E hoʻonui i kou ʻano me kēia mau meaʻai

E hoʻonui i kou ʻano me kēia mau meaʻai

"ʻO ke kūlana o ko mākou lolo he hōʻailona ia o nā mea a mākou e hoʻokomo ai i loko o ko mākou kino, a ʻo kekahi o nā ala koʻikoʻi a mākou e hoʻoikaika ai i ka maikaʻi o kā mākou meaʻai," wahi a Professor Austin Perlmutter. nā ala mai nā neurotransmitters a i ka mumū a hiki i ka axis gut-brain.

Ua ʻōlelo ʻo Professor Perlmutter i kahi hui noiʻi e hōʻoia ana e pili ana i ka 95% o ke serotonin (ka hormone hauʻoli) i hana ʻia i loko o ka ʻōpū, kahi e hōʻiliʻili ai i nā aʻalolo a me nā pūnana nerve, no laila hiki i ka mea e hana ʻia i loko o ka ʻōpū ke hoʻopilikia i ka maikaʻi o ke kino. Pela no ka maikai o ka manao ke hanai ia ka opu me na mea kupono no ka mea, he hanai no hoi i ka noonoo.

Paipai ʻo Polofesa Perlmutter i ʻekolu mau meaʻai nui e pono ai ke kanaka e hoʻomaikaʻi i ko lākou ʻano:

ʻO nā momona omega-3

Ua hōʻike ʻia ʻo ka omega-3 fatty acid ka mea nui ma waena o nā momona momona. Wahi a Polofesa Perlmutter, ʻo ka hoʻokomo ʻana i nā mea he nui i loko o ka meaʻai hiki ke hoʻōla hou i ka noʻonoʻo.

Ua wehewehe ʻo Polofesa Perlmutter: "Hiki ke loaʻa nā momona Omega-3 i nā meaʻai mea kanu e like me nā nati a me nā ʻanoʻano, akā ʻo nā omega-3 maikaʻi loa i aʻo ʻia no ko lākou pili ʻana i ke olakino noʻonoʻo ʻo DHA a ʻoi aku ka EPA, i loaʻa i nā kiʻekiʻe kiʻekiʻe ma ʻO nā iʻa wai anuanu e like me ka salmon a me ka sardines a me ka mackerel, herring a me nā anchovies, a me nā ʻano mea hoʻohui.

Aia kekahi mau hōʻike e hiki i nā omega-3 ke kōkua i ka hoʻohaʻahaʻa i ka hopohopo a hiki ke hoʻomaha i nā hōʻailona o ke kaumaha, ʻoiai ʻoi aku ka nui o ka noiʻi. Hoʻoikaika pū ka Omega-3 fatty acid i ke kahe koko, hoʻomaikaʻi i ke olakino o ka ʻili, a kōkua i ke olakino holoʻokoʻa o nā membrane cell.

polyphenols

Ua wehewehe ʻo Polofesa Perlmutter "ʻo nā polyphenols he pūʻulu nui o nā kaukani o nā molekole mea kanu." ʻO ka ʻai ʻana i kekahi mau ʻano polyphenols i waiwai nui i nā antioxidants ua hoʻopili ʻia i kahi pilikia haʻahaʻa o ke kaumaha, aʻo nā noiʻi ʻē aʻe e hōʻike ana i ka ʻai ʻana i nā polyphenols ma ke ʻano he mea pono no kou kūlana noʻonoʻo holoʻokoʻa a pale i ka lolo mai kekahi mau ʻano dementia.

Loaʻa ka polyphenols i loko o nā huaʻai a me nā mea kanu (ʻo ia hoʻi i nā hua a me nā aniani ʻulaʻula), a me ka kofe, ke kī, ke kokoleka ʻeleʻele, a me nā mea ʻala e like me ka turmeric a me nā cloves.

Probiotics

ʻOiai he mea hou nā probiotics i ka noiʻi ʻepekema, he meaʻai ia e hiki ke kōkua nui i ka lolo.

Ua ʻōlelo ʻo Polofesa Perlmutter: "He nui nā noiʻi hou e hōʻike nei ʻo kekahi o nā ala nui e hiki ai iā mākou ke hoʻoikaika i ko mākou lolo ma o ke olakino o ko mākou ʻōpū, me ka probiotics. He hapa kēia no ka mea ʻo ka ʻōpū kahi i loaʻa ai ka hapa nui o ka ʻōnaehana pale. "

Ua kuhikuhi ʻo Polofesa Perlmutter e hiki i kekahi ke hoʻāʻo e hoʻoikaika i kahi pilina olakino ma waena o ka ʻōpū a me ka lolo ma o ka ʻai ʻana i nā meaʻai hou aʻe i loaʻa nā probiotics, a i ʻole nā ​​​​meaʻai e hānai ai i ka bacteria maikaʻi i loko o ka ʻōpū.

ʻO nā kumu waiwai nui o nā probiotics he lau ʻōmaʻomaʻo lau, nā kīʻaha holoʻokoʻa, ke kāleka, nā aniani a me nā leeks.