Highest Goal Differntial In Womens World Cup Game How to Improve Your Memory Through the Best Brain Food

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How to Improve Your Memory Through the Best Brain Food

Amati sungaphunzitse galu wokalamba machenjerero atsopano, koma pankhani ya ubongo, asayansi apeza kuti mwambi wakalewu si woona. Ubongo wamunthu uli ndi mphamvu yodabwitsa yosinthira ndikusintha—ngakhale ukalamba. Luso limeneli limadziwika kuti “neuroplasticity”. Ndi kukondoweza koyenera, ubongo wanu ukhoza kupanga njira zatsopano za neural, kusintha maulumikizi omwe alipo, ndikusintha ndikuchitapo kanthu m’njira zosinthika.

Kuthekera kodabwitsa kwa ubongo kudzisintha wokha kumakhala kowona pankhani ya kuphunzira ndi kukumbukira. Mutha kugwiritsa ntchito mphamvu zachilengedwe za neuroplasticity kuti muwonjezere luso lanu la kuzindikira, kukulitsa luso lanu lophunzirira zatsopano, ndikuwongolera kukumbukira kwanu pazaka zilizonse.

Monga momwe thupi limafunira mafuta, ubongo umafunikiranso. Mwinamwake mukudziwa kale kuti zakudya zochokera ku zipatso, ndiwo zamasamba, mbewu zonse, mafuta “athanzi” (monga mafuta a azitona, mtedza, nsomba) ndi mapuloteni owonda amapereka thanzi labwino, koma zakudya zoterezi zimathanso kukumbukira. Komabe, za thanzi laubongo, sizomwe mumadya, komanso zomwe simudya. Malangizo otsatirawa adzakuthandizani kulimbikitsa ubongo wanu ndikuchepetsa chiopsezo cha dementia:

Pezani Omega-3s Anu – Kafukufuku akuwonetsa kuti omega-3 fatty acids ndiwopindulitsa kwambiri pa thanzi la ubongo. Nsomba ndi gwero lolemera kwambiri la omega-3, makamaka madzi ozizira “nsomba zamafuta” monga salimoni, tuna, halibut, trout, mackerel, sardines, ndi hering’i.

Ngati simuli wokonda nsomba, ganizirani za omega-3 omwe si nsomba monga walnuts, flaxseed, mafuta a flaxseed, sikwashi yozizira, impso ndi nyemba za pinto, sipinachi, broccoli, mbewu za dzungu, ndi soya.

Chepetsani Ma calories ndi Mafuta Okhathamira – Kafukufuku akuwonetsa kuti zakudya zokhala ndi mafuta ambiri (ochokera ku nyama yofiira, mkaka wonse, batala, tchizi, zonona, ndi ayisikilimu) zimawonjezera chiopsezo cha dementia ndikusokoneza kukumbukira komanso kukumbukira.

Idyani Zipatso ndi Zamasamba Zambiri – Zopanga zimakhala zodzaza ndi ma antioxidants, zinthu zomwe zimateteza ma cell aubongo kuti asawonongeke. Zipatso ndi ndiwo zamasamba zowoneka bwino ndizabwino makamaka magwero a “superfood”.

Imwani Green Tea – Tiyi wobiriwira amakhala ndi ma polyphenols, ma antioxidants amphamvu omwe amateteza ku ma radicals aulere omwe amatha kuwononga ma cell aubongo. Mwa zina zambiri, kumwa tiyi wobiriwira nthawi zonse kumathandizira kukumbukira komanso kukhala maso komanso kukalamba msanga kwa ubongo.

Imwani Vinyo (kapena madzi amphesa) mu Moderation – Kupewa kumwa mowa ndikofunikira kwambiri, chifukwa mowa umapha maselo aubongo. Koma moyenerera (pafupifupi galasi 1 patsiku kwa akazi; 2 kwa amuna), mowa ukhoza kusintha kukumbukira ndi kuzindikira. Vinyo wofiira amawoneka ngati njira yabwino kwambiri, chifukwa ali ndi resveratrol wochuluka, flavonoid yomwe imapangitsa kuti magazi aziyenda mu ubongo ndi kuchepetsa chiopsezo cha matenda a Alzheimer’s. Zosankha zina zodzaza ndi resveratrol zimaphatikizapo madzi amphesa, madzi a kiranberi, mphesa zatsopano ndi zipatso, ndi mtedza.

Kwa Mphamvu Zamaganizo, Sankhani Zakudya Zam’madzi Zovuta – Monga momwe galimoto yothamanga imafunikira mpweya, ubongo wanu umafunika mafuta kuti uzichita bwino. Mukafunika kukhala pamwamba pamasewera anu amalingaliro, ma carbohydrates amatha kukuthandizani. Koma mtundu wa carbs womwe mumasankha umapangitsa kusiyana konse. Zakudya zama carbohydrate zimalimbitsa ubongo wanu, koma ma carbs osavuta (shuga, buledi woyera, tirigu woyengedwa) amakupatsani mphamvu mwachangu ndikutsatiridwa ndi kuwonongeka kofulumira. Palinso umboni wosonyeza kuti zakudya zokhala ndi ma carbs osavuta zimatha kuonjezera chiopsezo cha kusokonezeka kwa chidziwitso kwa okalamba. Kuti mukhale ndi thanzi labwino, sankhani zakudya zopatsa thanzi monga buledi watirigu, mpunga wabulauni, oatmeal, chimanga chambiri, mphodza, ndi nyemba. Pewani zakudya zomwe zasinthidwa ndikuchepetsa zowuma (mbatata, pasitala, mpunga) kuti musapitirire gawo limodzi mwa magawo anayi a mbale yanu.

Mukamaganizira za chakudya, mwina mumaganizira za liwu loopsa la zilembo zinayi: DIET. Kapena mwinamwake mukuganiza za mafuta a thupi lanu … Kapena gwero la chisangalalo (kapena kukhumudwa!) m’moyo wanu. Chimene mwina simuchiganizira ndi chikoka champhamvu chomwe chimakhudza malingaliro anu, umunthu wanu, mtundu ndi kuchuluka kwa kukumbukira kwanu, komanso ngakhale NDANI yemwe muli ngati munthu. Koma chodabwitsa: Zomwe mumadya zimakhudza zonse zomwe zili pamwambapa. Izi zingamveke zovuta kuzikhulupirira, koma ndi zoona. Ndiloleni ndifotokoze…

Ubongo Wanu: Makina Opatsa Njala Kalori

Ubongo wanu umayimira 2 – 4% yokha ya thupi lanu lonse, lomwe liri pafupi 2 – 4 pounds kwa munthu wamba. Komabe, ubongo wanu umadyanso pafupifupi 20% ya mphamvu zonse za chakudya chanu. Ndikunenanso kuti: Ubongo wanu umadya 20% ya chakudya chomwe mumadya. Kuphatikiza apo, mtundu wamafuta omwe mumapatsa ubongo wanu kudzera muzakudya ndi zowonjezera zimakhudza kwambiri momwe mumaganizira, momwe mumamvera komanso momwe mumakhalira moyo. Inu-ndi zochitika zanu zonse zaumunthu-kwenikweni NDI zomwe mumadya. Monga momwe Dr. Fotuhi ananenera: “Zomwe mumadya zidzasinthanso ubongo wanu … zabwino kapena zoipa”. Chotero, kachiwiri, tiyenera kuika ubongo wathu patsogolo ponena za kukulitsa thanzi lathu ndi chimwemwe.

Ndi zakudya ziti zomwe ubongo wanga umafuna… Ndipo zingati? Pali zakudya zina zomwe ubongo wanu umafunikira, zina mutha kuzidya mumlingo wapamwamba kwambiri kuti muwonjezere magwiridwe antchito … ndi zakudya zina zomwe thupi lanu silikufuna. Tiyeni tiyambe ndi zomwe ubongo wanu umafunikira tsiku lililonse: Mafuta. Kuti ugwire ntchito bwino komanso kukonza ma cell mosadukizadukiza, ubongo umafunika mphamvu zomwe umalandira kuchokera ku chakudya. Izi ndizopanda nzeru (ha ha, pun). Komabe, ngati mukudya zakudya zopatsa mphamvu zama calorie kwambiri, sikuti mumangochepetsa mafuta omwe mumapereka thupi lanu – mukuchepetsanso mafuta omwe mumapatsa ubongo wanu. N’chifukwa chiyani zimenezi n’zoopsa? Ngakhale kuti zolinga zanu zili pamalo oyenera, mungakhale mukuvutika ndi njala muubongo wanu, zomwe zimabweretsa chifunga chaubongo, kusinthasintha kwamalingaliro, nkhawa, kuphunzira pang’onopang’ono komanso movutikira, kumva kuti mulibe chidwi, ndi zina. Ndipo chowopsa kwambiri, kuperewera kwa zakudya m’thupi kwa nthawi yayitali kumatha chepetsani ubongo wanu mwakuthupi. Zakudya zochepetsa ma calorie SI njira yoyenera.

Tiyerekeze kuti mukudya zakudya zopatsa mphamvu zama calorie zomwe zimakuchepetsani 70% yamafuta enieni omwe inu (ndi ubongo wanu) mumafunikira patsiku. Izi zikutanthauza kuti simukupeza 30% ya mavitamini, mchere ndi mphamvu zomwe mukufunikira kuti mugwiritse ntchito poyambira … zomwe zikufanana ndi pafupifupi 6% kuperewera kwa zakudya m’thupi ku ubongo wanu.

Kutaya ubongo wanu ndi njala kumakupangitsani kukhala okwiya, osachedwa kupsa mtima, odekha komanso okhudzidwa. Ndipo kunena zoona, sizimakufikitsani ku cholinga chanu. Kodi mukudziwa komwe kufunitsitsa kumachokera kuti mukhalebe ndi thanzi labwino? Zimachokera ku kudyetsa ubongo wanu mafuta oyenera mumtengo wokwanira kuti ukhale wolimba.

Ndikufuna kuyang’ana kwakanthawi pa wakupha wina yemwe ndi wowopsa kwambiri ku ubongo wanu: Shuga. WebMD imafunsanso funsoli: “Kodi shuga ndi woipa kwa inu kuposa kunena, cocaine?” Pamene 80% ya zakudya zonse zomwe tingagule mu golosale zimakhala ndi shuga, zimakhala ngati nkhondo yotayika.

Sikuti shuga amatsimikiziridwa kukhala osokoneza bongo – kutanthauza kuti mukamadya kwambiri, mukafuna kudya kwambiri – tikupeza kuti pakapita nthawi, shuga amatha kupangitsa kuti hippocampus (gawo la kukumbukira muubongo wanu) likhale lochepa kwambiri. ndi chizindikiro cha vuto la kukumbukira.

Kodi Shuga Imakhudza Bwanji Kukumbukira Kwanu? Kafukufuku wochokera ku yunivesite ya California, Los Angeles, akusonyeza kuti shuga amapanga ma radicals aulere mu ubongo ndipo amasokoneza luso la mitsempha yolankhulana. Izi zitha kukhala ndi zotsatirapo zoyipa momwe timakumbukira bwino malangizo, kukonza malingaliro, ndikuwongolera malingaliro athu, akutero Fernando Gómez-Pinilla, Ph.D., wolemba kafukufuku wa UCLA. M’kanthawi kochepa, mwina mwawona momwe shuga ingasokonezere malingaliro anu ndi kukwera kwa adrenaline, aka: mahomoni opsinjika. Chifukwa chake pali china chake choyenera kuganizira: Zokumbukira zanu sizingakhale zokhudzana ndi zaka. Zikhoza kukhala zomwe mukudya. Chimachitika ndi chiyani mukadya shuga?

Mukadya shuga, insulini yanu imakwera, zomwe zimawonjezera pang’ono milingo yanu ya dopamine. (Ganizirani za dopamine ngati “mankhwala achimwemwe.”) Kwa kanthawi kochepa, mumamva okondwa komanso olimbikitsidwa … mwinamwake hyper pang’ono.

Koma kukwera uku kumatha msanga (ie, osati gwero lokhazikika la mphamvu), ndipo pamapeto pake mumagwa pansi. “Kuwonongeka kwa shuga” kodziwika bwino kumatulutsa mankhwala opsinjika a adrenaline, omwe amatha kukupangitsani kukhala ndi nkhawa, kukhumudwa, kutopa komanso kukhumudwa pambuyo pake.

USDA imalimbikitsa kukhala pansi pa ma teaspoon 10 (40 magalamu) a shuga wowonjezera patsiku. Izi ndizofanana ndi bagel kapena kapu imodzi ya yogati yanu yopanda mafuta-yomwe imakhala ndi chizolowezi chokhala ndi shuga wambiri modabwitsa. (Yang’anani chizindikiro cha yogurt mu furiji yanu ndikuwona zomwe ndikutanthauza.) Tsopano musadandaule: Malire a shuga a tsiku ndi tsiku samaphatikizapo zipatso zachilengedwe ndi shuga zamasamba mumitundu yawo yoyera ngati apulo. Koma pewani ma latte a mocha nthawi zonse.

Payekha, ndikuganiza kuti shuga ndiye chifukwa chenicheni chomwe zakudya zopanda thanzi za gluten zimakonda kugwira ntchito bwino kwa anthu ambiri pankhani yakusintha thanzi la thupi lonse komanso ubongo. Osati chifukwa akuchotsa gluten. (Ndi 1% yokha ya anthu omwe ali ndi matenda a Celiac, pomwe thupi silingathe kulekerera gilateni). Ndikukhulupirira kuti ndichifukwa chakuti zakudya zambiri zomwe zili ndi gluten zimakhalanso ndi shuga wambiri wowonjezera: Mkate, zinthu zophikidwa, ndi zina zotero.

Tikudziwanso ngakhale maphunziro osawerengeka akuti kunenepa kwambiri, cholesterol yayikulu ndi shuga zimatha kuchepetsa kukula ndi magwiridwe antchito a ubongo wanu. Kotero ngati mukufuna kuchepetsa chiopsezo cha kukumbukira kukumbukira, chinthu choyamba komanso chofulumira kwambiri chomwe mungachite ndikudziphunzitsa nokha pazakudya zopatsa thanzi muubongo vs zakudya zochepetsa ubongo- ndipo nthawi yomweyo chotsani zakudya zowopsa pazakudya zanu.

Kodi Zakudya ZABWINO KWAMBIRI Zomwe Mukukumbukira ndi Kuzindikira Ndi Chiyani?

Mchere ukhoza kukhala wolakwa kwambiri, makamaka chifukwa cha kuchuluka. Mchere ndi mchere wofunikira womwe timafunikira kuti tipulumuke, komabe malingaliro a USDA ndi 1,500 mg patsiku. Anthu ambiri a ku America amadya 3,400 mg / tsiku, makamaka chifukwa chikhalidwe chathu chimakonda kudya zakudya zambiri zokonzedwa ndi phukusi. Izi ndizoyipa kwambiri zikafika pakudya mosadziwa Mlingo woyipa kwambiri wamchere – zomwe zimawonjezera chiopsezo chanu cha sitiroko.

Mafuta a Trans ndi owopsa ku thanzi laubongo. Mafuta amtundu wamba nthawi zambiri amapezeka muzakudya zokazinga, margarine, kufupikitsa, zokometsera zopanda mkaka, ayisikilimu, zosakaniza za keke, ma popcorn a microwave, nyama yang’ombe, chakudya chamadzulo chozizira, makeke ndi zofufumitsa.

Zakudya ZABWINO ZA Ubongo Wanu

Kuti muwonjezere kukumbukira kwanu, malingaliro anu ndi kuzindikira kwanu, mukufuna kuyang’ana pazakudya za “ubongo wathanzi”. Izi zimaphatikizapo kudya zakudya zomwe zimathandizira kukula kwa maselo atsopano a ubongo, komanso kutenga zakudya zowonjezera tsiku ndi tsiku ndi zakudya zoyenera, kuti mupatse ubongo wanu zomangira zomwe zimafunikira kuti zikhale zovuta. Chimodzi mwa zakudya zimenezi chimatchedwa DHA, yomwe imapezeka mu Omega 3 fatty acids, yomwe imathandiza kuchepetsa kutupa mu ubongo. Ofufuza ambiri apeza kuti anthu omwe ali ndi vuto la khalidwe, ana omwe ali ndi ADHD komanso anthu omwe ali ndi matenda a Alzheimer’s ali ndi ma DHA otsika kuposa omwe ali nawo.

Mwachitsanzo, ku Gothenburg, Sweden, asayansi anachita kafukufuku pa ophunzira oposa 9,000. Anapeza kuti ana omwe amadya nsomba imodzi pa sabata (gwero lalikulu la DHA) anachita 15% bwino kuposa ophunzira omwe amadya nsomba zosakwana imodzi pa sabata. Ndikupangira kuti mukhale ndi 1,000 mg ya DHA tsiku lililonse kudzera muzakudya zanu ndi/kapena zowonjezera.

Zakudya Zabwino Kwambiri Zokumbukira & Kuphunzira

Monga njira yonse yodyera yodzaza ndi zakudya zabwino zaubongo, asayansi ambiri amalimbikitsa zakudya zaku Mediterranean ngati njira yabwino yopatsa thupi lanu ndi ubongo zakudya zabwino kwambiri, ngakhale mukuyesera kuchepetsa thupi. Kuti mudziwe zambiri, ndimalimbikitsanso kutsatira zakudya zodalirika monga Mike Geary, aka: “The Nutrition Watchdog.” Mukufuna chilimbikitso? Nayi mfundo yosangalatsa kwa inu: Amene amatsatira zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi ali ndi mwayi wochuluka wa 65% wocheperako wopeza matenda a Alzheimer’s.

Nayi Mndandanda Wabwino Wazakudya Zokoma Ubongo: Mafuta a azitona, Garlic, Nandolo, Blueberries, Tiyi Wobiriwira, Kale, Mtedza ndi Mbewu, Nsomba Zamafuta monga nsomba, trout, mackerel, herring, sardines, tomato, Mbewu za Dzungu, Blackcurrants, Broccoli, Sage, Mazira.

Zakudya zonsezi ndi zabwino kwa ana ndi akuluakulu; pakuwerenga, kukonza kukumbukira, komanso kumva bwino ponseponse.

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