Mediterranean ne MIND Aduane ne Dementia: Nea Nhwehwɛmu Ka

Wobetumi asɛm sɛ “aduane a ɛboa adwene” betumi akɔ Alzheimer’s so. Nea ɛte nokorɛ no yɛ kakra. Aduane mfaso bi ka ho asiane a ɛba fam wɔ nhwehwɛmu a wɔdi so hwɛ nnipa bere tenten so, nanso sɔhwɛ a ɛboa paa a wɔayɛ kɔsi seesei nhyɛɛ ase pefee. Saa krataa yi kyerɛkyerɛ saa nneɛma mmienu yi, na ɛkyerɛkyerɛ nea ɛhia kɛse paa ma onipa a ɔwɔ dementia dada: sɛ ɔdi na ɔnom nsu a ɛfata, ne sɛ ɔpɛ aduane no.

Eyi yɛ amanneɛ a ɛboa nkyerɛkyerɛ nko, na ɛnyɛ ayaresa afotuo. Kasa wɔ ɔdokota anaa registered dietitian ho ansa na wosesa aduane wo ho anaa wo a wobɔ wo ho ban. Hwɛ yɛn medical disclaimer.

Mediterranean ne MIND aduane yɛ dɛn?

National Institute on Aging (NIA) kyerɛkyerɛ saa nneɛma yi (NIA on diet and Alzheimer’s):

• Mediterranean aduane: nnuam pii, aba, mfuw, nkɔkɔɔ, nam ne ngo a wɔsɔ bo di kan, ne nkyene, nanso anantwi a ɛwɔ mogya kɛse, nnuam ne nsuo mu nneɛma a wɔde sɛe nam tɔ ne wɔn kakra.
• MIND aduane (Mediterranean–DASH Intervention for Neurodegenerative Delay): Mediterranean aduane ne DASH aduane a ɛboa mogya kɔkɔ ka ho. Ɛwɔ nhwiren aba, titiw wɔ ahahan ne ahiniwa; warowee; aba a ano ne ɛfiri a ɛyɛ nwoma kɔkɔɔ; nkɔkɔɔ; ɔpɛɛ; nam a wɔdi mprɛnsa ɔsram biara; ne ngo a wɔsɔ bo di kan. Ɛma anantwi a ɛwɔ mogya kɛse, nnuam, nnuane, ngo, ɔpɛɛ, nneɛma a wɔtoto so anaa wɔayɛ ntɛm ase kakra.

Aduane yi tew asiane a ɛba dementia mu ase anaa?

Adanse no yɛ mmerɛ. NIA ka sɛ nhwehwɛmu bi, nanso ɛnyɛ nyinaa, a wɔdi so hwɛ nnipa bere tenten so kyerɛ sɛ Mediterranean ne MIND aduane ka dementia ho asiane ase sen aduane a ɛwɔ anantwi a ɛwɔ mogya kɛse, nnuane a ɛwɔ ngo mu ne nnuam pii.

Nhwehwɛmu a wɔyɛe wɔ 2024 Lancet Commission hwehwɛɛ nhwehwɛmu no mu yiye (Lancet Commission):

• Nhwehwɛmu bi a wɔyɛe wɔ nnipa a wɔdi so hwɛ kyerɛe sɛ aduane a ɛyɛ yiye kɔ so ka dementia ho asiane ase bɛyɛ ebesɛ 20%.
• Nhwehwɛmu kɛse bi a wɔyɛe wɔ mfirinyɛ abiɛsa so kyerɛe sɛ sɛ onipa di MIND aduane so yiye a, asiane no ase kakra.
• Nanso Swedish nhwehwɛmu bi a ɛdii nnipa 28,025 a wɔwɔ wɔn mfe mu so mfe ebesɛ 20 kyerɛe sɛ aduane a wɔkyerɛ sɛ ɛyɛ, anaa Mediterranean-te aduane, nni ho mfaso wɔ asiane ase.

Nhwehwɛmu a wɔdi so hwɛ nnipa nnim ase nkyerɛ sɛ nneɛma kyerɛ ne nkɔsoɔ. Nnipa a wɔdi aduane yi di so no, ebia wɔn nkyɛn nso yɛ adwuma, te sɛ sika, adesua, adwuma a wɔyɛ, ne ɔkwan a wɔfa so nya ayaresa so. Commission no kaa sɛ adanse nni ho sɛ aduane a ɛyɛ yiye de ka dementia ho asiane ase kɛse, nanso aba ne nhwiren pii ne nneɛma a ɛnyɛ nnipa aduane a ɛnam ase ka nnipa pii yare ho, na ɛkyerɛ sɛ ɛboa asiane a ɛte sɛ kɔkɔɔ kɔ mu, mogya kɔkɔ ne shuga yare ho. Commission no antwe aduane nso ne 14 risk factors no mu.

Dɛn na 2023 MIND aduane sɔhwɛ kyerɛɛ?

Sɔhwɛ a ɛyɛ den sen biara a wɔayɛ kɔsi seesei ne randomized trial a wɔbɔɔ New England Journal of Medicine wɔ 2023 (MIND diet trial):

• Hwan: nnipa 604 a wɔn mfe ye 65 anaa ɛboro saa wɔ Chicago ne Boston mpɔtam so, a adwene nsɛnnennen nni ho, a wɔn abusua mu obi bi wɔ dementia, a wɔn nsuo ayɛ kɛse, ne a wɔn aduane nni mfaso ansa na wɔafi ase.
• Nea wɔyɛe: mfe abiɛsa, fã biako di MIND aduane so, na fã foforo di wɔn aduane a wɔde di so no so. Wɔsrɛɛ nnipa nyinaa sɛ wɔntew nkɔm kalori 250 gyinaa da biara, na registered dietitians boaa wɔn bere nyinaa.
• Nea efii mu ba: adwene nsɔhwɛ mu nsɛm yɛɛ kakra wɔ nnipa baanu nyinaa mu. Ntam nsɛm a ɛwɔ fã abien no ntam nyɛ kɛse, na statistically no nso, ɛnyɛ nea ɛda adi pefee. Ntɔmboa mfonini nso kyerɛɛ sɛ nsakra a ɛsesa ɛyɛɛ bi wɔ fã abien no mu.
• Ahoɔden: fã abien no nyinaa tuu kilogram 5 (ebesɛ pound 11).

Dɛn nti na sɔhwɛ no anhu nsakra biara?

Nhwehwɛfo no kyerɛɛ nsɛnkyerɛnne bi. Fã a wɔnnye MIND aduane no nso ebia yɛɛ wɔn aduane yiye, ɛfiri sɛ wɔn nso tuu ahoɔden a ɛyɛ pɛn. Sɔhwɛ a wɔsan yɛ bere biara nso betumi ama nsakra a ɛba mu yɛ yiye, esiane sɛ nnipa kɔ so tumi ɛ nsɔhwɛ no. Mfe abiɛsa nso ebia ɛyɛ kakra ma nsakra kɛse. Nnipa a wɔyɛe sɔhwɛ no ho no adesua pii na wɔn mpɔtam yɛ Europe, enti nea wɔhunuu ɛnsɔ ma obiara.

Enti, nea yɛbɛka ankasa ne sɛ MIND aduane anyɛ fã a wɔde kalori kɔɔ fam so yiye no yiye wɔ mfe abiɛsa mu. Eyi nkyerɛ sɛ aduane a ɛyɛ yiye nyɛ ade biara. Nea ɛkyerɛ ne sɛ obiara nsuro sɛ aduane bi betumi ama dementia amfi.

Dɛn ne nneɛma anaa supplement a wɔde sɔɔ hwɛ?

NIA ka sɛ adanse nni ho sɛ aduane bi di anaa wɔmmɔ bi nni ho ara ka Alzheimer’s anaa bere a onipa bɛyɛ kɛse ho adwene nsɛnnennen ho asiane ase. Wɔasua aduane te sɛ blueberries, nhwiren nnuane ne turmeric, nanso adanse nni ho. NIA nso ka sɛ vitamin anaa supplement biara nni ho adanse sɛ ɛbɛboa ma Alzheimer’s amfi, na wɔmfa wɔn nni saa adwuma yi so. NIA kɔ so kyerɛɛ sɛ nnuane a wɔnnyinyɛ ho adanse a wɔtɔn sɛ ɛbɛboa ma Alzheimer’s amfi betumi ayɛ basaa, ahonyadeɛ a wɔnnya so, anaa nnepa, na ɛbetumi asɔ ayaayaresa a wɔde ma no ho hwee, enti kasa wɔ ɔdokota ho ansa na wufa biara (NIA on preventing Alzheimer’s).

Ɛdeɛn na aduane betumi ayɛ yiye na ɛnyɛ den na ɛmfa ho anhyɛ wo nsɛm?

Ma nnipa pii a wɔn mfe ye kɛse no, ɛho hia sɛ aduane no ma ahoɔden, ɛyɛ nea wɔapɛ na ɛyɛ anigye, na ɛnyɛ sɛ wobɛdi ho nhyehyɛe kɛse:

• Yɛ aduane wo a wopɛ mu wɔ Mediterranean ɔkwan no mu: nnuam, aba, nkɔkɔɔ, nam ne ngo a wɔsɔ bo di kan.
• Kɔ so de nneɛma a wopɛ bɛyɛ anigye. Anigye ne ɔpɛ di aduane ho hia, titiriw sɛ onipa reyɛ kɛse.
• Di aduane ne afoforo bom sɛ wubetumi. Aduane a wɔdi bom ma ɛyɛ anigye.
• Yɛ aduane bom. Nnuam hohoro anaa nkyɛ nkwan mu yɛ adwuma a wɔyɛ bom a ɛyɛ anigye; hwɛ household tasks. Abusua aduane a wɔpɛ nso betumi ama reminiscence afi ase.

Nnipa a wɔn mfe ye kɛse no nsɛ sɛ wɔtew kalori anaa wɔde ne nsuo bɔ ne ho kɔ fam kɔsi sɛ wɔkasa wɔ ɔdokota ho ansa. Nea wɔfa aduane anni nso ka nsɛnkyerɛnne foforo. Hwɛ yɛn fasting guide.

Dɛn na wobetumi aboa onipa a ɔwɔ dementia ama ɔadi yiye?

Ma nnipa a wɔwɔ dementia no, nea ɛyɛ hia kɛse ne sɛ wɔdi na wɔnom nsu ahyɛ ma. Alzheimer’s Association ka sɛ nnipa betumi amfa ase adi, wɔnkae sɛ wɔadi dedaw, anaa wɔbɛhyɛ wɔn ho den esiane nneɛma pii a wɔbɛpɛ mu, na nnuane a ɛnyɛ yiye betumi ama wɔn ahoɔyare nsakra mmɔ ne ahoɔden tu (Alzheimer’s Association on food and eating). Nnyinasosɛm yi fi Alzheimer’s Association, NIA ne Alzheimer’s Society:

1. Ma nneɛma a wɔbɛdi denam nsa so. Nneɛma a ɛyɛ nketewa a ɛyɛ mmerɛ sɛ wɔbɛkyere, te sɛ paanoo nkyene, nkɔkɔɔ nkyene, nam nkyene, nkɔkɔɔ bobe anaa nhwiren ketewa a wɔaduru, ma onipa no ankyere ne ho denam nsa so, a ɛmmfa nneɛma a wɔde di aduane anhyɛ.
2. Fa ne nkyerɛ ahinta so. Ahuhuru a ɛba ani mu betumi ama ɛyɛ den sɛ wubehu aduane fi abɔde so. Ahoma a ɛyɛ fitaa anaa abɔde a ɛyɛ fitaa wɔ ntamu anaa mpɛ a ɛyɛ fitaa a ɛyɛ mmerɛ sɛ wubehu nneɛma no ho nsɛm boa. Fa mpɛ abo ahoma anaa abɔde a ɛyɛ kɔɔ ahoma no.
3. Ma nneɛma baako anaa mmienu pɛ. Abɔde a ahyɛ ma betumi ama onipa no ahunahuna.
4. Ma aduane bere nhyɛ mu. Gyae TV no, ma ahoma no nyɛ den, na ma bere pii. NIA kyerɛ sɛ wɔnntɔ ntɛm na wɔnnnyɛ nnipa ahyɛ ntam.
5. Ma aduane nketewa a ɛtɔ so pii. NIA kyerɛ sɛ sɛ onipa no nni aduane pii a, aduane a ɛyɛ nketewa a ɛtɔ so pii ne nnuane a ɛwɔ ahoɔden ma wɔn yɛ mmerɛ (NIA tips for eating well).
6. Boa wɔn ma wɔnom nsu. Ma nsuo kakra anaa nsuo foforo a wɔde nom bere nyinaa, ne nneɛma a nsuo pii wɔ mu te sɛ aba, nsuo nketewa, ɛwɔ nsuo, ne smoothies. Sɛ onipa no mpɛ nsuo a, NIA kyerɛ sɛ sɔ nsuo a ɛyɛ ɔyaa, nsuo a wɔde nnuam asi, nsuo a wɔde nam ayɛ, nufɔ, anaa decaf kɔfe anaa tii.
7. Hwɛ ntɛm. Onipa no betumi ankae sɛ aduane anaa nsuo no yɛ hyew.
8. Sesa nneɛma a wɔde di aduane. Abɔde a ɛyɛ mmerɛ sɛ wobedi mu, sɛ abɔde a ɛyɛ nketewa de, a ɛyɛ kɛse ananmu, ne kɔp a ɛwɔ ankata betumi ama aduane no ayɛ mmerɛ. Mma nsusuw ho sɛ ɛnyɛ pɛpɛɛpɛ.
9. Ma aduane nyɛ mmerɛ sɛ wobetumi anofa na wɔamene. Twa aduane mu ma ɛyɛ nketewa anaa ma nneɛma a ɛyɛ nwoma. Sɛ onipa no wɔ nnumu anaa ɔkohu bere a ɔredi aduane a, ka kyerɛ wɔn ɔdokota.
10. Mma wɔn nni aduane denam ɔhaw so. NIA ka sɛ ɔpɛ a onipa wɔ aduane ho no kɔ fam daa daa wɔ Alzheimer’s a ɛrekɔ so no mu.

Nsɛnkyerɛnne a ɛsɛ sɛ wobɔ ɔdokota ho kɔka

Ɛnam ne nsakra, sɛ onipa mpɛ aduane, sɛ ɔyɛ ayaw, anaa ne ahoɔden bɔ ne ho kɔ fam no, ebia ɛda adi sɛ onipa no nni aduane nyinaa. Alzheimer’s Society ka sɛ nnuane a wɔn yɛ nnunu, ahonyadeɛ a wɔfa ne ho, nnompɛ mu ahyɛ, ne nnepa nsakra nso betumi ama ɔpɛ aduane atew (Alzheimer’s Society on appetite). NIA nso ka dehydration nsɛnkyerɛnne bi a ɛwɔ hɔ, te sɛ nkɔkɔ a ɛyɛ hyew, ntoatoa, abɔ a ɛrebɔ ntɛm, ne nea wohu nneɛma a ɛnyɛ nokorɛ (NIA on common medical problems).

Kasa wɔ ɔdokota ho

Ansa na wobɛsesa aduane wo ho anaa obiara ho kɛse, kasa wɔ ɔdokota anaa registered dietitian ho, titiriw sɛ wowɔ shuga yare, nsanom yare, nnompɛ mu ahyɛ, anaa sɛ wobɛtew ahoɔden bere tenten a atwam. Ma nnipa a wɔwɔ dementia no, bisa sɛ wɔsɛ sɛ wɔdi na wɔnom nsu bao sɛn da biara, ne sɛ dietitian anaa supplement betumi aboa anaa.

Fa ntɛm ka sɛ obi ayɛ basaa, anaa ne ho nsɛn mu kɔ fam, ne sɛ ne ho yɛ hyew anaa ɔtwe ho.