ʻO ka meaʻai e hoʻoikaika i ka hoʻomanaʻo

Makemake pinepine ke kanaka e loaʻa kahi hoʻomanaʻo kamepiula, no laila ʻaʻole ia e poina a nalowale paha i kekahi mea

Akā hiki ʻole kēia

Eia naʻe, hiki i ke kanaka ke hoʻohana i kekahi mau meaʻai e kōkua ai i ka hoʻoikaika ʻana i ka hoʻomanaʻo a mālama i ke olakino o ka lolo. .

He aha kēia mau meaʻai?

nā salakeke i loaʻa i ka ʻaila ʻoliva maikaʻi, nā nati, a me nā kīʻaha piha; Loaʻa iā lākou ka pākēneka kiʻekiʻe o ka huaʻa E, ʻo ia kekahi o nā antioxidants e kōkua i ka pale ʻana i nā pūnana nerve

iʻa; E like me ka salmon, mackerel, tuna, a me nā iʻa ʻē aʻe i waiwai nui i nā waikawa momona omega-3 olakino.

 

nā lau ʻōmaʻomaʻo ʻeleʻele, e like me ka spinach a me ka broccoli; He kumu maikaʻi lākou o ka huaora E, a me ka waikawa folic, ka mea e pale ai i ka lolo.

avocado; He kumu waiwai nui ia i ka huaora E, e kōkua ana e hōʻemi i ka pilikia o ka maʻi o Alzheimer, a he kumu nui ia o nā momona monounsaturated e like me omega 3 a me omega 6, a he kumu maikaʻi ia o ka potassium a me ka huaora K.

hua lā; He kumu maikaʻi lākou o ka huaora E, a ʻo 30 grams o lākou he 30% o nā calorie i ʻōlelo ʻia i kēlā me kēia lā.

Loaʻa i ka pīkī a me ka pata pīnī kahi ʻāpana maikaʻi o nā momona olakino, e mālama ai i ka naʻau a me ka lolo.

He mau ʻano ʻano ʻē aʻe nā Berries, blueberries a me nā strawberry e hoʻoikaika i ka hoʻomanaʻo no ka mea aia nā antioxidants.

ʻO nā kīʻaha piha i ka fiber. legumes; He kumu waiwai lākou o ka waikawa folic, he mea nui ia no ka hoʻoikaika ʻana i ka hoʻomanaʻo. puaʻa puaʻa; He waiwai ia i ka calcium, vitamina C, vitamina B, beta-carotene, iron, fiber, a me ka vitamina K, ʻo ia mau mea a pau e pale ana i nā cell mai nā radical manuahi, mālama i ke kahe koko maikaʻi, a wehe i nā metala kaumaha e hiki ke hōʻino i ka lolo.

Loaʻa i nā hua Chia nā omega-3 fatty acids, soluble and insoluble fiber. Kōkua nā hua Chia i ka mālama ʻana i ke kō koko koko a loaʻa pū kekahi mau antioxidants.

Loaʻa i ka chocolate ʻeleʻele nā ​​flavonols, kahi e hoʻomaikaʻi ai i ka hana o nā kīʻaha koko, pēlā e hoʻomaikaʻi ai i ka hana cognitive a me ka hoʻomanaʻo, a me ka hoʻomaikaʻi ʻana i ke ʻano, a hiki ke hoʻomaha i ka ʻeha.

He mea nui nā nati e like me ka wōnati a me nā ʻalemona no ke olakino o ka lolo a me ka ʻōnaehana nerve, a he kumu maikaʻi lākou o ka omega-3, omega-6, nā momona momona maikaʻi, ka huaora B6, a me ka huaʻa E.