Kugonjetsedwa kwafupipafupi kwa mutu kumazoloŵera kwa munthu aliyense. Zikatero, nthawi zambiri imwani mapiritsi a mankhwala osokoneza bongo ndipo pambuyo pa mphindi 15-20 vuto limatha. Koma pali anthu amene amavutika ndi ululu pamutu nthawi zonse, ndipo kugwiritsa ntchito tsiku ndi tsiku mankhwala omwe amagwiritsidwa ntchito posachedwapa kumakhala kochepa. Mavuto oterewa amasonyeza kuti pali kusowa kwakukulu kwa zinthu zofunika m'thupi, zomwe ziyenera kubwezeretsedwa. Njira yosavuta yochitira izi ndi ngati muwonjezera zakudya zochepa pa zakudya zanu.
Zakudya zokhala ndi magnesium
Izi zimapangitsa kuti zotengerazo zikhale zotsitsimula. Izi zimawathandiza kusintha mpweya wa oxygen m'maselo a ubongo, kutanthauza - kuchepetsa mutu.
Zamagetsi zomwe zili ndi magnesium zambiri:
- apricots owuma;
- nthochi;
- nyemba;
- mbewu za mpendadzuwa;
- mpunga (bulauni);
- amondi;
- chithunzi;
- peyala .
Ululu chifukwa cha kusowa kwa potaziyamu
Kutaya madzi m'thupi mwazifukwa zina kumabweretsa kusowa kwa electrolyte m'magazi ndi mitsempha, makamaka pa kuchepa kwa potaziyamu. Izi ndi zoona makamaka ndi poizoni ndi poizoni. Zikatero, nkofunikira, poyamba, kubwezeretsa madzi okwanira magalasi 6 a madzi, ndikubweretsanso kusowa kwa potaziyamu. Zabwino kwambiri izi ndi mbatata zophika, zomwe ziyenera kugwiritsidwa ntchito pamodzi ndi peel. Zikupezeka kuti mankhwalawa, ophika chimodzimodzi, ali ndi potsekula kwambiri potaziyamu. Pofuna kuchepetsa kupweteka kumutu ndikupangitsa kuti thupi likhale labwino, ndikwanira kudya 1-2 mbatata.
Zamagetsi zomwe zili ndi glycogen
Zakudya zapamadzi ndizopachiyambi zamphamvu za ubongo. Zimathandizira kuti zikhale zogwira ntchito pogwiritsa ntchito mankhwala otchedwa glycogen. Kuposa momwe ziliri muzinthu zotsatirazi:
- ufa wophika;
- yoghurt yachilengedwe;
- chipatso;
- zokolola (oatmeal, buckwheat, tirigu, ngale ya balere).
Ululu chifukwa cha kuthamanga kwa magazi
Kuthamanga kwa magazi, mwinamwake kuposa momwe ena amadziwira za matenda opweteka. Pofuna kuchepetsa kuthamanga kwa magazi, kuchepetsa magazi m'magulu ndi ziphuphu, muyenera kudya sipinachi. Chomera ichi chimakhala ndi tizilombo ting'onoting'ono, zomwe zimathandiza kumasula zitsulo, kuwonjezera kukomoka kwawo. Kuwonjezera apo, sipinachi imalimbikitsa thupi ndi mavitamini, mapuloteni ndi amino acid kuti azionetsetsa ntchito ya ubongo.
"Zovuta" kuchiza mutu
Mafinya ndi chimfine kawirikawiri zimaphatikizidwa ndi kusemphana kwakukulu kwa mphuno ndi kupuma pang'ono. Mwachibadwa, chifukwa cha ichi, mpweya uli ndi njala ya ubongo ndi mutu. Njira yabwino yothetsera mavuto ngati amenewa ndi kuwotcha tsabola ndi zofanana, monga ginger. Kudya kumawathandiza kuyeretsa ndime za nasalesi, kuchepetsa kupanikizika m'mitsuko ndi mitsempha, ndi kukhuta magazi ndi mpweya.
Ululu chifukwa cha kuchepa kwa kashiamu
Mankhwalawa amathandiza osati mano okha ndi thanzi la mafupa, komanso amachititsa kuti ubongo ukhale wogwira mtima. Choncho, zimathandiza kuthetsa ndi kuteteza kupwetekedwa mutu kumadya zakudya zamtundu wa calcium. Izi zimaphatikizapo mkaka ndi mavitamini onse opangidwa ndi mkaka, makamaka a kanyumba otsika kwambiri a tchizi ndi yogurt.
Kuchiza kwa mutu wamkazi
Oimira zachiwerewere amatha kudwala migraine ndi kumutu, chifukwa mavutowa amayamba chifukwa cha kusamvana kwa mahomoni. Chinthu chofala kwambiri ndi mlingo wotsika wa estrogen. Kuwonjezeka kumathandiza zakudya zokhudzana ndi mafuta ndi mavitamini E:
- mbewu za sesame;
- salimoni;
- salimoni;
- cod mafuta a chiwindi .