Dangantakar da ke tsakanin abinci mai gina jiki da lafiyar kwakwalwa dangantaka ce ta ƙut-da-kut. Abinci na da tasiri sosai dangane da lafiyar ƙwaƙwalwa da tunaninmu, sannan kuma ita ƙwaƙwalwa tana taka muhimmiyar rawa wajen zaɓin abinci mai gina jiki. Tsarin da salon rayuwar zamani yana buƙatar ba kawai lafiyar jiki ba har ma da ingantacciyar lafiyar ƙwaƙwalwa da juriya da tunani. Haƙiƙa abinci mai gina jiki ɗaya ne daga cikin mahimman abubuwan da ke shafar lafiya gabaɗaya, musamman aikin ƙwaƙwalwa.
Abubuwan da ke da alaƙa da abinci mai gina jiki wani muhimmin ɓangare ne wanda ya kamata a kula da shi, musamman ga mutanen da ke fama matsalar ƙwaƙwalwa, yin hakan zai kasance wani yunƙurin ne domin na daƙile wasu matsalolin taɓin hankali da tunani. Abinci mai gina jiki yana taka muhimmiyar rawa wajen inganta lafiyar ƙwaƙwalwa. Abincin da ke ɗauke da dukkan sinadaran gina jiki masu mahimmanci zai daƙile duk wata matsala, ya kuma taimaka ga inganta yanayin lafiyar ƙwaƙwalwa. Kyakkyawan abinci mai gina jiki, tare da isasshen sinadarin fiber, yana inganta lafiyar hanji da ayyukan gastrointestinal (GI).
Tasirin abinci ga lafiyar ƙwaƙwalwa
Abincin da muke ci yana shafar tunaninmu ta hanyoyi da yawa. Kafar The MIND Team, 24-7 (2024) ta haskaka wasu tasiran abinci ga jiki da lafiyar ƙwaƙwalwa.
1. Inganta lafiyar ƙwaƙwalwa
Ƙwaƙwalwa tana amfani da kusan kashi 20% na kuzarin jiki. don gudanar da ayyukan jiki yadda ya kamata. Ƙwaƙwalwa tana buƙatar isasshen sinadarin sikari (glucose), wanda aka fi samu a cikin abinci nau’in hatsi, ‘ya’yan itatuwa, da kayan marmari. Waɗannan hanyoyin suna samar wa jiki ingantacce sinadarin glucose wanda ya fi saurin samuwa a abinci masu sikari. Har ila yau, ƙwaƙwalwa ta dogara da wasu sinadarai, kamar bitamin B da omega-3 fatty acids wajen samar da sinadaran da ake kira ‘neurotransmitters’ masu daidaita yanayin ɗumin jiki, damuwa, da kuma barci. Cin ‘ya’yan itatuwa da kayan marmari masu launi daban-daban da kuma sinadaran maiƙo/kitse da hatsi gabaɗaya zai taimaka wajen samar wa jiki dukkan sinadaran gina jiki da ake buƙatar don inganta tunani da kuma kasancewva cikin ƙoshin lafiya.
2. Inganta ayyukan ciki da ƙwaƙwalwa
Ciki da ƙwaƙwalwa na da alaƙa ta sosai. Duk ƙwayoyin bakteriya da ke cikin hanji suna taka rawa sosai ta fuskar yanayin lafiya da tunani. Cin abinci mai wadatar sinadarin ‘prebiotics’ wanda ake samu a cikin abinci mai sinadarin fiber, na iya taimaka wa ciki da lafiyar ƙwaƙwalwa.
3. Magance kumburi
Matsanancin kumburin jiki na iya haifar da wasu matsalolin lafiyar ƙwaƙwalwa, kamar baƙin ciki da damuwa, yanayin na taimakawa wurin ƙara ƙarfin damuwa. Wasu nau’ikan abinci na iya ƙara kumburi, kamar abincin da ake sarrafawa na cikin kwali da abinci masu yawan sikari. Amma sauran abinci kamar ‘ya’yan itatuwa da kayan marmari na iya rage kumburin da taimakawa jiki da ƙwaƙwalwa su waraka.
4. Inganta yanayin barci
Abin da muke ci zai iya shafar yadda muke barci da daddare. Ingancin barci yana shafar yadda muke ji a jikinmu da tunaninmu. Cin wasu nau’ikan abinci da abubuwan sha kafin kwanciyar barci zai iya taimaka mana mu samu nutsuwa da kyakkyawan barci mai gamsarwa. Waɗannan abinci da abubuwan sha sun haɗa da madara mai ɗumi da ayaba. Yayin da shayi mai kayan ƙamshi da madara mai ɗumi kan tallafa wajen samar da nutsuwa da samun lafiyayyen barci. Haka nan a zahiri ayaba tana da yawan sinadaran magnesium, tryptophan da potassium, waɗanda duk suna samar da hutu ga dukkan sassan jiki wanda ya haɗa da ƙwaƙwalwa.
Alfanun cin abinci mai gina jiki
Cin abinci lafiyayye yana da fa’idoji masu muhimmanci ga tunani da ayyukan ƙwaƙwalwa, kamar yadda Rauth (2023) ta zayyana:
• Gamsuwa da kai
Gamsuwa da yarda kai yawanci yana farawa ne da kyakkyawan fasalin jiki, kuma a bayyane yake cewa cin abinci lafiyayye yana ɗaya daga cikin mahimman hanyoyin cimma wannan matsayi.
• Inganta kuzarin jiki
Idan za a riƙa cin abinci mai mahimmanci wanda ya haɗa da carbohydrates, sinadaran maiƙo masu kyau da wadatattun kayan lambu da dukkan nau’in hatsi, za a fara ganin kyakkyawan sauyi a kuzari, yanayin kuzarin jiki riƙa ƙaruwa.
• Haɓaka ayyukan ƙwaƙwalwa
Cin abincin da ke ɗauke da wadatattun sinadaran nau’ikan abinci na inganta ayyukan ƙwaƙwalwa. Adadin yawan lafiyayyen abinci da ake ci, yana da tasiri ga samun lafiyayyiyar ƙwaƙwalwa, wannan ne dalilin da ya sa cin abubuwa kamar blueberries da kifin salmon da shan shayin coffee da cakuleti mai duhu, kan tallafa wa ƙwaƙwalwa samun waɗannan sinadarai.
• Rage damuwa
Tsarin ƙwaƙwalwa na shafar abincin da ake ci da abin da ake sha. Kamar kowace gaɓa ƙwaƙwalwa tana buƙatar mahimman bitamin da minerals da sauran abubuwan gina jiki don samun lafiya da ingantuwar tunani da hankali. Idan ba a samar wa ƙwaƙwalwa waɗannan muhimman sinadarai ba, ba za ta iya aiki yadda ya kamata ba kuma hakan zai iya jefa mutum cikin haɗarin kamuwa da matsalolin lafiyar ƙwaƙwalwa kamar damuwa. Sinadarai kamar magnesium, selenium, zinc, amino acid, fatty acid, da ruwa mai yawa suna da muhimmanci ga aikin ƙwaƙwalwa.
• Rage haɗarin kamuwa da cututtuka
Kyakkyawan abinci mai gina jiki ba ya za zama magani, amma yana iya taka muhimmiyar rawa wajen hanawa da sarrafawa ko kuma inganta yanayin warkewar cututtuka, misali, kamar damuwa.
• Inganta yanayin barci
Cin daidaitaccen abinci yana taimaka mana samun wasu sinadarai, irin su magnesium da tryptophan, waɗanda ke taimaka mana mu samu nutsuwa da yin barci mai zurfi. Abinci kamar gyaɗa da ‘ya’yan iri da dukkan nau’in hatsi da kayayyakin madara na iya taimaka mana wajen samun kyakkyawan barci.
• Daidaita yanayin jiki
Wasu tabbatattun nau’ikan abinci, kamar sinadarin omega-3 fatty acids da ake samu a cikin kifi, ana danganta su da samun ingantaccen yanayin jiki. Saboda sinadaran fatty acids suna taka rawa wajen samar da ‘neurotransmitters’ kamar serotonin wanda ke taimakawa wajen samun yanayin kwanciyar hankali.
Dabarun cin abinci mai inganta lafiyar ƙwaƙwalwa
A ƙasa an bayyana wasu shawarwari da dabarun cin abinci don inganta lafiyar ƙwaƙwalwa da jiki gabaɗaya, wanda Mental Health Foundation ta gano:
• A riƙa cin omega-3 fatty acids
Waɗannan nau’ikan kitse ne masu ƙarfi, suna tallafa wa lafiyar ƙwaƙwalwa kuma suna iya taimakawa tare da daidaita yanayin jiki. Abinci irin su kifin salmon da flaxseeds da walnuts za su taimaka wajen samun wannan sinadarai masu mahimmanci.
• A kula da lokacin cin abinci
A riƙa cin abinci a kan lokaci ta hanyar fahimtar lokutan da ake jin yunwa tare da fahimtar cewa an ƙoshi. Cin abinci a hankali kuma a tsanake na haifar da jin daɗin abincin kuma yana taimakawa jiki yadda ya kamata.
• A riƙa cin ingantaccen carbohydrates
Jiki da ƙwaƙwalwa suna buƙatar sinadarin carbohydrates don bunƙasa, amma ba duk carbohydrates ba ne ke irin wannan aiki. A riƙa amfani da ingantattun sinadaran carbohydrates kamar dukkan nau’in hatsi da wake da kayan lambu. Waɗannan nau’in abincin suna ba da ƙarfi da kuzari kuma suna iya taimakawa wajen daidaita matakan sikarin jini da rage sauye-sauyen yanayi.
• A riƙa bin ƙa’idar balance diet
Manufar bin ƙa’idar daidataccen tarin abinci ita ce cin nau’ikan ‘ya’yan itatuwa, kayan marmari, dukkan hatsi, sinadaran gina jiki, da maiƙo mai kyau. Wannan ita ce hanya mafi kyau ta samun dukkan sinadaran gina jiki da ƙwaƙwalwa da jiki ke buƙata domin ingantacciyar lafiyar jiki gabaɗaya har ma da yin kyakkyawan tunani.
• Cin abinci mai wadataccen furotin
A riƙa haɗa sinadaran furotin mararsa nauyi a cikin abinci, kamar kaji, kifi, wake, da sauran su. Frotin na sarrafa wasu sinadarai na ƙwaƙwalwa da ake kira ‘neurotransmitters’ waɗanda ke shafar yanayin mutum.
• Taƙaita cin abinci masu sikari
Kowa na iya cin abubuwan ciye-ciye mai gamsarwa da zaƙi, amma idan ana son inganta lafiyar ƙwaƙwalwa, yana da kyau a zaɓi ‘ya’yan itatuwa ko kayan marmari a kan dukkan wani abu. Abincin da aka sarrafa sosai da abubuwan ciye-ciye masu zaƙi na iya ƙara kuzari.
• Taƙaita amfani da coffeine
Shan caffeine da rana ko maraice na iya hana yin barci da daddare. Kuma babban abin damuwa ga lafiyar ƙwaƙwalwa shi ne rashin isasshen barci. Shan coffeine da safe kawai zai sauƙaƙa samun barci mai kyau da daddare.
• Yawaita shan ruwa
Yana da muhimmanci ga lafiya a riƙa shan ruwa mai yawa a tsawon yini. Don ƙara ingantawa, a riƙa sanya sinadarin electrolytes a cikin ruwa. Electrolytes na taimaka wa jiki zuƙar ruwa tare da sinadarin bitamin da minerals. Shan tsaftataccen ruwa mai inganci yana taimaka wa tunani da kuma samun kwanciyar hankali.
• A guji shan barasa
Nisantar barasa ita ce hanya mafi kyau don samun ingantacciyar lafiyar jiki. Barasa na iya shafar yanayin ƙwaƙwalwa kuma tana hana samun barci ko kuma ya yi wuya.
• Cin abinci mai wadatar bitamin
Domin samun mafi kyawun lafiyar ƙwaƙwalwa, yana da mahimmanci a samu isasshen sinadarin bitamin, musamman bitamin B da bitamin D a tsarin abinci. Cin dukkan nau’in hatsi da ganyayyaki da kifi mai kitse zai taimaka wajen samun duk waɗannan sinadarai.
Abincin da ke ƙara wa jiki lafiya
Ta hanyar cin waɗannan nau’ikan abinci masu zuwa kamar yadda kafar UCSF Health (Mayu, 2024), ta ba da haske zai taimaka a kasance cikin ƙoshin lafiya da samun yanayin gamsuwa.
1. Kifi mai kitse
Kifaye masu maiƙo kamar mackerel, herring, salmon, da sardines na iya taimakawa wajen tallafa wa lafiyar ƙwaƙwalwa tare da muhimman abubuwan gina jiki kamar selenium, zinc, omega-3 fatty acids, da bitamin B.
2. Hatsi gabaɗaya
Yawancin makamashin kuzarin da jiki ke buƙata don yin aiki yana fitowa ne daga carbohydrates, waɗanda ake canja su zuwa sinadarin glucose don samar da kuzari ga tantanin halitta da gaɓoɓi (organs). Glucose yana da mahimmanci musamman ga ƙwaƙwalwa, wacce ta dogara da shi kawai don samun kuzari, kuma tana amfani da kuzari fiye da kowace gaɓa da ke cikin jiki.
Amma sinadaran carbohydrates masu sauƙi kamar waɗanda ake samu a cikin sikari da fulawa; suna narkewa da sauri, suna sa sikarin jini ya hau da sauri kuma ya sauka da sauri.
Yayin da carbohydrates masu tsauri da ake samu a cikin abinci kamar hatsi, shinkafa, sha’ir, da wake suna narkewa a hankali, suna samar da tabbataccen sinadarin glucose a cikin jini, wanda ke sa jiki da ƙwaƙwalwa su yi aiki mai inganci na lokaci mai tsawo.
3. Frotin marar nauyi
Frotin shi ne abu na biyu mafi yawa a cikin jiki bayan ruwa, kuma yana taka muhimmiyar rawa a kusan kowane tsarin halitta. Jiki yana buƙatar sinadarin amino acid don samar da furotin, kuma ɗayan waɗannan amino acid shi ne ‘tryptophan’; yana rinjayar samarwa da sakin sinadarin serotonin. Ta hanyar haɗa abinci kamar nama, kaji, kifi, ƙwai, wake, gyaɗa a cikin tsarin abinci, zai iya taimakawa don tabbatar da cewa ƙwaƙwalwa tana da ‘tryptophan’ da take buƙata.
4. Ganyayyaki da kayan lambu
Cin kayan lambu masu koren ganye kamar alayyahu na taimakawa wajen inganta ƙwaƙwalwa musamman sashen adana bayanai da kiyaye ƙwaƙwalwa gabaɗaya, domin waɗannan ganyayyaki masu gina jiki suna cike da bitamin, minerals, phytonutrients, da antioxidants; dukkansu suna kiyaye aikin ƙwaƙwalwa da lafiyarta.
5. ‘Ya’yan itatuwa
Blueberries, prunes, cranberries, inabi, cherries, raspberries, waɗannan ‘ya’yan itatuwa suna da abu ɗaya; sun ƙunshi antioxidants sosai. Abin da ke nuna cewa suna aiki don yaƙi da kumburi da damuwa har ma suna taimakawa wajen kawar da cututtukan ‘neurodegenerative’ kamar cutar Parkinson da Alzheimer’s. Bugu da ƙari, antioxidants na taimakawa wajen inganta sashen adanawa da fahimta a cikin ƙwaƙwalwa.
6. Abincin da aka haɗe
Yogurt, da sauran abinci na wannan nau’i suna ɗauke da probiotics, waɗanda ke taimakawa tsarin garkuwar jiki, suna aiki a matakan da ya dace ta hanyar kiyaye gastrointestinal ƙwayoyin bakteriya masu amfani. Gut shi ne ƙwaƙwalwa ta biyu a jiki, don haka kula da lafiyar hanji yana taimakawa wajen tabbatar da lafiyar ƙwaƙwalwa da aikinta.
Kammalawa
Mun tattauna abubuwa da yawa masu mahimmanci na abincin da muke ci dangane da lafiyar jiki, tunaninmu da lafiyar kwakwalwarmu. Har ila yau an bayyana tasirin abinci mai gina jiki ga lafiyar kwakwalwa, nau’ikan abinci da ke haɓaka kwakwalwarmu, da kuma shawarwarin abinci mai gina jiki kan yadda ake ci don ingantacciyar lafiyar jiki da ta ƙwaƙwalwa.
Manazarta
Mental Health Foundation. (n.d.) Diet and mental health
Rauth, R. (2023). The benefits of eating Healthy for your Mental Well-Being. Job Skills
The MIND 24-7 Team. (February, 2024). Learn how nutrition affects mental health
UCSF Health. (May, 2024). Top 10 foods for Health. UCSF Health