Ezona zixhobo ziNgcono zilishumi zeNootropic zokuKhulisa amandla eBongo

Umxholo

• 1. Ioyile yeentlanzi
• 2. Resveratrol
• 3. Icaffeine
• 4. IPhosphatidylserine
• 5. I-Acetyl-L-Carnitine
• 6. UGinkgo Biloba
• 7. Yila
• 8. IBacopa Monnieri
• 9. URhodiola Rosea
• 10. I-S-Adenosyl Methionine
• Thatha uMyalezo waseKhaya

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Nootropics zizongezo zendalo okanye iziyobisi ezinefuthe elisebenzayo ekusebenzeni kwengqondo kubantu abaphilayo.

Uninzi lwezi zinokunyusa inkumbulo, inkuthazo, ubuchule bokuyila, ukuphaphamisa kunye nokusebenza kwengqondo ngokubanzi. I-Nootropics inokunciphisa ukwehla okunxulumene nobudala ekusebenzeni kwengqondo.

Nazi i-10 ezifanelekileyo ze-nootropic zokuncedisa ukuphucula ukusebenza kwengqondo yakho.

1. Ioyile yeentlanzi

Izongezo zeoyile yeentlanzi zingumthombo otyebileyo we-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (EPA), iintlobo ezimbini ze-omega-3 fatty acids.

Ezi fatty acids zidityaniswe nezibonelelo ezininzi zempilo, kubandakanya ukuphucula impilo yengqondo ().

I-DHA idlala indima ebalulekileyo ekugcineni ulwakhiwo kunye nokusebenza kwengqondo yakho. Ngapha koko, ijikeleza i-25% yamanqatha onke, kunye ne-90% ye-omega-3 fat, efumaneka kwiiseli zakho zobuchopho (,).

Enye i-omega-3 fatty acid kwioyile yeentlanzi, i-EPA, ineziphumo ezichasene nokuvuvukala ezinokukhusela ingqondo kumonakalo kunye nokuguga ().

Ukuthatha izongezo ze-DHA kunxulunyaniswe nezakhono zokucinga eziphuculweyo, inkumbulo kunye namaxesha okusabela kubantu abasempilweni abane-DHA ephantsi. Ikwancede abantu abahlangabezana nokwehla okuthe ngcembe kokusebenza kwengqondo (,,).

Ngokungafaniyo ne-DHA, i-EPA ayisoloko inxulunyaniswa nokusebenza kwengqondo okuphuculweyo. Nangona kunjalo, kubantu abanexinzelelo, kunxulunyaniswa nezibonelelo ezinje ngokuphucula imeko (,,,,).

Ukuthatha ioyile yentlanzi, equlathe omabini la mafutha, kubonisiwe ukunceda ukunciphisa ukwehla kokusebenza kwengqondo okunxulunyaniswa nokuguga (,,,,).

Nangona kunjalo, ubungqina beoyile yentlanzi yokulondolozwa kwempilo yengqondo ixutywe (,).

Ngokubanzi, eyona ndlela yokufumana isixa esinconywayo se-omega-3 fatty acids kukutya izahlulo ezibini zentlanzi enamafutha ngeveki (20).

Ukuba awukwazi ukulawula oku, ukuthatha isongezelelo kunokuba luncedo. Unokufumana uninzi lwezongezelelo kwi-Intanethi.

Uphando oluthe kratya luyafuneka ukufumanisa ukuba ingakanani kwaye yeyiphi imilinganiselo ye-EPA kunye ne-DHA eziluncedo. Kodwa ukuthatha i-1 gram ngosuku lwe-DHA edibeneyo kunye ne-EPA kucetyiswa ngokubanzi ukugcina impilo yengqondo ().

Okukwintsusa: Ukuba awutyi inani elicetyiswayo leentlanzi ezinamafutha, cinga ngokuthatha isongezelelo seoyile yentlanzi ukunceda ukukhuthaza impilo entle yobuchopho kunye nokuguga kwengqondo okunempilo.

2. Resveratrol

I-Resveratrol yi-antioxidant eyenzeka ngokwendalo kulusu lweziqhamo ezimfusa nezibomvu njengeidiliya, iirasibheri kunye neblueberries. Ikwafumaneka nakwiwayini ebomvu, itshokholethi kunye namandongomane.

Kucetyisiwe ukuba ukuthatha i-resveratrol supplements kungathintela ukonakala kwehippocampus, icandelo elibalulekileyo lobuchopho elinxulumene nememori ().

Ukuba oku kuyinyani, olu nyango lunokucothisa ukwehla kokusebenza kwengqondo okufumana xa usiba mdala ().

Izifundo zezilwanyana zikwabonakalisile ukuba i-resveratrol inokuphucula inkumbulo kunye nokusebenza kwengqondo (,).

Ukongeza, isifundo esinye kwiqela elincinci labantu abadala abasempilweni bafumanisa ukuba ukuthatha i-200 mg ye-resveratrol ngemini iiveki ezingama-26 ziphucule inkumbulo ().

Nangona kunjalo, okwangoku akukho zifundo zoluntu zaneleyo zokuqinisekisa iziphumo ze-resveratrol ().

Ukuba unomdla wokuzama, unokufumana izongezo kwiivenkile nakwi-intanethi.

Okukwintsusa: Kwizilwanyana, izongezo ze-resveratrol zibonisiwe ukuphucula imemori kunye nokusebenza kwengqondo. Akukacaci ukuba unyango luneziphumo ezifanayo ebantwini.

3. Icaffeine

I-caffeine yinto evuselelayo yendalo efumaneka ikakhulu kwiti, ikofu kunye netshokholethi emnyama.

Nangona kunokwenzeka ukuyithatha njengesongezelelo, akukho sidingo sinyani xa unokufumana kule mithombo.

Isebenza ngokukhuthaza ubuchopho kunye nenkqubo ye-nervous system, ikwenza uzive udiniwe kwaye ulumke ngakumbi ().

Ngapha koko, uphononongo lubonakalisile ukuba icaffeine inokukwenza uzive unamandla ngakumbi kwaye uphucule inkumbulo yakho, amaxesha okuphendula kunye nokusebenza kwengqondo ngokubanzi (,,).

Isixa se-caffeine kwikomityi enye yekofu siyahluka, kodwa ngokubanzi ngama-50-400 mg.

Kubantu abaninzi, iidosi ezingatshatanga ezijikeleze i-200-400 mg ngemini ngokubanzi zithathwa njengezikhuselekileyo kwaye zanele ukunceda impilo (32,, 34).

Nangona kunjalo, ukuthatha kakhulu icaffeine kunokuba yinto engenzi lutho kwaye kunxulunyaniswe neziphumo ebezingalindelekanga ezinje ngexhala, isicaphucaphu kunye nengxaki yokulala.

Okukwintsusa:

ICaffeine sisikhuthazi sendalo esinokuphucula ukusebenza kwengqondo yakho kwaye sikwenze uzive unamandla kwaye uqaphile.

4. IPhosphatidylserine

I-Phosphatidylserine luhlobo lwenkunkuma ebizwa ngokuba yi-phospholipid, enokufumaneka kwingqondo yakho (,).

Kucetyisiwe ukuba ukuthatha izongezo ze-phosphatidylserine kunokuba luncedo ekugcineni impilo yengqondo ().

Unokuzithenga ngokulula ezi zongezelelo kwi-Intanethi.

Izifundo zibonise ukuba ukuthatha i-100 mg ye-phosphatidylserine kathathu ngemini kunokunceda ukunciphisa ukwehla okunxulumene nobudala ekusebenzeni kwengqondo (,, 40,).

Ukongeza, abantu abasempilweni abathatha izongezo ze-phosphatidylserine ukuya kuthi ga kwi-400 mg ngosuku babonakalisile ukuba baphucule izakhono zokucinga kunye nenkumbulo (,).

Nangona kunjalo, izifundo ezikhulu kufuneka zenziwe ngaphambi kokuba iziphumo zengqondo ziqondakale ngokupheleleyo.

Okukwintsusa: Izongezo zePhosphatidylserine zinokuphucula izakhono zakho zokucinga kunye nenkumbulo. Banokunceda ekulweni nokwehla kokusebenza kwengqondo njengoko uneminyaka yobudala. Nangona kunjalo, ukuqhubeka kokufunda kuyafuneka.

5. I-Acetyl-L-Carnitine

I-Acetyl-L-carnitine yi-amino acid eveliswa ngokwendalo emzimbeni wakho. Idlala indima ebalulekileyo kwimetabolism yakho, ngakumbi kwimveliso yamandla.

Ukuthatha izongezo ze-acetyl-L-carnitine kuye kwafuneka kukwenze uzive uphaphile ngakumbi, ukuphucula imemori kunye nokucothisa ukulahleka kwememori enxulumene nobudala ().

Ezi zongezelelo zifumaneka kwiivenkile zeevithamini okanye kwi-Intanethi.

Olunye uphononongo lwezilwanyana lubonakalisile ukuba i-acetyl-L-carnitine supplements inokuthintela ukwehla okunxulumene nobudala ekusebenzeni kwengqondo kunye nokwandisa amandla okufunda (,).

Ebantwini, uphononongo lufumanise ukuba kunokuba luncedo ekunciphiseni ukwehla kokusebenza kwengqondo ngenxa yobudala. Inokuba luncedo ekuphuculeni ukusebenza kwengqondo kubantu abanesifo sengqondo esixhalabisayo okanye i-Alzheimer's (,,,,,,).

Nangona kunjalo, akukho phando lubonisa ukuba luneziphumo ezilungileyo kwabanye abantu abasempilweni abangasokoliyo ngenxa yokuphulukana nokusebenza kwengqondo.

Okukwintsusa: I-Acetyl-L-carnitine inokuba luncedo ekunyangeni ilahleko yokusebenza kwengqondo kubantu abadala kunye nabantu abaneengxaki zengqondo ezinje ngesifo sengqondo esixhalabisayo okanye i-Alzheimer's. Iziphumo zalo kubantu abasempilweni azaziwa.

6. UGinkgo Biloba

UGinkgo biloba sisongezo semifuno esivela kwi UGinkgo biloba umthi. Sisongezo esithandwayo ngokumangalisayo esithathwa ngabantu abaninzi ukukhulisa amandla abo obuchopho, kwaye iyafumaneka ezivenkileni nakwi-intanethi.

Kucingelwa ukuba kusebenza ngokunyusa ukuhamba kwegazi ukuya kwingqondo kwaye kubangwa ukuba kuphuculwe ukusebenza kwengqondo njengokugxila kunye nenkumbulo ().

Ngaphandle kokusetyenziswa ginkgo biloba ngokubanzi, iziphumo ezivela kwizifundo eziphanda ngeziphumo zazo zixutywe.

Olunye uphononongo lufumanise ukuba ukuthatha izongezo ze-ginkgo biloba kunokunceda ukunciphisa ukwehla okunxulumene nobudala ekusebenzeni kwengqondo (,,).

Olunye uphononongo kubantu abaphilileyo abaneminyaka ephakathi bafumana ukuba ukuthatha izongezo ze-ginkgo biloba kuncede ukuphucula inkumbulo kunye nezakhono zokucinga (,).

Nangona kunjalo, ayizizo zonke izifundo ezifumene ezi zibonelelo (,).

Okukwintsusa: UGinkgo biloba unokunceda ukuphucula inkumbulo yakho yexeshana kunye nezakhono zokucinga. Inokukukhusela nasekuhleni okunxulumene nobudala ekusebenzeni kwengqondo. Nangona kunjalo, iziphumo azihambelani.

7. Yila

I-Creatine yinto yendalo edlala indima ebalulekileyo kwimetabolism yamandla. Ifunyanwa ngokwendalo emzimbeni, ubukhulu becala kwizihlunu nakwixabiso elincinci kwingqondo.

Nangona sisongezelelo esithandwayo, ungasifumana kokunye ukutya, oko kukuthi iimveliso zezilwanyana ezifana nenyama, intlanzi kunye namaqanda.

Into enomdla kukuba, iziqulatho zokudala zinokuphucula inkumbulo kunye nezakhono zokucinga kubantu abangayityiyo inyama ().

Ngapha koko, olunye uphononongo lufumanise ukuba abatya inyama bathatha izongezo zokuyila banamava okuphuculwa okungama-25-50% kwintsebenzo kwimemori novavanyo lobukrelekrele ().

Nangona kunjalo, abatya inyama abaziboni izibonelelo ezifanayo. Oku kunokuba ngenxa yokuba abanqongophele kwaye sele befumene ngokwaneleyo kwizidlo zabo ().

Ukuba unomdla, kulula ukufumana izongezo ze-creatine kwi-intanethi.

Okukwintsusa: Ukuthatha izongezo zokuyila kunokunceda ukuphucula inkumbulo kunye nezakhono zokucinga kubantu abangayityiyo inyama.

8. IBacopa Monnieri

IBacopa monnieri liyeza elenziwa ngeyeza Bacopa yemoniyeri. Isetyenziswa kwiinkqubo zamayeza emveli njenge-Ayurveda yokuphucula ukusebenza kwengqondo.

Kubonakalisiwe ukuphucula izakhono zokucinga kunye nenkumbulo, kokubini kubantu abasempilweni nasebantwini abadala abaphethwe kukuhla kokusebenza kwengqondo (,,,,,,).

Nangona kunjalo, kufanelekile ukuba uqaphele ukuba kuphela ukusetyenziswa okuphindaphindiweyo kweBacopa monnieri kubonisiwe ukuba kunesiphumo. Abantu ngokubanzi bathatha malunga ne-300 mg ngosuku kwaye kungathatha malunga neeveki ezine ukuya kwezintandathu ukuba uqaphele naziphi na iziphumo.

Izifundo zeBacopa monnieri zikwabonisa ukuba ngamanye amaxesha kunokubangela urhudo kunye nesisu esibuhlungu. Ngenxa yoku, abantu abaninzi bacebisa ukuthatha olu ncediso ngokutya ().

Khangela ezivenkileni okanye kwi-Intanethi.

Okukwintsusa: IBacopa monnieri ibonakalisiwe ukuphucula imemori kunye nezakhono zokucinga kubantu abasempilweni nakwabo banokwehla kokusebenza kwengqondo.

9. URhodiola Rosea

URhodiola rosea sisongezelelo esivela kwimifuno URhodiola rosea, ehlala isetyenziselwa amayeza amaTshayina ukukhuthaza impilo-ntle kunye nokusebenza kwengqondo okunempilo.

Kucingelwa ukunceda ukuphucula ukusebenza kwengqondo ngokunciphisa ukudinwa ().

Abantu abathatha iRhodiola rosea babonakalisiwe ukuba bayazuza ekunciphiseni ukudinwa kunye nokuphucula ukusebenza kwengqondo yabo (,,).

Nangona kunjalo, iziphumo zixutywe ().

Uphengululo lwamva nje lweGunya loKhuseleko loKutya laseYurophu (i-EFSA) ligqibe kwelokuba uphando oluninzi luyafuneka ngaphambi kokuba izazinzulu zazi ukuba iRhodiola rosea inokunciphisa ukudinwa kunye nokunyusa ukusebenza kwengqondo (76).

Okwangoku, ukuba unomdla wokuzama, unokukhangela kwi-Intanethi.

Okukwintsusa: URhodiola rosea unokunceda ukuphucula izakhono zokucinga ngokunciphisa ukudinwa. Nangona kunjalo, uphando oluthe kratya luyafuneka ngaphambi kokuba izazinzulu ziqiniseke ngeziphumo zazo.

10. I-S-Adenosyl Methionine

I-S-Adenosyl methionine (SAMe) yinto eyenzeka ngokwendalo emzimbeni wakho. Isetyenziswa ekuphenduleni kweekhemikhali ukwenza kunye nokudiliza izinto ezibalulekileyo ezinje ngeeproteni, amafutha kunye neehomoni.

Inokuba luncedo ekuphuculeni iziphumo zezinye izidambisi kunye nokunciphisa ukwehla kokusebenza kwengqondo kubonwe kubantu abanexinzelelo (,,).

Olunye uphononongo lufumanise ukuba ukongeza i-SAMe kummiselo wokudakumba koxinzelelo lwabantu ababengaphendulanga kunyango kuphucule amathuba abo oxolelo nge-14% ().

Kutshanje, uphononongo lufumanise ukuba, kwezinye iimeko, i-SAMe inokusebenza njengezinye iintlobo zonyango lwamachiza oxinzelelo ().

Nangona kunjalo, abukho ubungqina bokuba esi songezelelo sinceda abantu abangenalo uxinzelelo.

Nangona kunjalo, iyafumaneka ezivenkileni nakwi-Intanethi.

Okukwintsusa: I-SAMe inokuba luncedo ekuphuculeni ukusebenza kwengqondo kubantu abanexinzelelo. Akukho bungqina bunesi siphumo kubantu abasempilweni.

Thatha uMyalezo waseKhaya

Ezinye zezi zongezelelo zibonisa isithembiso sokwenene sokuphucula nokukhusela impilo yengqondo.

Nangona kunjalo, qaphela ukuba uninzi lokonyusa ubuchwephesha lusebenza kuphela kubantu abanemeko yengqondo okanye abanqongopheleyo kwisondlo esongeziweyo.