Zakudya zamaubongo - timathetsa bwanji

Ndi chakudya chiti chomwe chili chabwino kwambiri ku ubongo?

Mavuto A Brainy Amapereka: Zakudya 10 Zabwino Kwambiri Zolimbikitsira Mphamvu za Ubongo ndi Kukulitsa Kukumbukira Mukudziwa momwe mumadyera zimakhudza thupi lanu, koma zomwe mumayika mkamwa mwanu zimakhudzanso mtima wanu, mphamvu zanu Ubongo, kukumbukira kwanu, komanso kuthekera kwanu kuthana ndi kupsinjika. mavuto ovuta kapena ntchito zosavuta za tsiku ndi tsiku! Ngakhale ubongo wanu umangolemera 2% yolemera thupi lanu, imagwiritsa ntchito 20% ya ma calories omwe mumadya! Ndipo mukamadya zakudya zambiri, ubongo wanu umagwira ntchito molimbika zakudya zotsatirazi! Nambala 1 - Nyemba zamtundu wambiri ndi gwero labwino kwambiri la chakudya chambiri! Zakudya zamadzimadzi izi zimaphatikizidwanso ndi ulusi, womwe umachedwetsa kuyamwa ndipo umapereka mphamvu kuubongo ndi Kuonetsetsa shuga popanda chiopsezo cha zotumphukira za shuga monga magwero ena ambiri a shuga. Mitengo ya nyemba imakhalanso ndi vitamini B - vitamini B yomwe ndi yofunika kwambiri kuti ubongo ugwire ntchito! Nambala 2 - MintMint ndi gwero lalikulu la Vitamini A ndi Vitamini C.

mabasiketi othamanga mtima

Vitamini A itha kuthandizira kukulitsa maluso ophunzirira ndikuwongolera kuphatikizika kwa ubongo kumawonjezeranso Vitamini Cis akuti amateteza kuti asazindikirike. Malingana ndi kafukufuku, ngakhale kununkhira kwa timbewu timakhudza kugwira ntchito kwa ubongo powonjezera kukhala tcheru ndi kukumbukira. Zimathandizanso kukulitsa luso loyambira monga kulemba ndi kuloweza.

Nambala 3 - BroccoliBroccoli si chakudya chambiri chokwanira m'thupi lonse, komanso ndi chimodzi mwazakudya zabwino kwambiri zolimbikitsira magwiridwe antchito a ubongo ndikukweza kukumbukira kwanu! Muli calcium, vitamini C, mavitamini B, beta-carotene, iron, fiber komanso vitamini K. Zakudya izi zimateteza ku zopinga zaulere, zimathandiza kuti magazi aziyenda bwino komanso zimachotsa zitsulo zolemera zomwe zingawononge ubongo. Potaziyamu yomwe ili mu broccoli imathandizira dongosolo lamanjenje, lomwe limathandizanso ubongo.

Kafukufuku akuwonetsanso kuti broccoli itha kuthandiza ubongo kudzichiritsa wokha akavulala! Zinthu zabwino kwambiri zamasamba, ndipo sizongokhala za broccoli zokha koma zimafikira ku banja la cruciferous kuphatikiza kolifulawa ndi mabala a Brussels Nambala 4 - BeetsOne o Njira yosavuta yowonjezera mphamvu zamaubongo ndikuphatikizanso ma beet muzakudya zanu. Amakhala ndi nitrate ambiri, omwe amachulukitsa magazi kupita mbali zina zaubongo zomwe zimayang'anira ntchito zazikulu. Njuchi zimakhalanso ndi vitamini B9, zomwe zimathandizira magwiridwe antchito ndikuchedwetsa matenda amisala.

Kuphatikiza apo, ma beet ali ndi ma carotenoids ambiri omwe angathandize kukonza magwiridwe antchito a ubongo ndikuthana ndi kukhumudwa. Nambala 5 - Mbeu za mpendadzuwa ndi nthanga zimakhala zabwino kwambiri kuubongo! Amakhala ndi mavitamini omega, mavitamini a omega ndi mavitamini a B. Mbewuzo zilinso ndi tryptophan, yomwe ubongo umasandutsa serotonin kuti ikulitse kusangalala ndikulimbana ndi kukhumudwa.

Kudya mbewu zochepa tsiku ndi tsiku kumakupatsaninso zinc yanu yochuluka tsiku ndi tsiku yomwe ingathandize kukonza kukumbukira ndi kulingalira! Mbeu zothiridwa ndi kuphukira ndizabwino! Nambala 6 - MtedzaMalanje ndi maamondi makamaka ndi ena mwazinthu zabwino kwambiri zolimbitsa ubongo padziko lapansi ndipo ndiabwino kwambiri kwa inu Ner Vous System inunso. Mtedza ndiwo gwero lalikulu la omega-3s ndi omes ga-6 fatty acids, vitamini B6; ndi vitamini E, yomwe yawonetsedwa kuti ikuthandizira magwiridwe antchito a ubongo ndikuletsa mitundu yambiri yamaganizidwe poteteza ubongo ku zopitilira muyeso zaulere. Ndikoyenera kudziwa kuti mtedza uli ndi mankhwala osakaniza zakudya - monga phytic acid, choncho ndi thanzi labwino ngati muwaviika usiku wonse musanadye. Nambala 7 - QuinoaQuinoa ndi gwero labwino kwambiri la chakudya chambiri komanso ulusi wambiri wowonjezera ku Kusakaniza shuga wamagazi pamene mukupereka shuga wofunikira ubongo umakhumba.

Quinoa ndichitsime chabwino chachitsulo chomwe chimasungitsa magazi magazi, pomwe mavitamini a B amalimbitsa mtima komanso kuteteza mitsempha. Ndizopanda gluteni kwa iwo omwe amazindikira kuti izi zimachitika. Koma monga mbewu zambiri, mbewu, ndi mtedza, quinoa iyenera kuthiridwa usiku wonse musanaphike.

Nambala 8 - Avocado Mafuta abwino ndiofunikira kwambiri kuubongo, ndipo ma avocado ndi gwero labwino kwambiri la mafuta a monounsaturated, omega-3 ndi omega-6 -Fatty acids. Izi zimawonjezera magazi kupita kuubongo, kutsitsa cholesterol ndikuthandizira kuyamwa ma antioxidants xidants. Mapepala amakhalanso ndi ma antioxidants ambiri, kuphatikizapo vitamini E, omwe amateteza thupi ndi ubongo kuti zisawonongeke kwambiri.

Amathandizanso potaziyamu ndi Vitamini K - onse amateteza ubongo ku chiopsezo cha stroke.NumberN 9 - BlueberriesMabulosi amenewa ndi malo ophera mphamvu a antioxidant omwe amateteza ubongo ku kuwonongeka kwa okosijeni ndi kupsinjika komwe kumayambitsa kukalamba msanga, Alzheimer's, ndi dementia. Ma flavonoids amtundu wa blueberries amathandizanso kulumikizana pakati pa ma neuron, zomwe zimapangitsa kukumbukira bwino, kuphunzira, ndikuwongolera magwiridwe antchito - kuphatikiza kulingalira, kupanga zisankho, kumvetsetsa kwamawu, komanso luso lowerengera.

Nambala 10 - Mafuta a Kokonati Mafuta a kokonati amakhala ndi ma triglycerides apakatikati omwe thupi limagwiritsa ntchito mphamvu ndikusiya shuga kuubongo. Zikuwonekeranso kuti zimakhudza kuthamanga kwa magazi, shuga m'magazi, ndi cholesterol; ndipo chilichonse chomwe chili ndi mtima chimapindulitsanso ubongo! Mafuta a kokonati amakhalanso odana ndi zotupa ndipo amalumikizidwa ndi kupewa kwa Alzheimer's and dementia. Ngakhale kulibe chakudya chimodzi chamaubongo chomwe chingateteze ku zovuta zokhudzana ndi ukalamba, ngati mungasamale zomwe mumadya, muli ndi mwayi wopeza michere yonse yomwe mungafune kuti mukhale ndi thanzi labwino.

Kudya chakudya chopatsa thanzi choyenera chomwe chili ndi zakudya 10 zokulitsa ubongo kumathandizira kukumbukira, kuyang'ana, ndikuwunika kwambiri momwe mungathere. Zikomo powonera komanso zikomo polembetsa! Ngati mwapeza kuti nkhaniyi ndi yothandiza, chonde ampatseni chala chake cham'manja. Ngati simunalembetse kale, dinani batani la Subscribe kuti muwone zambiri kuchokera kwa ife.

Kodi zakudya zabwino kwambiri zaubongo ndi ziti?

Ndi zakudya ziti zomwe zili zoyipa kuubongo wanu?

Minyewa ya Brainy Imakhalapo: Zakudya 10 Zoyipa Kwambiri mu Ubongo Wanu - Zomwe Simuyenera Kudya! Zomwe mumayika pakamwa panu zimakhudza ubongo wanu kuposa momwe mumaonekera. Chakudya Chimene Mungadye Chimatha Kukulitsa Mphamvu Yanu ya Ubongo, Chotsitsimutsa Ntchito Yoganiza, Komanso Kupititsa Kumbukirani Kumbali inayi, zakudya zina zitha kuwononga ubongo wanu ndipo ndibwino kuti muzidya pang'ono kuti mupewe zovuta zawo Malire Amakhudzidwa. Pewani Zakudya Zakudya Izi Ngati Mukufuna Ubongo Wathanzi! Nambala 1 - Shuga ndi shuga wambiri zimatha kukhudza kukumbukira kwanu komanso luntha lanu mtsogolo, osatchulanso kuti zitha kukhala zochulukirapo pazaka zingapo zovuta zaminyewa.

Mwachidule, shuga amadziwika kuti amachepetsa zochitika muubongo posokoneza mphamvu ya insulini yothandizira ma cell amubongo kugwira ntchito yawo yokhazikika, zomwe zimapangitsa kukumbukira kukumbukira. Mukamadya shuga wochulukirapo, ndimomwe mungatengere mwayi wopunduka kapena kukumbukira kukumbukira pazaka zambiri. Izi zikunenedwa, kusuta kwa shuga kumadziwika bwino kwa aliyense, ndipo izi zimakhala ndi zovuta zina zazitali zomwe zimakhudza luso lakumvetsetsa.

Nambala 2 - Mafuta a Trans Trans mafuta amabweretsa mavuto angapo, kuyambira pamavuto amtima mpaka cholesterol komanso kunenepa kwambiri. Komabe, ndizoyipa paubongo wanu komanso zimapangitsa ubongo wanu kukhala waulesi, zimakhudza malingaliro anu komanso mtundu wamaganizidwe anu aubongo. Osanenapo, iwo kuonjezera chiopsezo sitiroko! Mafuta a Trans atha kukhala ndi zotsatirapo zina muubongo wanu, nawonso - ngati atadyedwa kwa nthawi yayitali, atha kubweretsa mtundu wamaubongo wofanana ndi womwe umayambitsa matenda a Alzheimer's.

Nambala 3 - Zakudya Zam'mwamba Pamwamba Aliyense amadziwa kuti zakudya zamchere zimakhudza kuthamanga kwa magazi kwanu ndipo ndizovuta pamtima panu. Mchere wambiri umatha kusokoneza magwiridwe antchito anu ndikumakhudza luso lanu loganiza; apo ayi, zakudya zamchere zimakhudza luntha lanu! M'malo mwake, kudya zakudya zamchere kwawonetsedwa kuti kumafanana ndi mankhwala chifukwa kumayambitsa matenda obwera chifukwa chakuchepa komanso kulakalaka zakudya zamchere. Nambala 4 - Chakudya Chachangu Ngakhale chakudya chofulumira chimagwira, sichabwino.

Ikhozanso kukupangitsani kukhala wonenepa chifukwa cha kuchuluka kwa ma kalori ambiri, ndipo chakudya chofulumira chimakhala ndi zosakaniza zomwe, pamlingo waukulu, ndizoyipa muubongo wanu. Izi zimaphatikizapo mafuta, mafuta okhathamira, sodium, shuga, ndi zonunkhira zomwe simungathe kutchula. Zawonetsedwa kuti kusala kudya kwanthawi yayitali kumatha kukhudza kupanga dopamine, komwe kumadziwika kuti hormone yachisangalalo.

Ndipo ubongo ukamagwiritsa ntchito ubongo moperewera ukawonongeka, zimatha kubweretsa nkhawa komanso kukhumudwa. Kuphatikiza apo, chakudya chofulumira chimakhudzanso kuthekera kwanu kuyika chidwi, kuthekera kwanu kuphunzira, komanso kukumbukira kwanu, zomwe zitha kupititsa patsogolo kuchepa kwa kuzindikira komwe kumachitika msinkhu. Nambala 5 - Zakudya Zokhala Ndi Zotsalira Zazitsamba Zipatso ndi ndiwo zamasamba ndi zina mwa izi. Zakudya zabwino kwambiri zomwe mungadye zimatha kudya.

kugaya chakudya m'thupi

Zipatso ndi ndiwo zamasamba zomwe amalima nthawi zambiri zimaipitsidwa ndi mankhwala ophera tizilombo. Zakudya zochulukirapo zomwe zimakhala ndi zotsalira za mankhwala ophera tizilombo zimabweretsa kutayika kwa ma neuron m'malo ena amubongo. Ndipo kupezeka kwa mankhwala ophera tizilombo kwanthawi yayitali kumatha kupha ma cell amubongo ndikuwonetsa zomwe zimayambitsa matenda a Parkinson.

Nambala 6 - Tuna Kodi mumadyabe tuna chifukwa mukuganiza kuti ndi yabwino kwa inu? Kafukufuku waposachedwa kwambiri akuwonetsa kuti kudya tuna kungakhale kovulaza thanzi lanu. Nyama ya tuna yodzaza ndi zitsulo zolemera chifukwa cha nsomba zodetsedwa zomwe zimadya ndipo poizoni wa mercury amadzipezera mnofu wawo chifukwa cha kuipitsidwa kwa mafakitale. Zotsatira zoyipa za poyizoni wa mercury zimaphatikizapo kuwonongeka kwazidziwitso komanso mavuto amgwirizano.

Chifukwa chake poyizoni amaposa phindu lililonse la omega-3 fatty acids. Nambala 7 - Popcorn wa Microwave Ndani sakonda ma popcorn?! Ndi yachangu, yabwino, komanso yokoma. Koma ma microwave popcorn mwina ndiye chakudya choyipa kwambiri muubongo wanu! lili ndi kununkhira kwa batala ndi kuwonjezera kwa diacetyl.

Mankhwalawa awonetsedwa kale kuti amachititsa vuto lalikulu lotchedwa 'microwave popcorn lung'. Komabe, diacetyl imatha kuwoloka chotchinga magazi ndiubongo, chitetezo chomwe chimalepheretsa zinthu zoyipa kulowa muubongo. Bump-amyloid clumping, chomwe ndichizindikiro chachikulu cha matenda a Alzheimer's.

Simudzawona liwu loti diacetyl pamalopo, koma ngati muwona 'zonunkhira batala' kapena 'zonunkhira zachilengedwe' pamalopo, mukuganiza kuti mankhwalawa ali ndi neurotoxin 8 - Zakudya ZosinthidwaThe zowonjezera zowonjezera, zotetezera, zomwe zimapezeka mu Zakudya zosinthidwa ndi utoto zimakhudza momwe ana amaganizira ndi machitidwe awo. Zowonjezera zakudya zopangidwa ndi zopangidwa ndi pafupifupi 3,000 mankhwala osiyanasiyana omwe amawonjezeredwa pazakudya zopangidwa. Ndipo mwa zowonjezera zowonjezera, MSG - yomwe imagwiritsidwa ntchito kupititsa patsogolo kukoma kwa chakudya, imatha kuwononga thanzi laubongo wanu ndikuukira tsinde laubongo.

Zachidziwikire, kudya zakudya izi sikungakhale kopindulitsa pa thanzi lanu ndipo zinthu zimawonjezeka mukamadya zakudya zamtunduwu tsiku lililonse. Katundu 9 - Woyipa Izi zitha kudabwitsa ambiri, koma nyemba yotchedwa yathanzi imatha kukhala yovulaza pomwe mu Zofufuza zazikulu zapeza umboni woti kuchuluka kwa soya kumawononga ubongo, makamaka kwa iwo azaka zopitilira 68. Ngakhale sizikudziwikiratu bwino kuti zotulukapo za soya zimakhudza bwanji ubongo wokalamba, soya amawoneka kuti amachulukitsa chiopsezo cha matenda amisala ndi kukumbukira kukumbukira Nambala 10 - Zokometsera Zomangamanga Anthu akamafuna kuchepetsa thupi amakhulupirira kuti atha kuchepa usiku mwa kungosintha shuga ndi zotsekemera zopangira.

kukwera njinga kuti muchepetse thupi

Ngakhale zili zoona kuti zotsekemera zopangira mafuta ndizochepa, zimatha kuvulaza kuposa zabwino! Zogwiritsidwa ntchito kwakanthawi, zotsekemera zokhazokha zitha kuwononga ubongo ndikusokoneza luso lanu lakumvetsetsa, makamaka ngati mumazigwiritsa ntchito zochulukirapo. Zakudya Zoyipa Kwambiri Zomwe Muyenera Kudya, Ndipo Ambiri Awo Sayenera Kudabwa. Chifukwa chake yesetsani kupewa kapena kuchepetsa kudya zakudya izi kuti ubongo wanu ukhale wathanzi mukamakalamba.

Zikomo powonera komanso zikomo polembetsa! Ngati mukuganiza kuti nkhaniyi ndi yothandiza, ingopatsani; ngati simunalembetse kale, dinani batani la Subscribe kuti muwone zambiri kuchokera kwa ife.

Ndi zakudya ziti zomwe ndi zakudya zenizeni zamaubongo?

Pezani omega-3 fatty acids okwanira.

Zofunikira pazabwinoubongothanzi, omega-3 fatty acids, docosahexaenoic acid, kapena DHA, makamaka, zitha kuthandiza kukonza kukumbukira. Zakudya zam'nyanja, algae ndi nsomba zamafuta - kuphatikiza nsomba, nsomba ya bluefin, sardine ndi hering'i - ndi zina mwazinthu zabwino kwambiri za omega-3 fatty acid, DHA.Okutobala 11 2019

Kodi nthochi ndi yabwino kuubongo?

Kafukufuku akuwonetsa kudyanthochithandizani ophunzira kuphunzira moyenera ndikuwongolera zambiri pamayeso. Amakhalanso ndi vitamini B6, yomwe imalimbikitsa kupanga serotonin, norepinephrine ndi dopamine kuti zithandizire kusungunuka.

Ndi chipatso chiti chomwe chili chabwino kwambiri muubongo?

Zedizipatsomonga malalanje, tsabola belu, gwafa, kiwi, tomato, ndi sitiroberi, zimakhala ndi vitamini C wambiri Vitamini C amathandiza kupewaubongomaselo kuti asawonongeke ndikuthandizira chonseubongothanzi.