Kurasa makiyi ako, kukanganwa kusangana, usingachazivi kwawakapaka mota yako ... Nezera, kurasikirwa nendangariro kunowedzera uye kunowedzera. Kazhinji kazhinji, kukanganiswa kwendangariro rutivi rwomuitiro wokukwegurawo zvako. Mazano edu ekuchengetedza ndangariro yako zuva nezuva uye kudzivirira kukanganwa.

Kudya kunobata basa rakakosha mukudzivirira kweakawanda pathologies, kusanganisira kukanganisa kwendangariro. Zvechokwadi, zvidzidzo zvakawanda zvakaratidza kuti kuwedzera kweropa, kusaita muviri, rudzi rwechirwere cheshuga 2 uye kufutisa kunowedzera njodzi yekuvandudza neurodegenerative chirwere mushure memakore 65. Nokudaro, zvakakosha kuderedza uremu kuburikidza nekutora kudya kwakasiyana-siyana uye kwakaenzana. Kuti uchengetedze kushanda kwehuropi uye kuchengetedza ndangariro, dzivisa chikafu chakapfuma mushuga nemafuta akazara, uye tarisa pane: 

• michero nemiriwo (inenge 5 servings pazuva)
• omega 3: anowanikwa mumbeu, walnuts, hazelnuts, cashews, maamondi asina kugochwa uye asina munyu. Asi zvakare muhove dzine mafuta (sardines, mackerel, salmon, herring). Inokurudzirwa kuidya kaviri pavhiki. 
• nyama chena: nyama chena inofanira kugara ichidiwa pane nyama tsvuku. 
• mafuta omuorivhi: aya ndiwo mafuta anodiwa ekurunga ndiro dzako. Inofanira kusarudzwa kunze kwemhandara. 
• polyphenols: aya ane simba antioxidants, anozivikanwa kuderedza kuchembera uye kuderera kwekuziva. Apple, sitirobheri uye mazambiringa, kusanganisira michero ine zvakanyanya. Iwo zvakare akavanzwa mutii (girinhi nedema), gariki, hanyanisi, parsley, chokoreti yakasviba (zvishoma 85% cocoa), mhodzi yeflakisi, ginger, turmeric kana kunyange waini tsvuku (kunwa zvine mwero nekuti inoramba iri doro).

Nguva dzose basa remuviri rinokurudzira kuvandudzwa kwemaneuroni matsva, inovandudza kuyeuka uye kuisa pfungwa, nekuda kweokisijeni yeuropi. Maererano nezvinokurudzirwa neWHO, “vanhu vakuru vane makore ari pakati pe18 ne64 vanofanira kudzidzira maminitsi anenge 150 okutsungirira zvine mwero kana kuti maminitsi 75 okutsungirira zvine mwero mukati mevhiki. kushingirira kwakasimba, kana musanganiswa wakaenzana wepakati uye wakasimba wekuita basa. ”

Kudzoreredza kunaka kwekurara pamwero wemuviri uye wepfungwa zvakasimbiswa. Kurara kunoita basa guru mukudzidza nekusimbisa ruzivo. Mune mamwe mazwi, kushaikwa kwekurara kunobatanidzwa nekudzikira kwehunyanzvi hwekuziva, kunyanya kubata nemusoro uye kuisa pfungwa. Mukati meusiku, ndangariro inoronga kupfurikidza namashoko ayo akagamuchira mukati mezuva. Naizvozvo zvakakosha kuti usaregedze kurara kwako, nekurara maawa masere husiku.