Ukudla Okungcono Okungu-11 Okukhuthaza Ubuchopho Bakho Nememori

-Delile

• 1. Inhlanzi Enamafutha
• 2. Ikhofi
• 3. Amajikijolo
• 4. Isiphepho
• 5. Broccoli
• 6. Imbewu Yamathanga
• 7. Chocolate Emnyama
• 8. Amantongomane
• 9. Amawolintshi
• 10. Amaqanda
• 11. Itiye Eliluhlaza
• Okusemqoka

Ubuchopho bakho buyinto enkulu.

Njengesikhungo sokulawula umzimba wakho, kuphethe ukugcina inhliziyo yakho ishaya namaphaphu ephefumula futhi ikuvumela ukuthi unyakaze, uzizwe futhi ucabange.

Yingakho kuwumqondo omuhle ukugcina ubuchopho bakho busesimweni sokusebenza esiphakeme.

Ukudla okudlayo kudlala indima ekugcineni ubuchopho bakho bunempilo futhi kungathuthukisa imisebenzi ethile yengqondo, efana nenkumbulo nokugxila.

Lo mbhalo ubala ukudla okungu-11 okwandisa ubuchopho bakho.

1. Inhlanzi Enamafutha

Lapho abantu bekhuluma ngokudla kobuchopho, izinhlanzi ezinamafutha zihlala phezulu ohlwini.

Lolu hlobo lwezinhlanzi lubandakanya i-salmon, i-trout kanye ne-sardine, okuyimithombo yonke ecebile ye-omega-3 fatty acids ().

Cishe ama-60% obuchopho bakho enziwe ngamafutha, kanti uhhafu walawo mafutha wuhlobo lwe-omega-3 ().

Ubuchopho bakho busebenzisa ama-omega-3s ukwakha amangqamuzana obuchopho nawenzwa, futhi la mafutha abalulekile ekufundeni nasekukhumbuleni (,).

I-Omega 3-s nayo inezinzuzo ezimbalwa ezengeziwe zobuchopho bakho.

Okokuqala, banganciphisa ukwehla kwengqondo okuhlobene nobudala futhi basize ukugwema isifo i-Alzheimer's (,,,).

Ngasohlangothini lwe-flip, ukungatholi ama-omega-3 anele kuxhunyaniswe nokukhubazeka kokufunda, kanye nokudangala (,).

Ngokuvamile, ukudla izinhlanzi kubonakala kunezinzuzo ezinhle zezempilo.

Ucwaningo oluthile lwathola ukuthi abantu abadla inhlanzi ebhakwe noma eboshiwe njalo babenezinto ezimpunga ebuchosheni babo. Indaba empunga iqukethe iningi lamaseli ezinzwa alawula ukwenziwa kwezinqumo, inkumbulo nemizwa ().

Kukonke, izinhlanzi ezinamafutha kuyisinqumo esihle kakhulu sempilo yobuchopho.

Izinhlanzi ezinamafutha zingumthombo ocebile wama-omega-3s, okuyisakhi esikhulu sobuchopho. Ama-Omega-3s adlala indima ekucijweni kwenkumbulo nasekuthuthukiseni imizwa, kanye nokuvikela ubuchopho bakho ekunciphiseni.

2. Ikhofi

Uma ikhofi lingukugqamisa kokusa kwakho, uzokujabulela ukuzwa ukuthi likulungele.

Izakhi ezimbili eziyinhloko kukhofi - i-caffeine nama-antioxidants - zisiza ubuchopho bakho.

I-caffeine esekhofi inemiphumela eminingi emihle ebuchosheni, kufaka phakathi ():

• Ukuqapha okwengeziwe: I-caffeine igcina ubuchopho bakho buqaphile ngokuvimbela i-adenosine, isithunywa samakhemikhali esenza ulale (,,).
• Isimo esithuthukisiwe: I-caffeine ingakhuphula futhi amanye ama-neurotransmitters akho "azizwa kahle", njenge-serotonin (13).
• Ukuhlushwa okucijile: Ucwaningo oluthile lwathola ukuthi lapho ababambiqhaza bephuza ikhofi elilodwa elikhulu ekuseni noma amanani amancane usuku lonke, babephumelela kakhulu emisebenzini edinga ukuhlushwa ().

Ukuphuza ikhofi esikhathini eside futhi kuxhunyaniswa nokwehla kwengozi yezifo zemizwa, njengeParkinson's ne-Alzheimer's ().

Lokhu kungenzeka okungenani kube yingxenye yokuhlushwa okuphezulu kwekhofi kwama-antioxidants ().

Ikhofi ingasiza ukukhulisa ukuqapha kanye nemizwelo. Kunganikela futhi ngokuvikela i-Alzheimer's, ngenxa ye-caffeine yayo kanye nama-antioxidants.

3. Amajikijolo

Ama-Blueberries ahlinzeka ngezinzuzo eziningi zezempilo, kufaka phakathi ezinye eziqondene ngqo nobuchopho bakho.

Ama-blueberries namanye amajikijolo anemibala ejulile aletha ama-anthocyanins, iqembu lezitshalo ezihlanganiswa nemiphumela yokulwa nokuvuvukala kanye ne-antioxidant ().

Ama-antioxidants asebenza ngokumelene nakho kokubili ukucindezeleka okwenziwe nge-oxidative nokuvuvukala, izimo ezingaba nomthelela ekugugeni kobuchopho nasezifweni ze-neurodegenerative ().

Amanye ama-antioxidants kuma-blueberries atholakele ukuthi anqwabelana ebuchosheni futhi asize ukuthuthukisa ukuxhumana phakathi kwamaseli obuchopho (,).

Ucwaningo lwezilwane lukhombisile ukuthi ama-blueberries asiza ukuthuthukisa inkumbulo futhi angahle abambezele ukulahleka kwememori yesikhashana (,,).

Zama ukuwafafaza okusanhlamvu kwakho kwasekuseni noma ukuwengeze ku-smoothie.

Ama-blueberries agcwele ama-antioxidants angabambezela ukuguga kobuchopho futhi athuthukise inkumbulo.

4. Isiphepho

I-Turmeric ikhiqize i-buzz eningi muva nje.

Lesi sinongo esiphuzi ngokujulile siyisithako esibalulekile ku-curry powder futhi sinezinzuzo eziningi zobuchopho.

ICurcumin, isithako esisebenzayo ku-turmeric, ikhonjisiwe ukuthi yeqa umgoqo wegazi-lobuchopho, okusho ukuthi ingangena ngqo ebuchosheni futhi izuzise amaseli lapho ().

Kuyinhlanganisela enamandla yokulwa nokuvuvukala exhunywe kuzinzuzo zobuchopho ezilandelayo:

• Kungasiza inkumbulo: ICurcumin ingasiza ukuthuthukisa inkumbulo kubantu abane-Alzheimer's. Kungasiza futhi ukusula izingcwecwe zama-amyloid eziyizimpawu zalesi sifo (,).
• Kudambisa ukudangala: Ikhulisa i-serotonin ne-dopamine, okuthuthukisa zombili imizwa. Ucwaningo oluthile lwathola ukuthi i-curcumin ithuthukise izimpawu zokucindezeleka kakhulu njenge-anti-depressant ngaphezu kwamasonto ayisithupha (23,).
• Isiza amangqamuzana amasha obuchopho ukuthi akhule: ICurcumin inyusa isici esivela ebuchosheni esivela ebuchosheni, uhlobo lwehomoni yokukhula esiza amangqamuzana obuchopho ukuthi akhule. Kungasiza ukubambezela ukwehla kwengqondo okuhlobene nobudala, kepha kudingeka olunye ucwaningo ().

Ukuze uvune izinzuzo ze-curcumin, zama ukupheka nge-curry powder, engeza i-turmeric ezitsheni zamazambane ukuze uziphendule ngegolide noma wenze itiye le-turmeric.

I-Turmeric kanye ne-curcumin yayo esebenzayo inezinzuzo eziqinile zokulwa nokuvuvukala kanye ne-antioxidant, ezisiza ubuchopho. Kucwaningo, kunciphise izimpawu zokudangala kanye nesifo i-Alzheimer's.

5. Broccoli

I-Brokholi igcwele izinhlanganisela zezitshalo ezinamandla, kufaka phakathi ama-antioxidants ().

Iphinde ibe novithamini K ophakeme kakhulu, iletha ngaphezu kwe-100% ye-Recommended Daily Intake (RDI) ekomishini eli-1 (91-gram) ekhonza (27).

Le vithamini encibilikiswa ngamafutha ibalulekile ekwakheni ama-sphingolipids, uhlobo lwamafutha agcwele emangqamuzaneni obuchopho ().

Izifundo ezimbalwa kubantu abadala asebekhulile zixhume ukudla okuphezulu kukavithamini K kwimemori engcono (,).

Ngaphandle kukavithamini K, i-broccoli iqukethe izinto eziningi eziyinikeza imiphumela elwa nokuvuvukala kanye ne-antioxidant, engasiza ukuvikela ubuchopho ekulimaleni ().

I-Brokholi iqukethe izakhi eziningi ezinemiphumela enamandla yokulwa nokuvuvukala, okubandakanya i-vitamin K.

6. Imbewu Yamathanga

Imbewu yethanga iqukethe ama-antioxidants anamandla avikela umzimba nobuchopho ekulimaleni okukhululekile kwamahhala ().

Futhi zingumthombo omuhle kakhulu we-magnesium, i-iron, i-zinc nethusi (32).

Ngayinye yalezi izakhamzimba ibalulekile empilweni yobuchopho:

• Izinki: Le nto ibalulekile ekusayineni kwemizwa. Ukuntuleka kwe-Zinc kuye kwaxhunyaniswa nezimo eziningi zemizwa, kubandakanya isifo i-Alzheimer's, ukudangala kanye nesifo sikaParkinson (,,).
• Magnesium: I-Magnesium ibalulekile ekufundeni nasekukhumbuleni. Amazinga aphansi we-magnesium axhunyaniswe nezifo eziningi zemizwa, kufaka phakathi i-migraines, ukudangala kanye nesifo sokuwa (,).
• Yethusi: Ingqondo yakho isebenzisa ithusi ukusiza ukulawula amasiginali ezinzwa. Futhi lapho amazinga ethusi esephelile, kunengozi enkulu yokuphazamiseka kwemizwa, njenge-Alzheimer's (,).
• Insimbi: Ukushoda kwe-Iron kuvame ukubonakaliswa yinkungu yobuchopho nokusebenza komzimba okungasebenzi kahle ().

Ucwaningo lugxile kakhulu kulezi micronutrients, kunezimbewu zethanga uqobo. Kodwa-ke, njengoba imbewu yamathanga iphezulu kulawa ma-micronutrients, ungahle uvune izinzuzo zawo ngokungeza imbewu yamathanga ekudleni kwakho.

Imbewu yethanga icebile kuma-micronutrients amaningi abalulekile ekusebenzeni kobuchopho, kufaka phakathi ithusi, i-iron, i-magnesium ne-zinc.

7. Chocolate Emnyama

Ushokoledi omnyama nophawuda we-cocoa ugcwele izinhlanganisela ezimbalwa ezandisa ubuchopho, kufaka phakathi i-flavonoids, i-caffeine nama-antioxidants.

I-Flavonoids iyiqembu lezakhi ze-antioxidant zezitshalo.

Ama-flavonoid akushokoledi ahlangana ezindaweni zobuchopho eziphathelene nokufunda nokukhumbula. Abaphenyi bathi lezi zinhlanganisela zingakhulisa inkumbulo futhi zisize ukwehlisa ukwehla kwengqondo okuhlobene nobudala (,,,).

Eqinisweni, kunezifundo eziningi ezixhasa lokhu (,,).

Kwesinye isifundo kufaka phakathi abantu abangaphezu kuka-900, labo abadle ushokoledi kaningi benza kangcono ochungechungeni lwemisebenzi yengqondo, kufaka phakathi okunye okubandakanya imemori, kunalabo abebengayidli kakhulu ().

Ushokoledi ubuye ube yisikhuthazi esisemthethweni esisemthethweni, ngokusho kocwaningo.

Ucwaningo oluthile lwathola ukuthi ababambiqhaza abadle ushokoledi babhekana nemizwa emihle, uma kuqhathaniswa nababambiqhaza abadle ama-crackers ().

Kodwa-ke, akukacaci noma lokho kungenxa yezakhi eziku-chocolate, noma nje ngoba ukunambitheka kwe-yummy kujabulisa abantu ().

Ama-flavonoids akushokholethi angasiza ukuvikela ubuchopho. Ucwaningo luye lwasikisela ukuthi ukudla ushokoledi kungakhuphula inkumbulo nemizwelo.

8. Amantongomane

Ucwaningo lukhombisile ukuthi ukudla amantongomane kungathuthukisa izimpawu zempilo yenhliziyo, futhi ukuba nenhliziyo enempilo kuxhumene nokuba nengqondo enempilo (,).

Ukubuyekezwa kuka-2014 kukhombisile ukuthi amantongomane angathuthukisa ukuqonda futhi asize nokuvimbela izifo ze-neurodegenerative ().

Futhi, olunye ucwaningo olukhulu lwathola ukuthi abesifazane ababedla amantongomane njalo phakathi neminyaka eminingana babenenkumbulo ebukhali, uma kuqhathaniswa nalabo ababengawadli amantongomane ().

Izakhi zomzimba eziningana kumantongomane, njengamafutha aphilile, ama-antioxidants kanye novithamini E, angachaza izinzuzo zawo zobuchopho (,).

UVitamin E uvikela ulwelwesi lweseli emonakalweni omkhulu wamahhala, okusiza ukwehla kwengqondo okuhamba kancane (,,).

Ngenkathi wonke amantongomane elungele ubuchopho bakho, ama-walnuts angaba nomphetho owengeziwe, ngoba nawo aletha i-omega-3 fatty acids (57).

Amantongomane aqukethe inqwaba yezakhamzimba ezandisa ubuchopho, kufaka phakathi uvithamini E, amafutha anempilo nezakhi zezitshalo.

9. Amawolintshi

Ungathola wonke uvithamini C owudingayo ngosuku ngokudla i-orange eyodwa (58).

Ukwenza lokho kubalulekile empilweni yengqondo, ngoba uvithamini C uyinto ebalulekile ekuvimbeleni ukuncipha kwengqondo ().

Ukudla inani elanele lokudla okunothe uvithamini C kungavikela ekunciphiseni kwengqondo okuhlobene nobudala kanye nesifo se-Alzheimer, ngokusho kwendatshana yokubuyekeza ka-2014 ().

UVitamin C yi-antioxidant enamandla esiza ukulwa nama-radicals amahhala angalimaza amangqamuzana obuchopho. Futhi, uvithamini C uyayisekela impilo yobuchopho njengoba uneminyaka yobudala ().

Ungathola futhi amanani aphezulu kavithamini C kupelepele we-bell, ugwava, i-kiwi, utamatisi kanye nama-strawberry (62).

Amawolintshi nokunye ukudla okunovithamini C oningi kungasiza ukuvikela ubuchopho bakho ekulimaleni okuvela kuma-radicals amahhala.

10. Amaqanda

Amaqanda angumthombo omuhle wezakhi zomzimba eziningana eziboshwe empilweni yobuchopho, kufaka phakathi amavithamini B6 kanye ne-B12, i-folate ne-choline (63).

I-Choline i-micronutrient ebalulekile esetshenziswa ngumzimba wakho ukudala i-acetylcholine, i-neurotransmitter esiza ukulawula imizwa nenkumbulo (,).

Izifundo ezimbili zithole ukuthi ukungena okuphezulu kwe-choline kwakuxhunywe kwimemori engcono nokusebenza kwengqondo (,).

Noma kunjalo, abantu abaningi abatholi i-choline eyanele ekudleni kwabo.

Ukudla amaqanda kuyindlela elula yokuthola i-choline, ngenxa yokuthi izikhupha zamaqanda ziphakathi kwemithombo egxile kakhulu yalesi sakhi.

Ukudla okwanele kwe-choline kungama-425 mg ngosuku kwabesifazane abaningi kanye no-550 mg ngosuku kwabesilisa, nge-yolk eyodwa kuphela ene-112 mg ().

Ngaphezu kwalokho, amavithamini B anezindima eziningi empilweni yezobuchopho.

Ukuqala, bangasiza ekunciphiseni ukuqhubeka kokuncipha kwengqondo kubantu asebekhulile ().

Futhi, ukuntuleka ezinhlotsheni ezimbili zamavithamini B - i-folate ne-B12 - kuye kwaxhunyaniswa nokudangala ().

Ukushoda kwe-folate kuvamile kubantu asebekhulile abanokuwohloka komqondo, futhi ucwaningo lukhombisa ukuthi izengezo ze-folic acid zingasiza ekunciphiseni ukwehla kwengqondo okuhlobene nobudala (,).

I-B12 nayo ibandakanyekile ekuhlanganiseni amakhemikhali obuchopho nokulawula amazinga kashukela ebuchosheni ().

Kuyaqapheleka ukuthi kuncane kakhulu okucwaninga okuqondile mayelana nokuxhumana phakathi kokudla amaqanda nempilo yobuchopho. Kodwa-ke, kukhona ucwaningo lokuxhasa izinzuzo zokukhulisa ubuchopho zezakhamzimba ezitholakala emaqandeni.

Amaqanda angumthombo ocebile wamavithamini amaningi we-B ne-choline, abalulekile ekusebenzeni kahle kobuchopho nasekuthuthukisweni, nasekulawuleni imizwa.

11. Itiye Eliluhlaza

Njengoba kunjalo ngekhofi, i-caffeine esetiye eliluhlaza ikhulisa ukusebenza kobuchopho.

Eqinisweni, kutholakale ukwenza ngcono ukuqapha, ukusebenza, inkumbulo nokugxila ().

Kodwa itiye eliluhlaza linazo nezinye izinto ezenza isiphuzo esinempilo ebuchosheni.

Enye yazo yi-L-theanine, i-amino acid enganqamula umgoqo wegazi nobuchopho futhi ikhulise umsebenzi we-neurotransmitter GABA, esiza ukunciphisa ukukhathazeka futhi ikwenze uzizwe ukhululeke ngokwengeziwe (73,, 75).

I-L-theanine ibuye inyuse imvamisa yamagagasi e-alpha ebuchosheni, ekusiza ukuthi uphumule ngaphandle kokwenza uzizwe ukhathele ().

Ukubuyekeza okukodwa kutholile ukuthi i-L-theanine etiyi eluhlaza ingakusiza uphumule ngokulwa nemiphumela evuselelayo ye-caffeine ().

Ibuye inothe ngama-polyphenols nama-antioxidants angavikela ubuchopho ekunciphiseni kwengqondo futhi anciphise ubungozi be-Alzheimer's and Parkinson's (,).

Futhi, kutholakale itiye eliluhlaza lenza ngcono inkumbulo ().

Itiye eliluhlaza yisiphuzo esihle kakhulu sokuxhasa ubuchopho bakho. Okuqukethwe yi-caffeine kukhulisa ukuqaphela, kuyilapho ama-antioxidants ayo evikela ubuchopho futhi i-L-theanine ikusiza uphumule.

Okusemqoka

Ukudla okuningi kungasiza ekugcineni ubuchopho bakho bunempilo.

Okunye ukudla, njengezithelo nemifino kulolu hlu, kanye netiye nekhofi, kune-antioxidants esiza ukuvikela ubuchopho bakho ekulimaleni.

Amanye, njengamantongomane namaqanda, aqukethe izakhamzimba ezisekela inkumbulo nokukhula kobuchopho.

Ungasiza ukusekela impilo yakho yobuchopho futhi uthuthukise ukuqaphela kwakho, inkumbulo nemizwa yakho ngokufaka ngokusemqoka lokhu kudla ekudleni kwakho.