Sasivame ukukholelwa ukuthi ingqondo ejulile kanye nenkumbulo enhle kuyohlale ikhona nathi. Kodwa lokhu akunjalo. Nsuku zonke ubuchopho bethu buhlasela ukucindezeleka, ukuntuleka kokulala nokudla okungafanele. Konke lokhu kuthinta kabi izinqubo. okwenzeka ekhanda lethu. Ukuze ugcine ingqondo ukuguga kakhulu, udinga ukuqala ukunakekela ubuchopho okwamanje.
UDavid Perlmutter, encwadini yakhe ethi Food and the Brain, ukhuluma ngendlela yokuvikela ubuchopho bethu ezintweni ezimbi nokuthi singadla kanjani ukulondoloza ingqondo. Nawa amanye amathiphu asebenzayo avela kuye.
Ungakhohlwa ngemidlalo
Ifomu elihle lomzimba alusizo nje kuphela emzimbeni wethu, kodwa nangenxa yobuchopho. Ezemidlalo kwenza ubuchopho bethu busebenze ngokwengeziwe. Ososayensi baye bafakazela ukuthi ukuzivocavoca kwe-aerobic kungathonya amagciwane ethu ahlobene nokuphila isikhathi eside, kanye ne "hormone yokukhula" yobuchopho. Benza ngisho nokuhlola okwafakazela ukuthi imithwalo yemidlalo ingabuyisa imemori kwasebekhulile, ikhulise ukukhula kwamaseli kwezinye izingxenye zobuchopho.
Nciphisa inani lamakorikhi
Okumangazayo, kodwa iqiniso: inani lamakhalori lithinta umsebenzi wengqondo. Ngaphansi kokudla kwakho, ubuchopho bakho buphilile. Ucwaningo luka-2009 luqinisekisa lokhu. Ososayensi bakhethe amaqembu amabili abantu asebekhulile, balinganisa ukusebenza komuntu ngamunye. Futhi-ke: owodwa wayevunyelwe ukuba adle noma yini, abanye babekwe ekudleni okuphansi kwekhalori. Ekugcineni: inkumbulo yokuqala ebi kakhulu, eyesibili - ngokuphambene nalokho, yaba ngcono.
Qeqesha ubuchopho bakho
Ubuchopho yingumzimba wethu oyinhloko. Futhi kudinga ukuqeqeshwa. Ngokulayisha ubuchopho, sakha ukuxhumana okusha kwe-neural, umsebenzi wayo usebenza ngokushelela futhi ngokushesha, futhi imemori ithuthukisa. Lesi sibonelo siboniswa ukuthi abantu abanezinga eliphezulu lemfundo abasengozini yokugula kwesifo se-Alzheimer.
Yidla amafutha, hhayi ama-carbohydrate
Namuhla, ososayensi baye bafakazela ukuthi umsebenzi wobuchopho bethu uhlobene ngokuqondile nokudla kanye nokudla ngokweqile kwama-carbohydrate ekudleni kuholela ekuwohlokeni kokusebenza kwengqondo. Ubuchopho bethu bungamafutha angu-60%, futhi ukusebenza kahle, kudinga amafutha, hhayi ama-carbohydrates. Kodwa-ke, abaningi basacabanga ukuthi kunamafutha futhi banamafutha - okufanayo futhi okufanayo. Eqinisweni, asigcini ngamafutha, kodwa ngenxa yokudla ngokweqile kwama-carbohydrates ekudleni. Futhi ngaphandle kwamafutha abalulekile, ubuchopho bethu bulambile.
Yehlisa isisindo
Ososayensi baye bafakazela ukuthi kukhona ubudlelwane obuqondile phakathi kwebhande lesikhumba nokusebenza kobuchopho. Bahlola izinkomba zengqondo zabantu abangaphezu kuka-100 abanezicathulo ezahlukene zomzimba. Kwavela ukuthi isikhulu esikhulu, okungenani isikhungo senkumbulo - i-hippocampus. Nge-kilogram ngayinye entsha ubuchopho bethu bubuncane.
Thola ukulala ngokwanele
Wonke umuntu uyazi. lokho kulala kuthinta ubuchopho. Kodwa-ke, sisalunaki leli qobe ngezikhathi ezithile. Futhi kuyize. Ngokwesayensi kufakazelwe ukuthi ubuthongo obubi nokuphumula, amakhono engqondo anciphisa. UChristine Joffe, isazi sezifo zengqondo esivela eNyuvesi yaseCalifornia, wenza izivivinyo ezihlukahlukene neziguli zakhe ezinenkinga yokucabanga. Kwakukhona ukuthi bonke banezinto ezifanayo ngokufanayo: abakwazi ukulala isikhathi eside futhi bavuka njalo phakathi nobusuku, futhi phakathi nosuku abazizwa bephukile. UKristin uphenye abantu abadala abangaphezu kuka-1 300 futhi waphetha ngokuthi iziguli ezinenkinga yokuphefumula ebuthongweni zivame ukuba nezinkinga ezimbili zokuhlushwa kwengqondo ekugugeni. Ngokulandela lezi zincomo ezilula, uzosiza ubuchopho bakho ukuba buphile, ugcine ingqondo ebukhali iminyaka eminingi futhi ube ngcono kakhulu. Ngokusekelwe encwadini ethi "Ukudla nobuchopho."