Izolo ndithumele ukomeleza njani inkumbulo kwaye wanika iingcebiso ezi-2 ezisisiseko. Inqaku lanamhlanje yintsimbi yokugqibela kule macropost kwaye ndiza kunika iingcebiso ezi-3 eziphezulu ukunqanda iingxaki zememori.
1) Gcina uxinzelelo phantsi kolawulo.
Uxinzelelo lolunye lweentshaba ezimbi zengqondo. Ixesha elingaphezulu, ukuba lishiyiwe lingaqwalaselwa, uxinzelelo olungapheliyo lutshabalalisa iiseli zobuchopho kwaye lonakalise imvubu, ingingqi yengqondo ebandakanyeka ekwenziweni kweenkumbulo ezintsha kunye nokubuyisa ezindala.
Ukucamngca: olona hlobo lokunciphisa uxinzelelo.
Ubungqina benzululwazi ngezibonelelo zempilo yengqondo yokucamngca kuyaqhubeka nokunyuka. Izifundo zibonisa ukuba ukucamngca kunceda ukuphucula iintlobo ezahlukeneyo zezifo, kubandakanya ukudakumba, unxunguphalo, iintlungu ezingapheliyo, isifo seswekile, kunye noxinzelelo lwegazi. Ukucamngca kunokuphucula ukugxila, ukugxila, ukuyila, kunye nokufunda kunye nezakhono zokuqiqa.
Ukucinga ngengqondo kubonisa ukuba abacamngca rhoqo banomsebenzi omninzi kwicala lasekhohlo langaphambili, indawo yengqondo ehambelana neemvakalelo zovuyo.
Ukucamngca kukonyusa ubungakanani becortex yecerebral kwaye kukhuthaze unxibelelwano phakathi kweeseli zengqondo, ethi yonyusa ubukrelekrele bengqondo kunye nenkumbulo.
Ngolwazi oluthe kratya malunga nokucamngca, bona: Ukucamngca ukulawula iimvakalelo kunye nokuphucula ukufunda.
Lumkela ukudakumba.
Ukongeza koxinzelelo, uxinzelelo lunefuthe elibi kwingqondo. Ngapha koko, ezinye zeempawu zokudakumba zibandakanya ukungakwazi ukugxila, ukwenza izigqibo nokukhumbula izinto.
Funda: Iingcebiso ezingama-35 zokuba noxinzelelo
2) Khathalela ukutya.
Kanye njengokuba umzimba ufuna ipetroli, injalo nengqondo. Mhlawumbi sele uyazi ukuba ukutya okunotye kwiziqhamo kunye nemifuno kunezibonelelo ezininzi zempilo, kodwa ukutya okunjalo kunokuphucula imemori. Ezi ngcebiso zilandelayo zesondlo ziya kukunceda wandise amandla akho engqondo kunye nokunciphisa umngcipheko wesifo sengqondo esixhalabisayo:
-Fumana i-omega-3.
I-Omega-3 fatty acids ziluncedo ngakumbi kwimpilo yengqondo. Intlanzi ngumthombo osisityebi kakhulu we-omega-3 fatty acids, ngakumbi isalmon, ityhuna, itrout, imackerel, isardadi kunye neherring.
Ukongeza ekwandiseni amandla akho engqondo, ukutya iintlanzi kunokuwunciphisa umngcipheko wokuba nesifo i-Alzheimer's.
- Nciphisa amafutha.
Uphando lubonisa ukuba ukutya okunamafutha amaninzi kuzisa umngcipheko wokudodobala kwengqondo kunye nokunciphisa uxinzelelo kunye nenkumbulo. Eyona mithombo iphambili yeoli egcweleyo ziimveliso zezilwanyana: inyama ebomvu, ubisi olupheleleyo, ibhotolo okanye itshizi.
- Yitya iziqhamo kunye nemifuno.
Zizele zii-antioxidants, izinto ezikhusela iiseli zobuchopho. Zama imifuno enamagqabi aluhlaza njengesipinatshi, i-broccoli, i-chard, kunye neziqhamo ezifana neeapilkosi, iimango, icantaloupe, kunye nevatala.
- Iicarbohydrate.
Irayisi emdaka nesonka, i-oatmeal, ukutya okune-fiber eninzi okanye iilentile ngumthombo wamandla kwingqondo yakho.
3) Qeqesha ingqondo yakho.
Inkumbulo, njengamandla emisipha, ifuna uqeqesho. Unokwenza imisebenzi ehlangabezana nezi nqobo zilandelayo:
a) Umsebenzi omtsha: umsebenzi kufuneka ube yinto engaqhelekanga kwaye ngaphandle kwendawo yakho yokuthuthuzela.
b) Yenza umngeni: Nantoni na efuna umgudu wengqondo kunye nokwandisa ulwazi lwakho iya kusebenza. Imizekelo ibandakanya ukufunda ulwimi olutsha, ukufunda ukudlala isixhobo somculo, ukudlala imidlalo, ukujongana nepuzzle yamagama anzima okanye iSudoku.
c) Yenze ibe mnandi: Umsebenzi kufuneka ube ngumceli mngeni, ewe, kodwa ungabi nzima okanye ungathandeki kangangokuba woyike ukuwenza.
Ukuphelisa eli nqaku ndikushiye ngevidiyo yenkwenkwe eneminyaka emithathu ubudala ebonisa inkumbulo eninzi kunye nokuqina kwengqondo: