Chakudya choganiza

Momwe ubongo wathu umagwirira ntchito zimadalira momwe timadyera, mankhwala omwe timamwa, moyo womwe timakhala nawo. Mapulasitiki a ubongo, kuthekera kwake kudzimanganso, kumakhudzidwa kwambiri ndi zochitika zakunja, akufotokoza Jean-Marie Bourre. Ndipo imodzi mwa “mikhalidwe” imeneyi ndi chakudya chathu. Zoonadi, palibe chakudya chochuluka chimene chingapange munthu wamba kukhala katswiri kapena wolandira mphoto ya Nobel. Koma kudya koyenera kudzakuthandizani kugwiritsa ntchito luntha lanu mogwira mtima, kuthana ndi kusakhalapo, kuiwala komanso kugwira ntchito mopitirira muyeso, zomwe zimasokoneza kwambiri miyoyo yathu.

Agologolo. Kuti ubongo ugwire ntchito mokwanira

Pakugaya chakudya, mapuloteni amagawika m'ma amino acid, ena omwe amagwira ntchito popanga ma neurotransmitters (mothandizidwa ndi zinthu za biochemical izi, chidziwitso chimaperekedwa kuchokera ku ziwalo zomveka kupita ku ubongo wamunthu). Gulu la asayansi a ku Britain, poyesa atsikana odyetsera zamasamba, adapeza kuti nzeru zawo za quotient (IQ) ndizochepa pang'ono kuposa za anzawo omwe amadya nyama choncho savutika ndi kusowa kwa mapuloteni. Chakudya cham'mawa chopepuka koma chokhala ndi mapuloteni (dzira, yoghurt, tchizi chanyumba) chimathandiza kupewa kugwa kwamadzulo komanso kuthana ndi nkhawa, akufotokoza Jean-Marie Bourre.

Mafuta. Zomangamanga

Ubongo wathu umakhala pafupifupi 60% yamafuta, pafupifupi gawo limodzi mwa magawo atatu a omwe "amaperekedwa" ndi chakudya. Omega-3 fatty acids ndi gawo la nembanemba ya ma cell aubongo ndipo amakhudza liwiro la kusamutsa chidziwitso kuchokera ku neuron kupita ku neuron. Kafukufuku wopangidwa ku Netherlands ndi National Institute for Health and Environment (RIVM, Bilthoven) anasonyeza kuti anthu omwe amadya nsomba zamafuta ambiri kuchokera kunyanja zoziziritsa kukhosi (omwe ali ndi omega-3 fatty acids) amakhalabe omveka bwino nthawi yayitali.

Jean-Marie Bourre akupereka lingaliro losavuta: supuni ya mafuta a rapeseed (kamodzi patsiku), nsomba yamafuta (kawiri pa sabata) ndi mafuta ochepa anyama (mafuta anyama, batala, tchizi), komanso masamba a hydrogenated. (margarine, confectionery yopangidwa ndi fakitale), yomwe ingalepheretse kukula bwino ndi kugwira ntchito kwa maselo aubongo.

Zakudya zopatsa mphamvu. Gwero la mphamvu

Ngakhale kuti mwa anthu kulemera kwa ubongo poyerekezera ndi thupi ndi 2% yokha, chiwalochi chimakhala ndi mphamvu yoposa 20% ya mphamvu zomwe thupi limagwiritsa ntchito. Ubongo umalandira shuga wofunikira kuti ugwire ntchito kudzera m'mitsempha yamagazi. Ubongo umalipira kusowa kwa shuga mwa kungochepetsa ntchito yake.

Zakudya zomwe zimatchedwa "zapang'onopang'ono" zamafuta (mkate wa tirigu, nyemba, pasitala wa durum wheat) zimathandiza kusunga chidwi ndi kuika maganizo ake bwino. Ngati zakudya zomwe zili ndi ma carbohydrate "ochepa" sizikuphatikizidwa pa kadzutsa ka ana asukulu, izi zidzasokoneza zotsatira za maphunziro awo. Mosiyana ndi zimenezi, kuchuluka kwa "zakudya zofulumira" zamafuta (ma cookie, zakumwa zotsekemera, chokoleti, ndi zina zotero) zimasokoneza ntchito zanzeru. Kukonzekera ntchito ya tsiku kumayamba usiku. Chifukwa chake, pa chakudya chamadzulo, zakudya "zapang'onopang'ono" ndizofunikiranso. Jean-Marie Bourre anafotokoza kuti pogona usiku, ubongo umapitirizabe kufuna kupatsidwanso mphamvu. Ngati mumadya chakudya chamadzulo msanga, idyani ma prunes angapo musanagone.

Mavitamini. Yambitsani ubongo

Mavitamini, popanda omwe alibe thanzi lakuthupi kapena lamalingaliro, ndiwofunikiranso ku ubongo. Mavitamini a B amafunikira kuti kaphatikizidwe ndi magwiridwe antchito a neurotransmitters, makamaka serotonin, kusowa kwake komwe kumayambitsa kukhumudwa. Mavitamini a B₆ (yeast, cod chiwindi), folic acid (chiwindi cha mbalame, yolk ya dzira, nyemba zoyera) ndi B₁₂ (chiwindi, herring, oyster) zimalimbikitsa kukumbukira. Vitamini B₁ (nkhumba, mphodza, njere) zimathandiza kuti ubongo ukhale ndi mphamvu pochita nawo kuwonongeka kwa glucose. Vitamini C imalimbikitsa ubongo. Pogwira ntchito ndi achinyamata azaka za 13-14, ofufuza a ku Dutch National Institute for Health and the Environment anapeza kuti kuchuluka kwa vitamini C m'thupi kunapangitsa kuti mayeso a IQ apite patsogolo. Kutsiliza: m`mawa musaiwale kumwa kapu ya mwatsopano cholizira lalanje madzi.

Mchere. Toni ndi chitetezo

Mwa mchere wonse, chitsulo ndi chofunikira kwambiri pakugwira ntchito kwa ubongo. Ndi gawo la hemoglobin, chifukwa chake kusowa kwake kumayambitsa kuchepa kwa magazi m'thupi (kuchepa kwa magazi), komwe timamva kusweka, kufooka, ndi kugona. Pudding wakuda ndiye woyamba pankhani ya chitsulo. Zambiri mwa izo mu ng'ombe, chiwindi, mphodza. Copper ndi mchere wina wofunikira kwambiri. Imakhudzidwa ndi kutulutsa mphamvu kuchokera ku glucose, yomwe ndiyofunikira kuti ubongo uzigwira ntchito bwino. Magwero amkuwa ndi chiwindi cha nyama yamwana wang'ombe, nyamayi ndi oyster.

Kuyamba kudya moyenera, simuyenera kudalira pa nthawi yomweyo. Pasitala kapena mkate zithandizira kuthana ndi kutopa komanso kusaganiza bwino posachedwa, pafupifupi ola limodzi. Koma mafuta a rapeseed, pudding wakuda kapena nsomba ziyenera kudyedwa nthawi zonse kuti zotsatira zake zitheke. Zogulitsa si mankhwala. Chifukwa chake, ndikofunikira kwambiri kubwezeretsanso zakudya zopatsa thanzi, kusintha moyo wanu. Malinga ndi a Jean-Marie Bourra, palibe chakudya chozizwitsa chotere chokonzekera mayeso olowera kapena gawo mu sabata limodzi lokha. Ubongo wathu suli njira yokhayokha. Ndipo sipadzakhala dongosolo m’mutu kufikira utakhala m’thupi lonse.