Ingabe ufuna ukwazi ukuthi ziyini ukudla inkumbulo? Okulandelayo sizokunikeza amathiphu azokusiza uthuthukise ubuchopho bakho ukuze ungaphuthelwa lutho ezinkumbulo zakho.
Ukudla okusiza ukuthuthukisa inkumbulo
Sizokhuluma nawe 16 ukudla ukuthi kufanele uzame, ukukusiza ukuthuthukisa inkumbulo futhi ungaba nenhle ukuhlushwa.
I-Avocados
Ziyizithelo ezinempilo kakhulu emzimbeni nasenkumbulo. Ziphinde zisisiza ukuba sithuthukise imisebenzi yokuqonda kwengqondo, nakuba kufanele sicabangele ukuthi banamafutha aphezulu, kodwa kubalulekile ukwazi ukuthi bangama-monounsaturated.
Iwuhlobo lwamafutha agcina izinga likashukela egazini futhi ehlisa nomfutho wegazi lakho. (Kuhlobene nokukhubazeka kwengqondo)
Lesi sithelo siqukethe:
- I-Folic acid
- Ikusiza ukuthi ugcine umzimba futhi udale amaseli amasha
- Ine-vitamin K
- Kubalulekile futhi ukuvimbela amahlule egazi ebuchosheni futhi usize ukugcina amathambo akho eqinile.
- Aqukethe uvithamini B no-C
Ukotapheya unothe ngokuphelele, ongawubeka ekudleni okufana nalokhu: amasaladi, ne-arepa, yidle wodwa noma yiluphi uhlobo lokudla.
Uthi bewazi! Okuwukudla okubalulekile ekudleni okunempilo.
Ushokoledi omnyama ubuye ungomunye wokudla kwenkumbulo
Iqukethe i-cocoa futhi icebile kakhulu ngama-flavonoid. Iqukethe izinto ezinomphumela we:
- Ama-Antioxidants kanye ne-anti-inflammatory
Ama-Antioxidants abaluleke kakhulu empilweni yethu yenkumbulo, njengoba evimbela ukucindezeleka okwenziwe nge-oxidative, okungaba nomthelela ekwehleni kwengqondo. Kuhlobene futhi neminyaka kanye nezifo ze-neurodeergenerative.
Ngokwalolu phenyo, i-cocoa ingase ibe yisisekelo ku-neurogenesis nasekukhuleni kwemithambo yegazi, ezindaweni ezihlukahlukene zobuchopho, eziphathelene nenkumbulo nokufunda.
Ucwaningo oluningana lubonise ukuthi ukudla ushokoledi kubalulekile ukuthuthukisa ipulasitiki yobuchopho nokuthi ama-flavonoid angaba nomthelela omuhle kakhulu ekuthuthukiseni inkumbulo.
Uthi bewazi! ukuthi ushokoledi uvuselela ingqondo yakho kakhulu.»Thola lokhu»
amajikijolo noma amajikijolo
Kukusiza wehlise ukuvuvukala kanye nengcindezi ene-oxidized ebuchosheni. Banezinhlobo zamajikijolo aqukethe i-flavonoids nama-antioxidants okuyi:
- i-anthocyanin
- i-caffeic acid
- Ikhatheshini
- I-Quercetin
Ngokusho kocwaningo babonisa ukuthi iqukethe inhlanganisela enhle kakhulu ekuxhumaneni kwamaseli, ngoba ikhiqiza ukwanda kwe-neural plasticity.
Baphinde banciphise noma babambezele izifo ezithi i-neurodeergenerative ezihlobene nobudala, ezithinta ngayo inkumbulo noma eminye imisebenzi yokuqonda.
I-Café
Kuyisiphuzo esitholakala ngokumnika noma nge-decoction yembewu egazingiwe. Nakuba iqukethe inani lokudla okunempilo, insiza yezokwelapha ethathwa kancane kakhulu.
I-caffeine ivimba into esengqondweni ebizwa ngokuthi i-adenosine, ebangela ukozela kubantu.
Okunye ukuhlola kusikisela ukuthi ikhofi lingakhuphula ikhono lobuchopho lokucubungula ulwazi kahle.
Ngokokuhlaziya kwabo, inkomishi yekhofi eliphansi ine-caffeine ephindwe kabili kunenkomishi yekhofi elincibilikayo. Ingakhuphula i-entropy yobuchopho, lapho ibhekisela emisebenzini yobuchopho eyinkimbinkimbi futhi eguquguqukayo. Aqukethe ama-antioxidants futhi ashukumisa ubuchopho kakhulu.
Lapho uyisebenzisa, ingozi yokuwohloka kwengqondo ingahlotshaniswa, ukugwema ukuhlushwa yizifo zikaParkinson kanye ne-Alzheimer's.
Thatha idatha! Lapho i-entropy iphakeme, ubuchopho bungacubungula okwengeziwe nolwazi olutholayo.
Ama-Walnuts
Kunconywa ukuthi udle ama-walnuts, ngoba aqukethe ama-acids anjenge:
- I-Omega 3 kanye nama-antioxidants
Kunconywa ukuthi udle amantongomane amaningi, ukuze uthole ukusebenza okungcono kobuchopho ekugugeni.
Futhi iqukethe uvithamini E, one-antioxidant lapho ivikela khona amangqamuzana ekucindezelekeni kwe-oxidative, okubangelwa ama-radicals mahhala futhi ngenxa yale miphumela kungathuthukisa ukuqonda noma kunciphise ingozi ye-Alzheimer's.
Amafutha kakhukhunathi
Kuyinzuzo kakhulu ebuchosheni, equkethe amazinga aphezulu e-medium chain triglycerides, lapho akusiza khona ukuphula ama-ketones. "Kungumkhiqizo osebenza kumaseli obuchopho." Ungakwazi futhi ukuyisebenzisela:
- Pheka
- Okwezinwele
- zokwelapha ubuhle
Iqukethe izinto ezilwa nokuvuvukala, ezikusiza ukuqeda ukuvuvukala kumaseli. Ucwaningo olunjalo lubonisa ukuthi amafutha kakhukhunathi anenzuzo kakhulu ekulahlekelweni inkumbulo eminyakeni ethile.
Thola! Amafutha angenza njenge-probiotic ebhubhisa ngokuphelele amagciwane akhona emathunjini.
Broccoli
Iqukethe umphumela omuhle kakhulu ebuchosheni bethu, le mifino inothe kakhulu kulokho okubizwa ngokuthi i-glucosinolates. Baphinde bakhiqize ama-isothiocyanates, okuyizinto ezinganciphisa ukucindezeleka kwe-oxidative futhi zinciphise ingozi yesifo se-neurodeergenerative.
I-Broccoli nayo iqukethe inani elikhulu lalokhu:
- I-Vitamin C nama-flavonoids
- Njenge-choline ne-vitamin K
Kubalulekile ukugcina ukusebenza kahle ohlelweni lwezinzwa kanye nemisebenzi yengqondo. I-Broccoli ikusiza ukuthi uthuthukise inkumbulo ye-episodic yamazwi.
I-Salmon nezinye izinhlanzi ezinamafutha
Ziwumthombo obaluleke kakhulu wama-omega-3 fatty acids, abalulekile empilweni yobuchopho, ukufunda kanye nenkumbulo.
Kutholakala ukuthi abantu abanezinga eliphezulu le-omega 3, banyusa ukugeleza kwegazi ebuchosheni. Kukhona futhi ukuxhumana phakathi kwe-fatty acid kanye nomthamo omkhulu wokucubungula ulwazi.
Olunye ucwaningo luxhumanisa ukuntuleka kwe-omega 3 fatty acids, kucatshangelwa ubungozi bokudangala nokuntuleka kokufunda. Kuphakanyiswa ukuthi lezi zinhlanganisela zingabambezela ukuwohloka komqondo, okuhlobene nobudala nokuthi zingasiza ekuvimbeleni izifo phakathi kokunye.
Isi-Turmeric
Kuwuhlobo lombala ophuzi, osetshenziselwa ukunambitha izitsha eziningi. I-Curcumin, isithako ku-turmeric, ifakazelwe ukuthi inezinzuzo eziningi ezihlanganisa:
- imiphumela elwa nokuvuvukala
- imiphumela ye-antioxidant
- Ukuthuthukiswa kokuqonda kanye nenkumbulo
- Ukunciphisa ukudangala kanye nokwanda kwe-neurotropic factor etholakala ebuchosheni
Amafutha omnqumo
Kungumkhiqizo obalulekile ngenxa yokudla kwethu futhi kugcwele ama-antioxidants abizwa ngokuthi: "polyphenols". Ucwaningo olunjalo luphakamise ama-polyphenol lapho akusiza khona uthuthukise inkumbulo nokufunda.
Zingakusiza futhi ukuthi uhlehlise izifo ezihlobene neminyaka, ngokunciphisa ikhono lokucabanga nokulwa namaphrotheni anobuthi ahlobene nesifo i-Alzheimer's.
Amaqanda
Iwumthombo wemisoco exhumene nempilo yengqondo. Phakathi kwabo kufanelekile ukugqamisa:
- Amavithamini B6 no-B12
- I-Folic acid
- Umgqumeni
Iletha i-micronutrient esetshenziswa umzimba ukuze ukwazi ukukhiqiza i-acetylcholine, lapho ilawula khona isimo sakho sengqondo, inkumbulo, phakathi kweminye imisebenzi.
Kungaphawulwa ukuthi amavithamini B kanye ne-folic acid angakusiza ukubambezela ukwehla kwengqondo okuhlobene neminyaka.
Itiye Elihlaza
Njengoba sishilo endabeni yekhofi, Ingabe bewazi! Ukuthi i-caffeine etiyeni eliluhlaza ikhulisa ukusebenza kahle kwengqondo, ithuthukisa:
- isimo sakho sokuqaphela
- Inkumbulo
- Ukuhlushwa
Itiye elihlaza linesakhi esibizwa nge-l-theanine, liyi-amino acid enqamula umgoqo wegazi nobuchopho bengqondo futhi elikusiza ukuthi uthuthukise ukusebenza kwe-neurotransmitter (GABA) ngoba ihlobene nokunciphisa ukukhathazeka komuntu.
I-L-theanine ikusiza ukuthi ukhuphule imvamisa yamagagasi e-alpha, okwenza uzizwe ukhululekile ngaphandle kokuzizwa ukhathele.
Isipinashi siyingxenye yokudla okukhumbulayo
Lolu hlobo lwemifino luqukethe izakhi eziningi, ezikusiza ukuba uthuthukise imisebenzi yengqondo.
Lokhu kudla kugcwele i-vitamin K, ebhekisela kuvithamini engcono kakhulu yobuchopho nokugxila.
Ucwaningo olunjalo luphakamise ukuthi isipinashi singasiza ekunciphiseni ukuncipha kobuchopho kanye nekhono lokucabanga phakathi kwabantu abadala. Iphinde ilethe uvithamini A okusiza ukuthi unciphise ukuvuvukala kwamangqamuzana obuchopho.
utamatisi
Ziwumthombo one-antioxidant enamandla ebizwa ngokuthi: “lycopene”. Lolu hlobo lwe-antioxidant lukusiza ukwehlisa ukulimala kwamaseli okungaba nomthelela ku-Alzheimer kanye nokuwohloka komqondo.
I-Lycopene iphinde isize ekuvimbeleni ukucindezeleka, lapho ingabangela ukuvuvukala okuningi ebuchosheni. Thola!
Ngaphezu kwalokho, utamatisi uqukethe izakhi eziningi ze-carotenoid, lapho zikusiza uthuthukise ikhono lokucabanga futhi ukhuthaze inkumbulo.
Imbewu yethanga
Imbewu yethanga, njengezinye izinhlobo zembewu njenge:
- Ilineni
- I-Chia
- Sesame
Aqukethe ama-antioxidants amaningi, avikela ubuchopho bakho ekulimaleni kwama-radical wamahhala. Ziwumthombo omuhle kakhulu:
- magnesium
- hierro
- Zinc
- Copper
Ama-micronutrients lawa aqukethwe enza ngcono ukusebenza kwezinzwa nokwandisa imisebenzi yokuqonda njenge:
- Inkumbulo
- Kufunda
- Ukuvimbela izifo ze-neurodeergenerative
Izinhlamvu eziphelele ziyingxenye yokudla kwenkumbulo
Singathola izinhlobo ezimbalwa zezinhlamvu eziphelele, kwezivame kakhulu esizazi ngokuthi:
- Ama-oats
- I-Quinoa
- Ummbila (phakathi kokunye)
Iqukethe inani elikhulu le-fiber. Ngokusho kophenyo, ukusetshenziswa kwayo kungahlotshaniswa njengenye yezingozi eziphansi kakhulu ukonakala kwengqondo okungaba nazo.
Lezi zinhlamvu eziphelele zingafakwa kulokhu kudla ukuze kuncishiswe ukuvuvukala, ukucindezeleka nezinye izinhlobo zezinto eziyingozi ze-vascular ezifana nomfutho wegazi ophezulu. Kungase kudlale indima ebalulekile ekwandiseni izingozi zobuchopho nesifo senhliziyo.
Izindlela zokuvimbela
Akumelwe sikhohlwe ukuthi ukukudla akuthinti nje kuphela impilo yethu engokwenyama, kodwa futhi kulimaza imisebenzi yethu yokucabanga futhi ukuze ubuchopho bethu nawo wonke umzimba usebenze kahle kufanele sigcine ukudla okuhlukahlukene noma okulinganiselwe.
Singakwazi futhi ukufaka ezinye izinhlobo zokudla ezizosisiza sithuthukise inkumbulo futhi sibe nokugxila okuhle, ukuze sikwazi ukuvimbela izifo ze-neurodegenerative zesikhathi eside.
ukudla okufanele: amandla nemisoco ebalulekile kungacatshangelwa, lapho zanelisa izidingo zokudla okufanele umuntu abe nazo, ukugwema ukuntula kanye nokweqisa.
Kungenye yezici zemvelo, ezinokushushiswa ekuthuthukisweni kobuchopho. Namuhla ukudla kubhekwa njengenye yezinsika eziyisisekelo zempilo yomuntu.
Isi-Movimiento.. ebuchosheni bakho! Futhi ama-neurons akho adinga ukwenza imisebenzi yomzimba, ashukumise umzimba wakho imizuzu eyi-15 futhi ngaleyo ndlela uzothola impilo enhle.
Ungachithi amahora uhleli "sebenzisa umzimba wakho"
Kufanele ube nochungechunge lokudla okunempilo, okulula ukukuthola okufaka isandla ekugcineni inkumbulo enhle.
Ngosizo lokudla okuhle nokuzivocavoca umzimba wakho kanye nobuchopho bakho, ungabona ushintsho olukhulu enkumbulweni yakho.
Uma usithandile lesi sihloko mayelana ukudla kwenkumbulo, uzophinde ukuthande okuthunyelwe mayelana indlela deflate izinso zakho ngamakhambi asekhaya, ngoba ngendlela efanayo kukusiza ukuba uthuthukise impilo yakho ukuze ube nempilo enempilo ngokuphelele.
Kule vidiyo elandelayo uzokwazi ukuqonda ukuthi yikuphi ukudla okukusiza ukuthi uvuse ubuchopho bakho, uthuthukise inkumbulo yakho.