Ukudla Kwe-MIND Nokwe-Mediterranean Ne-Dementia

Ningase nifunde ukuthi ukudla “okunempilo yobuchopho” kungagcina i-Alzheimer’s kude. Isithombe sangempela sithobekile kakhulu. Ezinye izindlela zokudla zihlobene nengozi ephansi ezifundweni ezilandelela abantu ngokuhamba kwesikhathi, kodwa isivivinyo esingcono kuze kube manje asikatholanga nzuzo ecacile. Leli khasi lichaza kokubili, bese libhekela lokho okuvame ukubaluleka kakhulu komuntu osephila ne-dementia: ukudla nokuphuza ngokwanele, nokukujabulela.

Lolu ulwazi olujwayelekile, hhayi iseluleko sezokwelapha. Khulumani nodokotela noma nesazi sokudla okunempilo (dietitian) esibhalisiwe ngaphambi kokushintsha ukudla kwenu noma kwomunye umuntu. Bhekani isitatimende sethu sezokwelapha.

Yiziphi izindlela zokudla ze-Mediterranean ne-MIND?

I-National Institute on Aging (NIA) ibachaza ngale ndlela (i-NIA ngokudla ne-Alzheimer’s):

• I-Mediterranean diet: izithelo eziningi, imifino, okusanhlamvu okuphelele, ubhontshisi, inhlanzi nokudla kwasolwandle, noyela we-olive, kunenyama ebomvu, amaqanda namaswidi amancane.
• I-MIND diet (Mediterranean–DASH Intervention for Neurodegenerative Delay): inhlanganisela ye-Mediterranean diet ne-DASH diet yomfutho wegazi. Igcizelela imifino, ikakhulukazi eluhlaza enamahlamvu; amajikijolo; okusanhlamvu okuphelele; ubhontshisi; amantongomane; inhlanzi okungenani kanye ngesonto; noyela we-olive. Inciphisa inyama ebomvu, amaswidi, ushizi, ibhotela noma imajarini, nokudla okuthosiwe noma okusheshayo.

Ingabe lezi zindlela zokudla zehlisa ingozi ye-dementia?

Ubufakazi buxubile. I-NIA ithi ezinye, kodwa hhayi zonke, izifundo zokubuka zihlobanise i-Mediterranean ne-MIND diet nengozi ephansi ye-dementia uma kuqhathaniswa nokudla kwesitayela saseNtshonalanga okunenyama ebomvu eningi, amafutha agcwele noshukela.

I-Lancet Commission yango-2024 yabuyekeza ucwaningo ngokuningiliziwe (i-Lancet Commission):

• Ukubuyekezwa okukodwa kwezifundo ze-cohort kuhlobanise ikhwalithi ephezulu yokudla nengozi ephansi ye-dementia ngamaphesenti angaba ngu-20.
• Ukuhlaziywa okukhudlwana kwama-cohort amathathu kuhlobanise ukulandela i-MIND diet ngokuseduze nengozi ephansi.
• Kodwa isifundo saseSweden esalandelela abantu abangu-28,025 abaphakathi nokuphila cishe iminyaka engu-20 asikatholanga ingozi ephansi nganoma yiziphi izindlela zokudla ezincomwayo noma ukudla kwesitayela se-Mediterranean.

Izifundo zokubuka azikwazi ukufakazela imbangela nomphumela. Abantu abadla ngale ndlela bavame ukuhluka nangezinye izindlela, njengemali engenayo, imfundo, ukuzivocavoca nokufinyelela ekunakekelweni kwezempilo. I-Commission yaphetha ngokuthi akukho bufakazi obanele bokusho ukuthi ukudla okunempilo kuvimbela i-dementia ngokuqondile, nakuba ukudla izithelo nemifino eminingi nokudla okuncane okucutshungulwe kakhulu kuhle ezimweni eziningi zempilo futhi kuthinta izinto ezikhulisa ingozi ezifana nokukhuluphala ngokweqile, isifo sikashukela nomfutho wegazi ophakeme. Ayizange yengeze ukudla ohlwini lwayo lwe-izinto eziyi-14 ezikhulisa ingozi.

Yini etholwe yisivivinyo se-MIND diet sango-2023?

Ukuhlolwa okunamandla kakhulu kuze kube manje kwakuyisivivinyo esabela abantu ngethuba esashicilelwa ku-New England Journal of Medicine ngo-2023 (isivivinyo se-MIND diet):

• Ngobani: abantu abadala abangu-604 abaneminyaka engu-65 nangaphezulu ezindaweni zase-Chicago nase-Boston, abangenazo izinkinga zokucabanga, ababenesihlobo esiseduze esine-dementia, ababenesisindo esiningi, futhi benokudla okungaphilile kangako ekuqaleni.
• Yini: iminyaka emithathu, ingxenye eyodwa yalandela i-MIND diet kanti enye yalandela ukudla kwayo okujwayelekile. Womabili amaqembu acelwa ukuba adle cishe ama-calorie angu-250 ambalwa ngosuku futhi athola ukuqeqeshwa njalo ngabasebenzi bokudla okunempilo ababhalisiwe.
• Umphumela: imiphumela yezivivinyo zokucabanga yathuthuka kancane emaqenjini womabili. Umehluko phakathi kwamaqembu wawuncane futhi ungabalulekile ngokwezibalo. Izithombe zobuchopho nazo zakhombisa izinguquko ezifanayo emaqenjini womabili.
• Isisindo: womabili amaqembu alahlekelwa cishe amakhilogremu angu-5 (cishe amaphawundi angu-11).

Kungani isivivinyo singase singatholanga umehluko?

Abacwaningi baphakamise izizathu eziningana. Iqembu lokuqhathanisa lingase lenze ukudla kwalo kwangcono nalo, ngoba lalahlekelwa isisindo esifanayo. Ukuhlolwa okuphindaphindwayo kungathuthukisa imiphumela uqobo, njengoba abantu bejwayela izivivinyo. Iminyaka emithathu ingase ibe emifushane kakhulu. Iningi lababambiqhaza lalifundile futhi livela eYurophu, ngakho imiphumela ingase ingasebenzi kubo bonke.

Ngakho isifinyezo esiqotho siwukuthi: i-MIND diet ayizange yenze kangcono kunokudla okunengqondo okunama-calorie anciphisiwe eminyakeni emithathu. Lokho akusho ukuthi ukudla okunempilo akunamsebenzi. Kusho ukuthi akekho okufanele alindele ukuthi ukudla okuthile kuzovimbela i-dementia.

Kuthiwani ngokudla okuthile nezengezo?

I-NIA ithi akukho bufakazi bokuthi ukudla noma ukugwema ukudla okuthile kungavimbela i-Alzheimer’s noma ukwehla kokucabanga okuhlobene nobudala. Amajikijolo e-blueberry, imifino eluhlaza enamahlamvu nesinongo se-turmeric konke kuye kwafundwa, ngaphandle kobufakazi. I-NIA iphinde ithi akukho vithamini noma isengezo esiboniswe ukuthi sivimbela i-Alzheimer’s, futhi akukho esinconywayo ngalesi sizathu. I-NIA ixwayisa ukuthi imikhiqizo engazange ihlolwe ethengiswa ukuvimbela i-Alzheimer’s ingase ingaphepheki, ibe yimali echithwe ngeze, noma kokubili, futhi ingaphazamisa imithi enikezwe udokotela, ngakho buzani udokotela ngaphambi kokuzama noma yimuphi (i-NIA ngokuvimbela i-Alzheimer’s).

Ukudla kungahlala kunempilo futhi kujabulisa kanjani?

Kubantu abadala abaningi, inhloso ukudla okondlayo, okujwayelekile futhi okumnandi, hhayi uhlelo oluqinile:

• Yakhani ukudla ngokusekelwe ekudleni enikuthandayo kusuka ephethini ye-Mediterranean: imifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, inhlanzi noyela we-olive.
• Gcinani izidlo ezimnandi eziyintandokazi. Injabulo nesifiso sokudla kubalulekile, ikakhulukazi ekuphileni kwakamuva.
• Dlani nabanye lapho nikwazi. Ukudla ndawonye kuyinkampani enhle.
• Phekani ndawonye. Ukuhlanza imifino noma ukuhlanganisa ibhodwe kuyisenzo esihle sokwabelana; bhekani imisebenzi yasendlini. Iresiphi eyintandokazi yomndeni ingavusa nokuthi ukukhumbula.

Abantu abadala akufanele banciphise ama-calorie noma balahlekelwe isisindo ngaphandle kokukhuluma nodokotela, futhi ukuzila kunezingozi ezengeziwe. Bhekani umhlahlandlela wethu wokuzila.

Ningasiza kanjani umuntu one-dementia adle kahle?

Kubantu abaphila ne-dementia, ukudla nokuphuza ngokwanele ngokuvamile yikho okukhathazayo okuyinhloko. I-Alzheimer’s Association iphawula ukuthi abantu bangase balibale ukudla, bacabange ukuthi sebedlile, noma badideke ukukhetha okuningi, nokuthi ukungondleki kahle kungase kwandise izimpawu zokuziphatha futhi kubangele ukulahlekelwa isisindo (i-Alzheimer’s Association ngokudla). Le mibono ivela ku-Alzheimer’s Association, i-NIA ne-Alzheimer’s Society:

1. Nikezani ukudla okuphakanyiswa ngeminwe. Izingcezu ezincane ezilula ukuzithatha, ezifana nezingcezu zesandwishi, izingcezu zenkukhu, izinduku zenhlanzi, izingcezu zewolintshi noma i-broccoli ephekwe ngomhwamuba, zivumela umuntu azondle ngaphandle kwezinkezo nemfoloko.
2. Sebenzisani ukuhluka kwemibala etafuleni. Izinguquko ekubonweni zingenza kube nzima ukwahlukanisa ukudla nepuleti. Amapuleti noma izitsha ezimhlophe endaweni yepuleti ehlukile ngombala kungasiza. Gwemani izitsha nezindwangu zetafula anamaphethini.
3. Phakani ukudla okukodwa noma okubili ngesikhathi. Ipuleti eligcwele lingaba nzima kakhulu.
4. Gcinani izikhathi zokudla zithule. Valani ithelevishini, gcinani ithebula lilula, futhi nikeze isikhathi esiningi. I-NIA iphakamisa ukungashesheli noma ukungaphoqi.
5. Nikezani ukudla okuncane nokudla okulula kaningi. I-NIA iphakamisa ukudla okuncane okuvame kakhulu nokudla okulula okunama-calorie amaningi uma umuntu engadli ngokwanele (amathiphu e-NIA okudla kahle).
6. Sizani ngokuphuza. Nikezani izinkomishi ezincane zamanzi noma ezinye iziphuzo usuku lonke, kanye nokudla okunamanzi amaningi njengezithelo, isobho, i-milkshake ne-smoothie. Uma umuntu engafuni amanzi, i-NIA iphakamisa ukuzama ujusi, amanzi anokunambitheka, umhluzi, ubisi, noma ikhofi noma itiye elingenayo i-caffeine.
7. Hlolani izinga lokushisa. Umuntu angase angaboni ukuthi ukudla noma isiphuzo sishisa kakhulu.
8. Lungisani izipunu nezinkomishi. Izitsha esikhundleni samapuleti, izinkezo ezinezibambo ezinkulu, nezinkomishi ezinezivalo kungenza ukudla kube lula. Ningakhathazeki ngokuhlanzeka.
9. Yenzani ukudla kube lula ukukuhlafuna nokukugwinya. Sikani ukudla kwaba izingcezu ezincane noma nikeze ukudla okuthambile. Uma umuntu ekhwehlela noma eminyanelwa lapho edla, tshelani udokotela wakhe.
10. Gwemani ukuphoqa ukudla. I-NIA iphawula ukuthi isifiso sokudla siyehla ngokwemvelo ezigabeni zokuphela ze-Alzheimer’s.

Izimpawu okufanele nitshele udokotela ngazo

Ukulahlekelwa isisindo, ukwenqaba ukudla, ukukhathala noma ubuthaka kungaba yizimpawu zokuthi umuntu akadli ngokwanele. I-Alzheimer’s Society iphawula ukuthi amazinyo abuhlungu noma amazinyo okufakelwa, ukucindezeleka, ukuqunjelwa kanye nokushintsha kwemithi konke kungancipha isifiso sokudla (i-Alzheimer’s Society ngesifiso sokudla). Izimpawu zokuphelelwa ngamanzi emzimbeni ezibalwe yi-NIA zihlanganisa umlomo owomile, isiyezi, ukushaya kwenhliziyo okusheshayo nokubona noma ukuzwa izinto ezingekho (i-NIA ngezinkinga zezokwelapha ezijwayelekile).

Khulumani nodokotela

Ngaphambi kokwenza izinguquko ezinkulu ekudleni kwenu, noma kwanoma ubani omunye, khulumani nodokotela noma nesazi sokudla okunempilo esibhalisiwe, ikakhulukazi uma ninesifo sikashukela, isifo sezinso, izinkinga zokugwinya noma ukulahlekelwa isisindo kwakamuva. Kumuntu ophila ne-dementia, buzani ukuthi kufanele ahlose ukudla nokuphuza malini ngosuku ngalunye, nokuthi isazi sokudla okunempilo noma izengezo zingasiza yini.

Funani usizo oluphuthumayo uma othile eminyanelwa, noma enokudideka okungazelelwe, isiyezi esikhulu noma ukuquleka.