Kafukufuku akuwonetsa kuti kutenga ma multivitamin nthawi ndi nthawi kumathandizira kukumbukira komanso kugwira ntchito kwaubongo.
Pali zakudya zambiri, zowonjezera, ndi mankhwala omwe amagulitsidwa ngati "zolimbikitsa ubongo." Zili ndi mazana a zakudya zamtundu uliwonse - mavitamini, mchere, zitsamba, amino acid ndi phytonutrients.
Pali masauzande a zosakaniza zosakaniza. Kafukufuku wasonyeza kuti kutenga zowonjezera zowonjezera zingakhale ndi zotsatira zabwino pa thanzi laubongo ndi ntchito, ngakhale kuti sizingatheke kuti mankhwala amodzi kapena ena angasinthe mwamatsenga zotsatira za moyo wosayenera.
Kuphatikiza apo, kusankha koyenera sikophweka. Kusankha zakudya kumadalira zotsatira zomwe mukuyang'ana. Kodi mukufuna kusintha kukumbukira kapena kuonjezera ndende?
Kodi vuto lanu lalikulu ndi lotopa kapena kuchepa kwamalingaliro chifukwa cha ukalamba? Kodi mukuvutika ndi nkhawa, nkhawa kapena nkhawa?
Pano pali mndandanda wa zolimbikitsa ubongo zomwe zatsimikiziridwa mwasayansi kuti ndizotetezeka, zogwira mtima komanso zimakwaniritsa zosowa zosiyanasiyana.
1. DHA (docosahexaenoic acid)
Awa ndi omega-3, ofunikira kwambiri pamafuta acids; ndi imodzi mwazomangamanga zazikulu za cerebral cortex - gawo la ubongo lomwe limayang'anira kukumbukira, kulankhula, kulenga, malingaliro ndi chidwi. Ndiwofunikira kwambiri kuti ubongo uzigwira ntchito bwino.
Kuperewera kwa DHA m'thupi kumalumikizidwa ndi kukhumudwa, kukwiya, kusokonezeka kwaubongo, komanso kuchepa kwakukulu kwa ubongo.
Kulephera kukumbukira, kuvutika maganizo, kusinthasintha kwa maganizo, kusokonezeka maganizo, matenda a Alzheimer's and attention deficit disorder - muzochitika zonsezi, mkhalidwe wa odwala wapezeka kuti ukuyenda bwino ndi kuwonjezera kwa asidiyu ku zakudya.
Akuluakulu omwe amamwa kwambiri DHA sakhala ndi mwayi wokhala ndi dementia (senile dementia) ndi matenda a Alzheimer's.
Asayansi akuyerekeza kuti 70% ya anthu padziko lapansi alibe omega-3s, kotero pafupifupi aliyense akhoza kupindula powonjezera DHA.
2. Curcumin
Curcumin ndiye chinthu champhamvu kwambiri komanso chogwira ntchito muzokometsera zaku India zotchedwa turmeric.
Ndiwo omwe amachititsa mtundu wa golide wa turmeric ndipo ali ndi anti-yotupa, antioxidant, antiviral, antibacterial, antifungal, ndi anti-cancer zotsatira.
Curcumin imateteza ubongo wathu m'njira zambiri.
Mphamvu zake za antioxidant zimathandizira kuchepetsa kutupa kwaubongo ndikuphwanya zolembera muubongo zomwe zimagwirizanitsidwa ndi matenda a Alzheimer's.
Curcumin imawonjezera milingo ya dopamine ndi serotonin, "mankhwala opangira chisangalalo."
M'malo mwake, curcumin ndiyothandiza kwambiri pakukhumudwa ngati Prozac yodziwika bwino ya antidepressant.
Curcumin yapezeka kuti imathandiza pakuiwala kukumbukira komanso kusokoneza bongo.
Curcumin pano akuphunziridwa ngati mankhwala a matenda a Parkinson.
Chimodzi mwazovuta za curcumin ndikuti sichimakhudzidwa kwambiri - mpaka 85% ya curcumin nthawi zambiri imadutsa m'matumbo osagwiritsidwa ntchito!
Komabe, kuwonjezera kwa piperine, chinthu chopezeka mu tsabola wakuda, kumawonjezera kuyamwa kwa curcumin ndi 2000%.
3. Periwinkle yaying'ono
Vinpocetine ndi mtundu wopangidwa wa vincamine. Mwachilengedwe, mankhwalawa amapezeka mu periwinkle (periwinkle yaying'ono).
Ku Ulaya ndi ku Japan, vinpocetine imapezeka kokha ndi mankhwala, koma m'mayiko ena mankhwalawa amapezeka muzowonjezera zambiri zomwe zimapezeka.
Madokotala ku Ulaya amakhulupirira kuti ndi othandiza kwambiri kuposa ginkgo biloba, mankhwala omwe amadziwika kuti ndi amodzi mwa mankhwala abwino kwambiri a ubongo.
Vinpocetine imathandizira kukumbukira, nthawi yochita, komanso kukhala ndi malingaliro abwino. Imalowa mwachangu muubongo, imachulukitsa kuthamanga kwa magazi, imachepetsa kutupa kwaubongo, imateteza ku ma free radicals, ndikusunga ma neurotransmitters.
Zimateteza ubongo kuti usawonongeke, ndikupangitsa kuti ukhale chithandizo cha matenda a Alzheimer's.
Ndizomveka kusankha vinpocetine ngati vuto lanu lalikulu ndi kukumbukira kukumbukira kapena kuchepa kwa maganizo chifukwa cha zaka.
4. Vasora
Vasora ndi chikhalidwe cha Ayurvedic herbal tonic chomwe chakhala chikugwiritsidwa ntchito kwa zaka masauzande ambiri kuti apititse patsogolo kukumbukira, kuphunzira komanso kukhazikika.
Bacopa ndi adaptogen yabwino kwambiri, chomera chomwe chimachepetsa kupsinjika maganizo.
Zimagwira ntchito pang'onopang'ono polinganiza ma neurotransmitters dopamine ndi serotonin, ndikuchepetsa kuchuluka kwa cortisol ya nkhawa.
Amakhalanso ndi zotsatira zochepetsera ndipo amagwiritsidwa ntchito pochiza nkhawa, kuthandizira kuthetsa kupsinjika maganizo, ndi kukonza kugona.
Bacopa ndi chisankho chabwino kwambiri ngati muli ndi vuto la kukumbukira, kuphunzira komanso kukhazikika chifukwa cha kupsinjika.
5. Hyperzine
Chinese moss ndi mankhwala azitsamba achi China omwe amagwiritsidwa ntchito kuti azitha kukumbukira, kuwonjezera magazi kupita ku ubongo, komanso kuchepetsa kutupa.
Asayansi apeza chinthu chachikulu chomwe chimagwira mu moss waku China, hyperzine A.
Alkaloid iyi imagwira ntchito potsekereza puloteni yaubongo yomwe imaphwanya neurotransmitter acetylcholine.
Huperzine A amagulitsidwa ngati chowonjezera chazakudya makamaka kuti apititse patsogolo kukumbukira, kukhazikika, komanso luso la kuphunzira mwa achichepere ndi achikulire.
Zimateteza ubongo ku kuwonongeka kwa ma free radicals ndi poizoni wa chilengedwe.
Zimagwira ntchito mofanana ndi mankhwala otchuka a Aricept ndipo amagwiritsidwa ntchito kwambiri pochiza matenda a Alzheimer ku China.
6. Ginkgo biloba
Mankhwala a Ginkgo biloba akhala akugwira ntchito mpaka kalekale, m'mankhwala achi China komanso ku Europe.
Ginkgo imachulukitsa kuthamanga kwa magazi kupita ku ubongo, kulinganiza chemistry yaubongo, ndikuteteza ubongo ku kuwonongeka kwakukulu kwaufulu.
Chodabwitsa n'chakuti, maphunziro awiri akuluakulu apeza kuti ginkgo ilibe phindu lililonse loyezeka ngati cholimbikitsa maganizo, sichisintha kukumbukira kapena kugwira ntchito kwa ubongo mwa anthu athanzi. Koma izi sizimapangitsa ginkgo kukhala wopanda pake. Ginkgo yawonetsedwa kuti ndi yothandiza pochiza kupsinjika, nkhawa, komanso kukhumudwa. Ndiwowonjezera wopindulitsa pochiza schizophrenia. Pomaliza, kwa iwo omwe ali ndi matenda a dementia kapena matenda a Alzheimer's, ginkgo ali ndi lonjezo lalikulu lothandizira kukumbukira komanso moyo wabwino.
7. Acetyl-L-carnitine
Acetyl-L-carnitine (ALCAR) ndi amino acid yomwe imakhala ngati antioxidant yamphamvu yomwe imateteza ubongo ku kuwonongeka kwakukulu kwaufulu.
Pawiri iyi ndi yopindulitsa pakuwongolera kumveka bwino kwamaganizidwe, chidwi, kusinthasintha, kuthamanga, ndi kukumbukira, ndipo imakhala ndi zotsutsana ndi zotupa paukalamba waubongo.
ALCAR ndi antidepressant yachangu yomwe nthawi zambiri imapereka mpumulo mkati mwa sabata.
Zimawonjezera chidwi cha insulin m'maselo aubongo, ndikuwathandiza kugwiritsa ntchito shuga wamagazi, gwero lalikulu lamafuta muubongo.
Chigawochi chimathandiza kupewa kuwonongeka kwa ubongo chifukwa cha kumwa mowa mopitirira muyeso.
8. Phosphatidylserine
Phosphatidylserine (PS) ndi phospholipid yofunikira ku nembanemba iliyonse m'thupi, koma imapezeka makamaka muubongo.
FS imagwira ntchito ngati "mlonda" wa ubongo. Imawongolera zakudya zomwe zimalowa muubongo komanso zomwe zimatulutsidwa ngati zinyalala.
Pawiri izi n'zomveka kutenga kusintha kukumbukira, ndende ndi kuphunzira.
Kafukufuku wamkulu awonetsa kuti phosphatidylserine ikhoza kukhala chithandizo chothandizira matenda a Alzheimer's ndi mitundu ina ya dementia.
Imasinthasintha mulingo wa cortisol ya kupsinjika, kumachepetsa zovuta zamavuto.
Phosphatidylserine imateteza ku mphamvu zochepa, imatha kusintha maganizo, komanso ingathandizenso kuvutika maganizo, makamaka kwa okalamba.
FS imateteza ubongo ku zizindikiro za ukalamba ndipo imakondedwa pakati pa ophunzira kuti azitha kukumbukira bwino pokonzekera mayeso.
9. Alpha GPC
L-alpha-glycerylphosphorylcholine, yomwe nthawi zambiri imatchedwa alpha-GPC, ndi mtundu wa choline.
Choline ndiye kalambulabwalo wa acetylcholine, neurotransmitter iyi imayang'anira kuphunzira ndi kukumbukira.
Kuperewera kwa Acetylcholine kwalumikizidwa ndi chitukuko cha matenda a Alzheimer's.
Alpha GPC imagulitsidwa ngati chothandizira kukumbukira padziko lonse lapansi komanso ngati chithandizo cha matenda a Alzheimer's ku Europe.
Alpha GPC imasuntha choline ku ubongo mwachangu komanso moyenera, komwe imagwiritsidwa ntchito kupanga nembanemba zama cell athanzi, kulimbikitsa kukula kwa maselo atsopano a muubongo, ndikuwonjezera milingo ya neurotransmitters dopamine, serotonin, ndi gamma-aminobutyric acid, mankhwala aubongo omwe amalumikizidwa. ndi kumasuka.
Alpha GPC ndi chisankho chabwino chothandizira kukumbukira, luso loganiza, sitiroko, dementia ndi Alzheimer's.
10. Citicoline
Citicoline ndi gawo lachilengedwe lomwe limapezeka mu cell iliyonse m'thupi la munthu. Citicoline imawonjezera kuthamanga kwa magazi kupita ku ubongo, imathandizira kupanga nembanemba yamagulu athanzi, imawonjezera kusungunuka kwaubongo, ndipo imatha kusintha kwambiri kukumbukira, kuyika chidwi, komanso chidwi.
Madokotala ku Ulaya konse akhala akupereka citicoline kwa zaka zambiri zochizira matenda aakulu a minyewa monga kukumbukira ukalamba, sitiroko, kuvulala koopsa kwa ubongo, kusokonezeka maganizo, matenda a Parkinson ndi matenda a Alzheimer's.
Citicoline imachepetsa zotsatira zovulaza za ma free radicals zomwe zimayambitsa kuwonongeka ndi kutupa, zomwe zimayambitsa ukalamba wa ubongo.
Amakhulupirira kuti kusowa kwa mavitamini ndi chinthu chakale, koma sichoncho. Mpaka 40% ya aku America alibe vitamini B12, 90% mu vitamini D, ndi 75% mu mineral magnesium. Kuperewera kwa chinthu chimodzi kapena china kumatha kukhudza kwambiri ubongo. Harvard School of Public Health imalangiza akuluakulu onse kuti amwe multivitamin, kuti athetse mipata iliyonse yazakudya.