kwe-omega-3 kunye nenkumbulo, nokuba. Nangona kunjalo, uphando luyaqhubeka ngoku.

Kufunyenwe ukuba ukuthatha izongezo nge-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (EPA) kukhokelele kuphuculo olubonakalayo kwiziphumo zememori ze-episodic kubantu abadala abanenkxalabo yememori.

I-DHA lolunye uhlobo oluphambili lwe-omega-3 fatty acid, kunye ne-EPA yenye. I-DHA kunye ne-EPA zigxile kukutya kwaselwandle okunje nge salmon kunye ne mackerel.

Ezona ndlela zokunceda imemori yakho

Kubantu abancinci nabadala ngokufanayo, kubalulekile ukufumana iivithamini zokutya kukutya okutyayo. Izongezo zinokugcwalisa izikhewu, kodwa jonga kugqirha wakho ngaphambi kokuba utye ukutya okucetyiswayo kwemihla ngemihla.

Nokuba ungakanani na, eyona ndlela yokulwa nokwehla kwememori kukutya kakuhle kwaye usebenzise umzimba nengqondo yakho. Ukutya kweMeditera ngumthombo olungileyo wazo zonke iivithamini ezifunwa ngumzimba wakho.

Ukutya kweMeditera bekuyindlela yokuphucula inkumbulo. Iimpawu zokutya zibandakanya:

• ikakhulu ukutya okusekwe kwizityalo
• ukunciphisa (okanye ukusika ngokupheleleyo) inyama ebomvu
• ukutya iintlanzi
• usebenzisa izixa ezikhululekileyo zeoyile yomnquma ukulungiselela ukutya

Ukutya okufana nokutya kweMeditera kubandakanya ukutya kwe-MIND kunye ne-DASH (iindlela zokutya zokumisa uxinzelelo lwegazi) ukutya. zifunyenwe ukunciphisa ukubakho kwesifo se-Alzheimer's.

Ukutya kwe-MIND, ngakumbi, kugxininisa ukusetyenziswa kwemifuno eluhlaza, amagqabi kunye nokutya okusekwe kwizityalo ukongeza kwiprotein ephezulu kunye neoyile yeoyile yokutya kweMeditera.

Ukuba nenethiwekhi yenkxaso eyomeleleyo kunye nokuzibandakanya kwindawo ohlala kuyo kucetyiswe njengeendlela zokulibazisa okanye ukunqanda isifo sengqondo esixhalabisayo. Ukuseka imikhwa yokulala esempilweni kunokukhusela nengqondo yakho.

qhubeka nokubonisa ukuba imithambo yesiqhelo yomzimba iyenza isebenze ngendlela ngeendlela ezinye izinto zokuzonwabisa ezingasebenziyo. Oku kungakhokelela kwimemori ephuculweyo kunye nokusebenza kwengqondo ixesha elide.

Indlela yokuphila ekhetha inkumbulo

Ungayiphucula impilo yakho yengqondo ngokuba ukhumbule ngakumbi ukutya kunye nemikhwa ebonakalisiweyo ukuba iyonakalisile. Ukutya okuthosiweyo kunxulunyaniswe, okuchaphazela ukusebenza kwengqondo.

Izinto ezinobungozi besifo se-Alzheimer, ezinje ngokutya okungalunganga kunye nokuhlala phantsi, kunokulawulwa. Ukutshintsha enye yezinto ezinobungozi kunokunceda ukulibazisa ukuqala kwesifo sengqondo esixhalabisayo.