Ayikho iivithamini zamatshini ezingakwazi ukuphucula imemori, nangona iinkampani ezininzi zonyango zikhankanya ukuba sele zidale ifomu engancedisa abantu ukuphucula imemori. Kodwa oku akunjalo, nangona ezi nkampani zizama ukudala ipilisi yamatshini, ayinayo. Yaye ukuba ngelinye ilanga bafumana i-vitamin okanye iyeza eza kuphucula imemori, iminyaka yokuvavanywa iya kufuneka phambi kokuba nayiphi na impumelelo iza kufumaneka kuluntu.
IiVithamini ezifunekayo ukuphucula imemori
IiVithamini ekuphuhlisweni kweeseli zengqondo zidlala indima enkulu. Iimvithamini ezibalulekileyo kwimemori yi-vithamini B, kuquka iivithamini C no-E, i-folic acid kunye ne-thiamine, ekubeni umzimba awukwazi ukuvelisa. Singazifumana kwezo zinto esizidlayo.
Iqela lamaVithamini kwiimemori
I-Vitamin B1 (thiamin)
Umzimba udinga usuku kwi-thiamine 2.5 mg. Xa iimveliso zonyango ziphezulu kumaqondo angaphezu kwama-120 degrees, i-vitamin B1 iyatshatyalaliswa ngokupheleleyo. I-Vitamin B1 ifumaneka kwi-anyanisi, i-parsley, i-garlic, inkukhu, ingulube, amaqanda, ubisi, amantongomane. Kwakhona kufumaneka kwiingqolowa zengqolowa ezihlumayo, iinkozo eziqhekezayo, iizambatho, iiperesi, i-soybean.
I-Vitamin B2 (riboflavin)
Imfuno yale vivamisi ingama 3 mg. Xa kuthelekiswa ne-vitamin B1, i-vitamin B2 inamandla ngakumbi. I-Vitamin B2 ifumaneka kwisibindi, izintso, amaqanda, iinkukhu, inyama, amaqanda, i-buckthorn yolwandle, iklabishi nesipinashi. Kwaye kwiitamatati, i-bran, i-anyanisi, i-parsley, ubisi, izithelo ezomileyo, i-nut, i-soybean kunye nengqolowa yentsholongwane.
I-Vitamin B3 (i-pantothenic acid)
Imfuno yemihla ngemihla ye vithamini ngu 10 mg. Le vithamini ininzi ekudleni kwaye ukungakwazi komzimba kule vithamini kuyinto engavamile. Kodwa ukungabikho kwale vithamini kubangela ukutshabalalisa imemori, ukutyhalaza kunye nokukhathala ngokukhawuleza. Iqulethwe kwi-caviar, isibindi, izikhupha zeqanda, i-peanuts, i-legumes, iitatate, iitamatisi. Kwaye kwi-cauliflower, imifuno eluhlaza eluhlaza, imvubelo, i-bran kunye nemveliso enqabileyo.
I-Vitamin B6 (pyridoxine)
Umzimba udinga i-vitamin B6 2 mg. Ukungabikho kwevithamini elinjalo kubangela ukuba i-cramps, i-sleepiness, i-depression, i-memory defect. Egcinwe kwigalikhi, isibindi, ulwandle kunye neentlanzi zomlambo, i-yolk yeqanda, i-groats, ubisi, ihlume iintlobo zeekolweni kunye nemvubelo.
I-Vitamin B9 (folic acid)
Imfuneko yemihla ngemihla ukuya kwi-100 mg. Ukusilela kwi-acid ye-folic kubangela ukuba umzimba awunayo i-enzyme efunekayo kwimemori, kwaye ngokuvutha kwe-avitaminosis, i-anemia ikhula. Iqulethwe kwimveliso yokubhaka kwi-rye kunye nengqolowa, izaqathe, utamatisi, iklabishi, isipinashi, kwimifuno yesaladi. Kwaye kwintengiso yobisi, ubisi, isibindi, izintso, inyama yenkomo, imvubelo.
I-Vitamin B12 (cyanocobalamin)
Imfuno yansuku zonke yile 5 mg. Ukungabikho kwale vithamini kubangela ukukhathala ngokukhawuleza kwengqondo, ubuthathaka obuninzi, ukukhubazeka okukhulu kwenkumbulo, kwiimeko ezigqithiseleyo kwi-anemia embi.
IiVithamini kufuneka zithathwe emva kokubonisana nodokotela. Ngendlela ekhuselekileyo yokuphucula imemori, kufuneka udle ukutya kwemvelo kwimeko engaphumelelwanga. Ukuba ezi zinto ziyimveliso ephapathiweyo, funda iilebhile, ukuhlala kwireferensi kunye nokwakhiwa kwazo, ngokuqhelekileyo kuvela ukuba izikhuselo zemizi yamachiza zongezwa khona.
Kule meko, kukho umgaqo olawulayo: ukuba uyashukuma elwandle, ukhula emthini, emhlabathini, kungcono ukuyidla le mveliso kunokutya okufakwe emaphaketheni, ekwaphathwa ngamachiza.
Yidla ukutya okunokulinganisela, kubandakanywa imbewu kunye namantongomane, ukutya okupheleleyo, imifuno kunye neziqhamo kwindlela entsha. Yongeza imveliso yobisi, isixa esilinganiselweyo senyama kunye nentlanzi ekudleni, kwaye uza kufumana zonke iivithamini zakho iimfuno zobuchopho ukuze usebenze kakuhle.