Contents
Wannan shine abin da yakamata ku ci idan kuka ɓace kuma ku warwatse cikin sauƙi
Food
Abincin "MIND" haɗin gwiwa ne tsakanin abincin Rum da abincin DASH wanda ke lalata kwakwalwa da rage haɗarin dementia
Al kwakwalwa Abin da ke faruwa ga sauran gabobin jiki, yana buƙatar ciyarwa. Amma gaskiyar ita ce ba komai ke tafiya ba idan aka zo batun samar da “fetur” da hankali ke bukata ya yi aiki yadda ya kamata. A gaskiya, da abinci mai gina jiki da tsarin neurotransmitters suna da dangantaka ta kusa. Tabbacin wannan shine duka biyun serotonin da kuma Melatonin Ana iya tsara su ta hanyar abinci, kamar yadda Iñaki Elío, darektan ilimi na Digiri na Gina Jiki a Jami'ar Turai na Tekun Atlantika ya bayyana.
Abubuwan gina jiki masu kyau ga kwakwalwa
- phosphorus
- Kifi, kiwo da kwayoyi
- DHA (Omega 3)
- Kifi, goro, ƙwai, man zaitun da tsaba na flax
- Iodine
- Abincin teku, kifi, tsiren ruwan teku da gishiri iodized.
- Vitamin B5
- Dairy, kayan lambu, legumes, qwai da nama
- Vitamin B9
- Ganyen ganyaye, ganyaye da goro
- Soccer
- Dairy, koren ganye, kayan lambu da kwayoyi
- Vitamin B1
- Dukan hatsi, kifi, nama da madara
- Vitamin B6
- Legumes, goro, kifi, nama da hatsi
- Vitamin B8
- Nama, hatsi da kwai
- Vitamin C:
- 'Ya'yan itacen Citrus, koren barkono, tumatir, da broccoli
- potassium
- 'Ya'yan itãcen marmari da kayan lambu
- magnesium
- Kwayoyi, hatsi da tsaba
- Vitamin B2
- Madara, kwai, koren kayan lambu, da nama mara nauyi
- Vitamin B3
- Dairy, kaji, kifi, kwayoyi, da kwai
- Vitamin B12
- Kwai, nama, kifi, kiwo
- Water
Daya daga cikin manyan abubuwan gina jiki na kwakwalwa shine glucose wanda, a cewar Farfesa Elío, ana samunsa ne daga sinadarai masu gina jiki da ke cikin abinci. Amma wannan ba yana nufin cewa dole ne mu kumbura don ɗaukar kayan zaki ko kowane nau'in samfuran da ke da sukari ba, saboda jiki yana iya samun glucose daga wasu nau'ikan abinci masu lafiya. Don haka, ƙwararren ya ba da shawarar yin zaɓin daidaitaccen zaɓi na carbohydrates zabar wadanda ke da rikitarwa, kamar su kayan miya, shinkafa da taliya mai narkewa, da burodi na gari, yana iyakance amfani da carbohydrates mai sauƙi kamar waɗanda ke cikin kayan zaki, sukari da zuma, alal misali, saboda «ƙarfin ku yana sha da sauri.
Hakanan yana da mahimmanci a yi la’akari, a cewar Farfesa Elio, rarraba carbohydrates a kowane sa’o’i 3 ko 4 saboda hakan yana ba da damar, kamar yadda ya ba da tabbacin, don kula da abin da matakan glucose na jini. "Idan an ba wa kwakwalwa damar yin ƙarin lokaci, dole ne ta yi amfani da wasu abubuwan gina jiki, jikin ketone, waɗanda ba su da tasiri wajen sauƙaƙe aikin kwakwalwa," in ji shi.
Shin abin da muke ci zai iya inganta ƙwaƙwalwa?
Ƙungiyar Mutanen Espanya na Endocrinology da Nutrition (SEEN) tana nuna cewa alaƙar kai tsaye tsakanin kiba da rikicewar fahimta (asarar ƙwaƙwalwa, rage mai da hankali, rage ikon amsawa da rage amsawa da hulɗar bayanai).
Don haka, don samun ingantaccen ƙwaƙwalwar ajiya, Farfesa Iñaki Elío ya tunatar da cewa ya kamata a guji yawan kitse na jiki da yin zaɓin daidai na abinci mai wadataccen hadaddun carbohydrates, antioxidants (ja 'ya'yan itatuwa, musamman blueberries), mai ƙima (mai zaitun) da kitse mai yawa, kayan lambu, 'ya'yan itatuwa, kiwo, goro, kifi mai mai da nama mara nauyi.
Wadanne abinci ne suka fi kula da kwakwalwa?
La HANKALIN abinci (acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay) masana kimiyya sun haɓaka shi a Cibiyar Kiwon Lafiya ta Jami'ar Rush a Chicago (Amurka) da Makarantar Kiwon Lafiyar Jama'a ta Harvard TH Chan. Yana da cakuda tsakanin shawarwarin na Rum na abinci da kuma abincin DASH (Abincin Abinci ya Kusa don Kashe Hawan Jini). A cikin binciken da aka gudanar zuwa yanzu, an nuna yana rage haɗarin kamuwa da cutar hauka da kashi 54%.
"Amfaninta yana cikin gudummawar muhimman abubuwan gina jiki don ingantaccen aikin kwakwalwa", in ji Farfesa Elío.
Abincin abinci mai gina jiki
- Ganyen ganye (kamar alayyafo da ganyayen salatin), aƙalla sau shida a mako.
- Sauran kayan lambu, aƙalla sau ɗaya a rana.
- Kwayoyi, hidima guda biyar (kusan gram 35 kowace hidima) a mako
- Berries, sau biyu ko fiye a mako
- Legumes, aƙalla sau uku a mako
- Cikakken hatsi, abinci uku ko fiye a rana
- Kifi, sau ɗaya a mako
- Kaji, sau biyu a mako
- Man zaitun, a matsayin man kanun labarai
Abincin da za a guji a cikin abincin tunani
- Jan nama, kasa da sau hudu a mako
- Butter da margarine, kasa da cokali ɗaya kowace rana
- Cuku, kasa da guda ɗaya a mako
- Taliya da kayan zaki, kasa da sau biyar a mako
- Soyayyen abinci ko abinci mai sauri, ƙasa da hidima ɗaya a mako
Baya ga bin shawarwarin abinci na MIND, sauran shawarwarin da Farfesa Elio ya ba da shawara a bi don kula da ayyukan kwakwalwa sune: a guji kiba / kiba, a guji abubuwan sha da sauran guba, a sha ruwan lita 1,5 zuwa 2 a kullum, yi haske da abinci sau da yawa kuma iskar oxygen zuwa kwakwalwa tare da motsa jiki na yau da kullun.