Kwa thanzi laubongo ndi thanzi labwino, nayi nkhaniyi

Kwa thanzi laubongo ndi thanzi labwino, nayi nkhaniyi

Dr. Uma Naidoo, katswiri wa zamaganizo, katswiri wa zakudya, katswiri wa ubongo ndi membala wa bungwe la Harvard Medical School, adalongosola mndandanda wa zakudya zoyenera kudya kuti mukhale ndi thanzi labwino, kuonetsetsa kuti thupi limalandira mavitamini onse oyenera, makamaka chifukwa ndi ofunikira kuti apewe. kuchepa kwachidziwitso.

Ananena kuti chifukwa chakuti chiopsezo cha matenda a mitsempha chimawonjezeka pamene tikukalamba, limodzi mwa mafunso omwe amafunsidwa kawirikawiri ndi awa: "Ndi vitamini iti yabwino kwambiri yotetezera ubongo wathu ku ukalamba?"

M'nkhani ya CNBC, Nadeau akulemba kuti, "Chilichonse mwa tizilombo tating'onoting'ono timakhala ngati chala chachikulu, kotero kuti ndondomeko yabwino yodyera imasinthidwa malinga ndi zosowa za munthu aliyense." Koma panthawi imodzimodziyo, adasankha gulu la B la mavitamini kuti likhale lofunika kwambiri kuti likhale ndi ubongo wachinyamata komanso wathanzi.

Ubwino wa vitamini B ku ubongo

Iye adanena kuti kafukufuku wochokera ku Wayne State University School of Medicine anapeza kuti kuvutika maganizo, kusokonezeka maganizo, ndi kusokonezeka maganizo nthawi zambiri zimagwirizanitsidwa ndi kusowa kwa mavitamini a B.

"Kuperewera kwa vitamini B12 chifukwa cha vuto lachidziwitso kumakhala kofala kwambiri kuposa momwe timaganizira, makamaka pakati pa akuluakulu omwe amakhala okha komanso osadya bwino," adatero katswiri wa zamaganizo ndi wolemba kafukufuku, Rajapraphakaran Rajarithenam.

Adafotokozanso kuti pali mavitamini 8 osiyanasiyana a B, iliyonse ili ndi mapindu ake azaumoyo:

1. Wonjezerani mphamvu zanu

Vitamini B1, kapena thiamine, ndiyofunikira pakugwira ntchito koyambirira kwa ma cell athu komanso kagayidwe kazakudya zamphamvu.

Ubongo ndi chimodzi mwa ziwalo zomwe zimagwira ntchito kwambiri m'thupi lanu, zomwe zikutanthauza kuti zimafunikira thandizo la thiamine kuti mupewe zofooka zomwe zingayambitse vuto la minyewa mtsogolo.

2. Kugwetsa mankhwala

Vitamini B2, kapena riboflavin, imakhala ngati cofactor ya michere m'maselo athu omwe amachita zofunikira, monga thupi ndi ubongo.

Zimathandizanso kukula kwa maselo, kupanga mphamvu, komanso kuwonongeka kwa mafuta ndi zinthu zakunja monga mankhwala osokoneza bongo.

3. Chepetsani kutupa

Vitamini B3, kapena niacin, amagwira ntchito ndi ma enzymes opitilira 400 kupanga zinthu monga cholesterol ndi mafuta ofunikira m'thupi, kusintha mphamvu ku ziwalo zathu zonse. Niacin ndi antioxidant, yomwe imathandiza kuchepetsa kutupa kwakukulu.

4. Thandizani thanzi lanu lonse la ubongo

Vitamini B5, kapena pantothenic acid, amafunikira kuti apange molekyulu yotchedwa coenzyme A, yomwe imathandiza ma enzymes am'thupi kupanga ndi kuphwanya mafuta acids kuti akhale ndi mphamvu.

Zimathandizanso maselo athu kupanga mapuloteni onyamula acyl, omwe amathandiza kupanga lipids ofunikira. Ubongo umapangidwa makamaka ndi mafuta, kotero pantothenic acid ndi imodzi mwamavitamini ofunikira kwambiri pothandizira thanzi laubongo.

5. Menyani matenda

Vitamini B6, kapena pyridoxine, ndiwodziŵika chifukwa cha ntchito yake popewa matenda chifukwa milingo yokwanira ya vitamini imeneyi imakhudzana ndi kuchepetsedwa kwa chiwopsezo cha makhansa angapo.

Kuphatikiza apo, pyridoxine imathandizira ndi machitidwe ambiri amthupi omwe amathandizira chitetezo chamthupi komanso thanzi laubongo.

6. Kuthandiza maselo kuti azilankhulana bwino

Vitamini B7, yemwe amadziwika kuti biotin, amawongolera ma cell kuti azilumikizana mwachangu komanso mogwira mtima mthupi lonse. Muubongo, ndikofunikira kufalitsa ma cell kudzera pa neurotransmitters.

7. Muzisamala

Vitamini B9, kapena kupatsidwa folic acid, ndiwowonjezera wodziwika bwino komanso vitamini wofunikira kuthandizira ubongo wathanzi ndi dongosolo lamanjenje, ndikupangitsa kukhala ndi thanzi labwino m'maganizo.

Ubwino wina ndikuti umathandizira kulimbikitsa ma cell detoxification.

8. Thandizani mtima wanu

Vitamini B12, kapena cobalamin, ndi wofunikira pakupanga maselo ofiira a m'magazi ndi DNA, komanso kuthandizira chitukuko ndi kugwira ntchito kwa dongosolo lamanjenje.

B12 imathandiziranso kuwonongeka kwa homocysteine, puloteni yomwe imatha kusokoneza thanzi la mtima komanso kumayambitsa matenda a dementia mukalemera.

Zakudya zabwino kwambiri zomwe zili ndi Vitamini B

Naidoo, mlembi wa buku logulitsidwa kwambiri Uwu Ndi Ubongo Wanu pa Chakudya: Buku Lofunika Kwambiri pa Zakudya Zodabwitsa Zomwe Zimalimbana ndi Kukhumudwa, Nkhawa, PTSD, OCD, ADHD, ndi zina zambiri, amalimbikitsa kudalira chakudya chamagulu a mavitamini awa. Komabe, adanenanso kuti zakudya zathu sizabwino, kotero pakhoza kukhala nthawi zina zowonjezera zowonjezera zingathandize, koma ndikofunikira kuti muyezetse ndikufunsani dokotala kaye.

Anati mavitamini a B ali m'gulu la mavitamini osavuta kulowa m'zakudya zanu chifukwa zakudya zokhala ndi mtundu umodzi wa vitamini B nthawi zambiri zimakhala ndi ambiri, kapena si onse.

Nazi zakudya 6 zokhala ndi vitamini B zomwe mungadye tsiku lililonse:

1. Dzira limodzi limakhala ndi gawo limodzi mwa magawo atatu a vitamini B7 wofunika tsiku ndi tsiku, pamene lilinso ndi mavitamini a B ochepa ochepa.

2. Yogurt imakhala ndi vitamini B2 ndi vitamini B12, komanso ma probiotics achilengedwe, omwe amathandiza matumbo ndi thanzi labwino.

3. Zakudya za nyemba monga nyemba zakuda, nandolo ndi mphodza zimathandiza kuti mukhale ndi maganizo komanso ubongo wanu ukhale wathanzi. Komanso ndi gwero labwino kwambiri la vitamini B9, ndipo lili ndi mavitamini B1 ochepa, vitamini B2, vitamini B3, vitamini B5 ndi vitamini B6.

4. Salmon mwachibadwa imakhala ndi mavitamini B onse, makamaka vitamini B2, vitamini B3, vitamini B6 ndi vitamini B12.

5. Mbeu za mpendadzuwa ndi imodzi mwazomera zomwe zili ndi vitamini B5. Mutha kupeza 20% yamtengo watsiku ndi tsiku wa vitamini iyi kuchokera ku mbewu imodzi yokha.

6. Masamba a masamba monga sipinachi, chard, ndi kale ndi gwero lalikulu la vitamini B9. Ichi ndi chakudya chabwino kwambiri kwa odwala omwe akufuna kusintha maganizo oipa.