Ukutya okungcono kwe-11 kokonyusa iBongo yakho kunye neMemori

Umxholo

• 1. Intlanzi enamafutha
• 2. Ikofu
• 3. Iiblueberries
• 4. Isiphithiphithi
• 5. Brokholi
• 6. Imbewu yethanga
• 7. Chocolate emnyama
• 8. Amandongomane
• 9. Iiorenji
• 10. Amaqanda
• 11. Iti eluhlaza
• Umgca osezantsi

Ingqondo yakho iluhlobo olukhulu lwento.

Njengeziko lolawulo lomzimba wakho, kulawula ukugcina ukubetha kwentliziyo yakho kunye nemiphunga nokuphefumla kwaye ikuvumela ukuba uhambe, uzive kwaye ucinge.

Kungenxa yoko le nto kungumbono olungileyo ukugcina ingqondo yakho ikwimo yokusebenza ephezulu.

Ukutya okutyayo kudlala indima yokugcina ingqondo yakho isempilweni kwaye kunokuphucula imisebenzi ethile yengqondo, enjengememori kunye noxinzelelo.

Eli nqaku lidwelise ukutya kwe-11 okukhulisa ingqondo yakho.

1. Intlanzi enamafutha

Xa abantu bethetha ngokutya kwengqondo, iintlanzi ezinamanqatha zihlala ziphezulu kuluhlu.

Olu hlobo lweentlanzi lubandakanya i-salmon, trout kunye ne-sardines, eziyimithombo etyebileyo ye-omega-3 fatty acids ().

Malunga ne-60% yengqondo yakho yenziwe ngamanqatha, kwaye isiqingatha saloo mafutha luhlobo lwe-omega-3 ().

Ingqondo yakho isebenzisa i-omega-3s ukwakha ingqondo kunye neeseli zemithambo-luvo, kwaye la mafutha abalulekile ekufundeni nasekukhumbuleni (,).

I-Omega 3-s ikwanazo nezinye izibonelelo ezongezelelweyo kwingqondo yakho.

Enye yezinto, banokucotha ukuhla kwengqondo okunxulumene nobudala kunye nokunceda ukukhusela isifo se-Alzheimer's (,,,).

Kwicala elisezantsi, ukungafumani ngokwaneleyo ii-omega-3s kunxulunyaniswa nokuphazamiseka kokufunda, kunye noxinzelelo (,).

Ngokubanzi, ukutya iintlanzi kubonakala kunezibonelelo zempilo ezilungileyo.

Olunye uphononongo lufumanise ukuba abantu abatya iintlanzi ezibhakiweyo okanye ezigcadiweyo bahlala benombala ongwevu ezingqondweni zabo. Imba engwevu iqulethe uninzi lweeseli zemithambo-luvo ezilawula ukwenziwa kwezigqibo, inkumbulo kunye neemvakalelo ().

Ngokubanzi, iintlanzi ezinamanqatha lukhetho olufanelekileyo kwimpilo yengqondo.

Intlanzi enamafutha ngumthombo otyebileyo we-omega-3s, ibhloko yokwakha enkulu yengqondo. I-Omega-3s idlala indima ekuphuculeni inkumbulo kunye nasekuphuculeni imeko, kunye nokukhusela ingqondo yakho ekunciphiseni.

2. Ikofu

Ukuba ikofu yeyona nto ibalaseleyo kusasa, uya kukuvuyela ukuva ukuba kulungile kuwe.

Izinto ezimbini eziphambili kwikofu- icaffeine kunye nee-antioxidants- zinceda ingqondo yakho.

I-caffeine kwikofu ineziphumo ezininzi ezilungileyo kwingqondo, kubandakanya ():

• Ukwanda kwesilumkiso: I-caffeine igcina ingqondo yakho iphaphile ngokuvimba i-adenosine, umthunywa weekhemikhali okwenza ulale (,,).
• Ukuphucula imeko: I-Caffeine inokunyusa ezinye ze-neurotransmitters zakho "zokuziva ulungile", njenge-serotonin (13).
• Ukugxininisa Olunye uphononongo lufumanise ukuba xa abathathi-nxaxheba besela ikofu enye enkulu ekuseni okanye izixa ezincinanana imini yonke, bebenempumelelo ngakumbi kwimisebenzi efuna uxinzelelo ().

Ukusela ikofu ngaphezulu kwexesha elide kukwanxulunyaniswa nomngcipheko ophunguliweyo wezifo zemithambo-luvo, ezinjengeParkinson's kunye neAlzheimer's ().

Oku kunokubangelwa yinxalenye yekofu yokuxinana okuphezulu kwee-antioxidants ().

Ikofu inokunceda ukukhulisa ukuphaphama kunye novakalelo. Inokunikezela ngokhuseleko oluthile kwi-Alzheimer's, ngenxa yecaffeine yayo kunye nee-antioxidants.

3. Iiblueberries

Iiblueberries zibonelela ngezibonelelo ezininzi zempilo, kubandakanya ezinye ezenzelwe ubuchopho bakho ngokuthe ngqo.

Iiblueberries kunye namanye amajikijolo anombala onzulu ahambisa ii-anthocyanins, iqela lezityalo ezixutywe ne-anti-inflammatory kunye ne-antioxidant ().

I-Antioxidants isebenza ngokuchasene noxinzelelo lwe-oxidative kunye nokudumba, iimeko ezinokuthi zibe negalelo ekugugeni kwengqondo kunye nezifo ze-neurodegenerative ().

Ezinye ze-antioxidants kwi-blueberries zifunyenwe ziqokelela kwingqondo kwaye zinceda ukuphucula unxibelelwano phakathi kweeseli zengqondo (,).

Izifundo zezilwanyana zibonise ukuba iiblueberries zinceda ukuphucula inkumbulo kwaye zinokulibazisa ukulahleka kwememori yexesha elifutshane (,,).

Zama ukuwafefa kwisiriyeli sakho sakusasa okanye ukongeza kwi-smoothie.

Iiblueberries zigcwele zii-antioxidants ezinokulibazisa ukuguga kwengqondo kunye nokuphucula inkumbulo.

4. Isiphithiphithi

I-Turmeric ivelise i-buzz eninzi kutshanje.

Esi siqholo sinombala otyheli sisithako esiphambili kumgubo wekhari kunye nenani lezibonelelo zobuchopho.

ICurcumin, isithako esisebenzayo kwi-turmeric, ibonakalisiwe ukuba inqumle isithintelo segazi nengqondo, okuthetha ukuba inokungena ngqo kwingqondo kwaye izuze iiseli apho ().

Yinto enamandla ye-antioxidant kunye ne-anti-inflammatory edityaniswe kwezi zibonelelo zilandelayo zobuchopho:

• Inokuzuza imemori: ICurcumin inokunceda ukuphucula inkumbulo kubantu abaneAlzheimer's. Inokukunceda ukucoca iiplathi ze-amyloid eziyimpawu yesi sifo (,).
• Ukunciphisa uxinzelelo: Ikhulisa i-serotonin kunye ne-dopamine, ethi iphucule zombini imeko. Olunye uphononongo lufumanise ukuba i-curcumin iphucule iimpawu zokudakumba kanye njenge-antidepressant ngaphezulu kweeveki ezintandathu (23,).
• Inceda iiseli zengqondo ezintsha zikhule: ICurcumin yonyusa into ebangelwa yingqondo, uhlobo lwehomoni yokukhula enceda iiseli zobuchopho ukuba zikhule. Inokukunceda ukulibaziseka ukwehla kwengqondo okunxulumene nobudala, kodwa kufuneka uphando olungaphezulu ().

Ukuvuna izibonelelo ze-curcumin, zama ukupheka ngomgubo we-curry, ukongeza i-turmeric kwizitya zeetapile ukuze uzenze igolide okanye wenze iti ye-turmeric.

I-Turmeric kunye ne-curcumin yayo esebenzayo inezibonelelo ezinamandla ezichasayo kunye ne-antioxidant, ezinceda ingqondo. Kuphando, kunciphise iimpawu zoxinzelelo kunye nesifo se-Alzheimer's.

5. Brokholi

I-Brokholi ipakishwe zizityalo ezinamandla, kubandakanya ne-antioxidants ().

Kukwindawo ephezulu kakhulu ku-vitamin K, ehambisa ngaphezulu kwe-100% yeNcomo yokuCetyiswa kweMihla ngemihla (i-RDI) kwikomityi e-1 (91-gram) ekhonza (27).

Le vithamini inyibilikayo ityebile ibalulekile ekwenzeni i-sphingolipids, uhlobo lwamafutha apakishwe kakhulu kwiiseli zengqondo ().

Izifundo ezimbalwa kubantu abadala abadala zidibanise ukutya okuphezulu kwe-vitamin K kwimemori engcono (,).

Ngaphandle kwevithamini K, ibroccoli inezinto ezininzi eziyinikezelayo ngokuchasene nokudumba kunye ne-antioxidant, ezinokunceda ukukhusela ingqondo kumonakalo ().

I-Brokholi iqulethe inani leekhompawundi ezinamandla okulwa ne-antioxidant kunye ne-anti-inflammatory, kubandakanya ne-vitamin K.

6. Imbewu yethanga

Imbewu yethanga iqulethe i-antioxidants enamandla ekhusela umzimba nengqondo kumonakalo omkhulu wasimahla ().

Ikwangumthombo obalaseleyo wemagniziyam, intsimbi, zinc kunye nobhedu (32).

Isondlo ngasinye kubalulekile kwimpilo yengqondo:

• Zinc: Eli nqaku libalulekile ekubonakaliseni imithambo-luvo. Ukusilela kwe-Zinc kudityaniswe neemeko ezininzi zemithambo-luvo, kubandakanya isifo sika-Alzheimer, uxinzelelo kunye nesifo sika-Parkinson (,,).
• Magnesium: I-Magnesium ibalulekile ekufundeni nasekukhumbuleni. Amanqanaba e-magnesium asezantsi axhumene nezifo ezininzi ze-neurological, kubandakanya i-migraines, uxinzelelo kunye nokuxhuzula (,).
• Ibhrasi: Ingqondo yakho isebenzisa ubhedu ukunceda ukulawula iimpawu zemithambo-luvo. Kwaye xa amanqanaba obhedu ephumile, kukho umngcipheko ophezulu wokuphazamiseka kwemithambo-luvo, njenge-Alzheimer's (,).
• Intsimbi: Ukusilela kwentsimbi kuhlala kubonakaliswa yinkungu yokusebenza kwengqondo kunye nokuphazamiseka kwengqondo ().

Uphando lujolise ikakhulu kwezi micronutrients, endaweni yeembewu zethanga ngokwazo. Nangona kunjalo, kuba imbewu yethanga iphezulu kwezi micronutrients, unokufumana izibonelelo zazo ngokongeza imbewu yethanga kukutya kwakho.

Imbewu yethanga ityebile kwimicronutrients ezininzi ezibalulekileyo ekusebenzeni kwengqondo, kubandakanya ubhedu, i-iron, i-magnesium kunye ne-zinc.

7. Chocolate emnyama

Itshokholethi emnyama kunye necocoa powder zipakishwe yimixube embalwa yokunyusa ingqondo, kubandakanya i-flavonoids, icaffeine kunye ne-antioxidants.

I-Flavonoids liqela lezinto ezincedisayo ze-antioxidant.

I-flavonoids kwitshokholethi iqokelelene kwiindawo zobuchopho ezijongana nokufunda kunye nenkumbulo. Abaphandi bathi ezi zinto zinokukhulisa inkumbulo kwaye zikuncede ukucothisa ukwehla kwengqondo okunxulumene nobudala (,,,).

Ngapha koko, uninzi lwezifundo ziyibuyisile le (,,).

Kwisifundo esinye kubandakanya ngaphezulu kwe-900 yabantu, abo batya iitshokholethi bahlala besenza ngcono kuthotho lwemisebenzi yengqondo, kubandakanya enye ebandakanya inkumbulo, kunabo babengayityi kunqabile ().

Itshokholethi ikwasisimo esishukumisayo esisemthethweni, ngokophando.

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abatye i-tshokholethi banamava okonyusa iimvakalelo ezintle, xa kuthelekiswa nabathathi-nxaxheba abatya amaqhekeza ().

Nangona kunjalo, akukacaci nokuba kungenxa yeekhompawundi kwitshokholethi, okanye kuba ivumba leyummy lenza abantu bonwabe ().

I-flavonoids kwitshokholethi inokunceda ukukhusela ingqondo. Izifundo ziphakamise ukuba ukutya itshokholethi kunokunyusa inkumbulo kunye neemvakalelo.

8. Amandongomane

Uphando lubonakalisile ukuba ukutya amandongomane kungaphucula amanqaku empilo yentliziyo, kwaye ukuba nentliziyo esempilweni kunxulunyaniswe nokuba nengqondo esempilweni (,).

Uphengululo luka-2014 lubonise ukuba amandongomane anokuphucula ukuqonda kwaye ancede ukuthintela izifo ze-neurodegenerative ().

Kwakhona, olunye uphononongo olukhulu lwafumanisa ukuba abasetyhini abatya amandongomane rhoqo kwisithuba seminyaka eliqela babenenkumbulo ebukhali, xa kuthelekiswa nabo bangadli manathi ().

Izakha mzimba ezininzi kumandongomane, njengamafutha asempilweni, ii-antioxidants kunye nevithamin E, zinokuchaza izibonelelo zempilo yengqondo (,).

I-Vitamin E ikhusela inwebu yeseli kumonakalo omkhulu wasimahla, inceda ukuhla kwengqondo okucothayo (,,).

Ngelixa onke amandongomane alungile kwingqondo yakho, ii-walnuts zinokuba nomda ongaphezulu, kuba zikwabonisa i-omega-3 fatty acids (57).

Amandongomane aqulathe uninzi lwezondlo ezonyusa ingqondo, kubandakanya ivithamin E, amafutha asempilweni kunye nezixhobo zezityalo.

9. Iiorenji

Unokufumana yonke i-vitamin C oyifunayo ngosuku ngokutya i-orenji ephakathi (58).

Ukwenza oko kubalulekile kwimpilo yengqondo, kuba ivithamin C yeyona nto iphambili ekuthinteleni ukwehla kwengqondo ().

Ukutya ukutya okwaneleyo kwe-vitamin C kunokutya kunokukhusela ekunciphiseni kwengqondo kunye nokugula kwe-Alzheimer's, ngokwe-2014 inqaku lokuphononongwa ().

I-Vitamin C yi-antioxidant enamandla enceda ukulwa neeradicals zasimahla ezinokonakalisa iiseli zengqondo. Kwaye i-vitamin C ixhasa impilo yengqondo njengoko uneminyaka yobudala ().

Unokufumana ixabiso elifanelekileyo le-vitamin C kwi-bell pepper, i-guava, i-kiwi, utamatisi kunye ne-strawberries (62).

Iiorenji kunye nokunye ukutya okuphezulu ku-vitamin C kunokunceda ukukhusela ingqondo yakho kumonakalo ovela kwii-radicals zasimahla.

10. Amaqanda

Amaqanda angumthombo olungileyo wezakhamzimba ezininzi eziboshwe kwimpilo yengqondo, kubandakanya iivithamini B6 kunye neB12, folate kunye ne-choline (63).

I-Choline yimicronutrient ebalulekileyo esetyenziswa ngumzimba wakho ukwenza i-acetylcholine, i-neurotransmitter enceda ukulawula imood kunye nememori (,).

Izifundo ezibini zifumanise ukuba ukungena okuphezulu kwe-choline kunxulunyaniswa nememori engcono kunye nokusebenza kwengqondo (,).

Nangona kunjalo, abantu abaninzi abafumani ngokwaneleyo i-choline ekutyeni kwabo.

Ukutya amaqanda yindlela elula yokufumana i-choline, ngenxa yokuba izikhupha zamaqanda ziphakathi kwemithombo egxile kakhulu kwesi sondlo.

Ukutya okwaneleyo kwe-choline yi-425 mg ngemini kubafazi abaninzi kunye ne-550 mg ngemini yamadoda, ene-yolk yeqanda enye ene-112 mg ().

Ngaphaya koko, iivithamini ze-B zineendima ezininzi kwimpilo yengqondo.

Ukuqala, banokunceda ukucothisa inkqubela phambili yokwehla kwengqondo kubantu abadala ().

Kwakhona, ukusilela kwiindidi ezimbini ze-B-folate kunye ne-B12-kunxulunyaniswe noxinzelelo ().

Ukunqongophala kwe-folate kuqhelekile kubantu abadala abanesifo sengqondo esixhalabisayo, kwaye uphando lubonisa ukuba i-folic acid isongezelelo inokunceda ukunciphisa ukwehla kwengqondo okunxulumene nobudala (,).

I-B12 ikwabandakanyekile ekwenzeni ubuchwephesha bengqondo kunye nokulawula amanqanaba eswekile kwingqondo ().

Kubalulekile ukuba uqaphele ukuba kuncinci kakhulu okuthe ngqo kuphando kwikhonkco phakathi kokutya amaqanda kunye nempilo yengqondo. Nangona kunjalo, kukho uphando lokuxhasa izibonelelo zokuphucula ingqondo zezakhamzimba ezifumaneka emaqandeni.

Amaqanda ngumthombo otyebileyo weevithamini ezininzi ze-B kunye ne-choline, ebalulekileyo ekusebenzeni kakuhle kwengqondo kunye nophuhliso, kunye nokulawula imeko.

11. Iti eluhlaza

Njengoko kunjalo ngekofu, icaffeine ekwiti eluhlaza ikhulisa ukusebenza kwengqondo.

Ngapha koko, ifunyenwe ukuphucula ukulumkisa, ukusebenza, inkumbulo kunye nokugxila ().

Kodwa iti eluhlaza ikwanazo nezinye izinto eziyenza ibe sisiselo esinempilo engqondweni.

Enye yazo yi-L-theanine, i-amino acid enokuwela isithintelo segazi-nengqondo kunye nokwandisa umsebenzi we-neurotransmitter GABA, enceda ukunciphisa uxinzelelo kwaye ikwenze uzive ukhululeke ngakumbi (73,, 75).

I-L-theanine ikwonyusa ukuphindaphindeka kwamaza e-alpha kwingqondo, ekunceda uphumle ngaphandle kokwenza uzive udiniwe ().

Olunye uphononongo lufumanise ukuba i-L-theanine ekwiti eluhlaza inokukunceda uphumle ngokuchasene nefuthe lecaffeine ().

Kukwacebile nakwii-polyphenols kunye nee-antioxidants ezinokukhusela ingqondo ekunciphiseni kwengqondo kunye nokunciphisa umngcipheko we-Alzheimer's kunye neParkinson's (,).

Kwaye kwafunyanwa iti eluhlaza ukuphucula imemori ().

Iti eluhlaza sisiselo esibalaseleyo sokuxhasa ingqondo yakho. Umxholo wayo wecaffeine ukhulisa ukuphaphama, ngelixa ii-antioxidants zayo zikhusela ingqondo kunye ne-L-theanine ikunceda uphumle.

Umgca osezantsi

Ukutya okuninzi kunokunceda ukugcina ingqondo yakho isempilweni.

Okunye ukutya, okufana neziqhamo kunye nemifuno ekolu luhlu, kunye neti kunye nekofu, inee-antioxidants ezikunceda ukukhusela ingqondo yakho kumonakalo.

Ezinye, ezinjengamantongomane kunye namaqanda, ziqulathe izondlo ezixhasa inkumbulo kunye nokukhula kwengqondo.

Unokukunceda ukuxhasa impilo yakho yengqondo kunye nokunyusa ukuphaphama kwakho, inkumbulo kunye nemood yakho ngokweqhinga kubandakanya oku kutya kukutya kwakho.