Ukudla okuhlanu kobuchopho bensimbi

Ukudla okuhlanu kobuchopho bensimbi

1 - amajikijolo

Ama-cranberries noma ama-blueberries aphezulu ohlwini lokudla okubalulekile ebuchosheni. Ucwaningo luye lwabonisa ukuthi ama-blueberries asiza ukuthuthukisa inkumbulo nokusebenza kwengqondo. Olunye ucwaningo luphinde lwathola ukuthi ukudla ijusi yama-blueberry amasonto ayi-12 kuthuthukisa inkumbulo nomoya.

Amajikijolo aluhlaza agcwele ama-antioxidants kanye nama-phytonutrients, asiza ukuvikela ubuchopho emonakalweni obangelwa ama-radicals mahhala. Amajikijolo aluhlaza nawo angumthombo omuhle kavithamini C, obalulekile emasosheni omzimba.

2 - I-salmon

I-Salmon yaziwa kakhulu ngokuba ngomunye wemithombo engcono kakhulu yama-omega-3 fatty acids akhuthaza ubuchopho, umzimba womuntu ongakwazi ukuwakhiqiza ngokwawo. Kungakho kubalulekile ukufaka ukudla okufana nesaumoni ekudleni kwakho, kuyilapho uqinisekisa ukuthi uthola okwanele ukuze uthuthukise impilo yobuchopho.

I-Salmon futhi ingumthombo omuhle wamaprotheni kanye ne-vitamin D, kokubili okubalulekile empilweni yobuchopho. Ucwaningo selukhombisile ukuthi abantu abadla izinhlanzi njalo mancane amathuba okuthi babe nesifo i-Alzheimer kanye nokunye ukuphazamiseka kwengqondo.

3- Amantongomane kanye nembewu

Futhi, amantongomane kanye nembewu kunikeza amanani amahle we-omega-3 fatty acids enempilo ebuchosheni, ama-antioxidants, uvithamini E kanye ne-magnesium, amaminerali abalulekile empilweni yobuchopho izifundo eziye zabonisa ukuthi zingasiza ukuthuthukisa inkumbulo.

Ochwepheshe bokudla okunomsoco batusa ukudla ama-walnuts ikakhulukazi ngoba aqukethe amazinga aphezulu e-omega-3.

4- Ushokoledi omnyama

Ushokoledi omnyama ikakhulukazi umthombo omuhle wama-antioxidants nama-flavonoid, okuye kwaboniswa ukuthuthukisa ukusebenza kobuchopho. Imiphumela yocwaningo oluthile lwembula ukuthi abantu abadla ushokoledi omnyama bathuthukisa kakhulu ukusebenza kwabo ekuhlolweni kwenkumbulo.

Ushokoledi ungumthombo omuhle we-caffeine, ongasiza ekuthuthukiseni ukusebenza kobuchopho nokuqapha. Ochwepheshe bayeluleka ukukhetha ushokoledi omnyama onokuqukethwe okuphezulu kwe-cocoa ukuze uthole izinzuzo eziningi, kodwa khumbula ukuwudla ngokulinganisela ukuze ugweme ukukhuluphala.

5- Ukwatapheya

Ukwatapheya waziwa njengomthombo omuhle wamafutha anempilo, amavithamini namaminerali, kanye nokuba esinye sezithelo ezimbalwa eziqukethe amafutha e-monounsaturated, abalulekile empilweni yobuchopho. Olunye ucwaningo lwathola ukuthi abantu abadla ukwatapheya babenamazinga aphezulu e-brain-derived neurotrophic factor (BDNF), iphrotheni ebalulekile empilweni nokusebenza kobuchopho.I-BDNF ikhonjiswe ukuthi ithuthukisa inkumbulo futhi ivikele ubuchopho ekwehleni okuhlobene nobudala.

imithetho ejwayelekile

Ukudla okuhlukene kunemiphumela ehlukene kubantu abahlukene nasemizimbeni yabo, kodwa kunemithetho ejwayelekile sonke esingayilandela ukuze sinikeze ubuchopho bethu ithuba elihle lokuhlala unempilo futhi lusebenze kahle kuze kube sekugugeni. Imithetho yesithupha ihlanganisa ukudla izithelo nemifino eminingi yayo yonke imibala, njengoba iqukethe ama-antioxidants kanye nezakhamzimba ezibalulekile empilweni yomqondo. Cabangela ukuthola i-omega-3 fatty acids eyanele ngokudla izinhlanzi ezinamafutha njenge-salmon noma i-tuna njalo.

Ochwepheshe bokudla okunomsoco, kulo mongo, baxwayisa ngokudla ukudla okugayiwe nokudla okulula okunoshukela futhi batusa ukuthi esikhundleni sako kufakwe okusanhlamvu ngokuphelele, amantongomane nembewu, kanye noshokoledi omncane omnyama njalo nje.