Ikhono lokugxila, ukugxila kuyikhono elifanele kulezi zinsuku. Nokho, izwe lanamuhla lisinikeza izithikamezo eziningi. Izaziso zeselula kuphela mayelana namazwana okugcina kunethiwekhi yokuxhumana nabantu ezingabangela ukungabi nangqondo kumuntu ogxile kakhulu. Eqinisweni, ukudla kwethu kuthinta kancane ngaphezu kwakho konke, kuhlanganise nekhono lokugxila. Abantu abaningi baphendukela ekhofini ngale njongo. Sethula uhlu lwemithombo ewusizo kakhulu futhi enempilo. Ucwaningo lwango-2015 olwenziwa nguDavid Geffen e-UCLA lwathola ukuhlangana phakathi kokusetshenziswa kwe-walnut kanye nokwanda kokusebenza kwengqondo kubantu abadala, okuhlanganisa nekhono lokugxila. Ngokwalokho okutholakele, ukungezwa kwesandla esisodwa saleli nati kunconywa ngezinsuku lapho ukugxila kubaluleke kakhulu. I-walnut iqukethe amazinga aphezulu kakhulu e-antioxidant ekhuthaza ubuchopho uma kuqhathaniswa namanye amantongomane. Ama-Blueberries nawo adume ngokuqukethwe kwawo okuphezulu kwama-antioxidants, ikakhulukazi ama-anthocyanins. Isidlo esikahle esinama-kilojoule aphansi, kodwa siphezulu izakhamzimba ezifana ne-fiber, i-manganese, uvithamini K no-C, kanye nekhono lokukhulisa ukugxilisa ingqondo. Ukotapheya ungumthombo omuhle kakhulu wama-omega-3 fatty acids, aqukethe amafutha e-monounsaturated asekela ukusebenza kobuchopho nokugeleza kwegazi okunempilo. Ukudla okunconyiwe kwansuku zonke kungu-30g. Esinye isiphuzo esilula, esinomsoco futhi esinempilo sokuthuthukisa ukugxila kwakho imbewu yethanga, egcwele ama-antioxidants nama-omega-3s. Imbewu yethanga ibuye ibe umthombo ocebile we-zinc, imineral ebalulekile evuselela ubuchopho futhi ivimbele isifo sezinzwa, ngokusho kocwaningo luka-2001 oluvela eNyuvesi yaseShizuoka eJapane.
2022-11-11