No ke olakino lolo a me ke olakino noʻonoʻo, eia kēia ʻatikala

No ke olakino lolo a me ke olakino noʻonoʻo, eia kēia ʻatikala

Ua ʻike ʻo Kauka Uma Naidu, he psychiatrist, meaʻai meaʻai, loea lolo, a me ke kumu kumu ma ke Kula Lapaʻau ʻo Harvard, i kahi hui o nā meaʻai pono e ʻai ʻia no ka mālama ʻana i ka meaʻai kaulike, e hōʻoiaʻiʻo ana e loaʻa i ke kino nā huaora kūpono a pau, ʻoiai ʻo lākou. pono e pale i ka emi ʻana o ka cognitive.

Ua ʻōlelo ʻo ia e hāʻawi ana i ka piʻi ʻana o ka hoʻomohala ʻana i nā maʻi neurological i ko mākou mau makahiki, ʻo kekahi o nā nīnau i nīnau pinepine ʻia: "He aha ka vitamina maikaʻi loa e pale ai i ko mākou lolo mai ka ʻelemakule?"

Ua kākau ʻo Nadeau i kahi ʻatikala no CNBC ua like kēlā me kēia o kā mākou microbiome me kahi manamana lima, no laila ua hana ʻia kahi hoʻolālā ʻai kūpono i nā pono kūʻokoʻa o kēlā me kēia kanaka. Akā i ka manawa like, ua koho ʻo ia i nā huaora B i mea nui no ka mālama ʻana i ka lolo ʻōpio a olakino.

Nā pōmaikaʻi o nā huaora B no ka lolo

Ua ʻike ʻo ia i kahi haʻawina mai Wayne State University School of Medicine ua ʻike pinepine ʻia ke kaumaha, ka dementia a me ka pilikia o ka noʻonoʻo me ka hemahema o nā huaora B.

"ʻO ka nele o ka Vitamin B12 ma keʻano he kumu o nā pilikia noʻonoʻo uaʻoi aku ka maʻamau ma mua o ko mākou manaʻo, ma waena o nā poʻe kahiko e noho hoʻokahi aʻaʻoleʻai pono," i'ōleloʻia e ka psychiatrist a me ka mea kākau o ka noiʻi,ʻo Rajaprabhakaran Rajarithinam.

Ua wehewehe ʻo ia he 8 mau huaora B ʻokoʻa, ʻo kēlā me kēia me kāna mau pono olakino mua:

1. Hoʻonui i kou ikaika

ʻO ka Vitamin B1, a i ʻole thiamin, he mea nui ia no ka hana kumu o kā mākou mau cell a me ka metabolism o nā meaʻai no ka ikehu.

ʻO ka lolo kekahi o nā mea hana metabolic i loko o kou kino, ʻo ia ka mea e pono ai ke kākoʻo thiamine e pale i nā hemahema e hiki ai ke alakaʻi i nā pilikia neurological i ka wā e hiki mai ana.

2. Hoʻokaʻawale i nā lāʻau lapaʻau

ʻO ka Vitamin B2, a i ʻole riboflavin, ke hana ma ke ʻano he cofactor no nā enzymes i loko o kā mākou mau cell e hana i nā hopena koʻikoʻi, e like me ke kino a me ka lolo.

He mea kōkua nō hoʻi i ka ulu ʻana o ka cell, ka hana ʻana i ka ikehu, a me ka haki ʻana o nā momona a me nā mea ʻē e like me nā lāʻau lapaʻau.

3. E ho'ēmi i ka mumū

ʻO ka Vitamin B3, a i ʻole niacin, e hana pū me nā enzymes ʻoi aku ma mua o 400 e hana i nā mea e like me ka cholesterol a me nā momona e pono ai i loko o ke kino, e hoʻohuli ana i ka ikehu no kā mākou ʻōnaehana okana. ʻO ka Niacin kekahi antioxidant, e kōkua i ka hoʻohaʻahaʻa i ka ʻeha nui.

4. E kākoʻo i kou olakino lolo holoʻokoʻa

Pono ka Vitamin B5, a i ʻole pantothenic acid, no ka hana ʻana i ka pūhui molekala i kapa ʻia ʻo coenzyme A, e kōkua ana i nā enzymes o ke kino e kūkulu a wāwahi i nā momona momona no ka ikehu.

Kōkua ia i kā mākou mau cell e hana i nā protein acyl carrier, e kōkua i ka hana ʻana i nā momona pono. ʻO ka lolo ka nui o nā momona, no laila ʻo ka pantothenic acid kekahi o nā huaora koʻikoʻi i ke kākoʻo ʻana i ke olakino lolo.

5. E hakakā i nā maʻi

He mea kaulana ka Vitamin B6, a i ʻole pyridoxine, no kāna kuleana i ka pale ʻana i nā maʻi no ka mea ua pili nā pae kūpono o kēia huaora i kahi haʻahaʻa haʻahaʻa o ka ulu ʻana o kekahi mau maʻi maʻi.

Hoʻohui, kōkua ka pyridoxine i nā hopena kemika he nui i ke kino e kākoʻo ana i ka hana immune a me ke olakino lolo.

6. Kōkua i nā pūnaewele e kamaʻilio maikaʻi

ʻO ka Vitamin B7, i kapa ʻia ʻo biotin, hoʻoponopono i ka hōʻailona kelepona no ka kamaʻilio wikiwiki a maikaʻi hoʻi ma ke kino. I loko o ka lolo, he mea koʻikoʻi ka hoʻouna ʻana i nā hōʻailona kelepona ma o nā neurotransmitters.

7. E mālama i kāu kaulike

ʻO ka Vitamin B9, a i ʻole ka waikawa folic, he mea hoʻohui kaulana a me ka huaora pono no ke kākoʻo ʻana i ke olakino o ka lolo a me ka ʻōnaehana nerve, a alakaʻi i ke olakino noʻonoʻo kaulike.

ʻO kahi pōmaikaʻi ʻē aʻe ʻo ia ke kōkua i ka hoʻoikaika ʻana i ka detoxification cellular.

8. E kokua i kou naau

ʻO ka Vitamin B12, a i ʻole cobalamin, he mea nui ia no ka hoʻokumu ʻana i nā ʻāpana koko ʻulaʻula a me DNA, a me ke kākoʻo ʻana i ka hoʻomohala ʻana a me ka hana o ka ʻōnaehana nerve.

Kākoʻo pū ʻo B12 i ka haki ʻana o ka homocysteine, he pūmua e hiki ke hoʻopilikia maikaʻi ʻole i ke olakino cardiovascular a alakaʻi i ka dementia ke kaumaha ke kaumaha.

ʻO nā meaʻai maikaʻi loa i loaʻa ka huaora B

ʻO Naidu, ka mea kākau o ka puke kūʻai maikaʻi loa ʻo This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, a me nā mea hou aku, manaʻo e hilinaʻi i ka meaʻai e loaʻa ai kēia hui o nā huaora. Eia naʻe, ua ʻike ʻo ia ʻaʻole kūpono kā mākou meaʻai, no laila aia kekahi mau hihia e kōkua ai nā mea hoʻohui, akā pono e hoʻāʻo a nīnau mua i kāu kauka.

ʻO nā huaora B kekahi o nā mea maʻalahi loa e komo i kāu meaʻai no ka mea ʻo nā meaʻai momona i hoʻokahi ʻano o ka huaora B he nui nā mea he nui, inā ʻaʻole ʻo lākou a pau, wahi āna.

Eia 6 mau meaʻai momona i ka huaʻa B i hiki iā ʻoe ke ʻai i kēlā me kēia lā:

1. Aia i loko o hoʻokahi huamoa ka hapakolu o ka waiwai o ka lāʻau B7 i ʻōlelo ʻia i kēlā me kēia lā, ʻoiai aia kekahi mau hua liʻiliʻi o nā huaora B ʻē aʻe.

2. He kiʻekiʻe ka Yogurt i ka huaʻa B2 a me ka huaʻa B12, a me nā probiotics maoli, e kākoʻo ana i ke olakino a me ka noʻonoʻo.

3. ʻO nā legumes e like me ka pīʻeleʻele, ka moa, a me ka lentil e kōkua i ka hoʻoikaika ʻana i kou ʻano a me ke olakino lolo. He kumu maikaʻi loa ia o ka huaora B9, a loaʻa iā lākou nā hua liʻiliʻi o ka huaora B1, ka huaora B2, ka huaora B3, ka huaora B5 a me ka huaora B6.

4. He waiwai maoli ka Salmon i nā huaora B a pau, ʻoi aku ka nui o ka huaora B2, ka huaora B3, ka huaora B6 a me ka huaora B12.

5. ʻO nā ʻanoʻano pua lā kekahi o nā kumu kanu maikaʻi loa o ka huaora B5. Hiki iā ʻoe ke loaʻa i ka 20% o ka waiwai o kēlā me kēia lā i manaʻo ʻia o kēia vitamina mai hoʻokahi auneke o nā hua.

6. ʻO nā ʻōmaʻomaʻo lau e like me ka spinach, chard, a me ke kāpeti kahi kumu nui o ka huaʻa B9. ʻO kēia ka meaʻai maikaʻi loa no nā poʻe maʻi e makemake e hoʻomaikaʻi i kahi ʻano ʻino.