Amavithamini Ngempumelelo imemori omdala. Yimiphi imithi inkumbulo

Memory - indlela eziyinkimbinkimbi, futhi egcwele izimfihlakalo. Ngenxa wakhe, isintu siba nelungelo esizayo. Imemori uyakwazi ukugcina zonke izinkumbulo izenzakalo. Kuyinto ngenxa isimangaliso esifanayo sibambelela nabantu nakho. Ekuphileni kwansuku zonke, imemori kwanoma yisiphi isihloko njalo ukusebenza. Abantu abaphethwe ukulahlekelwa amandla okukhumbula (ukulahlekelwa inkumbulo), abakwazi ukuqonda izifundo zokuphila. Nsuku zonke banayo ukuqala lonke futhi, ngokuphindaphindiwe ekwenzeni amaphutha ubudala. Ukudla amavithamini imemori, abadala kanye nezingane kungaba ngcono ukusebenza indlela eziyinkimbinkimbi enjalo.

Izingxenye ezisemqoka

umsebenzi okunjalo zobuchopho esimweni elikhulu umsebenzi walo siqukethe izingxenye ezintathu: amandla yokuqala, isimo ngezibalo kanye ukuqina. Uma ekudleni okwanele kuhlanganisiwe amavithamini imemori, umuntu omdala, kuba lula kakhulu ukuba bakwazi ukubhekana nezinkinga eziningi.

• amakhono kokuqala - kuyinto ezazidingeka ezinikelwe ubuchopho bomuntu ngokwemvelo. Kuyaphawuleka ukuthi ngamunye wethu ngezindlela ezingafani, banayo.
• Izinga lememori yoxhumana Statistical - enye ingxenye inquma ezingaba izici ubuchopho. Ngokusho kochwepheshe, amathuba "grey ndaba" yethu cishe angenamkhawulo. Lonke inani izinzwa ubuchopho - 14 billion (naphezu kweqiniso lokuthi isibalo ukulumbana phakathi kwabo nje unquantifiable). Isimo unomzimba onjalo kunqunywa izici eziningi. kusebenta kwato kuthinte iziphepho magnetic, isimo ezingokomzimba nezingokomzwelo umuntu, umsebenzi kanye nokunye.
• inkumbulo Natrenirovannosti. Ngaphansi le nkulumo elivame ukuqondwa ngayo njengoba imizamo njalo uhlobo psychophysiological ngokushesha, kuthuthukise ukusebenza kwengqondo. umthwalo izinhlelo kungaba ukwandisa lo muntu kungenzeka. Akufanele sibakhohlwe ukuthi kukhona amavithamini ngempumelelo ukuthuthukisa inkumbulo. Ngokuhlanganyela ukuqeqeshwa bavumela ukufeza imiphumela ephezulu.

Sebenza inkumbulo ngesikhathi sokulala futhi sihlale siphapheme

Phakathi nalo lonke izinqubo nobuchopho kwenziwe ngokuzithandela, ezazihilela le neurotransmitter ebaluleke kakhulu (isakhi ukusungula phakathi izinzwa adlulisa ezinzwa ithumela) Gaba. Endabeni ecacisiwe chemical nedosypanija umsebenzi umzimba kakhulu ziyancipha. Ngaphezu kwalokho, ubuchopho bomuntu ekuqaleni isigqi yemvelo zokulala kanye ucabangana, kodwa ngoba senziwa zonke izinqubo zokutakula ebusuku kuwo. Njalo ukungalali ngokwanele kubathinta kabi ebuchosheni. Ezimweni ezinjalo ngokuvamile musa asize ngisho amavithamini imemori. Abadala kufanele kahle ukuthi ukulala elizolisayo - isihluthulelo Ukusebenza kahle zobuchopho.

Ukuvivinya umzimba kungase futhi nomphumela ozuzisayo emsebenzini "grey ndaba." yokuphila asebenzayo, agijimele ehlelekile futhi ehamba emoyeni opholile - konke lokhu bayozuza ngenhla emizimbeni.

ukudla

Yini amavithamini ezidingekayo ukuze uthuthukise inkumbulo? Leliphepha abantu abaningi bebuza njalo. Ngokumangalisayo, nokwandisa umsebenzi ubuchopho esimweni umsoco ofanele. Sicela uqaphele ukuthi imikhiqizo iyunifomu kungaba ngokuvamile iholela izinqubo esiwohlozayo ebuchosheni. Ngeshwa, yalokho ayikho ngokushesha itholiwe. Ngemva kusilela kwezakhi emzimbeni kubonakala kancane kancane futhi ezuziwe. Ngakho-ke ukudla ezinengqondo okufanele kufake tinhlobonhlobo ukusetshenziswa ewusizo futhi njalo ukudla equkethe amavithamini namaminerali azokusiza ukuthi ube ngcono inkumbulo, ukunakwa kanye nezobunhloli. Futhi hlobo luni izingxenye, sihlaziya ngokuningiliziwe:

• Carbohydrate. Of isisindo ingqikithi kwayo yonke indikimba yezikhonzi ubuchopho bomuntu kuyinto% 2 kuphela. Nokho, ubungako bamandla kudliwe, bavame sifinyelele 20%. Njengoba wazi, umthombo oyinhloko wamandla njalo libhekwe njengelingcwele carbohydrate. I lokuhlushwa eliphezulu kakhulu izinto eziqukethwe wonke okusanhlamvu, izithelo, imifino, izithelo, uju kanye nokunye. Endabeni ka anele enganele zezinto ecacisiwe ingaqala retardation ingqondo. Izinkulumo ezinjalo kufanele ngokucophelela ulalele labo abenza ekudleni amaprotheni.
• Amaphrotheni. Akekho ongaphika ukubaluleka lezi zici ukuze umzimba. Bangabaholi amabhlogo ezinkulu ukwakhiwa neurotransmitters futhi ezinzwa ukuthi ukusekela inkumbulo esimweni esifanele. Amaphrotheni idluliswa futhi odala energy. Endabeni ka ukushoda isimo somzimba umuntu uzoqala ziwohloka, kuyoba ukuzizwa ngicindezelekile futhi ukhathele. inyama ziphele njalo ukuze ugweme lesi simo futhi ukudala indawo eliphezulu ubuchopho (okungenani izikhathi ezintathu ngesonto). I eyigugu kakhulu nansi yenkomo. Futhi kunezinzuzo eziningi ubisi, inhlanzi, amaqanda noshizi.

• Amafutha. Kanye izingxenye ngenhla, nabo avumele umzimba ukuze Thenga kakhulu amandla. Kuyaphawuleka ukuthi izingxenye umsuka zemifino ziwusizo ngaphezulu kakhulu 'abazala "okuvela ezilwaneni (kwasinda namafutha kafishi). Ukudla ku Ingxenye ecacisiwe izinto kufanele kube hhayi ngaphansi kuka-15%.

Imikhiqizo inkumbulo

Inketho engcono okunomsoco okuhle - ezihlukahlukene ukudla washisa equkethe izithako ngenhla namavithamini ukuze ingqondo. Yamandla imemori kufanele uchichime lemali izakhi, kanye compounds zabo. Kumele kuqashelwe ukuthi labo atholakala nganoma yiluphi nje umkhiqizo.

• Banana - siwumthombo omuhle kakhulu carbohydrate digestible. Iqukethe amino acid ezifana methionine, carotene, tryptophan, kanye namavithamini C, PP, B1 kanye B2.
• Amaqanda - umkhiqizo eliphezulu ekuthuthukiseni inkumbulo. I ewusizo kunazo kufanele kubhekwe amaqanda izigwaca. Ziqukethe amavithamini PP, B2, B1 kanye A. isethi siqukethe le acid acid cysteine, lysine, glutamic acid, methionine futhi tryptophan.
• okusanhlamvu imila. Ngo imikhiqizo enjalo, kukhona potassium, phosphorus, manganese, magnesium ne-zinc. Ngo kutshalwe izilimo futhi kwenzeka calcium, selenium, lensimbi nelethusi. Setha amavithamini lapha nhlobo Kugcizelela ne ezihlukahlukene yayo biotin, F, E, B9, B6, B5, B3, B2, B1.
• Honey - liyinqolobane carbohydrate. It yakhiwa 22 24 ebalulekile izakhi mkhondo, okuyizinto igazi lomuntu. Lo mkhiqizo kungenziwa ngokuphepha esikhundleni ushukela.
• Oily izinhlanzi - salmon, trout, salmon herring. Igcwele Omega-3 (uhlobo ebalulekile fat).

Okubaluleke kunakho konke ukuze ingqondo inkumbulo amavithamini

ikakhulukazi amavithamini B ibalulekile kwemisebenzi yoMnyango ubuchopho umsebenzi B. Izifundo isikuqinisekisile ukusebenza kwabo. Lezi amavithamini ukusiza ukuthuthukisa omdala inkumbulo ukunakwa ukucabanga. Ngaphezu kwalokho, lezi zinto ziwusizo ukuze isimiso sezinzwa. Ukuba nekhono ukwenza njenge Antioxidants, lamavithamini ungakha indawo lokuvikela ubuchopho ngesikhathi imithwalo ngokweqile. Batinikela amaseli izinhlayiya zomoya-mpilo, ekuvimbeleni eshiwo ngenhla emzimbeni ukuguga inqubo. Nge ukuntula izakhi ewusizo abantu bangase babe nomuzwa ubuthakathaka, ukozela, uvalo, ukukhohlwa, ukungakuthandi ukudla nokunye. Ake sibheke amavithamini abadala inkumbulo. Uhlu imikhiqizo lapho ukuthi akuphi, kuzovumela ukucacisa Ukudla elilungile.

Uhlu amavithamini imemori nengqondo

Wake wacabanga yini ukuthi eziningi izakhi umzimba uthola imikhiqizo ezivamile kakhulu? Cabanga ngalokho amavithamini ukuze uthuthukise inkumbulo nobuchopho umsebenzi umuntu zingathola kusukela ekudleni.

• Thiamine (B1). Lo msuka uyakwazi ukudala indawo efanele sokuthuthukiswa ngekhanda futhi ngokomqondo izinqubo ebuchosheni. Endabeni ukuntula thiamine emzimbeni womuntu kahle ukufunda ahlanganise ngokweqile uric acid esithinta ingqondo. Sikhishwe yokuthi ukuphathwa ukushisa singayibhubhisa kwakwakhe, kuzo izithelo ezithile nemifino ziphele fresh. B1 liyatholakala nasemiBhalweni okunjenge inhlanzi, amaqanda, amantongomane, inyama, oatmeal, uphizi kanye nokunye okufana nokolweni.
• Riboflavin (B2). Umsebenzi oyinhloko walesi sakhi - ukusheshisa izinqubo engqondo. Vitamin esisemqoka efanayo endabeni yomsebenzi ngokomzimba nangokwengqondo asebenzayo, ngoba kunikeza umzimba amandla. Amasu riboflavin mikhiqizo elandelayo: iklabishi, uphizi, nama-alimondi, itheniphu imifino, ubhontshisi oluhlaza, imvubelo elikulesi, utamatisi nokunye.
• Niacin (B3). Lo vithamini uyakwazi ukuthuthukisa isimo inkumbulo, kusukela amandla uveza ezinzwa. Ziyakwazi ocebile ukudla okunjalo: amantongomane, ubisi, inyama yenkukhu, amaqanda isikhuphasha, imifino eluhlaza, nokunye okufana nokolweni, inhlanzi.
• calcium pantothenate (B5). Lo vithamini yiyona eside inkumbulo ivuselela hlobo. Isisiza lisuka namangqamuzana ezinzwa ukuba namangqamuzana ezinzwa emsipheni amaza. Ngaphandle ukukhiqiza ama-enzyme ukuba simelane nemiphumela engemihle nicotine kanye notshwala, ungase ucabangele amavithamini imemori. Abadala nifunde imikhiqizo yabo: uphizi, isibindi, amaqanda, amaqanda, hazelnuts. Libuye okunothile ngekhalsiyamu pantothenate nokunye okufana nokolweni, imikhiqizo yobisi, iklabishi.
• Pyridoxine (B6). Injongo eyinhloko yawo pyridoxine - zithuthuka nokuthuthuka emakhonweni bokusungula. Khulisa okuqukethwe kwaleli enzyme kungaba ngezithukuthuku amazambane, amaqanda, iklabishi, amantongomane, ubhanana.
• Folic acid (B9). Lo vithamini uyakwazi banethonya Kusizuzisa ku ngekhanda futhi ukucabanga isivinini. Kwakuthinta ngenxa yethonya lakhe is decelerated futhi CNS ingqondo. Ziyakwazi ocebile imikhiqizo yobisi, amantongomane, ushizi, amabhilikosi, Ugalonci, okusanhlamvu, inyama ebomvu.
• Cyanocobalamin (B12). Vitamin okunjalo kubangela nezinto ezizenza nsuku zonke umzimba womuntu futhi unesibopho ushintsho ebuthongweni ukuze sihlale siphapheme futhi okuphambene nalokho. Thola B12 angaba kule mikhiqizo: ushizi, inyama yenkukhu, inhlanzi, inyama yenkomo, kelp, nokunye.
• Ascorbic acid (uvithamini C). Kuyinto antioxidant enamandla ukuthi ivikela umzimba kusuka sindisa ngokwengqondo noma ngokomzimba. Imithombo vitamin C: isipinashi, izithelo ezisawolintshi, currants, pepper, iklabishi, apula, amabhilikosi, utamatisi.
• Calciferol (E). umsebenzi wayo lomkhulu ukususwa ubuthi emzimbeni, ngcono ukusebenza esimiso senhliziyo nemithambo yegazi, nokugcinwa kokuthula umsebenzi ubuchopho. Lo vithamini ukhiqizwa yisikhumba uyatholakala ekudleni efana nuts, zemifino amafutha, imbewu, okusabhontshisi, oatmeal, amaqanda, isibindi, nokunye.

Minerals ukuthi ngiyoba nethonya elihle

Umangele ngalokho amavithamini ezidingekayo ukuze ngcono inkumbulo, kubalulekile ukuqonda ukuthi umzimba udinga, hhayi kuphela kule ngxenye. elikhulu namaminerali. Njengoba kushiwo ngaphambili, umsoco ofanele ungakwazi nokwandisa ekusebenzeni kobuchopho.

• Iodine. Ithuthukisa inkumbulo futhi ilawula umzimba. I emakamu eliphezulu timphawu is ebonwe iodized usawoti, kwasolwandle futhi kelp.
• Selenium. It kuzole amangqamuzana obuchopho, kuthuthukisa kwemizwelo, ihlinzeka ophethe amandla. Kuqukethwe nokunye okufana nokolweni, kwasolwandle, nenyama, oatmeal kanye corn.
• Yiziphi amavithamini for inkumbulo omdala? No kancane ewusizo ngaphandle ngenhla zinc. Ubizwa abahileleke ngokuqondile ukwakheka kwamaseli Ubuchopho bomuntu, kwandisa ukunakwa. Ziyakwazi ocebile kakolweni lwegciwane, inyama ebomvu, imvubelo elikulesi, kwasolwandle.
• Iron. Uthuthukisa ukudluliswa oxygen amangqamuzana obuchopho, kuthuthukisa inyuka inkumbulo wombuso ukugxila. Iron itholakala ngobhontshisi, inyama, nokunye okufana nokolweni, apula, ummbila, kanye Persimmon.
• Fatty acid Omega 3. Siza ukuthuthukisa intelligence, ukuthuthukisa umsebenzi ubuchopho. Kuqukethwe inhlanzi oily, amafutha yemifino, amantongomane, okusanhlamvu ngefilakisi.

imikhiqizo Eqiniswe sokuthuthukiswa inkumbulo

Ngeshwa, ezimweni eziningi, lendoda wanamuhla ayikwazi sihlale njalo siqaphele ekudleni kwakho. Umbuzo lapho ukudweba amavithamini abadala inkumbulo. Amagama izidakamizwa, njengoba kuchaziwe ngezansi, bayazazi eziningi. Lezi izakhiwo ukwazi ukunikeza umzimba nge amaminerali abalulekile namavithamini.

Ngezansi thina ohlwini izidakamizwa inkumbulo. Nokho, khumbula ukuthi inofrmatsiya ethulwa ngezansi ka ukujwayelaniswa uhlamvu. Ingabe akazibekanga medicate. Qiniseka ukuthi bonana nodokotela wakho kuqala.

Ngakho, izakhiwo aqukethe amavithamini abadala inkumbulo (uhlu ikude ephelele, njengoba kukhethwa ukulungiselela ofanele ukuze Uchwepheshe):

• "Vitrum Memory". Lokhu ejenti kuthuthukisa umsebenzi bokusungula, kuthuthukisa kwegazi ebuchosheni, ngcono inkumbulo nokunaka okuhlushwa.
• "Aktiv Lecithin." Isakhiwo oshiwo ngenhla uyakwazi ukuthuthukisa umsebenzi isitoreji ebuchosheni abadala. It isetshenziswa ukuqinisa impumuzo futhi sithuthukise biko. Ngo oyiyo kukhona lecithin namavithamini yeqembu B.
• "Inkumbulo Forte". Lona izidakamizwa ngempumelelo kakhulu futhi ephephile. Isetshenziswa esikhathini ephezulu ezingeni bokusungula ukucindezeleka, Ukuwohloka ukunakwa inkumbulo, nokuvimbela izinguquko ezihlobene nokukhula. Isakhiwo ayinakho Izimo.

Baby imikhiqizo

Njengoba wazi, amavithamini kungabangela ezihlukahlukene kwezinso abanempilo womntwana. Okokuqala izingane uhlushwa Ukuwohloka ingqondo. Izimpawu zalokhu emizweni ezilandelayo: ukukhathala, ulwazi abampofu ukumuncwa, ukukhohlwa, ukungakwazi ukugxilisa ingqondo.

Ochwepheshe batusa ukuthi abazali banikeze izingane zabo abanye amavithamini imemori. Inkumbulo ezinganeni ngemuva kokuthola izakhiwo ngezansi-echazwe okuphawulwe iningi lomama. Into esemqoka - khumbula ukuthi akumele kusetshenziswe kuphela ngemva kokuthintana kudokotela wezingane.

Manje phenya main. Nanka izidakamizwa inkumbulo zezingane:

• "The Queen." izingane zasenkulisa income izidakamizwa ngokuthi "Indlovukazi Omega-3." It ikhiqizwa njengendlela isiraphu. Njengengxenye imali amafutha anempilo Omega-3, kanye eyinkimbinkimbi 10 amavithamini.

• "VitaMishki". ithuluzi elihle kakhulu ukuthuthukisa kobuchopho bengane. Ngesisekelo ukulungiselela kuhlanganisiwe ayo. "VitaMishki" akuzona kuphela bakwazi nokwandisa umsebenzi ubuchopho, kodwa futhi ukuthuthukisa uhlelo wengane mzimba. Umuthi ayiqukethe nezivimbelakuvunda futhi nodayi.
• "Junior Bi Vays." Lokhu ukulungiselela Vitamin-amaminerali eziklanyelwe ukusekela ukuthuthukiswa ngokomzimba nangokwengqondo umzimba abasha. iodine etholakalayo, selenium namavithamini amaningi kule eziyinkimbinkimbi. Tinkondlo ezinganeni ezingaphansi kweminyaka engu-6 ubudala. Umuthi ayinakho Izimo.

isiphetho

Uma ukhathazekile ngezinkinga abasafufusa kanye inkumbulo, into yokuqala okumele uyenze - ukuze ulungise ekudleni kwakho. Khumbula, ekudleni kufanele ibe zonke amavithamini ezidingekayo imemori. Abantu abadala kanye nezingane abaye yanquma ukuthatha izindawo ezikhethekile, qiniseka ukuxoxa ngale ndaba nodokotela wakho.