11 mau meaʻai maikaʻi no ka lolo

Anter

• 1. Tī ʻōmaʻomaʻo
• 2. Salemona
• 3. kokoleka pouli
• 4. Nā hua paukena
• 5. ʻO Tomato
• 6. hū a Brewer's
• 7. Kupu mai ʻo Brussels
• 8. Broccoli
• 9. waiu
• 10. Huamoa
• 11. ʻalani
• Nā ʻōlelo hoʻomākaukau olakino olakino olakino
• 1. ʻO ka salato Tomato me ka hua manu i hoʻolapalapa ʻia
• 2. Salemona i ka ʻalani ʻalani

Pono kaʻai e loaʻa ka lolo olakino i ka iʻa, nā hua a me nā mea kanu no ka mea he omega 3 kēia mau meaʻai, kahi momona nui ia no ka hana pono ʻana o ka lolo.

Eia hou, he mea nui nō hoʻi e hoʻopukapuka i ka hoʻohana ʻana i nā meaʻai i waiwai i nā huaora a me nā minelala, no ka mea he mana ko lākou mana antioxidant e kōkua i ka pale ʻana i ka hōʻino ʻana i nā neurons, hoʻomaikaʻi i ka hoʻomanaʻo a me ka mālama ʻana i ka lolo. Hiki i kēia mau meaʻai ke kōkua i ka pale ʻana i ka ulu ʻana o nā maʻi e like me ke kaumaha, dementia, Alzheimer a i ʻole Parkinson.

No ka loaʻa ʻana o kēia mau pōmaikaʻi, he mea nui e ʻai i kēia mau meaʻai i kēlā me kēia lā, me ka hoʻonui ʻole i nā hola me ka ʻai ʻole, no ka mea maʻalahi ka lolo me ka ikaika ʻole, inu i ka 1.5 a 2 liters o ka wai i ka lā, no ka mea inā pau ke kino i ka ʻaʻole holo maikaʻi ka lolo, a pale i nā mea inu ʻona, he mea ʻawahia i ka lolo.

ʻO ka meaʻai no ka hana pono ʻana o ka lolo he ʻāpana o ka papaʻai kaulike a olakino hoʻi, i hiki ke hana ʻia ma lalo o ke alakaʻi a kahi nutrologist a i ʻole nutristist i loko o ke ʻano pilikino e like me nā makemake o kēlā me kēia kanaka.

1. Tī ʻōmaʻomaʻo

ʻO ka tī ʻōmaʻomaʻo, i kapa ʻia ʻepekema ʻo Camellia sinensis, he caffeine i loko o kāna ʻano e hoʻomaikaʻi ai i ka makaʻala, hoʻomaikaʻi i ka naʻau ma ka hoʻonui ʻana i nā kiʻekiʻe o ka serotonin i ka lolo, hoʻomaikaʻi i ka hoʻomanaʻo a hoʻonui i ka noʻonoʻo, e ʻae ai iā ʻoe e hoʻomohala i nā hana mai kēlā lā a kēia lā me ka nui o ka nānā ʻana, hoʻomaikaʻi i ka hana. .

He L-theanine nō hoʻi kēia kī he mea nui ka amino acid e hoʻonui i ka hana o nā neurotransmitters, e like me GABA, ka mea e hōʻemi i ka hopohopo a hāʻawi i ka manaʻo o ka hoʻomaha o ke kino.

Hoʻohui ʻia, he flavonoids a me nā catechins me nā lāʻau antioxidant a me nā anti-inflammatory i pale ʻia i ke kī ʻōmaʻomaʻo e pale ai i ka lolo mai ka pōʻino i hoʻokumu ʻia e nā radical manuahi a hoʻemi i ka makaʻu o nā maʻi e like me Parkinson a me Alzheimer.

Pehea e ʻai ai: lawe ma kahi o 2 a 3 mau kīʻaha i ka lā, e hoʻohana ana i ka lau ʻōmaʻomaʻo lau, ʻeke ʻeke a i ʻole pauka. Eia nō naʻe, ʻaʻole pono e lawe ʻia kēia tī ma hope o ka ʻai ʻana no ka mea hoʻopilikia ka caffeine i ka lawe ʻana o ka hao, calcium a me ka huaora C e ke kino a i ka pō hoʻi, i mea e hoʻopilikia ʻole ai i ka hiamoe.

2. Salemona

ʻO Salmon kahi kumu maikaʻi loa o ka omega 3, he mea nui ia no ke kūkulu ʻana i nā lolo a me nā aʻa nerve, nā mea e pono ai ka wikiwiki ʻana i nā pane o ka lolo, e kōkua ana i ke aʻo ʻana a me ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo.

Hōʻike kekahi mau noiʻi e ʻike ʻia ka salmon's omega 3 e kōkua i ka hōʻemi ʻana i ke kaumaha ma o ka hoʻomaikaʻi ʻana i ka hana a me nā hana o nā neurotransmitters e like me serotonin a me dopamine.

Pehea e ʻai ai: Hiki ke ʻai ʻia ka salemona, puhi ʻia, pulu ʻia a hoʻomoʻa ʻia ma ka liʻiliʻi he 3 mau manawa o ka pule.

3. kokoleka pouli

Waiwai ka kokoleka pouli i nā flavonoids, catechins a me epicatechins i loaʻa ka hana antioxidant e ka hoʻoliʻiliʻi ʻana i nā ʻino o nā lolo a me ka hoʻoulu ʻana i ka oxygenation o ka lolo, i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke aʻo ʻana a me ka hoʻemi ʻana i ka noʻonoʻo maoli o ka ʻelemakule, ʻo ia hoʻi ka hoʻomanaʻo No laila, hiki i ke kokoleka pouli ke kōkua i ka pale ʻana iā Alzheimer a i ʻole Parkinson's.

Hoʻohui ʻia, hoʻonui ʻia kēia ʻano kokoleka i ka manaʻo o ke ola maikaʻi no ka mea loaʻa iā ia ka tryptophan i loko o kāna haku mele, kahi amino acid pono ia no ka hana ʻana o ka serotonin e ka lolo.

Pehea e ʻai ai: e ʻai wale i ka 25 a i ka 30 gram a i ʻole ka square o ka kokoleka pouli i ka lā, ma hope o ka ʻaina awakea a i ʻole kaʻaina awakea. ʻO ke kūpono, pono i ka kokoleka pouli ma ka liʻiliʻi 70% koko i kāna ʻano.

4. Nā hua paukena

Nui nā hua paukena i nā antioxidant e like me phenolic acid a me flavonoids e kāohi i ka hana o nā radical manuahi i nā huna lolo a hoʻoliʻiliʻi i ka ʻino o ka lolo.

ʻO kēia mau hua he kumuwaiwai maikaʻi loa e like me ka hao, zinc, keleawe a me ka magnesium, he mea nui ia no ka hoʻomaikaʻi ʻana i ka hana o nā neurons, a me ka hiki no ke aʻo ʻana a me ka hoʻomanaʻo ʻana, he mea pono loa i ka pale ʻana iā Alzheimer a me Parkinson's.

Pehea e ʻai ai: hiki i kekahi ke hoʻopau i ka hua ʻōpala i ka moa i hoʻomoʻa ʻia, i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha, i ke ʻano o ka palaoa i loko o nā pōpō a me nā berena a i ʻole nā ​​huaora a i ʻole nā ​​wai momona, e laʻa me.

5. ʻO Tomato

Loaʻa i ka kōmato ka lycopene a me ka fisetin i loko o kāna mea i loaʻa i ka anti-inflammatory a me ka hana antioksant e kōkua ana e hōʻemi i ka mumū o nā neurons a me ke koʻikoʻi oxidative i hoʻokumu ʻia e nā radical free a, no laila, kōkua i ka pale ʻana i nā maʻi e hoʻopili i ka lolo e like me Alzheimer, cerebral ischemia a ka hopu ʻana.

Pehea e ʻai ai: ʻO ka ʻōmato kahi hua hua nui loa a hiki ke hoʻopau ʻia i kona ʻano kūlohelohe akā hana pū ʻia me kahi paʻi, sup, wai, ʻono, pauka a noʻonoʻo paha.

6. hū a Brewer's

ʻO ka hū a Brewer kahi kumu maikaʻi o nā huaora B, nā protein a me nā minelala, i kōkua i ka hoʻomaikaʻi ʻana i nā kūlana no ka lawe ʻana i ka ʻike mai nā neurons, hoʻomaikaʻi i ka hiki i ka hoʻomanaʻo.

Hoʻohui, hoʻonui ka mea hū a ka mea hana i ka nui o ka neurotransmitter GABA i ka lolo, e kōkua ana e hoʻihoʻi i ke kaulike o nā neurons, pono no ka hana pono ʻana o ka lolo.

Pehea e ʻai ai: Hiki ke hoʻopau ʻia ka hū pia i ka pauka a i ʻole ke ʻano capsule a i loaʻa nā pōmaikaʻi āpau e hoʻopau wale i ka 1 i ka 2 punetēpō o ka hū pia i ka lā i kāwili ʻia me ka meaʻai a i ʻole 3 capsules, 3 mau manawa i ka lā, me nā meaʻai nui.

7. Kupu mai ʻo Brussels

ʻO ka ulu ʻo Brussels kahi lau nahele kolokila i loaʻa sulforaphanes, wikamina C a me omega 3, he mau antioxidant maikaʻi loa e kōkua ana e pale a pale aku i ka make o ka lolo.

Hōʻike pū kekahi mau noiʻi e loaʻa i nā sprouts brussels kahi canferol, kahi hui pū me kahi hana anti-inflammatory ikaika i hiki ke kōkua i ka hōʻemi ʻana i ka maʻi o nā maʻi lolo pro-inflammatory e like me Alzheimer.

Nui ka waiwai o kēia kāpeti i nā minelala e like me ka phosphore a me nā hao nui no ka hana o nā neurons, e mālama pono ana i ka lolo.

Pehea e ʻai ai: hiki iā ʻoe ke kuke i nā ʻōpala brussels a lawelawe ma ke ʻano he mea hoʻomaka a i ʻole kahi ipu nui.

8. Broccoli

Ma muli o ka flavonoids, vitam C a me K a me nā glucosinolates me ka hana antioxidant, he meaʻai maikaʻi loa ka broccoli e mālama pono ai ka lolo. He mea nui ka Wikamina K no ka hoʻokumu ʻana i nā sphingolipids, kahi ʻano momona i loko o nā huna lolo, ka pale ʻana i nā hunaola, ka mālama ʻana i ka lolo me ke kōkua ʻana e hoʻomaikaʻi i ka hoʻomanaʻo.

Pehea e ʻai ai: Hiki ke ʻai i ka broccoli moa a moa paha i nā salakeke, laiki, gratin a i ʻole nā ​​wai inu, e laʻa me.

9. waiu

Aia i ka waiū ka tryptophan kahi amino acid pono no ka hana ʻana o ka serotonin e ka lolo a kaohi i nā wahi o ka lolo e pili ana i ka ʻai ʻana i ke ʻano, ka naʻau, ka hoʻowahāwahā ʻana a me ke kaumaha, i mea e kōkua ai i ka hoʻomaikaʻi ʻana i ka hana o ka lolo a me ka hoʻomanaʻo, a me ke kōkua ʻana e hiamoe me ka maluhia, ka mea pono e mālama i ka ʻike i aʻo ʻia.

Pehea e ʻai ai: hiki ke lawe i ka waiū maemae, i nā wikamina a i ʻole hoʻohana ʻia i ka hoʻomākaukau ʻana o nā pōpō, nā pai a i ʻole nā ​​mea ʻono, no ka laʻana.

10. Huamoa

ʻO ka hua manu kahi kumu waiwai maikaʻi e pili ana i ke olakino lolo, e like me nā huaora B6 a me B12, folate a me choline. Pono nā huaola B a me nā waikawa folic no ka hoʻomohala ʻana o ka lolo a no ka hoʻokumu ʻana i nā mea o nā neurons, hoʻomaikaʻi i kā lākou hana. Hōʻike kekahi mau noiʻi e pili ana paha ka hemahema o ka folic acid i ka dementia i ka poʻe ʻelemākule a ʻo nā huaora B, ʻo ia hoʻi ka hua B12, kōkua e hōʻemi i ka nalo ʻana o ka hoʻomanaʻo i ka wā ʻelemakule a me ka hakakā ʻana i ke kaumaha.

ʻO Choline, ma ka ʻaoʻao ʻē aʻe, kahi mea pono nui no ka hoʻokumu ʻana o acetylcholine i ka lolo, kahi neurotransmitter e kōkua i ka hoʻoponopono ʻana i ka naʻau a me ka hoʻomanaʻo.

Pehea e ʻai ai: hiki ke ʻai ʻia ka hua moa i kuke ʻia i kēlā me kēia lā, hoʻohui ʻia i nā salakeke a i ʻole hoʻohana ʻia e hoʻomākaukau ai i nā pōpō a i ʻole nā ​​mea ʻono, no ka laʻana. E aʻo pehea e hoʻokomo ai i ka hua manu i ka papaʻai i kahi ala olakino.

11. ʻalani

Nui ka ʻalani i ka wikamina C, kahi antioxidant ikaika e hana ma ke kaua ʻana i nā radical free i hiki ke hōʻino i nā neurons, no laila hiki i kēia hua ke hoʻomaikaʻi i ka hoʻomanaʻo a hoʻemi i ka makaʻu o ka hoʻomohala ʻana iā Alzheimer.

Hōʻike kekahi mau noiʻi i kahi ʻalani ʻalani i kēlā lā i kēia lā e hāʻawi i ka nui o ka wikamina C e pono ai ke kino.

Pehea e ʻai ai: hiki ke hoʻopau ʻia ka ʻalani i kona ʻano maoli, i ka wai momona a i ʻole nā ​​huaora.

Nā ʻōlelo hoʻomākaukau olakino olakino olakino

Hoʻohana kekahi mau meaʻai i kēia mau meaʻai e hoʻonui i ka lolo a wikiwiki, maʻalahi e hoʻomākaukau a momona loa me:

1. ʻO ka salato Tomato me ka hua manu i hoʻolapalapa ʻia

Nā Pono

• 2 mau ʻōmato diced a i ʻole 1 kīʻaha o nā kōmato cherry hapalua;
• 1 ʻoki i hua manu i ʻoki ʻia i mau ʻāpana;
• 1 a me ka hapalua kīʻaha o broccoli i kuke ʻia;
• 1 punetēpō o ka palaoa peeled peeled seed;
• ʻO kaʻaila ʻoliva keu;
• ʻO ka paʻakai e ʻono ai i ke kau.

Hoʻomākaukau hoʻomākaukau

I loko o kahi pola, kau i nā meaʻai āpau a kāwili. E hoʻomoʻi i kahi kahe o ka aila a me ka paʻakai i ke kau. E lawelawe aʻe. ʻO kēia salakeke kahi koho maikaʻi loa ma ke ʻano he mea hoʻomaka.

2. Salemona i ka ʻalani ʻalani

Nā Pono

• 4 mau ʻāpana salemona me ka ʻili;
• 400 mau ʻōpuʻu o Brussels i ʻōpuʻu;
• Wai o nā ʻalani ʻelua;
• 2 punetēpō o ka aila puʻupaʻa keu;
• ʻO ka hapalua kīʻaha o nā chives ʻokiʻoki;
• 1 ʻūlū liʻiliʻi o ka coriander hou;
• ʻO ka paʻakai a me ka pepa ʻeleʻele hou e ʻono.

Hoʻomākaukau hoʻomākaukau

Hoʻopau i ka umu i 200ºC. Hoʻopili i kahi pepa bakena me ka pepa alumini a i ʻole ka pepa pepa. I loko o kahi pola, kāwili i nā sprouts brussels, chives, coriander, ʻaila ʻoliva, paʻakai a me ka pepa. E hohola i kēia hui ʻana ma ka pepa bakena. Hoʻohui i nā hoʻopiha salemona me ka paʻakai a me ka pepa a kau iā lākou ma luna o nā kupu o brussels. E kau i ka wai ʻalani ma luna o nā hoʻopiha salemona a hoʻomoʻa no 15 mau minuke. A laila lawelawe ma ke ʻano he papa nui. Ma ke ʻano he mea ʻono, hiki iā ʻoe ke ʻai i kahi koleka o ka kokoleka pouli.