Bari mu koyi game da waɗannan 'abinci masu kyau' don kiyaye kwakwalwarka ta zama ƙarama da lafiya. (Abincin da ke Ƙara Kwakwalwa)

Yayin da muke tsufa, muna jin cewa ba wai kawai jikinmu ba har ma da ƙwaƙwalwarmu da kuma yadda muke tunani suna canzawa kaɗan, ko ba haka ba? Wani lokaci za ka iya tunanin, 'Oh, ina mantawa da abubuwa da yawa yanzu.' Amma shin ka san cewa wasu daga cikin abincin da muke ci kowace rana na iya taimakawa wajen sarrafa tsufar kwakwalwarmu da kuma kiyaye ta lafiya kamar lokacin da muke ƙanana? Waɗannan kamar motsa jiki ne ga kwakwalwa. A yau, bari mu yi magana game da wasu daga cikin waɗannan 'superfoods' waɗanda ke da kyau ga kwakwalwa.

'Ya'yan itatuwa da kayan lambu waɗanda ke ba wa kwakwalwa ƙarfin gwiwa

1. Blueberries da 'ya'yan itatuwa masu launin shunayya

Likitoci suna kiran waɗannan 'Brainberries' cikin barkwanci, wanda ke nufin 'ya'yan itacen kwakwalwa'. Bincike ya gano cewa 'ya'yan itatuwa kamar blueberries suna kare kwakwalwa daga damuwa ta oxidative , wanda ke lalata ƙwayoyin halitta. Wannan na iya rage tasirin rashin ƙwaƙwalwar ajiya kamar cutar Alzheimer ko dementia da ke zuwa tare da tsufa.

Ko da yake yana da ɗan wahala a gare mu mu sami blueberries a Sri Lanka, muna da madadinsu masu kyau. 'Ya'yan itatuwa masu launin shunayya da shuɗi kamar inabi mai launin shunayya, dambala, madang, da jam baƙi suma suna da wannan siffa. Zai yi kyau idan za mu iya ƙara ɗan kaɗan na irin waɗannan 'ya'yan itatuwa a cikin abincinmu kowace rana.

2. Avocado

Avocado yana da matuƙar muhimmanci kamar blueberries don lafiyar kwakwalwa. Mutane da yawa suna tunanin cewa avocado yana da yawan kitse, kuma hakan gaskiya ne. Amma suna cike da kitse mai yawan kitse . Wannan nau'in kitse ne mai kyau wanda ke da kyau ga zuciya kuma yana taimakawa wajen kwararar jini cikin lafiya.

Avocado kuma yana taimakawa wajen rage hawan jini. Hawan jini babban dalili ne na raguwar aikin kwakwalwa. Duk da haka, tunda suna da ɗan adadin kuzari, ya fi kyau a ƙara kusan ɗaya ko rabin avocado a cikin abincin da za a ci a rana.

3. Rumman

Rumman 'ya'yan itace ne mai cike da sinadaran antioxidants masu ƙarfi. A taƙaice dai, waɗannan sinadaran antioxidants suna kama da manyan sojoji waɗanda ke kare kwakwalwa daga ƙwayoyin cuta masu guba , waɗanda ke aiki kamar tsatsa da lalacewa ga ƙwayoyin jikinmu. Kwakwalwa tana ɗaya daga cikin gabobin da suka fi saurin lalacewa daga waɗannan ƙwayoyin cuta masu guba.

Idan kana shan ruwan rumman, ya fi kyau ka yi shi a gida, domin nau'ikan da aka saya a shago na iya ƙunsar ƙarin sukari. Shan ɗan ruwan rumman da aka narkar da shi da ruwa a rana ya isa.

Ƙarfin kwakwalwa daga kitse, goro, da hatsi

4. Kifi Mai Mai

Ana kiran kifin teku mai zurfi kamar salmon, mackerel, sardines, herring, da herringAbinci mai wadataccen sinadarin omega-3 mai mahimmanci. Waɗannan omega-3s suna da mahimmanci don lafiyar ƙwayoyin kwakwalwa. Har ma suna sarrafa kumburin da ke faruwa a cikin kwakwalwa. Idan za ku iya ƙara ɗan kifi mai mai a cikin abincin ku sau biyu ko uku a mako, babban jari ne a cikin kwakwalwar ku.

5. Gyada da Iri

Gyada kamar cashew, gyada, almond, gyada, kabewa, sunflower, sesame, da flax sune tushen bitamin E. Bincike ya nuna cewa mutanen da ke da yawan bitamin E ba sa samun isasshen lokacin tunawa yayin da suke tsufa.

Baya ga cin waɗannan, suna da amfani a gare ku idan kun yi su kamar man gyada. Amma zaɓar goro mara gishiri maimakon gishiri ya fi kyau ga lafiyarku. Cin kusan goro kaɗan a rana ya isa.

6. Hatsi Cikakku

Abinci kamar shinkafa mai launin ruwan kasa, hatsi, buckwheat, sha'ir, da burodi mai cikakken hatsi suna rage haɗarin kamuwa da cututtukan zuciya. Kamar yadda muka faɗa a baya, idan zuciya tana da lafiya, kwakwalwa ma tana da lafiya. Domin kwakwalwa tana samun jinin da take buƙata.

Waɗannan hatsi kuma suna taimakawa wajen kiyaye matakan sukari a jini, ko matakan glucose , daidai. Kwakwalwa kamar injin mota ce. Tana buƙatar isasshen mai, ko glucose. Tunda kwakwalwa ba za ta iya adana glucose ba, tana dogara ne akan samar da makamashi daga jini akai-akai. Cikakken hatsi yana samar da wannan makamashi mai dorewa.

7. Wake

Legumes kamar lentil, chickpeas, mung wake, chickpeas, da wake suma suna da kyau ga kwakwalwa. Kamar hatsi cikakke, waɗannan suna taimakawa wajen daidaita matakan glucose na jini. Saboda haka, kwakwalwa tana samun kuzarin da take buƙata akai-akai. Waɗannan kuma suna da araha kuma suna da sauƙin samu. Ƙara kusan rabin kofi na waɗannan a cikin abincinka a rana.

Bari mu ciyar da kwakwalwa da ɗan nishaɗi

8. Shayin da aka yi sabo

Shan kofi biyu zuwa uku na shayi mai zafi da aka ƙera a rana zai iya yin abubuwan al'ajabi ga kwakwalwarka. Ƙaramin adadin caffeine da ke cikin shayi yana taimakawa wajen kwantar da hankali, inganta ƙwaƙwalwa, da kuma haɓaka yanayi. Shayi kuma yana ɗauke da sinadarai masu ƙarfi da ake kira catechins , waɗanda kuma ke taimakawa wajen inganta zagayawar jini cikin lafiya.

Amma ku tuna, ana samun wannan ingancin ne kawai daga shayin da aka dafa sabo. 'Shayin kankara' na kwalba ko shayin foda ba sa samar da waɗannan fa'idodi. Shayin da muke yi da ganyen shayi na yau da kullun ya isa sosai don wannan.

9. Cakulan Mai Duhu

A ƙarshe, bari mu yi magana game da wani abu da kowa ke so. Cakulan duhu yana da kyau sosai ga kwakwalwa. Amma wannan ba game da cakulan madara ba ne, amma game da cakulan duhu mai yawan koko (70% ko fiye) da ɗanɗano mai ɗaci.

Suna ɗauke da sinadarai masu ƙarfi na antioxidants. Suna kuma ɗauke da sinadarai na halitta waɗanda ke taimakawa wajen kwantar da hankali, kamar ƙaramin adadin maganin kafeyin. Mafi mahimmanci, cakulan mai duhu yana ƙarfafa samar da endorphins , wato sinadarai na zahiri da jikinmu ke buƙata.

Baya ga wannan abincin, samun isasshen barci, motsa jiki a kowace rana, da kuma kiyaye hankalinka a aiki (kamar karanta littattafai, warware matsalolin lissafi) suma suna da matuƙar muhimmanci ga lafiyar kwakwalwa. Yana da kyau ka yi magana da likitanka idan kana da wata matsala ta lafiya ko kuma kafin ka yi wani babban canji a abincinka.