Wi ɔl kin fred smɔl fɔ lɛ wi nɔ ebul fɔ mɛmba tin dɛn ɛn fɔgɛt tin dɛn as wi de ol, nɔto so? Sɔntɛnde wi kin tink se, "O, a go gɛt Alzaima?" Bɔt yu no se di it dɛn we wi de it kin kɔntrol aw wi bren de ol ɛn protɛkt wi frɔm dɛn kayn sik dɛn de? Tide, wi go tɔk bɔt wan supamakit we spɛshal fɔ bren wɛlbɔdi ɛn we dɛn dɔn pruv bay risach. Dɛn kɔl am di MIND Diet.
Wetin na di MIND Dayt? Aw i kin wok?
Fɔ tɔk am simpul wan, di nem MIND na abbrevieshɔn fɔ ‘Mɛditarenian-DASH Intɛrvɛnshɔn fɔ Nyurodijɛnɛraytiv Dilay’. Pan ɔl we di nem kin tan lɛk se i kɔmplikt, di stori rili simpul. Dis na it plan we de kam togɛda di bɛst pan ɔl tu di DASH it, we de ɛp fɔ kɔntrol ay
blɔd prɛshɔn , ɛn di Mɛditarenian it, we rili fayn fɔ di at, ɛn we fayn mɔ fɔ di bren. Di men gol fɔ dis it
nɔto fɔ lɛf fɔ it bɔku bɔku it, bɔt fɔ mek wi bren gɛt wɛlbɔdi ɛn yɔŋ. dat min se fכ delay di damej pan di bren sεl dεm we de apin wit ol pipul dεm (nyurodijεnεraytiv dilay). Insay dis we, dɛn kin ɛnkɔrej wi fɔ it bɔku tin dɛn we dɛn mek wit plant, dat na, vɛjitebul, frut, ligɛm, grens, ɛn nɛt. Dɛn kin tɛl wi bak fɔ stɔp di it dɛn we gɛt bɔku animal fat (saturated fats) ɛn it dɛn we gɛt ad shuga as mɔ as wi ebul. Dis na it we kin rili chenj. Yu nɔ nid fɔ kɔnt di kalori fɔ ɔltin. I go du fɔ no wetin gud ɛn wetin fɔ stɔp.
Tink bɔt am lɛk we yu de ɛksesaiz yu bren. Jɔs lɛk aw wi kin du ɛksɛsayz fɔ mek wi bɔdi gɛt wɛlbɔdi, na so wi kin mek wi bren gɛt wɛlbɔdi wit wɛlbɔdi it lɛk dis.
So lɛ wi si us it dɛn fɔ it ɛn us it dɛn fɔ stɔp.
Di MIND Dayt men wan advays fɔ it mɔ pan 10 it grup dɛn ɛn fɔ stɔp 5 it grup dɛn. Lɛ wi si dis klia wan na wan tebul.
| 10 kategori fɔ it mɔ pan | 5 kategori dɛm we dɛn fɔ stɔp ɔ stɔp |
|---|
| Grin lif vεgεtebul (lεk spinach, kolad grεn, kel) - at le 6 savis pan wik. | Bɔta ɛn majarin - less dan wan ti spɔnj fɔ wan de. (Yuz ɔliv ɔyl insted) |
| Ɔl di ɔda vɛjitebul dɛn - at le wan savis fɔ wan de. | Chiz - less dan wan taim fo wik. |
| Bεri (lεk strawberry, bluberi) - at le 2 savis insay wan wik. | Rɛd mit (bif, bɔd, got mit) - less dan 3 servings pan wik. |
| Nat (pinat, kash, amɔnd) - at le 5 savis fɔ wan wik. | Fried Foods - Nɔ rich wan tɛm insay di wik (especially fast food) . |
| Ɔliv Ɔyl - Yuz am as yu men ɔyl fɔ kuk. | Swit & Pastri - Les dan 4 savis fɔ wan wik. |
| Whole Grains (brawn rays, oats, mallet) - at le 3 savis wan de. | |
| Fish (especially fish we gɛt ɔyl lɛk salmon, makrɛl, ɛn ɛring) - at le wan tɛm insay di wik. | |
| Ligim lεk bins, chikip, lεntil - at le 4 savis pan wik. | |
| Chicken/Poultry - at least 2 savis fɔ wan wik. | |
| Wayn - wan glas pan de (opshɔnal, yu kin skip dis). | |
Wetin na di rial bɛnifit dɛn we di MIND Diet gɛt?
Di it dεm we dεn rεkomεnd fכ dis it tan lεk wan jεtכr fכ nyutriεnt dεm we implεnt fכ di bren. Dɛn gɛt bɔku fayv ɛn dɛn gɛt bɔku tin dɛn we de afɛkt di bren wɛlbɔdi dairekt wan. Fɔ ɛgzampul:
Ɔl dɛn tin ya kin ɛp fɔ protɛkt di bren sɛl dɛn ɛn mek di bren wok fayn fayn wan. Risach dɔn sho se di MIND Dayt kin mek yu bren gɛt wɛlbɔdi ɛn i kin mek yu nɔ gɛt bɔku sik dɛn we kin kam wit yu mɛmori, lɛk
Alzaima ɛn
dis maynia sik .
Infakt, sɔm stɔdi dɛn se if yu it dis it ɛksaktɔli , dat kin mek yu bren ol lɛk 7.5 ia so ! Imajin aw dat na big big tin.
Insay wan big stɔdi we dɛn du pan lɛk 1,300 ol pipul dɛn, di wan dɛn we bin de fala di MIND Dayt mɔs
bin gɛt 53% smɔl risk fɔ gɛt Alzaima sik. Ɛn ivin di wan dɛn we bin fala di it we dɛn bin de it mɔ mɔdaret
bin gɛt 35% smɔl risk. Dat jɔs de go fɔ sho aw i gɛt pawa.
So, a fɔ fala dis MIND Diet bak?
Ilɛksɛf pɔsin na yu famili gɛt Alzaima ɔ ɔda prɔblɛm wit mɛmori ɔ nɔ gɛt am, di MIND Dayt na it we rili gɛt wɛlbɔdi ɛn ɛnibɔdi kin fala. I gɛt bɔku bɛnifit nɔto fɔ di bren nɔmɔ, bɔt i gɛt bak fɔ di at ɛn ɔl di wɛlbɔdi na di bɔdi. I rili izi fɔ fala. Na bikɔs yu nɔ nid fɔ tink ɔltɛm bɔt di kalori we de insay di it we yu de it. Ɔl wetin yu fɔ du na fɔ yus fɔ pik it dɛn we dɛn nɔ prosɛs, we na natura l it dɛn (fud dɛn we gɛt wɛlbɔdi). Ivin we yu de it na do, i nɔ kin at fɔ pik tin fɔ it akɔdin to dɛn prinsipul dɛn ya. Bɔt mɛmba
se bifo yu bigin fɔ it ɛni nyu it, mɔ if yu gɛt ɔda sik dɛn lɛk dayabitis ɔ ay blɔd prɛshɔn, i go fayn fɔ tɔk to yu fambul dɔktɔ ɔ di dɔktɔ we yu de trit.I kin tɛl yu if dis fayn fɔ yu wɛlbɔdi ɛn gi yu di gayd we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Di MIND Dayt na spɛshal it we dɛn mek fɔ protɛkt yu bren wɛlbɔdi ɛn fɔ mek yu nɔ gɛt prɔblɛm wit mɛmori we kin apin we yu de ol, pas fɔ jɔs lɔs yu wet.
- Na ya, dɛn kin put it dɛn we dɛn mek wit plant ɛn we gɛt wɛlbɔdi lɛk grɛn lif vɛjitebul, bɛri, nɛt, ɔl gren, fish, ɛn bɔd.
- I rili impɔtant fɔ lɛ yu nɔ it rɛd mit, bɔta, chiz, it dɛn we dɛn dɔn frɛsh, ɛn swit dɛn as yu ebul.
- Risach dɔn pruv se dis it kin rili ridyus di risk fɔ gɛt Alzaima sik.
- I rili impɔtant fɔ go to yu dɔktɔ bifo yu bigin fɔ it ɛni nyu it, mɔ if yu gɛt ɔda sik dɛn.
MIND Dayt, bren hεlth, Alzaima, mεmכri, hεlth it, dεmεnshכn, bren hεlth
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