Ta yaya zaɓin abincinku zai sa ku zama mafi sauki
Shin, kun san cewa abincin da kuke ci yana da damar ƙara ƙarfin kwakwalwa? A nan ne tsarin abinci mai kwakwalwa na kwakwalwa biyar don samun abincinku a karkashin iko da kuma amfani da abinci azaman kwakwalwa magani.
1. Ƙara Ruwa Ruwa
Ganin cewa kwakwalwarka tana da kimanin kashi 80 cikin 100 na ruwa, tsarin farko na kwakwalwar kwakwalwa shine ruwa mai tsabta don tsabtace kwakwalwarka. Ko da rashin jin dadi zai iya tayar da hawan hormones wanda zai iya lalata kwakwalwarka a tsawon lokaci.
Sha ruwa mai yawa a ko'ina cikin yini.
Zai fi dacewa a saka kayan da ba su da kyau tare da kayan zaki, sukari, maganin kafeyin ko barasa. Kuna iya amfani da kayan lambu na kayan lambu, wadanda ba a caffeinated, irin su rasberi ko strawberry flavored, da kuma yin shayi mai ba da kyauta. Green shayi yana da kyau ga aikin kwakwalwa kamar yadda yake dauke da sunadaran da ke bunkasa shakatawa da hankali.
2. Ƙuntata calories
Binciken nagari a cikin dabbobi, da kuma ƙarawa a cikin mutane, ya nuna cewa rage cin abincin calories din yana taimaka wa kwakwalwa da tsawon rayuwa. Rashin nauyin nauyin sarrafawa, ya rage kasadar cutar cututtukan zuciya, ciwon daji da bugun jini daga kiba, kuma yana haifar da wasu sassa a jiki don kara yawan ciwon haɓaka, wanda zai taimaka wa kwakwalwa. Masu bincike sunyi amfani da shirin CRON don "maganin calories tare da abinci masu kyau," don haka sauran ɓangaren labarin shine su sanya waɗannan adadin kuɗin.
3. Ku ci Kifi, Kifi, da Kyawawan Fats
DHA, wani omega-3 fatty acid samu a cikin kifi, ya sanya babban ɓangare na abin da launin toka na kwakwalwa. Kitsen da ke cikin kwakwalwarka yana da ƙwayoyin tantanin halitta kuma yana taka muhimmiyar rawa wajen yadda ake aiki da kwayoyin. Neurons, wanda ke dauke da sakonni daga kwakwalwa a cikin jiki, suna da wadata a cikin acid mai yawan omega-3.
Binciken ya bayyana cewa wadataccen arziki a cikin acid mai-omega-3 na iya taimakawa wajen inganta yanayin tunani tare da jin dadi a cikin shekaru masu zuwa, mai yiwuwa saboda DHA shine babban ɓangaren synapses na kwakwalwa.
4. Ciyar da Ƙananan Antioxidants Dietary
Yawan karatu sun nuna cewa cin abinci na antioxidants daga 'ya'yan itatuwa da kayan lambu ya rage yawan haɗarin tasowa na rashin hankali. Masana sunyi imanin cewa kyauta na kyauta yana taka muhimmiyar rawa wajen raguwar kwakwalwa tare da shekaru. Lokacin da kwayar halitta ta canza oxygen cikin makamashi, kananan kwayoyin da ake kira free radicals an yi.
Lokacin da aka samar da shi a cikin adadin kuɗi, 'yanci na yau da kullum sunyi aiki don kawar da jikin toxins mai tsanani, don haka sa shi lafiya. Amma yayin da aka samar da yawa mai guba, cututtuka na yaudarar kayan jikin salula na jiki, wanda zai haifar da lalacewa ta jiki da kuma lalata jiki a cikin tsari ana kiransa damuwa. Vitamin E da Vitamin C da kuma beta carotene hana aikin samar da kyauta kyauta.
Mafi yawan kayan 'ya'yan itatuwa da kayan marmari, kamar yadda Ma'aikatar Aikin Gona ta Amirka ta yi, blueberries, blackberries, cranberries, strawberries, alayyafo, raspberries, Brussels sprouts, plums, broccoli, beets, avocados, oranges, red grapes, barkono barkono, cherries, da kiwi.
5. Balance Protein, Good Fats, da Carbohydrates
Kwayoyi masu yawa a cikin sugars mai ladabi zai iya haifar da ciwon sukari , barci, da rashin tausayi. Amma duk da haka, ya nuna cewa naman alade ne abinci na kiwon lafiya da kuma abincin da kuma karas da yawa kamar yadda cake ya zama wauta. Gyara kayan yaduwa mai sauƙi da gyaran sunadarai, masu kyau, da mai kyau carbohydrates suna da muhimmanci don ƙarfafa ikon kwakwalwa.
Samun gina jiki a kowane cin abinci yana taimaka wajen daidaita matakan jini. Ƙara nama, qwai, cuku, soya, ko kwayoyi zuwa abun ciye-ciye ko abincin ya ƙayyade yin amfani da carbohydrates da sauri kuma ya hana kwakwalwar kwakwalwa da cin abinci mai sauƙin carbohydrates, kamar su donuts.
A kowane cin abinci ko abun ciye-ciye, yi ƙoƙarin samun daidaito na gina jiki, babban fiber, carbohydrates, da mai.
Ta hanyar bin abincin da ke da kyau, mai kyau, za ka iya kasancewa kan hanyarka don tabbatar da kwakwalwarka da jikinka na aiki da kyau na shekaru masu zuwa.