Mukakhala wophunzira kukumbukira ndi kumvetsetsa zambiri zatsopano, ndikofunikira kuti mukhale ndi thanzi labwino. Kusungidwa kwa thanzi kumatha kupereka maphunziro apamwamba a Maphunziro ndikuthandizani kukwaniritsa zolinga zanu. Ngakhale chakudya chokwanira ndichofunikira kwambiri kuti thupi lanu ndi ubongo wanu ndi ubongo wanu ndi luso lanu. Kafukufuku akuwonetsa kuti zinthu zina zimakhala zofunikira kwambiri thanzi la ubongo ndikuwonjezera magwiridwe antchito. Zinthu zotsatirazi zimagwirizanitsidwa ndi thanzi labwino komanso ndi njira yabwino kwambiri mukakonzekera mayeso. Ngati simunaphunzirenso, aulereni mndandandawu ndi ana kapena achichepere:
Yagoda
Zipatso zimakhala ndi zinthu zosiyanasiyana zomwe zingapangitse kuti zitheke ndikuteteza ubongo wanu. Zipatso, kuphatikiza abuluberi, sitiroberi ndi mabulosi akuda, amakhala olemera kwambiri mu flavononoid mankhwala otchedwa Anthokiana. Amakhulupirira kuti Anthocats akusintha magwiridwe amisala pochulukitsa magazi ku ubongo, kuteteza ku mapangidwe ena, omwe amathandizira kupanga ma cell a mitsempha komanso njira zamapulogalamu omwe amakhudzidwa ndi maphunziro ndi kukumbukira.
Zipatso zimakhala ndi mavitamini ndi ma acid achilengedwe
Chithunzi: Unclala.com.
Maphunziro angapo mwa anthu adawonetsa kuti kugwiritsa ntchito zipatso kumakhudza ntchito ya ubongo. Mwachitsanzo, mu kafukufuku wina yemwe adaphatikizapo anthu 40 omwe adaphunzirapo ma 400 ml, yokhala ndi mabulosi ofanana, sitiroberi, rasipiberi ndi mabulosi akuda. Zinapezeka kuti tambala adawapangitsa kuti ayambenso kuyankha mwachangu pamayeso a chisamaliro ndi kusintha ntchito ndikuthandizira ophunzira kuti azikhala olondola pa maofesi 6 poyerekeza ndi gulu la Phokoso. Maphunziro ena angapo, kuphatikizaponso a Anokies, ananenanso kusintha kwamisala.
Zipatso
Cirarus ndiopatsa thanzi kwambiri, ndipo kumwa kwawo kumagwirizanitsidwa ndi mapindu angapo azaumoyo, kuphatikizapo kukonzanso thanzi laubongo. Monga zipatso, zipatso zamtengo wapatali, monga malalanje ndi mphesa, kuphatikizapo heperdin, narygatin ndi quercetin, quutin, mwa ena. Izi zimatha kukhala ndi kuthekera kothandizira kuphunzira ndi kukumbukira, komanso kuteteza maselo amitsempha kuchokera kuvulala, potero kupewa kuchepetsedwa kwa chitukuko cha m'maganizo. Kafukufuku akuwonetsa kuti kugwiritsa ntchito madzi a Celrus kumatha kukonza magwiridwe antchito. Phunziro lomwe achinyamata 40 adawonetsa kuti kugwiritsa ntchito ma 500 ml ya malalanje ndi mphesa kumawonjezera zotsatira za ubongo, zomwe zimaphatikizapo kufananizidwa ndi manambala, poyerekeza ndi zomwe zatchulidwazi Imwani. Kafukufuku wina yemwe ali ndi gawo la anthu 37 adawonetsa kuti kugwiritsa ntchito madzi ofanana patsiku kwa milungu 8 kukuwerengedwa pogwiritsa ntchito mayesero angapo, poyerekeza ndi zakumwa zowononga.
Zochita zokoleti zakuda ndi cocoa
Cocoa ali ndi zopangidwa bwino kwambiri ndi zolemera pakati pa chakudya china chilichonse, chomwecho zinthu zopangidwa koko, monga chokoleti, zimathandizira kwambiri pakudya kwa flavonoids ndi chakudya. Kugwiritsa ntchito zinthu za cocoa mu flavonoids kumatha kukhala ndi zabwino kukopa thanzi la ubongo. Mu kafukufuku wina 90 okalamba okalamba omwe ali ndi vuto la kulingalira m'maganizo adawona chakumwa cha cocoa chomwe chili ndi ma 45, 520 kapena 990 mg wa flavonoids ya koko ya gawo, kamodzi patsiku kwa masabata 8. Pamapeto pa kafukufukuyu, anthu omwe adawona chakumwa chochuluka cha flavonoids adawonetsa bwino pazoyeserera zamaganizidwe kuposa omwe anali ndi zakumwa zotsika. Kuphatikiza apo, maguluwa akweza makulidwe a insulin, omwe amayenera kukhala ndi choyambitsa chachikulu chakukonza ubongo. Insulin ndi mahomoni omwe amathandizira kusunthira shuga kuchokera m'magazi kumaselo, komwe itha kugwiritsidwa ntchito kupanga mphamvu. Kafukufuku wina wasonyeza kuti kumwa mankhwala a koloa kungathandize kuchepetsa kutopa kwamtima, kukonza magazi kupita ku ubongo, komanso kukonza kukumbukira ndi nthawi yomwe mwachita ntchito yamaganizidwe. Chochititsa chidwi ndichakuti, flavonoids imatha kuthana ndi zotchinga za hemotorececececec - membrane-wotsekemera zomwe zimateteza ubongo wanu - ndipo zimakhudza mwachindunji kuti ubongo uziwongolera kukumbukira ndi chidwi.
Orekhi
Mtedza amakhala ndi michere yofunikira yaubongo, kuphatikiza vitamini E ndi zinc. Mtedza ndi malo othandiza kwambiri amafuta othandiza, mapuloteni ndi fiberi, ndipo amatha kukuthandizani kuti musamalire magawo ophunzitsira onse ophunzitsira ku Marathon. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti mtedza wobowoleza umatha ngakhale kukonza zina mwa ubongo. Phunzirani ndi kutenga nawo gawo kwa ophunzira 64 aku koleji 60 kuwonetsa kuti kuwonjezera kwa chakudya mu chakudya kwa milungu 8 kunapangitsa kuti pakhale kusintha kwa chidziwitso cha 11.2%. Kafukufuku wina ndi ana 317 awonetsa kuti kugwiritsa ntchito mtedza kumagwirizanitsidwa ndi nthawi yochita bwino komanso kukonza zotsatira za mayeso a ubongo. Kuphatikiza apo, kafukufuku wa anthu potenga nawo mbali kwa azimayi 15,467 adawonetsa kuti kugwiritsa ntchito mtedza osachepera 5 kwa sabata iliyonse kumalumikizidwa ndi kusintha kwa thanzi la malingaliro.
Mafuta a Walnut ndiwothandiza - izi zatsimikizira kafukufuku
Chithunzi: Unclala.com.
Mazira
Mazira nthawi zambiri amatchedwa ma polyvitamini achilengedwe chifukwa cha kuchuluka kwakukulu kwa michere yomwe ili nayo. Amakhala ndi michere yambiri yofunika kugwira ntchito mu ubongo, kuphatikiza vitamini B12, Choline ndi Selenium. Mwachitsanzo, Apaniamu amatenga nawo mbali, kukumbukira, chidziwitso ndi ntchito yamagalimoto, pomwe choline zimafunikira pakupanga ubongo ndi kupanga kwa ntchito ya acetylcholine, zomwe ndizofunikira pakugwira ntchito minofu. Vitamini B12 amagwiranso ntchito yofunika kwambiri pankhani yaumoyo, ndipo mavitamini awa amalimbirana ntchito ya ubongo. Kuphatikiza apo, mazira ali ndi lutein, utoto wa carowenoid omwe amagwirizana ndi kusintha kwa ntchito zowoneka ndi zamaganizidwe. Komabe, muyenera kudya mazira olimba, osati azungu a mazira okha kuti mugwiritse ntchito mwayi pazabwino zawo kuti ziziwongolera ubongo.
Peyala
Avocado ndi zipatso za chilengedwe chonse zomwe zingasangalale ndi njira zosiyanasiyana, kuphatikizapo puree ndi guacamole, amangoyikidwa toats kapena amangodya mchere pang'ono. Monga chakudya chosavuta chophunzirira, amathanso kuthandizanso bwino ubongo wanu. Ndi gwero labwino kwambiri la lutein, carotrood, yomwe imadziunjikira mu ubongo wanu ndi maso ndipo amatha kukhudza ubongo. Phunzirani ndi gawo la akulu 84 adawonetsa kuti iwo omwe akudya chakudya chokhala ndi avocado atsopano, kwa masabata 12, kuchuluka kwa luterin m'magazi ndi kulondola kwa mayeso m'magazi kwasintha.
Nsomba
Omega-3 ndi mafuta ofunikira omwe amatenga gawo lofunikira muumoyo. Amakhala ndi nsomba zamafuta, zomwe ndi gwero labwino kwambiri la michere ina yaumphatso, monga Vitamini B12 ndi Selenium. Ndizosadabwitsa kuti kafukufuku angapo amamanga nawonso nsomba zomwe zimagwiritsidwa ntchito bwino ubongo. Kafukufuku wina yemwe ali ndi gawo la akulu 76 a ku Japan adalumikiza momwe amamwa mowa wapamwamba komanso thanzi labwino. Kafukufuku wina wophatikizira ana oposa 17,000 adawonetsa kuti kudya nsomba 8,000 patsiku makamaka chifukwa cha zomwe zikuwoneka bwino kwambiri m'Chijeremani ndi masamu ofananira kapena kudya nsomba. Komabe, kafukufukuyu adazindikiranso kuti gawoli limatsika m'gulu lalitali kwambiri lamwambo wa nsomba, zomwe, malinga ndi ofufuza, zitha kuphatikizidwa ndi zodetsa zowopsa za Mercury ndi zodetsa zina zovulaza zopezeka panyanja. Maphunziro ena ambiri amalumikiza kumwa nsomba ndi kuchepa kwamphamvu kwamalingaliro ndi kuchepa pang'onopang'ono m'maganizo, komwe kumafotokozedwa ndi kuchuluka kwa michere ya omega-3.
Masamba
Beets ndi beet zinthu zimakhala ndi ma nitrate kuti thupi limasandulika mu molekyulu yotchedwa nayitrogeni oxide. Oxide a nayitrogeni amatenga gawo lofunikira mu thanzi lanu, kuphatikiza kulumikizana kolondola kwa maselo amitsempha, kutuluka magazi ndi ntchito ya ubongo. Mu maphunziro ena, makalata olemera mu nitrate beets ndi beet zinthu zimagwirizanitsidwa ndi ntchito yabwino ubongo. Phunziro lomwe likutenga nawo mbali kwa achinyamata 24 ndi okalamba kuwonetsa kuti kugwiritsa ntchito madzi am'madzi kumawonjezera kuchuluka kwa ma nitrate m'magazi ndikusintha nthawi yoyesedwa m'magulu onse azaka. Kafukufuku wina wokhudza akulu 40 adawonetsa kuti kugwiritsa ntchito 450 ml madzi a beet kumalimbikitsa kuyenda kwa magazi ku ubongo ndikusintha zotsatira zoyeserera kuti achotse ndi plado. Mutha kuwonjezera kumwa nitrate, kudya beets yokazinga mukamadya mayeso kapena kulumidwa madzi atsopano mukamawerenga.
Masamba ofiira, obiriwira ndi a lalanje
Kugwiritsa ntchito masamba nthawi zambiri chifukwa cha kusintha kwa ntchito ya ubongo ndi kusintha kwa thanzi lathunthu. Masamba ofiira, ofiira ndi obiriwira, kuphatikiza tsabola, kaloti ndi broccoli, ali ndi mitundu yambiri yamasamba, yomwe, monga tikuwonetsera, kusintha magwiridwe antchito. Carotenoids lutein ndi Zeaxintine amadziunjikira ku retina wa diso. Kuchuluka kumeneku kumatchedwa kachulukidwe kakuminu kwa khungu la macular (Mpod). Phunziro ndi kutenga nawo gawo kwa ana 51 azaka 7 mpaka 13 wawonetsa kuti MPED makamaka chifukwa cha ntchito ya ubongo ndi luso laukadaulo. Kafukufuku wina ndi kutenga nawo gawo kwa ana 56 azaka zapakati pa 8 mpaka 9 adawonetsanso kuti MPOD ali ndi zotsatira zabwino pa maphunziro. Kumbali inayo, mulingo wotsika wa MPOD adalumikizidwa ndi kuchepa kwa ntchito yamaganizidwe. Kafukufuku wochitidwa ndi akuluakulu a 4453 adawonetsa kuti mlengalenga wa MPOD adalumikizidwa ndi zizindikiro zotsika pamayesero, kukumbukira kukumbukira komanso nthawi yocheperako. Masamba olemera kwambiri ndi a Zeaxleantine amaphatikizapo kabichi, parsley, sipinachi, nandolo, masamba, mabulosi, ndi tsabola, tsabola wobiriwira.
Konzani masaladi atsopano a masamba
Chithunzi: Unclala.com.
Mazira ndi pistachios ndi magwero abwino a Lutein ndi Zeaxantina. Pofuna kupeza nkhomaliro yaumunthu musanayambe kuphunzira, olemera pama carootenoids omwe amalimbikitsa kukwezedwa kwa ubongo, onjezani tsabola wodulidwa mu saladi wamkulu kuchokera pa sipinachi ndi greet ndi booze. Dzazani saladi ndi mafuta a maolivi ndi viniga ndi kalasi yaying'ono yocheperako kuti mupeze mapuloteni owonjezera ndi mafuta othandizira.