Oikulya yaMIND noMediterranean nokudimbwa

Otashi dulika wa lesha nale kutya oikulya “i na ouwa kouluvi” otai dulu okukelela Alzheimer’s. Oshili oyovene oinini. Omikalo dimwe dokulya oda kwatakanifwa noshivi shokudimbwa sha ninipala momapekapeko oo taa shikula ovanhu mokweendela ko kwefimbo, ashike ekonakono liwa unene fiyo opaife inali mona ouwa wa yela. Epandja eli otali yelifa oinima aishe ei, ndele tali ka kundafana osho hashi kala sha fimanenena komunhu oo ta kala nokudimbwa: okulya nokunwa sha wana, nokuhafela oikulya.

Ou ouyelele waukilila, hauyelele wopaunamiti. Popya nondokotola ile nomupandulwa woikulya ofimbo ino lundulula omukalo woye wokulya ile womunhu umwe e lili. Tala elondwelo letu lopaunamiti.

Oikulya yaMediterranean noMIND oshike?

National Institute on Aging (NIA) ote i yelifa ngaha (NIA kombinga yoikulya naAlzheimer’s):

• Oikulya yaMediterranean: oiimati ihapu, oihape, oilya inai yengwa, omakunde, oohi noikulya yomomeva, nomaadi omuolivi, noinini yombelela itilyana, omai noipaluwa i na oswiti.
• Oikulya yaMIND (Mediterranean–DASH Intervention for Neurodegenerative Delay): omukalo wa kumwa woikulya yaMediterranean noikulya yaDASH yomukumo wombada. Ohai yandje elitulemo koihape, unene tuu oihape yomaleva matalala; komaberi; koilya inai yengwa; komakunde; komamanya oikulya; koohi luhe umwe moshivike; nokomaadi omuolivi. Ohai ninipike ombelela itilyana, oipaluwa i na oswiti, oshizi, omargarine ile obata, noikulya ya kaangwa ile yomeendelelo.

Oikulya ei ohai ninipike ngaa oshivi shokudimbwa?

Oumbangi owa lumbakana. NIA ota ti omapekapeko amwe, ndele haaeshe, oo taa talela po ovanhu okwa kwatakanifa oikulya yaMediterranean naMIND noshivi shokudimbwa sha ninipala okuyelekanifa nomukalo wokulya wopamudingonoko wokuuninginino oo u na ombelela itilyana ihapu, omaadi mai noswiti.

Okomisi yoLancet yomo 2024 oya konakona omapekapeko moule (Lancet Commission):

• Ekonakono limwe lomapekapeko oo taa shikula ongudu yovanhu ola kwatakanifa oikulya iwa unene noshivi shokudimbwa sha ninipala lwopomayovi 20.
• Ekonakono linene longaangudu nhatu ola kwatakanifa okushikula nawa oikulya yaMIND noshivi sha ninipala.
• Ashike ekonakono limwe lomuSweden olo la shikula ovanhu 28 025 vopokati kefimbo lomido 20 inali mona oshivi sha ninipala noikulya ya tandwa ile nomukalo wokulya wa fa waMediterranean.

Omapekapeko oo taa talela po ovanhu itaa dulu okuulika etomheno noshidjemo. Ovanhu ovo hava li ngaha luhapu ove na omaukwatya amwe e lili, ngaashi oimaliwa, ehongo, omadiladilo olutu nokumona omayakulo ouhaku. Okomisi oya xulifa kutya kape na oumbangi wa wana okutya oikulya iwa ohai kelele okudimbwa odikilila, nonande okulya oiimati noihape ihapu nokuninipika oikulya ya longwa unene oku na ouwa komaukolele mahapu notaku kumu oiponga ngaashi ondjudo ya pitilila, oshiyele shoswiti nombada yopombada. Okomisi inai weda oikulya momusholondodo wayo woiponga 14.

Ekonakono loikulya yaMIND lomo 2023 ola mona shike?

Ekonakono la kola unene fiyo opaife ola li ekonakono la hoololwa la nyanyangidwa muNew England Journal of Medicine mo 2023 (ekonakono loikulya yaMIND):

• Oolyelye: ovakulunhu 604 ve na omido 65 nokomudo moshitukulwa shaChicago noshaBoston, vehe na omaupyakadi okudiladila, va li ve na omupambele wopopepi a li ta kala nokudimbwa, va li ve na ondjudo ya pitilila, nova li ve na omukalo wokulya inau kala nawa pehovelo.
• Oshike: oule womido nhatu, etata limwe ola shikula oikulya yaMIND netata likwao ola twikila nomukalo walo wokulya woshito. Oongudu adishe mbali oda pulwa di lye eekalori di dulike 250 mefiku nokumona omayele pandjikilile kovapandulwa voikulya.
• Oshidjemo: oidjemo yomakonakono okudiladila oya xwepopala kanini moongudu adishe mbali. Eyooloko pokati koongudu ola li linini nola li inali ulikwa pauyelele pamivalu. Omafaneko ouluvi nao okwa ulika elunduluko la faafana moongudu adishe mbali.
• Ondjudo: oongudu adishe mbali oda kanifa lwopookilograma 5 (lwopoopoonda 11).

Omolwashike ekonakono inali mona eyooloko?

Ovanongononi ova tumbula omatomheno amwe. Ongudu yokuyelekanifa otashi dulika ya li ya xwepopaleka oikulya yayo yoovene, shaashi nayo oya kanifa ondjudo ya faafana. Omakonakono taa endululwa otaa dulu okuxwepopaleka oidjemo pao vene, eshi ovanhu tava ikilile omakonakono. Omido nhatu otashi dulika da li dixupi. Ovakufimbinga vahapu ova li ve na ehongo la ya pombada nova dja moEuropa, onghee oidjemo otashi dulika itai longo komunhu keshe.

Onghee ehokololo loshili oleli: oikulya yaMIND inadi dula oikulya iwa yokuninipika eekalori moule womido nhatu. Osho itashi ti kutya okulya nawa kaku na oshilonga. Otashi ti kutya kape na omunhu e na okuteelela omukalo wonhumba wokulya u kelele okudimbwa.

Oikulya yonhumba ile oitungifi osho ngahelipi?

NIA ota ti kape na oumbangi kutya okulya ile okuhenuka oikulya yonhumba otaku kelele Alzheimer’s ile okushuna pedu kwokudiladila oko haku etwa komido. Omaberi alulu, oihape yomaleva matalala notumeric aishe oya konakonwa, ndele kape na oumbangi wa kola. NIA ota ti yo kutya kape na ovitamine ile oitungifi ya ulikwa kutya otai kelele Alzheimer’s, nokape na sha sha tandwa nelalakano olo. NIA ota londwele kutya oinima inai ulikwa tai landifwa okukelela Alzheimer’s otai dulu okukala ihe na eameno, tai mane po oimaliwa, ile aishe ivali, notai dulu okukwatakanifa nomiti da nuninwa, onghee popya nondokotola ofimbo ino kendabala sha (NIA kombinga yokukelela Alzheimer’s).

Ongahelipi okulya taku dulu okukala ku na oukolele nokuhafifa?

Kovakulunhu vahapu, elalakano olo oikulya tai palula, ya ikililwa noiwa, ndele hamilandu di kwata moiti:

• Tunga oikulya yoye poinima oyo u hole okudja momukalo waMediterranean: oihape, oiimati, omakunde, oilya inai yengwa, oohi nomaadi omuolivi.
• Kaleka po oipaluwa oyo u hole. Okuhafela noshala shokulya oya fimana, unene tuu pefimbo lokukulupa.
• Lya pamwe navamwe ngeenge tashi shiiva. Okulya pamwe okuwa okupanga oukaume.
• Teleka pamwe. Okukosha oihape ile okunyika mopoto oku li oilonga iwa yokulongelwa pamwe; tala oilonga yomeumbo. Oikulya youkwaneumbo oyo u hole otai dulu yo okweeta edimbuluko.

Ovakulunhu kave na okuninipika eekalori ile okukana ondjudo nopehe na okupopya nondokotola, nokulidilika okulya oku na oiponga ya wedwa po. Tala ewiliko letu lokulidilika okulya.

Ongahelipi to dulu okukwafela omunhu ta kala nokudimbwa a lye nawa?

Kovanhu tava kala nokudimbwa, okulya nokunwa sha wana ohashi kala oshinima sha fimanenena. Alzheimer’s Association ota ti kutya ovanhu otava dulu okudimbwa okulya, va diladile kutya ova lya nale, ile va kale va wililwa po komahoololo, nokutya oupalamwenyo inau wana otau dulu okweeta po omaupyakadi momikalo nokukanifa ondjudo (Alzheimer’s Association kombinga yoikulya nokulya). Omadiladilo aa okwa dja kuAlzheimer’s Association, kuNIA nokuAlzheimer’s Society:

1. Yandja oikulya tai dulu okuukwa nomake. Oupambu vanini tau dulu okuukwa noupu, ngaashi oupambu vosandwishi, oupambu wonhumba yokukwata, oiti yohi, oitukulwa yomaapelsina ile obrokoli ya fulukifwa, ohai kwafele omunhu e lilife ye mwene nopehe na oikuti.
2. Longifa omaluvala taa yooloka poshitaafula. Omalunduluko mewete otashi dulika a ningife shidjuu okutongola oikulya koyaxa. Oiyaxa itoka ile omakopi atoka kombada yoshinima shomaludi a yooloka otaa dulu okukwafela. Henuka oiyaxa noitendafula i na omaludi mahapu.
3. Yandja oikulya imwe ile ivali ashike pefimbo limwe. Oyaxa ya yada otai dulu okuwilila po omunhu.
4. Kaleka efimbo lokulya la ngungumana. Dima oTV, kaleka oshitaafula sha yela, nokuyandja efimbo la wana. NIA ota ti ino endelela ile okudinifa.
5. Yandja oikulya inini noinima yokulya pokati pefimbo luhapu. NIA ota ti oikulya inini i lundululwe luhapu noinima yokulya pokati i na eekalori dihapu ngeenge omunhu ita li sha wana (omayele aNIA okulya nawa).
6. Kwafela mokunwa. Yandja omakopi manini omeva ile oikunwa imwe efiku alishe, pamwe noikulya i na omeva mahapu ngaashi oiimati, osopa, omashake omashini nosmoothies. Ngeenge omunhu ina hala omeva, NIA ota ti kendabala ojuice, omeva a tulwa omulyo, ombulukuta, omashini, ile okofi ile otee ihe na caffeine.
7. Tala oupyu. Omunhu otashi dulika a ha didilike kutya oikulya ile oshikunwa oshipyupyu unene.
8. Lundulula oikuti nomakopi. Ombiya ponhele yoyaxa, eentu di na omakwamo manene, nomakopi e na oiyoo otai dulu okuningifa okulya shipu. Ino lipula unene kombinga youkoshoki.
9. Ningifa oikulya ipu okutafula nokupwita. Teta oikulya moupambu vanini ile yandja oikulya inyengandunge. Ngeenge omunhu ota kolola ile ta tiliana eshi ta li, shi lombwela ondokotola yaye.
10. Henuka okufininikila okulya. NIA ota ti kutya oshala shokulya ohashi ninipala paushitwe pefimbo laxuuninwa laAlzheimer’s.

Omadidiliko oo e na okulombwelwa ondokotola

Okukanifa ondjudo, okwaanya oikulya, oulolotete ile ounghundi otai dulu okukala omadidiliko kutya omunhu ita li sha wana. Alzheimer’s Society ota ti kutya omayoo ile omayoo oipupulu taa vele, eenghali, oufifi momandjadja nomalunduluko omiti aishe otai dulu okuninipika oshala shokulya (Alzheimer’s Society kombinga yoshala shokulya). Omadidiliko okuhena omeva molutu oo a tumbulwa kuNIA otaa kwatele mo okanya kwa kukuta, ondungulilo, omutima tau denge meendelelo noimemonima (NIA kombinga yomaupyakadi opaunamiti a ikililwa).

Popya nondokotola

Ofimbo ino ninga omalunduluko manene momukalo woye wokulya, ile womunhu umwe e lili, popya nondokotola ile nomupandulwa woikulya, unene tuu ngeenge u na oshiyele shoswiti, oudu woifiyo, omaupyakadi okupwita ile okukanifa ondjudo moshikako shipe. Ngeenge omunhu oo ta kala nokudimbwa, pula kutya oku na okulya nokunwa shi fike peni mefiku, nongeenge omupandulwa woikulya ile oitungifi otai dulu okukwafela.

Konga ekwafo lomeendelelo ngeenge omunhu ta tiliana, ile e na epiyagano lomeendelelo, ondungulilo inene ile a wa po eenghono.