ʻO ka lolo ka puʻupuʻu a he mea nui ia e mālama ikaika. ʻAʻole e hana ka Pushups a me nā dumbbells, akāʻo kaʻai pono e! ʻEhiku aʻuʻai e hiki ke kōkua i ka hoʻomaikaʻiʻana i ka hana hoʻomanaʻo, ka paleʻana i ka maʻi lolo, aʻoi aku.
ʻO'Avocados
Me he mea e pono ai ke kumu hou e hauʻoli ai i kēia mau meaʻoliʻoli'ōmaʻomaʻo! Hoʻopihaʻiaʻo'Avocados me kahi kokoke i 20 mau kumuhana waiwai nui. ʻO ka Vitamin E, hoʻokahi o ia mau meaʻai, ua hōʻikeʻia e ho'ēmi i ka piʻiʻana o ka maʻi o Alzheimer.
ʻO'Avocados kekahi mea pālahalaha, ka mea i hōʻike i ka hikiʻana ke mālama i ka lolo me ka paleʻana i nā kahe.
ʻAʻole hiki i ke kakahiaka nui e hoʻomaka i ka hōʻemiʻana i nā maʻi maʻi ma hope. E mālama wale i nā mahele, no ka mea,ʻo ka pākoa he kikoleka kaloka nui, aʻaʻole nui nui kaʻohiʻana i nā pono . E kau iā ia ma kāu kāwīwī, e hoʻopili i kāu hua manu e kāwiliʻia ai, aiʻole e hoʻohana paha i mea e hana ai i ka guac e hoʻomau i ka pāʻani.
Wild Wild
Manaʻo pahaʻoe e hoʻomanaʻo mauʻia ke kahawai maʻemaʻe e like me kahi hua'ōlelo nui o omega-3s. Eia nā mea āu iʻikeʻole ai: Pono nō i ka lolo e hana pono i kēlā mau mea momona. Mālama lākou i nā pūpū o ka lolo i kahiʻeha, hoʻohaʻahaʻa i ka mumuna, a kōkua i ka hanaʻana i nā neurotransmitters,ʻo ia keʻano e kamaʻilio ai ko kākou lolo me ke koena o ke kino. Hōʻike nā hōʻike i kaʻaiʻana i ka iʻa e like me ka iʻa hihiu hiki ke emi nui i ka maʻi o ka maʻi o Alzheimer. Eia kahi mea maʻalahi-hiki-hiki ke hanaʻia no ka wai pona i paʻiʻia i loko o kahi pahu pahu.
ʻO ka Cleanup he makani!
Beets
ʻO nā beets ke kukui o keʻano! Leʻaleʻa aʻoluʻolu, piha lākou i ka mana hoʻonaʻauao i ka lolo. Aia nā beets i kahi kiʻekiʻe o ka nitrates. Ua hoʻoholo nā kńnaka epekema ma ke Kulanui o Wake Forest e hiki i keia mau namu ke hoʻonui i ke koko a me ka oxygen i ka lolo.
ʻOhi
Ke komo nei wau i loko o ka ohe i kahi ala nui.
(ʻO kaʻaina ahiahi heʻaina kakahiaka nui loa!)ʻO kēia mau'ōpū piha i ka pahu i hāʻawi i ka glucose, a me ka poho lima. A, no ka hoʻokaheʻana o kou kino me ka mālie, hoʻokomo iāʻoe no nā hola.
ʻO Blueberries
ʻO ka Blueberries ka nui o kaʻai. He kola lākou no nā pono maikaʻi, no laila,ʻaʻole ia he mea kupanaha no ka mālamaʻana i kēia mau mea liʻiliʻi i ka olakino o ka lolo! Ua piha lākou i nā antioxidants-ʻoi aku ka nui o nā meaʻai ma waho.
Ua hōʻikeʻia kēia mau antioxidants i ka hapa nui o nā hemahema i ka hoʻomanaʻoʻana a me ka hoʻohui kaʻa. Uaʻikeʻia kahi aʻo a Dr. James Joseph o ka USDA i kēia mau hua i hoʻomaikaʻi maikaʻi i ka lolo a hoʻohuli i nā hana'elepa o ka lolo. ʻO nā lole lole he mea maʻalahi ke hoʻokomo i kāuʻai ( keʻole inā makemake mauʻoe i kēia manawa ): Eʻai wale iā lākou, i luna o ka yogurt a iʻole ka oatmeal, aiʻole eʻoki i loko o kekahi mau momona maikaʻi!
Pākē
Hoʻohālike i ka blueberries, nā'ōmato me nā antioxidants maikaʻi-ʻo ia hoʻi, lycopene . Mālama nā antioxidants e kū'ē i ka pōʻino liʻiliʻiʻole i nā pūnaewele, e kōkua ana i ka paleʻana i ka Alzheimer a me ka dementia. Hiki ke kino iāʻoe i ka lycopene i ka wā eʻai aiʻoe i nā'ōmato i kīkīʻia ma kahi kū'ē i nā mea ulu. Maikaʻi eʻike!
ʻO ka puaʻa
Ka mana o Purple! ʻO nā mea'ūpī liʻiliʻi e like me ka eggplant e loaʻa nā kinipona i hiki ke pale i ka paʻakikī.
Ma kekahi mau haʻawina, ua hōʻikeʻia nā anthocyanins (e hāʻawi ana i ka eggplant konaʻala) e hoʻonui i ka makaukau aʻo, ka hoʻomanaʻo, a me nā mākauʻike. E hoʻomaka i ka hoʻokomo hou i ka eggplant i loko o kou ola i kēia lā!
E hana i ka eggplant me ka papa-skim mozzarella a me nā'āpana palaoa kupa palaoa no kahi kanu eggplant Parm. A iʻokiʻokiʻia i ka eggplant i loko o ka ihe, ke kapa me nā hua manu a me ka'ōpala palaoa palaoa a pau, a me ka baʻa no ka meaʻai maikaʻi! Hiki iāʻoe ke kuke i kahi'āpana eggplant i loko o ka skillet a hoʻohanaʻia e like me ka palaʻa pizza-lowbb.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!