Ukudla ngokucindezeleka okukhulu kwengqondo

Kungenzeka ukwandisa ukusebenza kahle, ukuthuthukisa inkumbulo nokugxilisa ingqondo, kanye nokuhlakanipha nokunaka kakhudlwana, ngisho nangezikhathi zokucindezeleka okukhulu kwengqondo, kungakhathaliseki ukuthi ukulungiselela izivivinyo zokungena nezokugcina, amaseshini, ukuphothula amadiploma, Ph.D., amaphrojekthi amakhulu noma imihlangano yebhizinisi ebalulekile nje. Ukuze wenze lokhu, kwanele ukwethula ekudleni kwakho inkimbinkimbi yemikhiqizo ekhethekile enesibopho sokusebenza kobuchopho. Kuyathakazelisa ukuthi phakathi kwezinye izinto, bazosiza ukuthuthukisa ukulala, ukuqeda ukucasuka nokucindezeleka, futhi bathuthukise kakhulu izinga lempilo yakho.

Amavithamini wokuthuthukisa ukusebenza kwengqondo

Akuyona imfihlo ukuthi ubuchopho, njenganoma yisiphi esinye isitho, budinga umsoco ofanele. Ngasikhathi sinye, ekudleni komuntu ofuna ukuthuthukisa ukusebenza kwengqondo, okulandelayo kufanele kube khona:

• Amavithamini B. Zithinta inkumbulo futhi zikhuthaze ukubuyiselwa kwamaseli obuchopho. Ngokuphikisana nenkolelo eyiphutha yokuthi lawa maseli awavuseleli.
• Amavithamini A, C nama-antioxidants. Zikulayini owodwa, njengoba zenza imisebenzi efanayo, zivikela amaseli esenzweni sama-radicals wamahhala nobuthi.
• Omega-3 okunamafutha acid. Zithuthukisa ukusebenza kobuchopho futhi zehlise amazinga e-cholesterol egazini.
• Izinki. Ithuthukisa inkumbulo nokusebenza kwengqondo.

Ngesikhathi esifanayo, kubalulekile ukuthi umzimba uthole wonke amavithamini kanye nokudla, hhayi ekwakhiweni kwemithi kanye namavithamini. Kunezizathu eziningana zalokhu.

Ekuqaleni, kuleli fomu bamuncwa kangcono.

Okwesibili, amavithamini aqukethwe ekudleni aphephe ngokuphelele. Okwamanje, umthelela wezidakamizwa ezinjalo emzimbeni womuntu awukakafundwa.

Okwesithathu, abanakho ukuphikisana. Ngasikhathi sinye, odokotela abakukhuthazi ukuthatha ezinye izakhi zamavithamini ukuze uthuthukise ukusebenza kobuchopho kubantu abaphethwe yizifo zenhliziyo nemithambo yegazi.

Imikhiqizo engu-21 ephezulu yokucindezeleka kwengqondo

Ukukhetha ukudla okusezingeni eliphakeme futhi okubaluleke kakhulu okusha kubalulekile ukuthuthukisa ukusebenza kobuchopho. Ngasikhathi sinye, akumele sikhohlwe ngamanzi ahlanzekile okuphuza. Ngemuva kwakho konke, ubuchopho bethu bungamanzi angama-85%, okusho ukuthi budinga kakhulu. Ngendlela, uma kwenzeka ukukhathala nokusebenza kwengqondo isikhathi eside, odokotela bayeluleka ukufaka inkomishi ejwayelekile yekhofi ngengilazi yamanzi ahlanzekile.

Naphezu kweqiniso lokuthi kunemikhiqizo eminingi enomphumela onenzuzo ebuchosheni bomuntu, ososayensi bahlonza eziyisisekelo kakhulu. Phakathi kwazo:

Uhlobo lwenhlanzi. Ngaphezu kwalokho, i-mackerel, isardard noma i-trout kufanelekile. Kuyinhlanzi enamafutha enikeza i-omega-3 fatty acids emzimbeni. Ucwaningo oluholwa uVelma Stonehouse eNew Zealand Nutrition University luye lwabonisa ukuthi “ukudla njalo inhlanzi enamafutha kuthuthukisa inkumbulo yesikhashana neyesikhathi eside futhi kuvimbele ingozi yokuba nesifo i-Alzheimer’s.”

Utamatisi. Le mifino iqukethe i-antioxidant lycopene. Kuvikela amaseli kuma-radicals wamahhala nobuthi, kuthuthukisa ukujikeleza kwegazi futhi, ngawo, ukusebenza kobuchopho. Ukusetshenziswa kwamatamatisi njalo kuthuthukisa inkumbulo, ukunaka, ukugxila nokucabanga okunengqondo. Futhi ivimbela nengozi yokuthuthukisa izifo ze-Alzheimer's kanye neParkinson.

Amajikijolo. Iqukethe ama-antioxidants nama-polyphenols asiza ukuthuthukisa inkumbulo yesikhashana nokuhlushwa. Ngaphezu kwalokho, zisiza ukuvimbela ukuthuthukiswa kwezifo ze-Alzheimer's kanye neParkinson, okuthi, ngokusho kokunye kokucabanga, kubangelwa ubuthi. Ungashintsha ama-blueberries ngama-cranberries, ama-strawberries, ama-raspberries namanye amajikijolo.

Imifino enamahlamvu aluhlaza. Okokuqala, lezi yizo zonke izinhlobo zeklabishi nesipinashi. Ukuhluka kwabo kulele kokuqukethwe okuphezulu kwamavithamini B6, B12 ne-folic acid. Ukuntuleka kwabo emzimbeni kuyimbangela yokukhohlwa ngisho nokukhula kwesifo i-Alzheimer's. Ngaphezu kwalokho, ziqukethe i-iron, enciphisa ubungozi bokukhubazeka okuhlukahlukene kokuqonda.

Izinhlamvu. Irayisi elinsundu kanye ne-oatmeal kungcono kakhulu. Phakathi kwezinye izinto, athuthukisa ukujikeleza kwegazi. Futhi lokhu, kunomphumela omuhle ekusebenzeni kobuchopho. Ngaphezu kwalokho, lawa ama-carbohydrate ayinkimbinkimbi anikeza umzimba amandla futhi asize ukuthuthukisa ukugxila nokusheshisa inqubo yokuqonda ulwazi olusha.

Ama-walnuts. Umthombo wama-omega-3 fatty acids. Izifundo eziningi zikhombisile ukuthi zithuthukisa amakhono okukhumbula, ukugxilisa ingqondo nokuqonda. Kulesi simo, kwanele ukudla amantongomane ambalwa ngosuku. Futhi ziqukethe i-vitamin E, evimbela ukukhula kwezifo zobuchopho ezihlobene nobudala.

Ukwatapheya. Iqukethe amafutha e-monounsaturated ajwayele ukujikeleza kwegazi futhi avimbele ingozi yomfutho wegazi ophezulu.

Amaqanda. Kungumthombo wamaprotheni novithamini B4. Le vithamini idlala indima ebalulekile ekulawulweni kokuziphatha ngokomzwelo nokulala. Futhi, ithuthukisa inkumbulo nokuhlushwa.

Itiye eliluhlaza. Lesi siphuzo sinezinto eziningi eziwusizo, kufaka phakathi ukuthuthukisa inkumbulo.

Um-alimondi. Njengezinhlanzi ezinamafutha, iqukethe i-omega-3 fatty acids, ethinta ngqo ukusebenza kobuchopho. Futhi iqukethe ama-antioxidants novithamini E. Ngokuxakaniseka, avikela amaseli emiphumeleni eyingozi yobuthi futhi athuthukise ukujikeleza kwegazi, ngaleyo ndlela avumela umuntu ukuthi ahlale egxilile, anake futhi aqoqwe isikhathi eside kakhulu.

Imbewu ye-sunflower. Umthombo kavithamini E kanye ne-antioxidant evimbela ukulahleka kwememori.

Ubhontshisi. Ithuthukisa ukusebenza kwengqondo kwengqondo.

Ama-apula. Ziqukethe i-quercetin, i-antioxidant evimbela ukukhula kwesifo i-Alzheimer's. Ama-apula abuye athuthukise ukusebenza kobuchopho nenkumbulo futhi avimbele ingozi yomdlavuza.

Amagilebhisi. Wonke amagilebhisi aqukethe i-quercetin ne-anthocyanin, izinto ezithuthukisa inkumbulo.

Isaqathe. Umthombo wamavithamini B, C kanye ne-beta-carotene. Ukusetshenziswa njalo kwezaqathe kunciphisa inqubo yokuguga, okuthi, phakathi kwezinye izinto, ibonakale ngokuwohloka kwenkumbulo nokuqedwa komsebenzi wobuchopho.

Imbewu yethanga. Aqukethe amavithamini A, E, zinc, ne-omega-3 kanye ne-omega-6 fatty acids. Ukusetshenziswa njalo kwalezi zinhlamvu kungasiza ekuqedeni izinkinga zokulala, kanye nokuthuthukisa ukugxila nokusebenza kobuchopho.

Ushokoledi omnyama osezingeni eliphakeme. Ingumthombo we-caffeine nama-antioxidants. Lezi zinto zithuthukisa ukujikeleza kwegazi, lapho ubuchopho buthola khona umoya-mpilo omningi nezakhi zomzimba. Ngenxa yalokhu, ikhono lokugxila kanye nokugxila, kanye nokubamba ngekhanda izinto ezintsha, liyathuthuka.

Sage. Umthombo wama-antioxidants nezakhi zomzimba, nawo atholakala emithini yesifo i-Alzheimer's. Ngokocwaningo olushicilelwe ephephabhukwini i-Pharmacology, Biochemistry and Behaviour ngo-2003, “iSage isiza ukuthuthukisa inkumbulo yesikhashana futhi isheshise inqubo yokukhumbula izinto ezintsha. Ngaphezu kwalokho, ithuthukisa ukugxila futhi isheshise inqubo yokuqonda lokho okufundile noma okuzwile. "

Ikhafeyini. I-antioxidant ukuthi, ngokulinganisela, ingasusa ngokushesha ukukhathala, ithuthukise ukusebenza nokugxila.

Ibhitrudi. Inomphumela omuhle ezinqubweni zokujikeleza kwegazi. Lokhu kuthuthukisa inkumbulo nokugxilisa ingqondo. Ngesikhathi esifanayo, umuntu uthola ingqondo ecacile nebukhali.

I-Curry. Isinongo esine-curcumin, esiza ukuthuthukisa inkumbulo, ivuselela i-neurogeneis, empeleni eyinqubo yokwakha amaseli amasha, futhi inciphisa ubungozi bokuvuvukala kobuchopho nesifo i-Alzheimer's.

Yini enye ongayithuthukisa ukusebenza kobuchopho ngesikhathi sokucindezeleka kwengqondo okuphezulu?

1. 1 Nakekela ukulala okuzwakalayo nokunempilo.
2. 2 Ungakhohlwa ngokuphumula. Okunye ukusebenza kwengqondo.
3. 3 Ukuzivocavoca njalo.
4. 4 Imvamisa uxazulula amaphazili engqondo, xazulula amaphazili nama-crosswords.
5. 5 Lalela umculo. Olunye ucwaningo lukhombisa ukuthi ukulalela umculo ngenkathi wenza umsebenzi wezengqondo kungakusiza uphumule futhi uvuseleleke.
6. 6 Yenqaba ukudla ukudla okunamafutha, ukudla okunesitashi esiningi, kanye nokudla okunoshukela okunesitashi. Kwehlisa umzimba emzimbeni, ngaleyo ndlela kuphazamise ukusebenza kobuchopho.