Shin kana ɗan damuwa game da rashin tunawa da abubuwa da kuma mantawa da abubuwa yayin da kake tsufa? Wani lokaci muna tunanin cewa al'ada ce ta tsufa. Amma shin ka san cewa abincin da muke ci zai iya taimakawa wajen kare lafiyar kwakwalwarmu har ma da hana cututtukan da suka shafi ƙwaƙwalwa waɗanda ke zuwa tare da tsufa? Haka ne, a yau muna magana ne game da abincin da aka tsara musamman don lafiyar kwakwalwa.
Menene Abincin MIND?
A taƙaice dai, abincin MIND abinci ne mai dacewa da kwakwalwa. Yana nufin 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. To, kada ku ji tsoron waɗannan manyan kalmomi. Kawai yana nufin, "Haɗin abincin Mediterranean da DASH wanda ke taimakawa wajen jinkirta lalata ƙwayoyin kwakwalwa saboda tsufa ."
Wannan haɗin tsarin cin abinci guda biyu ne masu shahara kuma masu lafiya.
2. Abincin DASH (tsarin abinci don taimakawa wajen sarrafa hawan jini )
Abincin MIND hade ne na rukunin abinci da ake samu a cikin waɗannan nau'ikan abinci guda biyu waɗanda ke da matuƙar amfani ga kwakwalwa. Babban burin shine inganta aikin kwakwalwa da kuma kare kwakwalwa daga cututtuka masu tsanani kamar cutar Alzheimer da ke zuwa tare da tsufa.
Ta yaya wannan abincin yake aiki?
Abincin MIND yana ƙarfafa mu mu ci abinci mai yawa na tsire-tsire gwargwadon iko, ma'ana kayan lambu, 'ya'yan itatuwa, da hatsi gaba ɗaya . Amma yana da mahimmanci a ci abincin da ba a sarrafa shi sosai ba , ba tare da ɓata yanayin halittarsu ba.
Haka kuma, kitsen dabbobi (musamman kitse mai cikakken kitse)Haka kuma yana ba da shawarar rage cin abinci mai yawan kitse da kuma ƙarin sukari. Ba kamar sauran tsare-tsaren abinci ba, yana mai da hankali kan lafiyar kwakwalwa maimakon rage kiba .
A cikin wannan hanyar, galibi muna magana ne game da ƙungiyoyin abinci guda 10 da ya kamata mu ci da kuma ƙungiyoyin abinci guda 5 da ya kamata mu iyakance. Misali, ya kamata ku ci abinci sau 3 na hatsi, 'ya'yan itatuwa, da kayan lambu kowace rana. Ya kamata ku ƙara wake, kaza, da kifi a cikin abincinku sau ɗaya ko sau biyu a mako. Kuna iya cin goro da 'ya'yan itace don abun ciye-ciye a rana. Hakanan ya ce ku zaɓi man zaitun a matsayin man da kuke amfani da shi don girki.
Abu mafi mahimmanci shine, ba lallai ne ka daina cin nama da madara gaba ɗaya ba. Amma ya kamata ka rage yawan abincin da kake ci. Ana ba da shawarar cin su ƙasa da sau huɗu a mako.
Waɗanne abinci ya kamata mu ci fiye da su?
Waɗannan su ne abincin da ya kamata ku ƙara a cikin abincinku bisa ga tsarin MIND Diet. Suna cike da sinadarai masu gina jiki waɗanda ke da mahimmanci ga lafiyar kwakwalwa.
| Nau'in abinci | Adadin da aka ba da shawarar |
|---|---|
| Kayan lambu masu ganye kore (misali alayyafo, kale, ganyen collard, latas) | Aƙalla abinci ɗaya a rana |
| Duk sauran kayan lambu | Abinci 2 ko fiye a rana |
| 'Ya'yan itatuwa (misali strawberries, blueberries) | Abinci sau biyu a mako ko fiye |
| Gyada(misali cashews, almonds, gyada) | Abinci 5 a mako ko fiye |
| Man Zaitun | Kowace rana a matsayin babban nau'in mai |
| Hatsi cikakke (misali shinkafar launin ruwan kasa, hatsi, gero, sha'ir) | Abinci 3 ko fiye a rana |
| Kifi da abincin teku (musamman kifi mai mai kamar salmon, mackerel, sardines, da herring) | Sau ɗaya a mako ko fiye |
| Wake (misali wake, wake, lentil, wake kore) | Abinci sau 4 a mako ko fiye |
| Kaji | Abinci sau biyu a mako ko fiye |
| Ruwan inabi | Gilashin giya ɗaya a rana (amma wannan ba dole ba ne kuma ana iya tsallake shi) |
Waɗanne abinci ne ya kamata mu rage ko mu daina ci?
Rage waɗannan abincin gwargwadon iyawa yana da matuƙar amfani ga lafiyar kwakwalwarka.
| Abincin da za a iyakance |
|---|
| Man shanu da margarine(Ƙasa da cokali ɗaya a sati) |
| Cuku (kasa da sau ɗaya a mako) |
| Naman Ja (misali naman sa, naman alade, naman akuya - ƙasa da rabo 4 a mako) |
| Abincin soyayye (musamman abinci mai sauri - ƙasa da sau ɗaya a mako) |
| Kek da kayan zaki (kek masu sukari, biskit, donuts, da sauransu - ƙasa da rabo 5 a mako) |
Menene fa'idodin wannan?
Abincin da MIND Diet ta ba da shawarar yana da wadataccen sinadarin fiber da sinadarai masu gina jiki da yawa waɗanda ke da mahimmanci ga lafiyar kwakwalwa. Wasu daga cikinsu sun haɗa da:
- Bitamin E
- Folate
- Omega-3 fatty acids
- Carotenoids
- Flavonoids
Bincike ya gano cewa bin tsarin MIND zai iya inganta lafiyar kwakwalwa da kuma rage barazanar kamuwa da cutar Alzheimer , ciwon hauka, da sauran matsalolin da suka shafi tunawa da ke tattare da tsufa.
A gaskiya ma, wasu bincike sun nuna cewa bin abinci mai kyau irin wannan zai iya jinkirta saurin tsufar kwakwalwa da kimanin shekaru 7.5!
A wani bincike da aka yi kan tsofaffi 1,300, waɗanda suka bi tsarin MIND Diet suna da ƙarancin haɗarin kamuwa da cutar Alzheimer da kashi 53% . Kuma har ma waɗanda suka bi tsarin abincin kaɗan suna da ƙarancin haɗarin da kashi 35% .
Shin ya kamata in bi wannan tsarin MIND?
Ko da wani a cikin iyalinka yana da cututtuka kamar Alzheimer ko a'a, abincin MIND kyakkyawan tsari ne na cin abinci mai kyau wanda kowa zai iya bi don kula da lafiyar kwakwalwarsa.
Wannan kuma yana da sauƙin bi. Domin a cikin wannan ba lallai ne ka ƙidaya adadin kuzari ko ka takaita abinci ba. Kawai batun sabawa ne da zaɓar abinci mai lafiya da na halitta. Ko da kai mai son abinci ne, ba abu ne mai wahala ba a zaɓi abinci bisa ga waɗannan ƙa'idodi .
Duk da haka, kafin fara kowane irin abinci na musamman kamar wannan, ya fi kyau ka yi magana da likitan iyalinka ka tambaye shi ko ya dace da yanayin lafiyarka. Idan kana da wasu matsalolin lafiya, za ka iya buƙatar yin wasu canje-canje a wannan abincin. Saboda haka, ya fi aminci ka fara wani abu kamar wannan a ƙarƙashin shawarar likita.
Saƙon Ɗauka Gida
- Abincin MIND hade ne na tsarin abinci guda biyu, Bahar Rum da DASH, musamman don lafiyar kwakwalwa.
- Ana ba da shawarar a ci abinci mai gina jiki (kayan lambu, 'ya'yan itatuwa, hatsi, goro) sannan a rage yawan abincin da ke dauke da kitse da sukari a jiki.
- Bincike ya nuna cewa wannan abincin yana rage haɗarin kamuwa da cututtuka kamar cutar Alzheimer da cutar dementia sosai.
- Wannan salon rayuwa ne mai kyau wanda ba ya ƙidaya adadin kuzari kuma yana da sauƙin bi na dogon lokaci.
- Kafin fara kowace sabuwar hanyar cin abinci, yana da mahimmanci ka yi magana da likitanka domin tabbatar da cewa ya dace da kai.
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