Shin abincin da muke ci yana shafar aikin kwakwalwa? Haka ne, kuma wannan tasirin yana da ƙarfi kuma yana da yawa. A ko da yaushe mun san cewa abinci yana shafar aikin gabobin narkewar abinci, amma a baya-bayan nan masana kimiyya suna kara bayyana cewa abinci ya fi kayyade aikin kwakwalwa, musamman launin toka na kwakwalwa.
Jikinmu ba ya son damuwa ko wanne iri, ko dai ana kai masa hari ne a wani wuri mai duhu ko kuma damuwa na babban aiki a wurin aiki. Damuwa yana haifar da sakin cytokines anti-mai kumburi. Wadannan sinadarai suna haifar da tsarin rigakafi don yaki da damuwa ta hanyar kumburi, kamar dai damuwa shine kamuwa da cuta. Yayin da kumburi ke kare mu lokacin da muka yanke kanmu, alal misali, kumburi na yau da kullun wani labari ne. Yana haifar da cututtuka na autoimmune irin su sclerosis, neurosis, hawan jini, da dai sauransu.
Amma menene duk wannan ya haɗa da samfurori? Gaskiyar ita ce, hanji yana taimakawa tsarin rigakafi don kula da isassun halayen da kuma kiyaye tsarin kumburi a karkashin iko. Bugu da ƙari, hormones na hanji da ke shiga cikin kwakwalwa yana rinjayar ikon tunani.
Abincin tsire-tsire masu arziki a cikin antioxidants, kitse mai lafiya, bitamin da ma'adanai suna ba da kuzari da kare kwakwalwa daga cututtuka.
1. Avocado
Wannan yana daya daga cikin 'ya'yan itatuwa masu lafiya. Ya ƙunshi kitse “mai kyau” na musamman, godiya ga wanda matakan sukarin jini ya kasance al'ada kuma fata tana haskakawa.
Avocado, mai arziki a cikin bitamin K da folic acid, yana hana samuwar plaque a cikin kwakwalwa, yana kare mu daga shanyewar jiki, yana inganta tunanin tunani, ƙwaƙwalwa da kuma maida hankali. Yana da wadata a cikin bitamin B da C, waɗanda ba a adana su a cikin jiki kuma dole ne a sha kowace rana. Avocado ya ƙunshi matsakaicin adadin furotin da mafi ƙarancin adadin sukari.
2. Gwoza
Abin ban mamaki, mutane da yawa ba sa son beets. Wannan abin bakin ciki ne, domin wannan tushen kayan lambu shine ainihin ma'ajiyar kayan abinci.
Beetroot yana kawar da kumburi, yana dauke da antioxidants masu kare jiki daga ciwon daji, kuma yana wanke jinin da gubobi. Nitrates na halitta da ke cikin beets suna haɓaka kwararar jini zuwa kwakwalwa da haɓaka iyawar tunani. Ana iya dasa Beets ko ƙara zuwa salads.
3. Shudaya
Yana daya daga cikin mafi yawan abinci mai arzikin antioxidant da mutum ya sani. Wannan Berry yana da wadata a cikin bitamin C da K da fiber. Blueberries suna da wadata a cikin galic acid, godiya ga wanda suke kare kwakwalwa yadda ya kamata daga damuwa da lalacewa.
4. Brokoli
Broccoli (bishiyar asparagus) ita ce dangi mafi kusa na farin kabeji. Ya ƙunshi babban adadin bitamin K da choline (bitamin B4). Yana taimakawa adana ƙwaƙwalwar ajiya.
Bugu da ƙari, ya ƙunshi bitamin C - kofi ɗaya na broccoli yana ba da 150% na ƙimar yau da kullum na wannan bitamin. Broccoli yana da yawa a cikin fiber, wanda ke nufin yana sa ku ji daɗi cikin sauƙi.
5. Celeri
Seleri yana da ƙananan adadin kuzari (kawai 16 a kowace kofi), wanda shine amfaninsa, amma mai arziki a cikin antioxidants da polysaccharides, wanda ke magance farkon kumburi da kuma kawar da alamun kumburi, irin su ciwon haɗin gwiwa da mucous colitis.
6. Man shafawa
Man kwakwa yana da tasirin anti-mai kumburi, yana taimakawa tare da asarar ƙwaƙwalwar ajiya mai alaƙa da shekaru kuma yana lalata ƙwayoyin cuta masu cutarwa a cikin hanji.
7. Duhun cakulan
Ba kowane nau'in cakulan aka halicce shi daidai ba, amma cakulan duhu tabbas yana da lafiya. Dark cakulan cike da flavanols, wanda ke da anti-mai kumburi da kuma antioxidant Properties. Flavonols suna rage hawan jini kuma suna inganta kwararar jini zuwa kwakwalwa da zuciya.
Yana da kyau a tuna cewa yawancin nau'in cakulan da aka saya a kantin sayar da kayan da aka sarrafa. Wannan ya hada da madara da farin cakulan.
Cakulan cakulan da aka sarrafa kaɗan kaɗan mai amfani, wanda ya ƙunshi aƙalla 70% koko.
8. Man zaitun mara kyau
Man zaitun na gaske na gaske (karin budurwa, tare da acidity wanda bai wuce 0%) shine ainihin "abincin kwakwalwa". Ya ƙunshi antioxidants masu ƙarfi waɗanda aka sani da polyphenols. Suna inganta ƙwaƙwalwar ajiya kuma suna magance tsufa. Man zaitun yana kawar da sunadarai masu cutarwa - ligands mai narkewa, abubuwan da suka samo asali na amyloid. Waɗannan sunadaran sunadarai ne masu guba waɗanda ke lalata kwakwalwa kuma suna haifar da cutar Alzheimer.
Dole ne a tuna cewa karin man zaitun bai dace da dafa abinci ba, saboda a yanayin zafi mai zafi yana lalata hydrogenates kuma tsarinsa ya lalace. Ya kamata a sha man zaitun mai sanyi ko a yanayin zafi.
9. Rosemary
Rosemary na dauke da sinadarin carnosic acid, wanda ke kare kwakwalwa daga rashin jin dadi. Acid ɗin yana kawar da radicals masu kyauta waɗanda ke ba da gudummawa ga wannan tsari, kuma yana taimaka wa jiki don tsayayya da haɓakar cutar Alzheimer, bugun jini da tsufa na halitta na kwakwalwa. Carnosic acid yana kare gani sosai.
10. Turmeric
Turmeric shine tushen da aka sani tun zamanin da don abubuwan warkarwa. Ya ƙunshi curcumin, ɗaya daga cikin abubuwan da ke hana kumburi.
Turmeric yana kare lafiyar tsarin rigakafi, yana taimakawa wajen kiyaye tsabtar tunani da sarrafa bayanai masu yawa.
11. Gyada
Hannun goro a rana ya isa ya inganta tunanin tunani. Suna da yawa a cikin antioxidants, bitamin da ma'adanai. Vitamin E, wanda waɗannan kwayoyi ke da wadata a ciki, yana magance cutar Alzheimer.