Ukudla okuvuselela inkumbulo nokuxazulula inkinga yokukhohlwa njalo

Abaningi bahlushwa inkinga yokukhohlwa, ikakhulukazi ngokucindezeleka kwemizwa nokucindezeleka kwengqondo lokho hlupheka Kubantu bonke esikhathini esingaphezu konyaka odlule, ngenxa yokugqashuka kobhubhane lweCorona.

Ukukhohlwa kuyinkinga kubo bonke ubudala, hhayi abantu abadala kuphela, njengoba abanye benenkinga yokukhumbula amagama abantu, izinsuku zemicimbi ethile, izindawo zezinto nokunye.

Kodwa-ke, ochwepheshe bokudla okunomsoco bayaqinisekisa ukuthi ukudla okunempilo, okuqukethe ukudla okuthile okunomsoco ebuchosheni futhi kushukumisa ingqondo, kungase kusize ukuthuthukisa ukusebenza komzimba ngokujwayelekile futhi kulwe nenkinga yokukhohlwa ikakhulukazi.

Ukuthuthukisa inkumbulo nokuvimbela ukuwohloka komqondo

I-MedicalXpress yethule incwadi kadokotela equkethe izinhlobo ezi-3 zokudla ezingasiza kulokhu.

Ngokwesizindalwazi esibhekelele izindaba zezempilo, ucwaningo olwenziwa ngabantu abadala, ikakhulukazi ngeminyaka yawo-XNUMX, selukufakazele ukuthi laba bantu bayakwazi ukuba nenkumbulo eqinile bengabantu abasha, nokuthi lokhu kuncike ekudleni ukudla okunempilo, nasekushintsheni imikhuba yokudla engemihle. ithinta impilo yengqondo..

Olunye ucwaningo olwenziwa eNyuvesi yase-Harvard lubonise ukuthi ukukhubazeka kwenkumbulo akubangelwa ubudala kuphela, njengoba kunabantu abaneminyaka engamashumi ayisikhombisa namashumi ayisishiyagalombili abanenkumbulo yensimbi, kodwa uhlelo lwezempilo olungalungile luphazamisa inkumbulo.

Futhi phakathi kwalokhu kudla esingakubiza ngokuthi "igolide" ukuvuselela inkumbulo nokulwa nokukhohlwa

amaqanda

Amaqanda awumthombo ocebile wezakhi eziningi ezibalulekile empilweni yobuchopho, okuhlanganisa uvithamini B6 no-B12, i-folate, ne-choline.I-choline isiza umzimba ukuba ukhiqize i-acetylcholine, okuyi-neurotransmitter elawula isimo sengqondo futhi ivuselele inkumbulo. I-Choline igxile kakhulu ku-yolk yeqanda.

Ucwaningo lubonise ukuthi kukhona ukuxhumana phakathi kwe-choline ephansi noma i-vitamin B12 kanye nokusebenza kabi kwengqondo komuntu.

imifino

Ochwepheshe bayeluleka ngokudla imifino eminingi, ikakhulukazi eluhlaza, okusiza ukunciphisa ingozi yokulimala kobuchopho nokuncipha kwenkumbulo, njenge-broccoli, iklabishi, i-bell pepper nesipinashi, njengoba kuyinzuzo kakhulu inkumbulo.

Ucwaningo lwango-2018, olubandakanya abantu abangu-960, lubonise ukuthi ukudla ukudla okukodwa kwemifino eluhlaza efana nesipinashi nsuku zonke kusiza ukunciphisa ukwehla kwengqondo ngeminyaka.

amantongomane

Amantongomane awumthombo obalulekile wevithamini H, i-antioxidant esiza ekunciphiseni ukukhubazeka kwengqondo okwenzeka ngokukhula.

Ucwaningo olwenziwe ngo-2016 kumagundane lufakazele ukuthi ama-alimondi ayenza inkumbulo isebenze kakhulu.

Ngakho-ke, kusukela namuhla, ake sizame ukumelana nesishayo seminyaka, okuwukukhohlwa, ngokulungisa ukudla kwethu kwansuku zonke, ukuze kusebenze ubuchopho nenkumbulo.