Indlela yokwenza ubuchopho busebenze ngokufanelekileyo

Sasivame ukukholelwa ukuba ingqondo eqaqambileyo kunye nenkumbulo enhle iya kuhlala ihlala nathi. Kodwa oku akunjalo. Nsuku zonke ubuchopho bethu buhlasela uxinzelelo, ukungabikho kokulala nokutya okungafanelekanga. Zonke ezi zichaphazela kakubi iinkqubo. ezenzeka entloko. Ukuze ugcine ingqondo ekudala, kufuneka uqale ukunyamekela ingqondo ngoku.

UDavid Perlmutter, kwincwadi yakhe ethi Food and the Brain, uthetha ngendlela yokukhusela ingqondo yethu kwizinto ezimbi kunye nendlela yokutya ngokufanelekileyo ukugcina ingqondo. Nazi ezinye iingcebiso eziphumelelayo kuye.

Musa ukulibala ngemidlalo

Ifomu elihle lenyama lisebenziseli kuphela umzimba wethu, kodwa nangenxa yengqondo. Imidlalo yenza ukuba ingqondo yethu isebenze ngokufanelekileyo. Iingcali zenzululwazi ziye zafakazela ukuba ukusetyenziswa kwe-aerobic kunokuchaphazela iizakhi zethu eziphilayo ezinxulumene nokuphila ixesha elide, kunye ne "hormone yokukhula" yengqondo. Baye benza iimvavanyo ezibonisa ukuba imithwalo yemidlalo inokubuyisela inkumbulo kubantu abadala, ikhulise ukukhula kweeseli kwezinye iindawo zobuchopho.

Nciphisa inani leekhalori

Okumangalisa kukuba, kodwa into: inani leekhalori lichaphazela umsebenzi wengqondo. Ngaphantsi kokutya, impilo yakho iphilile. Uphononongo luka-2009 uqinisekisa oku. Iingcali zenzululwazi ziye zakhetha amaqela ama-2 abantu abadala, lilinganisa ukusebenza komntu ngamnye. Kwaye ke: omnye wavunyelwa ukuba adle nantoni na, ezinye zafakwa kwi-calorie ephantsi. Ekugqibeleni: imemori yokuqala eyingozi, yesibini - ngokuchaseneyo, yaba ngcono.

Qeqesha yakho ingqondo

Ingqondo ingumsizi wethu oyintloko. Kwaye kufuneka iqeqeshwe. Ngokulayisha ubuchopho, senza uxhulumaniso olutsha lwe-neural, umsebenzi walo usebenza ngokukhawuleza nangokukhawuleza, kwaye imemori iphucula. Le pateni ibonakaliswe kukuba abantu abanezinga eliphezulu lemfundo abasengozini ye-Alzheimer's disease.

Yidla amafutha, kungekhona i-carbohydrate

Namhlanje, izazinzulu ziye zafakazela ukuba umsebenzi wengqondo yethu ihambelana ngqo nokutya kunye nokugqitha kwamagqabhedididi ekudleni kubangela ukungonakaliswa kokusebenza kwengqondo. Ingqondo yethu ingamafutha angama-60, kwaye ukuba isebenze ngokufanelekileyo, idinga amafutha, kungekhona i-carbohydrates. Nangona kunjalo, abaninzi banokucinga ukuba kunamanqatha kwaye batyebile - yinto enye. Enyanisweni, asiqhathaniswa namanqatha, kodwa sisuka kwii-carbohydrate ezingaphezu kwesidlo. Kwaye kungekho mafutha ancedo, ubuchopho bethu bulambile.

Ukunciphisa umzimba

Iingcali zenzululwazi ziye zabonisa ukuba kukho ubudlelwane ngqo phakathi kobhinqa lwesinqe kunye nokusebenza kwengqondo. Baye bahlola iingongoma zengqondo zabantu abangaphezu kwe-100 abaneemilinganiselo zomzimba ezahlukeneyo. Kwavela ukuba i-belly enkulu, ngaphantsi kweziko lememori-i-hippocampus. Nge nganye ikhilogram entsha yethu ingqondo iba yincinci.

Thola ukulala ngokwaneleyo

Wonke umntu uyazi. ukuba ubuthongo buchaphazela ingqondo. Nangona kunjalo, sisalugxeka le nyaniso kwimihla ngemihla. Kwaphela. Iingcali zenzululwazi zibonakaliswe ukuba ubuthongo obubi kunye nokungapheli, ubuchule beengqondo buncitshiswa. UChristine Joffe, isifo sengqondo esivela kwiYunivesithi yaseCalifornia, waqhuba iimvavanyo ezahlukahlukeneyo nezigulane zakhe ezineengxaki zokuqonda. Kuye kwenzeka ukuba bonke banento enye efanayo: abanakulala ixesha elide kwaye bavuka ngokukhawuleza phakathi kobusuku, kwaye ngelixa baziva bephukile. UKristin uphando ngabantu abadala abangaphezu kwe-1,300 waza wagqiba ekubeni izigulane ezinobunzima bokuphefumula ebuthongweni zivame ukuba zihlutywa kabini ngenxa yokugula ngengqondo ekuguga. Ngokulandela ezi ngcebiso ezilula, uya kunceda ingqondo yakho ibe nempilo, gcina ingqondo ebukhali kwiminyaka emininzi ibe ngcono. Ngokusekelwe kwincwadi ethi "Ukutya kunye nengqondo."