Kodi chakudya chomwe timadya chimakhudza kugwira ntchito kwa ubongo? Inde, ndipo chikoka ichi ndi champhamvu komanso chosinthika. Takhala tikudziwa kuti chakudya chimakhudza kugwira ntchito kwa ziwalo za m'mimba, koma posachedwapa asayansi akupitiriza kunena kuti chakudya makamaka chimatsimikizira kugwira ntchito kwa ubongo, makamaka imvi ya ubongo.
Matupi athu sakonda kupsinjika kwamtundu uliwonse, kaya akuwukiridwa ndi wachigawenga mumsewu wamdima kapena kupsinjika kwa ntchito yayikulu pantchito. Kupsinjika maganizo kumayambitsa kutulutsidwa kwa ma cytokines oletsa kutupa. Mankhwalawa amachititsa kuti chitetezo cha mthupi chiteteze kupsinjika maganizo kupyolera mu kutupa, ngati kuti kupsinjika maganizo ndi matenda. Ngakhale kutupa kumatiteteza pamene tidzicheka tokha, mwachitsanzo, kutupa kosatha ndi nkhani ina. Zimayambitsa matenda a autoimmune monga multiple sclerosis, neurosis, kuthamanga kwa magazi, etc.
Koma kodi zonsezi zikukhudzana bwanji ndi zinthu? Chowonadi ndi chakuti matumbo amathandizira chitetezo cha mthupi kuti chikhalebe chokwanira cha machitidwe ndikusunga njira zotupa. Kuphatikiza apo, mahomoni am'matumbo omwe amalowa muubongo amakhudza luso la kulingalira.
Zakudya zamasamba zokhala ndi ma antioxidants, mafuta athanzi, mavitamini ndi mchere zimapereka mphamvu ndikuteteza ubongo ku matenda.
1. Peyala
Ichi ndi chimodzi mwa zipatso zopatsa thanzi. Lili ndi mafuta "abwino" okha, chifukwa chake shuga wamagazi amakhalabe wabwinobwino komanso khungu limawala.
Peyala, wolemera mu vitamini K ndi kupatsidwa folic acid, kupewa mapangidwe zolengeza mu ubongo, amatiteteza ku sitiroko, ndi bwino kuganiza, kukumbukira ndi kuika maganizo. Lili ndi mavitamini ambiri a B ndi C, omwe sasungidwa m'thupi ndipo amayenera kudyedwa tsiku lililonse. Peyala ili ndi kuchuluka kwa mapuloteni komanso kuchuluka kwa shuga.
2. Beets
Zodabwitsa ndizakuti, anthu ambiri sakonda beets. Izi ndi zomvetsa chisoni, chifukwa masamba a mizu iyi ndi nkhokwe yeniyeni ya zakudya.
Beetroot imachepetsa kutupa, imakhala ndi ma antioxidants omwe amateteza thupi ku khansa, komanso amatsuka magazi a poizoni. Ma nitrate achilengedwe omwe amapezeka mu beets amathandizira kuthamanga kwa magazi kupita ku ubongo ndikuwongolera luso lamalingaliro. Beets akhoza kuphikidwa kapena kuwonjezeredwa ku saladi.
3. Blueberries
Ndi chimodzi mwazakudya zolemera kwambiri za antioxidant zomwe zimadziwika kwa anthu. Chipatsochi chimakhala ndi mavitamini C ndi K komanso fiber. Ma Blueberries ali olemera mu gallic acid, chifukwa chake amateteza bwino ubongo ku nkhawa ndi kuwonongeka.
4. Burokoli
Broccoli (katsitsumzukwa) ndi wachibale wapamtima wa kolifulawa. Lili ndi kuchuluka kwa vitamini K ndi choline (vitamini B4). Imathandiza kukumbukira.
Kuphatikiza apo, ili ndi vitamini C - chikho chimodzi cha broccoli chimapereka 150% yamtengo wapatali wa tsiku ndi tsiku wa vitaminiyi. Broccoli imakhala ndi fiber yambiri, zomwe zikutanthauza kuti imakupangitsani kuti mukhale okhuta mosavuta.
5. Selari
Selari imakhala ndi zopatsa mphamvu zochepa (16 yokha pa kapu), yomwe ndi mwayi wake, koma wolemera mu antioxidants ndi ma polysaccharides, omwe amalimbana ndi kuyambika kwa kutupa ndikuchepetsa zizindikiro za kutupa, monga kupweteka kwa mafupa ndi mucous colitis.
6. Kokonati mafuta
Mafuta a kokonati ali ndi anti-inflammatory effect, amathandizira kukumbukira kukumbukira zaka zokhudzana ndi zaka komanso kuwononga mabakiteriya owopsa m'matumbo.
7. Chokoleti chakuda
Sikuti mitundu yonse ya chokoleti imapangidwa mofanana, koma chokoleti chakuda ndi chathanzi. Chokoleti chakuda chimakhala ndi flavanols, chomwe chili ndi anti-inflammatory and antioxidant properties. Ma Flavonols amachepetsa kuthamanga kwa magazi ndikupangitsa kuti magazi aziyenda ku ubongo ndi mtima.
Ndikoyenera kukumbukira kuti mitundu yambiri ya chokoleti yogulidwa m'sitolo ndi zinthu zopangidwa. Izi zikuphatikizapo mkaka ndi chokoleti choyera.
Chothandiza pang'ono chopangidwa ndi chokoleti chakuda, chokhala ndi cocoa osachepera 70%.
8. Mafuta owonjezera a maolivi
Mafuta owonjezera a azitona (owonjezera namwali, okhala ndi acidity osapitirira 0%) ndi "chakudya chaubongo" chenicheni. Lili ndi ma antioxidants amphamvu omwe amadziwika kuti polyphenols. Amathandizira kukumbukira komanso kuthana ndi ukalamba. Mafuta a azitona amachepetsa mapuloteni owopsa - ma ligand osungunuka, opangidwa ndi amyloid. Awa ndi mapuloteni oopsa omwe amawononga ubongo ndikuyambitsa matenda a Alzheimer's.
Tiyenera kukumbukira kuti mafuta owonjezera a azitona sali oyenerera kuphika, chifukwa pa kutentha kwakukulu amawononga hydrogenate ndipo mawonekedwe ake amawonongeka. Mafuta a azitona ayenera kumwedwa mozizira kapena kutentha.
9.Rosemary
Rosemary ili ndi carnosic acid, yomwe imateteza ubongo ku neurodegeneration. Asidi amachepetsa ma radicals aulere omwe amathandizira kuti izi zitheke, komanso zimathandiza thupi kukana kukula kwa matenda a Alzheimer's, sitiroko komanso kukalamba kwachilengedwe kwa ubongo. Carnosic acid imateteza maso bwino.
10. Mphepo yamkuntho
Turmeric ndi muzu womwe umadziwika kuyambira kalekale chifukwa cha machiritso ake. Lili ndi curcumin, imodzi mwazinthu zamphamvu kwambiri zotsutsana ndi kutupa.
Turmeric imateteza thanzi la chitetezo chamthupi, imathandizira kumveketsa bwino m'maganizo ndikukonza zidziwitso zambiri.
11. Walnut
A ochepa walnuts tsiku ndi okwanira kusintha maganizo. Iwo ali ndi antioxidants, mavitamini ndi mchere. Vitamini E, yomwe mtedzawu uli wochuluka, umalimbana ndi matenda a Alzheimer's.