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MIND Diet hi eng nge ni? Engtin nge a thawh?
A awlsam zawngin sawi ila, MIND tih hming hi ‘Mediterranean-DASH Intervention for Neurodegenerative Delay’ tih tawifelna a ni. A hming hi a buaithlak hlein a lang thei a, mahse a thawnthu erawh a awlsam hle. Hei hi diet plan a ni a, DASH diet, thisen sang control nana puitu , leh Mediterranean diet, thinlung tan a tha hle a, a bik takin thluak tan a tha hle bawk. He diet hian a tum ber chu taksa rihna tihtlem a ni lo va, kan thluak hrisel leh naupang taka kan awm theih nan a ni. Chu chu tar chakna nena lo awm thluak cell chhiatna (neurodegenerative delay) tihkhawtlai tihna a ni. Hetiang hmanruaah hian thing leh mau atanga siam chaw tam thei ang ber ei turin min fuih a, chu chu thlai, thei, legumes, grains, leh nuts te hi a ni. Tin, rannung thau tamna (saturated fats) ei tur leh sugar dah belh ei tur te pawh a theih ang anga tihtlem turin min hrilh bawk. Hei hi diet flexible tak a ni. Engkim atan calorie i chhiar a ngai lo. Thil tha leh tihkhawtlai tur hriat chu a tawk.I thluak exercise ang maiin ngaihtuah rawh. Kan taksa hriselna atana exercise kan tih ang hian hetiang ei leh in hrisel hmang hian kan thluak hi kan ti hrisel thei a ni.
Chuvangin eng ei tur nge ei tur tih leh eng ei tur nge tihkhawtlai tur tih i en ang u.
MIND Diet hian ei tur chi hrang hrang 10 aia tam ei tur leh ei tur chi hrang hrang 5 ei tur tihtlem a rawt ber a ni. Hei hi table pakhatah chiang takin i hmu ang u.| Category 10 ei tam tur a awm | Category 5 tihkhawtlai emaw tihtawp emaw tur a ni |
|---|---|
| Thlai hnah hring (spinach, collard greens, kale ang chi) - kar khatah vawi 6 tal ei tur a ni. | Butter leh margarine - ni khatah teaspoon khat aia tlem lo. (Olive oil hmang zawk rawh) |
| Thlai dang zawng zawng - ni khatah vawi khat tal ei tur. | Cheese - kar khatah vawi khat aia tlem lo. |
| Berries (strawberry, blueberries ang chi) - kar khatah vawi 2 tal ei tur a ni. | Sa sen (bawngsa, vawk sa, kêl sa) - kar khatah vawi 3 aia tlem lo. |
| Nuts (peanuts, cashews, almonds) - kar khatah vawi 5 tal ei tur a ni. | Fried Foods - Kar khatah vawi khat aia tlem lo (a bik takin fast food) . |
| Olive Oil - I chaw siamna atana hman ber atan hmang ang che. | Sweets & Pastries - Kar khatah vawi 4 aia tlem lo. |
| Whole Grains (brown rice, oats, millet) - ni khatah vawi 3 tal ei tur a ni. | |
| Nga (a bik takin sangha hriak nei salmon, mackerel, leh herring te) - kar khatah vawi khat tal. | |
| Legumes, bean, chickpeas, lentils - kar khatah vawi 4 tal ei tur a ni. | |
| Chicken/Poultry - kar khatah vawi 2 tal ei tur a ni. | |
| Wine - ni khatah glass khat (optional, hei hi i skip thei). |
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Check Availability →MIND Diet hian eng hlawkna tak tak nge a neih?
He diet-a ei tur rawt te hi thluak tana pawimawh tak tak nutrients ro hlu tak ang mai a ni. Fiber an pai tam hle a, thluak hriselna tichhe thei tur nutrient engemaw zat an nei bawk. Entir nan:- Vitamin E a awm a
- Folate a ni
- Omega - thau acid 3 a awm
- Carotenoids a awm bawk
- Flavonoids a awm bawk
Dik tak chuan zirchianna thenkhatah chuan he ei leh in hi zawm dik tak hian i thluak tar chakna chu kum 7.5 velin a tikhawtlai thei niin an sawi ! Chu chu eng angin nge a lian tih han ngaihtuah teh.Puitling kum upa lam 1,300 vel zirchianna lian tak pakhatah chuan MIND Diet zawm hnai berte chu Alzheimer natna vei theihna chance 53% in an hniam zawk a ni. Tin, ei leh in a tlem zawk zawmtute pawhin 35% in an risk a hniam zawk bawk. Chu chuan a thiltihtheihna a lantir mai a ni.
Chuvangin, he MIND Diet hi ka zawm ve tur em ni?
I chhungkuaa mi tu emaw Alzheimer’s emaw, hriatrengna lama harsatna dang emaw nei emaw nei lo emaw pawh nise, MIND Diet hi ei leh in hrisel tak a ni a, tu pawhin an zawm thei a ni. Thluak tan chauh ni lovin, thinlung leh taksa hriselna zawng zawng tan pawh hlawkna tam tak a nei a ni. A zui a awl hle mai. A chhan chu i ei tur calorie awm zat ngaihtuah reng a ngai lo. I tih tur chu unprocessed, natural foods (wholesome foods) thlan thiam mai a ni. Pawn lama chaw ei lai pawhin heng thu bulte ang hian ei tur thlan chu chutiang chuan a harsa lo. Mahse, ei leh in thar eng pawh i tan hmain, a bik takin natna dang, zunthlum emaw, thisen sang emaw i neih chuan, i chhungte doctor emaw, i enkawl mek doctor emaw nen inbiakna neih a finthlak hle.Hei hi i hriselna dinhmun nena inmil em tih a hrilh thei che a, i mamawh kaihhruaina pawh a pe thei bawk che a ni.Take-Home Thuchah a ni
- MIND Diet hi thluak hriselna humhimna tur leh tar chakna tihtlem mai ni lovin, tar chakna avanga hriatrengna lama harsatna lo thleng tur venna atana siam a ni.
- Hetah hian thlai chi leh hrisel tak tak, thinghnah hring, berry, nut, whole grains, sangha, leh vawk te chu dah pawimawh ber a ni.
- Sa sen, butter, cheese, fried foods, leh sweets te a theih ang anga tihtlem a pawimawh hle.
- Research atanga a lan dan chuan he ei leh in hian Alzheimer natna vei theihna nasa takin a tihziaawm thei a ni.
- Ei leh in thar i tan hmain doctor rawn hmasak a pawimawh a, a bik takin damdawi lam harsatna dang i neih chuan.
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