Zakudya Zowonjezera Kukumbukira - Njira Zokulitsira Kukumbukira

Kodi chakudya chomwe timadya chimakhudzana bwanji ndi kukumbukira? Timadziwa mmene zimene timadya zimakhudza matupi athu. Tsiku lililonse, asayansi akutulukira zatsopano za zakudya zomwe zimalimbitsa ubongo ndi kukumbukira. Zomwe zapezedwazi zikuwonetsa kuti chakudya chimakhala ndi ntchito zofunika paubongo ndi kukumbukira.

Thupi lathu silikonda kupsinjika. Amatulutsa ma cytokines otupa tikapanikizika. Mankhwala ang'onoang'ono awa, monga matenda, amakakamiza chitetezo chamthupi kuti chiwotche ndikulimbana ndi nkhawa kudzera mu kutupa. Kutupa kumathandiza kutiteteza ku matenda komanso kukonza thupi tikakumana ndi zinthu monga kuvulala kwa thupi. Koma kutupa kosatha ndizochitika zosiyana. Zitha kuyambitsa matenda a autoimmune monga multiple sclerosis, nkhawa, kuthamanga kwa magazi, ndi zina zambiri.

M'matumbo athu amateteza chitetezo cha mthupi lathu komanso kutupa. Kuphatikiza apo, mahomoni am'matumbo omwe amalowa kapena kupangidwa muubongo amakhudzanso luso lachidziwitso, monga kumvetsetsa ndi kukonza zidziwitso zatsopano.

Kuphatikiza apo, antioxidantsZakudya zokhala ndi mafuta abwino, mavitamini, ndi mchere zingathandize kupewa matenda a muubongo. Choncho pamene tipatsa thupi lathu zakudya zopatsa thanzi zomwe zimapindulitsa m'matumbo ndi ubongo, timapanga malingaliro athu mwaluso. M'lingaliro limeneli, zakudya zomwe zimalimbitsa kukumbukira zimakhala zofunikira.

Zakudya Zomwe Zimawonjezera Kukumbukira

• mbewu zonse

Mbewu zonse ndi zakudya zopatsa ubongo. Oatmeal, quinoa, balere, bulauni ndi mpunga wakuthengo, tirigu ndi amaranth ndi zina mwazakudya zomwe zimalimbitsa kukumbukira. Ulusi ndi ma carbohydrate ovuta mu njere amatsegula mitsempha yamagazi yotsekeka muubongo. Zimalepheretsa cerebral palsy ndi dementia.

• kugunda

Zakudya za nyemba zimakhala ndi chitsulo, potaziyamu, magnesium, folate, choline, thiamine ndi ma phytosterols osiyanasiyana omwe ayenera kupezeka kuchokera ku chakudya. Zakudya izi zimathandizira kugwira ntchito kwachidziwitso. Zimathandiza kulimbitsa kukumbukira.

• peyala

peyalaImalinganiza kuchuluka kwa shuga m'magazi ndi mafuta ake a monounsaturated ndipo imawonjezera kuwala pakhungu. Pokhala ndi vitamini K ndi folate, avocado ndi chimodzi mwazakudya zomwe zimalimbikitsa kukumbukira. Chifukwa ndi bwino kulimbikitsa chizindikiritso ntchito, makamaka kukumbukira. Zimathandizanso kuti magazi asatsekeke muubongo.

• Beet

Muzu uwu wamasamba umachepetsa kutupa, uli ndi anti-cancer antioxidants ndipo umathandizira kuchotsa poizoni m'magazi. Ubwino wina ndikuti ndi chimodzi mwazakudya zomwe zimathandizira kukumbukira. Ma nitrate achilengedwe omwe amapezeka mu beets amawongolera magwiridwe antchito amisala powonjezera kutuluka kwa magazi kupita ku ubongo.

• Mabulosi abuluu

Mabulosi abuluuNdi imodzi mwazakudya zomwe zimakhala ndi antioxidant mphamvu kwambiri ndi vitamini C, vitamini K ndi fiber. Zimateteza ubongo ndikulimbitsa kukumbukira.

• khangaza

Chipatso chofiira chokoma ichi chimakhalanso ndi mphamvu ya antioxidant. Zimateteza ubongo ku kupsinjika kwa okosijeni. Zimateteza ubongo ndi dongosolo lamanjenje ku kutupa.

• fupa msuzi

fupa msuzi, ndi china mwa zakudya zomwe zimalimbitsa kukumbukira. Chifukwa ali ndi zakudya zopatsa thanzi. Zimathandizira kukumbukira bwino.

• burokoli

burokoli imanola kukumbukira chifukwa cha kuchuluka kwa vitamini K ndi choline.

• Chokoleti chakuda

Chokoleti chakudaAmakhala ndi flavonols okhala ndi antioxidant komanso anti-inflammatory properties. Zimachepetsanso kuthamanga kwa magazi. Imawongolera kuyenda kwa magazi ku ubongo ndi mtima.

• Dzira yolk

Ngati mungodya dzira loyera, muyeneranso kudya yolk. Yolk imakhala ndi choline yambiri, yomwe imathandizira kukula kwa ubongo wa fetal kwa amayi apakati. Kotero ili ndi mphamvu yaikulu pa kukumbukira.

• mafuta owonjezera a azitona

mafuta owonjezera a azitona Chifukwa cha ma antioxidants a polyphenol omwe ali nawo, sangangowonjezera kuphunzira ndi kukumbukira, komanso kubweza zolakwika zokhudzana ndi zaka komanso matenda. Mafuta a azitona amalimbananso ndi ma ADDL, puloteni yomwe imakhala poizoni ku ubongo ndipo imayambitsa matenda a Alzheimer's.

• masamba obiriwira

Monga kabichi, chard, sipinachi, letesi masamba obiriwira Zakudya zomwe zimathandizira kukumbukira. Chifukwa kudya nthawi zonse kumachepetsa chiopsezo cha dementia. Kumakulitsa luso la kulingalira. Choncho, zimalimbikitsanso kukumbukira.

• Rosemary

Carnosic acid, imodzi mwazinthu zazikulu za rosemary, imateteza ubongo ku kuwonongeka. Kuwonongeka kwa ubongo kumatanthauza kuti zidzakhala zovuta kuchita ntchito zamaganizo. Choncho rosemary ndi chimodzi mwa zakudya zomwe zimalimbikitsa kukumbukira.

• Salimoni

SalimoniNdi imodzi mwazakudya zopatsa thanzi komanso zokomera ubongo. Imawongolera kukumbukira pothandiza ubongo kugwira ntchito bwino ndi omega 3 fatty acids.

• offal

Nyama zamagulu monga impso, chiwindi ndi mtima zili ndi micronutrients monga alpha lipoic acid zomwe zimakhudza thanzi lachidziwitso. Alpha lipoic acidImawongolera kuchepa kwa kukumbukira kwa odwala a Alzheimer's. Imathandiza kuti ubongo ugwire bwino ntchito.

• Mphepo yamkuntho

Amagwiritsidwa ntchito m'mbiri yonse ya machiritso ake. turmericKatundu wa curcumin womwe umapezeka mu uchi umathandizira kuti ubongo utenge okosijeni ndikupangitsa kuti zidziwitso zikhale zosavuta.

• Walnut

Walnutkumapangitsa thanzi lachidziwitso. Lili ndi ma antioxidants ambiri, mavitamini ndi michere, potero amawongolera tcheru m'maganizo. Vitamini E mu walnuts amachepetsanso chiopsezo cha matenda a Alzheimer's.

• Amondi

Amondi Ndi chakudya chapamwamba cha ubongo. Ndi chakudya cholimbikitsa kukumbukira. Chifukwa ali wolemera mu vitamini E, folate ndi omega 6 mafuta zidulo. Zakudya izi zimakhudza kwambiri kukumbukira.

• Mtedza

Chiponde Lili ndi niacin yambiri komanso folate ndipo ndi gwero labwino kwambiri la vitamini E. Zakudya izi zimalepheretsa kuchepa kwamalingaliro komwe kumachitika chifukwa cha ukalamba.

• Tiyi wobiriwira

Tiyi wobiriwiraMa polyphenols omwe ali momwemo amawongolera magwiridwe antchito a ubongo. Zimalimbitsa kukumbukira. Chinthu chinanso chopezeka mu tiyi wobiriwira ndi caffeine. Ndi imodzi mwazolimbikitsa kwambiri ubongo.

• khofi

Khofi ndi chakumwa chokhala ndi caffeine. Ubwino wambiri muubongo umachokera ku caffeine. Koma ilinso ndi zinthu zina monga chlorogenic acid zomwe zingakhudze ubongo. Imapereka chidwi, imapangitsa kukhala tcheru, nthawi yochitira komanso kukumbukira.

• msuzi wamalalanje

msuzi wamalalanje Lili ndi vitamini C wambiri. Vitamini iyi imathandizira kuyang'ana chidwi. Zimalimbitsa kukumbukira.

• green smoothies

Green smoothies amapangidwa ndi kuphatikiza zipatso zobiriwira ndi ndiwo zamasamba monga nkhaka, kale, sipinachi, apulo wobiriwira. Zakudya zomwe zili mmenemo zimalimbitsa ubongo. Nayi njira ya memory booster smoothie…

zipangizo

• 2 zodzaza manja za kabichi yaiwisi
• 1 nthochi theka, peeled ndi sliced
• theka la 1 avocado
• Kapu ya yogurt
• theka la galasi la mkaka
• madzi oundana ochepa

Zimatha bwanji?

• Tsukani kabichi. Sakanizani zosakaniza zonse mu blender. 
• Ngati smoothie ndi wandiweyani, mukhoza kuwonjezera mkaka. 
• Ngati ndiyoonda kwambiri, onjezerani nthochi kapena mapeyala.

mkaka wagolide

Amatchedwanso turmeric latte mkaka wagolideNdi chakumwa chofunda, chotsekemera chokhala ndi turmeric, zonunkhira zachikasu zowala. Turmeric imakhala ndi curcumin, yomwe imatha kukulitsa kupanga kwa thupi la neurotrophic factor yochokera muubongo. Chinthu chochepa chimagwirizanitsidwa ndi kufooka kwa maganizo ndi matenda a ubongo. Chifukwa chake, kuwonjezera milingo yawo kumathandizira kuti ubongo ugwire ntchito. Mkaka wagolide umapangidwa motere;

zipangizo

• 2 makapu mkaka
• 1,5 supuni ya tiyi (5 magalamu) a turmeric
• uchi
• Cinnamon kapena tsabola wakuda

Zimatha bwanji?

• Kutenthetsa mkaka pa moto wochepa.
• Whisk mu turmeric ndiyeno chotsani kutentha.
• Thirani mkaka wagolide mumtsuko ndikuwonjezera chotsekemera.

Kefir

Kefir Ndi chakumwa chofufumitsa chodzaza ndi ma probiotics. Amapangidwa kuchokera ku mkaka wofufumitsa. Imathandizira kugwira ntchito kwa ubongo polimbikitsa kukula kwa mabakiteriya athanzi omwe amapezeka m'matumbo.

Njira Zokulitsira Kukumbukira

• kudya shuga pang'ono

Kugwiritsa ntchito shuga wambiri kumayambitsa mavuto ambiri azaumoyo monga kuchepa kwa chidziwitso komanso matenda osatha. Kafukufuku wasonyeza kuti kudya shuga wambiri kumakhudza kufooka kwa kukumbukira kwakanthawi kochepa, makamaka.

• Mafuta a nsomba

Mafuta a nsomba, Lili ndi omega 3 fatty acids eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Mafuta awa amathandizira kukumbukira. Onse a DHA ndi EPA ndi ofunikira ku thanzi komanso kugwira ntchito kwa ubongo.

• sinkhasinkha

kusinkhasinkhaZimakhudza thanzi lathu bwino m'njira zambiri. Zimapumula komanso zotsitsimula. Amachepetsa nkhawa ndi ululu, amachepetsa kuthamanga kwa magazi komanso amakumbukira bwino. Kusinkhasinkha kumanenedwa kuti kumawonjezera imvi mu ubongo. Imvi imachepa tikamakalamba, zomwe zimakhudza kwambiri kukumbukira ndi kuzindikira.

• Sungani kulemera kwanu pamalo abwino

Kukhalabe ndi thupi labwino n'kofunika. Kafukufuku wambiri amasonyeza kuti kunenepa kwambiri ndi chifukwa cha chiopsezo cha kuchepa kwa chidziwitso. Chochititsa chidwi n'chakuti, kunenepa kwambiri kumayambitsa kusintha kwa majini okhudzana ndi kukumbukira mu ubongo ndipo kumakhudza kwambiri kukumbukira.

• kugona mokwanira

Kugona kumagwira ntchito yofunika kwambiri pakuphatikiza kukumbukira, njira yomwe kukumbukira kwakanthawi kochepa kumalimbikitsidwa ndikusinthidwa kukhala zikumbukiro zokhalitsa. Maphunziro, kusowa tulozimasonyeza kuti zikhoza kusokoneza kukumbukira.

• Osamwa mowa

Kumwa mowa kwambiri kumawononga thanzi ndipo kumasokoneza kukumbukira. Mowa umakhala ndi zotsatira za neurotoxic muubongo. Kumwa mobwerezabwereza kumawononga hippocampus, mbali yofunika kwambiri ya ubongo yomwe imagwira ntchito yofunika kwambiri pakukumbukira. 

• phunzitsani ubongo wanu

Kukulitsa luso lazidziwitso posewera masewera okumbukira ndi njira yosangalatsa komanso yothandiza yolimbikitsira kukumbukira. Zochita monga mawu ophatikizika, masewera okumbukira mawu… Zochita izi zimachepetsanso chiopsezo cha dementia.

• Osadya ma carbohydrate oyeretsedwa

Ngakhale kuti pali zakudya zomwe zimalimbikitsa kukumbukira, palinso zakudya zomwe zimayambitsa vuto la kukumbukira. Zochuluka monga makeke, chimanga, makeke, mpunga woyera ndi buledi woyera ma carbohydrate oyeretsedwa Kugwiritsa ntchito kumawononga kukumbukira. Zakudya izi zimakhala ndi index yayikulu ya glycemic, kutanthauza kuti thupi limagaya ma carbohydrate awa mwachangu, zomwe zimapangitsa kuti shuga achuluke m'magazi. Kafukufuku wasonyeza kuti kudya kwambiri kwa ma carbohydrate oyeretsedwa kumalumikizidwa ndi kukhumudwa, kuchepa kwa chidziwitso, komanso kuchepa kwa chidziwitso.

• Samalani ndi kusowa kwa vitamini D

Vitamini DNdi chakudya chomwe chimagwira ntchito yofunika kwambiri m'thupi. Kuchepa kwa vitaminiyi kumayambitsa mavuto ambiri, monga kuchepa kwa chidziwitso. Zimawonjezeranso chiopsezo chokhala ndi dementia.

• masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndikofunika kuti mukhale ndi thanzi labwino komanso lamaganizo. Kafukufuku watsimikizira kuti ndizopindulitsa ku ubongo ndipo zingathandize kukumbukira kukumbukira anthu azaka zonse, kuyambira ana mpaka akuluakulu.

• yesani curcumin

Curcumin ndi mankhwala omwe amapezeka kwambiri muzu wa turmeric. Ndi antioxidant wamphamvu ndipo imakhala ndi zotsutsana ndi zotupa m'thupi. Kafukufuku wapeza kuti curcumin amachepetsa kuwonongeka kwa okosijeni ndi kutupa mu ubongo, komanso amachepetsa kuchuluka kwa ma amyloid plaques. Izi zimawunjikana pa ma neuron, zimayambitsa kufa kwa maselo ndi minofu ndikupangitsa kukumbukira kukumbukira.

• Kudya cocoa

kokoAmapereka ma antioxidants amphamvu otchedwa flavonoids. Kafukufuku akuwonetsa kuti flavonoids ndiwothandiza kwambiri ku ubongo. Zimathandiza kulimbikitsa kukula kwa mitsempha ya magazi ndi neurons ndikuwonjezera kutuluka kwa magazi m'madera ena a ubongo omwe amakumbukira kukumbukira.

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