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Yana yiwuwa a kara yawan aiki, inganta ƙwaƙwalwar ajiya da maida hankali, da kuma zama mafi hankali da hankali, ko da a lokacin babban damuwa na tunani, ko shirye-shiryen shiga da jarrabawar ƙarshe, zaman, digiri na diplomas, Ph.D., manyan ayyuka ko kawai tarurrukan kasuwanci masu mahimmanci. Don yin wannan, ya isa ya gabatar a cikin abincinku wani hadadden samfurori na musamman waɗanda ke da alhakin aikin kwakwalwa. Abin sha'awa, a tsakanin sauran abubuwa, za su taimaka wajen inganta barci, kawar da fushi da damuwa, da kuma inganta yanayin rayuwar ku sosai.
Vitamins don inganta aikin tunani
Ba asiri ba ne cewa kwakwalwa, kamar kowace gabo, tana buƙatar ingantaccen abinci mai gina jiki. A lokaci guda kuma, a cikin abincin mutumin da ke neman inganta aikin tunani, dole ne ya kasance kamar haka:
- bitamin B. Suna shafar ƙwaƙwalwar ajiya kuma suna haɓaka maido da ƙwayoyin kwakwalwa. Sabanin kuskuren imani cewa waɗannan kwayoyin halitta ba su sake farfadowa ba.
- Vitamin A, C da antioxidants. Suna cikin layi ɗaya, yayin da suke yin ayyuka iri ɗaya, suna kare sel daga aikin radicals da gubobi.
- Omega-3 fatty acid. Suna inganta aikin kwakwalwa da rage matakan cholesterol na jini.
- Zinc. Yana inganta ƙwaƙwalwar ajiya da aikin fahimi.
A lokaci guda, yana da mahimmanci cewa jiki yana karɓar duk bitamin tare da abinci, kuma ba a cikin abubuwan da ke tattare da kwayoyi da ƙwayoyin bitamin ba. Akwai dalilai da yawa na wannan.
Da farko, a cikin wannan nau'i suna da kyau a sha.
Na biyu, bitamin da ke cikin abinci suna da cikakken aminci. A halin yanzu, har yanzu ba a yi nazari kan tasirin irin wadannan kwayoyi a jikin dan adam ba.
Abu na uku, ba su da contraindications. A lokaci guda kuma, likitoci ba su ba da shawarar shan wasu hadaddun bitamin don inganta aikin kwakwalwa ga mutanen da ke fama da cututtuka na zuciya da jijiyoyin jini ko allergies.
Manyan samfuran 21 don matsanancin damuwa na tunani
Zaɓin ingantattun kwayoyin halitta kuma mafi mahimmancin sabbin abinci yana da mahimmanci don haɓaka aikin kwakwalwa. A lokaci guda kuma, kada mu manta game da tsabtataccen ruwan sha. Bayan haka, kwakwalwarmu tana da ruwa kashi 85%, wanda ke nufin tana matukar bukatarsa. A hanyar, idan akwai gajiya tare da aikin tunani mai tsawo, likitoci sun ba da shawarar maye gurbin kofi na kofi na yau da kullum tare da gilashin ruwa mai tsabta.
Duk da cewa akwai kayayyaki da yawa da ke da tasiri mai amfani ga kwakwalwar ɗan adam, masana kimiyya sun gano mafi mahimmanci. Tsakanin su:
Kifi. Bugu da ƙari, mackerel, sardine ko trout sun dace. Kifi ne mai kitse wanda ke ba da sinadarin omega-3 ga jiki. Wani bincike da Velma Stonehouse ya jagoranta a Jami’ar Nutrition ta New Zealand ya nuna cewa “ci abinci mai mai a kai a kai yana inganta ƙwaƙwalwar ɗan gajeren lokaci da na dogon lokaci kuma yana hana haɗarin kamuwa da cutar Alzheimer.”
Tumatir. Wadannan kayan lambu sun ƙunshi lycopene antioxidant. Yana kare sel daga radicals da gubobi, inganta yanayin jini kuma, tare da shi, aikin kwakwalwa. Yin amfani da tumatir akai-akai yana inganta ƙwaƙwalwar ajiya, hankali, maida hankali da tunani mai ma'ana. Kuma yana hana haɗarin kamuwa da cututtukan Alzheimer da Parkinson.
Blueberries. Ya ƙunshi antioxidants da polyphenols waɗanda ke taimakawa haɓaka ƙwaƙwalwar ɗan gajeren lokaci da maida hankali. Bugu da kari, suna taimakawa hana ci gaban cututtukan Alzheimer da Parkinson, wadanda a cewar daya daga cikin hasashe, guba ne ke haifar da su. Kuna iya maye gurbin blueberries tare da cranberries, strawberries, raspberries da sauran berries.
Koren ganyen kayan lambu. Da farko, waɗannan duk nau'ikan kabeji ne da alayyafo. Bambancin su yana cikin babban abun ciki na bitamin B6, B12 da folic acid. Rashin su a jiki shine sanadin mantuwa har ma da ci gaban cutar Alzheimer. Bugu da ƙari, sun ƙunshi ƙarfe, wanda ke rage haɗarin rashin fahimta daban-daban.
hatsi. Brown shinkafa da oatmeal ne mafi kyau. Daga cikin wasu abubuwa, suna inganta yanayin jini. Kuma wannan, bi da bi, yana da tasiri mai kyau akan aikin kwakwalwa. Bugu da ƙari, waɗannan ƙwayoyin carbohydrates masu rikitarwa ne waɗanda ke ba da jiki da makamashi kuma suna taimakawa wajen inganta haɓakawa da kuma hanzarta aiwatar da fahimtar sababbin bayanai.
Gyada Tushen tushen omega-3 fatty acid. Yawancin karatu sun nuna cewa suna inganta ƙwaƙwalwar ajiya, maida hankali da basirar fahimta. A wannan yanayin, ya isa a ci abinci kawai na goro a rana. Har ila yau, suna dauke da bitamin E, wanda ke hana ci gaban cututtukan kwakwalwa masu alaka da shekaru.
Avocado. Ya ƙunshi kitse guda ɗaya waɗanda ke daidaita yanayin jini kuma suna hana haɗarin hauhawar jini.
Qwai. Yana da tushen furotin da bitamin B4. Wannan bitamin yana taka muhimmiyar rawa wajen daidaita yanayin motsin rai da barci. Bugu da ƙari, yana inganta ƙwaƙwalwar ajiya da maida hankali.
Koren shayi. Wannan abin sha yana da adadi mai yawa na kaddarorin amfani, gami da inganta ƙwaƙwalwar ajiya.
Almond. Kamar kifin kitse, yana dauke da sinadarin omega-3, wanda kai tsaye yake shafar aikin kwakwalwa. Har ila yau, ya ƙunshi antioxidants da bitamin E. A cikin hadaddun, suna kare kwayoyin halitta daga cututtuka masu cutarwa na gubobi da kuma inganta yanayin jini, ta yadda za a ba da damar mutum ya kasance mai hankali, mai hankali da kuma tattarawa na dogon lokaci.
Sunflower tsaba. Tushen bitamin E da antioxidant wanda ke hana asarar ƙwaƙwalwa.
Wake Yana inganta aikin kwakwalwar hankali.
Tuffa. Sun ƙunshi quercetin, maganin antioxidant wanda ke hana ci gaban cutar Alzheimer. Apples kuma yana inganta aikin kwakwalwa da ƙwaƙwalwar ajiya kuma yana hana haɗarin ciwon daji.
Inabi. Duk inabi sun ƙunshi quercetin da anthocyanin, abubuwan da ke inganta ƙwaƙwalwar ajiya.
Karas. Tushen bitamin B, C da beta-carotene. Yin amfani da karas akai-akai yana rage saurin tsufa, wanda, a tsakanin sauran abubuwa, yana bayyana ta tabarbarewar ƙwaƙwalwar ajiya da ƙarewar ayyukan ƙwaƙwalwa.
Kabewa tsaba. Sun ƙunshi bitamin A, E, zinc, da omega-3 da omega-6 fatty acids. Yin amfani da waɗannan tsaba akai-akai zai iya taimakawa wajen kawar da matsalolin barci, da kuma inganta ƙaddamarwa da aikin kwakwalwa.
Chocolate mai inganci mai inganci. Yana da tushen maganin kafeyin da antioxidants. Wadannan abubuwa suna inganta yaduwar jini, godiya ga abin da kwakwalwa ke samun karin iskar oxygen da abubuwan gina jiki. A sakamakon haka, ikon mayar da hankali da mayar da hankali, da kuma haddace sabon abu, yana inganta.
Sage. Tushen antioxidants da abubuwan gina jiki, waɗanda kuma ana samun su a cikin magungunan cutar Alzheimer. Bisa ga binciken da aka buga a cikin mujallar Pharmacology, Biochemistry and Behavior a 2003, "Sage yana taimakawa wajen inganta ƙwaƙwalwar ajiyar ɗan gajeren lokaci da kuma hanzarta aiwatar da tunawa da sababbin abubuwa. Bugu da kari, yana inganta natsuwa kuma yana hanzarta aiwatar da fahimtar abin da kuka karanta ko ji. "
Caffeine. Yana da wani maganin antioxidant wanda, a cikin matsakaici, zai iya sauƙaƙe gajiya da sauri, inganta aiki da mayar da hankali.
gwoza Yana da tasiri mai kyau akan tafiyar matakai na jini. Wannan yana inganta ƙwaƙwalwar ajiya da maida hankali. A lokaci guda kuma, mutum yana samun tsayayyen hankali da kaifi.
Curry. Wani yaji wanda ya ƙunshi curcumin, wanda ke taimakawa wajen haɓaka ƙwaƙwalwar ajiya, yana ƙarfafa neurogenesis, wanda shine ainihin tsari na ƙirƙirar sababbin ƙwayoyin cuta, kuma yana rage haɗarin haɓaka kumburin kwakwalwa da cutar Alzheimer.
Ta yaya kuma za ku iya inganta aikin kwakwalwa yayin yawan damuwa na tunani?
- 1 Kula da lafiyayyen barci da lafiya.
- 2 Kar ka manta game da hutawa. Madadin aikin tunani da na jiki.
- 3 Yi motsa jiki akai-akai.
- 4 Mafi sau da yawa warware wasanin gwada ilimi ga hankali, warware wasanin gwada ilimi da crosswords.
- 5 Saurare kida. Wasu nazarin sun nuna cewa sauraron kiɗa yayin yin aikin tunani zai iya taimaka maka shakatawa da sake farfadowa.
- 6 Ki ci abinci mai kitse, abinci mai yawan sitaci, da abinci mai zaki da sitaci. Yana zubar da ruwa a jiki, don haka yana lalata aikin kwakwalwa.