6 Nasihu don Rigakafin Alzheimer

Wadatacce

• 1. Yi wasannin dabarun yau da kullun
• 2. Yi aikin motsa jiki na minti 30 a rana
• 3. Amince da abincin Bahar Rum
• 4. Sha gilashin jan giya 1 a rana
• 5. Barci awa 8 a dare
• 6. Kiyaye karfin jinin ka

Alzheimer cuta ce ta kwayar halitta wacce ta tashi daga iyaye zuwa yara, amma hakan ba zai iya tasowa ga dukkan marasa lafiya ba yayin da aka ɗauki wasu matakan kariya, kamar su salon rayuwa da ɗabi'ar cin abinci. Ta wannan hanyar, yana yiwuwa a yaƙi abubuwan da ke haifar da kwayar halitta tare da abubuwan waje.

Don haka, don kiyaye Alzheimer, musamman ma a cikin tarihin tarihin cutar, akwai tsare-tsare guda 6 da ke taimakawa jinkirta bayyanar cutar kuma waɗanda aka jera a ƙasa.

1. Yi wasannin dabarun yau da kullun

Ayyukan da ke motsa kwakwalwa na taimakawa rage haɗarin kamuwa da cutar Alzheimer saboda suna sa ƙwaƙwalwar ta yi aiki. Don haka, ya kamata ku adana mintina 15 kowace rana don yin abubuwa kamar:

• Yi dabarun wasanni, wasanin gwada ilimi ko kalmomin wucewa.
• Koyon sabon abu, kamar magana da sabon yare ko kunna kayan kida;
• Horar da ƙwaƙwalwa, haddace jerin sayayya, misali.

Wani aiki da ke motsa kwakwalwa shi ne karanta littattafai, mujallu ko jaridu, domin baya ga karanta kwakwalwa kuma yana rike da bayanai, horar da ayyuka daban-daban.

2. Yi aikin motsa jiki na minti 30 a rana

Motsa jiki na yau da kullun na iya rage damar kamuwa da cutar Alzheimer har zuwa 50%, saboda haka yana da muhimmanci a yi minti 30 na motsa jiki sau 3 zuwa 5 a mako.

Wasu ayyukan motsa jiki da aka bada shawara suna yin wasan tanis, iyo, motsa jiki, rawa ko yin wasannin ƙungiyar, misali. Bugu da kari, ana iya gabatar da motsa jiki a lokuta daban-daban na rana, kamar hawa matakala maimakon ɗaukar lifta, misali.

3. Amince da abincin Bahar Rum

Cin abinci na Bahar Rum mai wadataccen kayan lambu, kifi da fruitsa fruitsan itace yana taimaka wajan ciyar da ƙwaƙwalwa da kyau, yana hana manyan matsaloli irin su Alzheimer ko mantuwa. Wasu dabarun ciyarwa sune:

• Ku ci ƙananan abinci sau 4 zuwa 6 a rana, yana taimakawa ci gaba da matakan sukari;
• Ku ci kifi mai wadataccen omega 3, kamar kifin kifi, tuna, kifi da sardines;
• Ku ci abinci mai wadataccen selenium, kamar kwayoyi na Brazil, ƙwai ko alkama;
• Ku ci kayan lambu tare da koren ganye a kowace rana;
• Guji abinci mai wadataccen mai, kamar su tsiran alade, kayayyakin da aka sarrafa da kuma ciye-ciye.

Baya ga hana Alzheimer, daidaitaccen abinci na Bahar Rum yana kuma taimakawa wajen hana matsalolin zuciya, kamar ciwon zuciya ko gazawar zuciya.

4. Sha gilashin jan giya 1 a rana

Red giya yana da antioxidants wanda ke taimakawa kare jijiyoyi daga samfuran mai guba, hana lalacewar kwakwalwa. Ta wannan hanyar, yana yiwuwa a kiyaye ƙwaƙwalwar cikin lafiya da aiki, hana ci gaban Alzheimer.

5. Barci awa 8 a dare

Yin bacci aƙalla awanni 8 a dare yana taimaka wajan daidaita aikin kwakwalwa, ƙara ƙarfin tunani, adana bayanai da warware matsaloli, hana farkon ɓarna.

6. Kiyaye karfin jinin ka

Hawan jini yana da alaƙa da farkon cutar Alzheimer da cutar ƙwaƙwalwa. Sabili da haka, marasa lafiya da ke fama da hauhawar jini ya kamata su bi umarnin babban likita kuma su yi aƙalla shawarwari 2 a kowace shekara don tantance hawan jini.

Ta hanyar yin amfani da wannan salon, mutum yana da ƙananan haɗarin ɓarkewar cututtuka na zuciya da jijiyoyin jini kuma zai ƙarfafa aikin kwakwalwa, yana da ƙananan haɗarin ɓarkewar ƙwaƙwalwa, gami da Alzheimer.

Ara koyo game da wannan cuta, yadda za a kiyaye ta da yadda za a kula da mai cutar Alzheimer: