Labarin yadda ake haɓaka aikin kwakwalwa ya kamata a kowane hali fara daga jerin mafi kyawun kwayoyin don inganta ayyukan jijiyoyin jiki. Abu ne mai sauƙin cire abubuwan da ke cutar da kwakwalwa - maimakon ƙoƙarin motsa ƙwaƙwalwa ta hanyar shan kwayoyi.
Rashin adadin ma'adanai da bitamin suna da alaƙa da aiki tare da ƙwaƙwalwar kwakwalwa - da farko, muna magana ne game da magnesium, kazalika da bitamin mai-mai narkewa A, E da D. Plus, yana da mahimmanci koyaushe kwakwalwar don inganta ƙwaƙwalwar ajiya - karanta hanyoyin cikin kayan da ke ƙasa.
// Stimulants na aikin kwakwalwa
Rage yawan aiki na kwakwalwa da farko yana faruwa ne a cikin tsufa - duka a cikin cutar dementia da sauran cututtuka. Koyaya, inganta aikin ƙwaƙwalwar ƙwaƙwalwa yana da amfani ga kowa da kowa, gami da matasa - ci gaban ƙwaƙwalwa yana ba ku damar koya mafi kyau.
Mataki na farko don inganta ayyukan kwakwalwa shine sarrafa matakin hormone mai damuwa. Babban cortisol ba wai kawai ya keta ƙarancin ƙwaƙwalwa na ɗan lokaci ba, har ma yana ba da gudummawa ga abin da ya faru na rashin bacci - shi, bi da bi, yana cutar da kwakwalwa sosai.
Hakanan, abu mara kyau don aiki na kwakwalwa shine kara motsa jiki tare da nicotine - a ƙarshe, aikin sa yana rushe tsarin aikin halitta na samar da hormone dopamine. A takaice dai, don haɓaka aikin kwakwalwa, dole ne a daina shan sigari.
// Kara karantawa:
- rashin barci - Sanadin da magani
- me yasa ake tasirin cortisol da yadda ake ragewa
- yadda za a daina shan taba?
Magunguna don inganta aikin kwakwalwa
Kafin shan magunguna don inganta aikin kwakwalwa, ya zama dole don kawar da raunin gina jiki na yau da kullun. Misali, kashi 25% ne kawai ke samun magnesium a kowace rana tare da abinci, ma'adinan maɓalli don kwakwalwa da tsarin juyayi na tsakiya.
Bugu da kari, omega-3 mai kitse, galibi asalin dabbobi, suna taka muhimmiyar rawa wajen samar da jini ga kwakwalwa. Plusari, don haɓaka aikin ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa, yana da mahimmanci don cinye wadataccen alli, baƙin ƙarfe, aidin da kuma bitamin da yawa - musamman ma mai mai narkewa.
// Kara karantawa:
- magnesium - wadanne abinci ake ciki?
- omega-3s na yau da kullun - yadda za a sha mai kifi?
- saman 20 lafiya abinci
Vitamin da kayayyakin kwakwalwa
Akwai nau'ikan samfura guda biyu - wasu suna inganta aikin kwakwalwa, yayin da wasu ke cutar da shi. Magnesium da aka ambata a sama yana da amfani ga kwakwalwa - musamman, yana da yawa a kwayoyi. Bugu da kari, 'ya'yan itace da wasu' ya'yan itatuwa suna da mahimmanci don lafiyar cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan daji.
Ka tuna cewa maganin antioxidants yana taimakawa wajen magance tasirin oxidizing na tsattsauran ra'ayi - tunda waɗannan tsararrun tsarukan suna da hankali ne a cikin kwakwalwa, rashin bitamin da ma'adanai suna haifar da mutuwar ƙwayoyin kwakwalwa da tsufa cikin sauri.
Abincin da ke cutarwa ga kwakwalwa sune ƙwayoyin carbohydrates cikin sauri (da farko sukari, kayan leye, da farin kayan abinci da aka gasa) - suna haifar da rikicewar samar da insulin wanda ke shafar aikin kwakwalwa kai tsaye. Bugu da ƙari, ƙwayoyin trans suna kuma cutarwa a gare shi - amfani da su na yau da kullun yana da alaƙa da ayyukan ƙwaƙwalwar mara illa.
// Kara karantawa:
- mafi mahimmancin abubuwan gina jiki - jerin
- carbohydrates mai sauri - ina suke?
- trans fats - menene illa?
Me kuke buƙatar inganta ƙwaƙwalwar ku?
Abinci mai gina jiki don haɓaka ƙwaƙwalwa da aikin kwakwalwa yakamata ya ƙunshi isasshen abinci na fiber. Ba wai kawai suna tsarkake jikin gubobi ba, har ma suna ta da hanin sabunta ƙwayoyin kwakwalwa - wanda yake da amfani ga ƙwaƙwalwa. Bugu da kari, yana inganta yanayin jini kuma yana inganta hawan jini.
Muhimmiyar mahimmanci shine amfanin antioxidants da phytonutrients - duka bitamin C, E da A, da kuma wasu abubuwa da yawa da ke kunshe cikin kayan lambu mai haske, 'ya'yan itatuwa da berries. Mafi yawan amfani sune berries duhu, cakulan, ganyayyaki kore, da tsaba na chia.
Yaya za a inganta ƙwaƙwalwar ajiya?
Inganta ƙwaƙwalwa yana da alaƙa da kusancin motsawar kwakwalwa - duka a samartaka da girma. A cikin samuwar sabon ilimi, ana samun ci gaba a wadatar da jini ga kwakwalwa da kuma bunkasa sabbin hanyoyin sadarwa - wanda ke inganta aikin kwakwalwa kai tsaye.
// Hanyoyi da yawa don saurin inganta ƙwaƙwalwar ajiya a kowane zamani:
1. Rike littafin kalandar
- Tsayar da abin tunawa ba kawai tasowa da ikon yin magana game da kai a cikin mutum na farko ba (wanda ke tilasta mutum ya bincika ayyukan) - amma kuma yana buƙatar kunna ayyukan ayyukan ƙwaƙwalwa don bayyana abubuwan da suka faru. Aƙarshe, yana ƙarfafa aikin neurons.
2. Mai da hankali kan abin da kuke yi.
- Dakatar da fahimtar gaskiya daga hangen nesa mai hangen nesa. Yi nazarin abin da zai same ka yayin rana - maimakon cin abinci da kanka a zahiri a gaban TV, ci abinci da kyau.
3. Yi wasan puzz
- Don haɓaka ƙwaƙwalwar ajiya, yana da mahimmanci ba kawai don tsinkaye tsinkaye ba, amma don amfani dashi don haɓaka kwakwalwa - kunna wasannin dabaru akan wayoyin komai da ruwanka, ko kuma kawai ƙoƙarin samun ƙungiyoyi ko haɗin gwiwa tare da abubuwan da suka saba da tsinkaye.
4. Koyi yin zuzzurfan tunani
- Da farko dai, yin zuzzurfan tunani yana kawar da damuwa kuma yana rage matakin cortisol na hormone (tuna cewa babban cortisol yana lalata kwakwalwa a zahiri kuma yana lalata ƙwaƙwalwar ƙwaƙwalwa) - zuzzurfan tunani shima yana ba da gudummawa ga ƙirƙirar sabbin hanyoyin sadarwa.
5. Kara karantawa
- Karatun mai hankali shine ɗayan manyan hanyoyin inganta ƙwaƙwalwar ajiya da aikin kwakwalwa, tunda wannan yana haifar da haifar da sababbin hanyoyin maye - wurare masu hulɗa na musamman tsakanin ayyukan ƙwayoyin jijiya. Wasu karatun suna kiran adadin yawan karatu har zuwa awanni biyu kowace rana.
6. Yi motsa jiki akai-akai a cikin kwali
- Mafi mahimmancin motsa jiki don kwakwalwa shine motsa jiki na zuciya na yau da kullun - suna inganta wurare dabam dabam na jini a cikin jiki, gami da kwakwalwa. Ko da yawon shakatawa na tafiya yana tsaftace kwakwalwar datti da ke tattare da ciwan cutar Alzheimer.
// Ci gaba da taken:
- tunani mai sauƙi ga masu farawa
- kudi na matakai a kowace rana - shekaru Tables
- cardio - Wanne ya fi kyau?
***
Don haɓaka aikin kwakwalwa da kunna ayyukan ƙwaƙwalwar ajiya, yana da mahimmanci yadda ake cin abinci yadda yakamata da kuma motsa jiki akai-akai. Musamman, rashi na magnesium ya cutar da kwakwalwa - kamar karancin fiber a cikin abincin.
source: banxauni.ru