Shin wani lokacin kana jin kamar ba ka isa ba, cewa ba ka son yin komai, kuma amincewar kanka ta ragu zuwa sifili? Sau da yawa muna tunanin cewa wannan ya faru ne saboda abubuwan da ke faruwa a rayuwarmu, matsalolin da muke fuskanta a wurin aiki, ko wasu tasirin waje. Amma shin ka san cewa abincin da muke ci kowace rana yana da iko mai ban mamaki na sarrafa farin cikinmu, kwanciyar hankalinmu, da kuma amincewar kanmu? Eh, gaskiya ne. Abin da muke ci yana shafar kwakwalwarmu kai tsaye.
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Alaƙa tsakanin hormones masu farin ciki na kwakwalwa, 'DOSE', da abinci
A taƙaice dai, kwakwalwarmu tana ɗauke da manzannin sinadarai waɗanda ke sa mu ji daɗi, kwanciyar hankali, da kuma kwarin gwiwa. Muna kiran waɗannan 'hormones masu daɗi'. Akwai manyan nau'ikan waɗannan hormones guda huɗu. Su ne Dopamine, Oxytocin, Serotonin, da Endorphins. An haɗa haruffan farko na waɗannan huɗu don samar da kalmar 'DOSE'.
Idan aka samar da waɗannan hormones na 'DOSE' a jikinmu daidai gwargwado, muna jin daɗi, annashuwa, gamsuwa, da kuma kwarin gwiwa. Don haka, ɗaya daga cikin mafi kyawun abubuwan da za mu iya yi don ƙara yawan samar da waɗannan hormones shine cin abinci mai gina jiki.
Abin mamaki, kashi 90% na 'hormone mai farin ciki', serotonin, ba a samar da shi a cikin kwakwalwarmu ba, amma a cikin tsarin narkewar abinci, wato, a cikin hanjinmu. Wannan yana nuna kusancin da ke tsakanin lafiyar hanjinmu da lafiyar kwakwalwa.
To, waɗanne sinadarai ne ke taimakawa wajen samar da waɗannan hormones na 'DOSE'? Sinadaran gina jiki kamar Omega-3s, Magnesium, Vitamin C, Thiamine (Vitamin B1), Folate (Vitamin B9), da Selenium suna da mahimmanci ga wannan.
Dabi'u 5 na cin abinci da ke gina kwarin gwiwa
To, bari mu ga yadda za mu iya ƙara waɗannan abubuwan gina jiki a cikin abincinmu da kuma ƙara mana kwarin gwiwa. Ga wasu matakai masu sauƙi da za ku iya bi.
1. Cika ranarka da sabbin 'ya'yan itatuwa da kayan lambu.
Wannan wani abu ne da duk muka ji a baya. Amma muna buƙatar fahimtar gaskiyar kimiyya da ke bayansa. Bincike ya gano cewa mutanen da ke cin 'ya'yan itatuwa da kayan lambu kwana 6 ko 7 a mako suna da ƙarin gamsuwa da farin ciki a rayuwa.
Musamman ma a haɗa 'ya'yan itatuwa da kayan lambu masu launuka daban-daban a cikin abincinku.
- Bitamin Folate da B da ake samu a cikin kayan lambu kore (alayyafo, kale) da 'ya'yan itatuwa citrus (lemu, tangerines, lemun tsami) suna taimakawa wajen samar da serotonin.
- Ana kuma san Vitamin C a cikin 'ya'yan itatuwa kamar kiwi, lemu, da guava , kuma ana kiransa da hormone na soyayya.Yana da mahimmanci don samar da oxytocin .
2. Kar a manta da abinci mai yawan omega-3
Omega-3 fatty acids suna da matuƙar amfani ga tsarin jijiyoyi na tsakiya. Suna taimakawa wajen inganta yanayi, rage damuwa, da kuma inganta aikin kwakwalwa.
Cin kifi aƙalla sau biyu a mako hanya ce mai kyau ta samun omega-3s. Kifin salmon, mackerel, da sardines sune mafi kyawun zaɓi. Bugu da ƙari, gyada, tsaban flax, da tsaban chia suma suna da wadataccen omega-3s.
3. Bari mu yi jerin abincin da ke kawo 'Kwarin gwiwa'
Lokaci na gaba da za ka je shagon kayan abinci, ka yi la'akari da rage yawan abincin da za ka ci da aka shirya da kuma wanda aka sarrafa. Madadin haka, ka ƙara waɗannan abinci masu lafiya, masu ƙarfafa gwiwa a cikin jerin abincin da za ka ci.
| Sinadaran gina jiki | Tushen Abinci da ake da su |
|---|---|
| Carbohydrates masu lafiya (Masu Karancin Carbohydrates Masu Lafiya) | Waɗannan suna ƙara yawan sinadarin serotonin. Misali: Hatsi, quinoa, wake, shinkafa mai launin ruwan kasa, burodi mai hatsi gaba ɗaya. |
| Bitamin D | Yana rage damuwa da baƙin ciki. Misali: yogurt, ƙwai, namomin kaza, madara tare da ƙarin bitamin D. |
| Alpha-linolenic acid | Yana da matuƙar muhimmanci ga lafiyar kwakwalwa. Misali: Gyada. |
| Magnesium | Kifin Salmon, zabibi, ayaba, avocado, cashew, kayan lambu kore. |
| Thiamine (B1) | Hatsi masu ƙarfi, burodi, lentil. |
| Selenium | Gyadar Brazil - ɗaya ko biyu a rana ya isa, kifin tuna. |
4. Ƙara ɗan kayan ƙanshi a cikin abincinka.
Ba wai kawai lokacin da muke motsa jiki ba, har ma lokacin da muke cin wani abu mai yaji, jikinmu yana fitar da hormones da ake kira endorphins. Endorphins magunguna ne na halitta waɗanda ke taimakawa rage damuwa da gina kwarin gwiwa. Don haka kada ku ji tsoron ƙara ɗan kayan ƙanshi ga abincinku. Wani abu kamar miyar barkono mai yaji, miyar kifi mai yaji, ko curry na kayan lambu zai taimaka muku wajen ɗaga yanayinku.
5. Yadda kake cin abinci yana da mahimmanci!
Ba wai kawai game da cin abinci mai gina jiki ba ne, har ma yadda muke cin abinci da kuma muhallin da muke rayuwa a ciki suna shafar lafiyar kwakwalwarmu.
- Cin abinci tare da ƙaunatattun mutane: Akwai ƙarin farin ciki a cikin cin abinci tare da iyali da abokai fiye da cin abinci kai kaɗai.
- Abincin da ke dawo da abubuwan tunawa masu daɗi: Akwai wasu abinci da ke dawo da abubuwan tunawa masu daɗi na yarintarmu. Ka yi tunanin abincin da mahaifiyarka ta yi maka. Gina da cin abincin mai kyau na iya kawo maka wani yanayi na kewar rayuwa. Amma ka tuna, ka guji cin abincin da ke da yawan sukari . Madadin haka, ka zaɓi wani abu mai lafiya kamar yanki na burodi da ayaba da man gyada da mahaifiyarka ta saba yi.
Don haka, ka zaɓi abincinka da kyau ka kuma ba wa kanka kwarin gwiwa. Za ka iya cimma manyan sakamako da ƙaramin sauyi.
Saƙon Ɗauka Gida
- Lafiyar kwakwalwarka da kuma kwarin gwiwarka suna da alaƙa kai tsaye da abincin da kake ci.
- A ci abinci mai dauke da sinadarai masu gina jiki wadanda ke kara wa kwakwalwa 'hormones masu farin ciki' (DOSE).
- Ƙara sabbin 'ya'yan itatuwa, kayan lambu, omega-3s, da hatsi cikakke a cikin abincin yau da kullun.
- Rage abinci da aka sarrafa da kuma abincin da ke ɗauke da sukari gwargwadon iko.
- Yadda kuke cin abinci yana da mahimmanci; cin abinci tare da iyali, cin abinci mai kyau wanda ke dawo da tunanin farin ciki, yana ƙara lafiyar kwakwalwa.
- Idan kana da wata damuwa game da lafiyar kwakwalwarka ko abincin da kake ci, yana da matukar muhimmanci ka yi magana da likita ka nemi shawara.
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