Rasa makullin ku, mantawa da alƙawari, da rashin sanin inda kuka ajiye motarka ... Tare da tsufa, asarar ƙwaƙwalwa yana ƙara yawaita. Mafi yawan lokuta, raunin ƙwaƙwalwar ajiya yana cikin tsarin tsufa na al'ada. Nasihun mu don kiyaye ƙwaƙwalwar ku a kullun da hana mantawa.

Abinci yana taka muhimmiyar rawa wajen rigakafin cututtukan da yawa, gami da rikicewar ƙwaƙwalwa. Lallai, bincike da yawa sun nuna cewa hawan jini, rashin aiki na jiki, nau'in ciwon sukari na 2 da kiba suna ƙara haɗarin kamuwa da cutar neurodegenerative bayan shekaru 65. Saboda haka, yana da mahimmanci don iyakance kiba ta hanyar amfani da nau'ikan abinci iri -iri. Don adana aikin kwakwalwa da kula da ƙwaƙwalwa, ku guji abinci mai wadataccen sukari da kitse mai ƙima, da mai da hankali kan: 

• 'ya'yan itatuwa da kayan marmari (aƙalla sau 5 a rana)
• omega 3: ana samun su a cikin tsaba, gyada, hazelnuts, cashews, unroasted da almonds marasa gishiri. Amma kuma a cikin kifin mai (sardines, mackerel, salmon, herring). Ana so a ci sau biyu a mako. 
• fararen nama: yakamata a fifita farin nama akan jan nama. 
• man zaitun: wannan shine man da aka fi so don dandana jita -jita. Dole ne a zaɓi ƙarin budurwa. 
• polyphenols: waɗannan sune antioxidants masu ƙarfi, waɗanda aka sani don rage jinkirin tsarin tsufa da raguwar hankali. Apple, strawberry da innabi, gami da 'ya'yan itatuwa waɗanda suka ƙunshi mafi yawa. Hakanan an ɓoye su a cikin shayi (kore da baƙi), tafarnuwa, albasa, faski, cakulan duhu (mafi ƙarancin koko 85%), tsaba na flax, ginger, turmeric ko ma jan giya (don cinyewa cikin daidaituwa saboda ya kasance barasa).

Aikin motsa jiki na yau da kullun yana haɓaka haɓakar sabbin neurons, yana inganta haddacewa da maida hankali, saboda oxygenation na kwakwalwa. Dangane da shawarwarin WHO, “manya tsakanin shekarun 18 zuwa 64 yakamata suyi aikin aƙalla mintuna 150 na aikin jimrewa na matsakaici ko aƙalla mintuna 75 na matsakaicin ƙarfin jimrewa a cikin sati. juriya mai ɗorewa mai ƙarfi, ko daidaitaccen haɗin aikin matsakaici da ɗorewa. ”

Sabbin dabi'un bacci akan matakin jiki da na tunani sun kafu sosai. Barci yana taka muhimmiyar rawa wajen koyo da dunƙule ilimi. A wasu kalmomin, rashin bacci yana da alaƙa da raguwar iyawar fahimi, musamman haddacewa da maida hankali. A cikin dare, ƙwaƙwalwar ajiya tana rarrabewa ta bayanan da ta samu da rana. Don haka yana da mahimmanci kada a yi sakaci da barcin ku, ta hanyar bacci awa takwas a dare.