Chikafu chinotungidza rudo pakati pako nemurume wako

Kana isu tichiziva kuti uropi ndiyo nhengo yekutanga inobatidza fuse yechishuwo chebonde nekuburitsa bhandi remusoro weboka remahomoni, makemikari emakemikari, neurotransmitters uye masaini emagetsi anopisa manzwiro erudo uye kukwezva kune rimwe bato, saka zvinodikanwa. kunyanya kupa pfungwa yekudyisa uropi kuitira kuti ibudirire mumabasa ayo anechekuita neutano.muzhinji uye kunyanya hutano hwepabonde.

Heino rondedzero yezvikafu zvinobatidza fuse yerudo pakati pevakaroorana:

1. Hove:

Yakapfuma mu omega-3 unsaturated fatty acids, iyo inovimbisa kutapurirana kwakaringana kwevaneurotransmitters uye mahomoni pakati pemasero europi, kunyanya ayo anoita basa mukuchengetedza zvakajairika kuita zvepabonde, senge dopamine, noradrenaline, serotonin, uye acetylcholine. Zvakakosha kucherechedza pano kuti pane hukama pakati pezvokudya zvakapfuma mu omega-3 fatty acids uye njodzi yakaderera yesitiroko uye chirwere cheAlzheimer.

2. Mazai:

Iine boka remakomponi akakosha akadai selecithin uye vhitamini B12, inoshanda kuchengetedza masero etsinga uye kudzivirira kubva pakuipa nezera. Mazai anewo choline, inova ndiyo huru yemaurotransmitters.

3. Oyster:

Iine boka remaminerari anokosha, akadai se zinc, iron, mhangura uye selenium, inovandudza mano epfungwa uye inokurudzira kuita zvepabonde.

4. Koko:

Iyo yakapfuma mu antioxidant flavonoids, iyo inofambisa kuyerera kweropa muuropi uye nekudaro kushanda kwakanaka kwema neurons.

5. Zviyo zvose:

Uye ine zvinhu zvinobatsira kuwedzera kuyerera kweropa kuuropi. Iyo yakapfumawo muvhithamini yeboka B, iyo inodzivirira kuwedzera kwehomocysteine, iyo inotyisidzira kuuropi neurons. Uye tsanga dzese dzinopa uropi huwandu hunoramba huchiwanda hweglucose, inova mafuta makuru emasero etsinga.

6. Jujube:

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Icho chibereko chizere nema antioxidants anodzivirira huropi kubva mukushungurudzika kwemahara emakemikari radicals anokuvadza kune nhengo dzemuviri, kunyanya uropi.

7. Mazambiringa akaomeswa:

Iyo yakanaka sosi ye boron, inoshanda kusimbisa huropi mashandiro. Boron inowanikwa muhazelnuts, almonds uye maapricots akaomeswa.

8. Mhodzi dzenhanga:

Iine zvinhu zvinobatsira kukudziridza uye kuvandudza masero europi ane mutoro wemanzwiro. Mbeu zvakare dzine mafuta ane hutano anobatsira kumisa cortex yehuropi kuti ive yakagadzirira kugadzirisa mameseji ainogamuchira.

9. Avocado:

Inowedzera kuyerera kweropa mutsinga, kusanganisira tsinga dzeuropi, uye inobatsira kuderedza arterial pressure.

10. Blueberries:

 

Tsvagiridzo yakaratidza kukosha kwemuchero uyu mukudzivirira masero europi kubva kune oxidative effect yaanogara achioneswa nemahara emakemikari radicals.Ndosaka vesainzi vachikurudzira kudya chitsama cheberry iri zuva nezuva kana zvichibvira.

Kune rimwe divi, kune chikafu chinokuvadza uropi, uye izvi zvinofanirwa kudziviswa kana kusadyiwa zvakanyanya nekuti zvinokanganisa hutano hwepfungwa uye hwepabonde, senge, semuenzaniso, zvinotapira zvekugadzira, chikafu chine mafuta, zvinwiwa zvinokurudzira, chikafu chekukurumidza, chikafu chakagadzirwa. , zvokudya zvine munyu, uye zvihwitsi.