By the United StatesForbes Health》The “MIND Diet”, which was rated as one of the best diets in 2022, was developed by the Rosh University Medical Center in 2015.PublishA set of healthy eating methods specifically designed for “improving brain health”.At present, studies have confirmed that the “Med Diet” canDelay brain agingandReduce the risk of dementia, And another published in the international journal “The Journal of Gerontology”Point out, “Med Diet” can help improve the cognitive function of the brain. It is a healthy diet that can help protect the brain.
What is the “Med Diet”?
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According to foreign media《U.S.NEWS and World Report》According to the report, the English “MIND” of “Mide Diet” is the abbreviation of “Mediterranean-DASH Intervention for Neurodegenerative Delay”. “Med Diet” combines “Mediterranean diet」（Mediterranean Diet）與「Deshu Diet“” (DASH Diet), and can help alleviate degenerative brain diseases. Since “MIND” stands for mind in English, it is also called “mental diet”.
The “Mediterranean Diet” features more fresh fruits and vegetables, olive oil, and moderate intake of fermented dairy products and red wine; the “Deshu Diet” features a high intake of fruits, vegetables and dairy products.The “Med Diet” combines the advantages of the two dietary principles, combining the berries, nuts, etc. in the “Mediterranean Diet” and the “De Shu Diet”Foods that are good for the brainAs the main source of diet, it can achieve the effect of improving brain health.
How to implement the “Med Diet”?
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According to foreign media《Healthline》It is reported that people who implement the “Med Diet” should avoid five foods including red meat, butter, cheese, sweets and fried foods, and use the following ingredients as their main food sources:
- Dark vegetables (broccoli, spinach, etc.)
- Other vegetables (eg eggplant, carrots, peppers, etc.)
- Nuts (1 tablespoon at a time, eat at least 5 times a week)
- Berries (blueberries are better, eat at least 2 times a week)
- Beans (eat at least 3 times a week, mainly non-fried beans such as tofu, soybean sprouts, etc.)
- Whole grains (at least 3 servings per day, including oats, whole wheat bread, etc.)
- Chicken (eat at least 2 times a week)
- Fish (eat at least once a week)
- Olive oil (30c.c daily)
- A small glass of red wine per day (regarding 30c.c~40c.c, no more than 150 cc)
What are the scientific empirical benefits of the “Med Diet”?
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1. Improve brain cognitive function
According to a study published in the international journal “ScienceDaily”Point outCompared with people who follow the general diet, the subjects who follow the “Med Diet” have better performance in memory and clarity of thinking, not only the cognitive function degenerates slower, but the brain is younger than other people of the same age At the age of seven and a half, the “Med Diet” is a healthy diet that can help improve the cognitive function of the brain and slow down the aging of the brain.
2. Reduce the chance of developing Alzheimer’s disease
A study conducted by Roche University Medical CenterPoint out, The implementation of the “Med Diet” helps to reduce the chance of developing Alzheimer’s disease. The study showed that among 923 elderly subjects, compared with the general diet, those who practiced the “Med Diet” every day had a substantially 53% lower chance of developing Alzheimer’s disease. What’s interesting is that even if you can’t completely follow the “Med Diet” eating method, as long as you follow the “Med Diet” dietary principles for 1/2 to 3/4 of your life, you can reduce the incidence of Aziz by 35%. Probability of Hymer’s disease.
3. Help antioxidant and reduce inflammation symptoms
Because the “Med Diet” and the “Mediterranean Diet” use vegetables and fruits, chicken, and fish that contain a lot of fiber as the main food sources, instead of red meat, processed foods and other foods that are more likely to cause inflammation, and berries , Dark vegetables have moreAnti-inflammatoryTherefore, long-term implementation of the “Mide Diet” can also help reduce free radicals in the body and reduce inflammation.
4. May help reduce weight
Although there is no scientific research confirming that the “Med Diet” can help reduce weight, nutritionist Melina JampolisPoint out, Follow the combined“Mediterranean diet”and“Deshu Diet”The “Maide Diet” of the United States can have the same benefits as the first two diets. Therefore, it is speculated that the long-term implementation of the “Maide Diet” that uses fresh fruits and vegetables, lean meat and other fine ingredients as the main food source can also reduce weight. the benefits of.
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