Abincin Kwakwalwa guda 8 waɗanda zasu iya Taimakawa Ƙarfafa ƙwaƙwalwar ajiyar ku

Mafi Kyawun Sunaye Ga Yara

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Aika Da

Aiko Min Da Imel Nuna A Shafin

Kun riga kun san cewa cin abinci mai kyau yana zuwa tare da tarin fa'idodin kiwon lafiya (ciki har da sanya ku jin daɗi da kyau). Amma ka san cewa abin da ka saka a farantinka zai iya tasiri ga ƙwaƙwalwar ajiyarka? Mun yi hira da Alissa Rumsey , MS, RD, CSCS, da marubucin Matakai Uku don Samun Lafiya, game da yadda ake kiyaye kwakwalwar ku a saman sura. Karanta yanzu, sannan saka waɗannan abinci masu haɓaka ƙwaƙwalwar ajiya akan jerin kayan abinci (ka sani, don kada ku manta su).

LABARI: Cin Wadannan Abinci guda 6 Zai Taimaka muku Kasance da Hankali

Kifi

Idan ya zo ga abincin kwakwalwa, kifaye masu kitse (kamar salmon, mackerel da sardines) sune kan gaba a cikin aji. Wannan saboda an ɗora su da mai omega-3 don ingantaccen aikin kwakwalwa da bitamin D don kare noggin ku. Kuma tun da jikinmu ba ya yin waɗannan kitse kuma hasken rana ba koyaushe yake samuwa ba, yana da kyau a sami waɗannan abubuwan gina jiki daga abinci. Bincika waɗannan girke-girke na salmon masu daɗi waɗanda ke shirye a cikin mintuna 20 ko ƙasa da haka.

maganganun da suka danganci aboki mafi kyau

Blueberries

Wani bincike da aka buga a cikin Jaridar Neuroscience An gano cewa blueberries na iya inganta ko jinkirta asarar ƙwaƙwalwar ajiya na ɗan lokaci. Masu arziki a cikin antioxidants, waɗannan berries suna taimakawa kare kwakwalwa daga kumburi. Gwada cin abinci rabin kofi biyu na blueberries a kowane mako don haɓaka ƙwaƙwalwar ajiyar ku, in ji Rumsey.

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Rosemary

Oooh , an danganta ɗanɗanon dankalin turawa da muka fi so da ingantaccen ƙwaƙwalwar ajiya, har ma da taimaka wa ɗalibai samun sakamako mai kyau na kashi 7 cikin ɗari akan gwaje-gwaje, a cewar nazarin kwanan nan daga Jami'ar Northumbria. Dalilan da ya sa ba a bayyana su ba, amma ana tunanin cewa warin Rosemary na iya shafar ayyukan lantarki a cikin kwakwalwa. Kawo a kan taters.

mafi kyawun samfurin don gyaran gashi

Kofi

Babban labari ga masoya kofi. Caffeine na iya samar da haɓakar ɗan gajeren lokaci a cikin ƙwaƙwalwar ajiya da maida hankali, ƙari kuma yana iya rage yuwuwar raguwar fahimi yayin da muke tsufa. Caffeine kuma an danganta shi da ƙananan ƙimar Alzheimer, tare da karatu daya Nuna masu shan kofi na iya samun kusan kashi 65 cikin 100 na rashin damar kamuwa da cutar, in ji Rumsey. (Yi hakuri, wannan bai shafi wannan caramel mai ɗauke da sukari ba.)

Kwayoyi

A cewar wani bincike da aka buga a cikin Jaridar Amirka ta Epidemiology , bitamin E na iya taimakawa wajen hana raguwar fahimi. Samun cikawa daga dintsi na kwayoyi (musamman almonds), wanda shine babban tushen duka calcium da bitamin E. Chocolate kwakwa almond bar , kowa?

Kayan lambu

Wadannan gidajen gina jiki suna dauke da folate, wanda ke taimakawa wajen kare kwakwalwa. Legumes (kamar lentil, wake da wake) suma suna da kyau tushen glucose mai saurin narkewa, yana samar wa kwakwalwa tushen mai. Jefa su a cikin salatin , sanya su tauraruwar wasan kwaikwayo a cikin miya ko haɗa cikin kwano mai lafiya na Buddha . Sauƙin peasy.

Man zaitun

Kayan lambu, nama, salads, heck, ko da waina - shin akwai wani abu da man zaitun ba zai iya yi ba? A fili babu. Man zaitun ya ƙunshi polyphenols, antioxidants masu ƙarfi waɗanda zasu iya hanawa kuma maiyuwa juyar da cuta da asarar ƙwaƙwalwar ajiya mai alaƙa da shekaru, in ji Rumsey. Zuba ruwa.

Kabewa tsaba

Abin ciye-ciye mai daɗi kuma mai gina jiki, ƙwayoyin kabewa suma suna cike da zinc, ma'adinai mai mahimmanci don haɓakawa. ƙwaƙwalwar ajiya da lafiyar kwakwalwa . Yi amfani da 'em don ƙara crunch zuwa salads da oatmeal, ko kawai ajiye jaka mai amfani don ɗaukar ni mai lafiya.

LABARI: 8 Ƙananan Hanyoyi Don Inganta ƙwaƙwalwar ajiyar ku

faduwar gashi da maganin dandruff a gida

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin