Ucwaningo lubonisa ukuthi ukuthatha ama-multivitamin ngezikhathi ezithile kungathuthukisa inkumbulo nokusebenza kobuchopho jikelele.
Kuningi ukudla, izithasiselo, nezidakamizwa ezimakethwa “njengezivuselela ubuchopho.” Ziqukethe amakhulukhulu ezakhi zomuntu ngamunye - amavithamini, amaminerali, amakhambi, ama-amino acid kanye nama-phytonutrients.
Kunezinkulungwane zezinhlanganisela zezithako. Ucwaningo luye lwabonisa ukuthi ukuthatha izithasiselo ezifanele kungaba nomthelela omuhle empilweni nasekusebenzeni kobuchopho, nakuba kungenakwenzeka ukuthi umuthi owodwa noma omunye uzohlehlisa ngomlingo imiphumela yendlela yokuphila engenampilo.
Ngaphezu kwalokho, ukukhetha okulungile akuwona umsebenzi olula. Ukukhethwa kwezakhamzimba kuncike emiphumeleni oyifunayo. Ingabe ufuna ukuthuthukisa inkumbulo noma ukwandisa okuhlushwa?
Ingabe inkinga yakho enkulu ukukhathala noma ukuncipha kwengqondo okuhlobene neminyaka? Ingabe uhlushwa ukucindezeleka, ukucindezeleka noma ukukhathazeka?
Nali uhlu lwezivuseleli zobuchopho ezifakazelwe ngokwesayensi ukuthi ziphephile, ziyasebenza futhi zibandakanya izidingo eziningi.
1. I-DHA (i-docosahexaenoic acid)
Lena i-omega-3, ebaluleke kakhulu kuma-fatty acids; ingenye yezakhiwo eziyinhloko ze-cerebral cortex - ingxenye yobuchopho ebhekele inkumbulo, inkulumo, ubuciko, imizwa nokunaka. Yisakhamzimba esibaluleke kakhulu ekusebenzeni kahle kobuchopho.
Ukuntuleka kwe-DHA emzimbeni kuhlotshaniswa nokucindezeleka, ukucasuka, ukuphazamiseka kwengqondo okukhulu, kanye nokwehla okukhulu komthamo wobuchopho.
Ukulahlekelwa inkumbulo, ukudangala, ukuguquguquka kwemizwelo, ukuwohloka komqondo, isifo se-Alzheimer kanye nokuphazamiseka kokunaka - kukho konke lokhu kuxilongwa, isimo seziguli sitholakale sithuthuka ngokufakwa kwale asidi ekudleni.
Abantu abadala asebekhulile abadla i-DHA ephezulu mancane kakhulu amathuba okuba bahlakulele ukuwohloka komqondo (ukuwohloka komqondo okusesikhundleni) kanye nesifo i-Alzheimer's.
Ososayensi balinganisela ukuthi u-70% wabantu emhlabeni wonke awunawo ama-omega-3, ngakho-ke cishe wonke umuntu angazuza ngokufaka i-DHA.
2. I-Curcumin
I-Curcumin iyisithako esinamandla nesisebenzayo esinongo saseNdiya esibizwa nge-turmeric.
Inesibopho sombala wegolide we-turmeric futhi ine-anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, kanye nemiphumela yokulwa nomdlavuza.
I-Curcumin ivikela ubuchopho bethu ngezindlela eziningi.
Izakhiwo zayo ezinamandla zokulwa ne-antioxidant zisiza ekunciphiseni ukuvuvuka kobuchopho futhi zibhidlize i-plaque ebuchosheni ehambisana nesifo i-Alzheimer's.
I-Curcumin inyusa amazinga e-dopamine ne-serotonin, "izithako zamakhemikhali zenjabulo."
Eqinisweni, i-curcumin iphumelela kakhulu ekucindezelekeni njenge-antidepressant edumile i-Prozac.
I-Curcumin itholakale isiza ekulahlekelweni kwenkumbulo kanye nokuphazamiseka okuphoqelekile okuphoqelekile.
I-Curcumin okwamanje isacwaningwa njengendlela yokwelapha isifo sikaParkinson.
Enye yezinto ezimbi ze-curcumin ukuthi imuncwe kabi kakhulu - kuze kufike ku-85% we-curcumin ngokuvamile idlula emathunjini engasetshenziswanga!
Kodwa-ke, ukungezwa kwe-piperine, into etholakala kupelepele omnyama, kwandisa ukumuncwa kwe-curcumin ngo-2000%.
3. I-Periwinkle encane
I-Vinpocetine inguqulo yokwenziwa ye-vincamine. Ngokwemvelo, le nhlanganisela itholakala ku-periwinkle (i-periwinkle encane).
EYurophu naseJapane, i-vinpocetine itholakala kuphela ngencwadi kadokotela, kodwa kwamanye amazwe inhlanganisela ikhona ezithasiselweni eziningi ezitholakalayo.
Odokotela base-Europe bakholelwa ukuthi iphumelela kakhulu kune-ginkgo biloba, isidakamizwa esinedumela njengesinye sezithasiselo zobuchopho ezingcono kakhulu.
I-Vinpocetine ithuthukisa inkumbulo, isikhathi sokuphendula, kanye nokuphila kahle kwengqondo. Ingena ngokushesha ebuchosheni, ikhulise ukugeleza kwegazi, inciphise ukuvuvukala kobuchopho, ivikele ama-radicals mahhala, futhi igcine ibhalansi yama-neurotransmitters.
Ivikela ubuchopho ekuwohlokeni, iyenze ibe ukwelashwa okungaba khona kwesifo i-Alzheimer's.
Kunengqondo ukukhetha i-vinpocetine uma inkinga yakho enkulu ingukulahlekelwa inkumbulo noma ukwehla kwengqondo okuhlobene neminyaka.
4. I-Vasora
I-Vasora iyi-tonic yendabuko ye-Ayurvedic esetshenziselwe izinkulungwane zeminyaka ukuthuthukisa inkumbulo, ukufunda nokugxila.
I-Bacopa iyi-adaptogen enhle kakhulu, isitshalo esinciphisa imiphumela emibi yokucindezeleka.
Isebenza ngokwengxenye ngokulinganisa i-neurotransmitters i-dopamine ne-serotonin, kuyilapho yehlisa amazinga e-hormone yokucindezeleka i-cortisol.
Iphinde ibe nomthelela wokupholisa futhi isetshenziselwa ukwelapha ukukhathazeka, ukusiza ukulawula ukucindezeleka, nokuthuthukisa ukulala.
I-Bacopa iyisinqumo esihle kakhulu uma unezinkinga zenkumbulo, ukufunda nokugxilisa ingqondo okubangelwa ukucindezeleka.
5. Hyperzine
I-moss yaseShayina iyikhambi lendabuko laseShayina elisetshenziselwa ukuthuthukisa inkumbulo, ukwandisa ukugeleza kwegazi ebuchosheni, nokunciphisa ukuvuvukala.
Ososayensi bathole isithako esiyinhloko esisebenzayo ku-moss yaseShayina, i-hyperzine A.
Le alkaloid isebenza ngokuvimbela i-enzyme yobuchopho ephula i-neurotransmitter acetylcholine.
I-Huperzine A imakethwa njengesengezo sokudla ngokuyinhloko ukuze kuthuthukiswe inkumbulo, ukugxilisa ingqondo, nekhono lokufunda kwabancane nabadala.
Ivikela ubuchopho ekulimaleni kuma-radicals mahhala kanye nobuthi bemvelo.
Isebenza ngendlela efanayo nesidakamizwa esidumile i-Aricept futhi sisetshenziswa kabanzi ukwelapha i-Alzheimer's eShayina.
6. Ginkgo biloba
Imithi ye-Ginkgo biloba imile isikhathi eside, emithini yendabuko yamaShayina naseYurophu.
I-Ginkgo ikhulisa ukugeleza kwegazi ebuchosheni, ibhalansisa amakhemikhali obuchopho, futhi ivikela ubuchopho ekulimaleni kwama-radical mahhala.
Ngokumangalisayo, izifundo ezimbili ezinkulu ziphethe ngokuthi i-ginkgo ayinazo izinzuzo ezingalinganiseka njengesikhuthazi sengqondo, ayithuthukisi inkumbulo noma okunye ukusebenza kobuchopho kubantu abanempilo. Kodwa lokho akwenzi i-ginkgo ingabi namsebenzi. I-Ginkgo iboniswe ukuthi inenzuzo ekwelapheni ukucindezeleka, ukukhathazeka nokucindezeleka. Isengezo esizuzisayo ekwelapheni i-schizophrenia. Okokugcina, kulabo abaphila nokuxilongwa kokuwohloka komqondo noma isifo i-Alzheimer's, i-ginkgo inesithembiso esihle sokuthuthukisa inkumbulo kanye nezinga lempilo.
7. I-Acetyl-L-carnitine
I-Acetyl-L-carnitine (ALCAR) iyi-amino acid esebenza njenge-antioxidant enamandla evikela ubuchopho ekulimaleni kwama-radical mahhala.
Le nhlanganisela inenzuzo ekuthuthukiseni ukucaca kwengqondo, ukunaka, imizwa, isivinini sokucubungula, nenkumbulo, futhi inemiphumela eqinile yokulwa nesimila ebuchosheni obuguga.
I-ALCAR iyi-antidepressant esebenza ngokushesha evamise ukunikeza ukukhululeka okuthile phakathi nesonto.
Yandisa ukuzwela kwe-insulin yamangqamuzana obuchopho, ukuwasiza ukuthi asebenzise i-glucose yegazi, umthombo omkhulu kaphethiloli wobuchopho.
Le nhlanganisela isiza ukuvikela ukulimala kobuchopho ekuphuzeni utshwala ngokweqile.
8. Phosphatidylserine
I-Phosphatidylserine (PS) iyi-phospholipid ebalulekile kuwo wonke ulwelwesi lwamaseli emzimbeni, kodwa itholakala ekugxiliseni okuphezulu ikakhulukazi ebuchosheni.
I-FS isebenza “njengomlindisango” wobuchopho. Ilawula ukuthi yiziphi izakhamzimba ezingena ebuchosheni nokuthi yini ekhishwa njengemfucuza.
Lokhu kwakwakhe kunengqondo ukuthatha ukuthuthukisa inkumbulo, ukugxilisa ingqondo nokufunda.
Ucwaningo olukhulu lubonise ukuthi i-phosphatidylserine ingaba ukwelashwa okuphumelelayo kwesifo i-Alzheimer kanye nezinye izinhlobo zokuwohloka komqondo.
Ijwayele izinga le-hormone yokucindezeleka i-cortisol, inciphisa umthelela wezimo ezicindezelayo.
I-Phosphatidylserine ivikela emazingeni aphansi wamandla, ingase ithuthukise isimo sengqondo, futhi ingase isize ngokucindezeleka, ikakhulukazi kubantu asebekhulile.
I-FS ivikela ubuchopho ezimpawini zokuguga futhi iyintandokazi phakathi kwabafundi ukuthuthukisa inkumbulo ngaphambi kokuhlolwa.
9. I-Alpha GPC
I-L-alpha-glycerylphosphorylcholine, evame ukubizwa ngokuthi i-alpha-GPC, inguqulo yokwenziwa ye-choline.
I-Choline iyisandulela se-acetylcholine, le neurotransmitter inesibopho sokufunda nenkumbulo.
Ukuntuleka kwe-acetylcholine kuye kwaxhunyaniswa nokuthuthukiswa kwesifo i-Alzheimer's.
I-Alpha GPC imakethwa njengesithuthukisi inkumbulo emhlabeni wonke futhi njengokwelashwa kwesifo i-Alzheimer's eYurophu.
I-Alpha GPC ihambisa ngokushesha i-choline ebuchosheni, lapho isetshenziselwa khona ukwakha ulwelwesi lwamangqamuzana obuchopho olunempilo, ikhuthaze ukukhula kwamangqamuzana obuchopho amasha, futhi yandise amazinga e-neurotransmitters i-dopamine, i-serotonin, ne-gamma-aminobutyric acid, ikhemikhali yobuchopho ehlobene. ngokuphumula.
I-Alpha GPC iyisinqumo esihle sokuthuthukisa inkumbulo, amakhono okucabanga, unhlangothi, ukuwohloka komqondo kanye ne-Alzheimer's.
10. Citicoline
I-Citicoline iyinhlanganisela yemvelo etholakala kuwo wonke amaseli emzimbeni womuntu. I-Citicoline ikhulisa ukugeleza kwegazi ebuchosheni, isiza ukwakha ulwelwesi lwamangqamuzana olunempilo, ikhuphule ipulasitiki yobuchopho, futhi ingathuthukisa kakhulu inkumbulo, ukugxilisa ingqondo, nokunaka.
Odokotela kulo lonke elaseYurophu sebeneminyaka eminingi benikeza i-citicoline yokwelapha izifo ezingathi sína zemizwa ezifana nokulahlekelwa inkumbulo ehlobene neminyaka, unhlangothi, ukulimala kobuchopho okubuhlungu, ukuwohloka komqondo, isifo sikaParkinson nesifo i-Alzheimer's.
I-Citicoline inciphisa imiphumela eyingozi yama-radicals mahhala adala umonakalo nokuvuvukala, okuyizimbangela ezimbili eziyinhloko zokuguga kobuchopho.
Kukholelwa ukuthi ukuntuleka kwamavithamini kuyisici sesikhathi esidlule, kodwa akunjalo. Abantu baseMelika abangafika ku-40% abanawo uvithamini B12, 90% kuvithamini D, kanye nama-75% ku-magnesium yamaminerali. Ukushoda kwento eyodwa noma enye yokulandelela kungaba nomthelela omkhulu ebuchosheni. I-Harvard School of Public Health yeluleka bonke abantu abadala ukuthi baphuze i-multivitamin, uma kwenzeka, ukugcwalisa noma yiziphi izikhala zokudla okunomsoco ezingaba khona.