Yɛn nyinaa suro kakra sɛ yɛbɛkae ade na yɛn werɛ afi nneɛma bere a yɛrenyin no, ɛnte saa? Ɛtɔ da bi a yɛdwene sɛ, "Oh, so menya Alzheimer yare?" Nanso so wunim sɛ nnuan a yedi no tumi siw yɛn amemene no onyin so na ɛbɔ yɛn ho ban fi nyarewa a ɛtete saa ho? Ɛnnɛ, yɛrebɛka aduan a ɛboro so a ɛyɛ amemene akwahosan titiriw na nhwehwɛmu ada no adi ho asɛm. Wɔfrɛ no MIND Diet.
Dɛn ne Adwene mu Aduane? Ɔkwan bɛn so na ɛyɛ adwuma?
Sɛ yɛbɛka no tiawa a, edin MIND yɛ ‘Mediterranean-DASH Intervention for Neurodegenerative Delay’ tiawa. Bere a ebia edin no bɛyɛ te sɛ nea ɛyɛ den no, asɛm no yɛ mmerɛw yiye. Eyi yɛ aduan nhyehyɛe a ɛka DASH aduan a ɛboa ma wodi
mogya mmoroso so , ne Mediterranea aduan a eye ma koma no yiye, na eye ma amemene no titiriw no nyinaa mu nea eye sen biara bom.
Ɛnyɛ aduan yi botae titiriw ne sɛ yɛbɛtew yɛn mu duru so, na mmom sɛ yɛbɛma yɛn amemene no anya apɔwmuden na ayɛ mmerante. Ɛne sɛ, sɛ wɔbɛtwentwɛn amemene mu nkwammoaa a wɔsɛe no bere a obi nyin no ase (neurodegenerative delay). Wɔ saa kwan yi so no, wɔhyɛ yɛn nkuran sɛ yenni nnuan a efi afifide mu pii sɛnea yebetumi, kyerɛ sɛ, nhabannuru, nnuaba, atoko, aburow, ne nnuaba. Wɔka kyerɛ yɛn nso sɛ yɛmfa nnuan a mmoa srade pii wom (srade a ɛyɛ den) ne nnuan a wɔde asikre aka ho no ano hye sɛnea yebetumi biara. Eyi yɛ aduan a ɛyɛ mmerɛw yiye. Ɛho nhia sɛ wokan calories a ɛwɔ biribiara mu. Ɛdɔɔso sɛ wubehu nea eye ne nea ɛsɛ sɛ wɔto ano hye.
Fa no sɛ ɛte sɛ w’amemene a woreyɛ apɔw-mu-teɛteɛ. Sɛnea yɛteɛteɛ yɛn apɔw mu na ama yɛn nipadua anya apɔwmuden no, saa ara na yebetumi ama yɛn amemene ayɛ yiye denam aduan pa te sɛ eyi so.
Enti ma yɛnhwɛ nnuan a ɛsɛ sɛ yedi ne nnuan a ɛsɛ sɛ yɛto ano hye.
MIND Diet no tu fo titiriw sɛ wonni nnuan akuw 10 pii na wɔto nnuan akuw 5 ano hye. Momma yenhu eyi pefee wɔ pon bi so.
| 10 categories a ɛsɛ sɛ wodi pii | 5 akuw a ɛsɛ sɛ wɔbara anaasɛ wogyae |
|---|
| Nnuadewa a nhaban momono wom (te sɛ spinach, collard greens, kale) - anyɛ yiye koraa no, 6 a wɔde ma dapɛn biara. | Butter ne margarine - a ennu teaspoon baako da biara. (Fa ngodua ngo di dwuma mmom) |
| Nnuadewa a aka nyinaa - anyɛ yiye koraa no, ɛyɛ biako da biara. | Cheese - a ennu pɛnkoro dapɛn biara. |
| Berries (te sɛ strawberries, blueberries) - anyɛ yiye koraa no, 2 a wɔde ma dapɛn biara. | Nam kɔkɔɔ (nantwinam, mprako nam, mpapo nam) - a ennu 3 dapɛn biara. |
| Nuts (peanuts, cashews, almonds) - anyɛ yiye koraa no, 5 a wɔde ma dapɛn biara. | Fried Foods - Ennu pɛnkoro dapɛn biara (titiriw nnuan a wɔayam no ntɛmntɛm) . |
| Ngodua Ngo - Fa di dwuma sɛ wo ngo titiriw a wode noa aduan. | Sweets & Pastries - Ennu 4 a wɔde ma dapɛn biara. |
| Whole Grains (aburow a ɛyɛ bruu, oats, millet) - anyɛ yiye koraa no, aduan 3 da biara. | |
| Mpataa (titiriw mpataa a srade wom te sɛ salmon, mackerel, ne herring) - anyɛ yiye koraa no pɛnkoro dapɛn biara. | |
| Atoko te sɛ bankye, chickpeas, lentils - anyɛ yiye koraa no, 4 servings dapɛn biara. | |
| Akokɔ/Nkokɔ - anyɛ yiye koraa no, 2 a wɔde ma dapɛn biara. | |
| Nsã - kuruwa biako da biara (wopɛ, wubetumi ahuru eyi). | |
Dɛn ne mfaso ankasa a ɛwɔ MIND Diet no so?
Nnuan a wɔkamfo kyerɛ wɔ saa aduan yi mu no te sɛ aduannuru a ɛho hia ma amemene no ademude. Fiber pii wom na ɛwɔ aduannuru ahorow bi a ɛka amemene no akwahosan tẽẽ. Nhwɛsoɔ:
Saa aduannuru yi nyinaa boa ma amemene mu nkwammoaa bɔ ho ban na ɛma amemene no yɛ adwuma yiye. Nhwehwɛmu ada no adi sɛ MIND Aduan no betumi ama amemene no akwahosan atu mpɔn na atew asiane a ɛwɔ hɔ sɛ wobenya nyarewa a ɛfa nkae ho a ɛba bere a obi nyin te sɛ
Alzheimer yare ne
adwenemhaw so .
Nokwarem no, nhwehwɛmu ahorow bi ka sɛ sɛ wudi saa aduan yi akyi pɛpɛɛpɛ a , ebetumi ama w’amemene no akyɛ bɛyɛ mfe 7.5 ! Wo de susuw sɛnea ɛno yɛ kɛse no ho hwɛ.
Wɔ nhwehwɛmu kɛse bi a wɔyɛe wɔ mpanyimfo a wɔn mfe akɔ anim bɛyɛ 1,300 mu no, wɔn a wodii MIND Adidi no akyi kɛse
no, na asiane a ɛwɔ hɔ sɛ wobenya Alzheimer yare no so tew 53%. Na wɔn a wodii aduan no akyi wɔ ɔkwan a ɛfata so mpo
no, asiane no so tew 35%. Ɛno kɔ kyerɛ sɛnea tumi wom ara kwa.
Enti, so ɛsɛ sɛ me nso midi saa MIND Diet yi akyi?
Sɛ́ ebia obi a ɔwɔ w’abusua mu wɔ Alzheimer anaa ɔhaw afoforo a ɛma ɔkae ade anaasɛ onni bi no, MIND Diet yɛ aduan a ahoɔden wom yiye a obiara betumi adi akyi. Ɛnyɛ amemene no nko na ɛwɔ mfaso pii, na mmom ɛma koma ne nipadua no akwahosan nyinaa nso. Ɛnyɛ den koraa sɛ wubedi akyi. Efisɛ enhia sɛ wususuw calorie dodow a ɛwɔ aduan a wudi mu no ho bere nyinaa. Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛsua sɛ wobɛpaw nnuan a wɔansiesie, abɔde mu nnuan (nnuan a ahoɔden wom). Sɛ woredidi wɔ abɔnten mpo a, ɛnyɛ den saa sɛ wobɛpaw nnuan sɛnea nnyinasosɛm ahorow yi kyerɛ. Nanso kae sɛ,
ansa na wubefi aduan foforo biara ase, titiriw sɛ wowɔ nyarewa afoforo te sɛ asikreyare anaa mogya mmoroso a, nyansa wom sɛ wo ne w’abusua oduruyɛfo anaa oduruyɛfo a worehwɛ no no bɛkasa.Obetumi aka akyerɛ wo sɛ eyi fata w’akwahosan tebea anaa na wama wo akwankyerɛ a wuhia.
Nkrasɛm a Wɔde Kɔ Fie
- MIND Diet yɛ aduan titiriw a wɔayɛ sɛ ɛbɛbɔ amemene akwahosan ho ban na asiw ɔhaw ahorow a ɛba wɔ nkae a ɛba bere a onyin mu no ano, sen sɛ ɛbɛtew ne mu duru so kɛkɛ.
- Ɛha no, wɔde nnuan a efi afifide mu na ahoɔden wom te sɛ nhaban momono, nnuaba, nnuaba, aburow a wɔayam, mpataa, ne nkokɔ na edi kan.
- Ɛho hia paa sɛ wobɛto nam kɔkɔɔ, bɔta, kyiisi, nnuan a wɔayam, ne nnɔkɔnnɔkɔwade ano hye sɛnea wubetumi biara.
- Nhwehwɛmu ada no adi sɛ saa aduan yi betumi atew asiane a ɛwɔ hɔ sɛ obi benya Alzheimer yare no so kɛse.
- Ɛho hia sɛ wokɔ wo duruyɛfo nkyɛn ansa na woafi aduan foforo biara ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
ADWENE Aduane, amemene akwahosan, Alzheimer, nkae, adidi pa, adwenemhaw, amemene akwahosan
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