Amavithamini Engqondo: Ingabe Amavithamini Angayikhuthaza Imemori?

-Delile

• Ingabe ithebhulethi ingayithuthukisa imemori yakho?
• Uvithamini B12
• Uvithamini E
• Ezinye izengezo ezingasiza
• Izindlela ezihamba phambili zokusiza inkumbulo yakho
• Izindlela zokuphila ezilimaza inkumbulo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe ithebhulethi ingayithuthukisa imemori yakho?

Amavithamini athile nama-acid okunamafutha kuye kuthiwe kuhamba kancane noma ukuvimbela ukulahleka kwememori. Uhlu olude lwezixazululo ezingaba khona lubandakanya amavithamini anjengevithamini B12, izithako ezinamakhambi ezifana ne-ginkgo biloba, ne-omega-3 fatty acids. Kepha ingabe isithasiselo singayithuthukisa imemori yakho?

Ubufakazi obuningi balezi zithasiselo zokukhulisa inkumbulo abunamandla kakhulu. Lapha, sixoxa ngokuthi izifundo zamuva zomtholampilo zithini ngamavithamini nokulahleka kwememori.

Uvithamini B12

Sekuyisikhathi eside ososayensi becwaninga ngobudlelwano phakathi kwamazinga aphansi e-B12 (cobalamin) nokulahleka kwememori. Kodwa-ke, uma uthola inani elanele le-B12, abukho ubufakazi bokuthi ukudla okuphezulu kunemiphumela emihle.

Ukushoda kwe-B12 kuvame kakhulu kubantu abanezinkinga zamathumbu noma zesisu, noma abadla imifino kuphela. Ingozi yokushoda kwe-B12 nayo inyuka ngokukhula. Lokhu kungenxa yokwanda kwesibalo se-asidi ephansi kubantu abadala.

I-metformin yesidakamizwa sikashukela nayo ikhonjisiwe emazingeni aphansi e-B12. Eminye imishanguzo efana ne-proton pump inhibitors, imithi elwa nokuvuvukala efana ne-prednisone, nokulawulwa kokubeletha kungehlisa amazinga e-B12.

Kufanele ukwazi ukuthola i-B12 eyanele ngokwemvelo, njengoba itholakala ekudleni okufana nezinhlanzi nezinkukhu. Ukudla okusanhlamvu kwasekuseni okuqinisiwe kuyindlela enhle yabantu abadla inyama.

Kodwa-ke, abantu abanezimo ezithile zezokwelapha, labo abasebenzisa imishanguzo ethile, noma abantu abane-acid ephansi yesisu kungenzeka bangakwazi ukumunca kahle i-B12 ekudleni futhi bangadinga isengezo sokudla ukuze bagcine amazinga anele.

Thenga izengezo zevithamini B12 online.

Uvithamini E

Kunobunye ubufakazi bokuthi i-vitamin E ingazuzisa ingqondo nenkumbulo kubantu asebekhulile. A kumagazini i-JAMA uthole ukuthi amanani aphezulu kavithamini E angasiza abantu abanesifo i-Alzheimer's's mild to average

Ababambiqhaza bathathe imithamo yamayunithi angama-2 000 wamazwe omhlaba (IU) ngosuku. Kodwa-ke, le mali kungenzeka ingaphephi kubantu abathile, ngokusho kukaDkt Gad Marshall waseHarvard Medical School.

Ukuthatha ama-IU angaphezu kwama-400 ngosuku kuyingozi ikakhulukazi kubantu abanesifo senhliziyo, ikakhulukazi kulabo abanciphisa igazi. Ezinye izifundo zikhombisile ukuthi i-vitamin E eyengeziwe ingakhuphula ingozi yomdlavuza wendlala yabesilisa.

Kungakhathalekile ukuthi uneminyaka emingaki noma isimo sakho, kufanele ukwazi ukuthola uvithamini E owanele ekudleni kwakho. Buza udokotela wakho uma unentshisekelo kumanani angeziwe. Ukushoda kukavithamini E akuvamile, yize kungenzeka kubantu abanokudla okunamafutha amancane.

Uvithamini utholakala ku:

• amantongomane
• imbewu
• amafutha yemifino
• imifino, njengesipinashi kanye ne-broccoli

Thenga izengezo zikavithamini E online.

Ezinye izengezo ezingasiza

Uma kukhulunywa nge-ginkgo biloba, zombili ezindala nezingaphezulu: Isengezo asibonakali sinciphisa ukulahleka kwememori noma ukuvimbela ubungozi besifo i-Alzheimer's.

Abukho ubufakazi obuningi bokuphakamisa ubudlelwano phakathi kwe-omega-3 nememori, noma. Kodwa-ke, ucwaningo luyaqhubeka njengamanje.

Kutholakale ukuthi ukuthatha izithasiselo nge-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA) kuholele ekuthuthukeni okukhulu emiphumeleni yememori ye-episodic kubantu abadala abanokukhathazeka kwememori.

I-DHA uhlobo olulodwa oluyinhloko lwe-omega-3 fatty acid, kanti i-EPA ingenye. I-DHA ne-EPA zigxile kakhulu ekudleni kwasolwandle okufana ne-salmon ne-mackerel.

Izindlela ezihamba phambili zokusiza inkumbulo yakho

Kubantu abasha nabadala ngokufanayo, kubalulekile ukuthola amavithamini akho okudla ekudleni okudlayo. Izithasiselo zingavala izikhala, kepha buza nodokotela wakho ngaphambi kokuya kokudla kwansuku zonke okunconyiwe.

Akunandaba ukuthi uneminyaka emingaki, indlela engcono yokulwa nokwehla kwenkumbulo ukudla kahle nokuzivocavoca umzimba nobuchopho bakho. Ukudla kwaseMedithera kuwumthombo omuhle wawo wonke amavithamini umzimba wakho owadingayo.

Ukudla kwaseMedithera kube yindlela yokuthuthukisa inkumbulo. Izimpawu zokudla zifaka:

• ikakhulukazi ukudla okususelwa ezitshalweni
• ukunciphisa (noma ukusika ngokuphelele) inyama ebomvu
• ukudla izinhlanzi
• usebenzisa inani elikhululekile lamafutha omnqumo ukulungiselela ukudla

Ukudla okufana nokudla kweMedithera kufaka ukudla kwe-MIND kanye ne-DASH (izindlela zokudla zokumisa umfutho wegazi ophakeme). kutholakale ukuthi kunciphisa ukuvela kwesifo i-Alzheimer's.

Ukudla kwe-MIND, ikakhulukazi, kugcizelela ukusetshenziswa kwemifino eluhlaza, enamaqabunga nokudla okutshalwe ezitshalweni ngaphezu kwezincomo eziphakeme zamaprotheni namafutha omnqumo wokudla kwaseMedithera.

Ukuba nenethiwekhi yokusekela eqinile nokuzibandakanya emphakathini wangakini kuphakanyiswe njengezindlela zokubambezela noma zokuvimbela ukuwohloka komqondo. Ukusungula imikhuba yokulala enempilo nakho kungavikela ubuchopho bakho.

qhubeka nokufakazela ukuthi ukuvivinya umzimba okuvamile kusebenze ubuchopho ngezindlela ezinye izinto zokuzilibazisa ezingasebenzi ngazo. Lokhu kungaholela ekuthuthukisweni kwememori nokusebenza kwengqondo esikhathini eside.

Izindlela zokuphila ezilimaza inkumbulo

Ungayithuthukisa impilo yakho yobuchopho ngokukhumbula kakhulu ukudla nemikhuba ekhonjisiwe ukuthi iyayilimaza. Ukudla okuthosiwe kuye kwaxhunywa, okuthinta ukusebenza kwengqondo.

Izici eziningi zobungozi besifo i-Alzheimer, njengokudla okungenampilo kanye nokuhlala phansi, zingalawulwa. Ukushintsha eyodwa yalezi zinto ezinobungozi kungasiza ukubambezela ukuqala kokuwohloka komqondo.