Zakudya za 11 zabwinoubongo

Zamkati

• 1. Tiyi wobiriwira
• 2. Salimoni
• 3. Chokoleti chakuda
• 4. Mbeu za dzungu
• 5. Phwetekere
• 6. Yisiti Yothira
• 7. Zipatso za Brussels
• 8. Broccoli
• 9. Mkaka
• 10. Dzira
• 11. lalanje
• Maphikidwe olimbikitsa ubongo
• 1. Saladi ya phwetekere ndi dzira lowiritsa
• 2. Salimoni mu msuzi wa lalanje

Zakudya zokhala ndi ubongo wathanzi ziyenera kukhala zolemera mu nsomba, mbewu ndi ndiwo zamasamba chifukwa zakudya izi zili ndi omega 3, yomwe ndi mafuta ofunikira kuti ubongo ugwire bwino ntchito.

Kuphatikiza apo, ndikofunikanso kuyika ndalama pazakudya zomwe zili ndi mavitamini ndi michere yambiri, popeza zimakhala ndi zinthu zamphamvu zopewera antioxidant zomwe zimathandiza kupewa kuwonongeka kwa ma neuron, kukonza kukumbukira komanso kusunga ubongo. Zakudya izi zithandizanso kupewa kukula kwa matenda monga kukhumudwa, misala, Alzheimer's kapena Parkinson, mwachitsanzo.

Kuti mupeze maubwino awa, ndikofunikira kudya zakudya izi tsiku lililonse, kuphatikiza pakusagwiritsa ntchito maola ambiri osadya, popeza ubongo umakhala wopanda mphamvu, imwani madzi okwanira malita 1.5 mpaka 2 patsiku, chifukwa ngati thupi lataya madzi Ubongo sugwira ntchito bwino, ndipo pewani zakumwa zoledzeretsa, zomwe ndi poizoni ku ubongo.

Chakudya kuti ubongo ugwire bwino ntchito chiyenera kukhala gawo la chakudya chamagulu komanso chopatsa thanzi, chomwe chitha kuchitidwa motsogozedwa ndi katswiri wazakudya kapena wazakudya mwanjira iliyonse malinga ndi zosowa za munthu aliyense.

1. Tiyi wobiriwira

Tiyi wobiriwira, wotchedwa sayansi Camellia sinensis, ali ndi tiyi kapena khofi momwe amapangidwira yomwe imathandizira kukhala tcheru, imathandizira kusintha kwa kuchuluka kwa serotonin muubongo, imathandizira kukumbukira ndikuchulukitsa chidwi, chomwe chimakupatsani mwayi wopanga zochitika tsiku ndi tsiku ndikuwunika kwambiri, kukonza magwiridwe .

Tiyi iyi ilinso ndi L-theanine yomwe ndi amino acid wofunikira kuonjezera zochita za ma neurotransmitters, monga GABA, omwe amachepetsa nkhawa komanso amathandizira kuti thupi lizisangalala.

Kuphatikiza apo, tiyi wobiriwira amakhala ndi flavonoids ndi makatekini okhala ndi ma antioxidant komanso odana ndi zotupa omwe amateteza ubongo ku zipsyinjo zomwe zimachitika chifukwa cha zopitilira muyeso ndikuchepetsa chiopsezo chotenga matenda monga Parkinson ndi Alzheimer's.

Momwe mungadye: imwani makapu awiri kapena atatu patsiku, pogwiritsa ntchito tiyi wobiriwira, thumba la tiyi kapena ufa. Komabe, tiyi sayenera kumwa mukatha kudya chifukwa caffeine imasokoneza kuyamwa kwa chitsulo, calcium ndi vitamini C ndi thupi komanso ngakhale usiku, kuti zisasokoneze tulo.

2. Salimoni

Salmon ndi gwero labwino kwambiri la omega 3, lomwe ndi lofunika kwambiri popanga maselo aubongo ndi mitsempha, zomwe ndizofunikira kuthamangitsa mayankho aubongo, kuthandizira kuphunzira ndikukweza kukumbukira.

Kafukufuku wina akuwonetsanso kuti omega 3 ya salmon ikuwoneka kuti ikuthandizira kuchepetsa kukhumudwa pokweza kapangidwe kake ndi kagwiritsidwe ntchito ka ma neurotransmitters monga serotonin ndi dopamine.

Momwe mungadye: nsomba zimatha kudyedwa wokazinga, kusuta, kusambira kapena kukazinga katatu pamlungu.

3. Chokoleti chakuda

Chokoleti chamdima chimakhala ndi flavonoids, makatekini ndi ma epicatechins omwe ali ndi antioxidant pochepetsa kuwonongeka kwa ma cell aubongo ndikulimbikitsa mpweya waubongo, womwe ungathandize kupititsa patsogolo maphunziro ndikuchepetsa kuchepa kwamaganizidwe okalamba, makamaka kukumbukira. Chifukwa chake, chokoleti chakuda chingathandize kupewa Alzheimer's kapena Parkinson.

Kuphatikiza apo, mtundu uwu wa chokoleti umawonjezeranso moyo wabwino chifukwa umakhala ndi tryptophan momwe umapangidwira, womwe ndi amino acid wofunikira kuti serotonin ipangidwe ndi ubongo.

Momwe mungadye: ingodya ma gramu 25 mpaka 30 kapena lalikulu chokoleti chakuda patsiku, pambuyo pa nkhomaliro kapena chakudya chamadzulo. Choyenera, chokoleti chakuda chiyenera kukhala ndi cocoa osachepera 70%.

4. Mbeu za dzungu

Mbeu zamatungu ndizolemera ma antioxidants monga phenolic acid ndi flavonoids omwe amaletsa magwiridwe antchito amamasulidwe omasuka m'maselo aubongo ndikuchepetsa kuwonongeka kwa ubongo.

Mbeu izi ndi gwero labwino kwambiri la mchere monga chitsulo, zinc, mkuwa ndi magnesium, zomwe ndizofunikira pakukweza magwiridwe antchito a neuron, komanso kuthekera kwa kuphunzira ndi kukumbukira, kukhala zothandiza kwambiri popewa matenda a Alzheimer's ndi Parkinson.

Momwe mungadye: wina akhoza kudya nthanga mu mawonekedwe owotcha, owiritsa kapena owotcha, ngati ufa m'makeke ndi buledi kapena mavitamini kapena timadziti, mwachitsanzo.

5. Phwetekere

Phwetekere ili ndi lycopene ndi fisetin m'mapangidwe ake omwe ali ndi anti-inflammatory and antioxidant action omwe amathandiza kuchepetsa kutupa kwa ma neuron ndi kupsinjika kwa oxidative komwe kumachitika chifukwa cha ma radicals aulere, chifukwa chake, kumathandiza kupewa matenda omwe amakhudza ubongo monga Alzheimer's, cerebral ischemia ndi kulanda.

Momwe mungadye: phwetekere ndi zipatso zosunthika kwambiri ndipo zitha kudyedwa mwachilengedwe komanso zimasinthidwa ngati phala, msuzi, msuzi, msuzi, ufa kapena kusinkhasinkha.

6. Yisiti Yothira

Yisiti ya Brewer ndi gwero labwino la mavitamini a B, mapuloteni ndi michere, yomwe imathandizira kukonza zikhalidwe zoperekera chidziwitso kuchokera ku ma neuron, kukonza kukumbukira.

Kuphatikiza apo, yisiti ya brewer imachulukitsa kuchuluka kwa ma neurotransmitter GABA muubongo, kuthandiza kubwezeretsa ma neuron oyenera, ofunikira kuti ubongo ugwire bwino ntchito.

Momwe mungadye: yisiti ya mowa imatha kudyedwa ngati ufa kapena kapisozi ndikupeza zabwino zonse kumangodya supuni 1 mpaka 2 ya yisiti wa ufa tsiku lililonse wothira chakudya kapena makapisozi atatu, katatu patsiku, limodzi ndi chakudya chachikulu.

7. Zipatso za Brussels

Zipatso za Brussels ndi masamba obiriwira omwe ali ndi sulforaphanes, vitamini C ndi omega 3, omwe ndi ma antioxidants abwino omwe amathandiza kupewa ndikupewa kufa kwama cell aubongo.

Kafukufuku wina akuwonetsanso kuti ziphuphu za brussels zili ndi canferol, kampani yomwe ili ndi mphamvu zotsutsana ndi zotupa zomwe zitha kuthandiza kuchepetsa chiopsezo cha matenda opatsirana aubongo monga Alzheimer's, mwachitsanzo.

Kabichiyu amakhalanso ndi mchere wambiri monga phosphorous ndi zitsulo zofunika pakugwira ntchito kwa ma neuron, kuti ubongo ukhale wathanzi.

Momwe mungadye: Mutha kuphika zipatso za brussels ndikukhala oyambira kapena ngati mbale yayikulu.

8. Broccoli

Chifukwa imakhala ndi flavonoids, vitamini C ndi K komanso ma glucosinolates okhala ndi antioxidant, broccoli ndichakudya chabwino kwambiri kuti ubongo ukhale wathanzi. Vitamini K ndiyofunikanso pakupanga sphingolipids, mtundu wamafuta omwe amapezeka m'maselo aubongo, kuteteza ma cell, kusunga ubongo wathanzi, ndikuthandizira kukumbukira.

Momwe mungadye: broccoli itha kudyedwa yophika kapena yaiwisi m'masaladi, mpunga, gratin kapena timadziti, mwachitsanzo.

9. Mkaka

Mkaka uli ndi tryptophan womwe ndi amino acid wofunikira kwambiri popanga serotonin ndiubongo womwe umawongolera magawo amubongo omwe amachititsa kudya, kusuta, kusuta komanso kukhumudwa, kuwonjezera pakuthandizira magwiridwe antchito a ubongo ndi kukumbukira, komanso kuthandiza kugona mwamtendere, zomwe ndizofunikira kusunga zomwe mwaphunzira.

Momwe mungadye: Mkaka ukhoza kumwedwa wopanda mavitamini kapena kugwiritsidwa ntchito pokonza makeke, ma pie kapena maswiti, mwachitsanzo.

10. Dzira

Dzira ndi gwero labwino la michere yokhudzana ndi thanzi laubongo, kuphatikiza mavitamini B6 ndi B12, folate ndi choline. Mavitamini a B ndi folic acid ndizofunikira pakukula kwaubongo ndikupanga magawo a ma neuron, kukonza magwiridwe antchito. Kafukufuku wina akuwonetsa kuti kusowa kwa folic acid kumatha kukhala kokhudzana ndi matenda amisala mwa okalamba komanso kuti mavitamini a B, makamaka dzira B12, amathandizira kuchepetsa kukumbukira kukumbukira komwe kumakalamba komanso kulimbana ndi kukhumudwa.

Choline, mbali inayi, ndi chinthu chofunikira kwambiri pakupanga acetylcholine muubongo, womwe ndi ma neurotransmitter omwe amathandizira kuwongolera momwe amakumbukira komanso kukumbukira.

Momwe mungadye: dzira limatha kudyedwa lophika tsiku lililonse, kuwonjezeredwa m'masaladi kapena kugwiritsidwa ntchito popanga makeke kapena maswiti, mwachitsanzo. Phunzirani momwe mungayikitsire dzira muzakudya m'njira yoyenerera.

11. lalanje

Orange ili ndi vitamini C wambiri, antioxidant wamphamvu yemwe amagwira ntchito polimbana ndi zopitilira muyeso zomwe zitha kuwononga ma neuron, chifukwa chake chipatsochi chitha kuthandiza kukonza kukumbukira ndikuchepetsa chiopsezo chokhala ndi Alzheimer's.

Kafukufuku wina akuwonetsa kuti pafupifupi lalanje patsiku limapereka kuchuluka kwa vitamini C tsiku lililonse lomwe thupi limafunikira.

Momwe mungadye: lalanje amatha kudya mwachilengedwe, timadziti kapena mavitamini.

Maphikidwe olimbikitsa ubongo

Maphikidwe ena omwe amagwiritsa ntchito zakudya izi kupititsa patsogolo ubongo komanso achangu, osavuta kukonzekera komanso opatsa thanzi kwambiri ndi awa:

1. Saladi ya phwetekere ndi dzira lowiritsa

Zosakaniza

• Tomato wothira 2 kapena chikho chimodzi cha theka la tomato wamatcheri;
• 1 dzira yophika kudula mu magawo;
• 1 ndi theka chikho cha broccoli wophika;
• Supuni 1 ya nyemba yokazinga yamatungu;
• Mafuta owonjezera a maolivi;
• Mchere kulawa mpaka nyengo.

Kukonzekera akafuna

Mu mbale, ikani zonse zosakaniza ndikusakaniza. Onjezerani mafuta a maolivi ndi mchere mpaka nyengo. Kutumikira kenako. Saladi iyi ndi njira yabwino kwambiri poyambira.

2. Salimoni mu msuzi wa lalanje

Zosakaniza

• Zingwe za nsomba za 4 ndi khungu;
• 400 magalamu a ziphuphu za Brussels;
• Madzi a malalanje awiri;
• Supuni 2 zamafuta owonjezera a maolivi;
• Theka chikho cha chives chodulidwa;
• 1 msuzi wa coriander watsopano;
• Mchere ndi tsabola watsopano wakuda kuti mulawe.

Kukonzekera akafuna

Sakanizani uvuni ku 200ºC. Lembani pepala lophika ndi pepala la aluminiyamu kapena pepala. Mu mbale, sakanizani mabala a brussels, chives, coriander, maolivi, mchere ndi tsabola. Gawani izi pa pepala lophika. Konzani zokometsera za salimoni ndi mchere ndi tsabola ndikuziyika pazomera za brussels. Ikani msuzi wa lalanje pamwamba pa timadzi ta nsomba ndi kuphika kwa mphindi 15. Kenako khalani maphunziro apamwamba. Monga mchere, mutha kudya lalikulu chokoleti chakuda.