Zakudya zomwe zimayatsa chikondi pakati pa inu ndi mwamuna wanu

Ngati tidziwa kuti ubongo ndi chiwalo choyamba chomwe chimayatsa fuse ya chilakolako chogonana potulutsa mutu wa gulu la mahomoni, mankhwala, ma neurotransmitters ndi zizindikiro zamagetsi zomwe zimayatsa chikondi ndi kukopa kwa wina, ndiye kuti ndizofunikira. kupereka chidwi chapadera pakudyetsa ubongo kuti uchite bwino pazantchito zake zokhudzana ndi thanzi, makamaka makamaka pakugonana.

Nawu mndandanda wa zakudya zomwe zimayatsa kuphatikizika kwa chikondi pakati pa okwatirana:

1. Nsomba:

Ndili ndi omega-3 unsaturated fatty acids, yomwe imatsimikizira kufalikira koyenera kwa ma neurotransmitters ndi mahomoni pakati pa maselo a ubongo, makamaka omwe amagwira ntchito kuti apitirize kugonana, monga dopamine, noradrenaline, serotonin, ndi acetylcholine. Ndikoyenera kudziwa apa kuti pali mgwirizano pakati pa zakudya zokhala ndi omega-3 fatty acids komanso chiopsezo chochepa cha sitiroko ndi matenda a Alzheimer's.

2. Mazira:

Lili ndi gulu lazinthu zofunikira monga lecithin ndi vitamini B12, zomwe zimagwira ntchito kusunga maselo a mitsempha ndikuletsa kuti asawonongeke ndi ukalamba. Mazira amakhalanso ndi choline, yomwe ndi gawo lalikulu la ma neurotransmitters.

3. Nkhono:

Lili ndi gulu la mchere wofunikira, monga nthaka, chitsulo, mkuwa ndi selenium, zomwe zimapangitsa kuti maganizo azitha kugwira bwino ntchito komanso zimalimbikitsa kugonana.

4. Koko:

Lili ndi antioxidant flavonoids, yomwe imathandizira kuyenda kwa magazi muubongo ndipo motero kugwira ntchito moyenera kwa ma neuron.

5. Njere zonse:

Ndipo lili ndi zinthu zomwe zimathandiza kuti magazi aziyenda kwambiri ku ubongo. Zimakhalanso ndi mavitamini a gulu B, omwe amalepheretsa kuwonjezeka kwa homocysteine, zomwe zimawopseza ma neurons a ubongo. Ndipo njere zonse zimapatsa ubongo kuchuluka kwa glucose, womwe ndi mafuta opangira ma cell a minyewa.

6. Jujube:

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Ndi chipatso chodzaza ndi ma antioxidants omwe amateteza ubongo ku kupsinjika kwa ma free chemical radicals omwe amawononga ziwalo za thupi, makamaka ubongo.

7. Zoumba:

Ndi gwero labwino kwambiri la boron, lomwe limalimbitsa ntchito za ubongo. Boron imapezeka mu hazelnuts, amondi ndi ma apricots owuma.

8. Mbewu za dzungu:

Lili ndi zinthu zomwe zimathandiza kupanga ndi kukonzanso maselo a muubongo omwe ali ndi mphamvu zamagetsi. Mbeuzo zimakhalanso ndi mafuta athanzi omwe amathandiza kulimbikitsa kotekisi ya ubongo kuti ikhale yokonzeka kukonza mauthenga omwe amalandira.

9. Avocado:

Imawonjezera kutsekemera kwa magazi m'mitsempha, kuphatikizapo mitsempha ya muubongo, ndipo imathandizira kuchepetsa kuthamanga kwa magazi.

10. Zipatso za Blueberries:

 

Kafukufuku wasonyeza kufunika kwa chipatsochi poteteza maselo a muubongo ku zotsatira za okosijeni zomwe nthawi zonse amakumana nazo ndi ma free chemical radicals, ndichifukwa chake asayansi amati amadya mabulosi angapo tsiku lililonse ngati n'kotheka.

Kumbali inayi, pali zakudya zomwe zimawononga ubongo, ndipo izi ziyenera kupewedwa kapena kusagwiritsidwa ntchito mopitirira muyeso chifukwa zimasokoneza thanzi lamalingaliro ndi kugonana, monga, mwachitsanzo, zotsekemera zopanga, zakudya zamafuta, zakumwa zoledzeretsa, zakudya zofulumira, zakudya zosinthidwa. , zakudya zamchere, ndi maswiti.