ʻAi ʻai MIND, a i ʻole e like me ka mea i ʻike ʻia ʻAi ʻai a Alzheimeri Hoʻolālā ʻia e pale i ka poʻe ʻelemakule mai ka dementia a me ka nalowale o ka hana o ka lolo.
ma ka ʻatikala ʻAi ʻai MIND ʻO nā mea e pono ai ʻoe e ʻike e pili ana i ke kumuhana e wehewehe kikoʻī ʻia.
He aha ka MIND Diet?
Ke kū nei ka MIND no Mediterranean-DASH Intervention no Neurodegenerative Delay.
ʻAi ʻai MINDhoʻohui i nā hiʻohiʻona o ʻelua mau meaʻai kaulana loa, nā meaʻai Mediterranean a me DASH.
Manaʻo ka nui o nā poʻe loea i ka meaʻai Mediterranean a me DASH i nā meaʻai olakino. Hōʻike nā noiʻi hiki iā lākou ke hoʻohaʻahaʻa i ke koko a hoʻemi i ka pilikia o ka maʻi puʻuwai, ka maʻi diabetes, a me nā ʻano maʻi ʻē aʻe.
Pehea e hana ai ka MIND Diet?
ʻAi ʻai MINDmanaʻo e hōʻemi i ka ʻai ʻana i nā meaʻai pono ʻole a hoʻonui i ka ʻai ʻana i nā meaʻai me nā mea ho'ōla.
ʻO nā meaʻai maikaʻi ʻole ke kumu o ka mumū o ke kino. Hoʻopilikia kēia i ka hana cellular, DNA a me nā cell lolo.
ʻAi ʻai MIND Kōkua ia i ka hoʻohaʻahaʻa ʻana i ka mumū, a laila e hoʻihoʻi i ka hana DNA, ka lolo a me ka hana cellular.
ʻAi ʻai MINDHe hui ia o nā meaʻai Mediterranean a me DASH.
Ua hōʻike nā haʻawina e hōʻemi ana ka meaʻai Mediterranean i ka ulu ʻana o nā maʻi maʻi e like me ka maʻi diabetes, ka maʻi cardiovascular, a me ke kanesa a hoʻomaikaʻi i ke olakino metabolic.
ʻO ka meaʻai DASH e hoʻemi i ke koko i ka poʻe me ka hypertension.
ʻO ka ʻai ʻana i nā protein lean, ka liʻiliʻi o ke kō, ka paʻakai liʻiliʻi, nā meaʻai kūlohelohe, nā momona maikaʻi, a me ka hana ʻana i nā hana kino maʻamau e hoʻomaikaʻi i ka maikaʻi holoʻokoʻa a hoʻonui i ka hana o ka lolo.
ʻAʻai MIND – Hōʻike ʻepekema
ʻAi ʻai MIND ua hoʻokumu ʻia ma ka noiʻi ʻepekema. Ua ʻōlelo ʻo Dr. Ua alakaʻi ʻo Morris a me kāna mau hoa hana i kahi hoʻokolohua ma 58 mau mea komo mai 98 a 923 a hahai iā lākou no ʻehā a me ka hapa makahiki.
Ua hoʻoholo ka hui noiʻi ʻoiai ʻo ka mālama pono ʻana i ka meaʻai MIND i alakaʻi i kahi hōʻemi o ka maʻi o Alzheimer.
ʻO kekahi Aʻo ʻai meaʻai MIND, na Agnes Berendsen et al. Ua hahai ʻo Wageningen University i nā meaʻai o 70 wahine i piha i ka makahiki 16.058 a ʻoi aʻe mai 1984 a i 1998, a ukali ʻia e ka loiloi ʻana i nā mana cognitive ma o nā nīnauele kelepona mai 1995 a 2001.
Ua ʻike ka hui noiʻi ʻo ka mālama lōʻihi i ka meaʻai MIND i alakaʻi i ka hoʻomanaʻo waha.
He hui noiʻi i alakaʻi ʻia e Kauka Claire T. Mc. Ua hana ʻo Evoy i nā hoʻokolohua e pili ana i ka meaʻai Mediterranean a me ka ʻai MIND ma 68 wahine ma 10 ± 5,907 mau makahiki.
Ua ana ʻia ka hana naʻau o nā mea komo. Ua ʻike ʻia ka poʻe i hoʻopili i nā meaʻai Mediterranean a me MIND i ʻoi aku ka maikaʻi o ka naʻau a me ka hōʻemi ʻana i ka naʻau.
Ua hōʻike ʻia kahi haʻawina meaʻai MIND i ka makahiki 2018 hiki i kēia meaʻai ke kōkua i ka lohi i ka piʻi ʻana o ka maʻi o Parkinson i nā poʻe ʻelemakule.
He aha ka meaʻai ma ka MIND Diet?
nā lau ʻōmaʻomaʻo
E noʻonoʻo i ʻeono a ʻoi aku paha i kēlā me kēia pule.
ʻO nā mea kanu ʻē aʻe a pau
E ʻai i nā mea kanu ʻē aʻe me nā lau lau ʻōmaʻomaʻo ma ka liʻiliʻi i hoʻokahi manawa i ka lā. E koho i nā mea ʻai ʻole-starchy no ka mea aia nā meaʻai me nā calorie liʻiliʻi.
strawberries
E ʻai i nā strawberries ma ka liʻiliʻi ʻelua i ka pule. ʻOiai ʻo ka noiʻi i paʻi ʻia e hōʻike ana e ʻai wale i nā hua, pono ʻoe e ʻai i nā hua ʻē aʻe e like me ka blueberries, raspberry, a me nā ʻeleʻele no kā lākou mau pono antioxidant.
Nut
E hoʻāʻo e ʻai i ʻelima a ʻoi aʻe paha nā ʻai o nā nati i kēlā me kēia pule.
ʻAi ʻai MINDʻAʻole ʻōlelo ka poʻe nāna i hana i nā nati i nā ʻano nati e ʻai ai, akā ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻano like ʻole e loaʻa ai nā ʻano meaʻai like ʻole.
oliva aila
E hoʻohana i ka ʻaila ʻoliva e like me ka aila kuke nui.
palaoa piha
Manaʻo e ʻai ma ka liʻiliʻi ʻekolu mau lawelawe i kēlā me kēia lā.ʻOʻa ʻoloka,quinoaE koho i nā kīʻaha e like me ka laiki ʻulaʻula, ka pāpaʻi palaoa holoʻokoʻa, a me ka berena palaoa 100%.
Pisces
E ʻai i ka iʻa ma ka liʻiliʻi hoʻokahi i ka pule. ʻO Salmon, sardines, trout, tuna a me nā iʻa no ka nui o nā waikawa momona omega-3ʻakaʻakai E koho i ka iʻa ʻaila e like me
mohihi
E ʻai ma ka liʻiliʻi ʻehā ʻai o ka pī i kēlā me kēia pule. ʻO kēia ka lentil a me ka soybeans.
Nā holoholona me nā ʻēheu
E ʻai i ka moa a i ʻole ka pipi ma ka liʻiliʻi ʻelua i ka pule. ʻO ka moa palai kahi kīʻaha i manaʻo nui ʻia no ka ʻai ʻana i ka meaʻai MIND.
He aha ka mea e ʻai ʻole ai ma ka MIND Diet?
Manaʻo ka ʻai MIND e kaupalena i nā meaʻai ʻelima:
ʻO ka pata a me ka margarine
E ʻai ma lalo o 1 punetune (ma kahi o 14 grams) i kēlā me kēia lā. Akā, e koho i ka aila ʻoliva ma ke ʻano he ʻaila kuke mua a ʻai i kāu berena ma ke kaomi ʻana i ka ʻaila ʻoliva.
me ka waiū
Manaʻo ka ʻai MIND e kaupalena i kāu ʻai ʻana i ka tiiki ma lalo o hoʻokahi manawa i ka pule.
ʻIʻo ʻulaʻula
ʻAʻole ʻoi aku ma mua o ʻekolu mau lawelawe i kēlā me kēia pule. Hoʻopili kēia i ka pipi, hipa a me nā huahana i loaʻa mai kēia mau ʻiʻo.
meaʻai palai
ʻAʻole ʻae ka ʻai MIND i nā meaʻai palai, ʻoi aku ka meaʻai mai nā hale ʻai wikiwiki. E kaupalena i kāu ʻai ʻana ma lalo o hoʻokahi manawa i ka pule.
Nā mea ʻai a me nā mea ʻai
Loaʻa kēia i ka hapa nui o nā meaʻai ʻōpala a me nā mea ʻono i hiki iā ʻoe ke noʻonoʻo. Ice cream, nā kuki, nā keke, nā keke ʻai, nā donuts, nā lole a me nā mea hou aku.
E ho'āʻo e kaupalena i kēia mau mea ʻaʻole ʻoi aku ma mua o ʻehā manawa o ka pule. Manaʻo nā mea noiʻi e kaupalena i ka ʻai ʻana i kēia mau meaʻai i loaʻa ka momona momona a me ka momona trans.
Haʻawina,nā momona trans Ua ʻike ʻia ua pili pono ia me nā ʻano maʻi āpau, e like me ka maʻi puʻuwai a me ka maʻi Alzheimer.
He aha nā pōmaikaʻi o ka MIND Diet?
Hoʻemi i ke kaumaha oxidative a me ka mumū
Manaʻo ka poʻe ʻepekema nāna i hoʻomākaukau i ka meaʻai he mea maikaʻi kēia ala o ka ʻai ʻana i ka hōʻemi ʻana i ke kaumaha oxidative a me ka mumū.
ʻO ke koʻikoʻi oxidativeHana ʻia ia i ka wā e hōʻiliʻili nui ai nā molekala paʻa i kapa ʻia he radical manuahi i loko o ke kino. Hoʻopilikia pinepine kēia i nā pūnaewele. Pilikia loa ka lolo i keia poino.
ʻO ka hū ka pane kūlohelohe o ko mākou kino i ka ʻeha a me ka maʻi. Akā inā lōʻihi, hiki ke hoʻopōʻino ka mumū a kōkua i nā maʻi maʻi he nui.
Hoʻopilikia nui ʻia ka lolo e kēia mau kūlana, a ʻo ka meaʻai MIND e hōʻemi i kēia.
Hiki ke hōʻemi i nā protein "Beta-Amyloid" pōʻino
Nā mea noiʻi ʻAi ʻai MIND Manaʻo lākou he pōmaikaʻi paha ia i ka lolo ma ka hōʻemi ʻana i nā protein beta-amyloid hiki ke hōʻino.
ʻO nā protein Beta-amyloid nā ʻāpana protein i kū maoli i loko o ke kino. Eia nō naʻe, hiki iā ia ke hōʻiliʻili i loko o ka lolo a hana i ka plaque, e hoʻopau i ke kamaʻilio ʻana ma waena o nā pūnāwai lolo a hiki i ka make o ka lolo.
Hoʻokahi Hebedoma Laʻana MIND Papa ʻai
Ua hana ʻia kēia papa inoa ma ke ʻano he laʻana no ka meaʻai MIND. "He aha kāu e ʻai ai ma ka ʻai MIND?" Hiki iā ʻoe ke hoʻololi i ka papa inoa iā ʻoe iho me nā meaʻai i ʻōlelo ʻia ma ka ʻāpana.
ka Poakahi
ʻAi kakahiaka: ʻAmona ʻamona.
ʻaina awakea: ʻO ka salakeke Mediterranean me ka ʻaila ʻoliva, ka moa i hoʻomoʻa ʻia, ka palaoa palaoa holoʻokoʻa.
ʻAina ahiahi: ʻO ka laiki ʻulaʻula, ka piʻi ʻeleʻele, ka moa kālua.
ka Poalua
ʻAi kakahiaka: Toast me ka palaoa palaoa piha a me nā hua moa
ʻaina awakea: Kāwīwī moa moa, ʻeleʻele, kāloti.
ʻAina ahiahi: ʻO ka iʻa iʻa, ʻaila ʻoliva salakeke.
Wednesday
ʻAi kakahiaka: Strawberry oatmeal, huamoa paila
ʻaina awakea: ʻO ka salakeke ʻōmaʻomaʻo me ka ʻaila ʻoliva.
ʻAina ahiahi: ʻO ka moa a me ka ʻai ʻai, ka laiki ʻulaʻula.
Thursday
ʻAi kakahiaka: ʻO ka pīkī pīkī a me ka yogurt maiʻa.
ʻaina awakea: Trout, greens, peas.
ʻAina ahiahi: ʻO ka ʻiʻo ʻiʻo Tureke a me ka spaghetti palaoa holoʻokoʻa, salakeke aila ʻoliva.
ʻAi kakahiaka: Toast me ka palaoa palaoa holoʻokoʻa, omelet me ka pepa a me nā aniani.
ʻaina awakea: Hiniki.
ʻAina ahiahi: ʻO ka moa, ka ʻuala i ka umu, ka salakeke.
Poaono
ʻAi kakahiaka: Strawberry oatmeal.
ʻaina awakea: ʻO ka palaoa palaoa holoʻokoʻa, ka laiki palaka, ka pī
ʻAina ahiahi: ʻO ka palaoa palaoa holoʻokoʻa, ka kukama a me ka salakeke tōmato.
Sunday
ʻAi kakahiaka: ʻAi ʻalani, ʻāpala a me ka pīkī.
ʻaina awakea: ʻO ka sandwich tuna, kāloti a me ka celery i hana ʻia me ka palaoa palaoa holoʻokoʻa.
ʻAina ahiahi: ʻAi moa, laiki palaka, lentils.
Hiki iā ʻoe ke lilo i ke kaumaha me ka ʻai MIND?
ʻAi ʻai MINDHiki iā ʻoe ke lilo i ke kaumaha ma kēia ʻano. Hiki i kēia meaʻai ke hoʻoikaika i ka pohō kaumaha no ka mea e paipai ana i ka ʻai ʻana i nā meaʻai olakino a me ka hoʻoikaika kino ʻoiai e hōʻemi ana i ka ʻai ʻana i nā meaʻai ʻai nui-calorie a paʻakai.
Nā meaʻai e hōʻemi ai i ka pilikia o ka maʻi Alzheimer
ʻO ka maʻi o Alzheimer kekahi o nā kumu maʻamau o ka dementia. ʻO ia ke kumu o 60 a 70 pakeneka o nā hihia dementia.
ʻO kēia maʻi neurodegenerative maʻamau e hoʻomaka mālie a piʻi aʻe i ka manawa. ʻO kekahi o nā hōʻailona mua ʻo ia ka nalowale hoʻomanaʻo.
Ke hele nei ka maʻi, ʻo nā hōʻailona e pili ana i ka hōʻino ʻana i ka ʻōlelo, ke ʻano o ka naʻau, ka nalowale o ka hoʻoikaika ʻana, a me ka hiki ʻole ke mālama i ka mālama ponoʻī a me nā pilikia pili.
ʻAʻole ʻike ʻia ke kumu maoli o ka maʻi o Alzheimer. Eia naʻe, ma kahi o 70 pakeneka o nā hihia e pili ana i nā genetics.
ʻO nā kumu pilikia ʻē aʻe e pili ana i nā ʻeha poʻo, ka mōʻaukala o ke kaumaha a i ʻole ke kiʻekiʻe kiʻekiʻe.
Inā kiʻekiʻe ka pilikia o Alzheimer, pono ʻoe e hoʻolohe i kāu meaʻai. Hiki i nā meaʻai he nui ke hoʻomaikaʻi i ke olakino noʻonoʻo a hoʻemi i ka pilikia o ka ulu ʻana i nā maʻi.
ʻO nā meaʻai hiki ke hoʻopau ʻia e hōʻemi i ka pilikia o ka maʻi o Alzheimer e hiki ke helu ʻia penei;
ʻO Blueberry
ʻO BlueberryHoʻopiha ʻia me nā antioxidants e hiki ke pale aku i ka lolo mai ka pōʻino radical manuahi. Mālama pū ia i ke kino mai nā pūhui hao ʻino e hiki ai ke hoʻoulu i nā maʻi degenerative e like me Alzheimer's, multiple sclerosis a me Parkinson's.
Eia kekahi, ʻo nā phytochemicals, anthocyanins a me proanthocyanidins i loko o nā blueberries e hāʻawi i nā pono neuroprotective.
Huaʻai Lau ʻōmaʻomaʻo
Kāpiki ʻO nā lau lau ʻōmaʻomaʻo e like me nā lau lau ʻōmaʻomaʻo e kōkua i ka hoʻoikaika ʻana i ka noʻonoʻo, pale i ka emi ʻana o ka naʻau, a hoʻemi i ka pilikia o ka maʻi o Alzheimer.
kāpī kāleHe kumu meaʻai waiwai ia o ka huaora B12, he mea nui ia no ke olakino cognitive.
Hoʻopili ʻia ka Vitamin K i ka kale a me nā lau ʻōmaʻomaʻo ʻē aʻe i ke olakino noʻonoʻo maikaʻi.
Ua hōʻike ʻia kahi noiʻi 2015 e nā mea noiʻi ʻo Rush University Medical Center e ʻai i ka kale a me ka spinach i ka meaʻai hiki ke kōkua i ka emi ʻana o ka naʻau.
Ua nānā ka haʻawina i nā meaʻai e pili ana i ka hopena a ʻike i ka hoʻohana ʻana i ka vitamina K i lohi i ka emi ʻana o ka cognitive.
ʻO ka ʻai ʻana i 1 a 2 mau ʻai o nā lau ʻōmaʻomaʻo i ka lā he mea maikaʻi ia i ka hōʻemi ʻana i ka pilikia o Alzheimer.
kī ʻōmaʻomaʻo
ʻO nā meaʻai waiwai antioxidant e hoʻomaikaʻi ai i ka mana o ka lolo: kī ʻōmaʻomaʻo, loaʻa kahi wahi koʻikoʻi nona iho.
Kākoʻo kona ʻano antioxidant i nā kīʻaha koko olakino i loko o ka lolo i hiki iā ia ke hana pono.
Eia hou, hiki i ka inu ʻana i ke kī ʻōmaʻomaʻo ke hoʻopau i ka ulu ʻana o ka plaque i ka lolo e pili ana i ka maʻi Alzheimer a me Parkinson, nā maʻi neurodegenerative maʻamau ʻelua.
ʻO ke aʻo ʻana, i paʻi ʻia ma ka Journal of Alzheimer's Disease, e hōʻike ana e kōkua nā polyphenols ʻōmaʻomaʻo i ka ʻelemakule a me nā maʻi neurodegenerative.
Hiki iā ʻoe ke inu i 2 a 3 mau kīʻaha kī ʻōmaʻomaʻo i ka lā e mālama ai i ke olakino lōʻihi o ka lolo.
ke kinemona
ʻO kahi mea ʻala kaulana e hiki ke kōkua i ka wāwahi ʻana i nā palaka lolo a hōʻemi i ka ʻeha o ka lolo e hiki ai ke alakaʻi i nā pilikia hoʻomanaʻo ʻo ia ke kinamona.
ke kinemonaHe kūpono ia i ka pale ʻana a me ka hoʻopaneʻe ʻana i nā hōʻailona o Alzheimer ma o ka hāʻawi ʻana i ke kahe koko maikaʻi i ka lolo.
ʻO ka hanu ʻana i kona ʻala hiki ke hoʻoikaika i ka hana cognitive a hoʻomaikaʻi i nā hana o ka lolo e pili ana i ka nānā ʻana, ka hoʻomanaʻo ʻike virtual, ka hoʻomanaʻo hana, a me ka wikiwiki o ka ʻike.
Hiki iā ʻoe ke inu i ke kīʻaha kīnamona i kēlā me kēia lā a i ʻole kāpīpī i ka pauka kinamona i nā mea inu e like me nā hua salakeke a me nā smoothies.
Salemona
Salemona ʻO nā iʻa e like me ka mea hiki ke kōkua i ka hōʻemi ʻana i nā pilikia o ka lolo e pili ana i ka makahiki ʻoiai e mālama ana i ka lolo.
ʻO ka Omega 3 fatty acids i loaʻa i loko o ka salmon ka mea nui i ka pale ʻana i ka maʻi Alzheimer a me nā ʻano dementia ʻē aʻe.
Ua ʻike kekahi haʻawina ʻo ka docosahexaenoic acid (DHA), kahi ʻano omega 3 fatty acid, hiki ke pale i ka ulu ʻana o Alzheimer.
Hiki ke hoʻolōʻihi i ka ulu ʻana o ʻelua mau ʻeha lolo i hōʻailona o kēia maʻi neurodegenerative.
Hiki i ka DHA ke hoʻolōʻihi i ka hōʻiliʻili ʻana o ka tau, kahi e alakaʻi ai i ka ulu ʻana o nā neurofibrillary tangles.
Hoʻemi pū ʻo DHA i nā pae o ka protein beta-amyloid, ka mea e puʻupuʻu i loko o ka lolo a hiki ke hana i nā pā. Ua mālama ʻia kēia haʻawina ma nā ʻiole genetically modified.
No ka hōʻemi ʻana i ka pilikia o ka maʻi Alzheimer, pono ʻoe e ʻai i nā ʻāpana salmon 1-2 i kēlā me kēia pule.
Turmeric
TurmericLoaʻa iā ia kahi pūhui i kapa ʻia ʻo curcumin, nona nā waiwai antioxidant a me nā anti-inflammatory e pono ai ke olakino lolo.
Hiki i kāna mau mea anti-inflammatory ke pale i ka ʻeha o ka lolo, ka mea i manaʻo ʻia he kumu nui ia o nā maʻi noʻonoʻo e like me ka maʻi Alzheimer.
Hoʻohui ʻia, kākoʻo kona mana antioxidant i ke olakino lolo holoʻokoʻa ma ke kōkua ʻana i ka wehe ʻana i ke kūkulu ʻana o ka plaque i loko o ka lolo a hoʻomaikaʻi i ke kahe o ka oxygen. Mālama kēia a hoʻolohi paha i ka holomua o Alzheimer.
I loko o kahi noiʻi i paʻi ʻia ma ka Indian Academy of Neurology, ʻo ka curcumin e komo ana i ka lolo i hōʻemi ʻia i nā pā beta-amyloid i loaʻa i ka maʻi o Alzheimer.
Hiki iā ʻoe ke inu i ke aniani o ka waiu turmeric i kēlā me kēia lā a hoʻohui i ka turmeric i nā meaʻai e hoʻomau i kou lolo no nā makahiki.
oliva aila
ʻO ka ʻaila ʻoliva puʻupaʻa maoliLoaʻa iā ia kahi pūhui phenolic i kapa ʻia ʻo oleocanthal, e kōkua ana i ka hoʻonui ʻana i ka hana ʻana o nā protein kī a me nā enzymes e kōkua i ka wāwahi ʻana i nā pā amyloid.
Hana ia ma ke ʻano he hana neuroprotective e kūʻē i ka maʻi o Alzheimer.
Ua hōʻike ʻia kahi haʻawina i paʻi ʻia ma ka Journal of Alzheimer's Disease e hiki ke hoʻomaikaʻi i ka ʻaila ʻoliva puʻupaʻa ke aʻo a me ka hoʻomanaʻo a hoʻohuli i ka pōʻino i ka lolo. Ua mālama ʻia kēia haʻawina ma nā ʻiole.
Kelapa Paʻa
e like me ka aila ʻoliva, aila ʻaila He mea maikaʻi hoʻi ia i ka hōʻemi ʻana i ka pilikia o ka dementia a me ka maʻi o Alzheimer.
ʻO nā triglycerides medium-chain i loko o ka ʻaila niu e hoʻonui i ke kiʻekiʻe o ke koko o nā kino ketone, e hana ana ma ke ʻano he wahie lolo. Hoʻonui kēia i ka hana cognitive.
Ua hōʻike ʻia kahi haʻawina i paʻi ʻia ma ka Journal of Alzheimer's Disease e hōʻemi ana ka aila niu i nā hopena o ka amyloid beta ma nā neuron cortical. Hoʻopili ʻia nā peptides beta Amyloid me nā maʻi neurodegenerative.
broccoli
ʻO kēia mea kanu cruciferous kahi kumu waiwai o ka folate a me ka antioxidant vitamin C, ʻelua mau mea nui i ka hana o ka lolo.
ʻO kahi haʻawina i paʻi ʻia ma ka Journal of Alzheimer's Disease e hōʻike ana i ka mālama ʻana i nā pae olakino o ka huaora C hiki ke loaʻa kahi hana pale i ka emi ʻana o ka cognitive pili i ka makahiki a me ka maʻi o Alzheimer.
broccoli Loaʻa pū kekahi i ka folate a loaʻa nā carotenoids e hoʻohaʻahaʻa i nā pae o ka homocysteine, kahi amino acid i pili i ka hōʻino naʻau.
Eia kekahi, he kuleana koʻikoʻi nā huaora B like ʻole i ka hoʻomaikaʻi ʻana i ka noʻonoʻo a me ka hoʻomanaʻo. Hiki i ka Broccoli ke ho'ēmi i ka hopena o ka luhi a me ke kaumaha.
Walnut
WalnutHiki ke kōkua i kāna mau waiwai anti-inflammatory a me antioxidative e hōʻemi i ka pilikia, hoʻopaneʻe i ka hoʻomaka ʻana, hoʻolōʻihi i ka piʻi ʻana o ka maʻi Alzheimer, a i ʻole ke pale aku.
ʻO ka ʻai ʻana i ka walnuts e pale i ka lolo mai ka protein beta-amyloid, kahi protein i ʻike pinepine ʻia i loko o ka lolo o ka poʻe me Alzheimer.
Eia kekahi, ʻo ka walnuts kahi kumu maikaʻi o ka zinc, hiki iā ia ke pale i nā cell lolo mai ka pōʻino radical manuahi.
ʻO ka lā e hoʻomaikaʻi ai i ke olakino cognitivepuʻupuʻu E ʻai i ka lima o ka walnuts.
