ʻO ka MIND Diet: He Brain Food Diet e pale aku ai i ka hoʻemi ʻana o ka naʻau

Ke ʻimi nei ʻoe e mālama i kou lolo i ke olakino a pale iā ia mai nā maʻi e like me Alzheimer a me ka dementia? E nānā i ka meaʻai MIND! ʻO kēia hybrid o nā meaʻai Mediterranean a me DASH e kālele ana i nā pūʻulu meaʻai hiki ke hoʻoikaika i kou lolo. E hahai a leʻaleʻa paha ʻoe ʻoi aku ka maikaʻi o ka hana cognitive i kēia manawa a ma kēia hope aku.

He maikaʻi anei ka ʻai MIND no ka pohō kaumaha?

poho kaumaha me ka ai noonoo

[ss_click_to_tweet tweet=""ʻO ka mea maikaʻi no ke kino he maikaʻi ia no ka noʻonoʻo!" Lawe ka MIND #diet i kēlā manaʻo i kahi pae hou loa! ” content=”“He mea maikaʻi no ke kino ka maikaʻi no ka noʻonoʻo!” Lawe ka ʻai MIND i kēlā manaʻo i kahi pae hou! style=”2″ loulou=”1″ ma o=”1″]

Ua lohe mākou a pau i ka ʻōlelo kahiko: “ʻO ka mea maikaʻi no ke kino, maikaʻi ia no ka noʻonoʻo!” Lawe ka ʻai MIND i kēlā manaʻo i kahi pae hou a ua kālele ʻia i ka hoʻoikaika ʻana i ka lolo a me ka olakino cardiovascular ma mua o ka helu ʻana i nā calorie e hoʻokō i ka hopena i makemake ʻia. Hoʻoikaika pū kēia meaʻai i ka hoʻohana ʻana i ka protein, nā huaʻai a me nā mea kanu, a e hoʻemi ʻia paha kāu ʻai calorie ma ka hoʻololi ʻana i kāu meaʻai.

He aha nā meaʻai ma ka MIND meaʻai?

I ka wā o ka ʻai MIND pono ʻoe i kēia mau meaʻai a inā e hele Organic hiki iā ʻoe ke pale i nā pesticides ʻino a me nā kemika i hoʻohana ʻia i ka hana nui.

Papa inoa meaʻai noʻonoʻo:

ʻO nā lau lau ʻōmaʻomaʻo (2 mau lawelawe i kēlā me kēia lā a ʻoi aku paha i kēlā me kēia lā

- 3 mau lawelawe i ka lā - 2 mau lawelawe i ka lā - 4 mau lawelawe)

ʻO nā huaʻai (ʻelua a ʻoi aku paha i kēlā me kēia pule / 2 mau lawelawe i kēlā me kēia lā / 3 mau lā a ʻoi aku paha i kēlā me kēia lā)

Nati (kahi lima o nā nati i ka lā)

Piʻi (ma ka liʻiliʻi ʻekolu mau lawelawe i kēlā me kēia pule)

Beri (ʻelua a ʻoi aku paha nā lawelawe i kēlā me kēia pule)

Iʻa (ʻelua manawa o ka pule a ʻoi aku / hoʻokahi manawa i ka pule - ʻehā manawa o ka pule - ʻekolu manawa)

ʻO ka moa (ʻelua manawa aʻoi aʻe i kēlā me kēia pule / hoʻokahi manawa i ka lā -ʻelima manawa o ka pule -ʻeono lā)

ʻO ka ʻaila ʻoliva (hoʻohana ʻia e like me kāu ʻaila kuke nui)

Waina (hoʻokahi kīʻaha i ka lā me ka ʻai)

He aha nā pōmaikaʻi o ka Brain Health o ka Brain Food?

hoʻoikaika kino ka lolo i ka ʻai noʻonoʻo

Ua pili ka meaʻai MIND me ka hana cognitive maikaʻi aʻe i nā haʻawina nānā a me

hiki ke lohi i ka hoʻomohala ʻana i ka maʻi o Alzheimer. Me ka aila ʻOliva, ʻo ka Mediterranean a me nā meaʻai dash me he mea lā ʻono a ʻono hoʻi me kekahi mau meaʻai e like me: ka palaoa piha, ka iʻa momona, nā lau ʻōmaʻomaʻo lau, ka huaora E, nā meaʻai mea kanu, ka palaoa palaoa holoʻokoʻa, a me nā mea kanu ʻē aʻe. ʻO nā pōmaikaʻi olakino i ʻike ʻia he MIND blowing! ʻo kahi laʻana - Hoʻonui i ka hana o ka lolo, ka emi ʻana o ka naʻau, hoʻemi i ka maʻi puʻuwai, hoʻohaʻahaʻa i ke koko, lilo ke kaumaha, hoʻomaikaʻi i ke olakino o ka naʻau, hoʻonui i ke olakino lolo, ʻoi aku ka maikaʻi! E ʻakaʻaka wale nō i ka mea hope loa, akā e ʻoi aku ka maikaʻi o kou manaʻo a mahalo kou lolo a me kou kino, ʻo ka hoʻololi ʻana i ka MIND Diet ʻaʻole ia he brainer.

E hoʻohaʻahaʻa i nā kumu pilikia a hoʻopaʻa i ka meaʻai me ka ʻike pono i ka hoʻohaʻahaʻa ʻana i ke koko, ka pale ʻana i ka hōʻino ʻana o ka naʻau, hoʻomaikaʻi i ka hana o ka lolo… hiki i ka dash a me nā meaʻai Mediterranean ke alakaʻi iā ʻoe i nā ʻano meaʻai olakino. E hana i kekahi mea no kāu ʻike Ola Brain ma o ka ʻai ʻana i kēia meaʻai olakino a mālama i kekahi mau cell lolo i kou wā e noho ai! Hoʻopili pū ʻia me kahi hōʻemi pilikia o ka ma'i o Alzheimer a me ka emi ʻana o ka naʻau pili makahiki. Eia kekahi, ʻo ka ʻai MIND

ʻO ka meaʻai MIND: wehewehe, kumu, a me ka papaʻai

He meaʻai kēia e hoʻoikaika i ka ʻai ʻana i kekahi mau meaʻai a pale aku i nā mea ʻē aʻe. ʻO ka hoʻohana ʻana i nā mea i loaʻa i loko o nā ʻano meaʻai ʻē aʻe e hāpai i ka ʻai olakino, e hōʻemi ana i ka pilikia o Alzheimer. Hōʻike ka pōʻino o ka naʻau i ka hana hoʻomanaʻo lohi. ʻOiai makemake ka hapa nui e noʻonoʻo he mea maʻamau ia i ka wā ʻelemakule, ʻaʻole hiki ke pale ʻia. I ka makahiki 2021, ua helu ʻia kahi maʻi lolo i hoʻokumu ʻia e Alzheimer i ka 6thTrusted Source.

He aha ka ʻōlelo a ka ʻepekema:

Introduction

He hopena pale ko ke ʻano meaʻai i ka emi ʻana o ka naʻau a me ka dementia, e like me nā hōʻike a ka poʻe epidemiologists e pili ana i ka prevalence. Ua loaʻa i kekahi mau maʻi me nā pilikia cardiovascular i ka ʻōlelo aʻo mai kahi lāʻau anti-virus nona ka maikaʻi i kiʻekiʻe ma ka PREDIMED randomized trial.

Ka Heluhelu Kanaka

Ua aʻo nā kānaka noiʻi i 115 mau mākua mai ka Rush Memory and Aging Project (MAP) i noho ma ka ʻāina ʻo Chicago a me nā kūlanakauhale a puni. Ua hoʻomaka ka Open-Cohort Studies ma 1997 me nā hoʻokolohua neurological clinical makahiki e like me ka mea i wehewehe mua ʻia. 6. Ma waena o 2003 a me 2013, ua hoʻopau ka poʻe i komo i ke aʻo ʻana i nā nīnau nīnau Food frequency. I ka wā o kēia noiʻi ʻana, ua make ka poʻe ʻelemakule 15545 a ua haʻalele ʻia ʻo 159 mai ke aʻo ʻana i ka meaʻai ma mua o ka hoʻāʻo ʻana i ka meaʻai. Ua haʻalele kēia i nā mea komo 13606 i hiki ke komo i ka nānā ʻana i ka meaʻai a me kahi hanana AD.

Nā Covariates

Ua unuhi ʻia nā mea ʻai ʻole i ka nānā ʻana mai nā nīnauele i kūkulu ʻia a me nā hopena ana mai nā loiloi lapaʻau baseline e kahi laʻana. Hoʻoholo ʻia ka makahiki mai ka lā i hōʻike ʻia ma ka loiloi cognitive baseline. ʻO ka makahiki hoʻonaʻauao ke kula mau. Ua hana ʻia ka genotyping me nā kaʻina hana kiʻekiʻe e like me ka mea i ʻōlelo mua ʻia. Ua ana ʻia ke komo ʻana i nā hana hoʻoikaika cognitive me ka hoʻohana ʻana i ka pālākiō 5-point a me ke alapine i hoʻohālikelike ʻia no nā ʻano hana like ʻole (heluhelu, pāʻani, pāʻani i nā leka, a i ʻole kipa i ka hale waihona puke). 13.

Nānā Ikehelu

Hōʻike kā mākou hopena i ka pili ʻana o ka ʻai ʻana i ka meaʻai a me ka makahiki me kahi hōʻailona o ka maʻi o Alzheimer. Hoʻohālikelike mākou i ʻelua mau ʻano meaʻai like ʻole i kekahi me ka hoʻohana ʻana i ka hoʻoponopono makahiki a me ka hoʻoponopono kumu. ʻO ke kumu hoʻohālike i hoʻokomo ʻia i nā kumu hoʻohilahila ʻo ia ka hōʻike nui e pili ana ka maʻi o Alzheimer me ka makahiki. Ua hoʻokomo pū ʻia ka nui o nā calorie no ka mea he hopena ko lākou i ka meaʻai ma ke ʻano he mea hoʻohālikelike. Hoʻokomo ʻia ka ʻikepili i nā co-variance hou aʻe i loko o ke kumu hoʻohālikelike kumu.

ʻO ka maʻi Alzheimer

Hoʻoholo ʻia ka maʻi maʻi e ka loiloi makahiki mua e like me ka mea i wehewehe ʻia ma lalo nei. Hoʻopili ʻo ia i nā ʻikepili i hōʻiliʻili ʻia i loko o kahi hoʻokolohua lapaʻau me ka hoʻohana ʻana i ke kiʻi lolo i kūkulu ʻia a me ka mōʻaukala lapaʻau, a me ka hoʻāʻo ʻana i ka hana cognitive i hui pū ʻia me nā algorithms i loiloi i ka hōʻino cognitive. Hoʻokumu ʻia kāna hōʻailona ma nā pae hoʻohālike i hoʻonohonoho ʻia e ka National Institute of Neurological and Communicative Disorders and Stroke a me ka Alzheimer's Disease & Related Disorders Association.

Helu meaʻai

Ua hōʻoia ʻia nā helu helu ʻai ma muli o nā pane nīnau i nā nīnau nīnau meaʻai semi quantitative no nā kaiāulu kahiko o Chicago. Ua hōʻike ka poʻe i komo i ka maʻamau o ka hoʻohana ʻana no nā mahina 12 i hala iho nei o 144 mau mea. Ua ana ʻia ka pae ʻai a me ka ikehu o nā meaʻai a pau mai nā calorie i ʻai ʻia a i ʻole mai nā makahiki a me nā ʻāpana kikoʻī o ke kāne. Hōʻike ka Papa 1 i ke ʻano meaʻai o ka meaʻai a me ka helu kiʻekiʻe.

1 Pūnaewele

ʻO ka lawelawe ʻana i ka meaʻai a me nā helu kiʻekiʻe loa no ka helu ʻai ʻo DASH, Mediterranean a me MIND ʻO ka helu meaʻai MIND he 15 mau meaʻai me 10 mau pūʻulu meaʻai olakino olakino (nā lau ʻōmaʻomaʻo, nā mea kanu ʻē aʻe, nā nati, nā hua, nā pī, nā kīʻaha piha, nā iʻa, moa, ʻO ka aila ʻoliva, nā nati Ua helu ʻia nā aila ʻoliva ma 1 i kahi haʻawina e ʻike ana i ka aila ʻoliva ka aila mua i hoʻohana mau ʻia ma ka home.

Noʻonoʻo ʻai meaʻai MIND

Hoʻopili nui nā haʻawina i ka meaʻai MIND, a hōʻike i ka ʻai mau ʻana o ka meaʻai maʻamau hiki ke pale iā AD. Ma ka helu haʻahaʻa haʻahaʻa, ua lohi ka helu o AD e 53% i ka poʻe i kiʻi i nā helu MIND kiʻekiʻe loa aʻo ka helu haʻahaʻa haʻahaʻa i hāʻule e 35% a i 35% ma ka waena waena. ʻO nā hopena i manaʻo ʻia ʻaʻole kūʻokoʻa i nā ʻano nohona ʻē aʻe a me nā kūlana cardiovascular. ʻIke ʻia ʻo ka mālama liʻiliʻi i ka meaʻai MIND hiki ke hoʻomaikaʻi nui i nā hōʻailona AD.

Ka ho'ākākaʻana

Ma kahi hōʻike ʻē aʻe, ʻoi aku ka wānana o nā ʻano meaʻai MIND i ka emi ʻana o ka cognitive lohi ma mua o nā meaʻai Mediterranean a me ASH. Ke nānā nei ka haʻawina i kēia manawa i ka pilina ma waena o kahi ʻano meaʻai e pili ana i ka meaʻai a me kahi maʻi autoimmune, Alzheimers. Ua hōʻike ʻia nā meaʻai MIND a me Mediterranean i nā hopena pale correlative me AD, e hōʻike ana ʻaʻole pili pono ka MIND i nā pathologies maʻi Alzheimer. Hōʻike kēia noiʻi e hiki ke hoʻololi i ka meaʻai, akā hiki ke hoʻonui i ka hana o ka pale ʻana i ka AD.

He hana maoli anei ka ʻai MIND?

Ua hōʻike ʻia nā haʻawina ma hope o ka noiʻi ʻana i ka poʻe i noho haʻahaʻa ka meaʻai he kumu olakino a ua liʻiliʻi ka liʻiliʻi o ka maʻi o Alzheimer e 44% i hoʻokahi makahiki i hoʻohālikelike ʻia me ka poʻe ʻaʻole kamaʻāina. ʻO ka poʻe e hahai ana i ka meaʻai i hōʻemi haʻahaʻa i ko lākou pilikia o ka hoʻomohala ʻana i ka maʻi ma 65%. Ua hoʻomohala ʻia ka meaʻai MIND e Martha Clare Morris, he mea maʻi epidemiologist ma Rush University Medical Center ma Chicago, nāna i makemake e hana i kahi meaʻai e pale aku ai i ka Alzheimer a me ka emi ʻana o ka cognitive.

ʻO nā meaʻai e pale ai no ka meaʻai MIND e komo pū:

-ʻiʻo ʻulaʻula (ʻai ma lalo o ʻehā manawa o ka pule)

- ʻO ka pata a me ka margarine (palena i ka liʻiliʻi ma mua o hoʻokahi punetune i kēlā me kēia lā)

-Kiki (ʻai ma lalo o hoʻokahi lawelawe i kēlā me kēia pule)

- nā meaʻai palai (ʻaʻole i ka ʻai pinepine)

-ʻai a me nā mea ʻono (ʻai ma lalo o ʻelima mau manawa i ka pule)

ʻO ke Kaiwaenahonua Dash Intervention

meaʻai poho hoʻomanaʻo MIND

ʻO ka meaʻai MIND kahi meaʻai olakino olakino e pili ana i ka meaʻai Mediterranean a me ka meaʻai DASH. Hoʻopili ia i nā meaʻai maikaʻi no kou lolo a hiki ke kōkua i ka pale ʻana mai nā pilikia pili makahiki e like me ka maʻi Alzheimer. Makemake ʻoe i ka hahai ʻana i ka meaʻai MIND, e kamaʻilio me kāu kauka a i ʻole ke kauka meaʻai i hoʻopaʻa ʻia e hoʻomaka. Hiki iā lākou ke kōkua iā ʻoe e hana i kahi hoʻolālā e kūpono i kāu mau pono pilikino a me kou nohona. ʻO ka meaʻai olakino he ʻāpana koʻikoʻi o ka noho ʻana i ke ola olakino, a ʻo ka meaʻai MIND kahi koho maikaʻi loa inā ʻoe e ʻimi nei i kahi meaʻai olakino olakino e hahai ai.

ʻO ka meaʻai MIND ke kū nei no Mediterranean-DASH Intervention for Neurodegenerative Delay. He ʻano hui ia o ka meaʻai DASH (Dietary Approaches to Stop Hypertension) a me ka ʻai Mediterranean, a e kālele ana i nā pūʻulu meaʻai i kēlā me kēia meaʻai e hiki ke hoʻoikaika i kou lolo a pale iā ia mai nā pilikia pili makahiki e like me ka maʻi o Alzheimer.

Hoʻopili ʻia ka meaʻai MIND me ka hana cognitive ʻoi aku ka maikaʻi ma nā noiʻi nānā ʻana a me ka pale ʻana i ka emi ʻana o ka cognitive a me ka maʻi o Alzheimer. Hoʻopili pū ʻia me ka hōʻemi ʻana o ka maʻi o Alzheimer a me ka emi ʻana o ka cognitive pili makahiki.