Izithasiselo ezi-10 ezihamba phambili zeNootropic zokuKhulisa amandla eBrain

-Delile

• 1. Amafutha ezinhlanzi
• 2. I-Resveratrol
• 3. Ikhafeyini
• 4.I-Phosphatidylserine
• 5. I-Acetyl-L-Carnitine
• 6. UGinkgo Biloba
• 7. Isidalo
• 8. Bacopa Monnieri
• 9. URhodiola Rosea
• 10. I-S-Adenosyl Methionine
• Thatha Umlayezo Wekhaya

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

AmaNootropics yizithasiselo zemvelo noma izidakamizwa ezinomphumela omuhle ekusebenzeni kobuchopho kubantu abaphilile.

Eziningi zalezi zingakhulisa inkumbulo, ukugqugquzela, ubuhlakani, ukuqapha nokusebenza kwengqondo okujwayelekile. AmaNootropics nawo anganciphisa ukwehla okuhlobene nobudala ekusebenzeni kobuchopho.

Nazi izithasiselo ezi-10 ezinhle kakhulu ze-nootropic zokuthuthukisa ukusebenza kobuchopho bakho.

1. Amafutha ezinhlanzi

Izengezo zikawoyela wezinhlanzi zingumthombo ocebile we-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA), izinhlobo ezimbili zama-omega-3 fatty acids.

Lawa mafutha acid axhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi impilo ethuthukisiwe yobuchopho ().

I-DHA ibamba iqhaza elibalulekile ekugcineni ukwakheka nokusebenza kwengqondo yakho. Eqinisweni, kubalwa cishe u-25% wamafutha esewonke, nama-90% wamafutha e-omega-3, atholakala kumaseli akho obuchopho (,).

Enye i-omega-3 fatty acid emafutheni wezinhlanzi, i-EPA, inemiphumela yokulwa nokuvuvukala engavikela ubuchopho ekulimaleni nasekugugeni ().

Ukuthatha izithasiselo ze-DHA kuye kwaxhunyaniswa namakhono okucabanga athuthukisiwe, izikhathi zokukhumbula nezokuphendula kubantu abaphilile abathole i-DHA ephansi. Kuphinde kwasiza abantu ababhekana nokwehla okuncane ekusebenzeni kobuchopho (,,).

Ngokungafani ne-DHA, i-EPA ayihlali ixhunyaniswa nokusebenza kwengqondo okuthuthukisiwe. Kodwa-ke, kubantu abanokucindezeleka, kuhlotshaniswe nezinzuzo ezifana nesimo esithuthukisiwe (,,,,).

Ukuthatha uwoyela wezinhlanzi, oqukethe womabili la mafutha, kukhonjisiwe ukusiza ukunciphisa ukwehla kokusebenza kobuchopho okuhambisana nokuguga (,,,,).

Kodwa-ke, ubufakazi bemiphumela yokulondolozwa kukawoyela wezinhlanzi empilweni yezobuchopho buhlanganisiwe (,).

Kukonke, indlela engcono yokuthola inani elinconyiwe lama-omega-3 fatty acids ngokudla izingxenye ezimbili zezinhlanzi ezinamafutha ngesonto (20).

Uma ungeke ukwazi ukuphatha lokhu, ukuthatha isengezo kungaba lusizo. Ungathola izithasiselo eziningi online.

Kudingeka olunye ucwaningo ukuthola ukuthi kungakanani nokuthi yiziphi izilinganiso ze-EPA ne-DHA ezizuzisayo. Kepha ukuthatha i-1 gram ngosuku lwe-DHA ne-EPA ehlanganisiwe ngokuvamile kunconywa ukugcina impilo yobuchopho ().

Ngezansi: Uma ungadli inani elinconyiwe lezinhlanzi ezinamafutha, cabanga ukuthatha isithasiselo samafutha ezinhlanzi ukusiza ukukhuthaza impilo enhle yobuchopho nokuguga kwengqondo okunempilo.

2. I-Resveratrol

I-Resveratrol iyi-antioxidant eyenzeka ngokwemvelo esikhumbeni sezithelo ezinsomi nezibomvu njengamagilebhisi, amajikijolo nohlaza okwesibhakabhaka. Kutholakala nakwiwayini elibomvu, ushokoledi namakinati.

Kuphakanyisiwe ukuthi ukuthatha izithasiselo ze-resveratrol kungavimbela ukonakala kwe-hippocampus, ingxenye ebalulekile yobuchopho ehambisana nememori ().

Uma lokhu kuyiqiniso, lokhu kwelashwa kunganciphisa ukwehla kokusebenza kobuchopho obutholayo njengoba ukhula ().

Ucwaningo lwezilwane luye lwabonisa nokuthi i-resveratrol ingathuthukisa inkumbulo nokusebenza kwengqondo (,).

Ngokwengeziwe, ucwaningo olulodwa eqenjini elincane labantu abadala asebekhulile abaphilile lithole ukuthi ukuthatha ama-200 mg we-resveratrol ngosuku amasonto angama-26 kuthuthukise inkumbulo ().

Kodwa-ke, okwamanje azikho izifundo zabantu ezanele zokuqiniseka ngemiphumela ye-resveratrol ().

Uma unentshisekelo yokuzama, ungathola izithasiselo ezitolo naku-inthanethi.

Ngezansi: Ezilwaneni, izengezo ze-resveratrol zikhonjisiwe ukuthuthukisa inkumbulo nokusebenza kobuchopho. Akukacaci ukuthi ukwelashwa kunemiphumela efanayo yini kubantu.

3. Ikhafeyini

I-caffeine iyisikhuthazi semvelo esivame ukutholakala kutiye, ikhofi noshokoledi omnyama.

Yize kungenzeka ukukuthatha njengesengezo, asikho ngempela isidingo lapho ungasithola kule mithombo.

Isebenza ngokuvuselela ubuchopho nohlelo oluphakathi lwezinzwa, kukwenze uzizwe ukhathele kancane futhi uqaphile ().

Eqinisweni, ucwaningo lukhombisile ukuthi i-caffeine ingakwenza uzizwe unamandla futhi ithuthukise inkumbulo yakho, izikhathi zokuphendula nokusebenza kwengqondo okujwayelekile (,,).

Inani le-caffeine enkomishini eyodwa yekhofi liyahlukahluka, kodwa ngokuvamile kungama-50-400 mg.

Kubantu abaningi, imithamo eyodwa ye-200-400 mg ngosuku ibhekwa njengephephile futhi yanele ukusiza impilo (32,, 34).

Kodwa-ke, ukuthatha i-caffeine eningi kakhulu kungaphazamisa futhi kuye kwaxhunyaniswa nemiphumela emibi njengokukhathazeka, isicanucanu nenkinga yokulala.

Ngezansi:

I-caffeine iyisikhuthazi semvelo esingathuthukisa ukusebenza kobuchopho bakho futhi ikwenze uzizwe unamandla futhi uqaphile.

4.I-Phosphatidylserine

I-Phosphatidylserine uhlobo lwenhlanganisela yamafutha ebizwa nge-phospholipid, etholakala ebuchosheni bakho (,).

Kuphakanyisiwe ukuthi ukuthatha izithasiselo ze-phosphatidylserine kungasiza ekulondolozeni impilo yobuchopho ().

Ungazithenga kalula lezi zithasiselo online.

Ucwaningo lukhombisile ukuthi ukuthatha i-100 mg ye-phosphatidylserine kathathu ngosuku kungasiza ekunciphiseni ukwehla okuhlobene nobudala ekusebenzeni kobuchopho (,, 40,).

Ngokwengeziwe, abantu abaphilile abathatha izithako ze-phosphatidylserine ezifika ku-400 mg ngosuku bakhonjisiwe ukuthi banamakhono athuthukile okucabanga nenkumbulo (,).

Kodwa-ke, izifundo ezinkulu zidinga ukwenziwa ngaphambi kokuba imiphumela yayo ekusebenzeni kobuchopho iqondakale ngokugcwele.

Ngezansi: Izithako ze-Phosphatidylserine zingathuthukisa amakhono akho okucabanga nenkumbulo. Futhi zingasiza ekulweni nokwehla kokusebenza kobuchopho njengoba ukhula. Noma kunjalo, ukutadisha okuqhubekayo kuyadingeka.

5. I-Acetyl-L-Carnitine

I-Acetyl-L-carnitine iyi-amino acid ekhiqizwa ngokwemvelo emzimbeni wakho. Idlala indima ebalulekile ekusetshenzisweni komzimba wakho, ikakhulukazi ekukhiqizeni amandla.

Ukuthatha izithasiselo ze-acetyl-L-carnitine kuye kwashiwo ukuthi kukwenza uzizwe uqaphile, kuthuthukisa inkumbulo futhi kwehlise ukulahleka kwememori okuhlobene nobudala ().

Lezi zithako zitholakala ezitolo zamavithamini noma ku-inthanethi.

Ezinye izifundo zezilwane zikhombisile ukuthi i-acetyl-L-carnitine supplements ingavimbela ukwehla okuhlobene nobudala ekusebenzeni kobuchopho futhi kwandise amandla okufunda (,).

Kubantu, izifundo zithole ukuthi kungaba isengezo esiwusizo sokunciphisa ukwehla kokusebenza kobuchopho ngenxa yobudala. Kungasiza futhi ekuthuthukiseni ukusebenza kobuchopho kubantu abane-dementia emnene noma i-Alzheimer's (,,,,,,).

Kodwa-ke, alukho ucwaningo olukhombisa ukuthi lunomphumela omuhle kwabanye abantu abaphilile abangahlushwa ukulahlekelwa ukusebenza kobuchopho.

Ngezansi: I-Acetyl-L-carnitine ingaba wusizo ekwelapheni ukulahleka kokusebenza kobuchopho kubantu asebekhulile nakubantu abanezinkinga zengqondo ezifana nokuwohloka komqondo noma i-Alzheimer's. Imiphumela yayo kubantu abaphilile ayaziwa.

6. UGinkgo Biloba

I-Ginkgo biloba iyisengezo semithi esivela ku UGinkgo biloba isihlahla. Kuyisengezo esidume ngokumangalisayo esithathwa ngabantu abaningi ukukhulisa amandla abo obuchopho, futhi siyatholakala ezitolo naku-inthanethi.

Kucatshangwa ukuthi kusebenza ngokwandisa ukugeleza kwegazi okuya ebuchosheni futhi kuthiwa kuthuthukisa imisebenzi yobuchopho njengokugxila nenkumbulo ().

Ngaphandle kokusetshenziswa kabanzi kwe-ginkgo biloba, imiphumela yocwaningo oluphenya ngemiphumela yayo ihlanganisiwe.

Olunye ucwaningo luthole ukuthi ukuthatha izongezo ze-ginkgo biloba kungasiza ekwehliseni ukwehla okuhlobene nobudala ekusebenzeni kobuchopho (,,).

Ucwaningo olulodwa kubantu abaphilile abaneminyaka ephakathi nendawo bathola ukuthi ukuthatha izengezo ze-ginkgo biloba kusize ekuthuthukiseni amakhono okukhumbula nawokucabanga (,).

Kodwa-ke, akuzona zonke izifundo ezitholile lezi zinzuzo (,).

Ngezansi: IGinkgo biloba ingasiza ekuthuthukiseni inkumbulo yakho yesikhathi esifushane namakhono okucabanga. Kungakuvikela nasekunciphiseni okuhlobene nobudala ekusebenzeni kobuchopho. Noma kunjalo, imiphumela ayihambisani.

7. Isidalo

I-Creatine yinto engokwemvelo edlala indima ebalulekile ekusetshenzisweni kwamandla emzimbeni. Itholakala ngokwemvelo emzimbeni, ikakhulukazi emisipheni nangamanani amancane ebuchosheni.

Yize kuyisengezo esithandwayo, ungakuthola kokunye ukudla, okuyimikhiqizo yezilwane njengenyama, inhlanzi namaqanda.

Kuyathakazelisa ukuthi izithasiselo ze-creatine zingathuthukisa amakhono ememori nokucabanga kubantu abangayidli inyama ().

Eqinisweni, isifundo esisodwa sathola ukuthi abadla imifino abathatha izithasiselo ze-creatine babhekana nokuthuthuka okungu-25-50% ekusebenzeni kokuhlolwa kwememori nobuhlakani ().

Kodwa-ke, abadla inyama ababoni izinzuzo ezifanayo. Lokhu kungabangelwa ukuthi abanakho ukuntula futhi sebenele ngokwanele ekudleni kwabo ().

Uma unentshisekelo, kulula ukuthola izithasiselo ze-creatine online.

Ngezansi: Ukuthatha izithasiselo ze-creatine kungasiza ekuthuthukiseni amakhono okukhumbula nawokucabanga kubantu abangayidli inyama.

8. Bacopa Monnieri

IBacopa monnieri umuthi owenziwe ngomuthi Bacopa monnieri. Isetshenziswa emikhubeni yemithi yendabuko efana ne-Ayurveda yokwenza ngcono ukusebenza kobuchopho.

Kuboniswe ukuthi kuthuthukiswa amakhono okucabanga nenkumbulo, kokubili kubantu abaphilile nasebekhulile abaphethwe ukwehla kokusebenza kobuchopho (,,,,,).

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ukusetshenziswa kwe-Bacopa monnieri kuphela okukhonjisiwe kunalo mphumela. Ngokuvamile abantu bathatha cishe ama-300 mg ngosuku futhi kungathatha cishe amasonto amane kuya kwayisithupha ukuthi ubone noma imiphi imiphumela.

Ucwaningo lweBacopa monnieri lukhombisa nokuthi kwesinye isikhathi kungadala isifo sohudo nesisu esithukuthele. Ngenxa yalokhu, abantu abaningi bancoma ukuthatha lesi sengezo ngokudla ().

Yibheke ezitolo noma ku-inthanethi.

Ngezansi: IBacopa monnieri ikhonjisiwe ukuthi ithuthukisa amakhono okukhumbula nawokucabanga kubantu abaphilile nakulabo abanokwehla kokusebenza kobuchopho.

9. URhodiola Rosea

I-Rhodiola rosea iyisengezo esisuselwa kukhambi URhodiola rosea, evame ukusetshenziselwa umuthi waseChina ukukhuthaza inhlalakahle nokusebenza kwengqondo okunempilo.

Kucatshangwa ukuthi kusiza ukuthuthukisa ukucubungula kwengqondo ngokunciphisa ukukhathala ().

Abantu abathatha iRhodiola rosea bakhonjisiwe ukuthi bayazuza ekwehliseni ukukhathala nokwenza ngcono ekusebenzeni kwengqondo yabo (,,).

Kodwa-ke, imiphumela ixutshiwe ().

Ukubuyekezwa kwakamuva kwe-European Food Safety Authority (EFSA) kuphethe ngokuthi kudingeka olunye ucwaningo ngaphambi kokuthi ososayensi bazi ukuthi ngabe iRhodiola rosea ingakunciphisa yini ukukhathala futhi ikhulise nokusebenza kwengqondo (76).

Noma kunjalo, uma unentshisekelo yokuzama, ungakubheka ku-inthanethi.

Ngezansi: URhodiola rosea angasiza ekuthuthukiseni amakhono okucabanga ngokunciphisa ukukhathala. Kodwa-ke, kudingeka olunye ucwaningo ngaphambi kokuba ososayensi baqiniseke ngemiphumela yalo.

10. I-S-Adenosyl Methionine

I-S-Adenosyl methionine (SAMe) yinto eyenzeka ngokwemvelo emzimbeni wakho. Isetshenziswa ekuphenduleni kwamakhemikhali ukwenza futhi kudilize izinhlanganisela ezibalulekile njengamaprotheni, amafutha namahomoni.

Kungaba wusizo ekwandiseni imiphumela yamanye ama-anti-depressants nokunciphisa ukwehla kokusebenza kobuchopho okubonwa kubantu abanokudangala (,,).

Olunye ucwaningo luthole ukuthi ukungeza i-SAMe kumuthi kadokotela wokucindezelwa kwabantu abangakaze baphendule ekwelashweni kuthuthukise amathuba abo okuxolelwa cishe nge-14% ().

Muva nje, ucwaningo luthole ukuthi, kwezinye izimo, i-SAMe ingasebenza njengezinye izinhlobo zemithi elwa nokudangala ().

Kodwa-ke, abukho ubufakazi bokuthi lesi sengezo sizuzisa abantu abangenakho ukucindezeleka.

Noma kunjalo, kuvame ukutholakala ezitolo naku-inthanethi.

Ngezansi: I-SAMe ingaba wusizo ekwenzeni ngcono ukusebenza kobuchopho kubantu abanokudangala. Abukho ubufakazi bokuthi bunalo mphumela kubantu abaphilile.

Thatha Umlayezo Wekhaya

Ezinye zalezi zithasiselo zibonisa isithembiso sangempela sokwenza ngcono nokuvikela impilo yobuchopho.

Kodwa-ke, qaphela ukuthi izithasiselo eziningi ezandisa ubuchopho zisebenza kuphela kubantu abanesimo sengqondo noma abantula umsoco owenezelwe.