Diet MIND - rules, sample menus
MIND diets This way of eating, Which aims to Improve the Functioning of the brain and nervous system. Shows promising results in the prevention of Alzheimer's disease, Which Affects many elderly people. MIND diets Affects not only the mind but also in other areas of work prozdrowotnie. It is at the same time simple to use and does not require many sacrifices.
What is a diet MIND?
By using MIND diet can significantly reduce the risk of neurodegenerative brain diseases. By Increasing the share of dietary food products preferably affecting the brain, it is a measure for the prevention of Alzheimer's disease. Diet name suggests MIND That Affect the state of mind. MIND is the acronym for the "Mediterranean-DASH Intervention for Neurodegenerative Delay". The protocol uses a combination of diet MIND the DASH diet and the Mediterranean diet, Which are Considered among the healthiest in the prevention of cardiovascular disease and overall health Affect positively. Both diets were taken, what bridge Affects the condition of the brain and Introduced some modifications.
MIND is the author of the diet Martha Claire Morris - an epidemiologist at Rush University Medical Center in Chicago, that studies the impact of nutrients on the body. Her group has prepared a protocol for lowering diet the risk of neurodegenerative diseases, based on studies of the Mediterranean diet and the DASH and individual nutrients and Their Effect on the state of mind, Which tested on humans and animals. MIND the effectiveness of diet in the prevention of Alzheimer's disease was confirmed in a nearly 5-year study, but the author herself points out That the full picture of the impact of diet on the state of mind the need for further Top in-depth research.
Diet Principles MIND
MIND diet has been recognized by the U. S. News & World Report as one of the healthiest diets, yet the easiest to use. Compliance with the rules is easy, and even long-term use should not be difficult. The main advantage of the diet is the lack of sharp restrictions on the products used. MIND recommends That Certain groups of food and other limits but does not require absolute sacrificing them. The basis for diet products are rich in vitamin C, E and group B, antioxidants and unsaturated fatty acids, that is, the components Contributing positively to the brain. The main difference between MIND diet and the DASH and Mediterranean, Which constitute its prototype, is the need to green vegetables in large Quantities. The diet food MIND was divided into 15 categories, 10 of Which are advised to consume, and 5 should be limited.
Products recommended in the diet MIND
- green vegetables, dry as spinach, lettuce, broccoli - at least 6 servings a week, preferably 3 servings per day,
- Other vegetables - at least one serving per day,
- nuts - 5 servings a week,
- berries - at least 2 servings per week,
- pulses - at least 3 servings a week,
- grains - 3 or more servings per day.
- fish - especially oily fish of the sea - at least once a week,
- Poultry - 2 times a week,
- olive oil - as a basic fat for cooking food,
- wine - a glass a day.
Products that you 'should limit in your diet MIND
- red meat and dairy products - less than 4 servings per week,
- butter and margarine - less than a tablespoon a day,
- cheese - serving less than a week,
- cakes and sweets in any form - less than 5 servings per week.
- fried foods and fast food - serving less than a week.
MIND vegetables in the diet is best eaten raw, then Provide a greater amount of vitamins and antioxidants. In case of problems with the gastrointestinal tract can convert raw vegetables over cooked, but the beneficial effects of the diet will be seen later. Whole grains eaten three times a day are designed to provide your the B vitamins, Which are Responsible for the Functioning of the nervous system. 5 times a week should eat a handful of nuts or seeds CONTAIN That Which unsaturated fatty acids are the building blocks of cell membranes, a number of minerals and vitamin E - a powerful antioxidant. On the remaining days eat half a cup of pulses Which Provide proteins, vitamins of group B and fiber. Very important are oily sea fish - a source of omega-3 EPA and DHA, Which have a great impact on the nervous system, inhibit inflammatory processes and protective effect on the cardiovascular system. On the menu should Appear in at least one serving of fish per week. At least 2 times a week should eat berries, blueberries, raspberries and other berries, Which help get rid of toxins from the body and Affect the state of the brain cells. MIND protocol recommends a daily diet drink up glasses of wine, because research shows That a small amount of alcohol Affects the brain work better than its complete elimination. Olive oil as a source of monounsaturated fatty acids and antioxidants should be a primary fat used in cooking.
MIND how diet Affects health?
MIND diet was created as a feeding protocol in the prevention of Alzheimer's disease. This disease usually we Affects people over the age of 65, is the result of loss of nerve cells in the brain and leads to a gradual deterioration of memory, cognition, speech disorders and orientation. It has no effective treatment, and only in Poland suffers from Alzheimer's approx. 250,000 people. In the United States, is approx. 5 million people. MIND the effectiveness of diets in the area confirmed the investigation, Which lasted 4.5 years and you and conducted on 923 people from the area of Chicago in age from 59 to 98 years. During the 54-month follow-up That we found in people who carefully observe the Recommendations of the diet, the risk of Alzheimer's dropped by 54%. Interestingly, people who have only partially complied with the Recommendations, had a 35% lower risk. At the same time throughout the duration of follow-up the progress of the disease were found in only 144 of the nearly 1,000 respondents. The authors emphasize That this is only the beginning of work on the possibilities of the use of diet in Alzheimer's disease, but the results are promising.
A study and conducted by researchers at Chicago are not the only, Which show a beneficial effect of dietary components on MIND state of mind. Two large previous studies and conducted in the United States Showed That people who ate at least two servings of vegetables a day, it was found slower progression of cognitive failure. The effect of intensified further Top eating at least 6 servings of green vegetables a week. That animal studies show eating berries has a positive effect on memory, and population studies suggest eating That one meal of fish a week is Correlated with the prevention of Alzheimer's disease.
MIND diets can be used not only for neurodegenerative diseases. Check it out at all the people who work and live a long time under stress, the mental Exertion. The use of a diet rich in beneficial ingredients to the brain Improves memory and concentration and allows less acutely feel the effects of prolonged nervous tension. In addition, diet contains foods MIND That improve the work of the cardiovascular system, lowering blood cholesterol levels and prolonging the feeling of fullness after a meal, allowing you to eat less. Plenty of antioxidants from fruits and green vegetables helps the body defend against cancer, and also acts an anti-aging and Improves the condition of skin cells.
Is weight loss diet MIND?
MIND diet is not Addressed to the people on a diet, do not assume your daily calorie limit, but the authors stress That Maintaining a normal body weight, and daily moderate physical activity are very important for health. MIND can be on a diet to lose weight, because it reduces adverse brain is dry products as sweets, fried food, fast food and full fat dairy food, Which Contribute is also weight gain. In the case of a diet deficient in calories MIND will be effective weight loss and healthy and very bothersome even in a long time.
MIND diet - and sample menus
Breakfast: whole wheat bread with high quality chicken sausage and vegetables
Second breakfast: a handful of almonds
Lunch: buckwheat, grilled chicken breast, salad with cooked broccoli and carrots with a sauce based on olive oil
Tea tomatoes with mozzarella and arugula with olive oil
Dinner: salad from any vegetables with tuna and the addition of millet
Breakfast: whole wheat bread with mackerel paste, lettuce and pepper
Second breakfast: a bowl of blueberries, kefir
Lunch: wholemeal spaghetti with baked salmon and stewed spinach with olive oil
Afternoon snack: handful of walnuts
Dinner: salad of chickpeas with red onion, cucumber and dried tomatoes
Breakfast: oatmeal with pumpkin and sunflower seeds
Second breakfast: a few plums, natural yoghurt
Dinner: baked cod in tomato sauce with brown rice and green beans beans
Afternoon snack: handful of hazelnuts
Dinner: cream soup with green peas, broccoli and zucchini with olive oil clearing, a slice of wholemeal