Izolo ngithumele ukuqinisa kanjani inkumbulo futhi wanikeza izeluleko ezi-2 eziyisisekelo. I-athikili yanamuhla iyisigqoko sokugcina kule macropost futhi ngizonikeza izeluleko ezi-3 eziphezulu ukugwema izinkinga zememori.
1) Gcina ukucindezeleka ngaphansi kolawulo.
Ukucindezeleka kungenye yezitha ezimbi kakhulu zobuchopho. Ngokuhamba kwesikhathi, uma kuyekwa kungalawulwa, ukucindezelwa okungapheli kubulala amaseli obuchopho futhi kulimaze imvubu, isifunda sobuchopho esibambe iqhaza ekwakhiweni kwezinkumbulo ezintsha nokubuyiswa kwezindala.
Ukuzindla: okunciphisayo ukucindezela.
Ubufakazi besayensi bezinzuzo zezempilo yengqondo yokuzindla buqhubeka nokukhula. Ucwaningo lukhombisa ukuthi ukuzindla kusiza ukuthuthukisa izinhlobo eziningi zezifo, kubandakanya ukucindezeleka, ukukhathazeka, ubuhlungu obungapheli, isifo sikashukela, nomfutho wegazi ophezulu. Ukuzindla nakho kungathuthukisa ukugxila, ukugxila, ubuciko, namakhono okufunda nawokucabanga.
Ukucabanga ngobuchopho kukhombisa ukuthi izazisi ezijwayelekile zinomsebenzi omningi ku-prefrontal cortex yangakwesobunxele, indawo yobuchopho ehlotshaniswa nemizwa yenjabulo.
Ukuzindla futhi kukhulisa ukushuba kwe-cortex yobuchopho futhi kukhuthaze ukuxhumana phakathi kwamaseli obuchopho, okuthi kwandisa ukuqina kwengqondo nokukhumbula.
Ngeminye imininingwane mayelana nokuzindla, bona: Ukuzindla ukulawula imizwa nokwenza ngcono ukufunda.
Qaphela ukucindezeleka.
Ngaphezu kwengcindezi, ukucindezeleka kunomthelela omkhulu ebuchosheni. Eqinisweni, ezinye zezimpawu zokucindezeleka zifaka phakathi inkinga yokugxila, ukwenza izinqumo, nokukhumbula izinto.
Funda: Izeluleko ezingama-35 zokucindezeleka
2) Nakekela ukudla.
Njengoba umzimba udinga uphethiloli, nobuchopho budinga kanjalo. Cishe usuyazi vele ukuthi ukudla okunothe izithelo nemifino kunezinzuzo eziningi zezempilo, kepha ukudla okunjalo nakho kungathuthukisa inkumbulo. Izeluleko ezilandelayo zokudla okunempilo zizokusiza ukuthi wandise amandla akho engqondo futhi wehlise ubungozi bokuwohloka komqondo:
- Thola i-omega-3.
Ama-omega-3 fatty acids asiza kakhulu impilo yobuchopho. Inhlanzi ingumthombo ocebile kakhulu wama-omega-3 fatty acids, ikakhulukazi ama-salmon, i-tuna, i-trout, i-mackerel, i-sardine ne-herring.
Ngaphezu kokukhulisa amandla akho obuchopho, ukudla izinhlanzi kunganciphisa nengozi yokuhlaselwa yisifo i-Alzheimer's.
- Limit amafutha egcwele.
Ucwaningo lukhombisa ukuthi ukudla okunamafutha agcweleyo kwandisa ubungozi bokuwohloka komqondo futhi kwehlise ukugxila nenkumbulo. Imithombo esemqoka yamafutha agcwele yimikhiqizo yezilwane: inyama ebomvu, ubisi lonke, ibhotela noma ushizi.
- Yidla izithelo nemifino eningi.
Zigcwele ama-antioxidants, izinto ezivikela amangqamuzana obuchopho. Zama imifino eluhlaza njengama sipinashi, i-broccoli, i-chard, nezithelo ezinjengama-apricot, umango, i-cantaloupe, ne-watermelon.
- Amakhabhohayidrethi.
Irayisi elinsundu nesinkwa, i-oatmeal, okusanhlamvu okune-fiber eningi noma udali kungumthombo wamandla ebuchosheni bakho.
3) Qeqesha ubuchopho bakho.
Imemori, njengamandla emisipha, idinga ukuqeqeshwa. Ungenza imisebenzi ehlangabezana nale mibandela emithathu elandelayo:
a) Umsebenzi omusha: umsebenzi kufanele ube yinto engaziwa nangaphandle kwendawo yakho yokududuza.
b) Kwenze kube yinselele: Noma yini edinga umzamo othile wengqondo futhi ikhulise ulwazi lwakho izosebenza. Izibonelo zifaka phakathi ukufunda ulimi olusha, ukufunda ukudlala insimbi yomculo, ukudlala ezemidlalo, ukubhekana negama elinzima noma iSudoku.
c) Kwenze kube mnandi: Umsebenzi kufanele ube yinselele, yebo, kepha ungabi nzima noma ungathandeki kangangoba wesaba ukuwenza.
Ukuqeda le ndatshana ngikushiya nevidiyo yomfana oneminyaka emithathu okhombisa inkumbulo nokuqina kwengqondo okuningi: