Chakudya chothandiza kukumbukira

Mwamtheradi aliyense amadziwa kuti kukumbukira kwaumunthu, ngakhale kukhale kosangalatsa bwanji, kumawonongeka pakapita nthawi. Ndipo mwamtheradi aliyense amadziwa kuti izi zikuchitika pazifukwa zosiyanasiyana, nthawi zambiri zokhudza thupi. Komabe, sikuti aliyense ndi wokonzeka kupirira izi. Nkhaniyi ndiyowonetseratu mwachangu kwambiri, kuchokera pakuwunika kwa akatswiri azakudya ndi akatswiri azolimbitsa thupi padziko lapansi, njira zokulitsira kukumbukira.

Kodi kukumbukira

Kupatula matchulidwe ovuta ndikuyankhula chilankhulo chosavuta kumva, kukumbukira ndikuthekera kwapadera kwa munthu komwe kumamulola kuloweza, kusunga ndi kubereka izi kapena izi munthawi yoyenera. Asayansi ambiri akhalapo ndipo akuphunzira zonsezi.

Komanso, ena a iwo adayesayesa kuyeza kukula kwa kukumbukira kwa munthu, mwachitsanzo, Robert Berge waku University of Syracuse (USA). Adasanthula njira zosungira ndi kufalitsa zambiri zamtunduwu kwa nthawi yayitali ndipo mu 1996 adamaliza pakhoza kukhala paliponse kuchokera ku 1 mpaka 10 terabytes ya deta muubongo… Kuwerengera kumeneku kutengera kudziwa kwa kuchuluka kwa ma neuron ndikulingalira kuti aliyense wa iwo ali ndi chidziwitso chimodzi.

Komabe, ndizovuta kuwona izi kuti ndizodalirika pakadali pano, chifukwa chiwalo ichi sichinaphunzire mokwanira. Ndipo zotsatira zomwe zapezeka ndizongopeka kuposa kungonena chabe. Komabe, mawuwa adayambitsa zokambirana zazikuluzikulu pankhaniyi, asayansi komanso maukonde.

Zotsatira zake, anthu amangoganiza za kuthekera kwawo kokha, komanso za njira zowongolera.

Zakudya zopatsa thanzi komanso kukumbukira

Kodi mwayamba kuzindikira kuti kukumbukira kwanu kukucheperachepera? Katswiri wazakudya wotchuka Gu Chui Hong wochokera ku Malaysia akuti pankhaniyi, makamaka ndikofunika kusintha zakudya zanu… Kupatula apo, chifukwa cha izi ndikutheka kusowa kwa michere yofunikira muubongo, yomwe imathandizira magazi.

Ananenanso kuti panali cholembedwa mu Neurology chofotokoza zabwino za zakudya za Mediterranean ndi DASH (kupewa matenda oopsa) pokumbukira. Malinga ndi iwo, muyenera kudya nsomba zochuluka, zipatso, ndiwo zamasamba ndi mtedza momwe mungathere, kuyesera kudzaza thupi ndi fiber.

«Idyani zipatso ndi ndiwo zamasamba 7-9 tsiku lililonse. Musagwiritse ntchito mopitirira muyeso zakudya zamchere ndikuchotsani mafuta owopsa, m'malo mwake ndi ena othandiza. Muthanso kuwonjezera phala, mtedza wambiri ndi mbewu, zomwe zili ndi mafuta osakwanira“Gu akuti.

Komanso, musaiwale za antioxidants. Ndipo mabulosi abulu ndiwo gwero lawo labwino kwambiri. Malinga ndi katswiri wazakudya, asayansi akhala akutsimikizira kale kuti chikho chimodzi cha ma blueberries patsiku sichingangolepheretsa kukumbukira kukumbukira, komanso kusintha magwiridwe antchito aubongo. Ndipo chifukwa pali zotsutsana mmenemo. Kuphatikiza pa mabulosi abulu, zipatso zilizonse ndizoyenera, komanso masamba ndi zipatso za buluu, burgundy, pinki, buluu wakuda ndi wakuda - mabulosi akuda, kabichi wofiira, cranberries, currants wakuda, ndi zina zambiri.

Komanso, muyenera kuwonjezera masamba obiriwira pazakudya zanu - sipinachi, letesi, mitundu yonse ya kabichi. Amakhala ndi folic acid, kusowa kwawo komwe kumatha kuyambitsa vuto lokumbukira. Izi zidachitika maphunziro a sayansi atachitika pomwe anthu 518 azaka zapakati pa 65 ndi kupitilira nawo adatenga nawo gawo.

Muyeneranso kusamalira chakudya chokwanira cha omega-3 fatty acids, chifukwa awa ndi ma antioxidants abwino kwambiri. Ambiri mwa iwo ndi nsomba ndi mbewu.

Mukukumbukira bwanji mfundo zonsezi?

Malinga ndi katswiri wazakudya, ndikokwanira kungoyika mbale yokhala ndi zakudya "zokongola" patsogolo panu. Chifukwa chake, mutha kupititsa patsogolo zakudya zanu ndi zinthu zonse zofunika, kukonza magazi, kukumbukira komanso zochitika muubongo.

Zakudya 12 zapamwamba kwambiri zokulitsira kukumbukira

Mabulosi abuluu. Antioxidant wamphamvu. Chikho chimodzi cha mabulosi abulu patsiku ndikwanira.

Walnuts. Kuti mumve zabwino, muyenera kudya magalamu 20. mtedza tsiku.

Maapulo. Amakhala ndi mavitamini ambiri omwe amakhudza momwe ubongo umagwirira ntchito. Muyenera kudya apulo 1 tsiku lililonse.

Tuna. Lili ndi omega-3 fatty acids ndi iron. Kuphatikiza pa tuna, mackerel, saumoni, nsomba za m'nyanja zam'madzi ndi nsomba ndizonso zabwino.

Zipatso. Mulibe ma antioxidants okha, komanso chitsulo, chomwe ndichofunikira pakugwira bwino ntchito kwa ubongo.

Nkhuku ndi chiwindi cha ng'ombe. Awa ndiwo magwero akulu achitsulo.

Rosemary. Ndikofunikira kuti chikumbukiro chabwino chikhale. Ikhoza kuwonjezeredwa pazakudya zingapo kapena tiyi.

Tiyi wa tchire. Zimathandizira kukumbukira ndi kusinkhasinkha.

Nyemba. Lili ndi mavitamini B. Zili ndi zotsatira zabwino pakugwira ntchito kwaubongo ndikuthandizira kuthana ndi kukhumudwa, komwe nthawi zambiri kumakhala chimodzi mwazomwe zimayambitsa kufooketsa kukumbukira.

Mazira makamaka mazira yolk. Kuphatikiza pa mapuloteni ndi mavitamini, mulinso chinthu china chapadera chotchedwa choline, chomwe chimathandizanso kukumbukira.

Mkaka ndi mkaka. Magwero a choline ndi vitamini B12, kusowa kwake komwe kumakhudza kwambiri magwiridwe antchito a ubongo ndi kukumbukira.

Khofi. Zotsatira zafukufuku zasonyeza kuti chakumwachi chimathandiza kusamalitsa komanso chimadzaza thupi ndi ma antioxidants. Chachikulu ndikuti musamazunze ndikumwa makapu 1-2 patsiku.