Ukuzila Ukudla Ne-Dementia: Okushiwo Ucwaningo

Ukuzila ukudla ngezikhathi ezithile (intermittent fasting), njengokudla kuphela phakathi kwamahora ayisishiyagalombili noma ukunciphisa kakhulu ama-calorie izinsuku ezimbili ngesonto, kuthola ukunakwa okukhulu, futhi ezinye izindatshana ziphakamisa ukuthi kungase kuvikele ubuchopho. Uma ningabantu abadala, noma nikhathalele umuntu ophila ne-dementia, nakhu ucwaningo olukukhombisa ngempela, nokuthi kungani ukuqapha kubalulekile.

Lolu ulwazi olujwayelekile, hhayi iseluleko sezokwelapha. Ningaqali ukuzila, noma nishintshe indlela umuntu enikhathalele ngayo adla ngayo, ngaphandle kokukhuluma nodokotela noma nesazi sokudla okunempilo esibhalisiwe. Bhekani isitatimende sethu sezokwelapha.

Ukuzila ukudla ngezikhathi ezithile kuvimbela i-dementia?

Akukho bufakazi obuhle bokuthi ukuzila ukudla ngezikhathi ezithile kuvimbela noma kwehlisa i-dementia. I-National Institute on Aging (NIA) ithi akukho bufakazi obanele bokuncoma noma yiluphi uhlobo lokudla kokunciphisa ama-calorie noma kokuzila, nokuthi kusadingeka okuningi ukufundwa ngokusebenza nokuphepha kwakho, ikakhulukazi kubantu abadala (i-NIA ngokunciphisa ama-calorie nokuzila).

Kungani ubufakazi bulinganiselwe kangaka

I-NIA inikeza izizathu eziningana:

• Izifundo eziningi zenziwa ezilwaneni. Ucwaningo ezibungwini, ezimpukaneni, emagundaneni nasezinkaweni lunikeze imiphumela ethakazelisayo, kodwa lokho okutholiwe akusebenzi ngaso sonke isikhathi kubantu. Ngisho nasezilwaneni, imiphumela ixubile; kwezinye izinhlobo zamagundane, ukunciphisa ama-calorie kwanciphisa ukuphila.
• Izivivinyo zabantu zazimfushane. Eziningi zahlala amasonto ambalwa noma izinyanga.
• Izivivinyo eziningi zabantu zagxila ekulahlekelweni kwesisindo kubantu abadala abanesisindo esiningi, hhayi enkumbulweni noma ku-dementia.
• Abantu abadala bangavamile ukufakwa. Izivivinyo eziningi zabhalisa abantu abaneminyaka engu-60 noma abancane.

Ukubuyekezwa okuhlelekile kwango-2026 kwabheka ngokuqondile ukuzila ukudla ngezikhathi ezithile kubantu abadala abaneminyaka engu-60 nangaphezulu. Kwathola ukuthi ubufakazi kuleli qembu leminyaka busalinganiselwe, ngezifundo ezincane, ukulandelela okufushane nemiklamo exubile. Okutholwe ngokucabanga nenkumbulo kwavela ezifundweni ngazinye hhayi emiphumeleni yezivivinyo ehlanganisiwe. Ukubuyekezwa kuphinde kwaphawula ukuthi ezinye izifundo zihlobanise izikhathi ezimfushane kakhulu zokudla noma ukuzila isikhathi eside nemiphumela emibi kakhulu, futhi ababhali bancoma ukuqapha kubantu abadala (ukubuyekezwa kwango-2026 ku-Nutrients).

Abanye abacwaningi bacabanga ukuthi ukushintsha komzimba ekushiseni amafutha ngesikhathi sokuzila kungase kuthinte ubuchopho, kodwa lokhu kuseyinkolelo esafundwa. I-NIA iphawula ukuthi isayensi ayiqinisekile.

Yiziphi izingozi zokuzila kubantu abadala?

Ukuzila akuyona ivivinyo elingenabungozi kubantu abadala abaningi. Izingozi ezingaba khona zihlanganisa:

• Ukulahlekelwa isisindo ngokungahlosiwe. Ukudla okuncane kunalokho umzimba okudingayo kungaholela ekulahlekelweni kwesisindo namandla emisipha amancane, okungenza umuntu abe buthaka kakhulu.
• Ukulahlekelwa imisipha namathambo. Esivivinyweni seminyaka emibili esisekelwe yi-NIA sokunciphisa ama-calorie kubantu abadala abasha nabaphakathi nokuphila, ababambiqhaza babe nokwehla okuncane ekuminyaneni kwamathambo nasesisindweni semisipha emzimbeni.
• Ushukela ophansi egazini ngemithi yesifo sikashukela. Abantu abasebenzisa i-insulin noma eminye imithi zesifo sikashukela bangase babe noshukela egazini ehla kakhulu uma beyeka noma behlehlisa ukudla, ngokusho kwe-National Institute of Diabetes and Digestive and Kidney Diseases. Ushukela ophansi egazini ungabangela isiyezi, ukudideka nokucasuka masinyane.
• Ukuphelelwa ngamanzi emzimbeni. Uma iziphuzo ziyekwa kanye nokudla, umuntu angaphelelwa ngamanzi emzimbeni.
• Isiyezi nokuwa. I-Mayo Clinic iphawula ukuthi ukuzila ukudla ngezikhathi ezithile kungabangela abantu bazizwe bekhathele kakhulu futhi benesiyezi, nokuthi kungase kungabi yindlela enempilo kubantu abasengozini ephezulu yokulahlekelwa amathambo nokuwa (i-Mayo Clinic ngokuzila ukudla ngezikhathi ezithile).
• Eminye imiphumela. I-Mayo Clinic ibala nokuphatheka kabi kwekhanda, ukushintshashintsha kwemizwa nokuqunjelwa, futhi iphawula ubufakazi obuthile bokuthi ukuzila amahora angu-16 kanye nesikhathi sokudla samahora angu-8 kungase kwandise ingozi yesifo senhliziyo uma kuqhathaniswa neminye imigudu yezikhathi zokudla. Lobo bufakazi abuzinzile.

Kungani ukudla ngokwanele kuyinto ekhathaza kakhulu nge-dementia?

Kubantu abaphila ne-dementia, inkinga evamile ukuthola ukudla neziphuzo ezanele, hhayi ezingaphezu kwemfanelo. I-Alzheimer’s Association ichaza ukuthi abantu abasezigabeni ezimaphakathi nezakamuva bangase bakhungatheke ukukhetha ukudla, balibale ukudla, noma bacabange ukuthi sebedlile. Iphinde ithi ukungondleki kahle kungase kwandise izimpawu zokuziphatha futhi kubangele ukulahlekelwa isisindo (i-Alzheimer’s Association ngokudla).

I-Alzheimer’s Society iphawula ukuthi ukungadli ngokwanele kungaholela ekulahlekelweni kwesisindo, amandla emisipha amancane, ukukhathala nobuthaka, okushiya umuntu ebuthaka kakhulu futhi engakwazi kangako ukululama ezifweni ezitheleleka (i-Alzheimer’s Society ngesifiso sokudla).

Ngenxa yalezi zizathu, ukuzila akulona icebo elihle kumuntu ophila ne-dementia. Ukweqa izikhathi zokudla kungaphenduka kalula kube ukungadli. Noma yikuphi ukushintsha endleleni umuntu one-dementia adla ngayo kufanele kuholwe udokotela wakhe noma isazi sokudla okunempilo esibhalisiwe.

Yiziphi izimpawu zokuxwayisa zokudla noma ukuphuza kabi?

Qaphelani:

• Ukulahlekelwa isisindo, noma izingubo ezixega kakhulu.
• Ukushiya ukudla noma ukwenqaba ukudla, noma ukubamba ukudla emlonyeni.
• Ukukhathala noma ubuthaka.
• Ukuqunjelwa, okungahlobana nokudla nokuphelelwa ngamanzi emzimbeni.
• Izimpawu zokuphelelwa ngamanzi emzimbeni. I-NIA ibala umlomo owomile, isiyezi, ukushaya kwenhliziyo okusheshayo, nokubona noma ukuzwa izinto ezingekho, okungabangelwa nayi-dementia uqobo (i-NIA ngezinkinga zezokwelapha ezijwayelekile).

Isifiso sokudla esibi sinezimbangela eziningi ezingaba khona: amazinyo abuhlungu noma amazinyo okufakelwa ayenyakazayo, imithi emisha, ukucindezeleka, ukuqunjelwa, ukunganyakazi kakhulu, noma izinguquko ekunambithekeni nasekuhogeleni. Tshelani udokotela womuntu ngalezi zimpawu. Angafuna imbangela futhi angase aphakamise isazi sokudla okunempilo noma izengezo.

Ningasiza kanjani umuntu adle futhi aphuze ngokwanele?

• Nikezani ukudla okuncane nokudla okulula kaningi, kunokudla okuthathu okukhulu.
• Phakani ukudla okuyintandokazi, futhi nibe nokuvumelana lapho izinambitho ziguquka. Ukudla okunoshukela kungase kwamukeleke uma isifiso sokudla siphansi; buzani udokotela uma kukhona izizathu zezempilo zokunciphisa ushukela.
• Gcinani iziphuzo ezifinyeleleka kalula futhi nikeze izinkomishi ezincane usuku lonke. Amasobho, izithelo, ama-smoothie nama-milkshake nawo ayabalwa.
• Dlani ndawonye lapho nikwazi. Ukudla kuyithuba lenkampani, hhayi umsebenzi okufanele ushesha.
• Zamani ukudla okuphakanyiswa ngeminwe, njengama-sandwich, izingcezu zezithelo noma izingcezu zenkukhu, uma izipunu nemfologo sekube nzima.

Umhlahlandlela wethu wokudla unemibono eminingi yezikhathi zokudla. Ukusiza ekulungiseleleni ukudla kungaba umsebenzi omnandi wokwabelana; bhekani imisebenzi yasendlini.

Khulumani nodokotela

Ngaphambi kokuzama noma yiliphi icebo lokuzila nina, khulumani nodokotela wenu noma nesazi sokudla okunempilo esibhalisiwe, ikakhulukazi uma nisebenzisa imithi yesifo sikashukela noma yomfutho wegazi, nilahlekelwe isisindo kamuva nje, noma niwile. Kumuntu ophila ne-dementia, buzani udokotela wakhe ngokuthi kufanele adle futhi aphuze malini ngosuku ngalunye, kunokuba nibuze ngokuzila.

Funani usizo lwezokwelapha oluphuthumayo ngokudideka okungazelelwe, ukuquleka, noma izimpawu zoshukela ophansi kakhulu egazini ezingathuthukiyo masinyane.