Nyamduuji MIND e Mediterane e mancugol hakkil: ko wiɗtooji kolli

A waawi janngaade wonde nyamdu “moƴƴiri hakkil” ina waawi haɗde Alzheimer’s. Goonga oo ina ɓuri famɗude. Won e mbaydiiji ñaamdu ina njokkondiri e hulaare ɓurtunde famɗude e wiɗtooji ɗi ndewataa yimɓe e nder sahaa, kono wiɗto ɓurɗo moƴƴude haa jooni yi’aani nafa laaɓtungo. Hello ngo ina sifta ɗiɗi fof, caggal ɗuum ina yahra e ko ɓuri himmude wonande mo wuurɗo e mancugol hakkil kisa: ñaamugol e yarugol ko yonata, e weltaade e mum.

Ɗum ko humpito kuuɓal tan, wonaa wasiyaaji kiɓɓo. Haal e doktoor walla karallaagal ñamri hade maa waylude nyamdu maa walla mo woɗɗo. Ƴeew amen renndinde kiɓɓo.

Hol ko woni nyamduuji Mediterane e MIND?

National Institute on Aging (NIA) ina sifta ɗi nii (NIA dow nyamdu e Alzheimer’s):

• Nyamdu Mediterane: ɓiɓɓe leɗɗe, li’eeje, gawri timmuɗi, ñebbe, liƴƴi e ko ƴi’i maayo, e nebban zaytuun heewde, tawa ko famɗi tan ko ɓalewu mborosa, boɗe e ñamri welndi.
• Nyamdu MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay): jillondiral nyamdu Mediterane e nyamdu DASH mo ɓuuɓnol ƴiiƴam. Ina tiiɗna li’eeje, tentini li’eeje haako ina ndiya; ɓiɓɓe leɗɗe ɓaleeje; gawri timmuɗi; ñebbe; lekkere; liƴƴi ko famɗi fof laawol gootol e yontere; e nebban zaytuun. Ina famɗina ɓalewu mborosa, ñamri welndi, foromaje, nebban walla margariin, e ñamri benndiindi walla ñamri jaawndi.

Nyamduuji ɗii ina ustoo hulaare mancugol hakkil naa?

Seedeeji ɗii ina njuɓɓa. NIA wiyi won e wiɗtooji, kono wonaa fof, ɗi ndewataa yimɓe tan no jokkondiri nyamduuji Mediterane e MIND e hulaare mancugol hakkil ɓurtunde famɗude so en ƴeewtii e nyamdu mbaadi Hirnaange ɓurɗo heewde ɓalewu mborosa, nebbe ɗe mbiɗaani e sukara.

Kommisaŋ Lancet 2024 ƴeewti wiɗtooji ɗii e nder cuɓal ɓurngal luggiɗde (Kommisaŋ Lancet):

• Ƴeewndo wiɗtooji dental jokkondinii moƴƴugol nyamdu toowngol e hulaare mancugol hakkil famɗunde ko ina abboo e 20%.
• Ƴeewndo ɓurngo mawnude dental tati jokkondinii jokkuɗinal ɓurngal ɓadaade e nyamdu MIND e hulaare ɓurtunde famɗude.
• Kono wiɗto Suweed mo ndewi 28 025 yimɓe hakkunde duuɓi ɗiɗi e nder ko ina abboo e duuɓi 20 yi’aani hulaare ɓurtunde famɗude e nyamduuji wasiyaaɗi walla nyamdu mbaadi Mediterane.

Wiɗtooji ɗi ndewataa yimɓe tan mbaawaa hollirde sabaabu e battane. Yimɓe ñaamooɓe nii ina keewi seerndaade e laawol goɗngol kadi, hono jawdi, jaŋde, dillere e keɓal wallitorde cellal. Kommisaŋ oo wiyi alaa seedeeji yonɗuɗi ngam wiyde nyamduuji moƴƴi ina kaɗa mancugol hakkil no feewi, kono ñaamugol ɓiɓɓe leɗɗe e li’eeje heewɗe e famɗinde ñamri tampirɗi no feewi ina moƴƴani ngonkaaji cellal keewɗi tee ina mema e huulaaji hono ɓurɗungal teddeendi ɓandu, ñabbuuli e ɓuuɓnol ƴiiƴam toowngol. Ɗum ɓeydaani nyamdu e doggol mum huulaaji 14.

Hol ko wiɗto nyamdu MIND 2023 yi’i?

Ƴeewndugol ɓurngol semmbe haa jooni ko wiɗto ƴeewndo bayyinaango e New England Journal of Medicine e 2023 (wiɗto nyamdu MIND):

• Hol ɓe: 604 mawɓe duuɓi 65 walla ɓurɓe e diiwaanuuji Chicago e Boston, tawi alaa e maɓɓe caɗeele miijo, joginooɓe banndum ɓadiiɗum mo mancugol hakkil, ɓe teddeendi ɓandu ɓurndi, tee joginooɓe nyamdu ɓurngu famɗude moƴƴude e fuɗɗoode.
• Hol ko waɗanoo: e nder duuɓi tati, feccere jokki nyamdu MIND tee feccere ndee jokki nyamdu mum woowaangu. Dental ɗiɗi fof ɗaɓɓiranoo yoo ustit kaloriiji ko ina abboo e 250 e ñalawma tee heɓi ballal sahaa kala iwde e karallaagal ñamri.
• Njeñtudi: njeñtudi ƴeewndeeji miijo ƴelliti seeɗa e dental ɗiɗi fof. Ceertal hakkunde dental ɗee ko famɗungal tee wonaa laaɓtungal e limlebbi. Nate hakkil kadi kolli wayle nannduɗe e dental ɗiɗi fof.
• Teddeendi: dental ɗiɗi fof usti ko ina abboo e kilogaraam 5 (ko ina abboo e liibar 11).

Ko waɗi wiɗto ngoo waawaano yi’de ceertal?

Wiɗtooɓe ɓee cikkini sabaabu keewɗe. Dental ƴeewndo ngal ina gasa moƴƴinno nyamdu mum kadi, sibu ngal usti teddeendi nanndiiri. Ƴeewnde sahaa kala ina waawi moƴƴinde njeñtudi tan, sibu yimɓe ina nguwa ƴeewndeeji ɗii. Duuɓi tati ina gasa ko juutataa. Heewɓe e tawtoraaɓe ɓee njannginooma no feewi tee ko iwɓe e aslii Oropnaajo, wadde njeñtudi ɗii ina gasa mbaawaa huutoreede e yimɓe fof.

Wadde tonngol goongangol ko: nyamdu MIND foolaani nyamdu moƴƴungo ustirɗungo kaloriiji e nder duuɓi tati. Ɗum firtaani wonde ñaamugol no moƴƴiri alaa nafa. Ɗum firti hay gooto fotaani tijjaade nyamdu keeriiɗo ngam haɗde mancugol hakkil.

Hol ko woni e ñamri keeriiɗi e ɓeyditte ñamri?

NIA wiyi alaa seedeeji kollirɗi wonde ñaamugol walla reenaade ñamri keeriiɗo ina waawi haɗde Alzheimer’s walla famɗugol hakkil jowitiiɗngol e duuɓi. ɓaleeje sukara, li’eeje haako ina ndiya e kurkuma fof ƴeewtaama, kono alaa hollirde. NIA wiyi kadi alaa witamiin walla ɓeyditte ñamri holliraande haɗde Alzheimer’s, tee hay gootel wasiyaaka e ɗuum. NIA ina reentina wonde geɗe ɗe kolliraaka yeeyeteeɗe ngam haɗde Alzheimer’s ina mbaawi wonaade kisnaaɗe, wonaade bonnugol jawdi, walla ɗiɗi fof, tee ina mbaawi nawde e lekki wasiyaaɗi, wadde haal e doktoor hade maa etaade hay huunde (NIA dow haɗugol Alzheimer’s).

Hol no ñaamdu waawiri heddoraade moƴƴiri tee welɗiri?

Wonande heewɓe e mawɓe, faandaare ndee ko ñamri nafoori, anndaandi tee welndi, wonaa feere sattundi:

• Mah ñamduuji dow ñamri ɗi njiɗɗaa iwɗi e mbaydi Mediterane: li’eeje, ɓiɓɓe leɗɗe, ñebbe, gawri timmuɗi, liƴƴi e nebban zaytuun.
• Mooftu ñamri welndi ɗi njiɗɗaa. Weltaare e weleede ñaamugol ina himmi, tentini caggal e nguurndam.
• Ñaamod e woɗɓe so ina waawi. Ñaamdu renndo ko jokkondiral moƴƴungal.
• Defod. Laɓɓingol li’eeje walla wompitugol faandu ko gollal renndo moƴƴal; ƴeew kuugal galle. Deftere ñamri ɓesngu ndi njiɗɗaa ina waawi kadi umminaade siftorde nguurndam ɓennundam.

Mawɓe fotaani ustitde kaloriiji walla ustude teddeendi tawi haalaani e doktoor, tee hoorugol ina addi huulaaji ɓeydaaɗi. Ƴeew amen jaŋnde dow hoorugol.

Hol no wallirtaa mo wuurɗo e mancugol hakkil yoo ñaam no moƴƴiri?

Wonande yimɓe wuurɓe e mancugol hakkil, ñaamugol e yarugol ko yonata ko keewi wonde annde ɓurnde mawnude. Alzheimer’s Association ina teskitina wonde yimɓe ina mbaawi yejjitde ñaamde, cikkude ɓe ñaamii kisa, walla huleede cuɓe keewɗe, tee wonde ñamdu moƴƴaani ina waawi ɓeydude caɗeele jikku e addude ustugol teddeendi (Alzheimer’s Association dow ñamri e ñaamugol). Miijooji ɗii iwi ko e Alzheimer’s Association, NIA e Alzheimer’s Society:

1. Hokku ñamri juutateeɗi. Taƴe seeɗa weeɓɗe jukkude, hono taƴe sanwiis, taƴe gertogal, taƴe liƴƴi maayo, taƴe lemuŋ walla burokkoli suddaaɗo, ina walla neɗɗo yoo ñaamo hoore mum tawi huutoraani labbooje walla paaka.
2. Huutoro noone ceertuɗe e taabal. Wayle yiide ina mbaawi saɗtinde anndude ñamri e taabal. Taali daneeji walla boɗeelaaji e dow leppi ceertuɗi ina mbaawi wallude. Reeno taali e leppi taabal gonndi e nate.
3. Wejjan ñamri gootel walla ɗiɗi e sahaa gooto. Taal heewɗo ina waawi hulɓinde.
4. Mooftu sahaa ñaamdu deeyngo. Ñif teleeji, mooftu taabal no weeɓiri, tee hokku sahaa yonɗo. NIA ina wasiyaa yoo a hatoraade walla tippinaade.
5. Hokku ñamduuji famɗuɗi e ɓitte sahaa kala. NIA ina wasiyaa ñamduuji ɓurɗi famɗude, ɓurɗi heewde e kaloriiji so neɗɗo oo ñaamataa ko yonata (Wasiyaaji NIA ngam ñaamde no moƴƴiri).
6. Wallu e yarugol. Hokku jadɗe famɗuɗe ndiyam walla jarɗe goɗɗe e nder ñalawma, wondude e ñamri keewndi ndiyam hono ɓiɓɓe leɗɗe, supu, milkseeɓe e smuutii. So neɗɗo oo yiɗaa ndiyam, NIA ina wasiyaa etaade jus, ndiyam welnaaɗam, mburu, kosam, walla kafe walla te ɗe ngalaa kafeyiin.
7. Ƴeewto nguleeki. Neɗɗo ina waawi waasa teskaade wonde ñamri walla jarol ina nguli no feewi.
8. Waylu kaɓirɗe e jadɗe. Boɗeelaaji e nokku taali, kujje gonɗe e juɗe mawɗe, e jadɗe gonɗe e uddirɗe ina mbaawi weeɓnande ñaamugol. Hoto anndu e laaɓal no feewi.
9. Weeɓnan ñamri ŋaccugol e modugol. Taƴ ñamri e taƴe seeɗa walla hokku ñamri noowndi. So neɗɗo oo ina doƴƴa walla ina ɓitta so ñaamii, haal e doktoor mum.
10. Reeno tippinde ñaamugol. NIA ina teskitina wonde weleede ñaamugol ina usta no feewi e daaƴe sakkitorɗe Alzheimer’s.

Maandeeji ɗi haaletee doktoor

Ustugol teddeendi, salagol ñamri, lo’ere walla lo’ugol ina mbaawi wonde maandeeji wonnde neɗɗo ñaamataa ko yonata. Alzheimer’s Society ina teskitina wonde muuse naawe walla niire haɗiiɗe, ŋakkeende weltaare, reedu sattundu e baylugol lekki ina mbaawi ustude weleede ñaamugol fof (Alzheimer’s Society dow weleede ñaamugol). Maandeeji ŋakkere ndiyam ɗi NIA limti ina jeyaa e mum hunduko yooro, jiiɓru, doggol ɓernde yaawnungol e yiide ko woodaani (NIA dow caɗeele kiɓɓo ɓurɗe heewde).

Haal e doktoor

Hade maa waɗde bayle mawɗe e nyamdu maa hoore maa, walla mo woɗɗo, haal e doktoor walla karallaagal ñamri, tentini so aɗa jogii ñabbuuli, ñawu piire, caɗeele modugol walla ustugol teddeendi kesungol. Wonande mo wuurɗo e mancugol hakkil, naamno foti ko ñaama e yara ñalawma kala, e so karallaagal ñamri walla ɓeyditte ñamri ina mbaawi wallude.

Heɓ ballal jaawngal so neɗɗo ina ɓitta, walla so o heɓii jiiɓru jaawnguru, jiiɓru tiiɗuru walla yanaade.