Iwe unovandudza sei mafungiro ako kuburikidza nekudya kwako?

Iwe unovandudza sei mafungiro ako kuburikidza nekudya kwako?

Kune akawanda ma superfoods anovandudza cognitive function uye kudzivirira zviratidzo zvekuora mwoyo.Sekureva kwevanoongorora uye nyanzvi, superfoods senge chokoreti yakasviba inogona kuwedzera huchenjeri hwekuita uye kubatsira kudzivirira kushushikana, nepo mashizha mashizha achibatsira kuderedza kuderera kwekuziva. Chirevo chakaburitswa neDeseret News chaisanganisira ruzivo rwakatsigirwa nesainzi nezve mabhenefiti mashanu epamusoro ehutano hwepfungwa uye hutano hwehuropi:

1. Kare nemuriwo wemashizha

Mashizha ane rima akaita sespinachi neSwiss chard akanakira hutano hwehuropi uye anogona kubatsira kudzikira kwenjere. Kushandiswa kwemazuva ese kwemashizha ane mashizha akasviba kunosimudzira mashandiro epfungwa, ayo anosanganisira ndangariro, nguva yekupindura pfungwa, maitiro ekuita sarudzo, uye kunyange manzwiro.

Chidzidzo che2018 chakaburitswa mujenari Neurology chakawana chinongedzo pakati pevanhu vaidya zuva rega rega remuriwo mashizha akasvibira uye kudzikisira kuderera kwehunyanzvi hwendangariro.

Vatsvakurudzi vakatevera boka revanhu vakuru vangangosvika chiuru vasina dementia kweavhareji yemakore mashanu. Zvakazoitika kuti avo vaidya kanenge zuva rimwe chete kushumirwa kwemiriwo mashizha mashizha vaive vadiki makore gumi nerimwe nekuziva pane avo vaisambodya kana kusambodya mashizha ane rima.

"Kudya mashizha ane mashizha kwaibatanidzwa nekuderedza kuderera kwekuziva, izvo zvinoreva kuti boka rimwe chete rezvokudya rine zvakawanda," anodzidza munyori mukuru Martha Morris, uyo anodzidza utano uye utano hwehuropi paRush University Medical Center muChicago, akaudza Los Angeles Times. chezvinovaka muviri zvinogona kudzivirira uropi.”

2. Chokoreti yakasviba

Chokoreti yakasviba inowanzoonekwa sechirapa, asi ine zvakawanda zvehutano zvinobatsira. Vakazara nefiber, iron, magnesium uye antioxidants. Chokoreti yakasviba inogonawo kuvandudza kushanda kwehuropi.

Mhedzisiro yeongororo yakaitwa muna 2020 yakaratidza kuti "nguva pfupi uye yepakati-nguva mhedzisiro yekunwa kwekocoa zuva nezuva inogona kupa vechidiki kugona kurinani mukudzidza kwekutaura, ndangariro uye kutarisisa mukufarira kubudirira muzvidzidzo."

Chokoreti yakasviba inobatanidzawo nemigumisiro yakanaka pamafungiro uye hutano hwepfungwa. Ongororo ya2019 kubva kuUniversity College London yakawana zvakare kuti vanhu vakadya chokoreti yakasviba vaive nenjodzi dzakaderera dzekutambura nezviratidzo zvekuora mwoyo pane avo vasina kudya chokoreti zvachose.

3. Omega-3 hove dzakapfuma

Hove, dzakadai sesaumoni, tuna, uye anchovies, dzakapfuma mu omega-3 fatty acids, iyo inopa zvakawanda zvakanaka kumuviri, kusanganisira kuvandudzwa kwehutano hwehuropi. Maererano neongororo ichangobva kuitika, yakabudiswa mu Journal of Neurology, vanhu vakuru vepakati-kati vaidya kudya kwakapfuma mu omega-3 fatty acids vaiva nehombe huru muhippocampus, chikamu cheuropi chinoita basa rinokosha mukuyeuka nekudzidza, uye saka vaive vakashongedzerwa zvirinani kuti vanzwisise zvakadzama zvinhu. .

4. Nzungu

Kudya zvishoma zvenzungu zuva rega rega kunobatanidzwa nehuwandu hwekuora mwoyo. Ongororo ichangoburwa, yakabudiswa mu Journal of Clinical Nutrition gore rino, yakawana kuti kudya zvishoma zvenzungu zuva nezuva kwaibatanidza ne17% yakaderera njodzi yekuora mwoyo.

Vatsvakurudzi vakawana kuti vanhu vakuru vezera repakati uye vakwegura vakadya magiramu makumi matatu enzungu - maarmonds, walnuts, hazelnuts, pistachios, cashews, uye Brazil nuts - vakanga vasina mukana wekutora antidepressants kana kukudziridza kuora mwoyo.

Chiyero chemazuva ese chenzungu chinosanganiswawo nemhedzisiro yakanaka pakurangarira uye hutano hwehuropi. Kudya 60 magiramu enzungu pazuva (inenge hafu yekapu yearumondi) kunowedzera ndangariro yemashoko uye kuyerera kweropa kuuropi.

5. Raspberries, strawberries uye blueberries

Raspberries, mastrawberries, uye blueberries azere neflavonoids, ayo anozivikanwa kubatsira kuvandudza ndangariro uye kunonoka kwezera-ane chekuita nekuziva kuderera. "Kuwedzera zvishoma zvezvibereko zvekudya zuva rega rega ndeimwe yekutanga uye nyore kuchinja kunokurudzirwa kune avo vanotarisa kuvandudza hutano hwehuropi," anodaro Dr. Uma Naidu, mutungamiriri weNutrition and Lifestyle Psychiatry paMassachusetts General Hospital muBoston.

Tsvagiridzo, yakaitwa naKing's College London, yakaratidza kuti mashoma eblueberries pazuva anogona kuvandudza kushanda kwehuropi, kusanganisira kuvandudza ndangariro uye kunyatsoita basa rekutarisisa.

Maguy Farah's horoscope kufanotaura kwegore ra2023