A cikin neman dogon lokaci, rayuwa mai koshin lafiya, daidaikun mutane sukan binciko hanyoyi daban-daban, daga canje-canjen salon rayuwa zuwa ci gaban kiwon lafiya. Duk da haka, wani muhimmin al'amari da ake watsi da shi akai-akai shine rawar da sinadirai ke bayarwa wajen haɓaka tsawon rai. Kafin a zurfafa cikin takamaiman abubuwan gina jiki, yana da mahimmanci a nanata mahimmancin ingantaccen abinci mai daidaitawa. Daban-daban na abinci mai gina jiki mai yawa yana kafa tushe don samun lafiya da tsawon rai. Haɗa 'ya'yan itace, kayan lambu, hatsi gabaɗaya, sunadaran gina jiki, da lafiyayyen kitse suna ba da ɗimbin mahimman bitamin da ma'adanai waɗanda ake buƙata don ingantaccen aikin jiki.
Anan akwai sinadirai masu haɓaka tsawon rai.
1. Omega-3 fatty acid
Omega-3 fatty acids, wanda aka samu da yawa a cikin kifaye masu kitse kamar salmon, walnuts, da flaxseeds, sun ba da hankali ga yuwuwar su na haɓaka tsawon rai. Wadannan kitse masu mahimmanci suna taka muhimmiyar rawa a lafiyar kwakwalwa, rage kumburi, da tallafawa aikin zuciya. Nazarin ya nuna cewa cin omega-3 fatty acids na yau da kullun na iya taimakawa wajen rage haɗarin cututtuka na yau da kullun da raguwar fahimi masu alaƙa da shekaru.
2. Antioxidants
Antioxidants superheroes ne a cikin daular tsawon rai, yana yakar damuwa da kumburi a cikin jiki. Vitamins C da E, tare da mahadi kamar beta-carotene, su ne antioxidants masu karfi da ake samu a cikin 'ya'yan itatuwa, kayan lambu, da kwayoyi. Waɗannan abubuwa masu ƙarfi suna kawar da radicals na kyauta, ƙwayoyin cuta marasa ƙarfi waɗanda zasu iya lalata sel kuma suna ba da gudummawa ga tsufa. Ta hanyar haɗa abinci mai wadatar antioxidant a cikin abincinmu, muna ƙarfafa garkuwarmu daga ɓarnar lokaci.
3. Vitamin D
Duk da yake an san shi da farko don rawar da yake takawa a lafiyar kashi, bitamin D kwanan nan ya sami kulawa don tasirinsa akan tsawon rai. Sau da yawa ana kiransa "bitamin hasken rana", bitamin D yana haɗe a cikin fata don amsa hasken rana. An danganta isassun matakan bitamin D tare da rage haɗarin cututtuka na yau da kullun, gami da al'amuran zuciya da jijiyoyin jini da wasu cututtukan daji. Don tabbatar da ingantattun matakan, la'akari da samun matsakaicin faɗuwar rana da haɗa abinci mai wadatar bitamin D ko kari idan ya cancanta.
4. Polyphenols
Polyphenols, masu yawa a cikin 'ya'yan itatuwa, kayan lambu, shayi, da jan giya, suna da kyawawan kaddarorin antioxidant. An danganta waɗannan mahadi zuwa fa'idodin kiwon lafiya daban-daban, gami da tasirin anti-mai kumburi da haɓaka lafiyar zuciya. Resveratrol, polyphenol da aka samu a cikin jan giya, ya ja hankalin hankali saboda yuwuwar rawar da yake takawa a cikin tsawon rai ta hanyar kunna wasu kwayoyin halittar da ke hade da tsawon rayuwa. Rungumar abinci mai wadatar abinci mai cike da polyphenol hanya ce mai daɗi da gina jiki don tallafawa tsawon rai.
5. Fiber
Ana ƙara gane microbiome mai haɓakawa a matsayin babban ɗan wasa a cikin lafiyar gaba ɗaya da tsawon rai. Fiber, wanda ake samu a cikin 'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, da kuma legumes, yana zama man fetur ga ƙwayoyin cuta masu amfani a cikin tsarin narkewar mu. Wani microbiome mai ƙarfi na gut yana ba da gudummawa ga ingantaccen narkewar abinci mai gina jiki, aikin rigakafi, har ma da lafiyar hankali. Ta hanyar ciyar da hanjin mu tare da abinci mai wadataccen fiber, muna ƙirƙirar yanayi na ciki wanda ya dace da tsawon rai, mafi koshin lafiya.
6. Kwayoyin cuta
Gut microbiome, al'umma daban-daban na ƙananan ƙwayoyin cuta da ke zaune a cikin tsarin narkewar mu, suna taka muhimmiyar rawa a cikin lafiyar gaba ɗaya. Probiotics, ƙwayoyin cuta masu amfani waɗanda ke tallafawa lafiyar hanji, an danganta su da fa'idodin kiwon lafiya daban-daban, gami da tsawon rai. Abincin da aka ƙera kamar yogurt, kefir, da sauerkraut sune wadataccen tushen probiotics, suna ba da gudummawa ga daidaituwa da haɓaka microbiome.
7. Coenzyme Q10
Coenzyme Q10, ko CoQ10, wani fili ne da jiki ke samarwa wanda ke taka muhimmiyar rawa wajen samar da makamashi a cikin sel. Yayin da muke tsufa, matakan CoQ10 suna raguwa, suna shafar aikin salula. Ƙarawa tare da CoQ10, wanda aka samo a cikin abinci kamar kifi, naman gabobin jiki, da hatsi gabaɗaya, na iya haɓaka haɓakar kuzarin kuzari da kare sel daga lalacewar iskar oxygen.
Kammalawa
A cikin neman tsawon rai, ɗaukar abinci mai wadataccen abinci mai gina jiki dabara ce mai ƙarfi wacce ta dace da binciken kimiyya da hikimar gargajiya. Ta hanyar rungumar nau'ikan nau'ikan nau'ikan abinci mai gina jiki, ba wai kawai ciyar da jikinmu ba har ma da shimfida tushen tushen rayuwa mai tsayi. Kamar yadda yake tare da kowane canjin salon rayuwa, yana da mahimmanci a tuntuɓi ƙwararrun kiwon lafiya kafin yin manyan canje-canje ga abincinku ko shan kari.