Lijo tse 11 tse Molemohali ho Matlafatsa Boko ba Hau le Memori

Litaba

• 1. Litlhapi Tse Mafura
• 2. Kofi
• 3. Li-blueberries
• 4. Moferefere
• 5. Broccoli
• 6. Peo ea Mokopu
• 7. Tsokolate e Lefifi
• 8. Linate
• 9. Li-orang
• 10. Mahe
• 11. Tee e Tala
• Ntlha ea Bohlokoa

Boko ba hau ke ntho e kholo.

Joaloka setsi sa taolo ea 'mele oa hau, se ikarabella ho boloka pelo ea hau e otla le matšoafo ho hema le ho o lumella ho sisinyeha, ho ikutloa le ho nahana.

Ke ka hona e leng mohopolo o motle ho boloka boko ba hau bo le maemong a holimo a ho sebetsa.

Lijo tseo u li jang li bapala karolo ea ho boloka boko ba hau bo phetse hantle 'me li ka ntlafatsa mesebetsi e itseng ea kelello, joalo ka mohopolo le ho tsepamisa mohopolo.

Sengoliloeng sena se thathamisitse lijo tse 11 tse matlafatsang boko ba hau.

1. Litlhapi Tse Mafura

Ha batho ba bua ka lijo tsa bokong, hangata tlhapi e mafura e ba kaholimo ho lenane.

Mofuta ona oa litlhapi o kenyelletsa salmon, trout le sardine, tseo kaofela e leng mehloli e metle ea omega-3 fatty acids ().

Hoo e ka bang 60% ea boko ba hau e entsoe ka mafura, mme halofo ea mafura ao ke mofuta oa omega-3 ().

Boko ba hau bo sebelisa omega-3 ho aha lisele tsa boko le methapo, 'me mafura ana a bohlokoa molemong oa ho ithuta le ho hopola (,).

Omega 3-s le eona e na le melemo e meng e 'maloa bokong ba hau.

Lebaka le leng ke hore ba ka 'na ba liehisa ho fokola ha kelello ho amanang le lilemo' me ba thusa ho thibela lefu la Alzheimer (,,,).

Ka lehlakoreng la flip, ho se fumane li-omega-3 tse lekaneng ho hokahanngoa le mathata a ho ithuta, hammoho le khatello ea maikutlo (,).

Ka kakaretso, ho ja litlhapi ho bonahala ho na le melemo ea bophelo bo botle.

Phuputso e 'ngoe e fumane hore batho ba jang litlhapi tse halikiloeng kapa tse halikiloeng khafetsa ba na le taba e bosootho bokong ba bona. Tšoeu e na le lisele tse ngata tsa methapo tse laolang ho etsoa ha liqeto, mohopolo le maikutlo ().

Ka kakaretso, litlhapi tse mafura ke khetho e ntle bakeng sa bophelo bo botle ba boko.

Litlhapi tse mafura ke mohloli o ruileng oa omega-3s, e leng moaho o moholo oa boko. Omega-3s e bapala karolo ea ho chorisa mohopolo le ho ntlafatsa maikutlo, hape le ho sireletsa boko ba hau khahlanong le ho fokotseha.

2. Kofi

Haeba kofi e le ntho e hlahelletseng hoseng ha hau, o tla thabela ho utloa hore ho molemo ho uena.

Likarolo tse peli tsa bohlokoa kofi - caffeine le li-antioxidants - thusa boko ba hau.

Caffeine e ka kofi e na le litlamorao tse ngata bokong, ho kenyelletsa ():

• Ho falimeha ho eketsehileng: Caffeine e boloka boko ba hao bo falimehile ka ho thibela adenosine, e leng len messengerosa la lik'hemik'hale le u robatsang (,,).
• Maemo a ntlafalitsoeng: Caffeine e kanna ea matlafatsa tse ling tsa methapo ea kutlo ea "maikutlo a monate", joalo ka serotonin (13).
• Ho tsepamisa mohopolo Phuputso e 'ngoe e fumane hore ha bankakarolo ba noa kofi e le' ngoe e kholo hoseng kapa e nyane ho pholletsa le letsatsi, ba sebetsa hantle mesebetsing e hlokang ho tsepamisoa mohopolo ().

Ho noa kofi nako e telele ho boetse ho amahanngoa le kotsi e fokotsehileng ea mafu a methapo, joalo ka Parkinson's le Alzheimer's ().

Bonyane sena e ka ba karolo e 'ngoe ka lebaka la khokahano e phahameng ea li-antioxidants () ea kofi.

Kofi e ka thusa ho matlafatsa tlhokomeliso le maikutlo. E kanna ea fana ka ts'ireletso khahlano le Alzheimer's, ka lebaka la caffeine ea eona le li-antioxidants.

3. Li-blueberries

Blueberries e fana ka melemo e mengata ea bophelo bo botle, ho kenyelletsa le tse ling tse khethehileng bakeng sa boko ba hau.

Li-blueberries le monokotšoai o mong o mebala e metle li fana ka li-anthocyanins, sehlopha sa limela tse nang le litlamorao tse khahlanong le ho ruruha le antioxidant ().

Antioxidants e sebetsa khahlano le khatello ea mali le ho ruruha, maemo a ka tlatsetsang botsofaling ba boko le mafu a methapo ea pelo ().

Tse ling tsa li-antioxidants tse li-blueberries li fumanoe li bokellana bokong le ho thusa ho ntlafatsa puisano lipakeng tsa lisele tsa boko (,).

Liphuputso tsa liphoofolo li bonts'itse hore li-blueberries li thusa ho ntlafatsa mohopolo ebile li kanna tsa liehisa mohopolo oa nakoana (,,).

Leka ho ba fafatsa ka lijo-thollo tsa hau tsa hoseng kapa ho li eketsa ho smoothie.

Li-blueberries li na le li-antioxidants tse ka liehang ho tsofala bokong le ho ntlafatsa mohopolo.

4. Moferefere

Turmeric e hlahisitse buzz e ngata haufinyane.

Senoko sena se mosehla o mosehla ke sesebelisoa sa bohlokoa phofong ea khari 'me se na le melemo e' maloa bokong.

Curcumin, motsoako o sebetsang oa turmeric, e bonts'itsoe hore e tšele tšitiso ea mali le bokong, ho bolelang hore e ka kena bokong ka kotloloho mme ea thusa lisele tsa moo ().

Ke motsoako o matla oa antioxidant le anti-inflammatory o hokahantsoeng le melemo e latelang ea boko:

• E ka u thusa ho hopola: Curcumin e ka thusa ho ntlafatsa mohopolo ho batho ba nang le Alzheimer's. E kanna ea thusa ho hlakola maballo a amyloid a tsebahatsang lefu lena (,).
• E fokotsa khatello ea maikutlo: E matlafatsa serotonin le dopamine, tseo ka bobeli li ntlafatsang maikutlo. Phuputso e 'ngoe e fumane matšoao a "curcumin" a ntlafalitseng matšoao a khatello ea maikutlo joalo ka ho imeloa kelellong ho feta libeke tse tšeletseng (23,).
• E thusa lisele tse ncha tsa boko ho hola: Curcumin e matlafatsa factor neurotrophic factor e tsoang bokong, mofuta oa kholo ea "hormone" e thusang lisele tsa boko ho hola. E kanna ea thusa ho liehisa ho fokotseha hoa kelello ho amanang le lilemo, empa ho hlokahala lipatlisiso tse ling ().

Ho kotula melemo ea curcumin, leka ho pheha ka phofo ea curry, o eketsa turmeric ho lijana tsa litapole ho li etsa khauta kapa ho etsa tee ea turmeric.

Turmeric le curcumin ea eona e sebetsang e na le melemo e matla e khahlanong le ho ruruha le antioxidant, e thusang boko. Phuputsong, e fokolitse matšoao a khatello ea maikutlo le lefu la Alzheimer.

5. Broccoli

Broccoli e tletse ka metsoako e matla ea limela, ho kenyeletsoa li-antioxidants ().

E boetse e na le vithamine K e phahameng haholo, e fetisang ho feta 100% ea Recommended Daily Intake (RDI) ka kopi e le 'ngoe (91-gram) e sebeletsang (27).

Vithamine ena e qhibilihang mafura e bohlokoa molemong oa ho etsa li-sphingolipids, mofuta oa mafura a kentsoeng ka har'a lisele tsa boko ().

Liphuputso tse 'maloa ho batho ba baholo li hokahantse ho noa vithamine K e phahameng ho memori e ntle (,).

Ntle le vithamine K, broccoli e na le metsoako e 'maloa e e fang lithibela-mafu le lithibela-mafu, tse ka thusang ho sireletsa boko khahlanong le tšenyo ().

Broccoli e na le metsoako e mengata e nang le litlamorao tse matla tsa antioxidant le anti-inflammatory, ho kenyeletsoa vithamine K.

6. Peo ea Mokopu

Peo ea mokopu e na le li-antioxidants tse matla tse sireletsang 'mele le boko ho tsoa tšenyo e mpe ea mahala ().

Hape ke mohloli o motle oa magnesium, tšepe, zinki le koporo (32).

E 'ngoe le e' ngoe ea limatlafatsi tsena e bohlokoa bakeng sa bophelo bo botle ba boko:

• Zinc: Karolo ena e bohlokoa bakeng sa ho supa methapo. Ho haella ha zinki ho 'nile ha amahanngoa le maemo a mangata a methapo, ho kenyeletsoa lefu la Alzheimer, khatello ea maikutlo le lefu la Parkinson (,,).
• Magnesium: Magnesium e bohlokoa molemong oa ho ithuta le ho hopola. Maemo a tlase a magnesium a hokahane le mafu a mangata a methapo, ho kenyelletsa migraine, khatello ea maikutlo le lefu la sethoathoa (,).
• Koporo: Boko ba hao bo sebelisa koporo ho thusa ho laola matšoao a methapo. 'Me ha litekanyetso tsa koporo li felile, ho na le kotsi e kholo ea mathata a methapo ea pelo, joalo ka Alzheimer's (,).
• Tšepe: Ho haella ha tšepe hangata ho tšoauoa ka moholi oa boko le ts'ebetso ea boko bo sa sebetseng ().

Phuputso e shebane haholo le li-micronutrients tsena, ho fapana le lipeo tsa mokopu ka botsona. Leha ho le joalo, kaha lipeo tsa mokopu li na le li-micronutrients tse ngata, o kanna oa kotula melemo ea tsona ka ho eketsa peo ea mokopu lijong tsa hau.

Peo ea mokopu e ruile li-micronutrients tse ngata tse bohlokoa bakeng sa ts'ebetso ea boko, ho kenyelletsa koporo, tšepe, magnesium le zinc.

7. Tsokolate e Lefifi

Chokolete e lefifi le phofo ea cocoa li tletse ka metsoako e 'maloa e matlafatsang bokong, ho kenyeletsoa flavonoids, caffeine le li-antioxidants.

Flavonoids ke sehlopha sa metsoako ea limela tsa antioxidant.

Li-flavonoids tsa chokolete li bokana libakeng tsa boko tse sebetsanang le ho ithuta le ho hopola. Bafuputsi ba re metsoako ena e ka ntlafatsa mohopolo hape ea thusa ho fokotsa ho theoha hoa kelello ho amanang le lilemo (,,,).

Ebile, lithuto tse 'maloa li tšehetsa sena (,,).

Phuputsong e 'ngoe ho kenyeletsoa le batho ba fetang 900, ba jeleng chokolete khafetsa ba sebelitse hamolemo letotong la mesebetsi ea kelello, ho kenyeletsoa le tse amang mohopolo, ho feta ba neng ba sa e je ka seoelo ().

Ho latela patlisiso, chokolete le eona ke ntho e matlafatsang maikutlo.

Phuputso e 'ngoe e fumane hore bankakarolo ba jeleng chokolete ba na le maikutlo a eketsehileng, ha ba bapisoa le bankakarolo ba jeleng li-crackers ().

Leha ho le joalo, ho ntse ho sa hlake hore na ke ka lebaka la metsoako e tsokolate, kapa hobane feela tatso ea yummy e thabisa batho ().

Li-flavonoids tse tsokolate li ka thusa ho sireletsa boko. Boithuto bo bontšitse hore ho ja chokolete ho ka matlafatsa mohopolo le maikutlo.

8. Linate

Patlisiso e bontšitse hore ho ja linate ho ka ntlafatsa matšoao a bophelo bo botle ba pelo, mme ho ba le pelo e phetseng hantle ho hokahanngoa le ho ba le boko bo phetseng hantle (,).

Tlhahlobo ea 2014 e bontšitse hore linate li ka ntlafatsa ts'oaetso ebile li ka thusa ho thibela mafu a methapo ea pelo ().

Hape, phuputso e 'ngoe e kholo e fumane hore basali ba jang linate khafetsa nakong ea lilemo tse' maloa ba na le mohopolo o bohale, ha o bapisoa le ba sa jeng linate ().

Limatlafatsi tse 'maloa linate, joalo ka mafura a phetseng hantle, li-antioxidants le vithamine E, li ka hlalosa melemo ea bona ea bophelo bo botle ba kelello (,).

Vithamine E e sireletsa lera la lisele tšenyo e mpe ea mahala, e thusa ho fokotseha butle hoa kelello (,,).

Le ha linate tsohle li le molemo bakeng sa boko ba hau, li-walnuts li ka ba le bohale bo eketsehileng, hobane li fana ka omega-3 fatty acids (57).

Linate li na le limatlafatsi tse matlafatsang boko, ho kenyeletsoa vithamine E, mafura a phetseng hantle le metsoako ea limela.

9. Li-orang

U ka fumana vithamine ea C eohle eo u e hlokang ka letsatsi ka ho ja mofuta o le mong oa lamunu (58).

Ho etsa joalo ho bohlokoa molemong oa bophelo bo botle ba kelello, kaha vithamine C ke karolo ea bohlokoa ho thibeleng ho fokotseha ha kelello ().

Ho ja lijo tse lekaneng tsa vithamine ea C ho ka sireletsa khahlanong le ho fokotseha ha kelello ho amanang le lilemo le lefu la Alzheimer, ho latela sengoloa sa tlhahlobo sa 2014 ().

Vitamin C ke antioxidant e matla e thusang ho loantša li-radicals tsa mahala tse ka senyang lisele tsa boko. Hape, vithamine C e ts'ehetsa bophelo bo botle ba boko ha u ntse u tsofala ().

U ka fumana vithamine C e ngata haholo ho tsoa pelepele ea tšepe, guava, kiwi, tamati le fragole (62).

Li-orang le lijo tse ling tse nang le vithamine C e ngata li ka thusa ho sireletsa boko ba hau khahlanong le tšenyo ea li-radical tse sa lefelloeng.

10. Mahe

Mahe ke mohloli o motle oa limatlafatsi tse 'maloa tse hokahantsoeng le bophelo bo botle ba boko, ho kenyeletsoa livithamini B6 le B12, folate le choline (63).

Choline ke micronutrient ea bohlokoa eo 'mele oa hau o e sebelisang ho theha acetylcholine, neurotransmitter e thusang ho laola maikutlo le mohopolo (,).

Liphuputso tse peli li fumane hore li-choline tse phahameng li hokahane le mohopolo o betere le ts'ebetso ea kelello (,).

Leha ho le joalo, batho ba bangata ha ba fumane choline e lekaneng lijong tsa bona.

Ho ja mahe ke tsela e bonolo ea ho fumana choline, kaha linoko tsa mahe ke tse ling tsa mehloli ea phepo ena.

Ho ja choline e lekaneng ke 425 mg ka letsatsi bakeng sa basali ba bangata le 550 mg ka letsatsi bakeng sa banna, ka lehe le le leng la lehe le nang le 112 mg ().

Ntle le moo, livithamini tsa B li na le likarolo tse 'maloa bophelong ba boko.

Ho qala, ba ka thusa ho fokotsa tsoelo-pele ea ho fokotseha hoa kelello ho batho ba tsofetseng ().

Hape, ho haelloa ke mefuta e 'meli ea livithamini tsa B - folate le B12 - ho hokahantsoe le khatello ea maikutlo ().

Ho haella ha folate ho atile ho batho ba tsofetseng ba nang le 'dementia', mme liphuputso li bonts'a hore litlatsetso tsa folic acid li ka thusa ho fokotsa ho fokotseha hoa kelello ho amanang le lilemo (,)

B12 e boetse e kentse letsoho ho hlophiseng lik'hemik'hale tsa boko le ho laola maemo a tsoekere bokong ().

Ke habohlokoa ho hlokomela hore ho na le lipatlisiso tse fokolang haholo mabapi le kamano pakeng tsa ho ja mahe le bophelo bo botle ba boko. Leha ho le joalo, ho na le lipatlisiso tse tšehetsang melemo ea ho matlafatsa boko ea limatlafatsi tse fumanoang mahe.

Mahe ke mohloli o enneng oa livithamini tse 'maloa tsa B le choline, tse bohlokoa bakeng sa ts'ebetso e nepahetseng ea boko le kholo, hammoho le ho laola maikutlo.

11. Tee e Tala

Joalo ka ha ho le joalo ka kofi, caffeine e tee e tala e matlafatsa tšebetso ea boko.

Ebile, e fumanoe e ntlafatsa ntlafatso, ts'ebetso, mohopolo le ho tsepamisa maikutlo ().

Empa tee e tala e boetse e na le likarolo tse ling tse e etsang seno se nooang bokong.

E 'ngoe ea tsona ke L-theanine, amino acid e ka tšelang tšitiso ea mali le boko le ho eketsa ts'ebetso ea GABA ea methapo ea kutlo, e thusang ho fokotsa ho tšoenyeha le ho etsa hore u phutholohe haholoanyane (73,, 75).

L-theanine e boetse e eketsa makhetlo a maqhubu a alpha bokong, a u thusang ho phomola ntle le ho u etsa hore u ikutloe u khathetse ().

Tlhahlobo e 'ngoe e fumane hore L-theanine e nang le tee e tala e ka u thusa ho phomola ka ho loants'a litlamorao tse matlafatsang tsa caffeine ().

E boetse e na le li-polyphenols le li-antioxidants tse ka sireletsang boko hore bo se ke ba fokotseha kelellong le ho fokotsa likotsi tsa Alzheimer's le Parkinson's (,).

Hape, tee e tala e fumanoe e ntlafatsa memori ().

Tee e tala ke seno se babatsehang ho tšehetsa boko ba hau. Lihlahisoa tsa eona tse nang le caffeine li etsa hore motho a be seli, ha li-antioxidants li sireletsa boko le L-theanine eu thusa ho phutholoha.

Ntlha ea Bohlokoa

Lijo tse ngata li ka thusa ho boloka boko ba hau bo phetse hantle.

Lijo tse ling, joalo ka litholoana le meroho lethathamong lena, hammoho le tee le kofi, li na le li-antioxidants tse thusang ho sireletsa boko ba hau tšenyo.

Tse ling, joalo ka linate le mahe, li na le limatlafatsi tse tšehetsang mohopolo le kholo ea boko.

U ka thusa ho ts'ehetsa bophelo bo botle ba boko ba hau le ho matlafatsa tlhokomeliso ea hau, mohopolo le maikutlo ka ho kenyelletsa le lijo tsena lijong tsa hau.