Mankhwala lipindulitsa pa ubongo ndi kukumbukira

zakudya zimene kusintha kukumbukira ndi ubongo ntchito? Iwo likukhalira kuti mndandanda wa zipatso wathanzi, masamba ndi mafuta amazipanga yaikulu, ndipo ngakhale Gourmet kwambiri wovuta, aphunziranso kuyamikira kukoma kwa chakudya khalidwe, osati zotsatira awo opindulitsa pa thupi, onetsetsani kupeza mndandanda wa amachitira awo ankakonda. N'chifukwa chiyani Akatswiri a zakudya amati izi mankhwala ubongo ndi kukumbukira?

Kwambiri pa thupi

Kupanikizika ali nkhope ambiri, koma mawonetseredwe yake yonse ndi maganizo oipa kwa thupi ndi m'maganizo. nkhawa thupi overtakes ngakhale pamene munthu mwadzidzidzi kudumpha kuchokera kuseri ngodya mpaka inu pa mzinda msewu kapena paki pamthunzi. Chitsanzo chochititsa chidwi kwambiri pa m'maganizo - ntchito yaitali pa ntchito mofanana mu ofesi, ambiri amafuna makasitomala ndi chifukwa ali akupitirizabe zokwawa deadlines lipoti. Si ofunika wotani nkhawa zokumana ndi munthu, n'kofunika kuti thupi lake pa nthawi imeneyo basi umabala cytokines yotupa.

Mankhwala awa yambitsa chitetezo cha m'thupi ndipo imautsa yankho lake ku vuto aakulu kwa chamoyo. A lililonse ayankhe m'thupi ndi yotupa ndondomeko, popeza thupi amaona akupanikizika ngati matenda. Pamene kutupa yokha mwachilengedwe ndipo amathandiza osati amalimbana ndi matenda komanso kukonza minofu awonongeka malo odulidwa kapena scrape, ndi aakulu yotupa Poyankha akuti ndi yoopsa chodabwitsa, zomwe chingalepheretse yekha katundu wapadera ubongo ntchito ndi kukumbukira. Mu Russian palibe ofunda azachipatala kufotokoza chikhalidwe pathological, koma m'mayiko a azungu, asayansi kwa zaka zambiri akuphunzira otchedwa kutupa aakulu. Amaona chifukwa chachikulu cha matenda autoimmune.

Kuchotsa kutupa aakulu kuthandiza mankhwala, kusintha kukumbukira ndi ubongo. Iwo konza kugwira ntchito chitetezo cha m'thupi ndi kusunga lolamulidwa njira iliyonse yotupa. Komanso, timadzi pa mundawo m'mimba, kulowa ubongo kapena opangidwa ndi iwo, ndi zotsatira zabwino pa luso chidziwitso, monga kuzindikira ndi processing zatsopano. Amathandiza kuti ndende ndipo ngakhale kuthandiza kumvetsa kumene machulukitsidwe amapezeka.

Zakudya kuchepetsa nkhawa

Choncho zakudya zabwino ubongo ndi kukumbukira zinthu? Zachilengedwe zipatso, masamba, chocolate, mafuta, ndiwo wolemera antioxidants, zimalimbikitsa mafuta zidulo, mavitamini ndi mchere, boosts mphamvu ndipo amateteza matenda a ubongo. Ganizirani za kukonzekera bwino za mindandanda yazakudya awo ndipo ngakhale izo zothandiza kwambiri mu chakudya - kotero inu osati kuonetsetsa kugwira ntchito zabwino matumbo ndi ubongo, komanso kudziteteza ku matenda wamba maganizo.

peyala

N'zochititsa iliyonse zipatso zosowa kwa ogula Russian - ndi mankhwala ndi wofunika kwa ubongo ndi kukumbukira. Zikuphatikizapo mapeyala. Ngakhale anthu okonda kukhala pa chakudya mwamphamvu ulesi anzawo kumwa kwambiri zipatso mafuta, mapeyala kwenikweni sayambitsa mwamtheradi sizingawononge maonekedwe. Komanso, zipatso chodabwitsa mwadzaza monounsaturated, n'kofunika mafuta zidulo thupi kuti akhalebe khola shuga ndi kupereka khungu wathanzi chowala.

Peyala lili vitamini K ndi folate, amene kuphatikiza kumathandiza mapangidwe magazi kuundana mu ubongo (choncho amateteza ku sitiroko), komanso kutukula ntchito chidziwitso, makamaka pankhani ya ndende ndi kukumbukira.

zipatso kunja wolemera mavitamini B ndi C, amene palibiretu ndi thupi ndi kuyenera kuti tsiku lililonse ankadya chakudya. Ndipotu ina chidwi n'chakuti, ngakhale ndemanga zonse zoipa slimming akazi (zochokera kumvetsa osauka zikuchokera peyala), zipatso wobiriwira lili mapuloteni ndi zochepa shuga kuposa zipatso zina zonse. Poterera kapangidwe chakudya chokoma yachilendo kuvumbitsira abwino zikuluzikulu za smoothies vitamini ndi wogwirizira kwambiri kwa mafuta mu kuphika kulikonse.

Beet

Ngati mukufuna mankhwala aliwonse a ubongo, kukumbukira ndi ntchito maganizo angapezeke pa msika Russian, wotsika mtengo wamba Beet adzakhala inu, anapeza weniweni. Anthu ambiri, kuphatikizapo, oddly mokwanira, zamasamba, kuzilambalala okongola vinyo wofiira masamba mbali monga bwino zikuimira zomwe zikhoza kupangidwa kuchokera Beets. Vinaigrettes, "hering'i pansi malaya ubweya" ndi msuzi miyambo unasiya kukhala mlendo kawirikawiri pa magome a mabanja ambiri. Pakali pano, Beet mwachizolowezi Wobisa lowopsya ya zigawo zothandiza.

Zotsika mtengo komanso kwambiri underrated masamba amathandiza thupi kulimbana kwambiri zoipa aakulu kutupa. Lili antioxidants amphamvu kuti adziteteze khansa ndi kulimbikitsa kuyeretsedwa mwazi wa poizoni. Othamanga Beets amapereka zofunika kwambiri mphamvu, pamene kuwonjezeka kupirira. Red masamba akhoza kudyedwa yaiwisi, ndipo ngakhale yokazinga - sikuti ndiphike mkatewo kuti ola, monga momwe Russia kwa zaka zambiri.

bilberry

Small koma wapatali. Mwambi umenewu kwathunthu akutsimikiza blueberries, zipatso ting'onoting'ono tomwe zili zofunika kwambiri kwa zosakaniza thanzi la munthu ndi kulawa nthawi yomweyo amatikumbutsa maswiti.

Asayansi kuganizira pa zimene zakudya zabwino kwa ubongo ndi zinthu, ndi mu mndandanda uliwonse mosasintha kudziika blueberries - gwero lina olemera antioxidants. Lili mavitamini ambiri, kuphatikizapo C ndi K, ndi CHIKWANGWANI achilengedwe. Chifukwa okhutira mkulu wa asidi gallic chodabwitsa Berry amateteza ubongo ku alibe ndi nkhawa. Iwo akhoza kudyedwa mu maonekedwe ake angwiro, ndipo mukhoza zidzawonjezedwa kwa smoothies ndi zakumwa zina kapena adzifufumitse mitanda okoma.

msuzi fupa

Osati mankhwala onse ubongo ndi kukumbukira zipatso, masamba ndi zipatso. Ngati mulibe kuti ndinu mafani wa zipatso, kuyesa kusintha maganizo anu mphamvu mothandizidwa ndi msuzi fupa michere kuti angathe kulimbitsa chitetezo cha m'thupi, kuthetsa kuchuluka matumbo permeability syndrome, kulimbitsa Mitsemphayi ndi tendons kapena kuthetsa chifuwa chakudya.

Mkulu kuchuluka kwa kolajeni mu msuzi fupa kugwira njira yotupa mu intestine, ndi wopatsa moyo amino zidulo (proline ndi glycine) kukhazikitsa chitetezo cha m'thupi ndi bwino kukumbukira. Zambiri msuzi ndi zosavuta ndi losavuta kukonzekera - ndi msuzi potengera ndi zabwino, zothandiza ndi yotchipa mbale.

chokoleti mdima

Pamene ntchito mkaka ndi chokoleti choyera akhala funso lofunika, mdima mitundu wokondedwa amachitira osati kukulepheretsani pa njira chithunzi abwino, komanso kulola kuti tikhale athanzi ndi mphamvu ya moyo. chokoleti Natural mwadzaza flavanols, wotchuka chifukwa antioxidant ake ndi katundu odana ndi yotupa. Popeza N'zoonekeratu m'gulu mankhwala ubongo ndi kukumbukira, chocolate mdima kumathandizanso magazi kuchepetsa ndi kumawonjezera magazi onse ubongo ndi mtima.

Ziyenera adzanyamula kukumbukira kuti ambiri a zopangidwa monga ankakonda maswiti mu msika Russian si zipangizo wapamwamba kwambiri yaiwisi, ndikusinthidwa kangapo ndi kuwavula katundu zonse zothandiza. Izi si zakudya kusintha kukumbukira ndi ubongo ndi zinyalala weniweni chakudya. Kudya chakudya chokoma ndi kugwa kumbuyo pa wakhala yapamwamba thanzi chakudya, kusankha kwambiri zachilengedwe mdima chocolate, wopangidwa mwa osachepera 70% ya koko. Mu kuphika, mankhwala wapadera angagwiritsidwe ntchito yokonza glaze kapena kukongoletsa wokoma chokoleti tchipisi makeke.

yolks dzira

Kwa zaka zambiri, akatswiri a zinthu zakudya ndi mlandu dzira yolks mu msinkhu bwino mafuta ndi kuonjezera kudzikundikira mafuta m'thupi. Pakali pano, palibe mankhwala sizingafanane ku ubongo wathu ndi kukumbukira ndi dzira yolks zomwe zili choline - chinthu lapadera amalimbikitsa akule bwino kwa ubongo yoopsa m'mimba ya mkazi wapakati. Choline bwino kukumbukira ndi nzeru.

Ngati inu mpaka kupewa kumwa yolks dzira, kuopera mmene zawo zoipa m'njira magazi mafuta m'thupi, ndi nthawi kusiya maganizo lotha: yolks dzira, osati si kusintha zili mafuta zoipa, koma kulola ife kuonjezera mlingo wa abwino.

walnuts

Akatswiri amavomereza kuti ngati mukupita purposefully kudya zakudya kwa ubongo ndi kukumbukira tsiku lililonse, musaiwale walnuts. Okhutira mkulu wa antioxidants, mavitamini ndi mchere mu mtedza izi relieves nkhawa, chidziwitso chiwopsezo ukuwonjezeka ndi kumatha chododometsa. Vitamini E, kuwonjezera, limakupatsani kulimbana ndi matenda a Alzheimer. Walnuts akhoza kudyedwa yaiwisi monga mbali ya pastry wokoma kapena smoothies zachilendo.