Mavitamini a Ubongo: Kodi Mavitamini Amatha Kukulitsa Kukumbukira?

Zamkati

• Kodi pulogalamu yanu ingakuthandizeni kukumbukira?
• Vitamini B12
• Vitamini E
• Zowonjezera zina zomwe zingathandize
• Njira zabwino zothandiza kukumbukira kwanu
• Zosankha za moyo zomwe zimawononga kukumbukira

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

Kodi pulogalamu yanu ingakuthandizeni kukumbukira?

Mavitamini ena ndi mafuta acids akuti amachepetsa kapena kupewa kukumbukira kukumbukira. Mndandanda watali wazothetsera mavutowa umaphatikizapo mavitamini monga vitamini B12, mankhwala azitsamba monga ginkgo biloba, ndi omega-3 fatty acids. Koma kodi chowonjezera chingakulitseni kukumbukira kwanu?

Umboni wambiri pazinthu zowonjezera zowonjezera kukumbukira sizolimba kwambiri. Apa, tikambirana zomwe kafukufuku wam'chipatala waposachedwa akunena za mavitamini ndi kukumbukira kukumbukira.

Vitamini B12

Asayansi akhala akufufuza za ubale wapakati pa B12 (cobalamin) ndi kukumbukira kukumbukira. Komabe, ngati mutapeza B12 yokwanira, palibe umboni kuti kudya kwambiri kumakhala ndi zotsatira zabwino.

Kuperewera kwa B12 kumakhala kofala kwambiri kwa anthu omwe ali ndi vuto la m'mimba kapena m'mimba, kapena odyetsa okhwima. Kuopsa kwa kuchepa kwa B12 kumakulanso ndi ukalamba. Izi ndichifukwa chakuchulukirachulukira kwa asidi m'mimba mwa achikulire.

Mankhwala a shuga metformin awonetseranso kuti amachepetsa ma B12. Mankhwala ena monga proton pump inhibitors, mankhwala oletsa kutupa monga prednisone, ndi njira zakulera zitha kutsitsa milingo ya B12.

Muyenera kukhala ndi B12 yokwanira mwachilengedwe, chifukwa imapezeka mu zakudya monga nsomba ndi nkhuku. Mbewu yolimbitsa chakudya cham'mawa ndi njira yabwino kwa omwe amadya zamasamba.

Komabe, anthu omwe ali ndi matenda ena, omwe ali ndi mankhwala ena, kapena anthu omwe ali ndi asidi otsika m'mimba sangathe kuyamwa B12 pachakudya ndipo angafunike chowonjezera pazakudya kuti akhale ndi magawo okwanira.

Gulani mavitamini B12 othandizira pa intaneti.

Vitamini E

Pali umboni wina wosonyeza kuti vitamini E itha kupindulitsa malingaliro ndi kukumbukira kwa okalamba. A m'magazini a JAMA adapeza kuti kuchuluka kwa vitamini E kumatha kuthandiza anthu omwe ali ndi matenda a Alzheimer's.

Ophunzira adatenga kuchuluka kwa mayunitsi 2,000 apadziko lonse lapansi (IU) patsiku. Komabe, ndalamayi itha kukhala yosatetezeka kwa anthu ena, malinga ndi Dr. Gad Marshall waku Harvard Medical School.

Kutenga zoposa 400 IU patsiku kumakhala koopsa makamaka kwa anthu omwe ali ndi matenda amtima, makamaka kwa iwo omwe amachepetsa magazi. Kafukufuku wina wasonyeza kuti vitamini E yowonjezera imatha kuwonjezera ngozi ya khansa ya prostate.

Mosasamala zaka zanu kapena momwe muliri, muyenera kupeza vitamini E wokwanira pachakudya chanu. Funsani dokotala wanu ngati mukufuna zina zowonjezera. Kulephera kwa Vitamini E ndikosowa, ngakhale kumatha kuchitika kwa anthu omwe amadya mafuta ochepa.

Vitamini imapezeka mu:

• mtedza
• mbewu
• mafuta a masamba
• masamba, monga sipinachi ndi broccoli

Sakani zowonjezera mavitamini E pa intaneti.

Zowonjezera zina zomwe zingathandize

Pankhani ya ginkgo biloba, onse okalamba komanso ovomerezeka: Zowonjezera sizikuwoneka ngati zikuchepetsa kukumbukira kukumbukira kapena kupewa chiopsezo cha matenda a Alzheimer's.

Palibe umboni wochuluka wosonyeza ubale pakati pa omega-3 ndi kukumbukira, mwina. Komabe, kafukufuku ali mkati.

Zomwe zidapezeka kuti kumwa ma supplements ndi docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA) kudapangitsa kusintha kwakukulu pamalingaliro amakumbukidwe a episodic mwa akulu omwe ali ndi nkhawa zokumbukira.

DHA ndi mtundu umodzi waukulu wa omega-3 fatty acid, ndipo EPA ndi ina. DHA ndi EPA zimakonda kudya nsomba monga saumoni ndi mackerel.

Njira zabwino zothandiza kukumbukira kwanu

Kwa achinyamata ndi achikulire omwe, ndikofunika kuti mupeze mavitamini anu azakudya kuchokera pachakudya chomwe mumadya. Zowonjezera zimatha kudzaza mipata, koma fufuzani ndi dokotala musanadye zomwe mukufuna kudya tsiku lililonse.

Ziribe kanthu msinkhu wanu, njira yabwino yothanirana ndi kuchepa kwa kukumbukira ndikudya bwino ndikuchita masewera olimbitsa thupi komanso ubongo. Zakudya zaku Mediterranean ndizomwe zimapatsa mavitamini omwe thupi lanu limafunikira.

Zakudya zaku Mediterranean zakhala njira yothandiza kukumbukira. Zizindikiro zakudyazi ndi izi:

• makamaka zakudya zopangidwa ndi mbewu
• kuchepetsa (kapena kudula kwathunthu) nyama yofiira
• kudya nsomba
• pogwiritsa ntchito mafuta owolowa manja pophika chakudya

Zakudya zomwe zimafanana ndi zakudya za ku Mediterranean zimaphatikizaponso zakudya za MIND komanso DASH (zakudya zomwe zimayimitsa matenda oopsa). apezeka kuti amachepetsa kupezeka kwa matenda a Alzheimer's.

Zakudya za MIND, makamaka, zimatsindika kugwiritsa ntchito masamba obiriwira, masamba ndi zakudya zopangidwa ndi mbewu kuphatikiza pa mapuloteni apamwamba ndi mafuta amaolivi azakudya zaku Mediterranean.

Kukhala ndi nthandizo yolimba komanso kuchita nawo zinthu mdera lanu akuti ndi njira zochedwetsera kapena kupewa matenda amisala. Kukhazikitsa njira zabwino zogona kumatha kuteteza ubongo wanu.

pitirizani kutsimikizira kuti zolimbitsa thupi zomwe zimachitika nthawi zonse zimayambitsa ubongo m'njira zomwe zosangalatsa zina sizichita. Izi zitha kubweretsa kukumbukira bwino komanso kuzindikira kwakanthawi.

Zosankha za moyo zomwe zimawononga kukumbukira

Mutha kusintha thanzi laubongo wanu pokumbukira zakudya ndi zizolowezi zomwe zawonetsedwa kuti zimawononga. Chakudya chokazinga chalumikizidwa, chomwe chimakhudza magwiridwe antchito a ubongo.

Zinthu zambiri zomwe zimayambitsa matenda a Alzheimer, monga zakudya zopanda thanzi komanso kukhala moyo wongokhala, zimatha kuyang'aniridwa. Kusintha chimodzi mwaziwopsezozi kungathandize kuchedwetsa kuyambika kwa matenda amisala.