So wohaw wo ho kakra sɛ wobɛkae ade na wo werɛ afi nneɛma bere a worenyin no? Ɛtɔ mmere bi a yesusuw sɛ ɛyɛ onyin fã a ɛfata. Nanso so wunim sɛ nnuan a yedi no betumi aboa ankasa ma yɛabɔ yɛn amemene akwahosan ho ban na asiw nyarewa a efi nkae mu ba bere a onyin mu ba mpo ano? Ɛte saa, ɛnnɛ yɛreka aduan a wɔayɛ ama amemene akwahosan titiriw ho asɛm.
Dɛn ne Adwene mu Aduane?
Sɛ yɛbɛka no tiawa a, MIND Diet yɛ aduan a ɛma amemene no adamfofa su. Ɛgyina hɔ ma ‘Mediterranea-DASH Intervention for Neurodegenerative Delay’. Okay, nsuro nsɛm akɛse yi. Nea ɛkyerɛ ara ne sɛ, "Mediterranea ne DASH aduan a wɔaka abom a ɛboa ma amemene mu nkwammoaa sɛe esiane onyin nti ."
Eyi yɛ adidi nhyehyɛe abien a agye din ankasa na ahoɔden wom a wɔaka abom.
2. DASH aduan (aduan kwan a wɔfa so boa ma wodi mogya mmoroso so ) .
MIND Diet yɛ nnuan akuw a wɔaka abom a wohu wɔ saa aduan abien yi nyinaa mu a mfaso wɔ so titiriw ma amemene no. Botae titiriw ne sɛ ɛbɛma amemene no dwumadi atu mpɔn na abɔ amemene no ho ban afi tebea horow a emu yɛ den te sɛ Alzheimer ’s yare a ɛba bere a onyin mu no ho.
Ɔkwan bɛn so na saa aduan yi yɛ adwuma?
MIND Diet no hyɛ yɛn nkuran sɛ yenni nnuan a efi afifide mu pii sɛnea yebetumi, a ɛkyerɛ nhabannuru, nnuaba, ne aburow a wɔayam . Nanso ɛho hia sɛ wudi nnuan a wɔayɛ no yiye , a worensɛe wɔn awosu.
Afei nso, mmoa srade (titiriw srade a ɛyɛ den) .Ɛsan tu fo sɛ wɔmfa nnuan a srade a ɛdɔɔso ne asikre a wɔde aka ho no ano hye. Nea ɛnte sɛ aduan ho nhyehyɛe pii no, ɛtwe adwene si amemene no akwahosan so sen sɛ ɛbɛtew ne mu duru so .
Wɔ saa kwan yi so no, yɛka nnuan akuw 10 a ɛsɛ sɛ yedi ne nnuan akuw 5 a ɛsɛ sɛ yɛto ano hye ho asɛm titiriw. Sɛ nhwɛso no, ɛsɛ sɛ wudi aburow a wɔayam, nnuaba, ne nhabannuru 3 da biara. Ɛsɛ sɛ wode bankye, akokɔ, ne mpataa ka w’aduan ho pɛnkoro anaa mprenu dapɛn biara. Wubetumi adi nnuaba ne nnuaba de adidi awiabere. Ɛsan ka sɛ paw ngodua ngo sɛ ngo a wode noa aduan.
Nea ɛho hia ne sɛ, ɛnsɛ sɛ wugyae nam ne nufusu a wudi koraa. Nanso ɛsɛ sɛ woto dodow a wudi no ano hye. Wɔkamfo kyerɛ sɛ wonni wɔn a ennu mpɛn anan dapɛn biara.
Nnuan bɛn na ɛsɛ sɛ yedi pii?
Eyinom ne nnuan a ɛsɛ sɛ wode pii ka w’aduan ho sɛnea MIND Diet kyerɛ no. Nnuannuru a ɛho hia ma amemene akwahosan ahyɛ mu ma.
| Aduan kuw | Dodow a wɔkamfo kyerɛ |
|---|---|
| Nnuadewa a nhaban momono wom (e.g. spinach, kale, collard greens, lettuce) . | Anyɛ yiye koraa no, aduan biako da biara |
| Nnuadewa afoforo nyinaa | Aduan 2 anaa nea ɛboro saa da biara |
| Nnuadewa (sɛ nhwɛso no, strawberry, blueberries) . | Aduan 2 dapɛn biara anaa nea ɛboro saa |
| Nnuadewa(sɛ nhwɛso no, cashew, almond, atoko) . | Aduan 5 dapɛn biara anaa nea ɛboro saa |
| Ngodua Ngo | Da biara da sɛ ngo titiriw no |
| Aburow a Wɔayam (sɛ nhwɛso no, aburow a ɛyɛ bruu, oats, atoko, atoko) . | Aduan 3 anaa nea ɛboro saa da biara |
| Mpataa ne ɛpo mu nnuan (titiriw mpataa a srade wom te sɛ salmon, mackerel, sardines, ne herring) . | Pɛnkoro dapɛn biara anaa nea ɛboro saa |
| Mmoa (e.g. chickpeas, peas, lentils, bankye a ɛyɛ ahabammono) . | Aduan 4 dapɛn biara anaa nea ɛboro saa |
| Nkokoaa a wɔyɛn wɔn | Aduan 2 dapɛn biara anaa nea ɛboro saa |
| Bobe | Nsã kuruwa biako da biara (nanso eyi ho nhia na wobetumi ahuruw) . |
Nnuan bɛn na ɛsɛ sɛ yɛto ano hye anaa yegyae?
Nnuan yi a wobɛtew so sɛnea wubetumi biara no ye ma w’amemene akwahosan yiye.
| Nnuan a ɛsɛ sɛ wɔto ano hye |
|---|
| Bɔta ne margarine a wɔde yɛ nneɛma(Ennu tablespoon biako dapɛn biara) . |
| Cheese (ennu pɛnkoro dapɛn biara) . |
| Nam Kɔkɔɔ (e.g. nantwinam, mprako nam, mpapo nam – nea ennu 4 dapɛn biara) . |
| Nnuan a wɔayam (titiriw nnuan a wɔayam no ntɛmntɛm – ennu pɛnkoro dapɛn biara) . |
| Pastries ne sweets (keeki a asikre wom, biscuits, donuts, ne nea ɛkeka ho – nea ennu 5 dapɛn biara) . |
Mfaso bɛn na ɛwɔ eyi so?
Nnuan a MIND Diet kamfo kyerɛ no wɔ fiber ne aduannuru pii a ɛho hia ma amemene akwahosan. Ebi ne:
- Vitamin E a ɛwɔ nipadua no mu
- Folate a wɔde yɛ aduan
- Omega-3 srade a ɛwɔ nipadua no mu
- Carotenoids a ɛwɔ nipadua no mu
- Nneɛma a ɛma flavonoids
Nhwehwɛmu ada no adi sɛ MIND Diet a wobedi akyi no betumi ama amemene no akwahosan atu mpɔn na atew asiane a ɛwɔ hɔ sɛ wobenya Alzheimer yare , adwenemhaw, ne ɔhaw afoforo a ɛfa nkae ho a ɛba bere a onyin mu no so.
Nokwarem no, nhwehwɛmu ahorow bi ada no adi sɛ aduan pa a wodi te sɛ eyi akyi no betumi ama amemene no nyin akyɛ bɛyɛ mfe 7.5!
Wɔ nhwehwɛmu bi a wɔyɛe wɔ mpanyimfo a wɔn mfe akɔ anim 1,300 mu no, wɔn a wodii MIND Diet no akyi katee no, na asiane a ɛwɔ hɔ sɛ wobenya Alzheimer yare no so tew 53% . Na wɔn a wodii aduan no akyi kakraa bi mpo no, na asiane no sua 35% .
So ɛsɛ sɛ midi saa MIND Diet yi nso akyi?
Sɛ́ ebia obi wɔ w’abusua mu wɔ tebea horow te sɛ Alzheimer anaasɛ onni bi no, MIND Diet yɛ adidi nhyehyɛe kɛse a ahoɔden wom a obiara betumi adi akyi de ahwɛ n’amemene akwahosan so.
Eyi nso yɛ mmerɛw yiye sɛ wobedi akyi. Efisɛ wɔ eyi mu no enhia sɛ wokan calories anaasɛ wobɛto aduan ano hye. Ɛyɛ asɛm a ɛfa sɛnea wobɛyɛ wo su sɛ wobɛpaw nnuan a ahoɔden wom, abɔde mu nneɛma ho ara kwa. Sɛ woyɛ obi a wopɛ aduan mpo a, ɛnyɛ den sɛ wobɛpaw aduan sɛnea nnyinasosɛm ahorow yi kyerɛ .
Nanso, ansa na wubefi aduan titiriw biara a ɛte sɛɛ ase no, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa na woabisa sɛ ɛfata w’akwahosan tebea anaa. Sɛ wowɔ ayaresa mu tebea afoforo a, ebia ebehia sɛ woyɛ nsakrae bi wɔ saa aduan yi mu. Enti, ɛyɛ nea asiane biara nni ho sɛ wubefi biribi a ɛte sɛɛ ase wɔ nnuruyɛfo afotu ase.
Nkrasɛm a Wɔde Kɔ Fie
- MIND Diet yɛ aduan nhyehyɛe abien a wɔaka abom, Mediterranea ne DASH, a wɔde asi amemene akwahosan so titiriw.
- Wɔhyɛ nyansa sɛ wonni nnuan a efi afifide mu pii (nhabannuru, nnuaba, aburow, nnuaba) na wonni nnuan a mmoa srade ne asikre pii wom no ano hye.
- Nhwehwɛmu ada no adi sɛ saa aduan yi brɛ asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ Alzheimer ne adwenemhaw no ase kɛse.
- Eyi yɛ asetra a ahoɔden wom a enni calories na ɛnyɛ den sɛ wobedi akyi bere tenten.
- Ansa na wubefi aduan foforo biara ase no, ɛho hia sɛ wo ne wo duruyɛfo kasa na ama woahwɛ ahu sɛ ɛfata wo.
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