The 10 Best Nootropic Supplements to Boost Brain Power

Zamkati

• 1. Mafuta a Nsomba
• 2. Resveratrol
• 3. Kafeini
• 4. Phosphatidylserine
• 5. Acetyl-L-Carnitine
• 6. Ginkgo Biloba
• 7. Kulenga
• 8. Bacopa Monnieri
• 9. Rhodiola Rosea
• 10. S-Adenosyl Methionine
• Tengani Uthenga Wanyumba

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Nootropics ndizowonjezera zachilengedwe kapena mankhwala omwe amathandizira ubongo kugwira ntchito mwa anthu athanzi.

Zambiri mwazimenezi zimatha kukulitsa chikumbukiro, chidwi, chidwi, chidwi ndi magwiridwe antchito. Nootropics ingathenso kuchepetsa kuchepa kwokhudzana ndi zaka muubongo.

Nawa ma 10 a nootropic othandizira kuti ubongo wanu ugwire ntchito.

1. Mafuta a Nsomba

Mafuta a nsomba ndi gwero lolemera la docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA), mitundu iwiri ya omega-3 fatty acids.

Izi zidulo zamafuta zimalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza thanzi laubongo ().

DHA imagwira ntchito yofunika kwambiri pakukonza kapangidwe ka ubongo wanu. M'malo mwake, amawerengera pafupifupi 25% yamafuta onse, ndipo 90% yamafuta omega-3, omwe amapezeka m'maselo anu amubongo (,).

Omega-3 fatty acid m'mafuta amafuta, EPA, ali ndi zotsutsana ndi zotupa zomwe zimatha kuteteza ubongo kuti usawonongeke komanso ukalamba ().

Kutenga ma DHA othandizira kumalumikizidwa ndi luso loganiza bwino, kukumbukira komanso kuchitapo kanthu mwa anthu athanzi omwe ali ndi vuto lochepa la DHA. Zathandizanso anthu omwe akukumana ndi kuchepa pang'ono kwa magwiridwe antchito a ubongo (,,).

Mosiyana ndi DHA, EPA sikuti nthawi zonse imagwirizanitsidwa ndi magwiridwe antchito aubongo. Komabe, mwa anthu omwe ali ndi vuto la kupsinjika, limalumikizidwa ndi maubwino monga kusinthasintha kwa malingaliro (,,,,).

Kutenga mafuta amafuta, omwe amakhala ndi mafuta onse awiriwa, kwawonetsedwa kuti zithandizira kuchepetsa kuchepa kwa magwiridwe antchito aubongo okhudzana ndi ukalamba (,,,,).

Komabe, umboni wamafuta osungira mafuta omwe amateteza kuubongo ndiosakanikirana (,).

Ponseponse, njira yabwino yopezera omega-3 fatty acids ndikudya magawo awiri a nsomba zamafuta pa sabata (20).

Ngati simungathe kusamalira izi, ndiye kuti kutenga chowonjezera kungakhale kopindulitsa. Mutha kupeza zowonjezera zambiri pa intaneti.

Kafufuzidwe kafukufuku amafunika kuti mudziwe kuchuluka kwake komanso kuchuluka kwake kwa EPA ndi DHA kuli kopindulitsa. Koma kutenga gramu imodzi patsiku la DHA ndi EPA yolimbikitsidwa nthawi zambiri amalimbikitsidwa kuti mukhale ndi thanzi laubongo ().

Mfundo Yofunika: Ngati simukudya kuchuluka kwa nsomba zamafuta, lingalirani kutenga chowonjezera cha mafuta kuti musangalatse thanzi laubongo komanso ukalamba wathanzi laubongo.

2. Resveratrol

Resveratrol ndi antioxidant yomwe imapezeka mwachilengedwe pakhungu la zipatso zofiirira komanso zofiira ngati mphesa, rasipiberi ndi mabulosi abulu. Amapezekanso mu vinyo wofiira, chokoleti ndi mtedza.

Adanenedwa kuti kumwa zowonjezera zowonjezera za resveratrol kumatha kuteteza kuwonongeka kwa hippocampus, gawo lofunikira laubongo lomwe limalumikizidwa ndi kukumbukira ().

Ngati izi ndi zoona, mankhwalawa amatha kuchepetsa kuchepa kwa magwiridwe antchito aubongo omwe mumakumana nawo mukamakula ().

Kafukufuku wazinyama awonetsanso kuti resveratrol imatha kukonza kukumbukira komanso kugwira ntchito kwa ubongo (,).

Kuphatikiza apo, kafukufuku wina pagulu laling'ono la achikulire athanzi adapeza kuti kumwa 200 mg ya resveratrol patsiku kwamasabata 26 kumathandizira kukumbukira ().

Komabe, pakadali pano palibe maphunziro aumunthu okwanira kuti atsimikizire zotsatira za resveratrol ().

Ngati mukufuna kuyesa, mutha kupeza zowonjezera m'masitolo ndi pa intaneti.

Mfundo Yofunika: Zinyama, zowonjezera zowonjezera zowonjezera zawonetsedwa kuti zikuthandizira kukumbukira ndi kugwira ntchito kwa ubongo. Sizikudziwikabe ngati mankhwalawa ali ndi zovuta zomwezo mwa anthu.

3. Kafeini

Caffeine ndimphamvu yachilengedwe yomwe imapezeka kwambiri mu tiyi, khofi ndi chokoleti chamdima.

Ngakhale ndizotheka kutenga ngati chowonjezera, palibe chosowa chilichonse chomwe mungapeze kuchokera kuzinthuzi.

Zimagwira ntchito polimbikitsa ubongo ndi dongosolo lamanjenje, kukupangitsani kuti muchepetse kutopa komanso kukhala tcheru ().

M'malo mwake, kafukufuku wasonyeza kuti caffeine imatha kukupangitsani kuti mukhale ndi mphamvu zambiri ndikuthandizira kukumbukira kwanu, nthawi zoyankhira komanso magwiridwe antchito aubongo (,,).

Kuchuluka kwa caffeine mu kapu imodzi ya khofi kumasiyana, koma kawirikawiri ndi 50-400 mg.

Kwa anthu ambiri, mlingo umodzi wa 200-400 mg patsiku nthawi zambiri umakhala wotetezeka ndipo ndi wokwanira kupindulitsa thanzi (32,, 34).

Komabe, kumwa kwambiri tiyi kapena khofi kungakhale kopanda phindu ndipo kwalumikizidwa ndi zovuta zina monga nkhawa, mseru komanso kuvuta kugona.

Mfundo Yofunika:

Caffeine ndimphamvu yachilengedwe yomwe imatha kukonza ubongo wanu ndikupangitsani kuti mukhale olimba komanso atcheru.

4. Phosphatidylserine

Phosphatidylserine ndi mtundu wa mafuta omwe amatchedwa phospholipid, omwe amapezeka muubongo wanu (,).

Adanenedwa kuti kumwa mankhwala a phosphatidylserine kungakhale kothandiza poteteza ubongo ().

Mutha kugula zowonjezerazi pa intaneti.

Kafukufuku wasonyeza kuti kumwa 100 mg ya phosphatidylserine katatu patsiku kungathandize kuchepetsa kuchepa kwa magwiridwe antchito muubongo (,, 40,).

Kuphatikiza apo, anthu athanzi omwe amatenga zowonjezera za phosphatidylserine mpaka 400 mg patsiku awonetsedwa kuti ali ndi luso loganiza bwino komanso kukumbukira (,).

Komabe, maphunziro okulirapo akuyenera kuchitika zotsatira zake za ubongo sizingamvetsetsedwe.

Mfundo Yofunika: Zowonjezera za Phosphatidylserine zitha kukulitsa luso lanu loganiza ndi kukumbukira. Zitha kuthandizanso kuthana ndi kuchepa kwa magwiridwe antchito aubongo mukamakula. Komabe, kuphunzira kwina kuli kofunika.

5. Acetyl-L-Carnitine

Acetyl-L-carnitine ndi amino acid omwe amapangidwa mwachilengedwe mthupi lanu. Imagwira ntchito yofunikira pakuchepetsa kwamagetsi, makamaka pakupanga mphamvu.

Kutenga zowonjezera za acetyl-L-carnitine akuti zimakupangitsani kukhala osamala kwambiri, kukumbukira kukumbukira ndikuchepetsa kukumbukira kukumbukira zaka ().

Zowonjezera izi zitha kupezeka m'masitolo ogulitsa mavitamini kapena pa intaneti.

Kafukufuku wina wazinyama awonetsa kuti zowonjezera ma acetyl-L-carnitine zimatha kuletsa kuchepa kwazomwe zimagwira ntchito muubongo ndikuwonjezera mphamvu zophunzirira (,).

Mwa anthu, kafukufuku wapeza kuti chitha kukhala chowonjezera chothandiza chochepetsera kuchepa kwa magwiridwe antchito aubongo chifukwa cha ukalamba. Zitha kukhalanso zothandiza pakukweza magwiridwe antchito aubongo mwa anthu omwe ali ndi dementia wofatsa kapena Alzheimer's (,,,,,,).

Komabe, palibe kafukufuku wosonyeza kuti ali ndi zotsatira zopindulitsa mwa anthu omwe ali ndi thanzi labwino omwe sakuvutika ndi kutayika kwa ubongo.

Mfundo Yofunika: Acetyl-L-carnitine ikhoza kukhala yothandiza pochotsa kutayika kwa ubongo kwa okalamba komanso anthu omwe ali ndi vuto lamaganizidwe monga dementia kapena Alzheimer's. Zotsatira zake mwa anthu athanzi sizikudziwika.

6. Ginkgo Biloba

Ginkgo biloba ndi mankhwala azitsamba ochokera ku Ginkgo biloba mtengo. Ndi chowonjezera chodziwika bwino chomwe anthu ambiri amatenga kuti alimbikitse mphamvu zamaubongo awo, ndipo chimapezeka m'masitolo ndi pa intaneti.

Amaganiziridwa kuti amagwira ntchito powonjezera kuthamanga kwa magazi kupita muubongo ndipo akuti amapititsa patsogolo ntchito zamaubongo monga kuyang'ana ndi kukumbukira ().

Ngakhale anthu ambiri amagwiritsa ntchito ginkgo biloba, zotsatira za kafukufuku wofufuza zotsatira zake zasakanikirana.

Kafukufuku wina apeza kuti kumwa mankhwala a ginkgo biloba kungathandize kuchepetsa kuchepa kwa magwiridwe antchito muubongo (,,).

Kafukufuku wina wokhudza anthu azaka zapakati athanzi adapeza kuti kumwa ginkgo biloba zowonjezera kumathandizira kukonza kukumbukira ndi kulingalira (,).

Komabe, si maphunziro onse omwe adapeza izi (,).

Mfundo Yofunika: Ginkgo biloba atha kuthandiza kukulitsa kukumbukira kwanu kwakanthawi kochepa komanso luso lanu loganiza. Ikhoza kukutetezaninso ku kuchepa kwazaka zogwira ntchito muubongo. Komabe, zotsatira sizikugwirizana.

7. Kulenga

Cholengedwa ndichinthu chachilengedwe chomwe chimagwira gawo lofunikira pakupanga mphamvu zamagetsi. Amapezeka mwachilengedwe m'thupi, makamaka m'minyewa komanso pang'ono muubongo.

Ngakhale ndizowonjezera zotchuka, mutha kuzipeza pazakudya zina, zomwe ndi nyama monga nyama, nsomba ndi mazira.

Chosangalatsa ndichakuti, zopangira zowonjezera zimatha kukonza luso la kukumbukira ndi kulingalira mwa anthu omwe samadya nyama ().

M'malo mwake, kafukufuku wina adapeza kuti odyetsa omwe amatenga zowonjezera zowonjezera adapeza kusintha kwa 25-50% pakuchita pamayeso okumbukira ndi luntha ().

Komabe, omwe amadya nyama sawona zabwino zomwezo. Izi zikhoza kukhala chifukwa chakuti alibe osowa ndipo amapeza zokwanira kuchokera ku zakudya zawo ().

Ngati muli ndi chidwi, ndizosavuta kupeza zowonjezera zowonjezera pa intaneti.

Mfundo Yofunika: Kutenga zowonjezera zowonjezera kumatha kuthandiza kukonza kukumbukira ndi kulingalira mwa anthu omwe samadya nyama.

8. Bacopa Monnieri

Bacopa monnieri ndi mankhwala opangidwa kuchokera ku zitsamba Bacopa monnieri. Amagwiritsidwa ntchito pochita zamankhwala monga Ayurveda pokonza magwiridwe antchito aubongo.

Awonetsedwa kuti apititse patsogolo luso la kulingalira ndi kukumbukira, mwa anthu athanzi komanso okalamba omwe akuvutika ndi kuchepa kwa magwiridwe antchito aubongo (,,,,,).

Komabe, tiyenera kudziwa kuti kugwiritsidwa ntchito mobwerezabwereza kwa Bacopa monnieri kwawonetsedwa kuti kumakhala ndi izi. Anthu nthawi zambiri amatenga pafupifupi 300 mg patsiku ndipo zimatha kutenga milungu inayi kapena isanu ndi umodzi kuti muwone chilichonse.

Kafukufuku wa Bacopa monnieri akuwonetsanso kuti nthawi zina zimatha kuyambitsa kutsekula m'mimba komanso kukhumudwa m'mimba. Chifukwa cha ichi, anthu ambiri amalimbikitsa kutenga chowonjezera ichi ndi chakudya ().

Yang'anani m'masitolo kapena pa intaneti.

Mfundo Yofunika: Bacopa monnieri yawonetsedwa kuti ikuthandizira kukumbukira kukumbukira ndi kulingalira mwa anthu athanzi komanso mwa omwe amachepetsa kugwira ntchito kwaubongo.

9. Rhodiola Rosea

Rhodiola rosea ndizowonjezera zochokera kuzitsamba Rhodiola rosea, yomwe imagwiritsidwa ntchito nthawi zambiri kuchipatala chaku China kulimbikitsa thanzi komanso kugwira ntchito kwaubongo.

Amaganiziridwa kuti amathandizira kukonza magwiridwe antchito am'mutu pochepetsa kutopa ().

Anthu omwe amatenga Rhodiola rosea awonetsedwa kuti apindula ndi kuchepa kwa kutopa ndikusintha kwa magwiridwe antchito aubongo (,,).

Komabe, zotsatira zasakanizidwa ().

Kuwunikanso kwaposachedwa ndi European Food Safety Authority (EFSA) kunatsimikizira kuti kafukufuku wina amafunika asayansi asanadziwe ngati Rhodiola rosea ingachepetse kutopa ndikulimbikitsa kugwira ntchito kwa ubongo (76).

Komabe, ngati mukufuna kuyesa, mutha kuyang'ana pa intaneti.

Mfundo Yofunika: Rhodiola rosea itha kuthandiza kukulitsa luso la kulingalira pochepetsa kutopa. Komabe, kufufuza kwina kumafunikira asayansi asanatsimikize zotsatira zake.

10. S-Adenosyl Methionine

S-Adenosyl methionine (SAMe) ndichinthu chomwe chimapezeka mwachilengedwe mthupi lanu. Amagwiritsidwa ntchito potengera mankhwala ndikupanga ndikuwononga zofunikira monga mapuloteni, mafuta ndi mahomoni.

Itha kukhala yothandiza kukulitsa zovuta zina za antidepressants ndikuchepetsa kuchepa kwa magwiridwe antchito aubongo omwe amawoneka mwa anthu omwe ali ndi vuto la kupsinjika (,,).

Kafukufuku wina adapeza kuti kuwonjezera SAMe ku mankhwala opatsirana pogonana a anthu omwe kale sanayankhe mankhwalawa adathandizira mwayi wawo wokhululukidwa pafupifupi 14% ().

Posachedwa, kafukufuku adapeza kuti, nthawi zina, SAMe itha kukhala yothandiza ngati mitundu ina ya mankhwala opatsirana ().

Komabe, palibe umboni kuti chowonjezera ichi chimapindulitsa anthu omwe alibe nkhawa.

Ngakhale zili choncho, amapezeka m'masitolo ndi pa intaneti.

Mfundo Yofunika: SAMe itha kukhala yothandiza pakukweza magwiridwe antchito aubongo mwa anthu omwe ali ndi nkhawa. Palibe umboni kuti izi zimakhudza anthu athanzi.

Tengani Uthenga Wanyumba

Zina mwazowonjezera izi zikuwonetsa lonjezo lenileni lakukweza ndi kuteteza thanzi laubongo.

Komabe, zindikirani kuti zowonjezera zowonjezera zamaubongo zimangothandiza kwa anthu omwe ali ndi vuto lamisala kapena omwe alibe chakudya chowonjezera.