Ibali lendlela yokuphucula ukusebenza kwengqondo akufuneki kuthi nakanjani na iqale ngoluhlu lweyona pilisi zibhetele zokuphucula umsebenzi we-neuronal. Kulula kakhulu ukungabandakanyi izinto ezichaphazela kakubi ingqondo - kunokuzama ukukhuthaza inkumbulo ngokuthatha iziyobisi.
Ukunqongophala kwamanani amaminerali kunye neevithamini kunxulunyaniswa kakhulu nokusebenza kwengqondo engasebenzi kakuhle - okokuqala, sithetha nge-magnesium, kunye neevithamini ezinganyibilikiyo ze-A, E no-D., Kubalulekile ukuba uqeqeshe ingqondo rhoqo ukuze kuphuculwe inkumbulo- funda ngeendlela kwezi zinto zingezantsi.
// Izixhasi zomsebenzi wobuchopho
Ukwehla komsebenzi wobuchopho kwenzeka ikakhulu ekwaluphaleni - kokubini kwimeko yesifo sengqondo esixhalabisayo nezinye izifo. Nangona kunjalo, ukuphucula ukusebenza kwee-neurons zobuchopho kuluncedo kuye wonke umntu, kubandakanya ulutsha-ukuphuculwa kwememori kukuvumela ukuba ufunde ngcono.
Inyathelo lokuqala lokwandisa umsebenzi wobuchopho kukulawula inqanaba lehomoni yoxinzelelo. I-cortisol ephezulu ayiphuli kuphela imemori yexesha elifutshane, kodwa ikwanceda ukubakho kokungalali- yona, yona, ichaphazela kakhulu nengqondo.
Kwakhona, into engalunganga yokusebenza kwengqondo kukukhuthaza okugqithisileyo nge-nicotine - ekugqibeleni, isenzo sayo siphazamisa iindlela zendalo zokuveliswa kwe-dopamine yehomoni. Ngamanye amagama, ukukhuthaza ukusebenza kwengqondo, kufuneka uyeke ukutshaya.
// Funda ngakumbi:
- ukungalali kakuhle - izizathu kunye nonyango
- Kutheni i-cortisol iphakanyisiwe kunye nendlela yokuthoba
- ukuyeka ukutshaya?
Amayeza okuphucula ukusebenza kwengqondo
Ngaphambi kokuthatha amayeza ukuphucula ukusebenza kwengqondo, kuyimfuneko ukuphelisa ukungabikho kwesondlo kwizinto eziqhelekileyo. Umzekelo, yi-25% nje kuphela yabantu efumana i-magnesium eyaneleyo imihla ngemihla ngokutya, isimbiwa esineenkcukacha kwingqondo nakwinkqubo ye-nervous system.
Ukongeza, i-acid e-omega-3 enamafutha, ikakhulu imvelaphi yezilwanyana, idlala indima ebalulekileyo ekunikezelweni kwegazi kwingqondo. Kwaye nokuphucula ukusebenza kwee-neurons zobuchopho, kuyimfuneko ukusebenzisa i-calcium eyaneleyo, i-iron, iodine kunye neivithamini ezininzi - ngakumbi ezizezona zinamafutha.
// Funda ngakumbi:
- I-magnesium-kukuphi ukutya okuqulathwe?
- I-omega-3s yemihla ngemihla-ungayithatha njani ioli yeentlanzi?
- Ukutya okusempilweni okungaphezulu kwe-20
Iivithamini kunye neemveliso zobuchopho
Kukho iindidi ezimbini zeemveliso- ezinye ziphucula ukusebenza kwengqondo, kanti ezinye zisiba mbi. Le magnesium ikhankanywe apha ngasentla ithathwa njengeluncedo kwingqondo - ngakumbi, ininzi yamandongomane. Ukongeza, amajikijolo kunye neziqhamo ezithile zibalulekile kwimpilo ye-neurons phytonutrients kunye ne-antioxidants.
Khumbula ukuba ii-antioxidants ziyanceda ukunciphisa amandla oxidizing asimahla-kuba le radicals yasimahla igxile ikakhulu kwingqondo, ukungabikho kweevithamini kunye neeminerals kukhokelela kokubini ekufeni kweeseli zobuchopho kunye nokukhula ngokukhawuleza.
Ukutya okuyingozi kwingqondo kukutya okukhawulezayo kweakhabhohayidrethi (ngokuyintloko iswekile, iilekese kunye nempahla emhlophe ephekiweyo) - zibanga ukuphazamiseka kwemveliso ye-insulin echaphazela ngqo ukusebenza kwengqondo. Ukongeza, iifat ze-trans nazo ziyingozi kuye-ukusetyenziswa kwazo rhoqo kunxulunyaniswa nemisebenzi yememori engalunganga.
// Funda ngakumbi:
- ezona zondlo zibalulekileyo- uluhlu
- iikhabhohayidrethi ekhawulezayo- ziphi?
- Dlulisa amafutha - yintoni ingozi?
Yintoni oyifunayo ukuphucula inkumbulo yakho?
Isondlo ukuze kuphuculwe inkumbulo kunye nomsebenzi wengqondo kufuneka ube nokutya okwaneleyo kwefayibha. Abapheleli nje ekucoceni umzimba wetyhefu, kodwa bakhuthaza inkqubo yokuvuselelwa kweeseli zengqondo - eziluncedo kwimemori. Ukongeza, iphucula imeko yegazi kunye nokuphucula ukuhamba kwegazi.
Eyona nto ibaluleke kakhulu kukusetyenziswa kwee-antioxidants kunye nee-phytonutrients - zombini iivithamini C, E no-A, kunye nenani lezinto ezifumaneka kwimifuno ekhanyayo, iziqhamo kunye namajikijolo. Eyona nto iluncedo ziidreyikhi ezimnyama, itshokholethi, imifuno eluhlaza enamagqabi, kunye neembewu chia.
Kukuphucula njani inkumbulo?
Ukuphucula inkumbulo kunxulumene ngokusondeleyo nokukhuthaza umsebenzi wobuchopho - kokubini ebusheni kunye nokuba mdala. Ekwakhiweni kolwazi olutsha, ukuphuculwa kokunikezelwa kwegazi kwingqondo kunye nokuphuhliswa kokunxibelelana okutsha kwe-neural kufezekiswa-okuphucula ngokuthe ngqo ukusebenza kwengqondo.
Iindlela ezahlukeneyo zokuphucula inkumbulo ngokukhawuleza nakweyiphi na iminyaka:
1. Gcina idayari
- Ukugcina idayari ayiphuhlisi kuphela amandla okuthetha ngesiqu sakho (enyanzela umntu ukuba ahlalutye iintshukumo) -kodwa kufuna ukwenziwa kwemisebenzi yememori ukuchaza iziganeko. Ekugqibeleni, ivuselela umsebenzi wee-neurons.
Gxila kule nto uyenzayo.
- Yiyeke ukuqonda eyona nto uyijonga ngokwendlela ubani abukele ngayo. Cazulula ukuba kwenzeka ntoni kuwe ngexesha lasemini - endaweni yokutya ukutya ngoomatshini phambi kweTV, ukutya ukutya ngesazela.
3. Dlala umdlalo wepuzzle
- Ukuphucula inkumbulo, kubalulekile ukuba ungapheleli nje ekuyazini ulwazi, kodwa ulusebenzise ukuvuselela ingqondo - dlala imidlalo yengqondo kwi-smartphone, okanye ngokulula uzama ukufumana unxibelelwano rhoqo okanye uqhagamshelo lwezinto esele uzibona kunye neengcinga.
4. Funda ukucamngca
- Okokuqala, ukucamngca kunciphisa uxinzelelo kunye nokunciphisa inqanaba le-cortisol ye-hormone (khumbula ukuba i-cortisol ephezulu ibhubhisa ngokoqobo ubuchopho kwaye iphazamisa imemori kakhulu)-Ukucamngca kukwafaka isandla ekudalweni konxibelelwano olutsha lwe-neural.
5. Funda ngakumbi
- Ukufunda ngokuqonda ngenye yeendlela eziphambili zokuphucula inkumbulo kunye nokusebenza kwengqondo, kuba oku kukhokelela ekusekweni kwee-synapses ezintsha- iindawo zonxibelelwano ezikhethekileyo phakathi kweenkqubo zeeseli zemithambo-luvo. Ezinye izifundo zibiza umyinge wokufunda ofikelela kwiiyure ezimbini yonke imihla.
6. Yenza umthambo rhoqo kwi-Cardio
- Owona mthambo ubaluleke kakhulu kwingqondo kukuziqhelanisa ne-Cardio rhoqo-baphucula ukuhamba kwegazi emzimbeni wonke, kubandakanya nengqondo. Nokuba ukuhamba ngebhongo kucoca ingqondo yenkunkuma ye-metabolic ebandakanyeka kuphuhliso lwesifo se-Alzheimer's.
// Ukuqhubeka nesihloko:
- ukucamngca ngokulula kwabaqalayo
- umgangatho wamanqanaba ngosuku-iitafile zobudala
- I-Cardio - yeyiphi engcono?
***
Ukuphucula ukusebenza kwengqondo kunye nokusebenza kwememori, kubalulekile ukuba utye njani ngokufanelekileyo kwaye uzilolonge rhoqo. Ngokukodwa, ukusilela kwe-magnesium kuyichaphazela kakubi ingqondo - njengokusilela kwefayibha ekutyeni.
umthombo: sukoku.ru