Munyika yanhasi, zvingave zvakaoma kwazvo kutarisa pane chimwe chinhu. Nguva dzose smartphone zviratidzo uye zvemagariro zviziviso zvinogona kukanganisa kunyange ivo vanonyanya kuda isu. Kushungurudzika uye kukwegura zvinopa izvi.
Kudya kunogona kukanganisa zvakanyanya kugona kwedu kutarisa, sezvo zvimwe zvekudya zvichipa huropi zviine zvinovaka muviri kuti tibatsire kutarisa patinenge tichivandudza hutano hwedu.
Walnuts
Chidzidzo chegore ra2015 chakaitwa nevatsvagiri kuYunivhesiti yeCalifornia David Geffen Chikoro cheMishonga chakawana hukama hwakanaka pakati pekudya walnuts nekusimudzira kugona kwekuziva muvanhu vakuru, kusanganisira kugona kuisa pfungwa. Zvinoenderana ne data rakaburitswa mu Nyaya of udyo, utano uye Kukwegura, ingori mawandnuts mashoma pazuva anozobatsira munhu chero zera. Mushure mezvose, ivo vanotungamira pakati pemamwe nzungu muhuwandu hweantioxidants iyo inobatsira kugadzirisa huropi kushanda. Iyo zvakare ine alpha-linolenic acid, omega-3 fatty acid yakakosha kuhutano hwehuropi.
Blueberries
Iri bheri rine zvakare akawanda mazinga e antioxidants, kunyanya anthocyanins, ayo anorwisa kuzvimba uye anovandudza kugona kwekuziva muuropi. Blueberries yakaderera mumacalorie, asi zvakare ine zvakawanda zvinovaka muviri senge fiber, manganese, mavitamini K naC. Munguva yechando, unogona kudya michero yakaomeswa kana yechando.
Salmon
Hove iyi yakapfuma mu omega-3 polyunsaturated fatty acids, iyo inononotsa kuderera kwekuziva uye kuderedza njodzi yekuva nechirwere cheAlzheimer. Salmon inobatsirawo kurwisa kuzvimba, izvo zvinokanganisa basa rehuropi. Paunenge uchitenga hove, teerera kuhutano!
Kuchengetedza
Seyakanakisa sosi yeomega-3s uye monounsaturated mafuta, makotapeya anotsigira kushanda kwehuropi uye kuyerera kweropa. Avocados zvakare ane vhitamini E, iyo yakakosha kune hutano hwehuropi. Kunyanya, inoderedza kufambira mberi kwechirwere cheAlzheimer.
Extra virgin olive olive
Olive mafuta Extras mhandara vakapfuma muma antioxidants anovandudza ndangariro uye kugona kudzidza, kukanganiswa nekukwegura uye chirwere. Maorivhi anobatsira uropi kupora kubva mukukuvadzwa kunokonzerwa nekushushikana kweiyo oxidative - kusaenzana pakati peavo vakasununguka radicals uye edziviriro yemuviri antioxidant. Izvi zvinotsigirwa neongororo yakaburitswa muna 2012 muna Nyaya of cheAlzheimer's Dendaase.
nhanga mbeu
Yakapfuma mune zvinovaka muviri, mbeu yemanhanga inokurumidza kukurumidza, ine chikafu chinopa utano kuwedzera kutarisisa nekutarisa. Pamusoro pehuwandu hwehuwandu hweantioxidants uye omega-3s, mbeu yemanhanga ine zinc, chicherwa chinovandudza kushanda kwehuropi uye chinobatsira kudzivirira chirwere chetsinga (sekuongorora kwakaitwa muna 2001 paShizuoka University kuJapan).
Green masamba mashizha
Ongororo yakaitwa kubva kuRush University gore rapfuura yakawana kuti rima, mashizha mashizha akasvibira miriwo sepinashi, kale, uye browncol inogona kubatsira kunonoka kuderera kwekuziva: Kugona kwekuziva muvanhu vakura vaiwedzera magidhi kamwe kana kaviri pazuva pakudya kwavo kwaive pamusoro peiyo. chiyero chakafanana icho vanhu vane makore gumi nerimwe vadiki kwavari. Vatsvakurudzi vakawanawo kuti vhitamini K uye folate inowanikwa mumashizha ane mashizha ane basa rehutano hwehuropi uye kushanda kwehuropi.
Oatmeal
Mbeu dzese dzinopa muviri simba. Yese-yezviyo oatmeal inoda kubikwa (kwete yayo yakagadzirirwa-inogadzirira "inokurumidza-kubika" antipode) haisi chete huru yekusarudzika sarudzo, asi zvakare inoshamisa kuzadza, iyo yakakosha nekuti nzara inogona kudzora kutarisisa kwepfungwa. Wedzera walnuts uye blueberries kune yako mangwanani porridge!
Chocolate tsvuku
Chocolate yakanakisa inosimudzira uropi uye sosi yema antioxidants. Asi izvi hazvisi zvemukaka chokoreti izere neshuga. Iyo yakawanda cocoa iyo bar ine, zviri nani. Ongororo yakaitwa muna 2015 nevatsvakurudzi vepaNorthern Arizona University yakawana kuti vatori vechikamu vakadya chokoreti ine 60% yecocoa bhinzi vaive vakangwarira uye vakangwarira.
Mint
Peppermint inovandudza kugona kwekuziva uye inowedzera kusvinura, pamwe nekudzikamisa pfungwa, maererano neongororo yakaitwa nevaongorori kubva kuYunivhesiti yeNorthumbria kuUK. Birai kapu yetiyi inopisa mint, kana kungofemera kunhuhwirira kwemuriwo uyu. Wedzera madonhwe mashanu epeppermint akakosha emafuta mubhavhu rinodziya, kana kukwiza zvishoma muganda rako.