Ukutya oku-5 okwandisa inkumbulo yakho

Umxholo

• Uphengululo lwe

Ngaba ukhe wadibana nomntu omazi kakuhle kodwa ongalikhumbuliyo igama lakhe? Rhoqo ulibale apho ubeka khona izitshixo zakho? Phakathi koxinzelelo kunye nokungabikho kokulala sonke sifumana loo maxesha angekhoyo, kodwa omnye unobangela unokuba kukunqongophala kwezondlo eziphambili ezibotshelelwe kwinkumbulo. Oku kutya kukuhlanu kunokukunceda ugcwalise izikhewu:

Isileri

Esi sityalo sityebileyo sinokubonakala ngathi kukulahla isondlo, kodwa eneneni iqulethe iminerali ebalulekileyo, i-potassium, edlala indima ebalulekileyo ekugcineni ukuhanjiswa kombane kwengqondo. I-Potassium ikwabandakanyeka kwimisebenzi ephezulu yobuchopho njengememori kunye nokufunda.

Uyitya njani: Gcoba ibhotolo yamandongomane yendalo kwaye ufefe iirasentyisi (iimbovane zesikolo esidala kwilogi) ukuze ufumane ishwamshwam elikhawulezayo eliya kwanelisa izinyo lakho elikrunekileyo. Ngaba ufuna i-twist entsha kwiimbovane kwilog? Zama ngamaqunube endaweni yeerasentyisi.

Isinamoni

ICinnamon iphucula amandla omzimba okulawula iswekile esegazini kwaye esi siqholo sinevumba elimnandi sikwanyusa ukusebenza kwengqondo. Uphando lubonisa ukuba isinamon yokunuka nje iphucula ukuqhubekeka kwengqondo kunye nesinamon ibonakalisiwe ukuphucula amanqaku kwimisebenzi enxulumene nengqwalaselo, inkumbulo kunye nesantya seemoto ezibonakalayo.

Ityiwa njani: Nditshiza enye ikofu yam qho kusasa kodwa ilungile kuyo yonke into ukusuka kwismoothie ukuya kwisuphu yelentile.

Ispinatshi

Siyazi ukuba ukusebenza kwengqondo kudla ngokuhla ngokuhamba kweminyaka, kodwa iziphumo zeChicago Health and Aging Project zicebisa ukuba ukutya nje iiseshini ezi-3 zemifuno enamagqabi aluhlaza, emthubi kunye ne-cruciferous suku ngalunye kunokucothisa oku kwehla nge-40 pesenti, elilingana nengqondo emalunga. mncinci ngeminyaka emihlanu. Kwiindidi ezahlukeneyo zemifuno efundwayo, imifuno enamagqabi aluhlaza yayinobudlelwane obunamandla kunye nokukhuselwa kwengqondo.

Uyitya njani: Toss fresh baby amagqabi nge balsamic vinaigrette for the simple ingredient side dish okanye ibhedi yenkukhu eyojiweyo, intlanzi yaselwandle, tofu okanye iimbotyi. Ngaba ufuna into eyahlukileyo?

Iimbotyi ezimnyama

Bangumthombo olungileyo we-thiamin. Le vithamin B ibalulekile kwiiseli zengqondo ezisempilweni kunye nokusebenza kwengqondo kuba iyafuneka kwi-synthesis ye-acetylcholine, i-neurotransmitter ebalulekileyo ebalulekileyo kwimemori. I-acetylcholine esezantsi inxulunyaniswe nokwehla kwengqondo okunxulumene nobudala kunye nesifo se-Alzheimer.

Ityiwa njani: Bhangqa isaladi kunye nesuphu yeembotyi ezimnyama okanye uyonwabele endaweni yenyama kwii-tacos kunye ne-burritos okanye uzongeze kwi-patger.

I-asparagus

Le veggie yasentwasahlobo ngumthombo olungileyo wefolate. Uphononongo olwenziwa kwiYunivesithi yaseTufts lulandele malunga namadoda angama-320 iminyaka emithathu kwaye lwafumanisa ukuba abo babenezinga eliphezulu legazi le-homocysteine ​​​​babonise ukulahlekelwa yimemori, kodwa amadoda atye ukutya okucebileyo kwi-folate (eyehlisa ngokuthe ngqo amanqanaba e-homocysteine) akhusela iinkumbulo zabo. Olunye uphononongo lwase-Australia lwafumanisa ukuba ukutya ukutya okutyebileyo kwe-folate kwayanyaniswa nokusetyenzwa kolwazi olukhawulezayo kunye nokukhumbula inkumbulo. Emva kweeveki ezintlanu kuphela zesidima esaneleyo, abafazi abakwisifundo babonisa ukuphucuka ngokubanzi kwimemori.

Ityiwa njani: I-asparagus yomphunga emanzini alamuni okanye inkungu ngegalikhi ifake ioyile eyongezelelweyo yeoyile kunye negrill kwi-foil.

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Rhoqo kubonwa kumabonwakude wesizwe yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo kwiNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wamva nje weNew York Times nguCinch! Yoyisa iCravings, yehla iiponti kunye nokuLahla ii-intshi.

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