Nnuan bɛn na eye sen biara ma amemene akwahosan? (Foods for Brain Health) Momma yɛnhwehwɛ mu yiye!

Yɛn nyinaa nim sɛ nea yedi ne nea yɛnom no ka yɛn nipadua nyinaa. Nanso so wunim sɛ aduan ho hia yɛn amemene saa ara? Sɛnea kar hia pɛtro a eye sen biara no, saa ara na yɛn amemene nso hia aduannuru bi na ama ayɛ adwuma yiye. Enti ɛnnɛ, momma yɛnka nnuan ne suban pa a ebetumi aboa ma yɛn amemene ayɛ yiye, ayɛ nnam, na ayɛ nnam ho asɛm.

Ɔkwan bɛn so na aduan betumi aboa amemene no?

So wunim sɛ amemene no na ɛde ahoɔden di dwuma sen yɛn nipadua mu akwaa nyinaa? Biribiara a yɛyɛ, yedwen, na yesua hwehwɛ saa ahoɔden yi. Saa ahoɔden yi fi aduan a yedi mu. Afei nso, aduannuru bi ho hia na ama amemene mu nkwammoaa anyin, ayɛ adwuma yiye, na akura ntini a ɛma amemene no mu.

Sɛ yɛbɛka no tiawa a, yɛn amemene no yɛ afiri a ɛyɛ den yiye na ahoɔden wom. Sɛ wɔamma no aduan pa a, ne dwumadi betumi asɛe. Momma yɛnhwɛ nea saa aduannuru a ɛho hia no yɛ.

Dɛn ne nnuan a eye sen biara ma amemene akwahosan?

Kae sɛ, "nkrabea" aduan biara nni hɔ a ebetumi ama amemene no atu mpɔn. Nea ɛho hia ne aduan pa a yedi akyi nyinaa. Nhwehwɛmufo ahu nnuan pii a eye ma amemene no ne koma no nso.

• Mediterranea aduan: Aduan a nhabannuru, nnuaba, aburow a wɔayam, nnuaba, mpataa, ne ngodua ngo pii wom.
• DASH aduan (Dietary Approaches to Stop Hypertension): Aduane a nkyene nnim, nnuaba ne nhabannuru nnim a ɛboa ma wodi mogya mmoroso so.
• MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay): Eyi yɛ aduan abien a yɛaka ho asɛm wɔ atifi hɔ no a wɔaka abom, a wɔayɛ no titiriw sɛ wɔde besi amemene no akwahosan so.

Saa nnuan abiɛsa yi nyinaa kura nnuan a edidi so yi a ɛyɛ pɛ:

• Nnuadewa a ɛyɛ ahabammono tuntum (te sɛ spinach, kale , collard greens) .
• Aburow a wɔayam (aburow a ɛyɛ bruu, oats, atoko) .
• Mpataa a srade wom (salmon, sardines, herring) .
• Akokɔ
• Atoko te sɛ bankye , chickpeas, atoko
• Nnuadewa te sɛ almond, cashews, ne walnuts
• Nnuadewa (strawberry, blueberries) .
• Ngodua ngo

Nnuan a eye ma amemene no bi

Bere a aduan a wodi nyinaa ho hia no, momma yenhu nnuan kakraa bi a mfaso wɔ so titiriw a aduannuru a amemene no hia ahyɛ mu ma nso.

Mpataa a srade wom

Mpataa te sɛ salmon, mackerel, herring, ne sardines wɔ omega-3 srade a ɛdɔɔso . Saa ngo a ahoɔden wom yi betumi aboa ma asiane a ɛwɔ hɔ sɛ wobenya komayare ne amemene mu yare no so atew. Nnipa binom nom mpataa mu ngo a wɔde ka ho, nanso nhwehwɛmu kyerɛ sɛ sɛ wonya saa aduannuru yi fi aduan mu a, etu mpɔn kɛse.

Flax aba ne Chia aba

Saa nnuaba yi nso wɔ omega-3 ne vitamin E. Afei nso, nnuaba te sɛ walnuts, almonds, ne pistachios ye ma amemene no yiye.

Avocado a wɔde yɛ nneɛma

Avocado yɛ nnuaba a ɛboro so a vitamin E, vitamin C, ne folate ahyɛ mu ma . Wɔsan nso yɛ ɔkwan pa a wobɛfa so anya srade a ahoɔden wom ne omega-3s.

Blueberry a wɔde yɛ nnuadewa

Saa aduaba yi wɔ flavonoids ne antioxidants , a ɛboa ma obi kae ade yiye na ɛhyɛ ɔfe a ɛwɔ amemene no mu no so.

Aburow a Wɔayɛ no Nnua

Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oats, ne atoko yɛ carbohydrates fibea pa a ɛma amemene no nya ahoɔden. Fiber ne vitamin a ɛwɔ saa nnuan yi mu nso boa ma wɔbɔ obi ho ban fi komayare ho.

Suban afoforo a ɛho hia ma amemene akwahosan

Ɛnyɛ aduan nko, na mmom yɛn asetra kwan nso ho hia yiye wɔ amemene a ɛte apɔw a yɛbɛkɔ so akura mu no mu.

• Twe wo ho fi nnuan a asikre ne srade pii wom ho: Sɛ wudi asikre pii a, ebetumi ama amemene no ayɛ mmerɛw na wabrɛ. Wɔsan frɛ eyi sɛ ‘amemene mu sum’. Nnuan a asikre pii wom a obi di bere tenten no betumi asɛe amemene no nhyehyɛe, na ɛde nyarewa te sɛ amemene no onyin ne adwenemhaw aba .
• Kwati nsa: Nsã sesa amemene no dwumadi. Sɛ obi nom nsa pii bere tenten a, ebetumi asɛe amemene no daa.
• Kɔ so yɛ nnam: Apɔw-mu-teɛteɛ boa ma wohwɛ nipadua mu duru so, ɛtew asiane a ɛwɔ hɔ sɛ wubenya komayare so, na ɛkanyan nnuru a ɛma wote nka sɛ wo ho ye wɔ amemene no mu.
• Gyae sigaretnom: Sigaretnom yɛ ade titiriw a ɛde komayare, akisikuru, ne kokoram ba. Eyinom nyinaa ka amemene no akwahosan tẽẽ.
• Fa w’aduru no sɛnea wɔakyerɛ no pɛpɛɛpɛ: Sɛ wowɔ aduruyɛ mu yare foforo a ebetumi aka amemene no te sɛ thyroid yare a, .Ɛho hia sɛ wonom nnuru a wo duruyɛfo akyerɛw ama wo no wɔ bere a ɛfata mu pɛpɛɛpɛ.
• Fa Adwene a Wɔde Di Dwuma Di Dwuma: Sɛ wode adwene si so na wotra ase wɔ mprempren bere yi mu a, ebetumi aboa ma adwene no adwo na ama adwene no atu mpɔn.