Uyiphucula njani imo yakho ngokutya kwakho?

Uyiphucula njani imo yakho ngokutya kwakho?

Zininzi i-superfoods eziphucula ukusebenza kwengqondo kwaye zithintele iimpawu zokudakumba.Ngokwabaphandi kunye neengcali, i-superfoods efana netshokholethi emnyama inokunyusa ukusebenza kwengqondo kwaye incede ukuthintela ukudakumba, ngelixa imifuno enamagqabi inceda ukucotha ukuhla kwengqondo. Ingxelo epapashwe yiwebhusayithi yeDeseret News ibandakanya iinkcukacha ezixhaswa ngokwesayensi malunga nezibonelelo ze-superfoods ezintlanu kwimpilo yengqondo kunye nempilo yengqondo:

1. IKale kunye nemifuno enamagqabi

Uhlaza olunamagqabi amnyama njengesipinatshi kunye nechard zilungile kwimpilo yobuchopho kwaye zinokunceda ukucotha ukuhla kwengqondo. Ukutya imihla ngemihla kwemifuno enamagqabi amnyama kuphucula imisebenzi yokuqonda, ebandakanya inkumbulo, ixesha lokuphendula kwengqondo, iinkqubo zokwenza izigqibo, kunye nomoya.

Uphononongo, olwenziwa ngo-2018 kwaye iziphumo zalo zapapashwa kwijenali ye-Neurology, yafumanisa ikhonkco phakathi kwabantu abatya imifuno enamagqabi aluhlaza kunye nokuncipha kwengqondo kwizakhono ezinje ngenkumbulo.

Abaphandi balandela iqela labantu abadala abamalunga ne-11 abangenawo isifo sengqondo esiyingozi kwi-avareji yeminyaka emihlanu. Kufumaniseke ukuba abo batya ubuncinci bemihla ngemihla yemifuno enamagqabi babemalunga neminyaka eli-XNUMX bebancinci ngokwengqondo kunabo babengafane batye okanye bangayityi imifuno enamagqabi amnyama.

"Ukutya imifuno eluhlaza emagqabini kwakuxhomekeke ngokuzimeleyo kunye nokuhla ngokukhawuleza kwengqondo," umbhali okhokelayo uMartha Morris, ofunda isondlo kunye nempilo yengqondo kwi-Rush University Medical Centre eChicago, utshele iLos Angeles Times. Ngezondlo ezinokukhusela ingqondo.

2. Itshokholethi emnyama

Itshokholethi emnyama ihlala ithathwa njengonyango, kodwa eneneni inezibonelelo ezininzi zempilo. Zigcwele ifayibha, i-iron, i-magnesium kunye ne-antioxidants. Itshokholethi emnyama inokuphucula ukusebenza kwengqondo.

Iziphumo zophononongo, olwenziwa ngo-2020, zibonise ukuba "iziphumo zexesha elifutshane kunye nexesha eliphakathi lokutya i-cocoa yemihla ngemihla zinokubonelela ulutsha ngokusebenza ngcono kwengqondo ekufundeni ngomlomo, kwimemori, kunye nengqalelo ukuze kuzuze impumelelo yezemfundo."

Itshokholethi emnyama ikwanxulunyaniswa neziphumo ezilungileyo kwimo kunye nempilo yengqondo. Uphononongo lwango-2019 oluvela kwiYunivesithi yaseLondon yaseLondon lukwafumanise ukuba abantu abatya itshokholethi emnyama babenamathuba asezantsi kakhulu okuba neempawu zokudakumba kunabo bangayityiyo itshokolethi kwaphela.

3. Iintlanzi ezityebileyo kwi-omega-3

Iintlanzi, ezifana ne-salmon, ityhuna kunye ne-anchovies, zizityebi kwi-omega-3 fatty acids, ezibonelela ngeenzuzo ezininzi emzimbeni, kuquka nokuphucula impilo yengqondo. Ngokophononongo lwakutsha nje, olupapashwe kwijenali ye-Neurology, abantu abadala abaneminyaka ephakathi abatya ukutya okutyebileyo kwi-omega-3 fatty acids babenemiqulu emikhulu ye-hippocampal, kwaye ke babezimisele ngakumbi ukuqonda iinkcukacha ezinzima.

4. Amandongomane

Ukutya amantongomane ambalwa imihla ngemihla kudibaniswa nomngcipheko ophantsi wokudakumba. Uphononongo lwakutsha nje, olupapashwe kwiphephancwadi i-Clinical Nutrition kulo nyaka, lufumene ukuba ukutya amantongomane ambalwa imihla ngemihla kuhambelana nomngcipheko ophantsi we-17% wokudakumba.

Abaphandi bafumanisa ukuba abantu abadala abaneminyaka ephakathi kunye nabakhulileyo badla i-30 grams yamantongomane - i-almonds, i-walnuts, i-hazelnuts, i-pistachios, i-cashews kunye namantongomane aseBrazil - babengenakukwazi ukuthatha i-antidepressants okanye badandatheke.

Idosi yemihla ngemihla yamantongomane ikwanxulunyaniswa nefuthe elihle kwinkumbulo nakwimpilo yengqondo. Ukutya i-60 grams ye-nuts yonke imihla (malunga nesiqingatha sekomityi ye-almonds) kwandisa inkumbulo yomlomo kunye nokuhamba kwegazi kwingqondo.

5. I-Raspberries, i-strawberries kunye ne-blueberries

Amaqunube, amaqunube, kunye neeblueberries zigcwele iiflavonoids, ezaziwa ngokunceda ukuphucula inkumbulo kunye nokuncipha kwengqondo okucothayo. "Ukongeza amajikijolo ambalwa ekutyeni yonke imihla yenye yeenguqu zokuqala nezilula ezicetyiswayo kwabo bafuna ukuphucula impilo yengqondo," utshilo uGqr Uma Naidu, umlawuli wezondlo kunye nempilo yengqondo yengqondo kwiMassachusetts General Hospital eBoston.

Uphando olwenziwe yiKing's College yaseLondon lubonise ukuba i-cranberries embalwa imihla ngemihla inokuphucula ukusebenza kwengqondo, kubandakanya ukuphuculwa kwememori kunye nokuchaneka okukhulu kwimisebenzi yengqwalasela.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023