10 Mafi Kyawun Suparin Nootropic don Powerarfafa Brawarin Brain

Wadatacce

• 1. Man Kifi
• 2. Resveratrol
• 3. maganin kafeyin
• 4. Phosphatidylserine
• 5. Acetyl-L-Carnitine
• 6. Ginkgo Biloba
• 7. Halitta
• 8. Bacopa Monnieri
• 9. Rhodiola Rosea
• 10. S-Adenosyl Methionine
• Dauki Sakon Gida

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Nootropics sune abubuwan haɓaka na halitta ko ƙwayoyi waɗanda ke da tasiri mai tasiri akan aikin kwakwalwa cikin lafiyar mutane.

Yawancin waɗannan na iya haɓaka ƙwaƙwalwar ajiya, motsawa, kerawa, faɗakarwa da aikin cikakken fahimi. Nootropics na iya rage raguwar shekaru dangane da aikin kwakwalwa.

Anan ne mafi kyawun kayan haɓaka 10 don haɓaka aikin kwakwalwar ku.

1. Man Kifi

Kayan mai na kifi sune tushen docosahexaenoic acid (DHA) da eicosapentaenoic acid (EPA), nau'ikan mai biyu na omega-3.

Wadannan nau'ikan acid sunada alaƙa da fa'idodin kiwon lafiya da yawa, gami da inganta lafiyar kwakwalwa ().

DHA tana taka muhimmiyar rawa wajen kiyaye tsari da aikin kwakwalwarka. A zahiri, yana ɗaukar kusan 25% na jimlar mai, da kuma 90% na mai mai omega-3, wanda ake samu a ƙwayoyin kwakwalwar ku (,).

Sauran omega-3 fatty acid a cikin man kifi, EPA, yana da sakamako mai ƙin kumburi wanda zai iya kare kwakwalwa daga lalacewa da tsufa ().

Shan abubuwan haɗin DHA an haɗa shi da ingantaccen ƙwarewar tunani, ƙwaƙwalwar ajiya da lokutan amsawa a cikin lafiyayyun mutane waɗanda ke da ƙarancin karɓar DHA. Hakanan ya amfanar da mutanen da ke fuskantar ƙaramar raunin aikin kwakwalwa (,,).

Ba kamar DHA ba, EPA ba koyaushe ake danganta shi da ingantaccen aikin kwakwalwa ba. Koyaya, a cikin mutanen da ke da baƙin ciki, an danganta shi da fa'idodi kamar haɓaka yanayi (,,,,).

Shan man kifi, wanda ya kunshi duka wadannan kitse, an nuna shi zai taimaka rage raguwar aikin kwakwalwa hade da tsufa (,,,,).

Koyaya, hujjoji game da tasirin adana mai na kifin akan lafiyar kwakwalwa sun haɗu (,).

Gabaɗaya, hanya mafi kyau don samun adadin shawarar mai na omega-3 shine ta cin kifi mai mai biyu a sati (20).

Idan ba za ku iya sarrafa wannan ba, to ɗaukar kari na iya zama fa'ida. Kuna iya samun kari da yawa akan layi.

Ana buƙatar ƙarin bincike don gano nawa ne kuma waɗanne irin tasirin EPA da DHA ke da fa'ida. Amma shan gram 1 a kowace rana na hada DHA da EPA galibi ana ba da shawarar kula da lafiyar kwakwalwa ().

Lineasa: Idan ba ku ci adadin da aka ba da shawarar kifin mai mai kyau ba, ku yi la'akari da ɗaukar ƙarin mai na kifi don taimakawa inganta lafiyar kwakwalwa da lafiyar tsufa na ƙoshin lafiya.

2. Resveratrol

Resveratrol antioxidant ne wanda ke faruwa a hankali a cikin fure mai kalar purplea fruitsan itace da reda redan ja kamar graa graan inabi, berriesa raspan baƙi da shuɗi. Hakanan ana samun shi a cikin jan giya, cakulan da gyada.

An ba da shawarar cewa shan abubuwan da ke cikin resveratrol na iya hana tabarbarewar hippocampus, wani muhimmin sashi na kwakwalwa hade da ƙwaƙwalwa ().

Idan wannan gaskiya ne, wannan magani zai iya rage ragowar aikin kwakwalwar da kuke fuskanta yayin da kuka tsufa ().

Nazarin dabba kuma ya nuna cewa resveratrol na iya inganta ƙwaƙwalwar ajiya da aikin kwakwalwa (,).

Bugu da ƙari, bincike ɗaya a kan ƙaramin rukuni na tsofaffi tsofaffi masu lafiya sun gano cewa shan 200 mg na resveratrol kowace rana don makonni 26 ya inganta ƙwaƙwalwa ().

Koyaya, a halin yanzu babu isasshen karatun ɗan adam don tabbatar da tasirin resveratrol ().

Idan kuna sha'awar gwada shi, zaku iya samun kari a cikin shaguna da kuma kan layi.

Lineasa: A cikin dabbobi, an nuna abubuwan da ake amfani da su na resveratrol don inganta ƙwaƙwalwar ajiya da aikin kwakwalwa. Har yanzu ba a bayyana ba idan jiyya na da tasiri iri ɗaya a cikin mutane.

3. maganin kafeyin

Caffeine abu ne mai motsa jiki wanda aka fi samu a cikin shayi, kofi da kuma cakulan mai duhu.

Kodayake yana yiwuwa a ɗauke shi azaman ƙarin, babu ainihin buƙata lokacin da zaku iya samun ta daga waɗannan kafofin.

Yana aiki ne ta hanyar motsa kwakwalwa da kuma tsarin jijiyoyi na tsakiya, hakan zai sa ka gaji da gajiyar jiki kuma ().

A zahiri, karatuttukan sun nuna cewa maganin kafeyin na iya sanya ku kara samun kuzari da inganta ƙwaƙwalwar ku, lokutan dauki da kuma aikin kwakwalwa gabaɗaya (,,).

Adadin maganin kafeyin a cikin kofi ɗaya na kofi ya bambanta, amma gabaɗaya yana da 50-400 MG.

Ga mafi yawan mutane, allurai guda kusan 200-400 MG kowace rana ana ɗaukarsu amintattu kuma sun isa su faɗi lafiyar (32,, 34).

Koyaya, shan maganin kafeyin da yawa na iya zama mara amfani kuma an danganta shi da illa kamar damuwa, tashin zuciya da matsalar bacci.

Lineasa:

Maganin kafeyin wani yanayi ne wanda zai iya inganta kwakwalwarka kuma ya sanya ka kara samun kuzari da fadaka.

4. Phosphatidylserine

Phosphatidylserine wani nau'in mahadi ne wanda ake kira phospholipid, ana iya samun sa a kwakwalwar ku (,).

An ba da shawarar cewa shan ƙwayoyin phosphatidylserine na iya zama taimako don kiyaye lafiyar kwakwalwa ().

Kuna iya siyan waɗannan abubuwan kari akan layi.

Nazarin ya nuna cewa shan 100 mg na phosphatidylserine sau uku a kowace rana na iya taimakawa rage raguwar aiki a cikin kwakwalwa (,, 40,).

Bugu da ƙari, mutanen da ke da ƙoshin lafiya waɗanda ke ɗaukar karin sinadarin phosphatidylserine har zuwa 400 MG kowace rana an nuna sun sami ƙwarewar tunani da ƙwaƙwalwa (,).

Koyaya, ana buƙatar gudanar da manyan karatu kafin a fahimci tasirinsa akan aikin kwakwalwa sosai.

Lineasa: Arin Phosphatidylserine na iya haɓaka ƙwarewar tunani da ƙwaƙwalwar ku. Hakanan zasu iya taimakawa wajen magance raguwar aikin kwakwalwa yayin da kuka tsufa. Koyaya, ana buƙatar ƙarin nazari.

5. Acetyl-L-Carnitine

Acetyl-L-carnitine amino acid ne wanda aka samar dashi a cikin jikinku. Yana taka muhimmiyar rawa a cikin tasirin ku, musamman a cikin samar da makamashi.

Shan kwayar acetyl-L-carnitine an yi iƙirarin don sa ku ji daɗin faɗakarwa, inganta ƙwaƙwalwar ajiya da rage saurin ƙwaƙwalwar da ke da alaƙa da shekaru ().

Ana iya samun waɗannan ƙarin a cikin shagunan bitamin ko kan layi.

Wasu nazarin dabba sun nuna cewa acetyl-L-carnitine kari na iya hana ƙarancin shekaru a cikin aikin kwakwalwa da haɓaka ƙarfin koyo (,).

A cikin mutane, binciken ya gano cewa yana iya zama ƙarin amfani don rage jinkirin rage aikin kwakwalwa saboda tsufa. Hakanan yana iya zama da amfani don inganta aikin kwakwalwa a cikin mutane masu larurar tabin hankali ko Alzheimer (,,,,,).

Koyaya, babu wani bincike da zai nuna yana da sakamako mai fa'ida in ba haka ba mutane masu ƙoshin lafiya waɗanda basa fama da asarar aikin kwakwalwa.

Lineasa: Acetyl-L-carnitine na iya zama taimako don magance asarar aikin ƙwaƙwalwa a cikin tsofaffi da kuma mutanen da ke da larurar ƙwaƙwalwa kamar lalata ko Alzheimer. Ba a san tasirinsa ba a cikin lafiyayyun mutane.

6. Ginkgo Biloba

Ginkgo biloba shine ƙarin ganyayyaki da aka samo daga Ginkgo biloba itace. Abun sanannen shahara ne wanda mutane da yawa ke ɗauka don haɓaka ƙarfin ƙwaƙwalwar su, kuma ana samun sa a shaguna da kuma layi.

Ana tunanin yin aiki ta hanyar ƙara yawan jini zuwa kwakwalwa kuma ana da'awar inganta ayyukan kwakwalwa kamar mayar da hankali da ƙwaƙwalwa ().

Duk da yawan amfani da ginkgo biloba, sakamakon binciken da aka gudanar game da sakamakonsa an gauraya.

Wasu nazarin sun gano cewa shan ginkgo biloba na iya taimakawa rage raguwar shekaru dangane da aikin kwakwalwa (,,).

Studyaya daga cikin binciken da aka yi a cikin masu shekaru masu ƙoshin lafiya sun gano cewa shan ginkgo biloba ya taimaka inganta ƙwaƙwalwar da ƙwarewar tunani (,).

Koyaya, ba duk karatun bane ya sami waɗannan fa'idodin (,).

Lineasa: Ginkgo biloba na iya taimakawa haɓaka ƙwaƙwalwar ajiyar ku da ƙwarewar tunani. Hakanan yana iya kare ka daga ragin shekaru dangane da aikin kwakwalwa. Koyaya, sakamako basu dace ba.

7. Halitta

Creatine abu ne na halitta wanda ke taka muhimmiyar rawa wajen samar da kuzari. An samo shi ta halitta a cikin jiki, mafi yawa a cikin tsokoki da ƙananan ƙima a cikin kwakwalwa.

Kodayake sanannen ƙarin ne, za ka iya samun sa a cikin wasu abinci, wato kayayyakin dabbobi kamar nama, kifi da ƙwai.

Abin sha'awa, abubuwan kirkirar halitta na iya inganta ƙwaƙwalwar ajiya da ƙwarewar tunani a cikin mutanen da ba sa cin nama ().

A zahiri, binciken daya ya gano cewa masu cin ganyayyaki masu shan abubuwan kirkirar halitta sun sami cigaba 25-50% cikin aiki akan ƙwaƙwalwar da gwajin hankali ().

Koyaya, masu cin nama ba sa ganin fa'idodi iri ɗaya. Wannan na iya zama saboda gaskiyar cewa basu rashi ba kuma sun riga sun sami wadatuwa daga abincin su ().

Idan kuna sha'awar, yana da sauƙi don samun abubuwan haɓaka na halitta akan layi.

Lineasa: Supaukar abubuwan haɓaka na halitta na iya taimakawa inganta ƙwaƙwalwar ajiya da ƙwarewar tunani a cikin mutanen da ba sa cin nama.

8. Bacopa Monnieri

Bacopa monnieri magani ne da ake yin sa daga ganye Bacopa monnieri. Ana amfani dashi a ayyukan maganin gargajiya kamar Ayurveda don inganta aikin kwakwalwa.

An nuna shi don inganta ƙwarewar tunani da ƙwaƙwalwar ajiya, duka a cikin masu lafiya da kuma cikin tsofaffi waɗanda ke fama da raguwar aikin ƙwaƙwalwa (,,,,,).

Koyaya, yana da kyau a lura cewa kawai amfani da Bacopa monnieri kawai aka nuna yana da wannan tasirin. Mutane gabaɗaya suna ɗaukar kusan 300 MG kowace rana kuma yana iya ɗaukar kimanin makonni huɗu zuwa shida don ku lura da kowane sakamako.

Nazarin Bacopa monnieri kuma ya nuna cewa wani lokaci yakan iya haifar da gudawa da ciwon ciki. Saboda wannan, mutane da yawa suna ba da shawarar ɗaukar wannan ƙarin tare da abinci ().

Nemi shi a cikin shaguna ko kan layi.

Lineasa: Bacopa monnieri an nuna shi don inganta ƙwaƙwalwar ajiya da ƙwarewar tunani a cikin masu lafiya da waɗanda ke da raunin aikin kwakwalwa.

9. Rhodiola Rosea

Rhodiola rosea kari ne wanda aka samo daga ganye Rhodiola rosea, wanda galibi ana amfani dashi a likitancin kasar Sin don inganta ƙoshin lafiya da lafiyar kwakwalwa.

Ana tunanin zai taimaka inganta haɓaka tunanin mutum ta hanyar rage gajiya ().

Mutanen da ke shan Rhodiola rosea an nuna su suna amfana daga raguwar gajiya da inganta aikin ƙwaƙwalwar su (,,).

Koyaya, an gauraya sakamako ().

Wani bita na baya-bayan nan da Hukumar Tsaron Abincin Turai (EFSA) ta yanke ya nuna cewa ana buƙatar ƙarin bincike kafin masana kimiyya su san idan Rhodiola rosea na iya rage gajiya da haɓaka aikin kwakwalwa (76).

Har yanzu, idan kuna sha'awar gwada shi, kuna iya nemo shi ta kan layi.

Lineasa: Rhodiola rosea na iya taimakawa inganta ƙwarewar tunani ta hanyar rage gajiya. Koyaya, ana buƙatar ƙarin bincike kafin masana kimiyya su tabbatar da illolinta.

10. S-Adenosyl Methionine

S-Adenosyl methionine (SAMe) wani abu ne wanda ke faruwa ta jiki cikin jikinku. Ana amfani dashi a cikin halayen sunadarai don yinwa da lalata mahimmin mahadi kamar sunadarai, mai da kuma hormones.

Zai iya zama da amfani don haɓaka tasirin wasu magungunan rage damuwa da rage raguwar aikin ƙwaƙwalwar da aka gani a cikin mutanen da ke da damuwa (,,).

Studyaya daga cikin binciken ya gano cewa ƙara SAMe zuwa maganin rigakafin cutar na mutanen da a da ba su amsa maganin ba sun inganta ƙwarewar gafartawa da kusan 14% ().

Kwanan nan kwanan nan, wani binciken ya gano cewa, a wasu lokuta, SAMe na iya zama mai tasiri kamar wasu nau'ikan magunguna masu kwantar da hankali ().

Koyaya, babu wata shaida cewa wannan ƙarin yana amfanar mutanen da ba su da baƙin ciki.

Duk da haka, galibi ana samun sa a shaguna da kuma layi.

Lineasa: SAMe na iya zama mai amfani don inganta aikin kwakwalwa a cikin mutane masu fama da baƙin ciki. Babu tabbacin cewa yana da wannan tasirin a cikin lafiyayyun mutane.

Dauki Sakon Gida

Wasu daga cikin waɗannan abubuwan ƙarin suna nuna ainihin alƙawarin ingantawa da kare lafiyar ƙwaƙwalwa.

Koyaya, lura cewa yawancin abubuwan haɓaka haɓakar ƙwaƙwalwar ajiya suna tasiri ne kawai ga mutanen da suke da yanayin ƙwaƙwalwa ko kuma suke da ƙarancin abinci mai gina jiki.