E aʻo kākou e pili ana i kēia mau 'meaʻai nui' e mālama i kou lolo i ʻōpiopio a olakino. (Nā Meaʻai Hoʻoikaika Lolo)

I ko kākou ʻelemakule ʻana, manaʻo mākou ʻaʻole wale ko kākou kino akā ʻo ko kākou hoʻomanaʻo a me ke ʻano o ko kākou noʻonoʻo ʻana e loli iki ana, ʻeā? I kekahi manawa e noʻonoʻo paha ʻoe, 'Auē, ke poina nui nei au i nā mea i kēia manawa.' Akā ua ʻike anei ʻoe hiki i kekahi o nā meaʻai a kākou e ʻai ai i kēlā me kēia lā ke kōkua i ka hoʻomalu ʻana i ka ʻelemakule o ko kākou lolo a mālama iā ia e like me ko kākou wā ʻōpiopio? Ua like kēia me nā hoʻoikaika kino no ka lolo. I kēia lā, e kamaʻilio kākou e pili ana i kekahi o kēlā mau 'superfoods' maikaʻi no ka lolo.

Nā huaʻai a me nā mea kanu e hāʻawi ai i nā mana nui o ka lolo

1. Nā hua ʻōuliuli a me nā hua poni

Ua kapa ʻakaʻaka nā kauka i kēia mau mea he 'Brainberries', ʻo ia hoʻi 'hua lolo'. Ua ʻike ʻia e ka noiʻi ʻana he pale nā ​​hua e like me ka blueberries i ka lolo mai ke kaumaha oxidative , ʻo ia hoʻi ka hōʻino ʻana i nā cell. Hiki paha i kēia ke hōʻemi i nā hopena o nā maʻi hoʻomanaʻo-hemahema e like me ka maʻi Alzheimer a i ʻole ka dementia e hele mai me ka ʻelemakule.

ʻOiai he mea paʻakikī iki iā mākou ke loaʻa nā blueberries ma Sri Lanka, he mau mea pani maikaʻi kā mākou. Loaʻa i nā hua poni a me nā hua uliuli e like me nā hua waina poni, dambala, madang, a me ka jam ʻeleʻele kēia waiwai. He mea maikaʻi inā hiki iā mākou ke hoʻohui i kahi lima o ia mau huaʻai i kā mākou ʻai i kēlā me kēia lā.

2. Nā ʻAvokado

He waiwai nui nā ʻāvokado e like me nā blueberries no ke olakino o ka lolo. Manaʻo ka poʻe he nui ka momona o nā ʻāvokado, a he ʻoiaʻiʻo nō ia. Akā, ua piha lākou i ka momona monounsaturated . He ʻano momona 'maikaʻi' kēia he maikaʻi no ka puʻuwai a kōkua i ke kahe koko olakino.

Kōkua pū nā ʻAvocado i ke kaohi ʻana i ke koko. ʻO ke koko kiʻekiʻe ke kumu nui o ka emi ʻana o ka hana o ka lolo. Eia nō naʻe, no ka mea he kiʻekiʻe iki ko lākou i nā calorie, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i hoʻokahi a i ʻole ka hapalua o ka ʻavocado i kāu meaʻai i ka lā.

3. Pomegranate

He huaʻai piha ka pomegranate i nā antioxidants ikaika. I ka ʻōlelo maʻalahi, ua like kēia mau antioxidants me nā koa ikaika e pale ana i ka lolo mai nā radical manuahi , e hana ana e like me ka ʻōpala a me ka hōʻino ʻana i nā cell o ko mākou kino. ʻO ka lolo kekahi o nā ʻōpū i maʻalahi loa i ka hōʻino ʻia mai kēia mau radical manuahi.

Inā ʻoe e inu i ka wai pomegerane, ʻoi aku ka maikaʻi o ka hana ʻana ma ka home, no ka mea, aia paha ke kō i hoʻohui ʻia i loko o nā mana i kūʻai ʻia ma ka hale kūʻai. Ua lawa ka inu ʻana i kahi wai pomegerane liʻiliʻi i hoʻoheheʻe ʻia me ka wai i ka lā.

Ka ikehu o ka lolo mai nā momona, nā nati, a me nā palaoa

4. Iʻa ʻaila

ʻO nā iʻa kai hohonu e like me ka sālemona, ka mackerel, ka sardines, ka herring, a me ka herring ua kapa ʻiaHe meaʻai waiwai i nā waikawa momona omega-3 koʻikoʻi. He mea nui kēia mau omega-3 no ka hana olakino o nā hunaola lolo. Hoʻomalu pū lākou i ka pehu malū e kū mai ana i loko o ka lolo. Inā hiki iā ʻoe ke hoʻohui i kahi ʻāpana iʻa ʻaila i kāu papaʻai ʻelua a ʻekolu paha manawa i ka pule, he hoʻopukapuka kālā maikaʻi loa ia i kou lolo.

5. Nā nati a me nā hua

ʻO nā nati e like me nā cashews, nā pīnati, nā ʻalemona, nā walnuts, nā hua paukena, nā hua pua nānālā, nā hua sesame, a me nā hua flax he mau kumu maikaʻi ia o ka wikamina E. Ua hōʻike ʻia e ka noiʻi ʻana ʻo ka poʻe me nā pae kiʻekiʻe o ka wikamina E e emi ana ka nalowale o ka hoʻomanaʻo i ko lākou ʻelemakule ʻana.

Ma waho aʻe o ka ʻai ʻana i kēia mau mea, he mea maikaʻi nō hoʻi lākou nou inā ʻoe e hana iā lākou i mea e like me ka pata pīnati. Akā, ʻoi aku ka maikaʻi o ke koho ʻana i nā nati i hoʻomāʻona ʻole ʻia ma kahi o nā nati i hoʻomāʻona ʻia no kou olakino. Ua lawa ka ʻai ʻana i kahi lima o kēia mau nati i ka lā.

6. Nā huaʻai holoʻokoʻa

ʻO nā meaʻai e like me ka laiki ʻeleʻele, ka ʻoka, ka buckwheat, ka bale, a me ka berena palaoa piha e hōʻemi i ka pilikia o ka maʻi puʻuwai. E like me kā mākou i ʻōlelo ai ma mua, inā olakino ka puʻuwai, olakino pū ka lolo. No ka mea, loaʻa i ka lolo ke koko e pono ai.

Kōkua pū kēia mau huaʻai i ka mālama ʻana i nā pae kō koko, a i ʻole nā ​​pae glucose , i paʻa. Ua like ka lolo me ka ʻenekini o ke kaʻa. Pono ia i kahi lako mau o ka wahie, a i ʻole glucose. ʻOiai ʻaʻole hiki i ka lolo ke mālama i ka glucose, hilinaʻi ia i kahi lako mau o ka ikehu mai ke koko. Hāʻawi nā huaʻai holoʻokoʻa i kēlā ikehu paʻa.

7. Nā Pī

He mea maikaʻi loa nā legumes e like me nā lentils, chickpeas, mung beans, chickpeas, a me nā pī no ka lolo. E like me nā palaoa piha, kōkua kēia i ka hoʻopaʻa ʻana i nā pae glucose koko. No laila, loaʻa mau i ka lolo ka ikehu e pono ai. He mea kūʻai ʻole kēia a maʻalahi hoʻi ke loaʻa. E hoʻohui i kahi hapalua kīʻaha o kēia i kāu meaʻai i ka lā.

E hānai kākou i ka lolo me kahi leʻaleʻa

8. Kī i hoʻomoʻa hou ʻia

ʻO ka inu ʻana i ʻelua a ʻekolu mau kīʻaha o ke kī wela i hoʻomoʻa hou ʻia i ka lā hiki ke hana i nā mea kupanaha no kou lolo. ʻO ka liʻiliʻi o ka caffeine i loko o ke kī e kōkua i ka hōʻoluʻolu i ka noʻonoʻo, hoʻomaikaʻi i ka hoʻomanaʻo, a hoʻoikaika i ke ʻano. Loaʻa i ke kī nā antioxidants ikaika i kapa ʻia ʻo catechins , e kōkua pū ana hoʻi i ka hoʻolaha ʻana i ke kahe koko olakino.

Akā e hoʻomanaʻo, loaʻa wale kēia ʻano mai ke kī i hoʻomoʻa hou ʻia. ʻAʻole hāʻawi kēia mau pono i ka 'kī hau' ʻōmole a i ʻole nā ​​kī pauka. ʻOi aku ka lawa o kā mākou kī maʻamau i hana ʻia mai nā lau kī no kēia.

9. Kokoleka ʻEleʻele

ʻO ka mea hope loa, e kamaʻilio kākou e pili ana i kahi mea a nā kānaka a pau e makemake ai. He mea maikaʻi loa ka kokoleka ʻeleʻele no ka lolo. Akā, ʻaʻole kēia e pili ana i ka kokoleka waiū, akā, e pili ana i ka kokoleka ʻeleʻele me ka pakeneka koko kiʻekiʻe (70% a ʻoi aku paha) a me ka ʻono ʻawaʻawa.

Loaʻa iā lākou nā antioxidants ikaika. Loaʻa pū kekahi iā lākou nā mea hoʻoulu kūlohelohe e kōkua i ka hōʻoluʻolu i ka noʻonoʻo, e like me kahi liʻiliʻi o ka caffeine. ʻO ka mea nui loa, hoʻoulu ka kokoleka ʻeleʻele i ka hana ʻana o nā endorphins , nā kemika maikaʻi maoli o ko mākou kino.

Ma waho aʻe o kēia ʻai, ʻo ka lawa ʻana o ka hiamoe, ka hoʻoikaika kino i kēlā me kēia lā, a me ka hoʻomau ʻana i kou noʻonoʻo (e like me ka heluhelu ʻana i nā puke, ka hoʻoponopono ʻana i nā puzzles) he mea nui loa ia no ke olakino o ka lolo. He mea naʻauao ke kamaʻilio me kāu kauka inā loaʻa iā ʻoe kekahi mau maʻi a i ʻole ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu ʻai.