Zakudya 5 Zomwe Zimakulimbikitsani Kukumbukira

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Kodi mudakumanapo ndi munthu yemwe mumamudziwa bwino koma osakumbukira dzina lake? Nthawi zambiri mumayiwala komwe mumayika makiyi anu? Pakati pa kupsinjika ndi kugona tonse timakumana ndi nthawi zosaganizira, koma choyambitsa china chingakhale kusowa kwa zakudya zofunikira zomwe zimamangidwa kukumbukira. Zakudya zisanu izi zingakuthandizeni kudzaza mipata:

Selari

Chakudya chonyezimirachi chikhoza kuwoneka ngati chotaya zakudya, koma chimakhala ndi mchere wofunikira, potaziyamu, womwe umathandizira kwambiri kuti ubongo ukhale ndi mphamvu zamagetsi. Potaziyamu imakhudzidwanso ndi ntchito zapamwamba zaubongo monga kukumbukira ndi kuphunzira.

Momwe mungadyere: Sungani batala wachilengedwe wachilengedwe ndikuwaza zoumba (nyerere zakusukulu pachipika) kuti mupeze chotupitsa mwachangu chomwe chingakhutiritse dzino lanu lopweteka. Mukufuna kupindika kwatsopano ku nyerere pa chipika? Yesani ndi strawberries m'malo mwa zoumba.

Sinamoni

Sinamoni imathandizira kuti thupi lizitha kuwongolera shuga wamagazi ndipo zonunkhira izi zimathandizanso kuti ubongo ugwire ntchito. Kafukufuku akuwonetsa kuti kununkhiza sinamoni kumawonjezera kusinthika kwachidziwitso ndipo sinamoni yawonetsedwa kuti imathandizira zambiri pazantchito zokhudzana ndi chidwi, kukumbukira komanso kuthamanga kwagalimoto.

Momwe mungadyere: Ndimwaza mu khofi wanga m'mawa uliwonse koma ndizabwino pachilichonse kuyambira pa smoothie mpaka msuzi wa mphodza.

Sipinachi

Tikudziwa kuti magwiridwe antchito nthawi zambiri amachepera ndi ukalamba, koma zotsatira za Chicago Health and Aging Project zikusonyeza kuti kudya masamba atatu okha a masamba obiriwira, achikasu ndi cruciferous tsiku lililonse kumatha kuchepetsa kuchepa uku ndi 40%, yofanana ndi ubongo womwe uli pafupi wocheperako zaka zisanu. Pa mitundu yosiyanasiyana ya ndiwo zamasamba zomwe anaphunzira, masamba obiriwira a masamba anali ndi mgwirizano wamphamvu kwambiri ndi chitetezo cha ubongo.

Momwe mungadye: Ikani masamba achangu atsopano ndi vinaigrette ya basamu pazosakaniza ziwiri kapena mbale yophika nkhuku, nsomba, tofu kapena nyemba. Mukufuna china chosiyana pang'ono?

Nyemba zakuda

Ndiwo gwero labwino la thiamin. Vitamini B iyi ndi yofunikira kwambiri pamaselo athanzi aubongo ndi magwiridwe antchito chifukwa imafunikira kaphatikizidwe ka acetylcholine, neurotransmitter yofunika kwambiri kukumbukira. Kutsika kwa acetylcholine kwalumikizidwa ndi kuchepa kwaukalamba kokhudzana ndi ukalamba komanso matenda a Alzheimer's.

Momwe mungadye: Gwirizanitsani saladi ndi msuzi wakuda wa nyemba kapena sangalalani nawo m'malo mwa nyama mu tacos ndi burritos kapena kuwonjezera pa ma patties owonjezera a burger.

Katsitsumzukwa

Masamba a kasupeyu ndi gwero labwino. Kafukufuku wopangidwa ku Yunivesite ya Tufts adatsata amuna pafupifupi 320 kwa zaka zitatu ndipo adapeza kuti omwe anali ndi magazi ambiri a homocysteine ​​adawonetsa kukumbukira, koma amuna omwe amadya zakudya zokhala ndi folate (zomwe zimachepetsa milingo ya homocysteine) zimateteza kukumbukira kwawo. Kafukufuku wina waku Australia adapeza kuti kudya zakudya zopatsa thanzi kumalumikizidwa ndikusintha kwazidziwitso mwachangu komanso kukumbukira kukumbukira. Pambuyo pa milungu isanu yokha ya folate yokwanira, amayi omwe anali mu phunziroli adawonetsa kusintha kwa kukumbukira.

Momwe mungadye: Katsitsumzukwa ka nthunzi m'madzi a mandimu kapena nkhungu ndi adyo zinapatsa mafuta a maolivi osakwanira komanso grill mu zojambulazo.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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