Menene za mu iya yi a yanzu don kula da lafiyayyen kwakwalwa da kuma tsabtataccen tunani na shekaru masu zuwa? Za mu iya ci da hankali kuma mu haɗa a cikin abincinmu na yau da kullun waɗanda ke ƙunshe da abubuwan da suka dace don aiki na yau da kullun na ƙwaƙwalwa. 1) bitamin B Waɗannan su ne manyan bitamin da ke daidaita aikin kwakwalwa da ƙwaƙwalwar ajiya. Su ne masu maganin antioxidants da ba makawa, suna tallafawa aikin gabaɗayan tsarin juyayi na tsakiya, suna kare kwakwalwa daga nauyi da damuwa, kunna ƙwaƙwalwar ajiya kuma suna da alhakin ikon koyo. Manyan bitamin guda uku na wannan rukuni: • Vitamin B6 (pyridoxine). Yana da alhakin shayar da amino acid masu mahimmanci ga kwakwalwa (tryptophan, cysteine, methionine) da kuma kira na neuroleptics (norepinephrine da serotonin), waɗanda suka zama dole don aiki na kwakwalwa. Rashin wannan bitamin a cikin jiki na iya haifar da raguwar hankali, ƙwaƙwalwa da kuma rashin hankali. Ana samun Vitamin B6 a cikin avocado, alayyafo, ayaba, da dankalin Russet. • Vitamin B9 (folate ko folic acid) yana rinjayar tashin hankali na tsarin juyayi na tsakiya. Tare da shekaru, ƙimar wannan bitamin ga jiki yana ƙaruwa sosai. Folic acid yana ba ku damar adanawa da sake dawo da ɗan gajeren lokaci da ƙwaƙwalwar ajiya na dogon lokaci da haɓaka saurin tunani. Vitamin B9 yana da wadata a cikin bishiyar asparagus, broccoli, lemo, koren ganye da wake. • Vitamin B12 (cyanocobalamin). Hankalin mu na jin daɗin rayuwa ko matsala ya dogara ne akan tarin wannan bitamin a cikin jiki. Vitamin B12 shine mai sarrafa dabi'a na ayyukan yau da kullun: yana taimakawa jiki don canzawa tsakanin farkawa da bacci. An san cewa lokacin barci ne ake canja wurin bayanai daga ƙwaƙwalwar ɗan gajeren lokaci zuwa ƙwaƙwalwar ajiyar lokaci mai tsawo. Kuna iya samun bitamin B12 daga hatsi masu wadataccen bitamin, yisti, da ciyawa. 2) Vitamin D Vitamin D yana rinjayar kashi da lafiyar jiki, shayarwar calcium, wasan motsa jiki, da aikin kwakwalwa. Hakanan yana ba da gudummawa ga rigakafin atherosclerosis, yana kula da elasticity na tasoshin jini da capillaries na kwakwalwa, yana hana tsufa da wuri da canje-canje na lalacewa. Nazarin ya nuna cewa ƙarancin bitamin D mai mahimmanci yana ninka haɗarin haɓaka cututtukan da ke da alaƙa da ƙwaƙwalwa. Vitamin D kuma ana kiransa "bitamin sunshine" kuma yana haɗe a cikin jiki lokacin da aka fallasa shi ga hasken rana. Yi ƙoƙarin kasancewa cikin rana aƙalla sau 2-3 a mako. Ana samun Vitamin D a cikin kayayyakin kiwo da busassun namomin kaza. 3) Omega-3 fatty acid Omega-3 fatty acids, wanda kuma ake kira "kyakkyawan kitse", jiki ba ya samar da shi kuma ana iya samun shi daga abinci kawai. Muna buƙatar su don ci gaba na al'ada da aiki mai aiki na kwakwalwa, jijiyoyin jini, tsarin rigakafi da haifuwa, da kuma kyakkyawan yanayin fata, gashi da kusoshi. Ana samun Omega-3 fatty acid a cikin walnuts, tsaba (flax da chia), da mai kayan lambu (zaitun da flaxseed). A lokuta da yawa, ana iya hana cutar hauka da cutar Alzheimer da rage gudu. Abincin da ya dace shine mabuɗin rayuwa. Source: myvega.com Fassarar: Lakshmi
2022-11-11