6 Matipi Ekudzivirira kweAlzheimer

Zvemukati

• 1. Gadzira mitambo yezuva nezuva
• 2. Dzidzira maminetsi makumi matatu ekurovedza muviri pazuva
• 3. Gamuchira chikafu cheMediterranean
• 4. Inwa 1 girazi rewaini tsvuku pazuva
• 5. Kurara maawa masere usiku
• 6. Chengetedza BP yako

Alzheimer's chirwere chemageneti chinopfuura kubva kuvabereki kuenda kuvana, asi icho chingave chisina kukura mune vese varwere kana dzimwe nzira dzekuchengetedza, senge mararamiro uye tsika dzekudya, zvikagamuchirwa. Nenzira iyi, zvinokwanisika kurwisa majini zvinhu zvine chekunze zvinhu.

Nekudaro, kuitira kudzivirira Alzheimer's, kunyanya mune nhoroondo yemhuri yechirwere, pane matanho matanhatu anobatsira kunonoka kutanga kwechirwere uye zvakanyorwa pazasi.

1. Gadzira mitambo yezuva nezuva

Mabasa anomutsa huropi anobatsira kudzikisa njodzi yekuvandudza Alzheimer nekuti inochengeta huropi hunoshanda. Saka, iwe unofanirwa kuchengetedza maminetsi gumi nemashanu pazuva kuti uite zviitiko zvakaita se:

• Gadzira nzira yemitambo, mapuzzle kana crosswords.
• Kudzidza chimwe chinhu chitsva, sekutaura mutauro mutsva kana kuridza chiridzwa;
• Dzidzisa ndangariro, kubata nemusoro iyo yekutenga zvinyorwa, semuenzaniso.

Chimwe chiitiko chinokurudzira uropi kuverenga mabhuku, magazini kana mapepanhau, nekuti mukuwedzera pakuverenga uropi hunochengetedzawo ruzivo, kudzidzisa mabasa akasiyana siyana.

2. Dzidzira maminetsi makumi matatu ekurovedza muviri pazuva

Kugara uchirovedza muviri kunogona kudzikisira mikana yekuvandudza Alzheimer kusvika pa50%, saka zvakakosha kuita maminetsi makumi matatu ekurovedza muviri katatu kusvika ka5 pasvondo.

Zvimwe zvinokurudzirwa zviitiko zvemuviri zviri kutamba tenesi, kushambira, kuchovha bhasikoro, kutamba kana kutamba mitambo yetimu, semuenzaniso. Uye zvakare, kurovedza muviri kunogona kuunzwa panguva dzakasiyana dzezuva, senge kukwira masitepisi panzvimbo pekutora erevheta, semuenzaniso.

3. Gamuchira chikafu cheMediterranean

Kudya chikafu cheMediterranean chakazara nemiriwo, hove nemichero kunobatsira kupa huropi zvakanaka, kudzivirira matambudziko akakura seAlzheimer's kana dementia. Mamwe matipi ekudyisa ndeaya:

• Idya 4 kusvika ku6 zvidiki zvidiki pazuva, zvichibatsira kuchengetedza huwandu hweshuga hwakagadzikana;
• Idya hove dzakapfuma mu omega 3, senge salmon, tuna, trout uye sardines;
• Idya chikafu chakazara selenium, senge nzungu dzeBrazil, mazai kana gorosi;
• Idya miriwo ine mashizha akasvibira mazuva ese;
• Dzivisa chikafu chine mafuta, soseji, zvigadzirwa zvakagadzirwa uye zvinwiwa.

Kunze kwekudzivirira Alzheimer's, kudya kwakadzikama kweMediterranean kunobatsira kudzivirira matambudziko emwoyo, sekurwara kwemoyo kana kukundikana kwemoyo.

4. Inwa 1 girazi rewaini tsvuku pazuva

Waini tsvuku ine antioxidants inobatsira kudzivirira maNeuron kubva kune zvine chepfu zvigadzirwa, kudzivirira kukuvara kwehuropi. Nenzira iyi, zvinokwanisika kuti uropi huve hutano uye hushande, kudzivirira kukura kweAlzheimer's.

5. Kurara maawa masere usiku

Kurara kanokwana maawa masere pahusiku kunobatsira kugadzirisa mashandiro ehuropi, kuwedzera kugona kufunga, kuchengetedza ruzivo uye kugadzirisa matambudziko, kudzivirira kutanga kweshungu.

6. Chengetedza BP yako

Kuwedzera kweropa kwakanangana nekutanga kwechirwere cheAlzheimer uye kuora mwoyo. Nekudaro, varwere vane hypertension vanofanirwa kuteedzera rairo yechiremba mukuru uye voita kana kubvunza kaviri pagore kuti vaongorore BP.

Nekutora mararamiro aya, munhu wacho ane mukana wakaderera wekurwara nezvirwere zvemwoyo uye achange achikurudzira huropi mashandiro, kuve nenjodzi yakaderera yekubatwa nedementia, kusanganisira Alzheimer's.

Dzidza zvakawanda nezve chirwere ichi, maitiro ekuchidzivirira uye maitiro ekuchengeta munhu ane Alzheimer's: