Tsiku la Ubongo Padziko Lonse 2020: Zakudya 10 Zolimbikitsira Kukumbukira Kwanu

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Zakudya zabwino Chakudya oi-Neha Ghosh Wolemba Neha Ghosh pa Julayi 22, 2020

Chaka chilichonse 22 Julayi imakumbukira Tsiku la Ubongo Padziko Lonse. Ubongo ndiye chiwalo chofunikira kwambiri mthupi. Imayambitsa kugunda kwa mtima wanu, kumasula mahomoni, ndikuwongolera kuthamanga kwa magazi. Ubongo ndichimodzi mwazinthu zomwe zimagwiritsa ntchito pafupifupi 20% yama calories a thupi. Ichi ndichifukwa chake thupi lanu limafuna mafuta okwanira kuti musungebe chidwi tsiku lonse.



Ubongo umafunikira michere monga omega 3 fatty acids, antioxidants ndi mavitamini ndi michere ina kuti ipatse mphamvu ndikudzitchinjiriza kumatenda aubongo monga kukalamba kwaubongo ndi zovuta zama neurodegenerative.



zakudya zolimbikitsira kukumbukira

Ichi ndichifukwa chake kuti ubongo wanu uzitha kugwira ntchito moyenera, idyani zakudya zomwe sizingokulimbikitsani kukumbukira kwanu komanso chidwi chanu.

Zakudya Zolimbikitsa Kukumbukira

1. Zipatso

Zipatso zimadzaza ndi ma antioxidants omwe amaphatikizapo catechin, quercetin, anthocyanin, ndi caffeic acid. Kafukufuku akuwonetsa kuti mankhwala a antioxidant mu zipatso ali ndi zabwino zambiri pamalingaliro kuphatikiza kukonza kulumikizana pakati pama cell amubongo, kuchedwetsa matenda okhudzana ndiukalamba, kulimbikitsa kuphunzira ndi kukumbukira [1] .



2. Zolemba

Zotulutsidwa ndizomwe zimapatsa mafuta abwino omwe amathandizira ubongo kugwira ntchito ndikuchepetsa chiopsezo chazidziwitso. Kuphatikiza apo, kupezeka kwa vitamini K ndi ma fotokope mu avocado kumathandizira kukonza magwiridwe antchito [ziwiri] . Mafuta ena a monounsaturated ndi amondi, mbewu za chia, walnuts, ndi zina zambiri.

zakudya zowonjezera mphamvu zokumbukira

3. Nsomba yochuluka

Nsomba zamafuta monga mackerel, saumoni, tuna, sardines, ndi hering'i ndi gwero labwino kwambiri la omega 3 fatty acids. Omega 3 fatty acids amathandizira kukonza kapangidwe ka maselo amubongo otchedwa ma neuron. Malinga ndi kafukufuku, anthu omwe ali ndi mafuta ambiri a omega 3 adakulitsa kuthamanga kwa magazi muubongo [3] .



4. Mtedza ndi mbewu

Mtedza ndi mbewu zili ndi vitamini E ndi omega 3 fatty acids omwe amateteza ma cell amubongo ku nkhawa yama oxidative yoyambitsidwa ndi kusintha kwaulere. Kafukufuku adapeza kuti kuchuluka kwa mtedza ndi mbewu kulumikizidwa ndi magwiridwe antchito aubongo muukalamba [4] .

5. Broccoli

Broccoli ndi gwero labwino la ma antioxidants komanso vitamini K. Vitamini K ndi vitamini wosungunuka m'madzi womwe umalumikizidwa ndikuthandizira kukumbukira achikulire, malinga ndi kafukufuku wa 2016 [5] .

Zakudya zamaubongo zolimbikitsira kukumbukira

6. Mazira

Mazira ndi chakudya china chokulitsa kukumbukira chomwe chili ndi mavitamini B ochuluka monga vitamini B6, vitamini B12, ndi folic acid. Kafukufuku akuwonetsa kuti mavitaminiwa amachedwetsa kuchepa kwazindikiritso ndikuletsa kuchepa kwa ubongo [6] .

7. Chokoleti chakuda

Cocoa ufa womwe amagwiritsidwa ntchito popanga chokoleti chamdima uli ndi flavonoids, antioxidants, ndi caffeine. Ma flavonoids mu chokoleti amasonkhana m'dera laubongo lomwe limagwira ndi kukumbukira komanso kuphunzira. Ofufuzawo akuti izi zimathandizira kukulitsa mphamvu zokumbukira ndikuchepetsa kuchepa kwamaganizidwe okalamba [7] .

8. Khofi

Khofi ili ndi caffeine ndi antioxidants zomwe zimakhudza ubongo wanu. Caffeine amachulukitsa ubongo mwa kutseka adenosine, mankhwala omwe amakupangitsani kugona. Zimalimbikitsanso serotonin, neurotransmitter yabwino [8] , [9] .

9. Tiyi wobiriwira

Tiyi wobiriwira ndi chakumwa china chokulitsa kukumbukira chomwe chapezeka kuti chithandiza magwiridwe antchito, kukhala tcheru, kukumbukira ndi kuyang'ana [10] . Tiyi wobiriwira amakhala ndi amino acid wotchedwa L-theanine omwe amachulukitsa ntchito ya neurotransmitter GABA, yomwe imathandizira kuchepetsa nkhawa ndikupangitsa kuti mukhale omasuka [khumi ndi chimodzi] .

zakudya zolimbikitsira kukumbukira

10. Malalanje

Ma malalanje ndi gwero lalikulu la vitamini C, lomwe limathandizira kupewa kuchepa kwamaganizidwe. Vitamini C ndi antioxidant wamphamvu polimbana ndi zopitilira muyeso zomwe zimawononga ma cell aubongo. Malinga ndi kafukufuku, kudya zakudya zokwanira za vitamini C kumatha kuteteza kutsutsana ndi ukalamba [12] .

Kumaliza ...

Kupatula kudya zakudya zabwino zokumbutsa kukumbukira, ndikofunikanso kugona mokwanira, kusungunula thupi lanu, kuchita masewera olimbitsa thupi tsiku lililonse, kuchepetsa kupsinjika, komanso kumwa mowa.

Onani Zolemba Pazolemba
  1. [1]Subash, S., Essa, M. M., Al-Adawi, S., Memon, M. A., Manivasagam, T., & Akbar, M. (2014). Zotsatira za Neuroprotective za zipatso za mabulosi pamatenda a neurodegenerative. Kafukufuku wobwezeretsa Neural, 9 (16), 1557-1566.
  2. [ziwiri]Miura, K., Stamler, J., Brown, I. J., Ueshima, H., Nakagawa, H., Sakurai, M.,… Gulu Lofufuza la INTERMAP (2013). Ubale wama monounsaturated fatty acids ku kuthamanga kwa magazi: International Study of Macro / Micronutrients and Blood Pressure. Journal of hypertension, 31 (6), 1144-1150.
  3. [3]Ameni, D. G., Harris, W. S., Kidd, P.M, Meysami, S., & Raji, C. A. (2017). Kuchuluka kwa erythrocyte omega-3 EPA kuphatikiza milingo ya DHA ndizokhudzana ndi kuchuluka kwa magazi m'magazi a SPECT. Journal of Alzheimer's Disease, 58 (4), 1189-1199.
  4. [4]O'Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Kudya mtedza kwakanthawi kokhudzana ndi magwiridwe antchito azimayi okalamba.Journal ya zakudya, thanzi & ukalamba, 18 (5), 496-502.
  5. [5]Soutif-Veillon, A., Ferland, G., Rolland, Y., Presse, N., Boucher, K., Féart, C., & Annweiler, C. (2016). Kuwonjezeka kwa kudya kwa vitamini K kumayenderana ndi kudandaula kocheperako pakati pa okalamba. Maturitas, 93, 131-136.
  6. [6]Smith, A. D., Smith, S. M., De Jager, C. A., Whitbread, P., Johnston, C., Agacinski, G., ... & Refsum, H. (2010). Kutsitsa kwa homocysteine ​​ndi mavitamini a B kumachedwetsa kuchuluka kwa kufulumira kwa ubongo muubongo wochepa wazidziwitso: kuyesedwa kosasinthika .PloS one, 5 (9), e12244.
  7. [7]Sokolov, A. N., Pavlova, M. A., Klosterhalfen, S., & Enck, P. (2013). Chokoleti ndi ubongo: zotsatira za mitsempha ya cocoa flavanols pakuzindikira komanso machitidwe. Neuroscience & Reviews of Biobehavioral, 37 (10), 2445-2453.
  8. [8]Ribeiro, J. A., & Sebastiao, A. M. (2010). Caffeine ndi adenosine. Journal of Matenda a Alzheimer's, 20 (s1), S3-S15.
  9. [9]Ruxton, C.H S. (2008). Mphamvu ya caffeine pamalingaliro, magwiridwe antchito, magwiridwe antchito ndi kutenthetsa madzi: kuwunikira maubwino ndi zoopsa zake. Nutrition Bulletin, 33 (1), 15-25.
  10. [10]Zakudya, C., & Dekker, M. (2017). Zotsatira za mankhwala amadzimadzi a tiyi wobiriwira pamasinthidwe ndi kuzindikira. Kapangidwe katsopano ka mankhwala, 23 (19), 2876-2905.
  11. [khumi ndi chimodzi]Juneja, L. R., Chu, D. C., Okubo, T., Nagato, Y., & Yokogoshi, H. (1999). L-theanine-amino acid wapadera wa tiyi wobiriwira komanso kupumula kwake mwa anthu. Amakonda mu Food Science & Technology, 10 (6-7), 199-204.
  12. [12]Harrison F. E. (2012). Kuwunika kwakukulu kwa vitamini C popewa kuchepa kwazidziwitso zokhudzana ndi ukalamba komanso matenda a Alzheimer's. Journal of matenda a Alzheimer's: JAD, 29 (4), 711-726.

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