Ukudla Okuthuthukisa Inkumbulo - Izindlela Zokuthuthukisa Inkumbulo

Ukudla esikudlayo kuhlangene ngani nenkumbulo? Siyazi ukuthi esikudlayo kuyithinta kanjani imizimba yethu. Ososayensi bathola izinto ezintsha nsuku zonke mayelana nokudla okuqinisa ubuchopho nenkumbulo. Lokhu okutholakele kubonisa ukuthi ukudla kunemisebenzi ebalulekile ebuchosheni nasenkumbulo.

Umzimba wethu awukuthandi ukucindezeleka. Ikhulula ama-cytokines avuthayo lapho sicindezelekile. Lawa makhemikhali amancane, njengokutheleleka, enza amasosha omzimba avuthe futhi alwe nokucindezeleka ngokuvuvukala. Ukuvuvukala kusiza ukusivikela ezifweni futhi kulungisa umzimba lapho sithola ukulimala. Kodwa ukuvuvukala okungapheli kuyisimo esihlukile. Kungabangela izifo ezizimele ezifana ne-multiple sclerosis, ukukhathazeka, umfutho wegazi ophakeme nokunye.

Amathumbu ethu agcina ukusabela komzimba wethu nokuvuvukala kulawuleka. Ngaphezu kwalokho, amahomoni amathumbu angena noma akhiqizwa ebuchosheni aphinde athinte ikhono lokucabanga, njengokuqonda nokucubungula ulwazi olusha.

Ngaphezu kwalokho, ama-antioxidantsUkudla okunothe ngamafutha amahle, amavithamini namaminerali kusiza ukuvikela ezifweni zobuchopho. Ngakho lapho sinikeza imizimba yethu ukudla okunomsoco okuzuzisa kokubili amathumbu nobuchopho, silolonga izingqondo zethu ngobuciko. Ngalo mqondo, ukudla okuqinisa inkumbulo kuthola ukubaluleka.

Ukudla Okuthuthukisa Inkumbulo

• okusanhlamvu okuphelele

Izinhlamvu eziphelele ziwukudla okusebenza ingqondo. I-Oatmeal, i-quinoa, ibhali, irayisi elinsundu nelasendle, ukolweni ne-amaranth kuphakathi kokudla okuqinisa inkumbulo. I-fiber nama-carbohydrate ayinkimbinkimbi aqukethwe okusanhlamvu avula imithambo yegazi evalekile ebuchosheni. Ivimbela i-cerebral palsy kanye nokuwohloka komqondo.

• ugaye

Imifino iqukethe insimbi, i-potassium, i-magnesium, i-folate, i-choline, i-thiamine nama-phytosterol ahlukahlukene okufanele atholakale ekudleni. Lezi zakhi zithuthukisa ukusebenza kwengqondo. Kuyasiza ukuqinisa inkumbulo.

• ukwatapheya

ukwatapheyaIlinganisa izinga likashukela egazini namafutha alo e-monounsaturated futhi yengeza ukukhanya esikhumbeni. Iqukethe kokubili uvithamini K kanye ne-folate, ukwatapheya ungenye yokudla okuthuthukisa inkumbulo. Ngoba iyasebenza ekuqiniseni umsebenzi wokuqonda, ikakhulukazi inkumbulo. Kuyasiza futhi ukuvimbela amahlule egazi ebuchosheni.

• beetroot

Le mifino yezimpande inciphisa ukuvuvukala, iqukethe ama-anti-cancer anti-cancer futhi isiza ukususa ubuthi egazini. Enye inzuzo ukuthi ingenye yokudla okuqinisa inkumbulo. Ama-nitrate emvelo kuma-beet athuthukisa ukusebenza kwengqondo ngokwandisa ukugeleza kwegazi ukuya ebuchosheni.

• AmaBlueberries

AmaBlueberriesIngenye yokudla okunomthamo omkhulu we-antioxidant ngovithamini C, K kanye ne-fiber content. Ivikela ubuchopho futhi iqinise inkumbulo.

• emhlophe

Lesi sithelo esibomvu esimnandi sinomthamo omkhulu we-antioxidant. Ivikela ubuchopho ekucindezelekeni okwenziwe nge-oxidative. Ivikela ubuchopho nesimiso sezinzwa ekuvuvukeni.

• umhluzi wamathambo

umhluzi wamathambookunye ukudla okuqinisa inkumbulo. Ngoba inomsoco. Kuyasiza ukuthuthukisa inkumbulo.

• broccoli

broccoli Ilola inkumbulo ngenxa yamazinga ayo aphezulu kavithamini K nokuqukethwe kwe-choline.

• Ushokoledi omnyama

Ushokoledi omnyamaIqukethe ama-flavonols anezindawo zokulwa nokuvuvukala kanye ne-antioxidant. Yehlisa nomfutho wegazi. Ithuthukisa ukugeleza kwegazi kuya kokubili ubuchopho nenhliziyo.

• Isikhuphasha seqanda

Uma udla okumhlophe kweqanda kuphela, kufanele futhi udle isikhuphasha. I-Yolk iqukethe inani elikhulu le-choline, elisiza ekuthuthukiseni ubuchopho bengane kwabesifazane abakhulelwe. Ngakho inamandla amakhulu phezu kwenkumbulo.

• extra virgin amafutha omnqumo

extra virgin amafutha omnqumo Ngenxa ye-polyphenol Antioxidants equkethe, ayikwazi nje ukuthuthukisa ukufunda nenkumbulo, kodwa futhi ihlehlise izinto ezimbi ezihlobene nobudala nesifo. Amafutha omnqumo aphinde alwe nama-ADDL, iphrotheni enobuthi ebuchosheni futhi ebangela isifo i-Alzheimer's.

• imifino eluhlaza

Okufana neklabishi, i-chard, isipinashi, ulethisi imifino enamahlamvu aluhlaza Ukudla okuthuthukisa inkumbulo. Ngoba ukudla lezi njalo kunciphisa ingozi yokuwohloka komqondo. Ithuthukisa ikhono lengqondo. Ngakho-ke, iphinde iqinise inkumbulo.

• URosemary

I-Carnosic acid, enye yezithako eziyinhloko ze-rosemary, ivikela ubuchopho emonakalweni. Ukulimala kobuchopho kusho ukuthi kuzoba nzima ukwenza imisebenzi yengqondo. Ngakho, i-rosemary ingenye yokudla okuqinisa inkumbulo.

• Uhlobo lwenhlanzi

Uhlobo lwenhlanziKungokunye kokudla okunomsoco, okungenangqondo. Ithuthukisa inkumbulo ngokusiza ubuchopho busebenze kahle nge-Omega 3 fatty acids.

• offal

Inyama yezitho ezifana nezinso, isibindi nenhliziyo inezakhi ezincane ezifana ne-alpha lipoic acid, ezinomthelela omuhle empilweni yengqondo. I-Alpha lipoic acidIthuthukisa ukushoda kwenkumbulo ezigulini ze-Alzheimer's. Idlala indima ekusebenzeni kahle kobuchopho.

• Isiphepho

Isetshenziswa kuwo wonke umlando ngezici zayo zokwelapha. turmericInhlanganisela ye-curcumin etholakala ku-hemp ithuthukisa ukuthathwa komoyampilo ebuchosheni futhi yenza kube lula ukucutshungulwa kolwazi.

• I-Walnut

I-Walnutkuthuthukisa impilo yengqondo. Iqukethe amazinga aphezulu e-antioxidant, amavithamini namaminerali, ngaleyo ndlela ithuthukisa ukuqapha kwengqondo. I-Vitamin E kuma-walnuts nayo inciphisa ingozi yesifo i-Alzheimer's.

• Um-alimondi

Um-alimondi Kuyinto superfood for ingqondo. Kuwukudla okuthuthukisa inkumbulo. Ngoba inothe ngovithamini E, folate kanye ne-omega 6 fatty acids. Lokhu kudla kunomthelela onamandla enkumbulweni.

• Ikinati

Amantongomane Inokuqukethwe okuphezulu kwe-niacin kanye ne-folate futhi iwumthombo omuhle kakhulu kavithamini E. Lezi zakhi zivimbela ukwehla kwengqondo okuhlobene neminyaka.

• Itiye elihlaza

Itiye elihlazaAma-polyphenols akuwo athuthukisa ukusebenza kobuchopho. Iqinisa inkumbulo. Enye ingxenye etholakala etiyeni eliluhlaza i-caffeine. Ingenye yezinto ezinamandla kakhulu ezivuselela ubuchopho.

• ikhofi

Ikhofi yisiphuzo esine-caffeine. Iningi lezinzuzo zobuchopho zivela ku-caffeine. Kodwa futhi iqukethe ezinye izinhlanganisela, njenge-chlorogenic acid, ezingathinta ubuchopho. Inikeza ukugxila, ithuthukisa ukuqapha, isikhathi sokuphendula kanye nenkumbulo.

• ijusi yewolintshi

ijusi yewolintshi Inothe ngovithamini C. Le vithamini isiza ukugxilisa ukunaka. Iqinisa inkumbulo.

• ama-smoothies aluhlaza

Ama-smoothie aluhlaza enziwa ngenhlanganisela yezithelo nemifino eluhlaza njengekhukhamba, i-kale, isipinashi, ne-apula eluhlaza. Izakhamzimba ezikuwo ziqinisa ubuchopho. Nansi iresiphi yokuthuthukisa inkumbulo ye-smoothie…

izinto

• Izingcezu ezi-2 zeklabishi eluhlaza
• 1 uhhafu kabhanana, ehlutshiwe futhi osikiwe
• ingxenye ye-avocado engu-1
• Ingilazi yeyogathi
• ingxenye yengilazi yobisi
• idlanzana leqhwa

Kwenziwa kanjani?

• Geza iklabishi. Hlanganisa zonke izithako ku-blender. 
• Uma i-smoothie iminyene kakhulu, ungangeza ubisi olwengeziwe. 
• Uma izacile kakhulu, engeza ubhanana noma ukwatapheya.

ubisi lwegolide

Ibizwa nangokuthi i-turmeric latte ubisi lwegolideisiphuzo esishisayo, esinokhilimu esiqukethe i-turmeric, isinongo esiphuzi ngokugqamile. I-Turmeric iqukethe i-curcumin, engakhuphula ukukhiqizwa komzimba kwe-neurotrophic factor ephuma ebuchosheni. Isici esiphansi sihlotshaniswa nokushoda kwengqondo kanye nokuphazamiseka kwemizwa. Ngakho-ke, ukwandisa amazinga ayo kuthuthukisa ukusebenza kobuchopho. Ubisi lwegolide lwenziwa kanje;

izinto

• 2 izinkomishi zobisi
• 1,5 amathisipuni (5 amagremu) we-ground turmeric
• ball
• Isinamoni noma upelepele omnyama

Kwenziwa kanjani?

• Shisisa ubisi emlilweni omncane.
• Gcoba i-turmeric bese uyisusa ekushiseni.
• Thela ubisi olusagolide ekomini bese ufaka i-sweetener.

I-Kefir

I-Kefir Kuyisiphuzo esivutshiwe esigcwele ama-probiotics. Yenziwe ngobisi olubilile. Isiza ukusebenza kobuchopho ngokukhuthaza ukukhula kwamagciwane anempilo atholakala emathunjini.

Izindlela Zokuqinisa Inkumbulo

• dla ushukela omncane

Ukudla ushukela omningi kubangela izinkinga eziningi zempilo kanye nezifo ezingapheli, njengokuncipha kwengqondo. Ucwaningo luye lwabonisa ukuthi ukudla ushukela omningi kuthinta inkumbulo yesikhashana ikakhulukazi.

• Amafutha ezinhlanzi

Amafutha ezinhlanzi, Icebile ku-omega 3 fatty acids eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA). Lawa mafutha athuthukisa inkumbulo. Kokubili i-DHA ne-EPA zibalulekile empilweni nasekusebenzeni kobuchopho.

• zindla

I-MeditasyonKuyithinta kahle impilo yethu ngezindlela eziningi. Kuyaphumuza futhi kuyapholisa. Inciphisa ukucindezeleka nobuhlungu, yehlisa umfutho wegazi futhi ithuthukise ngisho nenkumbulo. Ukuzindla kuthiwa kwandisa i-grey matter ebuchosheni. Njengoba sikhula, izinto ezimpunga ziyancipha, okuthinta kabi inkumbulo nokuqonda.

• Gcina isisindo sakho kububanzi obunempilo

Ukugcina isisindo somzimba esinempilo kubalulekile. Ucwaningo oluningi lukhomba ukukhuluphala njengento eyingozi yokuncipha kwengqondo. Kuyathakazelisa ukuthi ukukhuluphala ngokweqile kubangela izinguquko ezakhini zofuzo ezihlobene nenkumbulo ebuchosheni futhi kuthinte kabi inkumbulo.

• lala ngokwanele

Ukulala kudlala indima ebalulekile ekuqiniseni inkumbulo, inqubo lapho izinkumbulo zesikhashana ziqiniswa futhi ziguqulwe zibe izinkumbulo ezihlala isikhathi eside. Izifundo, ukuqwasha kwakhokubonisa ukuthi kungase kuthinte kabi inkumbulo.

• Ungasebenzisi utshwala

Ukuphuza uphuzo oludakayo kakhulu kuyingozi empilweni futhi kuthinta kabi inkumbulo. Utshwala bunemiphumela ye-neurotoxic ebuchosheni. Izikhawu zokuphuza eziphindaphindiwe zilimaza i-hippocampus, ingxenye ebalulekile yobuchopho edlala indima ebalulekile enkumbulweni. 

• qeqesha ubuchopho bakho

Ukuthuthukisa amakhono okuqonda ngokudlala imidlalo yenkumbulo kuyindlela ejabulisayo nesebenzayo yokuqinisa inkumbulo. Imisebenzi efana nezindida, imidlalo yokukhumbula amagama… Le misebenzi iphinde yehlise ubungozi bokuwohloka komqondo.

• Ungadli ama-carbohydrate acwengekile

Nakuba kukhona ukudla okuqinisa inkumbulo, kukhona nokudla okudala ukukhubazeka kwenkumbulo. Inani elikhulu njengamakhekhe, okusanhlamvu, amakhukhi, irayisi elimhlophe nesinkwa esimhlophe ama-carbohydrate ahlanzekile Ukusetshenziswa kulimaza inkumbulo. Lokhu kudla kunenkomba ephezulu ye-glycemic, okusho ukuthi umzimba ugaya lawa ma-carbohydrate ngokushesha, okubangela ukwanda ngokushesha kwamazinga kashukela egazini. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa okuphezulu kwama-carbohydrate acwengekile kuhlotshaniswa nokuwohloka komqondo, ukuncipha kwengqondo, nokuncipha kokusebenza kwengqondo.

• Qaphela ukuntuleka kwevithamini D

Ivithamini DKungumsoco odlala indima ebaluleke kakhulu emzimbeni. Amazinga aphansi ale vithamini abangela izinkinga eziningi njengokuncipha kokusebenza kwengqondo. Futhi kwandisa ingozi yokuba nokuwohloka komqondo.

• ukuzivocavoca

Ukuzivocavoca kubalulekile empilweni yomzimba nengqondo. Ucwaningo luye lwathola ukuthi luyinzuzo ebuchosheni futhi lungasiza ukuthuthukisa inkumbulo kubantu bayo yonke iminyaka, kusukela ezinganeni kuya kubantu abadala.

• zama i-curcumin

I-Curcumin iyinhlanganisela etholakala ekugxilweni okuphezulu ezimpandeni ze-turmeric. I-antioxidant enamandla futhi inemiphumela eqinile yokulwa nokuvuvukala emzimbeni. Ucwaningo luye lwathola ukuthi i-curcumin inciphisa ukulimala kwe-oxidative nokuvuvukala ebuchosheni, futhi yehlisa inani lama-amyloid plaques. Lokhu kunqwabelana kuma-neurons, kubangela ukufa kwamangqamuzana nezicubu futhi kuholele ekulahlekelweni inkumbulo.

• Yidla i-cocoa

KakaoInikeza ama-antioxidants anamandla abizwa nge-flavonoids. Ucwaningo lubonisa ukuthi ama-flavonoid azuzisa kakhulu ubuchopho. Kuyasiza ukukhuthaza ukukhula kwemithambo yegazi nama-neurons futhi kwandise ukugeleza kwegazi ezingxenyeni zobuchopho ezihilelekile enkumbulo.

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