Omega 3 imalimbikitsa ubongo ndi kukumbukira

Zamkati

• Momwe Mungagwiritsire Ntchito Omega 3 Kulimbikitsa Kukumbukira
• Nthawi yoti mutenge omega 3 supplement
• Zakudya zina zokumbukira

Omega 3 imathandizira kuphunzira chifukwa ndi gawo la ma neuron, omwe amathandizira kuthamangitsa mayankho aubongo. Mafuta a asidiwa amathandiza kwambiri ubongo, makamaka kukumbukira, zomwe zimapangitsa kuti aziphunzira mofulumira.

Kuchuluka kwa omega 3 kumalumikizidwa ndikuwerenga bwino komanso kukumbukira bwino, komanso zovuta zamakhalidwe. Ngakhale sikuti aliyense amene ali ndi vuto lotanganidwa amakhala ndi omega 3 fatty acids, kusowa kwa michere imeneyi kumatha kuthana ndi mavuto osamala komanso kuphunzira.

Momwe Mungagwiritsire Ntchito Omega 3 Kulimbikitsa Kukumbukira

Njira yabwino yopititsira patsogolo ubongo ndi kukhala ndi chakudya chamagulu komanso kudya nsomba ndi nsomba zonse, kumatsimikizira zosowa za omega 3. Chifukwa chake, tikulimbikitsidwa kudya zakudya zokhala ndi asidi wamafuta tsiku lililonse, monga:

• Nsomba: Tuna, sardines, nsomba, mumapezeka nsomba, tilapia, hering'i, anchovies, nsomba ya makerele, m'nyanja zikuluzikulu;
• Zipatso: Mtedza; mabokosi, maamondi;
• Mbewu: chia ndi fulakesi;
• Cod mafuta a chiwindi. Dziwani zabwino za mafuta a cod chiwindi.

Malinga ndi World Health Organisation, kuchuluka kwa omega 3 kwa tsiku ndi tsiku kwa akuluakulu ndi 250 mg, ndipo kwa ana ndi 100 mg ndipo ndalamazi zimatheka ndikudya nsomba ndi nsomba katatu mpaka 4 pa sabata.

Nthawi yoti mutenge omega 3 supplement

Ngati sizotheka kudya nsomba pafupipafupi kapena kuperewera kwa omega 3 kumapezeka pakayezetsa magazi, wofunsidwa ndi adotolo, zitha kuwonetsedwa kuti mugwiritse ntchito omega 3 zowonjezera mu makapisozi, omwe atha kugulidwa kuma pharmacies , malo ogulitsa mankhwala ndi masitolo ena akuluakulu. Koma kuti izi zitheke ndikofunikira kukhala ndi kuthandizira kwa dokotala kapena katswiri wazakudya kuti asawononge thanzi.

Zakudya zina zokumbukira

Kumwa tiyi wobiriwira tsiku lonse ndi njira yabwino yothetsera kukumbukira ndi kusinkhasinkha. Onani zitsanzo zambiri za zakudya zomwe zimathandizira kukonza kukumbukira ndikulimbikitsa ubongo mu kanemayu: