Zomwe chakudya chanu chisankho chingakupangitseni kukhala omveka
Kodi mudadziwa kuti zakudya zomwe mumadya zimatha kuwonjezera mphamvu za ubongo? Pano pali njira zisanu zoyenera kudya zakudya za ubongo kuti zisawononge zakudya zanu komanso kugwiritsa ntchito chakudya ngati ubongo.
1. Kuonjezera Kutengeka kwa Madzi
Popeza kuti ubongo wanu uli pafupifupi 80 peresenti ya madzi, lamulo loyambirira la zakudya za ubongo ndi madzi okwanira kuti muwononge ubongo wanu. Ngakhale kuchepa kwa madzi pang'ono kumayambitsa mahomoni opweteka omwe angawononge ubongo wanu nthawi.
Imwani madzi ambiri tsiku lonse.
Ndi bwino kuti zakumwa zanu zisasokonezedwe ndi zotsekemera zopangira, shuga, khofi, kapena mowa. Mukhoza kugwiritsa ntchito tiyi ya tiyi, yopanda tiyi ya tiyi, monga rasipiberi kapena sitiroberi, komanso tiyi ya tiyi yosavuta. Tiyi yabwino ndi ubwino wa ubongo ngati ili ndi mankhwala omwe amachititsa kuti thupi likhale lopumula komanso kuti likhale tcheru.
2. Siyani Ma Calories
Kafukufuku wochuluka wa zinyama, komanso mochuluka mwa anthu, amasonyeza kuti chakudya chokhazikika cha kalori chimathandiza ubongo ndi moyo wautali. Kudya pang'ono kuchepetsa kulemera, kumachepetsa zoopsa za matenda a mtima, khansara komanso kupwetekedwa ndi kunenepa kwambiri, ndipo zimayambitsa njira zina m'thupi kuti ziwonjezere kupanga mitsempha ya kukula kwa mitsempha, zomwe zimathandiza ubongo. Ochita kafukufuku amagwiritsa ntchito mawu akuti CRON akuti "calorie restriction ndi zakudya zabwino kwambiri," kotero mbali ina ya nkhaniyi ndi kupanga izi ziwerengero.
3. Idyani Nsomba, Mafuta a Nsomba, ndi Mafuta Abwino
DHA, omega-3 fatty acid yomwe imapezeka nsomba, imapanga gawo lalikulu la ubongo wa ubongo. Mafuta mu ubongo wanu amapanga maselo a maselo ndipo amathandiza kwambiri momwe maselo amagwirira ntchito. Neurons, yomwe imanyamula mauthenga kuchokera ku ubongo m'thupi lonse, imakhalanso ndi omega-3 fatty acids.
Kafukufuku wasonyeza kuti zakudya zamtundu wa omega-3 fatty acids zingathandize kulimbikitsana maganizo ndi maganizo abwino m'zaka zapitazi, mwinamwake chifukwa chakuti DHA ndilo gawo lalikulu la ubongo wa ubongo.
4. Gwiritsani Ntchito Zambiri Zamagulu Zoletsa Zakudya
Kafukufuku wina wasonyeza kuti kudya zakudya za antioxidants kuchokera ku zipatso ndi ndiwo zamasamba kumachepetsa kwambiri chiopsezo chokhala ndi vuto lakumvetsetsa. Akatswiri amakhulupirira kuti kupanga kwaulere kwaulere kumathandiza kwambiri kuti ubongo uli ndi zaka zambiri. Selo likasintha oksijeni kukhala mphamvu, ma molekyulu amodzi otchedwa " radicals" omasuka amapangidwa.
Pamene amapangidwa muyeso yowonongeka, amawomboledwe omasuka amayesetsa kuthetsa thupi la poizoni, motero amakhalabe wathanzi. Koma ikapangidwa ndi mankhwala ofooketsa, amawotchi amawononga mawonekedwe a maselo, zomwe zimapangitsa kuti maselo azifa komanso kuwonongeka kwa maselo amachititsa kuti thupi likhale ndi nkhawa. Vitamini E ndi Vitamini C ndi beta carotene zimalepheretsa kupanga zida zowonjezera.
Chipatso chabwino kwambiri cha antioxidant zipatso ndi ndiwo zamasamba, malinga ndi Dipatimenti ya Ulimi ya US, ndi blueberries, mabulosi akuda, cranberries, strawberries, sipinachi, raspberries, ziphuphu za Brussels, plums, broccoli, beets, avocados, malalanje, mphesa zofiira, tsabola wofiira, ndi kiwi.
5. Kulimbitsa mapuloteni, Mafuta abwino, ndi Zakudya
Kudya kwambiri mu shuga woyengedwa kungayambitse matenda a shuga , kugona, ndi kukhumudwa. Komabe, kutanthawuza kuti nyama yankhumba ndi chakudya cha thanzi komanso kuti malalanje ndi kaloti ndi zoipa ngati keke imawoneka yopusa. Kuchotsa shuga wosavuta komanso kusakaniza mapuloteni, mafuta abwino, ndi zakudya zabwino kwambiri zimathandiza kuti ubongo ukhale wolimba.
Kukhala ndi mapuloteni pa chakudya chilichonse kumathandiza kuchepetsa shuga wa magazi. Kuwonjezera nyama yowonda, mazira, tchizi, soya, kapena mtedza ku chakudya chokamweka kapena chakudya chimapangitsa kuti munthu azidya mofulumira komanso azikhala ndi ubweya wa ubongo womwe umapita ndi kudya zakudya zopanda madzi, monga donuts.
Pa chakudya kapena chotupitsa, yesetsani kupeza mapuloteni, mapiritsi apamwamba, chakudya, ndi mafuta.
Mwa kutsatira chakudya choyenera, chokwanira bwino, mukhoza kukhala panjira yotsimikizira kuti ubongo wanu ndi thupi lanu zimagwira ntchito bwino kwa zaka zikubwerazi.