Food For Thought: What to Eat to Boost Your Memory Kuleni matunda ili kuongeza memory

[Herbalist Dr MziziMkavu]

I know I’m not alone in often forgetting names of close friends, or recalling the name of the book that I recently read, or heck, that I’mcurrently reading. Occasional memory lapses are a normal part of aging and the decline of estrogen that puts us into menopause in our 40s and 50s contributes to the “brain fog” that’s typical for women during this chapter of our lives.

But, like most boomer-aged women, I worry that these occasional memory lapses could worsen down the road. Is there something that we can do, or take, to improve our chances of avoiding age-related memory deficits?In his book, “The Most Effective Ways to Live Longer,” nutritionist Jonny Bowden PhD makes his case for the need to consume more antioxidants in our daily diets. Antioxidants are

vitamins and minerals that protect and repair cells from damage caused by free radicals.Specifically, he recommends an eating strategy that involves consuming foods that have been tested for antioxidant power and found to be outstanding performers. Fortunately, the government has compiled a database of foods that fall into this category. It’s called the ORAC Scale.​

What is the ORAC Scale?

ORAC stands for Oxygen Radical Absorbance Capacity and The ORAC scale is a standardized test used by the USDA to measure the Total Antioxidant Potency of foods and nutritional supplements. Thus, this test reveals a food’s true age-fighting potential. Jonny Bowden

calls them “superstar foods.”The top rated ORAC fruits are prunes, raisins, blueberries and strawberries; and the top rated ORAC Vegetables are Kale, Spinach, Yellow Squash and Brussel Sprouts. Spices such as Marjoram, Oregano, and Peppermint are winners too and should be used in your cooking as often as possible, according to Bowden.​

A Prescription for Blueberries

Bowden writes that ORAC foods have a particularly powerful effect on the brain, and recommends eating one cup of blueberries three times a week for a memory boost. Personally, I eat half a cup daily for an extra boost.“Blueberries are the ultimate memory food,” he writes. “They’re loaded with compounds that fight both oxidation and inflammation.”He offered three other nutrition-related recommendations for boosting brain power:​

Eat cold-water fish at least twice a week.

Cold-water fish such as salmon contains Omega 3s, which are particularly important for cognitive function.​

Follow the Mediterranean Diet.

This way of eating emphasizes the consumption of vegetables, fruits, legumes, fish and olive oil.​

Add Turmeric to Your Food.

If you love curry, this won’t be hard for you. Its active ingredient, curcumin, has been found to reduce oxidative damage and prevent inflammation in the brain. Bowden also suggested that we “shop so your grocery basket looks colorful. You’ll automatically be eating a ton of high-antioxidant (high-ORAC) foods.”

Tujitahidi kula Matunda ili tuongeze kumbukumbu ya akili jamani nchi yetu ni tajiri sana kwa matunda tuleni kwa wingi na tuwape watoto zetu matunda kwa wingi asanteni.​

 

[Gaijin]

Nikizungumza kwa tajiriba binafsi, matumizi ya bizari [au binzari kama wengine wanavyoita] yamepungua hususan kwa wakazi wa mijini. Sijui kama inatokana na ile fikra kuwa bizari inatumiwa na watu wa kipato cha chini ambao hawamiliki pesti ya nyanya au nyanya ya kopo ya kufanya mchuzi upate rangi, lakini si aghlabu sana kuona watu wakipikia bizari mijini kwa watu wenye kipato cha kati.

Hii ni hasara kwetu kwa sababu kuna tafiti za kisayansi zinazoashiria kuwa sababu kuu ya wazee nchini India kutopatwa na ugonjwa wa kupoteza kumbukumbu ni kutokana na ulaji mwingi wa bizari

*Kwa wale wasiopenda ladha yake, wanaweza kuila katika njia ya vidonge vinavyopatikana katika maduka ya tiba asili ya nchi za Asia, kama wazee wengi katika nchi za Asia wanavyofanya

 

[Gaijin]

Vyakula vyengine ambavyo ni vizuri vinavyopatikana kwa wingi Tanzania ni pamoja na
Nyanya
Broccoli
Karanga
Mbegu za maboga

 

[LEGE]

Na ulaji wa vyakula visivyo koborewa na hasa utumiaji wa ngano ,ulezi,mtama na nafaka zingine zisizo koborewa.

Pia nanasi nalo huhusika sana na mambo ya kumbukumbu bila kusahau ASALI nayo ni mchawi mwingine.

 

[Angel Nylon]

Ok, na nliwahi kuskia lozi pia nzuri kwa kuongeza memory

 

[BADILI TABIA]

Vyakula vyengine ambavyo ni vizuri vinavyopatikana kwa wingi Tanzania ni pamoja na
Nyanya
Broccoli
Karanga
Mbegu za maboga

mbegu za maboga............ kwetu tunaungia mboga, sijui zinakuwa na ubora ule ule?

 

[BADILI TABIA]

hivi binzari mbichi inapatikana? naitafuta sana......si tu kuwa ni lishe bali ni dawa pia

 

[Gaijin]

mbegu za maboga............ kwetu tunaungia mboga, sijui zinakuwa na ubora ule ule?

Ubora wake haubadiliki hapo. Ningefurahi kama ungenifundisha namna zinavyotumiwa kuungia mboga. Recipe ya mboga moja please

hivi binzari mbichi inapatikana? naitafuta sana......si tu kuwa ni lishe bali ni dawa pia

Inapatikana kwa wingi sokoni Kariakoo. Ukifika huwezi kuikosa. Au kama una nyumba yenye upenu unaweza kuotesha mwenyewe au hata kwenye pot tu

 

[bht]

Gee mbegu za maboga matumizi yake kwenye kuungia mboga ni kama karanga vile, zinakaushwa, zinatwangwa vizuri zilainike kisha unapika mboga yako kama ni majani ya maboga, mnafu, majani ya kunde, basi weye wauingia kama nazi vile...lol

...unaleta mambo ya recipe hapa mie najua wapi basi, nikwambie fungu la mchicha, pinch ya unga wa mbegu za maboga:hand:

 

[Gaijin]

Gee mbegu za maboga matumizi yake kwenye kuungia mboga ni kama karanga vile, zinakaushwa, zinatwangwa vizuri zilainike kisha unapika mboga yako kama ni majani ya maboga, mnafu, majani ya kunde, basi weye wauingia kama nazi vile...lol

...unaleta mambo ya recipe hapa mie najua wapi basi, nikwambie fungu la mchicha, pinch ya unga wa mbegu za maboga:hand:

Hehehe nataka useme kwa mchicha kicha kimoja, basi robo kikombe zitatosha

 

[BADILI TABIA]

Hehehe nataka useme kwa mchicha kicha kimoja, basi robo kikombe zitatosha

bht amejibu

 

[EMT]

Nikizungumza kwa tajiriba binafsi, matumizi ya bizari [au binzari kama wengine wanavyoita] yamepungua hususan kwa wakazi wa mijini. Sijui kama inatokana na ile fikra kuwa bizari inatumiwa na watu wa kipato cha chini ambao hawamiliki pesti ya nyanya au nyanya ya kopo ya kufanya mchuzi upate rangi, lakini si aghlabu sana kuona watu wakipikia bizari mijini kwa watu wenye kipato cha kati.

Hii ni hasara kwetu kwa sababu kuna tafiti za kisayansi zinazoashiria kuwa sababu kuu ya wazee nchini India kutopatwa na ugonjwa wa kupoteza kumbukumbu ni kutokana na ulaji mwingi wa bizari

*Kwa wale wasiopenda ladha yake, wanaweza kuila katika njia ya vidonge vinavyopatikana katika maduka ya tiba asili ya nchi za Asia, kama wazee wengi katika nchi za Asia wanavyofanya

Gaijin bizari kwa kimombo inaitwaje?

 

[SMU]

....bizari kwa kimombo inaitwaje?

curry powder, turmeric

 

[Herbalist Dr MziziMkavu]

curry powder, turmeric Bizari au manjano

 

[Gaijin]

curry powder, turmeric Bizari au manjano

Mbali ya faida hiyo; bizari inaweza kutumika katika kulainisha na kuleta mng'aro kwenye ngozi

Matumizi

Changanya unga wa bizara na maji kidogo, kutengeneza rojo zito. Pakaa rojo hilo usoni na wacha hivyo kwa kiasi cha dakika kumi, hadi ianze kukauka

Osha kwa maji baridi.

*Face pack hii inaweza kutumika kiasi cha mara mbili au tatu kwa wiki kwa ajili ya matokeo bora

Tanabahi
Kwa watu weupe pee, mchanganyiko huo, unaweza kusababisha ngozi yako kuonekana ya njano