Chikafu chekuvandudza ndangariro

Chaizvoizvo munhu wese anoziva kuti ndangariro yemunhu, zvisinei nekuti yakanakisa sei, inodzikira nekufamba kwenguva. Uye zvachose munhu wese anoziva kuti izvi zviri kuitika nekuda kwezvikonzero zvakasiyana, kazhinji zvine muviri. Nekudaro, havazi vese munhu akagadzirira kutsungirira iyi mamiriro ezvinhu. Ichi chinyorwa mhando yekutarisa kweanonyanya kushanda, kubva pakuona kwekutungamira vezvehutano uye physiologists epasi, nzira dzekuvandudza ndangariro.

Chii chinonzi memory

Kusiya mazwi akaomarara uye kutaura nemutauro wakapusa unonzwisisika, ndangariro kugona kwakakosha kwemunhu kunomubvumidza kuyeuka, kuchengeta uye kuburitsa izvi kana izvo ruzivo panguva yakakodzera. Huwandu hukuru hwevasayendisiti vanga vari uye vari kudzidza zvese izvi maitiro.

Zvakare, vamwe vacho vakatoedza kuyera saizi yekurangarira kwemunhu, semuenzaniso, Robert Berge anobva kuYunivhesiti yeSirakuse (USA). Akaongorora mashandiro ekuchengetedza uye kutapurirana ruzivo rwechibereko kwenguva yakareba uye muna 1996 akagumisa izvozvo panogona kuve chero kupi kubva pa1 kusvika gumi terabytes yedhata muuropi… Kuverenga uku kwakavakirwa paruzivo rwehuwandu hweeuroni uye fungidziro yekuti yega yega ine ruzivo rudiki.

Nekudaro, zvinonetsa kufunga neruzivo urwu panguva ino, sezvo nhengo iyi isina kunyatso kufundwa. Uye mhedzisiro yakawanikwa ingori yekufungidzira pane chirevo chechokwadi. Zvakangodaro, chirevo ichi chakamutsa nhaurwa huru-huru kutenderedza iyi nyaya, zvese munharaunda yesainzi uye netiweki.

Nekuda kweizvozvo, vanhu vaifunga kwete nezve kugona kwavo chete, asiwo nezvenzira dzekuzvivandudza.

Nutrition uye ndangariro

Wakatanga kuona here kuti ndangariro dzako dziri kudzikira zvishoma nezvishoma? Chikafu chakakurumbira Gu Chui Hong anobva kuMalaysia anoti mune iyi kesi, kunyanya zvakakosha kugadzirisa dhayeti yako… Mushure mezvose, chikonzero cheizvi chinogona kunge chiri kushomeka kwezvinovaka muviri zvinodiwa kuuropi, zvinovandudza ropa rayo.

Anotaura zvakare kuti kwaive nechinyorwa mumagazini Neurology ichitsanangura mhedzisiro yezvakadyiwa neMediterranean neDASH (kudzivirira BP) pakurangarira. Maererano navo, iwe unofanirwa kudya hove dzakawanda, michero, miriwo uye nzungu sezvinobvira, kuyedza kuzadza muviri nefibre.

«Idya 7-9 servings yemichero nemiriwo zuva nezuva. Usanyanyisa kushandisa chikafu chine munyu uye kubvisa mafuta anokuvadza, uchitsiva neanobatsira. Iwe unogona zvakare kuwedzera porridge, yakawanda nzungu nembeu, zvine unsaturated fatty acids“Gu anodaro.

Uyezve, usakanganwa nezve antioxidants. Uye bhuruu ndiyo yavo sosi yakanaka kwazvo. Sekureva kwenyanzvi yezvikafu zvinovaka muviri, masayendisiti agara achiratidza kuti 1 mukombe weblueberries pazuva haugone chete kudzivirira kukanganisika kwendangariro, asi zvakare kugadzirisa basa rehuropi. Uye zvese nekuti kune zvinopesana mairi. Pamusoro peblueberries, chero ma berries akakodzera, pamwe nemiriwo uye michero yebhuruu, burgundy, pink, rima bhuruu uye nhema - macheribheri, tsvuku kabichi, cranberries, nhema currants, nezvimwe.

Zvakare, iwe unofanirwa kuwedzera miriwo yakasvibira yemashizha kune chako chikafu - sipinashi, lettuce, ese marudzi ekabichi. Izvo zvine folic acid, kushomeka kwayo kunogona kumutsa kukanganisika kwendangariro. Mhedziso iyi yakaitwa mushure mekuitwa kwesainzi umo vanhu mazana mashanu negumi nevasere vane makore makumi matanhatu nemashanu zvichikwira vakatora chikamu.

Unofanira zvakare kutarisira kudya kwakakwana kwe omega-3 fatty acids, sezvo aya ari akanaka antioxidants. Mazhinji acho ari muhove nembeu.

Unorangarira sei misimboti yose iyi?

Sekureva kwenyanzvi yezvokudya, zvakakwana kungoisa ndiro ine chikafu chine "mavara" pamberi pako. Nekudaro, iwe unogona kupfumisa chikafu chako nezvose zvinodiwa zvinhu, kugadzirisa ropa kupa, ndangariro uye chiitiko chehuropi.

Wepamusoro gumi nembiri chikafu chekuvandudza ndangariro

Blueberries. A antioxidant ine simba. Imwe kapu yeblueberries pazuva inokwana.

Walnuts. Kuti unzwe kunaka, unofanirwa kudya magiramu makumi maviri. nzungu pazuva.

Maapuro. Izvo zvine huwandu hwakawanda hwevhithamini iyo inokanganisa zvakananga kushanda kwehuropi. Iwe unofanirwa kudya 1 apuro zuva nezuva.

Tuna. Iyo ine ese omega-3 mafuta acids uye iron. Kuwedzera kune tuna, mackerel, salmon, cod uye hove dzegungwa zvakare sarudzo dzakanaka.

Citrus. Izvo zvine kwete chete antioxidants, asiwo ayiti, ayo anodikanwa kune yakajairika mashandiro ehuropi.

Huku uye chiropa chemombe. Aya ndiwo manyuko makuru esimbi.

Rosemary. Iyo yakakosha kune yakanaka ndangariro. Inogona kuwedzerwa kune dzakasiyana ndiro kana tii.

Sage tii. Iyo inovandudza ndangariro uye kuisa pfungwa.

Bhinzi. Iine mavitamini B. Vane maitiro akanaka pane huropi mashandiro uye vanobatsira kurwisa kushushikana, izvo zvinowanzo kuve zvimwe zvezvikonzero zvekukanganisa ndangariro

Mazai uye kunyanya zai yolk. Mukuwedzera kune mapuroteni uye mavitamini, ine chinhu chakakosha chinonzi choline, icho chinovandudzawo ndangariro.

Mukaka uye zvigadzirwa zvemukaka. Zvitubu zvecholine uye vhitamini B12, kushaikwa kwayo kunokanganisa kushanda kwehuropi uye ndangariro.

Kafi. Mhedzisiro yekutsvaga yakaratidza kuti ichi chinwiwa chinobatsira kuisa pfungwa uye zvakare chinozadza muviri nema antioxidants. Chinhu chikuru ndechekusaishandisa zvisina kunaka uye kunwa kwete anopfuura 1-2 makapu pazuva.