Mun kasance mun yi imani cewa tunanin mai hankali da ƙwaƙwalwar ajiya za ta kasance tare da mu kullum. Amma wannan ba haka bane. Kowace rana kwakwalwarmu tana fuskantar danniya, rashin barci da rashin abinci mara kyau. Duk wannan mummunan yana rinjayar matakai. yana faruwa a kanmu. Don ci gaba da hankali a kan tsufa, kana bukatar ka fara kula da kwakwalwa yanzu.
David Perlmutter, a cikin littafinsa Food and Brain, yayi magana game da yadda za a kare kwakwalwar mu daga dabi'u masu ban sha'awa da kuma yadda za mu ci abin da yake daidai don kiyaye hankali. Ga wasu matakai masu tasiri daga gare shi.
Kada ka manta game da wasanni
Kyakkyawan tsari na jiki yana da amfani ba kawai ga jikinmu ba, har ma ga kwakwalwa. Wasanni ya sa kwakwalwarmu ta yi aiki sosai. Masana kimiyya sun tabbatar da cewa aikin motsa jiki na iya rinjayar jinsin da ke hade da tsawon lokaci, da "girma hormone" na kwakwalwa. Har ma sun gudanar da gwaje-gwajen da suka tabbatar da cewa nauyin wasanni na iya mayar da ƙwaƙwalwar ajiya a cikin tsofaffi, ƙara yawan ci gaban kwayoyin halitta a wasu sassa na kwakwalwa.
Rage yawan adadin kuzari
Abin mamaki, amma gaskiyar: yawan adadin kuzari na rinjayar aikin kwakwalwa. Ƙananan ku ci, mafi lafiyar kwakwalwarku shine. Nazarin na 2009 ya tabbatar da wannan. Masana kimiyya sun zabi wasu kungiyoyi biyu, sun auna aikin kowane mutum. Kuma a sa'an nan: an yarda da mutum ya ci wani abu, wasu kuma an sanya su a kan cin abinci maras calorie. A ƙarshe: na farko da ya zama ƙwaƙwalwar ƙwaƙwalwa, na biyu - a akasin wannan, ya zama mafi alhẽri.
Koyar da kwakwalwar ku
Kwararren shine babban tsoka. Kuma yana bukatar a horar da shi. Ta hanyar kwadaitar kwakwalwa, muna samar da sababbin hanyoyin sadarwa, aikinsa ya zama mafi dacewa da sauri, kuma ƙwaƙwalwar ajiya ta inganta. Wannan alamu yana nunawa ta hanyar gaskiyar cewa mutanen da ke da ilimin ilimi ba su da haɗari ga cutar Alzheimer.
Ku ci hatsi, ba carbohydrates
A yau, masanan kimiyya sun tabbatar da cewa aikin kwakwalwarmu yana da dangantaka da abinci mai gina jiki da kuma yawan nauyin carbohydrates a cikin abinci yana haifar da mummunan aiki a hankali. Kwaƙwalwarmu tana da kashi 60 cikin dari, kuma don yin aiki yadda ya kamata, yana buƙatar ƙwayoyi, ba carbohydrates. Duk da haka, mutane da yawa suna tunanin cewa akwai kitsen mai da kima - yana da daya kuma daidai. A gaskiya ma, ba mu da fattening daga mai, amma daga matsanancin carbohydrates a cikin abincin. Kuma ba tare da mai amfani ba, ƙwayoyinmu suna fama da yunwa.
Nauyin nauyi
Masana kimiyya sun tabbatar da cewa akwai dangantaka ta kai tsaye a tsakanin girth da tsutsa da tasirin kwakwalwa. Suna nazarin alamun basirar fiye da mutane 100 tare da nauyin jikin jiki daban-daban. Ya bayyana cewa girman girman ciki, ƙananan cibiyar ƙwaƙwalwar ajiya - hippocampus. Tare da kowace kilogram ƙwaƙwalwarmu ta karami.
Samun barci sosai
Kowa ya san. cewa barci yana shafar kwakwalwa. Duk da haka, muna kula da wannan gaskiyar daga lokaci zuwa lokaci. Kuma a banza. Masana kimiyya sun tabbatar da cewa tare da barci marar kyau kuma barci, ƙwarewar tunanin mutum an rage. Christine Joffe, wani likita ne daga Jami'ar California, ya gudanar da gwaje-gwaje daban-daban tare da marasa lafiya da ke fama da rashin lafiya. Ya bayyana cewa duk suna da abu ɗaya a kowacce: ba za su iya barci ba na dogon lokaci kuma suna farkawa a tsakiyar dare, kuma a lokacin da rana suke jin rauni. Kristin yayi bincike fiye da mutane 1,300 kuma ya tabbatar da cewa marasa lafiya da matsalolin motsa jiki a cikin barci sau biyu suna iya shan wahala daga lalata a cikin tsufa. Ta bin wadannan shawarwari masu sauki, za ku taimaki kwakwalwarka ku zama lafiya, ku kasance da hankali mai yawa don shekaru da yawa kuma ku kasance mafi kyau. Bisa ga littafin "Abincin da kwakwalwa."