Contents
ʻO kēia ka mea āu e ʻai ai inā nalowale a hoʻopuehu wale ʻia ʻoe
ai
ʻO ka papaʻai "MIND" kahi fusion ma waena o ka papaʻai Mediterranean a me ka papa DASH e hoʻomāhuahua ai i ka lolo a hoʻēmi i ka makaʻu o ka dementia
Al ka lolo He aha ka hopena i nā koena o ke kino, pono e hānai. Akā ʻo ka ʻoiaʻiʻo ʻaʻole holo nā mea āpau i ka wā e hoʻolako ai i ka "gasolina" e pono ai ka noʻonoʻo e hana pono. I ka ʻoiaʻiʻo, ka kino a me ka ʻōnaehana nā neurotransmitters he pili pili ko lākou. ʻO ka hōʻoia o kēia ka ʻO Serotonin a melatonin Hiki iā lākou ke hoʻoponopono ʻia ma o ka meaʻai, e like me ka wehewehe ʻana a Iñaki Elío, ka luna aʻo o ka Nutr Degree ma ka European University of the Atlantic.
Maikaʻi nā mea momona no ka lolo
- ʻO Phosphorus
- ʻO ka iʻa, ka waiū a me nā nati
- DHA (Omega 3)
- ʻO ka iʻa, nā nati, nā hua manu, aila ʻoliva a me nā ʻano flax
- ʻIodine
- Mea ʻai kai, iʻa, limu a paʻakai iodised.
- Vitamin B5
- Ka waiū, nā mea kanu, nā legume, nā hua, a me nā meaʻai
- Vitamin B9
- ʻO nā lau lau ʻōmaʻomaʻo, nā legume a me nā nati
- Hui Pōwāwae
- Ka waiū, nā mea kanu lau ʻōmaʻomaʻo, nā legume a me nā nati
- Vitamin B1
- Nā huaʻai holoʻokoʻa, iʻa, ʻiʻo a me ka waiū
- Vitamin B6
- ʻO nā legume, nā nati, nā iʻa, nā ʻiʻo a me nā sereala
- Vitamin B8
- ʻO kaʻiʻo, nā palaoa a me nā hua manu
- Wikamina C:
- ʻO nā hua citrus, nā pepa ʻōmaʻomaʻo, nā ʻōmato, a me nā broccoli
- Paila pāʻiko
- Nā hua a me nā meaʻai
- makanekiuma
- ʻO nā hua, nā legume a me nā ʻanoʻano
- Vitamin B2
- Ka waiū, nā hua, nā lau lau ʻōmaʻomaʻo, a me nā ʻiʻo momona
- Vitamin B3
- Ka waiū, ka moa, ka iʻa, nā nati, a me nā hua manu
- Vitamin B12
- Huamoa, ʻiʻo, iʻa, waiu
- ka wai
ʻO kekahi o nā meaola nui o ka lolo ka glucose ʻo ia, e like me ka ʻōlelo a Professor Elío, loaʻa mai nā ʻakika i hana i ka meaʻai. Akā ʻaʻole kēia manaʻo he pono mākou e pehu no ka lawe ʻana i nā mea ʻono a i ʻole nā ʻano huahana āpau me ke kō, no ka mea hiki i ke kino ke loaʻa ka glucose mai nā ʻano meaʻai olakino ʻē aʻe. No laila, ʻōlelo ka loea e hana i kahi koho kūpono o ka Carbohydrates ke koho ʻana i nā mea paʻakikī, e like me nā legume, raiki wholegrain a me pasta, a me ka berena wholemeal, e kaupalena ana i ka ʻai ʻana o nā huehue momona e like me nā mea i loko o nā meaʻono, kō a me ka meli, no ka laʻana, no ka mea, «hemo wikiwiki kou ikehu.
He mea nui nō hoʻi e noʻonoʻo, e like me kā Professor Elio, ka hoʻokaʻawale ʻana i nā carbohydrates i kēlā me kēia 3 a i ʻole 4 mau hola no ka mea e ʻae ia, e like me kāna e hōʻoiaʻiʻo ai, e mālama i ka mea ka pae ʻai koko. "Inā ʻae ʻia ka lolo e hoʻolōʻihi i ka manawa, pono ia e hoʻohana i nā meaola ʻē aʻe, nā kino ketone, ʻaʻole maikaʻi e like me ka hoʻoikaika ʻana i ka hana o ka lolo," i ʻōlelo ʻo ia.
Hiki i ka mea a mākou e ʻai ai ke hoʻomaikaʻi i ka hoʻomanaʻo.
Ke hōʻike nei ka Spanish Spanish of Endocrinology and Nutr (SEEN) i ka pili pololei ma waena o ka momona a me nā maʻi noʻonoʻo (ka nalowale o ka hoʻomanaʻo, hoʻemi i ka noʻonoʻo, hoʻemi i ka hiki ke hana a hoʻemi i ka pane a me ka pilina o ka ʻikepili).
No laila, i mea e hoʻomanaʻo ai ʻoi aku ka maikaʻi, hoʻomanaʻo ʻo Professor Iñaki Elío e pono e hōʻalo i ka momona o ke kino a hana i kahi koho pololei o nā meaʻai e waiwai ana i nā huʻihāpai paʻakikī, nā antioxidants (nā hua ʻulaʻula, keu hoʻi. blueberries), monounsaturated (ʻoliva aila) a me nā momona momona polyunsaturated, nā mea kanu, nā huaʻai, ka waiū, nā nati, nā iʻa aila a me nāʻiʻo momona.
He aha nā meaʻai e mālama nui ai i ka lolo?
La ʻAiʻai MIND (hoʻomālamalama ʻia no ka Mediterranean-DASH Intervention for Neurodegenerative Delay) i hoʻomohala ʻia e nā ʻepekema ma ka Rush University Medical Center ma Chicago (United States) a me ka Harvard TH Chan School of Public Health. He huikau ia ma waena o nā ʻōlelo aʻoaʻo a ka Kaiwaenahonuaʻai a me ka papaʻai DASH (Diaries Approach to Curbing Hypertension). I nā noiʻi i mālama ʻia i kēia manawa, ua hōʻike ʻia e hōʻemi i ka makaʻu o ka hoʻomohala ʻana i ka dementia e 54%.
"Aia kona pōmaikaʻi i ka hāʻawi ʻana o nā meaola kūpono no ka hana kūpono o ka lolo", e hōʻike ana iā Professor Elío.
Meaʻaiʻai manaʻo
- ʻO nā lau lau ʻōmaʻomaʻo (e like me ka spinach a me nā salakeke greens), ma ka liʻiliʻi he ʻeono mau lawelawe i ka pule.
- ʻO ke koena o nā mea kanu, ma ka liʻiliʻi hoʻokahi i ka lā.
- Nati, ʻelima mau lawelawe (ma kahi o 35 gram i kēlā me kēia lawelawe) i hoʻokahi pule
- Nā hua, ʻelua a ʻoi paha o ka lawelawe i ka pule
- Legume, ma ka liʻiliʻi ʻekolu mau lawelawe i ka pule
- Nā kīʻaha holoʻokoʻa, ʻekolu a ʻoi paha o ka lawelawe i ka lā
- ʻO ka iʻa, hoʻokahi manawa i ka pule
- Moa manuʻai, ʻelua manawa o ka pule
- ʻO kaʻaila Olive, me he aila poʻo
Nā meaʻai e hōʻalo ai i ka papaʻai noʻonoʻo
- ʻIʻo ʻulaʻula, emi ma mua o ʻehā mau lawelawe i ka pule
- ʻO ka waiūpaka a me ka margarine, ma lalo o ka punetune o kēlā me kēia lā
- Cheese, ma lalo o hoʻokahi lawelawe i kēlā me kēia pule
- Pasta a me nā meaʻono, ma lalo o ʻelima mau lawelawe i ka pule
- Nā meaʻai i palai ʻia a i ʻole meaʻai wikiwiki, ma lalo o hoʻokahi lawelawe i kēlā me kēia pule
Ma waho aʻe o ka ukali ʻana i nā ʻōlelo aʻoaʻo a ka papaʻai MIND, nā ʻōlelo aʻoaʻo ʻē aʻe a Professor Elio e ʻōlelo ai e mālama i ka hana o ka lolo: hana i nā meaʻai māmā a pinepine a oxygenate i ka lolo me ka hoʻoikaika kino maʻamau.