M'masiku ano, zimakhala zovuta kuyang'ana kwambiri zinthu. Zizindikiro zanthawi zonse za ma smartphone ndi zidziwitso zapa media media zimatha kusokoneza ngakhale omwe ali ndi chidwi chambiri. Kupsinjika ndi ukalamba zimapangitsa izi.
Zakudya zimatha kutipangitsa kuti tizitha kuyang'ana kwambiri, monga zakudya zina zimaperekera ubongo michere yothandizira kuthana ndi thanzi lathu.
Walnuts
Kafukufuku wa 2015 ndi ofufuza a University of California a David Geffen School of Medicine adapeza kulumikizana kwabwino pakati pa kudya mtedza ndikulimbikitsa magwiridwe antchito akulu, kuphatikiza kuthekera. Malinga ndi zomwe zidasindikizidwa mu Journal of zakudya, Health ndi Kukalamba, ma walnut angapo patsiku ndi omwe angapindule ndi munthu wazaka zilizonse. Kupatula apo, amatsogolera pakati pa mtedza wina kuchuluka kwa ma antioxidants omwe amathandizira kukonza ubongo. Amakhalanso ndi alpha-linolenic acid, omega-3 fatty acid wofunikira paumoyo waubongo.
blueberries
Mabulosiwa amakhalanso ndi ma antioxidants ambiri, makamaka ma anthocyanins, omwe amalimbana ndi kutupa ndikupangitsa kuti magwiridwe antchito azindikira bwino muubongo. Mabulosi abuluu alibe mafuta ochepa, koma amakhalanso ndi michere yambiri monga fiber, manganese, mavitamini K ndi C. M'nyengo yozizira, mutha kudya zipatso zouma kapena zouma.
Salimoni
Nsombayi imakhala ndi omega-3 polyunsaturated fatty acids, omwe amachepetsa kuchepa kwazidziwitso ndikuchepetsa chiopsezo chokhala ndi matenda a Alzheimer's. Salmon imathandizanso kuthana ndi kutupa, komwe kumakhudza ubongo. Mukamagula nsomba, samalani kwambiri!
Peyala
Monga gwero labwino kwambiri la omega-3s ndi mafuta a monounsaturated, ma avocado amathandizira kugwira ntchito kwaubongo komanso kuthamanga kwa magazi. Avocados amakhalanso ndi vitamini E wambiri, womwe ndi wofunikira pa thanzi laubongo. Makamaka, zimachedwetsa kukula kwa matenda a Alzheimer's.
Mafuta owonjezera a maolivi
Mafuta a azitona Extras Virgin Wolemera ma antioxidants omwe amalimbikitsa kukumbukira komanso kuphunzira, osokonezeka ndi ukalamba ndi matenda. Mafuta a maolivi amathandiza kuti ubongo ubwezeretse kuwonongeka komwe kumadza chifukwa cha kupsinjika kwa oxidative - kusamvana pakati pa zopitilira muyeso ndi chitetezo chamthupi cha antioxidant. Izi zimathandizidwa ndi kafukufuku wofalitsidwa mu 2012 mu Journal of Alzheimer's Matenda.
mbewu dzungu
Olemera ndi michere, mbewu zamatungu ndizakudya zofulumira, zopatsa thanzi kuti ziwonjezere chidwi. Kuphatikiza pa michere yambiri yama antioxidants ndi omega-3s, nthanga za dzungu zimakhala ndi zinc, mchere womwe umathandizira magwiridwe antchito a ubongo ndikuthandizira kupewa matenda amitsempha (malinga ndi kafukufuku wa 2001 ku Shizuoka University ku Japan).
Masamba obiriwira obiriwira
Kafukufuku wochokera ku Rush University chaka chatha adapeza kuti masamba obiriwira, obiriwira ngati sipinachi, kale, ndi browncol atha kuthandiza kuchepa kwazidziwitso: Kutha kuzindikira kwa okalamba omwe amawonjezera amadyera kamodzi kapena kawiri patsiku pa chakudya chawo kunali pamwamba pa izo. mulingo womwewo womwe anthu amakhala ocheperako zaka 11. Ofufuzawo apezanso kuti vitamini K ndi folate zomwe zimapezeka m'masamba obiriwira zimayambitsa thanzi laubongo komanso kugwira ntchito kwaubongo.
oatmeal
Mbewu zonse zimapatsa thupi mphamvu. Oatmeal yambewu yokhayo yomwe imayenera kuphikidwa (osati "antipode" yokonzedwa bwino) sikungokhala chakudya cham'mawa chokha, komanso kudzazidwa modabwitsa, komwe ndikofunikira kwambiri chifukwa njala imatha kuchepetsa malingaliro. Onjezani walnuts ndi blueberries ku phala lanu lammawa!
Chokoleti cha mdima
Chokoleti ndiwopangitsa kuti ubongo ukhale wosangalatsa komanso gwero la ma antioxidants. Koma izi sizokhudza chokoleti cha mkaka chodzaza ndi shuga. Cocoa chimakhala ndi bala, zimakhala bwino. Kafukufuku wa 2015 ofufuza ku Northern Arizona University adapeza kuti omwe adadya chokoleti osachepera 60% ya nyemba za cocoa anali atcheru komanso atcheru.
timbewu
Peppermint imathandizira magwiridwe antchito komanso imawonjezera chidwi, komanso imakhazika mtima pansi, malinga ndi kafukufuku wofufuza a University of Northumbria ku UK. Anapanga kapu ya timbewu tonunkhira tating'onoting'ono, kapena kungopereka kununkhira kwa zitsamba izi. Onjezani mafuta ofunikira a peppermint mafuta osamba ofunda, kapena pakani pang'ono pakhungu lanu.