Tiyeni tiphunzire za 'zakudya zabwino kwambiri' izi kuti ubongo wanu ukhale wachinyamata komanso wathanzi. (Zakudya Zolimbitsa Ubongo)

Pamene tikukalamba, timamva kuti osati matupi athu okha komanso kukumbukira kwathu ndi momwe timaganizira zimasintha pang'ono, sichoncho? Nthawi zina mungaganize kuti, 'O, ndikuiwala zinthu kwambiri tsopano.' Koma kodi mukudziwa kuti zakudya zina zomwe timadya tsiku lililonse zingathandize kulamulira ukalamba wa ubongo wathu ndikuusunga wathanzi monga momwe tinali ana? Izi zili ngati masewera olimbitsa thupi a ubongo. Lero, tiyeni tikambirane za zina mwa 'zakudya zapamwamba' zomwe zili zabwino ku ubongo.

Zipatso ndi ndiwo zamasamba zomwe zimapatsa ubongo mphamvu

1. Mabulosi abuluu ndi zipatso zofiirira

Madokotala moseka amatcha izi 'Brainberries', zomwe zikutanthauza 'chipatso cha ubongo'. Kafukufuku wapeza kuti zipatso monga mabuloberi zimateteza ubongo ku kupsinjika kwa okosijeni , komwe kumawononga maselo. Izi zitha kuchepetsa zotsatira za matenda osowa kukumbukira monga matenda a Alzheimer's kapena dementia omwe amabwera ndi ukalamba.

Ngakhale kuti zimativuta kupeza mabuluberi ku Sri Lanka, tili ndi zinthu zina zabwino m'malo mwake. Zipatso zofiirira ndi zabuluu monga mphesa zofiirira, dambala, madang, ndi jamu wakuda nazonso zili ndi izi. Zingakhale bwino ngati titawonjezera zipatso zingapo zotere muzakudya zathu tsiku lililonse.

2. Mapeyala

Mapeyala ndi zipatso zamtengo wapatali monga mabuluberi pa thanzi la ubongo. Anthu ambiri amaganiza kuti mapeyala ali ndi mafuta ambiri, ndipo zimenezo n’zoona. Koma ali ndi mafuta ambiri osakhuta . Uwu ndi mtundu wa mafuta 'abwino' omwe ndi abwino kwa mtima komanso amathandiza kuti magazi aziyenda bwino.

Mapeyala amathandizanso kuchepetsa kuthamanga kwa magazi. Kuthamanga kwa magazi ndi chifukwa chachikulu chomwe chimapangitsa kuti ubongo ugwire ntchito bwino. Komabe, popeza ali ndi ma calories ambiri, ndi bwino kuwonjezera pafupifupi theka la peyala pazakudya zanu patsiku.

3. Makangaza

Pomegranate ndi chipatso chodzaza ndi ma antioxidants amphamvu. Mwachidule, ma antioxidants awa ali ngati asilikali amphamvu omwe amateteza ubongo ku ma free radicals , omwe amachita ngati dzimbiri komanso kuwonongeka kwa maselo a thupi lathu. Ubongo ndi chimodzi mwa ziwalo zomwe zimawonongeka kwambiri ndi ma free radicals awa.

Ngati mumwa madzi a makangaza, ndi bwino kuwaphika kunyumba, chifukwa mitundu yogulitsidwa m'sitolo ikhoza kukhala ndi shuga wowonjezera. Kumwa madzi a makangaza pang'ono osungunuka ndi madzi patsiku ndikokwanira.

Mphamvu ya ubongo kuchokera ku mafuta, mtedza, ndi tirigu

4. Nsomba Yokhala ndi Mafuta

Nsomba za m'nyanja yakuya monga salimoni, mackerel, sardines, herring, ndi herring zimatchedwaChakudya cholemera mu omega-3 fatty acids. Ma omega-3 amenewa ndi ofunikira kwambiri pakugwira ntchito bwino kwa maselo a ubongo. Amaletsanso kutupa pang'ono komwe kumachitika mu ubongo. Ngati mungathe kuwonjezera chidutswa cha nsomba yamafuta muzakudya zanu kawiri kapena katatu pa sabata, ndi ndalama zabwino kwambiri mu ubongo wanu.

5. Mtedza ndi Mbewu

Mtedza monga ma cashew, mtedza, amondi, mtedza, mbewu za dzungu, mbewu za mpendadzuwa, mbewu za sesame, ndi mbewu za fulakesi ndi magwero abwino a vitamini E. Kafukufuku wasonyeza kuti anthu omwe ali ndi vitamini E wambiri amakhala ndi vuto losakumbukira bwino akamakalamba.

Kuwonjezera pa kudya izi, zimakhalanso zabwino kwa inu ngati mukazipanga kukhala chinthu chonga batala wa mtedza. Koma kusankha mtedza wopanda mchere m'malo mwa wothira mchere ndikwabwino kwambiri pa thanzi lanu. Kudya pafupifupi mtedza wochepa patsiku ndikokwanira.

6. Mbewu Zonse

Zakudya monga mpunga wofiirira, oats, buckwheat, barele, ndi buledi wa tirigu wonse zimachepetsa chiopsezo cha matenda a mtima. Monga tanenera kale, ngati mtima uli wathanzi, ubongo nawonso umakhala wathanzi. Chifukwa ubongo umalandira magazi omwe umafunikira.

Mbewu zimenezi zimathandizanso kuti shuga m'magazi, kapena kuti shuga m'magazi, zikhale zokhazikika. Ubongo uli ngati injini ya galimoto. Umafunikira mafuta nthawi zonse, kapena shuga m'thupi. Popeza ubongo sungasunge shuga m'thupi, umadalira mphamvu yochokera m'magazi nthawi zonse. Mbewu zonse zimapereka mphamvu yokhazikika.

7. Nyemba

Mbeu monga nyemba, nyemba, nyemba, nyemba, ndi nyemba nazonso ndi zabwino kwambiri ku ubongo. Monga tirigu wathunthu, izi zimathandiza kukhazikika kwa shuga m'magazi. Chifukwa chake, ubongo umapeza mphamvu zomwe umafunikira nthawi zonse. Izi ndizotsika mtengo komanso zosavuta kupeza. Onjezani pafupifupi theka la kapu ya izi muzakudya zanu patsiku.

Tiyeni tidyetse ubongo wathu ndi zosangalatsa

8. Tiyi Wopangidwa Mwatsopano

Kumwa makapu awiri kapena atatu a tiyi wotentha wopangidwa kumene patsiku kungathandize ubongo wanu kuchita zodabwitsa. Kafeini wochepa mu tiyi amathandiza kukhazika mtima pansi, kukumbukira bwino, komanso kulimbitsa mtima. Tiyi ilinso ndi ma antioxidants amphamvu otchedwa catechins , omwe amathandizanso kupititsa patsogolo kuyenda bwino kwa magazi.

Koma kumbukirani, khalidweli limapezeka kuchokera ku tiyi wopangidwa kumene. Tiyi wozizira kapena wophikidwa mu mabotolo sapereka ubwino umenewu. Tiyi wathu wamba wopangidwa kuchokera ku masamba a tiyi ndi wokwanira pa izi.

9. Chokoleti Yakuda

Pomaliza, tiyeni tikambirane za chinthu chomwe aliyense amakonda. Chokoleti yakuda ndi yabwino kwambiri ku ubongo. Koma izi sizikunena za chokoleti yamkaka, koma za chokoleti yakuda yokhala ndi koko wambiri (70% kapena kuposerapo) komanso kukoma kowawa.

Ali ndi ma antioxidants amphamvu. Alinso ndi zinthu zachilengedwe zolimbikitsa mtendere monga caffeine pang'ono. Chofunika kwambiri, chokoleti chakuda chimalimbikitsa kupanga ma endorphins , mankhwala achilengedwe osangalatsa thupi lathu.

Kuwonjezera pa zakudya zimenezi, kugona mokwanira, kuchita masewera olimbitsa thupi tsiku ndi tsiku, komanso kusunga maganizo anu akugwira ntchito (monga kuwerenga mabuku, kuthetsa ma puzzles) ndizofunikira kwambiri pa thanzi la ubongo. Ndi bwino kulankhula ndi dokotala wanu ngati muli ndi matenda aliwonse kapena musanasinthe kwambiri zakudya zanu.