حمية العقل: نظام غذائي مثالي لتعزيز قوة الذاكرة

The Fast Facts

• Mind diet is considered to be very good for the brain as well as to boost memory power.
• But at least people may have heard about the diet to keep the mind healthy or to boost memory power.
• So, it is always recommended to consume fish at least once a week.

Today, lots of people are trying to be fit physiologically. But least of the them pay attention towards their mental health or some effective diet which boost their memory power and mental health. 90 per cent of people think that they are mentally healthy, but they should also fit physiologically. Such people should understand that it is also necessary to be strong in physiologically. However, both of them complement to each other.

There are many diet to lose weight, which begins to show effect in some time like,

• Keto Diet.
• Low Carb Diet.
• Carb Cycling.
• 5-bite diet.
• النظام الغذائي النباتي.
• Intermittent Fasting diet.

But at least people may have heard about the diet to keep the mind healthy or to boost memory power. Yes, there is a diet that can keep your mind healthy. So, today we will tell you about عقل diet, which can be beneficial for anyone.

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It based on scientific studies. Taking this helps the brain to function well. According to research, Alzheimer’s cases were found to be less than 35% to 53% in people who follow this diet. ⁽¹⁾

This diet also makes a direct connection between food and mind. Let us know about mind diet in detail.

What is Mind Diet?

Mind diet is considered to be very good for the brain as well as to boost memory power. This is the Nutritional Strategy, which prevents neurodegeneration.

The full name of MIND is “Mediterranean-DASH Diet Intervention for Neurodegenerative Delay”. This is a combination of Mediterranean and DASH diet. For example, both Mediterranean and DASH diet recommend fruit. Similarly this diet includes food groups that prevent memory loss by boosting brain function and reducing blood pressure.

How MIND Diet Works?

In this diet, unhealthy food are consumed with low intake and healing properties. Unhealthy food cause inflammation in the body. It damages cellular function, DNA and brain cells.

MIND diet, on the other hand, helps to reduce inflammation, making DNA structure, brain and improve cellular functions. Studies have shown that it reduces chronic diseases such as diabetic diabetes, cardiovascular disease and cancer and improves metabolism health. Dash diet, on the other hand, also reduces high blood pressure or ضغط دم مرتفع.

These two diet together inspire the brain for better function and also keeps you mentally active.

Food To Eat.

Like every diet, MIND diet also has some restrictions on food. You cannot eat everything in this diet. But there are some selected food according to a certain group.

توت.

MIND diet should eat nutrient-rich food like berries. So take 2 to 3 types of berries (strawberries, blueberries, blackberries and raspberries) per day.

خضروات.

Take at least 6 servings per week of leafy green vegetables such as spinach, Kale, Collard Greens, Swiss Chard, radish greens, Bok Choy and Lettuce.

زيت الزيتون.

Olive oil is an important part of the MIND diet. It have good dose of healthy fat and omega-3 polyunsaturated fatty acids.

جوز.

Nuts are the best snacks. They have healthy fats and are good sources of protein, fibre, vitamin E and minerals. So take 5 servings per week of almonds, pistachios, walnuts, macadamia and pine nuts.

السمك.

Fish like trout, salmon, mackerel, sardine, tuna, silver carp and hilsa are highly enrich with أحماض أوميغا 3 الدهنية. So, it is always recommended to consume fish at least once a week.

الحبوب الكاملة.

Consume at least 3 serving brown rice, quinoa, oats and whole grain bread per day.

Poultry.

Consume Steamed Chicken Breast and Ground Turkey at least 2 times a week. It is also good to use eggs. If you have high cholesterol problems, do not use fried chicken or egg yolk.

البقوليات.

Use 4 servings of Soybean, Lentils, Black Beans and Kidney Beans per week.

Wine.

Resveratrol present in red wine can help to protect the heart and reduce the risk of Alzheimer’s and Parkinson’s diseases. So, if possible, use half a glass of red wine.

Food To Avoid.

طعام مقلي.

Fries, Fried Chicken, Chicken Nuggets and other fast food products contain unhealthy fats. So avoid consuming them.

اللحوم الحمراء.

Reduce the intake of red meat. The high amount of saturated fat found in red meat is dangerous for the heart and mind.

High Salt and High Sugar Food.

Stay away from food like Potato Wafers, Burgers, Salted Nut, Canned Food, Frozen Meats, Sauces and Candies.

Butter and Margarine.

Do not consume more than 1 teaspoon of butter per day.

جبن.

Reduce paneer servings considerably per week.

A Sample of 7 Days MIND Diet Meal Plan.

Once you start to follow this pattern of food, you will not feel that you are following a diet. You can enjoy your lifestyle.

* ملاحظة.  Consult your doctor before you follow this diet. Follow this diet only after their recognition.

الأسئلة المتداولة. 

الخلاصة.

From the information above, you may have understood how this diet plan can make the mind more active as well as boost your memory power. Take advice from your doctor and follow this plan immediately to achieve an attractive memory power.

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