Lapho ungumfundi uzama ukukhumbula nokuqonda imininingwane eminingi emisha, kubalulekile ukugcina impilo yakho ngesimo esihle kakhulu. Ukulondolozwa kwezempilo kunganikela ngempumelelo yezemfundo zemfundo futhi kukusize ekufezekiseni izinjongo zakho zemfundo. Yize ukudla okunempilo okuphelele kubaluleke kakhulu ukugcina umsoco womzimba wakho nobuchopho nokulungela imisebenzi enzima. Ucwaningo lukhombisa ukuthi eminye imikhiqizo ingabaluleka ikakhulukazi empilweni yobuchopho futhi yandise ukusebenza kwengqondo. Le mikhiqizo elandelayo ihlotshaniswa nempilo yobuchopho ethuthukisiwe futhi iyisinqumo esihle kakhulu lapho ulungiselela ukuhlolwa. Uma ungasafundi, wabelane ngalolu hlu nezingane noma izihlobo ezincane:
I-yagoda
Amajikijolo acebile emakhompiyutha ahlukahlukene angasiza ekuthuthukiseni ukusebenza futhi avikele impilo yobuchopho bakho. Amajikijolo, kufaka phakathi ama-blueberries, ama-sitrobheli kanye nama-amajikijolo, acebe kakhulu amakhompiyutha e-flavonoid abizwa nge-anthociana. Kukholakala ukuthi ama-anthocyan athuthukisa ukusebenza kwengqondo ngokwanda ukugeleza kwegazi ebuchosheni, ukuvikelwa kokuvuvukala futhi athuthukise izindlela ezithile zokugibela futhi athuthukise ukukhiqizwa kwamangqamuzana ezinzwa, okuhambisana nokuqeqeshwa kanye nememori.
Amajikijolo acebile ngamavithamini nakuma-acid wemvelo
Photo: Unsplisish.com.
Izifundo eziningi kubantu zibonisa ukuthi ukusetshenziswa kwamajikijolo kuthinta kahle umsebenzi wobuchopho. Isibonelo, munye ucwaningo olubandakanya abantu abangama-40 bafunda imiphumela kusuka ekusebenziseni i-smoothie of 400 ml, equkethe inani elilinganayo lama-blueberries, ama-sitrobheli, ama-raspberries nama-amajikijolo. Kwatholakala ukuthi i-cocktail yaholela ekuphenduleni okusheshayo ezivivinyweni zokunakwa nokushintsha imisebenzi futhi yasiza ababambiqhaza ukuthi balondoloze ukunemba kwalezi zivivinyo kungakapheli amahora ayi-6. Ezinye izifundo eziningana, kufaka phakathi amajikijolo ase-Anthocian, futhi abika ukuthuthuka komsebenzi wezengqondo.
Isikhubekile
I-Citrus inempilo kakhulu, futhi ukusetshenziswa kwazo kuhlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi ukuthuthukiswa kwempilo yobuchopho. Thanda amajikijolo, izithelo ezisawolintshi, ezifana amawolintshi kanye ubhamubhamu, abacebile flavonoid, kuhlanganise Heperdin, Narygan, Quercetin futhi Rutin, phakathi kwabanye. Lezi zinhlanganisela zingaba namandla okufaka isandla ekufundeni nasekukhumbuleni, kanye nokuvikela amaseli ezinzwa kusuka ekulimaleni, ngaleyo ndlela kuvikele ukuncishiswa kokuthuthuka kwengqondo. Ucwaningo lukhombisa ukuthi ukusetshenziswa kwejusi le-citrus kungathuthukisa ukusebenza kwengqondo. Ucwaningo ngokuzibandakanya kwabantu abasha abangu-40 kuveze ukuthi ukusetshenziswa kwe-500 ml ye-100% ijusi ye-orange kanye ne-grapefruit kuthuthukisa ukugeleza kwegazi ebuchosheni futhi kuqhathaniswa nesethenjwa Phuza. Olunye ucwaningo ngokubamba iqhaza kwabantu asebekhulile abangama-37 bakhombisa ukuthi ukusetshenziswa kwenani elifanayo lejusi ngosuku amasonto ayi-8 selithuthukisile kakhulu umsebenzi wobuchopho, olinganiselwa kusetshenziswa isiphuzo esikhona.
Ushokoledi omnyama nemikhiqizo ye-cocoa
I-Cocoa inokuqukethwe okuphezulu kakhulu kwama-flavonoids ngesisindo phakathi kokunye ukudla, ngakho-ke imikhiqizo ye-cocoa, efana ne-chocolate, inikela kakhulu ekusetshenzisweni kwama-flavonoids ngokudla. Ukusetshenziswa kwemikhiqizo ye-cocoa egcwele ama-flavonoids kungathandeka ukuthonya impilo yobuchopho. Kokunye ukuhlola, abantu asebekhulile abangama-90 abanokuphazamiseka kwengqondo okukhanyayo babona isiphuzo sengqondo esikhanyayo esiqukethe ama-45, 520 noma 990 mg weCocoa Flavonoids ngengxenye, kanye ngosuku amasonto ayi-8. Ekupheleni kocwaningo, abantu ababona isiphuzo ngokuqukethwe okuphezulu kwama-flavonoids bakhombisa kangcono kakhulu ekuhlolweni kwengqondo kunalawo anesiphuzo esiphansi se-flavonoid. Ngaphezu kwalokho, amaqembu athuthukise ukuzwela kwe-insulin, okwakufanele abe nembangela enkulu yokwenza ngcono umsebenzi wobuchopho. I-insulin iyi-hormone esiza ukuhambisa ushukela egazini kumaseli, lapho ingasetshenziswa khona ukukhiqiza amandla. Ezinye izifundo zikhombisile ukuthi ukusetshenziswa kwe-cocoa kungasiza ukunciphisa ukukhathala kwengqondo, ukuthuthukisa ukugeleza kwegazi ebuchosheni, kanye nokuthuthukisa inkumbulo nesikhathi sokuphendula kwimisebenzi yengqondo. Kuyathakazelisa ukuthi ama-flavonooid anganqoba isithiyo se-hematocebephalic - ulwelwesi olungavunyelweyo oluvikela ubuchopho bakho - futhi luthinta ngqo indawo yokulawula ubuchopho nokunakwa.
Orekhi
Amantongomane acebile ezimsoco ezidingekayo zempilo yobuchopho, kufaka phakathi uvithamini e ne-zinc. Amantongomane ayimithombo ehlanganisiwe yamafutha awusizo, amaprotheni kanye ne-fiber, futhi angakusiza ugcine amandla kuzo zonke izikhathi zokuqeqeshwa kwe-marathon. Ngaphezu kwalokho, ezinye izifundo zibonisa ukuthi amantongomane okuhlanza angasiza ngisho nokuthuthukisa izici ezithile zomsebenzi wobuchopho. Ukutadisha nokubamba iqhaza kwabafundi basekolishi abangama-64 kubonise ukuthi ukungezwa kwama-walnuts ekudleni amasonto ayi-8 kuholele ekuthuthukisweni okubalulekile ekuhunyushweni kwemininingwane ngo-11.2% uma kuqhathaniswa ne-placebo. Olunye ucwaningo ngokubamba iqhaza kwezingane ezingama-317 kukhombisile ukuthi ukusetshenziswa kwamantongomane kuhlotshaniswa nesikhathi esithuthukisiwe sokuphendula kanye nokwenza ngcono imiphumela yokuhlolwa kobuchopho. Ngaphezu kwalokho, isifundo sabantu ababambe iqhaza ngokuzibandakanya kwabesifazane abangu-15 467 bakhombisa ukuthi ukusetshenziswa okungenani kokuhlinzekwa kwamantongomane okungenani amantongomane ngesonto kuhlotshaniswa nokuthuthuka kwempilo yezengqondo ejwayelekile.
Ukusetshenziswa kukaWalnut kuyasiza - lokhu kuqinisekisile ucwaningo
Photo: Unsplisish.com.
Amaqanda
Amaqanda ajwayele ukubizwa ngokuthi ama-polyvitamins wemvelo ngenxa yenani elikhulu lezakhi eziqukethwe kubo. Bacebile ikakhulukazi kwezakhi ezidingekayo ukuze basebenze ubuchopho, kufaka phakathi i-Vitamin B12, COLIne ne-Selenium. Isibonelo, uSelenium ubamba iqhaza ekuxhumaniseni, inkumbulo, ulwazi kanye nomsebenzi wezimoto, kanti uCooline uyadingeka ekuthuthukisweni kobuchopho kanye nokukhiqizwa kwe-Neurotiator ye-acetylcholine, okudingekayo ukugcina umsebenzi wememori nomsipha. IVitamin B12 futhi idlala indima ebalulekile empilweni ye-neurological, kanye nezinga eliphansi lale vithamini landa umsebenzi wobuchopho. Ngaphezu kwalokho, amaqanda aqukethe i-lutein, i-carotenoid pigment ehlotshaniswa nokuthuthuka kwemisebenzi ebonakalayo neyengqondo. Kodwa-ke, udinga ukudla amaqanda aqinile, hhayi nje amaqanda amhlophe okusizakala ngezinzuzo zawo ezingaba khona ukuze athuthukise ubuchopho.
Ukwatapheya
I-Avocado inezithelo zendawo yonke ezingajatshulelwa ngezindlela ezahlukahlukene, kufaka phakathi i-puree ene-guacamole, efakwe ku-toast noma vele udla ngokuphelele ngenani elincane likasawoti. Njengokudla okulula kokutadisha, kungasiza futhi ukuthuthukisa ubuchopho bakho. Bangumthombo omuhle kakhulu we-lutein, i-carotenoid, eqongelela ebuchosheni bakho namehlo futhi ingathinta kahle umsebenzi wobuchopho. Ukutadisha nokuzibandakanya kwabantu abadala abangama-84 kukhombisile ukuthi labo abadla ukudla okuqukethe ukwatapheya okusha, amasonto ayi-12, bandisa izinga le-butein egazini nokunemba kokuhlolwa kwengqondo sekuthuthukile.
Inhlanzi
I-Omega-3 ingamafutha asemqoka adlala indima ebalulekile empilweni yobuchopho. Zigxile ezinhlanzini ezinamafutha, futhi okuwumthombo omuhle kakhulu wezinye izakhamzimba zezakhi zomzimba, ezinjengevithamini B12 ne-Selenium. Akumangazi ukuthi inqwaba yocwaningo ibopha ukusetshenziswa kwezinhlanzi ngomsebenzi wobuchopho obuthuthukisiwe. Isifundo esisodwa ngokubamba iqhaza kwabantu abadala abangama-76 baseJapan baxhume ukusetshenziswa kwenhlanzi okuphezulu ngememori ethuthukisiwe kanye nempilo yobuchopho. Olunye ucwaningo olubandakanya izingane zesikole ezingaphezu kuka-17,000 lukhombisile ukuthi ukusetshenziswa kwamagremu ayi-8 ezinhlanzi ngosuku ngenxa yezilinganiso ezinhle kakhulu ngesiJalimane nakwaMathematics uma kuqhathaniswa nokusetshenziswa kwezinhlanzi okulinganiselwe. Kodwa-ke, lolu cwaningo luphinde lwaphawula ukuthi lokhu kuxhumana kwehle esigabeni esiphakeme kakhulu sokusetshenziswa kwezinhlanzi, okuthi, ngokusho kwabaphenyi, kungahle kuhlotshaniswe nokusetshenziswa okuphezulu kwe-mercury nokunye okungcolile okutholakale kwasolwandle. Ezinye izifundo eziningi zixhumanisa ukusetshenziswa kwezinhlanzi ngokusebenza okuthuthukile kwengqondo kanye nokuncipha okuhamba kancane kwamakhono engqondo, okuchazwe ukugxilwa kwezinhlanzi zezakhi ezibalulekile, kufaka amafutha e-Omega-3.
Isithombo sebhitrudi
Ama-beet kanye nemikhiqizo ye-beet igcwele ama-nitrate ukuthi umzimba uphendukela ku-molecule ebizwa nge-nitrogen oxide. I-nitrogen oxide idlala indima ebalulekile empilweni yakho, kufaka phakathi ukuxhumana okulungile kwamangqamuzana ezinzwa, ukugeleza kwegazi kanye nomsebenzi wobuchopho. Kwezinye izifundo, izincwadi ezicebile kuma-nitrate beet kanye nemikhiqizo ye-beet yahlotshaniswa nomsebenzi wobuchopho othuthukisiwe. Ucwaningo ngokuzibandakanya kwabantu abasebasha abangama-24 bakhombisa ukuthi ukusetshenziswa kwe-150 ml yejusi ye-beetral juice kwandisa kakhulu ukugcwala kwama-nitrate egazini futhi kuthuthukisa isikhathi sokuphendula kuwo womabili amaqembu aqhathaniswa ne-placebo. Olunye ucwaningo olubandakanya abantu abadala abangu-40 luveze ukuthi ukusetshenziswa kuka-450 ml wejusi we-beet uthuthukisa ukugeleza kwegazi kubuchopho futhi kuthuthukise imiphumela yokuhlola ukususa uma kuqhathaniswa ne-placebo. Ungangezelela ukusetshenziswa kwama-nitrate, udle ama-beet athosiwe ngenkathi udla ngaphambi kokuhlolwa noma ukudonsa ujusi we-beet omusha ngenkathi ufunda.
Imifino ebomvu, eluhlaza okolweni newolintshi
Ukusetshenziswa kwemifino ngokuvamile kungenxa yokuthuthuka komsebenzi wobuchopho kanye nokwenza ngcono isimo sempilo ephelele. Imifino ebomvu, e-orange neluhlaza, okubandakanya upelepele, izaqathe kanye ne-broccoli, aqukethe imibala eminingi ewusizo yemifino, kufaka phakathi imibala emifino ye-carotene, njengoba kukhonjisiwe, ukuthuthukisa ukusebenza kwengqondo. I-Carotenoids Lutein neZaaxantine banqwabelana ku-retina yeso. Lokhu kuqongelela kubizwa ngokuthi ubukhulu be-optical of a macular pigment (MPOD). Ucwaningo ngokubamba iqhaza kwezingane ezingama-51 ezineminyaka engu-7 kuya kwengu-13 kukhombisile ukuthi iMpod ikhona kakhulu ngenxa yokusebenza kobuchopho namakhono obuhlakani. Olunye ucwaningo ngokuzibandakanya kwezingane ezingama-56 ezineminyaka engu-8 kuya kwengama-9 kuphinde kwakhombisa ukuthi iMpodi inomphumela omuhle ekusebenzeni kwezifundo. Ngakolunye uhlangothi, izinga le-MPOD eliphansi lahlotshaniswa nokwehla kokusebenza kwengqondo. Ucwaningo olwenziwe ngokuzibandakanya kwabantu abadala abangu-4453 lubonise ukuthi amazinga aphansi e-MPOD ahlotshaniswa nezinkomba eziphansi zokuhlolwa kwengqondo, okwakukubhidliza inkumbulo nesikhathi esisheshayo sokuphendula. Imifino ecebile ecebekile ne-zeaxantine ifaka iklabishi, iparsley, isipinashi, i-basil, peas, ama-leeks, isaladi, izaqathe, i-broccoli, nepelepele eliluhlaza nebomvu.
Lungiselela amasaladi wemifino omusha
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Amaqanda nama-pistachios nawo anemithombo emihle ye-lutein ne-zexaxantina. Ukuze uthole isidlo sasemini esinenhliziyo ngaphambi kokuqala isifundo, ecebile eCarotenoids esithuthukisa i-Brain Health Promotion, engeza upelepele obomvu oqoshiwe kwisaladi enkulu kusuka kusipinashi kanye nokuhlaza okotshani kanye ne-booze. Gcwalisa isaladi ngamafutha omnqumo kanye neviniga kanye ne-pistachios encane enama-pistachios asikiwe ukuze uthole amaprotheni angeziwe namafutha awusizo.