Xa ungumfundi uzama ukukhumbula kwaye uqonde ulwazi oluninzi, kubalulekile ukugcina impilo yakho ibe yindlela entle. Ukulondolozwa kwempilo kunokunika igalelo ekufezekisweni kwezemfundo kunye nokukunceda ekufezekiseni iinjongo zakho zemfundo. Nangona ukutya okunempilo ngokupheleleyo yeyona nto ibalulekileyo ukugcina isondlo somzimba wakho kunye nobuchopho kunye nokulungela imisebenzi enzima. Izifundo zibonisa ukuba ezinye iimveliso zibaluleke ngokukhethekileyo kwimpilo yengqondo kwaye yonyuse ukusebenza kwengqondo. Ezi mveliso zilandelayo zinxulunyaniswa nokuphuculwa kwempilo yengqondo kwaye lukhetho oluhle xa ulungiselela iimviwo. Ukuba awusafundi, hlula olu luhlu lwabantwana okanye izihlobo ezincinci:
Yagoda
Amajikizi atyebileyo kwiimibambo ezahlukeneyo ezinokuthi zibe negalelo ekuphuculeni intsebenzo nokukhusela impilo yengqondo yakho. Amajikijolo, kubandakanya iiblueberries, ama-strawberry kunye neebladberries, azityebi kakhulu kwii-flavonoid complets ezibizwa ngokuba yiAnthociana. Kukholelwa ukuba abakholelwa ukuba abakholelwa ukuba abakholelwa ngengqondo baya kwandisa ukuhamba kwegazi ukuya kwingqondo, ukhuseleko ngokuchasene nendlela yokuphawula iiseli kunye neenkqubo zeselula ezibandakanyeka kuqeqesho kunye nenkumbulo.
I-Berries ityebile kwiivithamini kunye ne-acid yendalo
Ifoto: HARTAHH.USPUS.com.
Inani lezifundo ebantwini labonisa ukuba ukusetyenziswa kwamaqhina kuchaphazela umsebenzi wengqondo. Umzekelo, kwisifundo esinye esibandakanya iimpembelelo ezingama-40 ezifundwayo kukusetyenziswa kwe-400 ml, enexabiso elilinganayo leBlueberries, i-strawerbers, i-raspber kunye neebhloko. Kwafunyaniswa ukuba i-cocktail ikhokelele ekuphenduleni ngokukhawuleza kovavanyo kunye nokuguqula imisebenzi kwaye incede abathathi-nxaxheba ukuba bagcine ukuchaneka kwezi qela ezi-6 xa kuthelekiswa nezo kwiqela le-placebo. Olunye uphononongo, kubandakanya amatshanane eAnthocian, waxela ukuphuculwa komsebenzi wengqondo.
Icitrus
ICitrus inesondlo kakhulu, kwaye ukusetyenziswa kwabo kunxulunyaniswa nezibonelelo zempilo, kubandakanya ukuphuculwa kwengqondo yengqondo. Njengamajikijolo, iziqhamo zeCitrus, ezinjengeeorenji kunye nedipefrifru, kubandakanya i-hepern, nyrygan, i-quercetn kunye ne-riutin, phakathi kwezinye. Ezi qubwo zinokuba negalelo lokufumana igalelo ekufundeni naseMgwesweni, kunye nokukhusela iiseli ze-nerve ezivela kwimozulu, ngokwenza oko kuthintela ukuncitshiswa kwengqondo. Izifundo zibonisa ukuba ukusetyenziswa kwejusi yeCitrus kunokuphucula ukusebenza kwengqondo. Isifundo malunga nokuthatha inxaxheba kwabantu abancinci abangama-40 kubonise ukuba ukusetyenziswa kwe-500 ml ye-100% ye-pesenti ye-orenji kunye ne-grapefit yegazi iphucula iziphumo zovavanyo, ezibandakanya ukuthelekisa oonobumba, kuthelekiswa nesalathiso isiselo. Olunye ufundisiso lokuthatha inxaxheba kwabantu abangama-37 abantu abadala babonisa ukuba ukusetyenziswa kwenani lejusi ngosuku lweeveki ezisi-8 kuye kwaphucule kakhulu umsebenzi wengqondo, oqikelelwa usebenzisa inani leemvavanyo.
I-chocolate emnyama kunye neemveliso ze-cocoa
I-cocoa inowona mxholo uphakamileyo we-flavonoids ngokobunzima phakathi kwalo naluphi na olunye lokutya, iimveliso zecocoa, njengetshokholethi, inegalelo elikhulu ekusetyenzisweni kweeflavosics ngokutya. Ukusetyenziswa kweemveliso ze-cocoa ezityebileyo kwi-flavonoids kunokuba yinto entle ukuphembelela impilo yengqondo. Kwisifundo esinye, abantu abangama-90 abantu abadala abaneengxaki zokukhanya benengqondo babona isiselo se-cocoa esinee-45, 520 okanye i-590 mg ye-cocoa ye-cocoa yesahlulo, kanye ngosuku lweeveki ezisi-8. Ekupheleni kwesifundo, abantu ababona isiselo esinomxholo okuphezulu se-flavonoid babonisa iziphumo ezingcono kakhulu kuvavanyo lwengqondo kunabo babekhutshiwe. Ukongeza, amaqela aphucule imvakalelo ye-Insulin, eyayimele ukuba neyona nto iphambili yokuphucula umsebenzi wengqondo. I-insulin yi-hormone enceda ukuhambisa iswekile evela kwigazi kwiiseli, apho kunokusetyenziswa khona ukuvelisa amandla. Olunye uphononongo lubonakalisile ukuba ukusetyenziswa kwecocoa kunokunceda ukunciphisa ukudinwa kwengqondo, ukuphucula ukuhamba kwegazi ukuya kwingqondo, kunye nokuphucula imemori kunye nexesha lokusabela kwimisebenzi yengqondo. Okubangela umdla kukuba, i-flavoinoids inokuloyisa i-Hematorecephalic
I-Orekhi
Amandongomane atyebile kwizondlo ezifunwayo zempilo yengqondo, kubandakanya iVitamin E kunye ne-zinc. Amantongomane anemithombo egxininisiweyo yamafutha aluncedo, iprotein kunye nefayibha, kwaye banokukunceda ugcine amandla kwiiseshoni zoqeqesho lweMarathon. Ukongeza, ezinye izifundo zibonisa ukuba amandongo ahamba-shintsho unokufumana ukuphucula imiba ethile yomsebenzi wengqondo. Funda ngokuthatha inxaxheba kwabafundi beekholeji ezingama-64 abongezwe ukuba ukongezwa kwee-walnuts kutya kwiiveki ezi-8 kukhokelele ekuphuculeni ulwazi nge-11,2% xa kuthelekiswa ne-placebo. Olunye uphononongo lokuthatha inxaxheba kwabantwana abangama-317 lubonise ukuba ukusetyenziswa kwamandongomane kunxulunyaniswa nokuphuculwa kwexesha lokuphendula kunye nokuphucula iziphumo zovavanyo lobuchopho. Ukongeza, ukufundisisa abantu ngokuthatha inxaxheba kwabasetyhini abayi-15 467 kubonise ukuba ukusetyenziswa kwezinto ezi-5 ubuncinci amangontshintshi ngeveki kunxulunyaniswa nokuphuculwa kwempilo yengqondo jikelele.
Ukusetyenziswa kuka-Walnut kuluncedo - oku kuqinisekisile uphando
Ifoto: HARTAHH.USPUS.com.
Amaqanda
Amaqanda ahlala ebizwa ngokuba yi-Polyvitam yeNdalo ngenxa yenani elikhulu lezondlo eziqulathwe kuzo. Zityebi kakhulu kwizakha-mzimba ezifunekayo ukuze zisebenze ingqondo, kubandakanya i-Vitamin B12, i-choline kunye ne-chensium. Umzekelo, iSenium ithatha inxaxheba kulungelelwaniso, imemori, ulwazi kunye nomsebenzi weemoto, ngelixa i-craline iyadingeka kuphuhliso lwengqondo kunye nokuveliswa kwe-neurotiator ye-acetylcholine, efunekayo ukugcina imemori kunye nomsebenzi wenkumbulo. I-Vitamin B12 ikwadlala indima ebalulekileyo kwimpilo ye-neurological, kunye nenqanaba eliphantsi kwale vithamin liyanda kakhulu. Ngaphezulu, amaqanda aqukethe i-LUTEIN, i-carotenoid pigment ehambelana nemisebenzi ebonakalayo neyongqondo. Nangona kunjalo, kufuneka utye amaqanda aqinileyo, hayi nje i-Endemmm yeqanda ukuze asebenzise izibonelelo zabo zokuphucula ubuchopho.
Iponyoponyo
I-Avocado ziziqhamo zendalo ezinokunanditshwa ngeendlela ezahlukeneyo, kubandakanya i-puacamole ene-guacamole, inyibilikiswe iitoni okanye itya nje ngexabiso elincinci letyuwa. Njengomntu osisifundo esilula sokufunda, banokunceda ukuphucula ingqondo yakho. Bangumthombo obalaseleyo weLutein, i-carotenoid, eqokelela kwingqondo yakho kunye namehlo kwaye unokuchaphazela kakuhle umsebenzi wengqondo. Funda ngokuthatha inxaxheba kwabantu abadala abangama-84 kubonise ukuba abo batya ukutya okune-Avocado, kwiiveki ezili-12, bakhulisa inqanaba le-Lutein egazini kunye nokuchaneka kovavanyo lwengqondo kuphuculwe.
Intlanzi
I-Omega-3 ngamafutha angazinzanga adlala indima ebalulekileyo kwimpilo yobuchopho. Bagxininiswa kwiintlanzi ezinamafutha, nto leyo enomthombo obalaseleyo wezondlo, ezinjengeVitamin B12 kunye ne-Selenium. Akumangalisi ukuba inani lophando libophelela ukusetyenziswa kweentlanzi ngokuphuculwa kwengqondo ephuculweyo. Olunye ufundisiso lokuthatha inxaxheba kwabadala abangama-76 lamaJapan aqhagamshele ukusetyenziswa kwentlanzi ephezulu ngememori kunye nengqondo yengqondo. Olunye uphononongo olubandakanya abantwana abangaphezu kwe-17 000 lubonakalise ukuba ukusetyenziswa kwee-8 zeentlanzi nge-8 kabukhali ngenxa yoqikelelo olufanelekileyo lwesiJamani kunye nemathematics xa kuthelekiswa nokunqongophala kweentlanzi okanye ukusela kwintlanzi. Nangona kunjalo, esi sifundo siphawula ukuba olu nxibelelwano lunqabile kudidi oluphezulu lweentlanzi, oluthi, ngokutsho abaphandi, lunokunxulunyaniswa nokusebenzisa i-mercury kunye nabanye abangcolisekileyo obuyingozi ekufumaneni kwaselwandle. Uninzi olunye uPhakathi inxibelelanisa ukusetyenziswa kweentlanzi ngokuphuculwa kwengqondo ephuculweyo kunye nokuncipha okucothayo kubuchule bengqondo, echazwa luxinzelelo lweentlanzi ezibalulekileyo, kubandakanya i-Omega-3 amafutha.
Inyoti
Iibheji kunye neemveliso zeBeet zityebile nge-tirates ukuba umzimba ujika abe yimbonakalo ebizwa ngokuba yiNitrogen Oxide. I-Nitrogen Oxdide idlala indima ebalulekileyo kwimpilo yakho, kubandakanya nonxibelelwano oluchanekileyo lweeseli zemithambo, ukuhamba kwegazi kunye nomsebenzi wobuchopho. Kwezinye izifundo, iileta ezityebileyo kwi-Beettes kunye neemveliso zeBeet zazinxulunyaniswa nomsebenzi wengqondo ophuculweyo. Isifundo ngokuthatha inxaxheba kwabantu abaselula nabalupheleyo be-150 ml yejusi yonyusa ukugxininiswa kwe-niite egazini kwaye kuphucula indlela yokuphendula kwimvavanyo kwiimvavanyo zengqondo kuwo omabini athelekiswa ne-platibo. Olunye uphononongo olubandakanya abantu abangama-40 babonisa ukuba ukusetyenziswa kwe-450 ml ijusi ye-beet iphucula ukuhamba kwegazi ukuya kwingqondo kwaye kuphucula iziphumo zovavanyo zokuthathwa kwe-placebo. Ungakonyusa ukusetyenziswa kwe-tittes, ukutya iibhungane ezithosiweyo ngelixa usitya ngaphambi koviwo okanye ijusi ye-beet ijusi ye-beet.
Imifuno ebomvu, eluhlaza kunye neorenji
Ukusetyenziswa kwemifuno ngokubanzi ngenxa yokuphuculwa komsebenzi wengqondo kunye nokuphuculwa kwemeko yempilo. I-Red, i-orenji kunye neGreen imifuno, kubandakanya ipelepele, iikherothi kunye ne-broccoli, zineempawu ezininzi eziluncedo zemifuno, kubandakanya ne-pigment-njengemigangatho, ephuculweyo yokusebenza kwengqondo. I-carotenoids i-lutein kunye ne-Zekantine iqokelele kwi-retina yeliso. Olu qokelelo lubizwa ngokuba kukuxinana kwe-facture (i-MPOD). Isifundo sokuthatha inxaxheba kwabantwana abangama-51 kwi-7 ukuya kwi-13 kubonisile ukuba i-MPoD ubukhulu becala ibangelwa ngumsebenzi wobuchopho kunye nobuchule bokuqonda. Olunye uphononongo ngokuthatha inxaxheba kwabantwana abangama-56 iminyaka engama-8 ukuya kwele-9 nabo babonisa ukuba i-MPOD inefuthe elihle kwi-Election Pration. Kwelinye icala, inqanaba le-MPOD eliphantsi lalinxulunyaniswa nokwehla kokusebenza kwengqondo. Uphononongo olwenziwe ngokuthatha inxaxheba kwabantu abadala abangama-4453 lubonise ukuba inqanaba le-MPOD elisezantsi lalinxulunyaniswa neempawu eziphantsi zovavanyo lwengqondo, zisiba mandundu ngakumbi kwememori kunye nexesha lokuphendula kancinci. Imifuno ye-Lutentine kunye ne-Zekantine ibandakanya iklabishi, iparsley, i-Spinach, i-basil, i-peas, i-leeks, i-bloccoli, kunye nepepile yepepile.
Lungisa i-mifu yemifuno yemifuno
Ifoto: HARTAHH.USPUS.com.
Amaqanda kunye ne-pistphais ikwanemithombo elungileyo ye-Lutein kunye ne-Zeaxantina. Ukuze ufumane isidlo sasemini esinentliziyo ngaphambi kokuqala isifundo, esityebileyo kwii-carotenoids ezikhuthaza ukukhuthaza impilo yobuchopho, yongeza ipepile ebomvu e-Spinach kunye ne-greenery, iqhekeza lemigodi. Gcwalisa isaladi ioli yeoyile kunye neviniga kunye nesandla esincinci se-pistachios esichetyiweyo ukufumana iprotein eyongezelelweyo kunye namafutha aluncedo.