Abinci don tunani

Yadda kwakwalwarmu ke aiki ya dogara da yadda muke ci, magunguna da muke sha, irin salon da muke bi. Plasticity na kwakwalwa, ikonsa na sake gina kansa, yana da tasiri sosai daga yanayin waje, in ji Jean-Marie Bourre. Kuma ɗayan waɗannan “halayen” shine abincinmu. Tabbas, babu wani adadin abinci da zai sa talakawa su zama haziƙi ko wanda ya lashe kyautar Nobel. Amma ingantaccen abinci mai gina jiki zai taimake ka ka yi amfani da damar hankalinka yadda ya kamata, jimre wa rashin tunani, mantuwa da yawan aiki, wanda ke dagula rayuwarmu sosai.

Squirrels. Domin cikakken aikin kwakwalwa

A lokacin narkewa, sunadaran suna rushewa zuwa amino acid, wasu daga cikinsu suna da hannu wajen samar da neurotransmitters (tare da taimakon waɗannan sinadarai na sinadarai, ana watsa bayanai daga gabobin ji zuwa kwakwalwar ɗan adam). Wasu gungun masana kimiya na Burtaniya, a lokacin da suke gwada 'yan matan masu cin ganyayyaki, sun cimma matsaya kan cewa matakin basirarsu (IQ) ya dan yi kasa da na takwarorinsu masu cin nama don haka ba sa fama da karancin sinadarin protein. Abincin karin kumallo mai haske amma mai wadataccen furotin (kwai, yogurt, cuku gida) yana taimakawa hana faɗuwar rana da jure damuwa, in ji Jean-Marie Bourre.

Kitso. Kayan gini

Ƙwaƙwalwarmu tana kusan 60% mai, kusan kashi uku na abin da ake "samar" abinci. Omega-3 fatty acids wani ɓangare ne na membrane na ƙwayoyin kwakwalwa kuma suna shafar saurin canja wurin bayanai daga neuron zuwa neuron. Wani bincike da Cibiyar Kiwon Lafiya da Muhalli ta kasa (RIVM, Bilthoven) ta gudanar a Netherlands ya nuna cewa mutanen da ke cin kifin mai mai yawa daga cikin teku masu sanyi (wanda ke da wadataccen acid fatty acid omega-3) yana riƙe da tsayayyen tunani tsawon lokaci.

Jean-Marie Bourre ya ba da shawarar tsari mai sauƙi: cokali na mai na rapeseed (sau ɗaya a rana), kifin mai (akalla sau biyu a mako) da ɗan ƙaramin kitse na dabba (man alade, man shanu, cuku), da kayan lambu mai hydrogenated. (Margarine, kayan abinci na masana'anta), wanda zai iya hana ci gaban al'ada da aiki na ƙwayoyin kwakwalwa.

Carbohydrates. Tushen makamashi

Ko da yake a jikin dan adam nauyin kwakwalwar da ke da alaka da jiki ya kai kashi 2 cikin dari ne kawai, wannan gabobin ya kai sama da kashi 20% na kuzarin da jiki ke sha. Kwakwalwa tana karɓar glucose mai mahimmanci don aiki ta hanyoyin jini. Kwakwalwa tana rama rashin glucose ta hanyar rage ayyukan aikinta kawai.

Abincin da ake kira "slow" carbohydrates (gurasar hatsi, legumes, durum alkama taliya) yana taimakawa wajen kula da hankali da kuma mayar da hankali mafi kyau. Idan an cire abincin da ke dauke da carbohydrates "slow" daga karin kumallo na 'yan makaranta, wannan zai haifar da mummunar tasiri akan sakamakon karatun su. Akasin haka, wuce haddi na carbohydrates “mai sauri” (kukis, abubuwan sha masu zaki, sandunan cakulan, da sauransu) suna tsoma baki cikin ayyukan tunani. Da daddare ake fara shirye-shiryen aikin yini. Sabili da haka, a lokacin abincin dare, carbohydrates "slow" ma wajibi ne. Yayin barcin dare, kwakwalwa na ci gaba da bukatar karin kuzari, in ji Jean-Marie Bourre. Idan kun ci abincin dare da wuri, ku ci aƙalla ƴan prunes kafin kwanciya barci.

Vitamins. Kunna kwakwalwa

Vitamins, wanda ba tare da wanda babu lafiyar jiki ko ta hankali, su ma suna da mahimmanci ga kwakwalwa. Ana buƙatar bitamin B don haɓakawa da aiki na neurotransmitters, musamman serotonin, rashin abin da ke haifar da baƙin ciki. bitamin B₆ (Yeast, cod hanta), folic acid (hanta tsuntsu, kwai gwaiduwa, farin wake) da kuma B₁₂ (hanta, herring, oysters) suna motsa ƙwaƙwalwa. Vitamin B₁ (naman alade, lentils, hatsi) yana taimakawa wajen samar da kwakwalwa da makamashi ta hanyar shiga cikin rushewar glucose. Vitamin C yana motsa kwakwalwa. Yin aiki tare da matasa masu shekaru 13-14 shekaru, masu bincike a Cibiyar Nazarin Lafiya da Muhalli ta Holland sun gano cewa karuwar matakan bitamin C a cikin jiki sun inganta gwajin IQ. Kammalawa: da safe kar a manta ku sha gilashin ruwan 'ya'yan itace orange da aka matse sabo.

Ma'adanai. Sautin da karewa

Daga cikin dukkan ma'adanai, ƙarfe shine mafi mahimmanci ga aikin kwakwalwa. Wani bangare ne na haemoglobin, don haka karancinsa yana haifar da anemia (anemia), wanda a cikinsa muke jin raguwa, rauni, da barci. Black pudding yana matsayi na farko dangane da abun ciki na ƙarfe. Yawancin shi a cikin naman sa, hanta, lentils. Copper wani ma'adinai ne mai mahimmanci. Yana shiga cikin sakin makamashi daga glucose, wanda ya zama dole don ingantaccen aiki na kwakwalwa. Tushen jan ƙarfe sune hanta maraƙi, squid da kawa.

Fara cin abinci daidai, bai kamata ku ƙidaya sakamakon nan take ba. Taliya ko burodi za su taimaka wajen jimre wa gajiya da rashin tunani nan ba da jimawa ba, cikin kusan awa daya. Amma dole ne a rika sha da man fyade, baƙar fata ko kifi don samun sakamakon. Kayayyakin ba magani ba ne. Sabili da haka, yana da mahimmanci don mayar da ma'auni a cikin abinci mai gina jiki, canza salon ku. A cewar Jean-Marie Bourra, babu irin wannan abinci mai ban al'ajabi da za a shirya don jarrabawar shiga jami'a ko kuma zama a cikin mako guda kawai. Har yanzu kwakwalwarmu ba wata hanya ce mai zaman kanta ba. Kuma babu tsari a kai har sai ya kasance a cikin dukkan jiki.