Nafaqadu waxay kaalin muhiim ah ka qaadata cafimaadka maskaxda
Nafaqooyinka muhiimka ah ayaa door muhiim ah ka ciyaara taageeridda caafimaadka maskaxda iyo shaqada garashada. Waa kuwan qaar ka mid ah nafaqooyinka lagama maarmaanka ah iyo ka qayb qaadashada fayoobida maskaxda:
1.Omega-3 Fatty Acids:
Isha laga helo: Kalluunka dufanka leh (salmon, mackerel, sardines), miraha flaxseeds, miraha chia, walnuts.
Doorka cafimad: Omega-3s, gaar ahaan EPA iyo DHA, ayaa muhiim u ah dhismaha iyo shaqada maskaxda. Waxay taageeraan shaqada neurotransmitter, waxay yareeyaan bararka, waxayna kaa caawin karaan yaraynta calaamadaha niyad-jabka iyo walaaca.
2. Antioxidants (Vitamin C iyo E, Selenium):
Ilaha laga helo: Miraha liinta, berry, lawska, miraha, khudaarta (gaar ahaan cagaarka caleenta madow).
Doorka cafimad: Antioxidants waxay maskaxda ka ilaaliyaan walbahaarka , taas oo gacan ka geysan karta hoos u dhaca garashada. Waxa kale oo laga yaabaa inay door ka ciyaaraan ka hortagga cudurrada dhimirka.
3. Fiitamiinada B (B6, B9 – Folate, B12):
Ilaha laga helo: Miraha oo dhan, cagaarka caleenta ah, digirta, hilibka, kalluunka, ukunta, caanaha.
Doorka cafimad: Fiitamiinada B waxay ku lug leeyihiin isku dhafka neurotransmitters sida serotonin, dopamine, iyo norepinephrine. Haddi lawayo vitaminad b-complex waxa iman kara khalkhal xagga niyadda ah iyo cillad xagga garashada.
4. Vitamin D:
Ilaha laga helo: iftiinka qoraxda, Kalluunka Dufanka leh, wax yalaha caanaha laga sameyo, Ukunta qaybta Jaalaha ah.
Doorka cafimad: Vitamin D wuxuu muhiim u yahay horumarka iyo shaqada maskaxda. Haddi u yarado ayaa lala xiriiriyay Niyad-jabka iyo arrimaha kale ee caafimaadka dhimirka.
5. Zinc:
Ilaha laga helo: Hilibka, qolofleyda, digirta, miraha, waxyaabaha caanaha laga sameeyo.
Doorka cafimad: Zinc wuxuu ku lug leeyahay shaqada neurotransmitter wuxuuna leeyahay sifooyinka antioxidant. Waxay gacan ka geysataa shaqada garashada waxaana laga yaabaa inay saameyn ku yeelato nidaaminta niyadda.
6. Magnesium:
Ilaha laga helo: lawska, Seeraha, Miraha oo dhan, Cagaarka caleenta ah, digirta.
Doorka cafimad: Magnesium waxay lagama maarmaan u tahay shaqada dareemayaasha waxaana laga yaabaa inay door ka qaadato dhimista calaamadaha walaaca iyo niyad-jabka. Waxa kale oo ay taageertaa hurdada, taas oo muhiim u ah caafimaadka maskaxda.
7. Birta (iron):
Ilaha laga helo: Hilibka cas, digaaga, kalluunka, digirta, , badarka la xoojiyay.
Doorka cafimad: Birtu waxay muhiim u tahay gaadiidka oksijiinta(oxygen) ee dhiigga iyo dheef-shiid kiimikaadka tamarta. Yaraanta birta waxay horseedi kartaa daal iyo garasho xumo.
8. Amino Acids (Tryptophan, Tyrosine):
Ilaha laga helo: Cuntooyinka qaniga ku ah borotiinka sida hilibka, caanaha, ukunta, lawska, miraha.
Doorka cafimad: Amino acids ayaa horudhac u ah neurotransmitters. Tryptophan waa horudhac u tahay serotonin, oo la xidhiidha niyadda, halka tyrosine uu horudhac u yahay dopamine iyo norepinephrine, saameynaya feejignaanta iyo dhiirigelinta.
9. Fiber:
Ilaha laga helo: Miraha oo dhan, miraha, khudaarta, digirta.
Doorka cafimad: mindhicirku in u cafimad qabo waxa ka qayb qaata fiberka.
Haddi midhicirku cafimaad qabo wuxuu ka qaab qaata maskax cafimaad qabta maadaba haddi ay calooshu taagantahay ay abuurto niyad jab ku yimaada qofka.
10. Biyaha:
Ilaha laga helo: Biyo badan o la cabbo, cuntooyinka ay ku badanyihiin biyuhu sida miraha iyo khudaarta.
Doorka cafimad: jitka ay bihu ku yaaraadan waxay wax u dhimi kartaa shaqada garashada, dareenka, iyo niyadda. Joogtaynta biyu jirka ku filan waxay lama huraan u tahay guud ahaan fayoobida maskaxda.
Ilaalinta cunto dheeli tiran oo kala duwan oo ay ku jiraan nafaqooyinkan muhiimka ah ayaa lagama maarmaan u ah taageeridda caafimaadka dhimirka. Si kastaba ha ahaatee, baahiyaha gaarka ah way kala duwanaan karaan, waxaana had iyo jeer lagula talinayaa inaad la tashato xirfadle daryeel caafimaadka ama dhaqtarkaaga ku gaarka ah.
