Zvokudya Kuwedzera Memory - Nzira dzekusimudzira Memory

Zvokudya zvatinodya zvinei chokuita nendangariro? Tinoziva kuti zvatinodya zvinokanganisa sei miviri yedu. Zuva nezuva, masayendisiti ari kuita zvitsva pamusoro pezvokudya zvinosimbisa uropi uye ndangariro. Izvi zvakawanikwa zvinoratidza kuti chikafu chine mabasa akakosha pauropi nemundangariro.

Muviri wedu haudi kushushikana. Inoburitsa cytokines inoputika patinenge takamanikidzwa. Aya makemikari madiki, senge hutachiona, anomanikidza immune system kupisa uye kurwisa kushushikana kuburikidza nekuzvimba. Kuzvimba kunobatsira kutidzivirira kubva kuzvirwere uye kugadzirisa muviri kana tasangana nemamiriro akaita sekukuvara kwemuviri. Asi kuzvimba kusingaperi mamiriro akasiyana. Inogona kukonzera zvirwere zve autoimmune senge multiple sclerosis, kusagadzikana, kukwira kweropa, nezvimwe.

Ura hwedu hunochengetedza mhinduro dzemuviri wedu uye kuzvimba. Uye zvakare, mahormone emudumbu anopinda kana kuburitswa muuropi anokanganisawo kugona kwekuziva, sekunzwisisa uye kugadzirisa ruzivo rutsva.

Pamusoro pe, antioxidantsZvokudya zvakapfuma mumafuta akanaka, mavhitamini, uye zvicherwa zvinogona kubatsira kudzivirira chirwere chepfungwa. Saka patinopa muviri wedu chikafu chinovaka muviri chinobatsira ura neuropi, tinenge tichiumba pfungwa dzedu nounyanzvi. Nenzira iyi, zvokudya zvinosimbisa ndangariro zvinowana kukosha.

Zvokudya Zvinowedzera Kuyeuka

• zviyo zvose

Mbeu dzakakwana chikafu chepfungwa. Oatmeal, quinoa, barley, brown and wild rice, gorosi uye amaranth ndezvimwe zvezvokudya zvinosimbisa chiyeuchidzo. Fiber nemacarbohydrates akaomarara ari muzviyo zvinovhura tsinga dzeropa dzakavharika muuropi. Inodzivirira cerebral palsy uye dementia.

• muriwo

Legumes ine iron, potasium, magnesium, folate, choline, thiamine uye akasiyana phytosterols anofanira kuwanikwa kubva muchikafu. Izvi zvinovaka muviri zvinovandudza kugona kwekuziva. Inobatsira kusimbisa ndangariro.

• yekotapeya

yekotapeyaInoenzanisa chiyero cheshuga yeropa nemafuta ayo e-monounsaturated uye inowedzera kupenya kuganda. Iine ese ari maviri vhitamini K uye folate, avocado chimwe chezvikafu zvinosimudzira ndangariro. Nokuti inoshanda mukusimbisa basa rekuziva, kunyanya ndangariro. Inobatsirawo kudzivirira kugwamba kweropa muuropi.

• Beet

Iyi midzi yemuriwo inoderedza kuzvimba, ine anti-cancer antioxidants uye inobatsira kubvisa chepfu muropa. Imwe bhenefiti ndeyekuti ndechimwe chezvikafu zvinosimudzira ndangariro. Iwo echisikigo nitrate mumabheti anovandudza kushanda kwepfungwa nekuwedzera kuyerera kweropa kuhuropi.

• Blueberries

BlueberriesIcho chimwe chezvikafu zvine yakanyanya antioxidant kugona ine vhitamini C, vhitamini K uye fiber zvirimo. Inodzivirira uropi uye inosimbisa ndangariro.

• mutamba

Uyu muchero mutsvuku unotapira unewo high antioxidant simba. Inodzivirira uropi kubva kune oxidative kusagadzikana. Inodzivirira uropi uye nervous system kubva kuzvimba.

• muto webhonzo

muto webhonzo, chimwe chezvokudya zvinosimbisa ndangariro. Nekuti ine zvinovaka muviri. Inobatsira kuvandudza chiyeuchidzo.

• broccoli

broccoli inorodza ndangariro nekuda kwehuwandu hwayo hwevhitamini K uye choline.

• Chokoreti yakasviba

Chokoreti yakasvibaIyo ine flavonols ine antioxidant uye anti-inflammatory properties. Inoderedzawo BP. Inovandudza kuyerera kweropa kune zvose zviri zviviri uropi nemwoyo.

• Yai yolk

Kana iwe uchingodya zai jena, iwe unofanirwawo kudya iyo yolk. Iyo yolk ine yakawanda ye choline, iyo inobatsira kukura kweuropi hwe fetus kuvakadzi vane pamuviri. Saka ine simba guru pamusoro pendangariro.

• extra virgin mafuta omuorivhi

extra virgin mafuta omuorivhi Kutenda kune polyphenol antioxidants yainayo, haingogone kuvandudza kudzidza uye ndangariro, asi zvakare kudzoreredza zvisizvo zvine chekuita nezera uye chirwere. Mafuta omuorivhi anorwisawo maADDL, puroteni ine muchetura kuuropi uye inokonzera chirwere cheAlzheimer.

• miriwo yemashizha yakasvibirira

Zvakadai semakabheji, chard, sipinashi, lettuce miriwo yemashizha yakasvibirira Zvokudya zvinowedzera ndangariro. Nokuti kuadya nguva dzose kunoderedza njodzi yedementia. Inovandudza mano epfungwa. Nokudaro, inosimbisawo ndangariro.

• Rosemary

Carnosic acid, chimwe chezvinhu zvakakosha zverosemary, inodzivirira huropi kubva mukukuvadzwa. Kukuvadzwa kweuropi zvinoreva kuti ichave nedambudziko rekuita mabasa epfungwa. Saka rosemary ndechimwe chezvokudya zvinosimbisa ndangariro.

• Salmoni

SalmoniNdechimwe chezvokudya zvinovaka muviri zvikuru, zvine hushamwari hwepfungwa. Inovandudza ndangariro nekubatsira uropi kushanda zvakanaka ne omega 3 fatty acids.

• offal

Mhuka dzenhengo dzakaita seitsvo, chiropa nemoyo zvine mamicronutrients akadai sealpha lipoic acid ane mhedzisiro yakanaka pahutano hwekuziva. Alpha lipoic acidInovandudza kushomeka kwendangariro muvarwere veAlzheimer. Inoita basa mukushanda kwakanaka kwehuropi.

• Turmeric

Yakashandiswa munhoroondo yose yekuporesa kwayo. turmericMushonga wecurcumin unowanikwa muuchi unovandudza kutorwa kweokisijeni muuropi uye inoita kuti zvive nyore kugadzira ruzivo.

• Walnut

Walnutinovandudza hutano hwekuziva. Iine huwandu hwakawanda hwe antioxidants, mavitamini nemaminerari, nekudaro inovandudza kusvinura kwepfungwa. Vitamin E muwalnuts zvakare inoderedza njodzi yechirwere cheAlzheimer.

• Almond

Almond Icho chikafu chepamusoro chehuropi. Icho chikafu chinowedzera ndangariro. Nekuti yakapfuma muvhitamini E, folate uye omega 6 fatty acids. Zvokudya izvi zvine simba pandangariro.

• Nzungu

Nzungu Iyo ine yakakwira niacin uye folate yemukati uye yakanaka sosi yevhitamini E. Izvi zvinovaka muviri zvinodzivirira kuderera kwepfungwa kunoenderana nezera.

• Green tea

Green teaIyo polyphenols mairi inovandudza kushanda kwehuropi. Inosimbisa ndangariro. Chimwe chinhu chinowanikwa mugreen tea is caffeine. Ndicho chimwe chezvinyanya simba zvinokurudzira uropi.

• kofi

Kofi chinwiwa chine caffeine. Zvizhinji zvehuropi zvinobatsira zvinobva kune caffeine. Asi zvakare ine mamwe makomisheni akadai se chlorogenic acid inogona kukanganisa uropi. Inopa kutarisa, inovandudza kusvinura, kuita nguva uye ndangariro.

• chinwiwa cheranjisi

chinwiwa cheranjisi Yakapfuma muvhitamini C. Iyi vhitamini inobatsira kuisa pfungwa. Inosimbisa ndangariro.

• green smoothies

Green smoothies inogadzirwa nemusanganiswa wemichero yakasvibirira nemiriwo senge cucumber, kale, sipinachi, green apple. Zvokudya zviri mairi zvinosimbisa uropi. Heino iyo memory booster smoothie recipe…

zvinhu

• 2 zvitsama zvekabichi mbishi
• 1 hafu yebhanana, yakasvibiswa uye yakachekwa
• Hafu ye1 avocado
• Girazi re yogati
• hafu yegirazi remukaka
• tsama yechando

Zvinoitwa sei?

• Geza kabichi. Sakanidza zvese zvinoshandiswa mu blender. 
• Kana iyo smoothie yakanyanya kukora, unogona kuwedzera mamwe mukaka. 
• Kana yakanyanya kutetepa, wedzera mamwe mabhanana kana avocado.

mukaka wendarama

Uyewo inonzi turmeric latte mukaka wendaramaChinwiwa chinodziya, chine kirimu chine turmeric, iyo inopenya yero inonhuwirira. Turmeric ine curcumin, inogona kuwedzera kugadzirwa kwemuviri kweuropi-inotorwa neurotrophic factor. Chinhu chakaderera chinosanganiswa nekusakwana kwepfungwa uye neurological kusagadzikana. Nokudaro, kuwedzera mazinga avo kunovandudza kushanda kwehuropi. Mukaka wegoridhe unogadzirwa sezvinotevera;

zvinhu

• 2 makapu emukaka
• 1,5 mashupuni (5 magiramu) evhu turmeric
• Bal
• Cinnamon kana mhiripiri

Zvinoitwa sei?

• Pisa mukaka pamoto muduku.
• Whisk in the turmeric wozobvisa kubva pakupisa.
• Dururira mukaka wegoridhe mugagi uye zvichida uwedzere sweetener.

Kefir

Kefir Chinwiwa chakaviriswa chakazara nemaprobiotics. Inogadzirwa nemukaka wakaviriswa. Inobatsira kushanda kwehuropi nekusimudzira kukura kwehutachiona hune hutano hunowanikwa mumatumbu.

Nzira dzekuwedzera Memory

• kudya shuga shoma

Kunyanya kushandiswa kweshuga kunokonzera matambudziko akawanda ehutano akadai sekuderera kwekuziva uye zvirwere zvisingaperi. Zvidzidzo zvakaratidza kuti kudya shuga yakawandisa kune mhedzisiro pakuderera kwekurangarira kwenguva pfupi, kunyanya.

• Mafuta ehove

Mafuta ehove, Yakapfuma mu omega 3 fatty acids eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Mafuta aya anovandudza ndangariro. DHA neEPA zvese zvakakosha kune hutano nekushanda kwehuropi.

• fungisisa

chirangariroInobata hutano hwedu zvakanaka munzira dzakawanda. Zvinozorodza uye zvinozorodza. Inoderedza kushushikana uye kurwadziwa, inoderedza BP uye kunyange inovandudza chiyeuchidzo. Kufungisisa kunonzi kunowedzera grey muuropi. Grey nyaya inodzikira sezvatinokura, izvo zvinokanganisa ndangariro nekuziva.

• Chengetedza uremu hwako muhutano hwakanaka

Kuchengeta uremu hwemuviri hune hutano hwakakosha. Zvidzidzo zvakawanda zvinonongedza kufutisa sechikonzero chengozi yekudzikira kwekuziva. Sezvineiwo, kufutisa kunokonzera shanduko mumajini ane chekuita nendangariro muuropi uye kunokanganisa ndangariro.

• kurara zvakakwana

Kurara kunoita basa rinokosha mukusimbisa ndangariro, muitiro uyo ndangariro dzenguva pfupi dzinosimbiswa uye dzinoshandurwa kuva ndangariro dzinogara kwenguva refu. Tsvakurudzo, kushaya hope kwakoinoratidza kuti inogona kukanganisa ndangariro.

• Usashandise doro

Kunwa zvinwiwa zvinodhaka zvakawandisa kunokuvadza utano uye kunokanganisa ndangariro. Doro rinoita neurotoxic mhedzisiro pahuropi. Kudzokororwa kwekunwa kunokanganisa hippocampus, chikamu chakakosha chehuropi chinoita basa rakakosha mundangariro. 

• dzidzisa pfungwa dzako

Kukudziridza hunyanzvi hwekuziva nekutamba mitambo yekurangarira inzira inonakidza uye inoshanda yekusimbisa ndangariro. Zviitwa zvakaita semapikicha, mitambo yekurangarira mazwi… Zviitiko izvi zvinoderedzawo njodzi yedementia.

• Usadye makabhohaidhiretsi akacheneswa

Kunyange zvazvo kune zvokudya zvinosimbisa ndangariro, panewo zvokudya zvinokonzera kukanganisa ndangariro. Zvizhinji zvakaita semakeke, zviyo, makeke, mupunga muchena nechingwa chichena makabhohaidhiretsi akacheneswa Kushandisa kunokanganisa ndangariro. Zvikafu izvi zvine index yakakwira yeglycemic, zvichireva kuti muviri unogaya macarbohydrates aya nekukurumidza, zvichikonzera kukwira nekukurumidza kwemazinga ehuga. Zvidzidzo zvakaratidza kuti kushandiswa kwakanyanya kwemacarbohydrates akacheneswa kwakabatana nedementia, kuderera kwekuziva, uye kuderera kwekuziva basa.

• Ngwarira kushomeka kwevhitamini D

Vitamin DIcho chikafu chinoita basa rakakosha mumuviri. Kuderera kwevhitamini iyi kunokonzera matambudziko akawanda, akadai sekuderera kwekuziva. Zvinowedzerawo mukana wekuita dementia.

• kurovedza muviri

Kuita maekisesaizi kwakakosha pautano hwemuviri nepfungwa. Zvidzidzo zvakaratidza kuti inobatsira kuhuropi uye inogona kubatsira kuvandudza ndangariro muvanhu vemazera ese, kubva kuvana kusvika kuvakuru vakuru.

• edza curcumin

Curcumin ikemikari inowanikwa mune yakanyanya kuwanda muturmeric mudzi. Iyo ine simba antioxidant uye ine yakasimba anti-kuzvimba mhedzisiro mumuviri. Zvidzidzo zvakawana kuti curcumin inoderedza kukuvara kweoxidative uye kuzvimba muuropi, pamwe nekudzikisa huwandu hweamyloid plaques. Izvi zvinoungana pamaneuron, zvinokonzeresa kufa kwesero uye tishu uye zvinotungamira mukurasikirwa nendangariro.

• Kudya cocoa

KakaoInopa ane simba antioxidants anonzi flavonoids. Tsvagiridzo inoratidza kuti flavonoids inonyanya kubatsira kuhuropi. Inobatsira kukurudzira kukura kwetsinga uye neuroni uye kuwedzera kuyerera kweropa muzvikamu zvehuropi zvinobatanidzwa mundangariro.

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