Zvokudya zvekufunga

Mashandiro anoita uropi hwedu zvinoenderana nekuti tinodya sei, ndeapi mishonga yatinotora, mararamiro atinorarama. Ipurasitiki yeuropi, kukwanisa kwayo kuzvivaka pachayo, inokonzerwa zvakasimba nemamiriro ekunze, anotsanangura kudaro Jean-Marie Bourre. Uye imwe yeaya "mamiriro" chikafu chedu. Chokwadika, hapana chitsama chezvokudya chichaita kuti munhuwo zvake ave shasha kana kuti muwani weNobel. Asi kudya kwakakodzera kuchakubatsira kuti ushandise masimba ako ehungwaru zvakanyanya, kurarama nekusavapo-pfungwa, kukanganwa uye kushanda zvakanyanya, izvo zvinoomesa hupenyu hwedu.

Squirrels. Nokuda kwekushanda kwakakwana kweuropi

Munguva yekugaya, mapuroteni akaputsika kuita amino acids, mamwe ayo anobatanidzwa mukugadzirwa kwevaneurotransmitters (nerubatsiro rwezvinhu izvi zvebiochemical, ruzivo runotapurirwa kubva kunhengo dzekunzwa kuenda kuhuropi hwemunhu). Boka revasayendisiti veBritish, pavakaedza vasikana vezvinomera, vakasvika pakugumisa kuti intelligence quotient (IQ) yakaderera zvishoma pane yevezera ravo vanodya nyama uye saka havatamburi nekushaya mapuroteni. Chikafu chamangwanani chakareruka asi chine mapuroteni (zai, yogati, chizi) chinobatsira kudzivirira kudonha kwemasikati uye kurarama nekushushikana, anotsanangura kudaro Jean-Marie Bourre.

Mafuta. Zvinhu zvekuvaka

Uropi hwedu hunenge 60% yemafuta, inenge chikamu chetatu cheiyo "inopihwa" nechikafu. Omega-3 fatty acids chikamu chemembrane yemasero europi uye inokanganisa kukurumidza kwekufambisa ruzivo kubva kuneuron kuenda neuron. Ongororo yakaitwa muNetherlands neNational Institute for Health and the Environment (RIVM, Bilthoven) yakaratidza kuti vanhu vanodya hove dzine mafuta akawanda kubva kumakungwa anotonhora (ayo akapfuma mu omega-3 fatty acids) vanochengeta kujeka kwekufunga kwenguva refu.

Jean-Marie Bourre anoratidza chirongwa chakareruka: chipunu chemafuta erapeseed (kamwe chete pazuva), hove dzine mafuta (kanenge kaviri pasvondo) uye zvishoma sezvingabvira mafuta emhuka akazara (mafuta enguruve, chizi), pamwe nemuriwo wehydrogenated. (margarine, fekitori-yakagadzirwa confectionery), inogona kutadzisa kukura uye kushanda kwemasero europi.

Makabhohaidhiretsi. Energy source

Kunyangwe muvanhu huremu hwehuropi maererano nemuviri hungori 2% chete, nhengo iyi inotora zvinopfuura makumi maviri muzana esimba rinoshandiswa nemuviri. Uropi hunogamuchira shuga yakakosha yekushanda kuburikidza netsinga dzeropa. Uropi hunobhadhara kushayikwa kweglucose nekungoderedza basa rekuita kwayo.

Zvokudya zvine izvo zvinonzi "zvinononoka" makhahydrates (chingwa chezviyo, nyemba, durum gorosi pasta) zvinobatsira kuchengetedza kutarisa uye kuisa pfungwa zviri nani. Kana zvikafu zvine "zvinononoka" makhahydrates zvisingabatanidzwe kubva pakudya kwemangwanani kwevana vechikoro, izvi zvinokanganisa mhedzisiro yezvidzidzo zvavo. Sezvineiwo, kuwandisa kwe "kutsanya" makhahydrates (makuki, zvinwiwa zvine shuga, chocolate bars, nezvimwewo) zvinokanganisa basa repfungwa. Kugadzirira basa rezuva kunotanga usiku. Saka, pakudya kwemanheru, "zvinononoka" makhahydrates anodiwawo. Pakurara usiku hwose, uropi hunoramba huchida kuvandudzwa simba, anotsanangura kudaro Jean-Marie Bourre. Kana iwe ukadya kudya kwemanheru mangwanani, idya zvishoma zvishoma prunes usati warara.

Mavhitamini. Activate uropi

Vitamine, pasina izvo pasina hutano hwepanyama kana hwepfungwa, hunokoshawo kune uropi. B mavhitaminzi anodiwa pakuumbwa uye kushanda kwevaneurotransmitters, kunyanya serotonin, kushaikwa kwayo kunokonzera kuora mwoyo. B mavitamini₆ (yeast, cod chiropa), folic acid (chiropa cheshiri, zai yolk, bhinzi chena) uye B₁₂ (chiropa, herring, oyster) inomutsa ndangariro. Vitamin B₁ (nguruve, nyemba, zviyo) inobatsira kupa uropi simba kuburikidza nekutora chikamu mukuparara kweglucose. Vitamin C inokurudzira uropi. Vachishanda nevechiri kuyaruka vane makore 13-14, vatsvakurudzi veDutch National Institute for Health and the Environment vakawana kuti kuwedzera kwevhitamini C mumuviri kwakavandudza IQ test scores. Mhedziso: mangwanani usakanganwa kunwa girazi rejusi reorenji richangobva kusvinwa.

Zvicherwa. Inzwi uye kudzivirira

Pamaminerari ese, iron ndiyo inonyanya kukosha pakushanda kwehuropi. Icho chikamu che hemoglobin, saka kushomeka kwayo kunokonzera anemia (anemia), umo tinonzwa kuparara, kushaya simba, uye kurara. Black pudding inomira pekutanga maererano nesimbi yemukati. Zvakawanda munyama yemombe, chiropa, nyemba. Copper ndiyo imwe mineral yakakosha. Inobatanidzwa mukusunungurwa kwesimba kubva kuglucose, iyo inofanirwa pakushanda zvakanaka kweuropi. Zvinyorwa zvemhangura ndeye veal chiropa, squid uye oyster.

Kutanga kudya zvakanaka, haufanirwe kuvimba nemhedzisiro yekukurumidza. Pasta kana chingwa chichabatsira kubata nekuneta uye kusavapo-pfungwa munguva pfupi, mune inenge awa. Asi mafuta echibharo, dema pudding kana hove dzinofanirwa kudyiwa nguva dzose kuti uwane mhedzisiro. Zvigadzirwa hazvisi mushonga. Naizvozvo, zvakakosha kudzoreredza mwero mukudya, shandura mararamiro ako. Sekureva kwaJean-Marie Bourra, hapana kudya kunoshamisa kwakadaro kwekugadzirira bvunzo dzekupinda kana chikamu muvhiki chete. Uropi hwedu hausati huri maitiro akazvimirira. Uye hapazovi nekurongeka mumusoro kusvika yave mumuviri wese.