Ua ʻike mākou a pau he mea nui ka mea a mākou e ʻai ai a inu ai i ko mākou kino holoʻokoʻa. Akā, ua ʻike anei ʻoe he mea nui ka meaʻai no ko mākou lolo? E like me ka pono o ke kaʻa i ke ʻano wahie maikaʻi loa, pono pū ko mākou lolo i kekahi mau meaʻai e hana pono ai. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā meaʻai a me nā ʻano maikaʻi e hiki ke kōkua i ka mālama ʻana i ko mākou lolo i ke olakino, ʻoi, a me ka hana.
Pehea e hiki ai i ka meaʻai ke kōkua i ka lolo?
Ua ʻike anei ʻoe ʻo ka lolo ka mea e hoʻohana nui ai i ka ikehu ma waho o nā ʻōkana āpau o ko kākou kino? ʻO nā mea a pau a kākou e hana ai, e noʻonoʻo ai, a e aʻo ai, pono kēia ikehu. Loaʻa kēia ikehu mai ka meaʻai a kākou e ʻai ai. Eia kekahi, he mea nui kekahi mau meaʻai no nā hunaola lolo e ulu, hana pono, a mālama i ka ʻōnaehana nerve.
I ka ʻōlelo maʻalahi, he mīkini paʻakikī loa ko kākou lolo a he mana hoʻi. Inā ʻaʻole hāʻawi ʻia i ka meaʻai kūpono, hiki ke hoʻopilikia ʻia kāna hana. E nānā kākou i kēlā mau meaʻai koʻikoʻi.
| ʻĀpana meaʻai | No ke aha he mea nui ia no ka lolo? | Nā mea e hiki ke hana ma muli o ka nele |
|---|---|---|
| Nā huaora B (e.g. waikawa folic, B12) | Kōkua ia i ka hana ʻana i nā kemika lolo (neurotransmitters). Hoʻololi ia i ka meaʻai i ikehu a hoʻolako iā ia i ka lolo. | Ka pōʻino o nā aʻalolo, ka nele o ka ikaika, ka poina ʻana, ke kaumaha, nā pilikia aʻo. |
| Wikamina E | Mālama nā kaʻina hana kūlohelohe i loko o ke kino i nā hunaola lolo mai ka hōʻino ʻia. | Ka nāwaliwali o nā ʻiʻo, ka paʻakikī i ka hele wāwae, ka hōʻino ʻana i nā aʻalolo sensory. |
| Nā waikawa momona Omega-3 | He mea nui ia no ke ʻano o nā hunaola lolo a me ka hana o ka ʻōnaehana nerve. He mea nui loa ia no ka ulu ʻana o ka lolo o nā keiki. | Hiki iā ia ke hoʻopilikia i ka ulu ʻana o ka lolo o nā keiki e ulu ana a hoʻoulu i nā pilikia aʻo. |
| Nā mea pale ʻona | Mālama i ka lolo mai ka hōʻino ʻia. Hiki ke kōkua i ka hōʻemi ʻana i ka nalowale o ka hoʻomanaʻo a me ka mumū i loko o ka lolo. | Ka pilikia o ka hōʻino koke ʻana i nā hunaola lolo. |
| Kolina | He meaʻai koʻikoʻi e kōkua ai i ka pale ʻana i nā aʻalolo a hana i nā kemika lolo. | Aia paha he mau pilikia e pili ana i ka hoʻomanaʻo. |
He aha nā meaʻai maikaʻi loa no ke olakino o ka lolo?
E hoʻomanaʻo, ʻaʻohe meaʻai "kilokilo" e hiki ke hoʻomaikaʻi i ka lolo. ʻO ka mea nui ka ʻai olakino holoʻokoʻa a mākou e hahai ai. Ua ʻike nā kānaka noiʻi i kekahi mau ʻai maikaʻi no ka lolo a me ka puʻuwai.
- ʻAi Mediterranean: He ʻai momona i nā mea kanu, nā huaʻai, nā palaoa piha, nā nati, ka iʻa, a me ka ʻaila ʻoliva.
- ʻAi DASH (Dietary Approaches to Stop Hypertension): He ʻai haʻahaʻa ka paʻakai, huaʻai a me nā mea kanu e kōkua ai i ka kaohi ʻana i ke koko kiʻekiʻe.
- ʻAi MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay): He hui pū ʻana kēia o nā ʻai ʻelua i ʻōlelo ʻia ma luna, i hoʻolālā kūikawā ʻia no ke olakino o ka lolo.
ʻOiai ʻaʻole i maopopo loa e pale loa kēia mau ʻano meaʻai i nā maʻi e like me ka maʻi Alzheimer, hiki iā lākou ke kōkua i ka mālama ʻana i ke olakino o ka puʻuwai a me ke koko. Ke olakino ka puʻuwai, olakino pū nā kīʻaha koko e hoʻolako ana i ke koko i ka lolo. He mea hoʻoikaika nui nō hoʻi kēlā i ke olakino o ka lolo.
Loaʻa i kēia mau meaʻai ʻekolu nā meaʻai like:
- Nā mea kanu ʻōmaʻomaʻo ʻeleʻele (e like me ka spinach, kale , collard greens)
- Nā ʻano palaoa holoʻokoʻa (laiki ʻeleʻele, ʻoka, bale)
- ʻO ka iʻa ʻaila (salmon, sardines, herring)
- Moa
- Nā legumes e like me nā pī , chickpeas, lentils
- Nā nati e like me nā ʻalemona, nā cashews, a me nā walnuts
- Nā hua (nā ʻōhelopapa, nā blueberries)
- ʻAila ʻoliva
ʻO kekahi o nā meaʻai maikaʻi loa no ka lolo
ʻOiai he mea nui ka ʻai holoʻokoʻa, e makaʻala hoʻi kākou i kekahi mau meaʻai pono loa i piha i nā meaolaola e pono ai ka lolo.
Iʻa momona
ʻO nā iʻa e like me ka sālemona, ka mackerel, ka herring, a me ka sardines he waiwai nui i nā waikawa momona omega-3 . Ua hōʻike ʻia kēia mau aila olakino e hōʻemi i ka pilikia o ka maʻi puʻuwai a me ka maʻi lolo. Lawe kekahi poʻe i nā mea hoʻohui aila iʻa, akā hōʻike ka noiʻi ʻoi aku ka maikaʻi o ka loaʻa ʻana o kēia mau meaola mai ka meaʻai.
Nā hua flax a me nā hua Chia
Waiwai pū kēia mau nati i ka omega-3 a me ka wikamina E. Eia kekahi, he mea maikaʻi loa nā nati e like me ka walnuts, almonds, a me nā pistachios no ka lolo.
ʻAvokado
He hua nui nā ʻavokado i piha i ka wikamina E, ka wikamina C, a me ka folate . He ala maikaʻi loa nō hoʻi lākou e loaʻa ai nā momona olakino a me nā omega-3.
Nā hua pulupulu
Waiwai kēia hua i nā flavonoids a me nā antioxidants , e kōkua ana i ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo a kaohi i ka mumū i loko o ka lolo.
Nā huaʻai holoʻokoʻa
ʻO nā palaoa holoʻokoʻa e like me ka laiki ʻeleʻele, ka ʻoka, a me ka bale he kumu maikaʻi ia o nā kalapona e hāʻawi ana i ka ikehu no ka lolo. ʻO ka fiber a me nā huaora i loko o kēia mau meaʻai e kōkua pū i ka pale ʻana i nā maʻi puʻuwai.
Nā ʻano hana ʻē aʻe he mea nui no ke olakino o ka lolo
ʻAʻole wale ka meaʻai, akā, he mea nui hoʻi ko kākou nohona i ka mālama ʻana i ka lolo olakino.
- E noho mamao aku i nā meaʻai kiʻekiʻe i ke kō a me ka momona: ʻO ka ʻai ʻana i ke kō nui loa e hiki ai ke hoʻomālielie a luhi i ka lolo. Ua kapa ʻia hoʻi kēia ʻo 'brain fog'. ʻO ka ʻai lōʻihi ʻana i nā meaʻai kiʻekiʻe i ke kō hiki ke hōʻino i ke ʻano o ka lolo, e alakaʻi ana i nā maʻi e like me ka ʻelemakule o ka lolo a me ka dementia .
- E pale i ka waiʻona: Hoʻololi ka waiʻona i ka hana o ka lolo. Hiki i ka inu nui ʻana i ka waiʻona no ka manawa lōʻihi ke hōʻeha mau i ka lolo.
- E noho hana: Kōkua ka hoʻoikaika kino i ka kaohi ʻana i ke kaumaha o ke kino, hoʻemi i ka pilikia o ka maʻi puʻuwai, a hoʻoulu i ka hana ʻana o nā kemika hauʻoli i loko o ka lolo.
- E hoʻōki i ka puhipaka: ʻO ka puhipaka kekahi kumu nui o nā maʻi puʻuwai, ka hahau ʻana, a me ke kanesa. Hoʻopilikia pololei kēia mau mea a pau i ke olakino o ka lolo.
- E lawe i kāu lāʻau lapaʻau e like me ke kauoha: Inā loaʻa iā ʻoe kekahi maʻi ʻē aʻe e hiki ke hoʻopilikia i ka lolo, e like me ka maʻi thyroid,He mea nui e lawe i ka lāʻau lapaʻau i kauoha ʻia e kāu kauka i ka manawa kūpono.
- Hoʻomaʻamaʻa i ka Noʻonoʻo: ʻO ka hoʻomaʻamaʻa ʻana i ka noʻonoʻo a me ke ola ʻana i kēia manawa hiki ke kōkua i ka hōʻoluʻolu i ka noʻonoʻo a hoʻomaikaʻi i ke olakino noʻonoʻo.
Leka Lawe-Home
- ʻAʻohe meaʻai "kilokilo" no ka lolo olakino. ʻO ka mea nui loa, ʻo ia ka mālama ʻana i kahi papaʻai kaulike a olakino hoʻi.
- E hoʻohui i nā meaʻai waiwai i ka omega-3, e like me ka iʻa ʻaila, nā hua flax, a me nā walnuts, i kāu papaʻai.
- E ʻai i nā mea kanu ʻōmaʻomaʻo ʻeleʻele a me nā huaʻai kala i kēlā me kēia lā. He waiwai kēia i nā antioxidants.
- E hoʻēmi i ke kō, ka momona kiʻekiʻe, a me nā meaʻai i hana ʻia i ka hiki.
- Me ka ʻai maikaʻi, ʻo ka hahai ʻana i kahi nohona olakino, e like me ka hoʻoikaika kino, ka pale ʻana i ka puhipaka, a me ka waiʻona, he mea nui ia no ke olakino o ka lolo.
- Inā he mau hopohopo kāu e pili ana i kou olakino, e nīnau mau i kāu kauka no ka ʻōlelo aʻo.
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