Iivithamini kunye neeminerali ezikhuthaza inkumbulo kunye nokugxila

Iivithamini kunye neemaminerali kwimemori

Ukutya kuqulethe izondlo ezifunwa ngumzimba ukuze wenze imisebenzi yawo ngokufanelekileyo. Ingqondo, umzekelo, idinga iiminerali ezithile ezibalulekileyo kunye neevithamini kuzo zonke iinkqubo zengqondo. Lo nto kunokwenzeka ukuphucula izakhono ezifana nememori okanye ukugxila, ngokutya okusekelwe kukutya okubonelela ngezi zondlo zibalulekileyo.

Kuba kungqinwa ukuba ukutya okungekho mgangathweni kuyonakalisa imisebenzi yawo onke amalungu omzimba womntu. Ngoko ke, isondlo kunye neengcali zempilo aziyeki ukukhumbula ukubaluleka kokulandela ukutya okuhlukahlukeneyo kunye nokulinganisela. Kungenxa yokuba le ndlela inokwenzeka kuphela ukondla umzimba ngazo zonke izinto ozifunayo. Ukuba siphinde sidibanise ukutya kunye nezondlo ezithile, sinokuphucula imiba efana nememori kunye nokugxila.

Ukunqongophala kwezondlo kukhawulezisa ukuguga

Izondlo zengqondo

Iiseli zomzimba zi-oxidize ngokuhamba kwexesha, ubudala kunye nokuwohloka, kubangela ukuguga okubanzi. Ukuhamba kwexesha akunakuphepheka, kodwa into enokuphetshwa kukuba yonke into yenzeka kwangethuba. Ukutya okwahlukeneyo, okulinganayo kunye okunempilo, yenye yeentsika ezisisiseko zokukhokela ubomi obusempilweni. Njengomsebenzi womzimba okanye indlela yokuphila enempilo.

Xa izondlo ezifunwa ngumzimba zingatshintshwa, ukuguga kwangaphambili kwenzeka oqala ngaphakathi kwaye ngokukhawuleza kubonakala kumalungu angaphandle. Kwimeko yengqondo, ukungabikho kwamavithamini kunye neemaminerali kunokukhokelela ekulahlekeni kwenkumbulo yexesha elifutshane. Kunye nezinye iingxaki kunye nokuphazamiseka kobunzima obahlukeneyo ngokuhamba kweminyaka.

Iivithamini kunye neeminerali zokuphucula imemori kunye nokugxila

Ingqondo idinga zonke izondlo eziyimfuneko ukuze isebenze kakuhle. Nangona kunjalo, ezinye zibaluleke ngaphezu kwezinyeNgoko ke, ukungabikho kweevithamini ezithile kunye neemaminerali kunokubangela ukusilela kwengqwalasela, ukungabikho kokugxila kunye nokulahleka kwememori yexesha elifutshane. Iindaba ezimnandi zezokuba ezi zondlo zifumaneka ekutyeni, ngoko ke kufuneka uzibandakanye ekutyeni kwakho ukuphucula ukusebenza kwengqondo.

Vitamin C

Vitamin C ekutyeni

Ipropathi eyaziwa kakhulu ye-vitamin C kukuqinisa amajoni omzimba, kodwa akuyena yedwa. Esi sondlo ikhusela ukuguga kweeseli ngenxa yamandla ayo e-antioxidant. Ngoko ke, kubalulekile ekutyeni ukukhusela ukuhla kwengqondo. Ngokufaka i-orenji okanye i-kiwi ngosuku ekutyeni kwakho, unokugubungela isixa esicetyiswayo se-vitamin C.

Omega-3 fatty acids

Iiasidi ezinamafutha abalulekileyo zezo umzimba awukwazi ukuzidibanisa ngokwawo. Zonke zibalulekile kumzimba, kodwa i-omega3 fatty acids zezona zibalulekileyo kwimisebenzi yobuchopho. Le nto ikhusela i-neuronal membranes, ngoko ibalulekile kuwo onke amanqanaba obomi. Ikakhulu ngakumbi xa ukhulelwe, kuxa ingqondo yomntwana kwakheka.

Unokufumana i-omega3 fatty acids kwizinto ezininzi zokutya. Ngesandla esincinci se-walnuts, isipuni seoli yeflakisi, imbewu ye-chia kunye nezinye iimbewu. Kanye nasekusetyenzisweni kweentlanzi ezinamafutha njengesalmon, ukutya okunencasa enkulu kwaye kugcwele amafutha anempilo ayimfuneko ukunyusa inkumbulo kunye nokugxila.

Magnesium

Le minerali ibalulekile kwingqondo, phakathi kwezinye izinto, ibonakaliswe ukuphucula amazwe uxinzelelo kunye nexhala. Ngakolunye uhlangothi, i-magnesium iphucula i-neuronal synapse. Ukongeza, izifundo ezenziwayo ziqinisekisa ukuba i-magnesium inokucothisa ukuguga kunye nokuphucula inkumbulo yexesha elide. Unokufumana i-magnesium kukutya okunje ngeealmondi, isipinatshi okanye i-cashews, phakathi kwabanye.

Izifo zengqondo eziwohlokayo ziyingozi, kubantu abahluphekayo, kunye nakubanyamekeli bezi zigulana. Kwiimeko ezininzi oko kungalindelekanga, kodwa njengezinye izifo ezininzi, zinokuthintelwa ngemikhwa enempilo. Ukutya okunempilo yenye yeentsika esisiseko. Jonga into oyityayo ukuze wonwabele ubomi obusempilweni.


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