{"id":74445,"date":"2023-06-15T10:06:56","date_gmt":"2023-06-15T08:06:56","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=74445"},"modified":"2023-06-15T10:06:33","modified_gmt":"2023-06-15T08:06:33","slug":"volledige-koslys-vir-die-alzheimer-mind-dieet","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/volledige-koslys-vir-die-alzheimer-mind-dieet\/","title":{"rendered":"Volledige koslys vir die Alzheimer MIND-dieet"},"content":{"rendered":"<p>Die Alzheimer MIND-dieet het die voorkoms van Alzheimersiekte met 53% verminder onder \u2019n groep van 923 mense <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4532650\" target=\"_blank\" rel=\"noopener noreferrer\">wat dit vir net meer as vier jaar gevolg het<\/a>.\u00a0En selfs meer verrassend: hul breinflinkheid het so verbeter dat hulle as 7.5 jaar jonger getoets het, teenoor hul ouderdom toe hulle begin het daarmee.<\/p>\n<p>Blykbaar is dit ook nooit te laat om met die Alzheimer MIND-dieet te begin nie, aangesien die deelnemers van 58 tot 98 jaar oud was.<\/p>\n<p><strong>Nota:\u00a0<\/strong>Die dieet kan nie waarborg dat jy nooit Alzheimersiekte sal kry nie. Dit verminder net jou kanse, in vergelyking met mense wat die normale Westerse leefwyse van baie kitskos, baie transvette, baie gebraaide kos en te min groente volg.<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe werk die Alzheimer MIND-dieet?<\/h4>\n<p>In beginsel kombineer die Alzheimer MIND-dieet die DASH-dieet en die Mediterreense dieet. Die Alzheimer MIND-dieet voeg egter tien kositems by, en sluit vyf uit. Uiteenlopende ondersoeke, in van muise tot mense, het elkeen van hierdie items aan breingesondheid gekoppel. Hulle word egter nie noodwendig in die DASH en Mediterreense di\u00ebte ingesluit of uitgesluit nie. Die Alzheimer MIND-dieet is dus \u2019n potensi\u00eble verbetering.<\/p>\n<p>Teorie is een saak, sukses daarmee \u2019n ander. Maar hierdie een werk, soos dr. Martha Clare Morris van die Rush University Medical Center in Chicago se ondersoek bevestig het.<\/p>\n<p>MIND is die afkorting vir <em><strong>M<\/strong>editerranean-Dash <strong>I<\/strong>ntervention for <strong>N<\/strong>euro-degenerative <strong>D<\/strong>elay<\/em>. Op die oomblik is dit die beste \u2013 eintlik enigste \u2013 benadering waardeur ons onsself teen Alzheimersiekte kan beskerm.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat moet jy eet as jy die Alzheimer MIND-dieet wil volg?<\/h4>\n<p>Dit is baie maklik. Sorg net dat jy hierdie tien soorte kosse \u2013 en genoeg daarvan \u2013 by jou dieet insluit.<\/p>\n<ul>\n<li><strong>Drie of meer porsies graan per dag:\u00a0<\/strong>Dink aan ontbytpap (hawermout, <em>Lifegain<\/em>, <em>All Bran<\/em>, <em>Weet-Bix<\/em>); volgraanbrood, wilderys of volgraan pasta.<\/li>\n<li><strong>Een of meer porsies groen blaargroente per dag:<\/strong>\u00a0Die lys is lank: spinasie, babaspinasie, roketblare, botterslaai, gewone slaai, <em>chard<\/em>, <em>kale<\/em>, <em>water cress<\/em>, kool, blomkool, brusselse spruite, bok choi, andyvie, sigorei. Gebruik bykomend as kruie ook vars koljanderblare, basilie, vinkel, seldery en pietersielie.<\/li>\n<li><strong>Een of meer ander groente per dag:<\/strong>\u00a0Die maklikste is tamaties, wortels en enige soort pampoen soos skorsies, botterskorsies en murgpampoen.<\/li>\n<li><strong>Olyfolie:<\/strong>\u00a0Gebruik dit as jou basiese olie vir kosmaak.<\/li>\n<li><strong>Tot een eetlepel (12 ml) botter of margarien<\/strong> per dag.<\/li>\n<li><strong>Vyf of meer porsies neute per week:<\/strong>\u00a0Kry maar elke dag \u2019n handjievol neute. Tien amandels, okkerneute, pekans en so aan tel as \u2019n porsie.<\/li>\n<li><strong>Drie of meer porsies groenboontjies per week:<\/strong>\u00a0Dit kom neer op groenbone elke tweede dag &#8230; en die een waarvan ons sekerlik te min inkry.<\/li>\n<li><strong>Twee of meer porsies bessies per week:<\/strong>\u00a0Dink aan aarbeie, brame en bloubessies.<\/li>\n<li><strong>Een of meer porsies vis per week:<\/strong>\u00a0Enige vis tel maar vet vis soos makriel, sardiens en snoek is beter.<\/li>\n<li><strong>Twee of meer porsies hoender per week: <\/strong>Meer hoender en minder rooivleis &#8230;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Watter kosse moet jy beperk?<\/h4>\n<p>Die Alzheimer MIND-dieet sluit items en kookmetodes uit met bewese nadele vir die brein. Maar daar is regtig min beperkings &#8211; net hierdie paar:<\/p>\n<ul>\n<li><strong>Vier of minder porsies rooi vleis per week:<\/strong>\u00a0Met ander woorde rooivleis elke tweede dag. Dit sluit biltong, vark, skaap, bees en volstruis in.<\/li>\n<li><strong>Een porsie of minder kaas per week:<\/strong>\u00a0Die Mediterreense dieet beperk gewoonlik nie kaas nie, maar die MIND\/Alzheimer-dieet wel.<\/li>\n<li><strong>Vyf of minder porsies soetgoed en koeldrank per week:<\/strong>\u00a0Dit is een van die grootste swakplekke in die Westerse dieet. Nogtans kan jy amper elke dag \u2019n snoepdingetjie geniet.<\/li>\n<li><strong>Een of minder porsies kitskos of kos in olie of botter gebraai per week:<\/strong>\u00a0Nog \u2019n algemene probleem in die Westerse dieet.<\/li>\n<li><strong>Een drankie of minder per dag:\u00a0<\/strong>Drank is opsioneel. Onthou dat jy nie kan &#8216;opspaar&#8217; en twee, drie naweeksdae kan drink nie.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Wat kan jy gebruik soos jy wil?<\/h4>\n<p>Gebruik hier jou goeie oordeel. Die Alzheimer MIND-dieet stel geen riglyne hieroor voor nie maar dit beteken ook nie dat jy abnormaal baie daarvan kan of moet gebruik nie.<\/p>\n<p>Jy kan dit selfs beperk, veral as jy gewig wil verloor.<\/p>\n<ul>\n<li><strong>Melkprodukte:\u00a0<\/strong>Jy kan melk, jogurt, maaskaas en room gebruik (kaas en botter word beperk.)<\/li>\n<li><strong>Styselgroente:<\/strong>\u00a0Daar is nie riglyne oor artappels, patats, mielies, rys en ander styselgroentes nie.<\/li>\n<li><strong>Vrugte:<\/strong>\u00a0Vrugte word nie beperk of aanbeveel nie.<\/li>\n<li><strong>Eiers: <\/strong>Daar is geen riglyne wat eiers beperk nie.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/laktose-intolerant-hoekom-kefir-vir-jou-sal-werk\/\" target=\"_blank\" rel=\"noopener noreferrer\">Laktose-intolerant? Hoekom kefir vir jou sal werk<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Die Alzheimer MIND-dieet kan jou kans op Alzheimersiekte met 53% verminder en jou brein tot 7,5 jaar jonger maak. Die kos wat aanbeveel word is verstommend lekker &#8230; met \u2019n glasie wyn per dag. Deur Salom\u00e9 Delport. Foto Pixabay<\/p>\n","protected":false},"author":19,"featured_media":138003,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,2950,667],"tags":[3286,4232,4888],"class_list":["post-74445","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-dieet","category-gesondheid","tag-demensie","tag-gesonde-kos","tag-alzheimer"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Volledige koslys vir die Alzheimer MIND-dieet | rooi rose<\/title>\n<meta name=\"description\" content=\"Die Alzheimer MIND dieet verklein jou kans op Alzheimersiekte met 53% en maak jou brein tot 7,5 jaar jonger. 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