Bincike ya nuna cewa shan multivitamins lokaci-lokaci na iya inganta ƙwaƙwalwar ajiya da aikin kwakwalwa gaba ɗaya.
Akwai abinci, kari, da magunguna da yawa da aka sayar da su azaman “masu kara kuzari.” Suna ƙunshe da ɗaruruwan abubuwan gina jiki guda ɗaya - bitamin, ma'adanai, ganye, amino acid da phytonutrients.
Akwai dubban haɗuwa da sinadaran. Nazarin ya nuna cewa shan abubuwan da suka dace na iya yin tasiri mai kyau ga lafiyar kwakwalwa da kuma aiki, ko da yake yana da wuya cewa daya ko wani magani zai iya mayar da hankali ga tasirin rayuwa mara kyau.
Bugu da kari, zabar wanda ya dace ba abu ne mai sauki ba. Zaɓin abubuwan gina jiki ya dogara da sakamakon da kuke nema. Kuna son inganta ƙwaƙwalwar ajiya ko ƙara maida hankali?
Shin babbar matsalar ku ita ce gajiyawa ko raguwar tunani da ke da alaƙa da shekaru? Kuna fama da damuwa, damuwa ko damuwa?
Anan akwai jerin abubuwan kara kuzari na kwakwalwa waɗanda a kimiyance suka tabbatar da cewa suna da aminci, inganci da kuma rufe buƙatu iri-iri.
1. DHA (docosahexaenoic acid)
Wannan shine omega-3, mafi mahimmancin fatty acid; yana daya daga cikin manyan tubalan ginin kwakwalwar kwakwalwa - sashin kwakwalwa da ke da alhakin ƙwaƙwalwar ajiya, magana, kerawa, motsin rai da hankali. Shi ne mafi mahimmancin gina jiki don ingantaccen aikin kwakwalwa.
Rashin DHA a cikin jiki yana haɗuwa da damuwa, rashin jin daɗi, rashin lafiya mai tsanani, da kuma raguwa mai yawa a cikin girman kwakwalwa.
Ƙwaƙwalwar ƙwaƙwalwa, damuwa, yanayin yanayi, rashin hankali, cutar Alzheimer da rashin kulawa da hankali - a cikin duk waɗannan binciken, an gano yanayin marasa lafiya don inganta tare da ƙara wannan acid zuwa abinci.
Tsofaffi masu yawan amfani da DHA ba su da yuwuwar kamuwa da cutar dementia (rashin lalata) da cutar Alzheimer.
Masana kimiyya sun kiyasta cewa kashi 70% na al'ummar duniya suna da karancin omega-3, don haka kusan kowa zai iya amfana da kari da DHA.
2. Curcumin
Curcumin shine sinadari mafi karfi da aiki a cikin kayan yaji na Indiya da ake kira turmeric.
Yana da alhakin launi na zinariya na turmeric kuma yana da anti-mai kumburi, antioxidant, antiviral, antibacterial, antifungal, da anti-cancer effects.
Curcumin yana kare kwakwalwarmu ta hanyoyi da dama.
Abubuwan da ke da ƙarfi na antioxidant suna taimakawa rage kumburin kwakwalwa da rushe plaque a cikin kwakwalwa da ke da alaƙa da cutar Alzheimer.
Curcumin yana ƙara matakan dopamine da serotonin, "kayan aikin sinadarai na farin ciki."
A gaskiya ma, curcumin yana da tasiri sosai ga bakin ciki kamar yadda sanannen antidepressant Prozac.
An samo Curcumin don taimakawa tare da asarar ƙwaƙwalwar ajiya da kuma rashin ƙarfi mai tsanani.
A halin yanzu ana nazarin curcumin a matsayin maganin cutar Parkinson.
Ɗaya daga cikin rashin amfani na curcumin shine cewa ba shi da kyau sosai - har zuwa 85% na curcumin yawanci yana wucewa ta cikin hanjin da ba a amfani da shi ba!
Duk da haka, ƙari na piperine, wani abu da aka samo a cikin barkono baƙar fata, yana ƙara yawan sha na curcumin da 2000%.
3. Periwinkle karami
Vinpocetine sigar roba ce ta vincamine. A yanayi, ana samun wannan fili a cikin periwinkle (kananan periwinkle).
A Turai da Japan, vinpocetine yana samuwa ne kawai ta takardar sayan magani, amma a wasu ƙasashe mahallin yana samuwa a yawancin abubuwan da ake samu.
Likitoci a Turai sun yi imanin cewa yana da tasiri fiye da ginkgo biloba, magani wanda ke da suna a matsayin ɗayan mafi kyawun kari na kwakwalwa.
Vinpocetine yana inganta ƙwaƙwalwar ajiya, lokacin amsawa, da lafiyar kwakwalwa gaba ɗaya. Yana shiga cikin sauri cikin kwakwalwa, yana ƙara yawan jini, yana rage kumburin kwakwalwa, yana kare kariya daga radicals, kuma yana kiyaye ma'auni na neurotransmitters.
Yana kare kwakwalwa daga lalacewa, yana mai da shi yiwuwar maganin cutar Alzheimer.
Yana da ma'ana don zaɓar vinpocetine idan babban matsalar ku shine asarar ƙwaƙwalwa ko raguwar tunani mai alaƙa da shekaru.
4. Wasa
Vasora wani tonic ne na gargajiya na Ayurvedic na gargajiya wanda aka yi amfani dashi na dubban shekaru don inganta ƙwaƙwalwa, koyo da kuma maida hankali.
Bacopa shine kyakkyawan adaptogen, shuka wanda ke rage mummunan tasirin damuwa.
Yana aiki a wani ɓangare ta hanyar daidaita dopamine da serotonin neurotransmitters, yayin da rage matakan cortisol hormone damuwa.
Hakanan yana da tasirin kwantar da hankali kuma ana amfani dashi don magance damuwa, taimakawa sarrafa damuwa, da haɓaka bacci.
Bacopa shine kyakkyawan zaɓi idan kuna da matsaloli tare da ƙwaƙwalwar ajiya, koyo da maida hankali da damuwa ya haifar.
5. Hyperzine
Moss na kasar Sin magani ne na gargajiya na kasar Sin da ake amfani da shi don inganta ƙwaƙwalwar ajiya, ƙara yawan jini zuwa kwakwalwa, da rage kumburi.
Masana kimiyya sun gano babban sinadari mai aiki a cikin gansakuka na kasar Sin, hyperzine A.
Wannan alkaloid yana aiki ta hanyar toshe enzyme na kwakwalwa wanda ke rushe neurotransmitter acetylcholine.
Ana sayar da Huperzine A azaman kari na abinci da farko don haɓaka ƙwaƙwalwar ajiya, mai da hankali, da ikon koyo a matasa da manya.
Yana kare kwakwalwa daga lalacewa daga radicals kyauta da gubar muhalli.
Yana aiki daidai da sanannen maganin Aricept kuma ana amfani dashi sosai don magance cutar Alzheimer a China.
6. Ginkgo biloba
Magungunan Ginkgo biloba sun tsaya gwajin lokaci, duka a cikin magungunan gargajiya na kasar Sin da kuma a Turai.
Ginkgo yana kara yawan jini zuwa kwakwalwa, yana daidaita sinadarai na kwakwalwa, kuma yana kare kwakwalwa daga lalacewa mai lalacewa.
Abin mamaki, manyan bincike guda biyu sun kammala cewa ginkgo ba shi da wani fa'ida mai ma'auni a matsayin mai motsa jiki, baya inganta ƙwaƙwalwar ajiya ko sauran aikin kwakwalwa a cikin mutane masu lafiya. Amma wannan ba ya sa ginkgo mara amfani. Ginkgo an nuna yana da amfani don magance damuwa, damuwa, da damuwa. Yana da ƙari mai amfani a cikin maganin schizophrenia. A ƙarshe, ga waɗanda ke zaune tare da ganewar cutar hauka ko cutar Alzheimer, ginkgo yana da babban alƙawari don inganta ƙwaƙwalwar ajiya da ingancin rayuwa.
7. Acetyl-L-carnitine
Acetyl-L-carnitine (ALCAR) amino acid ne wanda ke aiki azaman antioxidant mai ƙarfi wanda ke ba da kariya ga kwakwalwa daga lalacewar radical kyauta.
Wannan fili yana da amfani wajen inganta tsabtar tunani, hankali, yanayi, saurin sarrafawa, da ƙwaƙwalwar ajiya, kuma yana da tasiri mai ƙarfi akan ƙwayar ƙwayar cuta akan kwakwalwar tsufa.
ALCAR magani ne mai sauri wanda ke ba da ɗan jin daɗi a cikin mako guda.
Yana kara karfin insulin na sel na kwakwalwa, yana taimaka musu amfani da glucose na jini, babban tushen makamashin kwakwalwa.
Wannan fili yana taimakawa hana lalacewar kwakwalwa daga yawan shan barasa.
8. Phosphatidylserine
Phosphatidylserine (PS) wani nau'in phospholipid ne ga kowane membran tantanin halitta a cikin jiki, amma ana samunsa a cikin babban taro musamman a cikin kwakwalwa.
FS yana aiki a matsayin "mai tsaron ƙofa" na kwakwalwa. Yana daidaita abin da sinadarai ke shiga cikin kwakwalwa da abin da aka fitar a matsayin sharar gida.
Wannan fili yana da ma'ana don ɗauka don inganta ƙwaƙwalwar ajiya, maida hankali da koyo.
Manyan karatu sun nuna cewa phosphatidylserine na iya zama magani mai inganci ga cutar Alzheimer da sauran nau'ikan lalata.
Yana daidaita matakin cortisol hormone damuwa, yana rage tasirin yanayin damuwa.
Phosphatidylserine yana kare kariya daga ƙananan matakan makamashi, zai iya inganta yanayi, kuma yana iya taimakawa tare da damuwa, musamman a cikin tsofaffi.
FS yana kare kwakwalwa daga alamun tsufa kuma shine abin da aka fi so a tsakanin dalibai don inganta ƙwaƙwalwar ajiya a cikin shirin jarrabawa.
9. Alpha GPC
L-alpha-glycerylphosphorylcholine, wanda aka fi sani da alpha-GPC, sigar roba ce ta choline.
Choline shine farkon acetylcholine, wannan neurotransmitter yana da alhakin koyo da ƙwaƙwalwa.
An danganta rashi Acetylcholine da haɓakar cutar Alzheimer.
Ana sayar da Alpha GPC a matsayin mai haɓaka ƙwaƙwalwar ajiya a duk duniya kuma azaman maganin cutar Alzheimer a Turai.
Alpha GPC da sauri da nagarta yana motsa choline zuwa kwakwalwa, inda ake amfani da shi don samar da membranes na sel masu lafiya na kwakwalwa, yana motsa haɓakar sabbin ƙwayoyin kwakwalwa, da haɓaka matakan ƙwayoyin neurotransmitters dopamine, serotonin, da gamma-aminobutyric acid, sinadari na kwakwalwa da ke da alaƙa. tare da annashuwa.
Alpha GPC zabi ne mai kyau don inganta ƙwaƙwalwar ajiya, ƙwarewar tunani, bugun jini, lalata da Alzheimer's.
10. Citicoline
Citicoline wani fili ne na halitta da ake samu a kowane tantanin halitta a jikin mutum. Citicoline yana kara yawan jini zuwa kwakwalwa, yana taimakawa wajen gina membranes cell lafiya, yana kara yawan filastik kwakwalwa, kuma yana iya inganta ƙwaƙwalwar ajiya, maida hankali, da hankali.
Likitoci a duk faɗin Turai sun kasance suna rubuta citicoline shekaru masu yawa don maganin cututtukan cututtukan jijiya masu alaƙa kamar asarar ƙwaƙwalwar ƙwaƙwalwa da ta shafi shekaru, bugun jini, rauni mai rauni a cikin kwakwalwa, cutar hauka, cutar Parkinson da cutar Alzheimer.
Citicoline yana rage illar abubuwan da ke haifar da lalacewa da kumburi, manyan abubuwan biyu na tsufa na kwakwalwa.
An yi imani da cewa rashin bitamin wani abu ne na baya, amma ba haka ba ne. Kusan kashi 40 cikin 12 na jama'ar Amirka ba su da isasshen bitamin B90, kashi 75 cikin XNUMX na bitamin D, da kashi XNUMX cikin XNUMX na ma'adinan magnesium. Rashin ɗaya ko wani nau'in alama na iya yin tasiri sosai akan kwakwalwa. Makarantar Kiwon Lafiyar Jama'a ta Harvard ta shawarci duk manya da su ɗauki multivitamin, kawai idan, don cike duk wani gibin abinci mai yuwuwa.