Ke hopohopo iki nei ʻoe e pili ana i ka nalowale o ka hoʻomanaʻo a me ka poina ʻana i nā mea i kou wā ʻelemakule? I kekahi manawa manaʻo mākou he ʻāpana maʻamau ia o ka ʻelemakule. Akā ua ʻike anei ʻoe hiki i nā meaʻai a mākou e ʻai ai ke kōkua maoli i ka pale ʻana i ko mākou olakino lolo a pale aku i nā maʻi e pili ana i ka hoʻomanaʻo e hele mai me ka ʻelemakule? ʻAe, i kēia lā ke kamaʻilio nei mākou e pili ana i kahi papaʻai i hoʻolālā kūikawā ʻia no ke olakino lolo.
He aha ka ʻai MIND?
I ka ʻōlelo maʻalahi, he ʻai pili i ka lolo ka MIND Diet . ʻO ia hoʻi ʻo 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. ʻAe, mai makaʻu i kēia mau huaʻōlelo nui. ʻO ia hoʻi, "He hui pū ʻana o nā ʻai Mediterranean a me DASH e kōkua i ka hoʻopaneʻe ʻana i ka luku ʻia ʻana o nā hunaola lolo ma muli o ka ʻelemakule ."
He hui pū ʻana kēia o ʻelua mau ʻano ʻai kaulana a olakino hoʻi.
2. ʻAi DASH (ʻano hana ʻai e kōkua ai i ka kaohi ʻana i ke koko kiʻekiʻe)
ʻO ka MIND Diet kahi hui pū ʻana o nā hui meaʻai i loaʻa i loko o kēia mau meaʻai ʻelua i pōmaikaʻi nui no ka lolo. ʻO ka pahuhopu nui ka hoʻomaikaʻi ʻana i ka hana o ka lolo a pale i ka lolo mai nā maʻi koʻikoʻi e like me ka maʻi Alzheimer e hele mai me ka ʻelemakule.
Pehea e hana ai kēia papaʻai?
Paipai ka ʻAi MIND iā mākou e ʻai i ka nui o ka meaʻai mea kanu e like me ka hiki, ʻo ia hoʻi nā mea kanu, nā huaʻai, a me nā palaoa piha . Akā, he mea nui e ʻai i nā meaʻai i hana iki ʻia , me ka ʻole o ka hoʻopilikia ʻana i ko lākou ʻano maoli.
Eia kekahi, ka momona holoholona (ʻoi aku ka momona saturated)Manaʻo pū kekahi ia e kaupalena i nā meaʻai kiʻekiʻe i nā momona momona a me nā kō i hoʻohui ʻia. ʻAʻole e like me nā hoʻolālā papaʻai he nui, ke kālele nei ia i ke olakino o ka lolo ma mua o ka pohō kaumaha .
Ma kēia ʻano hana, kamaʻilio nui mākou e pili ana i 10 mau pūʻulu meaʻai a mākou e ʻai ai a me 5 mau pūʻulu meaʻai a mākou e kaupalena ai. No ka laʻana, pono ʻoe e ʻai i 3 mau lawelawe o nā palaoa piha, nā huaʻai, a me nā mea kanu i kēlā me kēia lā. Pono ʻoe e hoʻohui i nā pīni, ka moa, a me ka iʻa i kāu papaʻai i hoʻokahi a ʻelua paha i ka pule. Hiki iā ʻoe ke ʻai i nā nati a me nā huaʻai no ka meaʻai māmā i ke ao. Ke ʻōlelo nei hoʻi e koho i ka ʻaila ʻoliva ma ke ʻano he ʻaila āu e hoʻohana ai no ka kuke ʻana.
ʻO ka mea nui, ʻaʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i ka ʻiʻo a me ka waiū. Akā, pono ʻoe e kaupalena i ka nui āu e ʻai ai. Manaʻo ʻia e ʻai iā lākou ma lalo o ʻehā mau manawa i ka pule.
He aha nā meaʻai e pono ai mākou e ʻai nui aku?
ʻO kēia nā meaʻai āu e hoʻohui hou aku ai i kāu papaʻai e like me ka MIND Diet. Ua piha lākou i nā meaolaola e pono ai no ke olakino o ka lolo.
| Māhele meaʻai | Ka nui i ʻōlelo ʻia |
|---|---|
| Nā lau ʻōmaʻomaʻo lau (e.g. spinach, kale, collard greens, letus) | Ma ka liʻiliʻi hoʻokahi ʻai i ka lā |
| Nā mea kanu ʻē aʻe a pau | ʻElua a ʻoi aku paha nā meaʻai i ka lā |
| Nā hua (e.g. nā ʻōpena, nā blueberries) | 2 mau ʻai i ka pule a ʻoi aku paha |
| Nā nati(e.g. cashews, almonds, peanuts) | 5 mau ʻai i ka pule a ʻoi aku paha |
| ʻAila ʻoliva | I kēlā me kēia lā ma ke ʻano he ʻano aila nui |
| Nā palaoa holoʻokoʻa (e.g. laiki ʻeleʻele, ʻoka, millet, bale) | 3 a ʻoi aku paha nā meaʻai i ka lā |
| ʻO ka iʻa a me nā meaʻai kai (ʻoi aku ka iʻa ʻaila e like me ka salmon, mackerel, sardines, a me ka herring) | Hoʻokahi manawa i ka pule a ʻoi aku paha |
| Nā pī (e.g. chickpeas, peas, lentils, beans green) | 4 mau ʻai i ka pule a ʻoi aku paha |
| Manu | 2 mau ʻai i ka pule a ʻoi aku paha |
| Waina | He kīʻaha waina i ka lā (akā, ʻaʻole kēia he mea nui a hiki ke kāpae ʻia) |
He aha nā meaʻai e pono ai mākou e kaupalena a hoʻōki paha i ka ʻai ʻana?
He mea maikaʻi loa ka hōʻemi ʻana i kēia mau meaʻai i ka hiki ke olakino o kou lolo.
| Nā meaʻai e kaupalena ʻia |
|---|
| Pata a me ka margarine(ʻAʻole i emi iho ma mua o hoʻokahi punetēpē i kēlā me kēia pule) |
| Kīhi (ʻoi aku ma mua o hoʻokahi manawa i ka pule) |
| ʻAi ʻUlaʻula (e.g. pipi, puaʻa, ʻiʻo kao - ʻaʻole i ʻoi aku ma mua o 4 mau lawelawe i kēlā me kēia pule) |
| nā meaʻai palai (ʻoi aku ka meaʻai wikiwiki - ʻaʻole i hoʻokahi manawa i ka pule) |
| Nā mea ʻono a me nā mea ʻono (nā keke kō, nā biscuits, nā donuts, a pēlā aku - ʻaʻole i ʻoi aku ma mua o 5 mau lawelawe i kēlā me kēia pule) |
He aha nā pōmaikaʻi o kēia?
ʻO nā meaʻai i ʻōlelo ʻia e ka MIND Diet ua waiwai i ka fiber a me nā meaola he nui e pono ai no ke olakino o ka lolo. ʻO kekahi o lākou:
- Wikamina E
- Folate
- Nā waikawa momona Omega-3
- Nā Carotenoids
- Nā Flavonoid
Ua ʻike ʻia e ka noiʻi ʻana hiki i ka hahai ʻana i ka MIND Diet ke hoʻomaikaʻi i ke olakino o ka lolo a hōʻemi i ka pilikia o ka maʻi Alzheimer , ka dementia, a me nā pilikia pili i ka hoʻomanaʻo e hele mai me ka ʻelemakule.
ʻO kaʻoiaʻiʻo, ua hōʻike kekahi mau noiʻi e hiki i ka hahai ʻana i kahi meaʻai olakino e like me kēia ke hoʻopaneʻe i ka wikiwiki o ka ʻelemakule o ka lolo ma kahi o 7.5 mau makahiki!
Ma kekahi noiʻi ʻana i 1,300 mau mākua ʻelemakule, ʻo ka poʻe i hahai pono i ka MIND Diet he 53% ka emi ʻana o ka pilikia o ka loaʻa ʻana o ka maʻi Alzheimer. A ʻo ka poʻe i hahai iki i ka papaʻai he 35% ka emi ʻana o ka pilikia.
Pono anei au e hahai i kēia MIND Diet?
Inā paha he maʻi e like me Alzheimer's kekahi o kou ʻohana, he ʻano ʻai maikaʻi a olakino ka MIND Diet e hiki i kekahi ke hahai e mālama i ke olakino o ko lākou lolo.
He mea maʻalahi loa hoʻi kēia e hahai. No ka mea, ma kēia ʻaʻole pono ʻoe e helu i nā calorie a i ʻole e kaupalena i ka meaʻai. He mea wale nō ia e hoʻomaʻamaʻa ai i ke koho ʻana i nā meaʻai olakino a kūlohelohe. ʻOiai inā he mea makemake nui ʻoe i ka ʻai, ʻaʻole paʻakikī ke koho i ka meaʻai e like me kēia mau loina .
Eia nō naʻe, ma mua o ka hoʻomaka ʻana i kekahi ʻano meaʻai kūikawā e like me kēia, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana a nīnau inā kūpono ia no kou kūlana olakino. Inā he mau kūlana olakino ʻē aʻe kou, pono paha ʻoe e hana i kekahi mau hoʻololi i kēia ʻano meaʻai. No laila, ʻoi aku ka palekana o ka hoʻomaka ʻana i kahi mea e like me kēia ma lalo o ke aʻo ʻana a ke kauka.
Leka Lawe-Home
- ʻO ka MIND Diet ka hui pū ʻana o ʻelua mau ʻano meaʻai, ʻo ke Kaiwaenahonua a me ka DASH, i manaʻo nui ʻia no ke olakino o ka lolo.
- Ua ʻōlelo ʻia e ʻai i nā meaʻai mea kanu (nā mea kanu, nā huaʻai, nā palaoa, nā nati) a kaupalena i nā meaʻai kiʻekiʻe i ka momona holoholona a me ke kō.
- Ua hōʻike ʻia nā noiʻi e hōʻemi nui kēia meaʻai i ka pilikia o nā maʻi e like me Alzheimer's a me ka dementia.
- He ʻano nohona olakino kēia ʻaʻole i helu i nā calorie a maʻalahi hoʻi e hahai i ka wā lōʻihi.
- Ma mua o ka hoʻomaka ʻana i kekahi meaʻai hou, he mea nui e kamaʻilio me kāu kauka e hōʻoia i kūpono ia iā ʻoe.
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