Ubongo ndi minofu ndipo ndikofunika kuti ukhale wolimba. Pushups ndi zopopera sangachite, koma zakudya zabwino zidzatero! Ndili ndi zakudya zisanu ndi ziwiri zomwe zingakuthandizeni kukumbukira ntchito, kukuletsa matenda a ubongo, ndi zina zambiri.
Zolemba
Monga ngati tikusowa chifukwa china choti tisangalale ndimasangalalo obiriwira! Mafupa amadzaza ndi zakudya zowonjezera 20 zofunika. Vitamini E, imodzi mwa zakudya zimenezi, yasonyezedwa kuti iyambe kuchepetsa matenda a Alzheimer's.
Mafupa amakhalanso ndi potaziyamu, zomwe zasonyeza kuti angathe kusunga ubongo pogwiritsa ntchito zikwapu.
Sikumayambiriro kwambiri kuti ayambe kufooketsa matendawa. Pitirizani kusunga zigawo, popeza avocado ndi olemera kwambiri a kalori, ndipo sizitenga zambiri kuti mupeze phindu . Alalikire pa sangweji yanu, yonjezerani phokoso lanu la dzira, kapena muziligwiritsa ntchito kuti mupange chisangalalo kuti musangalale ndi ziwindi.
Wild Salmon
Mwinamwake mukudziwa kuti nsomba zakutchire zimatamandidwa nthawi zonse ngati gwero lodabwitsa la omega-3s. Nazi zomwe simukuzidziwa: Ubongo wanu umafuna kuti mafuta acids azigwira bwino. Amateteza maselo a ubongo kuvulala, amachepetsa kutupa, komanso amathandiza kutulutsa mavoti, momwe ubongo wathu umalankhulira ndi thupi lathu lonse. Kafukufuku wasonyeza kuti kudya nsomba monga saumoni zakutchire kungachepetse chiopsezo cha matenda a Alzheimer's. Apa pali njira yowonjezera-yokhoza kukhala yopezera nsomba yophikidwa mu paketi ya zojambulazo.
Kuyeretsa ndi mphepo!
Beets
Beets ndi maswiti a chilengedwe! Chokoma ndi chokoma, iwo ali odzaza mphamvu yowonjezera ubongo. Nyama zili ndi mkulu wa nitrates. Asayansi ku University of Wake Forest adatsimikiza kuti nitrates izi zingapangitse magazi kutuluka ndi mpweya ku ubongo.
Oats
Ndili oats mu njira yayikulu.
( Oats usiku odya ndi chakudya cham'mawa!) Mbeu zodzala ndi minofu zimapereka shuga, mafuta a ubongo. Ndipo, popeza thupi lanu limayaka oats pang'onopang'ono, zimakhala zovuta kwa maola ambiri.
Blueberries
Blueberries ndi zakudya zokwanira. Amakhala ndi zakudya zambiri, choncho n'zosadabwitsa kuti zochepazi zimathandizanso kuti ubongo ukhale wathanzi! Iwo ali odzaza ndi antioxidants-ochuluka kuposa chakudya chirichonse kunja uko.
Ma antioxidants awa awonetsedwa kuti amachepetsa kupweteka kwambiri mu kukumbukira ndi kuyendetsa galimoto. Kafukufuku wa Dr. James Joseph wa USDA adapeza kuti zipatsozi zimapangitsa ubongo kugwira bwino ntchito komanso kusokoneza ubongo wa ubongo. Mafuta a Blueberries ndi osavuta kuphatikizapo zakudya zanu ( makamaka ngati nthawi zonse muli ndi njala !): Idyani okha, pamwamba pa yogurt kapena oatmeal, kapena muwaphike mu maffine wathanzi!
Tomato
Mofanana ndi blueberries, tomato muli ndi mankhwala othandiza kuti mukhale ndi antioxidants-kutanthauza kuti, lycopene . Antioxidants amatetezera kuwonongeka kwakukulu kwa maselo, kuthandiza kuteteza matenda a Alzheimer's and dementia. Thupi lanu limatulutsa zinyama zambiri mukamadya tomato wophika mosiyana ndi zowonjezera. Zabwino kuti mudziwe!
Biringanya
Mphamvu yamtundu! Zakudya zamtundu wambiri monga biringanya zili ndi phytochemicals zomwe zingachititse kuti chikumbumtima chisataye.
Mu maphunziro ena, anthocyanins (omwe amapatsa mazira ake) amawonetsedwa kuti apititse patsogolo luso lophunzira, kukumbukira, ndi luso loyanjana. Yambani kuphatikizapo biringanya zambiri m'moyo wanu lero!
Bzalani biringanya ndi mozzarella yambiri komanso tirigu wambiri wa tirigu wa Parm. Kapena kudula biringanya kukhala nthungo, kuvala ndi azungu azungu ndi tirigu wathunthu panko, ndi kuphika kuti ukhale wathanzi! Mukhoza kuphika chidutswa cha biringanya mu skillet ndikuchigwiritsa ntchito ngati pizza.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!