Ngenkumbulo yentsimbi, yitya oku kutya kwaye uphephe ezo

Ukutya okuhle kakhulu kokuphucula inkumbulo

Umzimba womntu udinga i-antioxidants ukukhusela iiseli zengqondo kwiiradicals zamahhala ezinobungozi, utsho uDietitian Arushi Gupta, uMncedisi weDietitian kwiKholeji yezoNyango yaseDayanand kunye nesibhedlele saseLudhiana eIndiya. Izondlo ezibalulekileyo ezifana ne-omega-3 fatty acids, i-flavonoids kunye ne-vitamin E ziluncedo kwimpilo yengqondo, ngoko oku kulandelayo kunokuthathwa ukuphucula imemori:

amaqanda

Ukunqongophala kwe-Vitamin D kunokukhokelela ekuphazamisekeni kwezakhono zokuqonda, ngoko ke kubalulekile ukugcina loo manqanaba ngokutya amaqanda atyebileyo kwi-Vitamin D. Izondlo ezinobungane zengqondo zifumaneka kwi-yolk, ngoko qiniseka ukuba udle i-yolk ngokukodwa kwisidlo sakusasa.

tea chamomile

Iti ye-Chamomile inokuphucula umsebenzi wokuqonda kunye nokungabikho kokulala. Isenokunciphisa uxinzelelo kwaye yandise ukugxila kunye nenkumbulo. Yeyona tea ilungileyo kwimpilo yengqondo kunye nokomeleza amandla.

Amangile

Iialmond ziyaziwa kakhulu ngenzuzo yazo ekhethekileyo yokuphucula inkumbulo ebantwini. Ukubaluleka kwe-almonds ekusebenzeni kwengqondo kungenxa yobutyebi bayo kwi-vitamin E.

iponyoponyo

I-avokhados yenye yezona zinto zibalulekileyo kwimithombo ephilileyo yamafutha angenayo i-unsaturated ebonakaliswe ukuxhasa ingqondo kunye nomsebenzi wayo. Inceda ukunciphisa uxinzelelo lwegazi, ngaloo ndlela ikhusela umonakalo wokuqonda. Iiavokhado zikwanazo nezinye izondlo ezininzi ezibalulekileyo kwingqondo nakwimpilo iyonke.

i-turmeric

Ngokophando, i-curcumin ekhoyo ekhoyo kwi-turmeric inceda ukuphucula imemori kunye nomoya kubantu abadala. Ngaphandle kwe-turmeric, i-walnuts, igalikhi kunye neti eluhlaza nayo inokubandakanywa ekutyeni.

Ukutya okuchaphazela inkumbulo

UGqr. Arushi uthi kukho ukutya kunye neziselo ezithile ezingakhethiyo kakuhle kwinkumbulo, ukukwazi ukugxila, kunye nempilo yobuchopho ngokubanzi ngolu hlobo lulandelayo:

iziselo ezineswekile

Ngokufana nomphumo wokutya okucutshungulwayo, iziphuzo ezinoshukela zingabangela ubunzima ngaphandle kokubonelela ngezondlo eziyimfuneko kunye neekhalori ezinenzuzo. Ukugqithiswa kweswekile kungonakalisa inkumbulo kunye nemisebenzi yengqondo. Enyanisweni, iziselo ezineswekile zikwanxulunyaniswa nesifo sika-Alzheimer kunye nesifo sengqondo esiyingozi. Iziselo ezinoshukela ezifana nesoda, iziselo zamandla, kunye nejusi yeziqhamo kufuneka ziphetshwe ukuphucula inkumbulo nokugcina ingqondo isempilweni.

Ukutya okucutshungulweyo

Ukutya okuninzi okucutshungulwayo, okubandakanya iitshiphusi, ezinye iintlobo zenyama kunye neelekese, kufuneka zidweliswe njengemveliso yokutya eyingozi egcwalisa isisu ngaphandle kokuzuza umzimba kunye nokulimaza amalungu ayo. Ukusebenzisa ukutya okuninzi okucutshungulweyo kunokukhokelela ekuzuzeni ubunzima kunye nomonakalo kwizicubu zengqondo. Ngoko ke, iingcali zicebisa ukuba utye ukutya okuncinci okucutshungulweyo ukuze kuthintelwe ukonakala kwenkumbulo.

isosi yesoyi

Ukutya i-tablespoon ye-soy sauce kunye ne-sushi ayinakuba yinkxalabo enkulu, kodwa ukutya okuninzi imihla ngemihla akuzuzisi impilo yomzimba ngokubanzi kwaye kuchaphazela ngokukodwa ukusebenza kwengqondo, ngaloo ndlela kuphazamise imemori yexesha elide kunye nokugxila.

ityuwa

Kuyacetyiswa ukuba utye ityuwa ngexabiso elicetyiswayo kwihlabathi liphela, kwaye akufanele ukuba ligqithise kuba lutshaba lwenkumbulo. Ngokophononongo lwezenzululwazi, kwafunyaniswa ukuba ukutya okuninzi okugcwele ityuwa kunye nesodium efana nesosi yesoya kunokuthintela ukuhamba kwegazi kwingqondo echaphazela izakhono kunye nenkumbulo. Ukutya okuphezulu kwetyuwa kunokukhokelela kukungalingani kwe-electrolyte kunye nokuphelelwa ngamanzi emzimbeni, okungenanzuzo kwimisebenzi emininzi yobuchopho.

i-ice cream

Ngokutsho kwezifundo ezininzi, kuye kwaqinisekiswa ukuba amafutha agcweleyo kunye nokutya okutyebileyo kwiswekile kunokuba nefuthe elibi kwizakhono zokuqonda kunye nememori yomlomo. Nangona kulungile ukunandipha i-ayisikrimu ngamaxesha, iingcali zicebisa ukuba zikhethe ezinye iindlela ezingenabungozi ezifana neyogathi yesiGrike kunye namaqhekeza eziqhamo ezitsha, ngokukhethekileyo amaqunube, iidiliya okanye amaqunube ngenxa yokuba zilungele impilo kunye nokhuseleko.

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