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認知症予防研究所

毎日の献立に入れられる認知症予防に効果的な献立・レシピ

食事から認知症の予防をする
認知症の予防には、日々の生活習慣も関係があると言われています。認知症、アルツハイマー病は、まだ改善されていない部分も多いですが、毎日の食事は脳に様々な影響を与えるのでとても重要とされています。また、既に認知症が発症してしまった場合にも進行を遅らせる意味で、脳に良い食事をとる利点はあるといえるでしょう。
毎日の献立にも入れられる、認知症予防に効果的な食材やレシピについてお伝えしていきます。

認知症予防に効果がある食材
毎日の料理に使う食材を、認知症予防に効果がある物に変えてみましょう。メニューを変えるのは大変という方も、食材だけ知っておけば毎日とり入れるのもそんなに苦ではありません。

・魚
ご存知頭が良くなる食材として有名な「魚」。魚の持つDHAという成分が脳の働きを高めてくれます。油の多い魚ほどDHAは多いと言われているので、トロ、サーモン、サバ、ウナギなどは特にオススメです。

・大豆製品
記憶力を強化する成分が含まれている大豆製品。レシチンという成分が脳内神経伝達物質をたくさん生み出してくれるそうです。豆腐や豆乳など、料理に使える食材も多いので、毎日の献立に取り入れてみてはいかがでしょうか。

・コーヒー
オランダの国立公衆衛生環境研究所の発表で、コーヒーを毎日飲んでいる人は認知症になりにくいという研究結果が出されました。カフェインの効能と言われているらしいのですが、全く飲まない人との差は4.3倍近くもあり、予防、改善の両面に効果がありそうです。

認知症予防にオススメのメニュー
認知症の予防にオススメのメニューは、なんといっても和食です。いやいや和食なんていつも食べてるよと高齢者の方は言うかもしれませんが、認知症予防に効果的な食材を意識して、且つ若いうちから和食中心にするともっと良いと言われています。
人数ではなく、割合で見ても日本の認知症患者は増加傾向にあります。これは不規則な食事をする人、そして食事の欧米化が進んだからではないかと言われています。魚や大豆を取り入れて、健康的な食事を日々心がけましょう。
次にオススメなのが、「カレー」です。これはカレーに使われているスパイスのウコンが認知症に高い効果を発揮するからだと言われています。クルクミンという成分が脳機能の向上を助けるのだとか。市販のカレーのルーでも構いませんが、ウコンの粉やエキスを加えると更に効果が上がります。それならウコンだけ食べたらいいと思われるかもしれませんが、カレーは誰にでも馴染みのある味で、更に野菜なども一緒にとれるという利点があります。メニューに迷った際はカレーを作ってみて下さいね。

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