Zamkatimu
Izi ndi zomwe muyenera kudya mukasochera ndikubalalika mosavuta
Food
Zakudya za "MIND" ndizophatikizika pakati pa zakudya za ku Mediterranean ndi zakumwa za DASH zomwe zimasokoneza ubongo ndikuchepetsa chiopsezo cha matenda amisala
Al ubongo Zomwe zimachitika ndi ziwalo zonse za thupi, zimafunika kudyetsa. Koma chowonadi ndichakuti sizinthu zonse zimapita pakapereka "mafuta" omwe malingaliro amafunikira kuti azigwira ntchito moyenera. M'malo mwake, zakudya ndi dongosolo nthati ali ndi ubale wapamtima. Umboni wa izi ndikuti onse Serotonin ndi melatonin Amatha kuwongoleredwa kudzera pachakudya, monga anafotokozera Iñaki Elío, director director of the Nutrition Degree ku European University of the Atlantic.
Zakudya zabwino kwa ubongo
- Phosphorus
- Nsomba, mkaka ndi mtedza
- DHA (Omega 3)
- Nsomba, mtedza, mazira, maolivi ndi mbewu za fulakesi
- Ayodini
- Zakudya zam'nyanja, nsomba, udzu wamchere ndi mchere wa ayodini.
- vitamini B5
- Mkaka, ndiwo zamasamba, nyemba, mazira ndi nyama
- vitamini B9
- Masamba obiriwira, nyemba ndi mtedza
- mpira
- Mkaka, masamba obiriwira, nyemba ndi mtedza
- vitamini B1
- Mbewu zonse, nsomba, nyama ndi mkaka
- vitamini B6
- Nyemba, mtedza, nsomba, nyama ndi chimanga
- vitamini B8
- Nyama, chimanga ndi mazira
- Vitamini C:
- Zipatso za zipatso, tsabola wobiriwira, tomato, ndi broccoli
- Potaziyamu
- Zipatso ndi ndiwo zamasamba
- mankhwala enaake a
- Mtedza, nyemba ndi mbewu
- vitamini B2
- Mkaka, mazira, masamba obiriwira, ndi nyama zowonda
- vitamini B3
- Mkaka, nkhuku, nsomba, mtedza, ndi mazira
- vitamini B12
- Mazira, nyama, nsomba, mkaka
- Water
Chimodzi mwa michere yayikulu yaubongo ndi shuga zomwe, malinga ndi kunena kwa Pulofesa Elío, zimachokera ku chakudya chamafuta chomwe chimapanga chakudyacho. Koma izi sizikutanthauza kuti tiyenera kutupa kuti titenge maswiti kapena mitundu yonse yazinthu zokhala ndi shuga, chifukwa thupi limatha kupeza shuga kuchokera kumitundu ina yazakudya zopatsa thanzi. Choncho, katswiri amalangiza kupanga kusankha kolondola kwa Zakudya posankha zomwe ndizovuta, monga nyemba, mpunga wamphesa ndi pasitala, ndi buledi wamphumphu, zomwe zimachepetsa kumwa zakumwa zosavuta monga zomwe zili mu maswiti, shuga ndi uchi, mwachitsanzo, chifukwa «mphamvu yanu imatenga mofulumira kwambiri.
Ndikofunikanso kukumbukira, malinga ndi Pulofesa Elio, kagawidwe ka chakudya chama 3 kapena 4 maola aliwonse chifukwa zimaloleza, monga akutsimikizira, kusunga zomwe magulu a shuga. "Ngati ubongo umaloledwa kuthera nthawi yochulukirapo, uyenera kugwiritsa ntchito michere ina, matupi a ketone, omwe siothandiza pakuthandizira magwiridwe antchito aubongo," akutero.
Kodi zomwe timadya zitha kusintha kukumbukira?
Spanish Society of Endocrinology and Nutrition (SEEN) ikuwonetsa kuti ubale wolunjika pakati pa kunenepa kwambiri ndi zovuta zazidziwitso (kutaya kukumbukira, kuchepa kwa chidwi, kuchepa kuchitapo kanthu ndikuchepetsa kuyankha komanso kulumikizana kwa data).
Chifukwa chake, kuti ndikumbukire bwino, Pulofesa Iñaki Elío akukumbutsa kuti mafuta owonjezera amthupi ayenera kupewedwa ndikupanga zakudya zoyenera zomwe zili ndi chakudya chambiri, ma antioxidants (zipatso zofiira, makamaka blueberries), monounsaturated (mafuta a maolivi) ndi mafuta a polyunsaturated, masamba, zipatso, mkaka, mtedza, nsomba zamafuta ndi nyama zowonda.
Ndi zakudya ziti zomwe zimasamalira ubongo kwambiri?
La Zakudya zamaganizidwe (mawu achidule a Mediterranean-DASH Intervention for Neurodegenerative Kuchedwa) apangidwa ndi asayansi ku Rush University Medical Center ku Chicago (United States) ndi Harvard TH Chan School of Public Health. Ndikosakanikirana pakati pamalingaliro a zakudya Mediterranean ndi DASH zakudya (Njira Zakudya Zothana ndi Matenda Oopsa). M'maphunziro omwe adachitika pakadali pano, awonetsedwa kuti amachepetsa chiopsezo chokhala ndi matenda amisala ndi 54%.
"Phindu lake limachokera pakupereka kwa michere yofunikira kuti ubongo ugwire bwino ntchito", akutero Pulofesa Elío.
Zakudya zamaganizidwe
- Zomera zobiriwira zobiriwira (monga sipinachi ndi masamba a saladi), zosachepera zisanu ndi chimodzi pamlungu.
- Masamba otsalawo, kamodzi patsiku.
- Mtedza, magawo asanu (pafupifupi magalamu 35 aliyense amatumikira) sabata
- Zipatso, magawo awiri kapena kupitilira apo pa sabata
- Nyemba, katatu patsiku
- Mbewu zonse, magawo atatu kapena kupitilira apo patsiku
- Nsomba, kamodzi pa sabata
- Nkhuku, kawiri pa sabata
- Mafuta a azitona, ngati mafuta amutu
Zakudya zomwe muyenera kupewa m'malingaliro anu
- Nyama yofiira, magawo ochepera anayi pamlungu
- Batala ndi majarini, zosakwana supuni tsiku lililonse
- Tchizi, osachepera kamodzi pamlungu
- Pasitala ndi maswiti, magawo ochepera asanu pasabata
- Zakudya zokazinga kapena zakudya zofulumira, zosakwana kamodzi pamlungu
Kuphatikiza pakutsatira malingaliro a zakudya za MIND, malingaliro ena omwe Pulofesa Elio akulangiza kutsatira posamalira zochitika zamaubongo ndi awa: kupewa kunenepa kwambiri / kunenepa kwambiri, kupewa zakumwa zoledzeretsa ndi poizoni wina, kumwa madzi okwanira 1,5 mpaka 2 malita tsiku lililonse, idyani mopepuka komanso mumadya pafupipafupi komanso mpweya wabwino umagwira ntchito zolimbitsa thupi.