11 Zvakanakisa Zvekudya Kuti Uwedzere Brain Yako uye Ndangariro

Zvemukati

• 1. Hove Yakafuta
• 2. Kofi
• 3. Blueberries
• 4. Turmeric
• 5. Broccoli
• 6. Nhanga Mbeu
• 7. Chocolate Rima
• 8. Nzungu
• 9. Maorange
• 10. Mazai
• 11. Green Tii
• Icho Chinokosha

Uropi hwako rudzi rwechiitiko chikuru.

Seyenzvimbo yekudzora yemuviri wako, iri mukutarisira kuchengetedza moyo wako uchirova nemapapu kufema uye ichikubvumidza iwe kufamba, kunzwa uye kufunga.

Ndosaka iri zano rakanaka rekuchengeta huropi hwako mune yepamusoro mamiriro ekushanda.

Zvikafu zvaunodya zvinoita kuti uropi hwako hugare hwakasimba uye hunogona kugadzirisa mabasa epfungwa, sekurangarira uye kuisa pfungwa.

Ichi chinyorwa chinonyora gumi nezviviri zvekudya zvinowedzera huropi hwako.

1. Hove Yakafuta

Kana vanhu vachitaura nezvechikafu chehuropi, hove dzakakora dzinowanzo kuve pamusoro pechinyorwa.

Rudzi urwu rwehove runosanganisira salmon, trout uye sardines, ayo ese akafuma sosi ye omega-3 fatty acids ().

Inenge makumi matanhatu muzana yehuropi hwako hwakagadzirwa nemafuta, uye hafu yemafuta iwoyo omega-3 mhando ().

Uropi hwako hunoshandisa omega-3s kuvaka maseru ehuropi uye emitsipa, uye aya mafuta akakosha pakudzidza nekurangarira (,).

Omega 3-s zvakare iine mamwe mashoma mabhenefiti ehuropi hwako.

Kutanga, vanogona kunonoka kukanganisika kwepfungwa zvine chekuita nezera uye kubatsira kubvisa chirwere cheAlzheimer (,,,).

Padivi rerutivi, kusawana ma omega-3 akakwana kwakabatana nehurema hwekudzidza, pamwe nekusuwa (,).

Kazhinji, kudya hove kunoratidzika kunge kune hutano hwakanaka.

Chimwe chidzidzo chakawana kuti vanhu vaidya hove dzakabikwa kana dzakabikwa nguva dzose vaive nechena grey muhuropi hwavo. Grey nyaya ine akawanda maseru etsinga anodzora kutora sarudzo, ndangariro uye nemanzwiro ().

Pakazara, hove dzakakora isarudzo yakanakisa yehutano hwehuropi.

Hove yemafuta ipfuma sosi ye omega-3s, chikuru chivakwa chehuropi. Omega-3s inoita basa mukurodza ndangariro uye kugadzirisa mamiriro, pamwe nekuchengetedza huropi hwako pakuramba.

2. Kofi

Kana kofi iri iyo yakajeka yemangwanani ako, uchave unofara kunzwa kuti zvakakunakira iwe.

Zvikamu zviviri zvakakosha mukofi - caffeine uye antioxidants - batsira uropi hwako.

Iyo caffeine iri mukofi ine akatiwandei mhedzisiro pane huropi, kusanganisira ():

• Kuwedzera kusvinura: Caffeine inochengetedza huropi hwako kungwarira nekudzivirira adenosine, kemikari messenger inoita kuti uve nehope (,,).
• Yakagadziriswa mamiriro: Caffeine inogona zvakare kuwedzera mamwe eako "anonzwa-akanaka" maurotransmitter, senge serotonin (13).
• Yakagadziriswa Imwe ongororo yakawana kuti kana vatori vechikamu vakanwa kofi imwe hombe mangwanani kana zvidiki zvishoma mukati mezuva rese, vaibudirira pamabasa aida kutariswa ().

Kunwa kofi pamusoro penguva yakareba kunosanganisirwa nenjodzi yakadzikira yezvirwere zvetsinga, senge Parkinson's uye Alzheimer's ().

Izvi zvinogona kuve zvishoma zvichikonzerwa nekofi yakasungirirwa yakanyanya ye antioxidants ().

Kofi inogona kubatsira kukurudzira kusvinura uye mafungiro. Iyo inogona zvakare kupa kumwe kudzivirirwa kubva kuAlzheimer's, nekuda kwayo caffeine uye antioxidants.

3. Blueberries

Blueberries inopa akawanda hutano mabhenefiti, kusanganisira mamwe akanangana nehuropi hwako.

Blueberries uye mamwe ma berries ane ruvara rwakadzama anounza anthocyanins, boka remiti rinosanganiswa neanorwisa-kupisa uye antioxidant mhedzisiro ().

Antioxidants inoshanda inopesana nezvose zviri zviviri oxidative kusagadzikana uye kuzvimba, mamiriro anogona kuita kuti hura hwekukwegura uye neurodegenerative hosha ().

Mimwe yeaya antioxidants mueblueberries akawanikwa achiungana muuropi uye achibatsira kugadzirisa kutaurirana pakati pemasero ehuropi (,).

Zvidzidzo zvezvipfuyo zvakaratidza kuti mablueberries anobatsira kunatsiridza ndangariro uye anogona kutononoka kurasika kwenguva pfupi kurasika (,,)

Edza kuasasa iwo pachingwa chako chemangwanani kana kuwedzera iwo kune smoothie.

Blueberries yakazara nema antioxidants ayo anogona kunonoka kukwegura kwehuropi uye nekuvandudza ndangariro.

4. Turmeric

Turmeric yakagadzira yakawanda buzz munguva pfupi yapfuura.

Iyi yakadzika-yero spice chinhu chakakosha mune curry poda uye ine akati wandei mabhenefiti ehuropi.

Curcumin, chinhu chinoshanda mu turmeric, chakaratidzirwa kuyambuka ropa-huropi chinodzivirira, zvichireva kuti inogona kupinda zvakananga muuropi uye kubatsira maseru ipapo ().

Iyo yakasimba antioxidant uye inorwisa-kupisa komputa iyo yakabatanidzwa kune anotevera huropi hunobatsira:

• Inogona kubatsira ndangariro: Curcumin inogona kubatsira kuvandudza ndangariro muvanhu vane Alzheimer's. Inogona zvakare kubatsira kujekesa iwo amyloid mabara anova chiratidzo chechirwere ichi (,).
• Inorerutsa kuora mwoyo: Iyo inowedzera serotonin uye dopamine, izvo zvese zviri zviviri zvinovandudza mafungiro. Imwe ongororo yakawana curcumin yakavandudzwa kushushikana kwezviratidzo zvakangofanana neanodzvinyirira kweanopfuura vhiki nhanhatu (23,).
• Inobatsira maseru matsva ehuropi kukura: Curcumin inosimudzira uropi-yakatorwa neurotrophic factor, rudzi rwekukura kemikari inobatsira maseru ehuropi kukura. Zvinogona kubatsira kunonoka kukanganisika kwepfungwa zvine chekuita nezera, asi kumwe kutsvagurudza kunodiwa ().

Kuti ukohwe zvakanakira curcumin, edza kubika ne curry poda, uchiwedzera turmeric kune mbatatisi ndiro kuti ishandure iyo yegoridhe kana kugadzira turmeric tii.

Turmeric neayo inoshanda komputa curcumin ine yakasimba anti-kupisa uye antioxidant mabhenefiti, ayo anobatsira uropi. Mukutsvaga, yakaderedza zviratidzo zvekusuwa uye chirwere cheAlzheimer.

5. Broccoli

Broccoli yakazara nemishonga yemiti ine simba, kusanganisira antioxidants ().

Iyo zvakare yakakwira kwazvo muvhitamini K, ichiendesa zvinopfuura 100% yeiyo Yakakurudzirwa Mazuva ese Intake (RDI) mune 1-mukombe (91-gramu) inoshumira (27).

Vitamini ino sanganisa mafuta yakakosha pakuumba sphingolipids, rudzi rwemafuta rwakazara kwazvo mumasero ehuropi ().

Zvidzidzo zvishoma muvakuru vakuru zvakabatanidza yakakwira vhitamini K kunwa kune zvirinani ndangariro (,).

Beyond vhitamini K, broccoli ine akati wandei macomputer ayo anoipa anti-kupisa uye antioxidant mhedzisiro, iyo inogona kubatsira kuchengetedza huropi kubva kukuvara ().

Broccoli ine akati wandei emakemikari ane simba antioxidant uye anti-kupisa mhedzisiro, kusanganisira vhitamini K.

6. Nhanga Mbeu

Mbeu yemanhanga ine yakasimba antioxidants inodzivirira muviri nehuropi kubva mukukuvara kwakanyanya ().

Izvowo sosi yakanaka kwazvo ye magnesium, iron, zinc nemhangura (32).

Chimwe nechimwe cheizvi zvinovaka muviri chakakosha kuhutano hwehuropi.

• Zinc: Ichi chinhu chakakosha pakuratidza tsinga. Kushomeka kweZinc kwakabatana neakawanda mamiriro etsinga, kusanganisira chirwere cheAlzheimer, kushushikana uye chirwere cheParkinson (,,).
• Magnesium: Magnesium yakakosha pakudzidza uye ndangariro. Low magnesium mazinga akabatanidzwa nezvakawanda zvirwere zvetsinga, kusanganisira migraines, kushushikana uye pfari (,).
• Mhangura: Uropi hwako hunoshandisa mhangura kubatsira kudzora maseru etsinga. Uye kana huwandu hwemhangura hukabuda, pane njodzi yakakwira yezvinetso zveurourogenerative, senge Alzheimer's (,).
• Iron: Kushomeka kwesimbi kunowanzo kuve kunoratidzwa nehuropi hwehuropi uye hurema hwehuropi hunoshanda ().

Tsvagurudzo inotarisa zvakanyanya pane izvi micronutrients, pane mhodzi dzemanhanga pachawo. Nekudaro, sezvo mbeu yemanhanga iri kumusoro mune izvi micronutrients, unogona kukohwa iwo mabhenefiti nekuwedzera mbeu yemanhanga kuchikafu chako.

Mbeu dzemanhanga dzakapfuma muma micronutrients mazhinji akakosha mukushanda kwehuropi, kusanganisira mhangura, iron, magnesium uye zinc.

7. Chocolate Rima

Chokoreti yakasviba uye cocoa poda zvakazara nemamushoma-ekuwedzera ekuwedzera uropi, anosanganisira flavonoids, caffeine uye antioxidants.

Flavonoids iboka re antioxidant zvinomera zvinomera.

Iwo flavonoids mune chokoreti anoungana munzvimbo dzehuropi dzinobata nekudzidza uye ndangariro. Vanotsvagurudza vanoti makomponi aya anogona kusimudzira ndangariro uye zvakare anobatsira kudzikira kwepfungwa zvine chekuita nezera (,,,).

Muchokwadi, zvidzidzo zvinoverengeka zvinotsigira izvi kumusoro (,,).

Mune kumwe kuongorora kwakasanganisira vanhu vanopfuura mazana mapfumbamwe, avo vakadya chokoreti kakawanda vakaita zvirinani mune akateedzana emabasa epfungwa, kusanganisira mamwe anosanganisira ndangariro, kupfuura avo vaisambodya ().

Chokoreti zvakare yakasarudzika mamiriro ekuwedzera, sekutsvaga.

Imwe ongororo yakawana kuti vatori vechikamu vakadya chokoreti vakasangana vakawedzera manzwiro akanaka, zvichienzaniswa nevatori vechikamu vakadya makeke ().

Zvisinei, hazvisati zvanyatsojeka kuti imhaka yemakemikari ari muchokoreti, kana kungoti nekuti iyo yummy flavour inoita kuti vanhu vafare ().

Iyo flavonoids iri muchokoreti inogona kubatsira kuchengetedza uropi. Zvidzidzo zvakaratidza kuti kudya chokoreti kunogona kuwedzera zvese ndangariro nemanzwiro.

8. Nzungu

Kutsvagurudza kwakaratidza kuti kudya nzungu kunogona kuvandudza mamaki ehutano hwemwoyo, uye kuva nemoyo wakagwinya kwakabatana nekuve nehutano hutano (,).

Ongororo ya2014 yakaratidza kuti nzungu dzinogona kusimudzira kugona uye dzinobatsira kudzivirira zvirwere zveeurodegenerative ().

Zvakare, kumwe kuongorora kukuru kwakaona kuti vakadzi vaidya nzungu nguva dzese mukati memakore akati wandei vaive nendangariro dzakapinza, zvichienzaniswa nevaya vasina kudya nzungu ().

Zvakawanda zvinovaka muviri munzungu, senge mafuta ane hutano, antioxidants uye vhitamini E, zvinogona kutsanangura huropi-hutano hwavo mabhenefiti (,).

Vitamin E inodzivirira cell membranes kubva kune yakasununguka radical kukuvara, kubatsira kunonoka kwepfungwa kuderera (,,).

Nepo nzungu dzese dzakanakira huropi hwako, walnuts inogona kunge iine rimwezve banga, sezvo ivo vachipawo omega-3 fatty acids (57).

Nutsu dzine huwandu hwehutachiona hunosimudzira uropi, kusanganisira vhitamini E, mafuta ane hutano uye mishonga yemiti.

9. Maorange

Unogona kuwana vhitamini C yese yaunoda pazuva nekudya imwe svikiro orenji (58).

Kuita izvi kwakakosha kuhutano hwehuropi, sezvo vhitamini C iri chinhu chakakosha mukudzivirira kuparara kwepfungwa ().

Kudya huwandu hwakakwana hwevhitamini C-hwakapetwa chikafu kunogona kudzivirira kubva kune zera-zvine chekuita nekudzikira kwepfungwa uye chirwere cheAlzheimer, sekureva kwechinyorwa chegore ra2014 ().

Vitamin C ine simba antioxidant inobatsira kurwisa mahara radicals anogona kukuvadza maseru ehuropi. Uyezve, vhitamini C inotsigira huropi hutano paunenge uchikura ().

Iwe unogona zvakare kuwana yakanakisa huwandu hwevitamini C kubva kubhero mhiripiri, guava, kiwi, matomatisi uye sitirobheri (62).

Maorenji uye zvimwe zvekudya zvine vhitamini C yakawanda zvinogona kubatsira kudzivirira uropi hwako kukuvara kubva kune vakasununguka radicals.

10. Mazai

Mazai sosi yakanaka yezvakawanda zvinovaka muviri zvakasungirirwa kuhutano hwehuropi, kusanganisira mavitamini B6 uye B12, folate uye choline (63).

Choline yakakosha micronutrient iyo muviri wako unoshandisa kugadzira acetylcholine, neurotransmitter inobatsira kudzora manzwiro uye ndangariro (,).

Zvidzidzo zviviri zvakawana kuti kukwirisa kwakakwira kwecholine kwakabatanidzwa nekurangarira zvirinani uye kushanda kwepfungwa (,).

Zvakangodaro, vanhu vazhinji havawani choline yakakwana mukudya kwavo.

Kudya mazai inzira iri nyore yekuwana choline, zvichipiwa kuti mazai emazai ari pakati peanonyanya kugadziriswa manyowa aya.

Kudya kwakaringana kwecholine iri 425 mg pazuva pazuva revakadzi vazhinji uye 550 mg pazuva kune varume, iine chete zai rezai rine 112 mg ().

Uyezve, mavitamini B ane akati wandei mabasa muhutano hwehuropi.

Kutanga, ivo vanogona kubatsira kudzora kufambira mberi kwekuderera kwepfungwa kune vakwegura ().

Zvakare, kushomeka mumhando mbiri dzeB mavitamini - folate uye B12 - yakabatanidzwa nekushushikana ().

Kushomeka kwehukama kwakajairika kune vanhu vakura vane dhementia, uye ongororo inoratidza kuti folic acid zvinowedzera zvinogona kubatsira kudzikisa kukanganisika kwepfungwa zvine chekuita nezera (,).

B12 inobatanidzwawo mukugadzira makemikari ehuropi uye kudzora huwandu hweshuga muuropi ().

Izvo zvakakosha kuti uzive kuti pane zvishoma zvishoma zvakanangana nekutsvaga pane iyi link pakati pekudya mazai uye hutano hwehuropi. Nekudaro, pane tsvagiridzo yekutsigira iyo huropi-inowedzera mabhenefiti ezve zvinovaka muviri zvinowanikwa mumazai.

Mazai ipfuma sosi yemavitamini B akati wandei uye choline, ayo akakosha pakushanda kwakanaka kwehuropi uye kusimudzira, pamwe nekugadzirisa mamiriro.

11. Green Tii

Sezvazviri nekofi, iyo caffeine iri green green inowedzera kushanda kwehuropi.

Muchokwadi, zvakawanikwa kuvandudza kusvinura, kuita, ndangariro uye kutarisa ().

Asi green tii inewo zvimwe zvinhu zvinoita kuti chive chinwiwa chine hutano muhuropi.

Imwe yacho ndiL-theanine, amino acid iyo inogona kuyambuka iropa-yechipingaidzo uye kuwedzera chiitiko cheiyo neurotransmitter GABA, iyo inobatsira kudzikamisa kushushikana uye inoita kuti unzwe wakasununguka (73,, 75).

L-theanine inowedzerawo kuwanda kwemaarufa ealpha muuropi, izvo zvinokubatsira kuzorora usingaite kuti unzwe kuneta ().

Imwe ongororo yakawana kuti iyo L-theanine iri green tii inogona kukubatsira kuzorora nekurwisa zvinokonzeresa mhedzisiro ye caffeine ().

Iyo zvakare yakapfuma mumapolyphenols uye antioxidants ayo anogona kuchengetedza huropi kubva pakuderera kwepfungwa uye kudzikisa njodzi yeAlzheimer's uye Parkinson's (,).

Uyezve, green tea yakawanikwa ichivandudza memory ().

Green tii ndicho chakanakisa chinwiwa kutsigira uropi hwako. Zvayo zvine caffeine zvinowedzera kungwarira, nepo antioxidants ayo achidzivirira uropi uye L-theanine inokubatsira kuzorora.

Icho Chinokosha

Zvikafu zvakawanda zvinogona kubatsira kuti uropi hwako huve hutano.

Zvimwe zvekudya, zvakadai semichero nemiriwo mune izvi zvinyorwa, pamwe netii nekofi, zvine antioxidants iyo inobatsira kuchengetedza huropi hwako kubva mukukuvara.

Mamwe, senge nzungu nemazai, ane zvinovaka muviri zvinotsigira ndangariro uye kukura kwehuropi.

Iwe unogona kubatsira kutsigira hutano hwako hwehuropi uye kusimudzira kungwarira kwako, ndangariro uye nemanzwiro nekuita zvine hungwaru kusanganisira izvi zvekudya mukudya kwako.