Ife tinkakhulupirira kuti malingaliro ovuta ndi kukumbukira bwino nthawizonse adzakhala ndi ife. Koma izi siziri choncho. Tsiku lililonse ubongo wathu umayambitsa nkhawa, kusowa tulo komanso zakudya zosayenera. Zonsezi zimakhudza kwambiri zotsatirazi. zikuchitika mmutu mwathu. Kuti mukhale ndi nzeru mpaka kukalamba kwambiri, muyenera kuyamba kusamalira ubongo pakali pano.
David Perlmutter, m'buku lake la Food and the Brain, akunena za momwe tingatetezere ubongo wathu ku zinthu zoipa ndi momwe tingadye kuti tisunge nzeru. Pano pali nsonga zothandiza kuchokera kwa iye.
Musaiwale za masewera
Maonekedwe abwino amathandiza osati thupi lathu komanso ubongo. Masewera amachititsa ubongo wathu kugwira bwino ntchito. Asayansi asonyeza kuti kuchita masewera olimbitsa thupi kungachititse kuti majini athu azikhala ndi moyo wautali, komanso "hormone ya kukula" ya ubongo. Iwo anachitanso zochitika zomwe zatsimikizira kuti masewera a masewera akhoza kubwezeretsa kukumbukira okalamba, kuwonjezeka kukula kwa maselo m'madera ena a ubongo.
Pezani chiwerengero cha ma calories
Chodabwitsa, koma chowonadi: chiwerengero cha ma calories chimakhudza ntchito ya ubongo. Ngati simukudya, ubongo wanu ndi wathanzi. Phunziro la 2009 limatsimikizira izi. Asayansi asankha magulu awiri a anthu achikulire, anayeza momwe munthu aliyense amagwirira ntchito. Ndiyeno: wina amaloledwa kudya chirichonse, ena amaikidwa pa zakudya zochepa. Pamapeto pake: kukumbukira koyamba koyipitsa, yachiwiri - mosiyana, kunakhala bwino.
Phunzitsani ubongo wanu
Ubongo ndi minofu yathu yaikulu. Ndipo imayenera kuphunzitsidwa. Poyikira ubongo, timapanga maunyolo atsopano, ntchito yake imakhala yothandiza kwambiri komanso mofulumira, komanso kukumbukira kukumbukira. Ndondomekoyi ikuwonetsedwa ndikuti anthu omwe ali ndi maphunziro apamwamba sakhala pachiopsezo cha matenda a Alzheimer's.
Idyani mafuta, osati chakudya
Masiku ano, asayansi atsimikizira kuti ntchito ya ubongo wathu ndi yogwirizana kwambiri ndi zakudya komanso kuchuluka kwa chakudya mu zakudya zimapangitsa kuti anthu azivutika kwambiri. Ubongo wathu ndi mafuta a 60%, ndipo kuti agwire bwino, amafunikira mafuta, osati chakudya. Komabe, ambiri akuganiza kuti pali mafuta ndipo amakhala olemera - ndi chimodzimodzi. Ndipotu, sitinakhutsidwe ndi mafuta, koma timadya zakudya zambiri. Ndipo popanda mafuta abwino, ubongo wathu umakhala ndi njala.
Kutaya thupi
Asayansi asonyeza kuti pali kugwirizana pakati pa girth wa m'chiuno ndi ubongo wa ubwino. Iwo anafufuza zisonyezo zaluntha za anthu oposa 100 omwe ali ndi zolemera zosiyana za thupi. Zinaoneka kuti kukula kwa mimba, osachepera malo okumbukira - hippocampus. Ndi kilogalamu iliyonse yatsopano ubongo wathu umakhala wochepa.
Pezani mokwanira
Aliyense akudziwa. kuti kugona kumakhudza ubongo. Komabe, ife sitinyalanyaza izi nthawi ndi nthawi. Ndipo pachabe. Sayansi imatsimikiziridwa kuti ndi tulo toipa ndi zopanda phokoso, malingaliro amalingaliro amachepetsedwa. Christine Joffe, katswiri wa zamaganizo a ku yunivesite ya California, anayezetsa mayesero osiyanasiyana ndi odwala ake omwe akuvutika maganizo. Zinaoneka kuti onse ali ndi chinthu chimodzi chofanana: sangathe kugona kwa nthawi yaitali ndipo nthawi zonse amadzuka pakati pa usiku, ndipo tsiku lomwe amamva kuti akusweka. Kristin adafufuzira akuluakulu oposa 1,300 ndipo adazindikira kuti odwala omwe ali ndi vuto la kupuma ali ndi mwayi wambiri wovutika ndi matenda a maganizo a ukalamba. Mwa kutsatira malangizowo, mungathandize ubongo kukhala wathanzi, kukhala ndi maganizo abwino kwa zaka zambiri ndikukhala bwino. Malinga ndi buku lakuti "Chakudya ndi ubongo."