Know how MIND diet is good for your brain health.- जानिए आपके मस्तिष्क के लिए कैसे फायदेमंद है माइंड डाइट। 

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उम्र के साथ संज्ञानात्मक गिरावट (Cognitive Dysfunction) को रोकने के लिए किसी भी तरह का प्रयास असरदार साबित नहीं होता है। वैसे ही कोई भी भोजन बढती हुई उम्र के साथ मस्तिष्क पर होने वाले दुष्प्रभावों को कम नहीं कर सकता है। यह सच है कि पोषक तत्वों से भरपूर भोजन मस्तिष्क का रोगों से बचाव कर सकते हैं। 


स्वस्थ आहार पैटर्न का पालन करने से ब्रेन स्वस्थ 

पोषण विशेषज्ञ इस बात पर जोर देते हैं कि ब्रेन को स्वस्थ रखने के लिए हम सभी के लिए सबसे महत्वपूर्ण है स्वस्थ आहार पैटर्न का पालन करना। इसके लिए हमारी डाइट में बहुत सारे फल, सब्जियां, फलियां और साबुत अनाज शामिल होने चाहिए। ये माइंड फ़ूड कहलाते (Mind Food for Brain) हैं, जो हमारे दिमाग को स्वस्थ रखने के लिए जरूरी हैं। माइंड फ़ूड के अनुसार, प्लांट बेस्ड प्रोडक्ट और मछली से मिले प्रोटीन और सैचुरेटेड फैट की बजाय हेल्दी फैट वाले तेल का चुनाव करें।

 क्या कहते हैं शोध

न्यूरो साइंटिस्ट फ़र्नांडो जी निल्ला ने ब्रेन और डाइट पर 5 वर्षों तक अनुसंधान किया। उन्होंने आहार संबंधी कारकों के बारे में बताया, जो मेंटल हेल्थ (Brain Food) को बनाए रखते हैं। उदाहरण के लिए ओमेगा-3 फैटी एसिड से भरपूर आहार मनुष्यों में संज्ञानात्मक प्रक्रियाओं (Cognitive Reaction) को मदद करते हैं। ये सिनैप्टिक फ़ंक्शन और प्लास्टिसिटी को बनाए रखने के लिए महत्वपूर्ण जीन को अपग्रेड करने में भी मदद करते हैं। दूसरी ओर सैचुरेटेड फैट (Saturated Fat) से भरपूर आहार मनुष्यों और जानवरों दोनों में न्यूरोलॉजिकल डिसफंक्शन के जोखिम को बढ़ाते हैं।


 हार्वर्ड युनिवर्सिटी के हेल्थ रिसर्च के अनुसार, माइंड यानी MIND 

Mediterranean-DASH Intervention for Neurodegenerative Delay से निकला है।

MIND आहार का उद्देश्य डिमेंशि या के प्रभाव को कम करना है। इससे मस्तिष्क के स्वास्थ्य में गिरावट कम हो सकती है, जो अक्सर उम्र बढ़ने के साथ होने लगती है। यह मेडिटेरेनियन डाइट (प्लांट बेस्ड डाइट जिसमें फल और सब्जियों को खाने पर जोर दिया जाता है) और हाइपरटेंशन को कम करने वाले आहार (DASH) का कॉम्बिनेशन है।

 यहां हैं ब्रेन को स्वस्थ रखने वाले यानी माइंड फ़ूड (Mind Food)

शोध से पता चलता है कि सबसे अच्छा मस्तिष्क भोजन वही है, जो आपके दिल और ब्लड वेसल्स की रक्षा करता है।

1 हरी पत्तेदार सब्जियां (Green Leafy Vegetable)

 पत्तेदार साग जैसे केल, पालक, ब्रोकली विटामिन के, ल्यूटिन, फोलेट और बीटा कैरोटीन जैसे पोषक तत्वों से भरपूर होते हैं। शोध से पता चलता है कि ये प्लांट बेस्ड फ़ूड मस्तिष्क के लिए हेल्दी होते हैं। ये धीमी संज्ञानात्मक गिरावट(Slow cognitive decline)  में मदद कर सकते हैं।

2 ओमेगा -3 फैटी एसिड वाली मछली (Omega 3 Fatty Acid Fish)

मछली ओमेगा -3 फैटी एसिड से भरपूर होती है। हेल्दी अनसैचुरेटेड फैट जिन्हें बीटा-एमिलॉइड के लो ब्लड लेवल से जोड़ा गया है। यह ऐसा प्रोटीन है, जो अल्जाइमर रोग वाले लोगों के दिमाग में हानिकारक क्लंप को बनने से रोकता है। 

सप्ताह में कम से कम दो बार मछली खाने की कोशिश करें। मछली की ऐसी किस्मों का चुनाव करें, जिनमें पारा कम हो। सैल्मन, कॉड, कैनड लाइट टूना और पोलैक। यदि आप मछली नहीं खाती हैं, तो  ओमेगा 3 के स्रोत जैसे- अलसी, एवोकाडो और अखरोट को चुन सकती हैं।

3 बेरी (Berries)

फ्लेवोनोइड्स, नेचुरल प्लांट पिगमेंट जो बेरी को उनका शानदार रंग देते हैं। स्टडी बताती है कि ये मेमोरी लॉस में सुधार करने में भी मदद करते हैं।

berry ke fayde
बेरी मेमोरी लॉस में सुधार करने में भी मदद करते हैं। चित्र ; शटरस्टॉक

हार्वर्ड यूनिवर्सिटी के एक अध्ययन के अनुसार, जिन महिलाओं ने हर हफ्ते स्ट्रॉबेरी और ब्लूबेरी की दो या दो से अधिक सर्विंग्स का सेवन किया, उनकी याददाश्त ढाई साल तक देरी से कमजोर हुई।

4 चाय और कॉफी(Tea and Coffee)

सुबह की कॉफी या चाय में मौजूद कैफीन केवल मूड बूस्ट ही नहीं करता, बल्कि ब्रेन को मजबूती प्रदान करने में मदद कर सकता है। द जर्नल ऑफ न्यूट्रिशन में प्रकाशित 2014 के एक अध्ययन में कैफीन लेने वाले प्रतिभागियों ने मानसिक कार्य के परीक्षणों में बेहतर स्कोर किया।

too much sleeping and productivity
सुबह की कॉफी या चाय में मौजूद कैफीन ब्रेन को मजबूती प्रदान करने में मदद कर सकता है। चित्र : शटरस्टॉक

अन्य शोधों के अनुसार, कैफीन नई यादों को मजबूत करने में भी मदद कर सकता है। जॉन्स हॉपकिन्स विश्वविद्यालय के जांचकर्ताओं ने पाया कि कैफीन लेने वाले प्रतिभागियों के समूह पिक्चर अधिक अच्छे ढंग से पहचानने में सक्षम थे।

5 अखरोट (Walnut)

प्रोटीन और हेल्दी फैट का उत्कृष्ट स्रोत है अखरोट।  अखरोट स्मृति में सुधार भी कर सकता है। अखरोट में ओमेगा -3 फैटी एसिड होता है जिसे अल्फा-लिनोलेनिक एसिड (ALA) कहा जाता है। एएलए और अन्य ओमेगा -3 फैटी एसिड से समृद्ध अखरोट ब्लड प्रेशर घटाता है। यह दिल और दिमाग दोनों के लिए अच्छा है।

यह भी पढ़ें :-कहने को स्वीट पोटैटो है, मगर कंट्रोल कर सकता है शुगर, जानिए कैसे करना है डाइट में शामिल 

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