Thluak hriselna atana ei tur tha ber berte chu engte nge ni? (Foods for Brain Health) I chhui chiang ang u!

Kan ei leh in hian kan taksa pum a nghawng tih kan hre vek. Mahse, ei leh in hi kan thluak tan pawh a pawimawh ve tho tih i hria em? Car-in fuel chi tha ber a mamawh ang bawkin kan thluak pawhin a hnathawh that theih nan nutrient thenkhat a mamawh bawk. Chuvangin vawiin hian kan thluak hrisel, sharp leh active taka awm theihna tura pui thei ei leh in leh tih dan tha te kan sawi dawn nia.

Engtin nge chaw hian thluak a puih theih?

Kan taksa peng zawng zawng zingah thluak hian chakna a hmang tam ber tih i hria em? Kan thil tih, kan ngaihtuah leh kan zir apiang hian he chakna hi a mamawh vek a ni. He chakna hi kan ei leh in atanga lo chhuak a ni. Tin, thluak cell te a lo thang lian a, a hnathawh that a, a nervous system a enkawl theih nan nutrient thenkhat a pawimawh bawk.

A awlsam zawngin kan thluak hi a buaithlak hle a, machine chak tak a ni. Nutrition dik tak pek a nih loh chuan a hnathawh a tichhe thei a ni. Chu ei tur pawimawh tak takte chu eng nge ni tih i han thlir teh ang.

Thluak hriselna atana ei leh in tha ber berte chu engte nge ni?

Thluak titha thei tur "magic" ei ​​tur a awm lo tih hre reng ang che. A pawimawh ber chu kan ei leh in hrisel zawng zawng kan zawm hi a ni. Zirchiangtute chuan thluak tan bakah thinlung tan pawh tha tak tak diet engemaw zat an hmuchhuak a.

• Mediterranean diet: Thlai, thei, whole grains, nut, sangha leh olive oil tamna eitur a ni.
• DASH diet (Dietary Approaches to Stop Hypertension): Chi tlem, thei leh thlai chi hrang hrang ei tur a ni a, thisen sang control nan a pui a ni.
• MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay): Hei hi a chunga kan sawi tak diet pahnih inzawmkhawm a ni a, thluak hriselna atana ruahman bik a ni.

Heng diet pathumte hian a hnuaia ei tur inang lo tak takte hi an nei vek a ni:

• Thlai dum dum (spinach, kale , collard greens ang chi) .
• Thlai chi hrang hrang (brown rice, oats, barley) .
• Nga hriak (salmon, sardines, herring) te chu a hrisel hle.
• Ar
• Legumes te chu bean , chickpeas, lentils te hi a ni
• Nuts te chu almond, cashew, leh walnut te an ni
• Berries (strawberry, blueberry) te chu a hring vek a ni.
• Olive hriak a ni

Thluak tana ei tur tha ber ber thenkhat

Overall diet hi a pawimawh laiin, thluak mamawh nutrients tam tak awmna ei tur tha tak tak tlemte pawh hi i hre ve bawk ang u.

Nga thau tak tak

Salmon, mackerel, herring, leh sardines ang chi sangha te hian omega-3 fatty acids an nei tam hle a ni . Heng hriak hrisel tak takte hian thinlung natna leh thluak natna hlauhawmna a tihziaawm thei a ni. Mi thenkhat chuan fish oil supplement an ei thin a, mahse zirchianna atanga a lan dan chuan heng nutrients te hi ei leh in atanga lakchhuah hi a hlawk zawk a ni.

Flax chi leh Chia chi

Heng nut te hian omega-3 leh vitamin E a pai tam hle bawk a, chubakah, walnut, almond, leh pistachio te ang chi nut te hi thluak tan a tha hle bawk.

Avocado a ni

Avocado hi superfruit a ni a , vitamin E, vitamin C, leh folate te nen a khat a ni . Tin, thau hrisel leh omega-3s te pawh an nei tha hle bawk.

Blueberry a ni

He thei hian flavonoids leh antioxidants a pai tam hle a, chu chuan hriatrengna a tichak a, thluaka inflammation a control bawk.

Thlai chi hrang hrang

Whole grains, brown rice, oats, leh barley te hi carbohydrates tha tak a ni a, thluak tan chakna a pe a ni. Heng ei tur a fiber leh vitamin te hian thinlung natna lakah a veng thei bawk.

Thluak hriselna atana pawimawh tih dan dang

Ei leh in chauh ni lo, kan nunphung pawh hi thluak hrisel kan vawn that nan a pawimawh hle.

• Sugar leh thau tamna ei tur lakah inthiarfihlim rawh: Sugar ei tam lutuk hian thluak a ti chau a, a chau thei bawk. Hei hi ‘brain fog’ an ti bawk. Hun rei tak chhunga ei tur sugar tamna ei hian thluak structure a tichhe thei a, thluak tar leh dementia ang chi natna a thlen thei a ni .
• Zu in loh: Zu hian thluak hnathawh a tidanglam thin. Hun rei tak zu in hian thluak a tichhe reng thei a ni.
• Stay active: Exercise hian taksa rihna a control thei a, thinlung natna vei theihna a ti tlem a, thluaka feel-good chemicals siam chhuah a tichak bawk.
• Meizial zuk bân rawh: Meizial hi lung natna, stroke leh cancer thlentu lian tak a ni. Heng zawng zawng hian thluak hriselna a nghawng nghal vek a ni.
• I damdawi ei tur chu a sawi ang chiah chiah ei rawh: Damdawi lam harsatna dang, thluak tichhe thei, thyroid natna ang chi i neih chuan, .Doctor-in damdawi a pek chu a hun takah dik taka ei a pawimawh hle.
• Practice Mindfulness: Mindfulness practice leh tunlai huna nun hian rilru a ti thlamuang thei a, rilru hriselna a tichangtlung thei bawk.