Iyo nyaya yemafambiro ekuvandudza kwehuropi basa haifanire kutanga ne rondedzero yemapiritsi akanakisa yekuvandudza chiitiko chetsitsi. Zviri nyore kwazvo kubvisa zvinhu zvinokanganisa uropi - pane kuedza kukurudzira ndangariro nekutora zvinodhaka.
Kushaikwa kwehuwandu hwemaminerari uye mavitamini kwakabatana zvakanyanya nekuremara kwehuropi basa - kutanga kwezvose, tiri kutaura nezve magnesium, pamwe nemafuta-anogadziriswa mavhitaminzi A, E na D. Plus, zvakakosha kudzidzisa uropi kugara uchivandudza ndangariro - verenga nzira dziri mune zviri pasi apa.
// Zvinogadzirisa zveuropi basa
Kuderera kwebasa rehuropi kunonyanya kuitika muchembere - zvese kana paine chirwere chepfungwa uye zvimwe zvirwere. Nekudaro, kuvandudza mashandiro europi neurons kunobatsira kune wese munhu, kusanganisira vari kuyaruka - kuvandudza ndangariro kunoita kuti udzidze zviri nani.
Nhanho yekutanga yekuvandudza chiitiko chehuropi kudzora huwandu hwehormone yekushushikana. High cortisol haisi kungotyora pfupi-pfupi ndangariro, asiwo inobatsira pakuvapo kwekusarara - iyo, zvoita, inokanganisa pfungwa zvakanyanya.
Zvakare, chinhu chisina kunaka chebasa rehuropi kukurudzira kwakanyanya necotine - mukupedzisira, kuita kwayo kunotyora masikirwo emagetsi ekugadzirwa kwehomoni dopamine. Mune mamwe mazwi, kukurudzira basa rehuropi, iwe unofanirwa kurega kuputa.
// Verenga zvimwe:
- kushaya hope - zvinokonzeresa uye kurapwa
- nei cortisol yakasimudzwa uye nzira yekudzikisa
- kurega kurega kuputa?
Mishonga yekuvandudza kushanda kwehuropi
Usati watora mishonga yekuvandudza kushanda kwehuropi, zvinodikanwa kuti ubvise kushomeka kwezvakawanda zvinovaka muviri. Semuenzaniso, chete 25% yevanhu vanowana zvakakwana magnesium zuva nezuva nezvekudya, yakakosha mineral yeuropi uye yepakati mantha system.
Uye zvakare, omega-3 fatty acids, kunyanya yemhuka dzinobva, inotora chikamu chakakosha pakupihwa kweropa kuhuropi. Uyezve, kuti uvandudze kushanda kwehuropi neurons, zvinodikanwa kudya zvakakwana calcium, iron, iodine uye nehuwandu hwevhitamini - kunyanya mafuta-anogadziriswa ayo.
// Verenga zvimwe:
- magnesium - zvikafu zvipi zvirimo?
- zuva nezuva omega-3s - sei kutora hove yehove?
- pamusoro makumi maviri ezvikafu zvine hutano
Mavhitamini uye zvigadzirwa zveuropi
Pane mapoka maviri ezvigadzirwa - mamwe anovandudza uropi kushanda, asi vamwe vachikanyanya kuita. Iyo magnesium inotaurwa pamusoro inoonekwa seinobatsira kuhuropi - kunyanya, iyo yakazara mumakonzo. Mukuwedzera, ma berries uye mimwe michero ine yakakosha kune hutano hwe neurons phytonutrients uye antioxidants.
Yeuka kuti antioxidants inobatsira kudzora iyo oxidative athari yemahara radicals - sezvo aya mahara radicals akaiswa zvakanyanya muuropi, kushomeka kwehuwandu hwevhitamini nemaminerari kunotungamira kuviri kufa kwemaseru europi uye kukwegura nekukurumidza.
Chikafu chinokuvadza kuuropi chinokurumidza macarbohydrate (kunyanya shuga, maswiti, uye chena furawa yakabikwa) - zvinokonzeresa insulin kugadzirwa kwekunetseka kunokanganisa zvakananga kushanda kwehuropi. Uye zvakare, trans mafisi anokuvadza futi kwaari - kushandisa kwavo nguva dzose kwakabatana nekurema kwemabasa mabasa.
// Verenga zvimwe:
- zvinonyanya kukosha zvinovaka muviri - rondedzero
- nekukurumidza makabhohaidhiretsi - aripi?
- trans mafuta - kukuvadza chii?
Chii chaunoda kuti uvandudze memory yako?
Nutrition yekuvandudza ndangariro uye chiitiko chehuropi chinofanirwa kuve nezvakaringana zvekudya zvefaira. Ivo havangochenesa muviri wechepisi, asiwo vanomutsa maitiro ekuvandudza maseru ehuropi - ayo anobatsira mundangariro. Mukuwedzera, inovandudza mamiriro eropa uye inovandudza kuyerera kweropa.
Kunyanya kukosha ndiko kushandiswa kwema antioxidants uye phytonutrients - ese mavitamin C, E uye A, pamwe nehuwandu hwezvinhu zvirimo mune miriwo yakajeka, michero uye ma berries. Zvinonyanya kukosha mabheji akasviba, chokoreti, miriwo yakasvibira yemashizha, uye mhodzi dzecia.
Nzira yekuvandudza ndangariro?
Kuvandudza ndangariro kune hukama zvakanyanya nekusimudzira kwezvakaitwa nehuropi - zvese mukuyaruka nekukura. Mukuumbwa kweruzivo rutsva, kuvandudzwa kweropa kunopihwa kuuropi pamwe nekuvandudzwa kwemitsva yekubatanidza neural inowanikwa - iyo inovandudza zvakananga kushanda kweuropi.
// dzinoverengeka nzira dzekukurumidza kuvandudza ndangariro pazera ripi zvaro:
1. Chengeta diary
- Kuchengeta diary hakungokudziri kugona kwekutaura pachako mumunhu wekutanga (izvo zvinomanikidza mumwe kuongorora zviito) - asi zvakare zvinoda kuvhurwa kwemabasa ekurangarira kurondedzera zviitiko. Pakupedzisira, inomutsa basa reuroni.
2. Tarisa pane zvauri kuita.
- Regedza kuona chokwadi kubva mumaonero emunhu anongo tarisa. Ongorora zvinoitika kwauri mukati mezuva - pane kudya chikafu musvinu pamberi peTV, idya chikafu nehana.
3. Tamba mitambo yepuzzle
- Kuvandudza ndangariro, zvakakosha kwete kungoziva ruzivo chete, asi kuishandisa kumutsa pfungwa - tamba mitambo inonzwisisika pane smartphone, kana kungoedza kuwana nguva zhinji kubatana kana kubatana nezvinhu zvagara zvazivikanwa uye pfungwa.
4. Dzidza kufungisisa
- Chekutanga pane zvese, kufungisisa kunoderedza kushushikana uye kudzikisira huwandu hwehormone cortisol (yeuka kuti yakakwirira cortisol inonyatso kuparadza uropi uye zvakanyanya kukanganisa mitezo yekurangarira) - kufungisisa kunobatsira zvakare pakuumbwa kweiyo neural yekubatana.
5. Verenga zvimwe
- Kuverengera kuverenga ndiyo imwe yenzira huru dzekuvandudza ndangariro nebasa rehuropi, sezvo izvi zvichitungamira pakuumbwa kweshoko nyowani - nzvimbo dzakasarudzika dzekusangana pakati pemafambisirwo emasero enzwa. Zvimwe zvidzidzo zvinodaidza mwero wekuverenga unosvika maawa maviri pazuva.
6. Rovedza muviri nguva dzose mu Cardio
- Kurovedza kwakanyanya kwehuropi kungogara uchiita cardio - vanovandudza kutenderera kweropa mumuviri wese, kusanganisira uropi. Kunyangwe kufamba kwehusimbe kunoshambidza uropi hwe metabolic tsvina inobatanidzwa mukuvandudza kwechirwere cheAlzheimer.
// Kuenderera mberi nenyaya:
- kufungisisa kuri nyore kwevanotanga
- chiyero chematanho pazuva - tafura dzezera
- Cardio - chiri nani?
***
Kuti uvandudze kushanda kwehuropi uye kuita kuti mabasa echirangaridzo avepo, zvakakosha sei kudya nenzira kwayo uye kurovedzera muviri nguva dzose. Kunyanya, kushomeka kwemagnesium kwakanganisa mweya - kungofanana nekushaikwa kwefiber mukudya.
Source: neone.ru