Kudya ndi nkhawa yayikulu

N'zotheka kuonjezera mphamvu, kusintha kukumbukira ndi ndende, komanso kukhala anzeru ndi tcheru, ngakhale pa nthawi ya kupsinjika maganizo kwambiri, kaya ndi kukonzekera khomo ndi mayeso omaliza, magawo, omaliza maphunziro a diploma, Ph.D., ntchito zazikulu kapena misonkhano yofunikira yamabizinesi. Kuti muchite izi, ndikwanira kuyambitsa muzakudya zanu zovuta zazinthu zapadera zomwe zimayang'anira kugwira ntchito kwa ubongo. Chochititsa chidwi n'chakuti, mwa zina, adzakuthandizani kugona bwino, kuchotsa mkwiyo ndi kupsinjika maganizo, komanso kusintha kwambiri moyo wanu.

Mavitamini opititsa patsogolo magwiridwe antchito

Si chinsinsi kuti ubongo, monga chiwalo china chilichonse, umafunikira zakudya zoyenera. Nthawi yomweyo, pachakudya cha munthu yemwe akufuna kukonza zochitika zamaganizidwe, zotsatirazi ziyenera kukhalapo:

• Mavitamini B Zimakhudza kukumbukira ndikulimbikitsa kubwezeretsa kwa maselo aubongo. Mosiyana ndi malingaliro olakwika akuti maselowa samasintha.
• Mavitamini A, C ndi antioxidants. Zili pamzere womwewo, chifukwa zimagwira ntchito zofananira, kuteteza ma cell kuti asachite zinthu mopanda tanthauzo ndi poizoni.
• Omega-3 mafuta acids. Amakulitsa magwiridwe antchito a ubongo ndikuchepetsa cholesterol yamagazi.
• Nthaka. Zimathandizira kukumbukira komanso kuzindikira.

Nthawi yomweyo, ndikofunikira kuti thupi lilandire mavitamini onse pamodzi ndi chakudya, osati popanga mankhwala ndi ma vitamini. Pali zifukwa zingapo izi.

Poyamba, mu mawonekedwe awa amakhala abwino.

Chachiwiri, mavitamini omwe ali mchakudya ndiotetezeka kwathunthu. Pakadali pano, zotsatira za mankhwalawa m'thupi la munthu sizinaphunzirebe.

Chachitatu, alibe zotsutsana. Nthawi yomweyo, madotolo samalimbikitsa kutenga mavitamini ena kuti apititse patsogolo ubongo wa anthu omwe ali ndi matenda amtima kapena chifuwa.

Zopangira 21 zapamwamba zolimbitsa thupi kwambiri

Kusankha zakudya zabwino kwambiri komanso zatsopano ndizofunikira kukonza magwiridwe antchito aubongo. Nthawi yomweyo, tisaiwale za madzi akumwa oyera. Kupatula apo, ubongo wathu ndi 85% yamadzi, zomwe zikutanthauza kuti amafunikira kwambiri. Mwa njira, ngati kutopa kumakhala ndi zochitika zazitali zamaganizidwe, madokotala amalangiza kuti mupatse kapu yamadzi oyera m'malo mwa kapu ya khofi.

Ngakhale kuti pali zinthu zambiri zomwe zimakhala ndi phindu pa ubongo waumunthu, asayansi amazindikira zofunikira kwambiri. Mwa iwo:

Salimoni. Kuphatikiza apo, mackerel, sardine kapena trout ndizoyenera. Ndi nsomba yamafuta yomwe imapereka omega-3 fatty acids m'thupi. Kafukufuku wotsogozedwa ndi Velma Stonehouse wa ku New Zealand Nutrition University asonyeza kuti “kudya nsomba zamafuta nthawi zonse kumathandizira kukumbukira kwakanthawi kochepa komanso kwanthawi yayitali komanso kupewa matenda a Alzheimer's.

Tomato. Masamba awa ali ndi antioxidant lycopene. Amateteza maselo ku zopewera zaulere ndi poizoni, kukonza kuyenda kwa magazi, komanso, kugwira ntchito kwa ubongo. Kudya tomato nthawi zonse kumathandiza kukumbukira, kusamala, kusinkhasinkha komanso kuganiza mwanzeru. Komanso amalepheretsa kutenga matenda a Alzheimer's and Parkinson.

Zipatso za Blueberries. Lili ndi ma antioxidants ndi ma polyphenols omwe amathandizira kukumbukira kwakanthawi kochepa komanso kukhazikika. Kuphatikiza apo, amathandizira kupewa kukula kwa matenda a Alzheimer's ndi Parkinson, omwe, malinga ndi malingaliro amodzi, amayamba chifukwa cha poizoni. Mutha kusintha ma blueberries ndi cranberries, sitiroberi, raspberries ndi zipatso zina.

masamba obiriwira. Choyamba, izi ndi mitundu yonse ya kabichi ndi sipinachi. Kuphatikizika kwawo kwagona mu kuchuluka kwa mavitamini B6, B12 ndi kupatsidwa folic acid. Kusowa kwawo m'thupi ndiko kumayambitsa kuiwala komanso ngakhale kukula kwa matenda a Alzheimer's. Kuonjezera apo, ali ndi chitsulo, chomwe chimachepetsa chiopsezo cha zovuta zosiyanasiyana zamaganizo.

Zipatso. Mpunga wa Brown ndi oatmeal ndizabwino kwambiri. Mwa zina, zimathandiza kuti magazi aziyenda bwino. Ndipo izi, nazonso, zimakhala ndi zotsatira zabwino pakugwira ntchito kwa ubongo. Kuphatikiza apo, awa ndi ma carbohydrate ovuta omwe amapatsa thupi mphamvu ndikuthandizira kukonza malingaliro ndikufulumizitsa njira yomvetsetsa zatsopano.

Walnuts. Gwero la omega-3 fatty acids. Kafukufuku wambiri wasonyeza kuti amakulitsa luso lokumbukira, kusinkhasinkha komanso kuzindikira. Poterepa, ndikokwanira kudya mtedza wokha patsiku. Amakhalanso ndi vitamini E, omwe amalepheretsa kukula kwa matenda okhudza ubongo okalamba.

Peyala. Lili ndi mafuta a monounsaturated omwe amapangitsa kuti magazi aziyenda bwino komanso kupewa chiopsezo cha matenda oopsa.

Mazira. Ndi gwero la mapuloteni ndi vitamini B4. Vitamini uyu amatenga gawo lofunikira pakukhazikitsa machitidwe am'maganizo ndi kugona. Kuphatikiza apo, imathandizira kukumbukira ndikukhazikika.

Tiyi wobiriwira. Chakumwa ichi chili ndi zinthu zambiri zothandiza, kuphatikizapo kukonza kukumbukira.

Amondi. Monga nsomba zamafuta, ili ndi omega-3 fatty acids, omwe amakhudza zochitika zamaubongo. Mulinso ma antioxidants komanso mavitamini E. M'malo ovuta, amateteza ma cell ku zotsatira zoyipa za poizoni ndikuwonjezera kuyenda kwa magazi, potero amalola kuti munthu akhalebe wolimbikira, womvetsera komanso wokulirapo kwa nthawi yayitali.

Mbeu za mpendadzuwa. Gwero la vitamini E komanso antioxidant yomwe imalepheretsa kukumbukira kukumbukira.

Nyemba. Zimasintha magwiridwe antchito aubongo.

Maapulo. Amakhala ndi quercetin, antioxidant yomwe imalepheretsa kukula kwa matenda a Alzheimer's. Maapulo amathandizanso kuti ubongo ugwire ntchito komanso kukumbukira komanso kupewa chiopsezo cha khansa.

Mphesa. Mphesa zonse zili ndi quercetin ndi anthocyanin, zinthu zomwe zimathandizira kukumbukira.

Karoti. Gwero la mavitamini B, C ndi beta-carotene. Kudya kaloti nthawi zonse kumachepetsa ukalamba, zomwe, mwa zina, zimawonetsedwa ndi kuwonongeka kwa kukumbukira ndi kutha kwa ntchito za ubongo.

Mbewu za dzungu. Ali ndi mavitamini A, E, zinc, ndi omega-3 ndi omega-6 fatty acids. Kudya mbewuzi pafupipafupi kungathandize kuthetsa vuto la kugona, komanso kukulitsa chidwi ndi ntchito zaubongo.

Chokoleti chakuda chapamwamba kwambiri. Ndi gwero la caffeine ndi antioxidants. Zinthu izi zimapangitsa kuti magazi aziyenda bwino, chifukwa ubongo umalandira mpweya wochuluka komanso zakudya zambiri. Zotsatira zake, kuthekera kolingalira ndi kulingalira, komanso kuloweza zinthu zatsopano, kumakulirakulira.

Sage. Gwero la ma antioxidants ndi michere, yomwe imapezekanso mu mankhwala a matenda a Alzheimer's. Malinga ndi kafukufuku wofalitsidwa mu magazini ya Pharmacology, Biochemistry and Behaeve mu 2003, "Sage amathandizira kukonza kukumbukira kwakanthawi kochepa ndikufulumizitsa njira yokumbukira zatsopano. Kuphatikiza apo, imathandizira kusinkhasinkha komanso kufulumizitsa njira yakumvetsetsa zomwe mwawerenga kapena kumva. "

Kafeini. Ndi antioxidant yomwe, pang'ono pang'ono, imatha kuchepetsa kutopa, kukonza magwiridwe antchito ndi kuyang'ana.

Beti. Ili ndi zotsatira zabwino pa kayendedwe ka magazi. Izi bwino kukumbukira ndi maganizo. Pa nthawi yomweyi, munthu amakhala ndi maganizo omveka bwino komanso akuthwa.

Curry. Chonunkhira chomwe chimakhala ndi curcumin, chomwe chimathandiza kukonza kukumbukira, chimalimbikitsa neurogeneis, yomwe imapangidwadi yopanga maselo atsopano, ndikuchepetsa chiopsezo chotenga ubongo ndi matenda a Alzheimer's.

Kodi mungatani kuti musinthe magwiridwe antchito aubongo mukapanikizika kwambiri?

1. 1 Samalani ndi kugona mokwanira komanso koyenera.
2. 2 Musaiwale za kupumula. Zochita zina zamaganizidwe ndi zolimbitsa thupi.
3. 3 Muzichita masewera olimbitsa thupi nthawi zonse.
4. 4 Nthawi zambiri sinthani malembedwe amalingaliro, sinthanitsani masamu ndi mawu achinsinsi.
5. 5 Mverani nyimbo. Kafukufuku wina akuwonetsa kuti kumvera nyimbo mukamagwira ntchito zamaganizidwe kumatha kukuthandizani kupumula ndikubwezeretsanso mphamvu.
6. 6 Pewani kudya zakudya zamafuta, zakudya zokhala ndi wowuma kwambiri, komanso zakudya zokoma komanso zowuma. Imafooketsa thupi, motero imasokoneza ubongo.