Ukudla okuphemba uthando phakathi kwakho nomyeni wakho

Uma sazi ukuthi ubuchopho yisitho sokuqala esivutha i-fuse yesifiso socansi ngokukhulula ibhande lekhanda leqembu lamahomoni, ama-chemical compounds, ama-neurotransmitters namasignali kagesi avutha imizwa yothando nokukhanga komunye umuntu, khona-ke kuyadingeka. ukunaka ngokukhethekile ukondla ubuchopho ukuze uphumelele emizamweni yayo ehlobene nempilo jikelele kanye nempilo yezocansi ikakhulukazi.

Nalu uhlu lokudla okhela inhlanganisela yothando phakathi kwabashadile:

1. Inhlanzi:

Icebile ku-omega-3 unsaturated fatty acids, esebenza ukuqinisekisa ukudluliswa okufanele kwama-neurotransmitters nama-hormone phakathi kwamangqamuzana obuchopho, ikakhulukazi lawo adlala indima ekugcineni umsebenzi ojwayelekile wocansi, njenge-dopamine, i-noradrenaline, i-serotonin, ne-acetylcholine. Kuyaphawuleka lapha ukuthi kukhona ukuxhumana phakathi kokudla okunothe nge-omega-3 fatty acids kanye nengozi ephansi yokushaywa unhlangothi kanye nesifo i-Alzheimer's.

2. Amaqanda:

Iqukethe iqembu lezinhlanganisela ezibalulekile ezifana ne-lecithin kanye ne-vitamin B12, ezisebenza ukugcina amangqamuzana ezinzwa futhi awavimbele ekuwohlokeni ngokukhula. Amaqanda nawo aqukethe i-choline, okuwumgogodla wama-neurotransmitters.

3. Ukhwathu:

Iqukethe iqembu lamaminerali abalulekile, njenge-zinc, insimbi, ithusi ne-selenium, ethuthukisa amakhono engqondo futhi ikhuthaze umsebenzi wocansi.

4. Ukhokho:

Icebile kuma-flavonoids e-antioxidant, enza kube lula ukugeleza kwegazi ebuchosheni futhi ngaleyo ndlela nokusebenza kahle kwama-neurons.

5. Izinhlamvu eziphelele:

Futhi iqukethe izinto ezinomthelela ekwandiseni ukugeleza kwegazi ebuchosheni. Futhi inothile ngamavithamini eqembu B, okuvimbela ukwanda kwe-homocysteine, ebeka usongo kuma-neurons obuchopho. Futhi okusanhlamvu kunikeza ubuchopho amanani angashintshi eglucose, okungamafutha ayinhloko amangqamuzana ezinzwa.

6. Ijube:

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Kuyisithelo esigcwele ama-antioxidants avikela ubuchopho ekucindezelekeni kwama-radicals amakhemikhali mahhala ayingozi ezithweni zomzimba, ikakhulukazi ubuchopho.

7. Omisiwe:

Iwumthombo omuhle kakhulu we-boron, osebenza ukuqinisa imisebenzi yobuchopho. I-Boron itholakala kuma-hazelnuts, ama-alimondi nama-apricot omisiwe.

8. Imbewu yethanga:

Iqukethe izithako ezisiza ukuthuthukisa kanye nokuvuselela amangqamuzana obuchopho anesibopho sezinzwa. Imbewu iphinde ibe namafutha anempilo asiza ukwenza i-cortex yobuchopho ilungele ukucubungula imilayezo eyitholayo.

9. Ukwatapheya:

Yandisa ukugeleza kwegazi emithanjeni, kuhlanganise nemithambo yobuchopho, futhi isiza ukwehlisa umfutho wegazi.

10. Amajikijolo:

 

Ucwaningo selukhombisile ukubaluleka kwalesi sithelo ekuvikeleni amangqamuzana obuchopho kumphumela we-oxidative ahlala echayeka kuwo ngama-free chemical radicals.Yingakho ososayensi bephakamisa ukuthi kudliwe insanyana yaleli berry nsuku zonke uma kungenzeka.

Ngakolunye uhlangothi, kukhona ukudla okulimaza ubuchopho, futhi lokhu kufanele kugwenywe noma kungadli ngokweqile ngoba kuthinta kabi impilo yengqondo neyocansi, njengesibonelo, ama-sweeteners okwenziwa, ukudla okunamafutha, iziphuzo ezivuselelayo, ukudla okusheshayo, ukudla okugayiwe. , ukudla okunosawoti omningi, namaswidi.