A duniyar yau, yana iya zama da wahala a mai da hankali kan wani abu. Siginonin wayoyin hannu na yau da kullun da sanarwar kafofin watsa labarun na iya raba hankali har ma da mafi girman burinmu. Damuwa da tsufa suna ba da gudummawa ga wannan.
Abincin abinci na iya yin tasiri mai mahimmanci akan ikonmu na mayar da hankali, kamar yadda wasu abinci ke ba wa kwakwalwa da abubuwan gina jiki don taimakawa wajen mayar da hankali yayin inganta lafiyar mu gaba daya.
Walnuts
Wani bincike na 2015 da masu bincike a Jami'ar California ta David Geffen School of Medicine ya sami kyakkyawar alaƙa tsakanin cin goro da haɓaka aikin fahimi a cikin manya, gami da ikon tattarawa. A cewar bayanan da aka buga a Journal of Gina Jiki, Health da kuma tsufa, Dan goro a rana zai amfane mutum a kowane zamani. Bayan haka, suna jagoranci a tsakanin sauran kwayoyi a cikin adadin antioxidants waɗanda ke taimakawa inganta aikin kwakwalwa. Sun kuma ƙunshi alpha-linolenic acid, mai omega-3 fatty acid mai mahimmanci ga lafiyar kwakwalwa.
blueberries
Har ila yau, wannan Berry yana da matakan antioxidants, musamman anthocyanins, wanda ke yaki da kumburi da kuma inganta aikin tunani a cikin kwakwalwa. Blueberries suna da ƙarancin adadin kuzari, amma kuma suna ɗauke da sinadarai masu yawa kamar fiber, manganese, bitamin K da C. A cikin hunturu, kuna iya cin busasshen berries ko daskararre.
Kifi
Wannan kifi yana da wadata a cikin omega-3 polyunsaturated fatty acids, wanda ke rage raguwar fahimi kuma yana rage haɗarin kamuwa da cutar Alzheimer. Har ila yau, Salmon yana taimakawa wajen yaki da kumburi, wanda ke yin mummunan tasiri ga aikin kwakwalwa. Lokacin sayen kifi, kula da inganci!
avocado
A matsayin kyakkyawan tushen omega-3s da fats monounsaturated, avocado yana tallafawa aikin kwakwalwa da gudanawar jini. Avocado kuma yana da yawan bitamin E, wanda ke da mahimmanci ga lafiyar kwakwalwa. Musamman, yana rage saurin ci gaban cutar Alzheimer.
Karin man zaitun manya
man zaitun extras Virgin mai arziki a cikin antioxidants wanda ke inganta ƙwaƙwalwar ajiya da ikon ilmantarwa, lalacewa ta hanyar tsufa da cututtuka. Man zaitun na taimaka wa kwakwalwa ta murmure daga lalacewar da ke haifar da damuwa na iskar oxygen - rashin daidaituwa tsakanin radicals kyauta da kariyar antioxidant na jiki. Wannan yana goyan bayan binciken da aka buga a cikin 2012 in Journal of Alzheimer's cuta.
kabewa tsaba
Wadancan abubuwan gina jiki, 'ya'yan kabewa sune babban abin ciye-ciye mai sauri, lafiya don ƙara mayar da hankali da mai da hankali. Bugu da ƙari, yawan matakan antioxidants da omega-3s, 'ya'yan kabewa suna dauke da zinc, wani ma'adinai wanda ke inganta aikin kwakwalwa kuma yana taimakawa wajen hana cututtuka na jijiya (bisa ga binciken 2001 a Jami'ar Shizuoka a Japan).
Kayan lambu masu ganye
Wani bincike daga Jami'ar Rush a bara ya gano cewa, kayan lambu masu duhu, ganyaye masu ganye kamar alayyahu, kale, da browncol na iya taimakawa raguwar fahimi: Ƙarfin fahimta a cikin tsofaffi waɗanda ke ƙara ganye sau ɗaya ko sau biyu a rana ga abincinsu ya kasance akan haka. daidai matakin da mutane ke da shekaru 11 a kasa da su. Masu binciken sun kuma gano cewa bitamin K da folate da ake samu a cikin kayan lambu masu ganye suna da alhakin lafiyar kwakwalwa da aikin kwakwalwa.
oatmeal
Dukan hatsi suna ba da jiki da kuzari. Dukan hatsin hatsi da ake buƙatar tafasa (ba shirye-shiryen "mai saurin dafa abinci" antipode ba) ba kawai babban zaɓin karin kumallo ba ne, amma har ma da cikawa mai ban mamaki, wanda yake da mahimmanci saboda yunwa na iya rage hankalin hankali. Ƙara gyada da blueberries a cikin tamanin safiya!
Dark cakulan
Chocolate shine kyakkyawan abin ƙarfafa kwakwalwa kuma tushen antioxidants. Amma wannan ba game da cakulan cakulan cike da sukari ba. Yawan koko da mashaya ya ƙunshi, mafi kyau. Wani bincike na 2015 da masu bincike a Jami'ar Arewacin Arizona suka gudanar ya gano cewa mahalarta wadanda suka ci cakulan tare da akalla 60% wake wake sun fi faɗakarwa da faɗakarwa.
Mint
Peppermint yana inganta fahimi kuma yana ƙara faɗakarwa, tare da kwantar da hankali, a cewar wani binciken da masu bincike daga Jami'ar Northumbria a Burtaniya suka yi. A sha kofi na shayin mint mai zafi, ko kuma kawai a shaƙa kamshin wannan ganyen. Ƙara digo biyar na ruhun nana muhimman mai zuwa wanka mai dumi, ko shafa shi da sauƙi a cikin fata.