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Dongosolo lamanjenje limapangidwa ndi magulu amitsempha ndi maselo otchedwa ma neuron. Mwa anthu, imagawika m'magulu apakati amanjenje (ubongo ndi msana) ndi zotumphukira zamanjenje (mitsempha yonse kunja kwa ubongo ndi msana). Kufooka kwa mitsempha ndi vuto lalikulu lomwe nthawi zambiri limanyalanyazidwa ndi anthu.
Momwe mitsempha imagawidwira mthupi lonse, kuvulala kulikonse, kupsinjika kapena kupsinjika kwa ziwalo zamthupi kumatha kubweretsa kufooka kwa mitsempha. Zina mwazimenezi zimakhudza kuperewera kwa mitsempha, zakudya zopanda thanzi, mankhwala, matenda, majini komanso kusowa kwa michere.
Zithandizo zapakhomo kapena njira zachilengedwe zothandizira ndizothandiza kuchiritsa kufooka kwa mitsempha. Amasamalira minyewa mwachilengedwe kwambiri popanda zovuta zina. Mankhwalawa akhala akugwiritsidwanso ntchito kuyambira nthawi zakale pomwe sayansi yamankhwala sinapite patsogolo. Onani zithandizo zapakhomo izi kuti muchepetse kufooka kwa mitsempha. Kumbukirani, nthawi zonse zimakhala bwino kukaonana ndi dokotala ngati mukukumana ndi zovuta zilizonse zamitsempha.
1. Omega-3 mafuta Acids
Dongosolo lamitsempha yapakati (CNS) limapangidwa ndi maunyolo ataliatali a omega-3 ndi omega-6 fatty acids. Kafukufuku akuti omega-3 ndichofunikira kwambiri pakukula kwamaso ndi neural. Zimathandizira kupewa matenda amitsempha, amisala komanso neurodegenerative kwakukulu. Omega-3 itha kukhalanso ndi mwayi woteteza ku matenda a minyewa. [1]
Zoyenera kuchita: Idyani zakudya monga saumoni, sardini, nthomba, mtedza ndi mbewu za chia popeza mwachilengedwe zimakhala ndi omega-3 fatty acids.
2. Dzuwa
Kuwala kwa dzuwa (m'mawa kwambiri) kumathandiza kulimbikitsa vitamini D m'thupi. Pali majini pafupifupi 200 omwe amayendetsedwa chifukwa cha mavitamini awa. Vitamini D imathandizanso kagayidwe kashiamu ndikugwira bwino ntchito kwa dongosolo la neuromuscular. [ziwiri] Kupeza kuwala kwa dzuwa nthawi zonse kumathandizira pakukula kwamaselo aubongo ndikuteteza mitsempha. Imatenganso gawo lofunikira pakuwongolera ma neurotransuction. [3]
Zoyenera kuchita: Khalani m'mawa kwambiri kwa mphindi zosachepera 15-20 tsiku lililonse. Pewani kuwala kwamasana chifukwa kumatha kubweretsa mavuto pakhungu.
3. Kuchita Zinthu Zolimbitsa Thupi Nthawi Zonse
Kusokonezeka kwa CNS kumatha kubweretsa zovuta monga kukhumudwa ndi matenda amisala. Kafukufuku akuti kuchita masewera olimbitsa thupi kumawonetsa zabwino pazinthu zingapo zamaubongo monga chizunguliro cha circadian, kupsinjika kwa nkhawa komanso magwiridwe antchito. Zitha kukhala zolonjezanso kuchira pamavuto amitsempha ndi amisala. [4]
Zoyenera kuchita: Chitani masewera olimbitsa thupi tsiku lililonse. Ngakhale kuthamanga kapena kuyenda kwa theka la ola kudzagwira ntchitoyi pokonza kufooka kwa mitsempha.
4. Zakudya Zam'madzi
Zakudya zam'madzi ndizodzaza ndi mavitamini, michere, omega-3 fatty acids, mapuloteni ndi amino acid. Zakudya zofunikira izi zitha kuthandiza pakukula kwamanjenje ndi ubongo. Zakudya zam'nyanja zimaphatikizapo nsomba zamafuta monga mackerel ndi hering'i, nsomba zowonda monga haddock ndi cod limodzi ndi nkhanu, nkhanu ndi nkhanu. [5]
Zoyenera kuchita: Idyani nsomba zomwe tatchulazi. Muthanso kudya zotengera zawo monga mafuta a nsomba.
5. Mbewu Zathanzi
Mbewu monga mbewu za chia, mbewu za fulakesi ndi nthanga za dzungu zimakhala ndi mankhwala a phenolic, antioxidants, mapuloteni, mavitamini ndi mchere. Amathandizira kupewa kuwonongeka kwa okosijeni, kufa kwa maselo ndi kutupa kwa ubongo ndikupangitsa maselo ake kukhala ndi michere yofunikira. [6]
Zoyenera kuchita: Onjezani mbewu zomwe tatchulazi muma curry, masamba kapena msuzi omwe mumawakonda kuti mupindule nawo. Pewani kuchuluka kwake.
6. Kuyenda Opanda Mapazi
Kafukufuku wina adati kulumikizana kwa thupi la munthu padziko lapansi kumabweretsa zowopsa paumoyo wamthupi, makamaka zomwe zimakhudzana ndi chitetezo cha mthupi, kuchepa kwa kutupa, kupewa matenda amthupi ndi machiritso a zilonda. Kuyenda osavala nsapato kumathandiza kuchepetsa nkhawa, kukhazika mtima pansi ndi thupi, kukonza kugona komanso magwiridwe antchito ena amthupi. [7]
Zoyenera kuchita: Yendani opanda nsapato muudzu, nthaka yonyowa kapena mchenga kwa mphindi 30 tsiku lililonse, makamaka m'mawa.
7. Masamba Obiriwira Obiriwira
Zomera zobiriwira zobiriwira zimateteza kuti zisazindikirike ndipo ndi imodzi mwazithandizo zabwino kwambiri zamankhwala kunyumba. Kafukufuku akuwonetsa kuti kudya masamba amodzi obiriwira tsiku lililonse kumathandiza kuchepetsa kuchepa kwa kuzindikira komanso mavuto amitsempha omwe amabwera chifukwa cha ukalamba. Masamba obiriwira omwe ali ndi vitamini K, folate, beta-carotene, flavonoid ndi lutein amalimbikitsidwa. [8]
Zoyenera kuchita: Idyani masamba obiriwira monga broccoli, nyemba zobiriwira, kabichi, nandolo ndi kale kamodzi kamodzi ndi chakudya chanu. Yesetsani kupewa ndiwo zamasamba kapena zamasamba.
8. Chokoleti Chamdima
Flavonoids ndi antioxidants mu chokoleti chamdima ndizothandiza pakuzindikira komanso matenda opatsirana. Chokoleti chamdima zimakhala ndi zochita zolimbikitsa kuzindikira komanso zoteteza ku matenda. Ilinso ndi mphamvu yolimbikitsa pang'ono pa CNS ndipo imathandizanso popatsa shuga ndi oxygen ma neuron. [9] Magnesium mu chokoleti chakuda imathandizanso kupumula kwamanjenje
Zoyenera kuchita: Yesetsani kudya chokoleti chakuda 3-4 pa sabata. Pa tsiku, 30-40 gm ikulimbikitsidwa. Pewani chokoleti chakuda chomwe chili ndi shuga wambiri.
9. Zipatso Zouma
Zipatso zouma monga maamondi, ma apricot ndi walnuts zimadzaza ndi magnesium yambiri. Chakudya chofunikira ichi chimagwira gawo lofunikira pakupanga ma neuromuscular ndi kufalitsa mitsempha. Magnesium imagwiranso ntchito yoteteza ku ma cell a neuronal kufa ndipo itha kupewa komanso kuchiza matenda angapo amitsempha. [10]
Zoyenera kuchita: Idyani zipatso zouma pang'ono tsiku lililonse (pafupifupi 20 g).
10. Zochita Zapweya Zozama
Kuchita masewera olimbitsa thupi (DBE) kumathandizira kuphunzitsa malingaliro komanso thupi. Kafukufuku akuti DBE imathandizira magwiridwe antchito amachitidwe amanjenje odziyimira pawokha omwe amawongolera ndikuwongolera magwiridwe antchito amthupi monga kupuma, kugunda kwa mtima, pokodza komanso kukakamiza kugonana. [khumi ndi chimodzi]
Zoyenera kuchita: Chitani DBE m'mawa uliwonse. Pewani kuzichita nthawi yomweyo mukatha kudya.
11. Yoga, Kusinkhasinkha Ndi Kuuluka
Yoga (kundalini yoga ndi dhanurasana), kusinkhasinkha ndi ma aerobics amadziwika kuti ndi amodzi mwa njira zabwino kwambiri zachilengedwe zothetsera kufooka kwa mitsempha. Yoga imathandizira magwiridwe antchito amanjenje, kusinkhasinkha kumathandizira kusunga mphamvu za thupi poyambitsa dongosolo lamanjenje la parasympathetic ndipo ma aerobics amathandizira kukonza zovuta za CNS monga ADHD ndi kukhumudwa kwakanthawi.
Zoyenera kuchita: Chitani yoga, kusinkhasinkha kapena ma aerobics tsiku lililonse.
12. Zipatso
Zipatso monga ma blueberries ndi strawberries zimakhala ndi flavonoids, antioxidants ndi mankhwala odana ndi zotupa. Zinthu zofunika izi zimawonetsa zotsatira zabwino pamatenda okhudzana ndi ubongo ndikulimbikitsa ma sign a neuronal [12]
Zoyenera kuchita: Phatikizani zipatso mu zakudya zanu mwa kuziwonjezera ku masaladi a zipatso, ma smoothies kapena zikondamoyo.
13. Tiyi
Tiyi monga tiyi wa chamomile ndi tiyi wobiriwira ali ndi terpenoids ndi flavonoids ambiri. Tiyi wa Chamomile amagwiritsidwa ntchito kwambiri ngati mankhwala ofewetsa kuti athetse mitsempha ndikuchepetsa kupsinjika ndi nkhawa. [13] Kumbali inayi, mankhwala amtundu wa tiyi wobiriwira amalimbikitsa CNS ndipo imathandizira kukhala ndi thanzi labwino. [14]
Zoyenera kuchita: Idyani chamomile kapena tiyi wobiriwira kawiri patsiku. Passionflower ndi tiyi ya lavender amaonedwa kuti ndiopindulitsa.
14. Aromatherapy
Aromatherapy imathandizira kuyambitsa dongosolo lamanjenje la parasympathetic lomwe limayendetsa mtima, chimbudzi, kukodza, kukakamiza kugonana ndi zina zambiri. Mafuta ofunikira monga lavender, bergamot ndi chamomile omwe amagwiritsidwa ntchito pa aromatherapy samangothetsa nkhawa komanso nkhawa koma amathandizira dongosolo lamanjenje lomwe limathandizira kuwongolera magwiridwe antchito amthupi. [khumi ndi zisanu] Izi zikuwonetsa kuti aromatherapy ikhoza kukhala imodzi mwazithandizo zabwino kwambiri zapakhomo zothetsera kufooka kwa mitsempha.
Zoyenera kuchita: Pangani aromatherapy ndi mafuta ofunikira osachepera mphindi 30 kamodzi kapena kawiri patsiku. Komanso, pitani kukacheza kofatsa komwe kumagwiritsa ntchito mafuta ofunikira.
15. Chithandizo Chamadzi
Mankhwala amadzi, mankhwala padziwe kapena hydrotherapy ndi akale monga anthu. Amagwiritsidwa ntchito kwambiri pochiritsa naturopathic pakukwezedwa kwathanzi. Kafukufuku wina adati kumiza m'madzi (kumutu) kumayambitsa kusintha kwamaganizidwe ndi thupi ndipo kumathandizira kukhala ndi chidwi champhamvu zamagetsi mthupi. Mankhwala amadzi amathandizanso kuchepetsa edema komanso kutuluka kwa minofu. [16]
Zoyenera kuchita: Sinthani pakati pa madzi ozizira ndi otentha mukasamba. Choyamba kusamba ndi madzi ozizira kenako ndi madzi ofunda. Kenako, malizitsani kusamba kwanu ndi madzi ozizira.
16. Vitamini B12
Vitamini B12 ndiyofunikira kwa CNS mibadwo yonse. Kafukufuku apeza kuti kusowa kwa vitamini wofunikira kumalumikizidwa ndi zovuta zamavuto komanso zamagalimoto. [17] Kafukufuku wina akuwonetsa kuti vitamini B12 itha kuthandiza kupewa zovuta za CNS monga dementia, matenda amisala ndi Alzheimer's. [18]
Zoyenera kuchita: Idyani zakudya zokhala ndi vitamini B12 monga nkhuku, nyama, mazira, nsomba ndi tirigu wolimba.
17. Wort Wort St.
St John's Wort ndi duwa lachikaso lomwe limagwiritsidwa ntchito ngati mankhwala opatsirana. Matenda okhumudwa ndi matenda amisala omwe amatsatiridwa ndi zovuta zina monga kusowa tulo, kusakhazikika bwino, kusowa chilakolako, kusowa chidwi ndi nkhawa. St John's Wort ndi therere lofunikira lomwe lingathandize kuthana ndi mavuto omwe ali pamwambapa ndi ena okhudzana ndi ma neurotransmitters. [19]
Zoyenera kuchita: Konzani tiyi wa St. John's Wort mwa kuwiritsa therere louma kapena duwa lake m'madzi. Imwani osachepera kawiri patsiku. Pewani kuchuluka kwake.
18. Zamgululi Wamkaka
Khunyu ndi matenda amanjenje omwe amadziwika ndi khunyu. Kafukufuku akuwonetsa kuti mkaka wotsika wamafuta wotsika umachepetsa kugwa. Ma peptide mumkaka amachulukitsa kagayidwe kabongo ndipo amatenga gawo lofunikira pakuwongolera khunyu. Chenjezo, mkaka wa ng'ombe ungayambitse kutupa kwa mitsempha mwa anthu ena omwe matupi awo sagwirizana ndi proteinin casein. [makumi awiri]
Zoyenera kuchita: Imwani makapu osapitirira 2-3 a mkaka patsiku. Pewani, ngati simukugwirizana nazo.
19. Idyani Zakudya Zomwe Zimatsitsimutsa Mimba Yanu
Zaumoyo wam'magazi zimalumikizidwa ndi CNS komanso dongosolo lamanjenje la enteric. Syliotic gut microorganism (mabakiteriya osavulaza am'matumbo) amatenga gawo lofunikira pakudya ndi kusokonezeka kulikonse komwe kungayambitse matenda a CNS monga Alzheimer's, multiple sclerosis ndi Parkinson. Kusokonezeka kwamitsempha kumatha kukhudza m'matumbo. Chifukwa chake, idyani zakudya zotonthoza m'mimba ndikuthandizira kusunga maluwa m'matumbo. [makumi awiri ndi mphambu imodzi]
Zoyenera kuchita: Idyani zakudya monga yoghurt, zipatso zokhala ndi michere yambiri komanso ma veggies, maolivi ndi maamondi.
20. Muzipuma Ndi Kugona Bwino
Kusagona bwino kumakhudza zonse CNS ndi zotumphukira zamanjenje. Kuperewera kwa tulo kumawonjezera kuyambiranso kwa amygdala ndipo kumayambitsa kuchepa kwamphamvu, zovuta zokumbukira, kukhumudwa ndi kupsinjika. [22] Ichi ndichifukwa chake kugona mokwanira kumayesedwa ngati imodzi mwazithandizo zabwino kwambiri zapakhomo zowawa zamitsempha.
Zoyenera kuchita: Tengani maola 7-9 osachepera tsiku lililonse. Sungani nthawi yogona.
Ma FAQ Omwe Amakonda
1. Kodi ndingatani kuti ndikonze dongosolo lamanjenje mwachilengedwe?
Pali njira zingapo zachilengedwe zokonzera dongosolo lamanjenje. Amaphatikizapo kutenga dzuwa m'mawa, kuyenda opanda nsapato, kuchita masewera olimbitsa thupi, yoga komanso kudya zakudya zokhala ndi vitamini B12, folic acid, antioxidants ndi polyphenols.
2. Kodi kufooka kwa mitsempha ndi chiyani?
Kufooka kwa mitsempha ndi momwe minyewa imawonongeka. Mitsempha ikagawidwa mthupi lonse posinthana chizindikiro pakati paubongo ndi ziwalo za thupi komanso mosemphanitsa, kuwonongeka kulikonse kwa mitsempha kumatha kubweretsa zizindikilo zosasangalatsa chifukwa chakulephera kutumiza zikwangwani.
Arya KrishnanMankhwala OdzidzimutsaMBBS Dziwani zambiri
