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Yuav ua li cas peb pub lub hlwb yog li cas nws ua haujlwm rau peb. Los ntawm cov rog thiab qab zib ntau dhau, peb dhau los ua tsis nco qab, nrog kev tsis txaus ntawm cov protein thiab cov zaub mov, peb xav tias phem dua. Koj yuav tsum noj dab tsi kom ntse, tus kws tshawb fawb Fabkis Jean-Marie Bourre hais.
Txoj kev uas peb lub hlwb ua haujlwm nyob ntawm seb peb noj li cas, peb noj tshuaj dab tsi, peb txoj kev ua neej li cas. Lub plasticity ntawm lub hlwb, nws lub peev xwm los tsim kho nws tus kheej, muaj kev cuam tshuam los ntawm cov xwm txheej sab nraud, piav qhia Jean-Marie Bourre. Thiab ib qho ntawm "qhov xwm txheej" no yog peb cov zaub mov. Tau kawg, tsis muaj kev noj haus ntau npaum li cas yuav ua rau tus neeg nruab nrab yog neeg ntse lossis tus Nobel laureate. Tab sis kev noj zaub mov kom zoo yuav pab koj siv koj lub peev xwm kev txawj ntse zoo dua, tiv thaiv kev tsis nco qab, tsis nco qab thiab ua haujlwm dhau, uas ua rau peb lub neej nyuaj heev.
Squirrels. Rau kev ua haujlwm tag nrho ntawm lub hlwb
Thaum lub sij hawm kev zom zaub mov, cov proteins tau tawg mus rau hauv cov amino acids, qee qhov kev koom tes hauv kev tsim cov neurotransmitters (nrog kev pab los ntawm cov tshuaj biochemical no, cov ntaub ntawv raug xa tawm los ntawm lub siab lub cev mus rau tib neeg lub hlwb). Ib pawg ntawm cov kws tshawb fawb Askiv, thaum kuaj cov ntxhais tsis noj nqaij, tuaj txog qhov xaus tias lawv cov kev txawj ntse (IQ) qis dua me ntsis ntawm lawv cov phooj ywg noj nqaij thiab yog li tsis raug kev txom nyem los ntawm cov protein tsis txaus. Noj tshais tab sis muaj protein ntau (qe, yogurt, tsev cheese) pab tiv thaiv kev poob qis thiab tiv thaiv kev ntxhov siab, piav qhia Jean-Marie Bourre.
Cov rog. Cov khoom siv tsim kho
Peb lub hlwb yog yuav luag 60% rog, kwv yees li ib feem peb ntawm cov "muab" nrog zaub mov. Omega-3 fatty acids yog ib feem ntawm daim nyias nyias ntawm lub hlwb hlwb thiab cuam tshuam qhov ceev ntawm cov ntaub ntawv hloov ntawm neuron mus rau neuron. Ib txoj kev tshawb fawb hauv Netherlands los ntawm National Institute for Health and the Environment (RIVM, Bilthoven) tau qhia tias cov neeg uas noj cov ntses oily ntau los ntawm cov dej hiav txwv txias (uas yog nplua nuj nyob rau hauv omega-3 fatty acids) khaws qhov tseeb ntawm kev xav ntev dua.
Jean-Marie Bourre qhia txog cov tswv yim yooj yim: ib tablespoon ntawm cov roj rapeseed (ib zaug ib hnub), cov ntses oily (tsawg kawg ob zaug hauv ib lub lis piam) thiab tsawg li tsawg tau saturated tsiaj rog (lard, butter, cheese), nrog rau cov zaub hydrogenated. (margarine, lub Hoobkas tsim cov khoom qab zib), uas tuaj yeem cuam tshuam qhov kev loj hlob thiab kev ua haujlwm ntawm hlwb hlwb.
Cov menyuam yaus: IQ thiab zaub mov
Ntawm no yog ib qho piv txwv ntawm kev noj zaub mov uas suav nrog Fab Kis tus neeg sau xov xwm thiab tus kws qhia noj zaub mov Thierry Souccar. Nws pab kev sib haum xeeb ntawm kev txawj ntse ntawm tus menyuam.
Noj tshais:
- Nqaij qaib qe
- Ham
- Txiv hmab txiv ntoo los yog kua txiv hmab txiv ntoo
- Oatmeal nrog mis nyuj
Noj su:
- Zaub zaub xam lav nrog rapeseed roj
- kua zaub
- Steamed salmon thiab brown mov
- Ib txhais tes ntawm txiv ntseej (almonds, hazelnuts, walnuts)
- kiwi
Noj hmo:
- Whole wheat pasta nrog seaweed
- Lentil los yog chickpea zaub xam lav
- Ntuj yogurt los yog compote tsis muaj suab thaj
Carbohydrates. Zog qhov chaw
Txawm hais tias nyob rau hauv tib neeg qhov hnyav ntawm lub hlwb nyob rau hauv kev sib raug zoo rau lub cev tsuas yog 2%, lub cev no suav nrog ntau tshaj 20% ntawm lub zog noj los ntawm lub cev. Lub hlwb tau txais cov piam thaj tseem ceeb rau kev ua haujlwm los ntawm cov hlab ntsha. Lub paj hlwb them nyiaj rau qhov tsis muaj piam thaj los ntawm kev txo qis ntawm nws txoj haujlwm.
Cov khoom noj uas hu ua "slow" carbohydrates (grain bread, legumes, durum wheat pasta) pab kom muaj kev mloog zoo thiab mloog zoo dua. Yog tias cov khoom noj uas muaj "slow" carbohydrates raug tshem tawm los ntawm kev noj tshais ntawm cov menyuam kawm ntawv, qhov no yuav cuam tshuam tsis zoo rau lawv cov kev tshawb fawb. Hloov pauv, ntau dhau ntawm "ceev" carbohydrates (cookies, qab zib dej qab zib, chocolate tuav, thiab lwm yam) cuam tshuam nrog kev txawj ntse. Kev npaj rau hnub ua hauj lwm pib thaum hmo ntuj. Yog li ntawd, thaum noj hmo, "slow" carbohydrates kuj tseem tsim nyog. Thaum hmo ntuj pw, lub hlwb tseem xav tau lub zog ntxiv, piav qhia Jean-Marie Bourre. Yog tias koj noj hmo ntxov, noj tsawg kawg yog ob peb prunes ua ntej pw.
Cov vitamins. Ua kom lub hlwb
Cov vitamins, yam tsis muaj kev noj qab haus huv ntawm lub cev lossis lub hlwb, kuj tseem ceeb rau lub hlwb. B vitamins yog xav tau rau kev sib txuas thiab kev ua haujlwm ntawm neurotransmitters, tshwj xeeb tshaj yog serotonin, qhov tsis muaj qhov ua rau muaj kev nyuaj siab. B vitamins6 (cov poov xab, cod siab), folic acid (noog siab, qe qe, taum dawb) thiab B12 (lub siab, herring, oysters) txhawb kev nco. Vitamin B1 (nqaij npuas, lentils, nplej) pab muab lub hlwb nrog lub zog los ntawm kev koom tes hauv kev rhuav tshem cov piam thaj. Vitamin C txhawb lub hlwb. Ua haujlwm nrog cov tub ntxhais hluas hnub nyoog 13-14 xyoo, cov kws tshawb fawb ntawm Dutch National Institute for Health thiab Ib puag ncig pom tias nce qib ntawm vitamin C hauv lub cev txhim kho IQ xeem cov qhab nia. Xaus: thaum sawv ntxov tsis txhob hnov qab haus ib khob ntawm freshly squeezed txiv kab ntxwv kua txiv.
Cov ntxhia. Tone thiab tiv thaiv
Ntawm tag nrho cov zaub mov, hlau yog qhov tseem ceeb tshaj plaws rau lub hlwb ua haujlwm. Nws yog ib feem ntawm hemoglobin, yog li nws qhov tsis txaus ua rau ntshav ntshav (anemia), uas peb xav tias muaj kev puas tsuaj, tsis muaj zog, thiab tsaug zog. Cov paj npleg dub yog thawj zaug ntawm cov ntsiab lus hlau. Feem ntau nws nyob hauv nqaij nyug, daim siab, lentils. tooj liab yog lwm yam minerals tseem ceeb heev. Nws muaj kev koom tes hauv kev tso tawm lub zog los ntawm cov piam thaj, uas yog qhov tsim nyog rau kev ua haujlwm zoo ntawm lub hlwb. Qhov chaw ntawm tooj liab yog veal siab, squid thiab oysters.
Pib noj txoj cai, koj yuav tsum tsis txhob suav rau qhov cuam tshuam tam sim. Pasta los yog qhob cij yuav pab tiv nrog qaug zog thiab tsis nco qab zoo nkauj sai sai, nyob rau hauv ib teev. Tab sis rapeseed roj, paj npleg dub los yog ntses yuav tsum tau noj tas li kom tau txais qhov tshwm sim. Cov khoom tsis yog tshuaj. Yog li ntawd, nws yog ib qho tseem ceeb heev kom rov qab sib npaug ntawm cov khoom noj khoom haus, hloov koj txoj kev ua neej. Raws li Jean-Marie Bourra, tsis muaj kev noj zaub mov zoo li no los npaj rau kev xeem nkag lossis kev sib tham hauv ib lub lis piam xwb. Peb lub hlwb tseem tsis yog ib qho kev ywj pheej mechanism. Thiab yuav tsis muaj kev txiav txim hauv lub taub hau kom txog thaum nws nyob hauv tag nrho lub cev.
Tsom ntsoov rau cov rog thiab qab zib
Qee cov zaub mov tiv thaiv lub hlwb los ntawm kev ua cov ntaub ntawv nws tau txais. Lub ntsiab culprits yog saturated fats (tsiaj thiab hydrogenated zaub rog), uas tsis zoo rau kev nco thiab mloog. Dr. Carol Greenwood ntawm University of Toronto tau ua pov thawj tias cov tsiaj uas nws cov khoom noj muaj 10% cov roj saturated tsis tshua muaj kev cob qhia thiab kev cob qhia. Tus yeeb ncuab thib ob yog "ceev" carbohydrates (qab zib, qab zib qab zib, thiab lwm yam). Lawv ua rau kev laus ntxov ntxov tsis yog ntawm lub hlwb, tab sis ntawm tag nrho cov kab mob. Cov menyuam yaus uas muaj tus hniav qab zib feem ntau tsis xav tau thiab tsis ua haujlwm.
Hais txog tus tsim tawm
Jean-Marie Burr, tus xibfwb ntawm National Institute of Health thiab Kev Tshawb Fawb Kev Kho Mob ntawm Fab Kis (INSERM), tus thawj coj ntawm lub tuam tsev rau kev kawm txog cov txheej txheem tshuaj nyob rau hauv lub hlwb thiab lawv txoj kev vam khom rau kev noj haus.