Unoda kuziva kuti chii chikafu chendangariro? Tevere tichakupa mamwe matipi achakubatsira iwe kuvandudza uropi hwako kuti usarasikirwe chero chinhu mundangariro dzako.
Zvokudya zvinobatsira kuvandudza chiyeuchidzo
Tiri kuzotaura newe 16 zvokudya kuti unofanira kuedza, kukubatsira kuvandudza memory uye iwe unogona kuwana yakanaka concentration.
Makotapeya
Iwo zvibereko zvine hutano zvakanyanya kumuviri uye ndangariro. Vanotibatsirawo kuvandudza mabasa ekuziva, kunyange isu tichifanira kufungisisa kuti vane mafuta akawanda, asi zvakakosha kuziva kuti ivo vari monounsaturated.
Imhando yemafuta anochengetedza chiyero cheshuga muropa uye zvakare inoderedza BP yako. (Inoenderana nekusagadzikana kwepfungwa)
Muchero uyu unewo:
- Folic acid
- Inobatsira kuchengetedza muviri uye kugadzira masero matsva
- Iyo ine vitamini K
- Izvo zvakakoshawo kudzivirira kugwamba kweropa muuropi uye kubatsira kuchengetedza mapfupa ako akasimba.
- Ivo vane vhitamini B uye C
Maavocado akapfuma chose, zvekuti unogona kuaisa muzvikafu zvakaita se: saladhi, nearepa, idye wega kana chero rudzi rwechikafu.
Waizviziva here! Icho chikafu chakakosha mukudya kune hutano.
Dark Chocolate zvakare chimwe chezvokudya zvekuyeuka
Iine cocoa uye yakapfuma zvakanyanya mu flavonoids. Ine zvinhu zvine mhedzisiro ye:
- Antioxidants uye anti-inflammatory
MaAntioxidants akakosha muhutano hwedu hwekurangarira, sezvo ichidzivirira kushushikana kweiyo oxidative, iyo inogona kubatsira mukuderera kwekuziva. Izvo zvakare zvine chekuita nezera uye neurodegenerative zvirwere.
Zvinoenderana nekuferefeta uku, cocoa inogona kuve yakakosha kune neurogenesis uye kukura kwetsinga dzeropa, munzvimbo dzakasiyana dzehuropi, zvine chekuita nekurangarira nekudzidza.
Ongororo dzinoverengeka dzakaratidza kuti kudya chokoreti kwakakosha kuvandudza uropi hwepurasitiki uye kuti flavonoids inogona kuve nemhedzisiro yakanaka pakuvandudza ndangariro.
Waizviziva here! kuti chokoreti inokurudzira uropi hwako zvakanyanya.»Ziva»
blueberries kana michero
Inokubatsira kuderedza kuzvimba uye oxidized kusagadzikana muuropi. Vane marudzi emabriji ane flavonoids uye antioxidants ayo ari:
- anthocyanin
- caffeic acid
- katechin
- Quercetin
Maererano nekutsvakurudza vanoratidza kuti ine musanganiswa wakanyatsonaka pakukurukurirana kwesero, nokuti inobereka kuwedzera kweneural plasticity.
Ivo zvakare kuderedza kana kunonoka akati neurodegenerative zvirwere zvine hukama nezera, izvo zvinokanganisa ndangariro kana mamwe mabasa ekuziva.
Datenroku
Icho chinwiwa chinowanikwa nekupinza kana decoction yembeu yakakangwa. Kunyangwe iine kukosha kwekudya, ine mushonga wekurapa unotorwa zvakanyanya.
Caffeine inovharisa chinhu chiri muuropi chinonzi adenosine, icho chinokonzera kutsimwaira muvanhu.
Zvimwe zvidzidzo zvinoratidza kuti kofi inogona kuwedzera kugona kwehuropi kugadzirisa ruzivo zvakanaka.
Maererano nekuongorora kwavo, kapu yekofi yakavhuvhuta ine caffeine yakapetwa kaviri sekapu yekofi inonyungudika. Inogona kuwedzera huropi entropy, iyo inoreva kune yakaoma uye inosiyana uropi basa. Iwo ane antioxidants uye anokurudzira uropi zvakanyanya.
Paunenge uchiidya, njodzi yekuderera kwekuziva inogona kuve yakabatana, kudzivirira kutambura nechirwere cheParkinson neAlzheimer's.
Tora data! Kana entropy yakakwira, uropi hunogona kugadzirisa zvakanyanya uye zvirinani ruzivo rwahunogamuchira.
Walnuts
Zvinokurudzirwa kushandisa walnuts, sezvo ine mafuta acids akadai se:
- Omega 3 uye antioxidants
Zvinokurudzirwa kuti udye zvakawanda zvenzungu, kuitira kuti uwane hutano huri nani mukukwegura.
Izvo zvakare zvine vhitamini E, iyo ine antioxidants mairi inodzivirira masero kubva kune oxidative kusagadzikana, izvo zvinokonzerwa nemahara radicals uye nekuda kwemhedzisiro iyi inogona kuvandudza cognition kana kuderedza njodzi yeAlzheimer's.
Kokonati mafuta
Inobatsira zvikuru kuhuropi, iine yakakwirira yepakati cheni triglycerides, iyo inokubatsira iwe kuputsa ketoni. "Iyo byproduct inoshanda kune masero europi." Iwe unogona zvakare kuishandisa ku:
- Bika
- Kune vhudzi
- runako marapirwo
Iine anti-inflammatory properties, iyo inokubatsira kubvisa kuzvimba kubva mumasero. Zvidzidzo zvakadaro zvinoratidza kuti mafuta ekokonati anobatsira zvakanyanya pakurasikirwa kwendangariro pane imwe zera.
Tsvaga! Mafuta anogona kuita seprobiotic inoparadza zvachose mabhakitiriya aripo mumatumbo.
Broccoli
Iine mhedzisiro yakanaka kune huropi hwedu, muriwo uyu wakapfuma mune izvo zvinonzi glucosinolates. Ivo zvakare vanogadzira isothiocyanates, zviri zvinhu zvinogona kuderedza oxidative kusagadzikana uye kuderedza njodzi yechirwere cheurourodegenerative.
Broccoli zvakare ine huwandu hukuru hwe:
- Vitamin C uye flavonoids
- Sezvo choline uye vhitamini K
Izvo zvakakosha kuchengetedza kushanda kwakanaka mutsinga sisitimu uye yekuziva mabasa. Broccoli inokubatsira iwe kuvandudza mazwi episodic ndangariro.
Salmon nedzimwe hove dzine mafuta
Iwo akakosha kwazvo sosi ye omega-3 fatty acids, iyo yakakosha kune hutano hwehuropi, kudzidza uye ndangariro.
Zvinoonekwa kuti vanhu vane huwandu hweomega 3, inowedzera kuyerera kweropa kuuropi. Kune zvakare hukama pakati pemafuta asidhi uye huwandu hwepamusoro hwekugadzirisa ruzivo.
Zvimwe zvidzidzo zvinobatanidza kushaikwa kweomega 3 fatty acids, tichifunga nezvenjodzi yekuora mwoyo uye kushaya kudzidza. Zvinokurudzirwa kuti mishonga iyi inogona kunonoka kuderera kwekuziva, kuve nechekuita nezera uye kuti inogona kubatsira kudzivirira zvirwere pakati pezvimwe.
Turmeric
Irwo rudzi rweyero hue, iyo inoshandiswa kugadzira ndiro dzakawanda. Curcumin, iyo musanganiswa muturmeric, yakaratidza kuve ine mabhenefiti akawanda anosanganisira:
- anti-inflammatory effects
- antioxidant mhedzisiro
- Kuvandudza cognition uye ndangariro
- Kuderedza kuora mwoyo uye kuwedzera muuropi-inotorwa neurotropic factor
Olive mafuta
Icho chigadzirwa chakakosha nekuda kwekudya kwedu uye izere ne antioxidants inonzi: "polyphenols". Tsvagiridzo yakadai yakaratidza ma polyphenols umo anokubatsira kuvandudza ndangariro nekudzidza.
Vanogona zvakare kukubatsira kudzosera zvirwere zvine chekuita nezera, nekudzikisira kugona kwekuziva uye kurwisa mapuroteni ane muchetura ane hukama nechirwere cheAlzheimer.
Mazai
Icho chitubu chezvinovaka muviri zvakabatanidzwa nehutano hwepfungwa. Pakati pavo zvakakodzera kujekesa:
- Vhitamini B6 uye B12
- Folic acid
- Chikomo
Inounza micronutrient iyo muviri unoshandisa kukwanisa kugadzira acetylcholine, iyo inogadzirisa mafungiro ako, ndangariro, pakati pemamwe mabasa.
Zvinogona kucherechedzwa kuti mavhitaminzi B uye folic acid anogona kukubatsira kunonoka kuderera kwekuziva kwakabatana nezera.
Green green
Sezvatakataura munyaya yekofi, Waizviziva here! Kuti iyo caffeine iri mugirini tii inowedzera yakakura yekuziva kuita, kuvandudza:
- mamiriro ako akasvinura
- Memory
- Kusungwa
Green tea ine chikamu chinodaidzwa kuti l-theanine, iamino acid inoyambuka ropa-brain barriers yepfungwa uye inokubatsira kukudziridza kuita kweiyo neurotransmitter (GABA) nekuti ine chekuita nekuderedza kushushikana kwemunhu.
L-theanine inokubatsira kuwedzera kuwanda kwemafungu ealpha, izvo zvinoita kuti unzwe wakasununguka usinganzwe kuneta.
Sipinachi chikamu chezvokudya zvekuyeuka
Mhando iyi yemuriwo ine zvakawanda zvinovaka muviri, izvo zvinokubatsira kuvandudza mashandiro enjere.
Ichi chikafu chakazara nevhitamini K, iyo inoreva iyo yakanakisa vhitamini yehuropi nekusimbisa.
Tsvagiridzo yakadai yakaratidza kuti sipinachi inogona kubatsira kudzikira kwehuropi uye kugona kugona pakati pevakuru. Inounzawo vitamin A iyo inokubatsira kuderedza kuzvimba kwemasero europi.
tomaatti
Iwo masosi ane antioxidant ane simba anonzi: "lycopene". Iyi mhando ye antioxidant inobatsira kuderedza kukuvadzwa kwesero kunogona kubatsira kuAlzheimer's uye dementia.
Lycopene inobatsirawo kudzivirira kuora mwoyo, umo inogona kukonzera kuzvimba kwakanyanya muuropi. Tsvaga!
Uye zvakare, madomasi ane zvakawanda zvecarotenoid zvinovaka muviri, mazvinobatsira iwe kuvandudza kugona kwekuziva uye kukurudzira ndangariro.
Dzungu mhodzi
Mbeu dzenhanga, sedzimwe mhando dzembeu dzakadai se:
- Lino
- Chia
- Sesame
Iwo ane akawanda antioxidants, ayo anodzivirira huropi hwako kubva mahara radical kukuvara. Iwo ndiwo akanakisa sosi ye:
- Magnesio
- Hierro
- zen'e
- Copper
Iwo mamicronutrients ane aya anoita basa rekuvandudza tsinga uye kuwedzera mabasa ekuziva akadai se:
- Memory
- Kudzidza
- Kudzivirira neurodegenerative zvirwere
Zviyo zvose chikamu chezvokudya zvekuyeuka
Tinogona kuwana akatiwandei emhando dzezviyo, zveakawanda atinoziva se:
- Oats
- Quinoa
- Chibage (pakati pezvimwe)
Iine huwandu hwakawanda hwefiber. Kuferefeta kwakataurwa, kushandiswa kwayo kunogona kuve kwakabatana seimwe yenjodzi dzakaderera dzinogona kuve nekuderera kwekuziva.
Izvi zviyo zvese zvinogona kuverengerwa mukudya uku kuderedza kuzvimba, kushushikana uye mamwe marudzi evascular ngozi zvinhu zvakaita seBP. Inogona kuita basa rakakosha mukuwedzera njodzi dzehuropi uye chirwere chemoyo.
Matanho ekudzivirira
Hatifanire kukanganwa kuti kuidya hakungokanganisa hutano hwedu hwemuviri chete, asiwo kunokanganisa mashandiro edu ekuziva uye kuti uropi hwedu uye nemuviri wese ushande nemazvo tinofanira kuchengetedza chikafu chakasiyana kana chakaenzana.
Tinogonawo kubatanidza mamwe marudzi ezvokudya izvo zvichatibatsira kuvandudza chiyeuchidzo uye kuva nemafungiro akanaka, kuitira kuti tigone kudzivirira zvirwere zvenguva refu neurodegenerative.
kudya kwakakodzera: simba uye zvakakosha zvinovaka muviri zvinogona kufungwa, umo zvinogutsa zvinodiwa zvekudya izvo munhu anofanira kuva nazvo, kudzivisa kukanganisa uye kuwandisa.
Icho chimwe chezvakatipoteredza zvinhu, izvo zvine kutambudzwa pakukura kwehuropi. Nhasi chikafu chinoonekwa seimwe yembiru dzehutano hwevanhu.
Movement.. muuropi hwako! Zvakare ma neurons ako anofanirwa kuita zviitiko zvemuviri, kusimudzira muviri wako kwemaminetsi gumi nemashanu uye nekudaro uchawana hutano hwakanaka.
Usapedze maawa wakagara "activate your body"
Unofanira kuva nenhevedzano yezvokudya zvine utano, zviri nyore kuwana izvo zvinobetsera kuchengeta ndangariro yakanaka.
Nekubatsira kwekudya kwakanaka uye maekisesaizi emuviri wako nepfungwa dzako, unogona kuona shanduko huru mundangariro dzako.
Kana iwe wakafarira chinyorwa ichi nezve chikafu chekurangarira, iwe zvakare uchafarira iyo post nezve sei kubvisa itsvo dzako nemishonga yemumba, nekuti nenzira imwechete inokubatsira kuvandudza hutano hwako kuti uve nehupenyu hwakakwana.
Muvhidhiyo inotevera iwe uchakwanisa kuonga kuti ndezvipi zvikafu zvinokubatsira iwe kukurudzira uropi hwako, kuvandudza ndangariro yako.