Loaʻa iā kākou āpau kahi makaʻu iki i ka nalowale o ka hoʻomanaʻo a me ka poina ʻana i nā mea i ko kākou ʻelemakule ʻana, ʻeā? I kekahi manawa ke manaʻo nei kākou, "Auē, e loaʻa anei iaʻu ka maʻi Alzheimer?" Akā ua ʻike anei ʻoe hiki i nā meaʻai a kākou e ʻai ai ke kāohi i ka ʻelemakule ʻana o ko kākou lolo a pale iā kākou mai ia mau maʻi? I kēia lā, e kamaʻilio kākou e pili ana i kahi meaʻai nui no ke olakino o ka lolo a ua hōʻoia ʻia e ka noiʻi. Ua kapa ʻia ʻo ia ʻo ka MIND Diet.
He aha ka MIND Diet? Pehea e hana ai?
I ka ʻōlelo maʻalahi, ʻo ka inoa ʻo MIND he pōkole no 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. ʻOiai ke kani paʻakikī paha ka inoa, he maʻalahi loa ka moʻolelo. He hoʻolālā ʻai kēia e hoʻohui i ka maikaʻi loa o ka ʻai DASH, e kōkua ana i ka hoʻomalu ʻana i
ke koko kiʻekiʻe, a me ka ʻai Mediterranean, he mea maikaʻi loa ia no ka puʻuwai, a he mea maikaʻi loa ia no ka lolo. ʻO ka pahuhopu nui o kēia ʻai
ʻaʻole ia e hōʻemi i ke kaumaha, akā e mālama i ko mākou lolo olakino a ʻōpiopio. ʻO ia hoʻi, e hoʻopaneʻe i ka hōʻino ʻia ʻana o nā hunaola lolo e hana ʻia me ka ʻelemakule (neurodegenerative delay). Ma kēia ʻano hana, ua paipai ʻia mākou e ʻai i nā meaʻai mea kanu he nui e like me ka hiki, ʻo ia hoʻi, nā mea kanu, nā huaʻai, nā legumes, nā palaoa, a me nā nati. Ua ʻōlelo ʻia hoʻi mākou e kaupalena i nā meaʻai kiʻekiʻe i nā momona holoholona (nā momona saturated) a me nā meaʻai me ke kō i hoʻohui ʻia e like me ka hiki. He ʻai maʻalahi loa kēia. ʻAʻole pono ʻoe e helu i nā calorie no nā mea āpau. Ua lawa ka ʻike ʻana i ka mea maikaʻi a me ka mea e pono e kaupalena ʻia.
E noʻonoʻo e like me ka hoʻoikaika kino ʻana i kou lolo. E like me kā mākou hoʻoikaika kino ʻana e mālama i ke olakino o ko mākou kino, hiki iā mākou ke mālama i ke olakino o ko mākou lolo me kahi meaʻai olakino e like me kēia.
No laila, e nānā kākou i nā meaʻai e ʻai ai a me nā meaʻai e kaupalena ʻia.
ʻO ka ʻai MIND ka mea nui e ʻai i nā hui meaʻai he 10 aʻe a kaupalena i nā hui meaʻai he 5. E ʻike maopopo kākou i kēia ma kahi papa.
| 10 mau māhele e ʻai hou aku ai | 5 mau māhele e pono e kaupalena ʻia a hoʻōki ʻia paha |
|---|
| Nā lau ʻōmaʻomaʻo lau (e like me ka spinach, collard greens, kale) - ma ka liʻiliʻi he 6 mau lawelawe i kēlā me kēia pule. | Pata a me ka margarine - emi ma mua o hoʻokahi punetune i kēlā me kēia lā. (E hoʻohana i ka ʻaila ʻoliva ma kahi o ia mea) |
| ʻO nā mea kanu ʻē aʻe a pau - ma ka liʻiliʻi he hoʻokahi lawelawe i kēlā me kēia lā. | Kīhi - ʻoi aku ka liʻiliʻi ma mua o hoʻokahi manawa i ka pule. |
| ʻO nā hua (e like me nā ʻōpena, nā blueberries) - ma ka liʻiliʻi he 2 mau lawelawe i kēlā me kēia pule. | ʻAi ʻulaʻula (pipi, puaʻa, ʻiʻo kao) - emi ma mua o 3 mau lawelawe i kēlā me kēia pule. |
| Nā nati (pīni, cashews, ʻalemona) - ma ka liʻiliʻi he 5 mau lawelawe i kēlā me kēia pule. | Nā Meaʻai Palai - Ma lalo o hoʻokahi manawa i ka pule (ʻoi aku ka meaʻai wikiwiki) |
| ʻAila ʻOliva - E hoʻohana ma ke ʻano he ʻaila kuke nui. | Nā Mea ʻOno a me nā Mea ʻAi Paʻakai - Ma lalo o 4 mau lawelawe ʻana i kēlā me kēia pule. |
| ʻO ka palaoa holoʻokoʻa (laiki ʻeleʻele, oats, millet) - ma ka liʻiliʻi he 3 mau lawelawe i ka lā. | |
| Iʻa (ʻoi aku ka iʻa ʻaila e like me ka salmon, mackerel, a me ka herring) - ma ka liʻiliʻi hoʻokahi i ka pule. | |
| Nā legumes e like me nā pīni, chickpeas, lentils - ma ka liʻiliʻi he 4 mau lawelawe i kēlā me kēia pule. | |
| Moa/Manu - ma ka liʻiliʻi he 2 ʻāpana i kēlā me kēia pule. | |
| Waina - hoʻokahi kīʻaha i kēlā me kēia lā (koho, hiki iā ʻoe ke hōʻalo i kēia). | |
He aha nā pono maoli o ka MIND Diet?
ʻO nā meaʻai i ʻōlelo ʻia ma kēia papaʻai ua like ia me kahi waihona waiwai o nā meaʻai e pono ai no ka lolo. He waiwai lākou i ka fiber a loaʻa i loko he nui nā meaʻai e hoʻopilikia pololei i ke olakino o ka lolo. Eia kekahi laʻana:
Kōkua kēia mau meaʻai a pau i ka pale ʻana i nā hunaola lolo a hoʻomaikaʻi i ka hana o ka lolo. Ua hōʻike ʻia e ka noiʻi hiki i ka MIND Diet ke hoʻomaikaʻi i ke olakino o ka lolo a hoʻemi i ka pilikia o nā maʻi e pili ana i ka hoʻomanaʻo e hele mai me ka ʻelemakule, e like me
ka maʻi Alzheimer a me
ka dementia .
ʻO kaʻoiaʻiʻo, ua ʻōlelo kekahi mau noiʻi e hiki i ka hahai ʻana i kēia ʻai ke hoʻopaneʻe i ka ʻelemakule o kou lolo ma kahi o 7.5 mau makahiki ! E noʻonoʻo i ka nui o ia mea.
Ma kekahi noiʻi nui o kahi kokoke 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 i ka papaʻai me ke kaulike ʻana
he 35% ka emi ʻana o ka pilikia. Hōʻike wale kēlā i kona ikaika.
No laila, pono anei iaʻu e hahai i kēia MIND Diet pū kekahi?
Inā paha he maʻi Alzheimer a i ʻole nā pilikia hoʻomanaʻo ʻē aʻe kekahi o kou ʻohana, he ʻai olakino loa ka MIND Diet e hiki i kekahi ke hahai. He nui nā pono ʻaʻole wale no ka lolo, akā no ka puʻuwai a me ke olakino holoʻokoʻa o ke kino. He mea maʻalahi loa ia e hahai. No ka mea, ʻaʻole pono ʻoe e noʻonoʻo mau i ka nui o ka calorie o ka meaʻai āu e ʻai ai. ʻO kāu wale nō e hana ai, ʻo ia ke hoʻomaʻamaʻa i ke koho ʻana i nā meaʻai kūlohelohe i hana ʻole ʻia (nā meaʻai maikaʻi). ʻOiai i ka ʻai ʻana i waho, ʻaʻole paʻakikī ke koho i nā meaʻai e like me kēia mau loina. Akā e hoʻomanaʻo,
ma mua o ka hoʻomaka ʻana i kekahi ʻai hou, ʻoiai inā he mau maʻi ʻē aʻe kāu e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe, he mea naʻauao ke kamaʻilio me kāu kauka ʻohana a i ʻole ke kauka āu e mālama nei.Hiki iā ia ke haʻi iā ʻoe inā kūpono kēia no kou kūlana olakino a hāʻawi iā ʻoe i ke alakaʻi āu e pono ai.
Leka Lawe-Home
- He papaʻai kūikawā ka MIND Diet i hoʻolālā ʻia e pale i ke olakino o ka lolo a pale i nā pilikia hoʻomanaʻo e kū mai ana me ka ʻelemakule, ma mua o ka pohō kaumaha wale nō.
- Maanei, ʻo nā meaʻai mea kanu a me nā meaʻai olakino e like me nā lau ʻōmaʻomaʻo, nā hua, nā nati, nā palaoa holoʻokoʻa, nā iʻa, a me nā manu ka mea nui.
- He mea nui loa ia e kaupalena i ka ʻiʻo ʻulaʻula, ka pata, ka tīhi, nā meaʻai palai, a me nā mea ʻono i ka hiki.
- Ua hōʻike ʻia nā noiʻi hiki i kēia meaʻai ke hōʻemi nui i ka pilikia o ka hoʻomohala ʻana i ka maʻi Alzheimer.
- He mea nui e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i kekahi meaʻai hou, ʻoiai inā he mau maʻi ʻē aʻe kou.
ʻAi MIND, olakino o ka lolo, maʻi Alzheimer, hoʻomanaʻo, ʻai olakino, dementia, olakino o ka lolo
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