Huaora tōtika mō te mahara pakeke. He aha taero whakapai ake mahara

Pūmahara - he tikanga matatini, me te ki tonu o mea ngaro. Ngā mihi ki a ia, te tangata kua he tika ki te heke mai. Ko te ahei o te rokiroki i nga haamana'oraa katoa o nga ngā te mahara. Ko reira e tika ana ki te āhuatanga rite e mau me te wheako iwi. I roto i te ora rā, ko nga wa katoa te mahara o tetahi kaupapa i roto i te mahi. Iwi e mate ana i te mate wareware (ngaronga o te mahara), e taea ki te kite i te mau haapiiraa o te ora. Katoa ra i ratou ki te tīmata katoa i runga i ano, ano, me te ano te hanga i te hape tawhito. Kai huaora mō te mahara, pakeke me ngā tamariki e taea te whakapai ake i te mahi o te taua tikanga matatini.

Ko te wāhanga matua

he mahi taua o te roro i roto i te take o te tino arotau o tona mahi ngā o ngā wāhanga e toru: te kaha taketake, huru tatauranga me te tinana. Ki te te kai i roto i rawaka moni ngā huaora mō te mahara, Ko te nui māmā ki te akakoromaki i raruraru maha te pakeke.

• kaha tuatahi - ko te makings o takoha roro tangata i te natura. E tano ia tapao o tatou e ia i roto i rerekē nekehanga, whai ratou.
• tūnga mahara Statistical - tetahi atu wāhanga whakatau i te pūmanawa o te āhuatanga roro. E ai ki ngā tohunga, nga taea o to tatou "mea hina" Ko tata ta'efakangatangata. Ko te nui katoa o neurons i roto i te roro - 14 piriona (ahakoa te meka e te maha o interconnections i waenganui ia ratou unquantifiable noa). whakaritea Tūnga o te tinana taua e āhuatanga maha. pā Ko tōna mahi vero autō, āhua tinana me te aronganui o te tangata, mahi, me te pera i runga i.
• mahara Natrenirovannosti. I raro i kei te mohio ki tenei parau rite tautooraa auau momo psychophysiological, te whakapai ake te mahi roro. tino taea kawenga nahanaha ake i tenei tangata pea. kia kore tatou e wareware i reira he huaora whai hua ki te whakapai ake i mahara. I roto i te te taha ki te whakangungu tukua ratou ki te whakatutuki i ngā hua tiketike.

Mahi mahara i roto i te moe, me te 'ā'ā

I roto i te toenga o e kawea i nga tukanga roro, i whai wāhi te neurotransmitter tino nui (ki te wae whakapumautia i waenganui i neurons tuku e tuku karere) Opora. I roto i te take o te mahi tinana nedosypanija matū tohua te tino iti. I tua atu, i whakaturia te roro tangata tuatahi ki te manawataki tūturu o te moe, me te kia mataara, engari no te mea kei te hanga i te reira i te tukanga katoa whakaora i roto i roto i reira te po. fakamasiva moe tonu pēhia pānga te roro. I roto i te take pērā kore maha e te āwhina ara huaora mō te mahara. kia mārama kia mohio ki ngā pakeke e moe reka - te kī ki te mahi paetahi o te roro.

kia hoki whai mahi tinana te pānga painga i runga i te mahi o "mea hina." āhua Hohe, rere nahanaha, me te haere i roto i te rangi hou - ka whai hua tenei katoa i runga tinana.

kai

He aha huaora e hiahiatia ana ki te whakapai ake i mahara? ui tenei pātai maha iwi ia wā. Koinei, arotau mahi roro i roto i te āhua o te kai tōtika tika. Me mōhio e taea maha hua ōrite arahi ki tukanga degenerative i roto i te roro. Kia aroha mai, e kore e kitea tonu te hua taua. I muri i te tarepa o ngā matūkai i roto i te tinana puta reira āta, me te he tāpiripiri. Ko reira reira kia ngā te kai tika i te momo o te kohi whai hua, me te auau o ngā kai kei roto huaora me ngā ōpapa ki te whakapai ake mahara, whakarongo, me te maramarama. A he aha te ahua o ngā wāhanga, tātari tatou i roto i te taipitopito atu:

• Warowaihā. O te katoa taimaha o te tinana katoa o te roro tangata, ko te 2 anake%. Heoi, ko te nui o te pūngao pau, maha tae ratou 20%. Ka rite ki matau koutou, kua i titiro tonu te puna matua o te pūngao rite warowaihā. Ko te kukū rawa o matū i roto i roto i pata katoa, hua, huawhenua, hua, te honi, me te pera i runga i. I roto i te take o te rōpū iti o te matū i tohua e taea te whakawhanake retardation roro. Taua tauākī kia āta whakarongo ki te hunga e mahi i te kai pūmua.
• Pūmua. E kore tetahi e whakakahore i te faufaa o teie mau āhuatanga ki te tinana. Ko ratou nga poraka hanga nui o neurotransmitters me ngā pūtau io e tautoko mahara i roto i te āhua tika. Kei te oho Pūmua me te whakaputa pūngao. I roto i te take o te kaimahi o te huru tinana o te tangata ka timata ki te tupuheke, ka ite reira pouri, me te ngenge. kia te kai kia pau i runga i te wā i roto i te tikanga ki te karo i tēnei āhuatanga, me te ki te hanga i tētahi taiao tino pai mo te roro (i te iti rawa e toru ngā wā i te wiki). Ko te tino tino konei ko te mīti. maha painga waiu, ika, hua me te tīhi kua hoki.

• Fats. Fakataha ki te wāhanga i runga, tukua hoki ratou te tinana ki te ake i runga i te pūngao. E tano ia tapao e he nui atu painga atu te "whanaunga" o mai i te kararehe (ki te haunga o te wāhanga o te takenga huawhenua hinu ika). kia kore iti iho i te 15% te kai i roto i te matū rahi i tohua.

Products e whakapai ake mahara

Ko te kōwhiringa pai o te kai tōtika pai - he momo o te kai pau kei roto i te kai i runga, me huaora mo te hinengaro. kia ki tonu Power mo te mahara ki te nui mōrahi o ngā matūkai, me te ratou pūhui. Me kï reira e kua kitea te hunga i roto i tika e pā ana ki tetahi hua.

• Panana - he puna pai o te warowaihā pänga. Kei te reira i waikawa amino pērā i methionine, Peta, tryptophan, me te huaora C, PP, B1 me B2.
• Hua - te hua tino pai mō te mahara whakapai ake. Ko te whai hua tino kia whakaaro hua koitareke. Kei roto ratou huaora PP, B2, B1 me te A. ngā te huinga o te waikawa amino cysteine, lysine, waikawa glutamic, methionine me te tryptophan.
• purapura Germinated. I roto i taua hua, i reira he pāhare pāporo, ūkuikui, konupora, konupora me te konutea. I roto i te hua totokore puta hoki konupūmā, selenium, rino, me te parahi. Tautuhi o huaora konei me i haaputapū katoa ki tona momo o Huaoraate, F, E, B9, B6, B5, B3, B2, B1.
• Honey - he pātaka o te warowaihā. Kei te tito te reira o 22 o te 24 ngā huānga wahi faufaa, e te hunga i roto i te toto tangata. Ka taea e tenei hua te whakakapia humarie huka.
• Hinuhinu ika - karaka, taraute, karaka me te hopu. Ko reira tonu o te Omeka-3 (he momo faufaa o te ngako).

Tino nui mo te hinengaro, me te mahara huaora

rawa he nui hoki tino mahi roro B. Studies kua whakapumautia ratou whai huatanga huaora B. tauturu i ēnei huaora ki te whakapai ake i mahara pakeke whakarongo me te whakaaro. I tua atu, he painga ki te pūnaha io enei matū. He te kaha ki te mahi rite antioxidants, Ka taea e enei huaora te waihanga i tētahi taiao tiaki mo te roro i te kau o kawenga nui. hoatu ratou pūtau o ngā rāpoi ngota hāora, te ārai i te tukanga hoholo tinana i faahitihia. Ki te kore o ngā wāhanga whai hua ai ite iwi ngoikore, te momoe, pau te, mate mahara, ngaronga o te hiahia, me te pera i runga i. Kia titiro a ki huaora mō te mahara pakeke. Rārangi o ngā hua i roto i nei e tū ratou, ka tukua ki te whakatau i te kai tino pai.

Ko te rārangi o huaora mō te mahara me te hinengaro

Kua whakaaro ake koutou e pā ana ki te tini o ngā matūkai te tinana riro te hua tino tikanga? A feruri i te mea ki te huaora whakapai ake mahara me te roro mahi tangata e taea te utu i te kai.

• Thiamine (B1). taea ki te hanga i tētahi taiao tika mō te whanaketanga o ngā tukanga aauraa me hinengaro i roto i te roro tenei huānga he. I roto i te take o te hē thiamine i roto i te tinana tangata, ko te pai-pānui i whakahiato waikawa uric te taikaha e pä te roro. Homai te meka e te maimoatanga wera e taea te whakangaro i te pūhui, kia pau hou etahi hua me huawhenua. Kei te kitea hoki B1 i roto i ngā kai pērā i te ika, te hēki, te nati, kai, oatmeal, pī, me te Buckwheat.
• Huapuhuikowhai (B2). Ko te mahi matua o tenei huānga - te whakaterenga o te tukanga hinengaro. Huaora mahuinga ia rite i roto i te take o te mahi tinana, me te hinengaro kaha, no te mea whakarato reira te tinana ki te pūngao. Rich i roto i te Huapuhuikowhai hua e whai ake nei: kāpeti, pī, aramona, greens tōnapi, pini matomato, rewena o Brewer, tōmato, me te pera i runga i.
• Huapeka (B3). taea ki te whakapai ake i te huru o te mahara tenei huaora ko, mai hua te pūngao i roto i ngā pūtau io. He taonga i roto i te taua kai ratou: nati, te waiu, heihei, hua manu toene, huawhenua matomato, Buckwheat, ika.
• pantothenate konupūmā (B5). Tenei huaora Ko te momo stimulant mahara wā roa-. whakahaere te reira i te tuku i te neuron ki neuron ponana io. Haunga te whakaputa whākōkī ki te tu atu i te pānga kino o te nikotīni me waipiro, kia whakaaro huaora mō te mahara. ako ngā pakeke i ratou hua: pī, ate, hua, hua, hānati. he taonga i roto i te te konupūmā pantothenate Buckwheat, hua miraka, kāpeti hoki reira.
• Pyridoxine (B6). Ko te whāinga matua o te pyridoxine - ki te whakapai ake i ngā āheinga hinengaro. Whakanuia te ihirangi o tenei paru e taea kia i te utu o te rīwai, hua, kāpeti, nati, he panana.
• waikawa folic (B9). taea ki te faaitoito i te pānga painga i runga i te tere tamau me te whakaaro tenei huaora he. I decelerated reira i raro i tona mana kei te ko CNS whakaongaonga. He taonga i roto i te hua miraka, nati, te tīhi, āperekoti, kamokamo, ngā rekiumu, kai whero ratou.
• Cyanocobalamin (B12). Taua huaora ai te mahi o ia rā o te tinana tangata, me te he kawenga mo te whakawhiti i te moe ki 'ā'ā me te hurihia. Kimihia taea B12 e i roto i te hua e whai ake nei: te tīhi, te heihei, hopu, mīti, rimurapa, a na i runga i.
• waikawa ascorbic (huaora C). Ko te antioxidant kaha e tiaki te tinana i te kikī hinengaro tinana ranei. Rauemi o te huaora C: kōkihi, hua citrus, currants, pepa, kāpeti, aporo, āperekoti, tōmato.
• Calciferol (E). Ko tōna mahi matua ko te tango o tāoke i te tinana, te whakapai ake i te mahi o te pūnaha Cardiovascular, te tiaki o te mahi roro. kitea ana tēnei huaora kei roto i ngā kai pērā i te nati, ngā hinu huawhenua, purapura, ngā rekiumu, oatmeal, hua, ate, me pera i runga i.

Kohuke e whai he pānga pai

Miharo e pā ana ki te mea e tika ana huaora mo te whakapai ake o te mahara, he mea nui ki te mahino e hiahia te tinana, kahore anake i roto i tenei wae. mana nui me ngā kohuke. Ka rite ki kī mua, e taea tika kai tōtika te arotau i mahi roro.

• Iodine. whakapiki i te reira i mahara, me te regulates te pākia. kitea te kukū tiketike o te huānga e i roto i iodized tote, kaimoana me te rimurapa.
• Selenium. stabilizes te reira i te pūtau roro, whakapiki i te tūāhua, e whakarato ana te tiaki o te pūngao. Roto i roto i te Buckwheat, kaimoana, kai, oatmeal me te witi.
• He aha e huaora mo te mahara o te pakeke? No iti pai atu i te i runga ake ko te konutea. Kei te whai wāhi tika ia i roto i te hanganga o ngā pūtau roro tangata, whakanuia ana aro. He taonga i roto i ratou iroriki witi, kai whero, rewena o Brewer, kaimoana.
• Iron. Whakatoko i te whakawhitinga o te hāora ki ngā pūtau roro, whakapiki i arotahi piki kāwanatanga mahara. kitea mai te rino no roto i pini, kai, Buckwheat, aporo, te witi, me te persimmon.
• Fatty acids Omega 3. Āwhina ki te whakapai ake i te maramarama, te whakapai ake mahi roro. Roto i roto i te ika hinuhinu, te hinu huawhenua, nati, purapura, harakeke.

hua taiepa mo te whanaketanga o te mahara

Kia aroha mai, i roto i te nuinga o te wā, te tangata hou taea ki te aroturuki tonu to koutou kai ko. whakatika te pātai rite ki te wahi ki te utu i te huaora mō te mahara pakeke. Ingoa o raau taero, e whakaahuatia i raro nei, he mōhio ki tokomaha. E taea e ki te whakarato i te tinana ki te kohuke faufaa me huaora enei complexes.

Kei raro whakarārangi tatou i taero whakapai ake mahara. Heoi, kia mau i roto i te ngakau e inofrmatsiya aroaro i raro ko o pūāhua familiarization. e kore te mahi whaiaro medicate-. Kia tino ki te kōrero ki tō tākuta.

Ko te kupu, nga complexes kei roto huaora mō te mahara pakeke (ko tawhiti i oti i te rārangi, ka rite ki te pai rawa o te faaineineraa e tika ana ko mo te mātanga):

• "Vitrum Pūmahara". Tēnei māngai whakapiki i mahi hinengaro, whakapiki i te tohanga toto i roto i te roro, whakapiki i te mahara, me te aro kukū.
• "Aktiv lecithin." taea ki te whakapai ake i te mahi rokiroki o te roro i roto i ngā pakeke i te matatini i runga-whakahuatia he. Kei te whakamahia te reira ki te whakapakari i te raru, me te whakapai ake i te maramarama. I roto i tona hanganga reira he lecithin me huaora o rōpū B.
• "Memory nōna". Ko te tarukino whai hua, me te haumaru tino tenei. Whakamahia i roto i te wā o te taumata teitei hinengaro o te ahotea, te ino o te aro, me te mahara, mo te ārai o ngā huringa e pā ana-tau. He kahore contraindications te matatini.

hua Baby

Ka rite ki matau koutou, e taea huaora hē meinga he momo o abnormalities i roto i te hauora o te tamaiti. Tuatahi o ngā tamariki katoa mamae i te ino o te roro. Tohu o tenei ko nga sensations e whai ake nei: rohirohi, ngā mōhiohio absorption rawakore, mate mahara, te kore o te kukū.

Tohunga tūtohu e te mau metua hoatu ratou kuao etahi huaora mō te mahara. Te whakapai ake mahara i roto i ngā tamariki i muri i te fariiraa i te complexes raro-whakaahuatia kitea e te nuinga o te mau metua vahine. Ko te mea matua - mahara e kia whakamahia ratou i muri noa kōrero i te tākuta tamariki.

Tatou i teie nei tahuri ki te matua. Tenei e te tahi mau raau taero te whakapai ake i mahara o ngā tamariki:

• "Ko e Kuini." he raau huaina tamariki kōhungahunga tūtohutia "Te Kuini o te Omeka-3." Kei te hua te reira i rite te tirikara. Hei wāhanga o te moni he ngako hauora Omeka-3, me te he matatini o te 10 huaora.

• "VitaMishki". Excellent taputapu ki te whakapai ake i roro o te tamaiti. Ko te pūtake o te faaineineraa ngā inu. "VitaMishki" e taea ki te arotau i mahi roro, engari ano ki te whakapai ake i te pūnaha ārai mate o te tamaiti e kore e anake. E kore e te tarukino i roto i korotutu me tae.
• "Junior Bi Vays." Tenei faaineineraa huaora-kohuke i āta hangaia ki te tautoko i te whanaketanga ā-tinana, me te hinengaro o te rauropi taitamariki. iodine wātea, selenium me te maha huaora i roto i te matatini. Whakaritea ki ngā tamariki i raro i te 6 tau o tau. He kahore contraindications te tarukino.

mutunga

Ki te he āwangawanga e pā ana ki te puta raruraru ki te mahara koutou, ko te mea tuatahi ki te mahi - ki te whakatika i tō kai. Kia mahara, kia roto i te kai nga huaora tika katoa hoki mahara. Ngā pakeke me ngā tamariki e kua whakaritea e ki te tango i ngā whakaurunga motuhake, kia mohio ki te matapaki i tenei take ki tō tākuta.