Abincin kwakwalwa - yaya zamu warware

Wanne abinci ne mafi kyau ga kwakwalwa?

Brainy Dose Presents: Mafi Kyawun Abinci guda 10 don Bunkasa Kwakwalwa da Inganta Memory Kun san hanyar da kuke ci na iya shafar jikin ku, amma abinda kuka sanya a bakinku shima yana shafar yanayin ku, yourwayar ku, Brain, ƙwaƙwalwar ku, har ma da ikon ku magance damuwa. matsaloli masu rikitarwa ko ayyukan yau da kullun! Kodayake kwakwalwarka kawai tana ɗaukar nauyin 2% na nauyin jikinka, tana amfani da 20% na adadin kuzari da kuke ci! Kuma gwargwadon yawan abincin da kake ci, da wuya kwakwalwarka tayi aiki da wadannan abinci mai yawa! Lamba na 1 - Legumes na takin gargajiya sune kyakkyawan tushen ƙwayoyin carbohydrates masu haɗari! Hakanan ana haɗuwa da waɗannan ƙwayoyin carbohydrates masu haɗari tare da zare, wanda ke rage saurin sha da samar da wadataccen wadata zuwa kwakwalwa tare da Tabbatar da glucose ba tare da haɗarin zafin sukari ba kamar sauran hanyoyin samun sikari. Legumes na ƙafa suna da yawa a cikin abinci - bitamin B mai mahimmanci ga aikin kwakwalwa! Lamba 2 - MintMint babban tushen Vitamin A ne da Vitamin C

Vitamin A na iya taimakawa haɓaka ƙwarewar ilmantarwa da haɓaka filastik kwakwalwa kuma ƙara le Vitamin C ana cewa yana kare kariya ta raguwa. Dangane da karatu, hatta ƙamshin mint na shafar aikin ƙwaƙwalwa ta hanyar ƙara faɗakarwa da ƙwaƙwalwa. Hakanan yana taimakawa inganta ƙwarewar rubutu na asali kamar bugawa da haddacewa.

Lamba na 3 - BroccoliBroccoli ba abinci ne kawai na jiki duka ba, yana ɗaya daga cikin mafi kyawun abinci don haɓaka aikin kwakwalwa da haɓaka ƙwaƙwalwarka! Yana da wadataccen sinadarin calcium, bitamin C, bitamin B, beta-carotene, iron, fiber da kuma bitamin K. Wadannan sinadarai suna kariya daga masu kwayar cutar, suna tabbatar da kyakkyawan zagawar jini kuma suna cire karafa masu nauyi wadanda zasu iya lalata kwakwalwa. Sinadarin potassium a cikin broccoli yana taimakawa tsarin juyayi, wanda kuma yake taimakawa kwakwalwa.

Bincike ya kuma nuna cewa broccoli na iya taimakawa kwakwalwa ta warkar da kanta idan ta ji rauni! kyawawan abubuwa masu karfi ga kayan lambu, kuma ba'a iyakance shi ga broccoli kawai ba amma ya shafi dangin gicciye gami da farin kabeji da sprouts na Brussels Lamba 4 - BeetsOne o Hanya mafi sauki da za a iya kara karfin kwakwalwa a dabi'ance ita ce Hada da karin gwoza a cikin abincinku. Suna da yawa a cikin nitrates, wanda ke ƙara yawan jini zuwa sassan kwakwalwa waɗanda ke da alhakin ayyukan zartarwa. Hakanan beets yana da yawa a cikin bitamin B9, wanda zai iya taimakawa aiki da hankali da kuma jinkirta lalata.

Bugu da ƙari, beets suna da yawa a cikin carotenoids wanda zai iya taimakawa inganta aikin kwakwalwa da yaƙi baƙin ciki. Lamba na 5 - 'Ya'yan sunflower da kabewa suna da kyau musamman ga Kwakwalwa! Sun ƙunshi wadataccen haɗakar sunadarai, omega fatty acid da bitamin B. Wadannan tsaba kuma suna dauke da tryptophan, wanda kwakwalwa ke canzawa zuwa serotonin don bunkasa yanayi da yaki bakin ciki.

Cin handfulan tsaba guda a kowace rana yana ba da adadin zinc dinka na yau da kullun wanda zai iya taimakawa haɓaka ƙwaƙwalwar ajiya da ƙwarewar tunani! Tsaba da tsire-tsire sun tsiro sun fi lafiya! Lamba na 6 - Goro da gyada musamman na wasu daga mafi kyawon abinci mai ƙarfafa ƙwaƙwalwa a duniya kuma suna da kyau sosai a gare ku Ner Vous System suma. Kwayoyi sune babban tushen omega-3s da omes ga-6 acid mai, bitamin B6; da bitamin E, wanda aka nuna don inganta aikin kwakwalwa da kuma hana nau’uka da yawa na cutar tabin hankali ta hanyar kare kwakwalwa daga masu kwayar cutar. Yana da kyau a lura, duk da haka, cewa kwayoyi suna dauke da wasu sinadarai masu mahimmanci - kamar phytic acid, saboda haka yana da lafiya sosai idan ka jika su daddare kafin cin su. Lamba 7 - QuinoaQuinoa babbar hanya ce ta hadadden carbohydrates da zaren don ƙarawa cikin Daidaita jini yayin samar da mahimmin glucose mai kwakwalwa yake so.

menene tempeh

Quinoa shima kyakkyawan tushen ƙarfe ne wanda ke ɗaukar jini, yayin da bitamin B ke daidaita yanayi da kare jijiyoyin jini. Hakanan ba shi da yalwar abinci ga waɗanda suke da damuwa da shi wannan furotin ya amsa. Amma kamar yawancin tsaba, hatsi, da kwayoyi, quinoa ya kamata a jika dare ɗaya kafin a dafa.

Lamba 8 - AvocadoGood mai mai mahimmanci yana da mahimmanci ga kwakwalwa, kuma avocados shine ainihin tushen asalin ƙwayoyin mai, omega-3 da omega-6 -Fatty acid. Wadannan suna kara kwararar jini zuwa kwakwalwa, suna rage yawan cholesterol kuma suna taimakawa wajen shafar jijiyoyin antioxidants. Avocados kuma yana dauke da antioxidants da yawa na kansu, gami da bitamin E, wanda ke kare jiki da kwakwalwa daga lalacewar 'yanci.

Hakanan suna da kyakkyawan tushen Potassium da Vitamin K - duka suna kare kwakwalwa daga haɗarin bugun jini.NumberN 9 - BlueberriesWannan 'ya'yan itace sune hoarfin antioxidant masu kare ƙwaƙwalwar daga lahani da kuma damuwa wanda ke haifar da saurin tsufa, Alzheimer, da rashin hankali. Flavonoids a cikin blueberries kuma suna inganta sadarwa tsakanin jijiyoyi, wanda ke haifar da ingantaccen ƙwaƙwalwar ajiya, koyo, da ingantaccen aiki na fahimi - haɗe da tunani, yanke shawara, fahimtar magana, da ƙwarewar lamba.

Lamba ta 10 - Man Kwakwa Man kwakwa na dauke da sinadarin triglycerides na sarkar da jiki yake amfani da shi don kuzari kuma yana barin glucose ga kwakwalwa. Hakanan ya bayyana yana da sakamako mai kyau akan cutar jini, sukarin jini, da cholesterol; kuma duk wani abu da yake da alaka da jijiyoyin jini yana amfanar kwakwalwa shima! Man Kwakwa shima yana da kumburi kuma yana da nasaba da rigakafin cutar Alzheimer da cutar mantuwa. Duk da yake babu wani abincin kwakwalwa daya da zai iya karewa gaba daya daga rikice-rikicen da ya shafi shekaru, idan kayi hankali da abin da kake ci, kana da mafi kyawun damar samun dukkan abubuwan gina jiki da kake buƙata don lafiyar hankali.

Cin abinci mai kyau, daidaitaccen abinci mai ɗauke da waɗannan abinci 10 masu haɓaka ƙwaƙwalwa zai taimaka kiyaye ƙwaƙwalwar ajiyar ku, mai da hankali, da kuma mai da hankali kamar yadda ya kamata. Godiya ga kallo da godiya don biyan kuɗi! Idan kun ga wannan labarin yana da amfani, da fatan za a ba shi babban yatsu. Idan baku riga kun shiga ba, danna maɓallin Biyan kuɗi don ganin ƙarin labarai daga gare mu.

Menene manyan abinci 10 na kwakwalwa?

Waɗanne abinci ne ke da illa ga kwakwalwar ku?

Brainy Dose ya gabatar: 10 Mummunan Abinci Ga Kwakwalwar ku - Abin da BAzai Ci ba! Abin da ka sa a bakinka ya fi shafar kwakwalwarka fiye da yadda kake kallo. Abincin da Zaka Ci Na Iya starfafa Brawaƙwalwarka, Starfafa Cowarewar ,warewa, da Inganta Yourwaorywalwarka A gefe guda kuma, wasu abinci na iya haifar da mummunan tasiri a kwakwalwarku kuma ya fi kyau a cinye su cikin matsakaici don kauce ma rashin ingancin Iyakokin Tasirin su. Guji Waɗannan Abincin Na Kowa Idan Kana Son Brawayar Lafiya! Lamba 1 - SugarSukari da abinci mai sukari na iya shafar ƙwaƙwalwarka da hankalinka na tsawon lokaci, ba tare da ambaton su ba zasu iya zama mutane da yawa a cikin shekaru da yawa matsaloli na jijiyoyi.

A takaice dai, an san sukari da rage ayyukan kwakwalwa ta hanyar kutse cikin ikon insulin don taimakawa kwayoyin kwakwalwa yin aikinsu na yau da kullun, wanda ke haifar da asarar ƙwaƙwalwar. Mafi yawan sukarin da kuke amfani da shi, zai iya zama muku saukin kamuwa da nakasasun karatu ko asarar ƙwaƙwalwar a tsawon shekaru. Da aka faɗi haka, yanayin sikari na sikari abu ne sananne ga kowa, kuma wannan yana da mawuyacin sakamako na dogon lokaci wanda ke shafar kwarewar fahimta.

Lamba 2 - Trans Fats Trans fats Trans fat yana haifar da matsaloli da yawa, daga matsalolin zuciya zuwa babban cholesterol da kiba. Koyaya, basuda kyau ga kwakwalwar ku hakanan suna sanya kwakwalwar ku yin kasala, zai shafi tunanin ku da ingancin kwakwalwar ku. Ba tare da ambaton ba, suna ƙara haɗarin bugun jini! Fat fats na iya samun wasu tasirin a kwakwalwar ku, idan - idan aka cinye su na tsawan lokaci, zasu iya haifar da wani irin ƙanƙantar da ƙwaƙwalwar kamar yadda cutar Alzheimer ta haifar.

Lamba 3 - Babban Abincin Gishiri Kowa ya san cewa abinci mai gishiri yana shafar jininka kuma suna da tsananin kaifi a zuciyarka. Babban gishiri na iya shafar aikin fahimtarku kuma zai iya shafar ƙwarewar tunaninku; in ba haka ba, abinci mai gishiri yana shafar hankalinku! A zahiri, cinye abinci mai gishiri an nuna yana da tasiri iri ɗaya kamar magunguna saboda suna haifar da mummunan bayyanar cututtuka da sha'awar abinci mai gishiri. Lamba 4 - Saurin Abinci Duk da yake saurin abinci yana da amfani, ya yi nesa da ƙoshin lafiya.

Hakanan yana iya sanya kiba saboda yawan adadin kalori, kuma abinci mai sauri yana dauke da sinadaran da, a cikin manyan allurai, basu da kyau ga kwakwalwar ku. Wannan ya hada da kayan mai, kitse mai, sodium, sukari, da tarin filler wadanda baku iya furtawa. An nuna cewa azumin mai tsawo na cin abinci na iya shafar samar da kwayar dopamine, wanda aka fi sani da hormone farin ciki.

Kuma idan kwayar halittar kwayar halittar kwayar halitta ta lalace, zai iya haifar da damuwa da damuwa. Bugu da kari, abinci mai sauri yana iya shafar ikon ku na mayar da hankali, da karfin ikon ku na koyo, da kuma ƙwaƙwalwar ku, wanda zai iya hanzarta raguwar hankali wanda yawanci yakan faru ne da shekaru. Adadin 5 - Abincin da Ya Resauke Ragowar Kayan Gwari 'Ya'yan itace da kayan marmari wasu daga mafi koshin lafiya abinci da za ku iya ci iya ci.

'Ya'yan itace da kayan marmari da suka girma na kasuwanci sukan gurɓata da magungunan ƙwari. Yawan amfani da abinci wanda ke dauke da ragowar magungunan kwari na haifar da asarar jijiyoyi a wasu yankuna na kwakwalwa. Kuma bayyanar da lokaci mai tsawo ga magungunan ƙwari na iya kashe ƙwayoyin kwakwalwa da haifar da alamomin da ke tattare da cutar Parkinson.

Lamba ta 6 - Tuna Har yanzu kuna cin tuna saboda kuna ganin zai amfane ku? Da kyau, sabon binciken kimiyya ya nuna cewa shan tuna na iya cutar da lafiyar ku. Ana ɗora naman Tuna da ƙananan ƙarfe saboda gurɓataccen kifin da yake ci da kuma mercury mai guba da ke tarawa a cikin naman nasu sakamakon gurɓatar masana'antu. Illolin da ke tattare da guba na mercury sun haɗa da raunin hankali da matsalolin daidaitawa.

Don haka yawan guba ya fi duk wani fa'idar amfani da lafiyar mai na omega-3. Lamba 7 - Microwave Popcorn Wanene ba ya son popcorn?! Yana da sauri, dace, kuma dadi. Amma microwave popcorn mai yuwuwa shine mafi munin abinci ga kwakwalwarka! ya ƙunshi ɗanɗano na man shanu tare da ƙari na diacetyl.

Wannan sinadarin an riga an nuna shi yana haifar da mummunan yanayi da ake kira 'microwave popcorn lung'. Koyaya, diacetyl shima yana iya tsallake shingen kwakwalwa-jini, kariya da ke hana abubuwa masu cutarwa shiga cikin kwakwalwa. Beta-amyloid cumping, wanda shine babban alama na cutar Alzheimer.

Ba za ku ga kalmar diacetyl a kan lakabin ba, amma idan kun ga “ɗanɗano mai ƙamshi na ɗanɗano” ko “ɗanɗano na ɗabi’a” a kan lakabin, kuna zaton samfurin ya ƙunshi wannan ƙwayar neurotoxin 8 - Abincin Abincin Abincin Abincin, abubuwan adanawa, waɗanda aka samu a sarrafa abinci da rina mai tasiri tasirin ayyukan halayyar yara da ɗabi'unsu. Abubuwan hada abinci na wucin gadi sun kunshi kusan sunadarai daban daban 3,000 da aka kara akan abinci da aka sarrafa. Kuma a cikin shahararrun abubuwan karawa, MSG - wanda ake amfani dashi don inganta dandano na abinci, na iya haifar da matsala ga lafiyar kwakwalwarka kuma ya afkawa kwakwalwar kwakwalwar.

Tabbas, shan wadannan abincin bashi da wata fa'ida ga lafiyar ku kuma abubuwa suna ta tabarbarewa lokacin da kuke cin waɗannan nau'ikan abincin a kullun. Abu na 9 - Soya Wannan na iya ba mutane da yawa mamaki, amma wannan da ake kira wake mai lafiya na iya zama cutarwa alhali a cikin Babban Nazari sun sami shaidar cewa yawan amfani da waken soya na da mummunan tasiri ga kwakwalwa, musamman ma waɗanda suka wuce shekaru 68. Yayin da shi Ba a bayyana gabaɗaya tasirin tasirin kayan waken soya ke haifarwa ga ƙwaƙwalwar tsufa, waken soya ya bayyana ƙara haɗarin rashin hankali da aikin ƙwaƙwalwar ajiya Lambar 10 - Abubuwan ɗanɗano na wucin gadi Lokacin da mutane ke ƙoƙari su rasa nauyi sukan yi imanin cewa za su iya jingina cikin dare kawai ta maye gurbinsu sukari tare da kayan zaki na wucin gadi.

Duk da yake gaskiya ne cewa kayan zaki masu ƙarancin ƙarancin adadin kuzari, a zahiri zasu iya cutar da mafi kyau! An yi amfani da shi tsawon lokaci, kayan zaƙi na wucin gadi na iya haifar da lalacewar ƙwaƙwalwa da lalata ƙwarewar hankalin ku, musamman ma idan kuna amfani da su da yawa. Mummunan Abincin da Ya Kamata Ku Ci, kuma Yawancinsu Bai Kamata Ya Zo Ba Abin Mamaki. Don haka yi ƙoƙari ka guji ko aƙalla ka rage yawan amfani da waɗannan abinci don kiyaye kwakwalwarka lafiya yayin da kake tsufa.

Godiya ga kallo da godiya don biyan kuɗi! Idan ka yi tunanin wannan labarin yana da amfani, ba shi babban yatsu; idan baku riga kun shiga ba, danna maɓallin Biyan kuɗi don ganin ƙarin labarai daga gare mu.

Waɗanne abinci ne abincin ƙwaƙwalwar gaskiya?

Samu isasshen kayan mai mai Omega-3.

Mai mahimmanci don kyaukwakwalwalafiya, omega-3 acid mai, docosahexaenoic acid, ko DHA, musamman, na iya taimaka inganta ƙwaƙwalwar. Abincin ruwa, algae da kifi mai mai - ciki har da kifin kifi, tuna tuna mai launin shuɗi, sardines da herring - su ne mafi kyaun hanyoyin samun omega-3 fatty acid, DHA.Oktoba 11 2019

hular kwano bayan alamar kekuna na damuwa

Ayaba tana da kyau ga kwakwalwa?

Nazarin ya nuna cin abinciayabaTaimaka wa ɗalibai su ƙara ƙwarewa da haɓaka ƙididdigar jarrabawa. Sun kuma ƙunshi bitamin B6, wanda ke inganta samar da serotonin, norepinephrine da dopamine don tallafawa natsuwa.

Wanne 'ya'yan itace ne mafi kyau ga kwakwalwa?

Tabbas'ya'yan itãcen marmarikamar lemu, barkono mai kararrawa, guava, kiwi, tumatir, da kuma strawberries, suna dauke da sinadarin bitamin C. mai yawa Vitamin C yana taimakawa hanakwakwalwaKwayoyin daga lalacewa kuma suna tallafawa gaba ɗayakwakwalwalafiya.