Nkhani ya momwe ubongo ungagwiritsire ntchito bwino ntchito siziyenera kuyamba ndi mndandanda wa mapiritsi abwino kwambiri kuti muthe kusintha kwa minyewa ya neronal. Ndikosavuta kupatula zinthu zomwe zimawononga ubongo - kuposa kuyesa kudzutsa kukumbukira mwa kumwa mankhwala.
Kuperewera kwa michere ndi mavitamini angapo kumalumikizidwa kwambiri ndi vuto laubongo wamavuto - choyambirira, tikulankhula za magnesium, komanso mavitamini osungunuka a mafuta A, E ndi D. Plus, ndikofunikira kuti muphunzitse ubongo pafupipafupi kuti muthane ndi kukumbukira - werengani njira zomwe zalembedwa pansipa.
// Zinthu zolimbikitsa ku ubongo
Kuchepa kwa ntchito zaubongo kumachitika makamaka mu ukalamba - onse matenda a dementia ndi matenda ena. Komabe, kukonza magwiridwe antchito a ubongo kumakhala kothandiza kwa aliyense, kuphatikiza achinyamata - kukulitsa kukumbukira kumakuthandizani kuti muphunzire bwino.
Gawo loyamba lokonza zochita za ubongo ndikuwongolera kuchuluka kwa mahomoni opsinjika. Cortisol yayikulu imangoyipitsa kukumbukira kwakanthawi kochepa, komanso imathandizira kuti pakhale kusowa tulo - iyonso, imasokoneza ubongo kwambiri.
Komanso, chinthu china chovuta kuti chichitike ndikugwira ntchito mu ubongo ndichokoka kwambiri ndi chikonga - pamapeto pake, zochita zake zimaphwanya njira zachilengedwe zopangira mahomoni a dopamine. Mwanjira ina, kuti muchepetse ntchito za ubongo, muyenera kusiya kusuta.
// Werengani zambiri:
- kusowa tulo - zoyambitsa ndi chithandizo
- chifukwa chiyani cortisol imakwezedwa komanso momwe imatsikira
- kusiya bwanji kusuta?
Mankhwala othandizira kukonza ubongo
Musanamwe mankhwala kuti mugwiritse ntchito ubongo, ndikofunikira kuti muchepetse kusowa kwa michere. Mwachitsanzo, ndi 25% yokha ya anthu omwe amapeza magnesium wokwanira tsiku lililonse ndi chakudya, mchere wofunikira muubongo ndi ubongo wamanjenje.
Kuphatikiza apo, ma omega-3 mafuta acids, makamaka ochokera ku nyama, amatenga gawo lofunikira pakupereka magazi mpaka ku ubongo. Kuphatikiza apo, kuti ubongo uzitha kugwira bwino ntchito, mufunika kudya calcium, chitsulo, ayodini komanso mavitamini angapo - makamaka mafuta osungunuka.
// Werengani zambiri:
- magnesium - ndi zakudya ziti zomwe zimapezeka?
- omega-3s tsiku ndi tsiku - mutenga bwanji mafuta a nsomba?
- zakudya 20 zopatsa thanzi
Mavitamini ndi zopangidwa ndi ubongo
Pali mitundu iwiri ya zinthu - zina zimapangitsa kuti ubongo uziyenda bwino, pomwe zina zimayamba kuvuta. Ma magnesium omwe atchulidwa pamwambawa amawona kuti ndi opindulitsa bongo - makamaka, ali ndi mtedza. Kuphatikiza apo, zipatso ndi zipatso zina zimakhala zofunikira pa thanzi la neurons phytonutrients ndi antioxidants.
Kumbukirani kuti ma antioxidants amathandizira kuti magazi asawonongeke - chifukwa ma radicals aulere amadziwikiratu mu ubongo, kusowa kwa mavitamini ndi michere yambiri kumabweretsa kufa kwama cell a ubongo ndikukalamba mwachangu.
Zakudya zomwe zimakhala zovulaza ubongo ndizopangira mafuta othamanga (makamaka shuga, maswiti, ndi zinthu zoyera zophika ufa) - zimayambitsa zovuta zopanga insulin zomwe zimakhudza mwachindunji ntchito ya ubongo. Kuphatikiza apo, mafuta a trans amakhalanso ovulaza kwa iye - kugwiritsa ntchito kwawo pafupipafupi kumagwirizanitsidwa ndi ntchito zamai zokumbukira.
// Werengani zambiri:
- michere yofunika kwambiri - mndandanda
- chakudya chamafuta othamanga - ali kuti?
- trans mafuta - zovulaza ndi chiani?
Kodi muyenera kusintha chiyani kuti muzikumbukira?
Chakudya chopatsa thanzi ndikuthandizira ntchito za ubongo ziyenera kukhala ndi chakudya chokwanira cha fiber. Samangoyeretsa thupi la poizoni, komanso amathandizanso kukonza ma cell a ubongo - omwe ndi othandiza kukumbukira. Kuphatikiza apo, imasintha mkhalidwe wamagazi ndikuyenda bwino kwa magazi.
Chofunika kwambiri ndikugwiritsa ntchito antioxidants ndi ma phytonutrients - onse mavitamini C, E ndi A, komanso zinthu zingapo zomwe zimakhala ndi masamba owala, zipatso ndi zipatso. Zothandiza kwambiri ndi zipatso zakuda, chokoleti, masamba obiriwira okhala ndi masamba, ndi mbewu za chia.
Kodi kusintha kukumbukira?
Kupititsa patsogolo kukumbukira ndikugwirizana kwambiri ndi kukondoweza kwa ntchito za muubongo - onse mu unyamata ndi kukula. Popanga chidziwitso chatsopano, kusintha kwa magazi kupita ku ubongo ndikukhazikitsa maulumikizidwe atsopano a neural amakwaniritsidwa - omwe amathandizira mwachindunji ntchito ya ubongo.
Njira zingapo zokulitsira kukumbukira msanga zaka zilizonse:
1. Sungani cholemba
- Kusunga cholembera sikuti kumangokulitsa luso lakuyankhula za inu eni (zomwe zimakakamiza wina kupenda zochita) - komanso zimafunikira kutsegula kwa ntchito kukumbukira kukumbukira zochitika. Pomaliza, imalimbikitsa ntchito ya neurons.
2. Yang'anani pa zomwe mukuchita.
- Siyani kuzindikira zenizeni malinga ndi momwe ena angangoonera. Pendani zomwe zimakuchitikirani masana - m'malo momudya chakudya pamakina pamaso pa TV, idyani chakudya mosamala.
3. Sewerani masewera azithunzi
- Kupititsa patsogolo kukumbukira, ndikofunikira osati kungodziwa zambiri, koma kuzigwiritsa ntchito kuti mulimbikitse ubongo - sewera masewera olimbitsa thupi pa smartphone, kapena ingoyesetsani kupeza mayanjano kapena kulumikizana ndi zinthu zomwe mwazidziwa kale.
4. Phunzirani kusinkhasinkha
- Choyamba, kusinkhasinkha kumachepetsa kupsinjika ndikuchepetsa kuchuluka kwa mahomoni cortisol (kumbukirani kuti cortisol yayikulu imawononga ubongo ndikusokoneza kwambiri kukumbukira - - kusinkhasinkha kumathandizanso kupanga mapangidwe atsopano a neural.
5. Werengani zambiri
- Kuwerenga mosamala ndi imodzi mwazinthu zazikulu zothandizira kukumbukira ndi kugwiranso ntchito kwa ubongo, chifukwa izi zimatsogolera pakupanga ma synapses atsopano - malo apadera oyanjana pakati pamagulu a maselo amitsempha. Maphunziro ena amatcha kuchuluka kwa kuwerenga mpaka maola awiri tsiku lililonse.
6. Chitani masewera olimbitsa thupi pafupipafupi ku Cardio
- Masewera olimbitsa thupi ofunikira kwambiri ndikuchita masewera olimbitsa thupi nthawi zonse - amasintha kayendedwe ka magazi m'thupi lonse, kuphatikiza ubongo. Ngakhale kuyenda mwachangu kumayeretsa ubongo wa zinthu zotayika zomwe zimayambitsa kukula kwa matenda a Alzheimer's.
Kupitilira mutu:
- kusinkhasinkha kosavuta kwa oyamba kumene
- kuchuluka kwa masitepe patsiku - magome a zaka
- Cardio - ndibwino?
***
Kuti ubongo uzigwira bwino ntchito ndikuthandizira kukumbukira, ndikofunikira kudya moyenera komanso kuchita masewera olimbitsa thupi nthawi zonse. Makamaka, kuchepa kwa magnesium kumasokoneza ubongo - monga kusowa kwa CHIKWANGWANI mu chakudya.
Source: fwatven.ru