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Isistimu yezinzwa yakhiwe iqoqo lezinzwa namaseli abizwa ngama-neurons. Kubantu, ihlukaniswe yaba yisistimu yezinzwa emaphakathi (ubuchopho nomgogodla) kanye nesistimu yemizwa yezinzwa (zonke izinzwa ezingaphandle kobuchopho nomgogodla). Ubuthakathaka bemithambo yinkinga enkulu evame ukunganakwa ngabantu.
Njengoba uhlelo lwezinzwa lusatshalaliswa emzimbeni wonke, noma yikuphi ukulimala, ingcindezi noma ukuhlukumezeka ezingxenyeni zomzimba kungaholela ekwehliseni izinzwa. Ezinye izimbangela zibandakanya izinzwa eziwohlozayo, ukudla okungenampilo, imishanguzo, ukutheleleka, ufuzo nokuntuleka kwezakhi.
Amakhambi asekhaya noma izindlela zokwelashwa zemvelo ziyasebenza ekwelapheni ubuthakathaka bezinzwa. Zondla izinzwa ngokwemvelo kakhulu ngemiphumela engemihle noma engenayo neze. La makhambi abuye asetshenziswe kusukela ezikhathini zasendulo lapho isayensi yezokwelapha yayingathuthuki. Bheka la makhambi asekhaya ukwelapha ubuthakathaka bezinzwa. Khumbula, ngaso sonke isikhathi kuhle ukuxhumana nodokotela wezokwelapha uma ubhekana nanoma yiziphi izinkinga zemizwa.
1. Omega-3 fatty Acids
Isistimu yezinzwa emaphakathi (i-CNS) yakhiwa ngamaketanga amade e-omega-3 ne-omega-6 fatty acids. Ucwaningo luthi i-omega-3 yinto ebalulekile ekukhuleni okubukwayo kanye ne-neural. Kuyasiza ukuvimbela izifo ze-neurological, psychiatric kanye neurodegenerative ngezinga elikhulu. I-Omega-3 ingahle ibe namandla okuvikela ukuvikela ukulimala kanzima kwe-neurological. [1]
Okufanele ngikwenze: Yidla ukudla okufana ne-salmon, ama-sardine, ama-flaxseeds, ama-walnuts kanye nembewu ye-chia njengoba ngokwemvelo icebile ku-omega-3 fatty acids.
2. Ukukhanya kwelanga
Ukukhanya kwelanga (ekuseni) kusiza ukukhulisa uvithamini D emzimbeni. Kunezakhi zofuzo ezingaba ngu-200 ezilawulwayo ngenxa yale vithamini yelanga. I-Vitamin D ibuye isize nge-calcium metabolism kanye nokusebenza kahle kohlelo lwe-neuromuscular system. [okubili] Ukuthola ukukhanya kwelanga njalo kungasiza ekukhuleni kwamaseli obuchopho futhi kuvikele izinzwa. Iphinde ibambe iqhaza elibalulekile ekudlulisweni kwemizwa. [3]
Okufanele ngikwenze: Hlala ekukhanyeni kwelanga lasekuseni okungenani imizuzu eyi-15-20 nsuku zonke. Gwema ukukhanya kwelanga ntambama ngoba kungadala izinkinga zesikhumba.
3. Ukuzivocavoca Njalo
Ukuphazamiseka kwe-CNS kungaholela ezimeni ezinjengokucindezeleka kanye nokuwohloka komqondo. Ucwaningo luthi ukuzivocavoca kukhombisa imiphumela emihle emisebenzini eminingi yobuchopho efana nesigqi se-circadian, ukuphendula kwengcindezi nokusebenza kwengqondo. Kungathembisa futhi ukuthi uzolulama ezinkingeni zemizwa nezengqondo. [4]
Okufanele ngikwenze: Vivinya umzimba nsuku zonke. Ngisho nokugijima noma ukuhamba isigamu sehora kuzowenza umsebenzi ekuthuthukiseni ubuthakathaka bezinzwa.
4. Ukudla kwasolwandle
Ukudla kwasolwandle kugcwele amavithamini, amaminerali, ama-omega-3 fatty acids, amaprotheni nama-amino acid. Lezi zakhi zomzimba ezibalulekile zingasiza ekukhuleni kwesistimu yezinzwa nobuchopho. Izinhlanzi zasolwandle zifaka izinhlanzi ezinamafutha njenge-mackerel ne-herring, izinhlanzi ezondile ezifana ne-haddock ne-cod kanye nenkalankala, i-lobster nezimfanzi. [5]
Okufanele ngikwenze: Sebenzisa ukudla kwasolwandle okukhulunywe ngenhla. Ungadla futhi okuphuma kwawo njengoyili wezinhlanzi.
5. Imbewu Enempilo
Imbewu enjengembewu ye-chia, ifilakisi nembewu yethanga iqukethe izinhlanganisela ze-phenolic, ama-antioxidants, amaprotheni, amavithamini namaminerali. Zisiza ukuvimbela ukulimala kwe-oxidative, ukufa kwamaseli nokuvuvukala kobuchopho futhi kuthuthukise amaseli ayo ngezakhi zomzimba ezibalulekile. [6]
Okufanele ngikwenze: Faka le mbewu eshiwo ngenhla kuma-curry akho owathandayo, imifino noma amasobho ukuze uthole izinzuzo zawo. Gwema ukwedlula ngokweqile kwayo.
6. Ukuhamba Ungafaké Izinyawo
Ucwaningo luthi ukuxhumana nomzimba womuntu nobuso bomhlaba kubangela imiphumela emangalisayo kwezempilo nakwezomzimba, ikakhulukazi lezo ezihlobene nokuphendula komzimba, ukunciphisa ukuvuvukala, ukuvimbela izifo ezizimele nokwelashwa kwamanxeba. Ukuhamba ungafaké zicathulo kungasiza ekunciphiseni ukucindezeleka, kwehlise ingqondo nomzimba, kuthuthukise ikhwalithi yokulala neminye imisebenzi yomzimba. [7]
Okufanele ngikwenze: Hamba ungafaké zicathulo otshanini, emhlabathini omanzi noma esihlabathini imizuzu engaba ngu-30 nsuku zonke, ikakhulukazi ekuseni.
7. Imifino eluhlaza enamahlamvu
Imifino eluhlaza enamaqabunga ivikela ekunciphiseni kokuqonda futhi ingenye yezindlela ezinhle kakhulu zokwelashwa kobuthakathaka ekhaya. Ucwaningo lukhombisa ukuthi ukudla umuthi owodwa onamaqabunga aluhlaza ngosuku kusiza ukunciphisa ukwehla kwengqondo kanye nezinkinga zemizwa ezenzeka ngokuguga. Kunconywa imifino enamaqabunga ecebile ngo-vitamin K, folate, beta-carotene, flavonoid kanye ne-lutein. [8]
Okufanele ngikwenze: Yidla imifino eluhlaza njenge-broccoli, ubhontshisi obuluhlaza, iklabishi, uphizi nama-kale okungenani kanye ngokudla kwakho. Zama ukugwema imifino ekheniwe noma efriziwe.
8. Amashokholethi Amnyama
Ama-flavonoids nama-antioxidants kuma-chocolate amnyama alungele ukusebenza kwengqondo kanye nezifo eziwohlozayo. Amashokolethi amnyama anezenzo ezinamandla zokuthuthukisa ukuqonda kanye nezindlela zokuvikela. Inomphumela omncane wokuvuselela ku-CNS futhi isiza nasekuhlinzekeni i-glucose ne-oxygen kuma-neurons. [9] I-Magnesium ngoshokoledi omnyama nayo iyasiza ekuphumuzeni uhlelo lwezinzwa
Okufanele ngikwenze: Zama ukudla ushokoledi omnyama izikhathi ezi-3-4 ngesonto. Ngosuku, kunconywa i-30-40 gm. Gwema ushokoledi omnyama oqukethe ushukela omningi.
9. Izithelo Ezomile
Izithelo ezomile njengama-alimondi, ama-apricot nama-walnuts zigcwele i-magnesium ephezulu. Lesi sakhi somzimba esibalulekile sidlala indima ebalulekile ekuqhutshweni kwe-neuromuscular and transmission transmission. IMagnesium nayo ibamba iqhaza ekuvikeleni ekufeni kwe-neuronal cell futhi ingavimbela futhi yelaphe izifo eziningi zemizwa. [10]
Okufanele ngikwenze: Sebenzisa inani elilinganisiwe lezithelo ezomisiwe nsuku zonke (cishe u-20 g).
10. Ukuzivocavoca Okujulile Kokuphefumula
Ukuzivocavoca okujulile (DBE) kusiza ukuqeqesha ingqondo nomzimba. Ucwaningo luthi i-DBE ithuthukisa ukusebenza kohlelo lwezinzwa oluzimele olulawula futhi olulawula imisebenzi yomzimba njengokuphefumula, ukushaya kwenhliziyo, ukuchama nokuvuka kocansi. [ishumi nanye]
Okufanele ngikwenze: Yenza i-DBE njalo ekuseni. Gwema ukuzenza ngokushesha ngemuva kokudla.
11.I-Yoga, Ukuzindla Ne-Aerobics
I-Yoga (i-kundalini yoga ne-dhanurasana), ukuzindla nokuvivinya umzimba kubhekwa njengenye yezindlela ezingcono kakhulu zemvelo zokwelapha ubuthakathaka bezinzwa. I-Yoga ithuthukisa ukusebenza kohlelo lwezinzwa lomngcele, ukuzindla kusiza ekongeni amandla omzimba ngokwenza kusebenze uhlelo lwezinzwa lwe-parasympathetic kanye ne-aerobics kusiza ukuthuthukisa ukuphazamiseka kwe-CNS njenge-ADHD nokudangala okungapheli.
Okufanele ngikwenze: Yenza i-yoga, ukuzindla noma i-aerobics nsuku zonke.
12. Amajikijolo
Amajikijolo afana nama-blueberries nama-strawberry acebile ngama-flavonoids, ama-antioxidants kanye nama-anti-inflammatory compounds. Lezi zinhlanganisela ezibalulekile zikhombisa umthelela omuhle ezifweni ezihlobene nobuchopho futhi zikhuthaze ukusayina kwe-neuronal [12]
Okufanele ngikwenze: Faka amajikijolo ekudleni kwakho ngokukufaka kumasaladi wezithelo, ama-smoothies noma ama-pancake.
13. Amathi
Amathi afana netiye le-chamomile netiye eliluhlaza acebile ngama-terpenoids nama-flavonoid. Itiye le-Chamomile lisetshenziswa kakhulu njengesidambisi esiphansi ukwehlisa izinzwa nokunciphisa ukudangala nokukhathazeka. [13] Ngakolunye uhlangothi, ama-phytochemicals asetiyeni eliluhlaza avusa i-CNS futhi afaka isandla empilweni enhle. [14]
Okufanele ukwenze: Sebenzisa i-chamomile noma itiye eliluhlaza okotshani okungenani kabili ngosuku. I-Passionflower netiye le-lavender nazo zibhekwa njengezinenzuzo.
14. I-Aromatherapy
I-Aromatherapy isiza ukwenza kusebenze uhlelo lwezinzwa lwe-parasympathetic olulawula inhliziyo, ukugaya, ukuchama, ukuvusa ucansi nokunye okuningi. Amafutha abalulekile afana ne-lavender, i-bergamot ne-chamomile asetshenziselwa i-aromatherapy awagcini nje ukwehlisa ingcindezi nokukhathazeka kepha avula uhlelo lwezinzwa olusiza ukulawula ukusebenza komzimba okuhlukile. [ishumi nanhlanu] Lokhu kukhombisa ukuthi i-aromatherapy ingaba yinye yamakhambi asekhaya amahle kakhulu okwelapha ubuthakathaka bezinzwa.
Okufanele ngikwenze: Yenza i-aromatherapy ngamafutha abalulekile okungenani imizuzu engama-30 kanye noma kabili ngosuku. Futhi, hamba ngokubhucunga umzimba okuphumuzayo okusebenzisa owoyela ababalulekile.
15. Ukwelashwa Kwamanzi
Ukwelashwa kwamanzi, ukwelashwa ngamachibi noma i-hydrotherapy kundala njengesintu. Isetshenziswa kabanzi ekwelashweni kwe-naturopathic kokukhushulwa kwezempilo. Ucwaningo luthi ukucwiliswa emanzini (ukuphuma ekhanda) kubanga ukusabela ngokwengqondo nangokomzimba futhi kusiza ukugcina umfutho ojwayelekile kagesi womzimba. Ukwelashwa kwamanzi kusiza futhi ekunciphiseni i-edema yendawo kanye nemisipha. [16]
Okufanele ngikwenze: Shintsha phakathi kwamanzi abandayo nashisayo ngenkathi ugeza. Okokuqala geza ngamanzi abandayo bese ngamanzi afudumele. Ngemuva kwalokho, qeda ukugeza kwakho ngamanzi abandayo.
16. Uvithamini B12
UVitamin B12 ubalulekile ku-CNS kuyo yonke iminyaka. Ucwaningo luthola ukuthi ukuntuleka kwaleli vithamini elibalulekile kuxhunyaniswa nokukhubazeka okungathi sína kwezinzwa nezemoto. [17] Olunye ucwaningo lukhombisa ukuthi uvithamini B12 ungasiza ukuvimbela ukuphazamiseka kwe-CNS okufana nokuwohloka komqondo, ukuphazamiseka kwemizwelo kanye ne-Alzheimer's. [18]
Okufanele ngikwenze: Sebenzisa ukudla okunothe ku-vitamin B12 njengenkukhu, inyama, amaqanda, inhlanzi nezinhlamvu eziqinile.
17. ISt John's Wort
ISt John's Wort yimbali ephuzi esetshenziswa kakhulu njenge-anti-depressant. Ukudana komoya ukugula okungathi sína okulandelwa ezinye izifo ezinjengokuqwasha, ukungabi namandla okudla, ukulahlekelwa isifiso sokudla, ukungabi nentshisekelo nokukhathazeka. ISt John's Wort umuthi obalulekile ongasiza ekwelapheni lezi zinkinga ezingenhla nezinye ezihlobene nama-neurotransmitters. [19]
Okufanele ngikwenze: Lungisa itiye iSt John's Wort ngokubilisa imbiza eyomile noma imbali yayo emanzini. Phuza okungenani kabili ngosuku. Gwema ukwedlula ngokweqile kwayo.
18. Imikhiqizo Yobisi
Isifo sokuwa yisifo sezinzwa esivezwa ukuquleka. Ucwaningo lukhombisa ukuthi imikhiqizo yobisi ephansi enamafutha inciphisa umkhawulo wokuquleka. Ama-peptide obisini akhulisa imetabolism yobuchopho futhi adlala indima ebalulekile ekulawuleni isithuthwane. Ukuqapha, ubisi lwenkomo lungadala ukuvuvukala kwe-neuronal kwabanye abantu abaguliswa ubisi lwe-proteinin casein. [amashumi amabili]
Okufanele ngikwenze: Phuza izinkomishi zobisi ezingekho ngaphezu kuka-2-3 ngosuku. Gwema, uma uxabana nakho.
19. Yidla Ukudla Okuthoba Isisu Sakho
Impilo yohlelo lokugaya ukudla ixhunywe kuzo zombili i-CNS kanye nohlelo lwe-enteric nervous. I-symbiotic gut microorganism (amabhaktheriya angenabungozi emathunjini) adlala indima ebalulekile ekugayeni futhi noma yikuphi ukuphazamiseka kubo kungadala izifo ze-CNS ezifana ne-Alzheimer's, multiple sclerosis kanye neParkinson. Ukuphazamiseka kwemizwa kungathinta ngqo amathumbu. Ngakho-ke, dla ukudla okuthambisa isisu nokusiza ukugcina imifino yamathumbu. [amashumi amabili nanye]
Okufanele ngikwenze: Yidla ukudla okufana neyogathi, izithelo ezinemicu ephezulu nemifino, uwoyela womnqumo nama-alimondi.
20. Phumula Ulale Kahle
Izinga lokulala elibi lithinta zombili i-CNS kanye nohlelo lwe-peripheral nervous. Ukuntuleka kokulala kukhulisa ukwenziwa kabusha kwe-amygdala futhi kubangele ukuncipha kwesikhuthazo esingokomzwelo, izinkinga zememori, ukudangala nokucindezeleka. [22] Kungakho ukulala okufanele kubhekwa njengenye yezindlela zokwelapha zasekhaya ezinhle kakhulu zobuhlungu bezinzwa.
Okufanele ngikwenze: Thatha okungenani amahora angu-7-9 wokulala nsuku zonke. Gcina isikhathi sokulala.
Imibuzo evame ukubuzwa
1. Ngingasilungisa kanjani isimiso sami sezinzwa ngokwemvelo?
Kunezindlela eziningana zemvelo zokulungisa uhlelo lwezinzwa. Kubandakanya ukuthatha ukukhanya kwelanga ekuseni, ukuhamba ungafake zicathulo, ukuzivocavoca, i-yoga nokudla ukudla okunothe ku-vitamin B12, i-folic acid, ama-antioxidants nama-polyphenols.
2. Buyini ubuthakathaka bezinzwa?
Ubuthakathaka bemizwa yisimo lapho izinzwa zilimala khona. Njengoba izinzwa zisatshalaliswa kuwo wonke umzimba ukuze kushintshiswane ngesiginali phakathi kobuchopho nezitho zomzimba futhi okuphambene nalokho, noma ikuphi ukulimala kwezinzwa kungadala izimpawu ezingemnandi ngenxa yokuthunyelwa kabi kwezimpawu.
U-Arya KrishnanImithi EphuthumayoMBBS Yazi kabanzi
