Mavitamini oyenera kukumbukira ndi ubongo amathandiza anthu akuluakulu

Ngati simukumvetsetsa, mukumva mavuto, musakumbukire zomwe mukufunikira, ndiye mukufunikira mavitamini kuti mukhale ndi ubongo ndi kukumbukira. Zinthu izi zokhudzana ndi zinthu zamoyo zimathandizira kuthana ndi mavuto onse omwe ali pamwambawa ndipo zimakhala ndi phindu pa zamoyo zonse.

Kodi mavitamini ndi ati ubongo ndi kukumbukira?

Chofunika kwambiri pa ntchito yonse ya ubongo ndi ma vitamini B.

1. Thiamin (B1) - imakwaniritsa ntchito za neuroni, imakumbukira kukumbukira ndi kugwirizanitsa , imathandiza kuthetsa nkhawa, kusowa tulo, kuvutika maganizo, kutopa, kutopa mokwanira.
2. Riboflavin (B2) - imayambitsa ubongo, imalepheretsa kugona ndi kutopa poganiza, imachepetsa kupweteka kwa mutu chifukwa cha kupambanitsa.
3. Pantothenic acid (B5) - imachititsa kuti pakhale njira yoonetsa kufalitsa pakati pa ubongo wa ubongo, imathandizira dongosolo la mantha kuti lipirire mavuto oledzeretsa a mowa ndi ndudu.
4. Pyridoxine (B6) - imapangitsa kuti ubongo uchitepo ndipo imapangitsa maganizo kukhala ovuta kwambiri, amachepetsa mkwiyo komanso kusasamala.
5. Nicotinic acid (B3) - zimagwirizana ndi chikhalidwe cha kukumbukira, kukonzetsa ndondomeko yowakumbukira, kumakhudza kwambiri ndende.
6. Folic acid (B9) - kumapangitsa kukumbukira, kukulolani kukumbukira zambiri mofulumira, kumathetsa kugona ndi kutopa.
7. Cyanocobalamin (B12) - amakulolani kuti muyambe kugwiritsidwa ntchito mofulumira, khalani olimba ndi olimba.

Komanso ubongo umafuna mavitamini ena: C, E, D, R.

Momwe mungatengere mavitamini kuti musinthe malingaliro ndi ubongo?

Mavitamini oyenera kukumbukira komanso ubongo amagwira ntchito ngati mankhwala ovuta. Mwamtundu wokha - kuchokera ku chakudya - zinthu izi sizimangidwe bwino nthawi zonse. Nthawi yovomerezeka imakhala miyezi ingapo, tsiku limalimbikitsidwa kumwa mowa umodzi m'mawa ndi madzulo.

Ngati mwasankha kusintha ubongo pogwiritsa ntchito mankhwala, ndiye kuti musankhe chimodzi mwa otchuka kwambiri:

• "Memory Forte" - kumathandiza kukonza ndondomeko, kuonjezera chidwi, kumawonetsedwa ndi kupsinjika maganizo;
• "Memori Memori" - normalizes kusinthasintha kwa ubongo, motero kumalimbikitsa ntchito ya maselo a ubongo;
• "Intelland" ndi yokonzekera multivitamin pogwiritsa ntchito zomera za mankhwala;
• "Direct" - imakonza njira yoganizira, imachepetsa kulemera kwa ziwiya za ubongo;
• "Zosatha Ginkgo Plus" - zowonongeka, kusintha ubongo, kuthetsa mantha.

Ndi zakudya ziti zomwe zimakhala ndi mavitamini omwe amathandiza kukumbukira ndi ubongo?

Mavitamini kwa ubongo ndi kukumbukira ali muzitsamba ndi zinyama. Choncho, menyu ayenera kukhala osiyana, kotero kuti ili ndi zinthu zambiri zothandiza zomwe zingatheke ndipo zimapangidwira bwino.

Musaiwale kuti kupereka ubongo kumafuna shuga, kotero muyenera kumaphatikizapo zakudya zomwe mumadya. Mwachitsanzo, nthochi, zomwe zimakhala ndi shuga zambiri zowonongeka, komanso ma vitamini C, B1 ndi B2. Monga chakudya chopatsa mphamvu, zipatso zina zokoma, zipatso ndi uchi zidzachitanso.

Mtedza, mkate wonse wa tirigu ndi mbewu zomwe zimamera zimangokhala malo osungira zinthu zamtengo wapatali. Kuwonjezera pa mavitamini, ali ndi calcium, selenium ndi chitsulo, zomwe ndizofunikira kuti ubongo uzigwira ntchito.

Nsomba zamitundumitundu ziyenera kukhalapo mu menyu "ochenjera". Zili ndi phosphorous ndi omega-3, zomwe zimathandiza kwambiri m'mitsempha ya ubongo, komanso zimathandizira thupi kuti lizikhala ndi zinthu zina zomwe zimagwira ntchito.