Abantu benshi barimo gushakisha uburyo bworoshye bwo kongera ibitekerezo byo kwitondera, kwibuka no gutanga umusaruro. Niyo mpamvu kwamamara kutanyeganyega bikura vuba. Nootropics nicyiciro cyibibazo bisanzwe cyangwa sintetike bishobora guteza imbere ubwonko bwawe. Nubwo inyongeramusaruro zinyongera zo mu nootropic zirahari, ibinyobwa bimwe birimo amasano karemano. Byongeye kandi, mubindi binyobwa hari ibintu nka antioxydants cyangwa progiitics zishobora gushyigikira imikorere yubwonko bwawe. Dore imitobe 15 n'ibinyobwa bishobora guteza imbere ubuzima bw'ubwonko bwawe:
Ikawa
Ikawa irashobora kuba ibinyobwa byinshi byafashwe cyane. Inyungu nyinshi zubwonko zitangwa hamwe na cafeyine, nubwo zirimo ibindi bigo nka acide acide ya chlorogenic, ishobora no kugira ingaruka mubwonko bwawe. Mu isubiramo rimwe, byagaragaye ko Cafeyine ashobora kunoza kwitondera, kwitondera, igihe cyo gufatanya no kwibuka mu gipimo cya × 40-300, kingana na 0.5-3 (120-720 ML) y'ikawa. Ikawa irashobora kandi kwirinda indwara ya Alzheimer. Mu bushakashatsi bwa buri cyumweru kuri Dose imbeba, bihwanye n'ibikombe 5 (litiro 1.2) Ikawa kumunsi cyangwa hafi ya mg 500 za cafeyine, yafashije gukumira no gukiza indwara ya Alzheimer. Ariko, ubushakashatsi burakenewe. Wibuke ko cafeyine izwiho umutekano kuri dosiye kugeza kuri 400 mg kumunsi cyangwa ibikombe 4 (945 ml) yikawa.
Kunywa nta bikombe bya kawa kumunsi
Ifoto: Ibisobanuro.com.
Icyayi kibisi
Ibiri muri cafeyine mucyayi kibisi ni munsi ya kawa. Nubwo bimeze bityo ariko, irashobora kandi kwirata ibice bibiri bisezeranya ibigo - l-Theenine na Epigallocatehin Patlow (Egcg). Ubushakashatsi bwerekana ko l-theanine irashobora kugira uruhare mu kwidagadura, kandi ko l-theanin ihuza na cafeyine irashobora gutera imbere. Ongera usuzume 21 Ubushakashatsi ku bantu bwerekanye ko icyayi kibisi muri rusange gishobora gushyigikira kwibanda, kwitabwaho no kwibuka. Byongeye kandi, egcg irashobora kwinjira mu bwonko bwawe binyuze muri bariyeri ya hematostephap, bivuze ko ishobora kugira ingaruka nziza kubwonko bwawe cyangwa no kurwanya indwara za neurogenerative.
Kombucha
Kombe nibinyobwa bisembuye, mubisanzwe bitegurwa kuva icyayi kibisi cyangwa cyirabura, kimwe nimbuto cyangwa ibimera. Inyungu nyamukuru yacyo niyo bagiteri cyingirakamaro, bita probitics bigwa mumara. Ubuvuzi bwateye imbere ubuzima bwinyamankuro burashobora kuzamura umurimo wubwonko binyuze mumirongo yububiko-ubwonko - umurongo wibihugu byombi byitumanaho hagati yirato nubwonko. Ariko, ubushakashatsi buke bushyigikira gukoresha ibihumyo byicyayi cyane cyane kuzamura imikorere yubwonko. Urashobora gutegura icyayi wowe ubwawe cyangwa uyigure mumacupa.
Umutobe wa orange
Umutobe wa orange ukize muri vitamine C, igikombe 1 (240 mL) gitanga 93% bya buri munsi. Igishimishije, iyi vitamin irashobora kugira imitungo ya neuroplatective. Isubiramo rimwe ryinyigisho 50 kubantu berekanye ko abantu bafite urwego rwohejuru rwa vitamine C mumaraso cyangwa urwego rwinshi rwabakoresha vitamine, no kwisuzuma, kwisuzuma no kwisuzuma no gukoresha imvugo . Ariko, amakosa yumutobe mwiza wa orange arashobora kurenza ibyiza byayo. Umutobe ni karori nyinshi kuruta mu mbuto zose, kandi kunywa hejuru yisukari yongeyeho bifitanye isano nibi bihugu nkubwinshi, ubwoko bwa diyabete no mu bwoko bwa 2. Inzira nziza yo kubona iyi vitamine nukurya gusa orange. Imbuto zose zirimo karori nke nisukari, kimwe na fibre nyinshi kuruta umutobe wa orange, mugihe utanga 77% ya buri munsi ya vitamine C.
Umurage
Blueberry ikungahaye muri polphenol ishobora guteza imbere umurimo wubwonko. Anthokarasi ni Antioxydants batanga iyi Berries igishushanyo cyubururu - gishobora kuba ingirakamaro. Mu buryo nk'ubwo, umutobe wumurage ukungahaye muriyi mikorere. Nubwo bimeze bityo ariko, isuzuma rimwe ry'ubushakashatsi buhebuje hamwe n'abantu bagera kuri 400 batanze ibisubizo bivanze. Ingaruka ikomeye cyane ifitanye isano no kuzamura ububiko bwigihe gito nigihe kirekire, ariko amasomo amwe muri iri suzuma ntabwo yamenyesheje ingaruka nziza kubera ubwonko buva mu bwonko buva mu bwonda. Byongeye kandi, gukoresha ubururu bukomeye ni amahitamo meza hamwe nisukari nkeya, zishobora kuzana ibyiza.
Umutobe blueberry ukize muri vitamine
Ifoto: Ibisobanuro.com.
Umutobe w'icyatsi no koroha
Imbuto n'imboga byashyizwe mu mutobe w'icyatsi:
Imboga yicyatsi kibisi nka cabage cyangwa spinach
imyumbati
Icyatsi kibisi
Ibyatsi bishya nka lemonges
Icyatsi kibisi gishobora kandi kubamo ibintu nkibi avoka, yogurt, ifu ya poroteyine cyangwa ibitoki, gutanga ubukorikori nintungamubiri. Nubwo imitungo yingirakamaro yimitobe yicyatsi cyangwa uburyo butandukanye ahanini biterwa nibibi, ibi binyobwa akenshi bikungahaye muri Vitamine C nandi Antiyoxydants.
Late hamwe na turmeric
LTT hamwe na turmeric, rimwe na rimwe byitwa "amata ya zahabu", ni ikinyobwa gishyushye gifite ibirungo byiza byumuhondo. Turmeric irimo Antioxide Carcumin, ishobora kongera iterambere ryubwonko bwa neurotrophic (BDNF). Urwego ruto rwa BDNF rufitanye isano no kuvumbura imitekerereze no mu mutwe, ku rwego rwo hejuru, ku rwego rwa BDNF birashobora guteza imbere imikorere y'ubwonko. Ariko, ugomba kumenya ko latte hamwe na turmeric irimo amaganwebuke cyane kuruta ibikoreshwa mubushakashatsi.
Late hamwe na adaptogen
Kimwe na nyuma ya turmeric, late hamwe na Adaptogen niginyoni gishyushye kirimo ibintu bidasanzwe. AdapTogene nibicuruzwa nibimera bishobora gufasha umubiri wawe guhuza n'imihangayiko, kunoza imikorere yubwonko no kugabanya umunaniro. Benshi muri nyuma hamwe na Adaptogen ikozwe mubihumyo byumye, ashwaganda cyangwa maci umuzi. Kubera ko ibi binyobwa birimo ibintu bigoye kubona, kurugero, ibihumyo byumye, inzira yoroshye yo kugura imvange yiteguye.
Beet
Beets ni igihingwa cyijimye cyijimye, gikize muri Nitrate, uwabanjirije umwenda wa azote, umubiri wawe ukoresha kugirango wuzuze selile hamwe na ogisijeni no kunoza amaraso. Kwanduza ibimenyetso bya azote birashobora kugira uruhare mubice byubwonko bwawe bishinzwe ururimi, amahugurwa no gufata ibyemezo bigoye, kandi umutobe wimbuto urashobora gushimangira izo ngaruka, kongera umusaruro wa azote. Urashobora kunywa uyu mutobe, uvanga ifu ya Beet cyangwa gufata igipimo cyimitobe ya BEET. Nk'ubutegetsi, igipimo cya Beet Conveges ni ibiyiko 1-2 gusa (15-30 mL) kumunsi.
Icyahe
Amarira amwe arashobora guteza imbere imikorere yubwonko:
Umunyabwenge. Ibyatsi birashobora gushyigikira kwibuka no kumutima, kimwe ningirakamaro kuri psyche.
Ginkgo Biloba. Gusubiramo ubushakashatsi hamwe nabantu barenga 2.600 bagaragaje ko iki gihingwa gishobora kugabanya ibimenyetso byindwara za Alzheimer no kugabanuka kumuvuduko. Ariko, benshi mubushakashatsi bugaragara buboneka.
Ashwaganda. Uru ruganda ruzwi cyane rushobora kurinda indwara za NeuroEgenenes, nk'indwara ya Alzheimer.
Ginseng. Amakuru amwe yemeza ko imikoreshereze ya Ginseng kumitungo ya neurotective no kuzamura ubwonko, ariko ubundi bushakashatsi ntabwo bwerekana ingaruka.
Rhodiola. Iki gihingwa gishobora gufasha kunoza umunaniro nubwonko.
Wibuke ko teas irimo dosiye nto cyane yibigize ibintu bifatika kuruta inyongera cyangwa gukuramo bikoreshwa mubushakashatsi bwa siyansi.
Ibinyobwa bicide bifite akamaro kumubiri
Ifoto: Ibisobanuro.com.
Kefir
Kimwe n'icyayi mushroom, kefir ni ikinyobwa gisembuye kirimo progiyotike. Ariko, ikozwe mumata asembuye, ntabwo ava mu cyayi. Irashobora gufasha umurimo wubwonko, kugira uruhare mu mikurire ya bagiteri cyingirakamaro mumira yira. Urashobora guteka kefir wenyine, ariko birashobora koroha kugura ibinyobwa byiteguye. Ubundi, hitamo kunywa Yogurt, bishobora no kuba ikubiyemo proigiotique.