Ukudla okungu-11 okulungele ubuchopho

-Delile

• 1. Itiye elihlaza
• 2. I-salmon
• 3. Ushokoledi omnyama
• 4. Imbewu yamathanga
• 5. Utamatisi
• 6. Imvubelo yebhiya
• 7. Amahlumela eBrussels
• 8. Broccoli
• 9. Ubisi
• 10. Iqanda
• 11. Orenji
• Izindlela zokupheka ezikhuthaza ubuchopho
• 1. Utamatisi isaladi eneqanda elibilisiwe
• 2. I-salmon enososo osawolintshi

Ukudla ukuze ubuchopho obuphilile kufanele kube nokunotha kwezinhlanzi, imbewu nemifino ngoba lokhu kudla kune-omega 3, okungamafutha abalulekile ekusebenzeni kahle kobuchopho.

Ngaphezu kwalokho, kubalulekile futhi ukutshala imali ekusetshenzisweni kokudla okunothe amavithamini namaminerali, njengoba kunezinto ezinamandla zokulwa ne-antioxidant ezisiza ukuvimbela ukulimala kwama-neurons, ukwenza ngcono inkumbulo nokugcina ubuchopho busebenza. Lokhu kudla kungasiza futhi ekuvimbeleni ukukhula kwezifo ezinjengokudangala, ukuwohloka komqondo, i-Alzheimer's noma iParkinson's, isibonelo.

Ukuthola lezi zinzuzo, kubalulekile ukuthi ukudla konke lokhu kudla nsuku zonke, ngaphezu kokungasebenzisi amahora amaningi ungadlile, njengoba ubuchopho bungenawo amandla kalula, phuza u-1.5 kuya ku-2 amalitha amanzi ngosuku, ngoba uma umzimba ungenawo amanzi emzimbeni ubuchopho abusebenzi kahle, futhi ugweme iziphuzo ezidakayo, eziyingozi ebuchosheni.

Ukudla kokusebenza kahle kobuchopho kufanele kube yingxenye yokudla okunomsoco nokunempilo, okungenziwa ngaphansi kokuqondiswa ngudokotela wezokudla noma isazi sokudla okunomsoco ngendlela yomuntu ngamunye ngokuya ngezidingo zomuntu ngamunye.

1. Itiye elihlaza

Itiye eliluhlaza, elibizwa ngokwesayensi iCamellia sinensis, line-caffeine ekwakhiweni kwayo ethuthukisa ukuqapha, ithuthukise imizwa ngokwandisa amazinga e-serotonin ebuchosheni, ithuthukise inkumbulo futhi inyuse ukugxila, okukuvumela ukuthi uthuthukise imisebenzi usuku nosuku ngokugxila okuningi, ukuthuthukisa ukusebenza .

Leli ti libuye libe ne-L-theanine eyi-amino acid ebalulekile yokwandisa ukusebenza kwama-neurotransmitters, afana ne-GABA, anciphisa ukukhathazeka futhi abe nomthelela ekuzweleni komzimba.

Ngaphezu kwalokho, itiye eliluhlaza linama-flavonoid namakhatheni anezakhi zokulwa nokuvuvukala ezivikela ubuchopho ekulimaleni okubangelwa ama-radicals amahhala futhi kunciphise ubungozi bokuhlaselwa yizifo ezifana ne-Parkinson's ne-Alzheimer's.

Ungayisebenzisa kanjani: thatha cishe izinkomishi ezi-2 noma ezi-3 ngosuku, usebenzisa itiye eliluhlaza lamaqabunga, isikhwama setiyi noma impuphu. Kodwa-ke, leli tiye akufanele liphuzwe ngemuva kokudla ngoba i-caffeine iphazamisa ukumuncwa kwensimbi, i-calcium nevithamini C emzimbeni futhi nasebusuku, ukuze ingaphazamisi ukulala.

2. I-salmon

I-Salmon ingumthombo omuhle kakhulu we-omega 3, obalulekile ekwakheni amangqamuzana obuchopho nezinzwa, abalulekile ekusheshiseni izimpendulo zobuchopho, ukwenza lula ukufunda nokwenza ngcono inkumbulo.

Olunye ucwaningo lukhombisa nokuthi i-omega 3 ka-salmon ibonakala isiza ukunciphisa ukudangala ngokwenza ngcono ukukhiqizwa nokusebenza kwama-neurotransmitter afana ne-serotonin ne-dopamine.

Ungayisebenzisa kanjani: I-salmon ingadliwa eyosiwe, ebhemayo, eyolisiwe noma eyosiwe okungenani ama-3 ngesonto.

3. Ushokoledi omnyama

Ushokoledi omnyama ucebile ngama-flavonoids, ama-catechins nama-epicatechins anesenzo sokulwa ne-antioxidant ngokunciphisa ukulimala kwamangqamuzana obuchopho nokuvuselela umoya-mpilo wobuchopho, ongasiza ekuthuthukiseni ukufunda nasekunciphiseni ukwehla kwengqondo ngokwemvelo kokuguga, ikakhulukazi inkumbulo. Ngakho-ke, ushokoledi omnyama ungasiza ukuvimbela i-Alzheimer's noma iParkinson's.

Ngaphezu kwalokho, lolu hlobo lukashokholethi lubuye lukhulise umuzwa wenhlalakahle ngoba luqukethe i-tryptophan ekwakhiweni kwayo, eyi-amino acid ebalulekile ekukhiqizeni i-serotonin ngobuchopho.

Ungayisebenzisa kanjani: vele udle amagremu angama-25 kuye kwangama-30 noma isikwele soshokholethi omnyama ngosuku, ngemuva kwesidlo sasemini noma sedina. Okufanelekile, ushokoledi omnyama kufanele okungenani abe no-70% kakhokho ekwakhiweni kwawo.

4. Imbewu yamathanga

Imbewu yamathanga icebile ngama-antioxidants anjenge-phenolic acid nama-flavonoid avimbela isenzo sama-radicals mahhala kumaseli obuchopho futhi anciphise ukulimala ebuchosheni.

Lezi zinhlamvu ziwumthombo omuhle kakhulu wamaminerali afana ne-iron, i-zinc, ithusi ne-magnesium, okubalulekile ekwenzeni ngcono ukusebenza kwama-neuron, namandla okufunda nokukhumbula, okusiza kakhulu ekuvikeleni i-Alzheimer's kanye neParkinson's.

Ungayisebenzisa kanjani: umuntu angadla imbewu yethanga ngendlela eyosiwe, ebilisiwe noma ethosiwe, ngesimo sefulawa ngamakhekhe nezinkwa noma ngamavithamini noma amajusi, isibonelo.

5. Utamatisi

Utamatisi une-lycopene ne-fisetin ekwakhiweni kwawo enesenzo sokulwa nokuvuvukala kanye ne-antioxidant esiza ekwehliseni ukuvuvukala kwama-neuron kanye nengcindezi ye-oxidative ebangelwa ama-radicals amahhala futhi, ngakho-ke, iyasiza ukuvimbela izifo ezithinta ubuchopho njenge-Alzheimer's, cerebral ischemia kanye ukudlikiza.

Ungayisebenzisa kanjani: Utamatisi isithelo esisebenza ngezindlela eziningi kakhulu futhi singadliwa ngendlela yaso yemvelo kodwa futhi sicutshungulwe njengokunama, isobho, ujusi, usoso, impuphu noma ukugxilisa ingqondo.

6. Imvubelo yebhiya

Imvubelo kaBrewer iwumthombo omuhle wamavithamini B, amaprotheni namaminerali, okusiza ukwenza ngcono izimo zokudluliswa kolwazi kusuka kuma-neurons, kuthuthukisa amandla ememori.

Ngaphezu kwalokho, imvubelo kabhiya inyusa inani le-neurotransmitter GABA ebuchosheni, isize ukubuyisa ibhalansi ye-neurons, edingekayo ekusebenzeni kahle kobuchopho.

Ungayisebenzisa kanjani: imvubelo kabhiya ingadliwa nge-powder noma ifomu le-capsule futhi ukuthola zonke izinzuzo kumane kudle izipuni eziyi-1 ukuya kwezi-2 zemvubelo kabhiya oyimpuphu ngosuku elihlanganiswe nokudla noma ama-capsule ama-3, kathathu ngosuku, kanye nokudla okuyinhloko.

7. Amahlumela eBrussels

Amahlumela eBrussels ayimifino ebethelelayo enama-sulforaphanes, i-vitamin C ne-omega 3, angama-antioxidants amahle kakhulu asiza ukuvikela nokuvimbela ukufa kwamangqamuzana obuchopho.

Olunye ucwaningo lukhombisa nokuthi amahlumela ama-brussels ane-canferol, ikhompawundi enesenzo esinamandla sokulwa nokuvuvukala esingasiza ekwehliseni ubungozi bezifo zobuchopho ezikhukhumeza njenge-Alzheimer's, ngokwesibonelo.

Leli khabishi licebile nangamaminerali afana ne-phosphorus kanye nezinsimbi ezibalulekile ekusebenzeni kwama-neuron, okugcina ubuchopho bunempilo.

Ungayisebenzisa kanjani: ungakwazi ukupheka amahlumela ama-brussels bese usebenza njengeziqalo noma njengesitsha esikhulu.

8. Broccoli

Ngoba iqukethe i-flavonoids, i-vitamin C ne-K kanye ne-glucosinolates enesenzo se-antioxidant, i-broccoli ingukudla okuhle kakhulu ukugcina ubuchopho bunempilo. I-Vitamin K ibalulekile futhi ekwakhiweni kwama-sphingolipids, uhlobo lwamafutha aqukethwe kumaseli obuchopho, ukuvikela amaseli, ukugcina ubuchopho bunempilo, nokusiza ukuthuthukisa inkumbulo.

Ungayisebenzisa kanjani: i-broccoli ingadliwa iphekiwe noma iluhlaza kumasaladi, ilayisi, i-gratin noma amajusi, isibonelo.

9. Ubisi

Ubisi luqukethe i-tryptophan eyi-amino acid ebalulekile ekukhiqizeni i-serotonin ebuchosheni futhi elawula izindawo zobuchopho ezibhekene nokuziphatha kokudla, imizwa, ukulutha nokudangala, ngaphezu kokusiza ukuthuthukisa ukusebenza kobuchopho nenkumbulo, nokusiza ukulala ngokuthula, okuyinto ebalulekile ukugcina imininingwane oyifundile.

Ungayisebenzisa kanjani: ubisi lungathathwa luhlanzekile, kumavithamini noma kusetshenziswe ekulungiseleleni amakhekhe, ophaya noma kophudingi, isibonelo.

10. Iqanda

Iqanda lingumthombo omuhle wezakhamzimba ezihlobene nempilo yobuchopho, kufaka phakathi amavithamini B6 ne-B12, i-folate ne-choline. Amavithamini B kanye ne-folic acid kubalulekile ekukhuleni kobuchopho nasekwakhiweni kwezakhi ze-neurons, kuthuthukise ukusebenza kwazo. Olunye ucwaningo lukhombisa ukuthi ukushoda kwe-folic acid kungahle kuhlobene nokuwohloka komqondo kwabantu asebekhulile nokuthi amavithamini B, ikakhulukazi iqanda B12, asiza ekwehliseni ukulahleka kwememori okuvamile ekugugeni nasekulweni nokudangala.

I-Choline, ngakolunye uhlangothi, iyisakhi somzimba esibalulekile ekwakheni i-acetylcholine ebuchosheni, eyi-neurotransmitter esiza ukulawula imizwa nenkumbulo.

Ungayisebenzisa kanjani: iqanda lingadliwa liphekwe nsuku zonke, lingezwe kumasaladi noma lisetshenziselwe ukwenza amakhekhe noma uphudingi, isibonelo. Funda ukuthi ungalifaka kanjani iqanda ekudleni ngendlela enempilo.

11. Orenji

I-Orange icebile ku-vitamin C, i-antioxidant enamandla esebenza ngokulwa nama-radicals amahhala angalimaza ama-neurons, ngakho-ke lesi sithelo singasiza ukuthuthukisa inkumbulo futhi sinciphise ubungozi bokuthola i-Alzheimer's.

Olunye ucwaningo lukhombisa ukuthi i-orange ejwayelekile ngosuku inikeza inani lansuku zonke likavithamini C olidingwa ngumzimba.

Ungayisebenzisa kanjani: i-orange ingadliwa ngendlela yayo yemvelo, ngamajusi noma amavithamini.

Izindlela zokupheka ezikhuthaza ubuchopho

Ezinye izindlela zokupheka ezisebenzisa lokhu kudla ukukhulisa ubuchopho futhi ziyashesha, kulula ukuzilungiselela futhi zinomsoco kakhulu zifaka:

1. Utamatisi isaladi eneqanda elibilisiwe

Izithako

• 2 utamatisi osikiwe noma 1 inkomishi yamatamatisi e-cherry anesiqingatha;
• 1 iqanda elibilisiwe lisikiwe laba izingcezu;
• Inkomishi eyodwa nengxenye ye-broccoli ephekiwe;
• Isipuni esingu-1 sembewu ehlutshiwe ehlutshiwe;
• Amafutha omnqumo e-virgin angeziwe;
• Usawoti ukunambitha isizini.

Imodi yokulungiselela

Endishini, faka zonke izithako uhlanganise. Faka i-drizzle yamafutha omnqumo nosawoti kwisizini. Khonza ngokulandelayo. Le saladi iyindlela enhle njengokuqala.

2. I-salmon enososo osawolintshi

Izithako

• 4 salmon nezibopho zesikhumba;
• 400 amagremu amahlumela aseBrussels;
• Ijusi lamawolintshi ama-2;
• Izipuni ezi-2 zamafutha omnqumo e-virgin;
• Ingxenye yenkomishi yama-chives aqoshiwe;
• I-1 sauce encane ye-coriander entsha;
• Usawoti kanye nopelepele omnyama omusha omuncu ukunambitha.

Imodi yokulungiselela

Hlangisa i-ovini iye ku-200ºC. Khombisa ishidi lokubhaka eline-aluminium foil noma iphepha lesikhumba. Endishini, hlanganisa amahlumela ama-brussels, ama-chives, i-coriander, amafutha omnqumo, usawoti kanye nopelepele. Sabalalisa le ngxube ebhodini lokubhaka. Nonga izibopho ze-salmon ngosawoti kanye nopelepele bese uzibeka phezu kwamahlumela ase-brussels. Beka ijusi le-orange ngaphezulu kwezingubo ze-salmon bese ubhake cishe imizuzu eyi-15. Ngemuva kwalokho khonza njengesifundo esiyinhloko. Njengo-dessert, ungadla isikwele soshokoledi omnyama.