Mavitamini zothandiza kukumbukira wamkulu. Kodi mankhwala bwino kukumbukira

Memory - ndi njira zovuta, ndi wodzala zinsinsi. Zikomo kwa iye, anthu ali ndi ufulu m'tsogolo. Kukumbukira amatha kasungidwe kukumbukira zonse zimene zinachitika. Ndi chifukwa chodabwitsa ofanana amagwira ndi anthu akukumana nawo. Tsiku ndi tsiku, kukumbukira nkhani iliyonse ndi nthawi ntchito. Anthu akuvutika amnesia (imfa yokumbukira), sangathe kuzindikira maphunziro a moyo. Tsiku lililonse ndi kuyamba onse kachiwiri, mobwerezabwereza kupanga zolakwa akale. Kudya mavitamini chifukwa chokumbukira akulu ndi ana kusintha ntchito imeneyi limagwirira zovuta.

The Gawo

ntchito zokhudza ubongo nkhani ya akadakwanitsira ntchito yake imakhala zigawo zitatu: mphamvu pachiyambi, chikhalidwe zowerengera ndi olimba. Ngati zakudya ndalama zokwanira m'gulu mavitamini chifukwa chokumbukira, wamkulu ndi zosavuta kuti tikupirira mavuto ambirimbiri.

• mphamvu koyamba - ndi makings wa anapereka ubongo wa munthu ndi chikhalidwe. Dziwani kuti aliyense wa ife mu amawasonyeza mosiyanasiyana, ali.
• Statistical udindo kukumbukira - chigawo china ndiyo angathe mbali ubongo. Akatswiri amanena mwayi wa "nkhani imvi" wathu pafupifupi malire. Chiwerengero cha manyuroni mu ubongo - 14 biliyoni (ngakhale kuti chiwerengero cha interconnections pakati pawo chabe unquantifiable). Udindo wa thupi chotero anatsimikiza ndi zifukwa zambiri. kugwira ntchito yake bwanji mikuntho maginito, thupi ndi maganizo boma la munthu, utakhala ndi zina zotero.
• Natrenirovannosti kukumbukira. Pansi mawuwa ambiri amadziwira n'cholinga zonse psychophysiological mtundu, kusintha ubongo ntchito. Mwadongosolo katundu akhoza kwambiri kuonjezera imeneyi kuthekera anthu. Tisaiwale kuti pali mavitamini ogwira kusintha kukumbukira. Mogwirizana ndi maphunziro kulola kuti iyende mkulu.

Ntchito kukumbukira akagona ndi maso

Pa zina njira ubongo akutsatiridwa, nkhani yonena za mtundu zofunika kwambiri (chigawo chachikulu kukhazikitsa pakati manyuroni zimafalitsa mitsempha amatumiza) GABA. Mu nkhani ya mwachindunji mankhwala nedosypanija ntchito thupi yafupika. Komanso, ubongo wa munthu unali anapereka kayendedwe chilengedwe cha kugona ndi m'maŵa, koma chifukwa anapanga njira zonse kuchira usiku mmenemo. Zonse kusagona mokwanira limakhudza anthu ubongo. Zikatero zambiri sititenga ngakhale mavitamini chifukwa chokumbukira. Akulu ayenera anamvetsetsa kuti lokhazika mtima pansi tulo - chinsinsi mulingo woyenera kugwira ntchito kwa ubongo.

zolimbitsa thupi amathanso kuthandiza m'njira zina pa ntchito "nkhani imvi." Yogwira moyo, amathamanga mwadongosolo, ndipo ayenda mu mpweya wabwino - onse limeneli pamwamba matupi.

zakudya

Kodi mavitamini zofunika kusintha kukumbukira? Funso limeneli anthu ambiri amafunsa nthawi. N'zosadabwitsa kuti konza ntchito ubongo mu mkhalidwe zakudya zoyenerera. Chonde kudziwa kuti yunifolomu mankhwala zambiri kuyambitsa ndondomeko osachiritsika a mu ubongo. Mwatsoka, monga chifukwa si yomweyo wapezeka. Patapita kuchepekedwa kwa zakudya m'thupi zikuoneka pang'onopang'ono ndi chokhala. Choncho zakudya chanzeru ayenera zosiyanasiyana zothandiza nthawi zonse mowa zakudya munali mavitamini ndi mchere kusintha zinthu, chisamaliro ndi nzeru. Ndipo kodi zigawo, ife tisanthule mwatsatanetsatane:

• Chakudya. Ya kulemera okwana thupi lonse la ubongo wa munthu ndi 2 okha%. Komabe, kuchuluka kwa mphamvu ankadya, iwo nthawi zambiri kufika 20%. Monga mukudziwa, ndiwo mphamvu zonse ankamuona ngati chakudya. Ndende apamwamba zinthu zili dzinthu lonse, zipatso, masamba, zipatso, uchi ndi zina zotero. Mu nkhani ya madyedwe osakwanira zinthu mwachindunji angathe retardation ubongo. Mawu amenewa ayenera kumvera anthu amene amachita mapuloteni zakudya.
• Mapuloteni. Palibe amene adzakane kufunika kwa zinthu izi kwa thupi. Iwo ali lalikulu nyumba zidutswa za timene ndi maselo mitsempha amene amathandiza kukumbukira mu chikhalidwe choyenera. Mapuloteni anawamvera ndi kupoletsa mphamvu. Mu nkhani ya kusowa kwa thanzi la munthu adzayamba pansi izo wokhumudwa komanso kutopa. nyama ayenera kudyedwa nthawi zonse pofuna kupewa vuto limeneli ndi malo mulingo woyenera ubongo (katatu konse sabata). The lofunika kwambiri apa ndi ng'ombe. Komanso ali ambiri ubwino mkaka, nsomba, mazira ndi tchizi.

• Mafuta. Pamodzi ndi zigawo pamwambapa, iwo kulola thupi M'sitolo pa mphamvu. Dziwani kuti zigawo za chiyambi masamba ndi yopindulitsa koposa "asuweni" chiyambi nyama (kupatulapo mafuta nsomba). The zakudya zogwirizana mwachindunji zinthu ayenera kukhala osachepera 15%.

Mankhwala bwino kukumbukira

Njira ya zakudya zabwino - zosiyanasiyana chakudya ankadya munali zosakaniza pamwamba ndi mavitamini akuganizira. Mphamvu kukumbukira ayenera kudzazidwa ndi pazipita kuchuluka kwa zakudya, komanso mankhwala awo. Tikumbukenso kuti anthu amapezeka mankhwala chabe za aliyense.

• Banana - gwero labwino koposa chakudya zidyeke. Lili amino zidulo monga methionine, carotene, tryptophan, komanso mavitamini C, PP, B1 ndi B2.
• Mazira - mulingo woyenera mankhwala kwa kuwongolera kukumbukira. Kwambiri zothandiza tiyenera kuziganizira zinziri mazira. Iwo ali mavitamini PP, B2, B1 ndi A. The amaika imakhala ya kwa amino asidi cysteine, lysine, asidi glutamic, methionine ndi tryptophan.
• Zidamera mbewu. Mankhwala ngati zimenezi, pali potaziyamu, phosphorous, manganese, magnesium ndi nthaka. Mu mbewu likugwiritsidwanso calcium, selenium, chitsulo ndi mkuwa. Ya mavitamini pano ndi pa chidwi onse ndi mitundu ya biotin, F, E, B9, B6, B5, B3, B2, B1.
• Honey - nkhokwe ya chakudya. Iwo wapangidwa ndi 22 la 24 zofunikira kufufuza zinthu, amene ali mwa mwazi wa munthu. mankhwala akhoza bwinobwino m'malo shuga.
• Wochuluka nsomba - nsomba, mumapezeka nsomba, nsomba ndi hering'i. Lodzala ndi Omega-3 (ndi mtundu zofunika za mafuta).

Chofunika kwambiri kwa malingaliro ndi kukumbukira mavitamini

makamaka mavitamini B ndi wofunika mulingo woyenera ubongo ntchito B. Kafukufuku anatsimikizira mogwira awo. mavitamini amenewa amathandiza kusintha kukumbukira tcheru wamkulu ndi maganizo. Komanso, zinthu izi ndi zothandiza kwa wamanjenje dongosolo. Pa luso kuchita monga antioxidants, mavitamini izi mukhoza kulenga malo otetezeka ubongo panthawi ya katundu kwambiri. Iwo anapereka maselo a okosijeni, kuteteza zatchulidwazi thupi ukalamba ndondomeko. Ndi wopanda zigawo zothandiza anthu angaone kufooka, kugona, manjenje, kuiwala, kusowa chilakolako ndi zina zotero. Tiyeni tione mavitamini akuluakulu kukumbukira. Mndandanda wa mankhwala imene ili, adzalola kudziwa zakudya mulingo woyenera.

Mndandanda wa mavitamini chifukwa chokumbukira ndi malingaliro

Kodi inu munayamba mwaganizapo mmene zakudya zambiri thupi limapeza mankhwala ambiri ochiritsira? Taganizirani zimene mavitamini ndi bwino kukumbukira ndi ubongo ntchito munthu akhoza kukoka kuchokera ku chakudya.

• Thiamine (B1). mchitidwe uwu Ngokhoza kulenga malo oyenera pa chitukuko cha kuloweza ndi chidziwitso njira mu ubongo. Pankhani ya akusowa thiamine mu thupi bwino kuwerenga synthesise muyeso uric asidi amene amakhudza ubongo. Popeza chakuti kutentha mankhwala akhoza kuwononga pawiri, zipatso ndi masamba ayenera kudyedwa atsopano. B1 amadziwikanso amapezeka mu zakudya zosiyanasiyana monga nsomba, mazira, mtedza, nyama, oatmeal, nandolo ndi buckwheat.
• Riboflavin (B2). Ntchito yaikulu ya chinthu ichi - mathamangitsidwe njira maganizo. Vitamini singasiyanitsidwe zofanana pa nkhani ya yogwira ntchito lathupi ndi maganizo, chifukwa amapereka thupi ndi mphamvu. Zambiri riboflavin zotsatirazi mankhwala: kabichi, nandolo, amondi, mpiru amadyera, zitheba, yisiti Brewer a, tomato ndi zina zotero.
• Niacin (B3). vitamini Izi akhoza kusintha zinthu, kuyambira mphamvu limapanga maselo mitsempha. Iwo ali olemera mu zakudya zoterezi: mtedza, mkaka, nkhuku, mazira yolk, wobiriwira masamba, buckwheat, nsomba.
• kashiamu pantothenate (B5). vitamini Izi yaitali kukumbukira stimulant mtundu. Izo facilitates kufala kuchokera kwa ubongo ndi minyewa zikhumbo mitsempha. Kuwonjezera kubala michere kupewa mavuto obwera chifukwa cha chikonga ndi mowa, amawaona mavitamini chifukwa chokumbukira. Akuluakulu chiyani pa malonda awo: nandolo, chiwindi, mazira, mazira, hazelnuts. Komanso wolemera mu kashiamu pantothenate buckwheat, mkaka, kabichi.
• Pyridoxine (B6). Cholinga chachikulu cha pyridoxine - kusintha luso aluntha. Kuonjezera zili enzyme zingakhale likuvutika mbatata, mazira, kabichi, mtedza, nthochi.
• kupatsidwa folic acid (B9). vitamini Izi akhoza kutengera zotsatira opindulitsa pa kuloweza ndi maganizo liwiro. Iwo anali muulamuliro wake decelerated ndi CNS kukondoweza. Iwo ali olemera mu mkaka, mtedza, tchizi, apricots, sikwashi, nyemba, nyama wofiira.
• Cyanocobalamin (B12). vitamini limeneli limasokoneza ntchito tsiku la thupi la munthu ndi udindo kusintha ku tulo maso ndi mosemphanitsa. Pezani B12 kungakhale mankhwala zotsatirazi: tchizi, nkhuku, hering'i, ng'ombe, kelp, ndi zina zotero.
• Ascorbic asidi (vitamini C). Ndi antioxidant mphamvu oteteza thupi ku zimamuchulukira maganizo kapena thupi. Magwero a vitamini C: sipinachi, zipatso, currants, tsabola, kabichi, maapulo, apricots, tomato.
• Calciferol (E). ntchito yake yaikulu ndi kuchotsa poizoni m'thupi, kuwongolera kugwira ntchito dongosolo mtima, ntchito yokonza ntchito ubongo. vitamini izi zimapezeka mu zakudya monga mtedza, masamba mafuta, mbewu, nyemba, oatmeal, mazira, chiwindi, ndi zina zotero.

Mchere yoyipa zabwino

Ndikudabwa za chimene mavitamini ndi zofunika kusintha kwa zinthu, ndikofunika kumvetsetsa kuti thupi likusowa, osati chigawo ichi. Great chikoka ndi mchere. Monga kwanenedwera kale, kudya zakudya zopatsa nthanzi akhoza konza ubongo ntchito.

• Ayodini. Amathandizanso kukumbukira ndi nthawi kagayidwe. The mkulu wa ndende mchitidwe wa zimawonedwa mu iodized mchere, nsomba ndi kelp.
• Selenium. Iwo limakhazikitsa maselo ubongo, bwino maganizo, imapereka kuyang'anira mphamvu. Ali buckwheat, nsomba, nyama, oatmeal ndi chimanga.
• Kodi mavitamini kwa kukumbukira munthu wamkulu? No zochepa zothandiza kuposa pamwamba ndi nthaka. Iye amagwira ntchito mu mapangidwe maselo ubongo wa munthu, kumawonjezera chidwi. Iwo ali olemera mu nyongolosi tirigu, nyama wofiira, yisiti Brewer a nsomba.
• Iron. Amalimbikitsa kulanda mpweya maselo a mu ubongo, bwino kukumbukira boma ukuwonjezeka kuganizira. Iron opezeka mu nyemba, nyama, buckwheat, maapulo, chimanga, komanso persimmon.
• Mafuta zidulo Omega 3. Thandizani kusintha nzeru, kusintha ntchito ubongo. Ali nsomba wochuluka, masamba mafuta, mtedza, nthanga fulakesi.

Kulimbikitsidwa mankhwala chitukuko yokumbukira

Mwatsoka, nthawi zambiri, munthu masiku ano sangathe nthawi zonse kuwunika zakudya zanu. Anthu amafunsa funso ngati kumene kudzatunga mavitamini akuluakulu kukumbukira. Mayina a mankhwala, monga pansipa, ndi bwino kuti ambiri. maofesi awa amatha thupi ndi mchere wofunika ndipo mavitamini.

Pansipa tikungotchula mankhwala omwe bwino kukumbukira. Komabe, tizikumbukira kuti inofrmatsiya anapereka m'munsimu ndi wa khalidwe familiarization. Kodi musalankhule medicate. Onetsetsani kukaonana ndi dokotala.

Choncho, maofesi okhala mavitamini akuluakulu kukumbukira (mndandanda uli kutali kwathunthu, monga kusankha kukonzekera abwino ndi katswiri wa):

• "Vitrum Memory". wothandizila Izi bwino ntchito nzeru, bwino magazi mu ubongo, bwino kukumbukira ndi chidwi ndende.
• "Aktiv lecithin." Tatchulawa zovuta akhoza kusintha ndi kusunga ntchito ubongo akuluakulu. Izo ntchito kulimbitsa mitsempha ndi bwino nzeru. Mu dongosolo lake pali lecithin ndi mavitamini a gulu B.
• "Memory forte". Izi ndi kwambiri ndi otetezeka mankhwala. Ntchito mu nthawi ya mkulu mlingo aluntha a nkhawa, kuwonongeka chidwi ndi kukumbukira, kuti kupewa kusintha obwera ndi ukalamba. Zovuta alibe contraindications.

mankhwala Baby

Monga mukudziwa, vitamini akusowa zingachititse zosiyanasiyana kuvutika mu thanzi mwana. Choyamba ana onse kuvutika chifukwa cha kuwonongeka kwa ubongo. Zizindikiro izi ndi zotengeka izi: kutopa, osauka mayamwidwe zambiri, kuiwala, kusowa ndende.

Akatswiri amalangiza kuti makolo ndi ana awo mavitamini chifukwa chokumbukira. Kusintha kukumbukira ana atalandira pansipa ananena kuti maofesi akuoneni ambiri amayi. Chinthu chachikulu - kumbukirani kuti iwo ayenera kugwiritsidwa ntchito atakambilana ndi dokotala.

Ife tifike ku chachikulu. Nazi mankhwala bwino kukumbukira ana:

• "Mfumukazi." ana sukulu analimbikitsa mankhwala otchedwa "Mfumukazi ya Omega-3." Chifukwa amapangidwa ngati madzi a. Monga mbali ya ndalama athanzi mafuta Omega-3, komanso kuipidwa mavitamini 10.

• "VitaMishki". Kwambiri chida kusintha ubongo wa mwana. Chifukwa cha tsiku lokonzekera m'gulu timadziti. "VitaMishki" ali wokhoza kuti konza ntchito ubongo, komanso kusintha chitetezo cha mwanayo. Mankhwala lilibe mchere; kutetezera ndi utoto.
• "Junior zina kuti adzipeza Vays." Izi yokonza vitamini-mchere mwapadera kuthandiza thupi ndi m'maganizo chitukuko cha achinyamata chamoyo. alipo ayodini, selenium ndi mavitamini ambiri mu zovuta ndi. Kwalamulidwa kwa ana ochepera zaka 6 zakubadwa. Mankhwala alibe contraindications.

Pomaliza

Ngati mukufuna kudziwa mavuto akutulukira ndi kukumbukira, chinthu choyamba kuchita - kusintha zakudya zanu. Kumbukirani, zakudya ayenera kukhala ndi mavitamini zofunika zonse kukumbukira. Akulu ndi ana amene anaganiza maofesi wapadera, onetsetsani kuti mukambirane nkhaniyi ndi dokotala.