Asayansi adazindikira kuti ntchito za thupi lathu zimatengera zomwe timadya. Kuphatikizira ubongo wathu, womwe ndi imodzi mwa matupi akuluakulu. Chifukwa chake, ndikofunikira kukwaniritsa mosamalitsa zakudya zake kuti ma cell aubongo amalandila zinthu zonse zofunika pa ntchito yolondola. Kuphatikiza apo, wokhala ndi zakudya zoyenera, mutha kupewa matenda akulu.
Talemba mndandanda wa zinthu zomwe zingakhale zothandiza kwambiri kwa ubongo.
Pofuna kuti ubongo ugwire bwino, pamafunika zinthu zotsatirazi:
- Mafuta Omega 3 ndi Omega 6;
- Amino acid;
- Mavitamini.
Pali zinthu zambiri zofunikira mu nsomba
Chithunzi: pixabay.com/ru.
Kutengera izi, timalandira zotsatirazi Malamulo Oyambirira:
1. Kugwiritsa ntchito zinthu zomwe zili ndi zinthu zambiri zofunikira, monga mtedza, zipatso, zinthu zomizidwa za mkaka ndi zina zambiri. Palinso zakudya zapadera kwa anthu omwe akufunika thandizo lalikulu ndi kusokonezeka kwa malingaliro m'maganizo.
2. Ndikofunikira kupewa kudya zinthu zomwe zimachulukitsa cholesterol, chifukwa zimatha kuthandizira kutchinga kwa ziwiya muubongo. Pamakhala chakudya chachangu, zosemphana, mowa, khofi wamphamvu.
3. Imwani madzi okwanira. Amadziwika kuti ubongo umaposa theka lamadzi, kotero madziwo ndikofunikira pantchito yokhazikika. Pomwe kuchuluka kwa kuchepa thupi kumachitika, ubongo umayamba kufa.
Ngati mukudziwa kuti ndi zinthu ziti zomwe zili ndi zinthu zothandiza, mutha kupanga menyu yosiyanasiyana tsiku lililonse.
Mkaka sufuna kwa ana okha
Chithunzi: pixabay.com/ru.
Chakudya
M'modzi mwa atsogoleri omwe ali ndi zinthu zothandiza muubongo, mwachitsanzo, phosphorous, ayodini ndi omega 3 mafuta, ndi nsomba zina zamadzi. Kuchepa kwa magawo a cholesterol, zombo zimatsukidwa, ndipo ubongo umadzaza ndi michere. Simungakumane ndi munthu yemwe amadya nsomba zomwe zingadandaule. Nsomba zothandiza kwambiri pankhani iyi zidzakhala nsomba, hering, trout. Ponena za nsomba zina zam'madzi zina, mumasankha kabichi ya nyanja, ma scallops ndi squid.
Mtedza - tsamba
Chithunzi: pixabay.com/ru.
Mazira
Ndikuperewera kwa mafuta acids ndi vitamini B12, ntchito yaubongo imakulirakulira. Komabe, mu mphamvu yanu kuti mupewe izi. Kuti muchite izi, lowetsani dzira kuti mudye. Ambiri amakhulupirira kuti mazira amakhala ndi cholesterol yambiri, inde, zili choncho, koma zabwino za mazira a yolk ndizosavuta kuposa kuvulaza. Kuphatikiza apo, yolk imakhala ndi chinthu chomwe chimalemedwa ndi ma neuron.
Chimanga chikuwonjezera mphamvu ya neuron
Chithunzi: pixabay.com/ru.
Mkaka
Chifukwa cha zomwe zimachitika chifukwa cha tryptophan, mkaka ndi wofunika kwambiri. Muyenera kuti mudziwe kuti trptopan imathandizira ku kapangidwe ka HORORE. Kuphatikiza apo, mkaka umakhudzanso mapangidwe a kulumikizana kwazide. Kumbukirani kuti mkaka uyenera kumwa nthawi zonse kuti zotsatira zake ndizodziwika bwino kwambiri.
Zzakivy
Kwa m'badwo uliwonse, phala lidzakhala lothandiza. Ngakhale amakhulupirira kuti phala ndi chakudya chokha. Koma ayi. Mafuta owoneka bwino, tirigu ndi maluwa ambiri B6. Sikuti mumangokhumudwitsa chigawenga, komanso fulumira njira mu ubongo.
Orekhi
Mtedza ukhoza kukhala momwemo, koma ungagwiritsidwe ntchito pakuphika. Ali olemera mavitamini a E ndi B, ali ndi folic acid, potaziyamu ndi magnesium.
Kuphatikiza pa zomwe zimathandizanso ku ubongo, mtedza umachepetsa zizindikiro za kukhumudwa, kwezani zosemphana ndi mphamvu. Komabe, ndi zopatsa mphamvu kwambiri, choncho penyani, osati mtedza wochuluka kwambiri womwe mudadya patsiku.