Hoʻopilikia anei ka ʻai a mākou i ka hana o ka lolo? ʻAe, a he ikaika a maʻalahi kēia mana. Ua ʻike mau mākou e pili ana ka meaʻai i ka hana ʻana o nā ʻāpana digestive, akā i kēia mau lā ke ʻōlelo nui nei ka poʻe ʻepekema ʻo ka meaʻai ka mea e hoʻoholo nui ai i ka hana o ka lolo, ʻoi aku ka hina o ka lolo.
ʻAʻole makemake ko mākou kino i ke koʻikoʻi o kēlā me kēia ʻano, inā paha e hoʻouka ʻia e ka mea ʻaihue ma kahi ala pōʻeleʻele a i ʻole ke koʻikoʻi o kahi papahana nui ma ka hana. Hoʻoulu ka pilikia i ka hoʻokuʻu ʻana o nā cytokine anti-inflammatory. ʻO kēia mau mea kemika ke kumu e hakakā ai ka ʻōnaehana pale i ke kaumaha ma o ka mumū, me he mea lā he maʻi ke kaumaha. ʻOiai e pale ana ka mumū iā mākou i ka wā e ʻoki ai mākou iā mākou iho, no ka laʻana, he moʻolelo ʻē aʻe ka ʻeha mau. Hoʻokumu ia i nā maʻi autoimmune e like me ka multiple sclerosis, neurosis, ke koko kiʻekiʻe, etc.
Akā he aha ka pili o kēia me nā huahana? ʻO ka ʻoiaʻiʻo ke kōkua ka ʻōpū i ka ʻōnaehana pale e mālama i ka lawa o nā hopena a mālama i nā kaʻina hana inflammatory. Eia kekahi, pili nā hormones ʻōpū i komo i ka lolo i ka hiki ke noʻonoʻo.
ʻO nā meaʻai kanu waiwai i nā antioxidants, nā momona maikaʻi, nā huaora a me nā minela e hāʻawi i ka ikehu a pale i ka lolo mai nā maʻi.
1. Pākena
ʻO kēia kekahi o nā huaʻai maikaʻi loa. Loaʻa i nā momona "maikaʻi" wale nō, e hoʻomaikaʻi i ke ʻano maʻamau o ke kō koko koko a ʻālohilohi ka ʻili.
ʻO ka avocado, waiwai i ka vitamina K a me ka folic acid, pale i ka hana ʻana o ka plaque i ka lolo, pale iā mākou mai nā hahau, a hoʻomaikaʻi i ka noʻonoʻo, hoʻomanaʻo a me ka noʻonoʻo. He waiwai ia i nā huaora B a me C, ʻaʻole i mālama ʻia i loko o ke kino a pono e ʻai ʻia i kēlā me kēia lā. Loaʻa i ka avocado ka nui o ka protein a me ka liʻiliʻi o ke kō.
2. Beets
ʻO ka mea kupanaha, nui ka poʻe makemake ʻole i ka beets. He mea kaumaha kēia, no ka mea, he hale kūʻai maoli kēia aʻa i nā meaʻai.
Hoʻopau ka Beetroot i ka mumū, loaʻa nā antioxidants e pale i ke kino mai ka maʻi kanesa, a hoʻomaʻemaʻe i ke koko o nā mea ʻawaʻawa. ʻO nā nitrates maoli i loko o nā beets e hoʻoikaika i ke kahe o ke koko i ka lolo a hoʻomaikaʻi i nā mana noʻonoʻo. Hiki ke hoʻomoʻi ʻia nā beets a hoʻohui ʻia i nā salads.
3. Blueberry
ʻO ia kekahi o nā meaʻai waiwai antioxidant loa i ʻike ʻia e ke kanaka. He waiwai kēia hua i nā huaora C a me K a me ka fiber. He waiwai nui nā Blueberries i ka gallic acid, mahalo i ka pale pono ʻana i ka lolo mai ke kaumaha a me ka degeneration.
4. Brokoli
ʻO Broccoli (asparagus) ka pili pili loa o ka puaʻala. Loaʻa i ka nui o ka huaora K a me ka choline (vitamin B4). Kōkua e mālama i ka hoʻomanaʻo.
Eia kekahi, loaʻa iā ia ka huaora C - hoʻokahi kīʻaha o ka broccoli e hāʻawi i ka 150% o ka waiwai o kēlā me kēia lā o kēia vitamina. He kiʻekiʻe ʻo Broccoli i ka fiber, ʻo ia ka mea e maʻalahi ai kou piha.
5. Seleri
He haʻahaʻa ka Celery i nā calorie (16 wale nō i kēlā me kēia kīʻaha), ʻo ia ka mea maikaʻi, akā waiwai i nā antioxidants a me polysaccharides, e kūʻē i ka hoʻomaka ʻana o ka mumū a hoʻomaha i nā hōʻailona o ka mumū, e like me ka ʻeha hui a me ka mucous colitis.
6. Lapa ʻaila
He hopena anti-inflammatory ka aila niu, kōkua i ka nalowale o ka hoʻomanaʻo e pili ana i ka makahiki a hoʻopau i ka maʻi bacteria ʻino i loko o ka ʻōpū.
7. Kāleʻeleʻeleʻele
ʻAʻole i hana ʻia nā ʻano kokoleka a pau, akā maikaʻi maoli ke kokoleka ʻeleʻele. Ua piha ka kokoleka ʻeleʻele i nā flavanols, nona nā waiwai anti-inflammatory a antioxidant. Hoʻohaʻahaʻa nā Flavonols i ke koko a hoʻoikaika i ke kahe koko i ka lolo a me ka puʻuwai.
He mea pono e hoʻomanaʻo ʻo ka hapa nui o nā ʻano kokoleka i kūʻai ʻia i ka hale kūʻai he mau huahana i hana ʻia. Aia kēia me ka waiū a me ke kokoleka keʻokeʻo.
Hoʻohana liʻiliʻi ka hana ʻana i ka kokoleka ʻeleʻele, ʻo ia ka liʻiliʻi o 70% koko.
8. ʻO kaʻaila ʻoliva keu
ʻO ka ʻaila ʻoliva puʻupaʻa maoli (keu wahine puʻupaʻa, me ka acidity ʻaʻole i ʻoi aku ma mua o 0%) he "ʻai lolo" maoli. Loaʻa iā ia nā antioxidants ikaika i kapa ʻia he polyphenols. Hoʻomaikaʻi lākou i ka hoʻomanaʻo a pale aku i ka ʻelemakule. Hoʻopau ka ʻaila ʻoliva i nā protein ʻino - nā ligands soluble, derivatives o amyloid. He mau mea ʻawaʻawa kēia e hoʻopau ai i ka lolo a hoʻoulu i ka maʻi o Alzheimer.
Pono e hoʻomanaʻo ʻia ʻaʻole kūpono ka aila ʻoliva puʻupaʻa no ka kuke ʻana, no ka mea ma nā mahana kiʻekiʻe e hydrogenates a luku ʻia kona ʻano. Pono e ʻai ʻia ka ʻaila ʻoliva i ke anuanu a i ʻole ma ka lumi wela.
9. Rosemary
Loaʻa i ka Rosemary ka carnosic acid, kahi e pale ai i ka lolo mai ka neurodegeneration. Hoʻopau ka waikawa i nā radical manuahi e kōkua i kēia kaʻina hana, a kōkua pū i ke kino e pale i ka ulu ʻana o ka maʻi o Alzheimer, nā hahau a me ka ʻelemakule maoli o ka lolo. Mālama maikaʻi ʻo Carnosic acid i ka ʻike maka.
10. Turmeric
He aʻa ʻo Turmeric i ʻike ʻia mai ka wā kahiko no kona mau mea hoʻōla. Aia ka curcumin, kekahi o nā mea anti-inflammatory ikaika loa.
Mālama ʻo Turmeric i ke olakino o ka ʻōnaehana pale, kōkua i ka mālama ʻana i ka noʻonoʻo noʻonoʻo a me ka hana ʻana i ka nui o ka ʻike.
11. Nā Walnuts
Ua lawa ka lima o ka walnuts i ka lā e hoʻomaikaʻi i nā mana noʻonoʻo. He kiʻekiʻe lākou i nā antioxidants, nā huaora a me nā minela. ʻO ka Vitamin E, ka mea i waiwai i kēia mau nati, e pale aku i ka maʻi o Alzheimer.