ʻO nā meaʻai nui ʻeono no ke olakino lolo

ʻO nā meaʻai nui ʻeono no ke olakino lolo

Pili loa ka ʻai a me ke olakino noʻonoʻo, e like me ka pilina paʻakikī ma waena o ka ʻōpū a me ka lolo. ʻO ka nele o nā koho meaʻai maikaʻi e alakaʻi i ka piʻi ʻana o nā pilikia olakino noʻonoʻo, ʻo ia hoʻi ke alakaʻi ʻana i nā ʻano ʻai maikaʻi ʻole.

Wahi a kahi hōʻike i paʻi ʻia e ka pūnaewele "CNBC" ʻAmelika, ʻo Dr. Uma Naidoo, he psychiatrist nutritional, brain expert and faculty member ma Harvard Medical School, a me ka mea kākau o "This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods. "ʻōlelo ʻia ʻo Fight Depression, Anxiety, PTSD, OCD, ADHD, a me nā mea hou aku." Ma ke ʻano he psychiatrist, ka mea noiʻi olakino lolo a me ka meaʻai meaʻai, ma muli o kāna mau ʻike me nā haneli o nā maʻi, hiki iā ia ke kuhikuhi i kahi papa inoa o nā meaʻai maikaʻi loa e hoʻoikaika ai i ka mana o ka lolo a hoʻomaikaʻi i ke kūlana noʻonoʻo.

Hoʻohui ʻo Naidoo ʻo ka hoʻokomo ʻana i kēia mau meaʻai i loko o ka meaʻai e kōkua i ka hoʻomaikaʻi ʻana i ke ʻano, hoʻomaikaʻi i ka hoʻomanaʻo, a kōkua i ka hana o ka lolo i kona ʻoi loa.

1. Nā meaʻala a me nā meaʻala

Ma waho aʻe o ka hoʻohui ʻana i ka ʻono, ʻike ʻia nā mea ʻala a me nā mea ʻala no kā lākou waiwai antioxidant. I nā huaʻōlelo ʻē aʻe, kōkua lākou i ka lolo e hakakā i nā radical manuahi ʻino a pēlā e pale ai i ke kaumaha oxidative e hiki ke hōʻino i nā ʻiʻo.

ʻO Turmeric kekahi o nā mea ʻala maikaʻi loa i ka wā e hōʻemi ai i ke kaumaha a me ka hopohopo. ʻO Curcumin, ka mea hana i loko o ka turmeric, hiki ke hōʻemi i ka hopohopo a hoʻololi i ka kemika lolo e pili ana, e pale ana i ka hippocampus.

He koho kōkua nō hoʻi ʻo Saffron. ʻO ka loiloi 2013 o nā haʻawina ʻelima e pili ana i ka hopena o ka hoʻohui ʻana i ka saffron ma nā hōʻailona depressive ma waena o nā poʻe me ka maʻi depressive nui i hōʻike ʻia ʻo ka lawe ʻana i ka saffron i hōʻemi nui i nā hōʻailona o ke kaumaha i hoʻohālikelike ʻia me kahi placebo.

2. Nā meaʻai fermented

Hana ʻia nā meaʻai fermented e ka hui ʻana i ka waiū, nā mea kanu, a i ʻole nā ​​​​mea ʻai maka me nā microorganism e like me ka hū a me ka bacteria.
ʻO kekahi mau hiʻohiʻona e pili ana i ka yogurt maʻemaʻe a me ka sauerkraut, ma waena o nā kumu he nui o ka bacteria ola e hiki ke hoʻoikaika i ka hana o ka ʻōpū olakino, hoʻemi i ke kaumaha, a hoʻomaikaʻi i ke ʻano.

Hiki i ka yoghurt waiwai probiotic ke lilo i mea ikaika o ka meaʻai, akā pono e hoʻomanaʻo ʻia ʻaʻole hāʻawi nā yogurt i mālama ʻia i ka wela i nā pono like, no ka mea, nele lākou i ka hua bacteria.

3. Koleka ʻeleʻele

He kumu hao maikaʻi loa ke kokoleka ʻeleʻele, e kōkua ana i ka hana ʻana i ka uhi e pale ai i nā pūnaewele aʻalolo a kōkua i ka hoʻopaʻa ʻana i ka synthesis kemika a me nā ala kemika e pili ana i ke ʻano inā ʻaʻole nui ke kō.
I ka makahiki 2019, ua ʻike ʻia kahi noiʻi ʻoi aku ma mua o 13000 mau pākeke ʻo ka poʻe e ʻai mau i ke kokoleka ʻeleʻele he 70% ka haʻahaʻa o ke kaumaha.

4. Avocado

Loaʻa i nā avocados ka nui o ka magnesium, he mea nui ia no ka hana pono o ka lolo. Ua paʻi ʻia ka hōʻike mua e pili ana i ka mālama ʻana i ka magnesium no ke kaumaha i ka makahiki 1921, a ua hōʻike i ka lanakila nui ma 220 mai 250 mau hihia.

Mai ia manawa, ua hōʻike ʻia nā haʻawina he nui e pili ana ke kaumaha i ka hemahema o ka magnesium. ʻO kekahi mau hihia noiʻi, kahi i mālama ʻia ai nā maʻi me 125 a 300 milligrams o ka magnesium, hōʻike i ka hoʻihoʻi wikiwiki ʻana mai ke kaumaha nui, pinepine ma lalo o hoʻokahi pule.

5. Nati

Loaʻa i nā nati nā momona maikaʻi a me nā aila e pono ai ka lolo e hana maikaʻi, me nā huaora a me nā minela koʻikoʻi - no ka laʻana, ka selenium i nā nati Brazil.

ʻO nā hopena anti-inflammatory a me antioxidant o ka omega-3 fatty acids i ka walnuts e hōʻike i nā hopena hoʻohiki i ka hoʻomaikaʻi ʻana i ka hana o ka lolo a me ka hoʻomanaʻo. Manaʻo ka poʻe akamai i ke koho ʻana i nā ʻano mea liʻiliʻi i hoʻohui ʻia i ke kō a i ʻole ka paʻakai, a ʻo ka koho maikaʻi loa he nati me ka ʻole o nā mea hoʻohui.

6. Nā lau lau

Loaʻa i ka lau ʻōmaʻomaʻo ka huaora E, nā carotenoids a me nā flavonoids, nā meaʻai e pale ai i ka dementia a me ka emi ʻana o ka naʻau. Hāʻawi pū lākou i kahi pōmaikaʻi ʻē aʻe o ka lilo ʻana i kumu nui o ka folic acid, kahi ʻano kūlohelohe o ka huaʻa B9 i mea nui i loko o ke koko ʻulaʻula.