U ka ntlafatsa maikutlo a hau joang ka lijo tsa hau?

U ka ntlafatsa maikutlo a hau joang ka lijo tsa hau?

Ho na le li-superfoods tse ngata tse ntlafatsang ts'ebetso ea kelello le ho thibela matšoao a khatello ea maikutlo Ho ea ka bafuputsi le litsebi, li-superfoods tse kang chokolete e lefifi li ka eketsa ts'ebetso ea kelello le ho thusa ho thibela ho tepella maikutlong, ha meroho e makhasi e thusa ho fokotsa ho fokotseha ha kelello. Tlaleho e hatisitsoeng ke Deseret News e kenyelelitse lintlha tse tšehelitsoeng ke mahlale mabapi le melemo ea li-superfood tse hlano bakeng sa bophelo bo botle ba kelello le bophelo bo botle ba kelello:

1. Kale le meroho e makhasi

Meroho e mahlaku a lefifi joalo ka spinach le Swiss chard e molemo bakeng sa bophelo bo botle ba boko 'me e ka thusa ho lieha ho fokotseha ha kelello. Tšebeliso ea letsatsi le letsatsi ea meroho e makhasi a lefifi e ntlafatsa mesebetsi ea kelello, e kenyeletsang mohopolo, nako ea ho arabela kelellong, mekhoa ea ho etsa liqeto, esita le maikutlo.

Phuputso ea 2018 e phatlalalitsoeng koranteng ea Neurology e fumane kamano pakeng tsa batho ba jang letsatsi le leng le le leng la meroho e makhasi a matala 'me ba liehisa ho fokotseha ha tsebo ho kang ho hopola.

Bafuputsi ba ile ba latela sehlopha sa batho ba baholo ba ka bang 11 ba se nang 'dementia' ka karolelano ea lilemo tse hlano. Ho ile ha fumaneha hore ba neng ba ja bonyane letsatsi le le leng la meroho e makhasi a matala ba ne ba le ba banyenyane ka lilemo tse XNUMX ho feta ba neng ba sa je meroho e makhasi a lefifi ka seoelo kapa ba sa kang ba e ja.

"Ho ja meroho e nang le makhasi ho ne ho amana ka boithatelo le ho fokotseha ha kelello, ho bolelang hore sehlopha sena se le seng sa lijo se na le tse ling," ho ithuta sengoli se phahameng Martha Morris, ea ithutang phepo e nepahetseng le bophelo bo botle ba boko Setsing sa Bongaka sa Rush University Chicago, o ile a bolella Los Angeles Times. ea limatlafatsi tse ka sireletsang boko.”

2. Chokolete e lefifi

Hangata tsokolate e lefifi e nkoa e le pheko, empa ha e le hantle e na le melemo e mengata ea bophelo bo botle. Li tletse fiber, tšepe, magnesium le li-antioxidants. Chokolete e lefifi le eona e ka ntlafatsa ts'ebetso ea boko.

Liphetho tsa phuputso e entsoeng ka 2020 li senotse hore "litlamorao tse khutšoane le tsa nako e mahareng tsa tšebeliso ea cocoa letsatsi le letsatsi li ka fa bacha ts'ebetso e ntle ea kelello thutong ea mantsoe, mohopolo le tlhokomelo molemong oa katleho ea thuto."

Chokolete e lefifi e boetse e amahanngoa le liphello tse ntle ho maikutlo le bophelo bo botle ba kelello. Phuputso ea 2019 e tsoang Univesithing ea London London e boetse e fumane hore batho ba jang chokolete e lefifi ba na le menyetla e tlase haholo ea ho ba le matšoao a khatello ea maikutlo ho feta ba sa je chokolete ho hang.

3. Litlhapi tse ruileng tsa Omega-3

Litlhapi, tse kang salmon, tuna, le li-anchovies, li na le mafura a omega-3 fatty acids, a fanang ka melemo e mengata 'meleng, ho kenyeletsa le ho ntlafatsa bophelo bo botle ba boko. Ho ea ka phuputso ea morao tjena, e hatisitsoeng ho Journal of Neurology, batho ba baholo ba lilemong tse bohareng ba neng ba ja lijo tse nang le omega-3 fatty acids ba ne ba e-na le li-volume tse kholoanyane ho hippocampus, karolo ea boko e phethang karolo ea bohlokoa mohopolong le thutong, 'me kahoo ba hlomeletsoe hamolemo ho utloisisa lintlha tse rarahaneng. .

4. Linate

Ho ja linate tse seng kae letsatsi le leng le le leng ho amahanngoa le kotsi e tlaase ea ho tepella maikutlong. Phuputso ea morao tjena, e hatisitsoeng ho Journal of Clinical Nutrition selemong sena, e fumane hore ho ja linate tse seng kae letsatsi le leng le le leng ho ne ho amahanngoa le kotsi e tlaase ea 17% ea ho tepella maikutlong.

Bafuputsi ba fumane hore batho ba baholo ba lilemong tse bohareng le ba hōlileng ba neng ba ja ligrama tse 30 tsa linate - lialmonde, walnuts, makotomane, pistachios, cashews le linate tsa Brazil - ba ne ba sa khone ho noa li-antidepressants kapa ho tepella maikutlong.

Tekanyetso ea letsatsi le letsatsi ea linate e boetse e amahanngoa le phello e ntle mohopolong le bophelo bo botle ba boko. Ho ja ligrama tse 60 tsa linate ka letsatsi (hoo e ka bang halofo ea kopi ea lialmonde) ho eketsa mohopolo oa mantsoe le phallo ea mali bokong.

5. Raspberries, fragole le blueberries

Li-raspberries, fragole le blueberries li tletse flavonoids, tse tsejoang ka ho thusa ho ntlafatsa mohopolo le ho fokotseha butle-butle ho amanang le botsofali. Dr. Uma Naidu, motsamaisi oa Nutrition and Lifestyle Psychiatry, Massachusetts General Hospital, Boston, o re: "Ho kenyelletsa monokotsoai o fokolang lijong letsatsi le leng le le leng ke e 'ngoe ea liphetoho tsa pele le tse bonolo ka ho fetisisa tse khothaletsoang ho ba batlang ho ntlafatsa bophelo bo botle ba boko."

Lipatlisiso, tse entsoeng ke King's College London, li senotse hore li-blueberries tse seng kae ka letsatsi li ka ntlafatsa ts'ebetso ea boko, ho kenyelletsa le ho ntlafatsa mohopolo le ho nepahala haholoanyane mesebetsing ea tlhokomelo.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023