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Inkqubo yemithambo-luvo yenziwe yingqokelela yemithambo-luvo kunye neeseli ezibizwa ngokuba zii-neurons. Ebantwini, yahlulwe yinkqubo ye-nervous system (ubuchopho kunye nentambo yomqolo) kunye ne-peripheral nervous system (yonke imithambo-luvo engaphandle kwengqondo kunye nomqolo). Ubuthakathaka bemithambo yinto ephambili edlalwa ngabantu.
Njengoko inkqubo yemithambo-luvo ihanjiswa emzimbeni uphela, nakuphi na ukwenzakala, uxinzelelo okanye umothuko kumalungu omzimba kunokukhokelela ekwenzeni buthathaka kwemithambo-luvo. Ezinye izizathu zibandakanya imithambo-luvo etshabalalisayo, ukutya okungenampilo, amayeza, usulelo, ufuzo kunye nokusilela kwezondlo.
Unyango lwasekhaya okanye iindlela zonyango lwendalo ziyasebenza ekunyangeni ubuthathaka bemithambo-luvo. Bazondla imithambo-luvo ngokwendalo kunye neziphumo ebezingalindelekanga ezincinci. La machiza ayasetyenziswa ukusukela kumaxesha amandulo xa inzululwazi yezonyango yayingakhange ihambele phambili. Jonga la mayeza asekhaya ukunyanga ubuthathaka bemithambo-luvo. Khumbula, kuhlala kulungile ukudibana nengcali yezonyango ukuba ujongene nayo nayiphi na imiba yemithambo-luvo.
1. I-Omega-3 fatty Acids
Inkqubo ye-nervous central (CNS) yenziwe ngamatyathanga amade omega-3 kunye ne-omega-6 fatty acids. Isifundo sithi omega-3 licandelo elibalulekileyo kuphuhliso olubonakalayo nolwe-neural. Inceda ukuthintela izifo ze-neurological, psychiatric kunye ne-neurodegenerative kwizinga elikhulu. I-Omega-3 inokuba nayo ne-neuroprotective enokubakho ekonzakaleni kwe-neurological. [1]
Kwenziwe ntoni: Yitya ukutya okufana nesalmon, isardadi, iflakisi, iimbewu zewalnuts kunye nembewu ye-chia njengoko zityebile ngokwendalo kwi-omega-3 fatty acids.
2. Ukukhanya kwelanga
Ukukhanya kwelanga (ekuseni) kunceda ukukhulisa ivithamin D emzimbeni. Kukho ii-200 zemfuza ezilawulwayo ngenxa yeli vithamini yelanga. I-Vitamin D ikwanceda nge-calcium metabolism kunye nokusebenza kakuhle kwenkqubo ye-neuromuscular. [Mbini] Ukufumana ukukhanya kwelanga rhoqo kunokunceda kuphuhliso lweeseli zobuchopho kunye nokukhusela imithambo-luvo. Ikwadlala indima ebalulekileyo kwi-neurotransuction. [3]
Kwenziwe ntoni: Hlala ekukhanyeni kwelanga kusasa ubuncinci imizuzu eli-15 ukuya kweli-20 yonke imihla. Kuphephe ukukhanya kwelanga emva kwemini njengoko kunokubangela iingxaki kulusu.
3. Ukuzilolonga rhoqo
Ukuphazamiseka kwe-CNS kunokukhokelela kwiimeko ezinje ngoxinzelelo kunye nesifo sengqondo esixhalabisayo. Isifundo sithi ukuzilolonga kubonisa iziphumo ezilungileyo kwimisebenzi eliqela yobuchopho enje ngesingqi sokujikeleza, impendulo yoxinzelelo kunye nemisebenzi yokuqonda. Inokuthembisa kwakhona ukubuyela kwimeko yesiqhelo kunye nokuphazamiseka kwengqondo. [4]
Kwenziwe ntoni: Zilolonge yonke imihla. Nokuba ubaleka okanye uhambe kangangesiqingatha seyure uya kuwenza umsebenzi ekuphuculeni ubuthathaka bemithambo-luvo.
4. Ukutya kwaselwandle
Ukutya kwaselwandle kugcwele iivithamini, iiminerali, i-omega-3 fatty acids, iiproteni kunye neeamino acid. Ezi zondlo zibalulekileyo zinganceda ekuphuhlisweni kwenkqubo yemithambo-luvo kunye nengqondo. Ukutya kwaselwandle kubandakanya iintlanzi ezinamanqatha ezinje nge-mackerel kunye ne-herring, iintlanzi ezibhityileyo ezinje nge-haddock kunye ne-cod kunye nononkala, i-lobster kunye ne-shrimp. [5]
Kwenziwe ntoni: Sebenzisa ukutya kwaselwandle okukhankanywe ngasentla. Unokusebenzisa izinto ezivela kuzo njengeoyile yeentlanzi.
5. Imbewu esempilweni
Imbewu efana nembewu ye-chia, i-flaxseeds kunye nembewu yethanga ine-phenolic compounds, i-antioxidants, iiproteni, iivithamini kunye neeminerali. Bayanceda ukuthintela ukonakaliswa kwe-oxidative, ukufa kweeseli kunye nokudumba kwengqondo kunye nokucebisa iiseli zayo ngezakha mzimba ezibalulekileyo. [6]
Kwenziwe ntoni: Yongeza le mbewu ikhankanywe ngasentla kwii-curry zakho ozithandayo, imifuno okanye iisuphu ukufumana izibonelelo zazo. Kuphephe ukugqithisa kwayo.
6. Ukuhamba Unyawo olungenazo iinyawo
Uphononongo luthi ukunxibelelana komzimba womntu nomphezulu womhlaba kubangela iimpembelelo ezimangalisayo kwimpilo nakwimizimba, ingakumbi ezo zinxulumene nokuphendula kwamajoni omzimba, ukunciphisa ukudumba, ukuthintela izifo ezizimela komzimba kunye nokuphilisa amanxeba. Ukuhamba unganxibanga zihlangu kunokunceda ukunciphisa uxinzelelo, kuzolise ingqondo nomzimba, ukuphucula umgangatho wokulala kunye neminye imisebenzi yomzimba. [7]
Kwenziwe ntoni: Hamba unganxibanga zihlangu engceni, emhlabeni ofumileyo okanye kwisanti kangangemizuzu engama-30 yonke imihla, ngakumbi kusasa.
7. Imifuno eluhlaza eluhlaza
Imifuno enamagqabi aluhlaza ikhusela ngokuchasene nokuhla kwengqondo kunye nenye yezona ndlela zonyango zibuthathaka ekhaya. Isifundo sibonisa ukuba ukutyiwa kwemifuno eluhlaza eluhlaza ngemini kuyanceda ukunciphisa ukwehla kwengqondo kunye neengxaki zemithambo-luvo ezenzeka ngokuguga. Imifuno eluhlaza ene-vitamin K, i-folate, i-beta-carotene, i-flavonoid kunye ne-lutein ziyacetyiswa. [8]
Kwenziwe ntoni: Yitya imifuno eluhlaza enje nge-broccoli, iimbotyi eziluhlaza, ikhaphetshu, ii-ertyisi kunye ne-kale okungenani kanye ngesidlo sakho. Zama ukuyiphepha imifuno enkonkxiweyo okanye efriziwe.
8. Iitshokholethi ezimnyama
I-Flavonoids kunye ne-antioxidants kwiitshokholethi ezimnyama zilungile ekusebenzeni kwengqondo kunye nezifo eziguqukayo. Iitshokholethi ezimnyama zinamandla okonyusa ukuqonda kunye nezenzo zendlela yokukhusela. Inefuthe lokuvuselela kancinci kwi-CNS kwaye ikwanceda ukubonelela ngeglucose kunye neoksijini kwii-neurons. [9] I-Magnesium kwitshokholethi emnyama ikwanceda ekuthomalaliseni inkqubo yeemvakalelo
Kwenziwe ntoni: Zama ukutya itshokholethi emnyama 3-4 amaxesha ngeveki. Ngosuku, i-30-40 gm iyacetyiswa. Kulumkele iitshokholethi ezimnyama eziqulathe iswekile engaphezulu.
9. Iziqhamo ezomileyo
Iziqhamo ezomileyo ezinje ngeeamangile, iiapilkosi kunye nama walnuts zipakishwe nge-magnesium ephezulu. Esi sondlo sibalulekileyo sidlala indima ebalulekileyo ekuhanjisweni kwe-neuromuscular and transmission transmission. IMagnesium ikwadlala indima ekhuselayo ekufeni kweseli ye-neuronal kwaye inokuthintela nokunyanga izifo ezininzi zemithambo-luvo. [10]
Kwenziwe ntoni: Sebenzisa inani elilinganiselweyo leziqhamo ezomisiweyo yonke imihla (malunga ne-20 g).
10. Ukuzilolonga okunzulu ngokuphefumla
Ukuzilolonga ngokuphefumla nzulu (DBE) kunceda ukuqeqesha ingqondo kunye nomzimba. Izifundo zithi iDBE iphucula ukusebenza kwenkqubo yemithambo-luvo elawula kwaye ilawula imisebenzi yomzimba njengokuphefumla, ukubetha kwentliziyo, ukuchama kunye nokuvuka ngokwesondo. [Shumi elinanye]
Kwenziwe ntoni: Yenza i-DBE rhoqo kusasa. Kuphephe ukuzenza ngoko nangoko emva kwesidlo.
11.Iyoga, Ukucamngca kunye neAerobics
I-yoga (i-kundalini yoga kunye ne-dhanurasana), ukucamngca kunye ne-aerobics kuthathwa njengenye yezona ndlela zilungileyo zendalo zokunyanga ubuthathaka. I-Yoga iphucula ukusebenza kwenkqubo yemithambo-luvo, ukucamngca kunceda ekugcineni amandla omzimba ngokwenza ukuba inkqubo ye-parasympathetic ye-neerobics incede ekuphuculeni ukuphazamiseka kwe-CNS njenge-ADHD kunye noxinzelelo olungapheliyo.
Kwenziwe ntoni: Yenza i-yoga, ukucamngca okanye i-aerobics yonke imihla.
12. Amaqunube
Amaqunube afana neeblueberries kunye namaqunube atyebile kwii-flavonoids, ii-antioxidants kunye nezinto ezichasayo. Ezi zinto zidibeneyo zibonisa isiphumo esihle kwizifo ezinxulumene nengqondo kunye nokukhuthaza ukusayina kwe-neuronal [12]
Kwenziwe ntoni: Faka amaqunube ekudleni kwakho ngokuwongeza kwiisaladi zeziqhamo, ismoothies okanye ipanekuku.
13. Iti
Iti ezinje nge chamomile tea kunye neti eluhlaza zityebile kwi terpenoids kunye ne flavonoids. Iti ye-Chamomile isetyenziswa ngokubanzi njengethomalalisi ethambileyo ukuthomalalisa imithambo kunye nokunciphisa uxinzelelo kunye noxinzelelo. [13] Kwelinye icala, ii-phytochemicals kwi-tea eluhlaza zivuselela i-CNS kwaye inegalelo kwimpilo entle. [14]
Into enokuyenza: Sebenzisa i-chamomile okanye iti eluhlaza okungenani kabini ngemini. I-Passionflower kunye ne-lavender tea nazo zithathwa njengeziyinzuzo.
14. Aromatherapy
I-Aromatherapy inceda ukwenza ukuba inkqubo ye-parasympathetic ye-luvo elawula intliziyo, ukugaya, ukuchama, ukuvusa isondo kunye nokunye okuninzi. Iioyile ezibalulekileyo ezifana ne-lavender, i-bergamot kunye ne-chamomile esetyenziselwa i-aromatherapy ayizinzisi uxinzelelo kunye noxinzelelo kuphela kodwa iyenza isebenze inkqubo ye-luvo enceda ukulawula imisebenzi eyahlukeneyo yomzimba. [Shumi elinantlanu] Oku kubonisa ukuba i-aromatherapy inokuba lolunye lolona nyango lusemagqabini ukunyanga ubuthathaka bemithambo-luvo.
Kwenziwe ntoni: Yenza iaromatherapy ngeoyile efanelekileyo ubuncinci imizuzu engama-30 kanye okanye kabini ngemini. Kwakhona, hamba ngokwenza umthambo wokuphumla osebenzisa iioyile ezifanelekileyo.
15. Unyango lwaManzi
Unyango lwamanzi, unyango lwamachibi okanye i-hydrotherapy indala njengoluntu. Isetyenziswa ngokubanzi kunyango lwe-naturopathic kunyuselo lwempilo. Isifundo sithi ukuntywiliselwa emanzini (ukuphuma-entloko) kubangela ukusabela ngokwasemzimbeni nangokwasemzimbeni kwaye kunceda ukugcina amandla ombane aqhelekileyo emzimbeni. Unyango lwamanzi lukwanceda ukunciphisa i-edema yendawo kunye nokuqaqamba kwemisipha. [16]
Kwenziwe ntoni: Shintsha phakathi kwamanzi abandayo kunye ashushu ngelixa uhlamba. Ukuhlamba kuqala ngamanzi abandayo emva koko ngamanzi ashushu. Emva koko, phelisa ukuhlamba kwakho ngamanzi abandayo.
16. Vitamin B12
I-Vitamin B12 ibalulekile kwi-CNS kuyo yonke iminyaka. Isifundo sifumanisa ukuba ukunqongophala kwale vithamini ibalulekileyo kunxulunyaniswa nobunzima beemvakalelo kunye nokuphazamiseka kwemoto. [17] Olunye uphononongo lubonisa ukuba ivithamini B12 inokunceda ekuthinteleni ukuphazamiseka kwe-CNS ezinje ngesifo sengqondo esixhalabisayo, ukuphazamiseka kwemood kunye ne-Alzheimer's. [18]
Kwenziwe ntoni: Sebenzisa ukutya okunevithamini B12 enjengeenkukhu, inyama, amaqanda, intlanzi kunye neenqolowa eziqinileyo.
17. ISt John's Wort
I-St John's Wort yintyatyambo etyheli esetyenziswa ikakhulu njengesiyobisi. Ukudakumba sisifo sengqondo esinzulu esilandelwa zezinye iingxaki ezinje ngokuqaqanjelwa sisisu, ukungabikho koxinzelelo, ukungabinamdla wokutya, ukuphulukana nomdla kunye noxinzelelo. I-St John's Wort yimifuno ebalulekileyo enokukunceda ukunyanga ezi ngxaki zingasentla kunye nezinye ezinxulumene nee-neurotransmitters. [19]
Kwenziwe ntoni: Lungisa iti Wort yaseSt. John's Wort ngokubilisa imifuno eyomileyo okanye intyatyambo yayo emanzini. Sela okungenani kabini ngemini. Kuphephe ukugqithisa kwayo.
18. Iimveliso zederi
Ukuxhuzula yinkqubo yovalo ebonakaliswa kukuxhuzula. Uphononongo lubonisa ukuba iimveliso zobisi ezisezantsi zinciphisa umda wokubanjwa. Iipeptides ebisi zonyusa imetabolism yengqondo kwaye zidlala indima ebalulekileyo kulawulo lokuxhuzula. Isilumkiso, ubisi lweenkomo kunokubangela ukuvuvukala kwe-neuronal kwabanye abantu abagulayo kwi-casein yobisi. [Amashumi amabini]
Kwenziwe ntoni: Sela hayi ngaphezulu kwe-2-3 iikomityi zobisi ngosuku. Kuphephe, ukuba ngaba uxabana nayo.
19. Yitya Ukutya Okuthoba Isisu Sakho
Impilo yenkqubo yokwetyisa inxulunyaniswe kuzo zombini i-CNS kunye ne-enteric nervous system. I-symbiotic gut microorganism (intsholongwane engenabungozi emathunjini) idlala indima ebalulekileyo ekwetyisweni kwaye nakuphi na ukuphazamiseka kubo kunokubangela izifo ze-CNS ezinje nge-Alzheimer's, multiple sclerosis kunye neParkinson. Ukuphazamiseka kwemithambo-luvo kunokuchaphazela ngokuthe ngqo amathumbu. Ke ngoko, yitya ukutya okuthomalalisa isisu kunye nokunceda ukugcina izityalo zesisu. [amashumi amabini ananye]
Kwenziwe ntoni: Yitya ukutya okufana neyogathi, iziqhamo ezinefayibha eninzi kunye nemifuno, ioyile yomnquma kunye neeamangile.
20. Phumla kwaye Ulale kakuhle
Umgangatho wokulala ongalunganga uchaphazela zombini i-CNS kunye ne-peripheral nervous system. Ukunqongophala kokulala kukonyusa ukwenziwa kwakhona kwe-amygdala kwaye kubangele ukunciphisa ukukhuthazeka ngokweemvakalelo, iingxaki zememori, uxinzelelo kunye noxinzelelo. [22] Kungenxa yoko le nto ukulala ngokufanelekileyo kuthathwa njengenye yezona ndlela zilungileyo zokunyanga iintlungu.
Kwenziwe ntoni: Thatha ubuncinci iiyure ezingama-7-9 zokulala yonke imihla. Gcina ixesha lokulala.
Ii-FAQ eziqhelekileyo
1. Ndingayilungisa njani inkqubo yam yemithambo-luvo ngokwendalo?
Zininzi iindlela zendalo zokulungisa inkqubo yeemvakalelo. Babandakanya ukuthatha ukukhanya kwelanga kwasekuseni, ukuhamba unganxibanga zihlangu, ukwenza umthambo, iyoga kunye nokutya ukutya okunevithamini B12, folic acid, antioxidants kunye neepolyphenols.
2. Yintoni ubuthathaka bemithambo-luvo?
Ubuthathaka bemithambo yimeko apho imithambo-luvo yonakaliswa khona. Njengokuba imithambo-luvo isasazwa emzimbeni wonke ukuba kutshintshisiswe umqondiso phakathi kwengqondo kunye namalungu omzimba ngokwahlukileyo, nakuphi na ukonakala kwimithambo-luvo kunokubangela iimpawu ezingathandekiyo ngenxa yokungahambi kakuhle kwemiqondiso.
UArya KrishnanAmayeza kaxakekaMBBS Yazi ngakumbi
