Ukudla Oku-5 Okukhuthaza Inkumbulo Yakho

-Delile

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Wake wahlangana nomuntu omazi kahle kodwa ongakhumbuli igama lakhe? Ukhohlwa kaningi lapho ubeka khona okhiye bakho? Phakathi kwengcindezi nokuncishwa ubuthongo sonke sihlangabezana nalezi zikhathi zokungabikho kwengqondo, kepha esinye isihlava kungaba ukuntuleka kwezakhamzimba ezibalulekile ezihlanganiswe nenkumbulo. Lokhu kudla okuhlanu kungakusiza ugcwalise izikhala:

Isilimo esidliwayo esinamagatsha anamanzi

Lokhu kudla okumanzi kungabonakala njengokulahla okunomsoco, kepha empeleni kuqukethe amaminerali abalulekile, i-potassium, edlala indima enkulu ekugcineni ukuqhutshwa kukagesi kobuchopho. I-Potassium nayo ibandakanyeka ekusebenzeni okuphezulu kobuchopho njengokukhumbula nokufunda.

Idliwa kanjani: Gcoba ngebhotela lamantongomane wemvelo bese ufafaza omisiwe (izintuthwane zesikole esidala kulogi) ukuze uthole ukudla okulula okuzokwanelisa izinyo lakho elishwabene. Ufuna i-twist entsha izintuthwane ku-log? Izame ngama-strawberry esikhundleni sezithelo zomisiwe.

Isinamoni

Isinamoni ithuthukisa ikhono lomzimba lokulawula ushukela osegazini futhi lesi sinongo esinephunga elimnandi siphinde sithuthukise ukusebenza kobuchopho. Ucwaningo lukhombisa ukuthi isinamoni esinuka nje kuthuthukisa ukucutshungulwa kwengqondo kanye nesinamoni kukhonjisiwe ukwenza ngcono amaphuzu emisebenzini ephathelene nokunakwa, inkumbulo nejubane le-visual-motor.

Ungayidla kanjani: Ngifafaza ekhofini lami njalo ekuseni kodwa lihle kukho konke kusukela ku-smoothie kuya esobho likadali.

Isipinashi

Siyazi ukuthi ukusebenza kwengqondo kuvamile ukwehla ngokuya ngeminyaka, kepha imiphumela yeChicago Health and Aging Project iphakamisa ukuthi ukudla ama-servings amathathu kuphela emifino eluhlaza, ephuzi kanye ne-cruciferous usuku ngalunye kunganciphisa lokhu kwehla ngamaphesenti angama-40, okulingana nobuchopho iminyaka emihlanu emncane. Ezinhlotsheni ezahlukene zemifino efundwayo, imifino enamaqabunga aluhlaza yayinobudlelwane obuqine kakhulu nokuvikelwa kobuchopho.

Idliwa kanjani: Gcoba amaqabunga ezingane asanda kuzalwa nge-vinaigrette ebhalsamu ukuze uthole izithako ezimbili ezilula noma umbhede wenkukhu eyosiwe, ukudla kwasolwandle, i-tofu noma ubhontshisi. Ingabe ufuna okuthile okuhlukile?

Ubhontshisi omnyama

Bangumthombo omuhle we-thiamin. Le vithamini B ibaluleke kakhulu kumaseli obuchopho anempilo nokusebenza kwengqondo ngoba kuyadingeka ekwakhiweni kwe-acetylcholine, i-neurotransmitter ebalulekile ebalulekile kwimemori. I-acetylcholine ephansi ixhunyaniswe nokwehla kwengqondo okuhlobene nobudala kanye nesifo i-Alzheimer's.

Ungayidla kanjani: Bhanqa isaladi nesobho likabhontshisi omnyama noma ukujabulele esikhundleni senyama kuma-tacos nama-burritos noma wengeze kuma-patties ama-burger athambile.

I-asparagus

Le veggie yasentwasahlobo ingumthombo omuhle we-folate. Ucwaningo olwenziwe eTufts University lulandele abesilisa ababalelwa ku-320 iminyaka emithathu kwatholakala ukuthi labo abanamazinga aphezulu egazi e-homocysteine ​​bakhombisa ukulahleka kwenkumbulo, kepha abesilisa abadla ukudla okunothe nge-folate (okwehlisa ngqo amazinga e-homocysteine) bavikele izinkumbulo zabo. Olunye ucwaningo lwase-Australia lwathola ukuthi ukudla ukudla okucebile kwe-folate kwakuhlotshaniswa nokucubungula ulwazi ngokushesha nokukhumbula inkumbulo. Ngemuva kwamasonto amahlanu nje kuphela efoliji elanele, abesifazane abasesifundweni bakhombise ukuthuthuka ngokuphelele kwimemori.

Ungayidla kanjani: I-asparagus eshisayo emanzini kalamula noma inkungu enogalikhi ifafaze amafutha omnqumo amsulwa engeziwe kanye ne-grill ku-foil.

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva weNew York Times nguCinch! Nqoba Izifiso, Yehlisa Amakhilogremu futhi Ulahlekelwe Amayintshi.

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