Chiwalo chodabwitsa kwambiri m'thupi lathu ndi ubongo. Tangoganizani, chimamasulira bwino zinthu zomwe zili m'maganizo mwanu kukhala mawu, chimalamulira mayendedwe onse kuyambira kudula anyezi mpaka kuthamanga, chimasunga zokumbukira zokongola kuyambira ubwana wanu, zonsezi zimachitika ndi ubongo wanu. Koma nthawi zambiri sitimaganizira kwambiri za kufunika kwa ubongo uwu, sichoncho? Anthu ambiri amayamba kuganizira za thanzi la ubongo wawo ali ndi zaka 60-70, pamene kukumbukira kwawo kumachepa pang'onopang'ono ndipo amayamba kuiwala. Koma kwenikweni, pali zinthu zambiri zomwe tingachite kuti ubongo wathu ukhale wathanzi kuyambira ali aang'ono.
Ngati mtima uli wathanzi, ubongo nawonso uli wathanzi!
Chinthu chofunika kwambiri chomwe mungachite kuti ubongo wanu ukhale wathanzi ndikusamalira thanzi lanu la mtima. Ndikofunikira kulankhula ndi dokotala wanu za izi nthawi zonse ndikupeza upangiri. Mwachidule, ngati magazi akuyenda bwino mumtima ndi m'mitsempha yamagazi, ubongo wathu udzalandiranso magazi abwino.
Taganizirani izi, maselo a muubongo amapeza michere ndi mpweya womwe amafunikira kuchokera m'magazi. Chifukwa chake matenda monga kuthamanga kwa magazi, cholesterol yambiri, kusuta fodya, ndi matenda a shuga zimatha kusokoneza kuyenda kwa magazi kupita ku ubongo. Izi zitha kuwononga maselo a muubongo ndikuwonjezera chiopsezo chotenga matenda amitsempha omwe amabwera ndi ukalamba.
Nthawi zina, mafuta amasonkhana m'makoma a mitsempha yamagazi ndipo amakhuthala. Izi zimadziwika kuti ' atherosclerosis' . Izi zikachitika, mitsempha yamagazi imakhala yopapatiza ndipo singathe kunyamula magazi okwanira kupita ku ubongo. Ngati vutoli likula kwambiri, magazi amaundana mkati mwa mitsempha yamagazi, zomwe zimaletsa kuyenda kwa magazi kupita ku gawo lina la ubongo. Izi zimatchedwa 'ischemic stroke' . Izi zingayambitse kuwonongeka kwakanthawi kapena kosatha ku ubongo.
Kukhala ndi moyo wathanzi komanso wochita zinthu zambiri kungakuthandizeni kupewa mavuto ambiriwa. Kafukufuku wina ku Sweden adapeza kuti akazi omwe amadya zakudya zabwino, amachita masewera olimbitsa thupi nthawi zonse , sasuta fodya, amaletsa kumwa mowa, komanso amasunga chiwerengero chawo cha body mass index (BMI) pansi pa 25 ali ndi chiopsezo chochepa cha sitiroko kuposa omwe sachita.
Kugona bwino n'kofunika kwambiri pa ubongo.
Chinthu china chofunika kuti ubongo wanu ugwire ntchito bwino ndi kugona bwino kwa maola 7-9. Kugona ndi njira yabwino kwambiri yobwezeretsa ubongo, kuuchiritsa, ndikubwezeretsa thanzi la maganizo.
Kafukufuku waposachedwapa wapeza kuti tikagona, timachotsa poizoni monga `beta-amyloids` zomwe zimasonkhana muubongo. Ma poizoni amenewa ndi omwe amayambitsa `Alzheimer's`ndi matenda ena a dementia. Kotero tsopano mwina mukumvetsa kufunika kogona bwino usiku.
Nazi njira zosavuta zokuthandizani kugona bwino.
| Zoyenera kuchita | Ubwino wa Ubongo |
|---|---|
| Pewani kugwiritsa ntchito zipangizo zamakono. Khalani ndi chizolowezi chogona nthawi yomweyo tsiku lililonse. Zimitsani zowonera zonse monga foni yanu, TV, ndi kompyuta mphindi 30-60 musanagone. | Kuwala kwabuluu kochokera ku zowonetsera kumasokoneza kupanga mahomoni opangitsa munthu kugona. Chizolowezichi chimapatsa ubongo mwayi wopumula ndikukonzekera kugona. |
| Lembani zomwe zili m'maganizo mwanu. Lembani nkhawa zomwe zili m'mutu mwanu ndi ntchito zomwe muyenera kuchita mawa papepala laling'ono. | Maganizo athu nthawi zonse amaganizira zinthu ndipo amabweretsa nkhawa. Tikalemba zinthuzo, ubongo umalandira chizindikiro choti, 'Sindiyenera kuda nkhawa ndi izi pakadali pano.' Zimenezi zimathandiza kuti maganizo athu akhale omasuka komanso kuti tulo tisavutike. |
| Sinkhasinkhani kwa mphindi 5-10. Ingoyang'anani momwe mpweya wanu umayendera mmwamba ndi pansi. Khazikitsani mtima wanu. | Kusinkhasinkha kumachepetsa nkhawa, kuvutika maganizo, ndi kutupa muubongo. Kumathandizanso kugona bwino komanso kumawonjezera luso lanu loganizira bwino. |
Kuchita masewera olimbitsa thupi ndiye njira yabwino kwambiri yopezera ubongo
Chinthu monga kuyenda kwa mphindi 30 patsiku, kutenga kalasi yovina, kapena kusambira kungathandize kuti thupi lanu likhale lathanzi komanso kuti thanzi lanu la maganizo likhale labwino.
Kuchita masewera olimbitsa thupi kumawonjezera kuyenda kwa magazi kupita ku ubongo . Kafukufuku wasonyezanso kuti kuchita masewera olimbitsa thupi kumatha kuwonjezera kukula kwa hippocampus , gawo la ubongo lomwe limayang'anira kukumbukira. Malo amenewa mwachibadwa amachepa tikamakalamba.
Kafukufuku watsopano wochokera ku Italy wapeza kuti kuchita masewera olimbitsa thupi olemera n'kofunika kwambiri kuti ubongo ugwire bwino ntchito. Tikachita izi, ubongo wathu umalandira mauthenga kuti upange maselo atsopano komanso athanzi.
Zakudya ndi zakumwa zabwino kwa ubongo
Kuti ubongo wanu ukhale wathanzi pa moyo wanu wonse, muyenera kutsatira zakudya zokhala ndi mafuta ambiri a omega-3 , mafuta ochepa okhuta, komanso ndiwo zamasamba zobiriwira (monga sipinachi ndi kale), ndi tirigu wonse.
Kodi chakudya chabwino ichi cha ubongo ndi chiyani?
- Nsomba : Nsomba zamafuta monga salimoni, mackerel, ndi sardine.
- Zipatso ndi ndiwo zamasamba: makamaka zipatso ndi ndiwo zamasamba zobiriwira.
- Mtedza: Mtedza, ma cashew, amondi, ndi zina zotero.
- Mafuta a azitona , avokado
- Chepetsani kudya nyama yofiira.
Timatchanso chakudya ichi kuti `zakudya za ku Mediterranean` . Zawonetsedwa kuti anthu omwe amatsatira `zakudya za MIND` (kuphatikiza zakudya za ku Mediterranean ndi DASH), zomwe cholinga chake ndi kulimbikitsa thanzi la ubongo, ali ndi chiopsezo chochepa chotenga matenda a `Alzheimer`s` .
Chowonjezera china chokoma pa zakudya zanu ndi chokoleti chakuda . Flavanols zomwe zili mu koko zapezeka kuti zimathandiza kukumbukira bwino komanso kugwira ntchito bwino kwa ubongo.
Komanso, samalani ndi kuchuluka kwa khofi yomwe mumamwa patsiku. Khofi ingakuthandizeni kukhala ndi chidwi ngati mutamwa moyenera. Komabe, kumwa makapu oposa awiri a khofi kungayambitse mavuto komanso kusokoneza tulo usiku. Ndi bwino kumwa makapu amodzi kapena awiri a khofi m'mawa ndikuyamba kumwa zakumwa zopanda caffeine pambuyo pa 2 koloko masana.
Musakhale nokha, gwirizanani ndi anzanu.
M'malo moonera TV ndikuyang'ana pa Facebook nokha, khalani ndi nthawi yochuluka momwe mungathere ndi anzanu. Chifukwa chiyani zili choncho? Mukamalankhula ndi mnzanu, mumamvetsera zomwe akunena, mumaganizira za yankho, ndikuyankha ... Zonsezi zimapangitsa kuti magazi aziyenda m'malo osiyanasiyana a ubongo nthawi imodzi. Izi zikutanthauza kuti kukhala ndi anthu ena ndi masewera olimbitsa thupi abwino a ubongo.
Komanso, mukakhala ndi anzanu, simungavutike kwambiri ndi matenda monga kuvutika maganizo. Kuvutika maganizo ndi chinthu chomwe chimakhudza mwachindunji momwe ubongo umagwirira ntchito. Ngati munthu akuvutika ndi kuvutika maganizo kapena nkhawa, ubongo wake nthawi zonse umakhala wotanganidwa kuganizira zinthu zosafunikira, kotero sangathe kusamala 100% pophunzira chinthu chatsopano.
Yesetsani ubongo wanu, phunzirani zinthu zatsopano
Kuphunzira zinthu zatsopano m'moyo wanu wonse ndi njira ina yabwino yosungira ubongo wanu kukhala wathanzi. Kaya kuphunzira kuphika chakudya chatsopano, kuphunzira kusewera chida cha nyimbo, kapena kuyenda mumzinda womwe simunapiteko.
Mukaphunzira chinthu chatsopano, kulumikizana kwatsopano (ma neural circuits) kumapangidwa pakati pa maselo a ubongo, monga misewu yatsopano. Pamene "misewu" iyi ikukula, ubongo umapanga mtundu wa "njira yosungira zinthu." Kenako, ubongo sungathe kukhudzidwa ndi matenda a mitsempha omwe amabwera ndi ukalamba.
Kumbukirani, kuphunzira luso lenileni ndikwabwino kwambiri pa ubongo wanu kuposa kusewera "masewera a ubongo" pa intaneti. Chifukwa masewera a pa intaneti amangowonjezera luso lokhudzana ndi masewerawa. Koma mukaphunzira luso lenileni, limakhalanso lothandiza pa moyo watsiku ndi tsiku.
Uthenga Wopita Nawo Kunyumba
- Nthawi zonse muzisamalira thanzi la mtima wanu. Funsani dokotala wanu kuti muchepetse kuthamanga kwa magazi ndi kuchuluka kwa mafuta m'thupi.
- Mugone bwino kwa maola 7-9 usiku uliwonse.
- Kuchita masewera olimbitsa thupi tsiku lililonse. Kuchita masewera olimbitsa thupi komwe kumapangitsa miyendo yanu kumva yolemera, monga kuyenda ndi kuthamanga, ndi kwabwino kwambiri ku ubongo.
- Idyani zakudya zokhala ndi nsomba zambiri, ndiwo zamasamba zobiriwira, zipatso, ndi mtedza. Chepetsani kudya nyama yofiira ndi zakudya zokonzedwa.
- Chotsani kusungulumwa ndipo khalani ndi anzanu. Ndi chinthu chabwino kwambiri chomwe chimalimbikitsa ubongo.
- Musakhale aulesi, nthawi zonse phunzirani chinthu chatsopano. Chingakhale chilankhulo chatsopano, chida choimbira, kapena njira yatsopano yophikira. Nthawi zonse yesetsani ubongo wanu.
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