Ukulahlekelwa okhiye bakho, ukhohlwe i-aphoyintimenti, ungasazi lapho upake khona imoto yakho … Ngokukhula, ukulahlekelwa inkumbulo kuvame kakhulu. Ngokuvamile, ukukhubazeka kwenkumbulo kuyingxenye yenqubo evamile yokuguga. Amathiphu ethu okugcina inkumbulo yakho nsuku zonke nokuvimbela ukukhohlwa.

Ukudla kudlala indima ebalulekile ekuvimbeleni ama-pathologies amaningi, okubandakanya ukuphazamiseka kwenkumbulo. Ngempela, ucwaningo oluningi luye lwabonisa ukuthi umfutho wegazi ophezulu, ukungasebenzi ngokomzimba, uhlobo lwe-2 yesifo sikashukela nokukhuluphala kwandisa ingozi yokuthuthukisa isifo se-neurodeergenerative ngemva kweminyaka engu-65. Ngakho-ke, kubalulekile ukunciphisa ukuzuza kwesisindo ngokuthatha ukudla okuhlukahlukene nokulinganisela. Ukuze ulondoloze ukusebenza kobuchopho nokugcina inkumbulo, gwema ukudla okunothe ngoshukela namafutha agcwele, futhi ugxile kulokhu: 

• izithelo nemifino (okungenani ama-5 servings ngosuku)
• i-omega 3: atholakala embewini, kuma-walnuts, kuma-hazelnuts, ama-cashews, ama-alimondi angagazingiwe nangenasawoti. Kodwa futhi ezinhlanzi ezinamafutha (sardines, mackerel, salmon, herring). Kunconywa ukuyidla kabili ngesonto. 
• inyama emhlophe: inyama emhlophe kufanele ihlale ikhethwa kunenyama ebomvu. 
• amafutha omnqumo: lawa amafutha athandwayo okunonga izitsha zakho. Kumele kukhethwe i-extra-virgin. 
• ama-polyphenols: lawa angama-antioxidants anamandla, aziwa ngokunciphisa inqubo yokuguga nokuncipha kwengqondo. I-apula, i-strawberry namagilebhisi, kuhlanganise nezithelo eziqukethe kakhulu. Zibuye zifihlwe etiyeni (eliluhlaza nokumnyama), u-garlic, u-anyanisi, i-parsley, ushokoledi omnyama (ubuncane obungama-85% we-cocoa), imbewu yefilakisi, i-ginger, i-turmeric noma iwayini elibomvu (ukudla ngokulinganisela ngoba ihlala utshwala).

Ukuzivocavoca umzimba okuvamile kukhuthaza ukuthuthukiswa kwama-neurons amasha, kuthuthukisa ukukhumbula ngekhanda nokugxila, ngenxa ye-oxygenation yobuchopho. Ngokwezincomo ze-WHO, “abantu abadala abaphakathi kweminyaka engu-18 nengu-64 kufanele bazilolonge okungenani imizuzu engu-150 yokukhuthazela ngomfutho olinganiselwe noma okungenani imizuzu engu-75 yokukhuthazela okusesilinganisweni phakathi nesonto. ukukhuthazela okuqinile, noma inhlanganisela elinganayo yomsebenzi wokuqina omaphakathi noqhubekayo. ”

Izimfanelo zokubuyisela esimweni sokulala ezingeni elingokomzimba nelomqondo zisungulwe kahle. Ukulala kudlala indima ebalulekile ekufundeni nasekuhlanganiseni ulwazi. Ngamanye amazwi, ukuntuleka kokulala kuhlotshaniswa nokuncipha kwamakhono okuqonda, ikakhulukazi ukukhumbula ngekhanda nokugxilisa ingqondo. Ebusuku, inkumbulo ihlunga ngolwazi eluthole emini. Ngakho-ke kubalulekile ukuthi ungadebeseleli ubuthongo bakho, ngokulala amahora ayisishiyagalombili ebusuku.