Ukutya okonyusa iMemori-Iindlela zokomeleza iMemori

Ukutya esikutyayo kunento yokwenza nenkumbulo? Siyazi ukuba into esiyityayo iyichaphazela njani imizimba yethu. Yonke imihla, izazinzulu zenza izinto ezintsha malunga nokutya okomeleza ingqondo kunye nenkumbulo. Ezi zinto zifunyanisiweyo zibonisa ukuba ukutya kunemisebenzi ebalulekileyo engqondweni nakwinkumbulo.

Umzimba wethu awukuthandi uxinzelelo. Ikhupha ii-cytokines ezivuthayo xa sigxininisekile. Ezi khemikhali zincinci, njengosulelo, zinyanzela amajoni omzimba ukuba avuthe kwaye alwe noxinzelelo ngokudumba. Ukudumba kunceda ukusikhusela kwizifo kwaye kulungise umzimba xa sidibana nemeko efana nokwenzakala emzimbeni. Kodwa ukuvuvukala okungapheliyo yimeko eyahlukileyo. Inokubangela izifo ezizimelayo ezifana ne-multiple sclerosis, ixhala, uxinzelelo lwegazi oluphezulu, kunye nokunye.

Amathumbu ethu agcina iimpendulo zomzimba wethu zokuzikhusela kunye nokudumba. Ukongeza, iihomoni zamathumbu ezingena okanye ziveliswa kwingqondo zikwachaphazela amandla okuqonda, njengokuqonda kunye nokusebenza kolwazi olutsha.

Ukwengeza, antioxidantsUkutya okutyebileyo ngamafutha amahle, iivithamini, kunye neeminerali kunokunceda ukuthintela isifo sobuchopho. Ke xa sinika imizimba yethu ukutya okunesondlo okunceda amathumbu kunye nengqondo, sibumba iingqondo zethu ngobuchule. Ngale ndlela, ukutya okomeleza inkumbulo kuzuza ukubaluleka.

Ukutya Okwandisa Inkumbulo

• amazimba

Iinkozo ezipheleleyo kukutya okuhambelana nengqondo. I-oatmeal, i-quinoa, i-barley, i-brown kunye nerayisi yasendle, ingqolowa kunye ne-amaranth ziphakathi kokutya okuqinisa imemori. Ifiber kunye neecarbohydrates ezintsonkothileyo ezikwiinkozo zivula imithambo yegazi ebuchotsheni. Ikhusela i-cerebral palsy kunye ne-dementia.

• Iimbotyi

Iimbotyi zine-iron, i-potassium, i-magnesium, i-folate, i-choline, i-thiamine kunye neentlobo ezahlukeneyo ze-phytosterols ekufuneka zifunyenwe ekutyeni. Ezi zondlo ziphucula umsebenzi wokuqonda. Inceda ukomeleza inkumbulo.

• avocado

avocadoIlinganisa inqanaba leswekile yegazi kunye nomxholo wayo we-monounsaturated kwaye yongeza ukukhanya esikhumbeni. Iqulethe zombini i-vitamin K kunye ne-folate, i-avokhado yenye yokutya okunyusa inkumbulo. Ngenxa yokuba iyasebenza ekomelezeni umsebenzi wokuqonda, ngakumbi inkumbulo. Ikwanceda nokuthintela amahlwili egazi engqondweni.

• Beet

Le ngcambu yemifuno inciphisa ukuvuvukala, iqulethe i-anti-cancer antioxidants kwaye inceda ukususa i-toxins egazini. Enye ingenelo kukuba yenye yokutya okunyusa inkumbulo. I-nitrate yendalo kwiibeet iphucula ukusebenza kwengqondo ngokunyusa ukuhamba kwegazi kwingqondo.

• Iiblueberries

IiblueberriesYenye yokutya okunomthamo ophezulu wokulwa ne-antioxidant kunye ne-vitamin C, i-vitamin K kunye nomxholo we-fiber. Ikhusela ingqondo kwaye yomeleza inkumbulo.

• lwerharnate

Esi siqhamo sibomvu siswiti sikwanazo ne-antioxidant ephezulu. Ikhusela ingqondo kuxinzelelo lwe-oxidative. Ikhusela ingqondo kunye nenkqubo ye-nervous ekudumbeni.

• umhluzi wamathambo

umhluzi wamathambo, yenye yokutya okomeleza inkumbulo. Ngenxa yokuba inezondlo. Inceda ukuphucula inkumbulo.

• broccoli

broccoli ilola inkumbulo ngenxa yesiqulatho sayo esiphezulu sevithamin K kunye necholine.

• Itshokholethi emnyama

Itshokholethi emnyamaIqukethe i-flavonols ene-antioxidant kunye ne-anti-inflammatory properties. Ikwathoba noxinzelelo lwegazi. Iphucula ukuhamba kwegazi kuzo zombini ingqondo kunye nentliziyo.

• Umpakathi weqanda

Ukuba utya kuphela iqanda elimhlophe, kufuneka uphinde utye i-yolk. I-yolk iqulethe inani elikhulu le-choline, enceda ukuphuhliswa kwengqondo yomntwana kubasetyhini abakhulelweyo. Ngoko inamandla amakhulu kwimemori.

• ioli yomnquma enyulu

ioli yomnquma enyulu Ndiyabulela kwi-polyphenol antioxidants equlethwe kuyo, ayinakuphucula kuphela ukufunda kunye nememori, kodwa iphinde iguqule izinto ezingalunganga ezinxulumene nobudala kunye nesifo. I-oyile yomnquma iphinda ilwe nee-ADDL, iprotein enetyhefu ebuchotsheni kwaye ibangele isifo sika-Alzheimer.

• imifuno enamagqabi aluhlaza

Njengekhaphetshu, i-chard, isipinatshi, i-lettuce imifuno enamagqabi aluhlaza Ukutya okwandisa inkumbulo. Kuba ukuzitya rhoqo kunciphisa umngcipheko wokuba ne-dementia. Iphucula amandla engqondo. Ngoko ke, komeleza inkumbulo.

• Rosemary

I-Carnosic acid, enye yezinto eziphambili zerosemary, ikhusela ingqondo kumonakalo. Ukonakala kwengqondo kuthetha ukuba kuya kuba nobunzima bokwenza imisebenzi yengqondo. Ngoko irosemary yenye yokutya okomeleza inkumbulo.

• Islamoni

IslamoniYenye yezona zinto zinezondlo, zokutya ezilungele ingqondo. Iphucula inkumbulo ngokunceda ingqondo ukuba isebenze kakuhle kunye ne-omega 3 fatty acids.

• offal

Inyama yenyama efana nezintso, isibindi kunye nentliziyo ine-micronutrients efana ne-alpha lipoic acid enefuthe elihle kwimpilo yengqondo. Alpha lipoic acidUkuphucula ukusilela kwememori kwizigulana ze-Alzheimer. Idlala indima ekusebenzeni kakuhle kwengqondo.

• Isithsaba

Isetyenziswe kwimbali yonke kwiimpawu zayo zokuphilisa. I-turmericIkhompawundi ye-curcumin efumaneka kubusi iphucula ukufunyanwa kweoksijini yengqondo kwaye yenza kube lula ukusetyenzwa kolwazi.

• Walnut

Walnutiphucula impilo yengqondo. Iqulethe amanqanaba aphezulu e-antioxidants, iivithamini kunye neeminerali, ngaloo ndlela iphucula ukuphaphama kwengqondo. I-Vitamin E kwi-walnuts nayo iyanciphisa umngcipheko we-Alzheimer's disease.

• Iamangile

Iamangile Kukutya okuphezulu kwengqondo. Kukutya okwandisa inkumbulo. Ngenxa yokuba isityebi kwi-vitamin E, i-folate kunye ne-omega 6 fatty acids. Oku kutya kunempembelelo enamandla kwinkumbulo.

• Indongomane

Amandongomane Ine-niacin ephezulu kunye nomxholo we-folate kwaye ngumthombo obalaseleyo we-vitamin E. Ezi zondlo zithintela ukuhla kwengqondo okunxulumene neminyaka.

• Iti eluhlaza

Iti eluhlazaIipolyphenols ezikuyo ziphucula ukusebenza kwengqondo. Yomeleza inkumbulo. Esinye isithako esifumaneka kwiti eluhlaza yicaffeine. Yenye yezona zinto zinamandla zivuselela ingqondo.

• coffee

Ikofu sisiselo esinecaffeine. Uninzi lweenzuzo zengqondo zivela kwi-caffeine. Kodwa ikwanezinye iikhompawundi ezifana ne-chlorogenic acid enokuchaphazela ingqondo. Inika ugxininiso, iphucula ukuphaphama, ixesha lokuphendula kunye nenkumbulo.

• isiselo se-orenji

isiselo se-orenji Ityebile kwivithamin C. Le vithamini inceda ukugxila ingqalelo. Yomeleza inkumbulo.

• smoothies eluhlaza

I-smoothies eluhlaza yenziwe ngokudibanisa iziqhamo eziluhlaza kunye nemifuno efana nekhukhamba, i-kale, isipinashi, i-apula eluhlaza. Izondlo ezikuyo zomeleza ingqondo. Nantsi iresiphi ye-memory booster smoothie…

izinto

• Izandla ezi-2 zekhaphetshu ekrwada
• Isiqingatha sebhanana esi-1, sihlanjululwe kwaye sinqunywe
• Isiqingatha se-avocado e-1
• Iglasi yeyogathi
• isiqingatha seglasi yobisi
• umkhenkce onesandla

Kwenziwa njani?

• Hlamba ikhaphetshu. Hlanganisa zonke izithako kwi-blender. 
• Ukuba i-smoothie inzima kakhulu, unokongeza ubisi obuninzi. 
• Ukuba ibhityile kakhulu, yongeza ibhanana okanye iavokhado.

ubisi lwegolide

Ikwabizwa ngokuba yi-turmeric latte ubisi lwegolideSisiselo esifudumeleyo, esinekhrimu equlethe itrameric, isiqholo esimthubi esiqaqambileyo. I-Turmeric iqulethe i-curcumin, enokunyusa ukuveliswa komzimba we-brain-derived neurotrophic factor. Into ephantsi inxulumene nokusilela kwengqondo kunye nokuphazamiseka kwe-neurological. Ngoko ke, ukwandisa amanqanaba abo kuphucula ukusebenza kwengqondo. Ubisi lwegolide lwenziwa ngolu hlobo lulandelayo;

izinto

• Iikomityi ezimbini zobisi
• 1,5 ithisipuni (5 grams) ye-turmeric yomhlaba
• Bal
• I-Cinnamon okanye i-pepper emnyama

Kwenziwa njani?

• Fudumeza ubisi kubushushu obuphantsi.
• Gcoba i-turmeric uze uyisuse emlilweni.
• Galela ubisi lwegolide kwimagi kwaye ukhethe ukongeza i-sweetener.

Kefir

Kefir Sisiselo esivundisiweyo esipakishwe ngeeprobiotics. Yenziwe ngobisi oluvundisiweyo. Inceda ukusebenza kwengqondo ngokukhuthaza ukukhula kweebhaktheriya eziphilileyo ezifumaneka emathunjini.

Iindlela zokuphucula inkumbulo

• sebenzisa iswekile encinci

Ukusetyenziswa kweswekile eninzi kubangela iingxaki ezininzi zempilo ezifana nokuncipha kwengqondo kunye nezifo ezingapheliyo. Uphononongo lubonise ukuba ukutya iswekile eninzi kunempembelelo ekunciphiseni inkumbulo yexesha elifutshane, ngakumbi.

• Ioli yeentlanzi

Ioli yeentlanzi, Ityebile kwi-omega 3 fatty acids eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA). Ezi oyile ziphucula inkumbulo. Zombini i-DHA kunye ne-EPA zibalulekile kwimpilo kunye nokusebenza kwengqondo.

• camngca

I-MeditasyonIchaphazela impilo yethu kakuhle ngeendlela ezininzi. Kuyaphumla kwaye kuyathuthuzela. Inciphisa uxinzelelo kunye neentlungu, yehlisa uxinzelelo lwegazi kwaye iphucule inkumbulo. Ukucamngca kuchazwa ukwandisa i-gray matter kwingqondo. Izinto ezingwevu ziyancipha njengoko sikhula, nto leyo echaphazela kakubi inkumbulo kunye nokuqonda.

• Gcina ubunzima bakho kuluhlu olusempilweni

Ukugcina ubunzima bomzimba obusempilweni kubalulekile. Izifundo ezininzi zikhomba ukutyeba njengomngcipheko wokuncipha kwengqondo. Okubangel 'umdla kukuba, ukutyeba ngokugqithiseleyo kubangela utshintsho kwiimfuza ezinxulumene nenkumbulo kwingqondo kwaye kuchaphazela kakubi imemori.

• lala ngokwaneleyo

Ukulala kudlala indima ebalulekileyo ekuqiniseni imemori, inkqubo apho iinkumbulo zexesha elifutshane ziqiniswa kwaye ziguqulelwe kwiinkumbulo ezihlala ixesha elide. Izifundo, ukuphuthelwa kwakhoibonisa ukuba inokuchaphazela kakubi imemori.

• Musa ukusebenzisa utywala

Ukusela utywala obuninzi kuyingozi empilweni kwaye kuyichaphazela kakubi inkumbulo. Utywala buneziphumo ze-neurotoxic kwingqondo. Ukusela okuphindaphindiweyo kuyonakalisa ihippocampus, inxalenye ebalulekileyo yobuchopho edlala indima ebalulekileyo kwinkumbulo. 

• qeqesha ingqondo yakho

Ukuphuhlisa izakhono zokuqonda ngokudlala imidlalo yeenkumbulo yindlela eyonwabisayo nesebenzayo yokomeleza inkumbulo. Imisebenzi efana nephazili yamagama, imidlalo yokukhumbula amagama… Le misebenzi ikwanciphisa umngcipheko wokuphambana kwengqondo.

• Musa ukutya iicarbohydrate ezisulungekileyo

Nangona kukho ukutya okomeleza inkumbulo, kukwakho nokutya okubangela ukulibala. Izixa ezikhulu ezifana neekeyiki, iisiriyeli, iiqebengwana, irayisi emhlophe kunye nesonka esimhlophe iicarbohydrates ezicocekileyo Ukusetyenziswa kuyonakalisa inkumbulo. Oku kutya kune-index ye-glycemic ephezulu, oku kuthetha ukuba umzimba ugaya ezi carbohydrates ngokukhawuleza, okubangela ukunyuka ngokukhawuleza kwiqondo leswekile yegazi. Uphononongo lubonise ukuba ukusetyenziswa okuphezulu kwe-carbohydrates esulungekileyo kuhambelana nokuphazamiseka kwengqondo, ukuncipha kwengqondo, kunye nokuncipha komsebenzi wokuqonda.

• Qaphela ukunqongophala kwevithamin D

Ivithamin DSisakhamzimba esidlala indima ebaluleke kakhulu emzimbeni. Amanqanaba aphantsi ale vithamini abangela iingxaki ezininzi, ezifana nokuncipha komsebenzi wokuqonda. Ikwanyusa umngcipheko wokuba nesifo sengqondo esiyingozi.

• umthambo

Umthambo ubalulekile kwimpilo yomzimba nengqondo. Uphononongo luye lwafumanisa ukuba luyinzuzo kwingqondo kwaye lunokunceda ukuphucula imemori kubantu bayo yonke iminyaka, ukusuka kubantwana ukuya kubantu abadala.

• zama i-curcumin

I-Curcumin i-compound efunyenwe kwiindawo eziphezulu kwiingcambu ze-turmeric. I-antioxidant enamandla kwaye ineempembelelo ezinamandla ezichasayo emzimbeni. Izifundo ziye zafumanisa ukuba i-curcumin inciphisa umonakalo we-oxidative kunye nokuvuvukala kwingqondo, kunye nokunciphisa inani le-amyloid plaques. Ezi ziqokelelana kwii-neuron, zibangela ukufa kweeseli kunye nezicubu kwaye zikhokelela ekuphulukaneni nenkumbulo.

• Yidla i-cocoa

kakhokhoIbonelela nge-antioxidants enamandla ebizwa ngokuba yi-flavonoids. Uphando lubonisa ukuba i-flavonoids iluncedo kakhulu kwingqondo. Inceda ukuvuselela ukukhula kwemithambo yegazi kunye ne-neurons kunye nokwandisa ukuhamba kwegazi kwiindawo zobuchopho ezibandakanyekayo kwimemori.

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