Lokacin da kai dalibi ne kuke ƙoƙarin tunawa da fahimtar sabon bayani, yana da mahimmanci kula da lafiyar ku a cikin kyakkyawan tsari. Adana lafiya na iya ba da gudummawar cimma ilimi na ilimi kuma taimaka muku wajen cimma nasarar samar da ilimi. Kodayake kullun abinci mai kyau shine mafi mahimmanci don kula da abinci mai gina jiki da kwakwalwa da kuma a shirye don ayyuka masu wahala. Bincike yana nuna cewa wasu samfura na iya zama mahimmanci musamman ga lafiyar kwakwalwa da ƙara yawan aiki. Abubuwan da ke biye suna da alaƙa da ingantattun lafiyar kwakwalwa kuma zabi ne mai kyau lokacin da kake shirya don jarrabawar. Idan ba a sake koya ba, raba wannan jeri tare da yara ko dangi:
Yagoda
Berries masu arziki a cikin mahimman mahadi waɗanda zasu iya ba da gudummawa ga inganta aiki da kuma kare lafiyar kwakwalwarka. Berries, gami da blueberries, strawberries da blackberries, suna da wadatar mawuyacin hali sosai da ake kira anthociaa. An yi imani da cewa anthocyans inganta aikin tunani ta hanyar ƙara jini kwarara zuwa kwakwalwa da inganta sashen sashen da kuma hanyoyin sa hannu da hannu a cikin horo da ƙwaƙwalwa.
Berries masu arziki a cikin bitamin da acid na halitta
Hoto: unsplash.com.
Yawancin karatu a cikin mutane sun nuna cewa amfani da berries da tabbatacce yana shafar aikin kwakwalwa. Misali, a cikin binciken guda ya shafi mutane 40 da suka shafi mutane 40 na ml, mai dauke da daidai adadin blueberries, strawberries, raspberries da blackberries. An gano cewa hadaddiyar giyar ta haifar da martani mai sauri ga gwaje-gwaje don kulawa da kuma sauya mahimman ayyuka kuma sun taimaka wa mahalarta wadannan gwaje-gwajen a cikin awanni 6 idan aka kwatanta da wadanda suke cikin rukunin Places. Sauran karatu da yawa, gami da berries na Anthocian, shi ma sun ba da rahoton haɓaka ayyukan tunani.
Citrus
Citrus yana da abinci mai gina jiki sosai, kuma yawan amfani da su yana da alaƙa da yawan fa'idodin kiwon lafiya, ciki har da haɓaka lafiyar kwakwalwa. Kamar berries, 'ya'yan itatuwa Citrus, kamar lemu da innabi, suna da arziki a cikin flavits, tazygin da rutin, a tsakanin wasu. Waɗannan mahaɗan na iya samun ikon bayar da gudummawa ga koyo da ƙwaƙwalwa, da kuma kare swararrun jijiya daga raunin da ya faru, don haka yana hana ragi a ci gaban tunani. Nazarin ya nuna cewa amfani da ruwan 'ya'yan Citrus na iya inganta aikin tunani. Nazarin tare da halartar matasa 40 da suka nuna cewa amfani da ruwan 'ya'yan itace 500 na 100% ruwan' ya'yan itace da ya hada da kwatancen haruffa tare da lambobi, idan aka kwatanta da tunani Sha. Wani binciken tare da halartar tsofaffin mutane 37 mutane sun nuna cewa amfani da adadin ruwan 'ya'yan itace na makonni 8, idan aka kiyasta da abin sha.
Duhu cakulan da kayayyakin kokfa
Cocoa yana da mafi girman abun ciki na flavonoids ta nauyi, haka kokhunan kayan, kamar cakulan, suna da matukar muhimmanci ga amfani da flavonoids da abinci. Amfani da kayan aikin koko na koko a cikin flavonoids na iya zama da kyau don rinjayi lafiyar kwakwalwa. A cikin nazarin daya, mutane 90 tsofaffi masu haske sun ga wani lokacin shan koko wanda ya sha 45, 520 ko 990 MG na wani yanki, sau daya a rana don makonni 8. A karshen binciken, mutanen da suka ga abin sha tare da babban abun ciki na flavonoids ya nuna mafi kyawun sakamako a kan gwaje-gwaje fiye da waɗanda ke da ƙarancin abin sha flavonooid. Bugu da kari, kungiyoyin sun inganta tunanin insulin, wanda ya kamata ya sami babban dalilin inganta aikin kwakwalwa. Insulin wani haki ne wanda ke taimakawa motsa sukari daga jini a cikin sel, inda za'a iya amfani dashi don samar da makamashi. Sauran karatun sun nuna cewa amfani da ke faruwa cewa koko na koko na iya taimakawa rage cutar kwakwalwa ga kwakwalwa, da kuma inganta ƙwaƙwalwar ciki da lokacin da aka dauki ga ayyukan tunani. Abin sha'awa, flavonooids na iya shawo kan shamaki na hematororecel - membrane-permeable.
Erekhi
Kwayoyi suna da arziki a cikin abubuwan gina jiki da ake buƙata don lafiyar kwakwalwa, gami da bitamin e da zinc. Kwayoyi suna da hankali tushen tushen mai, furotin mai yawa, furotin da fiber, kuma zasu iya taimaka maka wajen kula da makamashi a kan horo horo na marathon. Bugu da kari, wasu nazarin sun nuna cewa kwayoyi masu cutar cuta na iya taimakawa inganta wasu fannoni na aikin kwakwalwa. Yi karatu tare da halartar ɗaliban kwaleji 64 suka nuna cewa ƙarin walnuts zuwa cikin abincin da ke cikin cin abinci zuwa 11.2% idan aka kwatanta da playbo. Wani binciken tare da halartar yara 317 sun nuna cewa amfanin kwayoyi yana da alaƙa da inganta lokacin amsawa da haɓaka sakamakon kwakwalwar kwakwalwa. Bugu da kari, nazarin jama'a tare da halartar mata 15,4677 sun nuna cewa amfani da akalla 'yan kwayoyi a mako daya da aka danganta shi da inganta lafiyar jama'a.
Amfani na Goro yana da amfani - wannan ya tabbatar da bincike
Hoto: unsplash.com.
Ƙwai
Qwai ana kiranta polyvitamin na halitta saboda yawan abubuwan gina jiki da ke cikin su. Suna da arziki sosai a cikin abubuwan gina jiki da ake buƙata don yin aiki da kwakwalwa, gami da bitamin B12, Choline da Selenium. Misali, Selenium ya shiga cikin hadin gwiwa, ƙwaƙwalwa, ilimi da ayyukan motsa jiki, yayin da ake buƙatar Choline don ci gaban ƙwaƙwalwar Acetylcholine, wanda ya zama dole don adana ƙwaƙwalwar ajiya da tsoka. Vitamin B12 ya kuma taka muhimmiyar rawa a cikin kiwon lafiya na neurological, da kuma ƙarancin wannan bitamin ya mamaye aikin kwakwalwa. Haka kuma, qwai suna dauke da lutein, alamu na carotenoid hade da haɓaka ayyukan gani da tunani. Koyaya, kuna buƙatar cin ƙwai mai ƙya mai ƙarfi, ba kawai kwai fata su yi amfani da damar amfana don inganta kwakwalwa ba.
Avocado
Avocado 'ya'yan itacen gama gari waɗanda za a iya jin daɗin su ta hanyoyi daban-daban, gami da puree tare da gutsuttsura ko cin abinci gaba ɗaya tare da karamin adadin gishiri. A matsayina na abun ciye-ciye na yau da kullun don nazarin, za su iya taimakawa inganta kwakwalwarka. Su ne kyakkyawan tushen Lutin, carotenoid, wanda ke tarawa a cikin kwakwalwarka da idanun ka kuma zasu iya shafar aikin kwakwalwa. Yi nazari tare da halartar manya 84 sun nuna cewa wadanda suka ci abinci dauke da sabon abinci, makonni 12, sun karu matakin Lutin a cikin jini da daidaito gwajin gwajin.
Kifi
Omega-3 shine tushen da ba makawa wanda ke taka muhimmiyar rawa a cikin lafiyar kwakwalwa. An mai da hankali a cikin kifi mai, wanda shima kyakkyawan tushen sauran abubuwan gina jiki lafiya, kamar bitamin B12 da Selenium. Ba abin mamaki bane cewa yawan bincike da yawa ke amfani da amfani da aikin kwakwalwa. Yi nazarin guda tare da halartar manya 76 na Jafananci ya haɗa mafi girman amfani da ƙwaƙwalwar ajiya da lafiyar kwakwalwa. Wani binciken da ya shafi makarantan makarantu sama da 17,000 ne ya nuna cewa amfani da gram 8 na kifi a rana mafi girma saboda mafi kyawun ƙima da kuma ilimin lissafi idan aka kwatanta da rashin ko iyakance kifaye. Koyaya, binciken ya kuma bayyana cewa wannan haɗin ya ki a cikin mafi girman nau'in kifaye, wanda, yana iya haɗe da yawan masu bincike na Mercury da sauran masu fama da gurbata da aka samu a cikin abincin teku. Yawancin nazarin suna haifar da amfani da kifi tare da ingantacciyar aikin tunani da kuma ragewa ta hanyar taro a cikin kifayen masu mahimmanci, gami da mai-mai.
Gwoza
Beets da samfuran gwoza suna da arziki a cikin nitrates cewa jiki ya juya zuwa cikin kwayoyin da ake kira da oxide. Nitrogen oxide yana taka muhimmiyar rawa a cikin lafiyar ku, gami da madaidaicin sel na jijiya, kwarara jini da aikin kwakwalwa. A cikin wasu bincike, haruffa masu arziki a cikin nitrates beets da samfuran gwoza da aka hade da ingantattun aikin kwakwalwa. Nazarin da halartar matasa 24 da tsofaffi sun nuna cewa amfani da ruwan 'ya'yan itace 150 a cikin jini kuma yana inganta lokacin tunani a cikin kungiyoyin shekaru duka idan aka kwatanta da yanayin tunani a cikin shekaru daban daban idan aka kwatanta da placebo. Wani binciken da ya shafi tsofaffi 40 da aka nuna cewa amfani da ruwan 'ya'yan itace 450 na inganta jini da kuma inganta sakamakon gwajin don ƙwallon ƙwayoyin cuta. Kuna iya ƙara yawan amfani da nitrates, yana cin soyayyen beets yayin cin abinci ko sipping sabo gwnet gwoza yayin karatu.
Ja, kore da ruwan lemo
Amfani da kayan lambu gaba ɗaya saboda inganta aikin kwakwalwa da haɓaka yanayin lafiyar ta gaba ɗaya. Red, orange da kore kayan lambu, hadari da broccoli, gami da launuka iri-iri, wadanda, kamar yadda aka nuna, inganta aikin kwakwalwa. Carotenoids Lutein da Zeaxantine tara a cikin retina na ido. Ana kiran wannan tartswarawa ne da yawa na pigumin launi (MPOD). Bincike tare da halartar yara 51 da haihuwa shekaru 7 zuwa 13 ya nuna cewa MPOD ya nuna cewa saboda aikin kwakwalwa da iyawar ilimi. Wani binciken tare da halartar yara 56 masu shekaru 8 zuwa shekaru 8 zuwa 9 kuma sun nuna cewa mpod yana da tasiri mai kyau a kan aikin ilimi. A gefe guda, matakin mpod matakin da aka danganta shi da raguwa a cikin aikin tunani. Nazarin da aka gudanar tare da halartar manya 4453 ya nuna cewa an tabbatar da ƙananan matakan gwaje-gwaje na tunani, wani bata lokaci da sannu da lokaci. Mafi wadata Lutein da Zeaxantine sun haɗa da kabeji, faski, alayyafo, Basil, leads, salatin, karas, salot, da jan barkono.
Shirya salatin kayan lambu sabo
Hoto: unsplash.com.
Qwai da pistachios ma suna da kyawawan hanyoyin lutein da zeaxantina. Don samun abincin rana mai zafi kafin fara bincike, mai arziki a cikin Carotenoids waɗanda ke inganta haɓaka kiwon lafiya na kwakwalwa, ƙara karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas da boozed karas Cika salatin tare da man zaitun da vinegar da kananan hannu na sliced pistachios don samun karin furotin da mai amfani.