MGA PAGKAING PAMPATALINO

PILIPINO Mirror

IMPORTANTE ang pagkain, syempre naman, mamamatay tayo pag hindi tayo kumain. Pero syempre, depende sa pagkain dahil kung ano ang kinakain natin, nagbibigay ito ng malaking impact sa ating kalusugan at sa     ating utak. Ang pagkain ng brain-boosting diet ay makasusuporta sa galaw ng utak.

Ang utak ay isang energy-intensive organ, na gumagamit ng halos 20 percent ng calories sa katawan, kaya kailangan nito ang good fuel para makapag-isip ang tao.

Kailangan ng utak ang bitamina para maging malakas tulad ng Omega-3 fatty acids. Tumutulong ito upang maayos ang brain cells, at antioxidants upang mabawasan ang cellular stress at pamamaga, sanhi ng pagtanda ng utak, at neurodegenerative disorders, tulad ng Alzheimer’s disease.

Heto ang ilang pagkaing pampalusog ng utak – o masasabi na rin nating pampatalino – dahil kapag malusog ang utak, magi­ging matalino rin tayo.

  1. Langis ng isda

Ang fish oil ay may omega-3 na nakatutulong sa kalusugan ng utak. Nakatutulong ang Omega-3 na mabuo ang mga membranes sa lahat ng cells ng katawan, kasama na ang brain cells. Syempre, isda ang source nito, tulad ng salmon, mackerel, tuna, herring at sardinas. Makakukuha rin ng Omega-3 sa soybeans, nuts, flaxseed, at iba pang buto.

  1. Dark chocolate

Ang dark chocolate ay may cocoa o cacao. Ang cacao ay may flavonoids, isang klase ng antioxidant. Mahalaga ang antioxidants para sa kalusugan ng utak, dahil ang utak sa susceptible sa oxidative stress, na nagiging sanhi ng cognitive decline at iba pang sakit sa utak. Mabuti ang cacao flavonoids sa utak.

  1. Berries

Napakarami na­ting berries pero ang pinakamaganda para sa utak ay duhat at kalumpit (black berries). Tulad ng dark chocolate, may flavonoid antioxidants ang berries. Isama na rin ninyo dito ang strawberry, serials, at gisian.

Ayon sa pag-aaral, ang berries ay may positibong epekto sa utak, kasama na ang:

  • Pagpapabuti ng komunikasyos sa mga brain cells
  • Pagbabawas ng pa­ma­maga sa buong katawan pati na rin sa utak
  • Pagpapataas ng plasticity, na nakatutulong sa brain cells na makipagkomunikasyon, na nakakapagpatalas ng memorya.
  • Nakababagal sa pagtanda na sanhi ng age-related neurodegenerative diseases at cognitive decline
  1. Nuts and seeds

Ang nuts and seeds ay plant-based na pinagmumulan ng taba at protina. Tama ang sinasabi ng mga matagtanda na kapag kumain ka ng maraming mani, tatalino ka, dahil mabuti talaga ito para sa utak natin dahil tulad ng iba pang nabanggit, mayroon itong omega-3 fatty acids at antioxidants. Bukod dito, napapabuti ng nuts ang brain function sa panahon ng pagtanda. Mayaman din ang nuts and seeds sa antioxidant vitamin E, na pumuprotekta sa cells sa oxidative stress sanhi ng free radicals.

Habang tumatanda, nakalalanghap ang utak ng oxidative stress, at ang vitamin E ay suporta sa brain health kapag matanda na.

  1. Whole grains

Siguro, kaya maraming matalinong Pinoy ay dahil mahilig tayong kumain ng kanin. Maya­man ang whole grains sa vitamin E. Bukod sa kanin, pwedeng idagdag na brain food ang brown rice, barley, bulgur wheat, oatmeal, whole-grain bread at whole-grain pasta

  1. Kape

Aha! Ngayon ko lang nalaman na brain food pala ang kape. Iniinom ko lang ito dahil nasanay na ako, ngunit ngayon ko lamang nalamang nakatutulong pala ang caffeine sa kape na hindi antukin dahil sa substance sa utak na tinatawag na adenosine. May antioxidants ang kape na sumusuporta sa brain-health ng tao sa panahon ng katandaan. Kung matagal ka nang nagkakape, mababawasan ang risk ng cognitive decline, stroke, Parkinson’s disease at Al­zheimer’s disease. Gayunman, nakaaapekto ang caffeine sa pagtulog ng tao, at hindi ito inirerekomenda ng duktor.

  1. Avocado

Masarap na prutas, mura pa at pampatalino pa pala. A source of healthful unsaturated fat, avocados may support the brain. Bukod sa pagiging brain food, nakakabawas pa ng high blood pressure, dahil ang unsaturated fats nito ay nakakababa ng risk ng cognitive decline.

  1. Itlog

Ito ay epektibong brain food, na pinanagmumulan ng B vitamins: vitamin B-6, vitamin B-12 at folic acid.

  1. Broccoli

Mayaman ang broccoli at iba pang gulay na maya­man sa fiber and nutrients para mapalusog ang utak. Mababa ang calories nito, at pinanggagalingan pa ng dietary fiber. Mayroon itong compounds na tinatawag na glucosinolates. Kapag kinain ito, makakagawa ito ng isothio­cyanates na nakababawas sa oxidative stress. Nakababawas din ito ng neurodegenerative diseases. Mayroon din itong vitamin C at flavonoids, at ang mga antioxidants na ito ay nakakapagpatalino

  1. Kale

Brain food din ang leafy greens, kaya nga tinatawag ang kale na superfood.

  1. Soya

Toyo? Pwede! Actually, lahat ng soybean pro­ducts ay mayaman sa antioxidants na kung tawagin ay polyphenols. LEANNE SPHERE

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