Yu kin wɔri smɔl bɔt aw yu nɔ go ebul fɔ mɛmba tin ɛn fɔgɛt tin dɛn as yu de ol? Sɔntɛnde wi kin tink se na nɔmal tin fɔ ol. Bɔt yu no se di it dɛn we wi de it kin rili ɛp fɔ protɛkt wi bren wɛlbɔdi ɛn ivin fɔ mek wi nɔ gɛt sik dɛn we kin kam wit pɔsin we wi de mɛmba we wi de ol? Na so i bi, tide wi de tɔk bɔt it we dɛn mek spɛshal fɔ bren wɛlbɔdi.
Wetin na di MIND Dayt?
Fɔ tɔk am simpul wan, di MIND Diet na it we fayn fɔ yu bren. I tinap fɔ ‘Mɛditarenian-DASH Intɛrvɛnshɔn fɔ Nyurodijɛnɛraytiv Dilay’. Okay, no fred dis big wod. I jɔs min se, "Na wan kɔmbaynshɔn fɔ di Mɛditarenian ɛn DASH it dɛm we de ɛp fɔ delay fɔ pwɛl di bren sɛl dɛm bikɔs ɔf ol pipul dɛm ."
Dis na kɔmbaynshɔn fɔ tu rili pɔpul ɛn wɛlbɔdi it patɛns.
1. Di it we dɛn kin it na di Mɛditarenian
2. DASH diet (di it we dɛn kin it fɔ ɛp fɔ kɔntrol ay blɔd prɛshɔn ) .
Di MIND Dayt na wan kɔmbaynshɔn fɔ it grup dɛn we de insay dɛn tu it ya we rili bɛnifit di bren. Di men gol na fɔ mek di bren wok fayn ɛn protɛkt di bren frɔm siriɔs tin lɛk Alzaima sik we kin kam wit ol pipul dɛn.
Aw dis it de wok?
Di MIND Dayt de ɛnkɔrej wi fɔ it bɔku tin dɛn we dɛn mek wit plant, we min se vɛjitebul, frut, ɛn ɔl di tin dɛn we dɛn kin it . Bɔt i impɔtant fɔ it it dɛn we nɔ gɛt bɛtɛ prɔses , we nɔ go ambɔg dɛn natura.
Dɔn bak, animal fat (espɛshali sɛtyuret fat) .I advays bak fɔ lɛ yu nɔ it bɔku it dɛn we gɛt bɔku sɛtyuret fat ɛn ad shuga. I nɔ tan lɛk bɔku plan fɔ it, i de pe atɛnshɔn mɔ pan di bren wɛlbɔdi pas fɔ lɛf fɔ it bɔku bɔku it dɛn .
Insay dis we, wi kin tɔk mɔ bɔt 10 it grup dɛn we wi fɔ it ɛn 5 it grup dɛn we wi fɔ stɔp. Fɔ ɛgzampul, yu fɔ it 3 tɛm wit ɔl di tin dɛn we dɛn kin it, frut, ɛn vɛjitebul ɛvride. Yu fɔ ad bins, chukchuk, ɛn fish to yu it wan ɔ tu tɛm insay di wik. Yu kin it nɛt ɛn bɛri fɔ snek insay di de. I se bak fɔ pik ɔliv ɔyl as di ɔyl we yu de yuz fɔ kuk.
Di impɔtant tin na dat, yu nɔ nid fɔ stɔp fɔ it mit ɛn dairy kpatakpata. Bɔt yu fɔ stɔp di tin dɛn we yu de it. I fayn fɔ it dɛn pas 4 tɛm insay di wik.
Us it dɛn wi fɔ it mɔ?
Dis na di it dɛm we yu fɔ ad mɔ to yu it akɔdin to di MIND Diet. Dɛn pak wit tin dɛn we impɔtant fɔ mek yu bren gɛt wɛlbɔdi.
| Kategori fɔ it | Kwantiti we dɛn kin rɛkɔmɛnd |
|---|---|
| Grin lif vegjetabul (e.g. spinach, kale, kolad grin, lettuce) | At least wan it fo wan de |
| Ɔl di ɔda vɛjitebul dɛn | 2 ɔ mɔ it dɛn insay wan de |
| Bεri (e.g. strawberry, bluberi) . | 2 it dɛn insay wan wik ɔ mɔ |
| Nat dɛn(e.g. kash, amɔnd, pinat) | 5 it dɛn insay wan wik ɔ mɔ |
| Ɔliv Ɔyl | Daily as di men oil tayp |
| Whole Greins (e.g. brawn rays, ɔts, malet, bali) . | 3 ɔ mɔ it dɛn insay wan de |
| Fish ɛn sifud (espɛshali fish we gɛt ɔyl lɛk salmɔn, makrɛl, sadin, ɛn ɛring) | Wan tɛm insay di wik ɔ mɔ |
| Bins (e.g. chikip, pis, lentil, grɛn bins) . | 4 it dɛn insay wan wik ɔ mɔ |
| Pɔltri dɛn | 2 it dɛn insay wan wik ɔ mɔ |
| Wayn | Wan glas wayn wan de (bɔt dis nɔ impɔtant ɛn yu kin skip am) |
Us it dɛn wi fɔ stɔp ɔ stɔp fɔ it?
If yu ridyus dɛn it ya as yu ebul, i rili fayn fɔ yu bren wɛlbɔdi.
| Fɔd dɛn fɔ limit |
|---|
| Bɔta ɛn majarin(I nɔ pas wan tebul spɔnj fɔ wan wik) |
| Chiz (lɛs dan wan tɛm insay di wik) . |
| Rɛd Mit (e.g. bif, bɔd, got mit – less dan 4 servings pan wik) |
| Fried it (especially fast fud – less dan wan tɛm insay di wik) . |
| Pastri ɛn swit (kek we gɛt shuga, biskit, donut, ɛn ɔda tin dɛn – nɔ rich 5 savis insay di wik) |
Wetin na di bɛnifit dɛn we dis kin gɛt?
Di it dɛm we di MIND Dayt dɔn rɛkɔmɛnd gɛt bɔku fayv ɛn bɔku tin dɛm we impɔtant fɔ mek yu bren gɛt wɛlbɔdi. Sɔm pan dɛn na:
- Vitamin E we gɛt di sik
- Folate we dɛn kɔl
- Omega-3 fεt asid dεm
- Karotenoyd dɛn we dɛn kin yuz
- Flavonoid dɛn we dɛn kin yuz
Risach dɔn sho se fɔ fala di MIND Diet kin mek yu bren gɛt wɛlbɔdi ɛn i kin mek yu nɔ gɛt Alzheimer’s disease , dis maynia sik, ɛn ɔda prɔblɛm dɛn we kin kam wit yu mɛmori we kin kam wit ol pipul dɛn.
Infakt, sɔm stɔdi dɛn dɔn sho se if pɔsin it fayn it lɛk dis, dat kin mek di bren ol lɛk 7.5 ia so!
Insay wan stɔdi we dɛn du pan 1,300 ol pipul dɛn, di wan dɛn we bin de fala di MIND Dayt strikt wan bin gɛt 53% smɔl risk fɔ gɛt Alzaima sik. Ɛn ivin di wan dɛn we bin fala di it to smɔl smɔl bin gɛt 35% smɔl risk.
A fɔ fala dis MIND Diet bak?
Ilɛksɛf pɔsin na yu famili gɛt kɔndishɔn lɛk Alzaima ɔ nɔ gɛt am, di MIND Dayt na fayn, wɛlbɔdi it we ɛnibɔdi kin fala fɔ tek kia ɔf in bren wɛlbɔdi.
Dis na tin bak we rili izi fɔ fala. Bikɔs insay dis yu nɔ nid fɔ kɔnt di kalori ɔ stɔp fɔ it. Na jɔs fɔ yus fɔ pik it dɛn we gɛt wɛlbɔdi, we natin nɔ de fɔ it. Ivin if yu na pɔsin we lɛk fɔ it, i nɔ at fɔ pik it akɔdin to dɛn prinsipul dɛn ya .
Bɔt bifo yu bigin fɔ it ɛni spɛshal it lɛk dis, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ ɛn aks if i fayn fɔ yu wɛlbɔdi. If yu gɛt ɔda mɛrɛsin, yu go nid fɔ mek sɔm chenj dɛn to dis it. So, i go fayn fɔ mek yu bigin fɔ du sɔntin lɛk dis ɔnda dɔktɔ in advays.
Mɛsej we dɛn kin kɛr go na os
- Di MIND Dayt na wan kɔmbaynshɔn fɔ tu it patɛns, di Mɛditarenian ɛn DASH, we spɛshal fɔ di bren wɛlbɔdi.
- I fayn fɔ it mɔ it dɛn we gɛt plant (vɛjitebul, frut, gren, nɛt) ɛn nɔ it it dɛn we gɛt bɔku animal fat ɛn shuga.
- Risach dɔn sho se dis it kin ridyus di risk fɔ gɛt sik dɛn lɛk Alzaima ɛn dimɛnshɔn.
- Dis na wɛl bɔdi layf we nɔ de kɔnt di kalori ɛn i izi fɔ fala fɔ lɔng tɛm.
- Bifo yu bigin fɔ it ɛni nyu it, i impɔtant fɔ tɔk to yu dɔktɔ fɔ mek shɔ se i fayn fɔ yu.
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