Ukudla ukwenza ngcono inkumbulo

Impela wonke umuntu uyazi ukuthi inkumbulo yomuntu, noma ngabe yinhle kangakanani, iyawohloka ngokuhamba kwesikhathi. Futhi impela wonke umuntu uyazi ukuthi lokhu kwenzeka ngezizathu ezahlukahlukene, imvamisa kungokwasemzimbeni. Kodwa-ke, akubona bonke abantu abakulungele ukubekezelela lesi simo sezinto. Lo mbhalo uhlobo lokubuka konke okuphumelela kakhulu, ngokombono wabadayisi abaphambili kanye nezazi zomzimba womhlaba, izindlela zokuthuthukisa inkumbulo.

Yini inkumbulo

Ukweqa amatemu anzima nokukhuluma ngolimi oluzwisisekayo olulula, inkumbulo yikhono elikhethekile lomuntu elimvumela ukuba abambe ngekhanda, aligcine futhi akhiqize lolu lwazi noma ulwazi ngesikhathi esifanele. Inani elikhulu lososayensi bebelokhu futhi befunda zonke lezi zinqubo.

Ngaphezu kwalokho, abanye babo bazama nokukala ubukhulu benkumbulo yomuntu, isibonelo, uRobert Berge wase-University of Syracuse (USA). Wafunda izindlela zokugcina nokuhambisa imininingwane yolibofuzo isikhathi eside futhi ngo-1996 wakuphetha lokho kungaba khona noma yikuphi kusuka ku-1 kuye ku-10 terabytes yedatha ebuchosheni… Lezi zibalo zisekelwe olwazini lwenani lama-neurons nokucabanga ukuthi ngakunye kuqukethe ulwazi olungu-1.

Kodwa-ke, kunzima ukubheka lolu lwazi njengoluthembekile okwamanje, ngoba lesi sitho asikakafundwa ngokuphelele. Futhi imiphumela etholakele iqagela kakhulu kunesitatimende seqiniso. Yize kunjalo, lesi sitatimende sivuse ingxoxo enkulu mayelana nale nkinga, emphakathini wesayensi nakunethiwekhi.

Ngenxa yalokho, abantu babengacabangi ngamakhono abo kuphela, kodwa futhi nangezindlela zokuzithuthukisa.

Ukudla okunomsoco nenkumbulo

Ngabe uqale ukubona ukuthi inkumbulo yakho iya ngokuya isiwohloka? Isazi sokudla esidumile uGu Chui Hong waseMalaysia uthi kulokhu, ikakhulukazi kubalulekile ukulungisa indlela odla ngayo… Ngemuva kwakho konke, isizathu salokhu kungaba ukuntuleka kwezakhi zomzimba ezidingekayo ebuchosheni, ezithuthukisa ukunikezwa kwegazi.

Ubuye futhi athi kunencwadi eshicilelwe kumagazini i-Neurology echaza ngemiphumela emihle yokudla kweMedithera neDASH (ukuvimbela umfutho wegazi ophakeme) kwimemori. Ngokusho kwabo, udinga ukudla izinhlanzi eziningi, izithelo, imifino namantongomane ngangokunokwenzeka, uzama ukugcwalisa umzimba nge-fiber.

«Yidla ukudla okungu-7-9 kwezithelo nemifino nsuku zonke. Ungasebenzisi ngokweqile ukudla okunosawoti futhi uqede amafutha ayingozi, ufake okunye okuwusizo. Ungangeza futhi iphalishi, amantongomane amaningi nembewu, anamafutha acid angagcwali“UGu uthi.

Futhi, ungakhohlwa ngama-antioxidants. Futhi ama-blueberries angumthombo wabo ongcono kakhulu. Ngokusho kwesazi sokudla okunomsoco, ososayensi kudala bafakazela ukuthi inkomishi eyodwa yama-blueberries ngosuku ayikwazi nje ukuvimbela ukukhubazeka kwememori, kepha futhi ithuthukise nokusebenza kobuchopho. Futhi konke ngoba kukhona ukuphikisana kuyo. Ngaphezu kwama-blueberries, noma imaphi amajikijolo afanelekile, kanye nemifino nezithelo eziluhlaza okwesibhakabhaka, i-burgundy, i-pink, eluhlaza okwesibhakabhaka nokumnyama - amajikijolo, iklabishi elibomvu, ama-cranberries, ama-currants amnyama, njll.

Ngaphezu kwalokho, udinga ukufaka imifino eluhlaza okotshani ekudleni kwakho - isipinashi, ulethisi, zonke izinhlobo zeklabishi. Ziqukethe i-folic acid, ukushoda kwayo okungadala ukukhunjulwa kwememori. Lesi siphetho senziwe ngemuva kokwenziwa kwezifundo zesayensi lapho abantu abangama-518 abaneminyaka engama-65 nangaphezulu babamba khona iqhaza.

Udinga futhi ukunakekela ukudla okwanele kwama-omega-3 fatty acids, ngoba lawa angama-antioxidants amahle kakhulu. Iningi lazo lisenhlanzini nasezimbewini.

Uyikhumbula kanjani yonke le migomo?

Ngokusho kwesazi sokudla okunempilo, kwanele nje ukubeka ipuleti elinokudla "okumibalabala" phambi kwakho. Ngakho-ke, unganothisa ukudla kwakho ngazo zonke izinto ezidingekayo, uthuthukise ukunikezwa kwegazi, inkumbulo nokusebenza kobuchopho.

Ukudla okuphezulu okungu-12 ukuthuthukisa inkumbulo

AmaBlueberries. I-antioxidant enamandla. Inkomishi eyodwa yamajikijolo ngosuku yanele.

Ama-walnuts. Ukuze uzwe umphumela omuhle, udinga ukudla amagremu angama-20. amantongomane ngosuku.

Ama-apula. Ziqukethe inani elikhulu lamavithamini athinta ngqo ukusebenza kobuchopho. Udinga ukudla i-aphula eli-1 nsuku zonke.

I-Tuna. Iqukethe kokubili i-omega-3 fatty acids ne-iron. Ngaphezu kwe-tuna, i-mackerel, i-salmon, i-cod nokudla kwasolwandle nakho kuyindlela enhle.

Uwolintshi. Aqukethe ama-antioxidants kuphela, kepha ne-iron, edingekayo ekusebenzeni okujwayelekile kobuchopho.

Isibindi senkukhu nenyama. Le yimithombo emikhulu yensimbi.

URosemary. Ibaluleke kakhulu kwimemori enhle. Ingangezwa ezitsheni noma etiyeni ehlukahlukene.

Itiye le-Sage. Ithuthukisa inkumbulo nokuhlushwa.

Ubhontshisi. Iqukethe amavithamini B. Banomphumela omuhle ekusebenzeni kobuchopho futhi basiza ekulweni nokudangala, okuvame ukuba ngesinye sezimbangela zokukhubazeka kwememori.

Amaqanda futhi ikakhulukazi isikhupha samaqanda. Ngaphezu kwamaprotheni namavithamini, iqukethe into ekhethekile ebizwa nge-choline, nayo ethuthukisa inkumbulo.

Ubisi nemikhiqizo yobisi. Imithombo ye-choline ne-vitamin B12, ukungabi khona kwayo kuthinta kabi ukusebenza kobuchopho nenkumbulo.

Ikhofi. Imiphumela yocwaningo ikhombisile ukuthi lesi siphuzo siyasiza ukugxila futhi sigcwalisa umzimba ngama-antioxidants. Into esemqoka ukungayisebenzisi kabi futhi ungaphuzi izinkomishi ezingaphezu kwezingu-1-2 ngosuku.