Menene alaƙar abincin da muke ci da ƙwaƙwalwar ajiya? Mun san yadda abin da muke ci ke shafar jikinmu. A kowace rana, masana kimiyya suna yin sabbin bincike game da abincin da ke ƙarfafa kwakwalwa da ƙwaƙwalwa. Waɗannan binciken sun nuna cewa abinci yana da ayyuka masu mahimmanci akan ƙwaƙwalwa da ƙwaƙwalwa.
Jikinmu baya son damuwa. Yana sakin cytokines masu kumburi lokacin da muke damuwa. Wadannan ƙananan sinadarai, kamar kamuwa da cuta, suna tilasta tsarin rigakafi don yin wuta da kuma yaki da damuwa ta hanyar kumburi. Kumburi yana taimakawa kare mu daga cututtuka kuma yana gyara jiki lokacin da muka fuskanci yanayi kamar rauni ga jiki. Amma kumburi na kullum wani yanayi ne daban. Yana iya haifar da cututtuka na autoimmune irin su sclerosis mai yawa, damuwa, hawan jini, da sauransu.
Hanjin mu yana kiyaye amsawar garkuwar jikinmu da kumburin mu. Bugu da kari, kwayoyin halittar hanji wadanda ke shiga ko aka samar a cikin kwakwalwa suma suna shafar iyawar fahimta, kamar fahimta da sarrafa sabbin bayanai.
Bugu da kari,antioxidantsAbincin da ke da kitse mai kyau, bitamin, da ma'adanai na iya taimakawa wajen hana cutar kwakwalwa. Don haka idan muka ba wa jikinmu abinci mai gina jiki wanda ke amfanar hanji da kuma kwakwalwa, muna tsara tunaninmu da kyau. A wannan ma'anar, abincin da ke ƙarfafa ƙwaƙwalwar ajiya yana samun mahimmanci.
Abincin Da Ke Ƙarfafa Tunawa
Abincin da ke haɓaka ƙwaƙwalwar ajiya
dukan hatsi
Dukan hatsi abinci ne masu dacewa da kwakwalwa. Oatmeal, quinoa, sha'ir, launin ruwan kasa da shinkafar daji, alkama da amaranth suna daga cikin abincin da ke ƙarfafa ƙwaƙwalwa. Fiber da hadaddun carbohydrates a cikin hatsi suna buɗe magudanar jini a cikin kwakwalwa. Yana hana ciwon kwakwalwa da ciwon hauka.
Pulse
Legumes sun ƙunshi baƙin ƙarfe, potassium, magnesium, folate, choline, thiamine da phytosterols daban-daban waɗanda dole ne a samo su daga abinci. Waɗannan abubuwan gina jiki suna haɓaka aikin fahimi. Yana taimakawa wajen ƙarfafa ƙwaƙwalwar ajiya.
avocado
avocadoYana daidaita matakin sukari na jini tare da kitsen sa guda ɗaya kuma yana ƙara haske ga fata. Ya ƙunshi duka bitamin K da folate, avocado na ɗaya daga cikin abincin da ke ƙarfafa ƙwaƙwalwa. Domin yana da tasiri wajen ƙarfafa aikin fahimi, musamman ƙwaƙwalwa. Hakanan yana taimakawa hana gudan jini a cikin kwakwalwa.
gwoza
Wannan tushen kayan lambu yana rage kumburi, ya ƙunshi antioxidants anti-cancer kuma yana taimakawa cire gubobi daga jini. Wani fa'ida kuma shine yana daya daga cikin abinci masu kara kuzari. Nitrates na halitta a cikin beets suna inganta aikin tunani ta hanyar ƙara yawan jini zuwa kwakwalwa.
Blueberries
BlueberriesYana daya daga cikin abincin da ke da mafi girman ƙarfin antioxidant tare da bitamin C, K da abun ciki na fiber. Yana kare kwakwalwa kuma yana ƙarfafa ƙwaƙwalwa.
rumman
Wannan 'ya'yan itacen ja mai zaki kuma yana da babban ƙarfin antioxidant. Yana kare kwakwalwa daga damuwa mai yawa. Yana kare kwakwalwa da tsarin juyayi daga kumburi.
broth na kashi
broth na kashi, wani nau'in abinci ne da ke ƙarfafa ƙwaƙwalwa. Domin yana da kaddarorin sinadirai. Yana taimakawa inganta ƙwaƙwalwar ajiya.
Broccoli yana haɓaka ƙwaƙwalwar ajiya saboda yawan abun ciki na bitamin K da choline.
Dark cakulan
Dark cakulanYa ƙunshi flavonols tare da antioxidant da anti-inflammatory Properties. Yana kuma rage hawan jini. Yana inganta kwararar jini zuwa duka kwakwalwa da zuciya.
Kwai gwaiduwa
Idan farin kwai ne kawai za ku ci, to ku ma ku ci gwaiduwa. Gwaiduwa ya ƙunshi babban adadin choline, wanda ke taimakawa ci gaban kwakwalwar tayin ga mata masu ciki. Don haka yana da iko mai girma akan ƙwaƙwalwar ajiya.
karin budurwa man zaitun
karin budurwa man zaitun Godiya ga polyphenol antioxidants da ya ƙunshi, ba zai iya inganta koyo da ƙwaƙwalwar ajiya kawai ba, amma kuma ya sake juyar da abubuwan da suka shafi shekaru da cututtuka. Man zaitun kuma yana yakar ADDLs, furotin da ke da guba ga kwakwalwa kuma yana haifar da cutar Alzheimer.
kore kayan lambu
Kamar kabeji, chard, alayyafo, lataskore kayan lambu Abincin da ke inganta ƙwaƙwalwar ajiya. Domin cin su akai-akai yana rage haɗarin cutar hauka. Yana inganta iya tunani. Saboda haka, yana kuma ƙarfafa ƙwaƙwalwar ajiya.
Rosemary
Carnosic acid, daya daga cikin manyan sinadaran Rosemary, yana kare kwakwalwa daga lalacewa. Lalacewa ga kwakwalwa yana nufin cewa zai sami wahalar yin ayyukan tunani. Don haka Rosemary na daya daga cikin abinci masu kara kuzari.
Kifi
KifiYana daya daga cikin mafi yawan abinci mai gina jiki, abincin kwakwalwa. Yana inganta ƙwaƙwalwar ajiya ta hanyar taimaka wa kwakwalwa yin aiki da kyau tare da omega 3 fatty acids.
kashewa
Naman gabobin jiki kamar koda, hanta da zuciya suna da micronutrients irin su alpha lipoic acid wanda ke da tasiri mai kyau akan lafiyar hankali. Alpha lipoic acidYana inganta ƙarancin ƙwaƙwalwar ajiya a cikin marasa lafiya na Alzheimer. Yana taka rawa a cikin ingantaccen aiki na kwakwalwa.
Turmeric
An yi amfani da shi cikin tarihi don abubuwan warkarwa.turmericDandalin curcumin da ake samu a cikin zuma yana inganta shakar iskar oxygen da kwakwalwa ke samu kuma yana saukaka sarrafa bayanai.
Gyada
Gyadayana inganta lafiyar hankali. Ya ƙunshi babban matakan antioxidants, bitamin da ma'adanai, don haka inganta faɗakarwar tunani. Vitamin E a cikin goro kuma yana rage haɗarin cutar Alzheimer.
Almond
Almond Abincin abinci ne ga kwakwalwa. Yana da ƙwaƙwalwar haɓaka abinci. Domin yana da wadata a cikin bitamin E, folate da omega 6 fatty acids. Waɗannan abinci suna da tasiri mai ƙarfi akan ƙwaƙwalwar ajiya.
Gyada
Gyada Yana da babban niacin da folate kuma yana da kyakkyawan tushen bitamin E. Waɗannan abubuwan gina jiki suna hana raguwar tunani da ke da alaƙa da shekaru.
Koren shayi
Koren shayiAbubuwan polyphenols da ke cikinsa suna inganta aikin kwakwalwa. Yana ƙarfafa ƙwaƙwalwar ajiya. Wani sinadari da ake samu a koren shayi shine maganin kafeyin. Yana daya daga cikin abubuwan da ke kara kuzari a kwakwalwa.
kofi
Kofi abin sha ne mai dauke da maganin kafeyin. Yawancin amfanin kwakwalwa suna zuwa daga maganin kafeyin. Amma kuma yana ƙunshe da wasu sinadarai irin su chlorogenic acid waɗanda ke shafar ƙwaƙwalwa. Yana ba da hankali, inganta faɗakarwa, lokacin amsawa da ƙwaƙwalwa.
Ruwan lemu Yana da wadata a cikin bitamin C. Wannan bitamin yana taimakawa wajen mayar da hankali. Yana ƙarfafa ƙwaƙwalwar ajiya.
kore smoothies
Ana yin smoothies kore tare da haɗaɗɗen 'ya'yan itatuwa da kayan marmari masu kore irin su cucumber, Kale, alayyahu, koren apple. Sinadaran da ke cikinta suna karfafa kwakwalwa. Anan shine girke-girke mai haɓaka ƙwaƙwalwar ƙwaƙwalwa…
kayan
Hannu 2 na danyen kabeji
Rabin ayaba 1, bawon da yanka
rabin 1 avocado
Gilashin yogurt
rabin gilashin madara
dintsin kankara
Yaya ake yi?
A wanke kabeji. Mix dukkan sinadaran a cikin wani blender.
Idan santsi ya yi kauri sosai, zaka iya ƙara madara.
Idan yayi sirari sosai, sai a kara ayaba ko avocado.
madarar zinariya
Har ila yau ake kira turmeric lattemadarar zinariyaAbin sha ne mai dumi, mai tsami wanda ke ɗauke da turmeric, ɗanɗano mai haske rawaya. Turmeric yana ƙunshe da curcumin, wanda zai iya ƙara yawan samar da kwayoyin neurotrophic da aka samu daga kwakwalwa. Ƙananan abu yana da alaƙa da rashi na tunani da rashin lafiyan ƙwayoyin cuta. Saboda haka, haɓaka matakan su yana inganta aikin kwakwalwa. Ana yin nonon zinare kamar haka;
kayan
Kofin madara na 2
1,5 teaspoons (5 grams) na ƙasa turmeric
ball
Cinnamon ko baƙar fata
Yaya ake yi?
Ƙara madara a kan zafi kadan.
Ki zuba turmeric sannan a cire daga wuta.
Zuba madarar zinare a cikin mug kuma ƙara abin zaki da zaɓi.
Kefir
Kefir Abin sha ne mai haki mai cike da ƙwayoyin cuta. Ana yin shi daga madarar da aka haɗe. Yana taimakawa aikin kwakwalwa ta hanyar haɓaka haɓakar ƙwayoyin cuta masu lafiya waɗanda aka samu a cikin hanji.
Hanyoyin Haɓaka Ƙwaƙwalwa
cinye ƙasa da sukari
Yawan shan sukari yana haifar da matsalolin lafiya da yawa kamar raguwar fahimi da cututtuka na yau da kullun. Bincike ya nuna cewa cin sukari da yawa yana da tasiri kan raunin ƙwaƙwalwar ɗan gajeren lokaci, musamman.
Man kifi
Man kifi, Yana da arziki a cikin omega 3 fatty acids eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA). Wadannan mai suna inganta ƙwaƙwalwar ajiya. Duk DHA da EPA suna da mahimmanci ga lafiya da aiki na kwakwalwa.
yin zuzzurfan tunani
Karatun MeditasyonYana shafar lafiyar mu ta hanyoyi da yawa. Yana shakatawa da kwantar da hankali. Yana rage damuwa da zafi, yana rage hawan jini har ma yana inganta ƙwaƙwalwar ajiya. An bayyana tunani don ƙara launin toka a cikin kwakwalwa. Halin launin toka yana raguwa yayin da muke tsufa, wanda ke haifar da mummunan tasiri akan ƙwaƙwalwa da fahimta.
Rike nauyin ku a cikin lafiya
Kula da nauyin jikin lafiya yana da mahimmanci. Yawancin karatu suna nuna kiba a matsayin abin haɗari ga raguwar fahimi. Abin sha'awa shine, kasancewa mai kiba yana haifar da canje-canje a cikin ƙwayoyin da ke da alaƙa da ƙwaƙwalwar ajiya a cikin ƙwaƙwalwa kuma yana yin mummunan tasiri akan ƙwaƙwalwar ajiya.
Barci yana taka muhimmiyar rawa wajen ƙarfafa ƙwaƙwalwar ajiya, wani tsari wanda ke ƙarfafa tunanin ɗan gajeren lokaci kuma ya canza zuwa abubuwan tunawa masu dorewa. Karatu,rashin barcin kuyana nuna cewa yana iya yin illa ga ƙwaƙwalwar ajiya.
Kada ku yi amfani da barasa
Yawan shan barasa yana da illa ga lafiya kuma yana da illa ga ƙwaƙwalwa. Barasa yana haifar da tasirin neurotoxic akan kwakwalwa. Yawan shan giya yana lalata hippocampus, wani muhimmin sashi na kwakwalwa wanda ke taka muhimmiyar rawa a ƙwaƙwalwar ajiya.
horar da kwakwalwarka
Haɓaka ƙwarewar fahimi ta hanyar buga wasannin ƙwaƙwalwar ajiya hanya ce mai daɗi da inganci don ƙarfafa ƙwaƙwalwa. Ayyuka kamar wasanin gwada ilimi, wasan tuno kalma… Waɗannan ayyukan kuma suna rage haɗarin hauka.
Kada ku cinye carbohydrates mai ladabi
Duk da yake akwai abincin da ke ƙarfafa ƙwaƙwalwar ajiya, akwai kuma abincin da ke haifar da tawayar ƙwaƙwalwa. Yawaitu masu yawa kamar kek, hatsi, kukis, farar shinkafa da farar burodicarbohydrates mai ladabi Amfani yana lalata ƙwaƙwalwar ajiya. Wadannan abinci suna da babban ma'aunin glycemic, ma'ana jiki yana narkar da wadannan carbohydrates da sauri, yana haifar da saurin hawan matakan sukari na jini. Nazarin ya nuna cewa yawan amfani da carbohydrates mai ladabi yana da alaƙa da cutar hauka, raguwar fahimi, da rage aikin fahimi.
Kula da karancin bitamin D
Vitamin DYana da sinadirai da ke taka muhimmiyar rawa a cikin jiki. Ƙananan matakan wannan bitamin yana haifar da matsaloli masu yawa, kamar raguwar aikin fahimi. Hakanan yana ƙara haɗarin kamuwa da cutar hauka.
motsa jiki
Motsa jiki yana da mahimmanci ga lafiyar jiki da ta hankali. Nazarin ya ƙaddara cewa yana da amfani ga kwakwalwa kuma zai iya taimakawa wajen inganta ƙwaƙwalwar ajiya a cikin mutane masu shekaru daban-daban, daga yara zuwa manya.
gwada curcumin
Curcumin wani fili ne da aka samu a cikin babban taro a cikin tushen turmeric. Yana da karfi antioxidant kuma yana da karfi anti-mai kumburi sakamako a cikin jiki. Nazarin ya gano cewa curcumin yana rage lalacewar oxidative da kumburi a cikin kwakwalwa, da kuma rage yawan adadin amyloid plaques. Waɗannan suna taruwa akan ƙwayoyin cuta, suna haifar da mutuwar tantanin halitta da nama kuma suna haifar da asarar ƙwaƙwalwa.
Ci koko
KakaoYana ba da antioxidants masu ƙarfi da ake kira flavonoids. Bincike ya nuna cewa flavonoids na da amfani musamman ga kwakwalwa. Yana taimakawa wajen haɓaka haɓakar jijiyoyin jini da ƙwayoyin jijiyoyin jini da haɓaka kwararar jini a sassan kwakwalwar da ke cikin ƙwaƙwalwar ajiya.
