I kum upat deuh deuh chuan hriatrengna hloh leh thil theihnghilh hi tlem i ngaihtuah em? A chang chuan kum upa lam thil pangngaiah kan ngai thin. Mahse, kan ei leh inte hian kan thluak hriselna a humhim thei tak zet a, kum upat ruala lo awm hriatrengna lama natna lo thlengte pawh a veng thei tih i hria em? Chu chu a dik a, vawiinah hian thluak hriselna atana ruahman bik ei leh in chungchang kan sawi dawn a ni.
MIND Diet hi eng nge ni?
A awlsam zawngin sawi ila, MIND Diet hi thluak tana tha tak a ni. ‘Mediterranean-DASH Intervention for Neurodegenerative Delay’ tihna a ni. Awle, heng thu lian tak takte hi hlau suh. A awmzia chu, "Mediterranean leh DASH diet inzawmkhawm, tar vanga thluak cell tihchhiatna tikhawtlai theitu ."
Hei hi ei leh in dan lar tak tak leh hrisel tak pahnih inzawmkhawm a ni.
1. Mediterranean tuipui lama ei leh in
2. DASH diet (thisen sang control nana puitu dietary approach ) .
MIND Diet hi heng diet pahniha awm ei tur chi hrang hrang inzawmkhawm a ni a, thluak tan a hlawkthlak hle . A tum ber chu thluak hnathawh that leh tar chakna nena lo awm Alzheimer 's natna ang chi natna khirh tak tak laka thluak venhim a ni.
Engtin nge he diet hian hna a thawh?
MIND Diet hian thing leh mau atanga siam chaw tam thei ang ber ei turin min fuih a, chu chu thlai, thei leh buh chi hrang hrang ei tur tihna a ni . Mahse, ei tur minimally processed , an pianphung tichhe lovin ei a pawimawh.
Tin, rannung thau (a bik takin saturated fat) .Saturated fats tamna leh added sugars tamna ei tur tihtlem a rawt bawk. Diet plan tam tak ang lo takin, taksa rihna tihtlem ai chuan thluak hriselna lam a ngaihtuah zawk a ni .
Hetiang method-ah hian ei tur chi hrang hrang 10 kan ei tur leh ei tur chi hrang hrang 5 kan tihtlem tur chungchang kan sawi ber a ni. Entirnan, nitin whole grains, thei leh thlai chi hrang hrang 3 ei tur a ni. Kar khatah vawi khat emaw vawi hnih emaw i einaah bean, vawk leh sangha i dah tel tur a ni. Nitin chawhmeh atan nut leh berry i ei thei bawk. Chaw siamna atana i hman tur oil atan olive oil thlang turin a ti bawk.
A pawimawh ber chu, sa leh bawnghnute ei hi i chawlhsan vek a ngai lo. Mahse i ei zat kha i tihtlem tur a ni. Kar khatah vawi li aia tlem ei a tha.
Eng ei tur nge kan ei tam zawk ang?
Hengte hi MIND Diet angin i ei leh inah i dah belh tur a ni. Thluak hriselna atana pawimawh nutrients an khat a ni.
| Chaw ei tur chi hrang hrang | A zat tur rawtna |
|---|---|
| Thlai hnah hring (e.g. spinach, kale, collard greens, lettuce) . | Ni khatah chaw vawi khat tal ei tur a ni |
| Thlai dang zawng zawng | Ni khatah chaw 2 emaw a aia tam emaw ei tur a ni |
| Berry (e.g. strawberry, blueberry) te chu a hring vek a ni. | Kar khatah chaw 2 emaw a aia tam emaw ei tur |
| Nuts a ni(e.g. cashew, almond, buhfai) . | Kar khatah chaw 5 emaw a aia tam emaw ei tur |
| Olive Oil hmanga siam a ni | Nitin oil chi khat ber atan |
| Whole Grains (e.g. buhfai hring, oats, millet, barley) te chu a hring vek a ni. | Ni khatah chaw 3 emaw a aia tam emaw ei tur a ni |
| Nga leh tuifinriat thil (a bik takin sangha hriak nei salmon, mackerel, sardines, leh herring te) . | Kar khatah vawi khat emaw a aia tam emaw |
| Bean (e.g. chickpeas, peas, lentils, green beans) te hi a tha hle a ni. | Kar khatah chaw 4 emaw a aia tam emaw ei tur |
| Vawk vulh | Kar khatah chaw 2 emaw a aia tam emaw ei tur |
| Uain | Ni khatah wine glass khat (mahse hei hi a pawimawh lo va, skip theih a ni) |
Eng ei tur nge kan tihkhawtlai emaw, kan chawlhsan emaw tur?
Heng eitur te hi a theih ang anga tihtlem hi i thluak hriselna atan a tha hle.
| Chaw ei tur tihtlem tur |
|---|
| Butter leh margarine te a awm bawk(Kar khatah tablespoon khat aia tlem lo) |
| Cheese (kar khatah vawi khat aia tlem lo) . |
| Red Meat (e.g. bawngsa, vawk sa, kêl sa – kar khatah vawi 4 aia tlem lo) . |
| Fried foods (a bik takin fast food – kar khatah vawi khat aia tlem lo) . |
| Pastries leh sweets (sugary cake, biscuit, donuts, etc. – kar khatah vawi 5 aia tlem lo) |
Hei hian eng hlawkna nge a neih?
MIND Diet-in a rawt ei tur te hi fiber tamna leh thluak hriselna atana pawimawh nutrient tam tak a ni. Chung zinga ṭhenkhat chu:
- Vitamin E a awm a
- Folate a ni
- Omega-3 thau acids a awm bawk
- Carotenoids a awm bawk
- Flavonoids a awm bawk
Research atanga a lan dan chuan MIND Diet zawm hian thluak hriselna a ti tha a, Alzheimer’s disease , dementia, leh tar chakna nena lo awm hriatrengna nena inzawm harsatna dangte a tihziaawm thei bawk.
Dik tak chuan zirchianna thenkhatah chuan hetiang ei leh in hrisel zawm hian thluak tar chakna chu kum 7.5 velin a tikhawtlai thei tih an hmuchhuak!
Puitling kum upa lam 1,300-te zirchianna pakhatah chuan MIND Diet khauh taka zawmtute chuan Alzheimer natna vei theihna chance 53% zetin an hniam zawk a ni. Tin, ei leh in zawm tlem zawkte pawhin 35% in an risk a hniam zawk bawk.
He MIND Diet hi ka zawm ve tur em ni?
I chhungkuaa mi tu emaw chuan Alzheimer’s ang chi natna nei emaw nei lo emaw pawh nise, MIND Diet hi ei leh in hrisel tak, tu pawhin an thluak hriselna enkawl tura an zawm theih tur a ni.
Hei pawh hi zawm a awlsam hle. A chhan chu he thilah hian calorie chhiar emaw, ei tur khap emaw a ngai lo. Chaw hrisel, natural foods thlan thiam mai mai a ni. Foodie i nih pawhin heng principle ang hian ei tur thlan chu thil harsa a ni lo .
Mahse, hetiang special diet eng pawh i tan hmain i chhungkaw doctor nen inbia a, i hriselna dinhmun nena inmil em tih zawt hmasa phawt a tha ber. Damdawi dang i neih chuan he ei leh in hi i tihdanglam a ngai mai thei. Chuvangin damdawi lam thurawn hnuaia hetiang thil hi bul tan hi a him ber.
Take-Home Thuchah a ni
- MIND Diet hi ei leh in chi hnih, Mediterranean leh DASH te inzawmkhawm a ni a, a bik takin thluak hriselna atana ruahman a ni.
- Thlai atanga siam chaw (thlai, thei, thlai, rah) ei tam a, rannung thau leh thlum tamna ei tur tihtlem a tha.
- Research atanga a lan dan chuan he ei leh in hian natna chi hrang hrang Alzheimer’s leh dementia te hi nasa takin a ti tlem a ni.
- Hei hi nun hrisel tak, calorie chhiar tel lo leh hun rei tak zawm awlsam tak a ni.
- Diet thar eng pawh i tan hmain i doctor nen inbia a, i tan a tha em tih hriat chian a pawimawh hle.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh