Brain Vitamini: Anogona here Mavhitamini Kukurudzira Ndangariro?

Zvemukati

• Hwendefa rinogona kunyatso kuwedzera ndangariro yako here?
• Vhitamini B12
• Vhitamini E
• Zvimwe zvinowedzera izvo zvinogona kubatsira
• Nzira dzakanakisisa dzekubatsira ndangariro yako
• Mararamiro esarudzo anokuvadza ndangariro

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Hwendefa rinogona kunyatso kuwedzera ndangariro yako here?

Mamwe mavitamini uye mafuta acids zvakanzi zvinononoka kana kudzivirira kurasikirwa ndangariro. Iyo runyorwa rurefu rweanogona mhinduro dzinosanganisira mavitamini senge vhitamini B12, mishonga yekuwedzera yakadai saginkgo biloba, uye omega-3 fatty acids. Asi chinowedzerwa chinogona here kuwedzera chiyeuchidzo chako?

Zvizhinji zvehumboo hweizvi zvinogona kurangarira-zvinowedzera zvinowedzera hazvina kusimba zvakanyanya. Pano, isu tinokurukura izvo zvichangobva kuitika zvekiriniki zvidzidzo nezve mavitamini uye kurasikirwa ndangariro.

Vhitamini B12

Masayendisiti ave nenguva yakareba achitsvaga hukama pakati pemazinga akaderera eB12 (cobalamin) uye kurasikirwa ndangariro. Nekudaro, kana iwe ukawana huwandu hwakaringana hweB12, hapana humbowo hwekuti kudya kwakanyanya kune mhedzisiro.

B12 kushomeka kunowanzoitika kune vanhu vane ura kana dumbu nyaya, kana vakaomarara varimi. Ngozi yekushomeka kweB12 inowedzerawo nezera. Izvi zvinokonzerwa nekuwedzera kwehuwandu hwepasi mudumbu acid mune vakura vakuru.

Chirwere cheshuga metformin chakaratidzirwawo kudzikisa huwandu hweB12. Mimwe mishonga senge proton pump inhibitors, inorwisa-kupisa mishonga senge prednisone, uye kuzvarwa kwekudzora kunogona kudzikisa mazinga eB12.

Iwe unofanirwa kukwanisa kuwana B12 yakakwana zvakasikwa, sezvo inowanikwa mune zvekudya zvakaita sehove nehuku. Yakasimbiswa chisvusvuro chisvusvuro isarudzo yakanaka kune vanodya nyama.

Nekudaro, vanhu vane mamwe marapirwo, avo vari pane imwe mishonga, kana vanhu vane yakaderera mudumbu asidi vanogona kusakwanisa kunyatsotora B12 kubva kuchikafu uye vangangoda chinowedzerwa chekudya kuti vachengetedze zvakakwana zvikamu.

Tenga vhitamini B12 inowedzera online.

Vhitamini E

Pane humwe humbowo hunoratidza kuti vhitamini E inogona kubatsira pfungwa nekurangarira muvanhu vakura. A mumagazini JAMA akawana kuti huwandu hwakawanda hwevhitamini E hunogona kubatsira vanhu vane hunyoro kusvika pakuenzanisa chirwere cheAlzheimer.

Vatori vechikamu vakatora madosi e2,000 epasi rose mayunitsi (IU) pazuva. Zvisinei, mari iyi inogona kunge isina kuchengetedzeka kune vamwe vanhu, sekureva kwaDr Gad Marshall weHarvard Medical School.

Kutora zvinopfuura mazana mana IU pazuva zvine njodzi zvakanyanya kune vanhu vane chirwere chemwoyo, kunyanya kune avo vane ropa rakapfava. Zvimwe zvidzidzo zvakaratidza kuti kuwedzera vhitamini E kunogona kuwedzera njodzi yekenza yeprostate.

Pasinei nezera rako kana mamiriro, iwe unofanirwa kuwana zvakakwana vitamini E kubva kuchikafu chako. Kumbira chiremba wako kana iwe uchifarira mari yekuwedzera. Kushayikwa kweVitamin E hakuwanzoitika, kunyange zvingaitika kune vanhu vane mafuta mashoma ezvekudya.

Vitamini inowanikwa mu:

• nzungu
• mhodzi
• mafuta emiriwo
• miriwo, senge sipinashi uye broccoli

Tenga vhitamini E inowedzera online.

Zvimwe zvinowedzera izvo zvinogona kubatsira

Kana zvasvika kune ginkgo biloba, ese akura uye anowirirana: Iyo yekuwedzera haina kuita seinononoka kurasikirwa ndangariro kana kudzivirira njodzi yechirwere cheAlzheimer.

Iko hakuna humbowo hwakawanda hunoratidza hukama pakati pe omega-3 ndangariro, chero. Zvisinei, kutsvakurudza kuri kuitika.

Yakawanikwa kuti kutora zvinowedzera ne docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA) zvakakonzera kuvandudzwa kwakakura mune episodic ndangariro mhedzisiro mune vanhu vakuru vane ndangariro dzinonetsa.

DHA ndeimwe mhando huru ye omega-3 fatty acid, uye EPA ndeimwe. DHA neEPA zvinonyanya kuiswa muzvikafu zvegungwa salmon uye mackerel.

Nzira dzakanakisisa dzekubatsira ndangariro yako

Kune vechidiki nevakuru vanhu zvakafanana, zvakakosha kuti utore chikafu chako mavitamini kubva pane chikafu chaunodya. Zvekuwedzera zvinogona kuzadza maburi, asi bvunza nachiremba wako usati waenda pane zvinokurudzirwa kudya kwezuva nezuva.

Zvisinei nezera rako, nzira yakanakisa yekurwisa kudzora ndangariro kudya zvakanaka uye kurovedza muviri wako nehuropi hwako. Kudya kweMediterranean ndiyo sosi yakanaka yeese mavitamini anodiwa nemuviri wako.

Kudya kweMediterranean kwave kuri senzira yekuvandudza ndangariro. Zviratidzo zvekudya zvinosanganisira:

• kunyanya kudyara-kwakavakirwa chikafu
• kudzikisira (kana kucheka zvachose) nyama tsvuku
• kudya hove
• kushandisa yakawanda yemafuta emuorivhi kugadzirira chikafu

Kudya kwakafanana nekudya kweMediterranean kunosanganisira chikafu cheMIND pamwe neiyo DASH (nzira dzekudya dzekumisa chirwere cheBP) chikafu. zvakawanikwa zvichideredza kuitika kwechirwere cheAlzheimer.

Kudya kwepfungwa, kunyanya, kunosimbisa kudyiwa kwemavara, miriwo miriwo uye chikafu-chakasimwa chikafu kuwedzera kune yakakwira mapuroteni uye oiri maorivhi kurudziro yekudya kweMediterranean.

Kuve neyakasimba rutsigiro network uye kuve uchiita munharaunda yako yemunharaunda zvakataurwa senzira dzokunonoka kana kudzivirira kuora mwoyo. Kutanga tsika dzakanaka dzekurara kunogona zvakare kuchengetedza huropi hwako.

ramba uchiratidza kuti kugara uchirovedza muviri kunovhiringidza huropi nenzira idzo dzimwe dzekuvaraidza dzisiri. Izvi zvinogona kutungamira mukuvandudza ndangariro uye nekuziva mashandiro pamusoro penguva refu.

Mararamiro esarudzo anokuvadza ndangariro

Iwe unogona kunatsiridza hutano hwako hwepfungwa nekunyanya kufunga nezvechikafu uye maitiro akaratidzirwa kuti anokuvadza. Chikafu chakabikwa chakabatanidzwa kune, icho chinokanganisa kugona kwehuropi.

Zvakawanda zvechirwere cheAlzheimer zvine njodzi, senge kudya kwakashata uye mararamiro ehupenyu, zvinogona kutarisirwa. Kuchinja chimwe chezvinhu izvi zvine njodzi kunogona kubatsira kunonoka kutanga kwekutenda kwemweya.