11 Mafi Kyawun Abinci Don Inganta kwakwalwarka da Memory

Wadatacce

• 1. Kifi Mai kitse
• 2. Kofi
• 3. Shudaya
• 4. Turmeric
• 5. Broccoli
• 6. Tsabar Kabewa
• 7. Dark Chocolate
• 8. Kwayoyi
• 9. lemu
• 10. Qwai
• 11. Koren Shayi
• Layin .asa

Kwakwalwarka wani babban lamari ne.

A matsayin cibiyar kula da jikinka, tana kula da kiyaye zuciyar ka da huhun numfashi da kuma baka damar motsawa, ji da tunani.

Wannan shine dalilin da ya sa yana da kyau ku kiyaye kwakwalwar ku a cikin yanayin aiki mafi girma.

Abincin da kuke ci yana taka rawa wajen kiyaye kwakwalwar ku lafiya kuma yana iya inganta takamaiman ayyukan tunani, kamar ƙwaƙwalwar ajiya da natsuwa.

Wannan labarin ya lissafa abinci guda goma sha daya wadanda zasu bunkasa kwakwalwar ka.

1. Kifi Mai kitse

Lokacin da mutane suke magana game da abincin kwakwalwa, kifi mai yawanci yana saman jerin.

Wannan nau'in kifin ya hada da kifin kifi, kifin kifi da sardines, wadanda dukkansu suna da wadatattun kayan omega-3 fatty acid ().

Kimanin kashi 60% na kwakwalwar ku an yi su ne da kitse, kuma rabin wannan kitse shi ne irin na Omega-3 ().

Brainwaƙwalwarka tana amfani da omega-3s don gina ƙwaƙwalwa da ƙwayoyin jijiyoyi, kuma waɗannan ƙwayoyin suna da mahimmanci don koyo da ƙwaƙwalwa (,).

Omega 3-s shima yana da wasu ƙarin fa'idodi don kwakwalwar ku.

Abu daya, suna iya rage saurin tabin hankali da ya shafi shekaru kuma suna taimakawa kawar da cutar Alzheimer (,,,).

A gefen juyawa, rashin samun isassun omega-3s yana da nasaba da raunin ilmantarwa, da kuma bakin ciki (,).

Gabaɗaya, cin kifi kamar yana da fa'idodi masu fa'ida ga lafiya.

Wani bincike ya nuna cewa mutanen da suke cin gasa ko kuma a dafa su a kai a kai suna da matsalar launin toka a cikin kwakwalwar su. Matattarar launin toka ta ƙunshi mafi yawan ƙwayoyin jijiyoyin da ke sarrafa yanke shawara, ƙwaƙwalwa da motsin rai ().

Gabaɗaya, kifi mai ƙiba shine kyakkyawan zaɓi don lafiyar kwakwalwa.

Kifi mai kitse shine tushen omega-3s, babban tubalin kwakwalwa. Omega-3s suna taka rawa wajen kaifin ƙwaƙwalwa da haɓaka yanayi, tare da kare kwakwalwarka daga raguwa.

2. Kofi

Idan kofi shine mahimman safiyar ku, zaku yi farin cikin jin cewa yana da kyau a gare ku.

Abubuwa biyu masu mahimmanci a cikin kofi - maganin kafeyin da antioxidants - suna taimakawa kwakwalwarka.

Maganin kafeyin a cikin kofi yana da tasiri mai tasiri akan kwakwalwa, gami da ():

• Alertara faɗakarwa: Caffeine yana kiyaye kwakwalwarka ta hanyar toshe adenosine, dan sakon sinadarai da zai baka damar bacci (,,).
• Inganta yanayi: Hakanan maganin kafeyin yana iya inganta wasu daga cikin jijiyoyin neurotransmitters ɗinku, kamar serotonin (13).
• Paddamar da hankali: Studyaya daga cikin binciken ya gano cewa lokacin da mahalarta suka sha babban kofi ɗaya da safe ko ƙarami kaɗan cikin yini, sun fi tasiri a ayyukan da ke buƙatar natsuwa ().

Shan kofi na dogon lokaci kuma yana da alaƙa da rage haɗarin cututtukan jijiyoyin jiki, kamar su Parkinson da Alzheimer ().

Wannan na iya aƙalla ya zama wani ɓangare saboda haɓakar kofi na ƙwayoyin antioxidants ().

Kofi na iya taimakawa haɓaka faɗakarwa da yanayi. Hakanan yana iya bayar da wasu kariya daga cutar Alzheimer, godiya ga maganin kafeyin da antioxidants.

3. Shudaya

Blueberries suna ba da fa'idodi masu yawa ga lafiyar jiki, gami da waɗanda ke musamman don kwakwalwarka.

Blueberries da sauran kayan kwalliya masu launi suna ba da anthocyanins, ƙungiyar mahaɗan shuke-shuke tare da cututtukan kumburi da antioxidant ().

Antioxidants suna aiki da damuwa da kumburi da kumburi, yanayin da zai iya taimakawa ga tsufa da ƙwaƙwalwar ƙwayoyin cuta ().

Wasu daga cikin antioxidants a cikin blueberries an gano sun tara cikin kwakwalwa kuma suna taimakawa inganta sadarwa tsakanin kwayoyin kwakwalwa (,).

Nazarin dabba ya nuna cewa shuɗi yana taimakawa inganta ƙwaƙwalwa kuma yana iya ma jinkirta jinkirin ƙwaƙwalwar ajiyar ɗan gajeren lokaci (,,).

Yi ƙoƙarin yayyafa su a kan abincin ku na karin kumallo ko ƙara su zuwa mai laushi.

Blueberries suna cike da antioxidants wanda na iya jinkirta ƙwaƙwalwar tsufa da haɓaka ƙwaƙwalwa.

4. Turmeric

Turmeric ya haifar da kugi da yawa kwanan nan.

Wannan kayan yaji mai zurfin-rawaya shine babban mahimmin abu a cikin garin curry kuma yana da fa'idodi da yawa ga kwakwalwa.

Curcumin, mai aiki a cikin turmeric, an nuna shi ya ƙetare shingen kwakwalwar jini, ma'ana zai iya shiga cikin kwakwalwa kai tsaye kuma ya amfanar da ƙwayoyin da ke wurin ().

Yana da karfi antioxidant da anti-mai kumburi fili cewa an nasaba da wadannan kwakwalwa amfanin:

• Zai iya amfani da ƙwaƙwalwar ajiya: Curcumin na iya taimakawa inganta ƙwaƙwalwar ajiya a cikin mutanen da ke da cutar Alzheimer. Hakanan yana iya taimakawa share alamun amyloid waɗanda sune alamun wannan cutar (,).
• Sauya damuwa: Yana haɓaka serotonin da dopamine, waɗanda duka suna inganta yanayi. Studyaya daga cikin binciken ya gano curcumin ya inganta alamun bayyanar cututtukan ciki kamar yadda ya zama antidepressant sama da makonni shida (23,).
• Taimakawa sababbin ƙwayoyin kwakwalwa suyi girma: Curcumin yana inganta haɓakar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa. Yana iya taimakawa jinkirta jinkirin lalacewar tunanin mutum, amma ana buƙatar ƙarin bincike ().

Don cin fa'idodin curcumin, gwada dafa shi da garin curry, ƙara turmeric zuwa jita-jita dankalin turawa don juya su zinare ko yin shayi turmeric.

Turmeric da kayan aikinsa mai suna curcumin suna da ƙarfi masu saurin kumburi da kuma amfanin antioxidant, wanda ke taimakawa kwakwalwa. A cikin bincike, ya rage alamun rashin damuwa da cutar Alzheimer.

5. Broccoli

Broccoli yana cike da mahaɗan tsire-tsire masu ƙarfi, gami da antioxidants ().

Har ila yau, yana da yawa a cikin bitamin K, yana ba da fiye da 100% na Shawarwarin Daily Daily (RDI) a cikin kofi 1 (gram 91) mai hidima (27).

Wannan bitamin mai narkewa yana da mahimmanci don samar da sphingolipids, wani nau'in kitse wanda yake tattare cikin ƙwayoyin kwakwalwa ().

Fewan karatu a cikin tsofaffi sun haɗu da haɓakar bitamin K mafi girma don ƙwaƙwalwar ajiya mafi kyau (,).

Bayan bitamin K, broccoli ya ƙunshi mahaɗan da yawa waɗanda ke ba shi anti-inflammatory da tasirin antioxidant, wanda na iya taimakawa kare kwakwalwa daga lalacewa ().

Broccoli ya ƙunshi mahaɗan da yawa waɗanda ke da tasirin antioxidant da anti-inflammatory, ciki har da bitamin K.

6. Tsabar Kabewa

'Ya'yan kabewa suna dauke da sinadarin antioxidants masu kare jiki da kwakwalwa daga lalacewar' yanci kyauta ().

Hakanan sune kyakkyawan tushen magnesium, ƙarfe, tutiya da jan ƙarfe (32).

Kowane ɗayan waɗannan abubuwan gina jiki suna da mahimmanci ga lafiyar kwakwalwa:

• Tutiya: Wannan jigon yana da mahimmanci ga siginar jijiya. Rashin haɗin zinc yana da alaƙa da yanayin yanayin jijiyoyi da yawa, gami da cutar Alzheimer, baƙin ciki da cutar Parkinson (,,).
• Magnesium: Magnesium yana da mahimmanci don koyo da ƙwaƙwalwa. Levelsananan matakan magnesium suna da alaƙa da yawancin cututtukan jijiyoyin jiki, gami da ƙaura, ɓacin rai da farfadiya (,).
• Copper: Brainwaƙwalwarka tana amfani da jan ƙarfe don taimakawa sarrafa siginar jijiyoyi. Kuma lokacin da matakan jan ƙarfe suka fita daga whack, akwai haɗarin haɗarin cututtukan neurodegenerative, kamar Alzheimer (,).
• Ironarfe: Arancin ƙarfe galibi yana tattare da hazo da ƙwaƙwalwar ƙwaƙwalwar kwakwalwa ().

Binciken ya fi mayar da hankali kan waɗannan abubuwan ƙarancin abinci, maimakon 'ya'yan kabewa kansu. Koyaya, tunda 'ya'yan kabewa suna da yawa a cikin waɗannan ƙananan ƙwayoyin cuta, ƙila za ku iya amfanuwa da su ta hanyar ƙara ƙwayoyin kabewa a abincinku.

'Ya'yan kabewa suna da wadata a cikin ƙananan ƙwayoyin cuta waɗanda ke da mahimmanci ga aikin kwakwalwa, gami da jan ƙarfe, ƙarfe, magnesium da tutiya.

7. Dark Chocolate

Dark cakulan da koko foda an cika su da wasu mahaɗan ƙarfafa ƙwaƙwalwa, gami da flavonoids, maganin kafeyin da antioxidants.

Flavonoids rukuni ne na mahaɗar shuka antioxidant.

Flavonoids a cikin cakulan suna tattarawa a cikin sassan kwakwalwa waɗanda ke ma'amala da ilmantarwa da ƙwaƙwalwa. Masu binciken sun ce waɗannan mahaɗan na iya haɓaka ƙwaƙwalwar ajiya kuma suna iya taimakawa jinkirin raguwar tunanin mutum dangane da shekaru (,,,).

A zahiri, yawan karatu sun dawo da wannan (,,).

A cikin wani binciken da ya hada da mutane sama da 900, wadanda suka ci cakulan sun fi yin aiki sosai a cikin jerin ayyukan tunani, gami da wasu da suka hada da ƙwaƙwalwa, fiye da waɗanda ba sa cin sa da yawa ().

Chocolate shima halastaccen yanayi ne mai karfafa yanayi, kamar yadda bincike ya nuna.

Studyaya daga cikin binciken ya gano cewa mahalarta waɗanda suka ci cakulan sun sami ƙarin farin ciki mai kyau, idan aka kwatanta da mahalarta waɗanda suka ci ƙwayoyi ().

Koyaya, har yanzu ba a bayyana ba ko hakan saboda abubuwan haɗuwa a cikin cakulan, ko kuma kawai saboda ƙanshin yummy yana farantawa mutane rai ().

Flavonoids a cikin cakulan na iya taimakawa kare kwakwalwa. Nazarin ya nuna cewa cin cakulan na iya kara karfin tunani da yanayi.

8. Kwayoyi

Bincike ya nuna cewa cin goro na iya inganta alamomin lafiyar zuciya, kuma samun lafiyayyar zuciya yana da nasaba da samun lafiyayyiyar kwakwalwa (,).

Binciken na 2014 ya nuna cewa kwayoyi na iya inganta cognition har ma suna taimakawa hana cututtukan cututtukan ƙwayoyin cuta ().

Har ila yau, wani babban binciken ya gano cewa matan da ke cin goro a kai a kai tsawon shekaru da dama suna da kaifin ƙwaƙwalwa, idan aka kwatanta da waɗanda ba sa cin goro ().

Yawancin abubuwan gina jiki a cikin kwayoyi, kamar ƙwayoyi masu ƙoshin lafiya, antioxidants da bitamin E, na iya bayyana fa'idodin lafiyar kwakwalwarsu (,).

Vitamin E yana garkuwar membranan ƙwayoyin halitta daga lahani mai lalacewa kyauta, yana taimakawa jinkirin raguwar hankali (,,).

Duk da yake dukkan kwayoyi suna da kyau ga kwakwalwar ku, goro na iya samun kari, tunda suma suna isar da mai mai omega-3 (57).

Kwayoyi suna ɗauke da ɗimbin abubuwan inganta haɓakar ƙwaƙwalwa, gami da bitamin E, ƙwayoyi masu rai da mahaɗan shuke-shuke.

9. lemu

Kuna iya samun duk bitamin C ɗin da kuke buƙata a rana ta cin matsakaicin lemu ɗaya (58).

Yin hakan yana da mahimmanci ga lafiyar kwakwalwa, tunda bitamin C shine mahimmin abin da zai hana raguwar tunani ().

Cin abinci mai yawa na wadataccen bitamin C zai iya karewa daga raunin tunani da tsufa da cutar Alzheimer, a cewar wani littafin nazarin 2014 ().

Vitamin C wani maganin antioxidant ne mai karfi wanda ke taimakawa wajen yakar cututtukan da ke lalata kwayoyin kwakwalwa. Ari da, bitamin C yana tallafawa lafiyar kwakwalwa yayin da kuka tsufa ().

Hakanan zaka iya samun adadin bitamin C daga barkono mai ƙararrawa, guava, kiwi, tumatir da strawberries (62).

Lemu da sauran abincin da ke cike da bitamin C na iya taimakawa kare kwakwalwar ku daga lalacewa daga ƙwayoyin cuta masu kyauta.

10. Qwai

Qwai kyakkyawan tushe ne na abubuwan gina jiki da dama wadanda suka danganci lafiyar kwakwalwa, gami da bitamin B6 da B12, folate da choline (63).

Choline wani muhimmin abu ne mai gina jiki wanda jikinka yake amfani dashi dan samarda acetylcholine, mai bada kwayar cuta wanda yake taimakawa wajen daidaita yanayi da kuma tunani (,).

Karatuttukan biyu sun gano cewa yawancin abubuwan da aka zaba suna da alaƙa da kyakkyawan ƙwaƙwalwar ajiya da aikin tunani (,).

Koyaya, mutane da yawa basa samun wadataccen abinci a cikin abincin su.

Cin kwai hanya ce mai sauki don samun choline, ganin cewa yolk egg suna daga cikin mahimman hanyoyin samun wannan abinci.

Samun isasshen abincin choline shine 425 MG a kowace rana ga yawancin mata da 550 MG kowace rana ga maza, tare da kwai kwaya ɗaya mai ɗauke da 112 MG ().

Bugu da ƙari, bitamin B yana da matsayi da yawa a cikin lafiyar kwakwalwa.

Don farawa, suna iya taimakawa jinkirin ci gaban tunanin mutum a cikin tsofaffi ().

Hakanan, rashin ƙarancin nau'ikan bitamin na B guda biyu - mai ɗanɗano da B12 - yana da alaƙa da damuwa ().

Rashin ƙarancin abinci na kowa ne ga tsofaffi masu fama da cutar mantuwa, kuma karatu ya nuna cewa kari na folic acid na iya taimakawa rage raunin tunani mai nasaba da shekaru (,).

B12 yana da hannu cikin hada sinadaran kwakwalwa da daidaita matakan sukari a cikin kwakwalwa ().

Yana da kyau a lura cewa akwai karancin bincike kai tsaye kan alakar da ke tsakanin cin kwai da lafiyar kwakwalwa. Koyaya, akwai bincike don tallafawa fa'idodi masu haɓaka ƙwaƙwalwa na abubuwan gina jiki da ake samu a ƙwai.

Qwai sune tushen tushen bitamin na B da yawa, wadanda suke da mahimmanci don aiki mai kyau da ci gaba, gami da tsara yanayi.

11. Koren Shayi

Kamar yadda lamarin yake tare da kofi, maganin kafeyin a cikin koren shayi yana inganta aikin kwakwalwa.

A zahiri, an samo shi don inganta faɗakarwa, aiki, ƙwaƙwalwar ajiya da mai da hankali ().

Amma koren shayi shima yana da wasu abubuwanda zasu sanya shi ya zama lafiyayyen abin sha mai kyau.

Ofayan su shine L-theanine, amino acid wanda zai iya tsallake shingen ƙwaƙwalwar jini da haɓaka aikin GABA, wanda ke taimakawa rage tashin hankali kuma yana sa ku sami kwanciyar hankali (73,, 75).

L-theanine yana ƙara yawan rawanin alpha a cikin kwakwalwa, wanda ke taimaka muku shakatawa ba tare da sa ku gaji ba ().

Reviewaya daga cikin binciken ya gano cewa L-theanine a cikin koren shayi na iya taimaka maka shakatawa ta hanyar hana tasirin tasirin maganin kafeyin ().

Har ila yau, yana da wadata a cikin polyphenols da antioxidants wanda zai iya kare kwakwalwa daga raunin tunani da rage haɗarin Alzheimer da Parkinson's (,).

Ari da, an samo koren shayi don inganta ƙwaƙwalwa ().

Green shayi shine abin sha mai kyau don tallafawa kwakwalwarka. Abubuwan da ke cikin kafeyin suna ƙarfafa faɗakarwa, yayin da antioxidants suna kare kwakwalwa kuma L-theanine yana taimaka maka shakatawa.

Layin .asa

Yawancin abinci zasu iya taimakawa lafiyar kwakwalwarka.

Wasu abinci, kamar fruitsa andan itace da kayan marmari a cikin wannan jeren, da shayi da kofi, suna da antioxidants wanda ke taimakawa kare kwakwalwar ka daga lalacewa.

Sauran, kamar kwayoyi da ƙwai, suna ɗauke da sinadarai masu taimakawa ƙwaƙwalwar ajiya da haɓaka ƙwaƙwalwa.

Kuna iya taimakawa tallafawa lafiyar kwakwalwar ku da haɓaka faɗakarwar ku, ƙwaƙwalwar ku da yanayin ku ta hanyar dabarun haɗa waɗannan abinci a cikin abincin ku.