Zamakono zomwe zimapangitsa ubongo kugwira ntchito.
Nyama ya salmon zakutchire ndi gwero lamtengo wapatali la zinthu za thanzi, osati za ubongo zokha, koma za zonse. Mu nyamayi muli mafuta acids, omega-3 asidi, omwe amafunika kuti ayambe kuchita ubongo. Komanso, nyama ya salimoni imadziwika kwambiri chifukwa chazing'ono zowononga ndi mafuta owopsa. Zinthu zothandiza zomwe ziri mu nyama ya salimoni, zimachepetsa chiopsezo cha matenda a ubongo, zimathandizira kuti kusintha kwa mitsempha ya magazi.
Ma nyemba a Kocowa amawathandiza kwambiri ubongo. Chokoleti yatha kwambiri ndi shuga ndipo zenizeni zili ndi peresenti yochepa ya nyemba. Mu chokoleti chakuda, zomwe zili ndizo, ndithudi, zakwera kwambiri, koma ngakhale chiwerengero ichi sichitha kupikisana ndi ufa wangwiro wa koko. Lili ndi antioxidants zomwe zimapangitsa kuti anthu asamagwiritse ntchito mankhwala osokoneza bongo omwe amawononga thanzi la maselo ndi maselo a thupi. Chifukwa cha theobromine, kakale imapangitsa kuti muzimva bwino.
Soymilk (ngati mulibe zotsekemera zosungira) ndizochokera puloteni yomwe imapangitsa ubongo kukhala wabwino. Komanso, sinamoni imathandizanso pa ubongo.
Teyi yobiriwira imathandiza m'magulu ake onse: powdery ndi madzi. Masamba ake, pansi pa miyala yamtengo wapatali, amasandulika kukhala ufa, umene uli ngati zakudya zowonjezera ndi zothandiza kwambiri, mosiyana ndi zakumwa. Tiyi yobiriwira ndi amtengo wapatali kwambiri ma vitamini, antioxidants ndi mchere; kumalimbikitsa ndi zotsatira zake, kumachepetsa nkhawa, kumateteza matenda ndi ukalamba.
Blueberries amakhalanso ndi mankhwala ophera antioxidants ndipo ali ndi zinthu zambiri zothandiza zomwe zimachititsa ubongo kukhala wathanzi. Komanso, ma blueberries amatha kuona maso ndi omega-3 acids, omwe amathandiza kwambiri thupi.
Coffee ndi chinthu chofunika kwambiri cha antioxidants, mchere, mavitamini ndi amino acid, zomwe zimathandiza kuchepetsa kukula kwa matenda ndi kuteteza matenda ena. Monga momwe zilili ndi tiyi wobiriwira, khofi imathandiza kwambiri mu mawonekedwe ake - popanda shuga ndi kirimu. Kuti apindule, khofi iyenera kugwiritsidwa ntchito mwakhama kwa mwezi umodzi - izi zimathandiza kupewa kulephera kukumbukira.
Komanso, mazira a dzira , vinyo wofiira mopitirira malire, katsitsumzukwa , zitsamba zosiyanasiyana ndi tomato zimathandizanso kuti ubongo ukhale wathanzi. Tofu imaphatikizapo antioxidants ambiri omwe amateteza maselo ku chiwonongeko ndi kusintha kwaulere ndikusintha kukumbukira.
Zakudya zosakaniza.
Chakumwa chofunikira kwambiri komanso chokoma kwambiri chomwe chimapangitsa ubongo kuchita bwino ndi kusakaniza mkaka wa soya, nyemba za kakale ndi ginger.
Chakumwa chokoma chingatheke kupangidwa ndi mkaka wa soya wotsika kwambiri, nthochi, raspberries ndi supuni zinayi za madzi a lalanje.
Maapurikoti, mapeyala, maapulo ndi masiku ali ndi chitsulo chochulukirapo, chomwe chimathandiza kuti ubongo ukhale wochuluka kwambiri kuti uzigwira ntchitoyo. Komanso, palinso chakudya china chokoma ndi chokoma cholimbikitsira ntchito ubongo - zoumba ndi zouma zoumbala ndi zonunkhira.
Musapatuke ku chimanga cha chakudya cham'mawa, chifukwa mbewu zosiyana zimakhala ndi chakudya chofunikira cha thanzi lanu. Chakudya chokoma ndi chothandiza chingakhale oatmeal ndi mtedza, yogurt, zoumba ndi magawo a maapulo.
Chakudya chodalirika kwambiri ndi tchizi ndi mafuta ochepa, madzi a lalanje, omelet, masamba ophika ophika komanso masangweji a kapu.
Msuzi wokhala ndi saladi angapangidwe kuchokera ku broccoli, sipinachi, anyezi wofiira, tchizi, timadzi tambiri ta mafuta ndi maolivi.