Ndi zakudya ziti zomwe zingakupangitseni kuti mumvetse bwino? Choonadi chimalankhulidwa, pali zakudya zambiri zomwe zingapangitse kuphunzira, kumvetsetsa ndi kukumbukira. Nzeru, kukumbukira ndi kuphunzira zimadalira zinthu zambiri, kuphatikizapo kuchita masewera olimbitsa thupi, kugona ndi chakudya.
Ndatchula zakudya zisanu ndi ziwiri zomwe zingalimbitse ubongo wanu masiku ano, ndipo zimalimbikitsa thanzi labwino la ubongo mawa. Ngakhale kuti zochitika za ubongo zomwe zimagwirizanitsidwa ndi zinthu zakudyazi zingalimbikitse ubongo wanu kugwira ntchito, iwo sanawonetseredwe kuti azichita zimenezi pofufuza. Komabe, zakudya zonsezi zimapangidwanso zakudya zowonjezera zakudya.
Zindikirani zakudya zanu zopsereza ndikuzichotsa ku mndandanda wanu wa zakudya zowonjezera ubongo --- koma werengani za iwo, chifukwa ndapanga mfundo polemba mndandanda wa zakudya zina.
1 - Blueberries
Flavonoids, thanzi lomwe limalimbikitsa mitundu ya zomera zomwe zimawapatsa mtundu wawo, lingakuthandizeni kukumbukira kukumbukira, kuphunzira ndi kulingalira kwakukulu, pang'onopang'ono pochepetsa kuchepa kwa zaka zomwe zimakhudza kuganiza bwino ndi kukumbukira. Blueberries ndi odzaza ndi flavonoids.
Mwamsanga : Blueberries ndi osangalatsa kwambiri komanso yabwino. Aphatikizeni pa ufa, wothira mu saladi, mikate yofulumira, zikondamoyo, ndi ma yogurt, kapena kungokamba pang'ono. Fomu iliyonse idzachita: yatsopano, yozizira, youma, kapena yowuma.
2 - Azitona
Kudya maolivi nthawi zonse kungapangitse kuti ubongo ukhale wochepa kwambiri pakapita nthawi. Izi zimachokera ku mafuta a mono-insaturated omwe ali mu azitona. Mafuta abwinowa amaphatikizidwa m'maselo onse ndipo angalimbikitse kutengera mpweya wabwino ku ubongo. Mafuta okhuta (kuchokera ku zinyama, magwero a mkaka, ndi zakudya zokazinga), komano, akhoza kuumitsa maselo.
Zomwe mwamsanga : Gwiritsani ntchito maolivi ngati chakudya chokwanira, monga chakudya cham'mawa mabokosi a masana, kapena ngati chakudya chamadzulo. Azimaphatikizapo mu casseroles, malo a ku Mexico, saladi, pizza komanso zambiri!
3 - mtedza
Ngati mulibe mankhwalawa kapena mtedza, kudya mtedza kungathandize kuti ubongo wanu ukhale wogwira ntchito. Chifukwa chiyani? Chifukwa mtedza ndiwo magwero a mafuta a mono-insaturated ndi vitamini E, onse awiri omwe angateteze ubongo ku matenda otupa, monga a Alzheimer's. Kodi amachita bwanji zimenezi? Amagwiritsira ntchito zinthu zomwe zimawononga ubongo, zomwe zimatchedwa "radicals".
Mfundo Yopindulitsa : Kupita pang'ono! Onetsetsani kuti mumvetsetse kukula kwa magawo mukamadya mtedza. Mungathe kukhala ndi mtedza monga chotupa kapena yogurt, monga chophika chokha, kapena pamwamba pa saladi kapena zophika. Ngati muli ndi zotupa kwa mtedza, yesetsani kugwiritsa ntchito mbewu m'malo mwake. Iwo angapereke ubwino wofanana ubongo.
4 - Nsomba
Chakudya china chofala, nsomba zingakhale zopanda malire kwa anthu ena, koma kwa iwo omwe angadye nsomba, nsomba zingakhale ndi ubwino wosaneneka ubongo. Kwa wina, kudya nsomba nthawizonse kumawoneka kukhala ndi zotsatira pa kukula kwa ubongo (misa). Kugwiritsa ntchito nsomba nthawi zonse kungachepetsenso ubongo ukalamba. Pomalizira, mafuta (omega-3 fatty acids) omwe amakhalapo mu nsomba zamphongo angathandize kuthetsa mavuto, kusinkhasinkha, ndi kukumbukira.
Mwamsanga : Ngati simukusowetsa nsomba, yambani kugwira nsomba ndikuyendetsa nsomba, yomwe ili yofanana ndi nsomba ziwiri pamlungu wa nsomba zamchere (salimoni, halibut, mackerel, dzimbiri). Ngakhale kudya 1 kutumikira pa sabata kuli bwino kuposa ayi! Limbikitsani kugwiritsira ntchito tuna ya mercury mpaka ma ola 6 pa sabata. Ngati muli ndi vuto la nsomba, yesetsani zakudya izi m'malo mwa azitona, mafuta, avocado ndi mtedza.
5 - Chokoleti
Ndani sakonda chokoleti? Izi zikhoza kukhala uthenga wabwino kwambiri womwe mudzamva tsiku lonse: chokoleti chamdima chikhoza kuwonjezera magazi kupita ku ubongo, ndi kusintha maganizo ndi maganizo. Chifukwa chiyani? Ma cocoa flavanols (zomera zomwe zimapezeka mu nyemba za kakale) komanso za caféine zimapanga.
Mwamsanga : Tipange kusankha maswiti-ngati mukudya, sankhani maswiti monga chokoleti chakuda chomwe chimapangitsanso thanzi lanu lonse.
6 - Kutaya
Tembenuzirani guacamole imeneyo siipa kwa inu nonse! Mavitamini mwachibadwa amakhala odzaza mafuta (omega-3 fatty acids), omwe amatha kupititsa patsogolo magazi kupita ku ubongo. Mwazi wochulukira ku ubongo ungatanthauze ubongo wabwino.
Mwamsanga : Tipani mapulogalamu pamasangweji m'malo mwa mayonesi, muziwaza mu cubes ngati chakudya chala, kapena perekani nyemba ya avocado ndi supuni ndi finyani ya mandimu ndi kuwaza mchere. Mukhozanso kugwiritsa ntchito tsambalo mu kuphika kwanu, monga mu avocado based based brownies.
7 - Mazira
Choline ndi mchere wofunika kwambiri pa chitukuko cha malo okumbukira, omwe ndi njira yomwe imachitika zaka 6 zoyambirira za moyo. Dzira imodzi yolk ili ndi mamiligalamu 200 a choline, omwe amakumana kapena amakwaniritsa zosowa za ana mpaka zaka zisanu ndi zitatu. Amuna amafunikira 550 mg pamline pa tsiku, pamene amayi amafunikira 425 mg choline tsiku, malinga ndi Institute of Medicine. Mazira ndi imodzi mwa malo olemera kwambiri a choline mu zakudya, kuphatikizapo zakudya zina zambiri.
Chidule : Chicken chiwindi, sockeye salimoni ndi quinoa ndi njira zina za choline muyenera kupewa mazira.