Ezweni lanamuhla, kungaba nzima kakhulu ukugxila kokuthile. Amasiginali we-smartphone ahlala njalo kanye nezaziso zenkundla yezokuxhumana zingaphazamisa ngisho nabafisa kakhulu kithi. Ukucindezeleka nokuguga kunesandla kulokhu.
Ukudla kungaba nomthelela omkhulu emandleni ethu okugxila, njengoba ukudla okuthile kunikeza ubuchopho imisoco ukuze sisize ukugxila ngenkathi sithuthukisa impilo yethu yonke.
Ama-Walnuts
Ucwaningo lwango-2015 olwenziwa abacwaningi base-University of California sika-David Geffen School of Medicine luthola ukuxhumana okuhle phakathi kokudla ama-walnuts nokuthuthukisa ukusebenza kwengqondo kubantu abadala, okuhlanganisa nekhono lokugxilisa ingqondo. Ngokusho kwedatha eshicilelwe ku Journal of Nutrition, Impilo futhi Ukuguga, idlanzana nje lama-walnuts ngosuku lizozuzisa umuntu kunoma iyiphi iminyaka. Phela, ahola phakathi kwamanye amantongomane ngenani lama-antioxidants asiza ukuthuthukisa ukusebenza kobuchopho. Futhi aqukethe i-alpha-linolenic acid, i-omega-3 fatty acid ebalulekile empilweni yobuchopho.
aluhlaza okwesibhakabhaka
Leli jikijolo linamazinga aphezulu ama-antioxidants, ikakhulukazi ama-anthocyanins, alwa nokuvuvukala futhi athuthukise ukusebenza kwengqondo ebuchosheni. Amajikijolo aluhlaza anama-kilojoule aphansi, kodwa futhi aqukethe izakhi eziningi ezifana ne-fiber, i-manganese, amavithamini K no-C. Ebusika, ungadla amajikijolo omisiwe noma afriziwe.
Uhlobo lwenhlanzi
Le nhlanzi inothe nge-omega-3 polyunsaturated fatty acids, ebambezela ukwehla komqondo futhi inciphise ingozi yokuba nesifo i-Alzheimer's. I-Salmon nayo isiza ukulwa nokuvuvukala, okuthinta kabi ukusebenza kobuchopho. Lapho uthenga izinhlanzi, naka izinga!
Ukwatapheya
Njengomthombo omuhle kakhulu we-omega-3s namafutha e-monounsaturated, ukwatapheya usekela ukusebenza kobuchopho nokugeleza kwegazi. Ukotapheya futhi unovithamini E omningi, obalulekile empilweni yobuchopho. Ikakhulukazi, ibambezela ukuqhubeka kwesifo i-Alzheimer's.
Amafutha omnqumo ehlukile omnqumo
Amafutha e-Olive Extras Virgin ecebile ngama-antioxidants athuthukisa inkumbulo nekhono lokufunda, alinyazwa ukuguga nezifo. Amafutha omnqumo asiza ubuchopho ukuthi bululame emonakalweni obangelwe ingcindezi ye-oxidative – ukungalingani phakathi kwama-radicals mahhala kanye nezivikelo ezilwa nomzimba ezilwa ne-antioxidant. Lokhu kusekelwa ucwaningo olwanyatheliswa ngo-2012 ngo Journal of i-Alzheimer's Izifo.
Imbewu yethanga
Icebile ngomsoco, imbewu yethanga iwukudla okusheshayo, okunempilo ukwandisa ukugxila nokugxila. Ngaphezu kwamazinga aphezulu e-antioxidant kanye ne-omega-3s, imbewu yethanga iqukethe i-zinc, i-mineral eyenza ngcono ukusebenza kobuchopho futhi esiza ekuvimbeleni isifo sezinzwa (ngokocwaningo lwango-2001 eNyuvesi yaseShizuoka eJapane).
Imifino enamahlamvu aluhlaza
Ucwaningo olwenziwa e-Rush University ngonyaka odlule lwathola ukuthi imifino emnyama, enamaqabunga eluhlaza njengesipinashi, i-kale, ne-browncol ingasiza ekunciphiseni ukuncipha kwengqondo: Ikhono lokuqonda kubantu asebekhulile ababengeze imifino kanye noma kabili ngosuku ekudleni kwabo lalingaphezulu kwalokho. izinga elifanayo lokuthi abantu bancane kunabo ngeminyaka eyi-11. Abacwaningi baphinde bathola ukuthi i-vitamin K kanye ne-folate etholakala emifino enamaqabunga anesibopho empilweni yobuchopho nokusebenza kobuchopho.
oatmeal
Okusanhlamvu okuphelele kunikeza umzimba amandla. I-oatmeal ye-whole-grain edinga ukubiliswa (hhayi i-antipode yayo "yokupheka ngokushesha" esenziwe ngomumo) ayiyona nje inketho enkulu yasekuseni, kodwa futhi nokugcwalisa ngendlela emangalisayo, okubaluleke kakhulu ngoba indlala inganciphisa ukugxila kwengqondo. Engeza ama-walnuts nama-blueberries ephalishi lakho lasekuseni!
Ushokoledi omnyama
Ushokoledi uyisikhuthazi sobuchopho esihle kakhulu futhi ungumthombo wama-antioxidants. Kodwa lokhu akuphathelene noshokoledi wobisi ogcwele ushukela. I-cocoa eyengeziwe ibha iqukethe, kungcono. Ucwaningo lwango-2015 olwenziwa abacwaningi baseNorthern Arizona University luthole ukuthi ababambiqhaza abadle ushokoledi okungenani ngo-60% kabhontshisi we-cocoa babeqaphile futhi baqaphile.
Mint
I-Peppermint ithuthukisa ukusebenza kwengqondo futhi ikhuphule ukuphaphama, kanye nokuthulisa ingqondo, ngokocwaningo olwenziwa ngabacwaningi baseNyuvesi yaseNorthumbria e-UK. Philisa inkomishi yetiye le-mint elishisayo, noma umane uhogele iphunga lalesi sitshalo. Faka amaconsi amahlanu kawoyela obalulekile we-peppermint kubhavu ofudumele, noma uwugcobe kancane esikhumbeni sakho.