Usuku lweBongo lweHlabathi ngo-2020: Ukutya okuyi-10 konyusa inkumbulo yakho

Amagama Aphezulu Ebantwaneni

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Rhoqo ngonyaka i-22 kaJulayi iphawula uSuku lweBongo lweHlabathi. Ingqondo lelona lungu lomzimba libaluleke kakhulu. Inoxanduva lokubetha kwentliziyo yakho, ukukhulula iihormoni, kunye nokulawula uxinzelelo lwegazi. Ingqondo ikwangomnye wamalungu asebenzisa i-20% yeekhalori zomzimba. Esi sizathu sokuba umzimba wakho ufuna ipetroli eyaneleyo ukugcina uxinzelelo imini yonke.

Ingqondo idinga izondlo ezithile ezifana ne-omega 3 fatty acids, i-antioxidants kunye nezinye iivithamini kunye neeminerals ukubonelela ngamandla kunye nokukhusela kwizifo zobuchopho ezinje ngokuguga kwengqondo kunye nokuphazamiseka kwengqondo kwi-neurodegenerative.

Yiyo loo nto ukugcina ubuchopho bakho busebenza kwimeko efanelekileyo yokusebenza, yitya ukutya okungazukuphucula inkumbulo yakho kuphela kodwa nokujonga kwakho.

Ukutya ukukhulisa inkumbulo

1. Amaqunube

Amajikijolo apakishwe ngama-antioxidants aquka ikatekini, iquercetin, i-anthocyanin, kunye necaffeic acid. Uphononongo lubonisa ukuba iikhompawundi zokulwa ne-antioxidant kwijikijolo zineziphumo ezininzi ezilungileyo kwingqondo kubandakanya ukuphucula unxibelelwano phakathi kweeseli zengqondo, ukulibaziseka kwezifo ezinxulumene nobudala, ukukhulisa ukufunda kunye nenkumbulo. ^[1] .

2. Iiavokhado

Ii-avocado zingumthombo olungileyo wamafutha asempilweni axhasa ukusebenza kwengqondo kunye nokwehlisa umngcipheko wokuhla kwengqondo. Ukongeza, ubukho bevithamini K kunye nefolate kwii-avocado zinceda ukuphucula ukusebenza kwengqondo ^[Mbini] . Eminye imithombo yamafutha e-monounsaturated ngama-almonds, imbewu ye-chia, i-walnuts, njl.

3. Intlanzi enamafutha

Iintlanzi ezinamafutha ezinje nge-mackerel, isalmon, ityhuna, isardadi, kunye neherring zezona zinto zingumthombo we-omega 3 fatty acids. I-Omega 3 fatty acids inceda ukuphucula ukwakheka kweeseli zengqondo ezibizwa ngokuba zii-neurons. Ngokophando, abantu abanamanqanaba aphezulu e-omega 3 amanqatha bekonyuse ukuhamba kwegazi kwingqondo ^[3] .

4. Amandongomane nembewu

Amandongomane nembewu zityebile ku-vitamin E kunye no-omega 3 fatty acids ekhusela iiseli zobuchopho kuxinzelelo lwe-oxidative olubangelwa zii-radicals zasimahla. Isifundo sifumanise ukuba ukonyuka kokutya kwamandongomane kunye nembewu kunxulunyaniswe nokusebenza kwengqondo okungcono ebudaleni ^[4] .

5. Brokholi

I-Brokholi ngumthombo olungileyo we-antioxidants kunye nevithamin K. Vitamin K yivitamin enyibilikayo enxulunyaniswa nokuphucula inkumbulo kubantu abadala, ngokophando luka-2016 ^[5] .

6. Amaqanda

Amaqanda lolunye ukutya okonyusa inkumbulo okuqulathe isixa esihle seevithamini ze-B njengevithamini B6, ivithamini B12, kunye nefolic acid. Isifundo sophando sibonisa ukuba ezi vithamini zilibazisa ukwehla kwengqondo kunye nokuthintela ukuncipha kwengqondo ^[6] .

7. Itshokholethi emnyama

Cocoa powder esetyenziselwa ukwenza itshokholethi emnyama iqulethe i-flavonoids, ii-antioxidants, kunye necaffeine. I-flavonoids kwitshokholethi yanda kwindawo yengqondo ejongene nenkumbulo kunye nokufunda. Abaphandi bathi ezi khompawundi zonyusa amandla ememori kwaye zinciphise ukwehla kwengqondo okunxulumene nobudala ^[7] .

8. Ikofu

Ikofu iqulethe icaffeine kunye nee-antioxidants ezinefuthe elihle kwingqondo yakho. I-caffeine yonyusa ukuphaphama kwengqondo ngokuthintela i-adenosine, ikhemikhali ekwenza wozele. Ikonyusa kwakhona i-serotonin, i-neurotransmitter yokuziva ulungile ^[8] , ^[9] .

9. Iti eluhlaza

Iti eluhlaza yenye yotywala obukhumbuza inkumbulo obufunyenwe ukuphucula ukusebenza, ukuphapha, imemori kunye nokugxila ^[10] . Iti eluhlaza ine-amino acid ebizwa ngokuba yi-L-theanine eyonyusa umsebenzi we-neurotransmitter GABA, enceda ekunciphiseni uxinzelelo kwaye ikwenze uzive ukhululekile ^{[Shumi elinanye]} .

10. Iiorenji

Iiorenji ngumthombo omkhulu wevithamini C, into ethintelayo ekwehleni kwengqondo. I-Vitamin C yinto enamandla yokulwa i-antioxidant ekulweni i-radicals yasimahla eyonakalisa iiseli zobuchopho. Ngokwesifundo, ukutya ukutya okwaneleyo kweevithamini C kunokukhusela ekunciphiseni kwengqondo okunxulumene nobudala ^[12] .

Ukushwankathela...

Ngaphandle kokutya ukutya okuphucula imemori, kubalulekile ukuba ulale ngokwaneleyo, ugcine umzimba wakho uhlambulukile, usebenzise umzimba imihla ngemihla, ukunciphisa uxinzelelo kunye nokusela utywala.

1. [1]ISubash, S., Essa, M. M., Al-Adawi, S., Memon, M. A., Manivasagam, T., kunye noAkbar, M. (2014). Iziphumo ze-Neuroprotective zeziqhamo zeberry kwizifo ze-neurodeergenerative.Uphando lokuhlaziywa kwe-Neural, 9 (16), 1557-1566.
2. [Mbini]Miura, K., Stamler, J., Brown, I. J., Ueshima, H., Nakagawa, H., Sakurai, M.,… IQela loPhando le-INTERMAP (2013). Ubudlelwane be-fat monounsaturated fatty acids kuxinzelelo lwegazi: Isifundo seLizwe jikelele seMacro / Micronutrients kunye noxinzelelo lwegazi. Ijenali yoxinzelelo lwegazi, 31 (6), 1144-150.
3. [3]Amen, D. G., Harris, W. S., Kidd, P.M, Meysami, S., & Raji, C. A. (2017). Ubungakanani be-erythrocyte omega-3 EPA kunye namanqanaba e-DHA ahambelana nokuhamba okuphezulu kwegazi lobuchopho kwingqondo ye-SPECT. Ijenali yesifo se-Alzheimer's, 58 (4), 1189-1199.
4. [4]U-O'Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., kunye noGrodstein, F. (2014). Ukutya ixesha elide kwamandongomane ngokunxulumene nomsebenzi wokuqonda kwabafazi abadala Iphepha lezondlo, impilo kunye nokuguga, i-18 (5), 496-502.
5. [5]ISoutif-Veillon, A., Ferland, G., Rolland, Y., Presse, N., Boucher, K., Féart, C., kunye no-Annweiler, C. (2016). Ukonyuka kokutya i-vitamin K yokutya inxulunyaniswa nesikhalazo sememori engaphantsi kakhulu kubantu abadala. Maturitas, 93, 131-136.
6. [6]USmith, A. D., Smith, S. M., De Jager, C. A., Whitbread, P., Johnston, C., Agacinski, G., ... kunye neRefsum, H. (2010). Ukwehliswa kwehomocysteine ​​ngamavithamini B kunciphisa isantya se-atrophy ekhawulezileyo kubuchwephesha bokuthamba kwengqondo: ilingo elilawulwa ngokungahleliwe.I-PloS enye, 5 (9), e12244.
7. [7]USokolov, A. N., Pavlova, M. A., Klosterhalfen, S., kunye no-Enck, P. (2013). I-chocolate kunye nengqondo: ifuthe le-neurobiological ye-cocoa flavanols kulwazi kunye nokuziphatha.I-Neuroscience kunye noPhononongo lwe-Biobehaisheral, 37 (10), 2445-2453.
8. [8]URibeiro, J. A., kunye noSebastiao, A. M. (2010). I-Caffeine kunye ne-adenosine. Ijenali yezifo ze-Alzheimer's, 20 (s1), S3-S15.
9. [9]URuxton, uCH S. (2008). Impembelelo ye-caffeine kwiimvakalelo, ukusebenza kwengqondo, ukusebenza kunye ne-hydration: uphononongo lwezibonelelo kunye nemingcipheko. I-Bulletin yesondlo, i-33 (1), i-15-25.
10. [10]UDietz, uC., Kunye noDekker, M. (2017). Iziphumo zeti eluhlaza yephytochemicals kwiimood kunye nokuqonda Uyilo lwamayeza okwangoku, 23 (19), 2876-2905.
11. [Shumi elinanye]UJunija, L. R., Chu, D., Okubo, T., Nagato, Y., kunye noYokogoshi, H. (1999). I-L-theanine-i-amino acid ekhethekileyo yeti eluhlaza kunye nefuthe layo lokuphumla ebantwini. Iinguqu kwiNzululwazi yezoKutya kunye neTekhnoloji, 10 (6-7), 199-204.
12. [12]UHarrison F. E. (2012). Uphengululo olubalulekileyo lwevithamini C yokuthintela ukwehla kwengqondo okunxulumene nobudala kunye nesifo se-Alzheimer. Ijenali yesifo se-Alzheimer: JAD, 29 (4), 711-726.

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