Chakudya chaubongo

Kodi tingatani tsopano kuti tikhalebe ndi ubongo wathanzi ndi maganizo abwino kwa zaka zikubwerazi? Titha kudya moganizira komanso kuphatikiza zakudya zathu zatsiku ndi tsiku zomwe zili ndi zinthu zofunika kuti ubongo uzigwira ntchito bwino. 1) Mavitamini a B Awa ndi mavitamini akuluakulu omwe amayendetsa ntchito ya ubongo ndi kukumbukira. Ndi ma antioxidants ofunikira, amathandizira kugwira ntchito kwa dongosolo lonse lamkati lamanjenje, amateteza ubongo kuti asachuluke komanso kupsinjika, yambitsani kukumbukira ndipo ali ndi udindo wophunzirira. Mavitamini atatu a gulu ili: • Vitamini B6 (pyridoxine). Udindo wa kuyamwa kwa amino acid ofunikira ku ubongo (tryptophan, cysteine, methionine) ndi kaphatikizidwe ka neuroleptics (norepinephrine ndi serotonin), zomwe ndizofunikira pakugwira ntchito kwaubongo. Kuperewera kwa vitaminiyi m'thupi kungayambitse kuchepa kwa nzeru, kukumbukira komanso kusokonezeka kwa maganizo. Vitamini B6 imapezeka mu mapeyala, sipinachi, nthochi, ndi mbatata ya Russet. • Vitamini B9 (folate kapena kupatsidwa folic acid) amakhudza excitability wa chapakati mantha dongosolo. Ndi zaka, mtengo wa vitamini uwu kwa thupi umawonjezeka kwambiri. Kupatsidwa folic acid kumakupatsani mwayi wopulumutsa ndikubwezeretsa pang'ono kukumbukira kwakanthawi kochepa komanso kwakanthawi ndikuwonjezera liwiro la kuganiza. Vitamini B9 imakhala ndi katsitsumzukwa, broccoli, mandimu, masamba obiriwira komanso nyemba. • Vitamini B12 (cyanocobalamin). Kukhala ndi moyo wabwino kapena mavuto kumadalira kuchuluka kwa vitaminiyi m'thupi. Vitamini B12 ndiwowongolera mwachilengedwe wa zochitika zatsiku ndi tsiku: amathandizira thupi kusintha pakati pa kudzuka ndi kugona. Zimadziwika kuti ndi nthawi ya tulo pomwe chidziwitso chimasamutsidwa kuchokera ku kukumbukira kwakanthawi kochepa kupita ku kukumbukira kwanthawi yayitali. Mutha kupeza vitamini B12 kuchokera kumbewu zokhala ndi vitamini, yisiti, ndi zitsamba zam'madzi. 2) Vitamini D Vitamini D imakhudza thanzi la mafupa ndi chitetezo cha mthupi, kuyamwa kwa calcium, kuchita masewera olimbitsa thupi, ndi ubongo. Zimathandizanso kupewa atherosulinosis, kumathandizira kukhazikika kwa mitsempha yamagazi ndi ma capillaries aubongo, kumalepheretsa kukalamba msanga komanso kusintha kosasinthika. Kafukufuku akuwonetsa kuti kuchepa kwakukulu kwa vitamini D kumachulukitsa kuwirikiza kawiri chiopsezo chokhala ndi matenda okhudzana ndi ubongo. Vitamini D amatchedwanso "vitamini ya dzuwa" ndipo amapangidwa m'thupi akakhala ndi kuwala kwa dzuwa. Yesani kukhala padzuwa osachepera 2-3 pa sabata. Vitamini D amapezeka mu mkaka ndi bowa wowumitsidwa ndi dzuwa. 3) Omega-3 mafuta acids Omega-3 fatty acids, omwe amatchedwanso "mafuta athanzi", samapangidwa ndi thupi ndipo angapezeke kuchokera ku zakudya. Timawafuna kuti pakhale chitukuko chabwino komanso kugwira ntchito mwakhama kwa ubongo, mitsempha, chitetezo cha mthupi komanso kubereka, komanso kuti khungu likhale labwino, tsitsi ndi misomali. Omega-3 fatty acids amapezeka mu walnuts, mbewu (fulakesi ndi chia), ndi mafuta a masamba (azitona ndi flaxseed). Nthawi zambiri, dementia ndi matenda a Alzheimer amatha kupewedwa ndikuchedwetsa. Chakudya choyenera ndicho chinsinsi cha moyo wautali. Chitsime: myvega.com Translation: Lakshmi