Yini esingayenza manje ukuze sigcine ubuchopho obunempilo nengqondo ehluzekile iminyaka eminingi ezayo? Singadla ngokucabangela futhi sifake ekudleni kwethu kwansuku zonke okuqukethe izakhi ezidingekayo ekusebenzeni okuvamile kobuchopho. 1) amavithamini B Lawa amavithamini ayinhloko alawula ukusebenza kobuchopho nenkumbulo. Ama-antioxidants abalulekile, asekela ukusebenza kwawo wonke uhlelo lwezinzwa oluphakathi, avikela ubuchopho ekulayisheni ngokweqile nasekucindezelekeni, enze inkumbulo isebenze futhi anesibopho sekhono lokufunda. Amavithamini amathathu abalulekile aleli qembu: • I-Vitamin B6 (pyridoxine). Ibhekele ukumuncwa kwama-amino acid abalulekile ebuchosheni (tryptophan, cysteine, methionine) kanye nokuhlanganiswa kwama-neuroleptics (i-norepinephrine ne-serotonin), adingekayo ekusebenzeni okusebenzayo kobuchopho. Ukuntuleka kwale vithamini emzimbeni kungaholela ekwehleni kobuhlakani, inkumbulo nokuphazamiseka kwengqondo. I-Vitamin B6 itholakala kukwatapheya, isipinashi, ubhanana, namazambane aseRusset. • I-Vitamin B9 (i-folate noma i-folic acid) ithinta ukujabula kwesimiso sezinzwa esimaphakathi. Ngokukhula kweminyaka, inani lale vithamini emzimbeni landa kakhulu. I-Folic acid ikuvumela ukuthi ulondoloze futhi ubuyisele ingxenye yenkumbulo yesikhashana neyesikhathi eside futhi ukhuphule ijubane lokucabanga. I-Vitamin B9 inothe nge-asparagus, i-broccoli, ulamula, imifino enamaqabunga aluhlaza kanye nobhontshisi. • I-Vitamin B12 (cyanocobalamin). Ukuzizwa kwethu kahle noma izinkinga kuncike ekugxilweni kwaleli vithamini emzimbeni. I-Vitamin B12 isilawuli semvelo somsebenzi wansuku zonke: isiza umzimba ukuthi ushintshe phakathi kokuphaphama nokulala. Kuyaziwa ukuthi ngesikhathi sokulala lapho ulwazi ludluliswa lusuka kumemori yesikhashana luyiswe enkumbulweni yesikhathi eside. Ungathola i-vitamin B12 ngokusanhlamvu okunovithamini, imvubelo, nokhula lwasolwandle. 2) I-Vitamin D I-Vitamin D ithinta impilo yamathambo namasosha omzimba, ukumuncwa kwe-calcium, ukusebenza kahle kwezemidlalo, nokusebenza kobuchopho. Iphinde ibe nomthelela ekuvimbeleni i-atherosclerosis, igcina ukunwebeka kwemithambo yegazi nama-capillaries obuchopho, ivimbele ukuguga ngaphambi kwesikhathi kanye nezinguquko eziwohlokayo. Ucwaningo lubonisa ukuthi ukushoda kwe-vitamin D okuphawulekayo kuphinda kabili ingozi yokuthola izifo ezihlobene nobuchopho. I-Vitamin D ibizwa nangokuthi "i-vitamin yelanga" futhi ihlanganiswa emzimbeni lapho ibekwe elangeni. Zama ukuba selangeni okungenani izikhathi ezingu-2-3 ngesonto. I-Vitamin D itholakala emikhiqizweni yobisi kanye namakhowe omisiwe elangeni. 3) Omega-3 fatty acids I-Omega-3 fatty acids, ebizwa nangokuthi "amafutha anempilo", ayikhiqizwa umzimba futhi ingatholakala kuphela ekudleni. Sizidinga ukuze zithuthuke ngendlela evamile kanye nokusebenza okusebenzayo kobuchopho, imithambo yegazi, izivikeli mzimba nezokuzala, kanye nesimo esihle sesikhumba, izinwele nezinzipho. I-Omega-3 fatty acids itholakala ku-walnuts, imbewu (ifilakisi ne-chia), namafutha emifino (umnqumo ne-flaxseed). Ezimweni eziningi, ukuwohloka komqondo kanye nesifo i-Alzheimer kungavinjelwa futhi kwehliswe ijubane. Ukudla okunomsoco kuyisihluthulelo sokuphila isikhathi eside. Umthombo: myvega.com Ukuhumusha: Lakshmi
2022-11-11