Muaj ntau ntau txoj hauv kev kom nyob twj ywm thiab ntse. Los ntawm lwm txoj kev kho rau tshuaj ntsuab, cov kev zoo no yuav pab txhawb koj cov khoom tsim tau, tiv thaiv koj lub paj hlwb raws li koj hnub nyoog, thiab ua kom koj txoj kev nyab xeeb zoo zuag qhia tag nrho.
Kev Noj Qab Haus Huv Rau Ntseeg
Kev ua kom tiav rau qee hom khoom noj yuav pab tau koj nyob ruaj khov thiab ntse. Cov khoom noj muaj xws li:
1) Ntses thiab Flaxseed
Flaxseed thiab oily ntses xws li ntses thiab sardines muaj cov roj omega-3 fatty acids uas yog ib qho tseem ceeb ntawm fatty acid uas plays lub luag haujlwm tseem ceeb hauv kev ceev lub paj hlwb. Ib daim ntawv tshaj tawm uas tau tshaj tawm hauv Kev Txhim Kho hauv 2013, piv txwv, qhia tias omega-3 fatty acids yuav pab tua tau cov laus hauv kev puas hlwb.
Tshaj li cas, qee qhov kev tshawb fawb pom tias omega-3 fatty acids yuav pab kom paub zoo. Hauv kev tshawb nrhiav luam tawm hauv Neuropsychopharmacology hauv 2015, piv txwv, omega-3 supplementation tau pom los txo cov tsos mob ntawm kev tsis ntseeg hauv cov menyuam yaus.
2) Cov Khoom Noj Khoom Haus Kom Muaj Antioxidant
Cov tshuaj tua kab mob antioxidant tej zaum yuav muaj kev tiv thaiv kev tiv thaiv kev laus ntawm kev poob siab (piv txwv li, cov txheej txheem kev puas siab puas ntsws nrog cov txheej txheem xws li mloog, nco, thiab daws teeb meem), raws li kev tshawb xyuas tshawb fawb tawm hauv cov European Journal of Nutrition in 2013 Saib ntawm 10 qhov kev tshawb xyuas yav dhau los, kev tshuaj xyuas cov kws sau ntawv tau pom muaj qee cov pov thawj tias antioxidant cov as-ham xws li vitamin C thiab vitamin E yuav pab txo qis qis dua.
3) Ntsuab Tshuaj Ntsuab
Kev tshawb fawb tshuaj raws li lub paj hlwb thiab Cognition hauv 2008 qhia tias ntsuab tshuaj yej noj yuav txhim khu kev kawm thiab cim xeeb. Tsis tas li ntawd, ib txoj kev tshawb fawb tau luam tawm hauv phau ntawv xov xwm Nutrients hauv 2014 pom tias niaj hnub ntsuab tshuaj yej kom tsawg zog pab txhim kho kev ua haujlwm hauv ib pab pawg me me ntawm cov laus.
Kev Tiv Thaiv Kev Ua Si rau Kev Kho Mob Lub Hlwb
Muaj ntau hom tshuaj ntsuab uas qhia tias kev cog lus yog kom muaj kev sib xyuas thiab ntse. Ntawm no yog saib ntawm kev tshawb fawb tom qab ob ntawm cov kev pabcuam:
1) Curcumin
Nqa los ntawm cov tshuaj ntsuab turmeric, curcumin tau pom los txhim kho kev txawj ntse hauv qee yam kev tshawb fawb ua ntej. Ntxiv thiab, txoj kev tshawb fawb tau luam tawm nyob rau hauv International Journal of Biochemistry thiab Biophysics nyob rau xyoo 2015 los txiav txim tias curcumin yuav nce hlwb ntawm docosahexaenoic acid (ib qho omega-3 fatty acid uas pom muaj txiaj ntsim ntawm kev paub lub luag haujlwm).
2) Rosemary
Txhua hnub txais tos ntawm cov tshuaj ntsuab muaj peev xwm pab txhawb nqa kev paub thiab kev nco hauv cov laus, raws li txoj kev tshawb fawb me me luam tawm hauv phau ntawv Journal of Medicinal Food hauv xyoo 2012.
Txoj kev ua neej rau kev ua kom zoo dua
Cov cwj pwm kev ua neej nyob rau hauv koj lub neej uas yuav pab tau koj ua kom tau ntsej muag thiab ntse xws li:
1) Npaj Txaus Txaus
Ib qho zoo ntawm kev tshawb fawb tau pom tias kev deprivation pw tau muaj feem xyuam tsis zoo ntawm kev txawj ntse, xws li ua teeb meem rau kev ua kom pom tseeb thiab cim xeeb. Kev pab txhawm rau txhim kho koj txoj kev pw tsaug zog, mus rau qhov no kom paub txog txoj kev ntuj tsim kom muaj zog.
2) Kev qoj ib ce
Kev tshawb luam tawm nyob rau hauv Neurology hauv xyoo 2010 qhia tias taug kev yam tsawg kawg yog rau mais ntawm ib lub lim piam twg yuav khaws cia nco hauv cov neeg laus laus.
Txoj kev tshawb no kuj pom tau hais tias kev ua si li niaj zaus pab sib ntaus sib tua hauv kev loj hlob hauv lub hlwb loj.
3) Tswj Koj Tus Kev Ntxhov Siab
Xws li pw tsaug zog ntawm kev pw tsaug zog, cia koj cov kev ntxhov siab txhua hnub mus xyuas tsis tau zoo heev. Yuav ua kom nyob ruaj khov thiab ntse, nws tseem ceeb heev uas yuav tau ua txhua txhua hnub kom txo koj cov kev ntxhov siab.
Kev Ntsuas-Lub Cev Lub Cev rau Cov Tsom Faj Ntau Tshaj
Tsis tsuas yog pab cuam rau txoj kev ntxhov siab xwb, cov tswv yim nram no yuav pab kom koj nyob ruaj thiab ntse:
1) Kev xav
Nyob rau hauv kev tshawb ntawm 40 cov tub ntxhais kawm ntawv kawm (luam tawm hauv lub Xib Hwb ntawm National Academy of Sciences hauv Teb Chaws Asmeskas hauv xyoo 2007), cov kws tshawb fawb tau pom tias 5 hnub ntawm 20 feeb kev xav txog kev xav paub txog kev txhim kho, thiab muaj kev ntxhov siab, qaug zog , npau taws, thiab kev nyuaj siab.
2) Tai Chi
Luam tawm hauv Phau Ntawv Teev Tsab Tshuaj Tiv Thaiv Tiv Thaiv Mob Hauv Tebchaws Amelikas hauv xyoo 2015, kev ntsuam xyuas txog cuaj yav tas los cov kev tshawb fawb qhia tau hais tias kev noj tshuaj tuaj yeem pab txhim kho kev nco, nco, thiab lwm yam kev ntsuas ntawm kev txawj ntse ntawm cov neeg laus noj qab nyob zoo.
Cov chaw
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Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.