Malangizo 6 a Kupewa kwa Alzheimer's

Zamkati

• 1. Pangani masewera amachitidwe tsiku lililonse
• 2. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku
• 3. Yambitsani chakudya cha ku Mediterranean
• 4. Imwani kapu imodzi ya vinyo wofiira patsiku
• 5. Kugona maola 8 usiku
• 6. Onetsetsani kuthamanga kwa magazi anu

Alzheimer's ndi matenda amtundu womwe amachokera kwa makolo kupita kwa ana, koma izi sizingachitike mwa odwala onse ngati njira zina zodzitetezera, monga moyo ndi kadyedwe, zikavomerezedwa. Mwanjira imeneyi, ndizotheka kuthana ndi zinthu zamtunduwu ndizinthu zakunja.

Chifukwa chake, popewa matenda a Alzheimer's, makamaka pankhani yakubadwa kwa matendawa, pali zodzitetezera zisanu ndi chimodzi zomwe zimathandiza kuchedwetsa matendawa komanso zomwe zalembedwa pansipa.

1. Pangani masewera amachitidwe tsiku lililonse

Zochita zomwe zimalimbikitsa ubongo zimathandiza kuchepetsa chiopsezo chokhala ndi Alzheimer's chifukwa zimapangitsa kuti ubongo ukhale wogwira ntchito. Chifukwa chake, muyenera kusunga mphindi 15 patsiku kuti muchite zinthu monga:

• Pangani masewera amachitidwe, mapuzzles kapena mawu achinsinsi.
• Kuphunzira china chatsopano, monga kuyankhula chilankhulo kapena kusewera chida;
• Kumbukirani sitima, kuloweza mndandanda wazogula, mwachitsanzo.

Ntchito ina yomwe imalimbikitsa ubongo ndikuwerenga mabuku, magazini kapena nyuzipepala, chifukwa kuwonjezera pakuwerenga ubongo umasunganso zidziwitso, kuphunzitsa ntchito zosiyanasiyana.

2. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku

Kuchita masewera olimbitsa thupi pafupipafupi kumachepetsa mwayi wokhala ndi Alzheimer's mpaka 50%, chifukwa chake ndikofunikira kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka 5 pasabata.

Ena mwa masewera olimbitsa thupi akusewera tenisi, kusambira, kupalasa njinga, kuvina kapena kusewera masewera am'magulu, mwachitsanzo. Kuphatikiza apo, kuchita masewera olimbitsa thupi kumatha kuchitika nthawi zosiyanasiyana patsiku, monga kukwera masitepe mmalo mokwera chikepe, mwachitsanzo.

3. Yambitsani chakudya cha ku Mediterranean

Kudya chakudya cha ku Mediterranean chokhala ndi masamba, nsomba ndi zipatso kumathandiza kudyetsa ubongo moyenera, kupewa mavuto akulu monga Alzheimer's kapena dementia. Malangizo ena odyetsa ndi awa:

• Idyani zakudya zazing'ono 4 mpaka 6 patsiku, zomwe zimathandiza kuti shuga izikhala yolimba;
• Idyani nsomba zolemera mu omega 3, monga nsomba, nsomba, mumapezeka nsomba ndi sardine;
• Idyani zakudya zokhala ndi selenium, monga mtedza waku Brazil, mazira kapena tirigu;
• Idyani masamba ndi masamba obiriwira tsiku lililonse;
• Pewani zakudya zokhala ndi mafuta ambiri, monga masoseji, zopangidwa ndi zokhazokha.

Kuphatikiza pa kupewa matenda a Alzheimer's, zakudya zama Mediterranean zimathandizanso kupewa mavuto amtima, monga matenda amtima kapena mtima.

4. Imwani kapu imodzi ya vinyo wofiira patsiku

Vinyo wofiira ali ndi ma antioxidants omwe amateteza ma neuron kuzinthu zowopsa, kupewa kuwonongeka kwa ubongo. Mwanjira imeneyi, ndizotheka kuti ubongo ukhale wathanzi komanso wogwira ntchito, kuletsa kukula kwa Alzheimer's.

5. Kugona maola 8 usiku

Kugona maola osachepera 8 usiku kumathandizira kuwongolera magwiridwe antchito aubongo, kukulitsa kuthekera koganiza, kusunga zidziwitso ndi kuthana ndi mavuto, kupewa kuyambika kwa matenda amisala.

6. Onetsetsani kuthamanga kwa magazi anu

Kuthamanga kwa magazi kumakhudzana ndi kuyamba kwa matenda a Alzheimer's and dementia. Chifukwa chake, odwala omwe ali ndi matenda oopsa ayenera kutsatira malangizo a asing'anga ndikupanga zokambirana kawiri pachaka kuti awone kuthamanga kwa magazi.

Potengera moyo umenewu, munthuyo amakhala ndi chiopsezo chochepa chokhala ndi matenda amtima ndipo azilimbikitsa kugwira ntchito kwa ubongo, kukhala ndi chiopsezo chochepa chokhala ndi matenda amisala, kuphatikiza Alzheimer's.

Dziwani zambiri za matendawa, momwe mungapewere komanso momwe mungasamalire munthu amene ali ndi Alzheimer's: