Zakudya zabwino kwambiri za 11 zolimbikitsira ubongo wanu ndi kukumbukira

Zamkati

• 1. Nsomba Zamchere
• 2. Khofi
• 3. Mabulosi abuluu
• 4. Mphepo yamkuntho
• 5. Broccoli
• 6. Mbewu Dzungu
• 7. Chokoleti Yamdima
• 8. Mtedza
• 9. Malalanje
• 10. Mazira
• 11. Tiyi Wobiriwira
• Mfundo Yofunika Kwambiri

Ubongo wanu ndiwofunika kwambiri.

Monga likulu lolamulira thupi lanu, limayang'anira kuti mtima wanu uzigunda komanso mapapu akupuma ndikukulolani kusuntha, kumva ndikulingalira.

Ndicho chifukwa chake ndibwino kuti ubongo wanu ukhale wogwira ntchito kwambiri.

Zakudya zomwe mumadya zimathandiza kuti ubongo wanu ukhale wathanzi komanso zimatha kusintha magwiridwe antchito ena, monga kukumbukira ndi kusinkhasinkha.

Nkhaniyi yatchula zakudya 11 zomwe zimakulitsa ubongo wanu.

1. Nsomba Zamchere

Anthu akamakamba za zakudya zamaubongo, nsomba zamafuta nthawi zambiri zimakhala pamwamba pamndandanda.

Nsomba zamtunduwu zimaphatikizanso nsomba, nsomba zam'madzi zotchedwa trout ndi sardine, zomwe zonse ndizopangira omega-3 fatty acids ().

Pafupifupi 60% yaubongo wanu imapangidwa ndi mafuta, ndipo theka la mafuta amenewo ndi mtundu wa omega-3 ().

Ubongo wanu umagwiritsa ntchito omega-3s popanga maselo aubongo ndi mitsempha, ndipo mafutawa ndiofunikira pakuphunzira ndi kukumbukira (,).

Omega 3-s ilinso ndi maubwino angapo owonjezera muubongo wanu.

Choyamba, akhoza kuchepetsa kuchepa kwamaganizidwe okhudzana ndi ukalamba ndikuthandizira kupewa matenda a Alzheimer's (,,,).

Kumbali yoyambira, kusapeza ma omega-3 okwanira kumalumikizidwa ndi zovuta za kuphunzira, komanso kukhumudwa (,).

Mwambiri, kudya nsomba kumawoneka kukhala ndi thanzi labwino.

Kafukufuku wina adapeza kuti anthu omwe amadya nsomba zophika kapena zowotcha pafupipafupi amakhala ndi imvi zambiri muubongo wawo. Zotuwa zili ndi maselo amitsempha ambiri omwe amawongolera kupanga zisankho, kukumbukira komanso kutengeka ().

Ponseponse, nsomba zamafuta ndichisankho chabwino kwambiri paumoyo wamaubongo.

Nsomba zamafuta ndizambiri zopezera omega-3s, zomwe ndizomanga zazikulu zaubongo. Omega-3s amathandizira kukulitsa kukumbukira ndikusintha malingaliro, komanso kuteteza ubongo wanu kuti usatsike.

2. Khofi

Ngati khofi ndiye chowonekera kwambiri m'mawa wanu, mudzakhala okondwa kumva kuti ndi zabwino kwa inu.

Zigawo ziwiri zazikulu mu khofi - caffeine ndi antioxidants - thandizani ubongo wanu.

Kafeini wa khofi ali ndi zotsatira zingapo zabwino muubongo, kuphatikizapo ():

• Kuchenjeza: Caffeine amachititsa ubongo wanu kukhala tcheru potseka adenosine, mankhwala omwe amakupangitsani kugona (,,).
• Kulimbitsa mtima: Caffeine amathanso kulimbitsa ena mwa ma neurotransmitter anu, monga serotonin (13).
• Kukulitsa Kwambiri: Kafukufuku wina adapeza kuti pamene ophunzirawo amamwa khofi mmodzi wamkulu m'mawa kapena pang'ono tsiku lonse, amakhala ogwira mtima pantchito zomwe zimafunikira chidwi ().

Kumwa khofi kwa nthawi yayitali kumalumikizidwanso ndi kuchepa kwa matenda amitsempha, monga Parkinson's ndi Alzheimer's ().

Izi zikhoza kukhala chifukwa cha khofi wambiri wa antioxidants ().

Khofi atha kuthandizira kukulitsa chidwi komanso kusangalala. Zitha kuperekanso chitetezo ku Alzheimer's, chifukwa cha caffeine ndi antioxidants.

3. Mabulosi abuluu

Blueberries imapereka maubwino ambiri azaumoyo, kuphatikiza ena omwe ali makamaka muubongo wanu.

Mabulosi abuluu ndi zipatso zina zamtundu wambiri zimatulutsa anthocyanins, gulu lazomera lomwe limakhala ndi anti-inflammatory and antioxidant effects ().

Antioxidants amachita motsutsana ndi kupsinjika kwa oxidative ndi kutupa, zomwe zingayambitse ukalamba waubongo ndi matenda a neurodegenerative ().

Ena mwa ma antioxidants mu blueberries apezeka kuti amapezeka muubongo ndikuthandizira kulumikizana pakati pama cell aubongo (,).

Kafukufuku wazinyama awonetsa kuti ma blueberries amathandizira kukonza kukumbukira komanso amatha kuchedwetsa kukumbukira kwakanthawi kochepa (,,).

Yesetsani kuwawaza pa phala lanu la m'mawa kapena kuwonjezera pa smoothie.

Ma Blueberries ali ndi ma antioxidants omwe amatha kuchedwa kukalamba muubongo ndikusintha kukumbukira.

4. Mphepo yamkuntho

Turmeric yatulutsa mphekesera zambiri posachedwa.

Izi zonunkhira zachikasu ndizofunikira kwambiri mu ufa wophika ndipo zimakhala ndi maubwino angapo muubongo.

Curcumin, chinthu chogwiritsidwa ntchito mu turmeric, yawonetsedwa kuti idutsa chotchinga magazi-ubongo, kutanthauza kuti imatha kulowa muubongo ndikupindulitsa ma cell pamenepo ().

Ndi mankhwala ophera antioxidant komanso odana ndi zotupa omwe amalumikizidwa ndi maubwino otsatirawa muubongo:

• Zitha kupindulitsa kukumbukira: Curcumin itha kuthandiza kukonza kukumbukira anthu omwe ali ndi Alzheimer's. Zingathandizenso kuchotsa zikwangwani za amyloid zomwe ndizodziwika bwino za matendawa (,).
• Imachepetsa kukhumudwa: Imathandizira serotonin ndi dopamine, zomwe zonse zimasinthitsa malingaliro. Kafukufuku wina adapeza kuti curcumin imathandizira kukhala ndi zipsinjo za kupsinjika mtima monga momwe zimakhalira ndi kupsinjika maganizo kwa milungu isanu ndi umodzi (23,).
• Amathandizira maselo atsopano aubongo kukula: Curcumin imalimbikitsa neurotrophic factor, mtundu wa mahomoni okula omwe amathandizira ma cell amubongo kukula. Zitha kuthandiza kuchepetsa kuchepa kwamaganizidwe okhudzana ndi ukalamba, koma kafukufuku wina amafunika ().

Kuti mupeze phindu la curcumin, yesani kuphika ndi ufa wophika, kuwonjezera turmeric ku mbale za mbatata kuti zisanduke golide kapena kupanga tiyi wam'madzi.

Turmeric ndi curcumin yake yogwira ntchito imakhala ndi mphamvu zotsutsana ndi zotupa komanso antioxidant, zomwe zimathandiza ubongo. Pakufufuza, zachepetsa zizindikilo za kukhumudwa ndi matenda a Alzheimer's.

5. Broccoli

Broccoli yodzaza ndi mankhwala azitsamba amphamvu, kuphatikiza ma antioxidants ().

Mulinso vitamini K wambiri, wopereka zoposa 100% za Recommended Daily Intake (RDI) mu chikho chimodzi (91-gramu) chotumizira (27).

Vitamini wosungunuka wamafuta uyu ndiwofunikira popanga sphingolipids, mtundu wamafuta womwe umadzaza kwambiri m'maselo aubongo ().

Kafukufuku wowerengeka mwa okalamba adalumikiza kuchuluka kwa vitamini K kudya ndikukumbukira bwino (,).

Kupitilira vitamini K, broccoli imakhala ndimankhwala angapo omwe amapatsa anti-yotupa komanso antioxidant zotsatira, zomwe zitha kuteteza ubongo kuti usawonongeke ().

Broccoli ili ndi mankhwala angapo omwe ali ndi mphamvu zowononga antioxidant komanso zotsutsana ndi zotupa, kuphatikiza vitamini K.

6. Mbewu Dzungu

Mbeu zamatungu zimakhala ndi ma antioxidants amphamvu omwe amateteza thupi ndi ubongo kuti zisawonongeke ().

Amakhalanso gwero labwino kwambiri la magnesium, chitsulo, zinc ndi mkuwa (32).

Chimodzi mwazinthu zofunikira ndizofunikira paumoyo waubongo:

• Nthaka: Izi ndizofunikira pakuwonetsa kwamitsempha. Kulephera kwa Zinc kumalumikizidwa ndimatenda ambiri, kuphatikiza matenda a Alzheimer's, kukhumudwa ndi matenda a Parkinson (,,).
• Mankhwala enaake a: Magnesium ndiyofunikira pakuphunzira ndi kukumbukira. Maginitoji otsika amalumikizidwa ndi matenda ambiri amitsempha, kuphatikizapo migraines, kukhumudwa ndi khunyu (,).
• Mkuwa: Ubongo wanu umagwiritsa ntchito mkuwa kuti uthandize kuwongolera zizindikiritso zamitsempha. Ndipo milingo yamkuwa ikatha, pamakhala chiopsezo chachikulu cha zovuta zama neurodegenerative, monga Alzheimer's (,).
• Chitsulo: Kuperewera kwachitsulo nthawi zambiri kumadziwika ndi ubongo wa ubongo komanso kusokonezeka kwa ubongo ().

Kafukufukuyu amayang'ana makamaka pa micronutrients iyi, osati nthanga zokha. Komabe, popeza mbewu za dzungu zili ndi micronutrients iyi, mutha kupindulapo powonjezerapo mbewu za dzungu pazakudya zanu.

Mbeu zamatungu ndizolemera micronutrients yambiri yomwe ndiyofunika kuti ubongo ugwire ntchito, kuphatikiza mkuwa, chitsulo, magnesium ndi zinc.

7. Chokoleti Yamdima

Chokoleti chamdima ndi ufa wa cocoa mumadzaza ndi zinthu zingapo zolimbitsa ubongo, kuphatikiza flavonoids, caffeine ndi ma antioxidants.

Flavonoids ndi gulu la mankhwala opangira antioxidant.

Ma flavonoids mu chokoleti amasonkhana m'malo amubongo omwe amalimbana ndi kuphunzira komanso kukumbukira. Ofufuzawo akuti izi zimathandizira kukumbukira komanso zimathandizira kuchepetsa kuchepa kwamaganizidwe okhudzana ndi ukalamba (,,,).

M'malo mwake, maphunziro angapo amathandizira izi (,,).

Pakafukufuku wina kuphatikiza anthu opitilira 900, omwe amadya chokoleti pafupipafupi amachita bwino kwambiri pamalingaliro osiyanasiyana, kuphatikiza ena okhudza kukumbukira, kuposa omwe samadya kawirikawiri ().

Chokoleti ndicholimbikitsanso chovomerezeka, malinga ndi kafukufuku.

Kafukufuku wina adapeza kuti omwe adadya chokoleti adakhala ndi malingaliro abwino, poyerekeza ndi omwe adadya omwe adadya ().

Komabe, sizikudziwika ngati ndichifukwa cha mankhwala mu chokoleti, kapena chifukwa choti kununkhira kwachisangalalo kumasangalatsa anthu ().

Ma flavonoids mu chokoleti atha kuteteza ubongo. Kafukufuku akuwonetsa kuti kudya chokoleti kumatha kukulitsa kukumbukira komanso kusangalala.

8. Mtedza

Kafukufuku wasonyeza kuti kudya mtedza kumathandizira kukhala ndi thanzi lamtima, komanso kukhala ndi mtima wathanzi kumalumikizidwa ndikukhala ndi ubongo wathanzi (,).

Ndemanga ya 2014 idawonetsa kuti mtedza umatha kupititsa patsogolo kuzindikira komanso ungathandizire kupewa matenda amanjenje ().

Komanso, kafukufuku wina wamkulu adapeza kuti azimayi omwe amadya mtedza pafupipafupi pazaka zingapo anali ndi chikumbukiro cholimba, poyerekeza ndi omwe sanadye mtedza ().

Zakudya zingapo mumtedza, monga mafuta athanzi, ma antioxidants ndi vitamini E, zitha kufotokozera zaubwino waumoyo wawo (,).

Vitamini E amateteza ma cell am'mimba kuti asawonongeke kwambiri, kuthandizira kuchepa kwamaganizidwe (,,).

Ngakhale mtedza wonse uli wabwino muubongo wanu, walnuts amatha kukhala owonjezera, chifukwa amaperekanso omega-3 fatty acids (57).

Mtedza uli ndi michere yambiri yolimbikitsa ubongo, kuphatikiza vitamini E, mafuta athanzi ndi mankhwala azomera.

9. Malalanje

Mutha kupeza vitamini C yonse yomwe mumafunikira tsiku limodzi mwa kudya mtundu umodzi wa lalanje (58).

Kuchita izi ndikofunikira pa thanzi laubongo, popeza vitamini C ndichofunikira kwambiri popewa kuchepa kwamaganizidwe ().

Kudya zakudya zokwanira za vitamini C kungateteze ku kuchepa kwa malingaliro okhudzana ndi zaka komanso matenda a Alzheimer's, malinga ndi nkhani yowunikira ya 2014 ().

Vitamini C ndi antioxidant wamphamvu yemwe amathandiza kulimbana ndi zopitilira muyeso zomwe zingawononge maselo aubongo. Komanso, vitamini C imathandizira thanzi lamaubongo mukamakula ().

Muthanso kupeza mavitamini C ochuluka kwambiri kuchokera ku tsabola belu, gwafa, kiwi, tomato ndi sitiroberi (62).

Malalanje ndi zakudya zina zomwe zili ndi vitamini C wambiri zingathandize kuteteza ubongo wanu kuti usawonongeke ndi zinthu zina zaulere.

10. Mazira

Mazira ndi gwero labwino la michere yambiri yolumikizidwa ndi thanzi laubongo, kuphatikiza mavitamini B6 ndi B12, folate ndi choline (63).

Choline ndi micronutrient yofunikira yomwe thupi lanu limagwiritsa ntchito popanga acetylcholine, neurotransmitter yomwe imathandizira kuwongolera kusunthika ndi kukumbukira (,).

Kafukufuku awiri adapeza kuti kuchuluka kwa choline kumalumikizidwa ndikukumbukira bwino ndikugwira ntchito kwamaganizidwe (,).

Komabe, anthu ambiri samapeza choline wokwanira pazakudya zawo.

Kudya mazira ndi njira yosavuta yopezera choline, popeza kuti mazira a dzira ndi ena mwazinthu zopatsa thanzi kwambiri.

Kudya choline wokwanira ndi 425 mg patsiku kwa amayi ambiri ndi 550 mg patsiku la amuna, ndimola limodzi lokha la dzira lomwe lili ndi 112 mg ().

Kuphatikiza apo, mavitamini a B ali ndi maudindo angapo muubongo wathanzi.

Kuyamba, atha kuthandiza kuchepetsa kukula kwa kusokonezeka kwa okalamba ().

Komanso, kusowa kwamitundu iwiri yama vitamini B - folate ndi B12 - kumalumikizidwa ndi kukhumudwa ().

Kuperewera kwamankhwala kumafala kwa anthu okalamba omwe ali ndi vuto la misala, ndipo kafukufuku akuwonetsa kuti kupatsidwa folic acid kumathandizira kuchepetsa kuchepa kwamaganizidwe azaka (,).

B12 imathandizanso pakupanga mankhwala amubongo ndikuwongolera magawo a shuga muubongo ().

Ndikoyenera kudziwa kuti pali kafukufuku wochepa kwambiri wazolumikizana pakati pa kudya mazira ndi thanzi laubongo. Komabe, pali kafukufuku wothandizira kupindulitsa kwaubongo wa michere yomwe imapezeka m'mazira.

Mazira ndi gwero lolemera la mavitamini angapo a B ndi choline, omwe ndi ofunikira kuti ubongo ugwire bwino ntchito ndikukula, komanso kuwongolera malingaliro.

11. Tiyi Wobiriwira

Monga momwe zimakhalira ndi khofi, caffeine ya tiyi wobiriwira imathandizira ubongo.

M'malo mwake, zapezeka kuti zikuwongolera kukhala tcheru, magwiridwe antchito, kukumbukira ndi kuyang'ana ().

Koma tiyi wobiriwira amakhalanso ndi zinthu zina zomwe zimapanga chakumwa chopatsa ubongo.

Chimodzi mwazomwezi ndi L-theanine, amino acid yomwe imatha kuwoloka chotchinga magazi-ubongo ndikuwonjezera zochitika za neurotransmitter GABA, zomwe zimathandiza kuchepetsa nkhawa ndikupangitsa kuti mukhale omasuka (73,, 75).

L-theanine imawonjezeranso pafupipafupi mafunde a alpha muubongo, omwe amakuthandizani kupumula osakupangitsani kuti mukhale otopa ().

Ndemanga imodzi idapeza kuti L-theanine mu tiyi wobiriwira angakuthandizeni kupumula polimbana ndi zovuta zakumwa kafeine ().

Mulinso ma polyphenols ambiri komanso ma antioxidants omwe amateteza ubongo ku kuchepa kwamaganizidwe ndikuchepetsa chiopsezo cha Alzheimer's and Parkinson's (,).

Kuphatikiza apo, tiyi wobiriwira wapezeka kuti apangitsa kukumbukira ().

Tiyi wobiriwira ndi chakumwa chabwino chothandizira ubongo wanu. Zomwe zili ndi caffeine zimathandizira kukhala tcheru, pomwe ma antioxidants amateteza ubongo ndipo L-theanine imakuthandizani kuti mupumule.

Mfundo Yofunika Kwambiri

Zakudya zambiri zimatha kuthandiza kuti ubongo wanu ukhale wathanzi.

Zakudya zina, monga zipatso ndi ndiwo zamasamba zomwe zili mndandandandawu, komanso tiyi ndi khofi, zimakhala ndi ma antioxidants omwe amateteza ubongo wanu kuti usawonongeke.

Zina, monga mtedza ndi mazira, zimakhala ndi michere yomwe imathandizira kukumbukira ndikukula kwaubongo.

Mutha kuthandiza kuthandizira thanzi lanu laubongo komanso kukulitsa chidwi chanu, kukumbukira kwanu komanso momwe mungakhalire mwanzeru kuphatikiza zakudya izi m'zakudya zanu.