Tasiri bitamin ga memory adult. Abin da kwayoyi inganta memory

Memory - wani hadadden tsari, da kuma cike da asirai. Godiya ta, Adam yana da hakkin ya nan gaba. Ƙwaƙwalwar ne iya taskace duk da tunanin abubuwan da suka faru. Shi ne saboda a irin wannan sabon abu daukan rike da mutane kwarewa. A rayuwar yau da kullum, da memory na wani batu ne ko da yaushe a aiki. Mutane fama da ɓacin hankali (asarar memory), bã su iya yin gane darussa na rayuwa. Kowace rana su yi fara a duk faɗin sake, kuma da sake yin tsohuwar kuskure. Cin bitamin ga memory, manya da yara za su iya inganta yi na wani hadadden tsari.

Babban aka gyara

Irin wannan aiki na kwakwalwa a cikin akwati na ganiya na ta aikin kunshi uku aka gyara: asalin iya aiki, ilimin kididdiga yanayin da dacewa. Idan rage cin abinci a isa yawa hada da bitamin ga memory, ya fara tasawa ne sauƙin mu jimre wa matsaloli da yawa.

• Harufan capabilities - ne makings na bayar da mutum kwakwalwa ta yanayi. Shi ne ya kamata a lura da cewa kowane daga cikin mu a sãɓãwar launukansa digiri, suna da.
• Ilimin kididdiga halin ƙwaƙwalwar ajiya - wani bangaren kayyade yuwuwar na kwakwalwa fasali. A cewar masana, damar da mu "m al'amarin," shi ne kusan marasa iyaka. A total adadin neurons a cikin kwakwalwa - biliyan 14 (duk da cewa da yawan dangantakar dake tsakanin su kawai unquantifiable). Status of irin wannan jiki ne m da yawa dalilai. Its aiki shafi Magnetic hadari, ta jiki da kuma wani tunanin Jihar wani mutum, sana'a da sauransu.
• Natrenirovannosti memory. A karkashin wannan magana ne fiye gane kamar yadda na yau da kullum kokarin psychophysiological type, inganta kwakwalwa aiki. -Din-din load iya muhimmanci ƙara wannan yiwuwar adam. Kada mu manta cewa akwai tasiri bitamin inganta ƙwaƙwalwar ajiya. A tare da horo da suka ba da damar cimma babban sakamako.

Aiki memory lokacin barci da kuma wakefulness

A lokacin da sauran na kwakwalwa matakai suna da za'ayi, wanda hannu mafi muhimmanci neurotransmitter (a bangaren kafa tsakanin neurons aika da jijiya aika) Gaba. A cikin hali na wani ajali sinadaran nedosypanija jiki aiki ne da yawa rage. Bugu da kari, mutum kwakwalwa da aka asali kafa da na halitta launi barci da kuma falke, amma saboda an yi shi duk da dawo da matakai a lokacin da dare a cikinsa. Constant barci rashi adversely rinjayar da kwakwalwa. A irin haka sau da yawa ba taimake ko da bitamin ga memory. Manya ya kamata a fili gane cewa m barci - da key ga mafi kyau duka aiki na kwakwalwa.

Jiki aiki na iya samun m sakamako a kan aiki na "m al'amari." Aiki salon, tsanaki runs, kuma yanã tafiya a cikin sabo ne iska - duk wannan zai amfana sama jikinsu.

rage cin abinci

Abin da bitamin da ake bukata don inganta memory? Wannan tambaya mutane da yawa tambaya akai-akai. Abin mamaki, inganta kwakwalwa aiki a Jihar dace abinci mai gina jiki. Kula cewa uniform kayayyakin iya haifar da degenerative matakai a cikin kwakwalwa. Abin takaici, irin sakamakon da aka ba nan da nan gano. Bayan da kasawa da na gina jiki a cikin jiki ta bayyana a hankali da kuma shi ne tarawa. Saboda haka wani m rage cin abinci ya kamata sun hada da dama da amfani da kuma yau da kullum amfani da abinci dauke da bitamin da kuma ma'adanai don inganta ƙwaƙwalwar, da hankali da kuma hankali. Kuma abin da irin aka gyara, mu nazarci a more daki-daki:

• Carbohydrates. Daga cikin jimlar nauyin da dukan jiki na mutum kwakwalwa ne kawai 2%. Duk da haka, da adadin kuzari cinye, su sau da yawa kai 20%. Kamar yadda ka sani, babban tushen samar da makamashi ne ko da yaushe a matsayin carbohydrates. Cincirindo na abubuwa kunshe a dukan hatsi, da 'ya'yan itatuwa, da kayan lambu, berries, zuma da sauransu. Idan akwai wani kasa ci na kayyade abubuwa zai iya ci gaba retardation kwakwalwa. Irin wadannan maganganu kamata a hankali kasa kunne ga masu yin addini da furotin da rage cin abinci.
• Sunadaran. Ba wanda za ƙaryatãwa game da muhimmancin wadannan abubuwa zuwa ga jiki. Su ne manyan gine jikin neurotransmitters da jijiya Kwayoyin cewa goyi bayan memory a dace jihar. Protein aka koma da kuma samar da makamashi. A hali na karancin yanayin jiki da mutum zai fara deteriorate, shi zai ji bakin ciki da kuma gaji. da naman ya kamata a cinye akai-akai domin kauce wa wannan halin da ake ciki da kuma haifar da wani mafi kyau duka yanayi ga kwakwalwa (a kalla sau uku a mako). A mafi muhimmanci a nan shi ne da naman sa. Har ila yau yana da yawa amfanin madara, kifi, qwai da cuku.

• Fats. Tare da sama aka gyara, suka kuma ba da damar jiki don Stock sama a kan makamashi. Shi ne ya kamata a lura da cewa gyara na kayan lambu asalin ne mafi m fiye da "uwan" na dabba asalin (tare da banda kifi mai). A rage cin abinci a cikin rabo kayyade abubuwa ya kamata ba kasa da 15%.

Products cewa inganta memory

A mafi kyau zaɓi na abinci mai gina jiki - da dama cinye abinci dauke da sama da sinadaran da kuma bitamin ga hankali. Power ga memory kamata a cika da matsakaicin adadin na gina jiki, kazalika da mahadi. Ya kamata a lura cewa, wadanda ake samu a kawai game da duk wani samfurin.

• Banana - mai kyau tushen digestible carbohydrates. Ya ƙunshi amino acid kamar methionine, carotene, tryptophan, kazalika da bitamin C, PP, B1 da B2.
• Qwai - mafi kyau duka samfurin domin inganta ƙwaƙwalwar ajiya. Mafi amfani kamata a yi la'akari quail qwai. Sun dauke da bitamin PP, B2, B1 da kuma A. A sa kunshi da amino acid cysteine, lysine, glutamic acid, methionine da tryptophan.
• Ya tsirar da hatsi. A irin kayayyakin, akwai potassium, phosphorus, manganese, magnesium, kuma tutiya. A hatsi da amfanin gona kuma na faruwa alli, selenium, da baƙin ƙarfe, da jan karfe. Kafa na bitamin nan kuma a duk burge tare da iri-iri na biotin, F, E, B9, B6, B5, B3, B2, B1.
• Amai - mai tsaron ɗakunan ajiya na carbohydrates. Yana da aka hada da 22 daga cikin 24 da muhimmanci alama abubuwa, abin da suke a mutum jini. Wannan samfurin za a iya amince ya maye gurbin sugar.
• M kifi - kifi, kifi, kifi da kuma herring. Yana cike da Omega-3 (wani muhimmanci irin kitse).

Mafi muhimmanci ga hankali da memory bitamin

musamman B bitamin ne da muhimmanci ga mafi kyau duka kwakwalwa aiki B. Nazarin sun tabbatar da tasiri. Wadannan bitamin taimaka wa inganta memory adult da hankali da kuma tunani. Bugu da kari, wadannan abubuwa ne da amfani da juyayi tsarin. Da ciwon da ikon aiki a matsayin antioxidants, wadannan bitamin iya ƙirƙirar wani m yanayi domin kwakwalwa a lokacin da} arfin lodi. Su ba sel oxygen kwayoyin, hana waccan mujalla da muka jiki tsufa tsari. Tare da rashin amfani gyara mutane na iya jin rauni, drowsiness, nervousness, memory asarar, asarar ci da sauransu. Bari mu dubi bitamin ga manya memory. List of kayayyakin a cikin abin da suke located, zai ba da damar domin sanin mafi kyau duka rage cin abinci.

Jerin bitamin ga ƙwaƙwalwar ajiya da kuma hankali

Shin, ba ka taba tunanin game da yadda da yawa na gina jiki da jiki samun mafi al'ada kayayyakin? Ka yi la'akari da abin da bitamin to inganta ƙwaƙwalwar ajiya da kuma kwakwalwa aiki da mutum zai iya zana daga cikin abinci.

• Thiamine (B1). Wannan kashi ne iya haifar da wani yanayi dace don ci gaban haddar da fahimi matakai a cikin kwakwalwa. A cikin hali na thiamine kasawa a cikin jikin mutum ne da-karanta synthesise haddi uric acid da ke shafar kwakwalwa. Ganin cewa a cikin zafi magani iya halakar da fili, wasu 'ya'yan itãcen marmari da kuma kayan lambu ya kamata a cinye sabo. B1 kuma an samu a cikin abinci kamar su kifi, qwai, kwayoyi, nama, oatmeal, Peas da buckwheat.
• Riboflavin (B2). Babban aiki na wannan kashi - cikin hanzari da shafi tunanin mutum tafiyar matakai. Vitamin makawa irin wannan a cikin hali na aiki jiki da hankulansu aiki, saboda shi na samar da jiki da makamashi. Rich a riboflavin wadannan kayayyakin: kabeji, Peas, almonds, turnip ganye, kore wake, Brewer ta yisti, tumatir, kuma haka a.
• Niacin (B3). Wannan bitamin ne iya inganta yanayin ƙwaƙwalwar ajiya, tun da makamashi samar a jijiya Kwayoyin. Su ne mai arziki a cikin irin abinci: kwayoyi, madara, kaza, kwai gwaiduwa, kore kayan lambu, buckwheat, kifi.
• alli pantothenate (B5). Wannan bitamin ne cikin dogon lokacin da ƙwaƙwalwar stimulant irin. Shi facilitates watsa daga neuron zuwa neuron jijiyar. Bayan samar da enzymes su yi tsayayya da illar da nicotine da barasa, iya la'akari da bitamin ga memory. Manya koyi da su daga kayayyakin: Peas, hanta, qwai, qwai, hazelnuts. Haka ma mai arziki a cikin alli pantothenate buckwheat, kiwo kayayyakin, kabeji.
• Pyridoxine (B6). Manufar pyridoxine - don inganta iyawa ta hankali. Kara da abun ciki na wannan enzyme iya zama a kudi na dankali, qwai, kabeji, kwayoyi, ayaba.
• Folic acid (B9). Wannan bitamin ne iya exert mai amfani tasiri haddar da kuma tunani gudun. Yana da aka ƙarƙashin ikonsa ne decelerated da CNS ruri. Su ne mai arziki a cikin kiwo kayayyakin, kwayoyi, cuku, apricots, squash, legumes, ja nama.
• Cyanocobalamin (B12). Irin wannan bitamin Yanã da kullum aiki na jikin mutum da kuma shi ne alhakin da miƙa mulki daga barci to wakefulness da kuma mataimakin versa. Nemo B12 iya zama a cikin wadannan kayayyakin: cuku, kaji, herring, naman sa, kelp, da sauransu.
• Ascorbic acid (bitamin C). Shi ne mai iko antioxidant da kare jiki daga shafi tunanin mutum ko ta jiki obalodi. Sources na bitamin C: alayyafo, 'ya'yan itatuwa Citrus, currants, barkono, kabeji, apples, apricots, tumatir.
• Calciferol (E). Its main aiki ne kau da gubobi daga jiki, inganta aiki na zuciya da jijiyoyin jini tsarin, da tabbatarwa daga kwakwalwa aiki. Wannan bitamin da aka samu a cikin abinci, irin su kwayoyi, kayan lambu mai, tsaba, legumes, oatmeal, qwai, hanta, da sauransu.

Ma'adanai da cewa da kyau tasiri

Yi mamaki game da abin da bitamin ne wajibi ne ga kyautata na memory, yana da muhimmanci a fahimci cewa jiki yana bukatar, ba kawai a cikin wannan bangaren. Babban tasiri da kuma ma'adanai. Kamar yadda ya bayyana a baya, ta dace abinci mai gina jiki zai iya inganta kwakwalwa aiki.

• Aidin. Yana inganta ƙwaƙwalwar ajiya da kuma shirya metabolism. A babban taro na kashi ne lura a iodized gishiri, abincin teku da kuma kelp.
• Selenium. Yana stabilizes da kwakwalwa Kwayoyin, da inganta yanayi, samar da wani cajin da makamashi. Dauke buckwheat, abincin teku, nama, oatmeal da masara.
• Menene bitamin ga memory na fara tasawa? Babu kasa amfani fiye da na sama ne tutiya. Ya aka kai tsaye da hannu a cikin samuwar mutum kwakwalwa Kwayoyin, qara da hankali. Su ne mai arziki a alkama ɗigon maniyyi, ja nama, Brewer ta yisti, abincin teku.
• Iron. Inganta da canja wurin da oxygen zuwa kwakwalwa Kwayoyin, inganta ƙwaƙwalwar jihar ƙaruwa mayar da hankali. Iron da aka samu a wake, nama, buckwheat, apples, masara, kazalika da persimmon.
• M acid Omega 3. Taimaka wa inganta hankali, inganta kwakwalwa aiki. Dauke m kifi, kayan lambu mai, kwayoyi, tsaba, flax.

Garu kayayyakin ga ci gaban memory

Abin baƙin ciki, a mafi yawan lokuta, na zamani mutum ne iya kullum saka idanu da rage cin abinci. The tambaya a game da inda su kusantar da bitamin ga manya memory. Names of kwayoyi, kamar yadda aka bayyana a kasa, suna saba wa da yawa. Wadannan gidaje suna iya samar da jiki da muhimmanci ma'adanai da kuma bitamin.

Kasa mu lissafa wanda kwayoyi inganta ƙwaƙwalwar ajiya. Duk da haka, ka tuna cewa inofrmatsiya gabatar a kasa shi ne na familiarization hali. Shin, ba kai-medicate. Tabbata tuntubar tare da likita.

Saboda haka, gidaje dauke da bitamin ga manya memory (jerin ne da nisa daga complete, a matsayin zabi wani m shiri ne na kwararrun):

• "Vitrum Memory". Wannan wakili inganta ilimi aiki, da inganta jini wurare dabam dabam a cikin kwakwalwa, inganta ƙwaƙwalwar ajiya da kuma hankali taro.
• "Aktiv Lecithin." A muka ambata a sama hadaddun ne iya inganta ajiya aiki na kwakwalwa a manya. Ana amfani da, don ƙarfafa jijiyoyi da inganta m. A da tsarin akwai lecithin da kuma bitamin na kungiyar B.
• "Memory forte". Wannan shi ne mafi inganci da kuma aminci miyagun ƙwayoyi. Amfani da wani lokaci na babban matakin haziqanci da danniya, da tabarbarewar da hankali da kuma memory, don rigakafin shekaru da alaka da canje-canje. A hadaddun yana da wani contraindications.

baby kayayyakin

Kamar yadda ka sani, bitamin karanci zai iya sa wani iri-iri na munanan a cikin baby ta kiwon lafiya. Da farko yara wahala daga tabarbarewar kwakwalwa. Ãyõyin wannan ne da wadannan majiyai: gajiya, matalauci sha bayani, memory asarar, rashin natsuwa.

Masana sun bayar da shawarar cewa iyaye ba su da yara da wasu bitamin ga memory. Inganta ƙwaƙwalwar a yara, bayan samun kasa-da aka bayyana gidaje lura da yawancin uwãyensu ne. Babban abu - tuna cewa su ya kamata a yi amfani ne kawai bayan tuntubar wani pediatrician.

Mu yanzu juya zuwa babban. Ga wasu kwayoyi inganta yara memory:

• "The Queen." Makarantan nasare yara da shawarar da wani magani da ake kira "The Queen of Omega-3." An samar da wani syrup. Kamar yadda wani ɓangare na kudi ne m fats Omega-3, kazalika da wani hadadden na 10 bitamin.

• "VitaMishki". Excellent kayan aiki don inganta yaro ta kwakwalwa. Dalili na cikin shirye-shiryen sun hada juices. "VitaMishki" ba kawai iya inganta kwakwalwa aiki, amma kuma ya inganta yaro ya rigakafi da tsarin. Da miyagun ƙwayoyi ba ya dauke da magungunan adana da kuma dyes.
• "Junior Bi Vays." Wannan bitamin-ma'adinai shiri musamman tsara don tallafa wa jiki da hankulansu ci gaban da matasa kwayoyin. samuwa aidin, selenium da yawa bitamin a cikin hadaddun. Kuma an wajabta, to yara a karkashin 6 shekara. Da miyagun ƙwayoyi yana da wani contraindications.

ƙarshe

Idan ka na da damuwa game da kunno kai matsaloli tare da memory, abu na farko da ya yi - don daidaita cin abincin nasu. Ka tuna, rage cin abinci ya kamata dauke da dukkan dole bitamin ga memory. Manya da yara suka yanke shawarar ya dauki musamman wuraren, tabbata a tattauna wannan batu tare da likita.