Ukutya okuyi-11 okulungele ingqondo

Umxholo

• 1. Iti eluhlaza
• 2. Isalmon
• 3. itshokolethi emnyama
• 4. Imbewu yethanga
• 5. Utamatisi
• 6. Igwele lebhiya
• 7. Ihlumelo laseBrussels
• 8. Brokholi
• 9. Ubisi
• 10. Iqanda
• 11. Iorenji
• Iiresiphi ezinempilo zokuphucula ingqondo
• 1. Isaladi yetamatato eneqanda elibilisiweyo
• 2. Salmon kwi-orenji sosi

Ukutya ukuze ube nengqondo esempilweni kufuneka kutyebile kwiintlanzi, imbewu kunye nemifuno kuba oku kutya kune-omega 3, enamafutha abalulekileyo ekusebenzeni kakuhle kwengqondo.

Ukongeza, kubalulekile ukuba utyale ukutya okutyebileyo kwiivithamini kunye neeminerali, njengoko zinento enamandla yokulwa ne-antioxidant enceda ukuthintela ukonakala kwimithambo-luvo, ukuphucula imemori kunye nokugcina amandla enziwa amandla. Oku kutya kunokunceda ekuthinteleni ukukhula kwezifo ezinje ngoxinzelelo, isifo sengqondo esixhalabisayo, i-Alzheimer's okanye iParkinson's, umzekelo.

Ukufumana ezi zibonelelo, kubalulekile ukukutya oku kutya yonke imihla, ukongeza ekungachithi iiyure ezininzi ungatyanga, njengoko ingqondo ngokulula ingenamandla, sela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku, kuba ukuba umzimba uphelelwe ngamanzi emzimbeni Ingqondo ayisebenzi kakuhle, kwaye thintela iziselo ezinxilisayo, eziyityhefu kwingqondo.

Ukutya kokusebenza kakuhle kwengqondo kufuneka kube yinxalenye yokutya okunezondlo kunye nokunempilo, okunokwenziwa phantsi kwesikhokelo sengcali yesondlo okanye isondlo ngendlela eyahlukileyo ngokweemfuno zomntu ngamnye.

1. Iti eluhlaza

Iti eluhlaza, ebizwa ngokwesayensi nguCamellia sinensis, ine-caffeine ekwakhiweni kwayo ephucula ukuqaphela, iphucula imeko ngokwandisa amanqanaba e-serotonin kwingqondo, iphucula inkumbulo kwaye inyuse ukugxila, ekuvumela ukuba uphuhlise imisebenzi imihla ngemihla ujolise ngakumbi, ukuphucula ukusebenza .

Le iti ikwanayo ne-L-theanine ebaluleke kakhulu kwi-amino acid ukwandisa umsebenzi wee-neurotransmitters, ezinje nge-GABA, eyehlisa uxinzelelo kwaye inegalelo kumvakalelo womzimba wokuphumla.

Ukongeza, iti eluhlaza ine-flavonoids kunye neekatekini ezine-antioxidant kunye ne-anti-inflammatory ekhusela ingqondo kumonakalo obangelwe zi-radicals zasimahla kunye nokunciphisa umngcipheko wokuba nezifo ezifana ne-Parkinson's kunye ne-Alzheimer's.

Ungayisebenzisa njani: thatha malunga 2 okanye 3 iikomityi ngosuku, usebenzisa igqabi iti eluhlaza, ibhegi iti okanye umgubo. Nangona kunjalo, le ti ayifanelanga ukuba ithathwe emva kokutya kuba icaffeine iphazamisa ukufunxeka kwentsimbi, ikhalsiyam kunye nevithamin C ngumzimba kwaye nasebusuku, ukuze ungaphazamisi ukulala.

2. Isalmon

I-Salmon ngowona mthombo u-omega 3, obaluleke kakhulu ekwakheni iiseli zengqondo kunye ne-nerve, ezibalulekileyo ekukhawuleziseni iimpendulo zobuchopho, ukuququzelela ukufunda nokuphucula imemori.

Olunye uphononongo lukwabonisa ukuba i-omega 3 yesalmon ibonakala inceda ukunciphisa uxinzelelo ngokuphucula imveliso kunye nokusebenza kwee-neurotransmitters ezinje nge-serotonin kunye ne-dopamine.

Ungayisebenzisa njani: Iisalmon zinokutyiwa zosiwe, zitshaye, zosiwe okanye zijiwe kathathu ngeveki.

3. itshokolethi emnyama

Itshokholethi emnyama ityebile kwi-flavonoids, iikatekini kunye nee-epicatechins ezinesenzo se-antioxidant ngokunciphisa ukonakala kweeseli zobuchopho kunye nokukhuthaza ioksijini yengqondo, enokunceda ukuphucula ukufunda kunye nokunciphisa ukwehla kwengqondo ngokwendalo, ngakumbi inkumbulo. Ke, itshokholethi emnyama inokunceda ukukhusela i-Alzheimer's okanye iParkinson's.

Ukongeza, olu hlobo lwetshokholethi lukwonyusa uvakalelo lwentlalo-ntle kuba ine-tryptophan ekwakhiweni kwayo, eyi-amino acid ebalulekileyo kwimveliso ye-serotonin ngengqondo.

Ungayisebenzisa njani: yitya nje i-25 ukuya kwi-30 yeegramu okanye isikwere setshokholethi emnyama ngosuku, emva kwesidlo sasemini okanye isidlo sangokuhlwa. Ngokufanelekileyo, i-tsokolate emnyama kufuneka ibe ne-70% yecocoa ekwakhiweni kwayo.

4. Imbewu yethanga

Imbewu yethanga ityebile kwii-antioxidants ezinjenge-phenolic acid kunye nee-flavonoids ezithintela isenzo seeradicals simahla kwiiseli zobuchopho kunye nokunciphisa ukonakala kwengqondo.

Ezi mbewu zingumthombo ogqwesileyo wezimbiwa ezifana ne-iron, i-zinc, ubhedu kunye ne-magnesium, ezibalulekileyo ekuphuculeni ukusebenza kwee-neuron, kunye namandla okufunda kunye nenkumbulo, eluncedo kakhulu ekuthinteleni i-Alzheimer's kunye ne-Parkinson.

Ungayisebenzisa njani: umntu angayitya imbewu yethanga kwimo egcadiweyo, ebilisiweyo okanye egcotyiweyo, ngohlobo lomgubo kwiikeyiki nezonka okanye kwiivithamini okanye iijusi, umzekelo.

5. Utamatisi

Itumato ine-lycopene kunye ne-fisetin ekwakhiweni kwayo ene-anti-inflammatory kunye ne-antioxidant inyathelo elinceda ukunciphisa ukudumba kwe-neurons kunye noxinzelelo lwe-oxidative olubangelwa zii-radicals zasimahla kwaye, ke, iyanceda ukuthintela izifo ezichaphazela ingqondo ezinje nge-Alzheimer's, cerebral ischemia kunye ukuxhuzula.

Ungayisebenzisa njani: Iitumato sisiqhamo esinezinto ezininzi kwaye zinokutyiwa zikwimo yazo yendalo kodwa zilungiswe njengepasta, isuphu, ijusi, isosi, umgubo okanye ukugxila.

6. Igwele lebhiya

Igwele leBrewer ngumthombo olungileyo weevithamini ze-B, iiproteni kunye neeminerali, ezinceda ukuphucula iimeko zokudluliselwa kolwazi ukusuka kwii-neurons, ukuphucula amandla ememori.

Ukongeza, igwele lomenzi wenyusa inani le-neurotransmitter GABA kwingqondo, inceda ukubuyisela ulungelelwaniso lwee-neurons, eziyimfuneko ekusebenzeni kakuhle kwengqondo.

Ungayisebenzisa njani: igwele lebhiya linokutyiwa ngomgubo okanye kwifomsule kwaye zonke izibonelelo zisebenzisa iipunipoyi ezi-1 ukuya kwezi-2 zemvubelo yebhiya eyimpuphu ngemini exutywe nokutya okanye iipilisi ezintathu, kathathu ngemini, kunye nezidlo eziphambili.

7. Ihlumelo laseBrussels

Amahlumelo aseBrussels yimifuno emnqamlezweni ene-sulforaphanes, ivithamin C kunye ne-omega 3, ezi-antioxidants ezibalaseleyo ezinceda ukuthintela nokukhusela ukufa kweseli kwengqondo.

Olunye uphononongo lukwabonisa ukuba amahlumelo e-brussels ane-canferol, ikhompawundi enesenzo esinamandla sokuchasana nesinokunceda ukunciphisa umngcipheko wezifo zobuchopho ezinjenge-Alzheimer's, umzekelo.

Le khaphetshu ityebile kwizimbiwa ezifana ne-phosphorus kunye nee-ayoni ezibalulekileyo ekusebenzeni kwee-neuron, ukugcina ingqondo iphilile.

Ungayisebenzisa njani: Unokupheka amahlumelo e-brussels kwaye ukhonze njengesiqalo okanye njengesitya esiphambili.

8. Brokholi

Ngenxa yokuba iqulethe i-flavonoids, i-vitamin C kunye ne-K kunye ne-glucosinolates kunye ne-antioxidant, i-broccoli kukutya okugqwesileyo ukugcina ingqondo isempilweni. I-Vitamin K ikwabalulekile ekwenziweni kwe-sphingolipids, uhlobo lwamafutha oluqulathwe kwiiseli zobuchopho, ukukhusela iiseli, ukugcina ingqondo isempilweni, kunye nokunceda ukuphucula inkumbulo.

Ungayisebenzisa njani: I-broccoli inokutyiwa iphekiwe okanye ikrwada kwiisaladi, irayisi, igratin okanye iijusi, umzekelo.

9. Ubisi

Ubisi luqukethe i-tryptophan eyimfuneko ye-amino acid kwimveliso ye-serotonin ngengqondo kwaye elawula iindawo zobuchopho ezinoxanduva lokutya, imood, umlutha kunye noxinzelelo, ukongeza ekuncedeni ukuphucula ukusebenza kwengqondo kunye nenkumbulo, kunye nokunceda ukulala ngoxolo ngakumbi, okuyimfuneko ukugcina ulwazi olufundileyo.

Ungayisebenzisa njani: Ubisi lunokuthathwa lucocekile, kwiivithamini okanye lusetyenziswe ekulungiseleleni iikeyiki, iipie okanye iidizethi, umzekelo.

10. Iqanda

Iqanda ngumthombo olungileyo wezondlo ezinxulumene nempilo yengqondo, kubandakanya iivithamini B6 kunye neB12, folate kunye ne-choline. Iivithamini ze-B kunye ne-folic acid zibalulekile ekuphuculweni kwengqondo kunye nasekwakheni izinto ze-neurons, ukuphucula ukusebenza kwazo. Olunye uphononongo lubonisa ukuba ukunqongophala kwe-folic acid kunokunxulumana nesifo sengqondo esixhalabisayo kubantu abadala kwaye iivithamini ze-B, ngakumbi iqanda le-B12, zinceda ukunciphisa ukulahleka kwememori okuqhelekileyo ekwaluphaleni nasekulweni nokudakumba.

I-Choline, kwelinye icala, sisondlo esibalulekileyo sokwenza i-acetylcholine kwingqondo, eyi-neurotransmitter enceda ukulawula imood kunye nenkumbulo.

Ungayisebenzisa njani: iqanda lingatyiwa liphekwe yonke imihla, longezwe kwisaladi okanye lisetyenziselwe ukwenza iikeyiki okanye iidizethi, umzekelo. Funda indlela yokufaka iqanda ekudleni ngendlela esempilweni.

11. Iorenji

I-orenji ityebile ku-vitamin C, isibulala-zintsholongwane esinamandla esisebenza ngokulwa nee-radicals zasimahla ezinokonakalisa ii-neurons, ke esi siqhamo sinokunceda ukuphucula inkumbulo kunye nokunciphisa umngcipheko wokuba ne-Alzheimer's.

Olunye uphononongo lubonisa ukuba i-orenji ephakathi ngosuku inika inani levithamini C yemihla ngemihla efunwa ngumzimba.

Ungayisebenzisa njani: I-orenji inokudliwa ngendlela yayo yendalo, kwiijusi okanye iivithamini.

Iiresiphi ezinempilo zokuphucula ingqondo

Ezinye iiresiphi ezisebenzisa oku kutya ukukhulisa ingqondo kwaye ziyakhawuleza, kulula ukuzilungisa kwaye zinesondlo kakhulu zibandakanya:

1. Isaladi yetamatato eneqanda elibilisiweyo

Izithako

• Iitamatisi ezi-2 ezisikiweyo okanye ikomityi enye yeetamatisi zetsheri ezinesiqingatha;
• 1 iqanda elibilisiweyo lisikiwe kwizilayi;
• 1 kunye nesiqingatha indebe ye-broccoli ephekiweyo;
• Icephe eli-1 lembewu yethanga ecoliweyo;
• I-oli yomnquma eyongezelelweyo;
• Ityuwa ukunambitha ukuya kwixesha.

Imowudi yokulungiselela

Kwisitya, beka zonke izithako kwaye udibanise. Yongeza i-drizzle yeoli yeoli kunye netyuwa kwixesha. Khonza ngokulandelayo. Le saladi lukhetho olukhulu njengesiqalo.

2. Salmon kwi-orenji sosi

Izithako

• 4 i-salmon fillets ngesikhumba;
• Iigrama ezingama-400 zamahlumelo aseBrussels;
• Ijusi yeeorenji ezi-2;
• Iipunipoli ezi-2 zeoyile ye-olive eyintombi;
• Isiqingatha sendebe yeetshiphusi ezityiweyo;
• Isosi encinci encinci yekoriyandire;
• Ityuwa kunye nepepile emnyama entsha esentsha ukungcamla.

Imowudi yokulungiselela

Ukuphelisa i-oveni ukuya kwi-200ºC. Qhawula iphepha lokubhaka ngefoyile ye-aluminium okanye iphepha lesikhumba. Kwisitya, xuba amahlumelo e-brussels, i-chives, i-coriander, i-oyile ye-olive, ityuwa kunye nepepile. Sasaza lo mxube kwiphepha lokubhaka. Ixesha le-salmon fillets ngetyuwa kunye nepepper kwaye uzibeke ngaphezulu kwamahlumelo aseBrussels. Beka incindi yeorenji ngaphezulu kweefilokhwe zesalmon kwaye ubhake malunga nemizuzu eli-15. Emva koko sebenza njengekhosi ephambili. Njenge dessert, ungatya isikwere setshokholethi emnyama.