N’ụwa taa, ilekwasị anya n’ihe nwere ike isiri anyị ike. Smartphonenọgide na-ama ama ama na mgbasa ozi mgbasa ozi ọha na eze nwere ike ịdọpụ uche ọbụna ndị nwere oké ọchịchọ nke anyị. Nchegbu na ịka nká na-atụnye ụtụ na nke a.
Nri nwere ike inwe mmetụta dị ukwuu n’ikike anyị nwere ilekwasị anya, ebe nri ụfọdụ na-enye ụbụrụ nri na-enyere aka ilekwasị anya ma mekwaa ahụike anyị dum.
Na-agagharị
Ihe omumu nke ndi oru nyocha na Mahadum California nke David Geffen School of Medicine choputara na enwere njikọ di n'etiti iri ukpa na imezi ihe omuma nke ndi okenye, tinyere ikike itinye uche. Dabere na data bipụtara na Akwụkwọ akụkọ of Nutrition, Health na ịka nká, naanị obere walnuts kwa ụbọchị ga-abara mmadụ uru n'oge ọ bụla. A sị ka e kwuwe, ha na-eduga n'etiti mkpụrụ ndị ọzọ na ọnụ ọgụgụ nke antioxidants na-enyere aka melite ụbụrụ ụbụrụ. Ha nwekwara alpha-linolenic acid, omega-3 fatty acid dị mkpa maka ahụike ụbụrụ.
blueberries
Berry a nwekwara ọtụtụ antioxidants, ọkachasị anthocyanins, nke na-alụ ọgụ mbufụt ma melite arụ ọrụ ụbụrụ na ụbụrụ. Blueberries dị obere kalori, mana ha nwekwara ọtụtụ nri dị ka eriri, manganese, vitamin K na C. N'oge oyi, ị nwere ike iri mkpụrụ osisi a mịrị amị ma ọ bụ nke oyi.
Salmọn
Azụ a bara ọgaranya na omega-3 polyunsaturated fatty acids, nke na-ebelata mgbada ọgụgụ isi ma belata ohere nke ịrịa ọrịa Alzheimer. Salmon na -enyekwa aka ịlụ ọgụ mbufụt, nke na -emetụta ọrụ ụbụrụ na -adịghị mma. Mgbe ịzụrụ azụ, toaa ntị n'ịdị mma!
Ube oyibo
Dị ka isi iyi omega-3 na abụba monounsaturated, ube oyibo na-akwado ọrụ ụbụrụ na ọbara. Avocados dịkwa elu na vitamin E, nke dị mkpa maka ahụike ụbụrụ. Karịsịa, ọ na -ebelata ọganihu nke ọrịa Alzheimer.
Mmiri mmanụ oliv dị ọhụrụ
Oliv mmanụ Mkponyeaka Virgin ọgaranya na antioxidants na-eme ka ncheta na ikike mmụta dịkwuo mma, na-adịghị mma site na nká na ọrịa. Mmanụ oliv na-enyere ụbụrụ aka ịgbake site na mmebi nke nrụgide oxidative kpatara - enweghị aha nhata n’etiti free radicals na ahụ antioxidant nchebe. Nke a na-akwado site na ọmụmụ bipụtara na 2012 na Akwụkwọ akụkọ of Alzheimer's Ọrịa.
ugu osisi
Ọgaranya na nri, mkpụrụ osisi ugu bụ ezigbo ngwa ngwa, nri siri ike iji nwekwuo uche na mgbado. Na mgbakwunye na nnukwu antioxidants na omega-3s, mkpụrụ osisi ugu nwere zinc, mineral nke na-eme ka ụbụrụ rụọ ọrụ nke ọma ma na-enyere aka igbochi ọrịa akwara ozi (dịka nchọpụta 2001 na Mahadum Shizuoka na Japan).
Akwụkwọ nri na-acha akwụkwọ ndụ akwụkwọ ndụ
Nnyocha sitere na Mahadum Rush n'afọ gara aga chọpụtara na akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị dị ka akwụkwọ nri, kale, na browncol nwere ike inye aka belata nkụda mmụọ: ikike nghọta nke ndị toro eto tụkwasịrị akwụkwọ ndụ akwụkwọ ndụ otu ugboro ma ọ bụ ugboro abụọ n'ụbọchị nri ha dị n'elu nke ahụ. otu ọkwa ndị mmadụ dị afọ iri na otu karịa ha. Ndị nyocha ahụ chọpụtakwara na vitamin K na folate dị na akwụkwọ nri na -ahụ maka ahụike ụbụrụ na ịrụ ọrụ ụbụrụ.
oatmeal
Mkpụrụ osisi zuru oke na-enye ahụ ike. Oatmeal zuru oke nke kwesiri ka esi sie ya (obughi antipode ya “ngwa ngwa-nri”) abughi nani oke nri nri ututu, kamakwa o juputara n’egwu, nke di oke nkpa n’ihi na agu nwere ike ibelata uche uche. Tinye walnuts na blueberries n'ụtụtụ porridge gị!
Chocolate chocolate
Chocolate bụ ezigbo ihe na -akpali ụbụrụ na isi mmalite nke antioxidants. Mana nke a abụghị maka mmiri ara ehi chocolate jupụtara na shuga. Ka koko nwere mmanya, ka mma. Nnyocha ọmụmụ 2015 nke ndị nyocha na Mahadum Northern Arizona chọpụtara na ndị sonyere riri chocolate nwere opekata mpe 60% koko dị njikere na ịmụrụ anya.
Mint
Pepemint na -eme ka arụ ọrụ nke ọma na -abawanye ma na -amụba, yana na -emekwa ka uche dajụọ, dịka nyocha nke ndị nyocha si Mahadum Northumbria dị na UK mere. Bịa otu iko tii mint na -ekpo ọkụ, ma ọ bụ were kpoo isi nke ahịhịa a. Tinye ntụpọ mmanụ mmanụ ise ise na mmiri ịsa ahụ na -ekpo ọkụ, ma ọ bụ tee ya ntakịrị n'ime akpụkpọ ahụ gị.