Sonke siyazi ukuba oko sikutyayo nesikuselayo kuchaphazela umzimba wethu wonke. Kodwa ubusazi na ukuba ukutya kubaluleke ngokufanayo kwiingqondo zethu? Njengokuba imoto ifuna uhlobo oluhle lwepetroli, iingqondo zethu nazo zifuna izondlo ezithile ukuze zisebenze kakuhle. Ngoko ke namhlanje, masithethe ngokutya kunye nemikhwa emihle enokunceda ukugcina iingqondo zethu ziphilile, zibukhali, kwaye zisebenza.
Ukutya kunganceda njani ingqondo?
Ubusazi na ukuba ingqondo isebenzisa amandla amaninzi kuwo onke amalungu omzimba wethu? Yonke into esiyenzayo, esiyicingayo, nesiyifundayo ifuna la mandla. La mandla avela ekutyeni esikutyayo. Kwakhona, izondlo ezithile zibalulekile kwiiseli zengqondo ukuze zikhule, zisebenze kakuhle, kwaye zigcine inkqubo yemithambo-luvo.
Ngamafutshane, ingqondo yethu yimashini enamandla kakhulu nentsonkothileyo. Ukuba ayinikwanga izondlo ezifanelekileyo, ukusebenza kwayo kunokuphazamiseka. Makhe sijonge ukuba zeziphi ezo zondlo zibalulekileyo.
| Icandelo lezondlo | Kutheni kubalulekile engqondweni? | Izinto ezinokwenzeka ngenxa yokungabikho kwesizathu |
|---|---|---|
| Iivithamini ze-B (umz. i-folic acid, i-B12) | Inceda ekwenzeni iikhemikhali zobuchopho (ii-neurotransmitters). Iguqula ukutya kube ngamandla kwaye inike ingqondo amandla. | Ukonakala kwemithambo-luvo, ukungabikho kwamandla, ukulibala, ukudakumba, ubunzima bokufunda. |
| Ivithamini E | Iinkqubo zendalo emzimbeni zikhusela iiseli zobuchopho ekonakalisweni. | Ubuthathaka bemisipha, ubunzima bokuhamba, umonakalo kwimithambo-luvo. |
| Ii-omega-3 fatty acids | Ibalulekile ekwakheni ulwakhiwo lweeseli zengqondo nasekusebenzeni kwenkqubo yemithambo-luvo. Ibaluleke kakhulu ekuphuhlisweni kwengqondo yabantwana. | Ingachaphazela ukukhula kwengqondo yabantwana abasakhulayo kwaye ibangele iingxaki zokufunda. |
| Ii-Antioxidants | Ikhusela ingqondo ekonakaleni. Inokunceda ekunciphiseni ukulahlekelwa yinkumbulo kunye nokudumba kwengqondo. | Umngcipheko wokonakala ngokukhawuleza kweeseli zobuchopho. |
| I-Choline | Isondlo esibalulekileyo esinceda ekukhuseleni imithambo-luvo nokwenza iikhemikhali zobuchopho. | Kusenokubakho iingxaki zenkumbulo. |
Zeziphi iindlela zokutya ezilungileyo zempilo yengqondo?
Khumbula, akukho kutya "komlingo" okunokuphucula ingqondo. Okubalulekileyo kukutya okunempilo esikulandelayo. Abaphandi bafumene iindlela ezahlukeneyo zokutya ezilungileyo engqondweni nakwintliziyo.
- Ukutya kwaseMeditera: Ukutya okutyebileyo kwimifuno, iziqhamo, iinkozo ezipheleleyo, amandongomane, intlanzi kunye neoyile yomnquma.
- Ukutya kwe-DASH (Iindlela Zokutya Zokunqanda Uxinzelelo Lwegazi): Ukutya okungenatyuwa ingako, iziqhamo kunye nemifuno okunceda ukulawula uxinzelelo lwegazi oluphezulu.
- Ukutya NGENGQONDO (Ukungenelela kweMediterranean-DASH kwi- Neurodegenerative Delay): Olu ludibaniso lwezidlo zimbini ezikhankanyiweyo apha ngasentla, ezenzelwe ngokukodwa impilo yengqondo.
Nangona kungekaqinisekwa ukuba ezi ndlela zokutya ziya kuthintela ngokupheleleyo izifo ezifana nesifo sika-Alzheimer, zinokunceda ukugcina impilo yentliziyo kunye noxinzelelo lwegazi. Xa intliziyo iphilile, imithambo yegazi ehambisa igazi engqondweni nayo isempilweni. Oko kukwakhuthaza kakhulu impilo yengqondo.
Ezi ndlela zintathu zokutya ziqulathe oku kutya kulandelayo okufanayo:
- Imifuno eluhlaza (njengespinatshi, ikale , imifuno eluhlaza)
- Iinkozo ezipheleleyo (irayisi emdaka, i-oats, ibhali)
- Intlanzi enamafutha (isalmon, iisardine, iherring)
- Inkukhu
- Iimbotyi ezifana neembotyi , iitshizi, iilentili
- Amantongomane afana nee-almond, ii-cashews kunye nee-walnuts
- Amaqunube (amaqunube, iiblueberries)
- I-oyile ye-olivu
Ezinye zezona zinto zilungileyo zokutya kwengqondo
Nangona ukutya ngokubanzi kubalulekile, masiqaphele nokutya okumbalwa okuluncedo kakhulu okugcwele izondlo ezifunwa yingqondo.
Iintlanzi Ezinamafutha
Iintlanzi ezifana nesalmon, i-mackerel, i-herring, kunye ne-sardines zizityebi kwi-omega-3 fatty acids . Ezi oli zisempilweni zinokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nesifo sengqondo. Abanye abantu bathatha izongezo zeoyile yeentlanzi, kodwa uphando lubonisa ukuba ukufumana ezi zondlo ekutyeni kuyasebenza ngakumbi.
Imbewu yeflakisi kunye nembewu yeChia
Ezi nati zityebile kwi-omega-3 kunye ne-vitamin E. Kwakhona, amantongomane afana nee-walnuts, ii-almonds kunye nee-pistachios aluncedo kakhulu engqondweni.
Iponyoponyo
Ii-avokhado ziziqhamo ezigcwele i-vitamin E, i-vitamin C, kunye ne-folate . Zikwayindlela entle yokufumana amafutha asempilweni kunye ne-omega-3s.
Iiblueberries
Esi siqhamo sityebile kwi- flavonoids kunye nee-antioxidants , ezinceda ukuphucula inkumbulo kunye nokulawula ukudumba engqondweni.
Amazimba
Iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oats, kunye nerhasi zingumthombo olungileyo weecarbohydrates ezinika amandla engqondweni. Ifayibha kunye neevithamini ezikwezi zinto zokutya zikwanceda ekukhuseleni kwizifo zentliziyo.
Eminye imikhwa ebalulekileyo kwimpilo yengqondo
Akukuphela nje kokutya, kodwa nendlela yethu yokuphila ibaluleke kakhulu ekugcineni ingqondo isempilweni.
- Ziphephe ukutya okuneswekile eninzi namafutha amaninzi: Ukutya iswekile eninzi kunokwenza ingqondo izive ingasebenzi kakuhle kwaye idiniwe. Oku kukwabizwa ngokuba yi-'brain fog'. Ukutya ukutya okuneswekile eninzi ixesha elide kunokonakalisa isakhiwo sengqondo, oku kukhokelela kwizifo ezinje ngokuguga kwengqondo kunye ne-dementia .
- Kuphephe utywala: Utywala butshintsha ukusebenza kwengqondo. Ukusela kakhulu ixesha elide kunokubangela umonakalo ongapheliyo engqondweni.
- Hlala usempilweni: Ukuzilolonga kunceda ukulawula ubunzima bomzimba, kunciphisa umngcipheko wesifo sentliziyo, kwaye kukhuthaza ukuveliswa kweekhemikhali ezikhuthaza ukuziva kakuhle engqondweni.
- Yeka ukutshaya: Ukutshaya yimbangela enkulu yesifo sentliziyo, isifo sohlangothi, kunye nomhlaza. Zonke ezi zinto zichaphazela ngqo impilo yengqondo.
- Sela amayeza akho njengoko uyalelwe: Ukuba unesinye isifo esinokuchaphazela ingqondo, esifana nesifo se-thyroid,Kubalulekile ukuthatha amayeza anikwe ngugqirha wakho kanye ngexesha elifanelekileyo.
- Ziqhelise Ukuqaphela: Ukuziqhelanisa nokuhlala uphilile kunokunceda ukuzola ingqondo nokuphucula impilo yengqondo.
Umyalezo Wokuya Ekhaya
- Akukho kutya "komlingo" kwengqondo esempilweni. Eyona nto ibalulekileyo kukugcina ukutya okunempilo nokulinganiselayo.
- Yongeza ukutya okutyebileyo kwi-omega-3, njengeentlanzi ezinamafutha, imbewu yeflakisi, kunye neewalnuts, ekutyeni kwakho.
- Yitya imifuno eluhlaza neziqhamo ezinemibala yonke imihla. Ezi zizityebi kwi-antioxidants.
- Nciphisa iswekile, amafutha amaninzi, kunye nokutya okucutshungulwayo kangangoko kunokwenzeka.
- Kunye nokutya okunempilo, ukulandela indlela yokuphila enempilo, njengokuzilolonga, ukuphepha ukutshaya, kunye notywala, kubalulekile kwimpilo yengqondo.
- Ukuba unenkxalabo malunga nempilo yakho, soloko uqhagamshelana nogqirha wakho ukuze akunike icebiso.
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