English Ki Aik Expression Hay “You Are What You Eat”. Taqreeban 200 Saal Purani Is Phrase Ki Sachai Waqt Ke Saath Saath Mazeed Prove Hoti Ja Rahi Hay.
Nai Researches Batati Hain Ke Hum Jo Kuch Khatay Hain Us Ka Asar Na Sirf Hamary Heart, Liver Aur Dusray Body Parts Per Parta Hay Bulkay Is Ka Bohat Zyada Impact Hamary Brain Aur Mood Per Bhi Hota Hay. Nutritionists Ka Kehna Hay Ke Kuch Foods Brain Ko Damage Karti Hain Aur Kuch Foods Brain Ko Healthy Aur Sharp Rakhti Hain.
Brain Damaging Foods Ke Baaray Main Aap Yehan Parh Saktay Hain.
Healthy Brain Ke Liye Kiya Khayen?
Nutritionists Ke Mutabiq Brain Ki Power Barhanay Aur Barqarar Rakhnay Ke Liye Most Important Strategy Healthy Dietary Pattern Ko Follow Karna Hay. Aisi Diet Main Lots Of Fruits, Vegetables, Legumes Aur Whole Grains Shamil Hotay Hain. Koshish Karen Ke Protein Plant Sources Aur Fish Se Hasil Karen Aur Saturated Fats Ke Bajaye Healthy Fats Maslan Olive Oil Ya Canola Use Karen.
Research Ke Mutabiq Best Brain Foods Bhi Wohi Hain Jo Aap Ke Heart Aur Blood Vessels Ko Protect Karti Hain. In Main Ye Sab Cheezen Shamil Hain.
1. Green, Leafy Vegetables
Leafy Greens Maslan Kale, Spinach, Collards, Aur Broccoli Main Brain Ko Helthy Rakhnay Walay Nutrients Jesa Ke Vitamin K, Lutein, Folate, Aur Beta Carotene Ki Bari Miqdar Hoti Hay. Ye Plant-Based Foods Cognitive Decline Ko Slow Karti Hain.
2. Fatty Fish
Fatty Fish Omega-3 Fatty Acids Ka Bara Source Hoti Hain. Omega-3 Fatty Acids Healthy Unsaturated Fats Hain Jo Alzheimer's Disease Ki Wajah Bannay Waly Beta-Amyloid Ka Brain Main Level Kam Kartay Hain. Har Week At Least 2 Bar Fish Khayen Lekin Koshish Karen Ke Aisi Fish Choose Karen Jis Main Mercury Ka Level Kam Hota Hay. Agar Aap Ko Fish Pasand Nahi Tou Apnay Doctor Ki Advise Se Aap Omega-3 Ke Supplement Bhi Use Kar Saktay Hain. Ya Omega-3 Ke Other Sources Like Flaxseeds, Avocados, Aur Walnuts Bhi Choose Kar Saktay Hain.
3. Berries
Berries Main Natural Pigments Flavonoids Hotay Hain Jo Memory Ko Improve Karnay Main Madad Detay Hain. Harvard's Brigham And Women's Hospital Ke Researchers Ki Janib Se Ki Gai Aik Study Main Pata Chala Ke Aisi Khwateen Jinhon Ne Har Week Strawberries Aur Blueberries Ki 2 Ya Us Se Zyada Servings Consume Keen Un Ke Memory Decline Main 2.5 Years Ka Delay Dekha Gaya.
4. Chaye Aur Coffee
Chaye Aur Coffee Agar Zyada Quantity Main Consume Ki Jayen Tou Health Ko Damage Karti Hain. Lekin In Ki Munasib Quantity Brain Ability Ko Improve Karti Hay. The Journal Of Nutrition Main Publish Honay Wali Aik Study Main Bataya Gaya Ke Higher Caffeine Consumption Walay Participants Ne Mental Function Ke Test Main Behtar Perform Kiya. Aik Aur Reaserch Ke Mutabiq Caffeine New Memories Ko Solidify Bhi Karti Hay.
5. Walnuts
Tamam Qisam Ke Nuts Protein Aur Healthy Fats Ka Excellent Source Hotay Hain Magar Khas Tor Per Walnuts Memory Ko Improve Karnay Main Sab Se Zyada Helpful Hotay Hain. UCLA Ki Aik Study Ke Mutabiq Walnuts Ki Zyada Consumption Karnay Walon Ne Cognitive Test Main Behtar Score Kiya. Walnuts Main Omega-3 Fatty Acid Ki Aik Type Alpha-Linolenic Acid (ALA) Ki Khasi Quantity Hoti Hay. ALA Aur Dusray Omega-3 Fatty Acids Wali Diet Se Blood Pressure Kam Aur Arteries Clean Rehti Hain. Yani Ye Brain Aur Heart Dono Ke Liye Achi Hoti Hain.
Agar Aap Apnay Brain Ko Healthy Rakhna Chahtay Hain, Apni Memory Aur Cognitive Skills Ko Sharp Karna Chahtay Hain Tou Apni Diet Main In Cheezon Ko Zarur Include Karen.