Kuba ingqondo ifunxa izakhamzimba ekutyeni esikutyayo, ayothusi loo nto Ukutya kuthathwa njengeyona nto ibalulekileyo xa kufikwa kwimpumelelo okanye ukusilela kwizifundo.
Ukutya okuthile kunokuphucula ukusebenza kwengqondonjengememori kunye noxinzelelo. Imisebenzi eyimfuneko kakhulu yokufunda. Kwelinye icala, abanye banokuba neziphumo ezichaseneyo.
Ukutya ukutya okunotyebileyo kumanqatha agcweleyo kunye nokunyuka okuphezulu kwisalathiso se-glycemic (ukutya okubangela i-spikes kwiswekile yegazi) kunokunciphisa imemori kunye nezakhono zokujonga. Iimenyu zokutya okukhawulezayo ngumzekelo olungileyo wokutya ekufuneka sikuphephe ukwenza iiseshoni zokufunda zivelise ngakumbi.
Ukutya okufanelekileyo kwengqondo
Ukonwabela ingqondo ye-nimble kwizifundo Kuya kufuneka ubeke phambili ukutya okutsha kwaye uphephe ukutya okwenziweyo. Kodwa okunye ukutya okutsha kubonisa izibonelelo ezingaphezulu kokunye, njengoku kulandelayo:
Salmon
I-Salmon (kunye nazo zonke iintlanzi ezinamanqatha ngokubanzi) zingumthombo obalaseleyo we-omega 3 fatty acids i-EPA kunye ne-DHA. Zombini zibalulekile kwimisebenzi yobuchopho. Kukho izifundo ezinxulumene nokutya okunotyebileyo kwezi fatty acids kunye iingqondo ezibukhali kunye neziphumo zovavanyo ezingcono.
Egg
Ukongeza kwiprotheni, amaqanda abonelela nge-choline kwi-yolk yabo. I-Choline sisondlo inceda ukuphuhlisa nokugcina inkumbulo.
Amazimba
Ukuze ubuchopho busebenze ngokupheleleyo, kufuneka kuqinisekiswe ukubakho kweglucose rhoqo kwingqondo. Eyona ndlela yokwenza oku kukusebenzisa ifayibha kwiinkozo ezipheleleyo. Okwangoku, zininzi iindlela zokunyusa ukungenisa ukutya okuziinkozo. Faka isonka esimhlophe endaweni yesonka sengqolowa kwisanti yesonka sasemini ngomnye wabo.
Oats
Ndiyabulela ukutyeba kwayo kwifayibha, ii-oats zigcina ingqondo iphilile kakuhle ngexesha lokufunda ixesha elide. Ikwangumthombo olungileyo wevithamini E, iivithamini B, i-potassium kunye ne-zinc. Ezi zinongo zinceda ukusebenza kwengqondo ngokupheleleyo.
Bayas
Kukho izifundo ezibonise ukuba amaqunube kunye neeblueberries ziphucula inkumbulo, yiyo loo nto iyi Ukutya okugqwesileyo kwiqela lokufunda kwaye ngakumbi ixesha leemviwo.
Imifuno enemibala eqaqambileyo
Utamatisi, ibhatata, ithanga, iminqathe, isipinatshi ... Kutheni le nto ii-antioxidants zibaluleke kangaka ukuba zifundwe? Ngenxa yenyani yokuba gcina iiseli zengqondo zomelele kwaye zisempilweni.
Iimveliso zederi
Eli qela lokutya ligcwele ziiproteni kunye neevithamini ze-B (eziyimfuneko kwizicubu zobuchopho, ii-neurotransmitters kunye nee-enzymes). Ubisi kunye neyogathi zithathwa njengezona mveliso zokucebisa ngobisi ukuba zifundwe ngenxa yedosi yayo yeeprotheyini kunye neecarbohydrate (umthombo okhethwayo wobuchopho wamandla).
Inyama engqiyame
Ukutshintshela amanqatha amancinci, inyama ecekeceke ibonelela ezimbini izimbiwa ezifunekayo koxinzelelo kunye nenkumbulo ngokulandelelana: intsimbi kunye zinc. Abalimi bemifuno banokuyitshintsha ibe neembotyi ezimnyama kunye neesoy burger, enye yezinto ezingezizo ezokutya ezinikezela ngeyona iron. Ukufumana okuninzi kwisinyithi sayo, hlanganisa iimbotyi ezimnyama kunye neetumato okanye ipepile ebomvu. Isipinatshi ngomnye umthombo olungileyo wale minerali.
Imikhwa esempilweni yengqondo
Ingqondo itya izakha mzimba kwinto esiyityayo, kodwa imikhwa esempilweni ikwadlala indima ebalulekileyo ekugcineni eli lungu likwisikhundla esipheleleyo. Ngale ndlela ungaphoswa lithuba lokuzilolonga. Ukuzivocavoca okuphakathi kubonisiwe ukuphucula amabakala abafundi.
Umculo uphucula inkumbulo yabafundi. Kodwa abantu abancinci ayingabo bodwa abanokuxhamla kwingqondo kuyo. Uqeqesho lomculo lunokunyusa isantya sokuphendula kwengqondo kubantu abadala.
Ukulala kancinci okanye ukulala kakhulu kuthathwa njengeyona nto iphambili ekugugeni kwengqondo. Ukugcina izakhono zakho zobuchopho zikwimo, ngakumbi uxinzelelo, kufuneka ulale iiyure eziyi-7-9 zokulala qho ebusuku.
Ukuchitha ixesha kwiindawo eziluhlaza kunye nokucamngca Inokunceda abafundi ukuba bagcine ingqalelo yabo iphakamileyo.
Iingcebiso kunye namacebo okufunda
- Qinisekisa ukuba uhlala unamanzi ngesandla hlala u-hydrated.
- Ukuba kufuneka ngentloko inani elikhulu iikhonsepthi, zijikeleze kunye nabo. Njani? Yibhale kumanqaku ancangathi kwaye uwanamathele kwiindawo ezibonakalayo eziyinxalenye yobomi bakho bemihla ngemihla. Umzekelo, ifriji, isipili sokuhlambela, ideshibhodi yemoto yakho ...
- Cinga ngokutshintsha imeko-bume yakho xa uziva uvaliwe kakhulu. Indawo entsha, notshintsho lwayo lwendawo entle, ivumba kunye nenkampani, inokukunceda uphinde uqhubeke kwaye uqhubele phambili.
- Sukulingwa kukutya okungekho mpilweni. Ukubheja amashwamshwam asempilweni (amajikijolo, iapile, iiamangile, njl.njl.) Ukunceda ingqondo yakho isebenze ngokupheleleyo ngexesha lokufunda.