Kodi mumakulitsa bwanji kusangalatsidwa kwanu ndi chakudya chanu?

Kodi mumakulitsa bwanji kusangalatsidwa kwanu ndi chakudya chanu?

Pali zakudya zambiri zapamwamba zomwe zimathandizira kuzindikira komanso kupewa zizindikiro za kupsinjika maganizo.Malingana ndi ofufuza ndi akatswiri, zakudya zapamwamba monga chokoleti chakuda zimatha kuwonjezera chidziwitso ndikuthandizira kupewa kuvutika maganizo, pamene masamba a masamba amathandizira kuchepetsa kuchepa kwa chidziwitso. Lipoti lofalitsidwa ndi tsamba la Deseret News lidaphatikizanso zambiri zothandizidwa ndi sayansi zaubwino wazakudya zazikulu zisanu paumoyo wamaganizidwe ndi thanzi laubongo:

1. Kale ndi masamba amasamba

Masamba obiriwira amdima monga sipinachi ndi chard ndi abwino ku thanzi laubongo ndipo amathandizira kuchepa kwa chidziwitso. Kudya masamba a masamba akuda tsiku ndi tsiku kumawonjezera ntchito zamaganizidwe, zomwe zimaphatikizapo kukumbukira, nthawi yoyankha m'maganizo, kupanga zisankho, komanso kusinthasintha.

Kafukufuku, yemwe adachitika mu 2018 ndipo zotsatira zake zidasindikizidwa mu nyuzipepala ya Neurology, adapeza kulumikizana pakati pa anthu omwe amadya masamba obiriwira tsiku lililonse komanso kuchepa kwa chidziwitso cha luso monga kukumbukira.

Ofufuzawa adatsata gulu la achikulire pafupifupi 11 opanda dementia kwa zaka zisanu. Zinapezeka kuti omwe amadya masamba obiriwira tsiku lililonse anali ochepera zaka XNUMX mwachidziwitso kuposa omwe sanadyepo masamba obiriwira amdima.

"Kudya masamba obiriwira obiriwira kunali kogwirizana ndi kuchepa kwapang'onopang'ono kwa chidziwitso," wolemba wotsogolera kafukufuku Martha Morris, yemwe amaphunzira zakudya ndi thanzi la ubongo ku Rush University Medical Center ku Chicago, anauza Los Angeles Times. Za zakudya zomwe zingateteze ubongo.

2. Chokoleti chakuda

Chokoleti chakuda nthawi zambiri chimatengedwa ngati chithandizo, koma chimakhala ndi thanzi labwino. Iwo ali odzaza ndi fiber, iron, magnesium ndi antioxidants. Chokoleti chakuda chingathandizenso ubongo kugwira ntchito.

Zotsatira za kafukufuku yemwe adachitika mu 2020, zidawonetsa kuti "zotsatira zazifupi komanso zapakatikati za kudya koko tsiku lililonse zitha kupangitsa achinyamata kukhala ndi luntha lanzeru pakuphunzira papakamwa, kukumbukira, komanso chidwi kuti apindule bwino pamaphunziro."

Chokoleti chakuda chimalumikizidwanso ndi zotsatira zabwino pamalingaliro ndi malingaliro. Kafukufuku wa 2019 wochokera ku University College London adapezanso kuti anthu omwe amadya chokoleti chakuda anali ndi mwayi wocheperako wokhala ndi kupsinjika maganizo kusiyana ndi omwe sanadye chokoleti konse.

3. Nsomba zambiri za omega-3

Nsomba, monga salimoni, tuna ndi anchovies, zili ndi omega-3 fatty acids zambiri, zomwe zimapereka ubwino wambiri m'thupi, kuphatikizapo kusintha kwa ubongo. Malinga ndi kafukufuku waposachedwa, wofalitsidwa mu nyuzipepala ya Neurology, achikulire azaka zapakati omwe amadya zakudya zokhala ndi omega-3 fatty acids anali ndi mavoliyumu akuluakulu a hippocampal, motero anali okonzeka kumvetsetsa zambiri zovuta.

4. Mtedza

Kudya mtedza wochuluka tsiku ndi tsiku kumagwirizanitsidwa ndi chiopsezo chochepa cha kuvutika maganizo. Kafukufuku waposachedwa, wofalitsidwa mu nyuzipepala ya Clinical Nutrition chaka chino, adapeza kuti kudya mtedza wochuluka tsiku ndi tsiku kumakhudzana ndi chiopsezo chochepa cha 17% cha kuvutika maganizo.

Ofufuza adapeza kuti akuluakulu azaka zapakati ndi achikulire omwe amadya 30 magalamu a mtedza - amondi, walnuts, hazelnuts, pistachios, cashews ndi mtedza wa Brazil - sakanatha kutenga antidepressants kapena kuvutika maganizo.

Mlingo wa tsiku ndi tsiku wa mtedza umakhudzidwanso ndi zotsatira zabwino pa kukumbukira ndi thanzi la ubongo. Kudya 60 magalamu a mtedza tsiku lililonse (pafupifupi theka la chikho cha amondi) kumawonjezera kukumbukira mawu komanso kuthamanga kwa magazi ku ubongo.

5. Raspberries, sitiroberi ndi blueberries

Raspberries, sitiroberi, ndi ma blueberries ali odzaza ndi flavonoids, omwe amadziwika kuti amathandizira kukumbukira kukumbukira komanso kuchepa kwa chidziwitso chokhudzana ndi ukalamba. "Kuwonjezera zipatso zochepa pazakudya tsiku lililonse ndi chimodzi mwazosintha zoyamba komanso zosavuta zomwe zimalimbikitsidwa kwa omwe akufuna kupititsa patsogolo thanzi laubongo," akutero Dr. Uma Naidu, mkulu wa matenda amisala okhudza kadyedwe kake ndi moyo pachipatala cha Massachusetts General Hospital ku Boston.

Kafukufuku wopangidwa ndi King's College London adawonetsa kuti ma cranberries ochepa tsiku lililonse amatha kusintha magwiridwe antchito a ubongo, kuphatikiza kukumbukira bwino komanso kulondola kwambiri pazantchito.

Maulosi a horoscope a Maguy Farah a chaka cha 2023