Lefatšeng la kajeno, ho ka ba thata haholo ho tsepamisa maikutlo nthong e itseng. Matšoao a kamehla a li-smartphone le litsebiso tsa litaba tsa sechaba li ka khelosa esita le ba ratang maemo a rona. Ho imeloa kelellong le botsofali li kenya letsoho ho sena.
Lijo li ka ba le tšusumetso e kholo bokhoni ba rona ba ho tsepamisa maikutlo, joalo ka ha lijo tse ling li fa boko limatlafatsi ho thusa ho tsepamisa maikutlo ha re ntse re ntlafatsa bophelo ba rona ka kakaretso.
Li-walnuts
Phuputso ea 2015 ea bafuputsi Univesithing ea California ea David Geffen School of Medicine e fumane khokahano e ntle lipakeng tsa ho ja walnuts le ho ntlafatsa ts'ebetso ea ts'ebetso ho batho ba baholo, ho kenyeletsoa le bokhoni ba ho tsepamisa mohopolo. Ho ea ka data e phatlalalitsoeng ho Journal of Nutrition, Health 'me Ho tsofala, ke li-walnut tse seng kae feela ka letsatsi tse ka tsoelang motho molemo lilemong tsohle. Ntle le moo, li etella pele har'a linate tse ling ka bongata ba li-antioxidants tse thusang ho ntlafatsa ts'ebetso ea boko. Li boetse li na le alpha-linolenic acid, omega-3 fatty acid e hlokahalang bakeng sa bophelo bo botle ba boko.
Li-blueberries
Monokotšoai ona o boetse o na le li-antioxidants tse ngata, haholo-holo li-anthocyanins, tse loantšang ho ruruha le ho ntlafatsa ts'ebetso ea kelello bokong. Li-blueberries li na le lik’hilojule tse fokolang, empa li boetse li na le limatlafatsi tse ngata tse kang fiber, mankanese, livithamini K le C. Mariha, u ka ja monokotsoai o omisitsoeng kapa o hoamisitsoeng.
Salemone
Tlhapi ena e na le omega-3 polyunsaturated fatty acids e ngata, e liehisang phokotso ea kelello le ho fokotsa kotsi ea ho tšoaroa ke lefu la Alzheimer. Salmon e boetse e thusa ho loantša ho ruruha, e leng ho amang mosebetsi oa boko hampe. Ha u reka litlhapi, ela hloko boleng!
Avocado
E le mohloli o babatsehang oa omega-3s le mafura a monounsaturated, li-avocado li tšehetsa tšebetso ea boko le phallo ea mali. Avocado e boetse e na le vithamine E e ngata, e leng ea bohlokoa bakeng sa bophelo bo botle ba boko. Haholo-holo, e liehisa tsoelo-pele ea lefu la Alzheimer.
Oli ea mohloaare ea moroetsana
Oli ea mohloaare Tse eketsehileng moroetsana ruileng li-antioxidants tse ntlafatsang mohopolo le bokhoni ba ho ithuta, li sitisoa ke botsofali le mafu. Oli ea mohloaare e thusa boko hore bo hlaphoheloe tšenyo e bakiloeng ke khatello ea mali - ho se leka-lekane lipakeng tsa li-radicals tsa mahala le boits'ireletso ba mmele ba antioxidant. Sena se tšehetsoa ke phuputso e phatlalalitsoeng ka 2012 ka Journal of Alzheimer's Mafu.
Peo ea mokopu
E ruile limatlafatsi, peo ea mokopu ke seneke se monate se potlakileng, se phetseng hantle ho eketsa ho tsepamisa maikutlo le ho tsepamisa maikutlo. Ntle le maemo a phahameng a li-antioxidants le omega-3s, peo ea mokopu e na le zinc, diminerale e ntlafatsang ts'ebetso ea boko le ho thusa ho thibela mafu a methapo ea kutlo (ho latela phuputso ea 2001 e Shizuoka University Japane).
Meroho e makhasi a matala
Phuputso e entsoeng Univesithing ea Rush selemong se fetileng e fumane hore meroho e lefifi, e makhasi a matala joaloka spinach, kale, le browncol e ka thusa ho lieha ho fokotseha ha kelello: Bokhoni ba ho lemoha ho batho ba hōlileng ba neng ba eketsa meroho hang kapa habeli ka letsatsi lijong tsa bona e ne e le ka holim'a seo. boemo bo tšoanang le boo batho ba leng banyenyane ho bona ka lilemo tse 11. Bafuputsi ba fumane hape hore vithamine K le folate e fumanoang merohong e makhasi a ikarabella bakeng sa bophelo bo botle ba boko le ts'ebetso ea boko.
oats
Lithollo tsohle li fa 'mele matla. Oatmeal ea lijo-thollo tse hlokang ho phehoa (eseng antipode ea eona e "itokisitseng" kapele) ha se khetho e ntle feela ea lijo tsa hoseng, empa hape e tlatsa ka mokhoa o makatsang, e bohlokoa haholo hobane tlala e ka fokotsa mohopolo oa kelello. Kenya walnuts le blueberries ho motoho oa hau oa hoseng!
Chokoleti e lefifi
Tsokolate ke ntho e matlafatsang boko le mohloli oa li-antioxidants. Empa sena ha se mabapi le chokolete ea lebese e tletseng tsoekere. Ha cocoa e na le bar, ho molemo. Phuputso ea 2015 e entsoeng ke bafuputsi Univesithing ea Northern Arizona e fumane hore barupeluoa ba jeleng chokolete ka bonyane 60% ea linaoa tsa cocoa ba ne ba falimehile ba bile ba falimehile.
koena
Peppermint e ntlafatsa ts'ebetso ea kelello le ho eketsa ho falimeha, hammoho le ho khutsisa kelello, ho latela phuputso e entsoeng ke bafuputsi ba Univesithi ea Northumbria UK. Etsa kopi ea tee e chesang ea koena, kapa u hema feela monko oa setlama sena. Kenya marotholi a mahlano a oli ea bohlokoa ea peppermint ka bateng e futhumetseng, kapa u e tlotse hanyenyane letlalong la hau.