Malingaliro omveka amachititsa khalidwe la anthu, amachititsa kuti athe kuzindikira maluso operekedwa ndi chirengedwe, pakuti ngakhale manja a golide a wogonja amalamulidwa ndi mutu. Kukonza ntchito ya nzeru pambuyo pa kupsinjika maganizo kapena matenda kumathandiza mavitamini ku ubongo, akhoza kugula ku pharmacy kapena mungasankhe njira yachilengedwe - mwa kudya zakudya zabwino.
Mavitamini ku ubongo ndi kukumbukira
Kukumbukirika bwino ndi mtima wofunikira kumafunika ndi munthu pa msinkhu uliwonse. Zomwe zimapangitsa kuti mavitamini azikumbukira - ntchito ya ubongo ndi ya gulu B. Ntchito yogwira ntchito ya pakatikati ya mitsempha, imaperekedwa ndi kuyamwa kwa antioxidants yomwe imateteza ubongo panthawi yovuta, ndipo musalole kuti imfa yatha msinkhu - kukalamba kwa maselo, kuwazaza ndi mpweya.
Chifukwa chosowa mavitamini kuchokera ku gulu B , ntchito yogwiritsira ntchito amino acid imalephereka, ma neuroni amatsutsana ndi njira yowonjezereka pakati pawo, kukumbukira kukumbukira kumayamba. Chakudya choyenera kwa luntha chiyenera kuthandiza ntchito ya malingaliro, kukonzetsa mkhalidwe waumunthu wa munthu mwachizoloŵezi. Mavitamini abwino kwambiri a ubongo, chifukwa cha zomwe tsiku lililonse limapangidwa ndi ogwira ntchito m'maganizo - oimira gulu B.
Mavitamini atagwidwa ndi ubongo
Stroke ndi matenda omwe amapezeka pamene pali ubongo wofala mu ubongo. Kumalo ena, magazi ndi mpweya sizimayenda, zomwe zimapangitsa kuti kufalikira kwa malo. Kudya kwa vitamini nthawi zonse kumakhala njira yowonjezera chitetezo cha mthupi, kuteteza kachilombo kawiri. Vitamini kwa ubongo ndi matendawa:
- A - zopangitsa kuti maselo atsopano apitirire, omwe amapanga ntchito yambiri. Zili ndi zambiri mu-tchizi, yolk, kaloti, sipinachi, dzungu, yamapichesi, apricots, mphesa.
- Mu -mu zakudya za wodwalayo ayenera kukhala ali ndi mavitamini B1 ochulukirapo, amachititsa ubongo kufalitsa, normalizes kuthamanga kwa magazi. Zimagwiritsidwa mu bran, mtedza, nsomba, buckwheat ndi oatmeal.
- C - kumalimbikitsa kusintha kwa mitsempha ya magazi, yomwe imakhudza kuwonjezeka kwa magazi . Sipangidwe ndi thupi, kotero mankhwala ofunikira ochizira pakamwa adzawawonjezera ku zakudya. Muyenera kudya tomato, mbatata, kolifulawa, broccoli, tsabola wofiira, kiwi, citrus, black currant, galu wanyamuka, sitiroberi, chinanazi, mavwende.
- D - kumapangitsa kuti magazi azigwiritsidwa ntchito, amasunga makoma a zitsulo, zimayambitsa magazi. Ali mu nsomba ndi mafuta a nsomba, caviar, tchizi, mafuta, mkaka, parsley.
- E - imalimbikitsa kubwezeretsedwa kwa minofu ya ubongo, ikukumana ndi kusintha kwa kayendedwe ka ubongo. Zambiri zowonjezera zimapezeka m'mafuta, mtedza, mbewu, maolivi, nyemba, oatmeal, chiwindi.
- K - ikuwathandiza kuyendetsa magazi. Amapezeka masamba a zomera, kabichi.
Mavitamini mu matenda a atherosclerosis a ziwiya za ubongo
Zikuwoneka kuti akudwala matenda a atherosclerosis, poyesa mafuta ochuluka pa ziwiya ndi aorta. Pofuna kupeŵa zovuta za matendawa - kupweteka kapena kupweteka kwa mtima, madokotala amalimbikitsa kusintha masewera olimbitsa thupi ndikusintha zakudya zabwino. Mavitamini pa zotengera za ubongo amakhala ndi mlingo woyenera wa lipids m'magazi, kulimbikitsa kuwonetsa mafuta opindulitsa. Zinthu zamtengo wapatali m'zakudya zoterezi mavitamini C ndi E ndi antioxidants, zomwe zimachotsa mankhwala ojambulidwa kuchokera ku thupi ngati mawonekedwe a zowonongeka.
Mavitamini ndi mchere okhudza ubongo
Kulandira mankhwala a antiepileptic kungachepetse chitetezo cha wodwalayo, kumayambitsa kupweteka kwa mutu, kumapangitsa dontho la shuga m'magazi, kudzimbidwa, ndi kuyambitsa kuchepa kwa vitamini. Pofuna kupewa katemera, odwala matenda a khunyu amadya chakudya chamadzulo 2 asanagone. Mavitamini othandizira ubongo amachotsa ku matenda a khunyu omwe amachititsa mantha, kukhumudwa, kugona, kutaya mtima, kupsinjika kwa minofu. Mavitamini ochizira khunyu:
- B2 - riboflavin, lactoflavin;
- B5 - asidi pantothenic;
- B1 ndi thiamine;
- B6 - pyridoxine;
- B7 ndi biotin;
- B9 - folic acid;
- B2 - carnitine;
- C - asidi ascorbic;
- D2 - ergocalciferol;
- D3 - cholekalciferol;
- E - tocopherol.
Mavitamini okhala ndi ubongo wa ubongo
Mavitamini abwino a ubongo pambuyo pa mkangano ndi onse kuchokera ku gulu B, iwo amaimiritsa ntchito ya dongosolo la manjenje. Chakudya chothandizira kubwezeretsa thanzi labwino - masamba, masamba, zipatso ndi zipatso zouma. Konzekerani chakudya kwa odwala mu mawonekedwe osavuta, kuti musapeze katundu wambiri pa banja, njira yotentha. Zamagulu zomwe mavitamini B ali pamwamba:
Mavitamini kwa ubongo - mankhwala
Zambiri ndi mavitamini a ubongo amasungidwa mochuluka kwambiri ndi mphatso zowonongeka kwambiri za chirengedwe, kugula komwe sikudzawononge chikwama cha wogulitsa wamba. Pogula zinthu kuchokera m'masitolo a masitolo, mukhoza kusankha kusankha malingaliro a nzeru - kusankha zakudya zomwe zili ndi mavitamini kuti ubongo ukhale wogwira ntchito. Zamagetsi zomwe zimagwira ntchito kukumbukira:
- peyala;
- anchovies;
- biringanya;
- mphesa;
- tsabola wobiriwira;
- chokoleti chowawa;
- kiranberi;
- shrimp;
- nyemba zofiira;
- khofi;
- kiwi zipatso;
- apricots owuma;
- kabichi wofiira;
- salimoni;
- nkhuku nyama;
- yoghurt;
- tiyi wobiriwira;
- mbewu yamphanga;
- karoti;
- nyanja;
- mussels;
- mchere wamchere;
- oatmeal;
- beets;
- chiwindi;
- cod;
- pistachios;
- mkate wonse wambewu;
- buluu;
- sage.