Kwakwalwar na cinye kusan kashi 20% na kuzarin jikin mu. Wannan gabar, kamar kowane irin na jikin mutum, tana bukatar ciyarwa. Don wannan, da abubuwan gina jiki daga abin da muke ci suna iya samun tasiri kai tsaye kan yadda yake aiki.
Ingantaccen abinci zai taimaka yaƙar fahimi ƙi. Bugu da kari, yana inganta yanayi, ƙwaƙwalwar ajiya da saurin tunani. Shin kuna son sanin menene abincin da yake aiki da ƙimar fahimta? Kula!
Omega 3 mai
Misalan kifin mai, alal misali, suna dauke da sinadarin polyunsaturated da yake motsa jiki fa'idodi masu amfani ga tsarin mu na juyayi. Hakanan, na iya samun sakamako mai kyau akan cognition
koko
Koko yana dauke da flavonoids. Wadannan suna tasiri tsarin jijiyoyin jini, sauƙaƙe oxygenation na kyallen takarda na jikin mutum. Flavonoids suma suna da tasirin gaske akan aikin kwakwalwa.
Carbohydrates
Babban tushen kuzari ga kwakwalwar mu yana buƙatar aiki shine glucose. Ana iya samun hakan ta hanyar cin abinci mai wadataccen abinci mai dauke da sinadarin (carbohydrates). Waɗanda ke da ƙarancin ma'aunin glucose na jini ana ba da shawarar musamman: legumes, da launin ruwan kasa shinkafa kuma wasu hatsi.
Man zaitun budurwa
A wasu karatun an lura cewa shan man zaitun budurwa, yana rage damar samun kumburin kwakwalwa. A gefe guda, wannan samfurin yana da alama yana kare ƙwayoyin cuta bayan sun sha wahala game da ischemia.
tumatur
Tumatir yana dauke da amino acid, wadanda suke da muhimmanci ga Daidaitawa tsakanin kwakwalwa a kwakwalwar mu. Suna da wani sinadarin antioxidant da ake kira lycopene wanda ke kare jijiyoyin mu daga cututtukan da ke lalata kwayoyin halitta.
Blueberries da jan berries
Waɗannan abinci suna da antioxidants kuma, ƙari, launuka masu ƙira da ake kira anthocyanins hakan kare tsarin mu na juyayi. Bugu da ƙari kuma, ya bayyana cewa shuɗin shuɗi na iya ba da gudummawa inganta ƙwaƙwalwarmu.
Bitamin E, B6, B12 da folic acid
Ana samun Vitamin E a cikin kwayoyi da cikin abinci kamar su asparagus da ƙwai. Wannan bitamin yana taimakawa rage girman fahimta hade da shudewar lokaci.
Ana samun bitamin B6, B12 da folic acid, misali, a cikin ƙwai, sardines, yogurts ko yisti na brewer. Rage homocysteine a cikin jini. An danganta manyan matakan wannan abu zuwa mafi girman abin da ya faru na rikicewar ƙwaƙwalwar ƙwaƙwalwa da kuma lalacewar fahimi a wasu nau'ikan tabin hankali
bututun kabewa
Waɗannan suna da wadatar zinc, ma'adinai cewa yana taimakawa inganta wasu matakai na hankali kamar yadda hankali da ƙwaƙwalwa suke.