Abinci 5 da ke Ƙwaƙwalwar ajiyar ku

Wadatacce

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Shin kun taɓa shiga cikin wanda kuka sani sosai amma ba za ku iya tuna sunan su ba? Sau da yawa manta inda kuka sanya makullin ku? Tsakanin damuwa da rashin barci duk muna fuskantar waɗannan lokutan da ba a san su ba, amma wani mai laifi na iya zama rashin mahimman abubuwan gina jiki waɗanda ke da alaƙa da ƙwaƙwalwa. Wadannan abinci guda biyar zasu iya taimaka muku cika gibin:

Celery

Wannan matattara mai ƙyalli na iya zama kamar zubar da abinci mai gina jiki, amma a zahiri yana ƙunshe da ma'adanai masu mahimmanci, potassium, wanda ke taka muhimmiyar rawa wajen kula da ƙarfin lantarki na kwakwalwa. Hakanan potassium yana cikin ayyukan kwakwalwa mafi girma kamar ƙwaƙwalwa da koyo.

Yadda ake cin sa: Sanya a kan wasu man gyada na halitta kuma yayyafa da zabibi (tsohuwar tururuwa a kan gungumen azaba) don cin abincin sauri wanda zai gamsar da haƙoran ku. Kuna son sabon juzu'i ga tururuwa akan katako? Gwada shi da strawberries maimakon zabibi.

Cinnamon

Cinnamon yana inganta ikon jiki don daidaita sukari na jini kuma wannan kayan ƙanshi yana haɓaka aikin kwakwalwa. Bincike ya nuna cewa kawai warin kirfa yana haɓaka sarrafa fahimi kuma an nuna kirfa don haɓaka ƙima akan ayyuka masu alaƙa da hankali, ƙwaƙwalwa da saurin gani-motar.

Yadda ake cin shi: Ina yayyafa wasu a cikin kofi na kowace safiya amma yana da kyau a cikin komai daga santsi zuwa miyar lentil.

Alayyahu

Mun san cewa aikin tunani yakan ragu da shekaru, amma sakamakon aikin Lafiya da tsufa na Chicago yana ba da shawarar cewa cin abinci guda 3 na koren ganye, rawaya da kayan marmari a kowace rana na iya rage wannan raguwar da kashi 40 cikin ɗari, kwatankwacin kwakwalwar da ke kusa. kasa da shekara biyar. Daga cikin nau'o'in kayan lambu daban-daban da aka yi nazari, koren ganye suna da alaƙa mafi ƙarfi tare da kariyar kwakwalwa.

Yadda ake cin sa: Jefa sabon ganyen jarirai tare da balsamic vinaigrette don sassauƙan kayan abinci guda biyu na gefen tasa ko gado don gasasshen kaza, abincin teku, tofu ko wake. Kuna son wani abu ɗan daban?

Black wake

Suna da kyau tushen thiamin. Wannan bitamin B yana da mahimmanci ga ƙwayoyin kwakwalwa masu lafiya da aikin fahimi saboda ana buƙata don kiran acetylcholine, muhimmin neurotransmitter mai mahimmanci don ƙwaƙwalwa. Low acetylcholine an danganta shi da raguwar tunanin mutum da shekaru da cutar Alzheimer.

Yadda ake cin sa: Haɗa salatin tare da miyar wake baƙar fata ko ku more su a maimakon nama a cikin tacos da burritos ko ƙara su zuwa ƙarin madaidaicin burger patties.

Bishiyar asparagus

Wannan veggie na bazara kyakkyawan tushe ne na folate. Binciken da aka gudanar a Jami'ar Tufts ya bi maza 320 a cikin shekaru uku kuma ya gano cewa waɗanda ke da matakan jini na homocysteine ​​sun nuna asarar ƙwaƙwalwa, amma maza da suka ci abinci mai wadataccen folate (wanda ke saukar da matakan homocysteine ​​kai tsaye) sun kare tunanin su. Wani binciken na Ostiraliya ya gano cewa cin abinci mai wadataccen furotin yana da alaƙa da saurin sarrafa bayanai da tuna ƙwaƙwalwa. Bayan makonni biyar kawai na isasshen folate, matan da ke cikin binciken sun nuna ci gaba gaba ɗaya a ƙwaƙwalwar ajiya.

Yadda ake cin sa: Bishiyar bishiyar asparagus a cikin ruwan lemun tsami ko hazo tare da tafarnuwa ya sanya ƙarin man zaitun budurwa da gasa a cikin takarda.

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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