Abinci don inganta ƙwaƙwalwa

Babu shakka kowa ya san cewa ƙwaƙwalwar ajiyar ɗan adam, komai tsananin burinta, tana lalacewa tsawon lokaci. Kuma gaba daya kowa ya san cewa hakan na faruwa ne saboda dalilai daban-daban, galibi na ilimin lissafi. Koyaya, ba kowane mutum ne ke shirye ya haƙura da wannan yanayin ba. Wannan labarin shine nau'in bayyani na mafi inganci, daga mahangar manyan masana ilimin abinci mai gina jiki da masu ilimin kimiyyar lissafi na duniya, hanyoyin inganta ƙwaƙwalwa.

Menene ƙwaƙwalwa

Rarraba kalmomin masu rikitarwa da magana cikin harshe mai sauƙin fahimta, ƙwaƙwalwa ƙwarewa ce ta musamman ta mutum wanda ke ba shi damar haddace, adana da kuma sake wannan ko wancan bayanin a lokacin da ya dace. Yawancin masana kimiyya sun kasance suna nazarin duk waɗannan matakan.

Haka kuma, wasu daga cikinsu ma sun yi kokarin gwada girman tunanin mutum, misali, Robert Berge daga Jami'ar Syracuse (Amurka). Yayi nazarin hanyoyin adanawa da yada bayanan halittar gado tsawon lokaci kuma a 1996 ya kammala hakan za a iya samun ko'ina daga 1 zuwa 10 terabytes na bayanai a cikin kwakwalwaWadannan lissafin sun dogara ne akan ilimin yawan kwayoyi da kuma zato cewa kowanne daga cikinsu yana dauke da bayanai guda 1.

Koyaya, yana da wuya ayi la'akari da wannan bayanin abin dogaro ne a halin yanzu, tunda ba'a gama nazarin wannan gabar ba. Kuma sakamakon da aka samu ya fi zato fiye da bayanin gaskiya. Koyaya, wannan bayanin ya haifar da tattaunawa mai girma game da wannan batun, a cikin masana kimiyya da kuma kan hanyar sadarwa.

A sakamakon haka, mutane ba wai kawai suna tunanin ikon kansu ba ne, amma kuma game da hanyoyin inganta su.

Gina jiki da ƙwaƙwalwar ajiya

Shin kun fara lura cewa ƙwaƙwalwar ku tana ci gaba da lalacewa a hankali? Shahararren mai cin abinci Gu Chui Hong daga Malesiya ya yi iƙirarin cewa a wannan yanayin, musamman yana da mahimmanci a daidaita tsarin abincinkuBayan duk wannan, dalilin wannan na iya zama rashin abubuwan gina jiki da suke buƙata ga kwakwalwa, wanda ke inganta wadataccen jini.

Ta kuma ambaci cewa akwai wani ɗab'i a cikin mujallar Neurology wanda ke bayanin fa'idodi masu kyau na abincin Bahar Rum da DASH (don hana hauhawar jini) akan ƙwaƙwalwa. A cewar su, kuna buƙatar cin kifi da yawa, 'ya'yan itatuwa, kayan marmari da kwayoyi kamar yadda zai yiwu, ƙoƙarin ɗanɗano jiki da zare.

«Ku ci abinci sau 7-9 na 'ya'yan itatuwa da kayan marmari kowace rana. Kar ayi amfani da abinci mai gishiri da yawa kuma kawar da mai mai cutarwa, maye gurbinsu da masu amfani. Hakanan zaka iya ƙara porridge, kwaya dayawa da iri, waɗanda suke da acid mai ƙoshi"Gu ya ce.

Bugu da ƙari, kar a manta game da antioxidants. Kuma blueberries sune mafi kyawun tushen su. A cewar masanin abinci mai gina jiki, masana kimiyya sun daɗe suna tabbatar da cewa 1 kopin blueberries a rana ba kawai zai iya hana lalacewar ƙwaƙwalwa ba, har ma yana inganta aikin kwakwalwa. Kuma duk saboda akwai kishiya a ciki. Baya ga blueberries, kowane berries ya dace, da kayan lambu da 'ya'yan itacen shuɗi, burgundy, ruwan hoda, shuɗi mai duhu da baƙi - blackberries, ja kabeji, cranberries, currants baki, da sauransu.

Bugu da ƙari, kuna buƙatar ƙara kayan lambu mai ganye zuwa abincinku - alayyafo, letas, kowane nau'in kabeji. Sun ƙunshi folic acid, rashi wanda zai iya haifar da raunin ƙwaƙwalwa. An kammala wannan binciken bayan an gudanar da binciken kimiyya wanda mutane 518 masu shekaru 65 zuwa sama suka shiga.

Hakanan kuna buƙatar kulawa da isasshen yawan mai na omega-3, saboda waɗannan kyawawan antioxidants ne. Mafi yawansu suna cikin kifi da iri.

Yaya za ku tuna da waɗannan ƙa'idodin?

A cewar masanin abinci mai gina jiki, ya isa kawai sanya plate tare da mafi yawan abinci "launuka" a gabanka. Don haka, zaku iya wadatar da abincinku tare da duk abubuwan da ake buƙata, haɓaka wadataccen jini, ƙwaƙwalwar ajiya da aikin kwakwalwa.

Manyan abinci 12 don inganta ƙwaƙwalwa

Blueberries. Antioxidant mai ƙarfi. Kofi ɗaya na shudayen shuɗi a rana ya isa.

Gyada. Don jin sakamako mai kyau, kana buƙatar cin gram 20. kwayoyi a rana.

Tuffa. Sun ƙunshi babban adadin bitamin waɗanda ke shafar aikin kwakwalwa kai tsaye. Kuna buƙatar cin apple 1 kowace rana.

Tuna. Ya ƙunshi duka acid mai-omega-3 da baƙin ƙarfe. Baya ga tuna, mackerel, salmon, cod da abincin teku suma zaɓuɓɓuka ne masu kyau.

Citrus. Sun ƙunshi ba kawai antioxidants ba, har ma da baƙin ƙarfe, waɗanda suke da mahimmanci don aikin al'ada na kwakwalwa.

Kajin kaji da hanta. Waɗannan su ne manyan hanyoyin ƙarfe.

Rosemary. Ba makawa don ƙwaƙwalwa mai kyau. Ana iya ƙara shi zuwa jita-jita daban-daban ko shayi.

Tea shayi. Yana inganta ƙwaƙwalwa da maida hankali.

Wake. Yana dauke da bitamin na B. Suna da sakamako mai kyau akan aikin kwakwalwa kuma suna taimakawa yaƙi da baƙin ciki, wanda galibi ɗayan abubuwan ne ke haifar da lalacewar ƙwaƙwalwar ajiya.

Qwai da kuma musamman kwai gwaiduwa. Baya ga sunadarai da bitamin, yana dauke da wani abu na musamman da ake kira choline, wanda kuma ke inganta ƙwaƙwalwa.

Madara da kayayyakin kiwo. Sources na choline da bitamin B12, rashin abin da ke haifar da mummunan tasiri akan aikin kwakwalwa da ƙwaƙwalwar ajiya.

Kofi. Sakamakon bincike ya nuna cewa wannan abin sha yana taimakawa wajen maida hankali kuma yana sanya jiki jiki tare da antioxidants. Babban abu shine kada a zage shi kuma ku sha fiye da kofuna 1-2 a rana.