Uwuthuthukisa kanjani umoya wakho ngokudla kwakho?

Uwuthuthukisa kanjani umoya wakho ngokudla kwakho?

Kunezinhlobo eziningi zokudla okunomsoco ezithuthukisa ukusebenza kwengqondo futhi zivimbele izimpawu zokucindezeleka.Ngokwabacwaningi nochwepheshe, ukudla okuphezulu njengoshokoledi omnyama kungakhuphula ukusebenza kwengqondo futhi kusize ekuvimbeleni ukucindezeleka, kuyilapho okuluhlaza okotshani kusiza ukubambezela ukuncipha kwengqondo. Umbiko oshicilelwe yi-Deseret News uhlanganise imininingwane esekelwe ngokwesayensi mayelana nezinzuzo zokudla okunomsoco okuyisihlanu kwezempilo yengqondo nempilo yobuchopho:

1. Kale kanye nemifino enamaqabunga

Imifino enamaqabunga amnyama njengesipinashi kanye ne-Swiss chard zilungele impilo yobuchopho futhi zingasiza ekunciphiseni ukuncipha kwengqondo. Ukunikezwa kwansuku zonke kwemifino enamaqabunga amnyama kuthuthukisa imisebenzi yengqondo, ehlanganisa inkumbulo, isikhathi sokuphendula kwengqondo, izinqubo zokwenza izinqumo, ngisho nomuzwa.

Ucwaningo lwango-2018 olwanyatheliswa kujenali Neurology luthole ukuxhumana phakathi kwabantu abadla ukudla okukodwa kwansuku zonke kwemifino enamahlamvu aluhlaza futhi behlise ukwehla komqondo kumakhono anjengenkumbulo.

Abacwaningi balandele iqembu labantu abadala asebekhulile abangaba ngu-11 abangenawo ukuwohloka komqondo ngokwesilinganiso seminyaka emihlanu. Kwavela ukuthi labo abadla okungenani ukudla okukodwa kwansuku zonke kwemifino eluhlaza enamahlamvu babebancane ngeminyaka eyi-XNUMX ngokuqonda kunalabo ababengavamile noma abangakaze badle imifino enamaqabunga amnyama.

"Ukudla imifino enamaqabunga kwakuhlotshaniswa ngokuzimela nokunciphisa ukuncipha kwengqondo, okusho ukuthi leli qembu elilodwa lokudla liqukethe okuningi," umlobi ocwaningayo uMartha Morris, ofundela ukudla okunomsoco kanye nempilo yobuchopho eRush University Medical Center eChicago, etshela i-Los Angeles Times. wezakhi ezingavikela ubuchopho.”

2. Ushokoledi omnyama

Ushokoledi omnyama uvame ukubhekwa njengokwelapha, kodwa empeleni unezinzuzo eziningi zezempilo. Agcwele i-fibre, i-iron, i-magnesium nama-antioxidants. Ushokoledi omnyama nawo ungathuthukisa ukusebenza kobuchopho.

Imiphumela yocwaningo olwenziwe ngo-2020 yembula ukuthi "imiphumela yesikhashana neyesikhashana yokusetshenziswa kwe-cocoa nsuku zonke inganikeza abantu abasha ukusebenza okungcono kwengqondo ekufundeni ngamazwi, inkumbulo nokunaka ukuze kuzuze impumelelo yezemfundo."

Ushokoledi omnyama ubuye uhlotshaniswe nemiphumela emihle emoyeni nempilo yengqondo. Ucwaningo lwango-2019 oluvela e-University College London luphinde lwathola ukuthi abantu abadle ushokoledi omnyama babenamandla aphansi kakhulu okuba nezimpawu zokucindezeleka kunalabo abangawudli nhlobo ushokoledi.

3. Izinhlanzi ezicebile nge-Omega-3

Izinhlanzi, njenge-saumoni, i-tuna, nama-anchovies, zicebile ngama-omega-3 fatty acids, anikeza izinzuzo eziningi emzimbeni, kuhlanganise nempilo yobuchopho ethuthukisiwe. Ngokocwaningo lwakamuva, olwanyatheliswa kuyi-Journal of Neurology, abantu abadala abaneminyaka ephakathi abadla ukudla okunothe nge-omega-3 fatty acids babenemiqulu emikhulu ku-hippocampus, ingxenye yobuchopho edlala indima ebalulekile ekukhumbuleni nasekufundeni, ngakho-ke babekuhlomele kangcono ukuqonda imininingwane eyinkimbinkimbi.

4. Amantongomane

Ukudla amantongomane ambalwa nsuku zonke kuhlotshaniswa nengozi ephansi yokucindezeleka. Ucwaningo lwakamuva, olushicilelwe kuyi-Journal of Clinical Nutrition kulo nyaka, luthole ukuthi ukudla amantongomane ambalwa nsuku zonke kuhlotshaniswa nengozi ephansi ye-17% yokucindezeleka.

Abacwaningi bathola ukuthi abantu abadala abaneminyaka ephakathi kanye nabadala abadla amagremu angu-30 amantongomane - ama-alimondi, ama-walnuts, ama-hazelnuts, ama-pistachios, ama-cashews, namantongomane aseBrazil - babemancane amathuba okuba baphuze izidakamizwa zokucindezeleka noma babe nokucindezeleka.

Umthamo wansuku zonke wamantongomane nawo uhlotshaniswa nomthelela omuhle kwinkumbulo nempilo yobuchopho. Ukudla amagremu angu-60 amantongomane ngosuku (cishe ingxenye yenkomishi yama-alimondi) kwandisa inkumbulo yomlomo nokugeleza kwegazi ukuya ebuchosheni.

5. Ama-raspberries, ama-strawberries nama-blueberries

Amajikijolo, ama-strawberry, nama-blueberries agcwele ama-flavonoid, aziwa ngokusiza ukuthuthukisa inkumbulo kanye nokuncipha kokuncipha kwengqondo okuhlobene neminyaka. “Ukwengeza idlanzana lamajikijolo ekudleni nsuku zonke kungenye yezinguquko zokuqala nezilula kakhulu ezituswayo kulabo abafuna ukuthuthukisa impilo yobuchopho,” kusho uDkt. Uma Naidu, umqondisi weNutrition and Lifestyle Psychiatry eMassachusetts General Hospital eBoston.

Ucwaningo, olwenziwa yiKing's College London, lwembula ukuthi idlanzana lama-blueberries ngosuku lingathuthukisa ukusebenza kobuchopho, okuhlanganisa inkumbulo ethuthukisiwe kanye nokunemba okukhulu emisebenzini yokunaka.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023