Abinci 11 masu kyau ga kwakwalwa

Wadatacce

• 1. Koren shayi
• 2. Salmon
• 3. Dark cakulan
• 4. 'Ya'yan kabewa
• 5. Tumatir
• 6. Yisti na Brewer
• 7. Brussels tsiro
• 8. Broccoli
• 9. Madara
• 10. Kwai
• 11. Launin lemo
• Lafiyayyun hanyoyin inganta kwakwalwa
• 1. Salatin tumatir da dafafaffen kwai
• 2. Salmon a cikin ruwan lemu

Abincin don samun lafiyayyiyar kwakwalwa dole ne ya wadatu da kifi, iri da kayan lambu saboda waɗannan abinci suna da omega 3, wanda shine mahimmin kitse don aikin kwakwalwa daidai.

Bugu da kari, yana da mahimmanci saka hannun jari a cikin cin abinci mai dumbin bitamin da kuma ma'adanai, tunda suna da abubuwa masu kara kuzari wadanda ke taimakawa hana lalacewar jijiyoyi, inganta ƙwaƙwalwar ajiya da kiyaye ƙwaƙwalwar kwakwalwa. Waɗannan abincin na iya taimakawa hana ci gaban cututtuka kamar su ɓacin rai, rashin hankali, Alzheimer ko Parkinson's, misali.

Don samun wadannan fa'idodin, yana da muhimmanci a sha wadannan abinci a kowace rana, ban da rashin daukar awanni da yawa ba tare da cin abinci ba, kasancewar kwakwalwa cikin sauki ba tare da kuzari ba, a sha ruwa lita 1.5 zuwa 2 a rana, domin idan jiki ya bushe kwakwalwa baya aiki da kyau, kuma ya guji abubuwan shaye shaye, wadanda suke da illa ga kwakwalwa.

Abinci don ingantaccen aiki na kwakwalwa dole ne ya kasance ɓangare na daidaitaccen abinci mai ƙoshin lafiya, wanda za a iya yi ƙarƙashin jagorancin masanin ilimin abinci da abinci mai gina jiki ta hanyar keɓaɓɓu gwargwadon bukatun kowane mutum.

1. Koren shayi

Ganyen shayi, wanda a kimiyyance ake kira Camellia sinensis, yana da maganin kafeyin a cikin kayan sa wanda ke inganta faɗakarwa, inganta yanayi ta haɓaka matakan serotonin a cikin kwakwalwa, inganta ƙwaƙwalwar ajiya da ƙara haɓaka, wanda ke ba ka damar haɓaka ayyukan yau da kullun tare da mai da hankali. .

Wannan shayin shima yana da L-theanine wanda shine muhimmin amino acid don karawa masu yada jijiyoyin jiki aiki, kamar su GABA, wanda yake rage damuwa da kuma taimakawa ga jin jiki na shakatawa.

Bugu da kari, koren shayi yana da flavonoids da catechins tare da sinadarin antioxidant da anti-inflammatory wanda ke kare kwakwalwa daga lalacewar da masu cutarwa ke haifar da rage barazanar kamuwa da cututtuka kamar na Parkinson da Alzheimer.

Yadda ake cinyewa: a dauki kofi kamar 2 ko 3 a rana, ana amfani da koren shayi, jakar shayi ko hoda. Koyaya, wannan shayin bai kamata a sha shi bayan cin abinci ba saboda maganin kafeyin yana lalata tasirin ƙarfe, alli da bitamin C da jiki har ma da daddare, don kar ya dame bacci.

2. Salmon

Salmon kyakkyawan tushe ne na omega 3, wanda ke da mahimmanci don gina kwakwalwa da ƙwayoyin jijiyoyi, waɗanda ke da mahimmanci don hanzarta amsar kwakwalwa, saukaka koyo da haɓaka ƙwaƙwalwa.

Wasu karatuttukan kuma sun nuna cewa omega 3 na kifin salmon ya bayyana don taimakawa rage bakin ciki ta hanyar haɓaka samarwa da aiki na ƙwayoyin cuta kamar serotonin da dopamine.

Yadda ake cinyewa: za a iya cin naman gishiri, gasashshiya, dafa shi ko gasa shi aƙalla sau 3 a mako.

3. Dark cakulan

Duhun cakulan yana da wadataccen flavonoids, catechins da epicatechins waɗanda ke da aikin antioxidant ta rage lalacewa ga ƙwayoyin kwakwalwa da kuma motsa iskar oxygen mai ƙwaƙwalwa, wanda zai iya taimakawa haɓaka koyo da rage haɓakar tunanin mutum na tsufa, musamman ƙwaƙwalwar ajiya. Saboda haka, cakulan mai duhu na iya taimakawa hana Alzheimer's ko Parkinson's.

Bugu da kari, irin wannan cakulan shima yana kara jin dadi saboda yana dauke da sinadarin tryptophan a cikin kayan, wanda shine muhimmin amino acid don samar da serotonin ta kwakwalwa.

Yadda ake cinyewa: kawai ku ci gram 25 zuwa 30 ko kuma murabba'i na duhu cakulan a rana, bayan cin abincin rana ko abincin dare. Ainihin haka, cakulan mai duhu yakamata yana da aƙalla koko 70% a cikin kayan.

4. 'Ya'yan kabewa

'Ya'yan kabewa suna da wadata a cikin antioxidants kamar su phenolic acid da flavonoids waɗanda ke hana aikin ƙwayoyin cuta cikin ƙwayoyin kwakwalwa da rage lalacewar ƙwaƙwalwa.

Wadannan tsaba sune kyakkyawan tushen ma'adanai kamar su iron, zinc, jan ƙarfe da magnesium, waɗanda suke da mahimmanci don inganta aikin jijiyoyin jiki, da ƙarfin koyo da ƙwaƙwalwa, kasancewar suna da fa'ida sosai wajen hana Alzheimer's da Parkinson's.

Yadda ake cinyewa: mutum zai iya cinye thean kabewa a cikin gasasshen, dafaffen ko yayyafa, a matsayin fulawa a cikin waina da burodi ko cikin bitamin ko ruwan 'ya'yan itace, misali.

5. Tumatir

Tumatir din yana da sinadarin lycopene da fisetin a cikin kayan da yake dasu wadanda suke da maganin kumburi da kuma maganin antioxidant wanda ke taimakawa wajen rage kumburin jijiyoyin jiki da kuma danniya da ke haifar da cututtukan da ke haifar da cutarwa ta hanyar kyauta kuma, don haka, yana taimakawa hana cututtukan da suka shafi kwakwalwa kamar Alzheimer, cerebral ischemia da kwacewa.

Yadda ake cinyewa: tumatir dan itace ne mai matukar amfani kuma ana iya cinye shi ta yadda yake amma kuma ana sarrafa shi kamar manna, miya, ruwan 'ya'yan itace, miya, hoda ko maida hankali.

6. Yisti na Brewer

Yisti na Brewer kyakkyawan tushe ne na bitamin B, sunadarai da kuma ma'adanai, waɗanda ke taimakawa wajen inganta yanayin watsa bayanai daga ƙwayoyin cuta, inganta ƙwarewar ƙwaƙwalwar ajiya.

Bugu da kari, yisti daga giya na kara adadin GABA a cikin kwakwalwa, yana taimaka wajan dawo da ma'aunin jijiyoyin jiki, wadanda suka zama dole don aikin kwakwalwa daidai.

Yadda ake cinyewa: Ana iya cinye yisti na giya a cikin hoda ko sifofin kwalliya kuma a sami duk fa'idodi kawai a cinye cokali 1 zuwa 2 na yisti giya na gari a kowace rana a haɗe shi da abinci ko 3 capsules, sau 3 a rana, tare da manyan abinci.

7. Brussels tsiro

Brussels sprouts kayan lambu ne na giciye wanda ke da sulforaphanes, bitamin C da omega 3, waɗanda sune kyawawan antioxidants masu taimakawa don hanawa da hana mutuwar kwayar ƙwaƙwalwar.

Wasu karatuttukan kuma suna nuna cewa masu tsiro suna da canferol, mahadi tare da aiki mai ƙarfi na maganin kumburi wanda zai iya taimakawa rage haɗarin cututtukan ƙwaƙwalwar ƙwaƙwalwa kamar Alzheimer, misali.

Wannan kabejin yana da wadataccen ma'adanai kamar su phosphorus da baƙin ƙarfe masu mahimmanci don aikin jijiyoyin, kiyaye lafiyar kwakwalwa.

Yadda ake cinyewa: za ku iya dafa tsire-tsire masu tsire-tsire kuma ku zama masu farawa ko babban abinci.

8. Broccoli

Saboda yana dauke da flavonoids, bitamin C da K da glucosinolates tare da aikin antioxidant, broccoli abinci ne mai kyau don kiyaye kwakwalwa lafiya. Vitamin K shima yana da mahimmanci ga samuwar sphingolipids, wani nau'in kitse da ke cikin ƙwayoyin kwakwalwa, kare ƙwayoyin halitta, kiyaye lafiyar kwakwalwa, da taimakawa inganta ƙwaƙwalwar.

Yadda ake cinyewa: broccoli za a iya ci dafaffe ko ɗanye a cikin salads, shinkafa, gwaiba ko ruwan 'ya'yan itace, misali.

9. Madara

Milk ya ƙunshi tryptophan wanda shine muhimmin amino acid don samar da serotonin ta kwakwalwa wanda kuma yake tsara wuraren ƙwaƙwalwar da ke da alhakin halaye na ɗabi'a, yanayi, jaraba da baƙin ciki, baya ga taimakawa inganta ƙwarewar kwakwalwa da ƙwaƙwalwar ajiya, da taimakawa bacci mafi kwanciyar hankali, wanda yake da mahimmanci don adana bayanan da aka koya.

Yadda ake cinyewa: za a iya ɗaukar madara da tsarki, a cikin bitamin ko kuma a yi amfani da shi wajen shirya waina, alawa ko kayan zaki, alal misali.

10. Kwai

Kwai kyakkyawan tushe ne mai gina jiki dangane da lafiyar kwakwalwa, gami da bitamin B6 da B12, folate da choline. B bitamin da folic acid suna da mahimmanci don ci gaban kwakwalwa da kuma samuwar abubuwan da ke tattare da ƙwayoyin cuta, inganta aikin su. Wasu nazarin sun nuna cewa karancin folic acid na iya kasancewa yana da nasaba da cutar mantuwa a cikin tsofaffi kuma bitamin na B, musamman kwai B12, na taimakawa rage ƙwaƙwalwar da aka saba da ita yayin tsufa da kuma yaƙar baƙin ciki.

Choline, a gefe guda, yana da mahimmanci na gina jiki don samuwar acetylcholine a cikin kwakwalwa, wanda shine neurotransmitter wanda ke taimakawa daidaita yanayin da ƙwaƙwalwar ajiya.

Yadda ake cinyewa: ana iya cin kwai dafa shi kowace rana, a saka shi a cikin salati ko a yi amfani da shi wajen shirya waina ko kayan zaki, alal misali. Koyi yadda ake saka kwai a cikin abinci cikin ƙoshin lafiya.

11. Launin lemo

Orange yana da wadataccen bitamin C, mai tasirin antioxidant wanda ke aiki ta hanyar yaƙar masu rajin kyauta wanda zai iya lalata jijiyoyi, don haka wannan fruita fruitan itace na iya taimakawa inganta ƙwaƙwalwar ajiya da rage haɗarin kamuwa da cutar Alzheimer.

Wasu nazarin sun nuna cewa matsakaicin lemu a rana yana samar da adadin bitamin C da jiki ke bukata.

Yadda ake cinyewa: lemu za a iya cinye shi ta yadda yake, a cikin ruwan 'ya'yan itace ko bitamin.

Lafiyayyun hanyoyin inganta kwakwalwa

Wasu girke-girke waɗanda suke amfani da waɗannan abinci don haɓaka ƙwaƙwalwa kuma suna da sauri, masu sauƙin shirya kuma masu gina jiki sun haɗa da:

1. Salatin tumatir da dafafaffen kwai

Sinadaran

• 2 tumatir tumatir ko kofi 1 na tumatir ceri mai rabi;
• 1 Boiled kwai a yanka a cikin yanka;
• 1 da rabi kofi na dafaffiyar broccoli;
• 1 tablespoon na gasashe peeled kabewa iri;
• Karin man zaitun;
• Gishiri don dandanawa zuwa yaji.

Yanayin shiri

A cikin kwano, sanya dukkan kayan haɗin kuma haɗuwa. Aara ɗanyen man zaitun da gishiri a ɗanɗano. Yi aiki na gaba. Wannan salatin babban zaɓi ne azaman farawa.

2. Salmon a cikin ruwan lemu

Sinadaran

• 4 kifin salmon tare da fata;
• Gram 400 na tsiron Brussels;
• Ruwan lemu na lemu 2;
• 2 tablespoons na karin budurwa man zaitun;
• Rabin kopin yankakken chives;
• 1 karamin miya na sabo ne coriander;
• Gishiri da barkono barkono sabo a dandana.

Yanayin shiri

Yi zafi a cikin tanda zuwa 200ºC. Layi takardar yin burodi tare da takaddun aluminum ko takardar takarda. A cikin kwano, hada magunan da suka toya, chives, coriander, man zaitun, gishiri da barkono. Yada wannan cakuda akan takardar burodi. Sanya fillets ɗin salmon da gishiri da barkono a ɗora su a kan gogayen tsiron. Sanya ruwan lemu a saman filfin kifin salmon kuma gasa na kimanin mintuna 15. Sannan zama babbar hanya. A matsayin kayan zaki, zaku iya cin murabba'in duhu cakulan.